| 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 | | 338.74 | 47.00 | 14.00 | 7.00 | 406.74 |
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| GTS 13 Gray Miles: 263.03 | GTS 13 Blue OLD Miles: 34.71 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 2.00 | 0.00 | 0.00 | 11.00 |
| Perfect weahter. legs a little tired.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 4.00 | 0.00 | 17.00 |
| AM: 12.5 miles mile 0-5 Easy 6-10 really hard about 5k pace 11-12.5 cooling down.
PM: 4.5 very easy it was more of a running date with my wife than a work out (no kids tonight staying with their uncle) the 2 dogs came along.She did her first double run in one day.Love it.
I just ran the most miles in one week ever. By the end of next week I will find out if my body is built for this level or not. Love all the support I'm getting from all the pros, thanx a lot.
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| GTS 13 Gray Miles: 12.50 | GTS 13 Blue OLD Miles: 4.50 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| fun running with the kids and wife aorund the nighborhood. body still aching from the monster week I had. I will try to teapeat this week. but stop as soon as feel something. I will not get inujured no matter what..........
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 4.00 | 0.00 | 0.00 | 24.00 |
| 0-12 easy
13-16 Marathon pace
17-24 easy
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 2.00 | 19.00 |
| Am- raining and 53. 13 easy miles
pm 4 easy the last 2 realy hard
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| GTS 13 Gray Miles: 13.00 | GTS 13 Blue OLD Miles: 6.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| my body said no runnin today. I had no running and no work day my body is loving it
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 3.00 | 0.00 | 0.00 | 14.00 |
| love running after a day off and a good night sleep. the first 11 miles were a lot of fun running very easy and then went MP for the last 3 miles the body is fresh
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 7.00 | 0.00 | 0.00 | 24.00 |
| AM 10 miles: Windy around 40 degrees so I kepted easy.
PM 14 miles: still windy but around 53
3 miles easy 7 miles (30 second slower) close to MP 4 miles cooling down with some walks to enjoy the fall colors around the lake and checking out some deer in the middle of the trail staring at me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 5.00 | 0.00 | 0.00 | 18.50 |
| 0-11 easy with my dog
12-16 MP
17-18.5 easy with some walking and stretching.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 3.00 | 0.00 | 16.00 |
| 0-13 easy
14-16 hard about 5k pace
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| I don't know how I will call these 10 miles easy. 24 mph N wind and 30 degrees. No runner's high tonight but I'm glad to get some miles in. Thanx to all the great runners that check on my workouts every now and then I think about you when I'm out there grinding these miles its really motivating.
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| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 7.00 | 0.00 | 0.00 | 14.00 |
| 14 miles in the 28 degrees weather
0-5 easy
6-11 close to marathon pace
12-14 cool down
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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- all with my dog at the lake trails. passing a 5 foot tall 60 some years old lady with a perfect running form telling me good in a windy cold afternoon I have no comaplains today there are some tougher runners out there. life is good
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 16 miles easy the last 3 felt like mile 26.1 tomorow is easy or zero miles. I will see how I feel in moninning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 4.00 | 0.00 | 0.00 | 13.00 |
| 0-7 easy
8-11 MP
12-13 easy with some walking
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 3.00 | 0.00 | 0.00 | 21.00 |
| this my third week in the row htting the 100 miles mark for the first time. No injures a tight calf but nothing serious. I'm sleeping like a baby every night. Lost 4 LBs in the last 3 weeks so I thing I'm eating just about the right amount for these miles. Please if you read this and have any advice shoot I would love it.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.21 | 5.00 | 0.00 | 0.00 | 11.21 |
| perefect weather 11.21 miles. felt great so I pushed the last 5 to MP. likfe is good calf is feeling better.
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| GTS 13 Blue OLD Miles: 11.21 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| felt real tired in the middle of the run. Body is saying I need a day off maybe tomorrow will see how I feel.
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| GTS 13 Blue OLD Miles: 13.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 5.00 | 0.00 | 0.00 | 15.00 |
| so much for the day off running . Weather was way too good not to run easy 10 and 5 at or faster than marathon pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 6.00 | 0.00 | 13.00 |
| AM 11 miles tempo run it was rainy cold and windy but I got in.
PM 2 miles fun run I found a new trail near my house
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| took today off my body has spoken no running
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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 |
| back to running after a day off yesterday. Felt slow in the begining of the run but after mile 8 I got a nice rythem.
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 1.00 | 0.00 | 16.00 |
| Another windy cold run 22 degrees felt like 10 with wind. feet are feeling light and want to push the pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 on a 28 degrees with my dog
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.23 | 0.00 | 0.00 | 0.00 | 13.23 |
| 37 degrees windshield 30 at start finished with temp 31 windshield 25. 13 easy miles in my new Nike running pants I felt like an elite runnier in them money well spent for this winter build up.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 2.00 | 0.00 | 0.00 | 12.00 |
| coughing and sneezing. windy 36 windy feels like 20. easy 10 and the last 2 were hard
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 5.00 | 11.50 |
| Today is my first speed work after my last race. Pace felt easy on the first 4 intervals I have to make sure to save some for the last interval next time. tomorow is thanx givings not sure weather to run or not to run but thats alwasys the ?
2 Miles easy
5X1600m with @ 6:48 with 800m easy running in between
2 easy cool 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 |
| 12 easy miles before thanks giving feast.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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- 18 miles at the lake trail. felt out of energy the last 3 miles. need to bring more than water next time. The weather was perfect(mid 40s) so I cant blame it on that. the family came out for a short time that's always help. some one stoped me on the trail and said since you are here all the time did you see my gloves I lost 2 days. I gus I run alot!!!!
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| all I want for christmax is more running shoes these miles are eating my shoes a way. after yesterday's long run I thought I will not runn for days but body felt full of running tonight. easy 12.5 around the nighborhood.
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 338.74 | 47.00 | 14.00 | 7.00 | 406.74 |
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| GTS 13 Gray Miles: 263.03 | GTS 13 Blue OLD Miles: 34.71 |
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