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2016-07-10 Running - Race Beef and Eggs 5k Certified? Yes	3.10 miles 00:15:59 (5:09 min/mile)	Height: 189

Since I last posted, I took 8 days off, and worked in Europe for two weeks, not ideal training for this race. Beef and Eggs was started by two former SDSU runners (Bierke and Edgberg, hence the nickname) as a class project. 12 years later it serves as the Dakotas association 5k championships and a midsummer checkpoint for current SDSU runners.

Each of the past 5 years I've wanted to peak/train for this race, but have never been able. Since I won't have an opportunity to run it again, I thought I'd give it a go.

The race went out predictably hard, and I tucked in the second pack. The first group of 4when through a mile in 440ish, with the second group right at 500. They slowed dramatically, as the second mile is completely uphill. That move broke the group and I ran in 5th for the remainder of the race.

I can easily say I gave it 99.9% as that's the worst I've felt crossing the finish line in a long time. Mile splits were 501,520, 458.

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2016-07-10 Running -	8 miles 00:00:00

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2016-07-10 Running - Long	8 miles 00:00:00

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2016-07-10 Running -	5 miles 00:00:00

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2016-07-10 Running -	12 miles 00:00:00	Shoe: NB 1210 A 0 miles on shoe

Sore all over.

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2016-07-10 Running - Aerobic	5 miles 00:00:00	Height: 6'1

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2016-07-10 Running - Aerobic Big Papio/Center St	12 miles 01:45:26 (8:47 min/mile)

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2016-07-10 Running - Aerobic 7:30am Weather: 75* humid	2.6 miles 00:00:00	Shoe: Launch III 0 miles on shoe Height: 6-00

A couple easy miles in downtown Lincoln to warm up for the mile. Included 3 x 150 pickups. No cooldown.

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2016-07-10 Running - Race Lincoln Mile Certified? 8:00am Weather: 75* humid	1 miles 00:05:21 (5:21 min/mile)	Shoe: Racer ST5 0 miles on shoe Height: 6-00

Official time was 5:20.4. Clock said 5:17 as I crossed...I was hoping for that. 50+ heat ran first and I went to the front and led the entire way. Could hear/feel Jeff Hansen on my back for most of it. A guy read 2:37 at 1/2 so came back in 2:43. Had something at the finish for a change. Liked the changed course...eliminating the 180* turn...but still has several turns in it. Won $20 LRC certificate.

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2016-07-10 Running - Race Running out of town today Lincoln Mile Certified? Yes	1 miles 00:05:44 (5:44 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

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2016-07-10 Running - Warm-up/cool-down Running out of town today	2 miles 00:20:00 (10:00 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

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2016-07-10 Running - Aerobic David City	5 miles 00:43:00 (8:36 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

Easy with Plyos

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2016-07-10 Running - Aerobic	4.1 miles 00:34:13 (8:20 min/mile)

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2016-07-10 Running - Aerobic	9 miles 00:00:00	Height: 5'07

Easy run with Eric and Mike from Cal Poly Campus.

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2016-07-10 Running - Aerobic River Levee 8:30am Weather: 78, partly sunny	7 miles 01:12:30 (10:21 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

Ok until the last 2 miles when the humidity and Usual Suspects got to me. Walked more than I ran.

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2016-07-10 Running - Just Running Zorinsky 9:30am	4 miles 00:34:59 (8:44 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 176 Avg HR: 148

No energy today.

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2016-07-10 Running - Aerobic Fayetteville, AR 7:00am Weather: 70º, humid	5 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird 0 miles on shoe

Was able to run by the University of Arkansas baseball stadium and then found a trail south of there.

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2016-07-10 Biking - Hills Dam, Poudre, Spring Creek Elevation: Ascent+1027 Descent-1027 4: Weather: 94, Sunny, S 12	27.5 miles 01:44:26 15.8 mph	Height: 5'10

Hot out today. It was 99 earlier. Golfed 9 holes this morning. Finally decided to ride the dam. Screwed up on the first climb less than a mile and a half from my house and let my momentum go. It was so steep that I couldn't start riding again and had to walk a quarter mile uphill. A bit embarrassing. Didn't make the same mistake again on the other two major hills. Pay off was a 50 mph descent that could have been faster if I wasn't so nervous. Screwed up and forgot to restart my watch a couple of times. Strava bridged the gaps somewhat. Lots of tubers out on the Poudre River.

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2016-07-10 Biking - Aerobic Indoor Trainer 5:00pm	15 miles 00:38:54 23.14 mph	Height: 5'10 Avg HR: 131

Did weights + heavy bag work + easy spinning because I had nothing better to do this afternoon.

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2016-07-10 Walking - 90th to center to 105th to pacific and home 8:15am Weather: 81F dewpoint 74	4.8 miles 00:00:00	Shoe: Omni black 0 miles on shoe

absolutely sultry. found 2 golf balls. listened to radiolab

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2016-07-10 Running - Aerobic Treadmill	8.2 miles 01:15:33 (9:12 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

Watching the British GP.

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2016-07-10 Running - Race Lincoln NE Lincoln Mile Certified? 8:00am Weather: 79 degrees s 13 clear humid	1.0 miles 00:07:45 (7:45 min/mile)	Shoe: Brooks 0 miles on shoe Height: 6.0

Warm and humid. Glad it was only a mile. Congrats to everybody on their race, really good to see everyone.

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2016-07-10 Running - Aerobic Lincoln NE 7:15am Weather: 79 degrees s 13 clear humid	2.5 miles 00:00:00	Shoe: Brooks 0 miles on shoe Height: 6.0

wu / cd

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2016-07-10 Running - Aerobic Mollak10 11:00am Weather: schweaty	10 miles 01:18:29 (7:50 min/mile)	Shoe: PureConnectBlack/Black 0 miles on shoe

Felt pretty decent to begin. Just got hotter as I ran. Stuck my head in a couple sprinklers as I went by. Turned mine on at home to cool down too.

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2016-07-10 Running - Race LNK LNK Mile Certified? Yes 8:15am Weather: Hotter.	1 miles 00:06:57 (6:57 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

Brutal. :)

Me--6:57
Molly--6:17
Grace--7:25

Grace won. Molly got third. I was the straggler in 4th place.
Great morning with awesome friends. Love this day. Running a mile race is super hard.

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2016-07-10 Running - Race Beat the Heat 10k Certified? Yes 7:00am Weather: 78 warm/humid	6.2 miles 00:44:46 (7:13 min/mile)	Shoe: Fastwitch 5 Screamin Yellow 0 miles on shoe Height: 6ft

Wanted to see how I would do in a 10k race this year since I haven't done many fast runs. thought I went out too fast but that's normal. Was able to settle into my pace and felt ok. Let up a little not knowing the finish line was so close so may have lost a few seconds but still a really good run for me. Great to get to warm up and cool down with Gary Wasserman and Ron Lampe.

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2016-07-10 Running - Aerobic Wabash trail 6:30am Weather: 78 warm/humid	4 miles 00:00:00	Shoe: Fastwitch 5 Screamin Yellow 0 miles on shoe Height: 6ft

Warm up and cool down with Ron L. and Gary W.

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2016-07-10 Running - Aerobic Field Club Long Elevation: Ascent+542 Descent-546 7:00am Weather: OK	13 miles 01:43:13 (7:56 min/mile)	Shoe: Brooks PureFlow2 0 miles on shoe Height: 5'10 Weight: 175.4 Max HR: 161 Avg HR: 138 Rest HR: 45

Ran from Field to South Omaha extension and did some reconnoitering of the remaining portion to be finished. Looking very close. Took that out a ways and turned back on Keystone through Elmwood. Nice route. Even had a bathroom available at 8 miles near Aksarben.

Happy Sunday, all.

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2016-07-10 Running - Aerobic Zorinsky and More 7:15am	7.50 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Very humid this morning!