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2016-03-12 Running - Race Running out of town today Palm Beach 10 mile Certified? Yes	10 miles 01:11:00 (7:06 min/mile)	Shoe: Saucony 1/2 mar. racers 0 miles on shoe Height: 5' 9

Dead after about 3 miles. Last 2 miles easily over 8 minute pace. Humid!

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2016-03-12 Running - Warm-up/cool-down Running out of town today	1 miles 00:10:00 (10:00 min/mile)	Shoe: Saucony 1/2 mar. racers 0 miles on shoe Height: 5' 9

Warm up

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2016-03-12 Running - Aerobic Grand Canyon Rim Trail 7:00am Weather: cold and snowing - WTF	8 miles 01:09:34 (8:41 min/mile)	Shoe: Adrenaline 14 - Grey/Orange 0 miles on shoe Height: 6'00

easy 8 around the Grand Canyon. It snowed and it was cold, but it was still awesome.

4 mile hike later.

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2016-03-12 Running -	7.52 miles 00:00:00	Shoe: Nimbus 17 LS 0 miles on shoe Height: 5'7

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2016-03-12 Running -	1.49 miles 00:00:00	Shoe: Nimbus 17 LS 0 miles on shoe Height: 5'7

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2016-03-12 Running - Long Downtown 6:00am	15 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

DT13 with Field Club Extension. With Dave for most, Meleia and Carl.

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2016-03-12 Running - Aerobic Treadmill 7:00am	3.22 miles 00:30:00 (9:19 min/mile)	Height: 5'9

Little Vegas treadmill run

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2016-03-12 Running - Long Zorinsky 5:30am	15 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

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2016-03-12 Running - Long Highline Canal Trail	18 miles 00:00:00	Height: 5'07

Easy long run on Highline. After 13.5 I added in 5 by 3:00 on/2:00 off.

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2016-03-12 Running - Aerobic Hood 5:15am	8 miles 01:09:00 (8:37 min/mile)	Shoe: Ravenna 5 Grey 0 miles on shoe Height: 6'2

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2016-03-12 Swimming - Aerobic 6:00am	2.5 miles 00:00:00

4400 yard swim then nap then sandhill cranes.

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2016-03-12 Running - Aerobic	10.25 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

late morning run at zorinsky. right knee is ???

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2016-03-12 Running - Aerobic 5:00pm Weather: 55* overcast	5 miles 00:38:45 (7:45 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Dyson Hollow loop on the soft gravel. Knees felt better but achy. Had 40 at No Frills this morning.

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2016-03-12 Running - Aerobic David City 1:30pm Weather: lo 50s, cloudy	13 miles 01:54:00 (8:46 min/mile)	Shoe: Saucony virrata blk (2) 0 miles on shoe Height: 5'10 Max HR: 162 Avg HR: 146

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2016-03-12 Running - Workout 9:00am Weather: Nice but windy	16 miles 02:25:14 (9:04 min/mile)	Shoe: NB 890 Green B 0 miles on shoe

MMM workout at Mercer. Warm up 3.6 miles some at home, 6 x 1 hilly mile with 2:00 jog rest, cool down 5.7 miles some solo some with George and some from Y to CVS and back. Badly needed a bathroom break so ran 2nd to McDs and 3rd back to Mercer.

7:41 (out), 7:07 (downhill) 8:23 (uphill), 7:54 (back), 8:07 (out), 7:49 (back)

60 min strength circuit. Very tired when I started but got through it without reducing weight. 45 min stretching.

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2016-03-12 Running - Aerobic Pumpkin Patch Naddy 7:00pm	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 Joe and Tom.

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2016-03-12 Running - Aerobic Zorinsky East 12:00pm Weather: 57, south breeze, misty	5 miles 00:41:00 (8:12 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

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2016-03-12 Running - XC Wilderness Park	4.75 miles 00:00:00	Shoe: Brooks Cascadia 0 miles on shoe Height: 6'2

Wilderness with a Doc sighting and with el Jefe.

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2016-03-12 Running - Intervals	5 miles 00:00:00

12 200s, all slower than i hoped for.

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2016-03-12 Running - Long Mopac 7:45am	10.1 miles 01:26:18 (8:32 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

Ran across Mo and chatted with her for a few miles of her warm up (fastest miles of my run).

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2016-03-12 Running - 6:30am	4.83 miles 00:00:00	Shoe: Asics Gel Cumulus 15 Lite Show 0 miles on shoe

For about 5 hours of sleep last night max, coughing like a myths. Ran with Mike, read the paper, and promptly feel asleep for about 3 1/2 hours. Still feel groggy after a shower. Good thing Shelley went to Iowa yesterday.

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2016-03-12 Running - Aerobic Lake Z 8:30am	3.5 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Cody ran the east side while Alexis(on bike) and I ran/walked the west side! Had a ton of fun and it was great to see a few familiar faces out there!!

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2016-03-12 Running - Long DT13, Field Club Trail Elevation: Ascent+989 Descent-997 6:00am Weather: 41°, Calm, 87% Kept It Real™	15.44 miles 02:08:54 (8:20 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Omaha [20160312]: DT13 + Field Club Trail

BigSu, CoachGoz, Meleia and I on DT13, til Field Club Trail, then TMC ran FCT before finishing DT13.

Perfect morning.

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2016-03-12 Running - Aerobic Golden, CO 6:45am Weather: 45. Beautiful.	7.02 miles 00:00:00	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Awesome trail run this morning on the bluffs overlooking Golden. With Matt. Really nice morning. Any slight incline is tricky up here with the altitude. My legs are a bit tired. I love trails though, so this was just right. Spectacular views and perfect company. :)

Headed home later. First, some rock climbing.


Have a great Saturday.

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2016-03-12 Running -	14.25 miles 00:00:00	Height: 5' 4

Long run with Stacy and Amber 9 mile warm up then 4 miles at pace.

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2016-03-12 Running - Aerobic 9:00am	5.5 miles 00:00:00	Shoe: Hoka Cliftons- teal 0 miles on shoe

Surprised how good I felt. Met with track team to get their morning miles. Pushing jogging stroller so didn't have any need to get eager with pace or distance.

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2016-03-12 Running - Aerobic Weather: 45 Sunny light wind	5.63 miles 00:55:00 (9:46 min/mile)	Shoe: Brooks Connect 2 black 0 miles on shoe Height: 5'9

Nice morning! Slow, but non-stop run. Great to see so many people I know out on the roads and trails this morning!

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2016-03-12 Biking - Aerobic Indoor Trainer 5:30am	01:00:00 0 mph	Height: 5'10 Max HR: HRV87 Avg HR: 136 Rest HR: RHR42

Did 45 minutes of metabolic circuits (kettlebell snatches, burpees, etc.) followed by 45 minutes of legs. I was pretty taxed after so I had a small breakfast before hitting the bike. I do my morning training fasted right now and I've been consuming only a plant protein blend post lifting and pre cycling. Pretty drained after a week with medium volume and a marked caloric deficit, so training in a fed state was refreshing.

More cycling later. The dreaded tempo effort.

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2016-03-12 Running - XC Lake Cunningham 5:00am	23 miles 03:01:22 (7:53 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

Started out really tired. It was dark so I had my headlamp on for the first loop. Settled in after 4 or 5 miles. Just tried to relax and enjoy the miles. I focused on fueling and hydrating. Sunrise was beautiful.

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2016-03-12 Running - Aerobic Shopko 6:30am Weather: 42 degrees	4 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 178

Very fun conversationally paced run with Brandon and Michael.

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2016-03-12 Running - Aerobic 7:00am Weather: 42 some sun	8.25 miles 01:13:01 (8:51 min/mile)	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Running with Booty thru Walnut and the Z big lake. A lot of people at the Lake today.

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2016-03-12 Running - Long Zorinsky	16.5 miles 02:08:00 (7:45 min/mile)	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

Loved seeing some happy faces this morning. Thanks to all I ran with.

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2016-03-12 Running - 6:15am Weather: In St. paul gorgeous. 45, clear	3.5 miles 00:00:00	Height: 5'2"

Ran a 5K time trial again. Was 2 minutes faster than 2 weeks ago. It's still slow but a faster slow at least. I make sure the course isn't too easy and balance up and down hills so it is legit. Today it was also a lot warmer than the last TT 2 weeks ago.

Happy Saturday.

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2016-03-12 Running - Aerobic Zorinsky and More 7:00am	8.25 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Great run with Rudy at the lake.

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2016-03-12 Running - Aerobic LT-Lake Z-LT 6:00am Weather: Nice, 41	9.69 miles 01:23:05 (8:34 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

It have been a while since I had seen the Z kids. Too long. Special Dan and Ashley appearances too. It's been a good morning.

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2016-03-12 Running - Aerobic Zorinsky 4:30am	20 miles 02:30:24 (7:31 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-03-12 Running - Aerobic West Omaha Weather: 41	7 miles 00:57:56 (8:16 min/mile)

Did not have to work today, so I met up with Scott, Amy, Dave, Sarah, Jennifer, Miguel, plus a woman I had not met before and unfortunately can't remember her name. Also saw Shawn and chatted with him briefly as I was finishing and he was starting. I thought we were doing a Zorinsky loop, but instead wound through West Omaha neighborhoods. It was great company and so nice visiting with folks I had not seen in a long time!

Dave had asked me if I would be doing a write up on the deceased Keith Emerson. Certainly I wish him to rest in peace. I like Emerson, Lake and Palmer, but am not a huge fan, and don't know enough about their music. Other than obviously Keith Emerson is one of the great English keyboardist virtuosos, along with Jon Lord and Rick Wakeman.

Song of the day: "Just a Song Before I Go" by Crosby, Stills and Nash.

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2016-03-12 Running - Long School Loop 5:00am Weather: 40 degrees ssw 7 partly cloudy	9.4 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Another nice morning to be out and about. Heading east to watch some baseball. Enjoy your weekend.