My journey to 50 in 50 states

April 2014

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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
262.8313.006.006.00287.83
GTS 13 Blue Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

long:

first 10 miles extra easy sore from my monday workout but after that I felt very good. Ran 11 through 16 hard. the last 2 realy easy.

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

AM: 12.05 miles on rainy 45 degree

pm: 4 miles on a 53 degree and humid

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.503.000.000.0016.50

Noon: 12 easy miles

PM: 1 mile easy 3 miles marathon pace .5 mile easy (Ran out of time).,

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

16 miles @ 8:20-30

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

16 @ 8:30

last 2 cool down @ 9:00

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Noon:

12 miles long meant to be a 20 miler but work and my body told you should split this on since we ran 16 and 18 miles runs the last 2 days

night (8 o'clock)

8 miles close to mp and the last one eassy

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

90 minutes strength training. Full body workout 3 sets of 15 for each muscle groups.

shoulders, hamstring, Quads, Back, Hips, and killed my calf (hoping to avoid any Achilles disasters one month a way from race day). Bench press and last hanging legs raises. Tomorrow back on the road again.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Noon:

16 @8:30 worm windy and some rain

night:

4 @8:00 worm winddy

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

AM: 16 long

PM: 4 easy

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.006.000.0020.00

Noon:

Tempo

6 miles easy @8:30 pace wormup

6 miles @7:00 Pace felt in control and no struggling like last few temp workouts

4 easy cool down.

tonight:

4 easy to loosing up

 

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

Noon:

12 miles aroung the nighborhood

tonight:

8 miles at lake wanabago

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

AM:

this was an early run (5:00) just before my wife's half mrathon. 8 miles 2 were easy and 6 at marathon pace. Felt easy after a high mileage week

PM: so much for easy this ended up 4 miles 6 seconds under marathon pace but it felt realy easy I hope not to regret it tomorrow during my long run.

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

I decided to move today long run to tomorrow due to work and non stop rain.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
24.000.000.000.0024.00

This was the last long run before the Lincoln marathon on May 4. I started the run with a tight hip (right side) but it got better all the way until the last 2 miles. I'm glad I was able to finish on pace. Getting a new pair of shoes out the box tomorrow and let the tapering madness begins. drooping the miles by 80% for this week. 60% next weel. and 40% for the last week with race miles included.

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

Hip is much better on this run today after a quick adjustment from my favorite chiropractic who never tells you to stop running. perfect weather for an easy 12 miler. I love my new Brooks

GTS 13 Blue Miles: 12.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Noon:

4 easy with hip very tight

Evwning:

8 felt much better all miles were @8:00 miles

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.006.0012.00

Intervals:

3 miles worm up with Beth and lady

6 miles @ 6:28, 6:24, 6:22, 6:19, 6:27, 6:24 the pace was really comfortable. Beth had the watch so I had to run by effort only. Loved having the kids and

Beth out there made it allot fun and easier.

.5 miles rocovery in between intervals. My hip is liking the miles reduction. I hope today's intervals wouldn't regress it's recovery. All my Boston Marathon runners I'll be watching you live good luck on Monday.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles at pleasanthill rout.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.330.000.000.0012.33

12.33 miles @ 8:00

4 miles on the bike bringing beth Gatorad

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

easy 3 miles on a tight hip.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles a little faster than easy 1:19:00

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy mile tight hip after physical therapy

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

My tightened hip is improving toward the big day but my head is playing ticks on me. I trust my training (lol). ok Im near madness now I went from 112  miles a week to a  12 miles trying to rest my hip my body does not know what to do.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
262.8313.006.006.00287.83
GTS 13 Blue Miles: 12.00
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