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2016-07-24 Running -	9 miles 00:00:00

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2016-07-24 Running - Long	9 miles 01:24:00 (9:20 min/mile)

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2016-07-24 Running - Aerobic CO Springs	13 miles 00:00:00	Height: 5'07

Easy run with Eric and Mary. It was warm and humid so we kept it pretty short.

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2016-07-24 Running - Aerobic 6:30am	4 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird 0 miles on shoe

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2016-07-24 Running - Long	14 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

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2016-07-24 Running - Aerobic My hood in LaVista	7.45 miles 01:20:00 (10:44 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2016-07-24 Running - Aerobic Field Club Trail 9:45am	5 miles 00:45:50 (9:10 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

All the prime movers hurting. Got better the last 2 miles. 14 +7

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2016-07-24 Strength Training - 24 hr Fitness 4:00pm	01:00:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 151 Avg HR: 113

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2016-07-24 Running - Aerobic David City	3 miles 00:24:30 (8:10 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

Easy with 6 striders

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2016-07-24 Running - Aerobic 7:30am Weather: 75* humid	6.2 miles 00:50:00 (8:03 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

More of the same humid crap so cut it a little short. W/Nel, RJ, Johnnie and Simon and then Vidlaks for breakfast. Good week despite the rain forest humidity.

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2016-07-24 Running -	12 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

Good and sore. Slow miles.

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2016-07-24 Running -	3 miles 00:00:00	Height: 5'2"

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2016-07-24 Running - Long Walnut Creek Lollipop Elevation: Ascent+377 Descent-433 6:28am Weather: 79°, 4 N, 84%, Awful	13.11 miles 01:59:19 (9:06 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Max HR: 165 Avg HR: 142

Papillion [20160724]: Ugh

I don't know which is more broken at this point, my legs, or my spirit. Sheesh. Yes, I'm throwing a pity party!

Saw so many folks out, around Walnut Creek. Including a group of dudes I, at first thought was a group of high school track/XC kids, then realized they were a little older: TBirdXC, Ron Lampe and a slew of other dudes.

Cadence: 173/max, 153/avg


By now most are aware that Sam Foltz and Mike Sadler were killed in a car wreck last night. Sam is April's (2nd) cousin. The calls came in pretty early this morning, such a tragic story.

Neither of those families should have to be burying their sons this early. RIP boys.

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2016-07-24 Running - Aerobic Big Papio	4 miles 00:00:00	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

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2016-07-24 Running - Aerobic Treadmill 3:00pm	5.25 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-07-24 Running - Aerobic 1:00pm	9.2 miles 01:22:00 (8:54 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

Watching the Hungarian GP.

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2016-07-24 Biking - Tempo Weather: 79 mix of sun and clouds	38.2 miles 02:06:55 18.06 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Nice morning compared to what we have been seeing. Wind not bad on the way out, but shifted while it picked up on the way back so it was more of a cross wind. Legs felt good once they woke up!

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2016-07-24 Running - Keystone/Central Omaha Weather: 81; 84% humidity	16 miles 02:14:51 (8:25 min/mile)

Rough one with the weather.

Song of the day: "Glass Onion" by the Beatles.

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2016-07-24 Running - Aerobic Big Papio 7:00am Weather: 76F dewpoint 72F	6.2 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Steamy morning. Decided an easy, flat run would be best, so I headed south on the Big Papio to the Ralston Arena and back.

Woke up to a text that said our flight was cancelled today. Luckily, they were able to book us on another airline and get us to Chicago just a little bit later. Will be very ready to be home on Wednesday night.

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2016-07-24 Running - Long	10.25 miles 01:21:57 (7:59 min/mile)

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2016-07-24 Running - Aerobic Zorinsky & More 6:30am Weather: 79 Sunny Humid	11 miles 01:42:01 (9:16 min/mile)	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Ran with Booty till the turn off for the 3 mile lake then solo. Felt good today pace felt very relaxed.

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2016-07-24 Running - LSD Field Club Long Elevation: Ascent+561 Descent-546 5:45am Weather: Heavy at start then pleasant	15 miles 02:02:35 (8:10 min/mile)	Shoe: Brooks PureCadence2 0 miles on shoe Height: 5'10 Max HR: 153 Avg HR: 131

Hip/lower back was still sore. Met with Squintz to run Field Club -> South O -> Keystone -> Elmwood. I told him at the start I might bail, but my hip held up pretty well. I'm definitely thinking I have a tight piriformis as the pain is mostly in my upper hip/lower back. Nice easy run. Nice to catch up with Chuck after a year.

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2016-07-24 Running - Aerobic Zorinsky and More 6:30am	7.50 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

I think it was more humid today, than it was yesterday! Whew!

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2016-07-24 Running - Aerobic Water Totter 6:00am Weather: 70 degrees be 9 partly cloudy humid	5.3 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Who knew 70 degrees could feel SO good? Congrats to Hog for winning his heat at the Eliminator last night.