My journey to 50 in 50 states

kansas city Marathon

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesYasir's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
2013201420152016201720182019
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:

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
118.7032.204.800.00155.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

AM;

off  planing on running long

pm:

21 miles long. nothing exciting just easy running around the hood.

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.800.0010.80

am

4 easy playing around with kids and dogs before school 

Pm

6.80 including 9x.20 hill repeats easy down hill 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am

3 easy 

Pm

8 close to marathon pace

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.504.000.000.0014.50

am

10 miles 4 faster than marathon pace  7:00 a mile 

pm

4 easy felt drained.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am

No running I chose sleeping instead 

Pm

13 long from home to boost 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

am

No running 

Pm

8 miles 6 at 8:00 and last 2 at 7:00 all at Amir soccer practice 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am

Eating and sleeping 

Pm

6 easy 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am:

more eating and sleeping

pm:

6 easy

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM:

no running

pm

7.5 easy or a little slower than marathon pace all around the hood

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am

No running 

Pm

6 @8:00 some pick ups around 7:00

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am

No running 

Pm

4.5 around 7-8 min mile

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy around the hood.

Add Comment
Race: kansas city Marathon (26.2 Miles) 03:29:49, Place overall: 96, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Grea race I got what I asked for Hills pain and the state of Missouri. The weather wasn't the best 53 deg rain and 14mph wind. I learned from this race that while its not a bad idea to use the pace group I must make sure to check early on what they are doing. My pacer ran the first 5k in 25 minuts while we were shooting for 22.30 then he started running a 6:55-7:15 pace through steep down town hills. I know I should just fight the hills and the wind and get under 3:30 some how on my own. After leaving the pace group I felt the benifit of the high mileage. I was able to keep an even pace through all the hills and wind to the finish line. Heart rate stayed between 150-160 for 7:15-7:45 pace and I didn't want to push any harder since I was to far behind for a greate time.

 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

pm

6 easy around boost. Littl soreness in both hamstring. 8:30-9:30 pace. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy. I was going for more but I brought my phone with me and my daughter wanted to talk on the phone at mile 3 do I took that as a sign to stop. I feel good nothing to mention but I will take it easy for the next 3 weeks and then go up to the same volume again and no speed workouts. 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

pm

4.20 easy around the hood. Had a hard time keeping the heat rate low but I understand after last weekend hilly run 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy around the hood. Very felt easy and no soreness 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
118.7032.204.800.00155.70
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):