My journey to 50 in 50 states

August 2019

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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: 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
349.0017.009.006.00381.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.001.5012.00

AM:

2.5 mile easy

6 X 400 hills repeats with 400 recovery down the hill at Alandale's hill. 

1:47, 1:41, 1:38, 1:38, 1:38, 1:35 

4.5 

PM:

2 easy at the lake route.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

AM:

2 easy at nighborehood route.

8 marathon pace form nighborehood to lake winnerbago route to see how it feels with all the hills there. The hills are getting easier this month. much beter pacing this week also and I'm getting use to the heat 83 deg felt ok.

PM:

2 easy at the nighborehood route.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM:

16 long. 9 at the neighborehood rout and 7 to lake winnerbago. I picked up the pace at mile 11 to the finish just a little slower than mp the heat and the hills scared me from pushing harder than that specially after yesterdays mp run on the same hills.

PM:

3 easy around the neighborhood.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Am:

10 easy around the neighborhood. Felt really good this morning after yesterday’s long run. I think the evening easy runs are helping my recovery. 

PM:

3 easy around the neighborehood. I need not to eat as much potaos or oat meal before my second run heart burn is no fun.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Am:

10 easy bey hot but made sure not to look at the temp. Feeling littl fatigue just my legs

. Pm:

3 easy at Amir practice 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM:

10 easy 2 miles around the neighborehood and 8 at lake winnerbago. hot and humid. felt sore in my hamstring at he end of this run.

PM:

3 easy from home to z sports to soccer shooting with the kids and beth.felt really good little soreness in hamstring going up hills.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

AM:

tempo run this morning.

2 easy miles around the neighborehood

4 mlies to lake winnerbago. I wanted to check my fitness with the hills and the heat (84 deg):

mile1 6:54, mile2 6:49, mile3 6:55, mile4 6:45

4 miles easy back home.

Pm:

3 easy at kids soccer practice. I ran them a little faster than I planed. Looking forward to full day of no running. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am

10 easy. I need to rest my legs this weekend so no marathon pace or pickups 

Pm

3 easy We were at the lake so I ran home for 3 miles 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Am:

16 long at the neiborehood route rain and humid  nothing special in this run trying to get my legs a little rest

Pm:

3 easy arond the hood

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

AM:

10 easy very hot heat index 99. My legs felt much better today specially the soreness in my hamstring. Taking it easy on the intensity sat and sunday rellay helped. I need to do that every time I feel txtra fatigue. I'm still debating weather to increase the valume next week or stay where I'm at since I feel just ok today but not well rested. 

PM:

4 easy at Layla soccer practice in ks

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am:

10 easy in the heat. Legs are slowly getting fresh. 

Pm:

4 miles is hard to call them easy I ran close to mp running at swipe rout always turns into a race with all the other runners out there. It’s fun

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am:

10 extra easy I think I ran too fast lad evening hope not to repeat that mistake tonight 

Pm:

4 easy Amir rode his bike to motivate me it’s crazy how quickly it gets dark now 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.003.0014.00

am

2 miles easy 

6x800 with 400 cool down 

3:30, 3:13, 3:09, 3:02, 3:09, 3:07

3.75 easy 

Pm

4 easy 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am:

10 miles easy in Oklahoma City watching Layla’s soccer tournament. Oklahoma City there is an invention called a side walk it really saves lives. I started running at 5:20 am and   I still almost got killed trying to jump from oneside of to street to the other oviously side waks are optional down here. I might have to run my 18 Miller tomorrow on the hotel's TM. 

Pm

4 easy on the hotel Fansy TM it took me 10 minuets to get it going 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.001.000.0022.00

AM:

18 miles long run. Still in Oklahoma city and since there are no side walks here the gun one off at 3:07 AM for this run. I wanted to see if any thing left in the tank so I pushed the pace at mile 16.5 to the finish I was able to get 6:50 pace for mile 18. Hot 81 deg windy.

pm

4 easy miles. I should call this run late morning It was around 11 around the hotel before getting on the highway back home from Oklahoma. Felt really good no soreness or fatigue from this morining long run.

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

AM:

Back in kansas city easy 10 miles this morining. Really hot today we have a heat advisory for a heat index of 108. I ran very easy and relaxed to recover from sunday heavy day.

PM:

4 miles again extra easy as it still hot and very humid here. I ran into my garage vacuum with my left small towe this afternoon. I could feel it during this run I hope its not going to stay around.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

still keeping the effort very easy. I wore my old running shoe this moring and to surprise I did not feel my left woe as bad as I did last night. 10 easy miles around the hood still humid but much cooler 79 deg by 7:30 am

PM:

My best run of the year so far as I was dragging to do this second run Amir offered to pace me on his bike for 4 easy miles around the nighborehood. We talked the whole way about school video games future trips and random stuff. I did not feel any of these 4 miles it went by so fast. I had my debit card hidden in my running shorts so I decided to buy him a treat from the gas station. I need to have more of these runs

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

AM:

10 easy around the neighborehood. first 5 miles felt slow and boring so I came home had some water and stretched. These last 5 felt much beter but I forced my self to keep it easy for tomorrow hills repeats.

PM:

4 easy around the neighborhood legs felt better than yesterday 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.001.5014.00

AM:

3.5 miles worm up around the hood and then to the hill.

6X 400 hills repeats at the not forgiving Allandale hill lol its a quater mile long with a littl flat at the begining but a huge gain in the middle. Some improvement from 3 weeks ago my fastest hill pace 3 weeks ago is my slowest today

1:35, 1:33, 1:33, 1:35, 1:32, 1:31

PM:

4 easy. I should stop getting surprised about the fact the second run is always esier after a tough morning workout. noooo running tomorow.

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.000.000.0014.00

AM:

1 mile easy and then 9 at marathon pace or I should say about 30 second faster. The wind was behind my back the whole way so I kind of felt good so we let it go. not a very disipline move but it was fun to feel fast. I averaged 7:00 min per mile. I hope to not suffer during the long run tomorrow. Some improvement on pacing but still need work I caught myselfe doing 5:44 pace.Not good This would kill me during a marathon. I ran this workout at highway 150 route. I saw a bob ca t during my first mile so I stoped and called my wife Beth I coulding wait lol. Beth and kids picked me up by highway 71 to go Amir soccer game. He played awesome.

PM:

4 extra easy we took the dogs with us the first 1.5 miles the weather is fantastic

 

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

am

14 long at 150 highway route had to sto for Layla game 

4 easy at Amir game

Pm

4 easy after dinner long day of soccer games

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am

10 easy in the rain but kool really feeling this weekend workouts 

Pm

4 extra easy feeling better than this morning bu still fatigue from the weekend 

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

am

10 easy coming back to life but still feel some soreness here and there

Pm

4 easy at Amir’s practice feeling better 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

10 easy around the neighborehood still slowly feeling more refreshed but not enough for tomrrow's tempo run.

PM:

4 extra easy with walk breaks I just wanna make sure not to mess up tomorrow tempo I just dont feel 100. I need to sleep and eat more for sure.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.004.000.0014.00

AM:

tempo run

2 miles @ easy worm up

1 miles @ 8:34 easing into tempo pace

4 miles @ 6:54, 6:57, 6:51, 6:52. total 27:34.

3 @ easy

I was dreading this tempo but it turned out ok. My body was so tight and not wanting to run during worm up I almost called it a quit but after mile 3 8 min mile felt extra easy so I went for it.

PM:

4 faster than easy because I just couldnt run slow around 8:00 min to 7:30 pace.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

10 around the hood. Felt good having friday off.

PM:

4 easy at Amir soccer tournment. They are doing ok but not great.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
349.0017.009.006.00381.00
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