| 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 | | 213.00 | 12.00 | 2.00 | 4.00 | 231.00 |
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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 |
| sorry I was doing more vacationing and no bloging lol Im back from an 18 HOURS drive through the hills of Tensee from Myrtle beach SC. love this place I might make a yearly trip I even got to get my runs in while I was there.
 
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| trying to traine my body to run in the mornings. 3 miles with beth and the dogs
| | 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 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 |
| 4 easy
3 at tempo effort
3 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 miles 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 |
| 10 easy
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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 |
| AM:
4 fun miles with the kids on their bike
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 2.50 | 16.00 |
| AM:
6 miles inluding 5 X 800 (3:04, 3:16, 3:24, 3:30, 3:20) not the best number but the effort was honest.
PM:
10 easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 2.00 | 0.00 | 16.00 |
| AM:
2 easy 2 tempo 6:45, 6:50, 2 easy to cool down
PM
10 easy
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| AM
6 miles with 4 at marathon pace. the heat made me cut those miles to only 4 instate of 7 miles at mp and 2 easy to cool down
PM
10 easy miles with some pick up every time I felt good.
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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 |
| 16 long. I had to make many bathroom breaks on this runn. I had way too many raw fruits and veggies before this run. I have to stick to my regular rice and tuna before long runs. I was completely out energy by mile 14 I think all of nutrition went down the towelettes
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM
6 easy miles
PM
10 easy miles
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| AM 10 miles
4.5 miles easy
3 miles of 6 X 400 hills repeates with a jog on the way back
1:34 1:29 1:21 1:34 1:30 1:24
2.5 miles cool down on a hilly route.
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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 |
| its dog day y'all Daisey and Oakley are resting with me fter a 10 miler.
AM 6 easy
finally I was able to be up and out of the door by 4:40 I don't know about a repeat but its start for early running.
PM 10 easy
felt really despite the early run I did in early morning
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| only 6 today trying to rest my body for the weekend's tough workouts.
I ran this as a tempo run 2 easy and 2 sub 7 mints miles and the last 2 easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 easy miles still resting my body for the weekend workouts
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 8.00 | 0.00 | 0.00 | 10.00 |
| MP workout
1 miles worm up
8 miles at MP the first 4 miles felt like 5k pace but then I setlled into a good rythem.
1 mile cool down and feeling like a hero. Long run to start the week tomorrow.
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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 |
| My brain and body said no more street running so I drove to the raytown lake route which is gravel. Man I need to do this more often. the sound of of my feet reminded me of running back home it sounded better than any music. 16 miles with only one needed stop for water and mr John. a college running club was there so a lot of shirtless guys and only sport bras girls, but im not complaining :) I did not ware a watch but I pushed the pace on the last 3 miles.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
Late morning running around 11:00 am got a little worm out there but I got it done 6 easy miles. Legs were a little heavy from the long run and wight lifting yesterday
PM:
10 easy miles its a mazing how the second run always easier than the first.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 213.00 | 12.00 | 2.00 | 4.00 | 231.00 |
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