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2016-05-11 Running -	5 miles 00:00:00

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2016-05-11 Running -	10.1 miles 00:00:00	Height: 5'7

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2016-05-11 Running - Aerobic Council Bluffs loop 11:00am	7 miles 00:00:00	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-05-11 Running - Hills Julesburg Co asphault and gravel roads 5:30pm Weather: 50-60	12 miles 01:23:10 (6:55 min/mile)	Height: 6 ft

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2016-05-11 Running - Aerobic Bluffs Regional Park	13 miles 00:00:00	Height: 5'07

Ran most of the run with John. Threw in 6 by 1:00 on/off the 2nd half.

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2016-05-11 Running - Aerobic	7 miles 00:00:00	Height: 189

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2016-05-11 Running -	6 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

Son home from college, family supper, no practice. I may miss next few weeks too.

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2016-05-11 Running - Intervals	7.31 miles 00:59:31 (8:08 min/mile)	Height: 6'1

12 x 400s, 1.5 mile warmup and cooldown

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2016-05-11 Goose -	00:00:00	Height: 6-00

In North Platte for districts. Walked about 2.5 miles for lunch but did not run. Trying to rest my back. Feels ok just walking around but certain movements cause spasm. 10 hours in a bus doesn't help.

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2016-05-11 cross training: weights -	00:00:00

After work, believe it or not.

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2016-05-11 Running - Aerobic David City 6:30pm Weather: Top Ten Day	9 miles 01:18:00 (8:40 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

Easy with 105 push ups (3 x (10, 10, 15))

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2016-05-11 Running - Aerobic My hood in LaVista	7 miles 01:00:45 (8:40 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2016-05-11 Running - Aerobic E California, Papio Elevation: Ascent+281 Descent-286 12:59pm Weather: 63°, 8 NW, 77%	5.01 miles 00:42:19 (8:26 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160511]: California Clover

As of 1:30 pm, the Papio Creek was the highest I'd ever seen it... and it had clearly dropped about 3 feet. Full tree sized limbs debris floating along, just begging to dam something up.

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2016-05-11 Running - Tempo Weather: 68 Sunny breezy	3.22 miles 00:27:38 (8:34 min/mile)	Shoe: ASICS GEL-Super J33 2 0 miles on shoe Height: 5'9

That's more like it! Traded the Nike shoes for an ASICS. Much better! Feels like the shoes want me to move forward instead of just cushion the blow! Took about half the run to see how these shoes like to work. I think they will be good!

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2016-05-11 Running - Aerobic Zorinsky and More 4:30pm	7.50 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Warmer than I thought.

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2016-05-11 Running - Aerobic Zorinsky & More 4:30pm Weather: 70 sunny & Hot	7.5 miles 00:00:00	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Around the Big Lake with Booty. The lake was a lot bigger today!

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2016-05-11 Running - Aerobic Home 4:15pm Weather: 73 degrees	4 miles 00:00:00	Shoe: Nike Zoom Fly 0 miles on shoe Height: 6' 3

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2016-05-11 Running - Tempo	00:30:00

felt good from the start. pushed the pace until the last 5 minutes and jogged in. last half was 3.06.

rode bike yesterday. always feel better the day after that

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2016-05-11 Running - Aerobic West Papio Trail 5:00am Weather: 62	5.5 miles 00:00:00	Shoe: Saucony Zealot 0 miles on shoe Height: 6' 1"

Nooner on the West Papio with some quicker stuff.

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2016-05-11 Running - Intervals MTX-CU-Riverfront 11:30am Weather: High 50s, cloudy, gr8 for runnin	7.03 miles 00:53:00 (7:32 min/mile)	Shoe: PureCadence 4 0 miles on shoe

2.25 up, 14x1 min on (3k pace) 1min off, 1.5 down

Perfect weather for running and I got muddy, which was kinda cool.

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2016-05-11 Running - Aerobic Golf Ball Route 10:45am Weather: Misting, 57°	7.33 miles 00:57:53 (7:53 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Still some tired legs, but coming around.

2016 Golf ball count: 4
Titleist 2 (1)
Titleist 3 Pro V1 (2)
Top Flite XL 2000 (1)

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2016-05-11 Running - Aerobic Elmwood 5:00am	5 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

We got the five miler in right before it started raining! The Papio was moving fast. At one point, the lightning made us jump. Got to hear about Justin's race.

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2016-05-11 Running - Aerobic Pine Ridge Trail 5:15am Weather: 40	6.29 miles 00:54:54 (8:43 min/mile)	Shoe: PI N2v3 Lime 0 miles on shoe Height: 5'10

Nice morning. Found a back route to the Spring Creek Trail where it connects to the Pine Ridge Trail. I can tell I'll do lots of runs in this direction.

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2016-05-11 Running - Aerobic Rain Soaked Run. 4:15am Weather: Rainy Rain.	8.04 miles 01:11:00 (8:49 min/mile)	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

Up and at em super early because of work, and to beat the storm. Feeling a bit beat up, so I took it nice and easy. Lightning in the distance, but I kept truckin. Skies opened up with two miles to go. Soaked to the bone when I got home. Just love these rainy runs. Good for the soul.

Have a swell HumpDay.

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2016-05-11 Running - 6:00am Weather: In St. Paul 48, drizzle, gray	4 miles 00:00:00	Height: 5'2"

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2016-05-11 Running - Aerobic Ralston/LaVista/Omaha Weather: 63; 88% humidity; NW wind picked up, so did rain at end	7 miles 00:55:00 (7:51 min/mile)

Song of the day: "Black and White" by Three Dog Night.

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2016-05-11 Running - Aerobic Super5 5:00am	5.3 miles 00:45:51 (8:39 min/mile)	Shoe: PureConnectBlack/Black 0 miles on shoe

With Theresa, Dave, and Jimmy. Done just before the rain!

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2016-05-11 Running - Aerobic School Loop 5:00am Weather: 49 degrees nne 10 partly cloudy	4.0 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

The rain had ended by the time I got out the door. No animals or bicyclists this morning. Working district track, looks like it may be windy, again. As long as it stays dry.