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2016-04-23 Running - Long Cherry Creek Trail	16 miles 00:00:00	Height: 5'07

Long run from home. Wind kicked my butt going out then I over heated in the way back.

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2016-04-23 Running - Aerobic Zorinsky 6:00am	7.5 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-04-23 Running - Long Lake Zorinksky 4:45am	18 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

4:45 am (argh) with Meleia and Matt. It wasn't that bad, though. It was nice to have it over with.

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2016-04-23 Running - Tempo Zorinsky East 8:00am Weather: 51, sunny	6.25 miles 00:46:00 (7:21 min/mile)	Shoe: PureCadence 4 0 miles on shoe

1 up, 4mi @ tempo (6:44, 6:41, 6:44, 6:44), 1.25 down

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2016-04-23 Running - Aerobic Keystone	9 miles 01:15:00 (8:20 min/mile)	Height: 6'1

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2016-04-23 Running - Race MAverick Stampede Certified?	3.1 miles 00:21:23 (6:53 min/mile)	Height: 6'1

I wish I was faster.

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2016-04-23 Running - Aerobic Zorinsky 6:00am	12 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

Great morning with quite a few old, familiar faces at the Z.

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2016-04-23 Running - Long Zorinsky 4:45am	10 miles 01:26:16 (8:37 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

easy 10 long w/ Meleia and Theresa.

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2016-04-23 Running - Long Zorinsky 10:45am Weather: 64°	12 miles 01:45:46 (8:48 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 171 Avg HR: 150

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2016-04-23 Running - Aerobic David City Weather: W.A.F.	3 miles 00:27:00 (9:00 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

Easy with form drills and 6 striders

This week in Running: Easy runs and Sam Adams.

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2016-04-23 Running - Workout Weather: Warming up, muggy	16 miles 00:00:00	Shoe: NB 1400 A 0 miles on shoe

Track workout at Dover Sherborn high school. Warm up 8.33 miles with 5 x 100 strides. 16 x 200 with 200 jog rest. Cool down 3.77 miles with 5 x 100 strides.

First time I've done this workout in a long time. I was pleasantly surprised with the results.

46, 45, 45, 44, 44, 44, 44, 45, 44, 43, 44, 44, 43, 43, 43, 42

60 min usual strength workout at Y.

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2016-04-23 Running - Aerobic Field Club Trail 4:00pm Weather: 78, sunny	6 miles 00:51:20 (8:33 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

The plan was to work on my paper for a couple of hours, then go for a run. Ended up being 6 hours but I got it done. My hips felt like they were sitting in concrete. Tried running a tempo mile (7:10) but it didn't help. But I got it done.

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2016-04-23 Running - Aerobic Kearney Hike and Bike Trail 12:00pm Weather: 70s strong S wind	22 miles 02:58:30 (8:06 min/mile)	Height: 6 ft

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2016-04-23 Running - Long Clearwater Falls 6:45am	17.2 miles 02:31:23 (8:48 min/mile)	Shoe: Hurricane A 0 miles on shoe Height: 5' 9'

4 4.3 mile on call loops.

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2016-04-23 Running - Intervals 11:30am Weather: 65* windy	4 miles 00:00:00	Shoe: Pure Connect 0 miles on shoe Height: 6-00

Put tbirds through a tough workout and then proceeded with my own. Wanted to do some kind of time trial but wind changed my mind...it would just depress me. So opted for 4x400 w/100m walk between (about a minute). 78.8, 76.6, 75.4, 77 (watch problem). Add 'em up and it's 5:08. I need to go 5:16 Tuesday. Wow...seems like a long shot. 2 mi wu and 1 mi cd.

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2016-04-23 Running - Aerobic Lake Z 6:30am	4 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Great run walk this morning with Steph, Cody and my brother Marc.

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2016-04-23 Running - Tempo Shopko 7:30am Weather: 48 degrees	7 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 180

Great times running with Julie.

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2016-04-23 Running - Aerobic Eagle 4.5 mile Weather: muy bien	4.5 miles 00:00:00	Height: 67.5

With Linda and Jed. Adult male eagle in the cottonwood right overhead, unfazed by the earthbound trio.

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2016-04-23 Running - 9:00 Weather: In St. Paul 50, sunny	3 miles 00:00:00	Height: 5'2"

This was a struggle but got it done. When did 3 miles get to be such torture. ha ha!

working and then going to a photo exhibit today by Gordon Parks.

happy Saturday!

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2016-04-23 Running - Aerobic Super 8 5:00am Weather: 50F	8.32 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Such a great morning! Had to run today - swim just didn't fit in with my son's schedule. Met up with Jimmy, Justin, Macy, Dave, and Carl. Brought my phone and headphones since I thought I would be finishing solo, but Dave decided to join me for Super 8 instead of doing Super 10. So, company all the way, which was nice.
Headed to a 90th birthday party at Lauritzen this afternoon - should be a lot of fun. She's an amazing lady - I hope I'm like her when I'm 90!
Have a great weekend everyone!

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2016-04-23 Running - Aerobic Zorinsky 6:30am	6.62 miles 00:54:35 (8:14 min/mile)	Shoe: Saucony White 0 miles on shoe Height: 6'2

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2016-04-23 Running - Aerobic Zorinsky and More 7:15am	8 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

Rudy had to work, so I ran solo around the lake.

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2016-04-23 Running - Long 5:00am	19 miles 02:33:22 (8:04 min/mile)	Shoe: Brooks PureFlow Yellow 0 miles on shoe

Nice group from peak this morning for Super8 or Super10. I complained about my shorts not holding Gu well and in the next few minutes two gels flew out. Carl suggested I just eat them all right away but I figured that wasn't the best plan. Betsy and Dave headed back for the Super 8 and Carl, Jimmy, Macy and I kept going. Once we hit elmwood Carl wanted to do a fast finish so we picked up the pace back to Peak. I took off on my own for another hour. The first hill I hit was a bit rough so I decided I'd try to hit flatter sections for the rest.

Beautiful morning for running. I enjoyed having company this morning and not having to run for 4 hours

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2016-04-23 Running - Fast Finish Super10, Dundee Subway Elevation: Ascent+509 Descent-511 5:03am Weather: 50°, 3 SE, 94%	10.16 miles 01:21:21 (8:00 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Omaha [20160423]: Super10 w/ Dundee Subway, Fast Finish

Started with Elizabeth, David, Justin, Thomas and James.

Elizabeth and David did Super8; the rest did Super10 (Dundee Subway version).

Justin and James were kind enough to do my fast finish with me, 2+ miles @ roughly HMP: 659, 653

Amy Schumer @ CLink tonight; super excited!
April's burfday tomorrow; light some extra vigil candles for no (to very little) rain!!

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2016-04-23 Running - Aerobic Old Cheney. 4:45am Weather: 50. Full Moon.	4.96 miles 00:45:00 (9:04 min/mile)	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Books called for 45 minutes easy. Solo on Old Cheney before work. I'd be lying if I said I wasn't sore as the dickens from my long run yesterday, but still on cloud 9 from how it turned out. :) Mind all preoccupied with goals, times, marathons. Sheesh. Brain on overdrive. I must really be out to lunch to have ended on this mileage. My OCD has been overtaken.

Now at work, where the Full Moon is in Full Effect. Nothing short of terrible beyond belief.

Happy Saturday!! :D

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2016-04-23 Running - Aerobic Zorinsky 4:30am	10.5 miles 01:25:16 (8:07 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

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2016-04-23 Running - Long School Loop 5:00am Weather: 50 degrees sse 12 clear	10.3 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Nice but breezy. Good day at the track meet yesterday, 4.5 hours on my feet. Saw some good performances, talked to a lot of athletes, coaches, and friends. Always a good time. No yellow flags raised, but had to yell at several 3200 runners in both races to stay off the line. Didn't know until I got there that part of being an umpire was setting up the hurdles. Must be a fishing tourney at the lake today, saw a couple of pickups with boats go through town. First one missed the 4 way stop by a block, had to go around the block to head towards the lake. Good thing no one was going through the intersection at that time. Baseball this afternoon, watching a belly dancing performance tonight. Enjoy your Saturday.

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2016-04-23 Walking - Aerobic Whitehawk+ 5:00am	4.1 miles 01:01:58 (15:06 min/mile)	Height: 6'

Nice morning out for walk

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2016-04-23 Running - Aerobic Field Club Trail 2:45am	4 miles 00:32:00 (8:00 min/mile)	Height: 5'10

This a run where I couldn't tell if I was running late on Friday or early on Saturday. I'm going to count it as Saturday. I ran by two bars that had employees (hopefully) leaving. Nice night. No one was on the trail! Did 60 minutes weights, 60 minutes cycling, yada yada, post.

Might take a nap sometime soon. Haven't slept much this week and I'm not feeling great.