| 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: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.50 | 40.00 | 4.10 | 6.50 | 80.10 |
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| Night Sleep Time: 39.50 | Nap Time: 0.00 | Total Sleep Time: 39.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
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6 Miles, neighborhood roads and a few trails, on an absolutely beautiful day. Today's recovery run included a far-too-lengthy bio break that was the result of yesterday's post-race "recovery," which consisted of BBQ, red beans and rice/jumbalaya, late-night hot wings, and of course, cold beer. When actually running, I felt pretty good, cruising between 6:40 and 7:00 with very little soreness from yesterday. Added the official race results to yesterday's blog post. And one more update: Hogs' 31 - Vandy 28. Sometimes it's better to be lucky than good... Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
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am: 8 Miles in 52:25 (6:33/mile) on a crisp, clear morning of 41 degrees.
pm: 6 Easy Miles, including 8X200m striders, on treadmill set to 1.0 incline
Total: 14 Miles
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 | | 6.50 | 3.00 | 4.10 | 0.50 | 14.10 |
| Despite ideal running conditions this morning, I passed in favor of my newspaper, Mike and Mike, and two cups of coffee. I didn't sleep very well the last couple of nights, and knocking out a tempo run at 5:00 am seemed counter-productive. But I told myself that I would do a hard, treadmill run at noon, and the results were mixed. Felt pretty good progressing though 7 Easy Miles from my warm-up/recovery pace of 8:00 to a pretty good tempo pace of 6:18 for Mile 7. Short break to shoot a GU and change into my lighter training shoes (Brooks Green Silence), and then I struggled though a 19:00 5K before backing it down for a couple recovery miles at 7:19 and 7:41, respectively. At this point I had run a half-marathon, but taking a note out of some fellow bloggers' playbook (Jake / Adam), I ran 4X200m "bonus" intervals with 200m jogging recovery to close out the workout. I like it, gentlemen. Thanks for the tip. Goodness knows I need help with my top-end speed, which is non-existent. 14.1 Total Miles. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 0.00 | 6.00 | 14.00 |
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am: 1 Easy Mile to warm-up followed by 6X1.0 Mile Interval at 5K/VO2 Max pace:
Mile 1 - 5:50
Mile 2 - 5:46
Mile 3 - 5:55
Mile 4 - 5:46
Mile 5 - 5:55
Mile 6 - 5:53
Including half-mile jog after each interval, I ran a total of 10 Miles on a perfect morning, 48 degrees and still.
pm: 4 Miles in 28:30 on treadmill set to 1.0 incline.
Total: 14 Miles, mile intervals and recovery.
Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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6 Easy Miles on a very windy morning that felt colder than 45 degrees. Just an easy, recovery run before tomorrow's 20+ miler.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 21.00 | 0.00 | 0.00 | 21.00 |
| 21 Miles in 2:10:25 (6:41/mile) on a cool, BUT NOT COLD, morning of 45 degrees in my West Little Rock neighborhood. Now, it did feel slightly cooler at times because of a slight breeze that kicked up around 5:00-5:30 am, but at this point, I was already 12 Miles in. Why the attitude, you ask? Well, inexplicably, I started this run in my Nike ProCombat pants (make fun of me if you'd like--I deserve it), long-sleeve tech shirt, and toboggan. Hell, last week I did a 10-mile tempo run at the same temp with no shirt. But alas, hooray for shedding, which I did pretty early into the run. Other than the poor planning with respect to the weather, and a pit stop that through me off my target pace of 6:40, I actually felt pretty good this morning considering this is the highest mileage of ever run in a single week (and I still have tomorrow's short recovery run). It has been one of the better three-week training periods of my short distance running career, and I feel pretty good about where I am as I begin to taper for a small, local marathon along the White River near Mountain Home, Arkansas on November 19, 2011. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy "baggy pants" miles along Hwy. 171 near my parents' home between Malvern and Hot Springs, Arkansas. Just a nice, easy recovery run with 10, thirty-second, pick-me-ups on the return loop back to the house. Great day of college football again today. Hogs v. Cocks and Tide v. Tigers. Unfortunately, ESPN gave CBS permission to move off its normal 2:30 pm time slot into prime time, so both games now kick between 6:00 and 7:00 pm. No conflict in his house, though, and we'll be watching the Hogs until they build a big enough cushion to allow some "no dog in the fight" barking at the Game of the Century. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.50 | 40.00 | 4.10 | 6.50 | 80.10 |
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| Night Sleep Time: 39.50 | Nap Time: 0.00 | Total Sleep Time: 39.50 | |
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