Activity	Stats
2016-05-07 Running - Aerobic	3.9 miles 00:00:00

Activity	Stats
2016-05-07 Running - Aerobic My hood in LaVista	4 miles 00:36:00 (9:00 min/mile)	Shoe: Brooks Adrenaline green 0 miles on shoe Height: 5' 9

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2016-05-07 Running - Race Market to Market IA Certified? 9:15am	10 miles 01:04:30 (6:27 min/mile)	Shoe: Nike Streak XC-Rd (2) 0 miles on shoe Height: 5'10

w/u
Stage 4 (30:37) 4.9 miles
w/u
Stage 12 (29:58) 4.6 miles


Another awesome M2M.

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2016-05-07 Running - Aerobic Zorinsky 6:00am	11.5 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

Activity	Stats
2016-05-07 Running - Aerobic 9:00am Weather: 55*	3 miles 00:00:00	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

Very easy on the track before practice. A couple of pickups across the football field as I timed repeats. Feeling tired and sore from yesterday.

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2016-05-07 Running - Aerobic Kearney 6:30am	5.12 miles 00:52:00 (10:09 min/mile)	Shoe: Brooks Glycerin 13 blue 0 miles on shoe

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2016-05-07 Running - Long Downtown 6:00am	14 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

DT13 with Jimmy, Macy, Meleia, and we picked up Squintz on the way.

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2016-05-07 Running - Intervals Zorinsky East 5:45am Weather: 57, S10	6.17 miles 00:48:00 (7:46 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

12x1 min on (3k-5k pace), 1 min off. 2 up, 1 down.

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2016-05-07 Running - Aerobic Elevation: Ascent+40 Descent-23	1.51 miles 00:13:48 (9:08 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

2016 M2M Iowa: Warming Up

Small warm ups before each leg; good job Carl.

.75, .51, and .25

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2016-05-07 Running - Race M2MIA.Team.Finish Elevation: Descent-24 2016 M2M Iowa: Team Finish Certified? No 6:36pm Weather: 70°, 6 N, 21%	.1 miles 00:00:45 (7:30 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

2016 M2M Iowa: Team Finish

Third year running M2M IA; new, shorter team finish route this year.

My team, Moobs & Boobs, finished in 10:52:12 (8:41 avg pace).

Best day of the year, and I'm lucky enough to get to do two of them.

Activity	Stats
2016-05-07 Running - Race M2MIA.17 Elevation: Ascent+72 Descent-97 2016 M2M Iowa: Stage 17 Certified? 6:09pm Weather: 70°, 10 N, 21%	3.86 miles 00:27:08 (7:01 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

2016 M2M Iowa: Stage 17

Third year I've run M2M IA, second time running this stage (PR this year).

Due to flooding, there were two detours on this stage (one very slight, the other not so slight).

Splits: 643, 701, 716, 608 (707 pace)

Activity	Stats
2016-05-07 Running - Race M2MIA.9 Elevation: Ascent+83 Descent-140 2016 M2M Iowa: Stage 9 Certified? No 12:48pm Weather: 70°, 9 N, 26%	4.67 miles 00:32:58 (7:03 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

2016 M2M Iowa: Stage 9

Third year I've run M2M IA; second time I've run this stage, PR this year.

Splits: 707, 707, 714, 701, 430 (642 pace)

Activity	Stats
2016-05-07 Running - Race M2MIA.1 Elevation: Ascent+121 Descent-134 2016 M2M Iowa: Stage 1 Certified? No 7:45am Weather: 63°, 10 N, 63%, Smoky	4.79 miles 00:33:09 (6:55 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

2016 M2M Iowa: Stage 1

Third year of doing this race, third time I've run this stage (second fastest time).

Splits this year: 640, 701, 652, 719, 518(644 pace)

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2016-05-07 Running - Just Running Weddington, NC 1:00pm Weather: 73°	6.2 miles 00:53:51 (8:41 min/mile)	Shoe: Brooks Dyad 6 (3) 0 miles on shoe Height: 6' 4 Max HR: 178 Avg HR: 152

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2016-05-07 Running - Long Cherry Creek Trail	15 miles 00:00:00	Height: 5'07

Long run from home. Took it easy.

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2016-05-07 Running - Tempo	10.0 miles 00:00:00	Height: 6'1

Market to MArket Iowa

Stages 7 and 15

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2016-05-07 Running - Aerobic Monument Highroad 10:00am Weather: 69, sunny	6.2 miles 00:00:00	Shoe: Merrell Trail Glove Silver 0 miles on shoe Height: 5'9

Unplugged, which was nice for a change.

Activity	Stats
2016-05-07 Running - Race Collegiate Peaks 50 Certified? 6:30am	51.4 miles 08:27:13 (9:52 min/mile)

Headed for the start of the race with my Dad at about 6am. It wasn't quite as cold as I had expected but I kept the gear I had on just in case it was colder up in the mountains. Race was to start at 6:30 so I headed towards the start shortly after we got there. I kept looking at a guy that I thought I recognized so after a quadruple take I went and talked to him. Turns out he is the twin brother of Tom Nichols named John. Who is formerly a runner out of Lincoln, NE. Small world! We chatted a bit and prepped for the start canon.

As the shot went off we followed a cyclist toward the start of the single track. Within a half mile there was already a mishap. Someone had tied a wire across the trail from tree to tree. Luckily no one ran into it and the cyclist got off his bike to remove it so we kept going. We were on paved road for about 2.5 miles after that before we turned right and started heading uphill on a dirt road to the single track trail. I was chatting with another runner, Colton, about where he was from and he was surprised we hadn't hit much trail yet. After the road weaved around a bit the markers took us off onto the trail. At the bottom we were running in sand. I hoped this wouldn't last long. It was going to wear me out quick! As I had hoped it was only about a quarter mile. We continued on some rolling trails. The first 7-8 miles or so went by quick and I had finally settled into the race. We hit the first major climb, but it wasn't quite as bad as I had expected.

Colton had moved ahead and I was leapfrogging with Patrick, another runner that I had met from Boulder. We were at a portion on the course called "Loopy Loops-Dipsy Dos's". It's an up and down portion that weaves around a lot. I caught Patrick at one of the bigger climbs and we chatted a bit. We hit the top of the next hill and I was feeling good so I took off ahead. We would go back and forth like this for most of the race.

The climb from mile 14 to 18 was pretty rough. I ran/walked most of that portion. It also had spots of sand. We got to the top of the climb and hit an aid station. It was all downhill to the halfway turnaround from there. I knew I would see my dad at the mile 22 aid station so I had something to keep me moving forward. As I ran down the trail I could see him a quarter mile away. It had been almost 3 hours at this point so it was great to see him. I stopped quick at that aid station and headed to the turn around. This part of the course is runnable dirt road. I was trying to run as much as possible but I was a bit tired so I walked some. This was the first time I started wondering how I was going to run another 25 miles after the turn around. The dirt road leads to a single track trail that drops down to Buena Vista. I had run a bit of this the day before so I was familiar with the terrain. I ran through pretty quick. At the bottom you cross a bridge over the Arkansas River and head to the Community Center for the turnaround. My Dad was in the lot on the other side and he headed over to meet me. I restocked on Gu and dumped what trash I had. Tried to take off a couple times but came back for something I had forgotten to grab. Finally took off after the 3rd try.

The course is a 25.7 mile loop. After you do the first loop you do the second backwards. So I began to head back up the hills I had just run down. At this point I was passed by a runner named Luke. I ran with him a bit and he said he was from Aspen. As he told me where he was from he included "where the beer flows like wine" This gave me a good laugh and I responded with "I thought the Rockies would be rockier than this!" (A little dumb and dumber humor) We ran together some but he took off ahead. I ran/walked the dirt road up to the aid station at mile 28. I asked for the sports drink they had there. They were calling it Heed by Hammer but it was actually a new product called Shockleys. The lady at the aid station said, "whatever it's called, it's all reconstituted sweat anyway!" I laughed and said "I really hope not!" My Dad was back at the aid station so I waved at him as I headed by. I knew I wouldn't see him again until mile 46.

Luke had gotten ahead of me but I caught him at mile 30. He had stopped to get some rocks out of his shoes but I didn't see him again after that. I continued uphill and I was feeling strong. We hit the peak of the big climb at mile 32 and I again caught Patrick. I ran by him and I was alone for a bit. At this point we were around 9100ft above sea level. I noticed during the first loop that at this elevation I had a rough time running consistently so I began to run/walk again. At about 35 I was slowing a bit and was caught by Mike. We chatted for a bit on a climb. He was 46 and he called himself "an old man" but he passed me like I was the old man.

Coming up to the aid station at mile 39, a guy there said "you're the first place Nebraskan!" I smiled and said, "I'm pretty sure I'm the only Nebraskan!" The rest of the people there got a good laugh out of that. I thanked them for being out there and took off again.

I was still alone and I didn't see anyone around. We had 6 miles to go to the next aid station and I realized I was drinking my water faster than I had thought and I ran out of water by mile 41. I still had 3 miles to go to get to water. I took some salt tabs with what water I had left to try and get something in me. I was starting to feel pretty worn down at this point. I had been running for almost 6 hours and I had no water @ 9000ft! I was run/walking again and Patrick caught me. We ran together a bit but he was looking strong so he took off. I wouldn't see anyone again until the finish. I still had 2 miles to go from there to get water. I was in a lot of pain, but kept going. I saw cars twice and got hopeful, but they were both just people camping. I thought of a bible verse over and over again that I have been using to help with training and it helped me gain strength and keep pushing on.

As I was finally nearing the aid station I noticed my hands were swollen and my fingers were white. This was worrying me. I hung around at the aid station and downed a bunch of fluid. I knew I needed to get extra fluid in for the remaining trip down. When I felt I had enough I took off again. At this point I was struggling to run at all. I was mostly power hiking, even on the flats and downhills. I just kept trying to move forward.

At mile 48 I heard my dad yelling from the top of a hill. I lost it a bit and teared up. I hadn't seen anyone in a while and I also knew that seeing him meant I was getting close to the finish line. We chatted a bit and I kept moving forward. He drove by me as he headed to the finish line to meet me. I ran down he dirt roads that I had run up earlier in the day and hit the asphalt roads. I was hoping I would have the strength to run the roads to the finish but I just couldn't. I ran when I could, but I was mostly walking. I kept looking back thinking someone had to be getting close. I turned toward the last stretch of single track trail and tried to run again. Still couldn't. I finally started to see cars and the finish line so I mustered up whatever I had left and started running. The wind was strong in the dirt lots and cars were driving so dirt was blowing in my face. I ran through the lot and made the final right turn and could see the finish line and my Dad there waiting. I teared up again as I knew the run was finally over. I ran hard through the finish line. I'm glad I ran when I did. The next person came in only 30 seconds behind me and he also happened to be in my age group.

The second half of the race turned out to be much harder than expected. Running out of water didn't help at all. I learned a lot about myself and what to do and not to do in ultra running. Looking forward to the next adventure

Activity	Stats
2016-05-07 Running - Aerobic Zorinsky 6:00am	10.5 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

A loop around the Z from HyVee with Joe. Beautiful Morning.

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2016-05-07 Running - Race M2M - IA Certified? Yes 4:45pm	3.8 miles 00:22:50 (6:00 min/mile)	Shoe: Saucony Zealot 0 miles on shoe Height: 5'8

Activity	Stats
2016-05-07 Running - Race M2M - IA Certified? Yes 9:15am	4.78 miles 00:28:30 (5:57 min/mile)	Shoe: Saucony Zealot 0 miles on shoe Height: 5'8

Activity	Stats
2016-05-07 Running - Race M2M - IA Certified? Yes 1:00pm	4.68 miles 00:29:00 (6:11 min/mile)	Shoe: Saucony Zealot 0 miles on shoe Height: 5'8

Activity	Stats
2016-05-07 Running - Race 2016 Iowa M2M Leg 2 Certified? No 4:00pm Weather: Warm, 72	4.30 miles 00:28:34 (6:38 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Ran out of gas.

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2016-05-07 Running - Race 2016 Iowa M2M Leg 1 Certified? No 11:45am Weather: Cloudy, 66	5.72 miles 00:37:20 (6:31 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Tough stage.

Activity	Stats
2016-05-07 Running - Race M2M Iowa. M2M Iowa Certified? 8:15am Weather: 60s. Cool then warm then rainy then cool.	20.2 miles 02:43:15 (8:04 min/mile)	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Needed to get in twenty today. Ran my three legs-->> 3, 10 and 17 and then also ran leg 7 with Steph. Evened out to right at 20. Kept about an 8 min pace. Felt pretty good. A little off before the last leg. Pretty tired now. Can't thank my team enough. They supported me. Very grateful to them. Three married couples and me. :) Seventh wheel. Fun day.

I'm really pleased how this went for me today. Feeling on a roll. :). Six weeks.

Highlights of my day--seeing my pal Ben at the end. He was proud. :). And of course, my bud, CJS. Always got my back. Always makes my day. :)

Now in Iowa City!! Swim meet time!! :)

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2016-05-07	00:00:00	Shoe: NB 1400 A 0 miles on shoe

Warm up 2.75 miles. Cool down 2 miles, would have gone longer but my quads weren't functioning.

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2016-05-07 Running - Race Ipswich Half Marathon Certified? 9:00am Weather: Good for racing	13.11 miles 01:42:28 (7:48 min/mile)	Shoe: NB 1400 A 0 miles on shoe

Slightly behind Steve Houde for most of race and focused on staying close. Thought maybe I could catch him late but he pulled away slowly in last 2 miles. Course was much hillier than I expected. I really sucked on the uphills. Slower than I thought I was ready for but I worked hard the whole way so I'm ok with the result.

Great to have so many striders out there. Course set up allowed for a couple chances to cheer on teammates. Thanks to Nico.e for hosting post race party!

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2016-05-07 Running - Aerobic Shopko 7:00am Weather: 60 degrees	5.7 miles 00:00:00	Shoe: Nike Zoom Fly 0 miles on shoe Height: 6' 3 Weight: 183

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2016-05-07 Running - Race Rolling Hills of Auburn Earth Day Certified? No 9:00am Weather: 68 degrees wsw 5 clear bit humid	3.1 miles 00:31:16 (10:05 min/mile)	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

With Preston. Warmer temps don't agree with him either. First time running this course clockwise, like it better the other way. Off to work the last track meet for this week. Enjoy your Saturday.

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2016-05-07 Running - Aerobic Rolling Hills of Auburn 8:00am Weather: 68 degrees wsw 5 clear	4.2 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

wu / cd

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2016-05-07 Aerobic	8 miles 00:00:00	Height: 189

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2016-05-07 Walking - Aerobic Lake Z 6:45am	4 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Great morning walk with Steph!

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2016-05-07 Biking - Aerobic 7:00am	22 miles 01:35:24 13.84 mph	Height: 5' 9'

Lots of bikes on the trail.

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2016-05-07 Running - Campanielle 4.5 Weather: springtime	4.5 miles 00:00:00	Height: 67.5

1 mile warm up then fartlek for 2.5 miles (1st 1.25 @ pole on pole off, 2nd 1.25 @ 2 poles on pole off) 1 mile warm down. With Jedediah, Linda and Dr. Weeks.

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2016-05-07 Running - Aerobic Zorinsky and More 7:15am	7.50 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Beautiful morning around the lake!

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2016-05-07 Running - Intervals Zorinski East 6:00am Weather: 55 cool humid	6.19 miles 00:47:00 (7:35 min/mile)	Shoe: Mizuno Wave Elixer 6 0 miles on shoe

Activity	Stats
2016-05-07 Running - Intervals Zorinski East 6:00am Weather: 55 cool humid	6.19 miles 00:47:00 (7:35 min/mile)	Shoe: Mizuno Wave Elixer 6 0 miles on shoe

Activity	Stats
2016-05-07 Running - Intervals Zorinski East 6:00am Weather: 55 cool humid	6.19 miles 00:47:00 (7:35 min/mile)	Shoe: Mizuno Wave Elixer 6 0 miles on shoe

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2016-05-07 cross training: weights -	00:00:00

Before running.

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2016-05-07 Running - Aerobic Papillion/LaVista Weather: 61; 77% humidity	7.5 miles 01:01:35 (8:12 min/mile)

Song of the day: "How's It Gonna Be" by Third Eye Blind.