My journey to 50 in 50 states

March 2014

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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:

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. 

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:

Miles:This week: 0.00 Month: 280.60 Year: 1939.60
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
319.505.0014.006.00344.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy miles in the AM around the nighborhood

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

12.5 easy miles on pleasantvile route.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles felt very good after my hills workout yesterday on Pleasantville rout.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

feeling really good this week trying not to push the pace, but I think I did a little tonight but felt comfortable. Tomorrow must be really easy.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles with daisey felt very good at [leasantville route.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles on hilly pleasantvile rout weather around 70

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles at 8:00 minuts pace weather is around 45 windy felt good. trying to not push the pace any faster than 8:00 on easy days.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

12 miles tempo 

4 miles at sub 8:00

6 at sum 7:00

2 miles with my son Amir kool down.felling very good pace is getting more and more comfortable.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 easy miles

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: 5 easy and fun miles with my wife

PM: 12 easy around the nighborhood weather is great feeling very strong lately.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

long:

very easy from 0-13

sub 8:00 from 14-19

very easy from 20-21

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.002.000.0016.00

easy 14 and the last 2 were 10k pacew. 61 degrees and windy

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.002.000.000.0017.00

solid day I had 2 workouts both felt easy

AM: 13 miles at easy pace

pm: 4 miles 2 at marathon pace 1 easy and the last one wth my daughter.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.006.0016.00

AM:

3 miles worme up for evinging intervals workout

pm:

13 miles. 

4 worme up

6 intervals ( 6:50, 6:44, 6:36, 6:34, 6:22, 6:17)

800 m for cooling down in between

.5 mile kool down

 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

A.M. 12 easy

P.M. 4 easy

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.003.000.000.0017.00

AM: 

13 miles long run with my wife Beth. she eased into her 1/2 marathon pace by mile 10 and went all out for the last 1/4 mile to finish (left me behind but I'm not complaining). Fun and a good work out for a chilly and windy Saturday morning.

PM:

.5 easy mile with my 4 years old son

3.5 at marathon pace

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

long 16 miles @ mp+30 sec felt very good my kind of weather 41 wind at 6 mph.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

one mile with my son on his bike. it was fun

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

AM: 14 miles @ 8:10 pace

PM: 4 miles with the lovely wife. life is good

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 easy on a windy rainy 42 deg.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

life the weather and my body all decided there is no running for today.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.006.000.0018.00

the rest and the nice weather made today's workout a lot of fun

12 miles at  with my miles in pleasantville hilly route. She did realy good on such a hard route

6 miles @ 7:00 pace felt realy good until mile 18 but i finished

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 easy miles were scheuled for 16 bu ran out of time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

long

22 miles at lake tarils lake route. Easy the first 13 miles. Picked up the pace 10 sec slower than mrathon pac for the next 7 miles. the last 2 were very easy.Now the coach and some college basketball on tv.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM:

Strenght training with Beth. Focused on hip hamstring and back workouts.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
319.505.0014.006.00344.50
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