 Khafiz's Content Links
 Khafiz's Calendar
8/31 |
Albuquerque, NM
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9/20 |
Dayton, OH
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10/19 |
Albuquerque, NM
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Since 7/21/2008
 Khafiz Gondry
I began running in March 2007 when a co-worker asked me to train for a 1/2 Marathon with him. I didn't do the 1/2 but ended up doing a 10k as my first race. In the years before that I never ran more than 1.5 miles for my annual fitness test. I have since become addicted to running and wish I would have started sooner. I am continuing to improve and I know I will be running for years to come.
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WD YDT (What did you do today?) |
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WDYDT for Sunday, August 24, 2008
Ran 1st Annual Buffalo Navy Waterfront 8K. Finshed 7th with a finishing time of 29:50. 2nd in Age Group.
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Newest Race Results |
See all 16 Races  |
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8/16/08 —
Clarence, NY
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17:33 |
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8/11/08 —
Lewiston, NY
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21:54 |
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7/27/08 —
ALBUQUERQUE, NM
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1:28:59 |
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7/20/08 —
Albuquerque, NM
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44:15 |
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7/12/08 —
Albuquerque, NM
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1:05:45 |
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7/4/08 —
Albuquerque, NM
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32:01 |
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Newest Content Additions |
12 Entries |
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 Added a WDYDT Entry at 8:33 AM. |
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WDYDT for Sunday, August 24, 2008
Ran 1st Annual Buffalo Navy Waterfront 8K. Finshed 7th with a finishing time of 29:50. 2nd in Age Group.
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| Added a WDYDT Entry at 9:10 PM. |
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WDYDT for Wednesday, August 20, 2008
8 miles; 2 mile warm-up, 5x600m @ 5K pace w/90 sec. jog between, 3 mile cooldown.
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| Added a WDYDT Entry at 9:32 PM. |
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WDYDT for Saturday, August 16, 2008
Won my first 5K race today! I ran the Brian Rybarczyk Memorial 5K in Williamsville, NY and won with a finishing time of 17:33. I also beat my old 5K PR of 18:55.
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| Added a WDYDT Entry at 9:29 PM. |
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WDYDT for Sunday, August 17, 2008
Planned on running 20 today but was only able to get through 18. My legs felt a little tired and heavy and still a little sore from the day before and by the time I hit 17 miles I was drained. I need to take a few days off to rest.
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| Added a WDYDT Entry at 9:22 PM. |
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WDYDT for Friday, August 15, 2008
10 mile tempo; 1 mile warm-up, 8 miles at 6:44 min/mi pace, 1 mile cooldown.
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 Added a Race Results at 10:19 AM. |
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Monday, 08/11/2008 — Lewiston, NY |
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| Added a WDYDT Entry at 9:29 AM. |
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WDYDT for Wednesday, August 13, 2008
8 miles total; 2 mile warm-up, 5x1000m @ 5K pace w/2 min jog in between, 1.5 mile cooldown.
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| Added a WDYDT Entry at 10:12 PM. |
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WDYDT for Monday, August 11, 2008
Ran a 3.5 mile cross-country style race at Bond Lake about 5 miles from the base in Niagara Falls. Finished in 21:54, 6th overall (behind some high school runners) and took 1st in 25-29 age group.
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| Added a WDYDT Entry at 4:28 PM. |
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WDYDT for Sunday, August 10, 2008
Arrived in Niagara Falls, NY around 5:00 P.M. Was supposed to do 22 miles but that didn't happen. Started my run around 6:30 P.M. and did 3 miles around the tiny Guard base then ventured off base. Around mile 4 it began to rain hard but I just kept going. I ended up running a loop around the base which was about 9 miles. At the end I was soaking wet with chafed nipples and only 12 miles for the day. Averaged 8:14 min/mi for the whole run.
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| Added a WDYDT Entry at 8:58 PM. |
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WDYDT for Friday, August 8, 2008
10 Mile Tempo Run: 1 mi. warm-up, 8 miles @ 6:56 min/mi average, and 1 mile cooldown. Started out strong but a little tired and my pace was all over the place. Started struggling at mile 5 of the tempo portion due to the increasing heat and headwind. Overall it was a very good run that tested my strength and endurence.
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| Added a WDYDT Entry at 2:47 PM. |
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WDYDT for Wednesday, August 6, 2008
Speedwork today, 8 miles total; 2.5 mile warmup, 4 x 800m @ 5K pace w/90 sec. jog between reps, 2.5 mile cooldown. Felt pretty good today despite having to run in the lunchtime heat. Planning on doing some light weight lifting this afternoon. Tomorrow is a rest day.
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| Added a WDYDT Entry at 5:09 PM. |
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WDYDT for Monday, August 4, 2008
Very easy 6 mile recovery run. Very hot outside, had to take it really slow.
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