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2016-03-16 Running - Aerobic Casinos loop 11:00am	6.25 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

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2016-03-16 Running - Aerobic	9 miles 00:00:00	Shoe: Hoka Cliftons- teal 0 miles on shoe

With Salem, Cohoon, and Regnier

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2016-03-16 Running -	8 miles 00:00:00	Shoe: NB 890 Green B 0 miles on shoe

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2016-03-16 Running - Tempo Bluffs Regional Park	13 miles 00:00:00	Height: 5'07

Got a warmup in with John and Dostal. Then ran a hard loop of the bluffs. I ran 14:48. Had some wind to fight on a couple of the hills and my legs still didnt want to go all out. It was good to push it again out there.

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2016-03-16 Running - Aerobic Lake Cunningham 12:00pm	5.2 miles 00:00:00	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

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2016-03-16 Running - Aerobic 5:00pm Weather: 50* breezy	7 miles 00:53:40 (7:40 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

Did a solo ghetto after practice. Just testing knee and it felt ok so kept pushing and ended up doing 8:18/7:45/7:43/7:21/7:18/6:54 with some hills over the last half. Working hard and really had no knee issues...can't figure that out.

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2016-03-16 Rowing - Easy Row Basement Erg 3:00pm	3.73 miles 00:00:00	Height: 6' 1

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2016-03-16 Cross Training - Aerobic 24 hr Fitness 6:00pm	00:30:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Weight: 197

I tweaked my back last Friday and have been out of commission since. Thought I'd spend a little time on the ArcTrainer to see if I could loosen up a little.

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2016-03-16 Walking - Aerobic Whitehawk 6:30pm Weather: Perfect	4 miles 01:04:00 (16:00 min/mile)	Height: 6' Weight: 175

Chatted with Jody Green a bit, she's a good one

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2016-03-16 Biking - Exercise Bike 7:15pm	20 miles 00:58:10 20.63 mph	Height: 6 ft

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2016-03-16 Running - Intervals Kearney Hike and Bike Trail 5:45pm Weather: 50s	12 miles 01:13:10 (6:05 min/mile)	Height: 6 ft

4 - 2 miles hard with 1 mile jog. 2 mile splits - 10:55, 11:08, 11:06, 11:02

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2016-03-16 Running - Aerobic David City 7:00pm	5 miles 00:44:00 (8:48 min/mile)	Shoe: Saucony virrata blk (2) 0 miles on shoe Height: 5'10

Streaking: Day 729

Felt terrible today, hopefully not coming down with something

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2016-03-16 Running - Hills Weather: 48 Cloudy windy	3 miles 00:30:12 (10:04 min/mile)	Shoe: Brooks Pure Grit 0 miles on shoe Height: 5'9

1 mile warmup, 5xTornado Hill, cool down. Better HR recovery than last week. Wind was cool but at least no rain!

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2016-03-16 Hills Big Papio, E California Elevation: Ascent+436 Descent-432 2:20pm Weather: 57°, 17 WNW, 28%	5.08 miles 00:39:51 (7:50 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160316]: East Callyfornya HillZ

Faster uphill (all 6 or 7 (or 8?) of them), with the wind, versus downhill, into the wind.

Gusty!

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2016-03-16 Running - Intervals Big Papio	8.09 miles 00:53:59 (6:40 min/mile)	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

2x3miles
19:30 (6:30 ave)
19:23 (6:28)
coughing like crazy after this run...
I hate colds

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2016-03-16 Running - Aerobic Zorinsky & More 4:30pm Weather: 56 cloudy Wind 15mph nw	10.5 miles 01:28:20 (8:24 min/mile)	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Legs were tight from spinning. Run felt tough but I'm happy with the pace. Foot felt good.

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2016-03-16 Running - Aerobic Home 5:00pm Weather: 56 degrees	4 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 182

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2016-03-16 Running - Intervals CU-Riverfront 12:30pm Weather: 57, strong northwest wind	5.52 miles 00:42:00 (7:36 min/mile)	Shoe: Zoom Fly 0 miles on shoe

8x400 @ mile pace (2 min. AR). Sucked at these today. Everything was hard, everything was slow. Oh well.

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2016-03-16 Swimming - Aerobic Madonna 2100 yards 8:30am Weather: Very nice.	1.2 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

After a 30 min nap in the sauna I felt soooooo groggy and out of it. A shriveled prune. Never woke up. Lucky I didn't drown!! About half way through my set I offered to share my lane with a man waiting. It's never ideal, but always doable. At the end of about 30 minutes, he waited for me at one end and told me it was a complete pleasure and he was very grateful to me for sharing. He told me he will now go pay it forward. :). I thought that was pretty cool. Kinda made my swim.


Then I went and had an awesome lunch at Blue. Beautiful out there.

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2016-03-16 Running - Aerobic Bridge	6.3 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

the terry 10k

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2016-03-16 Running -	6.5 miles 00:00:00	Height: 5' 4

Speed workout... Had a hard time just making it out the door, I didn't sleep well and legs were tired from yesterday, but I made it through the workout:) 2x 1k at 4.20 1min recovery 4x800 @ 3.30 3.32 3.34 3.36 then 4x400 (felt so slow and I was getting slower) 1.39 1.40 1.37 1.40

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2016-03-16 Walking - Aerobic Bar None Loop Weather: windy already	1.5 miles 00:00:00	Height: 67.5

Its a Star Guy Grow Light Loop. I've got 1 bank of 8 (thanks JZ) and just got two more banks of 4. A dozen heat mats. I purchase all home made potting soil (phosphate, lime, Texas greensand, perlite, composted manure, coir, peat moss, azomite, and bloodmeal, proprietary amounts) from Paradigm Gardens in Omaha. Mix and block by hand. Individual seeds into individual blocks, very little waste. Each seed a sprout, a seedling, a plant, a harvest, a buck or few. Amazing. #BarNoneProduce#GardenToTable#BestOrganicPractices#FreeRange#FarmStrong#PeasantLifestyle#PitchPizzeria#DixieQuicks

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2016-03-16 Running - Intervals Pedestrian Bridge	9.1 miles 00:00:00	Height: 5'10

Old skool run on the levee. Some with the wind. Some into it.
1.0 (5:45)
0.8 (5:23)
0.6 (5:25)
0.4 (5:13)
0.2 (5:00)
0.1 (4:30)

On Sunday I checked and I did not make it into NYC. A quick inquiry, result verification and I was in yesterday.

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2016-03-16 Running - Tempo Downtown\Iowa - North 10:30am Weather: Breezy, 46°	8.01 miles 00:57:41 (7:12 min/mile)	Shoe: 2-ASICS DS Trainer 20 - Bl/Si/ 0 miles on shoe Height: 5 10

Workout Wednesday:

2/wu, 5/mi @ GMP (6:57 [oops], 6:51, 6:50, 6:52, 6:52), 1/cd

10 push-ups after each mile.

Felt good. Battled the wind coming back over the ped bridge. Still not comfortable with the 6:50-7:00 pace. A lot of watch watching to stay on it. Generally too fast, or way off in the 7:10 range. 6:45 or 7:10, 6:55 just isn't a gear I have.

Stretching and foam roller post.

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2016-03-16 Running - Intervals	7 miles 00:00:00	Shoe: Nike Vomeros 0 miles on shoe Height: 6'2

Longest run for me in awhile. Tested the heal with 2 miles at MRP with Carolyn, Jenn and Matt. Felt pretty good actually. Really liking the vomeros.

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2016-03-16 Running - Aerobic regency parkway 5:00am Weather: 41F	8.25 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

Never a dull moment when Jimmy is around :) - Theresa and Dave, too, to round out the group.

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2016-03-16 Running - Aerobic Hoods 6:45am	2 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

With Cody

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2016-03-16 Running - Aerobic 5:00am Weather: 39	7 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

The usual on Q Street.

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2016-03-16 Running - Aerobic 5:00am	7.5 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

Run with Dave, Betsy, and .....Jimmy!

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2016-03-16 Running - Aerobic Rock Island/Old Cheney/Boosalis 5:00am Weather: 40. Perfect for shorts. ;)	7.04 miles 00:59:07 (8:23 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Me, Matt, Carolyn, Bryan, and Troy met at Shopko. All together for warmup and then Carolyn had 8 miles at steady state at about 720 pace. We spread out for awhile and then Bryan, Matt and I for the last 3 miles. Of course I have only one pace. I'm a little frustrated at this. But the great company always makes me feel good. We said it again~Absolutely no better way to start the day.

Me and Matt for Caribou Coffee after the run. BDay lunch with my Mama today at Blue. I think I will jump in the pool a bit first.

Have a most excellent Wednesday. :)

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2016-03-16 Goose -	00:00:00

On the sidelines. Got some good drugs last night but walking the dogs this morning was hard to breathe so running is out of the question. Hope I kick this stuff quickly - last year it's what kept me out of Lincoln. Every year in the spring, bronchitis and/or sinus infection like clock work. I must be doing something way wrong. See ya in a few days - I hope.

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2016-03-16 Running - Aerobic Zorinsky 4:00am	16 miles 02:10:00 (8:07 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-03-16 Running - Intervals Westside Hillz 4:30am	12 miles 01:24:45 (7:03 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

Sleepy Mollak. 5k warm up and then 3 x 10 min. Just made it through.

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2016-03-16 Running - Aerobic Ralston/LaVista/Papillion Weather: 43; 10 mph WNW wind	7.5 miles 01:01:14 (8:09 min/mile)

Song of the day: "Solsbury Hill" by Peter Gabriel.

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2016-03-16 Running - Aerobic School Loop 5:00am Weather: 27 degrees wc 18 wnw 9 clear	4.2 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0