| Location: Kansas city,Mo,United States Member Since: Sep 10, 2013 Gender: Male Goal Type: Other Running Accomplishments: Kansas city marathon 10/19/2019 3:29:XX
Indianapolis Monumental Marathon 11/5/2017 3:21:10
Christie Clinic Illinois Aprin 25 2015 3:23:59
The twin cities marathon 3:28:xxx Oct 5 2014
IMT Marathon Des Moines Iowa 3:25:23 October 20 2013
nebraska national gard mrathon 3:26:27
Prairie Fire Witchita Kansas Marathon 3:43 October 14 2012
Salt Lake City Utah Marathon 3:45 April 2013
SD Rock and rolle Marathon 3:52 June 201
Up coming races:
Short-Term Running Goals: 2020 wish list:
Do not get injured. No hero business listen listen and stop if it hurts
Never more than 3 days off running. Enough with the excuses
Run and finish at least one marathon in 20120. If not Jogg one
Watch what I put in my body. I'm not 40 anymore Long-Term Running Goals: 50 marathons in 50 states. Help my kids fall in love with running. Personal: Married with two children. 9 years old boy and a 11 years girl. I was born and raised in Sudan Africa. Moved to the us at the age 19 to go to school where I met my lovely wife. Favorite Blogs: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 227.99 | 0.00 | 12.00 | 6.00 | 245.99 |
|
| GTS 13 Gray Miles: 123.16 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| easy 20 miles on the treatmill. Icy roads and 6 degree temp.
| |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Back on the treadmill today for 11 easy miles. Still snowing outside we should get about 10 inches of snow by tonight. planing to run 80 miles this week. I hope not to lose my mind this week running all of these miles on the treatmill.
| |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.66 | 0.00 | 0.00 | 0.00 | 14.66 |
| afternoon workout: 4.66 miles around the nighbor hood 23 temp no wind sunny.
night workout: 10 easy miles.
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Afternoon: 11 easy miles around the neighborhood.
Night: 5 easy on the treadmill.
its hard to run allot of miles out side because most of us now days don't have the time to shovel our driveways so I have to fight all the drivers who are texting and goggling for dinner.
enough winning im glad im back full time treaning for lincoln marathon on may.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| Afternoon: 12 miles tempo
4 easy miles then 6 very hard on a hilly rout (lake wanabago rout) finishing with 2 easy miles. This was a hard worout for me. Lack of sleep last is to blame I think.
Night: Rest rest rest
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy miles in the books just int time for a romantic valentines' dinner. life is good more side walks are cleared today
no night workout tonight........
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| lets call this a semi easy 13 miles.
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| The body wanted to run today but today was a crazy day. Good thing tomorrow was a scheduled day off, but its going to be a long run day every body is happy.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles long run. 45 and suny most of the run. felt very good.
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Today was a runer's weather in MO. 41 degrees at 5:30 am so I went out for a 10 miler
PM weather was almost 60 really guss what I did.. runnnn
AM: 10 easy miles at 41 degs
PM: 6 easy miles at 57 degs
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Afternoon: 12 miles easy on country road route allot of mud and water.
Night: 6 miles easy around the neighborhood
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 6.00 | 17.00 |
| AM: Interval
4 miles easy outside for worming up.
on the treadmill 6 miles X 1600 with 800 in between at an easy pace for recovery
splits (6:50, 6:40, 6:40, 6:40, 6:40, 6:40).
I felt much better than the last time I did this workout even though I added an extra interval.
short cool down (1/2 mile) saving some enegy for a PM workout if life would allow one.
PM: 4 easy miles with my dog Daisey
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Noon: 10 windy miles.
Evening: 4.5 with my dog daisey. she is in charge of my evening runs now.
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.83 | 0.00 | 0.00 | 0.00 | 14.83 |
| Noon: eassy 11.5 nice weather 55 and suny.
Evening:3.33 with daisey just to cross the 100 miles mark for this week and whe weather is perfect too.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM: 11 easy miles. I took the morning off after a 100+ miles week.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| snowy windy 10 miles
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 6.00 | 0.00 | 14.00 |
| Tempo run: total of 14 miles
4 easy miles to wormup
6 miles @ 7:10, 7:14, 7:00, 7:00, 7:00, 7:10
4 easy miles to cool down
10 degrees with 13 mph wind. Last week miles really made this workout feel much easier than 2 weeks a go
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Afternoon: 10 easy miles felt ok after last nights tempo run.
night:? will see
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 227.99 | 0.00 | 12.00 | 6.00 | 245.99 |
|
| GTS 13 Gray Miles: 123.16 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|