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2016-05-12 Running -	5 miles 00:00:00

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2016-05-12 Running -	11 miles 00:00:00	Shoe: Nimbus 17 BLUE 0 miles on shoe Height: 5'7

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2016-05-12 Running - Intervals 11:00am	9.5 miles 00:00:00

1.5 wu
2 x 3 mi w/ .25 recovery
1.5 cd

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2016-05-12 Running - Hills Julesburg Co asphault and gravel roads 6:00pm Weather: 60-70	12 miles 01:25:10 (7:05 min/mile)	Height: 6 ft

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2016-05-12 Running - Long MTX-CU-Riverfront 5:00pm	9.87 miles 01:21:00 (8:12 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

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2016-05-12 Running - Race Medtronic TC 1 Mile Certified? Yes 7:30am Weather: 55*	1 miles 00:05:17 (5:17 min/mile)	Shoe: Racer ST5 0 miles on shoe Height: 6-00

Happy with this one. It was nice to be with just the masters so I could start near the front. First half was flat and went by 1/4 in 75 moving past guys and 800 in 2:35. Moved into 3rd and was pretty much solo to the finish. A lot of the top masters guys had run in the team competition in an earlier wave. 3rd quarter started with a left turn and 200m of downhill, then another left and straight and flat to the finish. Working very hard, I'm sure people could hear me coming from a long way. 5:16.7 so 2nd 800 was 2:41...not a big slow down but the downhill was at the perfect place. AG 4:25.9. Back pain was not an issue. Maybe forcing me to be off a few days with it was a blessing because I felt very fresh even after all the driving and crappy sleep (and food) over the last couple days.

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2016-05-12 Running - Aerobic Bluffs Regional Park	12 miles 00:00:00	Height: 5'07

Easy run at the Bluffs. Typical fair weather day.

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2016-05-12 Running - Aerobic 6:00pm Weather: 55* overcast	3 miles 00:00:00	Shoe: Racer ST5 0 miles on shoe Height: 6-00

Left home a little after 11:00 and hit Mpls at rush hour but still arrived about 5:30 including a 30 min. nap at a rest stop. Parked a couple blocks from the start in the shadow of the new Vikings stadium. Had time to run the course twice, first backwards and then from the start. Each quarter was well marked and there were signs at 200m and 100m to go. Did some more jogging, dynamic wu, and some hard long pickups. Didn't do too much cooldown except back to pickup and then watching elite races. Hung out with a couple old roadies. Great event...a lot like Grand Blue Mile. Only about an hour drive to Hutch after the race.

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2016-05-12 Running - Aerobic Lake Z 5:45am	4 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

Muddy Z

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2016-05-12 Running - Aerobic	4 miles 00:00:00	Height: 189

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2016-05-12 Running -	8 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

Also 1 hour of mediocre but fun tennis.

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2016-05-12 Running - Race Community Hospital 5k Certified? No 7:00pm Weather: 75 degrees nw 5 clear	3.1 miles 00:29:22 (9:28 min/mile)	Shoe: Brooks 0 miles on shoe Height: 6.0

Republican River Fitness Series. Probably the only one I will get to. The hospital paid the entry fees, can't beat that. Bit warm for my taste but pretty nice weather.

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2016-05-12 Running - Aerobic McCook NE 6:30pm Weather: 75 degrees nw 5 clear	.9 miles 00:00:00	Shoe: Brooks 0 miles on shoe Height: 6.0

wu / cd

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2016-05-12 Running - Hills David City 6:00pm Weather: mid 60s, breeze	12 miles 01:37:30 (8:07 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

w/u
8 x 38 Road Hill
c/d

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2016-05-12 Running - Tempo Zorinsky & More 4:45pm Weather: 70 Sunny & Windy	7.5 miles 01:01:00 (8:08 min/mile)	Shoe: Green Ride 7 0 miles on shoe Height: 6ft

Solo run around the lake. Was really tired from work today but had a great run!

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2016-05-12 Running - Tempo Home 4:15pm Weather: 71 degrees	4 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 184

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2016-05-12 Running - Aerobic Poudre River Trail, NW 11:00am Weather: 60's, sunny	7.07 miles 00:58:03 (8:12 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10

Felt pretty good today. The trail is pretty nice. Paved but there is either crushed rock, dirt, or both for good stretches. Lots of folks out from 2 adults on razor scooters being pulled by weiner dogs (most interesting sled dogs I've ever seen) to a guy on a horse. Must have been field day for a school as there were lots of kids in the park where I hopped on the trail.

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2016-05-12 Running - Aerobic	4.2 miles 00:00:00	Height: 6'1

easy jog, not nearly as sore as I thought I'd be after yesterday

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2016-05-12 Running - Tempo Burke 5:00am Weather: 50º	8 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

Track workout with Jimmy and Meleia
1 mile WU, 6 miles of 90s/110s, 1 mile CD

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2016-05-12 Running - Aerobic Loveland4 1:00pm Weather: 64°, 17 WNW, 42%	4.11 miles 00:35:34 (8:39 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160512]: A Loveland Runs Through It

Once sweaty, that wind (not quite a "bitch wind") actually made me feel chilly (especially in the shade).

Hey Dordio, we got pointed out to us Da Godfatha's house this morning.

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2016-05-12 Running - Aerobic Papillion	4.8 miles 00:40:00 (8:20 min/mile)	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

Nice catching up with carl and dan and tim. good to meet colleen. First time meeting at the 24 hour in papillion

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2016-05-12 Running -	6.5 miles 00:00:00	Height: 5' 4

Beautiful day for a run with Will, Bill and Jed. I need to start logging my miles, I'm having a hard time keeping track.
Headed to the all city track meet at Burke to watch our Sam!!

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2016-05-12 Running - Aerobic CC Grand Tour 12:00pm Weather: 62, sunny	5.7 miles 00:48:30 (8:30 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

Only 4 more runs on this course!

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2016-05-12 Running - Long Zorinsky 7:45am Weather: nice	13.4 miles 01:58:43 (8:51 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Avg HR: 148

Today felt like a step back. I was supposed to do 18, but my legs were already tired after 4 and that was after taking the last two days off because of tired legs. Being marathon-ready seems further away than it did last week. Gotta hit my 20 next week even if it takes 4 hours.

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2016-05-12 Swimming - Aerobic Madonna ProActive 4000 yards. 6:45am Weather: Beauteous!!	2.3 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Didn't know until the last minute if I was gonna run or swim, run or swim. Well, wouldn't you know it, I made the wrong call. :/ Struggle bus with a capital B.

500 swim 500 kick 500 pull 500 swim. Repeat.

The whole time I wanted to stop so bad and just sleep. But, I didn't. :)

Now to enjoy the gorgeous day!! Yay!

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2016-05-12 Running - Buck's 10K Weather: again with the perfect	6.5 miles 00:00:00	Height: 67.5

With Jedediah, Linda, and Dr. Weeks. At 4 miles threw in 1K @ < 4:00, was fairly moving for me.

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2016-05-12 Running - Aerobic Zorinsky 4:30am	10 miles 01:24:20 (8:26 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8

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2016-05-12 Walking - Aerobic 5:15am	3.6 miles 00:54:38 (15:10 min/mile)	Height: 6'

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2016-05-12 Running - Aerobic 5:00am Weather: 50	7 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

Send off run for Joe.

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2016-05-12 Running - Tempo Papio-LaVista 5:00am	10.11 miles 01:22:44 (8:10 min/mile)	Shoe: Hurricane A 0 miles on shoe Height: 5' 9'

Nice morning for a run with CJS, Dan, CoachP and DaveB. 3 out 5 runners wore 2014 M2M shirts. What are the odds?

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2016-05-12 Running - 5:45am Weather: In St Paul: 48, clear, fantastic	4 miles 00:00:00	Height: 5'2"

Excellent morning. So pretty. Heard the first cat bird of the season. :)

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2016-05-12 Running - Aerobic Papio & La Vista Elevation: Ascent+512 Descent-512 4:57am Weather: 50°, Calm, 82%	7.81 miles 01:05:00 (8:19 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Papillion [20160512]: The Ol' Friday Route

Either slept through my alarms (yes, plural), or accidentally didn't set them correctly. Luckily, my wife's alarm went off @ 4:50. Speed work, no warm up, to get to the group by 5:03.

Today's group was Tim, Dan, CoachP, myself and special guest Big Dave. Talk of reunions led to Big Dave hearing about my home town's "days festival", the Wayne Chicken Show.

What's your favorite part of the chicken, Carl?
The eggs that go into cookies, Dave.


Ran a very little extra with Tim, good to chat with him; it's been way too long!

Merry Thursday, y'all!

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2016-05-12 Running - Aerobic Ralston/LaVista/Papillion Weather: 50	7.5 miles 01:02:24 (8:19 min/mile)

Fabulous group run with Colleen, Carl, Tim and Dave! Had not seen Tim in a while...wished him good luck at Grandmas Marathon. And I had not seen Dave since Boston, so it was good to get his race recap. Ran a bit solo before the group and also after turning back toward my house.

Song of the day: "Invisible Sun" by the Police.

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2016-05-12 Running - Aerobic School Loop 5:00am Weather: 41 degrees wnw 6 clear	4.6 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Just another great morning.