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2016-01-19 Running -	8 miles 00:00:00	Shoe: NB 890 Green A 0 miles on shoe

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2016-01-19 Running - Aerobic Cherry Creek Trail	6 miles 00:00:00	Height: 5'07

Turned around early because all the ice.

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2016-01-19 Running - Hills Treadmill	6 miles 00:57:00 (9:30 min/mile)	Shoe: SauconyGreyKinv. race 0 miles on shoe Height: 5' 9

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2016-01-19 Running - Aerobic 5:00pm Weather: 20* snow packed roads	1.7 miles 00:14:30 (8:31 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

Feeling generally crappy again. Did Chris Lake loop and called it a day.

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2016-01-19 weights -	00:30:00

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2016-01-19 Running - Aerobic LTF Treadmill	2 miles 00:00:00	Shoe: Brooks Ghost 8 0 miles on shoe Height: 6' 1"

Easy warm up on the treadmill followed with some rowing, cycling, weights and core.

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2016-01-19 Running - Aerobic	7.25 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

treadmill easy run

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2016-01-19 Running - Aerobic Council Bluffs loop 11:00am	7 miles 00:00:00	Shoe: Rav 6 2015-11 Blue 0 miles on shoe

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2016-01-19 Running - Aerobic Treadmill 11:30am	5.4 miles 00:45:00 (8:19 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

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2016-01-19 Running - Aerobic David City 8:30pm Weather: lo 20s, calm	7 miles 01:04:30 (9:12 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10 Max HR: 156 Avg HR: 146

I realize it's not an easy job to clear the streets, but this town sucks at it.

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2016-01-19 Biking - spinning	15 miles 00:53:40 16.77 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Spinervals - "Autumn Ride" - Used a different trainer. Effort required somewhere between the last 2 weeks. Hip was a little tight so didn't go too crazy. Still a good workout!

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2016-01-19 Running - Just Running Zorinsky 6:00pm Weather: 20°	4.4 miles 00:41:02 (9:19 min/mile)	Shoe: Brooks Dyad 8 0 miles on shoe Height: 6' 4 Max HR: 164 Avg HR: 148

Shortest run lately, and definitely the slowest, but certainly not the easiest! Could've used some snow shoes. Shockingly I was the only one out there.

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2016-01-19 Running - Tempo 4:00pm	8 miles 00:00:00

On Rock Island. Attempted tempo. Did not work out for a whole bunch of reasons (snow pack, cold, beat up from weekend, early in training cycle). Ended up doing tempo intervals.

3 x 1 mi at tempo pace (for me goal is 5:45) with 1:00 jog recovery.

5:52
5:43
5:50

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2016-01-19 Running - Aerobic treadmill 4:30pm	3.50 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

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2016-01-19 Running - Aerobic The Sole Mill 4:00pm Weather: Hot	3 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Just a quick 3 miles on the Mill after clearing snow. Snow blower got a good workout too! Guy across the street 1 up'd me with a four wheel with a blade on it. Hmmm

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2016-01-19 Running - Treadmill Blue Moon 2:30pm	4.04 miles 00:35:00 (8:39 min/mile)	Shoe: Saucony Guide 7 [20150820] 0 miles on shoe

Blue Moon [20160119]: Incline Intervals

Too damn slushy to run outside, nearly fell 4x just on the way into the gym (no joke); so, incline intervals on the mill it was.

5:00 up/down, 5 x (3:00 @ 5% @ 7.0, 2:00 @ 2% @ 7.5) in the between.

"Fun"

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2016-01-19 Running - Intervals Aksarben 1:30pm	6.24 miles 00:43:59 (7:02 min/mile)	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

1up/ 1 down
1200m x 4 with 400 AR
4:29, 4:44, 4:39, 4:36
Really struggled in the snow. No push. Oh well, got it done.

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2016-01-19 Running - Aerobic LTF treadmill 5:00am	3 miles 00:00:00	Shoe: Brooks Glycerin13 Pink 0 miles on shoe

Before and after barbell.

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2016-01-19 Running - Intervals Treadmill 11:45am	5.5 miles 00:45:00 (8:10 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

Weather sucks. Indoor speed/tempo workout. 6 x 3 min on/2 min off. All at 9.3. 10 min up, 5 min down.

A little under the weather today, literally and figuratively. Glad to be able to simply finish today.

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2016-01-19 Running - Aerobic Pedestrian Bridge 11:15am	7 miles 01:03:00 (9:00 min/mile)	Height: 5'10

Slow going on the mean streets of CB

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2016-01-19 Swimming - Aquatic Center Pool 11:15am Weather: wet	1.7 miles 00:55:00 (32:21 min/mile)	Height: 5'10

Fairly easy 3000 yards. Normal w/u - 300 f, 200 k, 300 p, 200 k. 500 f, 100 k, 300 p, 100 k, 600 f, 100 k, 300 p.

Snow removal later.

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2016-01-19 Running - Intervals Treadmill	7 miles 00:58:03 (8:17 min/mile)	Shoe: Guide 8 B 0 miles on shoe Height: 5' 9'

trying to ease back into some workouts

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2016-01-19 Running -	7.5 miles 00:00:00	Shoe: Nimbus 17 0 miles on shoe Height: 5'7

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2016-01-19 Running - Hills 10:45am Weather: Snowing, 18°	5.20 miles 00:48:47 (9:22 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Struggled to find anywhere downtown here that was semi-cleared. Running into the windsnow proved to be more than I was up for today. Ended up doing a couple miles of hill repeats under the interstate overpass, then called it a day.

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2016-01-19 Goose -	00:00:00

Just couldn't drag myself out of bed this morning. Works been something else.

Last of three public forums tonight for input on a potential bond issue. Not sure what I would put the odds at right now. The supporters don't really say a lot if they even come, it's mostly folks against it for a wide variety of reasons. Got attacked by a so-called friend Saturday night at a bar birthday party about the issue. Had to walk away - he explained it wasn't his responsibility as a tax payer to attend meetings put on by the board to obtain factual information, he got his "facts" by talking to others around town so he knew the "real truth". Can't support his facts because others would "get in trouble". Interesting approach. I simply left in my black helicopter.

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2016-01-19 Walking - Aerobic Bar None Loop Weather: lost tracks	1 miles 00:00:00	Height: 67.5

Its a wonderland loop. I've been a writer my whole life. Started a five year journal on January 3, 1977. Glad entry on Monday, February 4th, 1980...
"Went to the Eagles concert at the Summit. Took Sue Armstrong. Road with Vel & Peggy and Mark & Susan. Forgot my tickets. Excellent concert anyway. Got loaded and had a fantastic time."
About half way from Pasadena to the Summit in Houston, with a van full of friends and a girl I was hoping to impress, I made the declaration that I'd left my 2 tickets on my counter. We turned around, a trip I'll never forget. Missed first half of opening act Shake Russell and never a second date.

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2016-01-19 Running - Aerobic treadmill 4:45am	8 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

Didn't think I'd be up for a run this morning - that long swim yesterday wiped me out. But, it wasn't too bad. Nice and easy. A couple before taking Gracie to swimming, and the rest after. Now, I'm just hoping the swim meet at Bellevue East tonight gets cancelled.
Westside has parents meet with homeroom teachers to finalize the kids' schedules for next year. Today will be my last meeting for Danny. Senior year, right around the corner. Man, I'm gonna miss that kid when he goes to college!

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2016-01-19 Running - Intervals Zorinsky East 5:15am Weather: 18, snow	6.5 miles 00:53:00 (8:09 min/mile)	Shoe: Zoom Fly 0 miles on shoe

So awesome to be on the trail in the snowfall. Amazingly bright and pretty, and the temp was comfortable. Snow added some traction. For some reason I decided the only thing that would disrupt the peace of the morning was an attack from a mountain lion. I then became unreasonably fearful of an attack from a mountain lion. That's not a thing, right?

Anyway, did sort of a fartlek, pushed on hills and on the dam, and wherever I felt like it. It was fun.

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2016-01-19 Stairs - Tempo Madonna--StairMaster/StepMill 5:15am Weather: 18. Snowy.	01:00:00	Height: 5'3

Started the morning with 45 min of body sculpting with weights and such--with Matt. Then, hopped on the StairMaster/StepMill (debatable title) for 60 min. Man. This was a workout. Didn't think I could finish at the speed I started, but I did. Also an effective tricep workout. Legs are shaking now, 4 hours later.

465 floors. Soppin wet.

Happy Snowy Tuesday.

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2016-01-19 Running - Hills	10 miles 01:20:39 (8:03 min/mile)	Shoe: Brooks Defyance 8 Jan 0 miles on shoe Height: 6'2

Sumner & L St hills with strides with Carolyn and Jason. Much better out there than yesterday morning.

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2016-01-19 Running - Aerobic 5:00am Weather: 16º and snowy	4.5 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

It was beautiful out this morning. I always love to run when it is snowing. I can't say it was as fun driving though. Didn't get as many miles in this morning as I wanted, but glad I got out there.

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2016-01-19 Running - Aerobic Zorinsky 4:30am	12.5 miles 01:40:05 (8:00 min/mile)	Shoe: Asics Nimbus 17.6 0 miles on shoe Height: 5'8

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2016-01-19 Running - Aerobic School Loop 5:00am Weather: 23 degrees wc 13 se 8 cloudy light snow	4.1 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

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2016-01-19 Running - progressive treadmill	8 miles 01:00:41 (7:35 min/mile)

Progression run from easy effort to 10K pace.

Great interview with Ryan Hall on runnersworld.com if you haven't seen it already. Total class act, especially with his being dealt an incredibly tough hand in the last few years.

Rest in peace, Glenn Frey. Although he will be best remembered as singer/songwriter and co-founder of the Eagles with Don Henley, he was also a sensitive and tasteful musician. It was Glenn's aching piano that was the backdrop of "Desperado". And in a band with stunning guitarists over the years (Don "Fingers" Felder, Joe Walsh, Bernie Leadon), Glenn delivered the gorgeous middle and ending guitar solos on "I Can't Tell You Why". My favorite line that he sang was "You'll have to eat your lunch all by yourself" (from "Already Gone")--a song not even written by the Eagles, but Glenn nailed it with all the swagger and cockiness of Han Solo. I happened to watch "History of the Eagles" on Cox on demand about a year ago. It is a fascinating portrait of a talented band in turbulent times...making for some great timeless music.

Song of the day: "Take it Easy" by the Eagles.

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2016-01-19 Cross Training - 3:45am	02:00:00	Height: 5'10 Avg HR: 126

I have not been sleeping well at all lately. I don't set an alarm any more; I just wake up by feel. Usually that means I'm up between 4 and 5am. Today it meant 3:00 and me sitting in bed for a half hour before just getting up. Yuck.

Did weights + core + 30 minutes of yoga. Going to do PT routine after breakfast.

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2016-01-19 Running - Aerobic Treadmill 5:30pm	2 miles 00:20:00 (10:00 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

20 straight minutes at 6.0 no rest intervals. Building back slowly and steadily.

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2016-01-19 Running - Aerobic Westside Hillz 4:45am	9 miles 01:10:37 (7:50 min/mile)	Shoe: Brooks PureFlow blue 0 miles on shoe

Didn't want to get up but thought about how bad the roads might be later. Roads and sidewalks were decent. Snow falling the whole time.