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2016-03-14 Running - Intervals CHS Track 4:15pm	6.50 miles 00:00:00	Shoe: Asics Kayanno 21 (Gld) 0 miles on shoe Height: 5'11

12 x 400's (Interval)

Worked with my distance kids today...pushed my top girl the last 4, and then jumped in and did 3 more with my hurdler girl...

Best I've felt in some time...left hip is tender and muscle is sore...

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2016-03-14 Running - Aerobic Running out of town today	3 miles 00:28:00 (9:20 min/mile)	Shoe: SauconyGreyKinv. race 0 miles on shoe Height: 5' 9

Tired after racing, humidity.

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2016-03-14 Running - Aerobic South Mountain Trail 7:45am	3.8 miles 00:57:32 (15:08 min/mile)	Shoe: Adrenaline 14 - Grey/Orange 0 miles on shoe Height: 6'00

Easy trail recovery run.

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2016-03-14 Running -	8 miles 00:00:00	Shoe: NB 890 Green B 0 miles on shoe

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2016-03-14 Running -	10.5 miles 00:00:00	Shoe: Nimbus 17 LS 0 miles on shoe Height: 5'7

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2016-03-14 Running - Aerobic Bluffs Regional Park	12 miles 00:00:00	Height: 5'07

Easy run with Dostal at the Bluffs.

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2016-03-14 Running - Aerobic 5:00pm Weather: 75*	3.2 miles 00:25:20 (7:55 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Easy after practice and knee soreness made me turn back early. Yesterday's run was decent and the next day I suffer. Maybe I only get every other day any more?

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2016-03-14 Running - Aerobic Regency 5:00am	7.5 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

Easier to get up after the time change than I thought - thanks to Betsy and Dave!

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2016-03-14 Running - Aerobic	4 miles 00:00:00	Shoe: Hoka Cliftons- teal 0 miles on shoe

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2016-03-14 Running - Aerobic Lake Cunningham 12:00pm Weather: 61, sunny	5.2 miles 00:00:00	Shoe: Merrell Sonic Glove 0 miles on shoe Height: 5'9

A little too warm for my taste.

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2016-03-14 Running - Aerobic David City	5 miles 00:44:15 (8:51 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10 Max HR: 155 Avg HR: 143

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2016-03-14 Running - Hills District666 Elevation: Ascent+751 Descent-753 2:08pm Weather: 72°, SSW 7, 29%	6.06 miles 00:48:44 (8:02 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160314]: Reverse District666

Too hot, too soon; #FatCJS was gasping for all the air, walking as necessary and feeling mucho frumpy.

Joslyn turned nine today (@ 10:35 AM specifically); it happened in a blink.

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2016-03-14 Running - Aerobic Home 4:45pm Weather: 72 degrees	4 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 183

Wonderful run with Julie.

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2016-03-14 Biking - Exercise Bike 7:15pm	20 miles 00:59:40 20.11 mph	Height: 6 ft

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2016-03-14 Running - Tempo Kearney Hike and Bike Trail 5:45pm Weather: 60-70	12 miles 01:11:50 (5:59 min/mile)	Height: 6 ft

30:00 tempo with 6:00 easy twice

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2016-03-14 Running - Aerobic Big Papio	4.02 miles 00:31:18 (7:47 min/mile)	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

came down with a cold and felt like quitting after 2 miles. not sure how tomorrow is going to go. need some sleep

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2016-03-14 Running - Tempo Weather: 73 Cloudy humid	3.22 miles 00:26:53 (8:20 min/mile)	Shoe: Brooks Connect 2 black 0 miles on shoe Height: 5'9

Pi Run course in honor of Pi Day! Had to veer off course a couple times for traffic and people so it was a little long on GPS. Tempo run. Surprised at the pace given it was a little warm.

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2016-03-14 Biking - Aerobic N. Arterial, Lake North 5:00pm Weather: 70, SE 5	25.04 miles 01:16:08 19.73 mph	Height: 5'10 Max HR: 155 Avg HR: 138

Legs were feeling a bit beat after the miles yesterday so the bike called. Couldn't ask for a much nicer afternoon to go for a bike ride. Other than the bug that flew straight to the back of my throat, it was a pretty good ride.

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2016-03-14 Rowing - Easy Row Basement Erg 5:00pm	6.2 miles 00:53:58 (8:42 min/mile)	Height: 6' 1

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2016-03-14 Running - Aerobic Memorial Park 11:00am	6.5 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

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2016-03-14 Running - Aerobic Clearwater Falls 11:45am	6.3 miles 00:56:04 (8:53 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

felt pretty warm out.

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2016-03-14 Running - Aerobic So Omaha 11:45am	6 miles 00:53:00 (8:50 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

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2016-03-14 Running - Aerobic	6.5 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

easy not easy day. felt rough. knee feels somewhat better

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2016-03-14 Running - Aerobic Downtown\Iowa - North 10:30am Weather: Amazing, 52°	8.40 miles 01:05:45 (7:49 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Spring sprung today. Perfect out. Fun new detour on the Iowa/North riverfront trail due to some sort of construction. Tons of frogs making frog noises along a marshy area.

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2016-03-14 Running -	7.5 miles 00:00:00	Height: 5' 4

3 mile warm up with my hound and finished a mile and a half with Will!!! Beautiful day, working on my herb garden we dug 30 by 30 ft :)

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2016-03-14 Running - Aerobic regency hood 5:00am Weather: 50F	8 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

excellent running weather this morning - with Theresa and Dave.

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2016-03-14 Running - Long Little Italy - Bob - Hanafan 5:30am Weather: 52, Foggy	11.19 miles 01:35:00 (8:29 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

Really cool/scary fog. I couldn't see even a hint of the lights of downtown from Heartland Park or the Ped Bridge.

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2016-03-14 Rowing - Easy Row Basement Erg 10:30am	3.73 miles 00:31:00 (8:18 min/mile)	Height: 6' 1 Weight: 210.8

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2016-03-14 Running - Aerobic See below	6.15 miles 00:00:00	Shoe: Nike Vomeros 0 miles on shoe Height: 6'2

really liking the Vomero's. big group today on a great morning. Heel is about at 60%. boo-hiss!!

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2016-03-14 Running - 6:00am Weather: In St. Paul 50, dense fog, GRAY	2 miles 00:00:00	Height: 5'2"

Took Jack to the airport at 3:30 a.m. He's going to spring training in Fort Meyer so it's just Charlie and me for ten days. #GrapeFruitLeague #Twins #Cardinals #Baseball

I did a lot of weights and abs today and only had time for 20 minutes so I went out for a quick run. guess what I saw? Along the shores of Sucker Creek was a large mink! So cute.

Not ready for work again today. Happy Monday. :)

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2016-03-14 Running - 5:00am	7 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

Grinding it out on Q Street with Joe.

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2016-03-14 Running - Aerobic Extended Sheridan Loop Goofy. 5:15am Weather: 48. Pleasantly humid!	6.24 miles 00:55:33 (8:54 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Lots of chatter today! Bryan, Jason, Ben, Troy, Carolyn, Matt, and me from Shopko for an easy 6. I earned my merit badge today for keeping the pace relaxed. They were proud of me. :) It was nice to get back to run with my peeps, and back to sea level to be able to breathe. The views along Hwy 2 didn't quite compare, but it's nice to be home all the same. Very active and busy vacay and my body is feeling it, but so fun all the same. Good times.

Happy BDay to my Mama. She is absolutely as good as it gets. :)

Have a fab Monday.

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2016-03-14 Running - Intervals Westside Hillz 5:00am	12 miles 01:23:00 (6:55 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

5k warm up and then 8 x 3:00 on/off. About a 2 mile cool down. This was mentally tough for me. After the miles of the last few days I was just worn out and it took me several intervals to settle in to the work out. The last one was mostly downhill and I was able to hammer it the whole time. The mileage has been tough, but I can tell that I'm getting stronger. Had a quick flyby and hello from Betsy, Theresa, and Dave during the first interval

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2016-03-14 Running - Aerobic Zorinsky 4:00am	14 miles 02:00:00 (8:34 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-03-14 Running - School Loop 5:00am Weather: 39 degrees w 5 clear	4.2 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Nice morning. Slept to the alarm, first time in a long while. At the game yesterday, a foul ball hit to the right field berm bounced once and hit a young man, knocking him out. EMT's worked quite a while before carting him off. Hopefully he is ok. Other that that and lots of traffic on the way home, a pretty good weekend. Happy pi day.