My journey to 50 in 50 states

kansas city Marathon

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Location:

Kansas city,Mo,United States

Member Since:

Sep 10, 2013

Gender:

Male

Goal Type:

Other

Running Accomplishments:

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

Indianapolis Monumental Marathon 11/5/2017 3:21:10

Christie Clinic Illinois Aprin 25 2015 3:23:59

The twin cities marathon 3:28:xxx Oct 5 2014

IMT Marathon Des Moines Iowa 3:25:23 October 20 2013

nebraska national gard mrathon 3:26:27

Prairie Fire Witchita Kansas Marathon 3:43 October 14 2012

Salt Lake City Utah Marathon 3:45 April 2013

SD Rock and rolle Marathon 3:52 June 201

Up coming races:

 

 

Short-Term Running Goals:

2020 wish list:

Do not get injured. No hero business listen listen and stop if it hurts

Never more than 3 days off running. Enough with the excuses

Run and finish at least one marathon in 20120. If not Jogg one

Watch what I put in my body. I'm not 40 anymore

Long-Term Running Goals:

50 marathons in 50 states. Help my kids fall in love with running. 

Personal:

Married with two children. 9 years old boy and a 11 years girl. I was  born and raised in Sudan Africa. Moved to the us at the age 19 to go to school where I met my lovely wife. 

Favorite Blogs:

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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2073.15137.2030.8010.252251.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 Easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy 

Comments
From I Just Run on Tue, Feb 05, 2019 at 20:18:02 from 199.38.187.9

Hey.... You're BACK...!!!

From Yasir on Thu, Feb 07, 2019 at 19:00:55 from 99.20.240.16

I don't know about back but trying to get back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy. 

Comments
From I Just Run on Fri, Feb 08, 2019 at 20:21:55 from 199.38.187.9

Yes, you're back. I see your post!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy

Comments
From Rhett on Sun, Feb 10, 2019 at 10:39:12 from 66.185.237.66

Are you back?

From I Just Run on Sun, Feb 10, 2019 at 13:25:11 from 199.38.187.9

He's back! I see 6 days running this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy

Comments
From JG on Wed, Feb 13, 2019 at 21:29:50 from 174.228.23.70

Is 4 getting easier? :)

From Yasir on Thu, Feb 14, 2019 at 23:00:52 from 99.20.240.16

I'm glad to just run 6 days at this point. Yah a little easer than the beginning of the week.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 Easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy. 

Comments
From I Just Run on Sun, Feb 17, 2019 at 20:25:38 from 199.38.187.9

Here you come!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy.

Comments
From Rhett on Tue, Feb 19, 2019 at 09:03:40 from 66.185.238.62

You are building up nicely again.

From Dan on Tue, Feb 19, 2019 at 15:52:26 from 104.36.5.74

Nice work Yasir. Happy to see this!

From Yasir on Tue, Feb 19, 2019 at 18:31:51 from 99.20.240.16

Thank you guys. I’m trying to read and catch up with what you were doing.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

Comments
From Rhett on Sat, Feb 23, 2019 at 10:23:25 from 66.185.237.66

Another solid week!

From I Just Run on Sat, Feb 23, 2019 at 14:50:38 from 107.77.64.88

Me careful, when you get to 6 mile it may get "hard"!

From Yasir on Sat, Feb 23, 2019 at 22:26:14 from 99.20.240.16

Thank you Rhett just trying.

IJR me careful too lol it's hard now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

Comments
From Tom K on Sun, Feb 24, 2019 at 08:09:03 from 107.77.253.9

Look at Mr. Consistent over here!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy 

Comments
From Rhett on Wed, Feb 27, 2019 at 17:10:33 from 66.185.237.66

5s again. Good work.

From Yasir on Thu, Feb 28, 2019 at 20:35:07 from 99.20.240.16

Thank Rhett one more week and then 6s.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

Comments
From Dan on Sat, Mar 02, 2019 at 18:05:22 from 104.178.66.147

6 next week?

From Yasir on Sun, Mar 03, 2019 at 03:51:57 from 99.20.240.16

Yes Dan wow how did you know lol. Its a very boring and predictable plan but it keeps the injuries a way.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

5 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Comments
From I Just Run on Mon, Mar 04, 2019 at 06:37:47 from 199.38.187.9

Have you decided on a marathon for this year?

From Yasir on Tue, Mar 05, 2019 at 00:20:57 from 99.20.240.16

Looking at few races but nothing in the near future Preston. I need to build few more miles. Please feel free to recommend some.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Comments
From Dan on Tue, Mar 05, 2019 at 06:50:10 from 104.178.66.147

I really am happy you're embracing the 6

From Yasir on Tue, Mar 05, 2019 at 10:52:14 from 99.20.240.16

lets hope the 6 will embrace me Dan.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Comments
From Tom K on Wed, Mar 06, 2019 at 05:17:45 from 47.201.49.69

I remember way back when this was 3 easy! Nice job, Yasir.

From Yasir on Thu, Mar 07, 2019 at 01:16:49 from 99.20.240.16

Thanks Tom. trying. Have fun on your vacation.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Comments
From Rhett on Fri, Mar 08, 2019 at 17:01:58 from 66.185.237.66

Six’s!!!!

From Dan on Fri, Mar 08, 2019 at 17:04:30 from 104.178.66.147

I have a crystal ball.... 7's Monday!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Comments
From Dan on Tue, Mar 12, 2019 at 20:54:22 from 104.178.66.147

Keep at it Yasir, any races coming?

From Yasir on Wed, Mar 13, 2019 at 21:16:33 from 99.20.240.16

Nothing soon Dan. I would love some ideas if you have any good ones. I’m thinking sept or late October I like to build long and slow for a race.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Comments
From Rhett on Sat, Mar 16, 2019 at 18:28:49 from 174.23.7.109

Keep it going!

From Dan on Sat, Mar 16, 2019 at 19:43:02 from 104.178.66.147

Steady Yasir

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Comments
From I Just Run on Wed, Mar 20, 2019 at 07:17:25 from 199.38.187.9

And the miles are building!!! :-0

From Dan on Wed, Mar 20, 2019 at 18:08:35 from 104.178.66.147

I want 7 :p

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy 

Comments
From Rhett on Sat, Mar 23, 2019 at 18:39:53 from 66.185.237.66

You’re being very consistent again. Do you have a 2019 marathon chosen yet? If you still have Arizona to check off, the Mount Lemon race in Tucson was a good one that I did last November. I would recommend it.

From Yasir on Sun, Mar 24, 2019 at 06:39:41 from 99.20.240.16

Thank you Rhett. You are right I heard good thinks about it. I will keep it on top of the list. I have not done Arizona.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

7 easy

Comments
From I Just Run on Mon, Mar 25, 2019 at 20:53:29 from 199.38.187.9

I bet your "easy" isn't that slow! :-)

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

Comments
From Dan on Tue, Mar 26, 2019 at 21:08:12 from 24.97.190.35

Love the 7s

From I Just Run on Wed, Mar 27, 2019 at 08:11:44 from 199.38.187.9

7 is my default run. :-)

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

Comments
From Rhett on Sat, Mar 30, 2019 at 17:04:59 from 66.185.237.66

Still building. Looks good.

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 

Comments
From I Just Run on Mon, Apr 01, 2019 at 20:00:34 from 199.38.187.9

Good running!!!

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
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
7.000.000.000.007.00

7 easy

Comments
From Rhett on Sat, Apr 06, 2019 at 15:05:56 from 66.185.237.66

Another solid week! Lucky number 7.

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
7.000.000.000.007.00

7 easy

Comments
From Dan on Wed, Apr 10, 2019 at 08:20:38 from 104.178.66.147

Who needs a .1 right?

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
7.000.000.000.007.00

7 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Comments
From I Just Run on Thu, Apr 18, 2019 at 09:23:58 from 199.38.187.9

I like your new profile picture!

From Yasir on Fri, Apr 19, 2019 at 19:16:03 from 99.20.240.16

Thank you IJR. She always want to race me.

From Jason D on Fri, Apr 19, 2019 at 20:28:13 from 73.144.88.57

I second that! Her forward lean is great. And barefoot?!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Comments
From Rhett on Sat, Apr 20, 2019 at 09:52:15 from 66.185.238.62

You're still building! Well done.

From Yasir on Sat, Apr 20, 2019 at 21:08:11 from 99.20.240.16

Thank you Rhett I cant wait to see how you gonna do.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Comments
From Dan on Sat, Apr 20, 2019 at 17:57:26 from 104.178.66.147

What Marathon you doing?

From Yasir on Sat, Apr 20, 2019 at 21:07:35 from 99.20.240.16

I'm waiting on your advice Dan :-) but still planning on oct or early November with few small races before then. I'm reading your plans to see what you are thinking.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.000.000.009.00

9 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy 

Comments
From Tom K on Thu, May 16, 2019 at 07:00:29 from 47.206.60.114

Way to get the miles, Yasir!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 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

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy

Comments
From Tom K on Wed, May 29, 2019 at 08:54:05 from 47.206.60.114

Go man, go!

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

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

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

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

10 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

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

10 easy

Comments
From I Just Run on Tue, Jun 11, 2019 at 19:09:23 from 199.38.187.9

Dang....I go away for a few day and now you're up to 10 each day! You make me tired! :-)

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

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

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

10 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.001.0010.00

4 (400 x hill repeats) at Meadows hill. 1:45, 1:40, 1:42, 1:40

 

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

2 miles easy

5 miles @ marathon pace at the neighborhood route.

3 cool down.

 

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles long the last 5k @ 8:00 min.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy at Neighborhood route. Felt good after yesterday's run. Feeling extra hungry all day today after the first long run of the year. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy at neighborhood route. felt a little tired in comparison to yesterday. Still extra hungry than usual. 

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy  saving the energy for tomorow's tempo run. 80 degrees out so it was a little hard to finish mile 10. 

Comments
From Tom K on Thu, Jun 27, 2019 at 06:54:57 from 47.206.60.114

Great miles, Yasir!

From Yasir on Fri, Jun 28, 2019 at 06:26:20 from 99.20.240.16

Thanks Tom it only took 5 months to get here lol.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

10 miles total tempo workout at nighborhood route. 84 degrees humid.

4 mile easy

3@ 7:21, 7:08, 6:52

3 miles easy

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy at neighborhood route. 84 deg out. Felt good at mile 8.5 so i picked up the pace close to 7:00 and then backed down to finish the last half mile extra easy. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 long. Felt much better than last weekend long run. It was an even ace all 12 miles 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy miles at a new route I will call it Boost route. My kids joined a sport performance program calle Boost so i ran from home to watch them. 83 deg

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 most of them easy.  I felt good at mile 9 so I did some quater miles pace pick ups  6:30-7:00 pace and finished the last mile extra easy. 75 deg felt much better than last morning.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy but really hot 84 deg. I’m glad the heat forced me to go extra easy to save any speed that I have for tomorrow 800s repeats in the heat. Still starving all day no matters how much I ate. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

4 miles Easy in the rain

3 miles 4X (800 on 400 off recovery) 3:30, 3:14, 3:11, 2:53

3 easy.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

83 deg mp workout 2 miles easy then 6 miles @ mp finishing with 2 miles easy. I need to keep workimg on running on an even pace. 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

12 miles long run. I did not look at the weather or the time. Did not bring a watch or a phone just running with feel. I really enjoyed the run I need to do more of these type or runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy at boost route hot so I kept the pace extra easy untill mile 9 I felt ok so I picked up the pace to 7 min and then packed down at the last half mile.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 miles easy until I got to mile 8.5 I  felt good to run around 7min pace and then down to finish. 90 something degree but not humid.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 easy. Picked up pace at mile 9. Still hot in Missouri 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.001.5010.00

10 miles hill repeats workout.

2 miles worm up to Alandale hill.

6x 400 hill at Alandale hill.1:36, 1:36, 1:35, 1:36, 1:35, 1:32. then easy running around the nighborhood.

Comments
From Tom K on Sat, Jul 13, 2019 at 09:10:01 from 47.201.58.221

Wow! You are back to form! What a great week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.006.000.000.0010.00

1 easy 

6 @mp3 easy. I still need to work on Running an even pace I can’t be running 8:00 miles and 6:30 minuets miles on the same Mo workout. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

 

AM

14 long at Pleasant Hill route. challenging hills at mile 2, 7, 10 and 14 but I kept the pace easy. picked up the pace at mile 11 to the finish. 80 asnd suny. better pacing than yesterday 6 miles @ mp.

PM:

2

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy at Boost route. I could feel sunday's miles this morining.

PM:

2 easy

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy 5 around the nighborehood and 5 to Boost.

PM:

2 easy

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy neighborhood route. 86 hot and humid. Felt slow and tired legs. 

PM:

2 easy. It’s amazing how good these second runs feel no mater how hard the first run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

AM:

tempo run at nighborhood route

6 miles easy

3 miles @ 7:26, 7:15, 7:10

lack of sleep and heat I had a hard time just hiting these numbers I should have put off this workout for another day next week but I'm ok with the result with no sleep adding 86 deg and humid.

1 miles easy

PM:

2 easy after a short knap and a much cooler weather.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy. very hot.

PM:

2 easy.

 

 

 

 

 

 

 

Comments
From Tom K on Sun, Jul 21, 2019 at 03:18:24 from 65.218.129.82

That is a fantastic week! Way to go!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM:

14 Long. free running no watch easy running until mile 12 I tried to pick the pace but nothing like marathon pace.

PM:

2 easy on the treadmil I went to the Gym with my son Amir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

 

 

AM:

10 easy. Felt much better today since I decided to run the  long run easy yesterday and run it without a watch. 

PM:

2 easy one of them with Daisy she is getting older but she never slowed down.

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy. I have a little bounce of my feet today I hope to continue feeling this way for thursday speed workout.

PM:

2 easy at Amir soccer practince I ran part of them a little faster than I wanted I hope it won't make me tired for thursday hard workout.

 

AM

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

 

AM:

10 easy. 4 around the nighborehood and the rest at lake route. did some stride closer to the end of the run.

PM:

2 easy to the park and back.

 

 

 

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

AM:

5 @800 repeats with 400 recovery

3:18, 3:16, 3:17, 3:03, 3:13

PM:

2 easy at kids soccer practice.

 

Comments
From Eugene on Fri, Jul 26, 2019 at 15:56:07 from 73.58.34.45

You've been getting in some solid mileage this summer Yasir!

From Yasir on Sat, Jul 27, 2019 at 09:56:42 from 99.20.240.16

Thank you Eugene I’m trying to build as slowly as possible to avoid any flat tires, but nothing like your kind of mileage.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.007.000.000.0012.00

Am:

1 mike easy 

7 MP

2 easy pacing still not as even as I would like it be I was running some times a minute faster than marathon pace only to drop 30 second slower. The positive thing I felt easy and relaxed at exact pace. Short run tonight if I could manage small Knape 

Pm:

2 easy after a short Knape and alt of food. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.004.000.000.0016.00

AM:

14 long at the nighborhood route. picked the pace in the last 4 miles to marathon pace. Felt ok with the pace but the heat made a littl harder at mile 14.

PM:

2 easy at lake route. Felt really good desbite the AM workout.

Comments
From I Just Run on Mon, Jul 29, 2019 at 10:07:54 from 173.26.70.127

WOW … What a great run! I haven't been on the blog for a while but am impressed to see you running so well!

From Yasir on Tue, Jul 30, 2019 at 11:25:51 from 99.20.240.16

Thanks IJR good to have you back.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

AM:

10 easy 2 at the nihgborhood and 8 at the lake route.

PM:

2 easy nighborhood route.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am:

10 miles extra easy after my Weight  lifting last night I decided to be extra careful 

Pm:

2 something miles at Amir’s soccer practice. I felt extra fresh so I ran close to marathon pace close to the end of this run. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

am:

10 easy at Grandview lake trail. Man I missed running on gravel. The sound of my feet is like a song I could listen to for hours. Brought Beth and the youngest one with me they fished while I did my 10. 

Pm:

2 easy back to the Nighborehood route. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.001.5012.00

AM:

2.5 mile easy

6 X 400 hills repeats with 400 recovery down the hill at Alandale's hill. 

1:47, 1:41, 1:38, 1:38, 1:38, 1:35 

4.5 

PM:

2 easy at the lake route.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.008.000.000.0012.00

AM:

2 easy at nighborehood route.

8 marathon pace form nighborehood to lake winnerbago route to see how it feels with all the hills there. The hills are getting easier this month. much beter pacing this week also and I'm getting use to the heat 83 deg felt ok.

PM:

2 easy at the nighborehood route.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM:

16 long. 9 at the neighborehood rout and 7 to lake winnerbago. I picked up the pace at mile 11 to the finish just a little slower than mp the heat and the hills scared me from pushing harder than that specially after yesterdays mp run on the same hills.

PM:

3 easy around the neighborhood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Am:

10 easy around the neighborhood. Felt really good this morning after yesterday’s long run. I think the evening easy runs are helping my recovery. 

PM:

3 easy around the neighborehood. I need not to eat as much potaos or oat meal before my second run heart burn is no fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Am:

10 easy bey hot but made sure not to look at the temp. Feeling littl fatigue just my legs

. Pm:

3 easy at Amir practice 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

AM:

10 easy 2 miles around the neighborehood and 8 at lake winnerbago. hot and humid. felt sore in my hamstring at he end of this run.

PM:

3 easy from home to z sports to soccer shooting with the kids and beth.felt really good little soreness in hamstring going up hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

AM:

tempo run this morning.

2 easy miles around the neighborehood

4 mlies to lake winnerbago. I wanted to check my fitness with the hills and the heat (84 deg):

mile1 6:54, mile2 6:49, mile3 6:55, mile4 6:45

4 miles easy back home.

Pm:

3 easy at kids soccer practice. I ran them a little faster than I planed. Looking forward to full day of no running. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am

10 easy. I need to rest my legs this weekend so no marathon pace or pickups 

Pm

3 easy We were at the lake so I ran home for 3 miles 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Am:

16 long at the neiborehood route rain and humid  nothing special in this run trying to get my legs a little rest

Pm:

3 easy arond the hood

Comments
From Tom K on Sun, Aug 11, 2019 at 19:11:11 from 47.201.51.229

"nothing special" 16 miler! Awesome!

From Yasir on Mon, Aug 12, 2019 at 14:46:00 from 99.20.240.16

Thanks tom. You right 16 miler is 16 miler. I meant no hard running trying to feel fresh again.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

10 easy very hot heat index 99. My legs felt much better today specially the soreness in my hamstring. Taking it easy on the intensity sat and sunday rellay helped. I need to do that every time I feel txtra fatigue. I'm still debating weather to increase the valume next week or stay where I'm at since I feel just ok today but not well rested. 

PM:

4 easy at Layla soccer practice in ks

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am:

10 easy in the heat. Legs are slowly getting fresh. 

Pm:

4 miles is hard to call them easy I ran close to mp running at swipe rout always turns into a race with all the other runners out there. It’s fun

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am:

10 extra easy I think I ran too fast lad evening hope not to repeat that mistake tonight 

Pm:

4 easy Amir rode his bike to motivate me it’s crazy how quickly it gets dark now 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.003.0014.00

am

2 miles easy 

6x800 with 400 cool down 

3:30, 3:13, 3:09, 3:02, 3:09, 3:07

3.75 easy 

Pm

4 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am:

10 miles easy in Oklahoma City watching Layla’s soccer tournament. Oklahoma City there is an invention called a side walk it really saves lives. I started running at 5:20 am and   I still almost got killed trying to jump from oneside of to street to the other oviously side waks are optional down here. I might have to run my 18 Miller tomorrow on the hotel's TM. 

Pm

4 easy on the hotel Fansy TM it took me 10 minuets to get it going 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.001.000.0022.00

AM:

18 miles long run. Still in Oklahoma city and since there are no side walks here the gun one off at 3:07 AM for this run. I wanted to see if any thing left in the tank so I pushed the pace at mile 16.5 to the finish I was able to get 6:50 pace for mile 18. Hot 81 deg windy.

pm

4 easy miles. I should call this run late morning It was around 11 around the hotel before getting on the highway back home from Oklahoma. Felt really good no soreness or fatigue from this morining long run.

Comments
From Tom K on Tue, Aug 20, 2019 at 06:45:40 from 47.206.60.114

Dude, this is great!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

Back in kansas city easy 10 miles this morining. Really hot today we have a heat advisory for a heat index of 108. I ran very easy and relaxed to recover from sunday heavy day.

PM:

4 miles again extra easy as it still hot and very humid here. I ran into my garage vacuum with my left small towe this afternoon. I could feel it during this run I hope its not going to stay around.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

still keeping the effort very easy. I wore my old running shoe this moring and to surprise I did not feel my left woe as bad as I did last night. 10 easy miles around the hood still humid but much cooler 79 deg by 7:30 am

PM:

My best run of the year so far as I was dragging to do this second run Amir offered to pace me on his bike for 4 easy miles around the nighborehood. We talked the whole way about school video games future trips and random stuff. I did not feel any of these 4 miles it went by so fast. I had my debit card hidden in my running shorts so I decided to buy him a treat from the gas station. I need to have more of these runs

Comments
From Eugene on Wed, Aug 21, 2019 at 19:22:57 from 174.223.140.184

glad to hear your PM run was so good. good job so far this week!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

10 easy around the neighborehood. first 5 miles felt slow and boring so I came home had some water and stretched. These last 5 felt much beter but I forced my self to keep it easy for tomorrow hills repeats.

PM:

4 easy around the neighborhood legs felt better than yesterday 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.001.5014.00

AM:

3.5 miles worm up around the hood and then to the hill.

6X 400 hills repeats at the not forgiving Allandale hill lol its a quater mile long with a littl flat at the begining but a huge gain in the middle. Some improvement from 3 weeks ago my fastest hill pace 3 weeks ago is my slowest today

1:35, 1:33, 1:33, 1:35, 1:32, 1:31

PM:

4 easy. I should stop getting surprised about the fact the second run is always esier after a tough morning workout. noooo running tomorow.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.000.000.0014.00

AM:

1 mile easy and then 9 at marathon pace or I should say about 30 second faster. The wind was behind my back the whole way so I kind of felt good so we let it go. not a very disipline move but it was fun to feel fast. I averaged 7:00 min per mile. I hope to not suffer during the long run tomorrow. Some improvement on pacing but still need work I caught myselfe doing 5:44 pace.Not good This would kill me during a marathon. I ran this workout at highway 150 route. I saw a bob ca t during my first mile so I stoped and called my wife Beth I coulding wait lol. Beth and kids picked me up by highway 71 to go Amir soccer game. He played awesome.

PM:

4 extra easy we took the dogs with us the first 1.5 miles the weather is fantastic

 

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

am

14 long at 150 highway route had to sto for Layla game 

4 easy at Amir game

Pm

4 easy after dinner long day of soccer games

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am

10 easy in the rain but kool really feeling this weekend workouts 

Pm

4 extra easy feeling better than this morning bu still fatigue from the weekend 

Comments
From Tom K on Tue, Aug 27, 2019 at 05:04:01 from 47.201.61.24

1603 on the year! Crushing it, dude!

From Yasir on Tue, Aug 27, 2019 at 15:32:35 from 99.20.240.16

I don’t know about crushing it but thank you Tom

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

am

10 easy coming back to life but still feel some soreness here and there

Pm

4 easy at Amir’s practice feeling better 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

10 easy around the neighborehood still slowly feeling more refreshed but not enough for tomrrow's tempo run.

PM:

4 extra easy with walk breaks I just wanna make sure not to mess up tomorrow tempo I just dont feel 100. I need to sleep and eat more for sure.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.004.000.0014.00

AM:

tempo run

2 miles @ easy worm up

1 miles @ 8:34 easing into tempo pace

4 miles @ 6:54, 6:57, 6:51, 6:52. total 27:34.

3 @ easy

I was dreading this tempo but it turned out ok. My body was so tight and not wanting to run during worm up I almost called it a quit but after mile 3 8 min mile felt extra easy so I went for it.

PM:

4 faster than easy because I just couldnt run slow around 8:00 min to 7:30 pace.

Comments
From Eugene on Fri, Aug 30, 2019 at 04:57:59 from 174.223.134.97

i understand what you mean on the PM run. i have a tough time with tempo mentality but i notice it usually gives my easy pace a boost.

From Tom K on Fri, Aug 30, 2019 at 06:54:57 from 47.206.60.114

Dude, seriously. Race something. Your race reports says you haven't raced since 2016. It's time. You are so ready to PR!

From Eugene on Fri, Aug 30, 2019 at 08:38:20 from 174.223.128.136

absolutely nothing wrong with not racing since 2016... i hear it adds character :-)

From Yasir on Fri, Aug 30, 2019 at 17:46:18 from 99.20.240.16

Eugene its crazy how after running hard in the am you think you should be slow and tired in the pm but the opposite is always true. Thanks about the character comment lol what brings to racing:

Tom you are right I need to get my behind out there racing again if ever want to get to 50 state. I did not realize it until you just mention it it over 3 years. MY issue is I like the slow and long build up and I loose my mind during taper.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM:

10 around the hood. Felt good having friday off.

PM:

4 easy at Amir soccer tournment. They are doing ok but not great.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.005.000.000.0026.00

AM:

6 easy around the hood. no time for long run Amir game starts at 10 am.

PM:

20 long between Amir soccer games. we had 3 hours and 45 minuts between games so Beth drove everyone to luch and widndow shoping to kill time. Thanks to them they brought me water at mile 12. I really needed it the temp went up to 79 deg and suny.

mile 1 to mile 11:

I bounced the pace between 8:15 and 9:25. I was focused on not getting too excited and speed up early eventhough I was paced by speedy younger runer I stayed calm and kept the pace extra easy on the first 11 miles.

mile 12 to mile 16 I kept the pace between 7:00 and 7: 35 average about marathon pace. 

mile 17 to mile 20.17 extra extra easy I even walked and stretched few times. I was nerveous to pull or injure somthing because I never do a small run before a 20 miler with mp in the middle like i did today. Sore right knee (icing it as I'm posting this)  I think its all in my head. I cant wait to see how I feel in the morning during my easy run.

 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Am:

10 easy. I feel much better this morning than last monday. I finally cought up with my sleeping yesterday that could be a big factor. I also tood a knop in the middle of the day today. My body is telling to we need more food and sleep.

PM:

6 easy around the hood felt I could runer faster than easy but I held back. My right knee is still just sore nothing I should worry about but i'm being extra carefull.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Am

10 easy feeling like myself again 

Pm:

6 easy around the neighborhood 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am:

10 easy around the neighborhood again felt like I might be able to run fast on Tomorrow 

Pm

Again 6 easy really late like last night around the neighborhood 

Comments
From Eugene on Thu, Sep 05, 2019 at 08:48:11 from 174.223.129.96

solid mileage per usual Yasir. here’s to hoping as it sets in crazy fitness follows!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.003.500.0016.00

am

800 repeats

Pm

6 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.006.000.000.0016.00

Am

2 miles easy 

 6 miles @6:50 average. This was planned to at marathon pace but knowing how great my pacing is I ended up running a 6 miles tempo

2 easy 

Pm

6 easy but I didn’t feel easy I pushed too hard this morning 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Am

No time for long Running too many soccer games. 6 easy around the neighborhood before the games madness. 

Pm

4 miles between the kids soccer and 6 very late around the neighborhood 

Comments
From Eugene on Mon, Sep 09, 2019 at 21:22:34 from 174.223.130.192

nice job last week Yasir!

good to see the blog is deep enough again that a 106 mile week is only good for third on the weekly mileage board. effort motivates effort

From Eugene on Wed, Sep 11, 2019 at 08:33:37 from 174.223.136.204

*only good for fourth!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am

Around the hood 10 easy 

Pm

6 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.000.000.000.0026.00

am

6 extra early since I’m planning to do a long run  later

Pm

20 miles long. No shanagens just easy long boring in the heat Running 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am

4 easy I made this run short to get more rest from the long run yesterday 

Pm

12 easy felt really good 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.001.7516.50

am

4 easy 

7x400 hill repeats with 400 recovery down hill at the famous Alandale hill. hot humid and rainy that might explain the numbers or maybe the miles from last week are getting to me

1:43, 1:35, 1:32, 1:34, 1:36, 1:36, 1:37

1 mile easy back to the house  

Pm

8 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.1016.000.000.0018.10

AM:

1.1 mile worm up easy pace

6 miles faster than marathon pace 7:08. the plan was to run 10 miles at marathon pace or faster but dinner from last night made me call it of at 6 miles. (Pinto beans had mad my no list food before fast running today)

pm:

I gave it another try for 10 miles maratho pace or faster amazingly I ran them exactly at 7:08 pace just like this morining with a 1.1 mile worm up with some strides. Crazy body. felt good all the way to mile 8.5 where I hade to dig a little more to maintaine pace. I ran all of them around the hood.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

am

20 miles easy long hot. I really felt the Saturday’s miles came to a complete stop at mile 15. Long water brake some grapes and oranges gave me a new life to finish 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

am

My body has spoken no running this morning 

Pm

10 extra easy. Felt ok after few miles. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

am

Faster than easy pace  10 miles at kids practic 7:15-8:45 great weather but allergies are driving me crazy 

Pm

6 easy nice to finally recover from the weekend 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

am

10 easy after taking yesterday off. Allergies were so bad it hurts to sneeze today less sneezing and no fever. I will se how I feel for a pm run

Pm

10 faster than easy I ran at kids practice it’s a fast route full of fast runners. The sneezing and itchy nose is getting less and less. I’m gonna try to keep this volume for 3 more weeks and then scale back and see what kind of fitness I get without falling into pieces 

Comments
From I Just Run on Sun, Sep 22, 2019 at 17:58:52 from 199.38.187.252

Dude...How did you get up to so many miles so quickly? WOW...!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM

7 extra easy my alergies/cold is not getting muuch better I will take of this pm.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

AM

17 long no frunny business just easy running with alot of water I'm worried this cold bring some fever with it.

PM

5 easy. felt good running but still coughing and my bosy a little achy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

full day off. I feel a lttl achy and suspecting a fever coming so today had turned into netflix food sleep and one Amir's soccer game to watch. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM

10 easy I felt like millon dollars this morning after sunday full day of nothing.

pm

10 easy few miles Amir decided to pace on his bike which is always fun. He is full of stories and new ideas which all involved me having to do something. those miles were faster than easy trying to keep up with him down the hills.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

AM

10 easy this morning. caught my self speeding few times which a good sign but I'm trying to focus on running these few early days in the week really easy and relaxed.

pm

10 easy I ran 7 at Amir's soccer practice and 3 around the neighborhood. increasing the colories really helping with more energy for these pm runs.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.000.0011.10

AM;

10 easy very late morining just wasn't feeling it today. did few some strides at the end trying to wake my self up I dont think it helped

pm

1.1 mile around the house when I had to listen to the body. It said no running this evening go home and get some food and sleep.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.003.000.0017.00

AM:

10 easy this morning feeling nice and fresh taking last evening off.

Pm

7 miles with 6 800 repeats

3:22 3:15 3:24 3:20 3:19 3:29

Intentionally did not want to run my fastest due to the new high mileage Level im experimenting with. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

am

8 easy cut short by the rain 

Pm

10 easy great weather but not feeling it

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

am

6 easy still raining so this is the best I could do and no I’m not running on a treadmill 

Pm

9 no rain but too humid hard to stay dry still 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.004.000.000.007.00

am

Rest

Pm

I thought about taking it off but I felt good and the weather is perfect so 2 miles easy 4 miles mp and 1 cool down 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.000.000.0013.00

am

Rest

Pm

2 worm up 10 mp 1 cool down 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00

AM;

off  planing on running long

pm:

21 miles long. nothing exciting just easy running around the hood.

Comments
From Tom K on Wed, Oct 02, 2019 at 07:54:44 from 47.206.60.114

Nothing like a 21 mile Tuesday! You are a wild man!

From Eugene on Thu, Oct 03, 2019 at 06:08:23 from 104.189.16.160

Do you do any nutrition or hydration during these long runs? 21 is about as far as I can go before it gets ugly.

From Yasir on Fri, Oct 04, 2019 at 09:36:42 from 99.20.240.16

Tom the kids soccer games and tournaments make a long run impossible

Eugene I don’t even drink water during cool weather I know I need to practice hydration on the run

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.004.800.0010.80

am

4 easy playing around with kids and dogs before school 

Pm

6.80 including 9x.20 hill repeats easy down hill 

Comments
From I Just Run on Fri, Oct 04, 2019 at 18:59:27 from 199.38.187.252

I'm coming to get you!

From Yasir on Sun, Oct 06, 2019 at 19:39:28 from 99.20.240.16

you know where to find me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

am

3 easy 

Pm

8 close to marathon pace

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.504.000.000.0014.50

am

10 miles 4 faster than marathon pace  7:00 a mile 

pm

4 easy felt drained.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

am

No running I chose sleeping instead 

Pm

13 long from home to boost 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.002.000.000.008.00

am

No running 

Pm

8 miles 6 at 8:00 and last 2 at 7:00 all at Amir soccer practice 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am

Eating and sleeping 

Pm

6 easy 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am:

more eating and sleeping

pm:

6 easy

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.000.000.007.50

AM:

no running

pm

7.5 easy or a little slower than marathon pace all around the hood

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

am

No running 

Pm

6 @8:00 some pick ups around 7:00

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

am

No running 

Pm

4.5 around 7-8 min mile

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy around the hood.

Race: kansas city Marathon (26.2 Miles) 03:29:49, Place overall: 96, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0026.200.000.0026.20

Grea race I got what I asked for Hills pain and the state of Missouri. The weather wasn't the best 53 deg rain and 14mph wind. I learned from this race that while its not a bad idea to use the pace group I must make sure to check early on what they are doing. My pacer ran the first 5k in 25 minuts while we were shooting for 22.30 then he started running a 6:55-7:15 pace through steep down town hills. I know I should just fight the hills and the wind and get under 3:30 some how on my own. After leaving the pace group I felt the benifit of the high mileage. I was able to keep an even pace through all the hills and wind to the finish line. Heart rate stayed between 150-160 for 7:15-7:45 pace and I didn't want to push any harder since I was to far behind for a greate time.

 

Comments
From Tom K on Wed, Oct 23, 2019 at 08:08:12 from 47.206.60.114

Wow! Strong racing, Yasir! Congratulations! And smart making the mid-race adjustment! You asked for hills and pain?

From Jason D on Wed, Oct 23, 2019 at 19:06:35 from 73.144.88.57

Nice work, Yasir! I never found running in a pace group all that helpful as they usually start too fast. It helps to find different groups of people to run with throughout the race. You made the right call.

That's another state added too!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

pm

6 easy around boost. Littl soreness in both hamstring. 8:30-9:30 pace. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

3 easy. I was going for more but I brought my phone with me and my daughter wanted to talk on the phone at mile 3 do I took that as a sign to stop. I feel good nothing to mention but I will take it easy for the next 3 weeks and then go up to the same volume again and no speed workouts. 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

pm

4.20 easy around the hood. Had a hard time keeping the heat rate low but I understand after last weekend hilly run 

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

4 easy around the hood. Very felt easy and no soreness 

Comments
From I Just Run on Tue, Oct 29, 2019 at 14:07:35 from 199.38.187.252

Looks like you are recovering well...!

From I Just Run on Fri, Nov 08, 2019 at 20:59:13 from 199.38.187.252

Where'd you go Yesir?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 easy 

Comments
From I Just Run on Wed, Nov 13, 2019 at 21:01:35 from 199.38.187.252

How's it going Yasir?

From Eugene on Mon, Nov 25, 2019 at 14:03:40 from 174.223.2.7

hope all’s well Yasir.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2073.15137.2030.8010.252251.40
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