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2016-06-04 Running - Race Dam to Dam Certified? Yes 7:00am	13.1 miles 01:28:32 (6:45 min/mile)	Shoe: A200 2016-05 Blue 0 miles on shoe

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2016-06-04 Running -	7.08 miles 00:00:00	Shoe: Nimbus 17 BLUE 0 miles on shoe Height: 5'7

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2016-06-04 Running - Race Sandhills Marathon Sandhills Marathon Certified? No 6:00am	26.2 miles 00:00:00	Shoe: Saucony Zealot 0 miles on shoe Height: 6' 1"

Another Sandhills Marathon in the books. My second Sandhills Full and third marathon overall. Goal was to get under 4:00 for the first time. Did that with an unofficial time of 3:55:50.

The weather was pretty nice. Cool at the start with a steady wind out of the North Northwest. Not a cloud in the sky. I settled in behind Lindsey, Joe and Scott and tried to hang with them for as long as I could. They started to pull ahead around the halfway point. Pretty much ran solo from then on.

It got a little warm at times and the short section coming out of Brownlee heading North into the wind was a little tough. But I was able to keep a fairly steady pace the rest of the way. I tried to push it a little the last three miles, got down it around an 8:00 pace but couldn't hold it for long, but still finished strong.

Sub 4:00 and a PR. I'll take it.

Lots of room to improve.

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2016-06-04 Running - Race Running out of town today Hospital Hill Half Mar. Certified? Yes	13.1 miles 01:34:32 (7:12 min/mile)	Shoe: Saucony 1/2 mar. racers 0 miles on shoe Height: 5' 9

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2016-06-04 Running - Long Indianapolis - Monon Trail 7:00am Weather: Rainy	16 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird 0 miles on shoe

In Indianapolis for Wyatt's baseball tournament. So, I found a trail to run on. It was a beautiful trail - mostly lined by trees. I was able to see a few different parts of Indianapolis and some other runners. After this run, my left lower calf/upper achilles was balled up all day.

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2016-06-04 Running - Long Highline Canal Trail	16 miles 01:44:06 (6:30 min/mile)	Height: 5'07

Solo long run on Highline. Was able to get a solid one in. Miles 2-13 were in the 6:20s & 6:30s, then pushed a 2 mile tempo on mile 14 and 15 (5:38, 5:35).

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2016-06-04 Running - Race Sandhills Marahon Certified? No 6:00am	26.2 miles 03:48:42 (8:43 min/mile)	Shoe: Asics Nimbus 18.2 0 miles on shoe Height: 5'8

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2016-06-04 Running - Intervals David City Weather: hi 70s, windy	7 miles 00:57:00 (8:08 min/mile)	Shoe: NB XC 700 0 miles on shoe Height: 5'10

w/u
5 x 320- 56.9, 55.0, 54.1, 54.6, 55.1
4 x 200- 32.6, 33.3, 33.5, 32.0
c/d

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2016-06-04 Running - Aerobic Big Papio	4.06 miles 00:29:03 (7:09 min/mile)	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

First double dip. Weird to get running after biking.

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2016-06-04 Biking -	23.6 miles 01:00:00 23.6 mph	Height: 6'5''

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2016-06-04 Running - Long Pine Ridge Trail 10:00am Weather: 75, Full sun	13.12 miles 01:54:59 (8:45 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10

Thought about 15 early on but there was no way. I was hurting by 6. Route was out and back through a treeless nature area without much breeze and it got hot. If I had gotten my butt out of bed it might have been ok. This was probably about as close of an approximation to the Sandhills route as I can get in the city. Although a few more people and a lot less cows. Sorry I missed this year.

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2016-06-04 Weather: Warm	00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

-

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2016-06-04 Running - Aerobic 7:00am Weather: 65*	3.24 miles 00:00:00	Shoe: Racer ST5 0 miles on shoe Height: 6-00

Warmup and cooldown at Havelock.

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2016-06-04 Running - Race Havelock Bank Certified? Yes 7:30am Weather: 60* breezy	1.86 miles 00:10:39 (5:43 min/mile)	Shoe: Racer ST5 0 miles on shoe Height: 6-00

Very nice day so no weather complaints. Just felt hard from the start...5:40 at the mile never felt so bad. Jeff Hansen on my back all the way and he pulled ahead with a quarter to go and I just had no response. Been doing that a lot lately...just say "screw it" instead of digging a little deeper. It's just not worth it. Bad habit to get into. Age grades to 8:56 so maybe it's not as bad as I think.

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2016-06-04 Running - Aerobic Pedestrian Bridge 7:00am	16 miles 02:04:00 (7:45 min/mile)	Height: 5'10

Ran into Iowa. Ran into Lampe as well.

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2016-06-04 Running - Long Zorinsky 7:45am	15.3 miles 02:18:58 (9:04 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 178 Avg HR: 148

Let the taper begin. Try and get these legs feeling strong!

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2016-06-04 Running - Long Zorinsky 6:00am	10.2 miles 01:27:21 (8:33 min/mile)	Shoe: Kayano B 0 miles on shoe Height: 5' 9'

Tad humid but still a nice morning for a run. Got to say hello Edie and Ash at the start!

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2016-06-04 Swimming - Aerobic 5:00am Weather: 60F	2.35 miles 00:00:00

4100 yards solo in the outdoor pool. Wonderful!
I have one really happy kid today - it's her 15th birthday!!!
And, one not so happy - he is taking the SAT :0!

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2016-06-04 Biking - Johnson Lake 9:00am Weather: 68 degrees nw 13 clear	00:00:00 0 mph	Height: 6.0

Breezy but not too bad out. Mixture of bikers, runners, and walkers on the trail, some friendly, some not. Seemed like those going the same direction liked to take their half out of the middle of the trail. Didn't scare anybody but sure could have. Need to mow the lawn before heading to a wedding this afternoon.

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2016-06-04 Running - Zorinsky 5:30am	8.78 miles 01:10:00 (7:58 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

Lovely morning for a run. In the words of Newman, "[t]he air is so dewey sweet you don't even have to lick the stamps."

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2016-06-04 Running - Tempo Shopko 6:15am Weather: 60 degrees	8.8 miles 01:07:49 (7:42 min/mile)	Shoe: Asics Gell 33 Lyte 0 miles on shoe Height: 6' 3 Weight: 183

Fun run with Josh, Jason, and Michael.

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2016-06-04 Running - Aerobic The Z gate 6:30am Weather: 60 Sunny	6.5 miles 00:59:31 (9:09 min/mile)	Shoe: Blue Guide 7 0 miles on shoe Height: 6ft

Had a really good run!

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2016-06-04 Running - Long School loop - Elevator 5:00am Weather: 56 degrees nw 9 clear	11.2 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Nice morning. The Sandhills racers should have a great morning to run.

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2016-06-04 Running - Aerobic Zorinsky and More	7 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

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2016-06-04 Running - Long LT-Lake Z-LT 5:00am Weather: Fine, 60	10.03 miles 01:22:12 (8:11 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Top 10 run with Ashley and Paul.

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2016-06-04 Walking - Aerobic Whitehawk 5:15am Weather: Nice	3.6 miles 00:54:10 (15:02 min/mile)	Height: 6' Weight: 180

Disappointed in USA loss, but moving on to game Tuesday v Costa Rica!

Enjoy the weekend!

RIP Ali, a true legend indeed...

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2016-06-04 Running - Aerobic Ralston/LaVista/Omaha Weather: 59; 94% humidity	7 miles 00:57:29 (8:12 min/mile)

Rest in peace, Muhammad Ali. Sad to hear this news.

Song of the day: "Border Song" by Elton John.

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2016-06-04 Running - Tempo My Run. 3:30am Weather: 67. Damp.	12.01 miles 01:39:51 (8:18 min/mile)	Shoe: BrooksLaunch3LobsterHotPinkRed 0 miles on shoe Height: 5'3

12 with 10 at MRP. By myself before work. I remember on Easter, I had to run 14 miles by myself. This same route. I whined and cried about it for a week beforehand. Today? I couldn't wait to do this. To see that I could. Whatever happens in two weeks, I know that I've come so far. I'm healthier, stronger, tougher. Whatever happens two weeks from today, I know it's all been worth it.
I'm ready. For anything.

:)

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2016-06-04 Running - Aerobic :00am	00:00:00