Activity	Stats
2016-02-23 Running - Aerobic Cherry Creek Trail	10 miles 00:00:00	Height: 5'07

Easy run with Ryan from my house.

Activity	Stats
2016-02-23 Running - Intervals The Narrows 11:00am	7 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

1.5 wu
3 x 1 w/ .4 recovery
1.5 cd

Activity	Stats
2016-02-23 Running -	8 miles 00:00:00	Shoe: NB 890 Gray B 0 miles on shoe

-

Activity	Stats
2016-02-23 Running - Aerobic 3:45pm Weather: 44*	6.6 miles 00:53:00 (8:01 min/mile)	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

With Raphael for 4 miles then added on Ft. Crook/Cornhusker loop. Finished with 4x100 on the track.

Activity	Stats
2016-02-23 Running - Aerobic David City 8:30pm Weather: mid 30s, calm	5 miles 00:44:15 (8:51 min/mile)	Shoe: Saucony Bullet (2) 0 miles on shoe Height: 5'10

Activity	Stats
2016-02-23 Biking - spinning	16 miles 00:53:00 18.11 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Spinervals - "Autumn Ride" - Just a guesstimate on pace. Garmin was dead when I got there. Legs felt real strong, though.

Activity	Stats
2016-02-23 Biking - Exercise Bike 7:30pm	20 miles 00:58:40 20.45 mph	Height: 6 ft

Activity	Stats
2016-02-23 Running - Aerobic Kearney Hike and Bike Trail 5:45pm Weather: 30-40s	12 miles 01:25:00 (7:05 min/mile)	Height: 6 ft

Activity	Stats
2016-02-23 Running - Long Carter Lake Loop 12:45pm Weather: 43, sunny, north breeze	9.42 miles 01:14:00 (7:51 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

heavy legs, saw a red tailed hawk and maybe a drug deal?

Activity	Stats
2016-02-23 Running - Aerobic Home 6:15pm Weather: 42	4 miles 00:00:00	Shoe: Asics Gell 33 Lyte 0 miles on shoe Height: 6' 3 Weight: 181

Activity	Stats
2016-02-23 Running - Aerobic Zorinsky 5:15pm Weather: 44°	7.5 miles 01:05:28 (8:43 min/mile)	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4 Max HR: 155 Avg HR: 136

Still shorts weather in February, I like it!

Activity	Stats
2016-02-23 Biking - Basement Spin Bike 5:00pm Weather: Box Fan	01:00:00 0 mph	Height: 5'10 Max HR: 139 Avg HR: 130

Watching a little Happy Gilmore while riding the spin bike.

Activity	Stats
2016-02-23 Running - Aerobic River Levee 5:00pm Weather: 43, party sunny	5 miles 00:00:00	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

Couldn't get away for a lunch run so I left early and ran at home. Nice to have the extra daylight.

Activity	Stats
2016-02-23 Running - Aerobic District666 Elevation: Ascent+702 Descent-704 1:03pm Weather: FL 41°, 46°, 11 NW, 57%	6.13 miles 00:49:55 (8:08 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Omaha [20160223]: DDSOB through the District

Because, why not.

Activity	Stats
2016-02-23 Running - Aerobic Westside Hillz	12 miles 01:25:11 (7:05 min/mile)	Shoe: Brooks PureFlow Yellow 0 miles on shoe

Mollak 10 with extensions. Legs feeling the trail run a bit but I felt strong

Activity	Stats
2016-02-23 Running -	00:00:00

Activity	Stats
2016-02-23 Running -	4 miles 00:27:25 (6:51 min/mile)

Activity	Stats
2016-02-23 Running - Aerobic Clearwater Falls 11:45am	7.2 miles 01:02:09 (8:37 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

Activity	Stats
2016-02-23 Swimming - Aerobic 5:00am	2.3 miles 00:00:00

Swimming with Pat. 4000 yards.
1150 warm up
5x 100 swim, 4x75 IM
5x100 kick, 4x75 IM
5x100 pull, 4x75 IM
8x50 swim
50 CD

Activity	Stats
2016-02-23 Lifting - 5:30am	00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

Activity	Stats
2016-02-23 Running - Intervals Candlewood 11:45am	6.6 miles 00:52:06 (7:53 min/mile)	Shoe: 870v3 - Grey/Yellow 0 miles on shoe Height: 6'00

Second to last speed workout before moving onto "strength" workouts. 6 x 800, 400 AR. Goal between 3:00 and 3:06.

2:59; 3:02, 3:03, 3:02, 2:59; 3:06

Felt sluggish the first three. Last three were strong, but most of those were into the wind, particularly the last one.

Activity	Stats
2016-02-23 Running - Aerobic So Omaha 11:45am	4.03 miles 00:32:32 (8:04 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

Activity	Stats
2016-02-23 Running - 11:45am	4.51 miles 00:00:00	Shoe: Asics Gel Cumulus 15 Lite Show 0 miles on shoe

Head not in it today. Board meeting tonight is going to be really difficult. Proposed $20 million bond - lots of emotions on both sides of the issue. E-mails have turned personal and nasty - why can't people just be professional? And learn the facts, not what you hear at Billy Bob's Maple Street Café. I'm guessing a 5-4 split by the board and am to sure which way. Which doesn't send a good message to the district either. It's been a three year study - my position is it's time to let the patrons of the district tell us if they want to support it or not.

F-18's doing either touch and go or low level passes at Eppley over lunch. Saw one on the way out that was cool to watch. The second one hit it's afterburners at full throttle right as I hit the end of the runway and it scared the crap out of me. Military take off - 45 degree angle and that baby was gone in a couple seconds. I'd give a personal part of my anatomy to fly in one of those just once.

Activity	Stats
2016-02-23 Running - Aerobic	5 miles 00:46:13 (9:14 min/mile)	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

river route taper

Activity	Stats
2016-02-23 Running - Intervals	9.5 miles 00:00:00	Height: 5' 4

Went to the park to do my workout. Perfect for 1.5 mile repeats. I took off my shoes and put my feet in the lake at the end of my run.. it was nice. Taco Tuesday!

Activity	Stats
2016-02-23 Running - Intervals Big Papio	10.10 miles 01:10:02 (6:56 min/mile)	Shoe: New Balance Boracay 0 miles on shoe Height: 6'5''

1 up/ 1down
6x1 mile with .35 ar
6:32, 6:28, 6:23, 6:27, 6:16, 6:15

Activity	Stats
2016-02-23 Running - Aerobic Downtown\Iowa - South 10:30am Weather: Sunny, 41°	7.10 miles 00:59:23 (8:21 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Sun!

Activity	Stats
2016-02-23 -	00:00:00

Just an extra post here to let you know that my photos from the Olympic Marathon Trials are up via a link on the RunDown! Big thanks to Carl for setting up the link!

Activity	Stats
2016-02-23 Swimming - Aerobic Madonna ProActive 4000 yards. 5:15am Weather: 37. Springy.	2.3 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Started with 45 min of weight circuits. Then to the pool.

1000 swim
500 kick
1000 swim
500 pull
1000 swim

I was really tired jumping in, but pleasantly surprised myself, and felt better once I got going. Good swim.

Have a great Tuesday. I have two days off and am soooooooo happy. :D

Activity	Stats
2016-02-23 Running - 5:00am Weather: IN ST. Paul 32, light snow	2.5 miles 00:00:00	Height: 5'2"

Run then tough abs workout in Girl Cave.

It is snowing right now and the flakes are absolutely gigantic.

#StopSnowing #ItsPrettyBut #TheSkyIsFalling

Activity	Stats
2016-02-23 Running - Aerobic Zorinsky 4:30am	12 miles 01:32:50 (7:44 min/mile)	Shoe: Asics Nimbus 17.6 0 miles on shoe Height: 5'8

Activity	Stats
2016-02-23 cross training: weights -	00:00:00

Before the run.

Activity	Stats
2016-02-23 Running - Aerobic Papillion/LaVista Weather: 34	5 miles 00:42:08 (8:25 min/mile)

With Carl and Colleen--so thankful to run and visit with them! Especially grateful that they allowed me to blather on about LA and San Francisco! As much as I enjoyed my trip, it is nice to be back home with these exceptional friends of mine :)

Song of the day: "Factory" by Bruce Springsteen and the E Street Band.

Activity	Stats
2016-02-23 Running - Aerobic TheQ Elevation: Ascent+528 Descent-507 4:52am Weather: 34°, Calm, 93% Kept It Real™	7.01 miles 00:58:49 (8:23 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Papillion [20160223]: Toosdee on The Q

CoachP, Dan and I on The Q; fun listening to Dan's recap of LA/San Francisco.

Happy Toosdee

Activity	Stats
2016-02-23 Running - Aerobic School Loop 5:00am Weather: 33 degrees wc 27 nnw 7 clear damp	4.8 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Activity	Stats
2016-02-23 Running - Aerobic Treadmill 5:15am	2.583 miles 00:25:00 (9:40 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9