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2016-04-16 Running - Race Run to Remember Certified?	3.1 miles 00:21:08 (6:49 min/mile)

Run to remember Tristan and Nate.

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2016-04-16 Running - Race Running out of town today Golden Valley 5k Certified? Yes	3.1 miles 00:19:40 (6:20 min/mile)	Shoe: SauconyGreyKinv. race 0 miles on shoe Height: 5' 9

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2016-04-16 Running - Aerobic Zorinsky 5:30am	8 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-04-16 Running - Long Modifed BFF 12:30pm	11 miles 01:33:35 (8:30 min/mile)	Shoe: 870v3 - Grey/Orange 0 miles on shoe Height: 6'00

easy 11 w/ Burke.

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2016-04-16 Running - Long	54 miles 00:00:00

R2R2R with Tim McCargill, Matt Neukirch, and Jason Zakaras.

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2016-04-16 Running - Aerobic Q Street/Millard South Track 10:00pm	5.07 miles 00:45:00 (8:52 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

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2016-04-16 Running - Long Lake Zorinksky 5:00am	16 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

First loop with Paul, Ashley, Rachel, and Meleia. After coming back to lifetime, Meleia and I picked up Swany and everybody else was done. Meleia an I intended to run miles 7-11 at 7:30 or faster, but we just ran miles 7-9 at sort of that pace. The rest, after picking up Swany and Lori, was a challenge.

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2016-04-16 Running - Just Running Zorinsky 4:00pm Weather: 73°	10.1 miles 01:27:32 (8:40 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 168 Avg HR: 148

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2016-04-16 Running - Race Free State Trail Run 100k Free State Trail Run 100k Certified? 7:00am Weather: 50-70s	63 miles 08:41:49 (8:16 min/mile)	Height: 6 ft

Broke the course record by over 11 minutes but ended up 2nd around 12 minutes behind Jeff Browning. Had a solid race with no real issues other than hitting the ground a couple times and scraping my left shoulder on a low hanging branch.

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2016-04-16 Running - Race Keep Kids Alive Certified? Yes 8:30am	3.1 miles 00:19:00 (6:07 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-04-16 Running - Aerobic Treadmill	3 miles 00:00:00	Shoe: Mizzuno Wave Inspire 12 0 miles on shoe Height: 6'-2

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2016-04-16 Running - XC Hood/Chalco Trails/Hood 3:30pm Weather: Warm, 72	14.02 miles 01:59:59 (8:33 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Rare afternoon run for me. Ran all 14 miles on the Chalco trails. This was tough, but one of my most memorable runs in a while. Trail humpers are a tough breed.

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2016-04-16 Running - Aerobic	7.2 miles 01:05:00 (9:01 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

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2016-04-16 Running - Aerobic 8:30am	3.1 miles 00:39:45 (12:49 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

KKAD25 5k/fun run with my 11 year old. A new 5K PR for her (her second 5 k)!

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2016-04-16 Running - Workout 9:00am Weather: Really windy	13.5 miles 02:03:03 (9:06 min/mile)	Shoe: NB 1400 A 0 miles on shoe

Workout at Mercer. 3.55 mile warm up, 6 x 1 mile (hilly down up version) with 2 min jog rest, 3.15 mile cool down.

Good group with Katie and Meagan, plus Lee joined us for #6 after he finished his 6. Small group, Ed also there encouraging us on, without the marathoners. Very happy to have company on a tough course made even tougher by the strong winds. Strong headwind on odd numbers which shows in the times.

7:39, 7:18, 7:48, 7:21, 7:53, 7:28 (times are for 1 mile as course was a tad longer)

65 min usual strength workout at Y. 45 min stretching and sit ups at home while listening to Song Exploder podcasts.

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2016-04-16 Running - Aerobic Zorinsky 6:00am	17.25 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

At the Z for the first time in a while. Got see a lot of folks, some of whom I haven't seen in a while; Court, Steph, Paul, Ash, Theresa, Meleia and more.

Got to see deer, pheasants, geese and ducks.

Ran over to Skutt for the Run to Remember, saw Kaci, Christie, Ordo, Dave, Karen and others.

I did not see Carl. Anywhere. My "I Ran With Carl" badge eludes me again. The quest continues...

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2016-04-16 Running - Tempo Norris Jr. High Track 12:30pm Weather: 60s, cloudy	6 miles 00:00:00	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

3 x 1 mile CI. Actually felt like running faster. For the first mile at least. After that it was real work but the third one didn't feel any harder. Or I just got used to the pain.

7:05, 7:07, 7:01

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2016-04-16 Running - Intervals 10:00am Weather: 65* breezy	5.8 miles 00:00:00	Shoe: Burn 0 miles on shoe Height: 6-00

Practice at West w/tbird mid-d and distance.
1-1/4 easy jog warmup plus 4x50yd pickups.
3x400 w/2 min. jog between: 79.6/77.3/75.3, 5 min. jog,
4x300 w/2 min. walk between: 53.8/53.8/52.6/53.9, 2 mi cd on the roads. Toughest speed work I've done this year. Some lower abdominal and achilles discomfort but not bad.

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2016-04-16 Biking - Tempo Wintheiser Express Weather: difficult with harder gusts	15 miles 00:00:00 0 mph	Height: 67.5

I've ridden along with a lot of athletes while training. None more impressive than this morning. NRGE stud Grant Wintheiser had 15 miles @ half marathon + :20, wind be damned. I've been trumpeting him as winning the Lincoln Half, here's why: Running fully half of the time into the gusting wind- splitting the half marathon in 1:09:30, finishing the 15 in 1:19:30 for a 5:18 average pace. Half marathon pace plus 20 seconds, spot on, works out to a winning 1:05:30, c level Kenyans no matter at all

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2016-04-16 Running - Aerobic Dreadmill 6:00am	4 miles 00:31:00 (7:45 min/mile)	Height: 5'10

Late morning. I woke up at 2:30 and was actually able to go back to sleep. Did 4 miles easy running before lifting for 75 minutes. Running felt ok. I walked for a minute in the middle to test out the hip. Feels good right now. Going to get in some saddle time later.

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2016-04-16 Running - Long Garmin. 6:45am Weather: 57. Sun and Clouds.	18 miles 00:00:00	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Pacing Day. :). Matt and I paced Garmin Half today. 2:05 for me. I'm getting better at this!! Finished at 2:03:30. :). I have to say I really love this. Not to toot my own horn, but I helped quite a few people PR today. :). Made me feel really good.

Not very impressed with the Garmin course however. Lots of boring roads and tons of hills. Really boring actually. Cool Glenda the Good Which medals though. We don't know how lucky we have it in LNK with our pretty course. No place like home. :)

Cruised another five miles post race with Matt as we cheeries on the full people.
Now some KC Joes BBQ. If we ever get out of the parking lot.

Have a great Saturday.

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2016-04-16 Running - Long Zorinsky & More 5:45am Weather: 60 Some Sun	21.25 miles 00:00:00	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Did 12.5 with Booty then headed out solo for the rest of the run. Felt like I was struggling today but was able to hit my goal plus some. Got caught up in a race on the west trail, almost got ran over by Haug and Christy.

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2016-04-16 Running - Long Zorinsky 5:00am	23.25 miles 03:03:25 (7:53 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

Started solo and met up with Carl and Dave. Ran a full loop with them and Dave took off. Continued on with Carl until about 13. Ran another two times around the big side of the lake and headed down the Run to Remember. They had a huge turnout. It was awesome to see.

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2016-04-16 Swimming - Aerobic 6:00am	2.4 miles 00:00:00

Fun morning in the pool with Pat, Dan, Erica, Bill, Paul and Paul's girl :).
4250 yards with some underwater and above water stroke video taping at the end. Kinda cool.
Off to watch soccer today and lacrosse tomorrow. Have a great weekend!

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2016-04-16 Running - Aerobic 5:45am	13 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Finally got out the door early to run. Beautiful morning.

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2016-04-16 Running - Long Zorinsky Elevation: Ascent+853 Descent-836 5:03am Weather: 59°, 6 SE, 77%	14.01 miles 01:55:00 (8:12 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160416]: Zorinsky

Full loop + big side w/ Mollak; full loop w/ BigSu.

Now it's off to the zoo w/ The Boy.

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2016-04-16 Running - Aerobic Ashers Neighborhood 5:00am Weather: 59 degrees wc 53 sse 14 cloudy	8.1 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Run / walk, didn't have it this morning. Met the Dude's for supper last night to celebrate their anniversary (Sunday) and Boston send off. Hope it's a great trip. Watching Asher's soccer game this morning before taking all 3 boys to the Jungle Book. Should be a fun day. Had a Rudy and Booty sighting as well. Enjoy your Saturday .

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2016-04-16 Running - Tempo Shopko 6:00am Weather: 60 degrees	8.07 miles 01:02:00 (7:40 min/mile)	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 181

Great times with Ben, Jerrod, Jason, Josh, Michael, and Brandon.

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2016-04-16 Running - Aerobic David City 5:30am	5 miles 00:46:30 (9:18 min/mile)	Shoe: ASICS Ultimate Tiger 0 miles on shoe Height: 5'10

Easy w/ form drills & striders x 4

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2016-04-16 Running - Aerobic House loop 6:15am Weather: 57, SSE 13	3.12 miles 00:26:01 (8:20 min/mile)	Shoe: PI N3 Blk/Spicy Orange 0 miles on shoe Height: 5'10

Heading to KC for our flight. I'm not sure what I was thinking, except being cheap. We don't get in to Boston until 9. I did get a high five from a 2015 Boston finisher during the run so not a bad sendoff.

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2016-04-16 Running - Aerobic Zorinsky 4:00am	14 miles 01:50:30 (7:53 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-04-16 Walking - Aerobic Whitehawk+ 5:00am Weather: Perfect	4.1 miles 00:57:06 (13:55 min/mile)	Height: 6'

Early morning walk, perfect timing with FUTBOL games starting at 6:30am in DoughertysPub.

Coaching FUTBOL later this morning, then maybe a lil' MTB out in the country

I think I #NailedIt with new license plate...FUTBOLR ;)