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2016-07-30 Running -	4 miles 00:00:00

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2016-07-30 Running - Aerobic Cherry Creek Trail	10 miles 00:00:00	Height: 5'07

Easy late night run from home. Also did a 14er this morning (LaPlata ~ 10- Miles) so I was pretty sore.

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2016-07-30 Running - Long Grover Route(California) 5:00am	12 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird 0 miles on shoe

California with bikepath and 114th St. extension. It was great to run with Betsy, Ashley and Paul. Ashley and Paul may not want to run this way again - lots of hills.

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2016-07-30 Running - Race Running out of town today Zearing Days 5k Certified? No	3.1 miles 00:20:40 (6:40 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

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2016-07-30 Running - Warm-up/cool-down Running out of town today	4.5 miles 00:40:00 (8:53 min/mile)	Shoe: NewBrooksRacing 0 miles on shoe Height: 5' 9

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2016-07-30 Running - Tempo	4 miles 00:30:00 (7:30 min/mile)

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2016-07-30 Running - Long Zorinsky 5:30am	18 miles 00:00:00	Shoe: A2000 2016-07 White 0 miles on shoe

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2016-07-30 Running - Aerobic	6.2 miles 00:55:00 (8:52 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

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2016-07-30 Running - Aerobic 7:30am Weather: 70* sunny	2.8 miles 00:00:00	Shoe: Launch III 0 miles on shoe Height: 6-00

Warm up and cool down for camp race at Spearfish city park.

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2016-07-30 Running - Race BHSU Camp Pace Certified? No 8:00am Weather: 70* humid	3.1 miles 00:18:47 (6:03 min/mile)	Shoe: Launch III 0 miles on shoe Height: 6-00

Camp race from Spearfish campground/city park. Solid effort after a lot of miles this week. One kid gapped me at a mile and ran solo the rest of the way. Good run.

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2016-07-30 Running - Aerobic Zorinsky East 5:00am Weather: 62 and lovely.	6.42 miles 00:54:00 (8:24 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

Lovely run and gorgeous morning. Followed that with a trip to the air show. Fun day.

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2016-07-30 Running - 8:00am Weather: Warm & humid	12 miles 01:46:40 (8:53 min/mile)	Shoe: NB 890 Gray C 0 miles on shoe

1+ at home. 7+ on roads around Houghton's Pond with Harvey (and Corky until he sped off ahead). Pushed the loooong uphill coming back. Forgot how long it was and faded a bit near the end. 3+ solo after chatting with Gentleman John and friend who had just finished 15.

Walked 7.5 on the trails pushing the pace on sore legs in 1:55. Drove to Y and did a strength circuit. 3 sets of 10.

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2016-07-30 Elliptical - Elliptical Samuelson Home Gym 11:45am	01:00:00

Roast Battle Elliptical

April's w/ her family @ Sam's funeral, they left town @ 0530; no running for me today.

Spent an hour pushing buttons on the elliptical, while catching up on the first two episodes of Comedy Central's Roast Battle (think rap battle, like in 8 Mile, but w/ comedians and comedy); really made the most of it, working the legs extremely hard 15 of the last 20 minutes.

Machine Stats: 60 minutes | 9800 strides | 1190 calories

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2016-07-30 Running - Aerobic california route 5:00am Weather: 63F	8 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Met Theresa then picked up Ashley and Paul at Starbucks and ran around the district.

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2016-07-30 Running - Long Elwood 6:30am	19 miles 02:40:00 (8:25 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

With Anthony and Joni.

Gravel, cement trail, MM Road, pasture, no-shoulder highway, laid back country folk.

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2016-07-30 Running - Long Wabace Trace 10:00am Weather: 71, mostly cloudy	14 miles 02:04:30 (8:53 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

Felt better than last week but didn't run the downhills as well as usual. Legs are just tired. Did open it up the last mile and ran about 8 flat. Felt almost good. Need a nap.

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2016-07-30 Running - Aerobic Big Papio	5.5 miles 00:00:00	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

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2016-07-30 Running - Aerobic Zorinsky 5:00am	20 miles 02:31:00 (7:33 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-07-30 Biking - Aerobic Weather: 63 Thunderstorm	5.2 miles 00:31:04 10.04 mph	Shoe: Giant TS DX (4/22) 0 miles on shoe Height: 5'9

Well....THAT didn't quite go as planned! I was to be the lead bike for the Run for Faith 5k and 10k. It had rained as I was loading bikes, but the radar looked like it would clear for the race. We kept looking at the radar. It was getting worse, but looked like our only option was to start as scheduled or it wouldn't happen at all. I had my rear blinker on from the start. by the time we were at 2 miles, it was getting dark enough for the headlight and there were a few sprinkles. The lead runner was way out front. On the last turn, the marshall said they were cutting the race to 5k only. Got the lead runner in and turned back to let the other runners know. By the time I got to a runner on the far part of the course, the heavens opened up! I headed back to the start for shelter. Heavy rain and light hail on the way! The rain was in my face enough I had 1 eye shut tight and one eye in a little squint. Saw they brought out cars to pick up the trailing runners so got to the building.

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2016-07-30 Running - Aerobic Cool down & run Ella in 8:30am	1.28 miles 00:13:10 (10:17 min/mile)	Shoe: PI N0 blk/blue 0 miles on shoe Height: 5'10

Cool down out until I found Ella then ran her into the finish.

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2016-07-30 Running - Aerobic Kid's mile w/ Mara 9:30am	1 miles 00:12:24 (12:24 min/mile)	Shoe: PI N0 blk/blue 0 miles on shoe Height: 5'10

Kid's run with Mara. The girls were feeling the altitude a bit. Mara walked a bit more than the DTRA mile.

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2016-07-30 Running - Race Mountain Ave Human Race Certified? No 8:00am	3.1 miles 00:19:10 (6:10 min/mile)	Shoe: PI N0 blk/blue 0 miles on shoe Height: 5'10

Out and back race with about 46 feet of gain for the first half. Got difficult with about .7 miles left. 2nd in age group and 1st was 5 seconds in front of me but I just didn't have the legs to catch him. Can't complain about the time since I was just hoping for mid-19. I was surprised to turn the corner to the finish and see 18:5x. A little discouraging that I was close to being under 19 and not get there.

Ella also ran the 5k & kids mile. Mara ran the kids mile.

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2016-07-30 Running - Aerobic Warmup 7:45am	1.01 miles 00:09:06 (9:00 min/mile)	Shoe: PI N0 blk/blue 0 miles on shoe Height: 5'10

Pre-5k warmup

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2016-07-30 Running - Long Zorinsky 6:00am	20 miles 02:39:00 (7:57 min/mile)	Height: 5'10

Went to the Z to run 18 with Terrence, but he was running too fast for me so I tagged along with Mollak and the Educators loop crew. It was gorgeous out and before I knew it I had 19 miles. I couldn't stop on that number so I rounded out to get 20.

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2016-07-30 Running - Long Wabash trail 6:30am Weather: 64 Sunny nice!	20 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Long run with Booty on the Wabash Trace. Had the trail all to ourselves before we finally saw a couple bikes around mile 10. Thought I might tire out but really felt strong all the way thru. We pushed the pace on the last 3 miles. Great place to run.

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2016-07-30 Running - Just Running Zorinsky 8:15am Weather: 72° 64 DP	12 miles 01:44:47 (8:43 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 168 Avg HR: 145

Good cap to a not so good month of running. Hopefully I can get back into it in August. Nice morning for the end of July!

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2016-07-30 Running - Aerobic Wabash 6:30am	20 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Really enjoyed running the Wabash trail this morning with Rudy. Its been a while since I've been out there. Felt great!

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2016-07-30 Running - Aerobic Chicago, IL	6.25 miles 00:51:27 (8:13 min/mile)

Sweet Home Chicago! Visiting for the weekend. Nice to be back.

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2016-07-30 Running - Long Home to Lake Z and Around 4:45am	33 miles 04:29:31 (8:10 min/mile)	Shoe: PureConnectBlack/White 0 miles on shoe

Many things can happen on a run that long. Got called Bro twice in the first 5 miles. One guy wanted to use a cell phone and the other guy said it cuz I scared him when I ran by. Ran some hills in the Rockbrook area first then headed up Center go meet Tim and Christy for an Educatorz Loop. Did some hill repeats on F before meeting and joined Brian Kelly for a bit before heading back to the docks. Squintz was right behind them so he joined up as well. The Educatorz loop went quick! Fun catching up with everyone. Tim, Squintz, and I took off for another big loop. I was really surprised that I never felt a crash. I was able to eat or drink as needed. Getting excited about the Bear!

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2016-07-30 Running - Aerobic Through town. 6:00am Weather: 62. Don't Let It Fool Ya. Humid.	9.07 miles 01:20:03 (8:49 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

Met a big group at the Y. I was tired today. They agreed to run me to Woods for Molly's early race. Such a big weekend of swim.

I love sports so much because of the life lessons they teach us. Molly gets so anxious in these big, fast races. Even in the top heats, she always doubts herself. Matt and I had a big talk with her. Chin up. Stand tall. Attitude is everything. You deserve to be there. End of story. Ugh. If it were only that easy.

Have a happy Saturday. :)

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2016-07-30 Running - Intervals	8 miles 00:00:00	Shoe: Nike Lunar Racer-green 0 miles on shoe

Andrew Jacob invited me along for an unplanned workout today at Pioneers. Knew it would be tough, so I invited a third, Eric Noel, to pull us along.

2 mi cruise/hard, 800m jog, 1 mi harder
10:55 (5:16, 5:39), 5:00, 5:12

5:16 was an outlier with running down the big hill on the roads at Pioneers. But otherwise, pretty happy with this effort overall. Nice to have fast dudes to chase, that never hurts.

Core work, MYRTL+

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2016-07-30 Walking - Aerobic Super 8 6 6:00am Weather: Perfect	6 miles 01:38:05 (16:20 min/mile)	Height: 6'

Walk down memory lane literally with Coach followed by Crane Choco Milk. Good time catching up with Henryiard!

Saw legend Ronn Baker's ride, but no Baker; would've love to see that guy too!

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2016-07-30 Running - Aerobic Elevator 6:30am Weather: 63 degrees se 6 clear	4.7 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

Tired this morning, ignored the alarm for over an hour. Good turnout or the race, some close finishes,especially for first. Figured it took over 7 hours to set up and tear down the course. #onemancrew. Thanks to Gutz for helping with the race. Last day of fair.

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2016-07-30 Running - Aerobic Ralston/Omaha Weather: 64; 94% humidity	7 miles 00:58:47 (8:23 min/mile)

Song of the day: "Flashlight" by Parliament.