| 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 | | 277.00 | 28.10 | 8.00 | 7.50 | 320.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| a fantastic 37 deg with little or no wind 12 miles 5 with lady, 4 with Oakley, and the last 3 hard solo.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| another late run Beth had to stay late at work so I had buss preschool pickup and diner's duties of the evening. started after 8pm finished around 10 pm but I got them in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| and another one 12 miles first 4 with Oakley for worm up the last 8 just me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 with daisy so is hard to call them easy around 8:00 pace it was suppose to be really easy but when daisy show up you better run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| nothing exciting just 12 miles with the last 3 hard to make in time for Layla's soccer game.
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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 |
| 15 long last 3 tried to push the pace. Noooo running tomorrow.
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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 easy miles.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| and a nother 10 miler
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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 easy miles.
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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 the pm.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| extra easy 4 miles trying to rest my legs for tomorrow lucky 13.1 half marathon. of course I have to work all night and be up early for maybe a worm up jog before the race wish me luck and hope that I don't fall to sleep.
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| | Race: |
Lucky 13.1 (13.1 Miles) 01:38:50, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 13.10 | 0.00 | 0.00 | 13.60 |
| I'm really happy with this run. I was shooting for something in between 95-97 minutes for this race but I got 98. The race was organized by the high school track and field so the course was their training route (wink wink hilly route) from mile 1 until 3 we were climbing and then a short down hill to start another climb all of this we were going east and the wind was on our left side so it wasn't a big factor yet, but after .5 mile climb we turned left or north and this is when every thing went crazy we ran a 3.5 miles up hill into the north head wind. I passed 4 very fast runners but they were just fed up with wind and the climbing . Thanks god its down hill from mile 7.5-9.5 so I tried to recover on this section. whoever designed this course is a mean coach. He made sure as soon as we turned right from the down hill you see the 10 miles marker but you climb from that flag all the way to mile 12.5. the rest is through the school parking lot going through the track once which I tend to hate the lap I prefer home stretch. I'm really happy with 98 minutes result. I did not taper so I ran on tired legs(intentionally) adding all the hills and wind this was a good workout for next month's marathon. no running sunday, but back on the road monday.
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 3.50 | 12.00 |
| The last 3 month I have been building a running base with a lot of easy and consistent running. the goal is to build endurance and stay injury free. I was worried about loosing a lot of speed by not doing any speed workouts during this period, but last Saturday showed me with 1:38:50 that I did not lose any speed specially if I consider the hills and the wind. I'm 1 minute short from repeating my pr.
from now and until the marathon in 5 weeks I plan on dialing the speed workouts twice a week with (caution), so today I ran
8 miles (easy for worm up)
3.5 miles (7 X 400 hill with down hill jog for recovery) :-
1:17 1:17 1:14 1:19 1:17 1:18 1:12 (I would add 5 sec these 400 were short maybe .21 instat of .25 according to mapmy run).
the kids cheered me up on their bikes on my way up hill each time.
half a mile for recovery and drinking while running (I need to practice that I struggled last sat)
| | 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 miles with daisey, so easy is not a really accurate any time Diasey is pacing its a hot pace. Lets' calle it a 12 miles Daisey's pace. I felt really good after yesterdays' hills repeats.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| Work the cold and the rain forced this run to the treadmill. 35 deg with wintry mix (freezing cold rain) I had to bite the bullet and drive to the Gym.( Daisy is not happy with me)
Tempo run
6.5 miles @ 9 min average pace
4 miles @ 7:24 exact pace thanx to treadmill.
1.5 @ 9 average pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles with Oakley and Daisey and the last 4 miles with Beth.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| me and Daisey rocked this run:
1 easy mile worm up
10 miles in 1:13:57 mints
1 easy mile cool down
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| long 20 miles. No running for the dogs its a 70 hot deg over here so they just did this:
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| 4 @ easy to worm up
4 @ 7:22 pace = 29:28:00
4 @ easy t cool down.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 8 miles with daisy the last 4 solo
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| Daisey paced this run details later :)
| | 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 daisy's pace (a littl faster than easy) she lead the whole run.
| | Comments(4) |
| | 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. Weather wasn't bad. Gave Daisy a rest today.
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| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| late long 20 miles
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 4.00 | 12.00 |
| late afternoon best 4 miles run of the year with Beth and the dogs Daisy and Oakley at the lake trail.
took a needed nap before my 8X800 with 800 recovery in between workout. total of 8 miles with worm up and cool down.
3:27, 3:26, 3:02, 3:17, 3:25, 3:00 (it might be short), 3:17, 3:11
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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 |
| AM:
4 easy miles with Beth. We decided to go the wanabago lake route. Had a lot of fun looking at all the nice big lake houses and boats.
PM:
12 easy miles. Thanks to Beth she drove with water and found me during my last 4 miles which gave me a second wave of energy to pick up the pace. I'm going to miss all the runing suport when her spring break is over next week.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 277.00 | 28.10 | 8.00 | 7.50 | 320.60 |
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