My journey to 50 in 50 states

Week starting Aug 14, 2016

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
66.50	2.00	4.50	0.00	73.00

Sun, Aug 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	1.00	0.00	13.00

easy 12 1 at 7:00 it was mile 10.I dont know why I ran that fast.

Comments(1)

Mon, Aug 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

AM:

4 fun and easy miles with my son on his bike trying to entertaine him until school start.

PM:

10 easy miles for my first real double for this tarining cycle

Comments(2)

Tue, Aug 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	1.50	0.00	14.00

AM:

another 4 easy miles with my son on his bike. we had a better pace this time he is not intimidated by the hills anymore now I have to keep up with him going down the hills. Its a lot of fun he wants to keep the same routine after school starts. We will see.

PM:

4 easy miles to worm up. 6 X 400 hills with 400 cool down in between 1:37, 1:32, 1:30, 1:31, 1:29, 1:17. last I ran 3 miles to cool down for a total of 10 miles. I intentionally did not push the pace up the hill to avoid injury I need to get a littl more fit drop those numbers down.

Comments(6)

Wed, Aug 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	2.00	0.00	0.00	14.00

AM:

4 easy miles nice 73 deg legs felt good after last night's Hills repeats

PM:

10 miles

0-4 mile easy with my son on his bike

5,6 at marathon pace

7-10 easy

Comments(4)

Thu, Aug 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	2.00	0.00	14.00

AM:

4 easy miles 82 feels like 89 humidity is 69

PM:

I tried to make a tempo run out of these miles

0-4 easy 5 and 6 @ 7:10 pace the last 4 miles very easy to cool down no running tomorrow.

Comments(3)

Sat, Aug 20, 2016

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

AM:

4 easy miles before my Layla's soccer game.

PM:

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
66.50	2.00	4.50	0.00	73.00

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