| 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 | | 262.83 | 13.00 | 6.00 | 6.00 | 287.83 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| long:
first 10 miles extra easy sore from my monday workout but after that I felt very good. Ran 11 through 16 hard. the last 2 realy easy.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM: 12.05 miles on rainy 45 degree
pm: 4 miles on a 53 degree and humid
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 3.00 | 0.00 | 0.00 | 16.50 |
| Noon: 12 easy miles
PM: 1 mile easy 3 miles marathon pace .5 mile easy (Ran out of time).,
| | 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 @ 8:20-30
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| 16 @ 8:30
last 2 cool down @ 9:00
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Noon:
12 miles long meant to be a 20 miler but work and my body told you should split this on since we ran 16 and 18 miles runs the last 2 days
night (8 o'clock)
8 miles close to mp and the last one eassy
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 90 minutes strength training. Full body workout 3 sets of 15 for each muscle groups.
shoulders, hamstring, Quads, Back, Hips, and killed my calf (hoping to avoid any Achilles disasters one month a way from race day). Bench press and last hanging legs raises. Tomorrow back on the road again.
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Noon:
16 @8:30 worm windy and some rain
night:
4 @8:00 worm winddy
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM: 16 long
PM: 4 easy
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 6.00 | 0.00 | 20.00 |
| Noon:
Tempo
6 miles easy @8:30 pace wormup
6 miles @7:00 Pace felt in control and no struggling like last few temp workouts
4 easy cool down.
tonight:
4 easy to loosing up
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Noon:
12 miles aroung the nighborhood
tonight:
8 miles at lake wanabago
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| AM:
this was an early run (5:00) just before my wife's half mrathon. 8 miles 2 were easy and 6 at marathon pace. Felt easy after a high mileage week
PM: so much for easy this ended up 4 miles 6 seconds under marathon pace but it felt realy easy I hope not to regret it tomorrow during my long run.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I decided to move today long run to tomorrow due to work and non stop rain.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 24.00 | 0.00 | 0.00 | 0.00 | 24.00 |
| This was the last long run before the Lincoln marathon on May 4. I started the run with a tight hip (right side) but it got better all the way until the last 2 miles. I'm glad I was able to finish on pace. Getting a new pair of shoes out the box tomorrow and let the tapering madness begins. drooping the miles by 80% for this week. 60% next weel. and 40% for the last week with race miles included.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Hip is much better on this run today after a quick adjustment from my favorite chiropractic who never tells you to stop running. perfect weather for an easy 12 miler. I love my new Brooks
| |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Noon:
4 easy with hip very tight
Evwning:
8 felt much better all miles were @8:00 miles
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 6.00 | 12.00 |
| Intervals:
3 miles worm up with Beth and lady
6 miles @ 6:28, 6:24, 6:22, 6:19, 6:27, 6:24 the pace was really comfortable. Beth had the watch so I had to run by effort only. Loved having the kids and
Beth out there made it allot fun and easier.
.5 miles rocovery in between intervals. My hip is liking the miles reduction. I hope today's intervals wouldn't regress it's recovery. All my Boston Marathon runners I'll be watching you live good luck on Monday.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles at pleasanthill rout.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.33 | 0.00 | 0.00 | 0.00 | 12.33 |
| 12.33 miles @ 8:00
4 miles on the bike bringing beth Gatorad
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy 3 miles on a tight hip.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles a little faster than easy 1:19:00
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy mile tight hip after physical therapy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| My tightened hip is improving toward the big day but my head is playing ticks on me. I trust my training (lol). ok Im near madness now I went from 112 miles a week to a 12 miles trying to rest my hip my body does not know what to do.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 262.83 | 13.00 | 6.00 | 6.00 | 287.83 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|