| 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 | | 276.35 | 2.00 | 12.00 | 10.00 | 300.35 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 6.00 | 0.00 | 18.00 |
| AM: 10 one at mp
pm: 1 hour tempo 1 mile wormup 1 mile cool down 6 miles @ 7:20-7:30
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| 20 miles long run. The heat and humidity mad this run very challenging after mile 11 just like it did during my last 21 miles long run. I need to start my long runs little pearlier to avoid the heat and humidity. The good thing I'm running without pain and the pace is getting easier despite this hot and humid weather.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 PM miles in the rain. this run felt really good I think im getting use to the humidity.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.33 | 0.00 | 0.00 | 4.00 | 20.33 |
| AM: 10.33
6.33 miles + 4 miles @ 6:39- 6:30- 6:20- 6:10 with 800 for cooling down.
PM: 10
felt good after the morining speed workout
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.66 | 0.00 | 0.00 | 1.00 | 16.66 |
| AM: 16.33
16.33 easy, but the last mile @ 6:29 felt hard comfortable and then jogged for .33 to cool down
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 1.00 | 13.20 |
| 13.2 miles with the last mile @ 6:40.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| AM: 9 miles easy + 1 mile at 6:39
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.66 | 0.00 | 0.00 | 1.00 | 10.66 |
| 9.66 easy miles + the last mile @6:25. I ran the first 1.2 miles with my daughter Layla and my son on his bike. then 4 miles with my dog Daisy and the last 4 miles solo. Great weather I was glad to have fun with everyone while I got my miles in.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 1.00 | 20.00 |
| AM: 10 miles
with the last mile @ 6:27 the heat and the hills on this route made it chalenging.
PM: 10 miles
All easy in a nice weahter. I ran the first .66 mile with Layla .
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 1.00 | 20.00 |
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AM: 10 miles
9 easy then I ran mile 9 @6:36 and cooled down for about half a mile I would normally go longer but the heat was taking over.
PM: 10 miles
ok I tried to add a photo to my post but no successes yet please advice if you know how.
I ran the first 8 miles with my easy to get in shape daisy and the last 2 solo.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| an afternoon hot run 7 easy miles
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 6.00 | 0.00 | 11.00 |
| AM: 11 miles tempo run
4 miles worm up @9:00
6 miles tempo @7:10
1 miles kool down
89 degrees and humid I was lucky not to get sick at the end of this run.
PM:
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
| AM: 6.5 miles with Daisey hot and humid.
PM: 10 miles
4.5 with Daisey and the rest solo
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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 miles fun run with all the family dogs inluded and the youngust on his bike
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10
easy hot and humid 10 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 1.00 | 0.00 | 0.00 | 17.00 |
| Noon: a very hot 10 easy miles
PM: a 6 easy miles and the last mile at marahton pace
| | 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 easy miles with Beth and the dogs.
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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 |
| PM: 12 easy miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM: hot 10 miles did not feel good during this whole run
PM: 9 miles
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM another hot run easy 7 miles
PM: easy 5 miles last mile @7:00
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM: 10 miles
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Noon: 4 hot miles with Beth.
PM: 6 miles
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM: 5 hot miles
PM:
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 276.35 | 2.00 | 12.00 | 10.00 | 300.35 |
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