Kansas city,Mo,United States
Sep 10, 2013
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:
still looking please advice if you have good ideas.
Short-Term Running Goals:
2019 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 2019. 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.
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.
easy 2 miles mostley walking with beth and the dogs.
12 mailes @ 8:00 felt good after the 2 days rest
8 miles run with my speedy dog Daisy. ( she is the awake one)
3.5 miles @ worm up pace.
3 X 800 @ 5k pace with 800 cool down in between.
1.5 @ cool down pace.
10.5 miles @ 8:30
7.5 miles fun run with Daisy she pushed the pace the last 2 miles near mathon pace. why not? still wonder about what is the next goal would be, but for now I'm trying to keep a good mileage base before I start another build up.
5 miles @ 8:00 thanks to speedy Daisy
1.5 miles with dogs on my bike
7 miles easy @ 8:50
.5 @ cooling down
10 easy miles
10 miles easy
4 with beth and the kids on their bikes
6 alone at 8:50 pace
10 easy miles alone @ 8:30 pace
am: 7 miles @ 8:00
pm: between the cold and football games only core training for this evening