| Member Since: Oct 19, 2010 Gender: Male Goal Type: Other Running Accomplishments: Arkansas Traveller 100: 1st Place; October 7, 2017
Arkansas Traveller 100: 1st Place; October 1, 2016
Arkansas Traveller 100: 15:36:33, 1st Place (Course Record); October 3, 2015
Arkansas Traveller 100: 15:59:12, 1st Place; October 4, 2014
War Eagle Tail Twister 50K: 4:07:12, 2nd Place; June 3, 2017
2017 New York City Marathon: 2:53:59; November 5, 2017
2013 Boston Marathon: 2:59:11; April 1, 2013
PR, Sleeping Bear Marathon: 2:45:41, 1st Place; October 7, 2012
PR, Soaring Wings Half Marathon: 1:20:33, 8th Place; October 29, 2011 Personal: Pride necessarily sprouts and grows; a pride that can only come from relentless kneading of unwilling flesh, painful months of grinding and burning away all that is heavy, all that is strength-sapping and useless to the body as a projectile. --John L. Parker, Jr., runner/author Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 31.00 | 2.00 | 5.00 | 41.50 |
|
| Night Sleep Time: 32.00 | Nap Time: 0.00 | Total Sleep Time: 32.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 5.00 | 6.00 |
|
1 Mile Easy followed by 5X1 Mile repeats (100m walk between repeats) at:
Mile 1 - 5:59
Mile 2 - 6:04
Mile 3 - 6:14
Mile 4 - 6:14
Mile 5 - 6:14
I intended to work from my 5K Pace (6:00/mile) today, but ended up having to push pretty hard to come in under 6:15 on each of the last three repeats; humid and breezy afternoon in Little Rock with thunderstorms in the area, but no excuses...this has to improve. It's less than two full weeks into training, and I'm already dealing with blisters on each of my heals. One thing is clear: "2nd Skin" is going to continue to be a necessary training tool until I toughen up these feet and get used to the additional mileage and longer runs.
Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 2.00 | 0.00 | 6.00 |
|
2 Miles at 7:03/mile, 2 Miles at 6:41/mile, 2 Miles at 7:03/mile (Treadmill with 1.0 incline); relatively low energy level and labored breathing on final two miles; felt moderately dehydrated, but pushed through.
Note: Invest in bulk sports drinks to stay hydrated; replace second cup of coffee with 20 oz. of electrolyte-packed G2 or Powerade every morning; lifestyle/habits have to be adjusted to achieve ultimate goal.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
| 8.5 Miles at 6:53/mile, well below Marathon Pace. Beautiful, clear morning in Little Rock, with a temperature of 47 degrees. My pace was a little fast for an 8 miler on a random Tuesday morning this early in my training, but the cool weather gave me a little boost (it's hard to resist!). No gel necessary; felt hydrated and strong throughout the run. |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 10.00 | 0.00 | 0.00 | 12.50 |
| 10 Miles at 7:12/mile on the treadmill with a 1.0 incline; felt good throughout, taking one gel after mile 6. A couple hours after my workout, I ended up jogging another 2.5 miles to pick up Isabel's car at Austin Brother's Garage (who installed a new battery). I couldn't find a ride, and there's a nice bike trail between my office and the shopping center, so I thought, what the hell? Recently, I decided to mix in 16 ounces of Gatorade with my normal morning beverages (OJ and coffee), and I think it's going to pay dividends over the long-run. At Sam's Club, or another big box retailer, you can get a huge can of Gatorade powder mix for around $10, and it really goes a long way. Going to try to head back outside tomorrow morning. The cool, autumn weather is wonderful. Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.50 | 0.00 | 0.00 | 8.50 |
|
8.5 Miles at 7:06/mile, a little below Marathon Pace, but comfortable given the 39 degree temperature; legs a little heavy for last couple of miles due, generally, to overall increased mileage for the week (I hit 40!); no gel. Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 31.00 | 2.00 | 5.00 | 41.50 |
|
| Night Sleep Time: 32.00 | Nap Time: 0.00 | Total Sleep Time: 32.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|