My journey to 50 in 50 states

September 2019

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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:

Kansas city Marathon 7:00 AM Sat Oct 19th. Signed but not fully tapered. I wanna run this course for its hills and see how much they hurt and get fit to run a fast course in the spring and hopefully pr then.

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: 0.00 Year: 2251.40
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
381.4541.006.501.75430.70
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
20.000.000.000.0020.00

am

10 easy after taking yesterday off. Allergies were so bad it hurts to sneeze today less sneezing and no fever. I will se how I feel for a pm run

Pm

10 faster than easy I ran at kids practice it’s a fast route full of fast runners. The sneezing and itchy nose is getting less and less. I’m gonna try to keep this volume for 3 more weeks and then scale back and see what kind of fitness I get without falling into pieces 

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

AM

7 extra easy my alergies/cold is not getting muuch better I will take of this pm.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

AM

17 long no frunny business just easy running with alot of water I'm worried this cold bring some fever with it.

PM

5 easy. felt good running but still coughing and my bosy a little achy.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

full day off. I feel a lttl achy and suspecting a fever coming so today had turned into netflix food sleep and one Amir's soccer game to watch. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM

10 easy I felt like millon dollars this morning after sunday full day of nothing.

pm

10 easy few miles Amir decided to pace on his bike which is always fun. He is full of stories and new ideas which all involved me having to do something. those miles were faster than easy trying to keep up with him down the hills.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM

10 easy this morning. caught my self speeding few times which a good sign but I'm trying to focus on running these few early days in the week really easy and relaxed.

pm

10 easy I ran 7 at Amir's soccer practice and 3 around the neighborhood. increasing the colories really helping with more energy for these pm runs.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

AM;

10 easy very late morining just wasn't feeling it today. did few some strides at the end trying to wake my self up I dont think it helped

pm

1.1 mile around the house when I had to listen to the body. It said no running this evening go home and get some food and sleep.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.003.000.0017.00

AM:

10 easy this morning feeling nice and fresh taking last evening off.

Pm

7 miles with 6 800 repeats

3:22 3:15 3:24 3:20 3:19 3:29

Intentionally did not want to run my fastest due to the new high mileage Level im experimenting with. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

am

8 easy cut short by the rain 

Pm

10 easy great weather but not feeling it

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

am

6 easy still raining so this is the best I could do and no I’m not running on a treadmill 

Pm

9 no rain but too humid hard to stay dry still 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

am

Rest

Pm

I thought about taking it off but I felt good and the weather is perfect so 2 miles easy 4 miles mp and 1 cool down 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

am

Rest

Pm

2 worm up 10 mp 1 cool down 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
381.4541.006.501.75430.70
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