My journey to 50 in 50 states

September 2013

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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:

2017 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 2017. 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. 7 years old boy and a 9 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: 3.00 Month: 3.00 Year: 3.00
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
283.3049.0016.000.00348.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

felt realy easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

I ran on monday instead of sunday. tried to run marahon pace on the last 3 miles but did not hapen. maybe next time.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

my left tibia was not happy with my today so no running

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

easy 5 miles in the morning.

2 miles easy running. 8X800 at 3:26 pace and 400 easy in between. 1 mile kool down

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

some walking felt little aches from thursday's intervals

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

pace is getting easer than last week

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

pace felt easy this time

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

thinking about easy 4 to 5 miles in the evening

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

morning run. 6 easy mile this evening very humid.

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

this morning I ran 8X400 repeats averaging 1:17-1:30. 2 miles cool down. 

evening workout:

6 easy miles nice wearher I could tell fall is around the corner. I did some walking by the lake just to enjoy the view and do some sotreaching from the morning workout. I was tired but my dog gave the guilty look after I got home so I took him for a 2 miles walk. 37 days before marathon number 4 feeling good no enjuries to report.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

today is off day from running. Hydrating and loading for this weekednd heavy workout 10 pace on sat and 20-22 long run on sunday. Raice and fruits for breakfast. Rice and Lentil beans for lunch. Chicken alfredo for dinner. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

Decent weather this morning MP(7:26) run some where in mid 60s and rising to 75 degrees by the end my run. pace was easer toward the end of the run maybe I did not worm up enough. I ran the last 3 miles in (7:00) pace 20 seconds faster than MP. Milk and sugar for recovery drink. rice beans and eggs for lunch.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.003.000.000.0024.00

Late start for my long run this morning. Miles 0-4 were in great weather with cloudy sky. Miles 4-7 it rained like crazy. 7-21 no rain but the sun came out and brought the humidity with it. 20-23 increased the pace to (7:26) pace. I almost vomited at the end but I'm glad I kept the pace to the finish. Milk and sugar for recovery drink and footbal on the couch. 36 days to marathon number 4 no injuries no aches.

Comments(9)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.501.500.000.0013.00

Moring workout:

1:5:00

total miles:

7

nice weather. legs not too bad from the long run yesterday. Easy 4.5 miles and 1.5 MP

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.300.000.000.0020.30

92 minuts work out total miles 10.3. this evening easy 6 mile on the lake trails turned into 10 easy with some walk breaks to enjoy the beautful sceneray. I feel fresh and not beaten up for tommorow's 45 minuts tempo run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.004.000.0014.00

Great morining workout I started with easy 3 miles. 4 miles 30 seconds faster than Marathon pace then I finished with easy coold down 1 mile run. Milk and sugar for recovery drink.

Windy Hummid Hot 6 easy if I can called that run.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.004.000.000.0018.00

Today was the best run I had all year. 12 miles with my dog Oakley. no music no watch no phone just me and my dog in the woods. Yes we stoped and used nature's poter party (we need spelling check), but it was alot of fun. We ran into a High school track team doing their workout on the trails they were kool enough not to call me sir they just said hi and said good job guys. they had one female athelte on the team and she was on the leading pack (u go girl). Mile 9 we stoped for oakly (my dog) to get a break and another nature break and swim for a little bet (he is a yellow lab u know so swiming not running for him). I spent that time doing some running drills(non runners at the park were wondering what is wrong with this guy). Thanx to this blog and all the awesom runners like I just run, Allie, and of course sasha and jake for thier advice and encouragement Im running 70-80 mile a week and geting faster every day.

evening run:

2 easy miles and 4 miles marathon pace felt good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy 6 miles this morning with the dog (lady)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

I ran my first 6 miles with (lady) my in laws dog and 7 miles with my dog Daisy 2 miles were at marathon pace

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Today is the start of last week of training before tapering for the big day (26) days  away. I have been bringing my dogs on shorts run lately. They bring such a postive energy and excitment that helps a lot.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

My dogs fitness is catching up to mine. My first 7 mile were with (Lady pointer lab mix) they were very moderate pace like usual but less stoping and walking she did not wanted to. My second 7 miles (20 minutes gap to change leash and make sure lady hade cool water and a treat) were with (Daisy) my high energy, lets go an kill all squirrel and cats while running faster than 5k pace dog. Thanx for the leash I was able to run at marathon. All dogs are getting way too fit during this marathon buildup I have no idea what to do them during the 2 weeks taper and recovery.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

early morning work out was a 8X800 intervals total 6 miles

early afternoong extra easy 10 miles with some strides every now and then. My dog joined me in the last 3 miles. Drinking milk and sugarefor recovery while Im typing this.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

these were supose to be easy miles but thanks to the heat these were well earned 11 miles. 2 more runns before 2 weeks taper begins

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

Rainy but nice weather. I ran this workout on a hilly route (wanabago lake) 10 mile at mrathon pace but i ran it a little faster than that becuse I decided not to look at my watch only evvery 5k and my body wanted to run it about 4 minuts faster. Feeling good and cofident. 24 miles for tomorrow last long run before taper. No dogs were a lowed today, but maybe for few miles during a 24 miler tomrrow. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.503.500.000.0024.00

I think Im ready for taper weeks starting tomrow. the heat made this last long run intersting, but it was a good test before Des moines Marathon on october 20th. Marathon pace is felt comfortable after running 20 miles. Im gonna need some tips on how to taper the right way. Please feel free to advice. I ran alot Miles in comparson to previes marathons training. the last 4 weeks were 74-68-95-75 if my stattistic's class helped me the average is 78 miles the last 4 weeks so how should I taper is the?

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

by the lake trail easy 12 mile with some walk breaks and strectching after yesterday's long run. Body is feeling realy good by the end of this run. Thanks to all the tips about tapering from other kool runners in this blog you guys rock.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
283.3049.0016.000.00348.30
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