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2016-01-10 Running - Aerobic	9 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

portland vacation

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2016-01-10 Running - Aerobic Cherry Creek Trail	8 miles 00:00:00	Height: 5'07

Easy run from home.

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2016-01-10 Running - Aerobic Highway 31 - Riha - Cornish Rd 10:00am Weather: Sunny, 3, WC: -2, W Wind 5-10 mph	10.75 miles 01:28:00 (8:11 min/mile)	Shoe: Brooks Transcend 2 Black 0 miles on shoe Height: 5'11

Great morning with Shannon and Mo running the highway...wind was brutal cold on Cornish Road...

Didn't realize how hilly it was and just wore down...wasn't a happy camper after this run, but I completed it and will power on...

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2016-01-10 Running - Aerobic Treadmill	10.2 miles 01:30:00 (8:49 min/mile)	Shoe: Guide 8 B 0 miles on shoe Height: 5' 9'

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2016-01-10 Running -	12 miles 00:00:00	Shoe: NB 890 Gray A 0 miles on shoe

Good recovery miles. Sore all over, but it's a good sore.

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2016-01-10 Rest -	00:00:00	Height: 6' 1

-

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2016-01-10 Cardio circuit - Intervals 8:45am	00:30:00

sworkit 30 minutes full intensity cardio. that was tough.

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2016-01-10 Running - Long Keystone Trail 3:30pm Weather: 10, sunny, WC 0	10 miles 01:23:00 (8:18 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Didn't want to go outside but my calves were trashed from yesterday's treadmill run. Hands were cold for about 3 miles and the Usual Suspects were very tight. Picked up the pace coming back and with 2 miles to go caught another runner. I think it was a she but couldn't tell with all the layers. Anyway she was running about 30 seconds a mile slower than me but when I got within 10 yards she takes off. I kept back a respectable distance and of course she starts slowly backing down. I have no patience for "lead foot runners" so I surged even though I didn't feel like it. Ended up running the last 2 miles well under 16 minutes and I didn't break anything.

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2016-01-10 Running - Just Running Zorinsky 11:45am Weather: 7°	7.4 miles 01:00:46 (8:12 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 162 Avg HR: 148

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2016-01-10 Running - Long Treadmill 2:15pm	11 miles 01:33:56 (8:32 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

easy long on 24 hr treadmill.

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2016-01-10 soccer -	01:00:00

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2016-01-10 Running - Aerobic David City 7:30pm Weather: lo teens, calm	5 miles 00:46:15 (9:15 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

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2016-01-10 Biking - Basement Spin Bike 5:45pm Weather: Box Fan	02:00:01 0 mph	Height: 5'10 Max HR: 143 Avg HR: 130

Steady state bike. Watched some football, Golden Globes, Galavant, and Simpsons. Felt good to get some exercise in after a weekend of Christmas partying with family in Lincoln. Did get back to town in time for my oldest to play in a bball tournament game. Her 3rd grade team ended up in 2nd place against 4th graders. She had a nice basket and played tough defense. It's fun watching girls that barely had any idea how to dribble a couple months ago pick up the game.

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2016-01-10 Biking - Exercise Bike 6:00pm	10 miles 00:30:30 19.67 mph	Height: 6 ft

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2016-01-10 Running - Long Kearney Hike and Bike Trail 1:45pm Weather: 20-30 s. wind	30 miles 03:50:20 (7:40 min/mile)	Height: 6 ft

Same course as Sat. 10-15 degrees warmer.

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2016-01-10 Running - Aerobic 7:30am Weather: -2* F calm	6.2 miles 00:50:00 (8:03 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Took the Sunday morning group (RJ, Bob & Nel) to Olde Towne because the BVFD was having a pancake breakfast. Damn cold but just ran easy through Olde Towne and College Hts. Good run...good conversation.

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2016-01-10 Running - Aerobic Modified Elevator 5:00pm Weather: 32 degrees saw 9 clear	2.5 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Decided to wait until we got home to go out. Good decision temp wise, not so good otherwise. Oh well. Got everywhere we needed to this weekend, including a couple places it turns out we didn't need to. Met the Dudes for lunch at the Cafe on the Corner on our way home. Another busy week ahead, hopefully the weather stays decent.

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2016-01-10 Biking - XC Weather: 23 sunny windy	14.1 miles 01:18:12 10.82 mph	Shoe: Bridgestone MB - 4 0 miles on shoe Height: 5'9

Gravel roads were much improved over last weekend! Still some packed ice and snow where it's always in shadows. Legs were a bit soggy at the start, but came around as the ride went on.

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2016-01-10 Walking - XC Tramping about Weather: crunchy below frosty up top	1.5 miles 00:00:00	Height: 67.5

Finally broke free for a walk in the open spaces, like walking on Styrofoam. Spent all morning finalizing our USATF Nebraska Association Long Distance Running (LDR) Chair responsibilities and requirements document and then an afternoon phone conference with El Jefe, the Badwater BadAss, Moxie, and a couple others mapping out 2016 Nebraska Run Guru Elite.

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2016-01-10 Running - Aerobic Treadmill 2:15pm	4 miles 00:34:06 (8:31 min/mile)	Shoe: Brooks Pure Flow 3 Red 0 miles on shoe

Back at it
Easy run while the family was napping

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2016-01-10 Goose - Rest	00:00:00

Goose; b/c I'm worth it.

Golden Globes are tonight. I'm genuinely torn between The Revenant and Mad Max: Fury Road... and I haven't seen The Revenant yet! Word of mouth is that positive on it.

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2016-01-10 Biking - Indoor Trainer	02:30:00 0 mph	Height: 5'10 Avg HR: 134

Easy spinning. Did weights and PT routine before.

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2016-01-10 Running -	3 miles 00:00:00	Height: 5' 4

Felt like the abominable snow man, I had so many layers on. Burr it's cold out!

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2016-01-10 Swimming - Aerobic 9:00am	00:25:00

1200m ish with Meleia. She claims she hasn't swam in awhile, she kicked my butt.

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2016-01-10 Running - Aerobic treadmill 9:30am	6 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

Treadmill run again today!

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2016-01-10 Running - 9:45am	4.78 miles 00:00:00	Shoe: Asics Gel Noosa Tri 10 0 miles on shoe Weight: 196

Struggling on the treadmill, again. Needs to warm up.

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2016-01-10 Running - Long treadmill	22 miles 03:04:21 (8:22 min/mile)

Well, it had to get done. And I am not as tough as you all who have battled these Hoth-like conditions outside for running. I considered doing a half 'mill/half outside run this afternoon (when temps are supposed to 'peak' about 14 degrees), but in the end, I just wanted to get it done.

A few things I learned this morning:
1. The courage and bravery of Omaha firemen and policemen are again to be commended.
2. Sean Penn is an even more disgusting person than imagined.
3. The one person who may be more polarizing than Trump or Hillary is Barry Manilow. Legions of fans, legions of haters, few in-betweeners.

Song of the day: "Two By Two" by Nils Lofgren. Off his classic 1975 debut solo album and featuring a mesmerizing Spanish-style acoustic solo. Played on the Martin D-18 that Neil Young gave to Nils 5 years earlier for playing on his "After the Gold Rush" album. I picked "Two By Two" also because I'm seeing Nils live 'TWICE' this year!!

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2016-01-10 Running - Aerobic LTF treadmill 8:00am	3 miles 00:00:00	Shoe: Brooks Glycerin13 Pink 0 miles on shoe

With Meleia and Jenny. 20 minutes on the stairs after. Hot in the gym!

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2016-01-10 Running - Long	14 miles 00:00:00	Shoe: Hoka Cliftons 0 miles on shoe

I would call the pace deliberate. Cold and dark. Interesting that the same time run will go for 2 more miles in a few months.

Andrew, Mitch, Ryan S in for various parts.

Core work

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2016-01-10 Running - Aerobic The Sole Mill 8:00am	3.5 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

As bad as I wanted to go outside I decided to play it smart and baby the right foot for another day even though it did feel better.

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2016-01-10 Running - Aerobic Westside Hillz 7:45am	10.1 miles 01:17:42 (7:41 min/mile)	Shoe: Brooks PureFlow blue 0 miles on shoe

Wow. It was cold. Ran the Mollak10 solo. Hot coffee was quite welcome when I was done. A guy going to church called me, "hardy" on my way by.