My journey to 50 in 50 states

October 2016

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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:

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: 40.00 Month: 170.00 Year: 868.00
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
236.9037.0012.002.50288.40
Gravity III Miles: 28.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.100.000.000.006.10

AM:

6.1 miles I tried to push the pace on the last 2 miles all 6 miles were close to mp

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM:
no running

PM:

13 easy perfect weather

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.004.000.000.0017.00

AM:

10 easy miles. trying to check on how much improvement that I made I ran those 10 miles at Lake Winnebago its hilly and no stop signs or cars just running. it felt really good a little afford needed around mile 9

PM:

7 miles. 1 easy for worm up 8 X800 ( 3:10, 3:22 into the wind, 3:14, 3:09, 3:19, 3:09, 3:09, 3:29 I started to feel my tired legs on this last. 1 mile easy to cool down. Not the best times on these but I ran them intentionally on tired legs form this morning hilly and windy run

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.001.000.000.0017.00

AM:

10 miles at the lake winnebago again. I ran untill mile 8 easy it felt good so I ran mile 9 at mp just ot see how it feels. I ran than mile easy for 10 miles.

PM:

7.1 easy miles. way too many lost dogs tonight (3) in seven miles and they all wanted to follow me.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

AM:

11 easy miles at the lake hilly route again

PM:

7.1 easy miles in a thunderstorm with rain wind and lightning at the end of my run its like our weather is trying to empathize with Florida. to all the Floridians friends in here I hope you and your families are ok it looks crazy out there.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.200.000.000.0019.20

AM:

12.1 easy miles in a bautiful running weather 56 deg with some wind. I ran 5 miles at the lake route and continued to the short coutry rd route for a another 6 miles.  The 1.1 ast mile was around the nigborethood.

PM:

7.1 easy miles at my nighborehood route. Legs felt good after today medium long run. I waited as long as posible to run this evening I think that helped. 46 degrees weather that felt a little cold for me.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.1010.000.000.0017.10

AM:

MP workout at the hilly lake winnebago rout. 1 mile wormup. 10 miles faster than marathon pace in 1:12:11  7:12 per mile and the last 1.1 mile to cool down. I was aiming for 7:35-7:40 per mile but it must the new fast shoes :)

PM:

5 easy miles very late in the evening

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.008.000.000.0021.00

AM:

no running this morning planing to do the long run later today to rest my body from sataurday workouts.

PM

21 long run

first 12 miles easy all at the hilly Lake route. 8 miles in 1:01:00 7:30 per mile I think. Last mile extra easy to cool down.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM:

12 Easy miles at the lake route

PM:

4 extra easy around the nighborehood

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.002.5012.00

AM:

12 miles. I started with 1 mile easy to the hill at the lake rout. Its a .15 mile long X 8 times cooling on the down hill = 2.5 miles then 8.5 easy from the lake finishing tha last mile in the nighborehood for a totoal of 12 miles.

today's hill

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

8 easy miles nice weather a little wind but 56 wth wind shield 46

PM:

4 easy with Beth and Amir on his bike

Gravity III Miles: 20.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

AM:

Tempo run this morning

1 mile easy, 6 miles @ 7:00, 1 miles cool down

PM:

4 miles easy

Gravity III Miles: 4.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

AM: 

no running I slept after a late night at work came in the morining and went to bed

PM

12 miles workout 4 easy 4 @ 7:06 a mile for 29:24 minuts and then 4 esy cooling down. I have been good for some time now so tonight we gonna let loose and have some fun after this woekout. I hope I survive tomorrow long run :)

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM:

No running this morning too much fun sat night

PM:

16 easy miles very late run

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

no ruuning

PM:

12 easy 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy

 

Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

no  more workouts just easy running. 12 miles pm run today10 were hot pace just under marathon pace its time to rest and gain few lbs before the race.

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

10 easy

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

AM:

4 easy

PM:

tempo 6 miles 2 easy 2 @7 mints 2 easy I dont need 2 runs a day for fitness but I feel my body is falling into deep sleep so just waking it up with 2 runs same miles.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

AM:

5 easy with my dog Daisy it hot for few meeters but I to end it.

Pm:

5 miles 4 turned up to be marathon pace by mistake. Taper madness is kicking in. I  kept going because it felt good I hope that I dont pay for it on race day next week. 

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy I sarted with a mile bike ride with my doughter she said she's bored and not into rnning today but it was fun wormup with her

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

4 easy miles with Daisy

Gravity III Miles: 4.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
236.9037.0012.002.50288.40
Gravity III Miles: 28.00
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