My journey to 50 in 50 states

August 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: 0.00 Month: 130.00 Year: 828.00
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
276.352.0012.0010.00300.35
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.006.000.0018.00

AM: 10 one at mp

pm: 1 hour tempo 1 mile wormup 1 mile cool down 6 miles @ 7:20-7:30

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

20 miles long run. The heat and humidity mad this run very challenging after mile 11 just like it did during my last 21 miles long run. I need to start my long runs little pearlier to avoid the heat and humidity. The good thing I'm running without pain and the pace is getting easier despite this hot and humid weather.

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

16 PM miles in the rain. this run felt really good I think im getting use to the humidity. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.330.000.004.0020.33

AM: 10.33

6.33 miles + 4 miles @ 6:39- 6:30- 6:20- 6:10 with 800 for cooling down.

PM: 10

felt good after the morining speed workout

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.660.000.001.0016.66

AM: 16.33

16.33 easy, but the last mile @ 6:29 felt hard comfortable and then jogged for .33 to cool down

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.001.0013.20

13.2 miles with the last mile @ 6:40. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

AM: 9 miles easy + 1 mile at 6:39

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.660.000.001.0010.66

9.66 easy miles + the last mile @6:25. I ran the first 1.2 miles with my daughter Layla and my son on his bike. then 4 miles with my dog Daisy and the last 4 miles solo. Great weather I was glad to have fun with  everyone while I got my miles in.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.001.0020.00

AM: 10 miles

with the last mile @ 6:27 the heat and the hills on this route made it chalenging.

PM: 10 miles

All easy in a nice weahter. I  ran the first .66 mile with  Layla .

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.001.0020.00

AM: 10 miles

9 easy then I ran mile 9 @6:36 and cooled down for about half a mile I would normally go longer but the heat was taking over.

PM: 10 miles

ok I tried to add a photo to my post but no successes yet please advice if you know how.

I ran the first 8 miles with my easy to get in shape daisy and the last 2 solo.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

an afternoon hot run 7 easy miles

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

AM:  11 miles tempo run

4 miles worm up @9:00

6 miles tempo @7:10

1 miles kool down

 89 degrees and humid I was lucky not to get sick at the end of this run.

PM:

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.000.000.0016.50

AM: 6.5 miles with Daisey hot and humid.

PM: 10 miles

4.5 with Daisey and the rest solo

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles fun run with all the family dogs inluded and the youngust on his bike

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10

easy hot and humid 10 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.001.000.000.0017.00

Noon: a very hot 10 easy miles

PM: a 6 easy miles and the last mile at marahton pace 

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

3 easy miles with Beth and the dogs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

PM: 12 easy miles

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM: hot 10 miles did not feel good during this whole run

PM: 9 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM another hot run easy 7 miles

PM: easy 5 miles last mile @7:00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

PM: 10 miles

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Noon: 4 hot miles with Beth.

PM: 6 miles

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM: 5 hot miles

PM: 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
276.352.0012.0010.00300.35
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