| 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 | | 236.90 | 37.00 | 12.00 | 2.50 | 288.40 |
| |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| AM:
6.1 miles I tried to push the pace on the last 2 miles all 6 miles were close to mp
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM:
no running
PM:
13 easy perfect weather
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 4.00 | 0.00 | 0.00 | 17.00 |
| AM:
10 easy miles. trying to check on how much improvement that I made I ran those 10 miles at Lake Winnebago its hilly and no stop signs or cars just running. it felt really good a little afford needed around mile 9
PM:
7 miles. 1 easy for worm up 8 X800 ( 3:10, 3:22 into the wind, 3:14, 3:09, 3:19, 3:09, 3:09, 3:29 I started to feel my tired legs on this last. 1 mile easy to cool down. Not the best times on these but I ran them intentionally on tired legs form this morning hilly and windy run
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 1.00 | 0.00 | 0.00 | 17.00 |
| AM:
10 miles at the lake winnebago again. I ran untill mile 8 easy it felt good so I ran mile 9 at mp just ot see how it feels. I ran than mile easy for 10 miles.
PM:
7.1 easy miles. way too many lost dogs tonight (3) in seven miles and they all wanted to follow me.
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM:
11 easy miles at the lake hilly route again
PM:
7.1 easy miles in a thunderstorm with rain wind and lightning at the end of my run its like our weather is trying to empathize with Florida. to all the Floridians friends in here I hope you and your families are ok it looks crazy out there.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.20 | 0.00 | 0.00 | 0.00 | 19.20 |
| AM:
12.1 easy miles in a bautiful running weather 56 deg with some wind. I ran 5 miles at the lake route and continued to the short coutry rd route for a another 6 miles. The 1.1 ast mile was around the nigborethood.
PM:
7.1 easy miles at my nighborehood route. Legs felt good after today medium long run. I waited as long as posible to run this evening I think that helped. 46 degrees weather that felt a little cold for me.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 10.00 | 0.00 | 0.00 | 17.10 |
| AM:
MP workout at the hilly lake winnebago rout. 1 mile wormup. 10 miles faster than marathon pace in 1:12:11 7:12 per mile and the last 1.1 mile to cool down. I was aiming for 7:35-7:40 per mile but it must the new fast shoes :)
PM:
5 easy miles very late in the evening
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 8.00 | 0.00 | 0.00 | 21.00 |
| AM:
no running this morning planing to do the long run later today to rest my body from sataurday workouts.
PM
21 long run
first 12 miles easy all at the hilly Lake route. 8 miles in 1:01:00 7:30 per mile I think. Last mile extra easy to cool down.
| | 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 Easy miles at the lake route
PM:
4 extra easy around the nighborehood
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 2.50 | 12.00 |
| AM:
12 miles. I started with 1 mile easy to the hill at the lake rout. Its a .15 mile long X 8 times cooling on the down hill = 2.5 miles then 8.5 easy from the lake finishing tha last mile in the nighborehood for a totoal of 12 miles.
today's hill
| | 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:
8 easy miles nice weather a little wind but 56 wth wind shield 46
PM:
4 easy with Beth and Amir on his bike
| |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 6.00 | 0.00 | 12.00 |
| AM:
Tempo run this morning
1 mile easy, 6 miles @ 7:00, 1 miles cool down
PM:
4 miles easy
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 4.00 | 0.00 | 12.00 |
| AM:
no running I slept after a late night at work came in the morining and went to bed
PM
12 miles workout 4 easy 4 @ 7:06 a mile for 29:24 minuts and then 4 esy cooling down. I have been good for some time now so tonight we gonna let loose and have some fun after this woekout. I hope I survive tomorrow long run :)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| AM:
No running this morning too much fun sat night
PM:
16 easy miles very late run
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM:
no ruuning
PM:
12 easy
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| 12 easy
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| no more workouts just easy running. 12 miles pm run today10 were hot pace just under marathon pace its time to rest and gain few lbs before the race.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 2.00 | 0.00 | 10.00 |
| AM:
4 easy
PM:
tempo 6 miles 2 easy 2 @7 mints 2 easy I dont need 2 runs a day for fitness but I feel my body is falling into deep sleep so just waking it up with 2 runs same miles.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 4.00 | 0.00 | 0.00 | 10.00 |
| AM:
5 easy with my dog Daisy it hot for few meeters but I to end it.
Pm:
5 miles 4 turned up to be marathon pace by mistake. Taper madness is kicking in. I kept going because it felt good I hope that I dont pay for it on race day next week.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 easy I sarted with a mile bike ride with my doughter she said she's bored and not into rnning today but it was fun wormup with her
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 easy miles with Daisy
| |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 236.90 | 37.00 | 12.00 | 2.50 | 288.40 |
| |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|