| 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 | | 1026.85 | 163.20 | 45.75 | 16.50 | 1252.30 |
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| GTS 13 Gray Miles: 386.09 | GTS 13 Blue OLD Miles: 48.21 |
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| | Race: |
Mahomed half Marathon (13.1 Miles) 01:38:00, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 7.00 | 2.00 | 1.00 | 13.00 |
| Love this race is small but full of fast and talented runners.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| with my dog
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 1.00 | 10.00 |
| last mile was 6:50 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 4.00 | 0.00 | 4.00 |
| HillX6 400 hill with a pace 1:30-1:40
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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 |
| I ran 30 second slower than marathon pace because of the heat(94) deg. 1 mile worm up and 9 in 1:12
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| little pain on left tibia around mile 15.
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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 |
| 10 in the morning. 4 easy in the evening
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| 11 in the morning and easy 4 in the evening
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| felt realy easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| I ran on monday instead of sunday. tried to run marahon pace on the last 3 miles but did not hapen. maybe next time.
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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 |
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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 |
| my left tibia was not happy with my today so no running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 4.00 | 0.00 | 16.00 |
| easy 5 miles in the morning.
2 miles easy running. 8X800 at 3:26 pace and 400 easy in between. 1 mile kool down
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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 |
| some walking felt little aches from thursday's intervals
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 6.00 | 0.00 | 0.00 | 10.00 |
| pace is getting easer than last week
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
| pace felt easy this time
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| thinking about easy 4 to 5 miles in the evening
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| morning run. 6 easy mile this evening very humid.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| this morning I ran 8X400 repeats averaging 1:17-1:30. 2 miles cool down.
evening workout:
6 easy miles nice wearher I could tell fall is around the corner. I did some walking by the lake just to enjoy the view and do some sotreaching from the morning workout. I was tired but my dog gave the guilty look after I got home so I took him for a 2 miles walk. 37 days before marathon number 4 feeling good no enjuries to report.
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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 |
| today is off day from running. Hydrating and loading for this weekednd heavy workout 10 pace on sat and 20-22 long run on sunday. Raice and fruits for breakfast. Rice and Lentil beans for lunch. Chicken alfredo for dinner.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 1.00 | 0.00 | 0.00 | 11.00 |
| Decent weather this morning MP(7:26) run some where in mid 60s and rising to 75 degrees by the end my run. pace was easer toward the end of the run maybe I did not worm up enough. I ran the last 3 miles in (7:00) pace 20 seconds faster than MP. Milk and sugar for recovery drink. rice beans and eggs for lunch.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 3.00 | 0.00 | 0.00 | 24.00 |
| Late start for my long run this morning. Miles 0-4 were in great weather with cloudy sky. Miles 4-7 it rained like crazy. 7-21 no rain but the sun came out and brought the humidity with it. 20-23 increased the pace to (7:26) pace. I almost vomited at the end but I'm glad I kept the pace to the finish. Milk and sugar for recovery drink and footbal on the couch. 36 days to marathon number 4 no injuries no aches.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 1.50 | 0.00 | 0.00 | 13.00 |
| Moring workout:
1:5:00
total miles:
7
nice weather. legs not too bad from the long run yesterday. Easy 4.5 miles and 1.5 MP
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.30 | 0.00 | 0.00 | 0.00 | 20.30 |
| 92 minuts work out total miles 10.3. this evening easy 6 mile on the lake trails turned into 10 easy with some walk breaks to enjoy the beautful sceneray. I feel fresh and not beaten up for tommorow's 45 minuts tempo run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 4.00 | 0.00 | 14.00 |
| Great morining workout I started with easy 3 miles. 4 miles 30 seconds faster than Marathon pace then I finished with easy coold down 1 mile run. Milk and sugar for recovery drink.
Windy Hummid Hot 6 easy if I can called that run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 4.00 | 0.00 | 0.00 | 18.00 |
| Today was the best run I had all year. 12 miles with my dog Oakley. no music no watch no phone just me and my dog in the woods. Yes we stoped and used nature's poter party (we need spelling check), but it was alot of fun. We ran into a High school track team doing their workout on the trails they were kool enough not to call me sir they just said hi and said good job guys. they had one female athelte on the team and she was on the leading pack (u go girl). Mile 9 we stoped for oakly (my dog) to get a break and another nature break and swim for a little bet (he is a yellow lab u know so swiming not running for him). I spent that time doing some running drills(non runners at the park were wondering what is wrong with this guy). Thanx to this blog and all the awesom runners like I just run, Allie, and of course sasha and jake for thier advice and encouragement Im running 70-80 mile a week and geting faster every day.
evening run:
2 easy miles and 4 miles marathon pace felt good.
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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 |
| easy 6 miles this morning with the dog (lady)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 2.00 | 0.00 | 0.00 | 13.00 |
| I ran my first 6 miles with (lady) my in laws dog and 7 miles with my dog Daisy 2 miles were at marathon pace
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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 |
| Today is the start of last week of training before tapering for the big day (26) days away. I have been bringing my dogs on shorts run lately. They bring such a postive energy and excitment that helps a lot.
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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 |
| My dogs fitness is catching up to mine. My first 7 mile were with (Lady pointer lab mix) they were very moderate pace like usual but less stoping and walking she did not wanted to. My second 7 miles (20 minutes gap to change leash and make sure lady hade cool water and a treat) were with (Daisy) my high energy, lets go an kill all squirrel and cats while running faster than 5k pace dog. Thanx for the leash I was able to run at marathon. All dogs are getting way too fit during this marathon buildup I have no idea what to do them during the 2 weeks taper and recovery.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 4.00 | 0.00 | 16.00 |
| early morning work out was a 8X800 intervals total 6 miles
early afternoong extra easy 10 miles with some strides every now and then. My dog joined me in the last 3 miles. Drinking milk and sugarefor recovery while Im typing this.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| these were supose to be easy miles but thanks to the heat these were well earned 11 miles. 2 more runns before 2 weeks taper begins
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 10.00 | 0.00 | 0.00 | 11.00 |
| Rainy but nice weather. I ran this workout on a hilly route (wanabago lake) 10 mile at mrathon pace but i ran it a little faster than that becuse I decided not to look at my watch only evvery 5k and my body wanted to run it about 4 minuts faster. Feeling good and cofident. 24 miles for tomorrow last long run before taper. No dogs were a lowed today, but maybe for few miles during a 24 miler tomrrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.50 | 3.50 | 0.00 | 0.00 | 24.00 |
| I think Im ready for taper weeks starting tomrow. the heat made this last long run intersting, but it was a good test before Des moines Marathon on october 20th. Marathon pace is felt comfortable after running 20 miles. Im gonna need some tips on how to taper the right way. Please feel free to advice. I ran alot Miles in comparson to previes marathons training. the last 4 weeks were 74-68-95-75 if my stattistic's class helped me the average is 78 miles the last 4 weeks so how should I taper is the?
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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 |
| by the lake trail easy 12 mile with some walk breaks and strectching after yesterday's long run. Body is feeling realy good by the end of this run. Thanks to all the tips about tapering from other kool runners in this blog you guys rock.
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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.
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| | 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.
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| | 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.
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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 |
| early morning estra easy 10 miles.
evening workout 1 easy and 3 hard
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| | 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.
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| | 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.
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| | 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
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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 |
| 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.
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| | 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.
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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 |
| 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.
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| | 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.
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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 |
| 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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| | 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 |
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| | 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..........
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| | 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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| | 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 |
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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 |
| 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.
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| | 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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| | 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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| | 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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| | 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
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| | 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.
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| | 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 |
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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 |
| 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 |
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| | 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
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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 |
| 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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| | 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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| | 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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| | 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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| | 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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| fun day today I hour bike ride with my son to the park and back. then .5 mile with my doughter around the house. 4 miles just for me at an easy pace.
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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 |
| 0 miles. not to get injured is the goal this training period. Some sorness on left foot so no running today ice rest and make sure not to give in to the urge of running. soooo not easy to do.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.66 | 0.00 | 0.00 | 0.00 | 12.66 |
| 12.66 miles easy efford. Foot feeling 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 |
| 12 easy in a 19 degrees and wind shield feeling like 7 degrees. Every year during cold weather one of my achillies acts up this time is my left foot. Ice and elevate. not to get injured is the focus. Icing as im typing this.
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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 |
| restinfg foot
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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 |
| resting left foot
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| took few days off for foot to feel better. seems to work felt real good running tonight
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| GTS 13 Blue OLD Miles: 13.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| easy easy. 4.5
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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 |
| resting left foot
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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 |
| foot felt very good rainy 35 degrees 10 miles felt good
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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 |
| easy 10 foot feeling good pace was close to marathon pace. First runner's hight in a week love it
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 2.00 | 0.00 | 0.00 | 12.50 |
| feeling sronger.12.50 miler
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.42 | 2.00 | 2.00 | 0.00 | 6.42 |
| windy but felt ok last 2 miles were 5k pace but felt comfortable.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 3.00 | 0.00 | 0.00 | 12.25 |
| Left foot still improving no pain today till mile 12 so I stoped which was not easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy 8
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.02 | 0.00 | 0.00 | 0.00 | 7.02 |
| Easy 7.02 miles on Allendale route. 40 degrees on icy road. left foot went through the entire run with now pain or sorness.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.01 | 3.00 | 0.00 | 0.00 | 7.01 |
| 7.01 miles from lee's summit hosital to home (don' ask why).3 were at marathon pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| easy 13,2 miles on allandale route. no pain the eniter run. last run of the year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1026.85 | 163.20 | 45.75 | 16.50 | 1252.30 |
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| GTS 13 Gray Miles: 386.09 | GTS 13 Blue OLD Miles: 48.21 |
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