| 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 | 349.00 | 17.00 | 9.00 | 6.00 | 381.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.50 | 0.00 | 0.00 | 1.50 | 12.00 |
| AM:
2.5 mile easy
6 X 400 hills repeats with 400 recovery down the hill at Alandale's hill.
1:47, 1:41, 1:38, 1:38, 1:38, 1:35
4.5
PM:
2 easy at the lake route.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 8.00 | 0.00 | 0.00 | 12.00 |
| AM:
2 easy at nighborehood route.
8 marathon pace form nighborehood to lake winnerbago route to see how it feels with all the hills there. The hills are getting easier this month. much beter pacing this week also and I'm getting use to the heat 83 deg felt ok.
PM:
2 easy at the nighborehood route.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM:
16 long. 9 at the neighborehood rout and 7 to lake winnerbago. I picked up the pace at mile 11 to the finish just a little slower than mp the heat and the hills scared me from pushing harder than that specially after yesterdays mp run on the same hills.
PM:
3 easy around the neighborhood.
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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 |
| Am:
10 easy around the neighborhood. Felt really good this morning after yesterday’s long run. I think the evening easy runs are helping my recovery.
PM:
3 easy around the neighborehood. I need not to eat as much potaos or oat meal before my second run heart burn is no fun.
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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 |
| Am:
10 easy bey hot but made sure not to look at the temp. Feeling littl fatigue just my legs
. Pm:
3 easy at Amir practice
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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 |
| AM:
10 easy 2 miles around the neighborehood and 8 at lake winnerbago. hot and humid. felt sore in my hamstring at he end of this run.
PM:
3 easy from home to z sports to soccer shooting with the kids and beth.felt really good little soreness in hamstring going up hills.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 4.00 | 0.00 | 13.00 |
| AM:
tempo run this morning.
2 easy miles around the neighborehood
4 mlies to lake winnerbago. I wanted to check my fitness with the hills and the heat (84 deg):
mile1 6:54, mile2 6:49, mile3 6:55, mile4 6:45
4 miles easy back home.
Pm:
3 easy at kids soccer practice. I ran them a little faster than I planed. Looking forward to full day of no running.
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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 |
| am
10 easy. I need to rest my legs this weekend so no marathon pace or pickups
Pm
3 easy We were at the lake so I ran home for 3 miles
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| Am:
16 long at the neiborehood route rain and humid nothing special in this run trying to get my legs a little rest
Pm:
3 easy arond the hood
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
10 easy very hot heat index 99. My legs felt much better today specially the soreness in my hamstring. Taking it easy on the intensity sat and sunday rellay helped. I need to do that every time I feel txtra fatigue. I'm still debating weather to increase the valume next week or stay where I'm at since I feel just ok today but not well rested.
PM:
4 easy at Layla soccer practice in ks
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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 |
| am:
10 easy in the heat. Legs are slowly getting fresh.
Pm:
4 miles is hard to call them easy I ran close to mp running at swipe rout always turns into a race with all the other runners out there. It’s fun
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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 |
| am:
10 extra easy I think I ran too fast lad evening hope not to repeat that mistake tonight
Pm:
4 easy Amir rode his bike to motivate me it’s crazy how quickly it gets dark now
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.00 | 0.00 | 0.00 | 3.00 | 14.00 |
| am
2 miles easy
6x800 with 400 cool down
3:30, 3:13, 3:09, 3:02, 3:09, 3:07
3.75 easy
Pm
4 easy
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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 |
| am:
10 miles easy in Oklahoma City watching Layla’s soccer tournament. Oklahoma City there is an invention called a side walk it really saves lives. I started running at 5:20 am and I still almost got killed trying to jump from oneside of to street to the other oviously side waks are optional down here. I might have to run my 18 Miller tomorrow on the hotel's TM.
Pm
4 easy on the hotel Fansy TM it took me 10 minuets to get it going
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 0.00 | 1.00 | 0.00 | 22.00 |
| AM:
18 miles long run. Still in Oklahoma city and since there are no side walks here the gun one off at 3:07 AM for this run. I wanted to see if any thing left in the tank so I pushed the pace at mile 16.5 to the finish I was able to get 6:50 pace for mile 18. Hot 81 deg windy.
pm
4 easy miles. I should call this run late morning It was around 11 around the hotel before getting on the highway back home from Oklahoma. Felt really good no soreness or fatigue from this morining long run.
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
Back in kansas city easy 10 miles this morining. Really hot today we have a heat advisory for a heat index of 108. I ran very easy and relaxed to recover from sunday heavy day.
PM:
4 miles again extra easy as it still hot and very humid here. I ran into my garage vacuum with my left small towe this afternoon. I could feel it during this run I hope its not going to stay around.
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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 |
| AM:
still keeping the effort very easy. I wore my old running shoe this moring and to surprise I did not feel my left woe as bad as I did last night. 10 easy miles around the hood still humid but much cooler 79 deg by 7:30 am
PM:
My best run of the year so far as I was dragging to do this second run Amir offered to pace me on his bike for 4 easy miles around the nighborehood. We talked the whole way about school video games future trips and random stuff. I did not feel any of these 4 miles it went by so fast. I had my debit card hidden in my running shorts so I decided to buy him a treat from the gas station. I need to have more of these runs
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
10 easy around the neighborehood. first 5 miles felt slow and boring so I came home had some water and stretched. These last 5 felt much beter but I forced my self to keep it easy for tomorrow hills repeats.
PM:
4 easy around the neighborhood legs felt better than yesterday
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 0.00 | 1.50 | 14.00 |
| AM:
3.5 miles worm up around the hood and then to the hill.
6X 400 hills repeats at the not forgiving Allandale hill lol its a quater mile long with a littl flat at the begining but a huge gain in the middle. Some improvement from 3 weeks ago my fastest hill pace 3 weeks ago is my slowest today
1:35, 1:33, 1:33, 1:35, 1:32, 1:31
PM:
4 easy. I should stop getting surprised about the fact the second run is always esier after a tough morning workout. noooo running tomorow.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 9.00 | 0.00 | 0.00 | 14.00 |
| AM:
1 mile easy and then 9 at marathon pace or I should say about 30 second faster. The wind was behind my back the whole way so I kind of felt good so we let it go. not a very disipline move but it was fun to feel fast. I averaged 7:00 min per mile. I hope to not suffer during the long run tomorrow. Some improvement on pacing but still need work I caught myselfe doing 5:44 pace.Not good This would kill me during a marathon. I ran this workout at highway 150 route. I saw a bob ca t during my first mile so I stoped and called my wife Beth I coulding wait lol. Beth and kids picked me up by highway 71 to go Amir soccer game. He played awesome.
PM:
4 extra easy we took the dogs with us the first 1.5 miles the weather is fantastic
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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 |
| am
14 long at 150 highway route had to sto for Layla game
4 easy at Amir game
Pm
4 easy after dinner long day of soccer games
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am
10 easy in the rain but kool really feeling this weekend workouts
Pm
4 extra easy feeling better than this morning bu still fatigue from the weekend
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| am
10 easy coming back to life but still feel some soreness here and there
Pm
4 easy at Amir’s practice feeling better
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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 |
| AM:
10 easy around the neighborehood still slowly feeling more refreshed but not enough for tomrrow's tempo run.
PM:
4 extra easy with walk breaks I just wanna make sure not to mess up tomorrow tempo I just dont feel 100. I need to sleep and eat more for sure.
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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 |
| AM:
tempo run
2 miles @ easy worm up
1 miles @ 8:34 easing into tempo pace
4 miles @ 6:54, 6:57, 6:51, 6:52. total 27:34.
3 @ easy
I was dreading this tempo but it turned out ok. My body was so tight and not wanting to run during worm up I almost called it a quit but after mile 3 8 min mile felt extra easy so I went for it.
PM:
4 faster than easy because I just couldnt run slow around 8:00 min to 7:30 pace.
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM:
10 around the hood. Felt good having friday off.
PM:
4 easy at Amir soccer tournment. They are doing ok but not great.
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 349.00 | 17.00 | 9.00 | 6.00 | 381.00 |
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