Activity	Stats
2016-01-30 Running - Aerobic Zorinsky 6:00am	10.5 miles 00:00:00	Shoe: Rav 6 2015-11 Blue 0 miles on shoe

Activity	Stats
2016-01-30 Running - Long Midtown 8:00am	11.36 miles 01:38:56 (8:42 min/mile)	Shoe: Nike Zoom Vomero 10 0 miles on shoe

Midtown Mileage Mayhem with a great posse.

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2016-01-30 Running -	5 miles 00:00:00

mostly sprint work

Activity	Stats
2016-01-30 Running - Long DT 13 + Keystone 6:00am	18.8 miles 02:50:08 (9:02 min/mile)	Shoe: PI - Road N3 - Blue 0 miles on shoe

Activity	Stats
2016-01-30 Running - Race Running out of town today Wichita State Indoor Certified? Yes	.47 miles 00:02:41 (5:42 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

Activity	Stats
2016-01-30 Running - Race Running out of town today Wichita State Indoor Certified? Yes	.94 miles 00:05:19 (5:39 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

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2016-01-30 Running - Warm-up/cool-down Running out of town today	2 miles 00:20:00 (10:00 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

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2016-01-30 Running -	7.56 miles 00:00:00	Shoe: Nimbus 17 LS 0 miles on shoe Height: 5'7

Activity	Stats
2016-01-30 Running - Aerobic Treadmill 8:00am	2 miles 00:00:00	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

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2016-01-30 Running - Aerobic Zorinsky 6:00am	8.1 miles 00:00:00	Shoe: Brooks Ghost 8 0 miles on shoe Height: 6' 1"

A slick East loop with Lori. She took a spill in the trees North of the dam. Took a rest break and met Scott for a couple more on his 20K day.

Activity	Stats
2016-01-30 Running - Long Downtown 6:00am Weather: 30s	13 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

Great 10 Year Sobriety run for Carl! Lots of runners out there to support him. This was also the first time Meleia ran DT13!

Activity	Stats
2016-01-30 Running - Aerobic Waterton Canyon	17 miles 00:00:00	Height: 5'07

Ran with Tanner at Waterton. It got hot out there.

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2016-01-30 Running - Tempo Zorinsy East 1:00pm Weather: 50, sunny, south wind	5.58 miles 00:41:18 (7:24 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

1.75 up, 2 mile tempo (6:31), 1.8 down

Loved the weather and the puddles.

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2016-01-30 Running - Aerobic Zorinsky 10:00am	6.01 miles 00:53:56 (8:58 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

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2016-01-30 Running - Aerobic GI Hike and Bike trail 12:00pm Weather: 40s south breeze	10 miles 00:00:00	Shoe: Purple Asics 0 miles on shoe

Activity	Stats
2016-01-30 Running -	141.6 miles 00:00:00	Height: 5'10

159.9

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2016-01-30 Running - Aerobic Field Club Trail 5:30pm Weather: 44, clear	5.0 miles 00:42:30 (8:30 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

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2016-01-30 Running - Long Zorinsky 6:45am	12 miles 01:35:36 (7:58 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

12 long (fast) w/ Ilahi. Goal was 7:40 pace, but the random ice patches kept us from maintaining pace. Effort was there, footing was not.

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2016-01-30 Running - Long DT 13 6:00am	13.8 miles 02:01:02 (8:46 min/mile)	Shoe: Guide 8 B 0 miles on shoe Height: 5' 9'

Nice group of folks for DT13.

Activity	Stats
2016-01-30 Running - Long	18 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

Activity	Stats
2016-01-30 Running - Aerobic Carl's Sober Run! 6:00am Weather: 31.	6.18 miles 00:53:02 (8:34 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

This was a no brainer. Not gonna miss this one. So proud of CJS. Happy my pal, Colleen agreed to run short with me. Made it back in time to watch both girlies kick it in the pool. Great day. :)

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2016-01-30 Running - Aerobic David City 3:00pm Weather: lo 40s, calm	12 miles 01:40:00 (8:20 min/mile)	Shoe: Saucony virrata blk (2) 0 miles on shoe Height: 5'10

Hey, you haven't lifted for 6 weeks, why would you want to ease back into it?

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2016-01-30 Running - Aerobic Home 4:45pm Weather: 51 degrees	4 miles 00:00:00	Shoe: Asics gel fortitude 5 0 miles on shoe Height: 6' 3 Weight: 179

Four more with Julie.

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2016-01-30 Running - Aerobic Zorinsky 2:00pm Weather: 45°	7.4 miles 01:01:39 (8:19 min/mile)	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4 Max HR: 167 Avg HR: 147

Good run with WassE. Always fun to run with him.

Activity	Stats
2016-01-30 Walking - Walking Omaha Zoo Elevation: Ascent+165 Descent-160 11:45am Weather: 41°	1.3 miles 01:08:05 (52:22 min/mile)

Omaha Zoo w/ The Boy


The Boy and I went to the zoo (too nice to be laying around ALL day (just part)); his choice as to which exhibits we did: Lied Jungle, Butterfly/Insect and Kingdom of the Night.

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2016-01-30 Running - Trail 2:45pm Weather: upper 40's	8.03 miles 01:10:10 (8:44 min/mile)	Shoe: PI N3 Blk/Spicy Orange 0 miles on shoe Height: 5'10

Trying a little farther to see how it will hold up and because I have to start getting some distance in if I want to at least finish Boston.

Activity	Stats
2016-01-30 Running - Aerobic 2:15pm Weather: 50*	3.6 miles 00:30:00 (8:20 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

I always tell the kids it's never a bad idea to go for a 30 minute run. Not so sure about that. Really slow and out of sync.

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2016-01-30 Running - Long Kearney Hike and Bike Trail 12:30pm Weather: 50s	26 miles 03:05:30 (7:08 min/mile)	Height: 6 ft

20 miles on bike trail and 6 miles of old father prairie and cotton mill trails.

Activity	Stats
2016-01-30 Running - Aerobic the hood 4:45am Weather: 30F	8.0 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

Solo around the hood. Early and dark and slick.

Happy birthday to Sonja and Congrats to Carl!

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2016-01-30 Running - Workout 9:00am Weather: Low 30s, some wind	12 miles 01:48:32 (9:02 min/mile)	Shoe: NB 890 Gray A 0 miles on shoe

Mercer. 6 x 1 mile with 2:00 jog rest. Warm up 2.4 miles. Cool down 3 miles.

7:27, 7:26, 7:21, 7:27, 7:23, 7:27

65 min strength circuit at Y. 45 min stretching at home.

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2016-01-30 Running - West Papio/W. Pacific St./144th St. Weather: 45; light SE breeze	8 miles 01:00:43 (7:35 min/mile)

Happy birthday, Sonja!

Worked this morning; ran in the afternoon.

Huge congratulations to our great friend Carl celebrating 10 years of sobriety! I would have loved to joined in on his run this morning, but had to work. Nonetheless, I was able to stop by on the way to work to give him a hug and say a quick hello to everyone. GREAT to see him and all of you--wonderful turnout for Carl!

Song of the day: "Stormy Weather" by Lena Horne.

Activity	Stats
2016-01-30 Walking - Treadmill 1:45pm	3 miles 01:00:00 (20:00 min/mile)	Shoe: Altra One 0 miles on shoe Height: 6' 1

Think I'm going to break out the Cyclops tomorrow and add cycling for the quads.

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2016-01-30 Rowing - Easy Row Basement Erg 1:15pm	3.73 miles 00:30:00 (8:02 min/mile)	Height: 6' 1

3x12 Box Squats followed by brisk row.

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2016-01-30 Biking - training ride Weather: 41 mostly cloudy breezy	25.13 miles 01:37:20 15.49 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

First time the road bike has been on the road and not the trainer for a while!

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2016-01-30 Running -	13 miles 00:00:00	Height: 5' 4

Group run this morning ran 6 with some then the rest with Stacy. Great weather and roads.

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2016-01-30 Running - Long	14 miles 00:00:00	Shoe: Brooks Defyance 8 Jan 0 miles on shoe Height: 6'2

14 spot with lots of folks on Rock Island.

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2016-01-30 Running - Aerobic Zorinsky & More 9:00am Weather: 30 Cloudy	10 miles 00:00:00	Shoe: Vizaglo Ride 6 0 miles on shoe Height: 6ft

Ran/ Ice Skated with the Birthday Booty around the Z and around the neighborhood. Felt safe cause Booty had Ice training at work and was able to guide me thru the rough spots.

Activity	Stats
2016-01-30 Running - 9:30am	5.62 miles 00:00:00	Shoe: Asics Gel Noosa Tri 10 0 miles on shoe

Around the mean and tough streets of Algona, IA. Past the old homestead, schools, and church. Happy Saturday.

Activity	Stats
2016-01-30 Running - Long Shopko 6:15am Weather: 32 degrees	8 miles 01:02:35 (7:49 min/mile)	Shoe: Nike Zoom Elite 7 0 miles on shoe Height: 6' 3 Weight: 179

Activity	Stats
2016-01-30 Running - Aerobic Zorinsky and More 9:00am	10 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Icy run with Rudy around Zorinsky.

Activity	Stats
2016-01-30 Running - Long DT13 Elevation: Ascent+948 Descent-952 6:04am Weather: 28°, Calm, 93% Kept It Real™	13.47 miles 01:54:33 (8:30 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Sobriety Observance Run X; DT13

A whole slew of folkz came out to run DT13 this morning!

Macy, smilEy, Squintz, BigDave, CoachGoz, CoachP, Linny, Starguy, Bones (and Journey) and Meleia; first ever run w/ Bones, first time meeting Meleia.

HUGE shout out to Dan. On his way to work, he stopped by Peak to say hello to all of us. Hella awesome guy!!!!


the gaggle of folkz


Limited Edition #IRanWithCarl Badge, earned by each & every person @ DT13 this morning. Awesome people!


happy birthday booty!
happy birthday Ordo!

Activity	Stats
2016-01-30 Running - Long 5:30am	16 miles 00:00:00	Shoe: Hoka Cliftons 0 miles on shoe

Dawn Patrol Roll Call: Ryan S, Ryan R, Neil W, Mike R, Jason S, Derek S

Dropped car off downtown and ran south to meet the the group. Beautiful morning. Kept it real (ask El D) and got some weird looks.

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2016-01-30 Running - Long DT13	13.4 miles 01:50:57 (8:16 min/mile)	Shoe: New Balance Boracay 0 miles on shoe Height: 6'5''

Great people today! Thanks for the invite cjs.

Activity	Stats
2016-01-30 Running - Aerobic Andy's Route 4:30am	20 miles 02:54:00 (8:42 min/mile)	Shoe: Asics Nimbus 17.6 0 miles on shoe Height: 5'8

Activity	Stats
2016-01-30 Running - Aerobic School Loop 6:00am Weather: 33 degrees wc 29 ssw 6 cloudy	11.0 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Nice morning again. Just me and my thoughts. Sometimes just me. Got a weekend without any plans, rare occasion. Will probably go watch my teammate mentee play basketball this morning, maybe test my eyelids to see if they let any light in later this afternoon. Have a great Saturday.

Happy bday Booty!