| 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 | | 98.50 | 97.72 | 9.10 | 13.00 | 218.32 |
|
| Night Sleep Time: 125.50 | Nap Time: 0.00 | Total Sleep Time: 125.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 3.00 | 4.10 | 0.50 | 14.10 |
| Despite ideal running conditions this morning, I passed in favor of my newspaper, Mike and Mike, and two cups of coffee. I didn't sleep very well the last couple of nights, and knocking out a tempo run at 5:00 am seemed counter-productive. But I told myself that I would do a hard, treadmill run at noon, and the results were mixed. Felt pretty good progressing though 7 Easy Miles from my warm-up/recovery pace of 8:00 to a pretty good tempo pace of 6:18 for Mile 7. Short break to shoot a GU and change into my lighter training shoes (Brooks Green Silence), and then I struggled though a 19:00 5K before backing it down for a couple recovery miles at 7:19 and 7:41, respectively. At this point I had run a half-marathon, but taking a note out of some fellow bloggers' playbook (Jake / Adam), I ran 4X200m "bonus" intervals with 200m jogging recovery to close out the workout. I like it, gentlemen. Thanks for the tip. Goodness knows I need help with my top-end speed, which is non-existent. 14.1 Total Miles. 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 | | 6.00 | 2.00 | 0.00 | 6.00 | 14.00 |
|
am: 1 Easy Mile to warm-up followed by 6X1.0 Mile Interval at 5K/VO2 Max pace:
Mile 1 - 5:50
Mile 2 - 5:46
Mile 3 - 5:55
Mile 4 - 5:46
Mile 5 - 5:55
Mile 6 - 5:53
Including half-mile jog after each interval, I ran a total of 10 Miles on a perfect morning, 48 degrees and still.
pm: 4 Miles in 28:30 on treadmill set to 1.0 incline.
Total: 14 Miles, mile intervals and recovery.
Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
|
6 Easy Miles on a very windy morning that felt colder than 45 degrees. Just an easy, recovery run before tomorrow's 20+ miler.
Wesley |
| 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 | | 0.00 | 21.00 | 0.00 | 0.00 | 21.00 |
| 21 Miles in 2:10:25 (6:41/mile) on a cool, BUT NOT COLD, morning of 45 degrees in my West Little Rock neighborhood. Now, it did feel slightly cooler at times because of a slight breeze that kicked up around 5:00-5:30 am, but at this point, I was already 12 Miles in. Why the attitude, you ask? Well, inexplicably, I started this run in my Nike ProCombat pants (make fun of me if you'd like--I deserve it), long-sleeve tech shirt, and toboggan. Hell, last week I did a 10-mile tempo run at the same temp with no shirt. But alas, hooray for shedding, which I did pretty early into the run. Other than the poor planning with respect to the weather, and a pit stop that through me off my target pace of 6:40, I actually felt pretty good this morning considering this is the highest mileage of ever run in a single week (and I still have tomorrow's short recovery run). It has been one of the better three-week training periods of my short distance running career, and I feel pretty good about where I am as I begin to taper for a small, local marathon along the White River near Mountain Home, Arkansas on November 19, 2011. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Easy "baggy pants" miles along Hwy. 171 near my parents' home between Malvern and Hot Springs, Arkansas. Just a nice, easy recovery run with 10, thirty-second, pick-me-ups on the return loop back to the house. Great day of college football again today. Hogs v. Cocks and Tide v. Tigers. Unfortunately, ESPN gave CBS permission to move off its normal 2:30 pm time slot into prime time, so both games now kick between 6:00 and 7:00 pm. No conflict in his house, though, and we'll be watching the Hogs until they build a big enough cushion to allow some "no dog in the fight" barking at the Game of the Century. Wesley |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
|
Half-mile warm-up followed by 8 Miles in 51:27 (6:26/mile) on a warm, humid afternoon around 70 degrees on Hwy. 171 between Malvern and Hot Springs, Arkansas. Half-mile cool-down back up the driveway to my parents' house.
I would have preferred to take today off, but tomorrow morning, I am having a septoplasty and right inferior turbinectomy (deviated septum), so probably no running until Wednesday at the earliest. Good thing I started tapering this week!
Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
|
2 Easy Miles in 15:00 to warm-up, followed by 4-Mile Tempo run in 25:00 (6:15/mile) on the treadmill set to 1.0 incline; short water break and 2 Easy Miles to cool down.
8 Total Miles two days after surgery to fix my deviated septum. Snout still pretty sore, and weight was down almost 5 pounds after reduced appetite the last couple of days. Frankly, I didn't have a lot of energy or "pep" today, but it was to be expected, I guess.
Mostly easy stuff the rest of the week with the possible exception of a few intervals at 5K pace and a medium-long run on Saturday, during which I hope to pop off a few miles at target MP.
Wesley |
| 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 | | 2.50 | 1.50 | 0.00 | 4.00 | 8.00 |
|
1 Easy Mile to warm-up followed by 1 Mile at Easy MP (6:58) and 4X1.0 Mile Repeats at 5:49/repeat with a half-mile of jogging to recovery after each repeat; 2 minute bio break gave me a little extra rest after second repeat, and with the except of the final half-mile of the fourth repeat, I ran pretty strong and comfortably.
Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7 Easy Miles on treadmill set to 1.0 incline.
Wesley |
| 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 | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles in 1:24:59 (6:32/mile) on a cool morning of 45 degrees in my neighborhood. Legs a little heavy again today, but overall, pretty good effort for final medium-long run heading into a race week. The rest of this day will be focused on fun and family, with a second, larger birthday celebration for my daughter, Sophie, and some hog callin' later this evening when the Razorbacks welcome the Tennessee Volunteers to town for Homecoming. Wesley |
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
|
7 Easy Miles on a warm and windy Monday morning to start Race Week.
Wesley |
| 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 | | 5.00 | 2.00 | 1.00 | 0.00 | 8.00 |
| 1 Easy Mile followed by 2 Miles at 6:27/mile (Target MP) and 1 Mile at 6:10 (Tempo/HMP); 4 Easy Miles with four striders to cool down and stretch out. Rainy and slick on a mild morning of 61 degrees; opted not to wear my Brooks Green Silence given the weather, but I'm still considering strapping them on for race day. Wesley |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 1.00 | 5.00 |
|
1 Easy Mile to warm-up followed by 4X400m repeats at 5:39 on treadmill set to 1.0 incline; quarter-mile easy jog to recover after each repeat and 2 Easy Miles to cool-down.
5 Total Miles.
Wesley |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Easy Miles on a cold morning in my neighborhood. Wesley |
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Race: |
White River Marathon for Kenya (26.22 Miles) 03:04:21, Place overall: 5, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 26.22 | 0.00 | 0.00 | 27.22 |
|
Trained hard, tapered well, ran poorly. My official time of 3:04:21 (7:02) was good enough for fifth overall and first in my age group in a field of just under 200 marathoners, but I am a little disheartened after another undisciplined and underwhelming performance.
Again, like the Country Music Marathon back in April, I started too fast, running with a large group of halfers at between 6:10 and 6:20 for the first 10 Miles or so. At some point early in the race, enjoying the company of the younger halfers, I convinced myself I could hold my tempo/half pace for the entire race, but my pace started sliding at Mile 14, and I could not get it back after both shoulders tightened up badly (this has never happened before, and I'm still at a loss). With a 15-20 mph headwind during the last 6 Miles, it was challenging physically and mentally.
That said, my Dad, wife, and I had a great trip up to lovely Cotter, Arkansas, near Mountain Home, where we stayed in a charming little rent house 1.5 miles from the starting line. My wife headed to Branson, Missouri for some shopping on the morning of the race, and Dad and I enjoyed homemade potato soup, chicken enchilada soup, and chilli after the race before watching the first part of the Razorbacks game on TV back at the rent house.
My Dad, in his second full marathon, ran a PR of 3:43 and finished fourth in his age group. And this despite some pretty significant soreness in his back during race week. He's a fighter, and he ran hard and strong on a day when he didn't feel his best.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 1.00 | 8.00 |
| 4 Miles at 7:30/mile, 2 Miles at 6:31/mile, and 4X.25 Mile Repeats at a 6:00 pace. 8 Total Miles on the treadmill set to a 1.0 incline on my first day of running post-race. Felt fine--in fact, good--to stretch out the legs a bit. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles on an cool, mid-morning run, during which I checked out a new right-of-way in my neighborhood that appeared to lead to the middle of nowhere. Looped back to my neighborhood and ran as many trails as I could on a very enjoyable Turkey Day workout. Ran mostly around a 7:00 pace, but stopped a couple of times to wish nieghbors a Happy Thanksgiving. Now I'm off to enjoy my own. God bless, Wesley |
| 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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
|
11 Miles in 73:53 on a perfect, morning run, 54 degrees, along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas.
Wesley |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
|
11 Miles in a light mist with my Dad along Highway 171 near my parents' home between Malvern and Hot Springs, Arkansas.
Great run (and I may have included a half-mile walk each way so I could hit 40 Miles for the week).
Wesley |
| 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 | | 3.50 | 5.00 | 0.00 | 0.50 | 9.00 |
|
3 Miles at 7:30/mile, 3 Miles at 6:58/mile, 2 Miles at 6:31/mile, 0.5 Mile Easy, and 0.5 Mile at 6:00 on treadmill set to 1.0 incline. 9 Total Miles. Wesley
|
| 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 | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
|
6 Easy Miles followed by 3 Miles at 6:40/mile on treadmill set to 1.0 incline. 9 Total Miles. Wesley
|
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Easy Miles on a cold morning of 36 degrees in my neighborhood; stopped at the park near our house for a few sets of pull-ups and crunches. Wesley |
| 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 | | 98.50 | 97.72 | 9.10 | 13.00 | 218.32 |
|
| Night Sleep Time: 125.50 | Nap Time: 0.00 | Total Sleep Time: 125.50 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|