Wesley

Goal for 2026: Run a Boston-qualifying marathon Target Race: Ameris Bank Jacksonville Marathon, December 2026 Why: To continue to show by action to my family (particularly my kids) that doing hard things is awesome Will document here to learn from the experience of others "Do or do not; there is no try" 😤

@MelindaHoward4 @TamauPogi Glad to hear it!

@WesleyVPAC @TamauPogi He’s doing well 😃 Making progress every day!

Easy 10 (outdoor treadmill on Zwift, HR 131) Took the pace down a touch since it was midday here in FL Watched a fantastic finish to Milano Sanremo throughout; incredible! Huge congrats to ⁦@TamauPogi⁩ 👏 Pretty exciting brick that got placed today; more to come! 🧱

@MelindaHoward4 @TamauPogi Thanks Melinda! Hope your weekend is going well 👍 How's your hubby doing?

@WesleyVPAC @TamauPogi Awesome weekend workout, Wesley!!!

@Milano_Sanremo @CA_Ita What a good sport @tompidcock is 🤝 He rode a brilliant race, came up a few centimeters short, and still has a smile on his face A joy and privilege to watch Thanks for the fantastic show Tom! I believe you can come back and conquer this race, amongst many others 👍

📏 4 Centimeters. That's all that separated Tom Pidcock from a Primavera win. Follow #MilanoSanremo @CA_Ita on Rai (🇮🇹) and on Eurosport (🌐)

@Dad__Miles @Milano_Sanremo Exactly! He flew up the right side past the entire peloton and lit up an attack when he got to the front 🤯 Turbo speed like Bo Jackson in the old school 90s NES game 😂

@WesleyVPAC @Milano_Sanremo Watching him catch up like a video game 😂

Easy 6 + sauna (treadmill pace, 8:00; HR avg, 121) So grateful that I get to do this, and that it’s rubbing off on my kids 👍 If I never make it to Boston, that alone will make all of this training worth it! Laying bricks; forever 🧱🧱🧱

@UltraRunner26 No shame Danny! Congrats on the finish 💪 Most humans are not doing the things you’re doing Tomorrows a new day; this doesn’t define you

100 Mile Race Complete. Wish I had better news about my performance. Sadly, anything that could have gone wrong did. The temps wiped me out, and I never recovered from it. I found myself unable to pee for about 8 hours and had to walk the last 25 miles. I’ll be out for a while.😮‍💨

@Dad__Miles @Milano_Sanremo Dude!! I was running on the treadmill while this was happening and I had to hop off for a minute just to stare and watch at that finish 😲 What a race! And after he crashed too!!

@WesleyVPAC @Milano_Sanremo Insane finish

@HankFrank I agree 👍 I used to use my Garmin HRM pro over the past several years of Ironman 70.3 training, but with my recent switch to a running focus I’ve been using a Polar Verity arm strap that (in my testing at least) is very comparable in its readings. And I prefer it now actually

Yeah heart rate is a great guide if you have accurate data. But a lot of newer runners either don’t track HR or are relying on wrist sensors that aren’t always reliable. That’s why I like the pace rule as a simple starting point. If you don’t have a chest strap, marathon pace plus 90 seconds gives you a solid floor without needing any extra gear. But if you do have good HR data, zone 2 by heart rate and feel trumps everything.

A general rule I like for easy pace: Goal marathon pace PLUS at least 90 seconds per mile. Sub 3 hour marathon (~6:50/mi pace)? Easy runs at 8:20/mi or slower. Sub 3:30 marathon (~8:00/mi pace)? Easy runs at 9:30/mi or slower. Sub 4 hour marathon (~9:09/mi pace)? Easy runs at 10:40/mi or slower. If your easy days feel hard you’re going too fast. Slow down and let the aerobic base build. This will vary depending on your fitness level and where you are in your running career. But as a general starting point, this is a solid floor.

@JhcescoJ Thanks James! 👍

@WesleyVPAC 💯💪👍👏

@MelindaHoward4 Great news!

We’re packing up because MFH is going home!!!🥰🎉🥰🎉🥰🎉

@MelindaHoward4 Thanks Melinda! You do the same!

@WesleyVPAC Great Friday morning run, Wesley!!! Have a wonderful weekend ☺️

@mullallyl Awesome work! 💪

Back at it 🏃‍♀️ Nice spring day🪻 Hard work but felt good 😎

@HankFrank Numbers are looking great man! You're on track for a great result 👍

One month out.

@Dad__Miles Yeah man! Will you be tuning in to see @Milano_Sanremo tomorrow? Should be an awesome race!

@WesleyVPAC Keeping it stacked!

@MelindaHoward4 Thanks Melinda! I hope your husband continues to improve!

@WesleyVPAC Wonderful dark o’clock run, Wesley!!!

Easy 7 + resistance training (HR: 129) An ideal performance on race day doesn’t magically appear It’s forged in the dark, while everyone sleeps, and no one is cheering for you No amount of likes or kudos online will do the work for you; so get after it Here’s to another 🧱

@nextgenh2o Absolutely 💯

@WesleyVPAC Nothing beats those quiet morning miles. The work done in silence speaks loudest on race day.

@UltraRunner26 Good luck Danny! "Strength and Honor" 💪

Tomorrow I finally find out if all the training paid off. My goal for this 100-miler is to finish in around 15–17 hours. Thank you all for your support and encouragement during this training block - it really means a lot. I hope to share good news with you all on Saturday. 🤝

@Danhybridfit Exactly right 💯 The most important work is the one that is seen by no one but yourself Consistency is a superpower

@WesleyVPAC Do the work in silence Reap the rewards in race day Do it for you to be better than yesterday