| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.00 | 29.20 | 10.75 | 10.00 | 128.95 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| 5 miles
2 @ wormup pace
2 @ 6:47, 6:42
1 @ cool down pace
This is the last workout before the race on sunday. thanks to my support team: (Beth, Layla, Amir and last but not least my pacer Daisy.) Thanks to all of you guys on this blog for offering your knowledge and support. I finished this training period with over 2000 miles in the last 9 months and without any injuries or setbacks.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This should have been a day of except I to get on the bike and chase my inlaws dog Lady.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Taper madness is in full effect.
Checking running studies websites (check)
Checking race website (check)
sending all friends and relatives tracking info (check)
packing all running gear (check)
my wife/manager pack and take care of everything non running related. ( car rentals airlines Hotles what and where to eat and to eat)
thank you Beth.
IM off work tonight. This what you call Taper madness my plan is calling for no running, are you serious I have enough juice to run for 8 hours but no running today what pace should I run on a nothing workout. I will just check more running websites and look for something to do lol.
| | Comments(2) |
| | Race: |
The Twin Cities Marathon (26.2 Miles) 03:28:41, Place overall: 1112 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| what did I learn today:
How well my training goes does not guarantee a great time on race day.
know my type of weather, course, and adjust my goal. (35 degrees with windshield that made it feel like 32 degreea) is not my type of weather.
If I'm going to follow a pace group I will line up close to them because slow runners will block you until they are out of sight.
When you are meeting a friend at a big race (Matt 5467) agree on a place to meet before hand. I was looking to meet with matt from this blog. Cant wait to see how you did.
I was freezing and shaking trying to line up on the right spot to start the race (thanks to Beth driving and helping me to stay warm). Did not warm up until mile 4 and never felt loose until mile 11. Beth tried to get my attention twice during those miles but I had no idea. This how tired and uncomfortable I was with cold wind. I love tough races I seem to get better the following training cycle.
special thanks to my wife and race coordinator without her I would miss all of my races for one reason or another.
thanks to everyone on this blog for your support.
 
| | Comments(13) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Good luck to all the racers this weekend. For me is nothing but bike ride with the family to scary hayride
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.50 | 9.50 |
| The first running day after the race.
AM: 6 miles easy
pm: 2.5 easy miles plus 2 X 400 in the end.
My body is feeling great except some sorness on the left foot maybee from my reebok shoes. Might not race on these again. The 400 felt really easy I might race a 5k soon and decide what is the next adventure please recomend any marathon that worth running (5 and half month to 6 month from now).
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM: 6 mile
post marathon blues. please guys I need ideas about some good races I like to set my next goal before I start training again. (5 to 6 month from now)
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| pm: 1 mile worm up. 3 miles X mp with 400 in between 1 mile cool down.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 2.00 | 0.00 | 4.00 |
| 4 miles tempo run
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles @ 8:20
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.25 | 0.00 | 4.25 |
| thanks to my speedy dog daisey 4.25 miles at an averag pace of 7:00 no kooling down I had to go to a meeting.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 10 miles with 6X400 @ 1:30
lets go Royals.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Pm: 4 miles a fun run with my nighbore's 8 years old son Gage. He bike. He kept me honest at sup 8:00 pace.
LET'S GO ROYALS.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 3.00 | 6.50 |
| pm:
2 miles worm up @ 8:30 pace
1 miles @ 6:30 with 800 cool down
1 mile @ 6:28 800 cool down
1 mile @ 6:05 800 cool down
I was hoping ro run 3 to 4 cool down miles but tonight was student parents conference.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| This is the look I get on my no running day.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.50 | 0.00 | 6.50 |
| 6.5 tempo run
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| 10 miles
4 @ worm up pace
8 X 400 @ 5k pace with 2 min cool down in between
2 miles cool down
| | Comments(2) |
| | 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 @ 8:00 after the royals ''''''''''''''''
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| PM 10 miles
4 @ worm up pace
3 @ 5k pace with 800 cool down in between
1 @ cool down pace
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 79.00 | 29.20 | 10.75 | 10.00 | 128.95 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|