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2016-02-14 Running - One 10-miler or more per week My hood in LaVista	10 miles 01:33:00 (9:18 min/mile)	Shoe: Saucony light colored 0 miles on shoe Height: 5' 9

With about 2 miles to go, I caught my foot on a wire loop and face-planted on the sidewalk. It bled a while but now just looks bad.

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2016-02-14 Biking - Indoor Cycling Samuelson Home Gym	00:45:00 0 mph

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2016-02-14 Running - Long Zorinsky 2:00pm Weather: Colder than I thought	14.01 miles 01:46:47 (7:37 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

Fast Long w/ Shaun (all) and Laurel (8 miles). Other than being cold and entirely underdressed, this went well.

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2016-02-14 Running -	10 miles 00:00:00

Calf still hurting, but better.

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2016-02-14 Running - Long David City 1:45pm Weather: hi 30s, breeze	18 miles 02:40:45 (8:55 min/mile)	Shoe: Saucony virrata blk (2) 0 miles on shoe Height: 5'10 Max HR: 169 Avg HR: 149

Hills and gravel kept me company. Goal was to use water only, no gels. Did not add to the enjoyment.

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2016-02-14 Running - Aerobic Waterton Canyon 10:30am	15 miles 00:00:00	Height: 5'07

Ran with John at Waterton. I added 3 of the steep hills at the top (not quite the whole way) due to ice, then we ran some sub 6:30s to finish it out.

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2016-02-14 Running - Aerobic treadmill 9:30am	5.2 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

easy valentine's run

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2016-02-14 Running - Tempo	11 miles 01:22:05 (7:27 min/mile)	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

final tempo

treadmiill

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2016-02-14 Running - Aerobic Zorinsky 11:15am Weather: 30°	8.2 miles 00:00:00	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4

No watch again, so no data. Sun was out by the end of the run, felt pretty good!

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2016-02-14 Running - Aerobic 7:30am Weather: 23* NW breeze	4.1 miles 00:33:20 (8:07 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Met Nel at VI and we did the abbreviated Maass route with the Bellevue Elementary cutoff. Both of us having knee issues. Mine is ok as long as I go slow.

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2016-02-14 Running - Aerobic School Loop 6:30pm Weather: 40 degrees wc 34 SW 2 clear	4.1 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

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2016-02-14 Running -	16 miles 00:00:00	Shoe: NB 890 Gray B 0 miles on shoe

Quads pretty sore, probably from leg presses yesterday. Plenty of mental energy needed for first 8 or so, then it got easier.

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2016-02-14 Running - Race Course--Dodger Stadium to Santa Monica Pier, the 'Stadium to the Sea' Los Angeles Marathon Certified? Yes Weather: 48 at start; probably 65-70 at finish	26.2 miles 03:12:45 (7:21 min/mile)

Happy Birthday, Lindsey!

Thanks to God as always for the strength to pull me through it. Thanks to my sister Ann and her husband Scott for their support, meeting me at the finish, taking me back to my hotel and sharing a wonderful lunch and conversation with me--looking forward to visiting with them and their sons in the next few days. Deep thanks to Coach Mo--everything that she told me about training, paces, nutrition and dealing with heat came together in a big way today. I could not have done this race without her help...she is an amazing runner, coach, friend...and she's SMART! Last but not least, thanks to the rest of my family and all of you NDORFRIENDS! I got a lot of texts and I replied to each of you that what got me though the rough patches today was the inspiration and friendship I hold dear to me from all of you! :)

This race went much better for me than I expected. Mainly, I was concerned about the unseasonably warm temps predicted, and the race organizers issued a heat advisory a few days before the race. But thankfully, due to the early morning shadows, there was more shade on the course and it did not get as hot as predicted--as stated above, 48 start and 65-70 at my finish. Also didn't have the humidity. Even had a bit of fog for the last mile or 2. I really felt for the Trials runners yesterday beginning late morning! They had a much harder race and their course (and the late morning timing of it) left little to no shade for them. The Trials were AWESOME to watch!

Kudos to the organizers of the LA Marathon--it was an amazing course showing off the best of the city, and thanks also to the volunteers. I chose a hotel close to the Dodger Stadium start instead of one near the Santa Monica finish, which worked out well for me. The first three miles or so are mostly a descent from the Stadium to Chinatown. I was getting low 7's for pace and really trying to hold back/slow down because I knew not only was it going to get more difficult in the 2nd half, it was also going to get HOTTER as the morning went on. Fantastic celebrations throughout each section of the city--dragon dancers in Chinatown, marching bands, drum squads and live bands thoughout. The mile climbing up towards the spectacular Walt Disney concert hall slowed me down and I tried to even out to a sensible pace following that. One thing I had in my head was I did not want a repeat of Toronto where the last 3 miles were torture probably due to going out too fast.

We were on Sunset Boulevard for the first of 2 jaunts there passing Echo Park and Silver Lake. Then off to Hollywood Boulevard for a few easy flat miles and passing the likes of the Pantages Theatre, Capitol Records building and Grauman's Chinese Theatre. These sites were very cool to run by! Back to Sunset Blvd briefly...I resisted the urge to check out Jeff Beck and Jimmy Page's handprints in the concrete at the Guitar Center there (but rest assured, I had done that several years before).

Later we went past Dan Tana's Italian restaurant (where I ate dinner Friday) and the legendary Troubadour club on Santa Monica Boulevard. In a rare instance of me saying anything in a race, I shouted out to the worker outside of the restaurant "Dan Tana's ROCKS!" This was about mile 15 and I was still feeling great. In fact, I was realizing I probably should be holding back my pace a bit. I found 2 guys running together at an optimal pace for me, so I kind of ran with them off and on--I was grateful later to see them at the finish and thank them for helping me out! After Rodeo Drive and Route 66, I hit mile 20 and it felt like someone punched me. I was out in the full sun for a mile and I seriously struggled with my pace. My worst nightmares of a repeat Toronto performance played through my head at this point...

I did 2 brief walk breaks (usually a kiss of death for me) about mile 21 and 22. Just tried to get through the rest of the race one foot in front of the other. My saving grace was following the peak of a hill at mile 23, it was all downhill from there! My pace slowly but surely started coming back and I finished in 3:12:45. Really thrilled that I finished better than expected, especially thinking about the heat, plus that horrible mile from 20-21, and what COULD have happened if I kept doing walk breaks. Awesome to meet my sister Ann and her husband Scott at the finish! The race photo is the 3 of us at the Santa Monica Pier, just beyond the finish.

Song of the Day: "Both Sides Now" by Judy Collins.
I am excited to be finally seeing Judy Collins TONIGHT in Pasedena!! This is a masterfully written song by Joni Mitchell and performed on piano by Judy in this video. Judy is a master vocalist and musician and lets the song breathe a life of its own. On this performance she is as graceful as a ballet dancer with her voice and piano working together seamlessly and in a breathtaking way. This haunting song addresses coming to grips with naivety and skepticism, and is a true favorite of mine. Cannot WAIT to hear it tonight along with her entire show!!

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2016-02-14 Running - Long Keystone Trail 3:15pm Weather: 36, cloudy	15.1 miles 02:15:00 (8:56 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Ran west on Vinton to the trail. I was only going 14 but the phone app didn't call out the 7 mile split so I ended up going farther. Usual Suspects weren't forgiving.

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2016-02-14 Running - 2:15pm	5.5 miles 00:00:00	Shoe: Asics Gel Noosa Tri 10 0 miles on shoe

Watch died, again. Hard enough to remember to charge my phone. Two devices is more than I can handle. Went to the Heartland something at the Humane Society with Shelley, Mike, and Steph. Kids are looking for another dog, a big one like a lab size. May have found one but they are one of four who have applied so we'll see. Had to drag Shelley along, she was getting teary eyed holding dogs that were older or had problems thinking that they'll not be adopted. If we had room I'm sure we'd have for our five more.

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2016-02-14 Running -	4 miles 00:00:00	Height: 5' 4

4 miles with Jed ran in the afternoon Will and I put on the two rivers valentines runs this morning, it went really well. It's a flat fast looped course. Go Dan! and go team USA!

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2016-02-14 Biking - Long Weather: 41 modest wind	19.86 miles 01:12:49 16.36 mph	Height: 5'9

Felt good to get the road bike on the road. Wind was sure chilly as it swept across the snow!

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2016-02-14 Running - Aerobic Turkey Loop 12:00pm Weather: 32 sunny	7 miles 01:03:02 (9:00 min/mile)	Shoe: Blue Guide 7 0 miles on shoe Height: 6ft

Nice loop with my Booty.
Happy Valentines.

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2016-02-14 Running - Long Whitehawk 12:45pm	3.51 miles 00:31:13 (8:53 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

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2016-02-14 Running - Aerobic Turkey Loop 12:00pm	7 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Great Valentine run with Rudy!

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2016-02-14 Running - Long North Side Tour 9:00am Weather: 20's start, 30's finish	15.03 miles 02:07:24 (8:28 min/mile)	Shoe: PI N3 Blk/Spicy Orange 0 miles on shoe Height: 5'10

Went pretty well. Overdressed from the start. My biggest issue was that I was adding miles down random roads and never put myself in a position to get any water. Now off to Norfolk to watch several 3rd grade girls basketball games.

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2016-02-14 Running - 9:00am Weather: In ST. Paul 12, breezy, cold	2.5 miles 00:00:00	Height: 5'2"

Yesterday had signed up for a 5K but it was 10 below and I decided meh. So today ran 2 miles and timed myself. 9:32, 8:56.

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2016-02-14 Running - Aerobic LT 8:45am	2.3 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Had a few weeks off trying to fight a cold. Ran / walked on the mill to get back into it.
10 push ups at the end.

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2016-02-14 Swimming - Aerobic Madonna 2250 yards. 7:15am Weather: 23.	1.2 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Really good swim to start the day. 45 laps without stopping. Kinda zippy, too. And some extra pep in my step, and felt strong.

Have a great VDay to all you lovebirds out there.

Happy BDay, Lindz.

GO, DAN, GO!! :)

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2016-02-14 Running - Westside Hillz 8:30am	3.6 miles 00:28:00 (7:46 min/mile)	Shoe: Brooks PureFlow Yellow 0 miles on shoe

slept 10 hours last night. felt very sluggish probably due from way more sleep than I'm used to. Oh well, I just wanted to get out and get a little shake out run in anyway.

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2016-02-14 Running - Aerobic 6:15am	6 miles 00:53:45 (8:57 min/mile)	Shoe: Brooks Ghost 8 0 miles on shoe Height: 6' 1"

Solo on the streets and trails of Sioux Falls.