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2016-02-20 Running - Long Zorinsky 6:00am	15 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

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2016-02-20 Running - Aerobic Bluffs Regional Park	13 miles 00:00:00	Height: 5'07

Made it back out to the Bluffs after a few months off. It was in good shape, but the hills were tough.

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2016-02-20 Running - Aerobic Deathmill	3 miles 00:30:00 (10:00 min/mile)	Shoe: BrooksPureFlow2 0 miles on shoe Height: 5' 9

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2016-02-20 Swimming - 5:00am	2.4 miles 00:00:00

solo swim 4200 yards

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2016-02-20 Running - Hills Hilly Homefront 2:00pm Weather: Sunny, 62, N Wind 7 mph	10.25 miles 01:15:00 (7:19 min/mile)	Shoe: Brooks Transcend 2 Black 0 miles on shoe Height: 5'11

Just beautiful out...felt very well given my aches this week...

Worked the pace and the hillz today...

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2016-02-20 Running - Pumpkin Patch Naddy 6:30am Weather: 40	15.1 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

Beautiful Morning. Pumpkin Patch Naddy with Chalco extension with Peg, Joe & Tom.

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2016-02-20 Running - Long Zorinsky 8:45am	10.01 miles 01:18:46 (7:52 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

easy 10

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2016-02-20 Running - Long Zorinsky 2:30pm Weather: 67, breezy, awesome	8 miles 01:00:00 (7:30 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

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2016-02-20 Running - Race Psycho Wyco 50k Psycho Wyco 50k Certified? 8:00am Weather: 40-60s	31 miles 04:19:24 (8:22 min/mile)	Height: 6 ft

Ran first lap way too fast, calves started cramping around 16 miles into race struggled for last 15 miles walked every hill at that point. Some how won the race, thought Justin was way ahead of me didn't find out that he dropped until I finished.

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2016-02-20 Running - Aerobic Blackhawk Loop 9:15am	8.2 miles 01:12:31 (8:50 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

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2016-02-20 Running - Long Downtown 6:00am Weather: 40º	15.5 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

Ran with Meleia -DT13 with Field Club Extension. 1st time I have ever been on that field club trail.

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2016-02-20 Running - Race Lake Manawa Series Certified? No 10:00am Weather: 40* sunny, breezy	6.2 miles 00:40:14 (6:29 min/mile)	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

Thought I could run faster. Went out with Mark Wittland and hung onto him for about 3 miles in 6:13/6:15/6:13 (5K in 19:20) but felt like I was working way too hard way too early. Then the wheels came off: 6:30/6:48/6:50/1:25(6:26). Disappointing. Maybe I was tired from a lot of miles this week but a step backwards from Chiller on a perfect Lake Manawa day. Should have just slowed down and run with Abby K-E who finished right behind me and I'm sure ran much more even splits. Worked hard so I guess I'll take that.

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2016-02-20 Running - Aerobic 9:30am Weather: 40* sunny	3.7 miles 00:00:00	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

15 minutes of easy wu jogging and then 2 mile cool down with Simon after. Hit Perkins for some convo and breakfast after.

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2016-02-20 Running - Leg Speed 9 x 30 12:45pm Weather: mid 50s, breeze	12 miles 01:38:30 (8:12 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

6 striders, 9 sprints.

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2016-02-20 Running - Long Quad City Tour Elevation: Ascent+1182 Descent-1187 1:44pm Weather: 54°, 8 N, 44% Top 5 Day	13.15 miles 01:41:56 (7:45 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Papillion [20160220]: Quad City HillZ

Took yesterday off, so I could push the pace a bit on today's run.

Kudos to all the Psycho Wyco'ers!

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2016-02-20 Running - Just Running Zorinsky 1:30pm Weather: 54°	9.5 miles 01:20:03 (8:25 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 167 Avg HR: 146

Had to go a little extra on such a nice day. Hope everyone is enjoying it!

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2016-02-20 Running - Workout 9:00am Weather: Upper 40s, breezy	14 miles 01:59:16 (8:31 min/mile)	Shoe: NB 890 Gray B 0 miles on shoe

Group workout at Mercer. 3 mile warm up (2 at home) in 27:25, 8 miles sustained hard effort, 3 mile cool down in 28:28. Ran with Chris D and P Doon which helped keep me mentally focused. Mercer to St Tims and back plus loops around Mercer.

8:32, 8:20, 7:32, 7:53, 8:09, 7:21, 7:55, 7:41. Plenty of uphill and downhill portions so effort was more even than mile splits.

Usual 60 min strength workout at Y. Usual 40 min stretching routine at home.

Started with more energy than I've had in a while. Ended feeling beat up. Just what I needed.

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2016-02-20 Running - Race Lake Manawa Lake Manawa Series Certified? Yes 10:00am Weather: 45, sunny	6.2 miles 00:47:14 (7:37 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

Good effort considering I'm getting over the flu. Had a bad patch during mile 5 but felt better on Wright Road and was able to pick up the pace a bit. Feeling a bit drained now which is a good excuse for a nap.

7:49, 7:33, 7:27, 7:30, 7:37, 7:35.

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2016-02-20 Running - Long All the roads 8:30am Weather: 32 start, 52 finish, sunny	20.01 miles 02:49:12 (8:27 min/mile)	Shoe: PI N3 Blk/Spicy Orange 0 miles on shoe Height: 5'10

Last 2.75 miles were tough. Stopped for water & gels at 11.25 & 17.25. Wonder-Wife must have read my mind and left for Runza right when I got home. After a shower we're off to Kearney for some more 3rd grade girls basketball. Last tournament.

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2016-02-20 Running - San Francisco: Marina, Crissy Field, Golden Gate Bridge Weather: 46	10 miles 01:19:25 (7:56 min/mile)

GOOD LUCK RACERS AND TOWER TREKKERS!

Back home tomorrow, making the most of SF today! Wonderful run with an unbelievable view on the Golden Gate Bridge! I am very thankful and abundantly blessed this week with a good race in LA, great time with my sister and her family in LA, my niece and nephew in SF, and lots of sightseeing!

Song of the day: "I Left My Heart In San Francisco" by Tony Bennett.

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2016-02-20 Running - Race Psycho Wyco Run Toto Run Certified? 8:00am Weather: 40-60, sunny, light winds	20 miles 02:35:25 (7:46 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

Dropped from the 50k to the 20 miler. Started suffering pretty good around mile 12. I kept thinking that maybe I should drop. I was already working too hard climbing the hills and it wasn't getting easier. I made the decision to drop around mile 17. I finished and found out the guy I was chasing that I thought was the 50k leader turned out to be the 20 mile leader. I was a bit defeated at that point. I had been chasing him and working too hard and I was actually leading the race. Oh well. I'm happy with the training run. I'll use it as a learning experience.

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2016-02-20 Running - Aerobic	12 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

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2016-02-20 Running -	14 miles 00:00:00	Height: 5' 4

Another beautiful day for a run. Ran with Stacy, Amber and Bill.

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2016-02-20 Stairs - Race FNBO Trek Up The Tower Certified? Yes 7:15am Weather: Dry as a bone.	00:07:23	Shoe: Brooks Pure Flow 0 miles on shoe Height: 5'3

Well. Thank heavens that's done. This happened because running with Carolyn one day, I happened to mention my hours on the stairmill and next thing you know, Ivan Marsh is calling me. Ok, he wins. I don't. Anyway, dreaded this. But, I did it. Thanks to them for telling me I could. :)

Started terribly wrong. Like running. That ended at floor 6. Then did the two hands on the inner railing. Pulled myself along. Swimming saved me. Hit somewhat of a stride 10-30. 30-40 just sucked ass. My lungs about burst and it felt like a knife was driving through my heart. It was swell. Now I know what I'm doing. Next year. I will do better.

Have a great Saturday. It's beautiful.

And if I'm not being lied to, I am pretty sure that today is the Godfatha's BDay. Have a most excellent one, G. :)

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2016-02-20 Running - Aerobic LT Hoods 7:00am	2 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Great morning run walk with Steph!

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2016-02-20 Running - Aerobic Streets of Tampa, FL 7:30am Weather: 65 degrees	4.5 miles 00:00:00	Shoe: Nike Zoom Elite 7 0 miles on shoe Height: 6' 3 Weight: 180

A delightful run with Julie on the streets of Tampa, FL. We are enjoying our time with our daughter and son-in-law. We are privileged.

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2016-02-20 Running - Aerobic Midtown Rollercoaster 7:30am	10 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

It's been a while since we ran this route. Loved the temps!

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2016-02-20 Running - Race FNB Tower - Trek Up The Tower Trek Up The Tower Certified? No 7:00am	00:06:18	Shoe: 2-ASICS DS Trainer 20 - Bl/Si/ 0 miles on shoe Height: 5 10

Just couldn't find the passion, desire, or the "kill or be killed" attitude needed for this race. Placed 9th in this race 2 years ago with a 5:38, 30 seconds difference this year... 9th to 46th in 30 seconds. What a difference 30 seconds makes. I say i won't do this race anymore, but I will.

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2016-02-20 Running - Long Zorinsky	10.68 miles 01:19:00 (7:23 min/mile)	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

With Wilby

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2016-02-20 Running - Long Midtown Rollercoaster Club 7:30am Weather: 40 Sunny	10 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Had a great run with the Gal I met 22 years ago today. during my rocker days. Really fun to run this old route.

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2016-02-20 Running - Long Zorinsky 5:30am	20 miles 02:27:00 (7:21 min/mile)	Height: 5'10

Beautiful weather for a longer run

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2016-02-20 Running - Aerobic West O 5:00am	7 miles 00:55:52 (7:58 min/mile)	Shoe: Ravenna 5 Grey 0 miles on shoe Height: 6'2

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2016-02-20 Running - XC Wilderness Park	8 miles 00:00:00	Shoe: Brooks Cascadia 0 miles on shoe Height: 6'2

Wilderness and Jamaica trail with Kyle. Heel still causing me troubles. Lots of stretching, rolling and icing ahead.

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2016-02-20 Running - Aerobic Zorinsky 4:30am	20 miles 02:31:30 (7:34 min/mile)	Shoe: Asics Nimbus 17.6 0 miles on shoe Height: 5'8

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2016-02-20 Running - 6:30am	6.37 miles 00:00:00	Shoe: Asics Gel Cumulus 15 Lite Show 0 miles on shoe

Nice morning, no wind was nice. Good day ahead. Absolutely no plans. Shelley off to Lincoln with Stephanie for a wedding dress fitting. Oh boy, six months to go!

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2016-02-20 Running - Long	18.5 miles 00:00:00	Shoe: Hoka Cliftons 0 miles on shoe

Whole cast of characters this morning. Felt tired, but good.

Beautiful morning for running.

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2016-02-20 Running - Aerobic Rolling Hills of Auburn 6:30am Weather: 41 degrees w 5 clear	5.2 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Long day at the meet yesterday, not many opportunities to take a break. Doing another one today, GPAC meet. Should be fun. Ate lots of dust on the gravel roads this morning, not much fun. Have a good Saturday.