My journey to 50 in 50 states

Lucky 13.1

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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: 40.00 Month: 170.00 Year: 868.00
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
277.0028.108.007.50320.60
GTS 13 Blue Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

a fantastic 37 deg with little or no wind 12 miles 5 with lady, 4 with Oakley, and the last 3 hard solo.

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

another late run Beth had to stay late at work so I had buss preschool pickup and diner's duties of the evening. started after 8pm finished around 10 pm but I got them in.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

and another one 12 miles first 4 with Oakley for worm up the last 8 just me.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 with daisy so is hard to call them easy around 8:00 pace it was suppose to be really easy but when daisy show up you better run.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

nothing exciting just 12 miles with the last 3 hard to make in time for Layla's soccer game.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 long last 3 tried to push the pace. Noooo running tomorrow.

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

10 easy miles.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

and a nother 10 miler

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in the pm. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

extra easy 4 miles trying to rest my legs for tomorrow lucky 13.1 half marathon. of course I have to work all night and be up early for maybe a worm up jog before the race wish me luck and hope that I don't fall to sleep.

Comments(3)
Race: Lucky 13.1 (13.1 Miles) 01:38:50, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5013.100.000.0013.60

I'm really happy with this run. I was shooting for something in between 95-97 minutes for this race but I got 98. The race was organized by the high school track and field so the course was their training route (wink wink hilly route) from mile 1 until 3 we were climbing and then a short down hill to start another climb all of this we were going east and the wind was on our left side so it wasn't a big factor yet, but after  .5 mile climb we turned left or north and this is when every thing went crazy we ran a 3.5 miles up hill into the north head wind. I passed 4 very fast runners but they were just fed up with wind and the climbing . Thanks god  its down hill from mile 7.5-9.5 so I tried to recover on this section. whoever designed this course is a mean coach. He made sure as soon as we turned right from the down hill you see the 10 miles marker but you climb from that flag all the way to mile 12.5. the rest is through the school parking lot  going through the track once which I tend to hate the lap I prefer home stretch. I'm really happy with 98 minutes result. I did not taper so I ran on tired legs(intentionally) adding all the hills and wind this was a good workout for next month's marathon. no running sunday, but back on the road monday.

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.003.5012.00

The last 3 month I have been building a running base with a lot of easy and consistent running. the goal is to build endurance and stay injury free. I was worried about loosing a lot of speed by not doing any speed workouts during this period, but last Saturday showed me with 1:38:50 that I did not lose any speed specially if  I consider the hills and the wind. I'm 1 minute short from repeating my pr.

from now and until the marathon in 5 weeks I plan on dialing the speed workouts twice a week with (caution), so today I ran

8 miles  (easy for worm up)

3.5 miles (7 X 400 hill with  down hill jog for recovery) :-

1:17 1:17 1:14 1:19 1:17 1:18 1:12 (I would add 5 sec these 400 were short maybe .21 instat of .25 according to mapmy run).

the kids cheered me up on their bikes on my way up hill each time.

half a mile for recovery and drinking while running (I need to practice that I struggled last sat) 

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

12 miles with daisey, so easy is not a really accurate any time Diasey is pacing its a hot pace. Lets' calle it a 12 miles Daisey's pace. I  felt really good after yesterdays' hills repeats.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Work the cold and the rain forced this run to the treadmill. 35 deg with wintry mix (freezing cold rain) I had to bite the bullet and drive to the Gym.( Daisy is not happy with me)

Tempo run 

6.5 miles @ 9 min average pace

4 miles @ 7:24 exact pace thanx to treadmill.

1.5 @ 9 average pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles with Oakley and Daisey and the last 4 miles with Beth.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

me and Daisey rocked this run:

1 easy mile worm up

10 miles in 1:13:57 mints

1 easy mile cool down

 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

long 20 miles. No running for the dogs its a 70 hot deg over here so they just did this:

 

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

4 @ easy to worm up

4 @ 7:22 pace = 29:28:00

4 @ easy t cool down.

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

8 miles with daisy the last 4 solo

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

Daisey paced this run details later :)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles daisy's pace (a littl faster than easy) she lead the whole run.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 Easy miles. Weather wasn't bad. Gave Daisy a rest today.

GTS 13 Blue Miles: 12.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

late long 20 miles

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

late afternoon best 4 miles run of the year with Beth and the dogs Daisy and Oakley at the lake trail.

took a needed nap before my 8X800 with 800 recovery in between workout. total of 8 miles with worm up and cool down.

3:27, 3:26, 3:02, 3:17, 3:25, 3:00 (it might be short), 3:17, 3:11

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: 

4 easy miles with Beth. We decided to go the wanabago lake route. Had a lot of fun looking at all the nice big lake houses and boats.

PM:

12 easy miles. Thanks to Beth she drove with water and found me during my last 4 miles which gave me a second wave of energy to pick up the pace. I'm going to miss all the runing suport when her spring break is over next week.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
277.0028.108.007.50320.60
GTS 13 Blue Miles: 12.00
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