My journey to 50 in 50 states

August 2016

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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: 214.60 Year: 1873.60
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
221.7522.007.500.00251.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.000.008.25

I should know by now I must show respect to Florida's humidity this was hard 8 miles in a 97 deg on international drive orlando. 

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

3 easy in the pm after flying back from Orlando

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

its time to get seriouse about training 14 long run today I cant complaine about the weather 70s and no humidity.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.000.000.004.00

4 miles MP started slow but felt good so I just kept going

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.002.000.000.005.00

AM:

This was planed as a 7 miles at mp and 3 miles easy for worming  and cooling down but the heat had a different idea. I was running 20 seconds slower per miles the first 2 miles than my mp so I cuted down to 3 easy 3 MP and went home. Maybe a pm workout.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0013.00

easy 12 1 at 7:00 it was mile 10.I dont know why I ran that fast.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

4 fun and easy miles with my son on his bike trying to entertaine him until school start.

PM:

10 easy miles for my first real double for this tarining cycle 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.001.500.0014.00

AM:

another 4 easy miles with my son on his bike. we had a better pace this time he is not intimidated by the hills anymore now I have to keep up with him going down the hills. Its a lot of fun he wants to keep the same routine after school starts. We will see.

PM:

4 easy miles to worm up. 6 X 400 hills with 400 cool down  in between 1:37, 1:32, 1:30, 1:31, 1:29, 1:17. last I ran 3 miles to cool down for a total of 10 miles. I intentionally did not push the pace up the hill to avoid injury I need to get a littl more fit drop those numbers down.

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.002.000.000.0014.00

AM:

4 easy miles nice 73 deg legs felt good after last night's Hills repeats

PM:

10 miles

0-4 mile easy with my son on his bike

5,6 at marathon pace 

7-10 easy

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.000.0014.00

AM:

4 easy miles 82 feels like 89 humidity is 69

PM:

10

I tried to make a tempo run out of these miles

0-4 easy 5 and 6 @ 7:10 pace the last 4 miles very easy to cool down no running tomorrow.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM:

4 easy miles before my Layla's soccer game.

PM:

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.008.000.000.0014.00

AM:

1 miles to worm up then 8 miles at marathon pace the first 3 miles were hard like always for me. I could never get the pace right its either too fast or too slow but after that I cruzed very easy . the last mile was easy for a total of 10 miles this morning.

PM:

4 easy miles with Beth and Amir on his bike

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

AM:

no running this morning I could still feel my pm run from yesterday.

PM:

14 long

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

AM:

4 miles extra easy trying to get legs loose

PM:

10 easy

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

4 easy

PM:

10

4 miles befor a crazy thunderstorm and tornado warning came in. I had to wight until in wint a way then went to the GYM to finsh with 6 easy 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

AM:

4 miles 

I found out this morning that I left my phone at GYM last night so I ended doing some weight lefting while I was there. the after that I ran 4 easy when I got home

PM:

10

1 miles worm up, 3 miles @ MP, 6 easy 

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

AM:

befor the kids soccer games I ran 4 easy miles to loosing my legs for a 10 miler this evening.

PM:

10

very easy but it was very late run.

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.003.000.000.0018.00

AM:

no running just this morning I slept in my body said we need more sleep and the kids have no soccer fames today so I slept and eat all morining and afternoon.

PM:

18 miles

the first 14 miles were easy. mile 15-17 were at MP. the last mile was extra easy.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

4

I ran 4 miles this morning to get loose form yesterdays long run.

PM:

10 easy

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

4

easy running legs are feeling a little loose from Sundays' long run

PM:

10

this run was planed to include 800 repeats but the body said no so I just ran easy I will try tomorrow 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

AM:

4

easy miles with little rain

PM:

10

2 easy miles worm up

4 miles 6X800 with 400 rocovery 3:31 3:18 3:24 3:07 2:58 2:59

4 easy miles after that

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
221.7522.007.500.00251.25
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