| 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 | | 194.75 | 50.20 | 7.75 | 7.50 | 260.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 5.00 | 0.00 | 0.00 | 12.00 |
| this was planed as an easy 12 miles thanks to my dog decided to push the pace so we ended up runnin 5 miles close to marathon pace. feel realy good. trying my best not over do it and end up over training.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 1.75 | 4.50 | 20.25 |
| early morning easy run. body feels great after taking yesterday off.
afternoon Hills work out: 7X400 Hills 2 miles worm up and 2.5 miles cool down I think about 6.25. soo tempting to push harder so far so good.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 7.00 | 0.00 | 0.00 | 15.00 |
| easy 5 miles then 7 on marathon pace . 3 miles cooling down
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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 |
| Very easy 12 miles Great weather.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| the weather is turning realy nice. I ran the first 7 at maraton pace and cooled down with the last 3
evening workout or my dog order's 4 miles easy.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| early morning estra easy 10 miles.
evening workout 1 easy and 3 hard
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 1.00 | 7.00 |
| 7 miles tempo run. some aches but nothing seriouse.
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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 |
| estra easy 6 miles in the afternoon. great weather. body is healing and wanting to push hard. 9 days to marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| morning run 4 miles very easy with the dog, and then 3 miles 1 minute slower than MP felt like I was walking.8 days to marathon. drinking milk like a cat it is tasting realy good
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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 |
| last long run today with my dog by the lake. IMT Des Moins Iowa marathon next week on sunday.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| these mile were mainly walking and stoping but they made my feet feel mutch better
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| 4X400 =2 miles with easy pace in between.
2 miles worm up
3 miles cool down
did not sleep well last night (5 hours) but I'm pleaniing on making for it tonight.
4 days left every thing is booked bib number(9898) how cool is that I hop its a lucky number.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| 2 miles worm up
2 miles marathon pace
3 mile cool down. Taper is kicking in feeling great. 3 more days
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 1 mile was walking 6 miles very easy with my dog. eating is harder now maybe becuse of the low mileage. feeling great. 2 days for the race.
| | Comments(3) |
| | Race: |
IMT Des Moines Iowa Marathon (26.2 Miles) 03:25:23, Place overall: 169 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| I thought my bib # number was 9898 it wasn't (so much for the good luck). 2059 was my BIB number. I have an immune system disease that was flaring up like crazy the last three days before the race (little to no sleep). Heat stopped working in the hotel room last night so me and the family had to change hotel rooms (piece of cake with 2 kids and everything else right!!!!). Thanks to you guys with your advice and support (Allie) (I just run) and Dehammer. I was passing everyone from mile 18 to the finish line where my lovely wife and 2 wonderful kids are waiting and started screaming go daddy when I showed up on the heals of 3:25 group. 3:25:23 PR. Thank you guys for the info and support. 3 days of no running and recovery, and then some easy running. Stay tuned, because you know I will be bugging you for advice about the next challenge.
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Nice to be back on my feet again for the first time after sunday's race. 7 miles easy with some stride. No body parts problems. a little bed of a head cold.
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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 miles easy at country rd route
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.75 | 0.00 | 0.00 | 0.00 | 13.75 |
| easy sunday morning 13.75 miles with my dog.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 2.00 | 0.00 | 18.00 |
| 50 degrees and sunny what ulse to do besides running?
4 very easy to start
10 at moderate pace
miles 15 and 16 hard
last 2 miles very easy while I was asking and wondering why did you just run 18 miles. feeling real good. Milk and sugare, and ice bath for recovery.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| 53 degrees with some drizzling rain. the rain made it a fun run but little cooler than I would like it. feet are feeling light despite yesterdays workout. Looking for a fast course this coming spring March-May?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 2.00 | 0.00 | 13.50 |
| 13.50 this morning . first 11.5 were easy and some moderate. mile 12 and 13 were hard. I'm in goal setting mode. Trying to pick a fast course this coming spring to qulifiye for boston 3:15 or less.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| rain rain rain some how i got this run in just in time for trick or treat with the kids. tomorow looks like an off day but we will see how I feel in the morning.
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| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 194.75 | 50.20 | 7.75 | 7.50 | 260.20 |
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