| 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 | | 113.00 | 7.50 | 6.00 | 1.50 | 128.00 |
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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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| 2 easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 10 miles workout
2 miles easy
3x .25 hill repeat with a jog for cooloing down with daisy but she quit on the second hill.
6.5 easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 10 miles workout
5 easy
3 tempo
2 easy
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.00 | 10.00 |
| 5 easy
5 mp
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 10 miles workout
6 easy
3 tempo 7,6:30,7:30
1 easy
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
| | 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 fun miles with kids and Beth
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles fun with the kids
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tough 10 miles run on the hilly Branson Missouri. I'm here with the extended family for a week. fun time with everyone. We fishing swimming playing card and hopefully get some miles in.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.50 | 0.00 | 0.00 | 7.50 |
| still in hilly Branson I ran the first 5 miles easy to but I felt good so I pushed the last 2.5 to faster than marathon pace (7:30 per mile) maybe a pm run but fun is priority this week.
PM: eat slept and played cards.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| 6.5 easy
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| nothing was easy about these 10 miles but I love it still in Hilly Brason MO. 10 miles in durint family vacation.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.00 | 7.50 | 6.00 | 1.50 | 128.00 |
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