My journey to 50 in 50 states

Mahomed half Marathon

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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
1026.85163.2045.7516.501252.30
GTS 13 Gray Miles: 386.09GTS 13 Blue OLD Miles: 48.21
Race: Mahomed half Marathon (13.1 Miles) 01:38:00, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.007.002.001.0013.00

Love this race is small but full of fast and talented runners.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

with my dog

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

last mile was 6:50 pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.004.000.004.00

HillX6 400 hill with a pace 1:30-1:40

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 30 second slower than marathon pace because of the heat(94) deg. 1 mile worm up and 9 in 1:12

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

little pain on left tibia around mile 15.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

10 in the morning. 4 easy in the evening

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

11 in the morning and easy 4 in the evening

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

felt realy easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

I ran on monday instead of sunday. tried to run marahon pace on the last 3 miles but did not hapen. maybe next time.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

my left tibia was not happy with my today so no running

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

easy 5 miles in the morning.

2 miles easy running. 8X800 at 3:26 pace and 400 easy in between. 1 mile kool down

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

some walking felt little aches from thursday's intervals

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

pace is getting easer than last week

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

pace felt easy this time

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

thinking about easy 4 to 5 miles in the evening

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

morning run. 6 easy mile this evening very humid.

Comments
From I Just Run on Thu, Sep 12, 2013 at 09:25:42 from 67.79.11.242

Cool goal to run 50/50! Welcome to the blog and good luck with your plan.

BTW...How many have you completed?

From Yasir on Thu, Sep 12, 2013 at 16:14:30 from 99.20.241.125

thank you I just run for your wellcoming. Only three marathons so far and running number 4 on october 20th. I see you ran the Oklahoma marathon please let me know how it was im thinking about running it next April. thank you again

From I Just Run on Thu, Sep 12, 2013 at 16:17:30 from 67.79.11.242

What marathon in October?

From I Just Run on Thu, Sep 12, 2013 at 16:28:48 from 67.79.11.242

I have run OKC twice. the first time coming off of an injury with no running for about 3 weeks before and the second one 2 months after the Ft Worth Cowtown marathon. (That was a bad decision as I hadn't completely recovered.)

I liked OKC but the weather conditions are really sketchy that time of year. The first year was very cold, rain, lighting, very windy. The second year was too hot and humid.

It's a good one to put on your bucket list since it's close to you.

It's a fairly flat course with only a few rolling hills. The turnout and support is good.

I would not target it as a BQ race because of the sketchy weather conditions, I would use it as an experience builder though.

Since it falls late in the spring it works out where you can run a fall marathon and then it in the spring, that's something I'm trying to do (run 2 marathons per year).

Good luck on your BQ goal! I struggled with some bad breaks and decisions before I hit mine. :-)

BTW...What's your qualifying time?

From Yasir on Thu, Sep 12, 2013 at 16:43:01 from 99.20.241.125

3:15 is my BQ so you can see how young Im!!. Im running IMT matathon in Des Moines IA its a driving distance form Kansas city. I could use all the dos and don't thax for the info.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

this morning I ran 8X400 repeats averaging 1:17-1:30. 2 miles cool down. 

evening workout:

6 easy miles nice wearher I could tell fall is around the corner. I did some walking by the lake just to enjoy the view and do some sotreaching from the morning workout. I was tired but my dog gave the guilty look after I got home so I took him for a 2 miles walk. 37 days before marathon number 4 feeling good no enjuries to report.

Comments
From Dug on Fri, Sep 13, 2013 at 08:32:34 from 50.81.129.152

Small world. Mahomet is not a very big town. What brought you in town to run the race? You should come back for the Illinois Marathon. Its an even better race.

Doug

From Yasir on Fri, Sep 13, 2013 at 09:24:26 from 99.20.241.125

It is small world. I really enjoyed the race and the town every one was extra nice. No special reason why I came to Mahomed I need to run a half marathon for my full marathon training coming on October 20th and found it online. maybe some day I would run the Illinois marathon. Is it as flat as Chicago?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

today is off day from running. Hydrating and loading for this weekednd heavy workout 10 pace on sat and 20-22 long run on sunday. Raice and fruits for breakfast. Rice and Lentil beans for lunch. Chicken alfredo for dinner. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

Decent weather this morning MP(7:26) run some where in mid 60s and rising to 75 degrees by the end my run. pace was easer toward the end of the run maybe I did not worm up enough. I ran the last 3 miles in (7:00) pace 20 seconds faster than MP. Milk and sugar for recovery drink. rice beans and eggs for lunch.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.003.000.000.0024.00

Late start for my long run this morning. Miles 0-4 were in great weather with cloudy sky. Miles 4-7 it rained like crazy. 7-21 no rain but the sun came out and brought the humidity with it. 20-23 increased the pace to (7:26) pace. I almost vomited at the end but I'm glad I kept the pace to the finish. Milk and sugar for recovery drink and footbal on the couch. 36 days to marathon number 4 no injuries no aches.

Comments
From I Just Run on Mon, Sep 16, 2013 at 08:41:55 from 67.79.11.242

24 miles on a training run...? Are you training for an Ultra?

From Yasir on Mon, Sep 16, 2013 at 20:32:15 from 99.20.241.125

No Im not goeing for an ultra yet, but I like to run 3 or 4 miles after a 20 miler on MP. Please feel free to advise

From I Just Run on Tue, Sep 17, 2013 at 07:47:41 from 67.79.11.242

I have never heard or read anything about running over 20 miles for marathon training being good. You might want to look into that a little.

From Yasir on Tue, Sep 17, 2013 at 10:19:14 from 99.20.241.125

I know. I'm doing that to develop confidence about my BQ pace. I'm trying to add your blog to my favorites but it will not let me!

From I Just Run on Tue, Sep 17, 2013 at 10:40:00 from 67.79.11.242

I believe if you go to User Options and in the Favorite Blogs type "ptatum" it should work.

You can build your BQ pace without the extra miles. Your system will adapt without the extra miles that only tear down your body.

From Yasir on Tue, Sep 17, 2013 at 10:46:56 from 99.20.241.125

I just added your blog thanx

From allie on Tue, Sep 17, 2013 at 11:55:22 from 161.38.221.168

now that's a long run!

i don't think it's necessarily a bad thing to run that far for your long run, as long as you feel you are recovering okay and not putting yourself in a hole with these efforts. it's good to push yourself in training -- that's how you get better. you just have to make sure to balance the hard efforts with recovery -- and it sounds like you have that down with the football and couch. :)

good luck with your final month of training -- it sounds like you are feeling strong and that's great.

From allie on Tue, Sep 17, 2013 at 11:58:08 from 161.38.221.168

one more thing -- once you get about three weeks out from the race, i probably wouldn't put in any more efforts like this -- maybe scale it back to 15 + 5 at MP. that said, everyone is different in the way they respond to various training methods, so do what you feel is best for you.

From Yasir on Wed, Sep 18, 2013 at 07:08:22 from 99.20.241.125

thank you Allie please keep the advice and tips coming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.501.500.000.0013.00

Moring workout:

1:5:00

total miles:

7

nice weather. legs not too bad from the long run yesterday. Easy 4.5 miles and 1.5 MP

Comments
From Jake K on Mon, Sep 16, 2013 at 13:29:47 from 67.177.11.154

Nice job Yasir. I see that you are new to the blog and from KC. Funny that I was just there. Seems like the area has a lot of good races. I really enjoyed my visit.

From Yasir on Mon, Sep 16, 2013 at 20:04:01 from 99.20.241.125

Thank you Jake it means allot coming from you. This y I love this blog humbled great runners giving advises. Thank you sir

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.300.000.000.0020.30

92 minuts work out total miles 10.3. this evening easy 6 mile on the lake trails turned into 10 easy with some walk breaks to enjoy the beautful sceneray. I feel fresh and not beaten up for tommorow's 45 minuts tempo run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.004.000.0014.00

Great morining workout I started with easy 3 miles. 4 miles 30 seconds faster than Marathon pace then I finished with easy coold down 1 mile run. Milk and sugar for recovery drink.

Windy Hummid Hot 6 easy if I can called that run.

Comments
From steve ash on Thu, Sep 19, 2013 at 21:38:25 from 174.52.100.252

Welcome to the blog Yasir!

I like the recovery drink, simple and effective.

From Yasir on Fri, Sep 20, 2013 at 16:07:43 from 99.20.241.125

that's what mom made us drink every morning. (I did not like it but I do now)thanx for the encouragement.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.004.000.000.0018.00

Today was the best run I had all year. 12 miles with my dog Oakley. no music no watch no phone just me and my dog in the woods. Yes we stoped and used nature's poter party (we need spelling check), but it was alot of fun. We ran into a High school track team doing their workout on the trails they were kool enough not to call me sir they just said hi and said good job guys. they had one female athelte on the team and she was on the leading pack (u go girl). Mile 9 we stoped for oakly (my dog) to get a break and another nature break and swim for a little bet (he is a yellow lab u know so swiming not running for him). I spent that time doing some running drills(non runners at the park were wondering what is wrong with this guy). Thanx to this blog and all the awesom runners like I just run, Allie, and of course sasha and jake for thier advice and encouragement Im running 70-80 mile a week and geting faster every day.

evening run:

2 easy miles and 4 miles marathon pace felt good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

easy 6 miles this morning with the dog (lady)

Comments
From flatlander on Sat, Sep 21, 2013 at 10:00:54 from 76.31.9.237

Welcome to the blog. Great miles this week.

From Yasir on Sat, Sep 21, 2013 at 11:15:14 from 99.20.241.125

thanx flatlander. Credit to all the tips from this blog I stared running twice a day and my body responded very well to that. trying not to over do it I have one month before D day (IMT marathon in IOWA). One week before tapper. Please feel free to advice or mention any tips.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.002.000.000.0013.00

I ran my first 6 miles with (lady) my in laws dog and 7 miles with my dog Daisy 2 miles were at marathon pace

Comments
From allie on Sun, Sep 22, 2013 at 12:16:13 from 97.126.223.228

fun run with the dogs! good miles this morning.

From Yasir on Sun, Sep 22, 2013 at 17:01:56 from 99.20.241.125

You rocked that race Allie. Love to get tips and advice from 2:44:XX RUNNER. I'm really happy for you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Today is the start of last week of training before tapering for the big day (26) days  away. I have been bringing my dogs on shorts run lately. They bring such a postive energy and excitment that helps a lot.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

My dogs fitness is catching up to mine. My first 7 mile were with (Lady pointer lab mix) they were very moderate pace like usual but less stoping and walking she did not wanted to. My second 7 miles (20 minutes gap to change leash and make sure lady hade cool water and a treat) were with (Daisy) my high energy, lets go an kill all squirrel and cats while running faster than 5k pace dog. Thanx for the leash I was able to run at marathon. All dogs are getting way too fit during this marathon buildup I have no idea what to do them during the 2 weeks taper and recovery.

Comments
From Adam RW on Wed, Sep 25, 2013 at 06:08:47 from 138.26.42.154

Welcome to the blog. Thank you for your comment. Looks like we have similar households minus the dogs. I also have two young children. Great ages! Taper madness is no fun. But I'm sure the dogs will survive.

From I Just Run on Wed, Sep 25, 2013 at 10:51:28 from 67.79.11.242

At least you have somebody to run with. Almost all of my running is solo. :-) Good running!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

early morning work out was a 8X800 intervals total 6 miles

early afternoong extra easy 10 miles with some strides every now and then. My dog joined me in the last 3 miles. Drinking milk and sugarefor recovery while Im typing this.

Comments
From I Just Run on Fri, Sep 27, 2013 at 13:59:22 from 67.79.11.242

That's a hard day's work! Good Job!

You might want to read/watch this on Yasso 800's. I find it interesting.

http://www.runnersworld.com/race-training/yasso-800s?cm_mmc=Facebook-_-RunnersWorld-_-Content-Training-_-YassoWorkout

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

these were supose to be easy miles but thanks to the heat these were well earned 11 miles. 2 more runns before 2 weeks taper begins

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0010.000.000.0011.00

Rainy but nice weather. I ran this workout on a hilly route (wanabago lake) 10 mile at mrathon pace but i ran it a little faster than that becuse I decided not to look at my watch only evvery 5k and my body wanted to run it about 4 minuts faster. Feeling good and cofident. 24 miles for tomorrow last long run before taper. No dogs were a lowed today, but maybe for few miles during a 24 miler tomrrow. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.503.500.000.0024.00

I think Im ready for taper weeks starting tomrow. the heat made this last long run intersting, but it was a good test before Des moines Marathon on october 20th. Marathon pace is felt comfortable after running 20 miles. Im gonna need some tips on how to taper the right way. Please feel free to advice. I ran alot Miles in comparson to previes marathons training. the last 4 weeks were 74-68-95-75 if my stattistic's class helped me the average is 78 miles the last 4 weeks so how should I taper is the?

Comments
From flatlander on Sun, Sep 29, 2013 at 18:02:18 from 76.31.9.237

A lot of different approaches to tapering, but the most common advice out there is to cut your mileage back to 80%, 60% and 40% each week of the taper, based on average mileage levels at the peak of training prior to the taper, but don't cut back on frequency or intensity. For me, in the past a 3-week taper has left me feeling slightly out of shape at the starting line, so as an experiment I am not tapering much this time around. It is a continuous trial and error to get it right, and everybody is a little different. I would wish you good luck but I don't think you will need it. With all those miles in your last training cycle you should get a nice PR in Des Moines.

From derhammer on Mon, Sep 30, 2013 at 11:26:41 from 64.245.52.2

Right, as Flat says many ways to taper. I like to run my last long run 3 weeks out and start my taper after that. I think 4 weeks out is too early. Keep up some faster paced stuff until 6-7 days out. I have had good luck with a 12 mile run as my last long run 8 days out with 6-8 miles at MGP to get the legs dialed in to the pace. But I don't think you can go wrong cutting down as Flat advised starting 3 weeks out.

From Snakemoney on Mon, Sep 30, 2013 at 22:26:15 from 155.91.45.231

From what i always read...10 days out should be your last hard workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

by the lake trail easy 12 mile with some walk breaks and strectching after yesterday's long run. Body is feeling realy good by the end of this run. Thanks to all the tips about tapering from other kool runners in this blog you guys rock.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

this was planed as an easy 12 miles thanks to my dog decided to push the pace so we ended up runnin 5 miles close to marathon pace. feel realy good. trying my best not over do it and end up over training.

Comments
From allie on Tue, Oct 01, 2013 at 22:23:53 from 97.126.215.90

that's great that you are feeling so good. awesome week thus far.

From derhammer on Wed, Oct 02, 2013 at 16:21:36 from 64.245.52.2

Looking good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.001.754.5020.25

early morning easy run. body feels great after taking yesterday off.

afternoon Hills work out: 7X400 Hills 2 miles worm up and 2.5 miles cool down I think about 6.25. soo tempting to push harder so far so good.

Comments
From I Just Run on Thu, Oct 03, 2013 at 17:10:59 from 166.147.120.40

Good running Yasir, you are going to do great in the race. Looking forward to the results!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.007.000.000.0015.00

easy 5 miles then 7 on marathon pace . 3 miles cooling down 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Very easy 12 miles Great weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

the weather is turning realy nice. I ran the first 7 at maraton pace and cooled down with the last 3

evening workout or my dog order's 4 miles easy. 

Comments
From allie on Mon, Oct 07, 2013 at 15:10:58 from 97.117.87.43

very nice. taper is on!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

early morning estra easy 10 miles.

evening workout 1 easy and 3 hard

Comments
From allie on Thu, Oct 10, 2013 at 10:47:25 from 97.117.87.43

nice job, yasir. i hope everything is feeling good.

From Yasir on Sat, Oct 12, 2013 at 13:48:11 from 99.20.240.112

thank you for checking Allie its really motivating.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.001.007.00

7 miles tempo run. some aches but nothing seriouse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

estra easy 6 miles in the afternoon. great weather. body is healing and wanting to push hard. 9 days to marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

morning run 4 miles very easy with the dog, and then 3 miles 1 minute slower than MP felt like I was walking.8 days to marathon. drinking milk like a cat it is tasting realy good

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

last long run today with my dog by the lake. IMT Des Moins Iowa marathon next week on sunday.

Comments
From allie on Sun, Oct 13, 2013 at 13:06:30 from 97.117.87.43

one week to go! best of luck.

From Yasir on Sun, Oct 13, 2013 at 16:55:51 from 99.20.240.112

Thank you Allie. Like you say I'm trying to keep it together and not freak out.

From I Just Run on Mon, Oct 14, 2013 at 08:34:54 from 67.79.11.242

I think you're ready for a good race! Relax this week and don't worry the money is in the bank!

From derhammer on Mon, Oct 14, 2013 at 13:27:06 from 64.245.52.2

Can't believe it is only one week away! Good luck.

Do you know what the course is like?

From Yasir on Tue, Oct 15, 2013 at 18:00:02 from 99.20.240.112

Money in the bank I like that. I should write this on the back of my shirt

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

these mile were mainly walking and stoping but they made my feet feel mutch better

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.002.007.00

4X400 =2 miles with easy pace in between.

2 miles worm up

3 miles cool down 

did not sleep well last night (5 hours) but I'm pleaniing on making for it tonight.

4 days left every thing is booked bib number(9898) how cool is that I hop its a lucky number.

Comments
From I Just Run on Thu, Oct 17, 2013 at 12:45:30 from 67.79.11.242

No luck needed "Money in the Bank"!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.002.000.000.007.00

2 miles worm up

2 miles marathon pace

3 mile cool down. Taper is kicking in feeling great. 3 more days

Comments
From Tom K on Thu, Oct 17, 2013 at 07:11:28 from 174.58.4.250

Go #9898! Good luck in your race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

1 mile was walking 6 miles very easy with my dog. eating is harder now maybe becuse of the low mileage. feeling great. 2 days for the race.

Comments
From allie on Thu, Oct 17, 2013 at 13:49:12 from 161.38.221.168

glad you are feeling great! almost there...

From derhammer on Fri, Oct 18, 2013 at 08:36:31 from 64.245.52.2

Can't wait to see how you do! Do you have your clothing strategy down? Looks like it will be pretty cold at the start.

From flatlander on Fri, Oct 18, 2013 at 08:53:29 from 76.31.9.237

Good luck on Sunday!

Race: IMT Des Moines Iowa Marathon (26.2 Miles) 03:25:23, Place overall: 169
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

I thought my bib # number was 9898 it wasn't (so much for the good luck). 2059 was my BIB number. I have an immune system disease that was flaring up like crazy the last three days before the race (little to no sleep). Heat stopped working in the hotel room last night so me and the family had to change hotel rooms (piece of cake with 2 kids and everything else right!!!!). Thanks to you guys with your advice and support (Allie) (I just run) and Dehammer. I was passing everyone from mile 18 to the finish line where my lovely wife and 2 wonderful kids are waiting and started screaming go daddy when I showed up on the heals of 3:25 group. 3:25:23 PR. Thank you guys for the info and support. 3 days of no running and recovery, and then some easy running. Stay tuned, because you know I will be bugging you for advice about the next challenge. 

Comments
From allie on Sun, Oct 20, 2013 at 13:46:38 from 97.117.83.140

congratulations on the PR! what a great result. i'm glad you felt good and had such a strong finish -- blazing by everyone in the last 10k must have felt great.

that's awesome that your wife and kids were there to cheer you in -- sharing these moments with loved ones makes it all the more special and memorable.

recover well.

From Jake K on Sun, Oct 20, 2013 at 13:53:09 from 67.177.11.154

Congratulations Yasir. That's a huge PR!

From I Just Run on Sun, Oct 20, 2013 at 14:39:11 from 12.162.141.2

Wow, I'm impressed with the PR. just think of what you'll do when things go well! I bet you'll recover quickly too.

From derhammer on Sun, Oct 20, 2013 at 19:35:22 from 162.197.31.29

Awesome! Congrats on the PR!!

From steve ash on Sun, Oct 20, 2013 at 19:36:12 from 174.52.100.252

Great job Yasir! Rest, recover well and take pride. It's a great achievement.

From flatlander on Mon, Oct 21, 2013 at 08:11:52 from 76.31.9.237

Congratulations, this is great news, looks like about an 18-minute PR? Huge success, enjoy your rest.

From Andrea on Mon, Oct 21, 2013 at 09:30:50 from 72.37.171.52

Congrats on the PR!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Nice to be back on my feet again for the first time after sunday's race. 7 miles easy with some stride. No body parts problems. a little bed of a head cold. 

Comments
From derhammer on Fri, Oct 25, 2013 at 14:38:38 from 64.245.52.2

Good to hear no significant soreness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy at country rd route

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.000.0013.75

easy sunday morning 13.75 miles with my dog.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.002.000.0018.00

50 degrees and sunny what ulse to do besides running?

4 very easy to start

10 at moderate pace

miles 15 and 16 hard

last 2 miles very easy while I was asking and wondering why did you just run 18 miles. feeling real good. Milk and sugare, and ice bath for recovery.

Comments
From allie on Mon, Oct 28, 2013 at 15:11:14 from 97.126.219.219

wow -- fast recovery! hope everything is feeling good.

From I Just Run on Tue, Oct 29, 2013 at 09:25:24 from 67.79.11.242

18 miles....? Can you send me some spare miles, I could use them and it seems you have plenty! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.500.000.000.0015.50

53 degrees with some drizzling rain. the rain made it a fun run but little cooler than I would like it. feet are feeling light despite yesterdays workout. Looking for a fast course this coming spring March-May?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.002.000.0013.50

13.50 this morning . first 11.5  were easy and some moderate. mile 12 and 13 were hard. I'm in goal setting mode. Trying to pick a fast course this coming spring to qulifiye for boston 3:15 or less.

Comments
From I Just Run on Thu, Oct 31, 2013 at 07:54:35 from 67.79.11.242

You know, I don't know if it's considered a "fast" course but I don't think it's too difficult, but the Ft Worth Cowtown Marathon is a great one to run. It's in February and I've enjoyed it both years I ran it.

From Yasir on Thu, Oct 31, 2013 at 08:12:23 from 99.20.240.112

Thank you I just run I will check it out

From Tom K on Thu, Oct 31, 2013 at 09:00:36 from 174.58.4.250

I'm guessing you started looking for your race with this list: http://www.marathonguide.com/races/bostonmarathonqualifyingraces.cfm

Not much in spring or Races near KC, but it's a start.

There's also this:

http://www.runnersworld.com/races/where-run-fast?page=4.cfm

I also check this website out every now and then:

http://www.findmymarathon.com/calendar.php

The conversion tool is pretty cool (I'm not sure how accurate it is, though). If you put in your time at SD Rock n roll, and pick 3 other races, it will predict your time at those races, based on avg. temps, downhilly-ness, etc. It's interesting, anyway. Good luck, Yasir!

From Tom K on Thu, Oct 31, 2013 at 09:19:44 from 174.58.4.250

Sorry, I can't make that first link work. My comment keeps having the " .cfm " edited off of the end of the website.

From derhammer on Thu, Oct 31, 2013 at 13:42:20 from 64.245.52.2

I have had lots of friends run the NAPA Valley marathon - point to point, pretty fast, not too crowded, beautiful course, and usually good weather. It does require air travel though. http://www.napavalleymarathon.org/

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

rain rain rain some how i got this run in just in time for trick or treat with the kids. tomorow looks like an off day but we will see how I feel in the morning.

GTS 13 Gray Miles: 13.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.002.000.000.0011.00

Perfect weahter. legs a little tired. 

GTS 13 Gray Miles: 11.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.004.000.0017.00

AM: 12.5 miles mile 0-5 Easy 6-10 really hard about 5k pace 11-12.5 cooling down.

PM: 4.5 very easy it was more of a running date with my wife than a work out (no kids tonight staying with their uncle) the 2 dogs came along.She did her first double run in one day.Love it.

I just ran the most miles in one week ever. By the end of next week I will find out if my body is built for this level or not. Love all the support I'm getting from all the pros, thanx a lot.

GTS 13 Gray Miles: 12.50GTS 13 Blue OLD Miles: 4.50
Comments
From flatlander on Sun, Nov 03, 2013 at 08:35:55 from 76.202.178.87

Congratulations on a great week. Pay close attention to your body; I know I will be doing the same.

From Yasir on Sun, Nov 03, 2013 at 08:42:41 from 99.20.240.112

Thank you flatlander. I have been following your workouts you are so ready for your 3:30 goal you just need a good taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

fun running with the kids and wife aorund the nighborhood. body still aching from the monster week I had. I will try to teapeat this week. but stop as soon as feel something. I will not get inujured no matter what..........

Comments
From derhammer on Mon, Nov 04, 2013 at 10:26:22 from 64.245.52.2

Good to take a very easy day! What is your next race?

From I Just Run on Mon, Nov 04, 2013 at 13:31:18 from 67.79.11.242

Don't hurt yourself...said from experience!

From Yasir on Mon, Nov 04, 2013 at 19:17:26 from 99.20.240.112

Derhammer

I'm still looking for a fast course to qualify for Boston 3:15 or faster. so April something should my next race

From Yasir on Mon, Nov 04, 2013 at 19:18:26 from 99.20.240.112

well said I just run. im not planing to get hurt I go mad without runniing

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.004.000.000.0024.00

0-12 easy

13-16 Marathon pace

17-24 easy

GTS 13 Gray Miles: 24.00
Comments
From SlowJoe on Wed, Nov 06, 2013 at 07:25:30 from 168.215.171.129

Wow, a 12-mile warmup, then some MP, then an 8-mile cooldown! I like it. Hope you are recovering well.

From I Just Run on Wed, Nov 06, 2013 at 09:50:35 from 67.79.11.242

I'm impressed!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.002.0019.00

Am- raining and 53. 13 easy miles

pm 4 easy the last 2 realy hard

GTS 13 Gray Miles: 13.00GTS 13 Blue OLD Miles: 6.00
Comments
From I Just Run on Tue, Nov 05, 2013 at 09:06:39 from 67.79.11.242

Isn't it cool to call 13 miles (at any pace) easy? :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

my body said no runnin today. I had no running and no work day my body is loving it

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.003.000.000.0014.00

love running after a day off and a good night sleep. the first 11 miles were a lot of fun running very easy and then went MP for the last 3 miles the body is fresh

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.007.000.000.0024.00

AM 10 miles: Windy around 40 degrees so I kepted easy.

PM 14 miles: still windy but around 53

3 miles easy 7 miles (30 second slower) close to MP 4 miles cooling down with some walks to enjoy the fall colors around the lake and checking out some deer in the middle of the trail staring at me. 

GTS 13 Gray Miles: 24.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.505.000.000.0018.50

0-11 easy with my dog

12-16 MP 

17-18.5 easy with some walking and stretching.

Comments
From Beth6 on Sat, Nov 09, 2013 at 22:13:43 from 99.20.240.112

Wow, very impressive miles for this week! Keep it up, you are amazing! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

0-13 easy

14-16 hard about 5k pace

GTS 13 Gray Miles: 16.00
Comments
From allie on Sun, Nov 10, 2013 at 13:51:33 from 97.126.219.219

nice run. i like your new photo -- very cute kiddies!

From Jake K on Sun, Nov 10, 2013 at 14:48:50 from 174.232.128.142

Great running recently Yasir. In addition to the picture allie mentioned, I also really like the DO NOT GET INJURED part of your profile.

Keep up the great work!

From Fritz on Sun, Nov 10, 2013 at 15:45:13 from 50.198.178.113

Nice workout. I second the no injury comment. Those look like proud kiddos...ready for a snow storm :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

I don't know how I will call these 10 miles easy. 24 mph N wind and 30 degrees. No runner's high tonight but I'm glad to get some miles in. Thanx to all the great runners that check on my workouts every now and then I think about you when I'm out there grinding these miles its really motivating.

GTS 13 Gray Miles: 10.30
Comments
From Beth6 on Mon, Nov 11, 2013 at 19:34:41 from 99.20.240.112

Nice run, especially in this horrible weather! Like you always say, run like a dog! :)

From I Just Run on Tue, Nov 12, 2013 at 08:58:08 from 67.79.11.242

Now I know your a "real" runner...enduring those conditions! :-)

From derhammer on Thu, Nov 14, 2013 at 09:43:38 from 64.245.52.2

That's right - we are always watching! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.007.000.000.0014.00

14 miles in the 28 degrees weather

0-5 easy

6-11 close to marathon pace

12-14 cool down

GTS 13 Gray Miles: 14.00
Comments
From Beth6 on Thu, Nov 14, 2013 at 19:14:45 from 99.20.240.112

Keep up the great runs! Your miles are awesome! Rest days are good for you. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 MIles- all with my dog at the lake trails. passing a 5 foot tall 60 some years old lady with a perfect running form telling me good in a windy cold afternoon I have no comaplains today there are some tougher runners out there. life is good

GTS 13 Gray Miles: 14.00
Comments
From I Just Run on Thu, Nov 14, 2013 at 15:23:40 from 67.79.11.242

Nice mileage this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 miles easy the last 3 felt like mile 26.1 tomorow is easy or zero miles. I will see how  I feel in moninning.

GTS 13 Gray Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.004.000.000.0013.00

0-7 easy 

8-11 MP

12-13 easy with some walking

Comments
From Matt Poulsen on Sat, Nov 16, 2013 at 12:42:07 from 174.52.216.185

Nice week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.003.000.000.0021.00

this my third week in the row htting the 100 miles mark for the first time. No injures a tight calf but nothing serious. I'm sleeping like a baby every night. Lost 4 LBs in the last 3 weeks so I thing I'm eating just about the right amount for these miles. Please if you read this and have any advice shoot I would love it.

Comments
From Beth6 on Sat, Nov 16, 2013 at 19:13:03 from 99.20.240.112

You rock! Wow, your body is like a machine that never stops. Keep up the awesome runs with no injuries!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.215.000.000.0011.21

perefect weather 11.21 miles. felt great so I pushed the last 5 to MP. likfe is good calf is feeling better.

GTS 13 Blue OLD Miles: 11.21
Comments
From I Just Run on Mon, Nov 18, 2013 at 15:23:51 from 166.147.72.27

Glad the calf is better and that you're getting better weather than me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

felt real tired in the middle of the run. Body is saying I need a day off maybe tomorrow will see how I feel.

GTS 13 Blue OLD Miles: 13.00
Comments
From derhammer on Tue, Nov 19, 2013 at 16:27:22 from 64.245.52.2

with the mileage you have been running I would say yes, a rest day would do your body good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

so much for the day off running . Weather was way too  good not to run easy 10 and 5 at or faster than marathon pace.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.006.000.0013.00

AM 11 miles tempo run it was rainy cold and windy but I got in.

PM 2 miles fun run I found a new trail near my house

Comments
From Beth6 on Wed, Nov 20, 2013 at 19:12:15 from 99.20.240.112

Nice job keeping up with your miles! The week is half over. Keep up the good work!

From derhammer on Thu, Nov 21, 2013 at 12:53:18 from 64.245.52.2

Tempo = HMGP or MGP?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

took today off my body has spoken no running

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

back to running after a day off yesterday. Felt slow in the begining of the run but after mile 8 I got a nice rythem.

GTS 13 Gray Miles: 12.00
Comments
From I Just Run on Sat, Nov 23, 2013 at 16:03:02 from 12.162.141.2

Big mileage this week...way to go!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.001.000.0016.00

Another windy cold run 22 degrees felt like 10 with wind. feet are feeling light and want to push the pace. 

GTS 13 Gray Miles: 16.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 on a 28 degrees with my dog

GTS 13 Gray Miles: 13.00
Comments
From I Just Run on Tue, Nov 26, 2013 at 07:59:39 from 67.79.11.242

Did the dog complain about the cold?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.230.000.000.0013.23

37 degrees windshield 30 at start finished with temp 31 windshield 25. 13 easy miles in my new Nike running pants I felt like an elite runnier in them money well spent for this winter build up.  

GTS 13 Gray Miles: 13.23
Comments
From I Just Run on Tue, Nov 26, 2013 at 08:00:26 from 67.79.11.242

If you're going to make your dog run with you I think he deserves some Kike Doggie Pants too!

From Yasir on Fri, Nov 29, 2013 at 09:48:15 from 99.20.240.112

Maybe some day I just run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

coughing and sneezing. windy 36 windy feels like 20. easy 10 and the last 2 were hard

Comments
From allie on Tue, Nov 26, 2013 at 18:10:04 from 161.38.221.168

running in the wind isn't my favorite thing. nice work.

From Beth6 on Tue, Nov 26, 2013 at 20:30:43 from 99.20.240.112

Brrr is all I can say about this weather lately. Nice job getting it done considering you are not feeling well!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.005.0011.50

Today is my first speed work after my last race. Pace felt easy on the first 4 intervals I have to make sure to save some for the last interval next time. tomorow is thanx givings not sure weather to run or not to run but thats alwasys the ?

2 Miles easy

5X1600m with @ 6:48 with 800m easy running in between

2 easy cool down

 

GTS 13 Gray Miles: 11.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles before thanks giving feast.

GTS 13 Gray Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

  • 18 miles at the lake trail. felt out of energy the last 3 miles. need to bring more than water next time. The weather was perfect(mid 40s) so I cant blame it  on that. the family came out for a short time that's always help. some one stoped me on the trail and said since you are here all the time did you see my gloves I lost 2 days. I gus I run alot!!!!

GTS 13 Gray Miles: 18.00
Comments
From I Just Run on Fri, Nov 29, 2013 at 17:09:37 from 12.162.141.2

I would say you run a lot! You're at the top of the mileage board! No wonder you were out of energy the last 3 miles. :-)

From Jake K on Fri, Nov 29, 2013 at 19:46:42 from 72.201.179.106

Nice running... Those 1600s the other day were solid. Happy thanksgiving!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

all I want for christmax is more running shoes these miles are eating my shoes a way. after yesterday's long run I thought I will not runn for days but body felt full of running tonight. easy 12.5 around the nighborhood.

GTS 13 Gray Miles: 12.50
Comments
From derhammer on Sun, Dec 01, 2013 at 21:37:40 from 162.197.31.29

Wow - you are on fire. Keep it up. I think my legs would disintegrate if I tried that kind of mileage day after day.

From allie on Mon, Dec 02, 2013 at 08:56:07 from 97.126.219.219

nice week, yasir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

fun day today I hour bike ride with my son to the park and back. then .5 mile with my doughter around the house. 4 miles just for me at an easy pace. 

GTS 13 Gray Miles: 4.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

0 miles. not to get injured is the goal this training period. Some sorness on left foot so no running today ice rest and make sure not to give in to the urge of running. soooo not easy to do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.660.000.000.0012.66

12.66 miles easy efford. Foot feeling good.

GTS 13 Gray Miles: 12.66
Comments
From Beth6 on Tue, Dec 03, 2013 at 19:53:14 from 99.20.240.112

Glad your foot is holding up since you have put in so much hard working running all those miles! Keep up the good work!

From I Just Run on Wed, Dec 04, 2013 at 14:59:02 from 67.79.11.242

I can't believe I'm ahead of you on mileage for the week! :-) Glad the foot is better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy in a 19 degrees and wind shield feeling like 7 degrees. Every year during cold weather one of my achillies acts up this time is my left foot. Ice and elevate. not to get injured is the focus. Icing as im typing this.

GTS 13 Gray Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

restinfg foot

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

resting left foot

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

took few days off for foot to feel better. seems to work felt real good running tonight

GTS 13 Blue OLD Miles: 13.50
Comments
From Beth6 on Wed, Dec 11, 2013 at 18:29:48 from 99.20.240.112

Glad you rested so you could get back at it and feel better when you run. Good job and keep it up!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

easy easy. 4.5

GTS 13 Gray Miles: 4.50
Comments
From I Just Run on Thu, Dec 12, 2013 at 12:10:56 from 67.79.11.242

I missed that you were having a foot problem. You're doing right by taking it easy for a while!

From allie on Thu, Dec 12, 2013 at 22:30:33 from 65.130.181.231

agreed -- smart to take some time off. glad it's feeling better.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

resting left foot

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

foot felt very good rainy 35 degrees 10 miles felt good

GTS 13 Gray Miles: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

easy 10 foot feeling good pace was close to marathon pace. First runner's hight in a week love it

Comments
From Beth6 on Mon, Dec 16, 2013 at 05:57:03 from 99.20.240.112

Wish I could say easy 10 miles! Maybe someday :) Keep it up, you amaze me everyday with your running! Hope your foot keeps feeling great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.502.000.000.0012.50

feeling sronger.12.50 miler

GTS 13 Gray Miles: 12.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.422.002.000.006.42

windy but felt ok last 2 miles were 5k pace but felt comfortable.

GTS 13 Gray Miles: 6.42
Comments
From I Just Run on Tue, Dec 17, 2013 at 16:10:50 from 67.79.11.242

2 miles @ 5K pace after 4.4...that sounds tough!

From derhammer on Thu, Dec 19, 2013 at 08:44:56 from 64.245.52.2

I agree with IJR! Nice workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.253.000.000.0012.25

Left foot still improving no pain today till mile 12 so I stoped which was not easy.

GTS 13 Gray Miles: 12.25
Comments
From I Just Run on Thu, Dec 19, 2013 at 11:28:27 from 67.79.11.242

Darn feet....! Can't run without them. Good decision to stop.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

easy 8

GTS 13 Gray Miles: 8.00
Comments
From I Just Run on Thu, Dec 26, 2013 at 10:25:30 from 12.162.141.2

Lots of days without an entry...are you okay?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.020.000.000.007.02

Easy 7.02 miles on Allendale route. 40 degrees on icy road. left foot went through the entire run with now pain or sorness.

GTS 13 Gray Miles: 7.02
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.013.000.000.007.01

7.01 miles from lee's summit hosital to home (don' ask why).3 were at marathon pace.

GTS 13 Gray Miles: 7.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

easy 13,2 miles on allandale route. no pain the eniter run. last run of the year.

GTS 13 Gray Miles: 13.20
Comments
From I Just Run on Tue, Dec 31, 2013 at 19:16:19 from 166.147.72.32

Where did you go? Your blog dissapeared for a while.

From I Just Run on Thu, Jan 02, 2014 at 08:08:10 from 67.79.11.242

Nice job to end the year. What's your next race?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1026.85163.2045.7516.501252.30
GTS 13 Gray Miles: 386.09GTS 13 Blue OLD Miles: 48.21
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