My journey to 50 in 50 states Running Blog at FastRunningBlog.Com http://Yasir.fastrunningblog.com/ Wed, 18 Sep 2019 22:24:26 FeedCreator 1.7.2 Tue, Sep 17, 2019 http://Yasir.fastrunningblog.com/blog-09-17-2019.html <p>am</p> <p>Faster than easy pace&nbsp;&nbsp;10 miles at kids practic 7:15-8:45 great weather but allergies are driving me crazy&nbsp;</p> <p>Pm</p> <p>6 easy nice to finally recover from the weekend&nbsp;</p> Tue, 17 Sep 2019 06:00:00 Mon, Sep 16, 2019 http://Yasir.fastrunningblog.com/blog-09-16-2019.html <p>am</p> <p>My body has spoken no running this morning&nbsp;</p> <p>Pm</p> <p>10 extra easy. Felt ok after few miles.&nbsp;</p> Mon, 16 Sep 2019 06:00:00 Sun, Sep 15, 2019 http://Yasir.fastrunningblog.com/blog-09-15-2019.html <p>am</p> <p>20 miles easy long hot. I really felt the Saturday&rsquo;s miles came to a complete stop at mile 15. Long water brake some grapes and oranges gave me a new life to finish&nbsp;</p> Sun, 15 Sep 2019 06:00:00 Sat, Sep 14, 2019 http://Yasir.fastrunningblog.com/blog-09-14-2019.html <p>AM:</p> <p>1.1 mile worm up easy pace</p> <p>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)</p> <p>pm:</p> <p>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.</p> Sat, 14 Sep 2019 06:00:00 Thu, Sep 12, 2019 http://Yasir.fastrunningblog.com/blog-09-12-2019.html <p>am</p> <p>4 easy&nbsp;</p> <p>7x400 hill repeats with 400 recovery down hill at the famous Alandale hill.&nbsp;hot humid and rainy that might explain the numbers or maybe the miles from last week are getting to me</p> <p>1:43, 1:35, 1:32, 1:34, 1:36, 1:36, 1:37</p> <p>1 mile easy back to the house &nbsp;</p> <p>Pm</p> <p>8 easy&nbsp;</p> Thu, 12 Sep 2019 06:00:00 Wed, Sep 11, 2019 http://Yasir.fastrunningblog.com/blog-09-11-2019.html <p>am</p> <p>4 easy I made this run short to get more rest from the long run yesterday&nbsp;</p> <p>Pm</p> <p>12 easy felt really good&nbsp;</p> Wed, 11 Sep 2019 06:00:00 Tue, Sep 10, 2019 http://Yasir.fastrunningblog.com/blog-09-10-2019.html <p>am</p> <p>6 extra early since I&rsquo;m planning to do a long run &nbsp;later</p> <p>Pm</p> <p>20 miles long. No shanagens just easy long boring in the heat Running&nbsp;</p> Tue, 10 Sep 2019 06:00:00 Mon, Sep 09, 2019 http://Yasir.fastrunningblog.com/blog-09-09-2019.html <p>am</p> <p>Around the hood 10 easy&nbsp;</p> <p>Pm</p> <p>6 easy&nbsp;</p> Mon, 09 Sep 2019 06:00:00 Sun, Sep 08, 2019 http://Yasir.fastrunningblog.com/blog-09-08-2019.html <p>Am</p> <p>No time for long Running too many soccer games. 6 easy around the neighborhood before the games madness.&nbsp;</p> <p>Pm</p> <p>4 miles between the kids soccer and 6 very late around the neighborhood&nbsp;</p> Sun, 08 Sep 2019 06:00:00 Sat, Sep 07, 2019 http://Yasir.fastrunningblog.com/blog-09-07-2019.html <p>Am</p> <p>2 miles easy&nbsp;</p> <p>&nbsp;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</p> <p>2 easy&nbsp;</p> <p>Pm</p> <p>6 easy but I didn&rsquo;t feel easy I pushed too hard this morning&nbsp;</p> Sat, 07 Sep 2019 06:00:00 Thu, Sep 05, 2019 http://Yasir.fastrunningblog.com/blog-09-05-2019.html <p>am</p> <p>800 repeats</p> <p>Pm</p> <p>6 easy&nbsp;</p> Thu, 05 Sep 2019 06:00:00 Wed, Sep 04, 2019 http://Yasir.fastrunningblog.com/blog-09-04-2019.html <p>am:</p> <p>10 easy around the neighborhood again felt like I might be able to run fast on Tomorrow&nbsp;</p> <p>Pm</p> <p>Again 6 easy really late like last night around the neighborhood&nbsp;</p> Wed, 04 Sep 2019 06:00:00 Tue, Sep 03, 2019 http://Yasir.fastrunningblog.com/blog-09-03-2019.html <p>Am</p> <p>10 easy feeling like myself again&nbsp;</p> <p>Pm:</p> <p>6 easy around the neighborhood&nbsp;</p> Tue, 03 Sep 2019 06:00:00 Mon, Sep 02, 2019 http://Yasir.fastrunningblog.com/blog-09-02-2019.html <p>Am:</p> <p>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.</p> <p>PM:</p> <p>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&#39;m being extra carefull.</p> Mon, 02 Sep 2019 06:00:00 Sun, Sep 01, 2019 http://Yasir.fastrunningblog.com/blog-09-01-2019.html <p>AM:</p> <p>6 easy around the hood. no time for long run Amir game starts at 10 am.</p> <p>PM:</p> <p>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.</p> <p>mile 1 to mile&nbsp;11:</p> <p>I bounced the pace between 8:15 and 9:25.&nbsp;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.</p> <p>mile 12 to mile 16 I kept the pace between 7:00 and 7: 35 average about marathon pace.&nbsp;</p> <p>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&nbsp;run before a 20 miler with mp in the middle like i did today. Sore right knee (icing it as I&#39;m posting this)&nbsp; I think its all in my head. I cant wait to see how I feel in the morning during my easy run.</p> <p>&nbsp;</p> Sun, 01 Sep 2019 06:00:00 Sat, Aug 31, 2019 http://Yasir.fastrunningblog.com/blog-08-31-2019.html <p>AM:</p> <p>10 around the hood. Felt good having friday off.</p> <p>PM:</p> <p>4 easy at Amir soccer tournment. They are doing ok but not great.</p> Sat, 31 Aug 2019 06:00:00 Thu, Aug 29, 2019 http://Yasir.fastrunningblog.com/blog-08-29-2019.html <p>AM:</p> <p>tempo run</p> <p>2 miles @ easy worm up</p> <p>1 miles @ 8:34 easing into tempo pace</p> <p>4 miles @ 6:54, 6:57, 6:51, 6:52. total 27:34.</p> <p>3 @ easy</p> <p>I&nbsp;was dreading this tempo but it turned out ok. My body was so tight and not wanting to run during worm up I almost called it a quit but after mile 3 8 min mile felt extra easy so I went for it.</p> <p>PM:</p> <p>4 faster than easy because I just couldnt run slow around 8:00 min to 7:30 pace.</p> Thu, 29 Aug 2019 06:00:00 Wed, Aug 28, 2019 http://Yasir.fastrunningblog.com/blog-08-28-2019.html <p>AM:</p> <p>10 easy around the neighborehood still slowly feeling more refreshed but not enough for tomrrow&#39;s tempo run.</p> <p>PM:</p> <p>4 extra easy with walk breaks I just wanna make sure not to mess up tomorrow tempo I just dont feel 100. I need to sleep and eat more for sure.</p> Wed, 28 Aug 2019 06:00:00 Tue, Aug 27, 2019 http://Yasir.fastrunningblog.com/blog-08-27-2019.html <p>am</p> <p>10 easy coming back to life but still feel some soreness here and there</p> <p>Pm</p> <p>4 easy at Amir&rsquo;s practice feeling better&nbsp;</p> Tue, 27 Aug 2019 06:00:00 Mon, Aug 26, 2019 http://Yasir.fastrunningblog.com/blog-08-26-2019.html <p>am</p> <p>10 easy in the rain but kool really feeling this weekend workouts&nbsp;</p> <p>Pm</p> <p>4 extra easy feeling better than this morning bu still fatigue from the weekend&nbsp;</p> Mon, 26 Aug 2019 06:00:00 Sun, Aug 25, 2019 http://Yasir.fastrunningblog.com/blog-08-25-2019.html <p>am</p> <p>14 long at 150 highway route had to sto for Layla game&nbsp;</p> <p>4 easy at Amir game</p> <p>Pm</p> <p>4 easy after dinner long day of soccer games</p> Sun, 25 Aug 2019 06:00:00 Sat, Aug 24, 2019 http://Yasir.fastrunningblog.com/blog-08-24-2019.html <p>AM:</p> <p>1 mile easy and then 9 at marathon pace or I should say about 30 second faster. The wind was behind my back the whole way so I kind of felt good so we let it go. not a very disipline move but it was fun to feel fast. I averaged 7:00 min per mile. I hope to not suffer during the long run tomorrow. Some improvement on pacing but still need work I caught myselfe doing 5:44 pace.Not good This would kill me&nbsp;during a marathon. I ran this workout at highway 150 route. I saw a bob ca t during my first mile so I stoped and called my wife Beth I coulding wait lol. Beth and kids picked me up by highway 71 to go Amir soccer game. He played awesome.</p> <p>PM:</p> <p>4 extra easy we took the dogs with us the first 1.5 miles the weather is fantastic</p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 24 Aug 2019 06:00:00 Thu, Aug 22, 2019 http://Yasir.fastrunningblog.com/blog-08-22-2019.html <p>AM:</p> <p>3.5 miles worm up around the hood and then to the hill.</p> <p>6X 400 hills repeats at the not forgiving&nbsp;Allandale hill lol its a quater mile long with a littl flat at the begining but a huge gain in the middle. Some improvement from 3 weeks ago my fastest hill pace&nbsp;3 weeks ago is my slowest today</p> <p>1:35, 1:33, 1:33, 1:35, 1:32, 1:31</p> <p>PM:</p> <p>4 easy. I should stop getting surprised about the fact the second run is always esier after a tough morning workout. noooo running tomorow.</p> <p>&nbsp;</p> Thu, 22 Aug 2019 06:00:00 Wed, Aug 21, 2019 http://Yasir.fastrunningblog.com/blog-08-21-2019.html <p>AM:</p> <p>10 easy around the neighborehood. first 5 miles felt slow and boring so I came home had some water and stretched. These last 5 felt much beter but I forced my self to keep it easy for tomorrow hills repeats.</p> <p>PM:</p> <p>4 easy around the neighborhood legs felt better than yesterday&nbsp;</p> Wed, 21 Aug 2019 06:00:00 Tue, Aug 20, 2019 http://Yasir.fastrunningblog.com/blog-08-20-2019.html <p>AM:</p> <p>still keeping the effort very easy. I wore my old running shoe this moring and to surprise I did not feel my left woe as bad as I did last night. 10 easy miles around the hood still humid but much cooler 79 deg by 7:30 am</p> <p>PM:</p> <p>My best run of the year so far as I was dragging to do this second run Amir offered to pace me on his bike for 4 easy miles around the nighborehood. We talked the whole way about school video games future trips and random stuff. I did not feel any of these 4 miles it went by so fast. I had my debit card hidden in my running shorts so I decided to buy him a treat from the gas station. I need to have more of these runs</p> Tue, 20 Aug 2019 06:00:00 Mon, Aug 19, 2019 http://Yasir.fastrunningblog.com/blog-08-19-2019.html <p>AM:</p> <p>Back in kansas city easy 10 miles this morining. Really hot today we have a heat advisory for a heat index of 108. I ran very easy and relaxed to recover from sunday heavy day.</p> <p>PM:</p> <p>4 miles again extra easy as it still hot and very humid here. I ran into my garage vacuum with my left small towe this afternoon. I could feel it during this run I hope its not going to stay around.</p> Mon, 19 Aug 2019 06:00:00 Sun, Aug 18, 2019 http://Yasir.fastrunningblog.com/blog-08-18-2019.html <p>AM:</p> <p>18 miles long run. Still in Oklahoma city and since there are no side walks here the gun one off at 3:07 AM for this run. I wanted to see if any thing left in the tank so I pushed the pace at mile 16.5 to the finish I was able to get 6:50 pace for mile 18. Hot 81 deg windy.</p> <p>pm</p> <p>4 easy miles. I should call this run late morning It was around 11 around the hotel before getting on the highway back home from Oklahoma. Felt really good no soreness or fatigue from this morining long run.</p> Sun, 18 Aug 2019 06:00:00 Sat, Aug 17, 2019 http://Yasir.fastrunningblog.com/blog-08-17-2019.html <p>am:</p> <p>10 miles easy in Oklahoma City watching Layla&rsquo;s soccer tournament. Oklahoma City there is an invention called a side walk it really saves lives. I started running at 5:20 am and &nbsp; I&nbsp;still almost got killed trying to jump from oneside of to street to the other oviously side waks are optional down here.&nbsp;I might have to run my 18 Miller tomorrow on the hotel&#39;s TM.&nbsp;</p> <p>Pm</p> <p>4 easy on the hotel Fansy TM it took me 10 minuets to get it going&nbsp;</p> Sat, 17 Aug 2019 06:00:00