My journey to 50 in 50 states

February 2014

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesYasir's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
201320142015201620172018
15% off for Fast Running Blog members at St. George Running Center!

Location:

Kansas city,Mo,United States

Member Since:

Sep 10, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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:

2017 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 2018. 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. 8 years old boy and a 10 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:

Miles:This week: 0.00 Month: 0.00 Year: 208.70
GTS 13 Gray Lifetime Miles: 688.25
GTS 13 Blue Lifetime Miles: 75.20
GTS 13 Blue OLD Lifetime Miles: 598.21
Daisy Lifetime Miles: 27.00
Gravity III Lifetime Miles: 103.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
227.990.0012.006.00245.99
GTS 13 Gray Miles: 123.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

easy 20 miles on the treatmill. Icy roads and 6 degree temp.

GTS 13 Gray Miles: 20.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Back on the treadmill today for 11 easy miles. Still snowing outside we should get about 10 inches of snow by tonight. planing to run 80 miles this week. I hope not to lose my mind this week running all of these miles on the treatmill.

GTS 13 Gray Miles: 11.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.660.000.000.0014.66

afternoon workout: 4.66 miles around the nighbor hood 23 temp no wind sunny.

night workout: 10 easy miles.

GTS 13 Gray Miles: 14.66
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Afternoon: 11 easy miles around the neighborhood.

Night: 5 easy on the treadmill.

its hard to run allot of miles out side because most of us now days don't have the time to shovel our driveways so I have to fight all the drivers who are texting and goggling for dinner.

enough winning im glad im back full time treaning for lincoln marathon on may.

GTS 13 Gray Miles: 16.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

Afternoon: 12 miles tempo

4 easy miles then 6 very hard on a hilly rout (lake wanabago rout) finishing with 2 easy miles. This was a hard worout for me. Lack of sleep last is to blame I think.

Night: Rest rest rest

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 easy miles in the books just int time for a romantic valentines' dinner. life is good more side walks are cleared today

no night workout tonight........

GTS 13 Gray Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

lets call this a semi easy 13 miles.

GTS 13 Gray Miles: 13.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

The body wanted to run today but today was a crazy day. Good thing tomorrow was a scheduled day off, but its going to be a long run day every body is happy.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles long run. 45 and suny most of the run. felt very good.

GTS 13 Gray Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Today was a runer's weather in MO. 41 degrees at 5:30 am so I went out for a 10 miler

PM weather was almost 60 really guss what I did.. runnnn

AM: 10 easy  miles at 41 degs 

PM: 6 easy miles at 57 degs

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

Afternoon: 12 miles easy on country road route allot of mud and water.

Night: 6 miles easy around the neighborhood

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.006.0017.00

AM: Interval

4 miles easy outside for worming up.

on the treadmill 6 miles X 1600 with 800 in between at an easy pace for recovery

splits (6:50, 6:40, 6:40, 6:40, 6:40, 6:40).

I felt much better than the last time I did this workout even though I added an extra interval.

short cool down (1/2 mile) saving some enegy for a PM workout if life would allow one.

PM: 4 easy miles with my dog Daisey

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Noon: 10 windy miles.

Evening: 4.5 with my dog daisey. she is in charge of my evening runs now.

GTS 13 Gray Miles: 14.50
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.830.000.000.0014.83

Noon: eassy 11.5 nice weather 55 and suny.

Evening:3.33 with daisey just to cross the 100 miles mark for this week and whe weather is perfect too.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

PM: 11 easy miles. I took the morning off after a 100+ miles week.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

snowy windy 10 miles

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.006.000.0014.00

Tempo run: total of 14 miles

4 easy miles to wormup

6 miles @ 7:10, 7:14, 7:00, 7:00, 7:00, 7:10

4 easy miles to cool down

10 degrees with 13 mph wind. Last week miles really made this workout feel  much easier than 2 weeks a go

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Afternoon: 10 easy miles felt ok after last nights tempo run.

night:? will see

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
227.990.0012.006.00245.99
GTS 13 Gray Miles: 123.16
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com