My journey to 50 in 50 states

September 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
228.3527.003.501.75260.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.005.000.000.0026.00

AM:

6 easy around the hood. no time for long run Amir game starts at 10 am.

PM:

20 long between Amir soccer games. we had 3 hours and 45 minuts between games so Beth drove everyone to luch and widndow shoping to kill time. Thanks to them they brought me water at mile 12. I really needed it the temp went up to 79 deg and suny.

mile 1 to mile 11:

I bounced the pace between 8:15 and 9:25. I was focused on not getting too excited and speed up early eventhough I was paced by speedy younger runer I stayed calm and kept the pace extra easy on the first 11 miles.

mile 12 to mile 16 I kept the pace between 7:00 and 7: 35 average about marathon pace. 

mile 17 to mile 20.17 extra extra easy I even walked and stretched few times. I was nerveous to pull or injure somthing because I never do a small run before a 20 miler with mp in the middle like i did today. Sore right knee (icing it as I'm posting this)  I think its all in my head. I cant wait to see how I feel in the morning during my easy run.

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Am:

10 easy. I feel much better this morning than last monday. I finally cought up with my sleeping yesterday that could be a big factor. I also tood a knop in the middle of the day today. My body is telling to we need more food and sleep.

PM:

6 easy around the hood felt I could runer faster than easy but I held back. My right knee is still just sore nothing I should worry about but i'm being extra carefull.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Am

10 easy feeling like myself again 

Pm:

6 easy around the neighborhood 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am:

10 easy around the neighborhood again felt like I might be able to run fast on Tomorrow 

Pm

Again 6 easy really late like last night around the neighborhood 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.003.500.0016.00

am

800 repeats

Pm

6 easy 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

Am

2 miles easy 

 6 miles @6:50 average. This was planned to at marathon pace but knowing how great my pacing is I ended up running a 6 miles tempo

2 easy 

Pm

6 easy but I didn’t feel easy I pushed too hard this morning 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Am

No time for long Running too many soccer games. 6 easy around the neighborhood before the games madness. 

Pm

4 miles between the kids soccer and 6 very late around the neighborhood 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am

Around the hood 10 easy 

Pm

6 easy 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.000.000.000.0026.00

am

6 extra early since I’m planning to do a long run  later

Pm

20 miles long. No shanagens just easy long boring in the heat Running 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am

4 easy I made this run short to get more rest from the long run yesterday 

Pm

12 easy felt really good 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.001.7516.50

am

4 easy 

7x400 hill repeats with 400 recovery down hill at the famous Alandale hill. hot humid and rainy that might explain the numbers or maybe the miles from last week are getting to me

1:43, 1:35, 1:32, 1:34, 1:36, 1:36, 1:37

1 mile easy back to the house  

Pm

8 easy 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.1016.000.000.0018.10

AM:

1.1 mile worm up easy pace

6 miles faster than marathon pace 7:08. the plan was to run 10 miles at marathon pace or faster but dinner from last night made me call it of at 6 miles. (Pinto beans had mad my no list food before fast running today)

pm:

I gave it another try for 10 miles maratho pace or faster amazingly I ran them exactly at 7:08 pace just like this morining with a 1.1 mile worm up with some strides. Crazy body. felt good all the way to mile 8.5 where I hade to dig a little more to maintaine pace. I ran all of them around the hood.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

am

20 miles easy long hot. I really felt the Saturday’s miles came to a complete stop at mile 15. Long water brake some grapes and oranges gave me a new life to finish 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am

My body has spoken no running this morning 

Pm

10 extra easy. Felt ok after few miles. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am

Faster than easy pace  10 miles at kids practic 7:15-8:45 great weather but allergies are driving me crazy 

Pm

6 easy nice to finally recover from the weekend 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
228.3527.003.501.75260.60
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