My journey to 50 in 50 states

Lucky 13.1

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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:

Click to donate
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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
1704.35109.3015.0018.001846.65
Daisy Miles: 6.00GTS 13 Blue Miles: 12.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles with my lovely wife Beth to start the 2015 running year.

Comments
From Tom K on Fri, Jan 02, 2015 at 10:17:51 from 174.58.54.215

Great start for you and Beth!

You've got me thinking about Champaign-Urbana, IL in April! I don't know if I can make that work, But I think I like the idea of it better than Flying Pig in Cincy in May. Hmmm.

From Derunzo on Fri, Jan 02, 2015 at 16:58:02 from 24.218.179.128

Happy New Year to you and the family Yasir! Enjoy running forever!

From Yasir on Fri, Jan 02, 2015 at 17:22:50 from 99.20.240.157

forever running Derunzo

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

5 easy miles solo in the pm

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy 3 miles with Beth. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

cold easy 6 miles in the pm 

Comments
From I Just Run on Wed, Jan 07, 2015 at 08:28:05 from 67.79.11.242

Yesterday was 14 and you didn't mention "cold". Today you mention "cold", so what does that mean?

From Yasir on Wed, Jan 07, 2015 at 09:38:35 from 99.20.240.157

cold= 21 deg with windshield of 13.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles this morning. My first treamdmill workout of there year.  Windshield is -17 out side but 80 deg on the treadmill.

 

Comments
From Derunzo on Wed, Jan 07, 2015 at 19:08:04 from 24.218.179.128

Nice run! Whenever you can get double digit miles on the treadmill, it is an accomplishment.

From Yasir on Thu, Jan 08, 2015 at 10:52:21 from 99.20.240.157

thank you Derunzo it was a lot fun and I cant wait to do all the time :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Easy 10 miles on the treatmill again this afternoon. Now I know how to spell treatmill since I have to use it every day for a while. I don't think I can continue to do 10 miles on the treatmill for long. Thinking about doing double runs a day for less than 10 miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles on the treadmill again. running out side for sure tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles out side 33 deg with the windshields at 22 deg it felt good to run out side a gain it was a little cold on my fingers despite the gloves but any thing to avoid the treatmill.

Comments
From I Just Run on Mon, Jan 12, 2015 at 07:58:28 from 67.79.11.242

Here you go putting up some big miles again! Wish I could do that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy 22 temp with windshield at 14

Comments
From Matt Schreiber on Mon, Jan 12, 2015 at 21:21:44 from 66.17.102.175

I don't think it's supposed to get that cold that far south.... Nice miles Yasir!

From Yasir on Mon, Jan 12, 2015 at 22:41:50 from 99.20.240.157

Mat this what I thought before we bought a house down here.

From I Just Run on Tue, Jan 13, 2015 at 07:51:00 from 67.79.11.242

I agree...nice miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

another out side run easy miles in a 27 deg windshield at 17 a little better than yesterday. I need a new shoe, a new rout, and a new state away from the midwest.

Comments
From Derunzo on Tue, Jan 13, 2015 at 17:05:54 from 24.218.179.128

Yasir, I wish I was as consistent as yourself. 10 miles like clockwork.

From Rhett on Wed, Jan 14, 2015 at 08:56:15 from 24.121.0.8

You should move out west were it was 55 this morning for my 6:30 am run.

From flatlander on Wed, Jan 14, 2015 at 09:52:41 from 64.129.54.210

Come on down

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Much better weather today 35 deg windshield at 30. I think my whining and complaining about the weather finally paid off it should go up to 50 deg this weekend. 

Comments
From Tom K on Thu, Jan 15, 2015 at 14:39:13 from 73.27.178.76

Your whining and complaining changes the weather? YOU are a powerful man, sir! Nice miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

really nice running weather today 47 deg with little south wind. 10 easy

Comments
From flatlander on Fri, Jan 16, 2015 at 08:29:49 from 198.207.244.102

I hope you got 10 today! Just noticed that we have identical weeks going.

From Rhett on Fri, Jan 16, 2015 at 12:27:53 from 24.121.0.8

Another 10. Looking strong.

From Yasir on Fri, Jan 16, 2015 at 17:18:11 from 99.20.240.157

Flatlander, off course I got 10 in this evening.

Thett, thanks truing to get strong I liked your solo half marathon great time too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy felt really comfortable today. Celebrating my birthday tonight so tomorrow's run is going to be interesting.

Comments
From Beth6 on Fri, Jan 16, 2015 at 18:29:35 from 99.20.240.157

Nice birthday run! Happy birthday! :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles. I'm blogging this from a restaurant and my wife is giving me the look really you are doing this while we are eating   

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Happy Birthday to me. My family know me well  or they are tired of my complaing about my old shoes so I got these for my birthday thank Beth and kids.

Comments
From Rhett on Mon, Jan 19, 2015 at 09:24:09 from 24.121.0.8

Nice looking shoes. You'll have to give us a report on how they are to run in. Happy birthday.

From I Just Run on Tue, Jan 20, 2015 at 04:40:07 from 66.249.80.93

Newton Distance?

From Yasir on Tue, Jan 20, 2015 at 10:49:29 from 99.20.240.157

Gravity III. They wight a lot less than my Brooks.

From Matt Schreiber on Wed, Jan 21, 2015 at 14:12:27 from 66.87.149.201

Nice looking shoes!

From Beth6 on Sun, Jan 25, 2015 at 18:43:00 from 99.20.240.157

Hope they pay off!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

and another one 10 easy

Comments
From I Just Run on Tue, Jan 20, 2015 at 08:15:07 from 67.79.11.242

What's your goal for the year...3,000 miles?

From Rhett on Tue, Jan 20, 2015 at 09:11:26 from 24.121.0.8

10 a day is going to add up fast. Nice job. What's your goal for the upcoming half?

From Yasir on Tue, Jan 20, 2015 at 10:33:18 from 99.20.240.157

I just run 2500-3000 miles but healthy no injures nock on woods like they say.

Rhett: I'm having second ghosts about my FEB half but I run it it will be just as speed work no high excepectations .

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

like a broken record 10 easy miles first miles with daisy and all the nighbores kids.

Comments
From derhammer on Tue, Jan 20, 2015 at 21:43:01 from 24.55.24.67

so you really run 10 miles with a group of kids??

From Derunzo on Wed, Jan 21, 2015 at 03:40:19 from 24.218.179.128

Your a machine.

From Tom K on Wed, Jan 21, 2015 at 06:36:35 from 73.27.178.76

Agreed. Machine Yasir.

From Yasir on Wed, Jan 21, 2015 at 08:31:27 from 99.20.240.157

The kids just ran 1 mile derhammer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

and another one 10 miles

first 2 miles worme up with dogs Layla and the nighbores kids. 6 easy and last 2 were hard. 

Comments
From I Just Run on Thu, Jan 22, 2015 at 07:36:45 from 67.79.11.242

"and another one 10 miles" ... You make it sound so easy! :-)

From Rhett on Thu, Jan 22, 2015 at 15:58:30 from 24.121.0.8

I can just picture you running around with all the neighborhood kids following behind you. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

Before layla's soccer game 7 miles easy and 1 mile @ 6:55 scary easy how it felt running that last 8th mile, but im not there yet. I think the miles are paying off.  On my way driving Layla to here soccer game she told me she is in training for her first 5k and she is going to run it faster than momy (not goimg to tel mom about that) we are running one mile a day about 3 to 4 days a week with all the willing nighbors kids. I'm really excted she is getting really good at those one milers :-). 2 miles after Layla's soccer game to get my 10 miles fix.

Comments
From Tom K on Fri, Jan 23, 2015 at 07:03:30 from 73.27.178.76

Scary easy. Excellent.

From I Just Run on Fri, Jan 23, 2015 at 09:32:28 from 67.79.11.242

Looks like the Pied Piper of running put in another good workout!

From Rhett on Fri, Jan 23, 2015 at 13:24:18 from 24.121.0.8

Go Layla! That's great!

From Beth6 on Sun, Jan 25, 2015 at 18:41:39 from 99.20.240.157

I now know Layla's secret! She will most likely run faster than me! If she is anything like her daddy, she will!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

I ran 1 easy mile with Layla and her friend when they got off the bus. They were full of energy and said they are "training for a 5K"! Daisy and I ran a hard 10 miles. 1:19:XX

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy.

Comments
From I Just Run on Sat, Jan 24, 2015 at 21:54:29 from 66.249.80.93

You just had to run those 2 extra miles and beat me on the mileage board for the week!

From Yasir on Sun, Jan 25, 2015 at 09:15:01 from 99.20.240.157

U got to compete with the best to improve my friend :-) those 18 on Friday were solid

From Rhett on Mon, Jan 26, 2015 at 10:17:05 from 24.121.0.8

Looks like you had another solid week of training Yasir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

1.1 miles with Layla and nighbores kids. 5 miles alone. The rest with daisy and we know those were fast she does not know how to run easy. 

Comments
From Tom K on Tue, Jan 27, 2015 at 07:48:52 from 73.27.178.76

Daisy does not know how to run easy. Best training partner.

From Yasir on Tue, Jan 27, 2015 at 08:08:26 from 99.20.240.157

she keeps the pace honest Tom.

From Matt Schreiber on Tue, Jan 27, 2015 at 08:09:01 from 66.17.107.219

Nice miles for a Monday!

From Yasir on Tue, Jan 27, 2015 at 08:25:56 from 99.20.240.157

it wasn't planed that way Matt but different people wanted to run with me and I just don't know how to say no to a running request.

From Rhett on Tue, Jan 27, 2015 at 09:04:38 from 24.121.0.8

Well done. Daisy is your daughter, right? 5 miles for a youngster is awesome.

From Yasir on Tue, Jan 27, 2015 at 10:44:04 from 99.20.240.157

Rhett Daisy is the dog Layla is my daughter.

From Rhett on Tue, Jan 27, 2015 at 12:06:52 from 24.121.0.8

Well Daisy is an awesome runner for a K9. How does she do when the weather warms up?

From Yasir on Tue, Jan 27, 2015 at 14:51:54 from 99.20.240.157

A lot of swimming and less running she is a yellow lab

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 all alone. 

Comments
From Beth6 on Tue, Jan 27, 2015 at 20:16:36 from 99.20.240.157

Wow! Nice job! Keep it up!

From Rhett on Wed, Jan 28, 2015 at 10:20:07 from 24.121.0.8

It sounds so sad when you put it so simply..."all alone." While I like running with others, I treasure my solo run the most. Good job.

From Yasir on Wed, Jan 28, 2015 at 13:14:38 from 99.20.240.157

I'm getting to really like running with others, but you right solo has its perks also.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

I found the secret to easy but fast running:- bike for few miles with all the kids and then take off for 11 miles no pain no compalins. thanx Rhett maybe some day I might run a 27 miler during trining.

worme up biking before runs: tip of the day

Comments
From I Just Run on Thu, Jan 29, 2015 at 09:23:05 from 67.79.11.242

You should try swim, bike, run!

From Yasir on Thu, Jan 29, 2015 at 09:42:24 from 99.20.240.157

Remember I'm from Africa (I just run) no swimming skills here I will drown on my bath tub

From I Just Run on Thu, Jan 29, 2015 at 09:46:41 from 67.79.11.242

That was funny!

From flatlander on Thu, Jan 29, 2015 at 09:47:53 from 76.31.29.220

That's funny. Here's to showers instead of baths. We wouldn't want to lose any bloggers.

From Yasir on Thu, Jan 29, 2015 at 09:57:33 from 99.20.240.157

Shower it's Flatlander I'm not going any where.

From Rhett on Thu, Jan 29, 2015 at 10:07:54 from 24.121.0.8

I'm glad the bike was kind to you.

From Tom K on Thu, Jan 29, 2015 at 10:44:50 from 73.27.178.76

I'm in the "cross training for running IS running" camp, but I'm willing to give this a shot, if it means less hurt!

From Matt Schreiber on Thu, Jan 29, 2015 at 21:31:02 from 66.17.102.175

That swimming/drowning comment was pretty darn funny.

Interesting takeaway for the day!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 miles biking

11 miles running

Comments
From I Just Run on Fri, Jan 30, 2015 at 11:09:53 from 67.79.11.242

I see a pattern here.

From Rhett on Fri, Jan 30, 2015 at 12:22:10 from 24.121.0.8

You are turning into a fitness machine. Getting that extra 12 minutes of cardio on the bike is going to add up.

From Yasir on Fri, Jan 30, 2015 at 13:20:23 from 99.20.240.157

Rhett,

I don't know about the machine part (you are), but I love how fresh I feel after biking.

IJR,

do you mean boring :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 miles biking. I have to avoid some of these hills biking they are a lot easer running than biking.

11 miles running (with dasiy) I will leave it at that. moderate/fast/chasing a raccoon/ then last 2 easy.

Comments
From Rhett on Sat, Jan 31, 2015 at 17:31:31 from 199.117.154.54

Nice. Sounds like Daisy turns a normal run into a fartlek run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 miles in a 30 some deg with windshield at 20 something, and icy rain. I really miss the biking worm up tonight, but I skipped it for safety. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

1.5 miles biking and pacing layla and her friend.

11 easy miles.@22 deg windshield at 12 deg.

Comments
From Matt Schreiber on Mon, Feb 02, 2015 at 20:43:14 from 66.17.102.175

Chilly! Nice miles.

From Tom K on Tue, Feb 03, 2015 at 06:32:44 from 73.27.178.76

Cold stuff. Nice miles.

From Rhett on Tue, Feb 03, 2015 at 13:26:42 from 24.121.0.8

That's cold!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 miles running pluse 2 miles on the bike with speedy Daisey. 

Comments
From Derunzo on Wed, Feb 04, 2015 at 08:11:08 from 173.9.52.242

I like to come to your blog to see what a consistent runner looks like.

From Rhett on Wed, Feb 04, 2015 at 09:04:16 from 24.121.0.8

I bet Daisy likes it when you are on the bike. You can make her run a bit.

From Yasir on Wed, Feb 04, 2015 at 09:32:13 from 99.20.240.157

yep Rhett

From I Just Run on Wed, Feb 04, 2015 at 13:20:46 from 67.79.11.242

Nice 11's

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 miles biking in a snowy cold weather but a lot of fun with speedy daisy. changed my  wet clothe and parked my bike to put on the requied gear for a 11 easy miles in a crisp cold snowy night 14 deg feels like 1 deg zip code 64034.

 

 

Comments
From Rhett on Thu, Feb 05, 2015 at 08:57:50 from 24.121.0.8

OK Yasir, I love biking and think it helps make me a better runner and all, but you are taking it to the next level heading out in the snow on a bike. Well done, but be careful!

Oh and funny stuff on the picture.

From Yasir on Thu, Feb 05, 2015 at 14:22:51 from 99.20.240.157

it was light relly light and dry snow Rhett thanx I promiss to slow down

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3Biking miles (way  into biking now) not in the snow  (Rhett) :-).

11 miles easy I don't know if its fitness from the miles or the biking but I'm running with a bounce lately 8:50 AP on this one felt extra east. 24 deg windshield at 14 .

Comments
From I Just Run on Fri, Feb 06, 2015 at 08:30:05 from 67.79.11.242

I'm sure the biking is helping but you're just getting into great shape. I bet your wife likes it! :-)

From Yasir on Fri, Feb 06, 2015 at 09:06:02 from 99.20.240.157

no I just run she is not all about the biking she is a safety freak she would rather see me just run. her mom is a nurse.

From Rhett on Fri, Feb 06, 2015 at 10:47:02 from 24.121.0.8

Great job Yasir. I really think the extra cardio without any of the pounding of running really helps increase fitness. Also you are putting in great running miles. Keep it up.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

late start for this one I had to go to Layla's soccer game (not a good result) but I fought trafic back to:-

3 biking

11 runing

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

no biking nore daisey. My niece showed up with her running shoes for the weekend so we went off for a 5k run in 29 mints she paced the whole run.

the rest is just me all by my self. I wish I was a good singer.

Comments
From Beth6 on Sat, Feb 07, 2015 at 18:16:28 from 99.20.240.157

Good job Yasir and Marissa! Keep training her so she can run a 5k with me :)

From I Just Run on Mon, Feb 09, 2015 at 08:49:20 from 67.79.11.242

You can claim to be a good singer as long as no one else has to hear you!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Decided to tackle all the hills on my biking route ouch what a bad idea. 3 not easy biking miles then the best relaxing 4 miles with my dog Oakley but of course we had to mix things up 7 miles with Daisey. Enogh said is Daisey hot pace all through. 11 miles total around I really don't know but a lot of fun.

Comments
From Rhett on Tue, Feb 10, 2015 at 09:04:34 from 24.121.0.8

Glad it was fun. Pushing those hills on the bike is like doing resistance training. Good job.

From Matt Schreiber on Tue, Feb 10, 2015 at 09:11:38 from 66.17.107.219

Hills on the bike. Good workout I bet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 biking miles with my in law's dog Lady.

3 miles running with the wife.

8 miles with speedy Daisey. I love when there are more feet pounding the ground with my

Comments
From Rhett on Wed, Feb 11, 2015 at 10:22:57 from 24.121.0.8

Where do you find time for all that pretty much every day?

From Beth6 on Thu, Feb 12, 2015 at 20:30:26 from 99.20.240.157

It was brrr cold, but a good run!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

easy 9 last 2 hard. 26 deg windshield at 18

Comments
From Rhett on Thu, Feb 12, 2015 at 10:26:39 from 24.121.0.8

Yasir, when and where is your next marathon? How many more states do you plan on knocking off this year?

From Yasir on Thu, Feb 12, 2015 at 19:45:06 from 99.20.240.157

Rhett,

I make my races into a family vacation. Every year we do 2 marathon in 2 different states and some time some half marathon in the middle of training. Next trip we are going to Champagne Illinois Marathon it should be a fun college town. I can't wait to Make it to surprise Arizona some day:-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

11 easy in a 21 deg windshields at 12

Comments
From I Just Run on Fri, Feb 13, 2015 at 09:07:18 from 67.79.11.242

You rack up the miles so easily!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

3 biking miles with daisey. We were attacked by a little white dog I mean really little got scared and jumped I had a little tumble with the bike, but the owner was very appolojetic about the whole thing.

Bought Daisey home after the and took off for 11 easy miles. the first 3 miles were not fun I think the rice and checken that I had 3 hours prior wasn't a good idea, but Beth and the kids driving found me around mile 6 or 7 and that helped a lot.

Comments
From Matt Schreiber on Sat, Feb 14, 2015 at 13:49:33 from 66.17.123.25

T Jose little ankle biters can be vicious.

Nice job on the miles. I had a couple meals get the best of my runs this week, too.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

13 just before a valentine date with the wife. I had to push the pace on the last 4 miles cuz I was running out time. 

Comments
From flatlander on Sun, Feb 15, 2015 at 11:05:02 from 76.31.29.220

Excellent running this week in the cold, that is unbelievably tough at those temperatures.

From Matt Schreiber on Sun, Feb 15, 2015 at 21:59:02 from 66.17.102.175

Good excuse to push the pace! Been there a time or 2.

From Rhett on Mon, Feb 16, 2015 at 09:49:35 from 24.121.0.8

I hope you got back on time for the valentine's date. Good job squeezing in the run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

3 inches of dry snow on the ground during these 12 miles run. I really liked the feeling of running on the snow. 

Comments
From Tom K on Tue, Feb 17, 2015 at 06:13:00 from 73.27.178.76

No Daisy?

From Matt Schreiber on Tue, Feb 17, 2015 at 06:49:22 from 66.17.107.219

Just avoid the slippery snow. You won't like the feeling of running on that. :)

From Rhett on Tue, Feb 17, 2015 at 09:59:30 from 24.121.0.8

Yep, no slipping allowed. :)

From Yasir on Tue, Feb 17, 2015 at 11:03:23 from 99.20.240.157

no daisy Tom she is not easy to see on the snow like me :-)

Matt Slipping is not what im worried about, the crazy fast drivers are scary.

Rhett I took your advice no biking on the snow.

From I Just Run on Wed, Feb 18, 2015 at 07:37:47 from 67.79.11.242

What Matt said ...and avoid the yellow snow!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Nothing was easy about this run. My stomach did not want to do this run but some how we got to mile 9 something and then the phone went off for me to be in for work.  Honestly I was glad to get a pause. I finished the rest on the treadmill after work.

Comments
From Derunzo on Wed, Feb 18, 2015 at 05:26:48 from 73.218.33.75

Nice job fighting through Yasir!

From Rhett on Wed, Feb 18, 2015 at 10:44:54 from 24.121.0.8

Saved by the phone! Good job toughing it out.

From Matt Schreiber on Wed, Feb 18, 2015 at 22:24:03 from 66.17.102.175

That's a lot of miles for mot feeling real well. Nice work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

The first pic is before a 12 miles in a windy 13 deg. I made a point not to go near any gas stations on this run :-)  The wind and my fingers were killing me during the first few miles, but after that the wind died and I wormed up thanks to 4 layers of clothing that I had on. After my few miles on the treadmill last night I would rather freeze than doing that again for 12 miles. You guys are really mentally tough runners to do the TM that often.

This is after 12 miles in a windy 13 deg. My dogs were parking at me when I came in the front door. I don't think I looked that scary did I ? :-) loved this run.

Comments
From I Just Run on Thu, Feb 19, 2015 at 12:32:28 from 67.79.11.242

Ha ha .... Funny!

From Derunzo on Thu, Feb 19, 2015 at 18:12:42 from 73.218.33.75

I'd be scared if I saw you climbing through my window!

From Tmck on Thu, Feb 19, 2015 at 19:54:33 from 173.198.172.210

Nice job. The cold days are the hardest ones to step out the door, but I always feel like they are the best and most enjoyable runs.

From Matt Schreiber on Fri, Feb 20, 2015 at 07:54:07 from 66.17.107.219

That's awesome! It's funny your dog's were barking at you. Cold runs are fun once in a while. I think the bragging rights are what we're after. :)

From flatlander on Fri, Feb 20, 2015 at 12:41:21 from 76.31.29.220

What about your kids, did they run away? I don't think I would run in those temperatures. The lowest I ever did was 15 with the wind chill, and that was at higher altitude where the effect isn't so bad.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Mask on and out of the door for a 12 miles in a 12 deg windshields at 3 deg.

Comments
From allie on Fri, Feb 20, 2015 at 14:22:15 from 73.207.133.226

ccooooold. good job getting out there.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

no mask on this run the temp went up to 37 with light rain felt like 30 with the windshield.

Comments
From I Just Run on Sat, Feb 21, 2015 at 17:22:40 from 66.249.80.98

75 when I ran today (Saturday) ... oh it felt hot!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

first 13 miles with daisy. last 2 solo. 

Comments
From Matt Schreiber on Sun, Feb 22, 2015 at 08:04:18 from 66.17.102.175

Awesome miles on the week Yasir.

From Rhett on Sun, Feb 22, 2015 at 18:29:34 from 199.117.154.54

Yeah you put in some nice miles this last week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles easy I had to push the pace the last 5 miles when I realized I was short in time for work. 

Comments
From flatlander on Tue, Feb 24, 2015 at 05:42:32 from 76.31.29.220

So how cold is it there this week? Low 30s here this morning, which was plenty cold for me. That looks like a lot of miles out there in that weather.

From Yasir on Tue, Feb 24, 2015 at 10:39:17 from 99.20.240.157

flat

It was 21 deg without any wind. I would do almost anything not to run on the TM.

From Rhett on Tue, Feb 24, 2015 at 13:47:30 from 24.121.0.8

A little speed at the end helps with that final kick in the race. Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

41 degress, ran 6 miles alone, 6 miles with Daisy

Daisy Miles: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles fun run. 21 mph wind 25 deg felt like 10 with windshield.

Comments
From Matt Schreiber on Wed, Feb 25, 2015 at 21:20:00 from 66.17.102.175

Windy!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

first 8 miles with Oakley. last 4 miles with daisy. It was really cold 12 deg with windshields around 3 deg.

Comments
From Rhett on Fri, Feb 27, 2015 at 08:56:29 from 24.121.0.8

Some day it's got to warm up around there.

From Yasir on Fri, Feb 27, 2015 at 11:32:20 from 99.20.240.157

no kidding man. they say we got some snow coming soon!!!! go to Boston please :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles before picking up my son from pre school wife if out of town. came back to run the last 4 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

long 15 in a snowy chilly Saturday. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

a fantastic 37 deg with little or no wind 12 miles 5 with lady, 4 with Oakley, and the last 3 hard solo.

Comments
From Rhett on Tue, Mar 03, 2015 at 09:34:02 from 24.121.0.8

Nice job finishing with 3 hard miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

another late run Beth had to stay late at work so I had buss preschool pickup and diner's duties of the evening. started after 8pm finished around 10 pm but I got them in.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

and another one 12 miles first 4 with Oakley for worm up the last 8 just me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 with daisy so is hard to call them easy around 8:00 pace it was suppose to be really easy but when daisy show up you better run.

Comments
From Tom K on Fri, Mar 06, 2015 at 07:34:21 from 73.27.178.76

48 miles by Wednesday? Wow! You are going to rip that half in 10 days!

From Tom K on Fri, Mar 06, 2015 at 07:34:56 from 73.27.178.76

Thursday. Yeah, I blew it.

From Yasir on Fri, Mar 06, 2015 at 10:37:32 from 99.20.240.157

its ok Tom. I dont knwo about riping it those are all easy miles but we will see.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

nothing exciting just 12 miles with the last 3 hard to make in time for Layla's soccer game.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 long last 3 tried to push the pace. Noooo running tomorrow.

Comments
From Rhett on Mon, Mar 09, 2015 at 11:29:50 from 24.121.0.8

You had a huge week last week, Yasir. You definitely deserved Sunday off.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles.

Comments
From Matt Schreiber on Mon, Mar 09, 2015 at 21:13:45 from 66.17.102.175

Nice miles!

From Tom K on Tue, Mar 10, 2015 at 12:16:39 from 73.27.178.76

Three 75 mile weeks in a row? I'm jealous of your steadiness. Well done.

From Derunzo on Tue, Mar 10, 2015 at 12:20:21 from 173.9.52.242

Yasir = consistency

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

and a nother 10 miler

Comments
From Derunzo on Wed, Mar 11, 2015 at 08:29:14 from 173.9.52.242

Clicking off the miles like a beast.

From Yasir on Wed, Mar 11, 2015 at 15:58:00 from 99.20.240.157

eating a lot of skittles Durenzo

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles.

Comments
From Rhett on Thu, Mar 12, 2015 at 11:33:08 from 24.121.0.8

Mr. Consistency.

From Beth6 on Mon, Mar 16, 2015 at 20:06:26 from 99.20.240.157

10 miles is never easy! Great work!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles in the pm. 

Comments
From Matt Schreiber on Thu, Mar 12, 2015 at 20:48:53 from 66.17.102.175

Looks like a good go-to distance!

From Tom K on Fri, Mar 13, 2015 at 06:23:41 from 73.27.178.76

Are we placing bets on what distance Yasir will run Friday? Because I have a good guess. Solid again, Yasir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

extra easy 4 miles trying to rest my legs for tomorrow lucky 13.1 half marathon. of course I have to work all night and be up early for maybe a worm up jog before the race wish me luck and hope that I don't fall to sleep.

Comments
From flatlander on Fri, Mar 13, 2015 at 16:49:06 from 76.31.29.220

Good luck tomorrow, you are tough to race after an all-nighter.

From Derunzo on Fri, Mar 13, 2015 at 19:39:35 from 73.218.33.75

You're the man Yasir. Like I told Tom K, push hard tomorrow and show everyone what you've got!

From Rhett on Sat, Mar 14, 2015 at 09:40:15 from 24.121.0.8

I hope you had a great race!

Race: Lucky 13.1 (13.1 Miles) 01:38:50, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.5013.100.000.0013.60

I'm really happy with this run. I was shooting for something in between 95-97 minutes for this race but I got 98. The race was organized by the high school track and field so the course was their training route (wink wink hilly route) from mile 1 until 3 we were climbing and then a short down hill to start another climb all of this we were going east and the wind was on our left side so it wasn't a big factor yet, but after  .5 mile climb we turned left or north and this is when every thing went crazy we ran a 3.5 miles up hill into the north head wind. I passed 4 very fast runners but they were just fed up with wind and the climbing . Thanks god  its down hill from mile 7.5-9.5 so I tried to recover on this section. whoever designed this course is a mean coach. He made sure as soon as we turned right from the down hill you see the 10 miles marker but you climb from that flag all the way to mile 12.5. the rest is through the school parking lot  going through the track once which I tend to hate the lap I prefer home stretch. I'm really happy with 98 minutes result. I did not taper so I ran on tired legs(intentionally) adding all the hills and wind this was a good workout for next month's marathon. no running sunday, but back on the road monday.

Comments
From Derunzo on Sun, Mar 15, 2015 at 12:11:48 from 70.192.23.23

Great race Yasir! Impressive.

From flatlander on Sun, Mar 15, 2015 at 17:06:36 from 76.31.29.220

Hills and wind, probably off-roading too? They should do it on sand dunes next time, just to add a little variety.

Good job on a tough day plus training through, hopefully the marathon is on a regular course!

From Tom K on Sun, Mar 15, 2015 at 19:53:44 from 174.58.54.215

Oh, wow! "whoever designed this course is a mean coach" -that cracked me up. Sounds brutal! Way to fight it out, Yasir!

From Matt Schreiber on Sun, Mar 15, 2015 at 20:49:01 from 66.17.102.175

Tough course. Nice job Yasir! Impressive time.

From Rhett on Mon, Mar 16, 2015 at 09:59:37 from 24.121.0.8

Nice race on a tough course and tired legs. That should give you some good confidence for the upcoming marathon.

From Beth6 on Mon, Mar 16, 2015 at 20:05:19 from 99.20.240.157

Way to go! We are so proud of you! Now keep the good work going but listen to your body!

From Kam on Fri, Mar 20, 2015 at 10:25:19 from 68.66.163.179

Sounds like a brutal course. Nice work!

From I Just Run on Mon, Apr 20, 2015 at 13:57:26 from 67.79.11.242

Don't know how I missed you running this race...I guess because I haven't been on the blog much. Nice to see you're happy with your performance. A great stepping stone to improvement!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.003.5012.00

The last 3 month I have been building a running base with a lot of easy and consistent running. the goal is to build endurance and stay injury free. I was worried about loosing a lot of speed by not doing any speed workouts during this period, but last Saturday showed me with 1:38:50 that I did not lose any speed specially if  I consider the hills and the wind. I'm 1 minute short from repeating my pr.

from now and until the marathon in 5 weeks I plan on dialing the speed workouts twice a week with (caution), so today I ran

8 miles  (easy for worm up)

3.5 miles (7 X 400 hill with  down hill jog for recovery) :-

1:17 1:17 1:14 1:19 1:17 1:18 1:12 (I would add 5 sec these 400 were short maybe .21 instat of .25 according to mapmy run).

the kids cheered me up on their bikes on my way up hill each time.

half a mile for recovery and drinking while running (I need to practice that I struggled last sat) 

Comments
From Derunzo on Tue, Mar 17, 2015 at 16:16:39 from 73.218.33.75

Great workout Yasir! Fun for the whole family.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles with daisey, so easy is not a really accurate any time Diasey is pacing its a hot pace. Lets' calle it a 12 miles Daisey's pace. I  felt really good after yesterdays' hills repeats.

Comments
From Rhett on Wed, Mar 18, 2015 at 10:05:24 from 24.121.0.8

Daisy can rock it. What's the farthest she has ever run with you?

From Yasir on Wed, Mar 18, 2015 at 16:29:45 from 99.20.240.157

20 miles at a gravel trail a long the lake so she had her usual dips in the water.

From Rhett on Wed, Mar 18, 2015 at 20:56:25 from 199.117.154.54

Wow that's a serious running dog. What kind is she?

From Yasir on Wed, Mar 18, 2015 at 22:16:49 from 99.20.240.157

she is the fittest yellow lab you will ever meet she jumps my 6 foot fence any time she gets board or if I reduce the miles :)

From flatlander on Thu, Mar 19, 2015 at 06:18:38 from 76.31.29.220

Daisy appears to have a sense of humor. Really good running this week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Work the cold and the rain forced this run to the treadmill. 35 deg with wintry mix (freezing cold rain) I had to bite the bullet and drive to the Gym.( Daisy is not happy with me)

Tempo run 

6.5 miles @ 9 min average pace

4 miles @ 7:24 exact pace thanx to treadmill.

1.5 @ 9 average pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles with Oakley and Daisey and the last 4 miles with Beth.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

me and Daisey rocked this run:

1 easy mile worm up

10 miles in 1:13:57 mints

1 easy mile cool down

 

Comments
From Matt Schreiber on Fri, Mar 20, 2015 at 19:32:15 from 66.17.102.175

Great week Yasir! Racking up the miles again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

long 20 miles. No running for the dogs its a 70 hot deg over here so they just did this:

 

Comments
From Derunzo on Sat, Mar 21, 2015 at 18:43:31 from 73.218.33.75

Yasir! The man from Sudan with 20 miles!

From Yasir on Sat, Mar 21, 2015 at 22:11:46 from 99.20.240.157

Yes sir Durenzo :) it was A 70 DEG hot and lest say what ever I done last night did not help my Hydration for this run :)

From flatlander on Sun, Mar 22, 2015 at 06:00:23 from 76.31.29.220

Hard to believe, did you get those temps in the morning there or was this a mid-afternoon run? Either way, very hot. Good miles this week.

From Yasir on Sun, Mar 22, 2015 at 10:16:18 from 99.20.240.157

it was arond 1:00 pm flat I had a late night so I started running around noon.

From allie on Sun, Mar 22, 2015 at 12:57:12 from 73.207.133.226

smart dogs. :)

nice long run in the heat. that builds strength for sure.

From Yasir on Mon, Mar 23, 2015 at 00:06:19 from 99.20.240.157

I Hope so Allie.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

4 @ easy to worm up

4 @ 7:22 pace = 29:28:00

4 @ easy t cool down.

Comments
From Matt Schreiber on Mon, Mar 23, 2015 at 21:42:03 from 66.17.102.175

Nice pace! When you post it as 4, 4, & 4 it doesn't seem so daunting. :) Nice job in the 12!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

8 miles with daisy the last 4 solo

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

Daisey paced this run details later :)

Comments
From Rhett on Thu, Mar 26, 2015 at 10:26:16 from 24.121.0.8

I'm guessing a sub 7:00 pace!

From Yasir on Thu, Mar 26, 2015 at 11:05:48 from 99.20.240.157

yep Rhett just for 5 mile the rest were kind of easy i dont look at the watch on easy miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles daisy's pace (a littl faster than easy) she lead the whole run.

Comments
From Matt Schreiber on Fri, Mar 27, 2015 at 05:27:51 from 66.17.102.175

You're on the right track for Illinois. All these miles are going to pay off.

From Yasir on Fri, Mar 27, 2015 at 06:00:43 from 99.20.240.157

I hope so Matt. I focused on consistent and injury free running this time and not a lot of speed. I have less than a month to find out how good of strategy it was.

From flatlander on Fri, Mar 27, 2015 at 07:51:42 from 76.31.29.220

In my opinion speed workouts are good for topping off, but for me most of the benefit seems to come from weeks and weeks of long easy miles, like what you are doing.

From Yasir on Fri, Mar 27, 2015 at 08:34:04 from 99.20.240.157

Flatlander you mean what we have been doing. We have less than a month to find out. Lets pr this thing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 Easy miles. Weather wasn't bad. Gave Daisy a rest today.

GTS 13 Blue Miles: 12.00
Comments
From Tom K on Sat, Mar 28, 2015 at 07:15:56 from 174.58.54.215

Great week, Yasir!

From Yasir on Sat, Mar 28, 2015 at 10:00:06 from 99.20.240.157

thanks Tom

From Matt Schreiber on Sat, Mar 28, 2015 at 20:07:39 from 66.17.102.175

Yeah Yasir, great week.

From Yasir on Sat, Mar 28, 2015 at 20:56:24 from 99.20.240.157

thanks Matt

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

late long 20 miles

Comments
From allie on Sun, Mar 29, 2015 at 07:53:02 from 73.207.133.226

great week, yasir.

From Yasir on Sun, Mar 29, 2015 at 08:36:17 from 99.20.240.157

thank you Allie.

From Derunzo on Sun, Mar 29, 2015 at 19:44:23 from 73.218.33.75

Running animal!!!!!!!!!

From flatlander on Sun, Mar 29, 2015 at 20:40:32 from 76.31.29.220

Great job of course, but you forgot to report on your better half -- did Daisy do it too?

From Matt Schreiber on Sun, Mar 29, 2015 at 21:38:48 from 66.17.102.175

Nice work Yasir. Way to get the long one in to cap off another great week.

From Yasir on Mon, Mar 30, 2015 at 01:08:23 from 99.20.240.157

Thank you Durenzo and Matt.

Flat I gave daisy another day off I think she needs a down week she is acting lethargic the last few days.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

late afternoon best 4 miles run of the year with Beth and the dogs Daisy and Oakley at the lake trail.

took a needed nap before my 8X800 with 800 recovery in between workout. total of 8 miles with worm up and cool down.

3:27, 3:26, 3:02, 3:17, 3:25, 3:00 (it might be short), 3:17, 3:11

Comments
From Tom K on Tue, Mar 31, 2015 at 18:51:56 from 174.58.54.215

Best run of the year. Fantastic.

From Yasir on Wed, Apr 01, 2015 at 09:29:35 from 99.20.240.157

It was Tom.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM: 

4 easy miles with Beth. We decided to go the wanabago lake route. Had a lot of fun looking at all the nice big lake houses and boats.

PM:

12 easy miles. Thanks to Beth she drove with water and found me during my last 4 miles which gave me a second wave of energy to pick up the pace. I'm going to miss all the runing suport when her spring break is over next week.

Comments
From Rhett on Wed, Apr 01, 2015 at 10:45:00 from 24.121.0.8

Wow! Nice miles for a mid week run. It's only April first and you are already getting close to 1000 miles for the year. Nicely done.

From Matt Schreiber on Wed, Apr 01, 2015 at 21:28:20 from 66.17.102.175

It's amazing what a bit if water will do for you. I agree with Rhett. Nice miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.003.000.0016.00

AM:

8 miles  tempo 

3 miles easy for worm up/ 1 miles marathon pace/3 miles at 7:20 pace/ 1 miles cool down.  The wind was a little more than I would like but it brought the southern wormth.

PM:

8 miles easy

much cooler tonight soo good it was hard not to push the pace.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM:

easy 4 miles with Beth

PM or really late:

12 easy miles solo

Comments
From Rhett on Fri, Apr 03, 2015 at 12:57:52 from 24.121.0.8

Holy smokes! You've already put in 60 miles this week with Friday and Saturday to go. You are an animal.

From Yasir on Fri, Apr 03, 2015 at 16:31:38 from 99.20.240.157

Now or never Rhett 22 days to race date

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy fun miles wtih beth and the kids on their bikes. My body told me to take it easy today. I was too tired to even just walk around all day.

Comments
From Rhett on Mon, Apr 06, 2015 at 10:49:07 from 24.121.0.8

You had a great training week last week. It looks like you are going to be primed to get that PR at your upcoming marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0010.000.000.0012.00

1 easy miles with my son Amir

10 miles at marathon pace solo

1 easy mile

Comments
From Matt Schreiber on Tue, Apr 07, 2015 at 20:46:19 from 66.17.102.175

With your son!? Exciting stuff! Hope he had fun. :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.000.000.001.50

listening to the body is really hard to do. but I did it. I took a long nap and then went to my son's soccer game. 1.5 easy mailes that was it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

22 mailes in 3:09:14 . I think I finaly recovered from the last 2 weeks hard work outs.

Comments
From flatlander on Wed, Apr 08, 2015 at 06:05:38 from 76.31.29.220

Good job, nice pace, and good job taking Monday off -- wish I was disciplined enough to do that more often.

From Rhett on Wed, Apr 08, 2015 at 10:21:57 from 24.121.0.8

Great time for that distance. Now you just have to get fully recovered for the race and you are going to have a great day.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy miles. I felt good enough at the end of this run so I did 5 Xhills repeats. I did not measure the hill so I have no idea the time or the distance so I just ran it up and down 5 times.

I was worried about being drained after the 22 miles the day before but I felt really good on this run. it could be all the pasta Beth cooked and I eat about few pounts of it. I cant belive its 17 days before the big run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.004.000.000.0012.00

4 easy 

4 marathon pace

4 easy

Comments
From Matt Schreiber on Sat, Apr 11, 2015 at 19:29:54 from 66.17.102.175

I had to check the date on this entry.. I've seen this one before. :)

From Yasir on Mon, Apr 13, 2015 at 05:53:57 from 99.20.240.157

I know Matt I sound like a broken record but staying consistent kept me out of the injury list :) 12 miles tomorrow is on the schedule.

From Matt Schreiber on Mon, Apr 13, 2015 at 08:12:16 from 66.17.107.219

Broken records are good when it comes to running.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

easy 12

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. legs felt fresh but not bouncy yet maybe the end of the week. 

 

Comments
From derhammer on Tue, Apr 14, 2015 at 08:45:14 from 64.245.52.2

wow - almost 1000 miles this year.

From Rhett on Tue, Apr 14, 2015 at 10:32:49 from 24.121.0.8

With all the miles you have racked up recently, I'm surprised your legs ever feel bouncy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

3 miles easy with my son Amir on his bike. It was a lot of fun he never stop talking and asking questions about everything. Love it he is into running and biking.

4 miles at marathon pace felt scary easy.

3 miles easy.

Comments
From Matt Schreiber on Tue, Apr 14, 2015 at 21:41:18 from 66.17.102.175

Running with the kids is definitely my favorite. The conversation part can get difficult, though. :) Nice miles Yasir!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

10 miles with daisy and that's enough said. Those easy miles were not really easy they were daisy hot pace (7:40 or 50) and the marathon pace was around low 7:00.  No more daisy runs during taper. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

6 miles 7:50.  Mile 7 was @ 7:00  how funny 7@7 thanks to Beth and the kids on their bikes came to save me so we ran the last 3 miles at easy pace to cool down. nooo daisy :)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles pm

Comments
From Derunzo on Sat, Apr 18, 2015 at 06:17:40 from 73.218.33.75

Wow Yasir! Over 1000 on the year already!

From Yasir on Sat, Apr 18, 2015 at 08:47:19 from 99.20.240.157

Thanks Derunzo a lots of easy miles but I stayed injury free and that's my main goal for now built a solid base and stay healthy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles first 3 with Amir 1 mile on his bike, 1 mile running, 1 mile on his roller skate or somthing.

last 7 solo at 8:00 

Comments
From Tom K on Mon, Apr 20, 2015 at 18:59:33 from 174.58.54.215

The Amir Tri - Bike, then Run, then Roller Skate or Something!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.001.006.00

4 miles easy

4 X400

1 mile easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

1.35 fun run with Amir and the nighbirs doughter

3 miles solo

Comments
From Matt Schreiber on Wed, Apr 22, 2015 at 20:08:27 from 66.17.102.175

I love the kid runs! Keep it up!

From Rhett on Thu, Apr 23, 2015 at 12:30:50 from 24.121.0.8

You have an easy week going. Is your race this weekend?

From Yasir on Thu, Apr 23, 2015 at 13:19:30 from 99.20.240.157

This Sat Illinois Marathon.

From Rhett on Thu, Apr 23, 2015 at 14:30:34 from 24.121.0.8

Good luck. You are going to do great! I think that is the same marathon hillbillyrunner is doing.

From Tom K on Thu, Apr 23, 2015 at 18:49:52 from 174.58.54.215

Saturday forecast: High of 57, low of 38. 100% chance of rain. Winds 15 to 20 mph.

May the force be with you, Yasir.

From Yasir on Thu, Apr 23, 2015 at 19:06:31 from 99.20.240.157

Thanks a lot Tom. I don't know what force but it better be power full enough.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

this run is on the wrong day it was friday not wed just for my future record.

1 miles had to stop to say by to Layla before she got on the bus. 3 miles a little faster than easy. getting in the car hiting to Illinois before the expo closes

Comments
From Tom K on Fri, Apr 24, 2015 at 19:50:36 from 174.58.54.215

Have a great race, Yasir.

From Tom K on Sat, Apr 25, 2015 at 11:02:23 from 174.58.54.215

PR'd before they closed the course for lightning? EXCELLENT!

Sounds like a brutal day. I can't wait to hear about it from you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Race: Christie Illinois Marathon (26.2 Miles) 03:24:01, Place overall: 158, Place in age division: 24
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

This was a PR run at a race was canceled 20 minutes after I crossed the finish line. that tells you how fun the course was on this windy wet fest. more detailes after the hot tub and I would like to feel dry for a while after that.

at the start line

wet and soggy at finish line

 

Comments
From Tom K on Sat, Apr 25, 2015 at 11:41:28 from 174.58.54.215

PR in the rain! Well done!

From Yasir on Sat, Apr 25, 2015 at 12:01:48 from 173.27.136.14

thanks Tom it was fun. we drove 6 hours to run close to 3:15:00 pace but at least we crossed Illinois of the 50 states map. I don't think my wife would handle another Illinois trip for while :)

From SlowJoe on Sat, Apr 25, 2015 at 13:28:15 from 107.77.72.114

Congrats on beating the cancellation! And on the PR - good thing you went as fast as you did!

From Yasir on Sat, Apr 25, 2015 at 14:00:59 from 173.27.136.14

thanks Joe.

From Rhett on Sat, Apr 25, 2015 at 15:04:19 from 66.87.68.136

Sweet! Great job on the PR even in bad weather. And nice going finishing before they shut it down. Get dry and warm and then give us the details.

From Hillbilly Runner on Sun, Apr 26, 2015 at 06:29:46 from 208.87.234.180

Nice run on not so nice a day.... Congratulations on the PR.

From Derunzo on Sun, Apr 26, 2015 at 07:00:22 from 73.218.33.75

Way to go Yasir! PR in unfavorable conditions! AWESOME!

From Matt Schreiber on Sun, Apr 26, 2015 at 08:06:12 from 66.17.112.31

Awesome job on the PR Yasir! And you did it in terrible conditions. Looks like those back to back to back 10 mile runs paid off! ;) congrats!

From flatlander on Sun, Apr 26, 2015 at 14:23:46 from 76.31.29.220

This is great news! Looking forward to your full report.

From allie on Sun, Apr 26, 2015 at 14:45:26 from 24.99.46.55

congrats, yasir. conditions must have been really rough if it was enough to cancel the race...and you just go and run a PR, no big deal. :) nice job.

From Jake K on Thu, Apr 30, 2015 at 16:07:06 from 159.212.71.17

Congrats on the PR Yasir. You've been pretty close the last couple times out, so that's gotta feel good, especially in bad weather.

From I Just Run on Fri, May 15, 2015 at 08:08:29 from 108.178.73.170

Wow...It must have really been bad weather to cancel the race! I ran the OKC marathon a few years ago and it poured down a lot of the race and there was some lighting and thunder. Way to go on a great PR! Your time just keeps moving down. :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy miles on a flat route to just check for any body parts damdges. non so far. I gained 5 pounts from all the reduced miles and the extra calories. I'm getting my  act together starting tonight :) maybe.

Comments
From Rhett on Tue, Apr 28, 2015 at 16:55:51 from 24.121.0.8

It's always crazy how much weight gain there is right after a marathon. I'm glad the legs are feeling good.

From Yasir on Wed, Apr 29, 2015 at 13:53:34 from 99.20.240.157

I know Rhett.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

fun run jogg walk with Beth the kids and Daisy. We ran the first half a mile before my son saw the swings at the park so we stoped for a while for him to play. We finished the rest the same way run jogg walk it was a lot of fun. All body parts are still injury free. I'm really happy with that. I still feel drained any effort seems to be alot.

Comments
From Matt Schreiber on Thu, Apr 30, 2015 at 21:24:03 from 66.17.112.31

That's awesome you didn't hurt anything. Usually there's some little niggle that develops for me. The fatigue is at least expected.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy with all of the family

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles before work 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

1 miles into this run my body told me to just walk home and take a long nap so I did.

Comments
From flatlander on Wed, May 06, 2015 at 06:50:26 from 76.31.29.220

Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles a littl faster than easy pace closer to 8:00. Felt kind of easy after taking it easy on sunday. 

Comments
From Rhett on Tue, May 05, 2015 at 15:06:07 from 24.121.0.8

You must be recovering nicely from your marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

3 miles worm up run with my son on his bike

4 X 400 hill repeates into the wind 1:33/ 1:31, 1:29, 1:26 with a jog down hill after each one.

3 miles cool down

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

a canceled project at work gave me the time and the energy to do this work out:

3 miles easy worm up

3 X 1600 marathon pace with 800 cool down in between

3 miles easy cool down

 

Comments
From Rhett on Fri, May 08, 2015 at 10:53:42 from 24.121.0.8

Wow, I can't believe you did that workout the day after 400m hill repeats into the wind. Nice job Superman. Be careful though.

From Yasir on Fri, May 08, 2015 at 12:40:04 from 99.20.240.157

I know Rhett I might take the next 2 days off before I run on sunday. Good luck to you on sat.

From Matt Schreiber on Sun, May 10, 2015 at 20:33:42 from 66.17.112.31

I'd have taken a couple days off after that, too! Back to back workouts aren't easy. Nice miles!

From I Just Run on Wed, May 13, 2015 at 08:22:56 from 108.178.73.170

Man, you have really run away from me on the mileage! I assume things are going well. What is your next race?

From Yasir on Thu, May 14, 2015 at 07:56:58 from 99.20.240.157

still looking I just run please let me know if you have any ideas Im looking for a full on oct or nov

From I Just Run on Thu, May 14, 2015 at 08:00:23 from 108.178.73.170

I'm hoping to run one in Nov-Dec too. :-) Don't know where though.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM:

3 easy miles with Beth and the dogs.

PM:

1 miles run/walk with my son Amir I had to answer way too many questions during this mile but it was a lot of fun. My body is feeling fresh again but not ready for anything serious yet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1 miles with Amir and the dog Oakley

9 miles solo

Comments
From Rhett on Sun, May 17, 2015 at 11:50:47 from 199.117.154.54

That's cool that Amir is so inquisitive. Soon he will be keeping up with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles. the last 2 hard 

Comments
From flatlander on Tue, May 19, 2015 at 01:13:40 from 76.31.29.220

Hot there yet?

From Yasir on Tue, May 19, 2015 at 01:33:52 from 99.20.240.157

Some days, but today we have 65 degree for a high today. Great for running but I'm just trying to let the body recover for now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles easy with the dogs

Comments
From Derunzo on Fri, May 22, 2015 at 06:39:53 from 173.9.52.242

Who let the dogs out? WHO,WHO,WHO! Who let the dogs out?

From Yasir on Fri, May 22, 2015 at 09:13:07 from 99.20.240.157

the 90s I miss those days

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy miles

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

1 mile with kids and Daisy trying to find momy.

9 miles solo

Comments
From Rhett on Tue, Jun 02, 2015 at 14:32:22 from 24.121.249.174

Are you on vacation Yasir?

From Derunzo on Sat, Jun 06, 2015 at 19:03:06 from 73.218.33.75

Yasir.... where are you man?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM: 

4 easy miles

PM:

4 easy miles with Beth and the kids on their bikes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM:

4 easy miles 

PM:

4 miles

thank you guys for checking on me I had a very bad virus that lasted a whole week. 101 fever on the first 3 days and the last 4 days of that week I felt like I could just die. Day 8th I woke up with 4 cankersores perfectly positoned on both side of my mouth so for about 6 days I only ate and drank through a straw. The fever is gone the canker sore is almost all gone and some of my fitness is also gone but im glad to feel normal again.

Comments
From Derunzo on Tue, Jun 09, 2015 at 17:39:00 from 73.218.33.75

I bet you're light as a feather right now. Time for a PR!

From Tom K on Tue, Jun 09, 2015 at 18:34:04 from 174.58.54.215

Wow! Glad you're feeling better.

From Rhett on Wed, Jun 10, 2015 at 09:58:58 from 24.121.249.174

Sounds terrible. It's good to see you logging miles again.

From Yasir on Wed, Jun 10, 2015 at 18:20:17 from 99.20.240.157

155 lbs Derunzo but not in a healthy 155 lbs.

Me too Tom.

Rhett Im doing double for few weeks to spread the efford everyday and then I will go back at it. Good luck on sat my friend.

From flatlander on Thu, Jun 11, 2015 at 08:31:33 from 200.115.19.250

That's a bad one; nothing like a persistent flu bug to crater your fitness. It takes me a long time to recover from those, they are worse than a lot of injuries. Sounds like you have a good plan to get back on track, good luck.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM:

4 miles

PM:

no running late project at work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM:

4 miles

pm:

no running still trying to catch up with my work projects I'm hoping for a better next week so I could continue my doubles

Comments
From Rhett on Sun, Jun 14, 2015 at 20:01:15 from 199.117.154.54

Looks like you had a good week for your first full week back from illness.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.355.000.000.005.35

5 miles MP

.35 cool down

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

4.35 easy miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

3.70 miles biking with Beth and the kids and of couse Daisey.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

harder than easy 5 miles

Comments
From Tom K on Thu, Jun 18, 2015 at 20:54:24 from 174.58.54.215

Are you all the way back to 100% health?

From Yasir on Fri, Jun 19, 2015 at 15:11:38 from 99.20.240.157

getting close Tom. thanks for checking.

From flatlander on Tue, Jun 23, 2015 at 07:34:27 from 76.31.29.220

How goes it? Back to normal by now I hope?

From Rhett on Thu, Jun 25, 2015 at 14:43:36 from 24.121.249.174

I ran 5 miles this morning easier than easy. :)

From I Just Run on Tue, Jun 30, 2015 at 08:49:39 from 108.178.73.170

I still don't understand all of these running terms... "harder than easy", "easier than easy". All I understand is "hard"!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 miles with all the family

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 miles with beth on her bike

Comments
From I Just Run on Wed, Jul 01, 2015 at 08:27:23 from 108.178.73.170

Bet your 4 miles were a lot faster than my 4 miles today!

From I Just Run on Tue, Jul 07, 2015 at 08:02:29 from 108.178.73.170

What's up Yasir?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Thank you guys for checking on me. I have voided injuries for the last few years thanks to all the tips and knowledge from you guys, but no one told me not to get sick lol. Back to my normal 10 miles a day self. Signed for Anthem Richmond Marathon on sat 11/14/2015 (Flatlander is going to be proud of me lol.) see you there if you are running it.

Comments
From Derunzo on Thu, Jul 09, 2015 at 10:52:33 from 173.9.52.242

Glad that you are back to your old self!

From Tom K on Thu, Jul 09, 2015 at 18:27:12 from 174.58.54.215

Glad you are back, man.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

best 10 miles. I got my nighbores and Beth, kids to foing my for a 2 miles run on thier bikes. the last 8 miles were all me. Love it every min of it.

Comments
From flatlander on Sat, Jul 11, 2015 at 15:22:53 from 76.31.29.220

Looking good, nice run. Did you recover well?

From I Just Run on Mon, Jul 13, 2015 at 07:09:37 from 108.178.73.170

Nice job!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in a 104 heat index and humid it was a lot of fun I cant wait to do it a again tomorrow lol.

Comments
From Derunzo on Tue, Jul 14, 2015 at 20:46:35 from 73.218.33.75

Yasir is a crazy man! 104 no thanks!

From I Just Run on Wed, Jul 15, 2015 at 07:35:46 from 108.178.73.170

Ouch..that sounds painful.

From Matt Schreiber on Wed, Jul 15, 2015 at 21:03:41 from 66.17.112.31

Wow. Keep it up Yasir. Or wait for it to cool off, and then keep it up. ;) nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

weight lifting at the Gym

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

10 miles including 3 X 400 up hill repeates.

Comments
From Matt Schreiber on Thu, Jul 16, 2015 at 20:34:18 from 66.17.112.31

400 is a long hill! Those will make you strong. Nice miles Yasir!

From Tom K on Thu, Jul 16, 2015 at 21:06:27 from 174.58.54.215

How do you like the hill repeats? I'm kind of getting used to them. There was an adjustment time to get into it. I hope this works out for us.

From Yasir on Fri, Jul 17, 2015 at 00:28:42 from 99.20.240.157

Thanks matt.

Tom: Hills runnin the secret and the protein from bugs lol. I pr when I run enough hills but you don't want to be injured.

From flatlander on Fri, Jul 17, 2015 at 05:54:01 from 76.31.29.220

I could do hill repeats -- if I had a hill.

From Matt Schreiber on Fri, Jul 17, 2015 at 06:04:01 from 66.17.112.31

That makes 2 of us Flatlander. Zero hills in eastern SD.

From I Just Run on Fri, Jul 17, 2015 at 08:32:27 from 108.178.73.170

Nice job. Those will make you strong!

From Rhett on Sat, Jul 18, 2015 at 10:49:18 from 24.121.249.174

Great job Yasir on the 400m hill repeats. That is a long hill!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles on the treadmill and weight lifting at the Gym

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

am:

1 easy mile for worm up folowed by a 5 miles mrathon pace and 2 miles to cool down

pm: 

4 easy miles with Beth and the kids

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

3.5 easy miles worm up, 4 miles at tempo 2.5 miles cool down

Comments
From I Just Run on Thu, Jul 23, 2015 at 07:55:44 from 108.178.73.170

Nice miles this week.

From Rhett on Sat, Jul 25, 2015 at 14:58:07 from 199.117.154.54

Good job Yasir. How's the weather in KC?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

sorry I was doing more vacationing and no bloging lol Im back from an 18 HOURS drive through the hills of Tensee from Myrtle beach SC. love this place I might make a yearly trip I even got to get my runs in while I was there.

Comments
From I Just Run on Tue, Aug 04, 2015 at 13:33:40 from 108.178.73.170

Nice pictures and a fine looking young man you are! :-)

From Rhett on Tue, Aug 04, 2015 at 14:34:51 from 24.121.249.174

Looks beautiful. I wish I was doing more vacationing, especially in places like that.

From allie on Tue, Aug 04, 2015 at 19:25:48 from 24.99.46.55

welcome back and cool pics! i've been told by several people that myrtle beach is a place worth visiting while i'm a resident of the SE.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

trying to traine my body to run in the mornings. 3 miles with beth and the dogs

Comments
From Derunzo on Fri, Aug 07, 2015 at 10:56:54 from 173.9.52.242

I find it very tough getting up early to run.

From steve ash on Fri, Aug 07, 2015 at 14:45:31 from 67.2.75.46

Coffee.. and lots of it sometimes:) My religion forbids it and for good reason. However it does have it's place on occasion.

Try going to bed a half hour earlier each night and getting up at the time that you want to. Eventually it will happen.

From Yasir on Fri, Aug 07, 2015 at 14:58:30 from 99.20.240.157

well thanks ash mine does does not so I will try that.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

4 easy

3 at tempo effort

3 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles easy

Comments
From SlowJoe on Sun, Aug 16, 2015 at 16:27:22 from 45.18.50.53

Great start to the blog week!

From Yasir on Mon, Aug 17, 2015 at 07:05:34 from 99.20.240.157

thank you I need to start getting serious Joe I only have 12 weeks for my marathon.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Comments
From Derunzo on Thu, Aug 20, 2015 at 18:33:03 from 73.218.33.75

Yo Yasir..... what's up dog?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

AM:

4 fun miles with the kids on their bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.002.5016.00

AM:

6 miles inluding 5 X 800 (3:04, 3:16, 3:24, 3:30, 3:20) not the best number but the effort was honest.

PM:

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.002.000.0016.00

AM:

2 easy 2 tempo 6:45, 6:50, 2 easy to cool down

PM

10 easy

Comments
From Rhett on Sat, Aug 22, 2015 at 10:38:46 from 199.117.154.54

Wow Yasir! You're back at 10+ miles most every day. Are you prepping for an upcoming race?

From Yasir on Sat, Aug 22, 2015 at 14:07:34 from 99.20.240.157

http://www.richmondmarathon.com/

Rhett this where Im going on 11/14th 2015 signed up already. Still shoping for flight, hotel and fitness you now how that goes.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

AM

6 miles with 4 at marathon pace. the heat made me cut those miles to only 4 instate of 7 miles at mp and 2 easy to cool down

PM

10 easy miles with some pick up every time I felt good.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

16 long. I had to make many bathroom breaks on this runn. I had way too many raw fruits and veggies before this run. I have to stick to my regular rice and tuna before long runs. I was completely out energy by mile 14 I think all of nutrition went down the towelettes 

Comments
From Tom K on Mon, Aug 24, 2015 at 12:10:14 from 66.87.122.202

This sounds just awful! I'm trying to come up with something positive here... hmmm... Way to fight it out and finish!

From allie on Tue, Aug 25, 2015 at 07:25:04 from 24.99.46.55

yeah...not fun. good mileage, though!

From Tom K on Tue, Aug 25, 2015 at 08:10:14 from 66.87.123.203

Daisy should check out that new bogger, Moxie. Those 2 post some similar miles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM

6 easy miles

PM

10 easy miles

Comments
From SlowJoe on Tue, Aug 25, 2015 at 17:47:20 from 45.18.50.53

Great start to the week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

AM 10 miles

4.5 miles easy

3 miles of 6 X 400 hills repeates with a jog on the way back

1:34 1:29 1:21 1:34 1:30 1:24

2.5 miles cool down on a hilly route.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

its dog day y'all Daisey and Oakley are resting with me fter a 10 miler.

AM 6 easy

finally I was able to be up and out of the door by 4:40 I don't know about a repeat but its start for early running.

PM 10 easy

felt really despite the early run I did in early morning

Comments
From Tom K on Thu, Aug 27, 2015 at 07:41:42 from 66.87.122.34

Excellent work this week, Yasir!

Oh look! Doggies!

From SlowJoe on Thu, Aug 27, 2015 at 16:58:39 from 45.18.50.53

That's exactly how I like to recover too! My dog could never make it 10 though.

+1 for a great week so far - looking great for Richmond.

From Yasir on Fri, Aug 28, 2015 at 03:47:07 from 99.20.240.157

thank Tom they are older than they look 7 and 10.

Joe thank you I dont run them that long any more 3 miles for Oakley and maybe 5 for Daisy. They like to rest when I rest.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

only 6 today trying to rest my body for the weekend's tough workouts.

I ran this as a tempo run 2 easy and 2 sub 7 mints miles and the last 2 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy miles still resting my body for the weekend workouts

Comments
From I Just Run on Fri, Aug 28, 2015 at 07:53:02 from 108.178.73.170

Am I reading this right?....70 miles this week???? YOU ARE THE MAN!!

From Tom K on Fri, Aug 28, 2015 at 13:51:50 from 66.87.122.59

I have never called running 6 miles "resting." You must really be in good condition right now!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

MP workout

1 miles worm up

8 miles at MP the first 4 miles felt like 5k pace but then I setlled into a good rythem.

1 mile cool down and feeling like a hero. Long run to start the week tomorrow.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

My brain and body said no more street running so I drove to the raytown lake route which is gravel.  Man I need to do this more often. the sound of of my feet reminded me of running back home it sounded better than any music. 16 miles with only one needed stop for water and  mr John. a college running club was there so a lot of shirtless guys and only sport bras girls, but im not complaining :) I did not ware a watch but I pushed the pace on the last 3 miles.

Comments
From Tom K on Sun, Aug 30, 2015 at 11:43:02 from 174.58.54.215

Solid, as usual, Yasir. I'm not crazy about the gravel running, but I get the appeal. We're both @ 2 months out from race day, right?

From Yasir on Sun, Aug 30, 2015 at 12:00:34 from 99.20.240.157

right mr k

From I Just Run on Mon, Aug 31, 2015 at 07:58:54 from 108.178.73.170

16 miles with only one water stop? I would have had 16 water stops for 16 miles! Nice run!!!

From Rhett on Mon, Aug 31, 2015 at 10:16:09 from 24.121.249.174

Great job! Isn't it nice to get off the roads.

From SlowJoe on Mon, Aug 31, 2015 at 18:43:08 from 45.18.50.53

You are really piling up the miles! I do love some good dirt running too - much better than music.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM:

Late morning running around 11:00 am got a little worm out there but I got it done 6 easy miles. Legs were a little heavy from the long run and wight lifting yesterday

PM:

10 easy miles its a mazing how the second run always easier than the first.

Comments
From Tom K on Tue, Sep 01, 2015 at 10:14:17 from 66.87.122.225

Nice double. I don't think I can catch you on miles this week, especially if you keep it up with the doubles!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

hot and humid 10 miles

Comments
From Rhett on Wed, Sep 02, 2015 at 12:42:07 from 199.117.154.54

Wow, back to back 16 milers followed by 10 more. That is intense.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

out of town project for work so only 6 easy today

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

still busy with a big project at work very little sleep so only 8 miles today in a 91 feh it was a lot fun 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Quick 7 easy miles before going out of town again but this time is for fun not work. Hiting out to the lake house in Hollister MO 65672 with the kids and all of my wife family all 19 of us.

Comments
From SlowJoe on Sun, Sep 06, 2015 at 12:59:58 from 45.18.50.53

Sounds like fun - looks like a great group!

Small world - when I was a kid we used to have our family reunions just on the other side of Branson, to the north, on a group of lakeside cabins. Nice and peaceful area, isn't it..

From Yasir on Mon, Sep 07, 2015 at 17:24:12 from 99.20.240.157

yes sir people still wave when you are running or walking I love it every mint of it I could do without the hills there are a lot of them. it is a small world Joe

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

still at the lake house so only 10 very hilly miles at 5:00 AM very proud of my selfe waking up that early to run.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy by the lake

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Between the driving and getting ready for a new week I moved this long run from sunday to today so I can run it in a route im familiar with. 16 miles long no stop no water brake no restroom just 16 from the door to the finish line. felt strong after my hilly runs at the lake last weekend.

Comments
From Matt Schreiber on Wed, Sep 09, 2015 at 21:00:54 from 66.17.104.128

No water!? That's a lot of miles for no water.

Those lake runs can be tough. Lots of hills!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM:

6 easy miles

PM

2 miles with daisy its hard to call it easy. 8 miles easy alone.

Comments
From SlowJoe on Thu, Sep 10, 2015 at 19:56:46 from 45.18.50.53

Some days I really believe there's no such thing as an easy run. Nice work getting in the miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

only one run today. Way too many useless meetings for some reason today so no second run 6 easy miles just before a noon meeting.

Comments
From SlowJoe on Sat, Sep 12, 2015 at 15:07:38 from 45.18.50.53

Ha - I feel the same about meetings. I'm usually sitting there thinking, "I missed a run because of this??"

From derhammer on Sun, Sep 13, 2015 at 11:56:31 from 12.251.244.54

I have actually dialed into meetings while on runs. With some good headphones and the mute button it works pretty well.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

on run on the pm today work is going crazy 12 easy with some strides every time I felt good.

Comments
From Rhett on Sat, Sep 12, 2015 at 09:47:43 from 24.121.249.174

Wow! Another solid week. 54 miles through Friday. I'm impressed.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

a fun run with Beth for easy 7 miles with the first 2.5 miles with the dogs and kids.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

long 16 miles with no stop.

Comments
From Tom K on Mon, Sep 14, 2015 at 11:59:11 from 66.87.123.78

You are really cruising! Nice!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy recovery miles.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

10 miles 

6 miles worm up while stressing out about the hills repeates

6 Hills X  400 with 400 down hill cool down (1:20 avg) up the hill

1 mile cool down feeeling great

 

Comments
From Tom K on Thu, Sep 17, 2015 at 19:30:43 from 174.58.54.215

I couldn't find a 400 m hill or bridge around here if my life depended on it! Also, 1:20 is FLYING up a very long hill! Dude, you are rocking it right now. Well done.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM:

8 easy miles it was 79 degrees  legs were a little heavy from Tuesday's hills repeates

PM

8 easy

 

 

 

 

 

Comments
From I Just Run on Thu, Sep 17, 2015 at 15:24:22 from 166.137.8.64

Nice miles this week. The Richmond Marathon looks good, wish I could run it with you.

What is your goal?

From Rhett on Thu, Sep 17, 2015 at 15:28:00 from 24.121.249.174

Only 48 miles in the first 4 days of the week...I know you can do more. :)

No really, you a racking up some crazy miles the last few weeks. You are going to hit your 2500 mile goal for the year before you know it.

From Yasir on Thu, Sep 17, 2015 at 22:31:24 from 99.20.240.157

I just run,

I wish you could would be the best pacer. My goal is any thing better than 3:24:01.

Rhett,

Thanks im biking with family for worm ups every time I could thanks to you. Between lifting and biking I'm injury free for the last few years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

AM:

8 easy miles

Comments
From Tom K on Fri, Sep 18, 2015 at 08:31:13 from 66.87.122.112

56 by Thursday! Youdaman!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 miles in a heavy rain

Comments
From flatlander on Sat, Sep 19, 2015 at 07:44:25 from 76.31.29.220

Quite a week you're having. I don't run often in the rain because it usually comes with lightning around here. At least that's my excuse.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

AM:

Beth need some help finishing the last 3 miles of her run, so I ran a 3 miles fun run with her and the kids. The kids (5 and 7) are a lmost running a full 5k without stoping I think the girl got her dad's speed lol.

PM:

By my self 1 mile worm up and 8 miles MP the weather is perfect. Life is good.

Comments
From SlowJoe on Sun, Sep 20, 2015 at 09:09:47 from 107.77.100.60

That's great! I'm still working on 1 mile with my 9-year old....

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

My body wanted a day off so just me and my dog Daisy on a speedy pace 4 miles back to serious running tomorrow

Comments
From I Just Run on Mon, Sep 21, 2015 at 14:10:52 from 108.178.73.170

Man, you're putting in some good miles lately!

From Rhett on Mon, Sep 21, 2015 at 16:50:40 from 24.121.249.174

When 4 speedy miles is a day off, you know you are logging a lot of miles. Nice job.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

15 miles run I started with first 7 miles my lake wanabago hilly rout.

Comments
From Tom K on Tue, Sep 22, 2015 at 16:25:42 from 66.87.122.3

Nice miles. What's a lake wanabago? Gonna have to look it up!

From Yasir on Wed, Sep 23, 2015 at 03:59:24 from 99.20.240.157

Tom its a lake next to my neighbor hood it has a lot of a good hills to test my fitness every now and then I miss spelled it (Lake Winnebago mo 64034)

From SlowJoe on Thu, Sep 24, 2015 at 23:56:52 from 107.77.100.27

15 miles on a Monday is tough!

From flatlander on Fri, Sep 25, 2015 at 16:03:25 from 76.31.29.220

Nice run, and great lake name.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM:

6 easy miles with Beth and my son on his bike

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

AM:

very proud of myselfe waking up at 4:00 AM and running at 4:40 I had to pause at mile 17 to put the kids on the bus and back at it again for 4 more miles so 21 miles total this morning.

Comments
From Tom K on Mon, Sep 28, 2015 at 14:36:56 from 66.87.122.187

WHAT IN THE WORLD..?

I see you come from the Flatlander school of marathon training! Great work, Yasir! What do you have going tomorrow? 22?

From I Just Run on Mon, Sep 28, 2015 at 17:03:20 from 108.178.73.170

Tom, I think they're just trying to intimidate us mortals.

From Rhett on Wed, Sep 30, 2015 at 10:09:39 from 24.121.249.174

Nice multitasking getting the long run in and at the same time getting the kids off to school...impressive.

From SlowJoe on Sat, Oct 03, 2015 at 10:24:58 from 107.77.100.95

Getting it done! The ol' 4am long run...a necessary evil sometimes -- nice work.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM:

no running still recovering from the long run yesterday

PM:

6 easy miles

Comments
From I Just Run on Wed, Sep 30, 2015 at 16:08:25 from 108.178.73.170

"no running still recovering" means NO RUNNING ... What's this "PM 6 easy miles" ?

From Yasir on Sat, Oct 03, 2015 at 15:58:16 from 99.20.240.157

lol

From Rhett on Thu, Oct 08, 2015 at 14:41:48 from 24.121.249.174

What's up Yasir? Are you still recovering?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 Miles fast no watch just hard running.

Comments
From Matt Schreiber on Mon, Oct 12, 2015 at 20:24:03 from 66.17.104.128

I haven't been to good at keeping up on here lately. Or running. Nice miles Yasir. Any races on your radar?

From I Just Run on Tue, Oct 13, 2015 at 08:55:26 from 108.178.73.170

You've only run 1,000 more miles than me this year. :-)

From I Just Run on Thu, Oct 22, 2015 at 11:26:58 from 66.249.84.81

Where are you dude?

From flatlander on Wed, Nov 11, 2015 at 13:03:54 from 198.207.244.102

Don't leave us.

From Rhett on Wed, Nov 25, 2015 at 18:36:35 from 199.192.103.24

Happy Thanksgiving Yasir. I hope you're still running.

From Derunzo on Tue, Dec 01, 2015 at 19:04:09 from 98.229.177.205

Where is Yasir?

From SlowJoe on Wed, Dec 02, 2015 at 11:39:25 from 107.77.66.86

Better be running...a lot!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

easy running 4.35

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.350.000.000.004.35

just easy running 4.35 miles

Comments
From Derunzo on Sat, Dec 12, 2015 at 14:21:46 from 98.229.177.205

Yasir is back! Good to see you man!

From Yasir on Sat, Dec 12, 2015 at 15:00:08 from 108.161.65.254

thank you Derunzo for checking on me you and the guys are awesome suppoters. I will fill you on the deatals later

From Tom K on Sat, Dec 12, 2015 at 17:46:10 from 174.58.54.215

You have been missed, Yasir. Welcome back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

easy 4.50 in a hilly dodwn town missouri on the kc marathon route.

Comments
From Rhett on Sun, Dec 13, 2015 at 09:35:19 from 199.117.154.8

So have you been running just not blogging, or did you take a break from running for a while? Good to have you back.

From Yasir on Sun, Dec 13, 2015 at 20:32:53 from 99.20.240.157

Rhett I have been running sporadically just around 3 to 5 miles. I love the fact you guys kept checking on me. I'm back thank you

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.000.000.005.05

easy 5.05 miles

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.000.000.005.05

1.05 miles with my doughter Layla and her friend and my son. I gus they are training for some race but they won 't tell me.

4 miles with beth and layla on their bikes

Comments
From Tom K on Wed, Dec 16, 2015 at 19:08:10 from 174.58.54.215

Secret races! Awesome.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.000.000.005.05

just 5 miles by my self.

Comments
From Rhett on Thu, Dec 17, 2015 at 13:37:41 from 24.121.249.174

Good job building the miles back up this week.

From Yasir on Fri, Dec 18, 2015 at 13:19:26 from 99.20.240.157

Thank you RHETT just trying

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.000.000.005.05

easr 5 miles before work just about 23 deg or somthing like that some time if I don't look at the weather repot it's does hurt as much. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.000.000.005.05

Easy 5.05 miles finaly felling a little feisty but keeing in it cool  for a good millage build up with nooooooo injuries.

Comments
From Derunzo on Sun, Dec 20, 2015 at 18:31:27 from 98.229.177.205

Yasir..... good to see you back man. Nice run.

From Matt Schreiber on Sun, Dec 20, 2015 at 18:39:20 from 66.17.104.128

That sounds like my #1 goal... Nooo injuries. Good to see you back!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.000.000.005.05

The first 3 miles were with my new running star my daughter Lalya, my niece and my son on his bike leading the pack. It was a lot of fun watching Layla fighting through the last half  mile she is only 7 but she is tough. I ran 2 more miles alone to make my daily 5 miles.

Comments
From flatlander on Wed, Dec 23, 2015 at 06:00:15 from 76.31.29.220

Good job, there is nothing more fun than helping out a new runner.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.000.000.005.05

just in time before work 5 easy miles

Comments
From Rhett on Wed, Dec 23, 2015 at 14:24:33 from 24.121.249.174

Nice running. That is great that your 7 y.o. daughter can do 3 miles!

From SlowJoe on Wed, Dec 23, 2015 at 18:45:01 from 107.77.72.66

Just getting caught up with your running this month, looks like good steady progress again...good to see ya back!

From Yasir on Thu, Dec 24, 2015 at 03:45:46 from 99.20.240.157

Thank you SlowJoe. This nick name make me Laugh every time considering how fast you are. Rhett thank you. she has a great form and speed but not enough interest in running yet but I'm working on it.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.050.000.000.005.05

another easy 5

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

5.5 miles at my in-laws house. 

Comments
From Rhett on Mon, Jan 04, 2016 at 09:02:28 from 24.121.249.174

Happy New Year Yasir. I hope this next year brings you lots of happiness and lots of PRs.

From Derunzo on Thu, Jan 07, 2016 at 19:11:36 from 98.229.177.205

Run Yasir...... run!!!!!!!!!!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1704.35109.3015.0018.001846.65
Daisy Miles: 6.00GTS 13 Blue Miles: 12.00
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