My journey to 50 in 50 states

Week starting Oct 09, 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
64.50	8.00	10.00	2.50	85.00

Gravity III Miles: 24.00

Sun, Oct 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	8.00	0.00	0.00	21.00

AM:

no running this morning planing to do the long run later today to rest my body from sataurday workouts.

21 long run

first 12 miles easy all at the hilly Lake route. 8 miles in 1:01:00 7:30 per mile I think. Last mile extra easy to cool down.

Comments(1)

Mon, Oct 10, 2016

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

AM:

12 Easy miles at the lake route

PM:

4 extra easy around the nighborehood

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Tue, Oct 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	2.50	12.00

AM:

12 miles. I started with 1 mile easy to the hill at the lake rout. Its a .15 mile long X 8 times cooling on the down hill = 2.5 miles then 8.5 easy from the lake finishing tha last mile in the nighborehood for a totoal of 12 miles.

today's hill

Comments(2)

Wed, Oct 12, 2016

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

AM:

8 easy miles nice weather a little wind but 56 wth wind shield 46

PM:

4 easy with Beth and Amir on his bike

Gravity III Miles: 20.00

Comments(1)

Thu, Oct 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	6.00	0.00	12.00

AM:

Tempo run this morning

1 mile easy, 6 miles @ 7:00, 1 miles cool down

PM:

4 miles easy

Gravity III Miles: 4.00

Comments(2)

Sat, Oct 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	4.00	0.00	12.00

AM:

no running I slept after a late night at work came in the morining and went to bed

12 miles workout 4 easy 4 @ 7:06 a mile for 29:24 minuts and then 4 esy cooling down. I have been good for some time now so tonight we gonna let loose and have some fun after this woekout. I hope I survive tomorrow long run :)

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
64.50	8.00	10.00	2.50	85.00

Gravity III Miles: 24.00

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