| 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 | 381.45 | 41.00 | 6.50 | 1.75 | 430.70 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 21.00 | 5.00 | 0.00 | 0.00 | 26.00 |
| AM:
6 easy around the hood. no time for long run Amir game starts at 10 am.
PM:
20 long between Amir soccer games. we had 3 hours and 45 minuts between games so Beth drove everyone to luch and widndow shoping to kill time. Thanks to them they brought me water at mile 12. I really needed it the temp went up to 79 deg and suny.
mile 1 to mile 11:
I bounced the pace between 8:15 and 9:25. I was focused on not getting too excited and speed up early eventhough I was paced by speedy younger runer I stayed calm and kept the pace extra easy on the first 11 miles.
mile 12 to mile 16 I kept the pace between 7:00 and 7: 35 average about marathon pace.
mile 17 to mile 20.17 extra extra easy I even walked and stretched few times. I was nerveous to pull or injure somthing because I never do a small run before a 20 miler with mp in the middle like i did today. Sore right knee (icing it as I'm posting this) I think its all in my head. I cant wait to see how I feel in the morning during my easy run.
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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:
10 easy. I feel much better this morning than last monday. I finally cought up with my sleeping yesterday that could be a big factor. I also tood a knop in the middle of the day today. My body is telling to we need more food and sleep.
PM:
6 easy around the hood felt I could runer faster than easy but I held back. My right knee is still just sore nothing I should worry about but i'm being extra carefull.
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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
10 easy feeling like myself again
Pm:
6 easy around the neighborhood
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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:
10 easy around the neighborhood again felt like I might be able to run fast on Tomorrow
Pm
Again 6 easy really late like last night around the neighborhood
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 12.50 | 0.00 | 3.50 | 0.00 | 16.00 |
| am
800 repeats
Pm
6 easy
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 10.00 | 6.00 | 0.00 | 0.00 | 16.00 |
| Am
2 miles easy
6 miles @6:50 average. This was planned to at marathon pace but knowing how great my pacing is I ended up running a 6 miles tempo
2 easy
Pm
6 easy but I didn’t feel easy I pushed too hard this morning
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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
No time for long Running too many soccer games. 6 easy around the neighborhood before the games madness.
Pm
4 miles between the kids soccer and 6 very late around the neighborhood
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| am
Around the hood 10 easy
Pm
6 easy
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| am
6 extra early since I’m planning to do a long run later
Pm
20 miles long. No shanagens just easy long boring in the heat Running
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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
4 easy I made this run short to get more rest from the long run yesterday
Pm
12 easy felt really good
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.75 | 0.00 | 0.00 | 1.75 | 16.50 |
| am
4 easy
7x400 hill repeats with 400 recovery down hill at the famous Alandale hill. hot humid and rainy that might explain the numbers or maybe the miles from last week are getting to me
1:43, 1:35, 1:32, 1:34, 1:36, 1:36, 1:37
1 mile easy back to the house
Pm
8 easy
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.10 | 16.00 | 0.00 | 0.00 | 18.10 |
| AM:
1.1 mile worm up easy pace
6 miles faster than marathon pace 7:08. the plan was to run 10 miles at marathon pace or faster but dinner from last night made me call it of at 6 miles. (Pinto beans had mad my no list food before fast running today)
pm:
I gave it another try for 10 miles maratho pace or faster amazingly I ran them exactly at 7:08 pace just like this morining with a 1.1 mile worm up with some strides. Crazy body. felt good all the way to mile 8.5 where I hade to dig a little more to maintaine pace. I ran all of them around the hood.
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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 |
| am
20 miles easy long hot. I really felt the Saturday’s miles came to a complete stop at mile 15. Long water brake some grapes and oranges gave me a new life to finish
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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 |
| am
My body has spoken no running this morning
Pm
10 extra easy. Felt ok after few miles.
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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
Faster than easy pace 10 miles at kids practic 7:15-8:45 great weather but allergies are driving me crazy
Pm
6 easy nice to finally recover from the weekend
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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 |
| am
10 easy after taking yesterday off. Allergies were so bad it hurts to sneeze today less sneezing and no fever. I will se how I feel for a pm run
Pm
10 faster than easy I ran at kids practice it’s a fast route full of fast runners. The sneezing and itchy nose is getting less and less. I’m gonna try to keep this volume for 3 more weeks and then scale back and see what kind of fitness I get without falling into pieces
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM
7 extra easy my alergies/cold is not getting muuch better I will take of this pm.
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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
17 long no frunny business just easy running with alot of water I'm worried this cold bring some fever with it.
PM
5 easy. felt good running but still coughing and my bosy a little achy.
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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 |
| full day off. I feel a lttl achy and suspecting a fever coming so today had turned into netflix food sleep and one Amir's soccer game to watch.
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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 |
| AM
10 easy I felt like millon dollars this morning after sunday full day of nothing.
pm
10 easy few miles Amir decided to pace on his bike which is always fun. He is full of stories and new ideas which all involved me having to do something. those miles were faster than easy trying to keep up with him down the hills.
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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 |
| AM
10 easy this morning. caught my self speeding few times which a good sign but I'm trying to focus on running these few early days in the week really easy and relaxed.
pm
10 easy I ran 7 at Amir's soccer practice and 3 around the neighborhood. increasing the colories really helping with more energy for these pm runs.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
| AM;
10 easy very late morining just wasn't feeling it today. did few some strides at the end trying to wake my self up I dont think it helped
pm
1.1 mile around the house when I had to listen to the body. It said no running this evening go home and get some food and sleep.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 3.00 | 0.00 | 17.00 |
| AM:
10 easy this morning feeling nice and fresh taking last evening off.
Pm
7 miles with 6 800 repeats
3:22 3:15 3:24 3:20 3:19 3:29
Intentionally did not want to run my fastest due to the new high mileage Level im experimenting with.
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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 |
| am
8 easy cut short by the rain
Pm
10 easy great weather but not feeling it
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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 |
| am
6 easy still raining so this is the best I could do and no I’m not running on a treadmill
Pm
9 no rain but too humid hard to stay dry still
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
| am
Rest
Pm
I thought about taking it off but I felt good and the weather is perfect so 2 miles easy 4 miles mp and 1 cool down
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 10.00 | 0.00 | 0.00 | 13.00 |
| am
Rest
Pm
2 worm up 10 mp 1 cool down
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 381.45 | 41.00 | 6.50 | 1.75 | 430.70 |
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