| 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 | | 5.00 | 21.00 | 5.00 | 9.00 | 40.00 |
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| Night Sleep Time: 37.50 | Nap Time: 0.00 | Total Sleep Time: 37.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| 5X1 Mile repeats with 60-90 seconds rest between repeats: Mile 1 - 5:57 Mile 2 - 6:10 Mile 3 - 6:15 Mile 4 - 6:15 Mile 5 - 6:15 My ultimate goal is to be running Mile repeats comfortably at or under my 5K pace (6:00/mile), and though I'm in the ballpark, certainly, I still have a lot of room for improvement in regard to my speed work and fast race pace. I was pressed for time this morning (daughter's first birthday party!!!), so I actually did this particular speed workout in my neighborhood on the road rather than the local high school track. As such, there were some moderate hills, but it was a beautiful, 50 degree morning, and overall, I was pretty pleased. 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 | | 3.00 | 4.00 | 3.00 | 0.00 | 10.00 |
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2 mile warm-up followed by 7 Mile Tempo Run on treadmill set to 1.0 incline; 2 Miles at MP (7:13), 3 Miles at 6:40, and 2 Miles at MP; 1 mile recovery jog; used gel prior to warm-up.
My legs feel a bit fatigued after three weeks of increased mileage in preparation for my 16-week, L.R. Marathon training starting on November 15th. I plan to back-off a little this week in order to fully recover as I head into next week. With respect to today's workout, I actually felt stronger toward the end of the run as I worked through some initial soreness that carried over from yesterday's speed work.
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 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles at 6:51/mile on a cool, beautiful morning in Little Rock; 40 degrees. 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 | | 0.00 | 3.00 | 2.00 | 1.00 | 6.00 |
| 6 Mile Progressive Run on Treadmill at the following splits: 7:13 (Marathon Pace) 7:03 6:53 6:40 6:31 (10K Pace) 6:00 (5K Pace) I was planning to do a longer run today on the treadmill before hitting the road tomorrow morning, but it has been a busy (albeit productive) week at work, and I had limited time. Nothing like showing up to a 1:30pm meeting after running during your lunch break...only to realize that the 90 second shower you took didn't really slow down the profuse sweating. I love it. 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 | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles w/ serious hills at 6:57/mile on a beautiful morning of 50 degrees in Little Rock; gel 15 minutes prior to run and after Mile 6; felt great throughout the run. Wesley |
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 3.00 | 5.00 |
| 1 mile warm-up followed by 10X400 Repeats at 90 seconds/repeat (6:00/mile); 100m jog between repeats and 1 mile easy recovery jog following repeat 10; 50 degrees and extremely windy on an overcast, gloomy day in Little Rock. My dad ran with me today, and he's getting the itch after 40 years of running to run his first marathon. After watching me run the Little Rock Marathon in March, and seeing my brother accomplish his sub 4:00 hour goal (go Luke!) in the Marine Corp Marathon last month, his competitive nature is kicking in and he can't resist. As I've mentioned before, he's a great runner, and for a decade, he was routinely running sub 17:00 minute 5Ks all over Arkansas. We're going to talk more about it over the weekend, but if he commits to doing it, I know he'll do well. As I was finishing my workout this morning, a pee wee football game was about to start at the track/field where I was running. A couple of kids were trying to kick field goals, and I couldn't resist showing off my skills. Barefoot 30 yarder!!! It brought back memories of my glory days playing football in the small town of Fordyce, Arkansas in South Arkansas. Go Redbugs! 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 | 21.00 | 5.00 | 9.00 | 40.00 |
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| Night Sleep Time: 37.50 | Nap Time: 0.00 | Total Sleep Time: 37.50 | |
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