| 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 | | 238.30 | 32.10 | 3.00 | 3.10 | 276.50 |
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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 |
| AM:
6
Felt ok after last night's intervals workout.
PM:
4
I ran those miles extra easy with some walks in the middle eventhough the intention is to run my race this weekend on tired legs I hought I should give my legs just a littl help by running extra easy this afternoon and take friday off.
| | Comments(2) |
| | Race: |
Forst Gump challeng 2016 (13.1 Miles) 01:40:41, Place overall: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 13.10 | 0.00 | 0.00 | 14.10 |
| Now I know what they meant by challeng this was a 3.38 climb repeated 4 times race to make 13.1 I did not get the best time but it was a really good workout I never had to fight as hard as I did this sat just to run under 8:00 mints mile lets hope it pays in november for the full marathon
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles around hilly branson MO
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
no running this morining still sore
PM:
10 easy legs felt on
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM:
6 easy miles, and a complet body wight lifting workout. Not feeling great for some reason
PM:
Not feeling great plus I have a big project at work so no running tonight.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
Still not a 100 percent so no running this morning. Plus the rain did not help
PM:
10 easy miles
| | Comments(2) |
| | 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 with Beth and our son Amir
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
10
tempo run 4 easy 3 hard 3 easy all by effored and time felt good weathe is arount 75
PM:
6 miles easy I struggled during the last mile I might drop the second runs to 4 instead of 6 if I struggle tomorow
| | 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
PM:
10 easy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| AM:
6 easy
PM:
10 miles 6 easy and last 4 at marathon pace the weather cooled down and made the pace feel extra easy.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM:
6 easy very wet but nice weather just some rain
PM:
Big project at work is not going well so no running I had to go put out the fire.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| AM:
7 miles easy 3 miles at mp
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 2.00 | 0.00 | 1.10 | 20.10 |
| AM:
16 miles easy
2 miles Mrathon Pace
1 mile extra easy and a long water brake
3 X .35 hils repeats joging down hills to finish the run with 20.1 miles
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM:
6 miles extra easy just to get the legs loos again
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
10 miles
Its late start day for school so the kids the dog and I went on a bike ride for 2 miles befor the bus. 9 am I went out for 10 miles easy
PM:
6 miles easy with my speedy dog daisy. She knews how to push the pace.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 7.00 | 0.00 | 0.00 | 16.00 |
| AM:
10
the first 3 were easy unintentionally the last 7 miles average marathon pace 75 deg no humid
PM:
6 miles
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
10 miles easy 80 deg a littl wind
PM:
6 easy in a nuch cooler weather
| | Comments(1) |
| | 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 befor kids soccer game
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
| AM:
no running
PM:
21 miles
1-17 easy
18 19 20 at marathon pace
21 extra easy to cool down
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM:
6.1
extra easy with my dog Daisy
PM:
No running this evening. I have to Mow the lawn see the dentist and Daisy have to go to the Vet. running 10 miles would be more fun and easier but we have to take care of business some times.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM:
no running this morning. Sleep and eat was the workout this morining
PM:
10 miles
easy in a perfect weather
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.10 | 0.00 | 0.00 | 2.00 | 16.10 |
| AM
10 miles with 9 X 150 meter hill repeats
PM:
6.1 easy miles perfect weather
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| AM
6.1 easy miles
PM:
10 easy miles
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.00 | 0.00 | 7.00 |
| AM:
6 miles
4 easy to start but I felt a little jumby so I finished the last 2 miles under 14 minuts
PM:
1 miles , sprints 150 meetr or so I did not feel like running 10 miles this evening.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 238.30 | 32.10 | 3.00 | 3.10 | 276.50 |
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