| 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 | 284.00 | 23.00 | 7.50 | 1.50 | 316.00 |
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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 easy miles at a new route I will call it Boost route. My kids joined a sport performance program calle Boost so i ran from home to watch them. 83 deg
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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 most of them easy. I felt good at mile 9 so I did some quater miles pace pick ups 6:30-7:00 pace and finished the last mile extra easy. 75 deg felt much better than last morning.
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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 easy but really hot 84 deg. I’m glad the heat forced me to go extra easy to save any speed that I have for tomorrow 800s repeats in the heat. Still starving all day no matters how much I ate.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| 4 miles Easy in the rain
3 miles 4X (800 on 400 off recovery) 3:30, 3:14, 3:11, 2:53
3 easy.
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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 |
| 83 deg mp workout 2 miles easy then 6 miles @ mp finishing with 2 miles easy. I need to keep workimg on running on an even pace.
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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 miles long run. I did not look at the weather or the time. Did not bring a watch or a phone just running with feel. I really enjoyed the run I need to do more of these type or runs.
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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 easy at boost route hot so I kept the pace extra easy untill mile 9 I felt ok so I picked up the pace to 7 min and then packed down at the last half mile.
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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 until I got to mile 8.5 I felt good to run around 7min pace and then down to finish. 90 something degree but not humid.
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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 easy. Picked up pace at mile 9. Still hot in Missouri
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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 hill repeats workout.
2 miles worm up to Alandale hill.
6x 400 hill at Alandale hill.1:36, 1:36, 1:35, 1:36, 1:35, 1:32. then easy running around the nighborhood.
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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 |
| 1 easy
6 @mp3 easy. I still need to work on Running an even pace I can’t be running 8:00 miles and 6:30 minuets miles on the same Mo workout.
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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 |
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AM
14 long at Pleasant Hill route. challenging hills at mile 2, 7, 10 and 14 but I kept the pace easy. picked up the pace at mile 11 to the finish. 80 asnd suny. better pacing than yesterday 6 miles @ mp.
PM:
2
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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 |
| AM:
10 easy at Boost route. I could feel sunday's miles this morining.
PM:
2 easy
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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 |
| AM:
10 easy 5 around the nighborehood and 5 to Boost.
PM:
2 easy
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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 |
| AM:
10 easy neighborhood route. 86 hot and humid. Felt slow and tired legs.
PM:
2 easy. It’s amazing how good these second runs feel no mater how hard the first run.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| AM:
tempo run at nighborhood route
6 miles easy
3 miles @ 7:26, 7:15, 7:10
lack of sleep and heat I had a hard time just hiting these numbers I should have put off this workout for another day next week but I'm ok with the result with no sleep adding 86 deg and humid.
1 miles easy
PM:
2 easy after a short knap and a much cooler weather.
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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 |
| AM:
10 easy. very hot.
PM:
2 easy.
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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 |
| AM:
14 Long. free running no watch easy running until mile 12 I tried to pick the pace but nothing like marathon pace.
PM:
2 easy on the treadmil I went to the Gym with my son Amir.
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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 |
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AM:
10 easy. Felt much better today since I decided to run the long run easy yesterday and run it without a watch.
PM:
2 easy one of them with Daisy she is getting older but she never slowed 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 |
| AM:
10 easy. I have a little bounce of my feet today I hope to continue feeling this way for thursday speed workout.
PM:
2 easy at Amir soccer practince I ran part of them a little faster than I wanted I hope it won't make me tired for thursday hard workout.
AM
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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 |
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AM:
10 easy. 4 around the nighborehood and the rest at lake route. did some stride closer to the end of the run.
PM:
2 easy to the park and back.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.50 | 0.00 | 2.50 | 0.00 | 12.00 |
| AM:
5 @800 repeats with 400 recovery
3:18, 3:16, 3:17, 3:03, 3:13
PM:
2 easy at kids soccer practice.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 7.00 | 0.00 | 0.00 | 12.00 |
| Am:
1 mike easy
7 MP
2 easy pacing still not as even as I would like it be I was running some times a minute faster than marathon pace only to drop 30 second slower. The positive thing I felt easy and relaxed at exact pace. Short run tonight if I could manage small Knape
Pm:
2 easy after a short Knape and alt of food.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 4.00 | 0.00 | 0.00 | 16.00 |
| AM:
14 long at the nighborhood route. picked the pace in the last 4 miles to marathon pace. Felt ok with the pace but the heat made a littl harder at mile 14.
PM:
2 easy at lake route. Felt really good desbite the AM workout.
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM:
10 easy 2 at the nihgborhood and 8 at the lake route.
PM:
2 easy nighborhood route.
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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 |
| am:
10 miles extra easy after my Weight lifting last night I decided to be extra careful
Pm:
2 something miles at Amir’s soccer practice. I felt extra fresh so I ran close to marathon pace close to the end of this run.
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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 |
| am:
10 easy at Grandview lake trail. Man I missed running on gravel. The sound of my feet is like a song I could listen to for hours. Brought Beth and the youngest one with me they fished while I did my 10.
Pm:
2 easy back to the Nighborehood route.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 284.00 | 23.00 | 7.50 | 1.50 | 316.00 |
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