| 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 | | 224.50 | 6.00 | 1.00 | 0.00 | 231.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| we had an hour in between the kids soccer games so guess what I decided to spend it running and have extra time to Moe the lawn and hangout with the kids later so 5 easy miles before the last game then came home mowed the lawn and ran 2 easy and the last was marathon pace to make 8 miles for the day. I'm starving but not tired for some reason.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 1.00 | 0.00 | 0.00 | 8.00 |
| first 7 miles easy and the last mile was a little faster than marathon pace.
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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 |
| 8 easy miles. 69 degrees. The few core workout are paying off I fell a littl jumby out there.
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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 |
| 8 easy miles
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles another tough run on thursday its becoming a retual for my body to not wanting to run on thursday so I droped the intensity enough to finish these miles tomorrow is friday and no running day so ill try to stay off my feet as much as possible. I started lifting weights last week and I think my body really like it. I feel faster and its easier to run those hills. Pluse im going to florida in 3 weeks so mybe foew muscle would look good at the beach.
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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 |
| 8 miles easy. I'm excited that I met some runners in the nighborhood today. I cant wait to have a group run with all of them.
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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 |
| 8 easy miles during a heavy rain but it felt good.
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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 |
| Today was a fun running day. I ran 4 miles in between my childrens soccer practices. I found a new route by a running creek. It was along a path and was very nice. Then I came home and ran another 4 miles with my new running partner Nathan. Like I said, it was a fun running day.
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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 |
| 4 miles with kids on their bikes but it got way too hot for them thanks mom saved the day and picked the little ones me and Layla finshed the 4 miles. I kept running and met my running parner Nathan for another 4 miles to make 8 for the day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| I ran the first 5miles with Beth and Nathan and my dogs then Beth took the dogs home. I finished the run with hard 3 miles to make 8 for the day. I like running with a group of people its just hard to get everyone together. I feel a little bounce on my feet from the consistent running during the last few months. I'm fighting the urge to do any speed work until I get to 10 miles a day of easy running.
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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 |
| I took my dog oakley for one mile worm up run before meeting Nathan for a 4 miles run then I finished the 3 alone for total of 8 miles for the day. My body is happy tomorrow is friday and no running.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| first 4 miles easy and then 4 miles Marathon pace I was not planing to run tha pace but the body was calling for it it felt good plus 55 deg, no wind, and the fact I was running late for Layla soocer tourniment helped alot. Tomorrow is 3 weeks since my daily mileage increase. I will go up to 9 miles per day for the next 3 weeks and hope the body will handle it without any isues other wise I have to drop the mileage back to 8 a day.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles. Hard pace on the last 3. I did have a break before them at mile 6 to let the cable guy in the house but he never howed up.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| second day of running after my mileage increase to 9 miles a day. I took it extra eaasy to adjust to little increas. The weather was prefect except light rain.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Still raining in kansas city. 6 solo I ran the last 3 with Beth.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I ran the firtst 5 miles solo and then met with Nathan to run another 4 miles. The nighbors were shouting at Nathan don't run with this guy he is going to kill you lol. I need to find a new route soon. I love it but a lot days I spend most of the run talking and answering how far are you running and when is your next race.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| solo 9 miles the last 4 were almost mrathon pace. This is the first thursday that my body was willing to run. I have to find out why
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 1.00 | 0.00 | 9.00 |
| 9 miles 8 miles easy the last mile at 6:30
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 extra easy miles today. I spent all day on my feet looking for a car (not fun). I wish buying a car would be easier,
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles. Nice weather everyone is out there walking and running.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I ran one mile for worm up but I had to stop because of the heavy rain. 20 minutes later I was out again after the rain stoped for another 8
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles. I feel the bounce on my feet decbite the heat. I have 5 days of running in florida starting wed. that should be intersting but I can handle the heat bring it on florida.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles with Daisy so it was a little faster than easy pace because daisy only run one pace. 2 days before going to Fort Lauderdale and do my runs along the beach. Only one chalenge and that is I have to wake up early to avoid the heat but according to Tom its not so bad (will see)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 easy miles I ran 4 of them with Beth talking about going to florida on wed a lot of fun
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| very proud of myself I woke up at 4:00 am and out the door running around 6:00 am trying to get used to runniing early in morning avoiding forida's heat when we get there tomorrow. 9 miles the last 3 were close to mrathon pace
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 224.50 | 6.00 | 1.00 | 0.00 | 231.50 |
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