| 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 | | 10.00 | 25.50 | 4.00 | 0.50 | 40.00 |
|
| Night Sleep Time: 30.00 | Nap Time: 0.00 | Total Sleep Time: 30.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
|
12 Miles at 6:53/mile on a cold afternoon of 42 degrees in Little Rock; very hilly double loop through my neighborhood and adjacent neighborhood; stages gel and water at Mile 7. Last week, I learned that I will need to run a sub 1:30:59 half-marathon at the Fayetteville Half (or any half prior to January 15, 2011) in order to qualify for Corral A in the Little Rock Marathon. This will be challenging, particularly given the hilly course, but I think I have a puncher's chance. At a minimum, I am confident that I can comfortably qualify for a Corral B assignment. 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 | 9.50 | 0.00 | 0.00 | 9.50 |
|
9.5 Miles at 6:40 - 6:45/mile on a nice, cool noon run in downtown Little Rock. Run included tough 2-Mile uphill stretch (Miles 14-15) of the Little Rock Marathon, up Markham and Kavanaugh to Lookout. My legs were a little fatigued at Mile 6 after two hard weekend runs, and the trusty Garmin lost reception at 7.65 Miles, so unfortunately, I do not know my exact pacing. I was on a 6:40/mile pace through Mile 6 and felt pretty comfortable.
Looking forward to a bitterly cold, possibly snowy Fayetteville Half-Marathon on Sunday. As such, I'm planning to do most of my mileage on the treadmill for the remainder of the week in an attempt to give my legs a little extra rest and a break from the hills to which they have become accustomed.
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.50 | 4.50 |
| 3.5 Miles Easy (8:00) followed by six strides (5:30) at 30 seconds/stride with 30 seconds rest between strides; treadmill set to 1.0 incline. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 4.00 | 0.00 | 10.00 |
|
1 Mile Easy followed by 8 Mile Tempo Run on treadmill set to 1.0 incline:
2 Miles at 7:13
4 Miles at 6:40
2 Miles at 7:13
1 Mile Easy to cool down following solid workout.
This was my last hard training run prior to this weekend's half-marathon in Fayetteville, Arkansas on the University Arkansas campus.
Current Forecast for Sunday's Race: 17 degrees with 32 mph winds. It may be difficult to push myself if this forcast holds, but my goal is to maintain my target Marathon Pace of 7:15/mile and finish under 1:35:30. Despite the bitter cold and winds, I should be able to shatter my personal best from back in December 2004, which incidentally, was the only half-marathon I have every completed.
Wesley
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
4 Miles Easy on treadmill.
I modified my training schedule slightly to allow for a day off tomorrow prior to Sunday's half-marathon in Fayetteville. Weather forecast for race morning has backed off a bit, and while I'm still looking at 20 degrees and 15 mph winds, anything is better than what was being forecasted earlier in the week.
Big thanks to Rob for some solid cold-weather running tips. My head is in a good place, and I have trained hard the last few weeks. I'll be ready.
Wesley |
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 25.50 | 4.00 | 0.50 | 40.00 |
|
| Night Sleep Time: 30.00 | Nap Time: 0.00 | Total Sleep Time: 30.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|