My journey to 50 in 50 states

March 29, 2024

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Location:

Kansas city,Mo,United States

Member Since:

Sep 10, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Kansas city marathon 10/19/2019 3:29:XX

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:

 

 

Short-Term Running Goals:

2020 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 20120. 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:

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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
6.000.000.005.0011.00

This workout was at 10 degree temp. 1 degree with the windshield.

4 Miles easy worm up.

5 miles intervals X1600 (6:40, 6:41, 6:47, 6:50, 6:35). with 800 recovery.

no cool down miles I ran out of time to get daughter off the school bus.

Comments
From derhammer on Thu, Jan 23, 2014 at 16:04:06 from 64.245.52.2

Solid workout! May I suggest cutting the recovery to 600m next time, then 400m? Would be good to get down to a 2 min recovery, and I have found 400m nice and slow is pretty close to 2 mins. Just a thought.

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