| 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 | | 3522.50 | 670.50 | 185.75 | 122.25 | 4501.00 |
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| Night Sleep Time: 2009.00 | Nap Time: 5.50 | Total Sleep Time: 2014.50 | |
| | 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 1:11:06 (6:28/mile) on a cold and rainy day along Hwy. 171, then Hwy. 290, toward Hot Springs.
Good, hard run (that felt pretty easy) to kick off 2015.
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 | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| 6 Miles in just under 44 mins along Hwy. 171 to County Line and back to parents' house.
Cold and rainy; managed Miles 5 and 6 on the gradual downhill at Roughly 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 | | 4.00 | 4.00 | 0.00 | 2.00 | 10.00 |
| 8 Miles on a cold and really windy morning back in Little Rock; ran to Scott Field for 4X800m Repeats in approximately 2:47, 2:50, 2:52, and 2:51. Did I mention the wind. The gusts on the back straight almost stood me up!
10 Total Miles including 2 Miles jogging with my kids while they were riding bikes to and from church and at the park after church.
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 | | 1.00 | 0.00 | 4.00 | 0.00 | 5.00 |
| 4-Mile tempo in 24:33 on TM; 6:15 - 6:00 pace range.
5 Total Miles including one-mile commute.
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 | 9.00 | 0.00 | 0.00 | 20.00 |
| AM: 11 Miles in 78 mins on TM; Miles 5-9 at 6:58/mile and Miles 10-11 at 6:31/mile.
PM: 6 Miles in 45 mins on TM; Miles 5-6 at 6:58/mile.
Total: 20 Miles including 3 Miles commuting/walking.
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 | 3.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 67 mins on TM; Miles 7-9 at MP.
11 Total Miles including 2 Miles commuting.
Wesley
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 4.00 | 0.00 | 1.00 | 24.00 |
| AM: 12 Miles on 88:45 on TM; 6 striders.
PM: 10 Miles in 90 mins on TM; 4 Miles at 6:58.
Total: 24 Miles including 2 Miles commuting.
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 | 1.00 | 1.00 | 1.00 | 10.00 |
| 9 Miles on hotel TM (Dallas); Miles 7-9 in 18:20, including final mile in 5:39-5:18 range.
10 Total Miles including 1 Mile of walking.
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 | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 71 minutes on TM; Miles 5-8 at 6:58/mile and Miles 9-10 at 6:31/mile.
11 Total Miles including one-mile commute.
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 | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 1:53:45 on TM; Mile 13 at 6:58 and 14-15 at 6:53/mile.
17 Total Miles including 2 Miles commuting.
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 | | 1.00 | 8.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 55 mins on TM.
9 Total Miles including one-mile commute.
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 | | 4.00 | 4.00 | 3.00 | 0.00 | 11.00 |
| 9 Miles in 60 mins on TM; Miles 3-4 at 6:58/mile, 5-6 at 6:31/mile, and 7-9 at 6:00/mile.
11 Total Miles including 2 Miles commuting.
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 | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 9 Miles in 65 mins on TM; Miles 7-9 at 6:58/mile.
12 Total Miles including 3 Miles commuting/walking.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles on a beautiful, sunny day along Hwy. 171 to Diamond Head and back to my parents' house.
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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 | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| 10 Miles in 74 mins on TM; 4 striders.
12 Total Miles including 2 Miles commuting/walking.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles with Dave in just over 44 mins on a near perfect day along the Arkansas River Trail.
11 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 | 16.00 | 0.00 | 0.00 | 20.00 |
| AM: 10 Miles in 68 mins on TM; Miles 7-10 at 6:31/mile.
PM: 8 Miles in 57 mins on TM; Miles 7-8 at 6:44/mile.
Total: 20 Total Miles including 2 Miles commuting.
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 | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 13 Miles in 1:39:50 on TM; 4 striders.
15 Total Miles including 2 Miles 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 11+ Miles with Dave in just under 8:00/mile on a cool and windy day in Little Rock; hilly route from my house, down Lookout, along River Trail, up Overlook, and through Camack Village and the Heighs back to Midtown.
13 Total Miles including 2 Miles commuting/walking.
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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 Miles in 2:03:26 with Dave on a beautiful morning in the mid-50s.
Starting from Two Rivers Bridge, we ran west along the Arkansas River Trail to the east entrance to Pinnacle Valley State Park, climbing all the way to the scenic overlook before turning around and heading back.
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 | | 11.00 | 5.00 | 0.00 | 0.00 | 16.00 |
| AM: 9 Miles in 65 mins on TM.
PM: 6 Miles in 45 mins on TM.
Total: 16 Miles including one-mile commute.
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 | | 0.00 | 9.00 | 0.00 | 1.00 | 10.00 |
| 10 Miles in 68:46 on a warm afternoon along Hwy. 171; 8 striders.
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 | | 2.00 | 0.00 | 4.00 | 0.00 | 6.00 |
| 4 Miles in 25 mins on TM; 6:18, 6:18, 6:15, and 6:07.
6 Total Miles including 2 Miles commuting.
Wesley
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| 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 | | 8.50 | 3.00 | 0.00 | 0.50 | 12.00 |
| 10 Miles in 71:30 on TM; Miles 7-9 at 6:40/mile and 4 striders during Mile 10.
12 Total Miles including 2 Miles commuting.
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 | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
| AM: 18 Miles in 2:20 on TM set to 1.0 incline.
Total: 20 Miles including 2 Miles commuting.
Wesley
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| 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 a pounding rain along Hwy. 171 in Malvern.
One of my parents' dog, Boudreaux, joined me for the fun.
Wesley
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| 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 | | 11.00 | 7.00 | 0.00 | 0.00 | 18.00 |
| AM: 11 Miles in 82 mins on TM.
PM: 6 Miles in 40 mins on TM; Miles 5 and 6 at 6:31/mile.
Total: 18 Miles including one-mile commute.
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 | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 89 mins on TM set to 1.0 incline.
14 Total Miles including 2 Miles commuting.
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 | | 10.00 | 0.00 | 3.00 | 1.00 | 14.00 |
| AM: 4-Mile Tempo in 24 mins on TM.
PM: 8 Miles in 60 mins on TM.
Total: 14 Miles including 2 Miles commuting.
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 | | 13.50 | 6.00 | 0.00 | 0.50 | 20.00 |
| AM: 13 Miles in 1:39 on TM; 4 striders.
PM: 5 Miles in 34 mins on TM; Miles 4 and 5 at 6:31/mile.
Total: 20 Miles including 2 Miles commuting.
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 | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 82 mins on TM; Miles 10 and 11 at 6:31/mile.
12 Total Miles including one-mile commute.
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 | | 1.00 | 6.00 | 0.00 | 0.00 | 7.00 |
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6 Miles in 40:44 (6:44) on a cool and very windy morning; had about 45 minutes between my kids' basketball games, so I used it!
Good pace in a hilly area of Little Rock.
7 Total Miles including a one-mile walk at the park with the family.
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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 17 Miles in 2:09:40 with Dave along River Trail; out-and-back starting from Two Rivers Bridge, turning around just past Pinnacle Mountain East Summit Trailhead.
18 Total Miles including one-mile walk with family.
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 | | 11.50 | 7.50 | 0.00 | 1.00 | 20.00 |
| AM: 12.5 Miles in 91 mins on TM; Miles 9-11.5 in 6:40-6:18 range and final mile in sub-6:00.
PM: 5.5 Miles in 38 mins on TM; Mile 4 at 6:31 and Mile 5 at 6:27.
Total: 20 Miles including one-mile commute and another one-mile walk/jog with Diana after work.
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 | | 2.00 | 6.00 | 2.00 | 1.00 | 11.00 |
| 9 Miles in 59 mins on TM; 2 at 6:58, 2 at 6:44, 2 at 6:31, 2 at 6:15, and 1 at 5:56.
11 Total Miles including 2 Miles commuting.
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 | | 10.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| 12 Milles in 89 mins on TM; Miles 10-12 at MP.
13 Miles including one-mile commute.
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 | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 11 Miles in 83:40 on TM; 4 striders.
13 Miles including 2 Miles 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles with Dave in 1:38:36 (7:35) on a cold and windy day in Little Rock; from our downtown offices, we picked up the LR Matathon Course near Mile Marker 8 and ran 10 miles or so along the course before breaking off back toward downtown at the roundabout before Rebsamen Golf Course.
15 Miles including 2 Miles 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 | | 0.00 | 0.00 | 7.00 | 0.00 | 7.00 |
| 7-Mile tempo in 39:36 (5:39 Garmin splits) at Scott Field on a cold and windy morning around 30 degrees.
Good effort and didn't feel too hard.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles on the icy streets of Little Rock. Started off at the park behind my house, but I was feeling adventuresome and headed toward Hillcrest where I could run at least a couple miles on the Allsopp Park trails, accessing them from Kavanaugh.
Interesting and fun being out on days when no one else is.
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 | | 10.00 | 3.00 | 1.00 | 1.00 | 15.00 |
| 14 Miles on TM in 94:45; Miles 9-13 at 6:58-5:56 range.
15 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 | | 1.00 | 0.00 | 6.00 | 0.00 | 7.00 |
| 6 Miles in 37:22 (6:14) on a cold and hilly out-and-back in southwest LR.
7 Total Miles including one-mile commute.
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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 4-5 Miles walking briskly on a cold day.
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 | | 5.00 | 3.00 | 2.00 | 2.00 | 12.00 |
| 8.5 Miles in just under 54 minutes on TM.
1 Mile warm-up in 7:30, followed by A 7-Mile MP/Tempo/VO2Max progressive run with the following splits: 6:58, 6:31, 6:15, 6:00, 6:00, 5:46, and 5:13.
Finished fast with last minute at 4:57 pace followed by a .5 Mile cool-down.
12 Total Miles including 3-4 Miles of brisk walking.
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 | | 5.00 | 0.00 | 8.00 | 0.00 | 13.00 |
| 9 Miles in 55:50 on TM.
I accidentally programmed the hotel TM to a preset aerobic workout that fluctuated between -1.0 decline and 2.0 incline. After manually adjusting the incline down to a 0.0 for my one-mile warm-up at 7:13 pace, I accepted my fate, responded accordingly, and ran between 5:27 and 6:27 pace for the remainder of the workout. I averaged 6:12 pace before running a one-mile cool-down.
13 Total Miles including the cool-down and 3 Miles of walking.
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 | | 0.00 | 8.00 | 4.00 | 0.00 | 12.00 |
| 12 Miles in 80 mins on TM; Miles 1-4 at 6:58/mile, Miles 5-8 at 6:44/mile, and Miles 9-12 at 6:15/mile.
Wesley
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 94 mins on TM; Miles 11-13 at 6:40/mile.
15 Total Miles including 2 Miles walking/commuting.
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 | | 8.50 | 0.00 | 0.00 | 2.50 | 11.00 |
| 11 Miles on a cold morning with still more snow in the forecast. 4-Mile warm-up in 30 minutes followed by 10X400m Repeats at Scott Field track with the following splits: 81, 81, 80, 80, 79, 79, 77, 77, 77, 77.
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 | 4.00 | 3.00 | 1.00 | 19.00 |
| AM: 8 Miles in 51 mins on TM; progressive run at 6:58, 6:49, 6:40, 6:27, 6:18, 6:07, 6:00, and 5:33.
PM: 10 Miles in 75 mins on TM.
Total: 19 Miles including one-mile commute.
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 | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| 17 Miles in 2:07 on TM; 12 Easy, 3 at 6:58, and 2 at 6:27.
20 Total Miles including 3 Miles walking/commuting.
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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Volunteered as a Program Leader for the Little Rockers Kids' Marathon (1+ Mile Course); the idea is for the roughly 2,000 participants ages 7-12 to run 25.2 training miles over the course of several weeks and the final ceremonial mile with everyone in downtown Little Rock on race day.
My son, Max (7), averaged an 11:22 pace over the 1.37 Miles (Garmin) we covered.
My daughter, Sophia (5), participated as a "mini rocker" and ran her final mile later in the day at our neighborhood park. She ran 11:35!
Very proud Daddy today.
Wesley
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| 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 | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 10 Miles on a cold and wet morning. Ran to Scott Field and knocked out 16X200m striders; nice and smooth.
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 | | 2.00 | 8.50 | 3.00 | 0.00 | 13.50 |
| 12.5 Miles in 85 mins on TM; Miles 1-4 at 6:58, Miles 5-8 at 6:44, and Miles 9-11 at 6:15; very low energy forced Mile 12 at 7:13, followed by a half-mile cool-down at 8:00 pace.
13.5 Miles including one-mile commute.
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 | | 9.25 | 4.00 | 0.00 | 0.25 | 13.50 |
| Leaving for conference in New Orleans at 6:30 am so up at 2:30 am for 12.5 Miles in 91 mins on TM set to 1.0 incline; Miles 9 and 10 at 6:58/mile, Miles 11 and 12 at 6:27/mile, and 2 striders.
13.5 Mules including one-mile commute.
Wesley
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| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 3.00 | 0.00 | 1.00 | 21.00 |
| 21 Miles in 2:27:25 on TM; Miles 1-8 at 7:47/mile, Miles 9-16 at 7:13/mile, 8X45 sec striders during Miles 17 and 18, Miles 19 and 20 at 6:58/mile, and Mile 21 at 6:45.
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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Another wave of ice and snow hit Arkansas just as I was returning from New Orleans on Wednesday evening. I ran the 5.5 Miles to my downtown Little Rock, tried to get some work done, and then ran the 5.5 Miles back home.
Very hazardous (and necessarily slow), but I only fell once.
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 | | 5.00 | 6.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 69:50 on TM.
11 Total Miles including one-mile commute.
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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| 11 Miles in 71:22 (6:29) on a beautiful afternoon along the River Trail; out (6:39) and back (6:19) from Two Rivers Bridge to Verizon.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 12.00 | 0.00 | 0.50 | 23.00 |
| AM: 11 Miles in just under 73 mins on TM set to 1.0 inclune; Miles 1-4 at 6:58, Miles 5-7 at 6:40, Miles 8-10 at 6:18, and Mile 11 at 6:00.
PM: 9 Miles in 65 mins on TM; Mile 8 at 6:44 and 4 striders during Mile 9.
Total: 23 Miles including one-mile commute and 2 Miles walking with kids to and from church yesterday.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 90 mins on TM.
15 Total Miles including 2 Miles commuting and a one-miles walk at the park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 4.00 | 4.00 | 0.50 | 16.00 |
| 13 Miles in 87:24 on TM; Mile 5 at 6:58, 6 at 6:49, 7 at 6:40, 8 at 6:31, 9 at 6:18, 10 at 6:11, 11 at 6:11, 12 at 6:00, and 4 striders at sub-5:30 pace during Mile 13.
16 Total Miles including 3 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 2.00 | 8.00 |
| Out the door at 3:30 am for 7 Miles on a nice, cool morning. Ran to Scott Field for 8X400m Repeats, 6 of which were run in around 82 seconds (took my legs a stretch to wake up).
Off to Charleston, SC with my Dad, Mark, to celebrate his 60th Birthday! My brother, Luke, is driving down from Charlottesville to meet us.
Update from Charleston: 8 Total Miles after walking to and from Hall's Chop House from hotel; great dinner with Dad and Luke.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 1.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 59 mins on hotel TM.
10 Total Miles including 2 Miles walking around Charleston on a cool and windy day.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Completed the Swamp Fox Adventure Race in the Francis Marion National Forest near Charleston, SC, where we stayed.
Covered 90k in 12.5 hours with my Dad and Luke, as a three-man team, in this event that included orienteering, running, kayaking, and mountain biking.
This was a great endurance adventure in celebration of my Dad's 60th anniversary. And it certainly is something we'll never forget!
Approximately 20 Miles on foot.
Wesley
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 3.00 | 2.00 | 8.00 |
| 5 Miles in just under 30 mins on TM; Miles 1-3 at 6:00/mile and Miles 4 and 5 at 5:56/mile.
Good effort on a busy day. Some of my best tempo work is dictated by circumstances. I think there's a salient point to be made here about not overthinking and maximizing every training effort, no matter how short (or long).
8 Total Miles including 3 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Approximately 14.5 Miles untimed on a warm day along the River Trail.
17 Total Miles including 2.5 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 10.00 | 0.00 | 0.00 | 25.00 |
| AM: 18.5 Miles in 2:19 on TM.
PM: 4.5 Miles in 32 mins in TM.
Total: 25 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
| 19.5 Miles in 2:29 on TM; dropped the pace from easy to sub-7:00 for Miles 17-19.
21 Miles including one-mile commute and half-mile walk with my youngest son, Evan.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| I'll take a 3 am run any day over a 9 pm one...
The only thing that got me through tonight's sanity run were visions of John Landy and his late-night interval workouts after a full day of work and graduate school. For me, tonight's run was more modest, with 8X200m striders at Scott Field and lots of self-reflection.
If only I had Landy's top-end speed...then I could be an Olympian instead of an ultra runner!
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 13.3 Miles with my Dad in 1:55:50 on a cool and rainy morning out and back from the intersection of Hwy. 290 and Hwy. 84 (Jack Mt. Road) up and over Jack Mt. twice.
Good, tough run.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles untimed on a beautiful day around 70 degrees on the grass/dirt along the outside of the one-third mile path circling the neighborhood park.
11 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 4.00 | 0.00 | 10.00 |
| Energy level way down this afternoon, but I labored through 9 Miles in 1 hour on the TM; Miles 1-5 at 6:58 and 6-9 at 6:15.
10 Total Miles.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 2.00 | 1.00 | 10.00 |
| 7 Miles in 44 mins on TM; Miles 1-2 at 6:28, Miles 3-4 at 6:18, Miles 5-6 at 6:11, and Mile 7 at 6:00.
10 Total Miles including 2 Miles commuting and one-mile walk at park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 2.00 | 1.00 | 2.00 | 20.00 |
| AM: 5 Miles in 31 mins on TM with the following splits: 6:28, 6:18, 6:11, 6:00, and 5:56.
PM: 13 Miles at 7:42/mile with Dave, who is in the final stages of Boston Marathon prep, out-and-back to the BIg Dam Bridge along the Arkansas River Trail.
Total: 20 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 2.00 | 7.00 |
| 7 Miles in 45 mins on a cool day. Ran to Scott Field track for 4X800m repeats in 2:46, 2:48, 2:47, and 2:43, with 400m running recovery between repeats.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 2.00 | 8.00 |
| 7 Miles in 44:45 on hotel TM; Miles spits were 6:58, 6:49, 6:40, 6:27, 6:18, 6:00, and, for final mile, 5:39-5:00 range.
8 Total Miles.
Beautiful day in Dallas, TX, where my family is spending a couple of days on the backend oh Spring Break. Frozen on Ice at American Airline Center starts soon!
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.75 | 3.00 | 3.25 | 0.00 | 7.00 |
| 6.25 Miles in 41:10 on TM in hotel before breakfast with family; Miles 1-3 at MP and Miles 4-6.25 at LTP.
7 Total Miles.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 8.00 | 0.00 | 0.00 | 20.00 |
| 18 Miles in 2:07:15 on TM; Miles 1-10 at 7:41 - 7:19 range, Miles 11-13 at 6:40/mile, and Miles 14-18 at 6:27/mile.
20 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 87:39 on a, dare I say, hot(!) day out and back along the River Trail starting from Two Rivers Bridge parking lot; ran easy averaging 7:24/mile for Miles 1-10 before stretching out for Miles 11 and 12 at 6:45-6:50/mile.
13 Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 11.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 83:50 on TM.
14 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 5.00 | 0.00 | 15.00 |
| Noon: 5 Miles in 31 mins on TM; Miles 1-3 at 6:18 and 4-5 at 6:00.
PM: 8 Miles in 58 mins on TM.
Total: 15 Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 3.00 | 0.00 | 0.50 | 21.00 |
| AM: 15.5 Miles with Dave in just under 2 hours. Out and back from Two Rivers Bridge Parking Lot, turning around after climbing to the Visitors Center near the east entrance to Pinnacle Mountain State Park.
PM: 3.5 Miles in 23 mins on TM; 3 at 6:40/mile and .5 at 5:49 pace.
Total: 21 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles in 15 mins while waiting for a table at a taco bar on a beautiful day. Indeed, it was so beautiful that I later rode my bike for several miles on the River Trail with Diana and Evan.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 4.00 | 9.00 |
| 8.5 Miles in 52:50 in a light rain at Scott Field; after 2-Mile warm-up, I ran 4X1600m Repeats in 6:00, 5:45, 5:43, and 5:45, with .5 Mile running recovery between repeats.
9 Total Miles.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 1.00 | 0.00 | 1.00 | 22.00 |
| 20 Miles in 2:33 on TM; Mile 19 at 6:58 and 20 at 6:11.
22 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| 13 Miles in 97 mins on TM; Mile 12 at 6:58 and 13 at 6:49.
14 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 3.00 | 1.00 | 14.00 |
| AM: 7-Mile MP to LTP to VO2Max run in 43:37 on TM; Miles 1-3 at 6:27/mile, Miles 4-6 at 6:07/mile, and Mile 7 at sub-6:00 pace (5:56 - 5:00).
PM: 5 Miles in 33 mins on TM; 6:58 - 6:18 range.
Total: 14 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 13 Miles in 1:40 on TM; 4 striders.
14 Total Miles.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 8.00 | 0.00 | 0.00 | 17.00 |
| 16 Miles in 1:55 on TM; Miles 9-12 at 6:58/mile, Miles 13-14 at 6:31/mile, and Miles 15-16 at 6:27/mile.
17 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 2.00 | 0.00 | 10.00 |
| 8 Miles in 54:48 on a warm morning along Hwy. 171 near my parents' home in Malvern.
10 Total Miles including 2 Miles walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 4.00 | 3.00 | 1.00 | 18.50 |
| 16.5 Miles in 1:56 on TM; Miles 1-8 in an hour (7:47 - 7:13), Miles 9-12 at 6:58/mile, Miles 13-15 at 6:18/mile, Mile 16 in sub-5:30 (5:33 - 5:13), and a half-Mile cool-down.
Felt much better during the latter half of this run as I got into it. Tacked on final, fast mile without any issues.
18.5 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 3.00 | 0.00 | 0.00 | 14.50 |
| AM: 13 Miles in 94:45 on TM; Miles 11-13 at 6:58, 6:28, and 6:28, respectively.
14.5 Total Miles.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 1.00 | 16.00 |
| 14 Miles in 1:46:30 on TM set to 1.0 incline; 8 striders.
16 Miles including 2 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 12.00 | 0.00 | 0.00 | 15.00 |
| 12 Miles in 79:45 on TM; Miles 1-6 at 6:58/mile and Miles 7-12 at 6:18/mile.
15 Total Miles including 3 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 3.00 | 1.00 | 18.00 |
| AM: 8-Mile progressive run in 51 mins on TM; 6:58, 6:49, 6:40, 6:27, 6:18, 6:07, 6:00, and 5:39.
PM: 8 Miles in 58 mins on TM; Miles 7 and 8 at 6:58/mile.
Total: 18 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 2.50 | 14.00 |
| 10X400m Repeats at Scott Field; ran first six repeats consistently at 79-80 seconds, as planned, and then clocked 77 and 75, respectively, for final two repeats; 400m easy running recovery.
Long warm-up to (and on) Scott Field track and cool-down back home for 12 Miles in 87:46 (7:19).
14 Total Miles including 2 Miles walking.
Wesley
|
| Night Sleep Time: 4.00 | Nap Time: 0.00 | Total Sleep Time: 4.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 4.00 | 0.50 | 0.00 | 26.00 |
| AM: 20 Miles on TM in 2:30:00; Miles 17 and 18 at 6:58/mile, 19 at 6:31, and 20 at 6:27.
PM: 3 Miles in 22 mins on TM; 4 striders.
Total: 26 Miles including 3 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
| 15 Miles in 1:45 on TM; Miles 9-14 at LTP: 6:15, 6:15, 6:11, 6:11, 6:07, and 6:00.
16 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 6.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 85:50 on TM; Miles 6-12 at 6:58 - 6:45 pace.
14 Total Miles including 2 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 0.00 | 0.00 | 0.50 | 23.00 |
| 20 Miles in 2:32:30 on TM; 4 striders.
23 Total Miles including 3 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 3.00 | 0.00 | 0.00 | 17.00 |
| Pouring rain outside, so I had some fun doing my hill work on the treadmill...and it was pretty awesome. Check it:
Miles 1-4 at 7:47/Mile on 1.0 incline;
4X1.0 Mile Repeats at 7:47/Repeat on 5.0 incline with .5 Mile recovery at same pace with no incline;
3X1.0 Mile Repeats in 6:58 - 6:18 pace range/Repeat on -1.0 incline with .5 Mile recovery at 7:30 pace on 1.0 incline; and
2X.5 Mile Repeats at 7:47/Repeat on 6.0 incline with .5 Mile recovery at same pace with no incline.
16-Mile workout in 2:00:45.
17 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 5.50 | 0.00 | 3.00 | 12.00 |
| 10 Miles in 64:34 (6:28) on a warm morning for speed work at Scott Field. After a 3-Mile warm-up at 6:55/mile, I ran 6X800m Repeats at 2:40, 2:39, 2:38, 2:38, 2:44, and 2:45 with 400m recovery at 8:00 pace (2 mins).
Target was 2:44/Repeat, so I was pretty pleased; target based on 5:28/mile 5K pace, though I've never actually run anything close to sub-17:00 on a flat course.
12 Total Miles including 2 Miles walking to and from church with kids.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.50 | 0.00 | 0.00 | 0.50 | 31.00 |
| Noon: 26 Miles in 3:16 on TM; 4 striders.
PM: 4 Miles in 32 mins on TM.
Total: 31 Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 5.00 | 0.00 | 17.00 |
| 16 Miles in 1:54 on TM; Miles 10-14 at LTP in 31 mins: 6:15 (4) and 6:00 (1).
17 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 1.00 | 20.00 |
| 18 Miles in 2:17 on TM; 8 striders.
20 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| Hill work on TM:
2 Miles at 7:47/mile on 1.0 incline;
4X1.0 Mile Repeats at 7:47/Repeat on 6.0 incline with .5 Mile recovery at same pace with no incline; and
3 Miles in 6:58-6:45 pace range on -1.0 incline.
11-Mile workout in 82:45.
14 Total Miles including 3 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Race: |
MacArthur Park 5K (3.11 Miles) 00:17:02, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 3.00 | 16.00 |
| AM: 5 Miles at 7:30/mile on TM.
PM: 5 Miles walking at 15:00/mile on TM set to 2.0 incline.
7:00 PM - MacArthur Park 5K - Corporate Cup Team Race: Entergy Arkansas, Inc. successfully defended its four-person team title (cumulative time) with each of our team members finishing 1st or 2nd in our respective age groups. I finished 1st overall with a time of 17:02 (5:29/mile). It was a nice evening for running.
Total: 16 Miles including 2 Miles commuting and one-mile warm-up before race.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| 11 Miles in 79 mins on a warm, beautiful day along the Arkansas River Trail. Normally, I would hit the track at Scott Field on a Sunday, but after Friday's 5K and lots of yard work yesterday, a more relaxed speed session seemed in order.
Warmed up for 3 Miles with Diana, who was on her bike and pulling our son, Evan. As they set up for a pick-nick and played, I ran 4X.75 Mile Repeats on the River Trail in 4:08, 4:18, 4:21, and 4:24, with .25 Mile recovery between repeats, before rejoining Diana and Evan for a cold drink and snacks. After about a half-hour, we ran/rode the 3 Miles back to the car at the Two Rivers Bridge parking lot.
My legs didn't have much pop today, but we had a lot of fun hanging out down by the River.
12 Total Miles.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 8.00 | 0.00 | 0.00 | 24.00 |
| 22 Miles in just under 2:40 on TM; Miles 13-16 at 6:58/mile and Miles 17-20 at 6:45/mile.
24 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 1.00 | 5.00 | 0.50 | 16.00 |
| 15 Miles in 1:45 on TM; Miles 9-13.5 at LTP with a fast finish: 6:15, 6:15, 6:11, 6:07, 6:00, and 5:52 (.5), for a 33:45 tempo+ workout.
Half-mile easy followed by Mile 15 in 6:29.
16 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 7.00 | 0.00 | 0.00 | 21.00 |
| 19 Miles in 2:17 on TM; Miles 13-19 in 6:58 - 6:31 pace range.
21 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 7.00 | 0.00 | 0.00 | 22.00 |
| AM: 15 Miles in 1:53:50 on TM; Miles 13-15 at 6:58/mile.
PM: 6 Miles in 41:45 on TM; Miles 3-6 in 6:58 - 6:31 pace range.
Total: 22 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 4.00 | 2.00 | 1.00 | 20.00 |
| AM: 12-Mile "hill" workout in 91 mins on TM; 2 Miles on 1.0 incline, 2 Miles on 2.0 incline, 4X1.0 Mile Repeats on 6.0 incline with .5 Mile recovery on 0.0 incline, and 2 Miles at -1.0 incline; Miles 1-10 at 7:47/mile (uphill) and Miles 11-12 at 6:58 and 6:15, respectively (downhill).
PM: 5-Mile progressive run in 32 mins on TM; 6:58, 6:44, 6:27, 6:15, and 5:30.
Total: 20 Miles including 3 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 11 Miles in 82:45 (7:31/mile) in a hot and muggy day in Little Rock. From Diana's pottery studio at the Arkansas Arts Center in downtown Little Rock, I headed north and turned west on Capitol Ave., then back north on Cross Street to pick up the Arkansas River Trail; passed Dillard's headquarters and Verizon into Riverdale before climbing Overlook for much of Mile 8 (.75 mile steep climb) into Camack Village; completed another roughly .75 mile steep climb up Keightly Dr., then crossed Cantrell onto Mississippi before turning into my Midtown neighborhood.
Due for speed work today, so I ran eight, token 45 sec striders during Miles 5 and 6.
Good, sweaty run. 12 Total Miles including one-mile walk.
Happy Mother's Day to Diana, my Mom, Phyllis, and all those FRB Moms out there.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 3.00 | 0.00 | 0.00 | 16.00 |
| 15 Miles in 1:53 on TM; Miles 13 and 14 at 6:58/mile and Mile 15 at 6:31.
16 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 80 mins on TM; Miles 9-11 at 6:40, 6:27, and 6:15.
12 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 3.00 | 0.00 | 15.00 |
| 13 Miles in 87 mins on TM.
Good, moderate progressive workout that I eased into with Miles 1 and 2 at 7:30/mile, Mile 3 at 6:58, Miles 4-6 at 6:49/mile, Miles 7-10 at 6:31/mile, and Miles 10-13 at 6:11/mile (LTP).
This is the best I've felt this week - the fourth week of a training block designed for recovery (lower relative mileage) - despite the harder effort and no fluids.
15 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 8.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles on TM; 5 Miles walking (while taking some calls on a busy day) and 8 Miles at 6:58/mile.
13 Total Miles including 2 Miles commuting/walking (I park a half-mile from my office building).
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 6.00 | 4.00 | 0.00 | 12.00 |
| 10 Miles in 64:45 on TM; Miles 1-2 at 6:58, Miles 3-4 at 6:31, Miles 5-6 at 6:27, Miles 7-9 at 6:15, and Mile 10 at 6:00.
12 Total Miles including 2 Miles commuting/walking.
Lots of quality mileage in a planned lower mileage week. Looking forward to the weekend and pushing the volume back up next week.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 3.00 | 0.00 | 14.00 |
| 6 Miles in 44 mins at Magnet Cove High School track near Malvern followed by 12X400m Repeats with equal distance jogging recovery.
Splits: 75, 74, 75, 75, 75, 75, 75, 76, 76, 74, 74, and 75.
Strong speed workout to start my training week.
14 Total Miles including two-mile walk.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 2.00 | 0.00 | 0.00 | 25.00 |
| 22 Miles in 2:45:30 on TM; Miles 1-20 in 7:47-7:13 range and Mile 21 at 6:58 and 1.0 incline and Mile 22 at 6:44 and 2.0 incline.
This followed 1.5 hours of push mowing.
25 Miles including 2 Miles commuting and one-mile walk with Evan.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 5.00 | 1.00 | 17.00 |
| 16 Miles in 1:51:54 on TM; Miles 9 and 10 at 6:58/mile followed by 6-Mile Tempo at LTP+ with the following splits: 6:15 (3), 6:11, 6:07, and 5:56.
17 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 45 mins on TM.
8 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 1.00 | 8.00 |
| 6 Miles in 44:40 on TM; 8 striders.
8 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 Mile at a gas station in Amarillo, Texas after eight hours of driving.
I'm a late entry to the Jemez Mountain Trail Run 50 Mile that has a 5:00 am start tomorrow in Los Alamos. Just over 300 Miles of driving to go... I may even make it to the race briefing at 5:30 pm!
So what's running at elevation like?
Wesley
|
| Night Sleep Time: 3.50 | Nap Time: 0.00 | Total Sleep Time: 3.50 |
|
| | Race: |
Jimez Mountain Trail Run 50 Mile (52.5 Miles) 10:54:14, Place overall: 20, Place in age division: 10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 55.00 | 0.00 | 0.00 | 0.00 | 55.00 |
| Beautiful day with clear skies and stunning views in Los Alamos, New Mexico.
As a late entry into this race, I knew going in that the elevation gain at altitude would be challenging after a 13-hour drive from Arkansas, and more significantly, no taper. Nevertheless, I am so glad I made the decision to run The Jimez Mountain 50, with its 11,000' of cumulative elevation gain at an altitude range between 7,080' and 10,436.
I learned a lot about myself yesterday, pulling myself out of a really dark place (mentally and physically) after getting lost and running an extra mile or so at Mile 16 at 10,400'.
Also, I was fortunate to have the opportunity to meet and visit with ultra running great, Nick Clark, who was a genuinely awesome, thoughtful guy. Nick, who is sponsored by Altra, won the race for the third time in 8:27.
As for me, I descended the final 10 Miles like my hair was on fire to break 11 hours, finishing 20th overall, 18th male, and 10th in my age group.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles in 1 hour in a far too hilly neighborhood...quads are thrashed, but it was nice to sweat a little back home in the Arkansas heat.
7 Total Miles including one-mile walk.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 10 Miles in 79 mins on TM.
13 Total Miles including 3 Miles commuting and a one-mile walk with Charley.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 8 Miles in just under 59 mins on TM; 4X.5 Mile Repeats at 5:56, 5:52, 5:49, and 5:46 pace to try and shake loose whatever is weighing down my quads.
10 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 12 Miles in 96 mins on TM.
16 Miles including 4 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 9.00 | 1.00 | 0.00 | 13.00 |
| 12 Miles in 82:45 on TM; Miles 3-9 at 6:58/mile, Mile 10 at 6:44, Mile 11 at 6:27, and Mile 12 at 6:15 with a fast finish.
13 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles, including 10X100m striders at Scott Field track.
8 Total Miles including 2 Miles walking to and from church and at the park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 84 mins on TM.
12 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 6.00 | 0.00 | 0.00 | 12.00 |
| 8 Miles with Dave along the River Trail on a nice day around 73 degrees. Ran untimed and felt good picking up pace to sub-7:00 for 5-6 Miles.
12 Total Miles including 4 Miles walking (TM, commute, and park).
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 48 mins on TM.
8 Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 4 Miles in 31 mins on TM; 4 striders.
6 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 2 Miles walking on TM and a few minutes in sauna.
Took it really easy this week, and I'm hopeful my legs will respond favorably during tomorrow's War Eagle 50K in NW Arkansas. Lots of good runners registered, and I expect the pace to be fast.
3 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Race: |
War Eagle Tailtwister 50K (31 Miles) 04:18:39, Place overall: 2, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Arrived in Rogers, Arkansas late last night for the War Eagle Trail Runs, Tailtwister 50K, in Hobbs State Park.
The race was scheduled for a 6:30 am start, but a shuttle shortage (to the start line) caused a bit of a delay, and we got things kicked off a little after 7:00 am. I jumped out to an early lead on some beautiful, rolling singletrack trails winding through the State Park. Alone in the lead all day - a hot one with temps in the 80s and 100% humidity - I was fading a bit after the final aid station, with a couple of miles to go, but I continued to push as hard as possible with no idea whether anyone was in striking distance. She was.
Jenn Shelton passed me on the final climb less than a mile from the finish line. It was an incredible surge, as I could only watch while she crushed the hardest climb of the day. At this point of the race, I was simply trying to hold on and survive.
It really was a thing of beauty, and I learned shortly after the race that Jenn had passed the second place male (third overall), Justin Fanklin, on the final descent shortly before she locked in on me after discovering (from a photographer) that I was close. In fact, I was fortunate to hold off Justin, a good dude with whom I enjoyed visiting after the race.
This was a great day, and I want to commend my Dad for toughing out the rough conditions and completing his first 50K. His quads are thrashed from the descents, but Mark has a lot to be proud of after coming in just over 6 hours as the fourth 50+ finisher.
I ran 4:18:39, 9 minutes off the course record and exactly one minute behind the winner, Jenn Shelton.
Wesley
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| On the drive home from Rogers, I stopped to run and hike 21 Miles in Devil's Den State Park just south of Fayetteville. It was another hot day around 85 degrees, and during the 14.9 Mile Butterfield Trail loop through the rugged and rocky Ozark National Forest, I stopped several times to soak in the cool creeks and falls.
Very pleasant workout after a tough race yesterday.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 15 Miles in 2 hrs on TM.
18 Total Miles including 3 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 4.00 | 0.00 | 13.00 |
| 12 Miles in 86 mins on TM; Mile 7 at 6:58/mile and Miles 8-11 at 6:15/mile (LTP).
13 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 73 mins on TM; Miles 9 and 10 at 6:31/mile.
12 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles in 1:52 on a hot afternoon around 91 degrees; hilly route from house to Hillcrest via H St., through Hillcrest along Lee St. and Kavanaugh, east on Markham, cutting over to River Trail via Park/Garland/Battery over railroad tracks (under Cantrell); followed River Trail west near Big Dam Bridge, turning onto and up Overlook Dr., through Camack Village into the Heights; turned South on University, then back west on Kavanaugh, to Hughes St, before crossing back over Cantrell to my Midtown home.
16 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 17 Miles in 2:22 on a pretty darn hot afternoon around 93 degrees. During this run, another hilly one - through Camack Village, over BDB twice (after realizing North River Trail still flooded), then downtown, back west on Markham, up Kavanaugh through Hillcrest, and back to my neighborhood via H - I carried one 20 oz. Gatorade, which I killed at Mile 11; averaged sub-8:00 through 13 Miles, then trudged home slowly as I was feeling the effects of the heat and insufficient fluid/sodium.
20 Total Miles including 3 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 8X400m Repeats at 82, 80, 80, 80, 82, 80, 80, and 80 at Scott Field before church, already 80+ degrees and humid.
8 Miles in just over an hour for the workout and 10 for the day.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.50 | 5.00 | 0.00 | 0.50 | 33.00 |
| AM: 24 Miles in 2:58:30 on TM; Miles 17 and 18 at 6:58/mile and 19-21 at 6:31/mile; 4 striders during Mile 24.
PM: 6 Miles in 45 mins on TM.
Total: 33 Total Miles including 2 Miles commuting and a one-mile walk at the park with Evan and Charley.
I needed this kind of training day in a bad way, and my legs are happy; racing is overrated.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 3.00 | 0.00 | 9.00 |
| Really busy day, with work and my brother's family in town, and I didn't have an opportunity to run until past 6 pm (a rarity for me). I was scheduled for some tempo work today, and I gave it my best shot on low energy.
From my parents, I ran 8 Miles out and back along Hwy. 171. Managed 6:20 or so for Miles 2-4 (2 slightly uphill and 3-4 slightly down) and 6:30 for the final 2 Miles preceding the half-mile cool-down up the driveway. Extremely humid with lots of annoying horseflies harassing me along the way.
Only 9 Total Miles today but a pretty good late afternoon effort to salvage the day.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 Miles on a hot and humid afternoon. I ran the roughly 9 Miles in 68 mins from my parents' home to the trailhead at Lake Catherine State Park, where I met my brother for 4 Miles of technical trail and a bit of scrambling up a small waterfall.
This was a moderately tough and enjoyable run that included a little bit of everything.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 2.00 | 1.00 | 9.00 |
| Another busy day at work delayed my planned workout, so I ran a speedy 5-miler in 31:30 on TM followed by a short sprint to pick-up my youngest at daycare!
Mile 1: 6:58
Mile 2: 6:49
Mile 3: 6:11
Mile 4: 6:00
Mile 5: 5:42 (.5) - 5:00 range
9 Total Miles including 2 Miles commuting and 2-Mile walk at park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 2.00 | 0.00 | 0.00 | 29.00 |
| 27 Miles in just under 3:19 on TM; Miles 25 and 26 at 6:40/mile.
29 Total Miles including one-mile commute and one-mile walk with kids, who chose bikes as their preferred method of forward movement.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 Miles walking with the family at Two Rivers Park this morning and the neighborhood park this afternoon.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 3.00 | 12.00 |
| 5X800m Repeats in 2:55, 2:53, 2:46, 2:48, and 2:48 at Scott Field on an 80 degree morning; not as fast as a month ago, but the last three were solid and close to target.
10 Miles for the workout and 12 Total Miles for the day after walking to and from church with my kids.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 4.00 | 0.00 | 0.00 | 26.00 |
| 24 Miles in 2:59 on TM; Miles 21 and 22 at 6:58/mile and 23 and 24 at 6:31/mile.
26 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 2.00 | 4.00 | 0.50 | 16.00 |
| 14 Miles in just under 96 mins on TM; Miles 7-8 at 6:58/mile and Miles 9-12 at 6:15/mile (LTP); 4 fast striders during Mile 13 followed by one-mile cool-down.
16 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 5.00 | 0.00 | 0.00 | 19.00 |
| 17 Miles in 2:04:50 on TM; Miles 13-16 at 6:58/mile and Mile 17 at 6:49.
19 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 4.00 | 5.00 | 0.00 | 20.00 |
| AM: Impromptu Tempo #2 for the week. After 2-Mile warm-up and Miles 3-6 in 6:58 - 6:44 range, I ran Miles 7-8 at 6:11/mile and Miles 9-11 at 6:00/mile; 11 Total in 72:45.
PM: 8 Miles in 61 mins on TM.
Total: 20 Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 2.00 | 1.00 | 0.00 | 20.00 |
| Originally planned to go outside and battle the heat and hills along the cliffs in North Little Rock, but as the afternoon waned, I settled for a tough treadmill workout consisting of the following:
Miles 1-4 at 7:47/mile and 1.0 incline;
Miles 5-8 at 7:47/mile and 2.0 incline;
Miles 9-10 at 7:30/mile and no incline;
Miles 11-13: 2X1.5 Mile Repeats with each Repeat consisting of .5 Mile at 7:30 and 5.0 incline, .5 Mile at 7:30 and no incline, and .5 at 6:31 and -2.0 incline;
Miles 14-16: 2X1.5 Mile Repeats with each Repeat consisting of .5 Mile at 7:30 and 6.0 incline, .5 Mile at 7:30 and no incline, and .5 at 6:22 and -2.0 incline; and
Mile 17 at 6:00 and -2.5 incline (the particular TM on which I was running wouldn't go any faster or further down).
20 Total Miles including 2 Miles commuting and one-mile walk at park after work.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking with the family in downtown Little Rock's River Market district.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 3.50 | 12.00 |
| 4X1200m Repeats in 4:25, 4:15, 4:15, and 4:25 at Scott Field on a very hot morning; 4 striders to stretch out during cook-down in way home.
10 Miles in 71:50 for the workout and 12 Total Miles for the day including 2 Miles walking with kids to and from church.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 7.00 | 0.00 | 0.00 | 17.00 |
| 15 Miles in 1:45 on TM; Miles 9-10 at 6:58, 11-12 at 6:31, and 13-15 at 6:18.
17 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 5.00 | 2.00 | 3.00 | 12.00 |
| 10-Mile progressive run in 62:30 on TM.
Splits: 6:58, 6:49, 6:40, 6:31, 6:18, 6:07, 6:00, 5:52, 5:39, and 5:27.
12 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.50 | 0.00 | 0.00 | 0.50 | 22.00 |
| 21 Miles in 2:35 on TM; 4 striders.
22 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 5.00 | 0.00 | 0.50 | 26.00 |
| AM: 15 Miles in 1:52 on TM; Miles 13-15 in 20 mins.
PM: 9 Miles in 64 mins; Miles 7-8 at 6:58/mile and 4 striders during Mile 9.
Total: 26 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
| 21 Miles in 2:39:30 on TM.
Miles 1-8 at 7:47/mile and 1.0 incline and Miles 9-12 at 7:41/mile and 2.0 incline.
Starting at Mile 13, I ran 3X2.0 Mile up/down repeats with the first mile of each repeat at 7:47 pace and a 5.0-6.0 incline and the second mile of each repeat at 6:58 pace. Workout included .5 Mile recoveries at 7.47 (no incline) after first two repeats, and a one-mile cool-down at 8:00 after final repeat.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 8.25 Miles in 59 mins and change from parents' house along Hwy.171 to Lake Catherine State Park, where I met the entire family for a fun afternoon at the sandy beach and swimming area.
9 Total Miles.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6.5 easy miles, looping through my neighborhood and Hillcrest where I picked up a short trail for fun on the way home.
8 Total Miles including walk to and from church with kids.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 74:50 on TM.
12 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 6.00 | 0.00 | 12.00 |
| 10 Miles in just under 64 mins on TM.
Ran Miles 5-10 at LTP; Miles 5-8 at 6:15/mile and Miles 9-10 at 6:00/mile (37 mins).
12 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
| 7 Miles in 48 mins on TM.
9 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| 11 Miles in 82 mins on TM set to 1.0 incline; Miles 9-11 at 6:58/mile.
14 Total Miles including 3 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk around neighborhood with Evan and Charley.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 3.50 | 13.00 |
| After 3-Mile warm-up, I ran 14X400m Repeats in 79, 77, 78, 78, 78, 79, 78, 78, 78, 78, 78, and 80.
12 Miles for the workout in just under 90 mins on a hot morning near 80 degrees with 70% humidity.
13 Total Miles including one-mile walk with family later in the day.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 13 Miles in 1:40 on TM; 4 striders.
15 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| 16 Miles in 1:56:30 on TM after a long day at work; Miles 13-15 at 6:40/mile and Mile 16 at 6:31.
Unexpected low energy all week, and these late afternoon runs are not helping.
18 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.50 | 3.00 | 0.00 | 1.50 | 44.00 |
| AM: 30 Miles in 3:57 on TM early this morning before work; 12 striders (4 each in Miles 12, 24, and 30).
PM: 12 Miles in 88 mins on TM; Miles 10 and 11 at 6:58/mile and Mile 12 at 6:31.
Total: 44 Miles including 2 Miles commuting.
Pretty satisfying training day after getting jammed up earlier this week.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.50 | 15.00 |
| 13 Miles in just under 1:40 on TM; 4 striders.
15 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 2.00 | 0.00 | 0.00 | 16.00 |
| 14 Miles on a mild morning in Troy, Michigan, where we're biding family. Ran 3 Miles to Troy Athens High School, then 8 Miles on track, progressing from 8:30 pace slog to 7:00 pace for Miles 10 and 11. After running some token bleachers, I took it easy on the 3 Miles back to the in-laws' house, where a delicious breakfast was waiting.
Diana and I are heading over to the Ann Arbor Street Art Fair for the day. Should be fun.
16 Total Miles including 2 Miles walking.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 1:41 in the middle of a scorcher in Troy; ran to Troy Athens High and attempted a couple of 800m repeats before abandoning speed workout plans and focusing on running comfortably in the heat without water.
15 Total Miles including 2 Miles of walking to and from park.
Going to hit some singletrack trails at the Holly Recreation Area near Pontiac later today.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.00 | 0.00 | 0.00 | 0.00 | 29.00 |
| 28 Miles in 3:39:44 on another hot day around 86 degrees in metro Detroit.
From my in-laws house in Troy, I ran north on Dequidre for 7 Miles, turning west on Hamlin and picking up the easternmost point of the Clinton River Trail, the first four miles of which are asphalt, with the remainder a limestone mix; ran on the Trail for 8+ Miles through Rochester Hills and Auburn Hills, before turning south just past Mile 15 on Opdyke, which ends at Woodward, where I continued south for a couple of miles on the grass shoulder (no sidewalk) to Big Beaver; turned back east on Big Beaver around Mile 20 and followed it all the way back to the house in Troy, finishing strong with a 7:15 mile.
Felt pretty comfortable running a 7:51 average pace, with 40 oz. of water and only two gels (couldn't stomach any more in the heat).
29 Total Miles including a one-mile walk to park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Easy Miles in 65:27 on a nice morning around Troy. It took me a while to get loose, and the first half of this run was a slog. I managed the latter half at approximately 7:30/mile and felt much better at the finish than start.
10 Total Miles including one-mile walk with Diana.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: 14.5 Miles in 2:13 on a perfect morning in Saugatuck, Michigan, where Diana and I stayed overnight after a great day at the beach yesterday.
Starting from downtown Saugutuck, I ran to the Blue Star Hwy., which I followed for four miles or so, including a detour through the quaint little town of Douglas, until the bike path ended near the exit to the Interstate. There, I turned around and ran back to Douglas/Saugutuck, detouring through a marina, then heading toward Oval Beach on Lake Michigan. After running up and over a sand dune via 300+ wooden stairs and a nice beach trail through the woods, I ran on the beach along the Lake Michigan coast for a little over a mile to the Saugutuck Harbor Nature Area pier. After briefly stopping to ponder the vast expanse of Lake Michigan, I returned to downtown Saugutuck via the beach, trail, and road.
Great run with a little bit of everything.
PM: 4 Easy Miles around neighborhood to work out some sluggishness.
Total: 19 Miles.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 1.00 | 0.00 | 0.00 | 20.00 |
| 18 Miles in 2:19:27 on a great morning (dare I say coolish?) for running in metro Detroit. North for 7 Miles on Dequidre, then west for 2 Miles on Hamlin, south for 6 Miles on Rochester, and back west on Big Beaver to complete the loop (or square).
20 Total Miles including two-mile walk with Diana and Evan.
Looking forward to the Tigers' game later today.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 1.00 | 13.00 |
| My cousin, Omar, introduced me to the awesome single track MTB trails at Highland Recreation Area near Pontiac, Michigan. I ran Loops A, B, C (approx 12.1 Miles, 1,660' Vert) in 1:45 or so, roughly 9:00/mile, and Omar added Loop D for approx 16 Miles on his bike.
Twisty, rooty rollers, but runnable throughout. Great run and just what I needed.
13 Total Miles including 8 strider in the trailhead parking lot.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 13 Easy Miles in just under 1:48 on a nice morning in Troy; north on Dequidre, west on Square Lake Rd , south on Rochester, then back east on Wattles to Dequidre for the last couple of miles south toward in-laws' neighborhood.
Good volume for this training week in Michigan.
15 Total Miles including 2 Miles walking.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 1.00 | 27.00 |
| 24 Miles in 3:05 on TM; 8 striders.
27 Total Miles including 3 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 4.00 | 0.00 | 18.00 |
| AM: 6 Miles in 40 mins on TM, including 4-Mile tempo at 6:15/mile (LTP) for Miles 3-6.
PM: 10 Miles in 74 mins on TM; Mile 9 at 6:58 and 10 at 6:31.
Total: 18 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 1.00 | 2.00 | 6.00 |
| 5-Mile progressive run in 31:25 on TM; 6:53 - 5:42 pace range.
6 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 1.50 | 17.00 |
| 14 Miles in 1:46 on TM; 12 striders.
17 Total Miles including 2 Miles commuting and on-mile walk at park.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 3.00 | 0.00 | 0.00 | 22.00 |
| 20 Miles in 2:30 on TM set to 1.0 incline; 4 striders.
22 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9.25 Miles in 71 mins on a warm morning in Little Rock; short and tough, hilly route down Lookout, along the River Trail, up Overlook, and through Camack Village back home.
11 Total Miles including walking around downtown and at the park with family.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 32.00 | 0.00 | 0.00 | 0.00 | 32.00 |
| 30 Miles in 4:13 (8:26/mile) in Ouachita National Forest on a hot afternoon around 95 degrees. From Lake Sylvia Ouachita Trail parking area, ran 1.5 Miles up FSR 152, then west on FSR 132 (Lake Winona Scenic Dr.) for 13.5 Miles up to Lake Winona Vista Point, then Forked Mountain Vista Point, turning around for the return trip about a half mile past Forked Mountain Vista Point.
5 Gatorades, 1 Water, 3 S-Caps, and 3 Gels, which were pretty hard to get down in the heat; needed more water and less Gatorade.
32 Total Miles including walk to and from church with Max and Sophia this morning.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 2.00 | 0.00 | 1.00 | 16.00 |
| 12 Miles in 88:25 on TM; Miles 9 and 10 at 6:58/mile and 8 striders during Miles 11 and 12.
16 Miles including 2 Miles commuting and 2-Mile walk with Evan.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
| 14 Miles in 1:44 on TM; Miles 12-14 at 6:58 - 6:49 pace.
18 Total Miles including 2 Miles commuting and 2-Mile walk around the neighborhood.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| 9 Miles in 65 mins on TM; Miles 7-9 at 6:58/mile.
14 Total Miles including 3 Miles walking on TM at 15:00/mile pace, 1 Mile commuting, and a 1-Mile walk at the park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 13 Miles in 1:40 on TM; 4 striders.
16 Total Miles including 2 Miles walking on TM at 2.0 incline and one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| 8 Miles in 58:32 on a humid morning around 80 degrees (at 6:00 am). Warm-up to Scott Field followed by 8X400m repeats, untimed, and comfortably hard.
9 Total Miles including 1 Mile walking.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Gatlinburg, Tennessee.
After 3-Mile hike with family to Laurel Falls, my brother and I crossed the street to the Huskey Gap trailhead and ran the Huskey Gap Trail to the Sugarland Mt. Trail junction at Huskey Gap, continuing in the same direction until 4.5 Mile mark, where we turned around and cruised back down the mountain; roughly 2,000 ft. elevation gain on this 9-Mile run (1:44) through the Smoky Mountains.
12 Total Miles including the Laurel Falls hike.
Wesley
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles in 69 mins in Gatlinburg proper, mostly along Hwy. 321.
Met family at the pool, which felt great, at end of run.
11 Total Miles including 2 Miles walking.
Wesley
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 7 Miles in an hour on a warm and humid morning in Gatlinburg.
9 Total Miles including lots of walking at Dollywood.
Wesley
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| This morning, my family headed to Cades Cove, a beautiful, isolated valley in the Great Smoky Mountains that features an 11-Mile paved loop that is closed to motor traffic on Wednesday mornings.
I ran along with my parents, brother and sister-in-law, my nephews, and my two oldest kids, Max (7) and Sophia (5), all of whom rode their bikes.
Completing the entire 11-Mile loop earned the kids free ice cream cones! I was very proud of their effort!
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Hiked the Grotto Falls Trail (3 Miles) with my Mom and brother this morning. After returning to the trailhead, my brother and I ran a 6-Mile out-and-back in 1:06 along the Baskins Creek, Trillium Gap, and Rainbow Falls Trails.
9 Total Miles in the beautiful Smokys.
Wesley
|
| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| 20.25 in 3:41 with Dave and Cliff in the Ouachita National Forest. Ran two loops of the "corkscrew" along FSRs 135, 132, 75, and 114.
Ran the 10.1 Mile loop in each direction before parting ways with Dave and Cliff, who were heading out for one more loop.
21 Total Miles including short walk at park.
Wesley
|
| Night Sleep Time: 4.50 | Nap Time: 0.00 | Total Sleep Time: 4.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 62:50 in the middle of a hot afternoon. After a family grocery shopping outing, Diana dropped me off at the base of Cantrell hill where I hopped on the River Trail to Overlook, up which I power-hiked, before working my way back home through Camack and the Heights. I ran flat Miles 1-4 comfortably at sub-7:00 before taking it easy through the hills (only because I'm tapering!).
10 Total Miles including two-mile walk with family this morning.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 Miles commuting and walking with my son, Evan.
Wrsley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 77 mins on TM.
12 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| AM: 8 Miles in 62 mins on TM; 4 striders.
PM: 2 Miles walking on TM at 2.0 incline.
Total: 12 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 64 mins on TM.
10 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking around Leadville, Colorado with my Dad, a.k.a. "crew chief" and entire crew for tomorrow's Leadville Trail 100.
Hay's in the barn. Ready to roll.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 5.50 | Total Sleep Time: 5.50 |
| |
| | Race: |
Leadville Trail 100 (100 Miles) 24:49:43, Place overall: 72, Place in age division: 63 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 104.00 | 0.00 | 0.00 | 0.00 | 104.00 |
| It was a beautiful day to run. With my Dad on board to crew me throughout the day(s), I was confident in a race strategy that played to my strengths on the more runnable sections of the course. From the start in downtown Leadville through the Twin Lakes Aid Station at Mile 39.5, we executed the plan, and I came in at 6:24, about 30 minutes off the leaders, as I prepared for the back-to-back 3,000' climbs up to Hope Pass at 12,600'. Of course, I knew going in that my "power-hiking" was more of a slog than a hike, but I was still feeling pretty confident back at Twin Lakes (inbound), Mile 61, in 13:11. My Dad, who was awesome all day, set me up for a strong finish with dry socks, shoes, and two sandwiches.
Then, inexplicably given how well the course was marked, on the way up to Mt. Elbert around Mile 63, I turned the wrong way on the Colorado Trail, added 4 Miles, and lost a lot physcially and even more mentally. With darkness approaching and no headlamp, I was fortunate to fall in with a couple of runners who pulled me in to the next aid station at Mile 75.5. My Dad did everything he could to keep my spirits up, encouraging me to enjoy the latter miles and not ruminate on the added distance/time. Over the course of the final miles, I fought through an upset stomach and chills, learned a lot about basic human kindness from other runners, and pulled myself out of a very dark place to finish in sub-25 hours, earning the big gold buckle.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 5 Miles in 40 mins on TM.
9 Total Miles including 4 Miles commuting over the last couple of days.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 8 Miles in 58 mins on TM.
9 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 69 mins on TM; 4 striders.
10 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 80 mins, approx. 10 Miles, down to State Capitol east via H, Kavanaugh, and Markham; up State Capitol Dome steps (Rocky style), then back west via 7th, 6th, through UAMS campus, crossing back over Markham, and up Ash to hook back up with Kavanaugh, then Evergreen home.
Nice run on a runnably mild day around 89 degrees but overcast.
12 Total Miles including two-mile walk this morning at Two Rivers Park with family.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 27.00 | 0.00 | 0.00 | 0.00 | 27.00 |
| AM: 10-Mile Lookout-River Trail-Overlook loop in 84 mins and change.
PM: 14 Miles in 1:45 on TM; Mile 10 at 6:58, Miles 11 and 12 at 6:31, and 4 striders during Mile 13.
Total: 27 Total Miles including 3 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 3.00 | 0.00 | 14.00 |
| 13 Miles in 93 mins on TM; Miles 11-13 at 6:18, 6:11, and 6:00 pace, respectively.
14 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| 7 Miles in just under 48 mins on TM, followed by some sauna time, and then another 3 easy miles.
13 Total Miles including 2 Miles commuting and one-mile walk at park.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.50 | 18.00 |
| 16 Miles in 2:06 on TM; 4 striders.
18 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 Miles in 1:56:40 on a hot and humid day along Hwy. 171 into Lake Catherine State Park and back to my parents' house.
Pretty good effort with only one 16 oz. bottle of water.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 8 Miles in 59:36 on a hot day in the high 90s. I ran to the Scott Field track and roughed out 8X400m Repeats in 81, 82, 82, 83, 84, 83, 90, and 90.
10 Total Miles including 2 Miles walking with Family.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.50 | 0.00 | 0.00 | 0.50 | 18.00 |
| 16 Miles in 2:04:50 on TM; 4 striders.
18 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 4.00 | 0.00 | 7.00 |
| 6 Miles in 40 mins on TM, including Miles 3-6 at 6:15/mile (LTP).
7 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 40.00 | 0.00 | 0.00 | 2.00 | 42.00 |
| 40 Miles in 5:15 on TM; 16 striders (4 each in Miles 12, 24, 36, and 40).
42 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 7 Miles in 53 mins on TM; 4 striders.
10 Total Miles including 2 Miles commuting and one-mile walk at park on a nice afternoon.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 1:49 on a beautiful day at Pinnacle Mountain State Park, including 2 loops on the Base Trail, a quick climb up the West Summit Trail, an easy descent down the West Summit Trail, and a few loops on the paved King Fisher Trail to stretch things out.
11 Total Miles including one-mile walk.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 3.00 | 0.00 | 0.00 | 15.00 |
| 13 Miles in 95 mins on TM.
15 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 1.00 | 1.00 | 8.00 |
| 6-Mile progressive run in 39 mins on TM; 6:58, 6:49, 6:40, 6:31, 6:11, and 5:49.
8 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.00 | 12.00 |
| 10 Miles in 77:30 on TM; 8 striders.
12 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 13.00 | 0.00 | 0.00 | 16.00 |
| AM: 8 Miles in 55 mins on TM.
PM: 5 Miles in 34 mins on TM.
Total: 16 Total Miles including 3 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
15 Miles in 1:57:22 on a hot afternoon in Little Rock. Picked up H Street near my house over to Hillcrest, turning onto Lee, then Kavanaugh, down to Markham; headed east on Markham past Arkansas School for the Visually Impaired, then cut over to River Trail via Park, Garland, and Gill over the railroad tracks; ran 3+ Miles along River Trail toward Big Dam Bridge, then climbed up Overlook and wound my way through Camack Village and the Heights back to Evergreen, on which I turned west back home.
Tough, hilly run.
16 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 4.00 | 10.00 |
| 8 Miles, including 8X800m Repeats at Scott Field track, on a beautiful, cool morning in Little Rock.
10 Total Miles including 2 Miles walking to and from church with Diana and kids.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| AM: 12 Miles in 92 mins on TM.
PM: 8 Miles in 59:11 on a nice afternoon around 85 degrees with low humidity; ran out west and back east along River Trail from BDB parking lot.
Total: 22 Miles including one-mile commute and one-mile walk with Evan at park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in an hour on TM.
10 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 45 mins on TM.
8 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 Miles walking, including a couple of miles on TM at 2.0 incline.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 17.4 Miles in 2:36 in the Ouachita National Forest on a warm afternoon, 86 degrees, with manageable humidity.
1 Mile along Hwy. 324 from Lake Sylvia to start of Arkansas Traveler 100 course; first 16.4 Miles of AT100 course, which includes a couple thousand feet of climbing and 7.8 Miles of singletrack on the Ouachita Trail, in 2:28. Despite running conservatively and carrying only 20 oz. of water, this was only 6 mins off my 2:22 split in last year's race.
Other than a couple downed trees, the trail is in great shape. Race Directors Stan and Chrissy Ferguson and the entire AT100 committee do a bang-up job every year--and next Saturday will mark the 25th anniversary of one of the oldest and best hundred milers in the country.
19 Total Miles including my commute.
Wesley
|
| Night Sleep Time: 5.50 | Nap Time: 0.00 | Total Sleep Time: 5.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 1.00 | 7.00 |
| 6 Miles, including 8X200m striders at Scott Field track, on a nice morning.
7 Total Miles including one-mile walk at park.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 10 Miles in 80 mins on TM, followed by 3 Miles walking on TM at 2.0 incline.
15 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 63 mins on TM; 4 striders.
10 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 6 Miles in 48 mins on TM.
8 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Race: |
Arkansas Traveler 100 (100 Miles) 15:36:33, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 100.00 | 0.00 | 0.00 | 0.00 | 100.00 |
| 25th annual Arkansas Traveller 100, which was the 9th 100-miler when it was first run back in 1991. This is a race with a rich history in the ultra community, and after finishing second in 2013 and first in 2014, I was back for my third year in a row with my sights on a course record.
On a perfect, early autumn day in the Ouachita National Forest, I repeated as winner and set a new course record by 53 seconds.
15:36:33.
I ran alone in the lead through Mile 35, where I was passed by Hal Koerner. I continued running alone, in second, through Mile 69, where I chased down Hal to reclaim the lead that I never relinquished. After making up 16 minutes on Hal along the rolling Forest Service Road hills between the turnaround at Mile 58 and the Powerline Aid Station at Mile 68, I pounced on the opportunity to surge ahead.
With a renewed confidence, I knew I still had an outside chance at the CR. I pushed through the Lake Winona Aid Station at Mile 84, having expanded my lead on the field, and I grabbed my headlamp for the final push in the dark. Digging deep, I gave everything that I had and hoped for the best.
"Stay present, stay focused, and do my best."
I flew down the hill from Mile 97.5, with only 19 minutes left, and accelerated into sub-7:00 pace for the final mile on the paved Hwy. 324.
It was a thrilling achievement after multiple years of high mileage and hard training. I was so fortunate to have my wife, Diana, with me all day. She probably never thought she'd become an expert crew chief when she married me, but without her, this day would not have been possible.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles on TM; 5 Miles walking at 2.0 incline and 3 Miles at 8:00 pace.
10 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 4 Miles in 30 mins on TM.
8 Total Miles, including 4 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| 9 Miles in 69 mins on TM.
12 Total Miles including 3 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 0.00 | 0.00 | 10.00 |
| 7 Miles in 47 mins on TM; Miles 1-5 at 6:49/mile and 6-7 at 6:27/mile.
10 Total Miles including 3 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 55 mins on TM.
8 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 1.00 | 0.00 | 7.00 |
| 6 Miles in 39:30 on TM.
7 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 10 Miles in 72 mins on TM.
13 Miles including 3 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 1.00 | 5.00 |
| With meetings all morning and afternoon travel plans, I found only half an hour to run on the TM; 3 Miles in 18 mins (6:11, 6:00, and 5:49).
5 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| 8 Miles in 57:20 on TM set to 1.0 incline.
11 Total Miles including 3 Miles walking around National Mall in D.C.
Wesley
|
| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.50 | 9.00 |
| 7 Miles in 55 mins on TM; 4 striders.
9 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| 9 Miles in 67 mins on TM; 4 striders.
12 Total Miles including 2 Miles commuting and one-mile walk at park.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 12 Miles in 88 mins on TM.
13 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.50 | 11.00 |
| 9 Miles in 65:35 on TM; 4 striders.
11 Total Miles including one-mile commute and one-mile walk at park.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 1.00 | 15.00 |
| 14 Miles in 1:47 on TM; 8 striders.
15 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| 10 Miles in 69 mins on TM.
12 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 2.00 | 3.00 | 0.00 | 7.00 |
| 5 Miles in 31:50 on TM; Miles 3-5 at 6:15/mile (LTP).
7 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles fastish along the River Trail in a rejuvenating rain shower. This was my first outside run since the Arkansas Traveller 100 over three weeks ago.
8 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 3.00 | 0.00 | 16.00 |
| AM: 5 Miles in 32 mins on TM set to 1.0 incline; 2 Miles at 6:40, 2 Miles at 6:18, and 1 Mile at 6:11.
PM: 8 Miles in 62 mins on TM.
Total: 16 Miles including 3 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 6 Miles at park behind my house on a nice afternoon.
7 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 1.00 | 5.00 |
| 3 Miles in 17:56 on TM. This is the kind of workout I don't love, though I certainly feel fortunate to be able to do it when time gets tight based on personal and professional priorities.
5 Total Miles including 2 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 3 Miles in 20 mins on TM.
5 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 5.00 | 0.00 | 0.00 | 20.00 |
| AM: 8 Miles in 57 mins on TM.
PM: 11 Miles in 84 mins on TM.
Total: 20 Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.50 | 10.00 | 0.00 | 0.50 | 30.00 |
| AM: 10 Miles in 69 mins on TM.
PM: 16 Miles in 2:07 on TM; 4 striders.
Total: 30 Miles including 3 Miles commuting and one-mile walk at park.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | 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 a nice morning around 60 degrees along Hwy. 171 near my parents' house.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| 15.5 Miles in approximately 2 hours.
From my office in downtown Little Rock, I picked up the River Trail South to Big Dam Bridge, where I crossed over into North Little Rock and onto the River Trail North, looping through Burns Park Soccer Complex to add a mile, before jumping back on the River Trail toward downtown, where I crossed over the Broadway Bridge back to Little Rock.
17 Miles including one-mile commute and half-mile walk at park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 7.00 | 0.00 | 0.00 | 8.00 |
| 7 Miles in 46:34 (6:39) on a nice afternoon along the River Trail, out-and-back starting east from Two Rivers Bridge parking lot.
8 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.50 | 10.00 |
| 9 Miles in 67 mins on TM.
10 Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 4.00 | 0.00 | 0.00 | 11.00 |
| 10 Miles in 72 mins on TM.
11 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 4.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 90 mins on TM.
14 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 Miles along Hwy.171 out-and-back starting east to Rockport Bridge. Nice morning.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| 8 Miles in 54 mins on TM;
10 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 15 Miles in 2 hours on TM.
16 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles in 90 mins on TM.
14 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 3.00 | 0.00 | 9.00 |
| 8 Miles in 53 mins on TM; Miles 6-8 at 6:18/mile.
9 Total Mikes including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 0.00 | 0.00 | 0.50 | 23.00 |
| AM: 15 Miles in 2 hrs on TM.
PM: 6 Miles in 45:45 on TM; 4 striders.
Total: 23 Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| 9 Miles in a cold morning in Little Rock; 8X200m striders at Scott Field.
10 Total Miles including one-Mile walk at park.
Wesley
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| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| 12 Miles on TM.
14 Total Miles.
Wesley
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| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.50 | 14.00 |
| 12 Miles on TM; 4 striders.
14 Total Miles.
Wesley
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| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
| 11 Miles on a cold morning in Troy, Michigan; 4X400m Striders at Troy Athens High School to loosen up legs.
13 Total Miles including 2 Miles commuting/walking.
Wesley
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 11 Miles in 84 mins on TM.
13 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 4.00 | 1.00 | 6.00 |
| 5 Miles in 31 mins (LTP) on TM.
6 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 4.00 | 0.00 | 0.00 | 6.00 |
| 4 Miles in 27 mins on TM.
6 Total Miles including 2 Miles walking/commuting.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 18 Miles in 2:19.
19 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
| 19 Miles in 2:26 on TM; 4 striders.
21 Total Miles including 2 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 9.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 78 mins on a beautiful afternoon in Arkansas.
Averaged 7:05/mile on my favorite hilly loop through Hillcrest, along River Trail to BDB, and up Overlook through Camack Village back home.
12 Total Miles including one-mile walk at park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 1.00 | 20.00 |
| AM: 13 Miles in 98:35 on TM; 4 striders.
PM: 6 Miles in 45:45 on TM; 4 striders.
Total: 20 Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 6.00 | 0.00 | 1.00 | 12.00 |
| 10 Miles in 69 mins on TM; Miles 7-9 at 6:31 and Mile 10 at 6:00.
12 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
| 17 Miles in 2:10 on TM; 4 striders.
21 Total Miles including 4 Miles commuting over the past couple of days.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 7.00 | 0.00 | 0.00 | 16.00 |
| Noon: 10 Miles in 72:30 on TM.
PM: 5 Miles in 34 mins on TM; Miles 4 and 5 at 6:27/mile.
Total: 16 Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk at park on a nice, breezy afternoon.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 11.5 Miles in 86 mins and change on an inseasonably warm and humid day in the high 60s with strong winds and a light rain. Ran from Arkansas Arts Center, where Diana's pottery studio is housed, through downtown, picking up River Trail to BDB, then up Overlook and through Camack Village back home.
12 Total Miles.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.50 | 13.00 |
| 11 Miles in 84 mins on TM; 4 striders.
13 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 0.00 | 0.00 | 0.50 | 21.00 |
| 19 Miles in 2:30 on TM; 4 striders.
21 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 14 Miles in 1:47 on TM.
16 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.00 | 0.00 | 7.00 |
| 5-Mile tempo at LTP (6:11/Mike) on TM.
7 Total Miles including 2 Miles commuting.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.50 | 0.00 | 0.00 | 0.50 | 23.00 |
| 22 Miles in 2:54:50 on TM; 4 striders.
23 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk with Evan around neighborhood on a nice, crisp morning.
Wesley
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 12.00 | 0.00 | 0.00 | 12.00 |
| 12 Miles in 81:30 (6:48/mile) on a cold and overcast morning along Hwy. 171 out-and-back from my parents' house outside of Malvern.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 29.50 | 0.00 | 0.00 | 0.50 | 30.00 |
| AM: 15 Miles in 1:54 on TM; 4 striders.
PM: 12 Miles in 96 mins on TM.
Total: 30 Miles including 2 Miles commuting and one-mile walk with Charley at park.
Wesley
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 1.00 | 0.00 | 1.00 | 25.00 |
| AM: 14 Miles in 1:47:20 on TM; 4X90sec Repeats.
PM: 9 Miles in 71 mins on TM; Mile 9 at 6:58.
Total: 25 Total Miles including 2 miles commuting.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| 16 Miles in 2:04 on TM.
19 Total Miles including 3 Miles commuting/walking.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 11 Miles in 1:23:24 on a ridiculous Christmas Eve, with sunshine, clear skies, and the temp cracking 70!
After buying supplies for a "Date/Movie Night Basket" for my parents at Target, I navigated my way home through a few miles of traffic before picking up the River Trail at Two Bridges around Mile 5. After tackling Overlook, I cruised home through Camack Village and the Heights.
12 Total Miles including one-mile walk at park.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2-Mile walk around neighborhood on a nice Christmas morning.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 9 Miles with my brother, Luke, from Lake Catherine State Park back to my parents' house after a two-mile hike with the entire family to the Lake Catherine Falls.
11 Total Miles.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | 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 a cloudy, rainy day along Hwy. 171 out and back from my parents' house to Rockport Bridge.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.50 | 16.00 |
| 15 Miles in 1:55 on TM; 4 striders.
16 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 6.00 | 3.00 | 0.50 | 11.00 |
| 10 Miles in 65:10 on TM, wearing compression tights with no shorts over them; Miles 1-6 at 6:40, 7-9 at 6:18, and 4 fast striders during Mile 10.
11 Total Miles including one-mile commute.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 9.5 Miles on a cold day back to my parents' house after playing tag with kids and nephew at Entergy Park near Lake Catherine.
10 Total Miles.
Wesley
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 Miles with Luke on trails at Lake Catherine State Park. Good day, great year, perfect run.
4,501 for 2015.
Wesley
|
| Night Sleep Time: 6.00 | Nap Time: 0.00 | Total Sleep Time: 6.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3522.50 | 670.50 | 185.75 | 122.25 | 4501.00 |
|
| Night Sleep Time: 2009.00 | Nap Time: 5.50 | Total Sleep Time: 2014.50 | |
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