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2016-01-24 Running - Race Groundhog Run Certified? Yes 10:00am Weather: Too warm	6.2 miles 00:45:44 (7:22 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

My 4th time running underground. Thanks to the warm conditions I didn't need that first mile to warm up. Also they changed the course and took out a section where you double back. I liked it better but didn't get to see the leaders as usual.

It always is too warm down there but it seemed to bother me more today than in past years. Actually slowed down in the 2nd half a bit and didn't push as hard as I usually do the last quarter. Legs feeling good now.

7:20, 7:16, 7:18, 7:18, 7:36, 7:25

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2016-01-24 Running - Long Fishery 7:30am	16.1 miles 02:18:36 (8:36 min/mile)	Shoe: PI - Road N3 - Blue 0 miles on shoe

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2016-01-24 Running - One 10-miler or more per week Nowhere, man	10 miles 01:32:00 (9:12 min/mile)	Shoe: Saucony light colored 0 miles on shoe Height: 5' 9

Ran to 90th and Maple to pick up Katie's car. She broke her ankle the night before and needed to have someone get her car.

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2016-01-24 Goose -	00:00:00	Height: 6-00

First day of skiing at Keystone. Took a lesson most of the morning which was not terribly strenuous and did a few longer runs in the afternoon. Fell hard a couple times, esp. on left hip.

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2016-01-24 Running -	16 miles 00:00:00	Shoe: NB 890 Gray A 0 miles on shoe

Slow easy miles. 90 min upper body strength workout (roof raking and deck shoveling). 35 min stretching, sit ups and push ups (did my normal routine but was short on time so removed all the short pauses between exercises).

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2016-01-24 Running - Aerobic Treadmill	8.2 miles 01:12:27 (8:50 min/mile)	Shoe: Guide 8 B 0 miles on shoe Height: 5' 9'

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2016-01-24 Running - Aerobic Princeton, IL 9:00am	8 miles 01:03:41 (7:57 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

easy solo 8 around SAS's hood.

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2016-01-24 Running - Aerobic	3 miles 00:00:00	Shoe: Adrenaline 15 Black 0 miles on shoe Height: 5-8

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2016-01-24 Running - Aerobic Cherry Creek Trail 10:00am	12 miles 00:00:00	Height: 5'07

Faded some the last few miles, but not a bad run.

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2016-01-24 Running -	5 miles 00:00:00

little tempo to interval pace work. 1 on 1 off 3 on 1 off 3 on 3 off 1 on

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2016-01-24 soccer -	01:00:00

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2016-01-24 Lifting -	00:00:00	Shoe: 1st Ravenna 0 miles on shoe

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2016-01-24 Running - Long Whitehawk 3:30pm	3.01 miles 00:29:33 (9:49 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

First outdoor run since August 26. Been a long time. Felt good to be out there again, even if for a short long run.

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2016-01-24 elliptical - cross train home 10:30am	02:00:00

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2016-01-24 Running - Long Keystone/LaVista/Ralston 2:00pm Weather: mid 30's, light SE wind	23 miles 03:03:04 (7:57 min/mile)

Last 3 hour run before L.A. and it went well :) So looking forward to that race; plus seeing family out there, and many activities planned. Including watching the Womens and Mens Olympic Marathon Trials the day before the race in L.A.!

Song of the day: "1-2-3" by Gloria Estefan and Miami Sound Machine. Fun tune, plus I have Miami on my mind as it was 1 year ago I did the half there; and 7 years ago I did the full in what would be my 2nd best marathon finishing time. Love that race and love that city!

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2016-01-24 Running - Long Kearney Hike and Bike Trail 1:00pm Weather: 30-40	30 miles 03:51:00 (7:42 min/mile)	Height: 6 ft

10 mile splits = 1:14:40, 1:16:30, 1:19:50

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2016-01-24 Running - Intervals Mollak10 1:30pm Weather: 34	10.1 miles 01:05:00 (6:26 min/mile)	Shoe: Brooks Connect 4 red 0 miles on shoe

a sort of impromptu workout. Was dragging most of the morning today. Long run yesterday kinda zapped me. I started to run today after church and felt great. So I did a workout. 2 sets 5x 2:00min on/1:00min off. That combined with the hills wore me out pretty fast. Was nice to take the last couple miles slow

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2016-01-24 Running - Intervals	14 miles 01:50:00 (7:51 min/mile)	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

10 miles easy, 6 3 minute 5k intervals, cool down

treadmill

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2016-01-24 Running - Long Appleton 11:45am Weather: lo 30s, calm	15 miles 02:15:30 (9:02 min/mile)	Shoe: Saucony virrata blk (2) 0 miles on shoe Height: 5'10 Max HR: 168 Avg HR: 150

Great day to run. First 70 mile week in a long time.

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2016-01-24 Running - Aerobic treadmill 10:15am	4.5 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

Slept. In. It was awesome. Just a little run on my millE. Nice and easy.

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2016-01-24 Biking - XC Weather: 32 Cloudy then sunny	14.4 miles 01:24:35 10.21 mph	Shoe: Bridgestone MB - 4 0 miles on shoe Height: 5'9

Started cloudy and and snow was still pretty solid. The sun came out about halfway into the ride and the roads quickly became slushy and mucky. Sun felt good, though.

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2016-01-24 Running -	8.5 miles 00:00:00	Height: 5' 4

Jed logged in 3.5 this morning. Snow geese everywhere out here. Go Broncos!

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2016-01-24 Running - Aerobic MOPAC/Ped Bridge Elevation: Ascent+529 Descent-535 8:05am Weather: 25°, 4 SE, 86% Kept It Real™	10.1 miles 01:23:28 (8:15 min/mile)	Shoe: Saucony Guide 7 [20150820] 0 miles on shoe

Springfield [20160124]: Country Snow

Mo, Sweetness, JayZ, TMac & me; one of these things is definitely not like the others! Snowy roads made for some iffy footing a couple of times. Peaceful, though.

The X-Files is back tonight!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

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2016-01-24 Running - Long	17 miles 00:00:00	Shoe: Brooks Ghost 7 Red/Black 0 miles on shoe

Double back on weekend Dawn Patrol. Wore the Osprey backpack for the first run of double digits. Other than back sweat it wasn't too bad.

Salem, Wolford, Harris along for a good chunk.

Core work

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2016-01-24 Walking - Aerobic Twin Rivers Homestead Weather: robins and bluejays	2 miles 00:00:00	Height: 67.5

Decided to spread my wings. A couple of days of Naproxen Sodium and my knee looks like the good old days, pain free to boot. I wanted so much to throw in a little trotting but resisted.

Carl- Yukina is a Japanese green very similar to spinach but packed more fully with phytochemicals. Mizuna is a Japanese mustard green that doesn't have quite the bitterness as what you might be used to, if you're a mustard green kind of guy that is. It too is a powerhouse of anti-everythings. Bar None Boutique Greens, #superfoods #farmstrong #BarNoneProduce

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2016-01-24 Running - Just Running Harrison-Q Loop 10:00am Weather: 26°	5.3 miles 00:43:02 (8:07 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 178 Avg HR: 148

It's gameday, Go Broncos!!

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2016-01-24 Running - Aerobic Turkey Loop 8:00am Weather: 22 Cloudy	6.5 miles 00:00:00	Shoe: Vizaglo Ride 6 0 miles on shoe Height: 6ft

Nice run with Booty. Wore a night splint for my Plantar problem last night. Foot felt great today.

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2016-01-24 Running - Aerobic Turkey Loop 8:00am	6.50 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

No wind burn today! Weather much better this morning!

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2016-01-24 Running - Aerobic Asher's neighboorhood 7:00am Weather: 24 degrees wc 19 s 6 clear	3.2 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

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2016-01-24 Running - 7:00am	6.4 miles 00:00:00	Shoe: Asics Gel Noosa Tri 10 0 miles on shoe

Another chilly run with Mike. But not as chilly as yesterday. Lazy day ahead. No kids to have activities. So just gonna lounge and read my kindle by the fireplace. Have a nice Sunday!

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2016-01-24 Running - Aerobic TreadmillE 4:45am Weather: Chilly.	5 miles 00:43:40 (8:44 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Procrastinated enough to only be able to do 5 miles before work. Tired. Felt good to sweat. I've been cold for 24 hours. Winter--I'm over it. Only work half day today. Just in time to catch Brady v Manning. I'll just keep my pick to myself. :)

Have a good Sunday.