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2016-03-05 Running - Long Zorinsky 5:00am	10 miles 01:27:23 (8:44 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

easy 10.

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2016-03-05 Running - Aerobic Little Sioux Scout Ranch 7:15am	4 miles 00:33:23 (8:20 min/mile)	Shoe: Ravenna 4 Green 0 miles on shoe Height: 6'2

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2016-03-05 Running - Long 6:15am Weather: upper 30s	15 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

New course: Pacific to 144th, thru Candlewood, and back via Pacific. I enjoyed the solo long run and listened to "UnBroken" on my headphones.

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2016-03-05 Running - Long Highline Canal Trail	20 miles 00:00:00	Height: 5'07

Long run on Highline. Didnt feel great and it was windy. Wanted to get a nice 2 mile tempo towards the end but that didnt go as well as planned (5:59, 6:04).

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2016-03-05 Running - Aerobic	1.58 miles 00:00:00	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Up/Down/Race Weaving.

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2016-03-05 Running - Race Leprechaun Chase 10k (NE13002KU) Elevation: Ascent+273 Descent-274 2016 Leprechaun Chase Certified? Yes 4:05pm Weather: 61°, 6 ESE, 34%	6.2 miles 00:45:10 (7:17 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

2016 Leprechaun Chase 10k

Carl special: start too fast and finish poorly; someday I'll learn to race smarter, Saturday was not that day.

Had a fun time chit chatting w/ people afterwards; sad I missed some peeps.

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2016-03-05 Running - Aerobic	10 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

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2016-03-05 Running - Race Stampede Trail 50k Stampede Trail 50k Certified? 8:00am Weather: 30-50s	31 miles 04:10:14 (8:04 min/mile)	Height: 6 ft

Ran whole way with Todd Nott and first lap with Kaci.

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2016-03-05 Biking -	00:30:00 0 mph

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2016-03-05 Running -	9.5 miles 00:00:00

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2016-03-05 Running - Race Lep. Chase 10K Certified? Yes 4:00pm	6.2 miles 00:37:39 (6:04 min/mile)	Shoe: Saucony Mirage 0 miles on shoe Height: 5'8

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2016-03-05 Running - 3:30pm	2 miles 00:18:00 (9:00 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-03-05 Running - Aerobic Treadmill 11:30am	3.1 miles 00:30:00 (9:40 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

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2016-03-05 Running - Race Leprechaun Chase. Leprechaun Chase Certified? Yes 4:00pm Weather: Gorgeous.	6.2 miles 00:47:03 (7:35 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Had no idea what to expect. Pleasantly surprised. Started way too fast. Not sure what I was thinking. Mile 3 and 4 about killed me. Mile 5 found another level. Confidence builder for me. 30 sec pr. Happy. :) But wish I could have been under 47.

Had just the best time. Work friends. Running friends. Old friends. New friends. Loved it. Pink Gorilla making me feel like one of the guys. :). Would have been a perfect day if one more person could have been there.


Post celebratory bottle of wine at Glacial Till with Guru of Masters, Ivan, and Guru of All Things, Carolyn.

Props to all that ran today. Well done. And kudos to Ben, Jason and Zach. Stellar.

Really missed daLenz with the smile. Wasn't the same.

Have a great rest of the weekend. :)

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2016-03-05 Running - Race Leprechaun Chase Certified? 4:00pm	6.2 miles 00:40:06 (6:28 min/mile)	Shoe: Rav 6 2016-02 Green 0 miles on shoe

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2016-03-05 Running - Race Leprechaun Chase Certified? 4:00pm Weather: 59* sunny	6.2 miles 00:38:59 (6:17 min/mile)	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

Tried to stay conservative at the start. Always kind of a cluster getting around people. First 3 in 6:08/6:11/6:09 felt like I wasn't redlining but working hard. Course is deceptively hilly and the wheels came off a bit again but not terrible: 6:31/6:24/6:32. Pretty hard effort over the last mile still trying to catch ladies. Always fun passing people the whole way. Age grades to 33:30...I'll take that for my current shape.

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2016-03-05 Running - Aerobic 3:30pm Weather: 59* sunny	2.7 miles 00:00:00	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

Warmup and cooldown at Lep Chase. Knees were really feeling rough after. Cooldown was at 10+ minute pace...just shuffling.

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2016-03-05 Running - Aerobic Mahoney Weather: 56°	2.1 miles 00:18:41 (8:53 min/mile)	Shoe: Brooks Cascadia 0 miles on shoe Height: 6' 4

Warmup, and a short cool down when I went back out to run in with a friend who was running his first 10k.

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2016-03-05 Running - Race Mahoney Leprechaun Chase 10k Certified? No 4:00pm Weather: 56°	6.2 miles 00:44:09 (7:07 min/mile)	Shoe: Brooks Cascadia 0 miles on shoe Height: 6' 4 Max HR: 181 Avg HR: 169

Always a fun race, and very happy with my time! I haven't been going many fast training runs, so I wasn't sure what to expect today. Started out pretty fast but I was able to hold the pace throughout for the most part. Good seeing such a great crowd out there!

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2016-03-05 Biking - Exercise Bike 6:15pm	20 miles 00:58:20 20.57 mph	Height: 6 ft

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2016-03-05 Running - Aerobic Stampede Trail 50k Weather: 30-50s	9 miles 01:16:00 (8:26 min/mile)	Height: 6 ft

4 1/2 wu 4 1/2 cd. Ran cool down with Kaci, Pete and Kevin.

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2016-03-05 Running -	12 miles 00:00:00	Shoe: NB 1400 A 0 miles on shoe

With race tomorrow, stayed away from workout. 60 min strength circuit. 40 min stretching.

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2016-03-05 Running - Leg Speed 9 x 30 1:00pm	11 miles 01:31:30 (8:19 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

w/u, 6 striders, 9 sprints, c/d

Won 2 BB games today. Lost our first game 24-10. Came back to win a nail-biter 12-9. Dominated our last game 28-2. Good way to end the year. Team improved, hopefully they had some fun.

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2016-03-05 Walking - Aerobic 1:00pm	4.3 miles 00:00:00	Height: 6'-2

Stroller around the lake.

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2016-03-05 Swimming - Aerobic 5:45am	2.6 miles 00:00:00

solo swimming. 4500 yards.
good luck lads and lasses!

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2016-03-05 Biking - Long Weather: 66 Sunny windy	43.52 miles 02:37:56 16.53 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Windy, but nice day. There weren't a lot of crane watchers, but a few of the ones out were kind of sketchy.

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2016-03-05 Running - Aerobic Big Papio	10.51 miles 01:16:16 (7:15 min/mile)	Shoe: New Balance Boracay 0 miles on shoe Height: 6'5''

Legs are officially tired.

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2016-03-05 Running - Race Lake Manawa Lake Manawa Series Certified? Yes 10:00am Weather: 40s, sunny	13.1 miles 01:40:35 (7:40 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

My goal was to average between 7:30 and 7:50 overall so I guess I can call this a success. One of my slowest but the time actually seemed to go by pretty fast. Ran the first circuit with Rob Cubrich; that was good for me since I was feeling a bit depressed seeing people I used to be able to run with leave me in the dust. He reminded me that its a blessing to be able to keep doing this regardless of the pace.

After he turned in I ran my worst mile of the day and a newbie who said he wanted to run 1:50 caught me and asked if this pace was too slow. I wanted to slap him but he also told me he could bench press 315 pounds so I let it go. It must have been too slow for him because he took off at Boy Scout Island and finished 3 minutes ahead of me.

Good for me he left because I was able to crank up the tunes and focus on my pace. Throwing out that bad mile I ended up running the rest only 2 seconds per mile slower than the first half. My time projects out to about a 3:29 marathon and my BQ is 3:40 so I'm doing ok.

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2016-03-05 Running - Aerobic 11:00am Weather: 50* sunny	2 miles 00:00:00	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

Just a couple real easy shake out miles on the track after practice this morning. Knees are a little cranky after yesterday's speedwork.

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2016-03-05 Running - Hills	7.75 miles 00:00:00	Shoe: Brooks Cascadia 0 miles on shoe Height: 6'2

PRSP with Kyle. First time running out there. Biked out there numerous times. It was an eye opener (fitness wise).

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2016-03-05 Running - Aerobic Blackhawk Loop	8.3 miles 01:12:25 (8:43 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

close to perfect weather. sunshine, blue sky, light wind. volunteering at the chase this afternoon, probably see some folks there.

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2016-03-05 6:30am	6.45 miles 00:00:00	Shoe: Asics Gel Cumulus 15 Lite Show 0 miles on shoe

Mike's work didn't allow him to run all week so we took it real slow but got it done. See you all this afternoon at the Chase!

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2016-03-05 Running - Aerobic Zorinsky 6:30am	12 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

Great morning. First loop with Macy. Caught up with Court, Steph, Ash, Di and Scott. Great to see you guys! Did another solo West loop. Picked up the pace by about a minute/mile.

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2016-03-05 Running - Aerobic 10:45am Weather: 46, sunny	1.2 miles 00:00:00	Shoe: PI N2v2 Lime 0 miles on shoe Height: 5'10

Planned to go about 15 today but I'm still getting some twinges in the achilles and figured it would be smarter to just lay off. Still no swelling so hopefully it won't last too long. They aren't painful enough where I couldn't run but I don't see any point in losing the progress I've made.

Had signed up for Leprechaun Chase this afternoon but a Father-Daughter dance trumps driving to Ashland.

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2016-03-05 Running - Tempo 8:00am Weather: 35, sunny, nw 7	6.04 miles 00:45:00 (7:27 min/mile)	Shoe: Zoom Fly 0 miles on shoe

3 mile tempo

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2016-03-05 Aerobic Lake Z 7:00am	4 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Ran walked for 4 miles with a big group! Ash, Steph, Di and Scott and even Swany for a bit at the end. Great morning, very grateful to be out there!!

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2016-03-05 Running - Aerobic Zorinsky & More 7:45am Weather: 33 Sunny light N. wind	8.25 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Sunny but chilly start with Booty. Ran Walnut then around the Z big lake.

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2016-03-05 Running - Aerobic Rds by Avon, SD 7:30am Weather: 27 degres	6 miles 00:00:00	Height: 6' 3 Weight: 180

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2016-03-05 Running - Aerobic Zorinsky and More 7:45pm	8.25 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Nice run around the lake with Rudy.

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2016-03-05 Running - Aerobic Zorinsky 4:30am	17 miles 02:18:21 (8:08 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-03-05 Running - Aerobic Devils Gap 8:00am Weather: 35 degrees wsw 5 clear	3.1 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Great morning weather wise, couldn't ask for better. Woke up yesterday with a sore right knee. Not so bad as long as I keep my stride just right. Up and down hills was interesting. Going to pass on LC10k. Good luck to everyone racing today. Guess we will go to my uncle's 90th birthday celebration this afternoon. 90 doesn't seem that far away anymore. :)

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2016-03-05 Running - Long Mollak's Urban Marathon 5:00am Weather: Perfect	26.2 miles 03:08:54 (7:12 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

Planned on 20 but still felt good and I am going to have to increase mileage and distance soon so I running. Tried to keep the miles consistent and easy in the end. Focused on stride and what was hurting. Good amount of stretching after and will likely do some yoga later to loosen up

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2016-03-05 Running - Long Dreadmill 6:30am	3 miles 00:24:00 (8:00 min/mile)	Height: 5'10 Avg HR: 133

Longest run of the week = long run, right? Hip felt ok. I'm really going to be watching lingering pain as I ease back into this. Did 60 minutes of weight training (legs) post followed by 15 minutes of stretching/foam rolling. Cycling later today.

Happy Saturday, all!