| 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: |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 286.00 | 0.00 | 0.00 | 0.00 | 286.00 |
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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 |
| 1.5 miles biking and pacing layla and her friend.
11 easy miles.@22 deg windshield at 12 deg.
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles running pluse 2 miles on the bike with speedy Daisey.
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 3 miles biking in a snowy cold weather but a lot of fun with speedy daisy. changed my wet clothe and parked my bike to put on the requied gear for a 11 easy miles in a crisp cold snowy night 14 deg feels like 1 deg zip code 64034.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 3Biking miles (way into biking now) not in the snow (Rhett) :-).
11 miles easy I don't know if its fitness from the miles or the biking but I'm running with a bounce lately 8:50 AP on this one felt extra east. 24 deg windshield at 14 .
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| late start for this one I had to go to Layla's soccer game (not a good result) but I fought trafic back to:-
3 biking
11 runing
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| no biking nore daisey. My niece showed up with her running shoes for the weekend so we went off for a 5k run in 29 mints she paced the whole run.
the rest is just me all by my self. I wish I was a good singer.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Decided to tackle all the hills on my biking route ouch what a bad idea. 3 not easy biking miles then the best relaxing 4 miles with my dog Oakley but of course we had to mix things up 7 miles with Daisey. Enogh said is Daisey hot pace all through. 11 miles total around I really don't know but a lot of fun. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 3 biking miles with my in law's dog Lady.
3 miles running with the wife.
8 miles with speedy Daisey. I love when there are more feet pounding the ground with my
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| easy 9 last 2 hard. 26 deg windshield at 18
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 easy in a 21 deg windshields at 12
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 3 biking miles with daisey. We were attacked by a little white dog I mean really little got scared and jumped I had a little tumble with the bike, but the owner was very appolojetic about the whole thing.
Bought Daisey home after the and took off for 11 easy miles. the first 3 miles were not fun I think the rice and checken that I had 3 hours prior wasn't a good idea, but Beth and the kids driving found me around mile 6 or 7 and that helped a lot.
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 just before a valentine date with the wife. I had to push the pace on the last 4 miles cuz I was running out time.
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 3 inches of dry snow on the ground during these 12 miles run. I really liked the feeling of running on the snow.
| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Nothing was easy about this run. My stomach did not want to do this run but some how we got to mile 9 something and then the phone went off for me to be in for work. Honestly I was glad to get a pause. I finished the rest on the treadmill after work.
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| The first pic is before a 12 miles in a windy 13 deg. I made a point not to go near any gas stations on this run :-) The wind and my fingers were killing me during the first few miles, but after that the wind died and I wormed up thanks to 4 layers of clothing that I had on. After my few miles on the treadmill last night I would rather freeze than doing that again for 12 miles. You guys are really mentally tough runners to do the TM that often.
This is after 12 miles in a windy 13 deg. My dogs were parking at me when I came in the front door. I don't think I looked that scary did I ? :-) loved this run.
| Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Mask on and out of the door for a 12 miles in a 12 deg windshields at 3 deg.
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| no mask on this run the temp went up to 37 with light rain felt like 30 with the windshield.
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| first 13 miles with daisy. last 2 solo.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles easy I had to push the pace the last 5 miles when I realized I was short in time for work.
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 41 degress, ran 6 miles alone, 6 miles with Daisy
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| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 miles fun run. 21 mph wind 25 deg felt like 10 with windshield.
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| first 8 miles with Oakley. last 4 miles with daisy. It was really cold 12 deg with windshields around 3 deg.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles before picking up my son from pre school wife if out of town. came back to run the last 4 miles
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| long 15 in a snowy chilly Saturday.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 286.00 | 0.00 | 0.00 | 0.00 | 286.00 |
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