| 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 | | 116.00 | 9.00 | 0.00 | 0.00 | 125.00 |
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| Night Sleep Time: 85.50 | Nap Time: 5.00 | Total Sleep Time: 90.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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3 Easy Mile on treadmill set to 1.0. Wesley
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles in 56:26 on a cloudy, humid day with showers moving in this evening. 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles in 49:31 on another warm, humid afternoon in Little Rock. I can feel that summer heat coming! 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 Miles in 63 minutes on treadmill set to 1.0 incline; Last 2 Miles at 6:40 (Too hard!!!). 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 Miles in 49 minutes on the treadmill set to 1.0 incline. So, if my math is right, I've ran 33 Miles this month, including today's 6-miler. At any point now, I'm expecting to be kicked off the blog. Remind me to never play in charity basketball tournaments...organize them, support them, raise money to support the cause, BUT DON'T PLAY. Left knee still sore from sprain on April 28. Had two good runs last week, but I pushed a little too hard on Monday. Anything approaching MP hurts. Need an escape from reality, and fortunately, I get one this weekend when I meet up with my brother, Luke, in Detroit for our first in a series of "Best of [insert U.S. City]" weekend trips that targets untraditional travel destinations, i.e., Detroit. Should be fun, and interesting, no doubt. Maybe I'll run. Maybe I won't. 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 | | 4.00 | 1.00 | 0.00 | 0.00 | 5.00 |
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5 Miles in 38 minutes on the treadmill set to a 1.0 incline in the downtown Detroit Hilton Garden Inn.
So, the first in our series of "Best of [insert U.S. City]" weekend trips that targets untraditional travel destinations has been even better than expected. On Friday night, my brother and I had dinner and drinks at Cafe D'Mongo's, a throwback "speakeasy" off a side street in downtown Detroit, with a charismatic owner/host, and a hospitable staff and crowd. Detroit has a southern feel to it--a smooth pace, good food, and great people. Charming even.
A link to an old, but good, article about Cafe D'Mongo's is below:
http://www.modeldmedia.com/features/dmongos13808.aspx
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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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8 Miles in about an hour with my downtown LR running crew, Dave and Kevin, both of whom work in my building 4 Miles west on the NLR River Trail and 4 Miles back.
Started at 5:30 am, so I'm already enjoying a satisfying cup of coffee in my office, overlooking a beautiful morning in Arkansas' Capital City.
Returned from Detroit yesterday after an excellent weekend with my brother, Luke. Caught a Tigers' game on Saturday afternoon noon after spending a few hours in the Henry Ford Museum in Dearborn, Michigan. Sunday, we were very impressed with the world class art collection at the Detroit Institute of Arts, and the Detroit Eastern Market weekend farmers' market, which was celebrating its annual Flowers Day, with nearly 200,000 in attendance. Good times, and I made it back to Little Rock in time to read my beautiful kids bedtime stories!
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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| am: 8 Easy Miles on a gorgeous morning in my West Little Rock neighborhood; humidity down, shirt off, feeling better as we look toward June. If I can get my knee right, I'm planning to take the sage advice of my friend and fellow blogger, Rob, who suggsted that I consider focusing on my speed for several months (he actually used the word "year", but let's not get crazy). I began considering this prior to Boston, and a poor performance there confirmed what I know to be true. I need a change of pace--to motivate me, to discipline me, to give me the competitive edge I have begun to carve out over the last 18 months.
Of course, the end-game is still the Marathon. What else? pm: 4 Easy Miles on treadmill set to 1.0 incline. Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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am: 8 Easy Miles with Dave, who joined FRB yesterday, along the NLR River Trail on a beautiful morning along the Arkansas River. We were joined by a nice guy, Sam, in town to visit family. Good times.
pm: 4 Easy Miles on treadmill set to 1.0.
Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| am: 6 Miles in my neighborhood; attempted sub-7:00 approaching MP on Miles 2-4, to push the knee a little and see how it holds up. I felt descent, but not great. So it goes... Lots of aerobic miles the next couple of weeks to rebuild my base. I'm enjoying the easy doubles in my gym when my schedule permits. Easy four-milers on the treadmill to get the blood flowing break up my days, many of which have been extremely busy as we gear up for a big case next week. Everyone out there have a wonderful day. Be friendly on elevators. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 91 minutes on the treadmill set to 1.0 incline. Heating up in Arkansas, with the index approaching 100 degrees over the weekend. Good times! Early mornings will be prime time for outdoor training. Everyone have a relaxing, long weekend, and spend a few minutes reflecting on why we are off on Monday. God bless. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 5.00 | Total Sleep Time: 5.00 |
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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 Miles of running on a hot afternoon in my neighborhood; good day here, though. Parents in town for Church this morning, and they took my kids to the pool for some fun in the sun. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles in just under 80 minutes on a hot mid-morning run that was based on the following: If there was a trail, dirt or rock path, I went down it. If there was a creek, I jumped in it. If there was a hill, I climbed it. Wore my Merrell Trail Gloves, which were nice, and a good change in pace with my calves feeling the brunt of the workload. Met my family at the neighborhood swimming pool shortly after 10:00 am for some fun in the sun. BBQ later at friends house, and yes, there will be a slip-n-slide! 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles on a nice morning in my neighborhood. I mean, to be honest, it was pretty freaking hot, particularly given it was 5:00 am. But then again, it's all relative when you're locked into heat index running for the next three months--and at least the humidity was down a little. Calves a little tight after yesterday barefoot trail glove running experiment, which I thoroughly enjoyed. I also was proud of the blisters on my forefoot, which provide evidence that the barefoot trail gloves were going their job. 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 | 3.00 | 0.00 | 0.00 | 6.00 |
| Long day at the office...never got around to posting about my crazy awesome 6-miler this morning. Okay, so it was pretty run of the mill, but I did push it hard and try to stride up the hills. That's got to count for something, right? Oh yeah, it was hot. 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 | 0.00 | 8.00 |
| 2 Miles at 7:47/mile, 4 Miles at 7:30/mile, and 2 Miles at 6:58/mile, which actually felt pretty good. Very little pain in my knee, and I seem to be getting my legs back under me. Need to do a tempo run soon, and speed work is on the horizon. Wesley |
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 116.00 | 9.00 | 0.00 | 0.00 | 125.00 |
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| Night Sleep Time: 85.50 | Nap Time: 5.00 | Total Sleep Time: 90.50 | |
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