| 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 | | 319.50 | 5.00 | 14.00 | 6.00 | 344.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles in the AM around the nighborhood
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| 12.5 easy miles on pleasantvile route.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 miles felt very good after my hills workout yesterday on Pleasantville rout.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| feeling really good this week trying not to push the pace, but I think I did a little tonight but felt comfortable. Tomorrow must be really easy.
| | 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 easy miles with daisey felt very good at [leasantville route.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles on hilly pleasantvile rout weather around 70
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 15 miles at 8:00 minuts pace weather is around 45 windy felt good. trying to not push the pace any faster than 8:00 on easy days.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| 12 miles tempo
4 miles at sub 8:00
6 at sum 7:00
2 miles with my son Amir kool down.felling very good pace is getting more and more comfortable.
| | Comments(2) |
| | 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 5 easy and fun miles with my wife
PM: 12 easy around the nighborhood weather is great feeling very strong lately.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| long:
very easy from 0-13
sub 8:00 from 14-19
very easy from 20-21
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 2.00 | 0.00 | 16.00 |
| easy 14 and the last 2 were 10k pacew. 61 degrees and windy
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 2.00 | 0.00 | 0.00 | 17.00 |
| solid day I had 2 workouts both felt easy
AM: 13 miles at easy pace
pm: 4 miles 2 at marathon pace 1 easy and the last one wth my daughter.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 6.00 | 16.00 |
| AM:
3 miles worme up for evinging intervals workout
pm:
13 miles.
4 worme up
6 intervals ( 6:50, 6:44, 6:36, 6:34, 6:22, 6:17)
800 m for cooling down in between
.5 mile kool down
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| A.M. 12 easy
P.M. 4 easy
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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 |
| AM:
13 miles long run with my wife Beth. she eased into her 1/2 marathon pace by mile 10 and went all out for the last 1/4 mile to finish (left me behind but I'm not complaining). Fun and a good work out for a chilly and windy Saturday morning.
PM:
.5 easy mile with my 4 years old son
3.5 at marathon pace
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| long 16 miles @ mp+30 sec felt very good my kind of weather 41 wind at 6 mph.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| one mile with my son on his bike. it was fun
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM: 14 miles @ 8:10 pace
PM: 4 miles with the lovely wife. life is good
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 easy on a windy rainy 42 deg.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| life the weather and my body all decided there is no running for today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 6.00 | 0.00 | 18.00 |
| the rest and the nice weather made today's workout a lot of fun
12 miles at with my miles in pleasantville hilly route. She did realy good on such a hard route
6 miles @ 7:00 pace felt realy good until mile 18 but i finished
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 easy miles were scheuled for 16 bu ran out of time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| long
22 miles at lake tarils lake route. Easy the first 13 miles. Picked up the pace 10 sec slower than mrathon pac for the next 7 miles. the last 2 were very easy.Now the coach and some college basketball on tv.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM:
Strenght training with Beth. Focused on hip hamstring and back workouts.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 319.50 | 5.00 | 14.00 | 6.00 | 344.50 |
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