My journey to 50 in 50 states

January 2017

15% off for Fast Running Blog members at St. George Running Center!

Location:

Kansas city,Mo,United States

Member Since:

Sep 10, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

to Ukraine's Armed Forces

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1137.75	31.50	13.25	6.00	1188.50

Wed, Jan 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

easy 3

Comments

From I Just Run on Fri, Jan 06, 2017 at 15:01:57 from 107.77.64.96

Ha....I'm finally ahead of you in milage for the year!

Sun, Jan 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

cold with snow and ice on the ground I ran 6 easy miles.

Comments

From Dan on Mon, Jan 09, 2017 at 18:56:32 from 71.72.159.140

lots of ice this way too my friend

From Yasir on Wed, Jan 11, 2017 at 07:19:44 from 99.20.240.16

I know Dan cold ice and snow is not my stuff but im trying to maintain.

Mon, Jan 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	1.00	7.00

7 miles run

the first 6 are eaasy and finished with 160 meters sprints (my new favorite workout) 30 seconds was the fastest.

Comments

From allie on Wed, Jan 11, 2017 at 12:36:35 from 71.56.28.146

i saw that you might be considering eugene. i recommend it -- fantastic race and a beautiful, fun, mostly flat course. also, eugene is just a cool place to visit!

From Yasir on Wed, Jan 11, 2017 at 14:53:55 from 99.20.240.16

Thank you Allie we are just shoping now but it does sound like a fun race.

Tue, Jan 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	0.00	0.00	1.00	2.00

160 meeters repeats

Comments

From Dan on Thu, Jan 12, 2017 at 18:22:37 from 71.72.159.140

Looks like you are finding that routine!

From Yasir on Fri, Jan 13, 2017 at 12:37:15 from 99.20.240.16

Dan I love those repeats they are making marathon pace feels like easy running.

Fri, Jan 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	3.00	0.00	1.00	6.00

6 miles run in a 24 deg with wind sheild of 14 deg my finger cant move.

1 easy. 3 @ marathon pace. 1 mile doing my favorite workout now days 160 meters repeats last mils easy and feeling good but feeeeeezing cold.

Comments

From Dan on Sat, Jan 14, 2017 at 16:59:32 from 71.72.159.140

I hear you on the cold and freezing!! How fast are you hitting those 160 repeats? 5k pace or is it faster?

From Tom K on Sat, Jan 14, 2017 at 19:03:08 from 71.203.24.182

If you gotta have a favorite workout, it might as well be 160m repeats. Sorry it's so stinking cold.

From Yasir on Sun, Jan 15, 2017 at 07:17:04 from 99.20.240.16

Dan

29-30 seconds each with a quarter mile jog for recovery. trying to get fast but the weather is not helping or I'm just whining :-)

From Yasir on Sun, Jan 15, 2017 at 07:36:14 from 99.20.240.16

Tom it's soo cold and wet here they are moving the Chiefs and steelers game to 8:00 pm tonight because of the freezing rain.

Sun, Jan 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

3 miles with 160 repeats my dog Daisy wanted to come with me this time.

Tue, Jan 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.10	0.00	0.00	0.00	1.10

Best run of year so the whole family ran together dogs included for 1.1 mile areound the nighborhood of course the kids were racing each others.

Comments

From Dan on Wed, Jan 18, 2017 at 21:01:05 from 71.72.159.140

I don't race dogs, they put me to shame. Nice time with the fam!

From Yasir on Thu, Jan 19, 2017 at 19:15:55 from 99.20.240.16

Thanks Dan its a lot of fun.

Fri, Jan 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 easy miles

Comments

From Dan on Sat, Jan 21, 2017 at 16:20:40 from 71.72.159.140

Getting back out I see, you getting the warmer weather like us?

From Yasir on Sat, Jan 21, 2017 at 17:12:21 from 99.20.240.16

looking at you Dan rocking a 12 miler in a week day I felt lazy :)

Sat, Jan 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

4 miles a little harder than easy but they dont have box for that :)

Comments

From Rhett on Sat, Jan 21, 2017 at 21:35:48 from 66.87.64.119

I'd call that black hole miles. It's a fun pace to run. Looks like you've had a good week.

From Yasir on Sun, Jan 22, 2017 at 09:01:31 from 99.20.240.16

Black hole miles I like that.

From Dan on Mon, Jan 23, 2017 at 19:33:20 from 12.46.176.107

I might steal that as well!

Mon, Jan 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 miles easy

Tue, Jan 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

4 easy

Wed, Jan 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	1.00	0.00	0.00	4.00

4 miles the last one was marathon pace just to get out the 24 deg weather.

Comments

From Tom K on Thu, Jan 26, 2017 at 15:09:17 from 66.87.123.40

Good job, Yasir! 24 is cold!

Thu, Jan 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	2.00	0.00	4.00

tried to make this run into a tempo 1 mile easy then 2 miles @7:00 last one almost a jog/walk. I feel good and the new Brooks shoes are finally getting loser they feel like they were made out of bricks comming out of the box.

Sat, Jan 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	5.00	0.00	0.00	5.00

5 miles avg mp some were a lot faster than mp.

Sun, Jan 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 miles easy

Comments

From Rhett on Mon, Jan 30, 2017 at 14:46:17 from 66.185.238.62

looks like a great start to another week.

From Dan on Tue, Jan 31, 2017 at 19:44:46 from 71.72.159.140

Nice Sunday Yasir! Easy. Like Sunday Morning.

From Tom K on Fri, Feb 03, 2017 at 09:40:01 from 66.87.123.51

Bro?

From Dan on Sat, Feb 04, 2017 at 16:07:36 from 71.72.159.140

Yasir- how are you? I am still freezing on my runs, I expect the same from you :) You good?

From Rhett on Sat, Feb 04, 2017 at 16:40:45 from 66.185.237.180

'S Up?

Mon, Feb 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 miles

Comments

From Tom K on Tue, Feb 14, 2017 at 06:37:58 from 66.87.123.84

Dude, where have you been? Welcome back!

From Derunzo on Tue, Feb 14, 2017 at 09:12:19 from 173.9.52.241

C'mon Man! Geez.

From Tom K on Tue, Feb 14, 2017 at 12:17:33 from 66.87.123.84

Derunzo is always lurking. For realz.

Tue, Feb 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	1.00	0.00	5.10

tempo run 2 easy 1 @ 7 mint and the last 2.1 easy. I love all the support guys hey I even got Dan texting to check on me I love it. Wow Derunzo is alive thanks for checking man :). Tom I'm still looking at Fargo! let me know your thoughts

Comments

From Dan on Wed, Feb 15, 2017 at 20:16:38 from 173.8.80.250

Nice running! You guys doing Fargo? I might crash the party :P

Wed, Feb 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Comments

From Rhett on Thu, Feb 16, 2017 at 14:24:59 from 66.185.238.62

Good to see you running and blogging again. Any upcoming races on the schedule?

From Yasir on Thu, Feb 16, 2017 at 21:05:02 from 99.20.240.16

Love the support Rhett I'm shooting for Fargo in South Dakota for now its motivating to run with guys from the blog ( Tom and Dan or maybe you) but nothing 100 percent yet. for Now just upping the miles and avoiding injury.

Thu, Feb 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 miles easy.

Comments

From Derunzo on Fri, Feb 17, 2017 at 06:06:55 from 173.9.52.241

🏃 Run Yasir Run!

From Dan on Sat, Feb 18, 2017 at 11:54:54 from 73.255.165.202

Keep at it Yasir or I'll bring the cold to you!

Sat, Feb 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

10.1 EASY with some 200 strides in the middle perfect 60 somhing weather in kansas city in February I'm glad Dan is in florida no cold weathere here :)

Comments

From Dan on Sat, Feb 18, 2017 at 21:19:59 from 73.255.165.202

Nice 10 miler! And you'll want me to visit when it is 90 :p

From Rhett on Sun, Feb 19, 2017 at 13:08:33 from 66.87.65.10

Nice running. Sounds like we are enjoying similar weather.

Sun, Feb 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.10	0.00	0.00	0.00	14.10

I had no business running 14 miles to begin with at this point considering my fitness. instead of running at an extra easy pace I decided to run @ 8:00- 8:30 pace and with no colories. Not a good idea. I was flying all the way to mile 12.5 and then everything fell a part. Some how I jogged the last 1.5 miles home.

Comments

From Derunzo on Mon, Feb 20, 2017 at 09:00:12 from 173.9.52.241

Way to grind it out Yasir!

Mon, Feb 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

10.1 easy mile perefect 60 deg weather.

Comments

From Dan on Tue, Feb 21, 2017 at 14:44:46 from 73.255.165.202

So you just decided to 24 miles in your last 2 runs. Nice dedication :)

Tue, Feb 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

10.1 easy miles 52 deg

Comments

From Dan on Wed, Feb 22, 2017 at 14:15:03 from 73.255.165.202

Dude just hitting 10 miles a day already.

Wed, Feb 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	0.00	0.00	10.10

another one 10.1 easy miles

Comments

From Derunzo on Thu, Feb 23, 2017 at 11:58:14 from 50.235.103.190

Yasir... you are an animal!

From Rhett on Thu, Feb 23, 2017 at 13:35:21 from 66.185.238.62

You've gotta add that extra 0.1 every day so you can out do me. :)

Fri, Feb 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

the plan was to run 10 miles but the wind, 29 deg and rain I just ran 4 miles and joged home

Comments

From Dan on Sat, Feb 25, 2017 at 10:56:16 from 71.72.159.140

I hear ya, I am back home and the wind and flurries were STRONG.

From Derunzo on Sat, Feb 25, 2017 at 10:59:11 from 98.229.177.205

Sometimes it's not worth it to run in gross weather.

Sat, Feb 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.10	7.00	0.00	0.00	10.10

2 easy miles to worm up 7 @ MP 1.1 cool down.

Comments

From Rhett on Sat, Feb 25, 2017 at 22:16:44 from 66.87.64.68

I don't blame you for cutting yesterday's run short. That sounds COLD. Nice mp run today!

From Dan on Sat, Feb 25, 2017 at 22:22:15 from 71.72.159.140

Nice pace Yasir!

Sun, Feb 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	1.00	0.00	0.00	10.10

10 miles run the last one a little faster than marathon pace cuz I was late for work

Comments

From Tom K on Mon, Feb 27, 2017 at 11:57:24 from 66.87.148.240

The "running faster to get somewhere on time pressure" is great! I've been there many times. Nice run.

From Dan on Mon, Feb 27, 2017 at 20:03:15 from 63.235.189.162

Another 10, well done!

Mon, Feb 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	0.00	0.00	8.10

I was going for a 10 miles run but I promissed to cook dinner tonight so I had to stop at 8 miles to get things going in the kitchen.

Tue, Feb 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	1.25	0.00	12.00

Am:

6 miles with 5 hills tepeat each .25 mile climb and jog back down 1:16, 1:22,1:12, 1:32, 1:18

pm:

6 miles easy

Comments

From Derunzo on Wed, Mar 01, 2017 at 12:37:38 from 50.235.103.190

Great work Yasir! Hills make you strong!

From Yasir on Wed, Mar 01, 2017 at 16:44:33 from 99.20.240.16

I hope so Dernzo.

Wed, Mar 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

AM;

8 easy miles with a plan to run later today.

PM:

It was hard but I decided to not run tonight my lower back/ hip felt tight. Trying to staty with my plan if it hurts stop running no hero business so no running tonight :(.

Comments

From Dan on Fri, Mar 03, 2017 at 14:22:54 from 71.72.159.140

Smart decision. How are you feeling my friend?

Fri, Mar 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

4 easy

Comments

From Dan on Sat, Mar 04, 2017 at 15:58:46 from 71.72.159.140

Glad you felt well enough to get out.

Sun, Mar 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	6.00	0.00	0.00	16.00

16 miles long:

7 easy 6 @ mp 3 extra easy.

Comments

From Rhett on Mon, Mar 06, 2017 at 16:23:15 from 66.185.238.62

Great job getting 6 at mp in the middle of your long run. I'm finding that to be an effective way to do it.

From Dan on Mon, Mar 06, 2017 at 18:48:52 from 71.72.159.140

Nice run Yasir- 6 mp mid run is a good workout

Mon, Mar 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Today was for an easy run but the weather said no. I have to go to the basement and stay there. We had a tornado and heavy rain. We are with the lucky ones some lost their homes. Today no schools.

Comments

From Derunzo on Tue, Mar 07, 2017 at 06:03:03 from 50.235.103.190

Stay safe with your family Yasir.

From Yasir on Tue, Mar 07, 2017 at 07:37:51 from 99.20.240.16

Thank you Dernzo it was loud and scary a lot of people have no power or worst their house has damage or gone this morning.

From Rhett on Tue, Mar 07, 2017 at 08:59:22 from 66.185.238.62

That is sad. I'm glad to hear you are safe though.

Tue, Mar 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy miles the first 6 miles were with Daisy so the pace was a little hot to call easy I then slowed down the last 4 miles running alone.

Comments

From Derunzo on Wed, Mar 08, 2017 at 12:19:38 from 50.235.103.190

What kind of dog is Daisy? Nice run!

From Dan on Wed, Mar 08, 2017 at 14:17:45 from 76.235.37.232

Solid 10 Yasir. Nice running! What's your Fargo status?

From Yasir on Wed, Mar 08, 2017 at 17:26:49 from 99.20.240.16

Dernzo she is a yello lab but she got the stamina of a boxer.

Dan Fargo still a 60 70 per go for now im just worried about the cold I will text you soon with solid updates it will be fun to run together again and maybe hang out more this time.

From Tom K on Wed, Mar 08, 2017 at 17:37:55 from 73.91.3.31

Fargo, huh? Hmmm.

From Rhett on Thu, Mar 09, 2017 at 16:01:39 from 66.185.238.62

Daisy's got wheels!

Sun, Mar 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 miles all with Daisy.

Comments

From Derunzo on Mon, Mar 13, 2017 at 09:53:02 from 50.235.103.190

Daisy miles = Fast Miles!

From Dan on Mon, Mar 13, 2017 at 18:20:40 from 71.72.159.140

Daisy interesting in pacing the next marathon?

Tue, Mar 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	1.00	0.00	0.00	10.10

10 miles run I felt good enough to tun the last at 7 minuts.

Wed, Mar 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Comments

From Dan on Thu, Mar 16, 2017 at 17:11:02 from 71.72.159.140

Keep adding in the 10's

From Rhett on Fri, Mar 17, 2017 at 18:07:28 from 66.185.237.180

Nice week you got going. Good job on the fast final mile yesterday.

From Dan on Sat, Mar 25, 2017 at 18:27:45 from 71.72.159.140

How are you doing Yasir??

Sun, Mar 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

6.5 faster than easy. I had to stop at 6.5 with some belly issues

Mon, Mar 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

6.5 easy miles

Tue, Mar 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

6.5 easy

Wed, Mar 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

6.5 easy

Comments

From Dan on Thu, Mar 30, 2017 at 17:57:53 from 71.72.159.140

Glad to see you knocking out the 6's consistently. Hope you are feeling well!

From Yasir on Thu, Mar 30, 2017 at 22:41:28 from 99.20.240.16

I'm doing good thank you Dan I like to pull back on the miles and speed workout a little for a big mileage build up I'm looking to race a full around sept_nov.

Thu, Mar 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

Easy 6.5

Comments

From Derunzo on Fri, Mar 31, 2017 at 21:41:06 from 98.229.177.205

Nice and consistent!

Sat, Apr 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

easy 6.50

Comments

From Rhett on Sun, Apr 02, 2017 at 12:30:18 from 66.87.65.108

Well you can't get any more consistent than you were this past week. Good job.

Sun, Apr 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 east

Comments

From Dan on Mon, Apr 03, 2017 at 18:38:20 from 71.72.159.140

Try West. Nice 7 Yasir.

Mon, Apr 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 west just for Dan :)

Comments

From Tom K on Wed, Apr 05, 2017 at 18:55:41 from 71.203.24.182

Ha! Nice.

From Yasir on Thu, Apr 06, 2017 at 23:32:38 from 99.20.240.16

Tom its like an inside joke like they say I missed spell easy as east. Dan suggested I should try west next time lol

Tue, Apr 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 easy

Wed, Apr 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 easy

Comments

From Dan on Fri, Apr 07, 2017 at 20:30:42 from 71.72.159.140

I bet these were North miles.

From Rhett on Sat, Apr 08, 2017 at 10:19:40 from 66.185.238.62

You should take all those 7s to Vegas. Looks like another consistent week of running.

Thu, Apr 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Easy 7

Sat, Apr 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

7 easy

Comments

From Dan on Sun, Apr 09, 2017 at 08:13:34 from 173.12.150.57

I was thinking, I bet Yasir does 8 miles today. What I'm the world was I thinking!? 😊

Sun, Apr 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	0.00	7.50

7.5 easy

Comments

From I Just Run on Mon, Apr 10, 2017 at 11:48:06 from 172.249.133.44

What's going on Yasir? Thanks for always reaching out to me and checking up. Wondering what your next running goal is and what your next marathon will be? I haven't run in about 3 months but do plan to get going and run a marathon in the fall of this year and maybe Boston in 2018. Keep up the good running...one of these days I want to chase you in a marathon! :-)

From Yasir on Tue, Apr 11, 2017 at 05:28:16 from 99.20.240.16

you mean I will try to chase you on a marathon. I'm glad the king is back :-)

Mon, Apr 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	0.00	7.50

7.5 easy

Tue, Apr 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	0.00	7.50

7.5 easy

Wed, Apr 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	0.00	7.50

7.5 easy

Comments

From Rhett on Thu, Apr 13, 2017 at 09:26:03 from 66.185.238.62

I'm starting to see a trend here. I'm predicting 8 miles per day next week. :)

From Dan on Thu, Apr 13, 2017 at 19:09:37 from 71.72.159.140

Knowing Yasir it'll be 8.1. :)

From I Just Run on Fri, Apr 14, 2017 at 13:09:33 from 199.38.187.9

I say 8.2....

From Yasir on Sat, Apr 15, 2017 at 08:04:30 from 99.20.240.16

Rhett you found the secret to Yasir's mileage building :-)

Dan and I just run 8.1 or 8.2 if you want to include the worm up around the block :-)

Thu, Apr 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	0.00	7.50

7.5 easy

Sat, Apr 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.50	0.00	0.00	0.00	7.50

7.5 easy

Sun, Apr 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 easy

Comments

From Dan on Thu, Apr 20, 2017 at 19:32:44 from 71.72.159.140

8.1 tomorrow. I can feel it.

Mon, Apr 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 easy

Tue, Apr 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 easy

Wed, Apr 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 easy

Thu, Apr 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 easy

Comments

From Derunzo on Fri, Apr 21, 2017 at 17:28:41 from 98.229.177.205

8 is gr8!

Sat, Apr 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 easy

Comments

From Dan on Sat, Apr 22, 2017 at 21:27:16 from 71.72.159.140

Solid week Yasir!

From Matt Schreiber on Sun, Apr 23, 2017 at 10:57:02 from 66.17.104.128

Lots of 8's this week Yasir. Nice work!

From I Just Run on Sun, Apr 23, 2017 at 19:45:11 from 199.38.187.9

You're cheating....I can tell you are just cutting and pasting!

From Yasir on Mon, Apr 24, 2017 at 07:26:59 from 99.20.240.16

Dan I'm trying to get some fitness to do something like those crazy big workouts that you have being doing.

I know matt slow and boring build up but it keeps me injury free.

ha ha I just run it should change this week to 8.5 lol.

From Rhett on Mon, Apr 24, 2017 at 10:12:39 from 66.185.238.62

I'll be looking for 8.5s soon.

From Dan on Mon, Apr 24, 2017 at 18:38:22 from 71.72.159.140

8.6 Keep us guessing

Sun, Apr 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

8.5 easy

Mon, Apr 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

8.5 easy

Tue, Apr 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

8.5 easy

Comments

From Dan on Thu, Apr 27, 2017 at 19:28:59 from 71.72.159.140

Keep at it Yasir.

Wed, Apr 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

8.5 easy

Thu, Apr 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

8.5 easy

Sat, Apr 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

8.5 easy

Sun, Apr 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

9 easy

Comments

From Rhett on Mon, May 01, 2017 at 14:35:51 from 66.185.238.62

9! Look out. The mileage is getting crazy.

From Dan on Mon, May 01, 2017 at 18:24:22 from 71.72.159.140

Lucky 9 I see! Should be a good week Yasir.

From Derunzo on Sat, May 06, 2017 at 07:16:35 from 98.229.177.205

9 is fine!

Mon, May 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

9 easy

Tue, May 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

9 easy

Comments

From I Just Run on Thu, May 04, 2017 at 09:04:40 from 107.77.72.50

I keep wondering what "easy" means to you?

From Dan on Thu, May 04, 2017 at 20:35:35 from 71.72.159.140

Easy peasy?

Wed, May 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

9 easy

Thu, May 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

9 easy

Comments

From Rhett on Sat, May 06, 2017 at 10:39:00 from 66.185.237.180

Your mileage is getting up there. Have you got any races coming up?

From Dan on Sat, May 06, 2017 at 18:43:50 from 71.72.159.140

Actually glad Rhett asked this. You still looking at something in September Yasir or sooner?

From Yasir on Sun, May 07, 2017 at 10:17:36 from 99.20.240.16

Rhett, coming up race to me means 3 t 4 months from now. I like to run easy for 8 to 10 weeks and then I add long runs and speed workout for 12 weeks.

Dan yes September is perfect please find us a fast fun race : I'm looking too. thank you

Sat, May 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

9 easy

Comments

From Dan on Mon, May 08, 2017 at 18:00:23 from 71.72.159.140

Keep it going. I am looking at the marathon calendar now. I will message you soon and see what options sound best.

From Rhett on Sat, May 13, 2017 at 13:54:08 from 66.185.237.180

Yasir, did you take a rest week or just not posting?

From Yasir on Sun, May 14, 2017 at 06:57:02 from 99.20.240.16

Rhett was a down week I need to post 3 runs of 9.5 thanks for keeping organized.

Tue, May 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.00	9.50

9.5 easy

Wed, May 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.00	9.50

9.5 easy

Thu, May 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.00	9.50

9.5 easy

Sun, May 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Comments

From Dan on Mon, May 15, 2017 at 19:14:45 from 74.140.172.126

Back to the 10's I see.

From Derunzo on Mon, May 15, 2017 at 19:21:14 from 98.229.177.205

Ramping it up!

Mon, May 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Tue, May 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Comments

From Dan on Thu, May 18, 2017 at 20:33:22 from 74.140.172.126

You'll have a big week Yasir. Its getting hot here, you probably have those issues now too.

Wed, May 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Thu, May 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Comments

From Dan on Sat, May 20, 2017 at 18:45:10 from 74.140.172.126

Nice week Yasir!

From Rhett on Sat, May 20, 2017 at 19:21:55 from 66.87.65.21

Now you're getting crazy with those miles. Nice job.

Sun, May 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

13 easy

Comments

From Dan on Mon, May 22, 2017 at 17:35:33 from 74.143.229.244

Not messing around are you?

Mon, May 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Tue, May 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Wed, May 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Thu, May 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Comments

From Rhett on Sat, May 27, 2017 at 16:18:43 from 66.185.237.180

Looks like another solid week Yasir.

Sun, May 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	0.00	0.00	16.00

16 easy

Comments

From Dan on Tue, May 30, 2017 at 18:33:50 from 74.140.172.126

Nice long run sir

Mon, May 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Tue, May 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Wed, May 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Thu, Jun 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Sun, Jun 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	0.00	2.00

2 easy

Tue, Jun 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	1.50	10.00

10 miles workout

2 miles easy

3x .25 hill repeat with a jog for cooloing down with daisy but she quit on the second hill.

6.5 easy

Wed, Jun 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Thu, Jun 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	3.00	0.00	10.00

10 miles workout

5 easy

3 tempo

2 easy

Comments

From Tom K on Fri, Jun 09, 2017 at 06:11:55 from 47.206.60.114

Go man, go! Nice work.

Sat, Jun 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	5.00	0.00	0.00	10.00

5 easy

5 mp

Comments

From Rhett on Sun, Jun 11, 2017 at 16:26:23 from 66.185.237.180

Looks like you are mixing in some faster miles nicely this week. Good job.

From Dan on Mon, Jun 12, 2017 at 05:47:56 from 74.140.172.126

Uh oh.... Yasir speed work. Picked your race yet my friend?

From Yasir on Mon, Jun 12, 2017 at 12:11:12 from 99.20.240.16

Rhett those faster miles are painful at this point lets hope for more fitness soon.

Dan I'm waiting on you. You are my travel agent :-). No I'm trying to find a state that I did not run yet for my 50 state quest but I can't find a fast one like Indianapolis. Please help if you can. I have a half marathon I'm seriously considering on august 5th as part of my build up.

Sun, Jun 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Tue, Jun 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	3.00	0.00	10.00

10 miles workout

6 easy

3 tempo 7,6:30,7:30

1 easy

Comments

From Rhett on Thu, Jun 15, 2017 at 09:54:00 from 66.185.238.62

Nice tempo miles late in the run.

Wed, Jun 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Comments

From Dan on Sat, Jun 17, 2017 at 19:02:21 from 74.140.172.126

Keep it up, nice fast miles this week

Sun, Jun 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

3 fun miles with kids and Beth

Thu, Jun 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

3 easy miles fun with the kids

Comments

From Rhett on Mon, Jun 26, 2017 at 19:14:31 from 66.185.237.180

Fun with the kids is awesome!

Sun, Jun 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Tough 10 miles run on the hilly Branson Missouri. I'm here with the extended family for a week. fun time with everyone. We fishing swimming playing card and hopefully get some miles in.

Mon, Jun 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	2.50	0.00	0.00	7.50

still in hilly Branson I ran the first 5 miles easy to but I felt good so I pushed the last 2.5 to faster than marathon pace (7:30 per mile) maybe a pm run but fun is priority this week.

PM: eat slept and played cards.

Comments

From Tom K on Fri, Jun 30, 2017 at 08:00:31 from 47.206.60.114

Way to get the miles in on Vacation, Yasir!

Tue, Jun 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

6 easy

Wed, Jun 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.50	0.00	0.00	0.00	6.50

6.5 easy

Comments

From Rhett on Sun, Jul 02, 2017 at 11:46:07 from 66.185.237.180

I hope you had a great week with family in Branson. Sounds like you got some decent running in as well.

From Dan on Sun, Jul 02, 2017 at 18:36:49 from 74.140.172.126

Hope you had a great time! Nice running and I like to play cards too. Euchre?

Fri, Jun 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

nothing was easy about these 10 miles but I love it still in Hilly Brason MO. 10 miles in durint family vacation.

Comments

From Rhett on Wed, Jul 05, 2017 at 13:05:10 from 66.185.237.180

Are you still on vacation? I'm impressed with the number of miles you ran during vacation.

From Dan on Thu, Jul 13, 2017 at 05:35:45 from 74.140.172.126

Whats up my friend?

Sat, Jul 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	0.00	2.00

2 easy miles because a coworker was running late.

Mon, Jul 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy.

Wed, Jul 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Comments

From Dan on Mon, Jul 24, 2017 at 20:24:29 from 74.140.172.126

Keep chugging my friend.

From Rhett on Sun, Jul 30, 2017 at 09:20:32 from 66.185.237.68

Looking good Yasir.

Mon, Jul 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Tue, Aug 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	3.00	0.00	10.00

10 miles a tempo workout

4 miles easy 3 miles @7:00 3 miles easy

Wed, Aug 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

10 easy

Thu, Aug 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.50	0.00	0.00	0.00	1.50

1.5 easy my left knee felt tight so I walked back home.

Comments

From Dan on Sat, Aug 12, 2017 at 10:50:30 from 74.140.172.126

How are you doing my friend? Knee OK?

From Rhett on Sat, Aug 12, 2017 at 15:49:46 from 66.185.237.66

Yasir. I hope your summer is going great.

From Dan on Fri, Aug 18, 2017 at 18:35:14 from 74.140.172.126

Checking up on you

Sun, Aug 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

3 easy

Mon, Aug 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

4 easy

Tue, Aug 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.50	0.00	0.00	1.50	4.00

4 miles with 3 hill repeats

Wed, Aug 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

4 easy

Thu, Aug 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

4 easy

Comments

From Rhett on Fri, Sep 01, 2017 at 10:19:07 from 66.185.237.66

It's good to see you blogging again Yasir. Summer is almost over so it's running weather again...well not here but for most everyone else.

From Yasir on Mon, Sep 04, 2017 at 09:47:39 from 99.20.240.16

yes sir I'm trying to shake off the summer rest. sorry about your calf I hope its just a little thing.

From Dan on Tue, Sep 05, 2017 at 09:30:47 from 74.140.172.126

Summer slumber, I think you'll be hitting it strong this fall!

Mon, Sep 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	0.00	4.35

easy 4.35 miles run

Tue, Sep 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.35	0.00	0.00	0.00	4.35

4.35 easy miles

Comments

From Rhett on Thu, Sep 21, 2017 at 09:57:34 from 66.185.238.62

How's life? What are the running goals for the fall?

From Dan on Fri, Sep 22, 2017 at 09:42:31 from 74.140.172.126

You building back up Yasir? Want to run Virginia in November?

From I Just Run on Mon, Oct 02, 2017 at 07:51:16 from 199.38.187.9

Hi Yasir, How are you doing? I haven't been able to follow the blog much lately. What race plans do you have coming up?

From Dan on Thu, Oct 12, 2017 at 19:40:34 from 74.140.172.126

Come on back Yasir - it's cooling off, time to run!

Mon, Oct 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	0.00	0.00	4.10

4 easy miles in the pm.

Comments

From Dan on Tue, Oct 17, 2017 at 17:05:09 from 74.143.230.86

My man! WELCOME BACK!

From I Just Run on Wed, Oct 18, 2017 at 06:43:26 from 199.38.187.9

Welcome back my friend! Let's get to running!!!

From Yasir on Wed, Oct 18, 2017 at 11:33:13 from 99.20.240.16

thank you guys I feel missed I'm ready for some serious running.

Tue, Oct 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	0.00	0.00	4.10

4.1 easy

Comments

From Rhett on Thu, Oct 19, 2017 at 14:35:58 from 66.185.238.62

getting back into the grove.

From Dan on Thu, Oct 19, 2017 at 18:49:46 from 74.140.172.126

Keep at it my friend!

Wed, Oct 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	0.00	0.00	4.10

4.1 easy

Thu, Oct 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	0.00	0.00	4.10

4.1 easy

Comments

From Tom K on Fri, Oct 20, 2017 at 10:43:41 from 47.206.60.114

Welcome back, Yasir!

From I Just Run on Sat, Oct 21, 2017 at 13:32:29 from 199.38.187.9

Why did you only run 4 on Monday?

From Yasir on Sat, Oct 21, 2017 at 21:54:12 from 99.20.240.16

Tom: thank you

Preston: I start with 4 a day and build up to 10-14 miles per day int the next few months.

Sat, Oct 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	0.00	0.00	4.10

4.1 easy

Sun, Oct 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	0.00	0.00	4.10

4.1 easy

Comments

From I Just Run on Mon, Oct 23, 2017 at 13:49:48 from 199.38.187.9

Copy and paste!

From Yasir on Mon, Oct 23, 2017 at 19:40:32 from 99.20.240.16

soo out of shape after a run I can't even type

Mon, Oct 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Comments

From Rhett on Tue, Oct 24, 2017 at 09:24:01 from 66.185.238.62

Nice start to the week Yasir.

Tue, Oct 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Wed, Oct 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Comments

From I Just Run on Thu, Oct 26, 2017 at 06:58:37 from 199.38.187.9

I see you stepping it up my friend!

From Rhett on Thu, Oct 26, 2017 at 10:04:57 from 66.185.238.62

You've got a solid week going Yasir.

From Dan on Thu, Oct 26, 2017 at 17:39:57 from 74.140.172.126

I've seen this Yasir before, nice build up

Thu, Oct 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Sat, Oct 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Sun, Oct 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Comments

From I Just Run on Mon, Oct 30, 2017 at 11:50:02 from 199.38.187.9

All your miles seem to be easy! :-)

From Dan on Mon, Oct 30, 2017 at 18:08:08 from 74.140.172.126

Easy does it. Until 10. Then I foresee some not easy ones. ;)

From Yasir on Tue, Oct 31, 2017 at 07:12:10 from 99.20.240.16

Preston Dan knows the program perfectly.

Mon, Oct 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Tue, Oct 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy very late but someone had to hand out the candy.

Comments

From Rhett on Wed, Nov 01, 2017 at 10:32:58 from 99.203.10.130

So you ran after all the Halloween festivities? Crazy!!

From I Just Run on Wed, Nov 01, 2017 at 14:19:46 from 199.38.187.9

How much candy did you eat before you ran?

From Dan on Wed, Nov 01, 2017 at 18:51:23 from 74.140.172.126

Was it spooky? You must use a decent headlamp I assume!?

From Yasir on Thu, Nov 02, 2017 at 09:16:00 from 99.20.240.16

Rhett it was really fun not crazy

IJR I eat alot of bread sticks and skipped on the pizza. no candy I don't like them.

Dan I have a small flashing light I hook to my running shirt you how hard its to see a guy like me at night :-)

Wed, Nov 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Thu, Nov 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Comments

From Dan on Sat, Nov 04, 2017 at 17:31:07 from 74.140.172.126

Keep at it Yasir

Sat, Nov 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

5.1 easy

Sun, Nov 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Mon, Nov 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Comments

From I Just Run on Tue, Nov 07, 2017 at 06:44:27 from 199.38.187.9

And the build up continues!

From Dan on Tue, Nov 07, 2017 at 19:46:33 from 69.84.59.254

I like the extra .1 you give us for free.

From Yasir on Tue, Nov 07, 2017 at 23:36:49 from 99.20.240.16

you know it its a slow long fun build up hoping to avoid injuries.

Dan the .1 is around my house 3 times= 1.1 mile for worm up or cool down and making sure I don't need to use the potty :-) in the begging of runs

Tue, Nov 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Comments

From I Just Run on Wed, Nov 08, 2017 at 18:31:28 from 107.77.72.21

I blinked and saw another 6.1.

From Dan on Wed, Nov 08, 2017 at 19:15:30 from 69.84.59.254

And there goes another 6.1!

From Rhett on Fri, Nov 10, 2017 at 08:47:13 from 66.185.238.62

You're building quickly.

Wed, Nov 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 Easy

Thu, Nov 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Comments

From I Just Run on Sat, Nov 11, 2017 at 09:23:28 from 107.77.72.21

For some reason I sense a 7.1 coming on!!!

Sat, Nov 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Sun, Nov 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Mon, Nov 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Comments

From I Just Run on Wed, Nov 15, 2017 at 06:11:06 from 199.38.187.9

Does it ever get hard for you? :-)

From Tom K on Wed, Nov 15, 2017 at 06:47:33 from 47.206.60.114

PHRASING

Tue, Nov 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Comments

From Dan on Thu, Nov 16, 2017 at 10:12:07 from 99.101.3.203

Love the progression

Wed, Nov 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Thu, Nov 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Comments

From Rhett on Sat, Nov 18, 2017 at 11:06:15 from 66.185.237.66

Your mileage is creeping back up there. Nice job.

From I Just Run on Sat, Nov 18, 2017 at 13:14:00 from 199.38.187.9

Consistency!!!

Sat, Nov 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.10	0.00	0.00	0.00	6.10

6.1 easy

Comments

From allie on Sun, Nov 19, 2017 at 08:13:56 from 172.4.198.186

i appreciate the simplicity around here. :)

by the way, hi. it's been awhile...

From Tom K on Sun, Nov 19, 2017 at 17:36:37 from 174.58.51.37

Yasir is remarkably consistent. That's why I am remarking.

Sun, Nov 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Comments

From Dan on Mon, Nov 20, 2017 at 19:59:00 from 74.140.172.126

Keeping the build up I see

Mon, Nov 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Comments

From I Just Run on Tue, Nov 21, 2017 at 06:41:01 from 199.38.187.9

There's that next mile!!! Building fast!

Tue, Nov 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Comments

From Dan on Thu, Nov 23, 2017 at 10:09:00 from 207.174.149.254

Happy Thanksgiving my friend!

From I Just Run on Thu, Nov 23, 2017 at 11:40:39 from 199.38.187.9

Happy Thanksgiving guys!

Wed, Nov 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Thu, Nov 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Sat, Nov 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Comments

From Rhett on Sun, Nov 26, 2017 at 18:17:18 from 66.185.237.66

Great week Yasir. I need to get back at it more seriously.

From I Just Run on Mon, Nov 27, 2017 at 16:37:42 from 199.38.187.9

You're really building the miles with the consistency. I tend to do nothing or go long. :-)

From Dan on Mon, Nov 27, 2017 at 19:04:23 from 74.140.172.126

Well done. You have to be seeing the difference.

Sun, Nov 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Mon, Nov 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Tue, Nov 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Comments

From I Just Run on Thu, Nov 30, 2017 at 16:52:12 from 107.77.80.130

I wish I would have only run 7.1 today. 😁

Wed, Nov 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 Easy

Thu, Nov 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 Easy

Comments

From Dan on Sat, Dec 02, 2017 at 13:35:15 from 71.203.2.208

Looking for those great 8's!

Sat, Dec 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.10	0.00	0.00	0.00	7.10

7.1 easy

Sun, Dec 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	0.00	0.00	8.10

8.1 easy

Comments

From I Just Run on Tue, Dec 05, 2017 at 18:42:18 from 199.38.187.9

I thought I was running with you with he 7's but now you've jumped to 8's. I guess I'll have to step up my game! :-)

From Tom K on Wed, Dec 06, 2017 at 07:03:18 from 47.206.60.114

I don't have time to read these long reports every day, dude!

Nice miles.

From Dan on Sat, Dec 09, 2017 at 18:54:57 from 74.140.172.126

Keep logging!

Mon, Dec 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	0.00	0.00	8.10

8.1 easy

Tue, Dec 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	0.00	0.00	0.00	8.10

8.1 easy

Comments

From I Just Run on Fri, Dec 15, 2017 at 08:16:58 from 199.38.187.9

You're building miles quick with 8.1 every day!

From Dan on Wed, Dec 20, 2017 at 17:31:45 from 74.140.172.126

How you doing Yasir?

From I Just Run on Sun, Dec 24, 2017 at 12:53:04 from 199.38.187.9

MERRY CHRISTMAS

From I Just Run on Tue, Dec 26, 2017 at 17:09:58 from 199.38.187.9

Okay...Now I'm getting worried...Where are you???

From Rhett on Mon, Jan 01, 2018 at 11:55:55 from 66.185.237.66

Happy New Year Yasir. It�s time to come out of hiding and start running again.

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1137.75	31.50	13.25	6.00	1188.50

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