| 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 | | 177.85 | 48.20 | 4.00 | 1.00 | 231.05 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 1.00 | 3.00 | 0.00 | 16.00 |
| AM:
8 miles tempo
3 miles easy for worm up/ 1 miles marathon pace/3 miles at 7:20 pace/ 1 miles cool down. The wind was a little more than I would like but it brought the southern wormth.
PM:
8 miles easy
much cooler tonight soo good it was hard not to push the pace.
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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:
easy 4 miles with Beth
PM or really late:
12 easy miles solo
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy fun miles wtih beth and the kids on their bikes. My body told me to take it easy today. I was too tired to even just walk around all day.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| 1 easy miles with my son Amir
10 miles at marathon pace solo
1 easy mile
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| listening to the body is really hard to do. but I did it. I took a long nap and then went to my son's soccer game. 1.5 easy mailes that was it.
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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 |
| 22 mailes in 3:09:14 . I think I finaly recovered from the last 2 weeks hard work outs.
| | 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 easy miles. I felt good enough at the end of this run so I did 5 Xhills repeats. I did not measure the hill so I have no idea the time or the distance so I just ran it up and down 5 times.
I was worried about being drained after the 22 miles the day before but I felt really good on this run. it could be all the pasta Beth cooked and I eat about few pounts of it. I cant belive its 17 days before the big 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 |
| 12 easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| 4 easy
4 marathon pace
4 easy
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| easy 12
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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. legs felt fresh but not bouncy yet maybe the end of the week.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 3 miles easy with my son Amir on his bike. It was a lot of fun he never stop talking and asking questions about everything. Love it he is into running and biking.
4 miles at marathon pace felt scary easy.
3 miles easy.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| 10 miles with daisy and that's enough said. Those easy miles were not really easy they were daisy hot pace (7:40 or 50) and the marathon pace was around low 7:00. No more daisy runs during taper.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 1.00 | 0.00 | 10.00 |
| 6 miles 7:50. Mile 7 was @ 7:00 how funny 7@7 thanks to Beth and the kids on their bikes came to save me so we ran the last 3 miles at easy pace to cool down. nooo daisy :)
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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 pm
| | Comments(2) |
| | 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 first 3 with Amir 1 mile on his bike, 1 mile running, 1 mile on his roller skate or somthing.
last 7 solo at 8:00
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| 4 miles easy
4 X400
1 mile easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.35 | 0.00 | 0.00 | 0.00 | 4.35 |
| 1.35 fun run with Amir and the nighbirs doughter
3 miles solo
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| this run is on the wrong day it was friday not wed just for my future record.
1 miles had to stop to say by to Layla before she got on the bus. 3 miles a little faster than easy. getting in the car hiting to Illinois before the expo closes
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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| | Race: |
Christie Illinois Marathon (26.2 Miles) 03:24:01, Place overall: 158, Place in age division: 24 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| This was a PR run at a race was canceled 20 minutes after I crossed the finish line. that tells you how fun the course was on this windy wet fest. more detailes after the hot tub and I would like to feel dry for a while after that.
at the start line
wet and soggy at finish line
| | Comments(12) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 easy miles on a flat route to just check for any body parts damdges. non so far. I gained 5 pounts from all the reduced miles and the extra calories. I'm getting my act together starting tonight :) maybe.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| fun run jogg walk with Beth the kids and Daisy. We ran the first half a mile before my son saw the swings at the park so we stoped for a while for him to play. We finished the rest the same way run jogg walk it was a lot of fun. All body parts are still injury free. I'm really happy with that. I still feel drained any effort seems to be alot.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy with all of the family
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 177.85 | 48.20 | 4.00 | 1.00 | 231.05 |
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