| 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 | | 109.60 | 31.20 | 7.00 | 3.50 | 151.30 |
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| | 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 started at 4:45 AM
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| | Race: |
Indiana Monumental Marathon (26.2 Miles) 03:21:10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| PR. Cold. Fun. I would do it again
Because of my lovely wife I survived the cold this morning 37 degrees to be exact. She stayed with me at the start line to the last minute so I can keep my warm pants and jacket (what a women). I don't do good with cold so staying warm until the last minute before running really helped.
I met Dan from this blog at the expo and at mile 18 during the race. It was nice to meet and run with such a nice gentlemen and a great runner. I think he got his time.
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| | Comments(6) |
| | 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 with layla on her bike and daisy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 30 minuts bike ride.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| AM:
sleep no running
PM:
10 miles with daisy 8 easy but she decided mile 6 and 7 should be hot or a little faster than marathon pace. feeling like myself again
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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:
no running catching on sleep and a lot of work and house to do list
PM:
10 miles most of them easy. It's hard to slow down for some reason but I'm glad no broken parts or flat tires as of yet from last race, but I need a new training shoes for sure.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 2.00 | 10.00 |
| Pm:
10 miles including 4 x 400 repeats @ 5k pace
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Pm:
5 easy miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 3.00 | 0.00 | 0.00 | 10.00 |
| 10 miles including 3 X1 mike repeats @ mp with 800 easy recovery in between.
Full body weight lifting at the Gym late PM
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Tempo run:
mile 1, 2 easy. Mile 3, 4 @6:40. Mile 5 easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| 12 miles run. I guess at this point we call it a long run. Easy running from mile 1-8, miles 9 and 10 @7:00. The last 2 miles extra easy. It was really cold with a little wind.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 easy miles nothing exciting 43 cloudy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 1.50 | 10.00 |
| 10 miles including 6 x400 @ 5k pace
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| fun easy 3 miles with Beth and the dogs
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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 |
| 7 miles including 3 X 1 mile repeats 6:54, 6:40, 5:58. Ran out of time Beth and the kids are ready and waiting to go the inlaws for thanks fiving
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| 10 miles tempo run
4 easy with my nephew who is visiting for thanksgivings. This how we say welcome to our home we run you few easy miles before dinner. Miles 5,6, and 7 in 20 minutes and few seconds alone. The last 3 miles @8:00 minutes each I should of ran a bet slower but I was out of time for the dinner and bonfire.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.10 | 0.00 | 0.00 | 0.00 | 12.10 |
| the new number for a long run now days is 12 miles any more and my knees back and other parts start complaining I think we need more time to recover from last race. rainy 40 somthing I ran the first 4 miles extra slow with Oakley and another 5 miles with my fast dog daisy. I picked up the pace on the last 3 by myself near marathon pace but not quite.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Fun run with Amir on his bike
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| | 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 with my dosgs love the fact that my son before bed told me sorry dad I forgot to run today can you make sure we run tomorrow after school (he is running his first 5k in 2 weeks). love it.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 0.00 | 0.00 | 0.00 | 1.50 |
| easy run with amir
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 109.60 | 31.20 | 7.00 | 3.50 | 151.30 |
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