| 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 | | 375.25 | 57.00 | 3.00 | 17.75 | 453.00 |
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| Night Sleep Time: 190.50 | Nap Time: 0.00 | Total Sleep Time: 190.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 2.00 | 0.00 | 1.00 | 18.00 |
| 16 Miles in two hours on TM; Miles 1-4 at 8:00/mile, Miles 5-8 at 7:47/mile, Miles 9-12 at 7:30/mile, Miles 13 and 14 at 6:31/mile, Mile 15 at 6:00, and Mile 16 at 8:00 (cool-down).
18 Total Miles including 2 Miles of commuting/walking.
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 | | 14.50 | 4.00 | 0.00 | 0.50 | 19.00 |
| AM: 10 Miles in 75 minutes on TM set to 1.0; Miles 7-10 at 6:58/mile.
PM: 6 Miles in 47 minutes on TM; 4 striders.
Total: 19 Total Miles including 3 Miles of commuting/walking. Also mowed front and back yard!
Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.25 | 3.00 | 0.00 | 0.75 | 18.00 |
| AM: 10 Miles in 78:30 on TM; 6 striders.
PM: 6 Miles in 43:37 on a hilly out-and-back before my kids' swim lesson in West Little Rock; Miles 3-5 at roughly MP.
Total: 18 Total Miles including one-mile commute and one-mile walk with Charley.
Wesley
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| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 16.25 Miles in 2:03:04 (7:34) on a nice morning in the upper 60s in Little Rock; from house downtown to Broadway Bridge, picking up River Trail on NLR side back west to, and over, BDB into LR, up Overlook and through the hills of Camack back home.
17 Total Miles including a couple loops at the park with Charley.
Wesley
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| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 Miles just past county line and back to my parents' home on Hwy. 171 near Malvern.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10.5 Miles in 81 minutes on a warm morning along Hwy. 171 near my parents home outside of Malvern. Ran the hilly out-and-back to Rockport Bridge (Ouachita River) and back.
11 Total Miles.
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 | | 20.50 | 3.00 | 0.00 | 0.50 | 24.00 |
| 21 Miles on TM in 2:47:50; Miles 13-15 at 6:58/mile, walked Mile 16 at 2.0 incline, and final 5 Miles in just under 39 minutes, including 4 striders during Mile 21.
24 Total Miles including 2 Miles of commuting and one-mile walk with Charley.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 4.00 | 0.00 | 1.00 | 6.00 |
| 5-Mile progressive in 33 minutes on TM; 6:58 - 6:00 pace.
6 Total Miles including one-mile commute.
Wesley
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| 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 | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles in 1:45 on TM; Miles 11-14 at 6:58/mile.
16 Total Miles including 2 Miles of walking/commuting.
Wesley
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| 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 | | 18.00 | 0.00 | 0.00 | 1.00 | 19.00 |
| 18 Miles in 2:21:30 on TM; 8 striders during Miles 17 and 18.
19 Total Miles including one-mile commute.
Wesley
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| 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 | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in 45:36 on Hwy. 171 to county line and back to parents' house; Miles 5 and 6 at MP.
Wesley
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| 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 | | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles in 80 minutes on hotel TM in Dallas, TX; Miles 5-9 at 6:58/mile and Miles 10 and 11 at 6:31/mile.
13 Total Miles including 2 Miles of walking, mostly in IKEA.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 0.00 | 9.00 |
| 8 Miles in 59 minutes on hotel TM before a relaxing swim with Diana.
9 Total Miles.
Wesley
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| 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 | | 23.50 | 3.00 | 0.00 | 0.50 | 27.00 |
| AM: 19 Miles in 2:20 on TM; Miles 16-18 at sub-7:00 pace.
PM: 6 Miles in 47 mins on TM; 4 striders.
Total: 27 Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 3.00 | 0.00 | 0.00 | 19.00 |
| 16 Miles in 2:03 on TM; Miles 14-16 at 6:58/mile.
19 Total Miles including 3 Miles of committing/walking.
Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| 11 Miles in 82 minutes on TM set to 1.0 incline; 8 striders.
13 Total Miles including 2 Miles of commuting.
Wesley
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| 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 | | 7.00 | 5.00 | 2.00 | 1.00 | 15.00 |
| AM: 8 Miles in 56 mins on TM; Miles 6 and 7 at 6:15/mile (LT pace) and Mile 8 at 5:46 (VO2 Max pace).
Noon: 5 Miles in 34 mins on TM; 6:58 - 6:31 (MP).
Total: 15 Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 1.00 | 18.00 |
| 17 Miles in just over 2 hrs, 11 mins on TM; eight 45-60 sec striders during Miles 16 and 17.
18 Total Miles including one-mile commute.
Wesley
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| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Rest week to thoughtfully consider fall race plans. Timing works out well because my family is in Michigan this week visiting relatives.
Today, I squeezed in an hour of easy running (7.6 Miles) before a family get-together.
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 | | 8.00 | 0.00 | 0.00 | 3.00 | 11.00 |
| 8.6 Miles in an hour, including 6X3min Repeats covering a half-mile or more.
11 Total Miles including 2+ Miles of walking.
Wesley
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| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6.1 Miles in 45 mins on a hot morning in Troy.
7 Total Miles.
Wesley
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| 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 | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 67 mins on an overcast, coolish morning in Troy; Miles 6-9 at roughly MP, just under 28 mins.
11 Total Miles including 2 Miles of walking.
Wesley
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| 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 | | 7.50 | 0.00 | 0.00 | 2.50 | 10.00 |
| 9 Miles in 1:04:28 on a great morning for running in Troy; at Rainforest Park near my in-laws' home, I ran 10X90 sec repeats at VO2 Max with 90 sec jogging recovery; cooled down during final 1.5 Miles while carrying two bags of baby goods that I picked up at Walgreens'.
10 Total Miles.
Wesley
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| 14.1 Miles in 1:47 on a cool morning in the suburbs north of Detroit; from in-laws' house in Troy, I ran south on Dequindre to 11 Mile, turning east through Madison Heights and continuing to Royal Oak, where I turned back north through a nice residential neighborhood, then east on 13 Mile, north on John R. Road, and finally, back east on Maple (15 Mile) to Troy neighborhood.
Wesley
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| After a 15+ hour drive home from Michigan yesterday, I managed 4.5 hours of sleep, a little unpacking, two cups of coffee, and 13 Miles in 1:27:29 along the River Trail on a hot morning of 90 degrees (10:00 am).
Despite the heat, it's good to be home after a great family trip.
Wesley
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| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 1:38:36 on a pretty freaking hot and humid morning in Little Rock; hilly route through Midtown, Hillcrest, Riverdale, and Camack that included tough climb up Overlook at Mile 8. Like yesterday, I chose to run without any fluids, and it worked out fine.
13 Total Miles including one-mile walk with my son at the park.
Wesley
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| 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 | | 25.00 | 5.00 | 0.00 | 1.00 | 31.00 |
| AM: Marathon Monday on TM! 26.25 Miles in 3:23:45 with incline set to 1.0; Miles 20, 21, 22, 24, and 25 at 6:58/mile after cruising at 8:00 pace for first 19; 4 striders at sub-6:00 pace during final mile.
PM: 3.75 Miles in 29 minutes; 4 striders.
Total: 31 Miles including one-mile commute.
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 | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
| AM: 15 Miles in 1:57 on TM; 4 striders.
PM: 4 Miles on grass outside of one-third mile loop around park behind my house; this followed over an hour of mowing.
Total: 21 Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 4.00 | 0.00 | 0.50 | 18.00 |
| AM: 11 Miles in 78:30 on TM set to 1.0 incline; Miles 8 and 9 at 6:58/mile and Miles 10 and 11 at 6:31/mile.
PM: 5 Miles in 37:45; 4 striders.
Total: 18 Miles including 2 Miles of commuting.
Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 2.00 | 21.00 |
| AM: 8.5 Miles in 64 mins on TM set to 1.0 incline.
PM: 10.5 Miles in 76 mins on TM; during final 16 mins, I ran 2X.5 Repeats at 5:56 pace and 5:52 pace with 2 mins jogging recovery and last mile at 5:49.
Total: 21 Miles including 2 Miles of commuting/walking.
Wesley
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| 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 | | 375.25 | 57.00 | 3.00 | 17.75 | 453.00 |
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| Night Sleep Time: 190.50 | Nap Time: 0.00 | Total Sleep Time: 190.50 | |
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