| 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 | | 5.50 | 30.50 | 2.00 | 3.00 | 41.00 |
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| Night Sleep Time: 27.00 | Nap Time: 0.00 | Total Sleep Time: 27.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 3.00 | 4.00 |
| 1 Mile warmup followed by10X400 Repeats at 90 secs/repeat (6:00/mile) with 100m jog between repeats; cool morning in Little Rock with a temperature of 43 degrees; very efficient speed workout with no issues. And now for the understatement of the day: Mile repeats at or slightly below 5K Pace are more difficult than 400m repeats, but I know they're both good workouts to incorporate into my speed work. Everyone out there have a safe and fun Halloween. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 2.00 | 0.00 | 8.00 |
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2 Mile warmup followed by 2 Miles at 7:03, 2 Miles at 6:41, and 2 Miles at 7:03; treadmill, 1.0 incline; overall, it was a nice tempo run mixed with 4 miles slightly below MP (7:15/mile).
I continue to have issues with blisters on my heels, but I'm managing my training with 2nd Skin and athletic tape.
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | 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 7:07/mile on a cool, rainy morning in Little Rock; started out with a light mist in the air, but grew to a steady shower through the latter half of the run; no gel. My feet (and wet shirt) also got a little heavy during the latter half of the run, and I was not able to maintain even splits. In fact, I ran the first 4 miles at 7:00/mile and the the last 4.5 miles at 7:15/mile (right at Marathon Pace). As a closing thought, I have no doubt that running in tough conditions makes you stronger in the long run...pun intended. 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 | | 2.50 | 10.00 | 0.00 | 0.00 | 12.50 |
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2 mile warm-up followed by 10 Miles at 7:12/mile with 1.0 incline on treadmill; half-mile cool down; took gel and a couple of swigs of water after Mile 6 (warm-up + 4 Miles at MP).
Fueling/hydration has been better on noon runs since I started drinking a Gatorade mid-morning every day. Also, I typically eat lunch (peanut butter & honey sandwiches) about an hour before my treadmill workouts, and this has generally worked out pretty well. On morning runs, I have not been eating anything prior to the run, nor have I been using gels. That said, for the most part, I have felt pretty good and been able to maintain my target pace during those runs. Of course, I have not ventured past 9 miles at Marathon Pace on the road, but with a more structured 16-week training plan on the horizon, those longer weekend runs will be here soon enough!
Wesley |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles at 6.49/mile, comfortably under Marathon Pace, on a beautiful afternoon in L.R.; 54 degrees and windy. I ran one of my old routes today with some pretty serious hills, but I felt good throughout the run and finished strong. Again, my energy level was fine, so I did not force gel. Wesley |
| 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 | | 5.50 | 30.50 | 2.00 | 3.00 | 41.00 |
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| Night Sleep Time: 27.00 | Nap Time: 0.00 | Total Sleep Time: 27.00 | |
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