| 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 | | 221.75 | 22.00 | 7.50 | 0.00 | 251.25 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| I should know by now I must show respect to Florida's humidity this was hard 8 miles in a 97 deg on international drive orlando.
| | 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 in the pm after flying back from Orlando
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| its time to get seriouse about training 14 long run today I cant complaine about the weather 70s and no humidity.
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| 4 miles MP started slow but felt good so I just kept going
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| AM:
This was planed as a 7 miles at mp and 3 miles easy for worming and cooling down but the heat had a different idea. I was running 20 seconds slower per miles the first 2 miles than my mp so I cuted down to 3 easy 3 MP and went home. Maybe a pm workout.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 1.00 | 0.00 | 13.00 |
| easy 12 1 at 7:00 it was mile 10.I dont know why I ran that fast.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
4 fun and easy miles with my son on his bike trying to entertaine him until school start.
PM:
10 easy miles for my first real double for this tarining cycle
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 1.50 | 0.00 | 14.00 |
| AM:
another 4 easy miles with my son on his bike. we had a better pace this time he is not intimidated by the hills anymore now I have to keep up with him going down the hills. Its a lot of fun he wants to keep the same routine after school starts. We will see.
PM:
4 easy miles to worm up. 6 X 400 hills with 400 cool down in between 1:37, 1:32, 1:30, 1:31, 1:29, 1:17. last I ran 3 miles to cool down for a total of 10 miles. I intentionally did not push the pace up the hill to avoid injury I need to get a littl more fit drop those numbers down.
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
| AM:
4 easy miles nice 73 deg legs felt good after last night's Hills repeats
PM:
10 miles
0-4 mile easy with my son on his bike
5,6 at marathon pace
7-10 easy
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 2.00 | 0.00 | 14.00 |
| AM:
4 easy miles 82 feels like 89 humidity is 69
PM:
10
I tried to make a tempo run out of these miles
0-4 easy 5 and 6 @ 7:10 pace the last 4 miles very easy to cool down no running tomorrow.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| AM:
4 easy miles before my Layla's soccer game.
PM:
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 8.00 | 0.00 | 0.00 | 14.00 |
| AM:
1 miles to worm up then 8 miles at marathon pace the first 3 miles were hard like always for me. I could never get the pace right its either too fast or too slow but after that I cruzed very easy . the last mile was easy for a total of 10 miles this morning.
PM:
4 easy miles with Beth and Amir on his bike
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
no running this morning I could still feel my pm run from yesterday.
PM:
14 long
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
4 miles extra easy trying to get legs loose
PM:
10 easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
4 easy
PM:
10
4 miles befor a crazy thunderstorm and tornado warning came in. I had to wight until in wint a way then went to the GYM to finsh with 6 easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| AM:
4 miles
I found out this morning that I left my phone at GYM last night so I ended doing some weight lefting while I was there. the after that I ran 4 easy when I got home
PM:
10
1 miles worm up, 3 miles @ MP, 6 easy
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
4
befor the kids soccer games I ran 4 easy miles to loosing my legs for a 10 miler this evening.
PM:
10
very easy but it was very late run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 3.00 | 0.00 | 0.00 | 18.00 |
| AM:
no running just this morning I slept in my body said we need more sleep and the kids have no soccer fames today so I slept and eat all morining and afternoon.
PM:
18 miles
the first 14 miles were easy. mile 15-17 were at MP. the last mile was extra easy.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
4
I ran 4 miles this morning to get loose form yesterdays long run.
PM:
10 easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
4
easy running legs are feeling a little loose from Sundays' long run
PM:
10
this run was planed to include 800 repeats but the body said no so I just ran easy I will try tomorrow
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 3.00 | 0.00 | 14.00 |
| AM:
4
easy miles with little rain
PM:
10
2 easy miles worm up
4 miles 6X800 with 400 rocovery 3:31 3:18 3:24 3:07 2:58 2:59
4 easy miles after that
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 221.75 | 22.00 | 7.50 | 0.00 | 251.25 |
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