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Total Miles: 1,165.46 since 09/15/2023
7 Day Total (Starting 5/8): 0.00
loise wambui
They have logged 1,165.46 Miles
Runs
| Date | Distance | Time | Mi. Pace | Location | Photo |
| 5/6/24 | 10.00 K | 47:25 | 7:38 | Kenyan Athletics Training Academy (KE) | 
|
| Most people never run far enough on their first wind to find out they've got a second | |||||
| 5/4/24 | 25.00 K | 1:42:34 | 6:37 | Kenyan Athletics Training Academy (KE) | 
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| I don’t run to add days to my life, I run to add life to my days | |||||
| 5/1/24 | 20.00 K | 01:21:32 | 6:34 | Kenyan Athletics Training Academy (KE) | 
|
| Success isn’t how far you got, but the distance you traveled from where you started | |||||
| 4/29/24 | 15.00 K | 58:53 | 6:20 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| My doctor told me that jogging could add years to my life. I think he was right. I feel ten years older already | |||||
| 4/26/24 | 16.00 K | 1:20:08 | 8:04 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Running is my alone time. I have people around me all the time, all day. The only time I have alone is when I’m running, or when I’m at church. Running’s easier to fit in | |||||
| 4/24/24 | 20.00 K | 1:19:41 | 6:25 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| I love running but I think you have to find a workout routine that really speaks to you beyond trying to get goals for your body | |||||
| 4/22/24 | 16.00 K | 1:24:02 | 8:28 | Kenyan Athletics Training Academy (KE) | 
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| Run when you can, walk if you have to, crawl if you must; just never give up | |||||
| 4/17/24 | 10.00 K | 36:04 | 5:49 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Run like there’s a hot guy in front of you and a creepy one behind you | |||||
| 4/16/24 | 10.00 K | 58:00 | 9:21 | Kenyan Athletics Training Academy,Thika (KE) | 
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| The best way to gain confidence and self-esteem is to do what you are afraid to do | |||||
| 4/11/24 | 10.00 K | 44:00 | 7:05 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Every aspect of a run, from the pain it produced to the weather conditions, offered me a choice: Is this a thought that will slow me down? Or can I find a perspective that will speed me up | |||||
| 4/10/24 | 14.00 K | 1:12:38 | 8:21 | Kenyan Athletics Training Academy, Thika (KE) | 
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| running is easy, It’s just one foot in front of the other | |||||
| 4/8/24 | 16.00 K | 01:21:32 | 8:13 | Kenyan Athletics Training Academy (KE) | 
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| I breathe in strength and breathe out weakness | |||||
| 4/5/24 | 16.00 K | 1:18:34 | 7:55 | Kenyan Athletics Training Academy (KE) | 
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| Runners just do it – they run for the finish line even if someone else has reached it first | |||||
| 4/4/24 | 10.00 K | 44:00 | 7:05 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| i just felt like flying today | |||||
| 4/2/24 | 14.00 K | 58:00 | 6:41 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Exercise is so amazing from the inside out. I feel so alive and have so much energy. | |||||
| 4/1/24 | 16.00 K | 66:27 | 6:42 | Kenyan Athletics Training Academy (KE) | 
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| Running is something you can do and be alone in your thoughts, and I like that | |||||
| 3/29/24 | 15.00 K | 58:44 | 6:19 | Kenyan Athletics Training Academy (KE) | 
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| ust keep moving. Someone said this to me a long time ago. It's a Buddhist saying, I think: 'There is no wasted effort. | |||||
| 3/27/24 | 16.00 K | 66:00 | 6:39 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Running is my alone time. I have people around me all the time, all day. The only time I have alone is when I’m running | |||||
| 3/25/24 | 16.00 K | 68:11 | 6:52 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Running is a form of meditation for me. It’s a chance to clear my mind and focus on what’s important | |||||
| 3/25/24 | 16.00 K | 68:11 | 6:52 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Running is a form of meditation for me. It’s a chance to clear my mind and focus on what’s important | |||||
| 3/20/24 | 12.00 K | 59:42 | 8:01 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| Ask yourself: ‘Can I give more?’. The answer is usually: ‘Yes’ | |||||
| 3/18/24 | 14.00 K | 62:43 | 7:13 | Kenyan Athletics Training Academy,Thika (KE) | 
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| I run because I can. When I get tired, I remember those who can't run, what they would give to have this simple gift I take for granted, and I run harder for them. I know they would do the same for me | |||||
| 3/16/24 | 20.00 K | 1:29:03 | 7:10 | Kenyan Athletics Training Academy (KE) | 
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| Success isn’t how far you got, but the distance you traveled from where you started | |||||
| 3/13/24 | 5.00 K | 17:40 | 5:42 | Kenyan Athletics Training Academy (KE) | 
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| Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable | |||||
| 3/11/24 | 16.00 K | 62:07 | 6:15 | Kenyan Athletics Training Academy (KE) | 
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| I always want to give more than I gave yesterday | |||||
| 3/9/24 | 20.00 K | 1:20:06 | 6:27 | Kenyan Athletics Training Academy,Thika (KE) | 
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| feeling good, long run | |||||
| 3/6/24 | 18.00 K | 1:22:08 | 7:21 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Exercise is like meditation for me. And I'm giving myself that time . . . I cannot live without it now. When you have such a good workout, it clears everything up mentally, physically, and you just have a better day | |||||
| 3/5/24 | 10.00 K | 42:00 | 6:46 | Kenyan Athletics Training Academy,Thika (KE) | 
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| I thought running was a punishment until I discovered beer runs | |||||
| 3/4/24 | 16.00 K | 62:08 | 6:15 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Life is short. Running makes it seem longer | |||||
| 2/29/24 | 10.00 K | 48:00 | 7:44 | Kenyan Athletics Training Academy (KE) | 
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| Today’s impossible is tomorrow’s normal. | |||||
| 2/27/24 | 15.00 K | 64:58 | 6:59 | Kenyan Athletics Training Academy,Thika (KE) | 
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| I always felt free when I ran. I suppose that's what was good about it | |||||
| 2/26/24 | 22.00 K | 1:30:17 | 6:37 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Long distance running is 90 percent mental and the other half is physical | |||||
| 2/21/24 | 12.00 K | 48:39 | 6:32 | Kenyan Athletics Training Academy,Thika (KE) | 
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| I breathe in strength and breathe out weakness. | |||||
| 2/16/24 | 20.00 K | 1:19:07 | 6:22 | Kenyan Athletics Training Academy, Thika (KE) | 
|
| My doctor told me that jogging could add years to my life. I think he was right. I feel ten years older already | |||||
| 2/15/24 | 15.00 K | 60:11 | 6:28 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| Ask yourself: ‘Can I give more?’. The answer is usually: ‘Yes | |||||
| 2/14/24 | 10.00 K | 35:10 | 5:40 | Kenyan Athletics Training Academy,Thika (KE) | 
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| “Run when you can, walk if you have to, crawl if you must; just never give up | |||||
| 2/13/24 | 18.00 K | 1:15:25 | 6:45 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| feeling good | |||||
| 2/10/24 | 10.00 K | 38:45 | 6:15 | nyeri (KE) | 
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| Pain is inevitable. Suffering is optional, great race today | |||||
| 2/9/24 | 12.00 K | 60:23 | 8:06 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Long distance running is 90 percent mental and the other half is physical | |||||
| 2/7/24 | 15.00 K | 1:01:36 | 6:37 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Running is alone time that lets my brain unspool the tangles that build up over days | |||||
| 2/5/24 | 12.00 K | 57:23 | 7:42 | Kenyan Athletics Training Academy,Thika (KE) | 
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| A one hour run is 4% of your day. No excuses | |||||
| 2/2/24 | 15.00 K | 58:53 | 6:20 | Kenyan Athletics Training Academy,Thika (KE) | 
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| The only reason I would take up jogging is so that I could hear heavy breathing again | |||||
| 2/1/24 | 9.00 K | 47:53 | 8:34 | Kenyan Athletics Training Academy (KE) | 
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| I’ve got 99 problems, so I went on a run to ignore them all | |||||
| 1/31/24 | 20.00 K | 1:37:32 | 7:51 | Kenyan Athletics Training Academy,Thika (KE) | 
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| The only reason I would take up jogging is so that I could hear heavy breathing again | |||||
| 1/29/24 | 18.00 K | 1:26:34 | 7:45 | Kenyan Athletics Training Academy (KE) | 
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| feeling good monday run | |||||
| 1/27/24 | 30.00 K | 2:25:36 | 7:49 | Kenyan Athletics Training Academy (KE) | 
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| great running | |||||
| 1/24/24 | 12.00 K | 60:21 | 8:06 | Kenyan Athletics Training Academy (KE) | 
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| Nothing will work unless you do | |||||
| 1/23/24 | 12.00 K | 54:38 | 7:20 | Kenyan Athletics Training Academy,Thika (KE) | 
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| I'm often asked what I think about as I run. Usually the people who ask this have never run long distances themselves. I always ponder the question. What exactly do I think about when I'm running? I don't have a clue | |||||
| 1/22/24 | 25.00 K | 1:39:34 | 6:25 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Running is alone time that lets my brain unspool the tangles that build up over days | |||||
| 1/19/24 | 10.00 K | 60:12 | 9:42 | Kenyan Athletics Training Academy (KE) | 
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| If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward | |||||
| 1/17/24 | 18.00 K | 1:13:39 | 6:36 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Don’t dream of winning, train for it | |||||
| 1/16/24 | 10.00 K | 49:12 | 7:56 | Kenyan Athletics Training Academy (KE) | 
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| My running style is best described as ‘drunk giraffe | |||||
| 1/15/24 | 15.00 K | 1:02:19 | 6:42 | Kenyan Athletics Training Academy (KE) | 
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| amazing workout here in kenya | |||||
| 1/13/24 | 10.00 K | 35:48 | 5:46 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable | |||||
| 1/11/24 | 10.00 K | 58:53 | 9:29 | Kenyan Athletics Training Academy,Thika (KE) | 
|
| Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable | |||||
| 1/10/24 | 10.00 K | 36:20 | 5:51 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Running is the greatest metaphor for life, because you get out of it what you put into it. | |||||
| 1/8/24 | 18.00 K | 1:21:30 | 7:18 | Kenyan Athletics Training Academy (KE) | 
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| I may run at the speed of turtles swimming through peanut butter. But I run | |||||
| 1/4/24 | 15.00 K | 1:08:53 | 7:24 | Kenyan Athletics Training Academy (KE) | 
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| In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that | |||||
| 12/19/23 | 12.00 K | 44:00 | 5:55 | Kenyan Athletics Training Academy,Thika (KE) | 
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| The real purpose of running isn’t to win a race. It’s to test the limits of the human heart | |||||
| 12/18/23 | 16.00 K | 1:11:57 | 7:15 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Running is alone time that lets my brain unspool the tangles that build up over days. I run, pound it out on the pavement, channel that energy into my legs, and when I’m done with my run, I’m done with it | |||||
| 12/16/23 | 5000.00 Meters | 17:51 | 5:45 | nairobi (KE) | 
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| Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running | |||||
| 12/13/23 | 10.00 K | 56:08 | 9:03 | Kenyan Athletics Training Academy (KE) | 
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| A short run is better than no run | |||||
| 12/12/23 | 12.00 K | 46:00 | 6:11 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Fast running isn't forced. You have to relax and let the run come out of you | |||||
| 12/11/23 | 16.00 K | 63:00 | 6:21 | Kenyan Athletics Training Academy,Thika (KE) | 
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| We are what we repeatedly do. Excellence, then, is not an act, but a habit | |||||
| 12/8/23 | 12.00 K | 57:21 | 7:42 | Kenyan Athletics Training Academy (KE) | 
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| Never underestimate your strength | |||||
| 12/6/23 | 10.00 K | 36:11 | 5:50 | Kenyan Athletics Training Academy, Thika (KE) | 
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| It's very hard at the beginning to understand that the whole idea is not to beat the other runners. Eventually, you learn that the competition is against the little voice inside you that wants you to quit | |||||
| 12/5/23 | 10.00 K | 46:24 | 7:29 | Kenyan Athletics Training Academy (KE) | 
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| I thought running was a punishment until I discovered beer runs | |||||
| 12/4/23 | 15.00 K | 60:21 | 6:29 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Long distance running is 90 percent mental and the other half is physical | |||||
| 12/1/23 | 16.00 K | 65:53 | 6:38 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Just because your muscles start to protest doesn’t mean you have to listen | |||||
| 11/30/23 | 6.00 K | 30:00 | 8:03 | Kenyan Athletics Training Academy,Thika (KE) | 
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| running begins at the end of your comfort zone | |||||
| 11/29/23 | 16.00 K | 71:19 | 7:11 | Kenyan Athletics Training Academy (KE) | 
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| The human spirit is indomitable. No one can ever say you must not run faster than this or jump higher than that. There will never be a time when the human spirit will not be able to better existing records | |||||
| 11/28/23 | 9.00 K | 35:00 | 6:16 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Most of us have enough areas of our lives where we have to meet others’ expectations. Let your running be about your own hopes and dreams | |||||
| 11/27/23 | 16.00 K | 73:37 | 7:25 | Kenyan Athletics Training Academy (KE) | 
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| People sometimes sneer at those who run every day, claiming they’ll go to any length to live longer. But don’t think that’s the reason most people run. Most runners run not because they want to live longer, but because they want to live life to the fullest | |||||
| 11/24/23 | 14.00 K | 67:26 | 7:46 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Running is a mental sport (and we’re all insane!). | |||||
| 11/23/23 | 8.00 K | 32:00 | 6:27 | Kenyan Athletics Training Academy (KE) | 
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| I think I get addicted to the feelings associated with the end of a long run. I love feeling empty, clean, worn out, and sweat-purged. I love that good ache of the muscles that have done me proud | |||||
| 11/22/23 | 16.00 K | 1:16:03 | 7:39 | Kenyan Athletics Training Academy (KE) | 
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| Exerting yourself to the fullest within your individual limits: that’s the essence of running | |||||
| 11/21/23 | 9.00 K | 35:00 | 6:16 | Kenyan Athletics Training Academy, Thika (KE) | 
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| speedwork. There is something magical about running; after a certain distance, it transcends the body. Then a bit further, it transcends the mind. A bit further yet, and what you have before you, laid bare, is the soul. | |||||
| 11/20/23 | 16.00 K | 1:18:23 | 7:54 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Running is alone time that lets my brain unspool the tangles that build up over days. I run, pound it out on the pavement, channel that energy into my legs, and when I’m done with my run, I’m done with it | |||||
| 11/17/23 | 16.00 K | 1:15:04 | 7:34 | Kenyan Athletics Training Academy, Thika (KE) | 
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| We are what we repeatedly do. Excellence, then, is not an act, but a habit | |||||
| 11/16/23 | 10.00 K | 44:00 | 7:05 | Kenyan Athletics Training Academy,Thika (KE) | 
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| If you don’t have answers to your problems after a four-hour run, you ain’t getting them | |||||
| 11/14/23 | 14.00 K | 58:00 | 6:41 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Running is alone time that lets my brain unspool the tangles that build up over days. I run, pound it out on the pavement, channel that energy into my legs, and when I’m done with my run, I’m done with it | |||||
| 11/13/23 | 18.00 K | 1:23:07 | 7:26 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Rain or shine, I run. But there’s something about running in the rain that makes me feel alive | |||||
| 11/11/23 | 25.00 K | 1:36:28 | 6:13 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Run, run and run….. the more your body cries out as a sweat, more physically and mentally fit you are | |||||
| 11/10/23 | 15.00 K | 63:06 | 6:47 | Kenyan Athletics Training Academy,Thika (KE) | 
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| There are two types of people in this world: those who run and those who should. | |||||
| 11/9/23 | 18.00 K | 1:21:57 | 7:20 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Running is a road to self-awareness and reliance – you can push yourself to extremes and learn the harsh reality of your physical and mental limitations or coast quietly down a solitary path watching the earth spin beneath your feet | |||||
| 11/8/23 | 5000.00 Meters | 17:57 | 5:47 | Kenyan Athletics Training Academy, Thika (KE) | 
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| The real purpose of running isn’t to win a race. It’s to test the limits of the human heart | |||||
| 11/7/23 | 12.00 K | 53:18 | 7:09 | Kenyan Athletics Training Academy,Thika (KE) | 
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| I’m not fast, I’m just awkwardly ahead of everyone else | |||||
| 11/3/23 | 14.00 K | 72:53 | 8:23 | Kenyan Athletics Training Academy,Thika (KE) | 
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| If you want to run, then run a mile. If you want to experience another life, run a marathon | |||||
| 11/2/23 | 16.00 K | 54:00 | 5:26 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Running may be an independent activity but you’re never alone. | |||||
| 11/1/23 | 18.00 K | 1:12:00 | 6:27 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Jogging is very beneficial. It’s good for your legs and your feet. It’s also very good for the ground. It makes it feel needed | |||||
| 10/30/23 | 8.00 K | 42:17 | 8:31 | Kenyan Athletics Training Academy, Thika (KE) | 
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| taking it slow today morning, Running is something you can do and be alone in your thoughts, and I like that | |||||
| 10/27/23 | 10.00 K | 58:53 | 9:29 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Exercise is like meditation for me. And I'm giving myself that time . . . I cannot live without it now. When you have such a good workout, it clears everything up mentally, physically, and you just have a better day | |||||
| 10/26/23 | 18.00 K | 1:16:07 | 6:49 | Kenyan Athletics Training Academy, Thika (KE) | 
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| 400m sprints at thika stadium, There is magic in misery. Just ask any runner | |||||
| 10/25/23 | 18.00 K | 1:19:32 | 7:07 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Obstacles are those frightful things you see when you take your eyes off your goals. | |||||
| 10/23/23 | 18.00 K | 1:20:00 | 7:10 | Kenyan Athletics Training Academy,Thika (KE) | 
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| Running teaches us that we are capable of so much more than we ever imagined | |||||
| 10/21/23 | 20.00 K | 1:20:53 | 6:31 | Kenyan Athletics Training Academy, Thika (KE) | 
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| Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed | |||||
| 10/20/23 | 15.00 K | 01:21:32 | 8:45 | Kenyan Athletics Training Academy, Thika (KE) | 
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| re generation morning run at kata thika, easy run 15km | |||||
| 10/18/23 | 5.00 K | 17:29 | 5:38 | Kenyan Athletics Training Academy, Thika (KE) | 
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| very happy to win the 5km time trial at kata, amazing running | |||||
| 10/17/23 | 20.00 K | 1:25:43 | 6:54 | Kenyan Athletics Training Academy, Thika (KE) | 
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| cool run, 20km easy run, cant push, tommorow is our time trial | |||||
| 10/16/23 | 12.00 K | 1:05:35 | 8:48 | Kenyan Athletics Training Academy, Thika (KE) | 
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| some rain in the morning today, 12km was great for us, next is kata time trial, cant wait | |||||
| 10/14/23 | 10.00 K | 37:07 | 5:59 | machakos kenya (KE) | 
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| we went to gauge ourselves with others and it was a great season opener thanks to team kata | |||||
| 10/12/23 | 20.00 K | 01:20:43 | 6:30 | Kenyan Athletics Training Academy, Thika (KE) | 
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| feeling amazing today, 400m on the dirt track, 5km plus evening run | |||||
| 10/11/23 | 18.00 K | 1:18:29 | 7:02 | Kenyan Athletics Training Academy,Thika (KE) | 
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| the program today was all about moderate pace | |||||
| 10/10/23 | 18.00 K | 1:18:07 | 7:00 | Kenyan Athletics Training Academy, Thika (KE) | 
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| led the ladies all the way to the finish line, a few uphill on the course but that did not stop me today, amazing feeling. | |||||
| 10/9/23 | 16.00 K | 1:06:11 | 6:40 | Kenyan Athletics Training Academy,Thika (KE) | 
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| run run run | |||||
| 10/6/23 | 6.00 K | 1:30:00 | 24:09 | Kenyan Athletics Training Academy,Thika (KE) | 
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| drills | |||||
| 10/5/23 | 20.00 K | 01:21:32 | 6:34 | Kenyan Athletics Training Academy, Thika (KE) | 
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| good run | |||||
| 10/4/23 | 16.00 K | 1:16:43 | 7:43 | Kenyan Athletics Training Academy, Thika (KE) | 
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| great workout | |||||
| 10/2/23 | 18.00 K | 1:25:09 | 7:37 | Kenyan Athletics Training Academy, Thika (KE) | 
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| monday run | |||||
| 9/30/23 | 30.00 K | 3:00:00 | 9:40 | 2:34:23 (KE) | 
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| great run | |||||
| 9/29/23 | 25.00 K | 1:40:17 | 6:28 | Kenyan Athletics Training Academy, Thika (KE) | 
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| easy run | |||||
| 9/28/23 | 30.00 K | 2:47:21 | 8:59 | Kenyan Athletics Training Academy, Thika (KE) | 
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| feeling great | |||||
| 9/27/23 | 25.00 K | 2:00:23 | 7:45 | Kenyan Athletics Training Academy,Thika (KE) | 
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| amazing run | |||||
| 9/23/23 | 30.00 K | 2:21:00 | 7:34 | Kenyan Athletics Training Academy,Thika (KE) | 
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| amazing run | |||||
| 9/22/23 | 20.00 K | 1:41:50 | 8:12 | Kenyan Athletics Training Academy,Thika (KE) | 
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| feeling great | |||||
| 9/21/23 | 20.00 Miles | 1:59:34 | 5:59 | Kenyan Athletics Training Academy,Thika (KE) | 
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| feeling good | |||||
| 9/19/23 | 16.00 Miles | 59:54 | 3:45 | Kenyan Athletics Training Academy,Thika (KE) | 
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| good workout | |||||
| 9/18/23 | 18.00 Miles | 1:23:22 | 4:38 | Kenyan Athletics Training Academy,Thika (KE) | 
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| feeling great | |||||
| 9/16/23 | 20.00 Miles | 1:20:54 | 4:03 | Kenyan Athletics Training Academy, Thika (KE) | 
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| great run | |||||
| 9/15/23 | 16.00 Miles | 1:22:26 | 5:10 | Kenyan Athletics Training Academy,Thika (KE) | 
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| workout friday | |||||
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