My journey to 50 in 50 states

July 2019

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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: 46.00 Month: 260.60 Year: 1919.60
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
284.0023.007.501.50316.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles at a new route I will call it Boost route. My kids joined a sport performance program calle Boost so i ran from home to watch them. 83 deg

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 most of them easy.  I felt good at mile 9 so I did some quater miles pace pick ups  6:30-7:00 pace and finished the last mile extra easy. 75 deg felt much better than last morning.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy but really hot 84 deg. I’m glad the heat forced me to go extra easy to save any speed that I have for tomorrow 800s repeats in the heat. Still starving all day no matters how much I ate. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

4 miles Easy in the rain

3 miles 4X (800 on 400 off recovery) 3:30, 3:14, 3:11, 2:53

3 easy.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

83 deg mp workout 2 miles easy then 6 miles @ mp finishing with 2 miles easy. I need to keep workimg on running on an even pace. 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles long run. I did not look at the weather or the time. Did not bring a watch or a phone just running with feel. I really enjoyed the run I need to do more of these type or runs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy at boost route hot so I kept the pace extra easy untill mile 9 I felt ok so I picked up the pace to 7 min and then packed down at the last half mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy until I got to mile 8.5 I  felt good to run around 7min pace and then down to finish. 90 something degree but not humid.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy. Picked up pace at mile 9. Still hot in Missouri 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

10 miles hill repeats workout.

2 miles worm up to Alandale hill.

6x 400 hill at Alandale hill.1:36, 1:36, 1:35, 1:36, 1:35, 1:32. then easy running around the nighborhood.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

1 easy 

6 @mp3 easy. I still need to work on Running an even pace I can’t be running 8:00 miles and 6:30 minuets miles on the same Mo workout. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

 

AM

14 long at Pleasant Hill route. challenging hills at mile 2, 7, 10 and 14 but I kept the pace easy. picked up the pace at mile 11 to the finish. 80 asnd suny. better pacing than yesterday 6 miles @ mp.

PM:

2

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy at Boost route. I could feel sunday's miles this morining.

PM:

2 easy

 

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy 5 around the nighborehood and 5 to Boost.

PM:

2 easy

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy neighborhood route. 86 hot and humid. Felt slow and tired legs. 

PM:

2 easy. It’s amazing how good these second runs feel no mater how hard the first run. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

AM:

tempo run at nighborhood route

6 miles easy

3 miles @ 7:26, 7:15, 7:10

lack of sleep and heat I had a hard time just hiting these numbers I should have put off this workout for another day next week but I'm ok with the result with no sleep adding 86 deg and humid.

1 miles easy

PM:

2 easy after a short knap and a much cooler weather.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy. very hot.

PM:

2 easy.

 

 

 

 

 

 

 

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

AM:

14 Long. free running no watch easy running until mile 12 I tried to pick the pace but nothing like marathon pace.

PM:

2 easy on the treadmil I went to the Gym with my son Amir.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

 

 

AM:

10 easy. Felt much better today since I decided to run the  long run easy yesterday and run it without a watch. 

PM:

2 easy one of them with Daisy she is getting older but she never slowed down.

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy. I have a little bounce of my feet today I hope to continue feeling this way for thursday speed workout.

PM:

2 easy at Amir soccer practince I ran part of them a little faster than I wanted I hope it won't make me tired for thursday hard workout.

 

AM

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

 

AM:

10 easy. 4 around the nighborehood and the rest at lake route. did some stride closer to the end of the run.

PM:

2 easy to the park and back.

 

 

 

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

AM:

5 @800 repeats with 400 recovery

3:18, 3:16, 3:17, 3:03, 3:13

PM:

2 easy at kids soccer practice.

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

Am:

1 mike easy 

7 MP

2 easy pacing still not as even as I would like it be I was running some times a minute faster than marathon pace only to drop 30 second slower. The positive thing I felt easy and relaxed at exact pace. Short run tonight if I could manage small Knape 

Pm:

2 easy after a short Knape and alt of food. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

AM:

14 long at the nighborhood route. picked the pace in the last 4 miles to marathon pace. Felt ok with the pace but the heat made a littl harder at mile 14.

PM:

2 easy at lake route. Felt really good desbite the AM workout.

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

AM:

10 easy 2 at the nihgborhood and 8 at the lake route.

PM:

2 easy nighborhood route.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am:

10 miles extra easy after my Weight  lifting last night I decided to be extra careful 

Pm:

2 something miles at Amir’s soccer practice. I felt extra fresh so I ran close to marathon pace close to the end of this run. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am:

10 easy at Grandview lake trail. Man I missed running on gravel. The sound of my feet is like a song I could listen to for hours. Brought Beth and the youngest one with me they fished while I did my 10. 

Pm:

2 easy back to the Nighborehood route. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
284.0023.007.501.50316.00
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