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2016-08-04 Running -	5 miles 00:00:00

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2016-08-04 Running - Aerobic Bluffs Regional Park	8 miles 00:00:00	Height: 5'07

Easy morning run at the Bluffs with John and Dan.

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2016-08-04 Running - Aerobic David City	5 miles 00:46:45 (9:21 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

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2016-08-04 Running - Tempo Julesburg Gravel Road by South Platte River and Interstate 7:00pm Weather: 70-80s	12 miles 01:14:00 (6:10 min/mile)	Height: 6 ft

10:00 wu 30:00 tempo 5:00 easy 20:00 tempo 9:00 cd

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2016-08-04 Running - Aerobic 6:30am	3 miles 00:00:00	Shoe: Ravenna7 Pink 0 miles on shoe

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2016-08-04 Running - Aerobic	5 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

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2016-08-04 Running - Aerobic 7:30pm Weather: 75* humid breezy	4 miles 00:00:00	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

Had some crazy weather but still had two tbirds show up for a run so we did two easy loops around the lake. Good for them...probably better for me to shake off some of this morning's effort.

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2016-08-04 Aerobic	0 miles 00:00:00

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2016-08-04 Running - Aerobic	5 miles 00:00:00

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2016-08-04 Running -	15 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

9 slow miles before work. When I got home from work, I was really tired and just wanted to sit in a chair and veg. Nope! Strength workout at Y, 3 sets of 10 and I increased the weight on each machine by 5 lbs. Another 6 slow miles. Didn't want to start them but I was fine once I got going.

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2016-08-04 Running - Aerobic The Narrows 11:00am	9.5 miles 00:00:00	Shoe: A2000 2016-07 White 0 miles on shoe

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2016-08-04 Biking - Tempo Weather: 79 clouds, sun and wind	14.2 miles 01:05:37 12.98 mph	Shoe: Giant TS DX (4/22) 0 miles on shoe Height: 5'9

Thursday casual ride - Cooler temps and a stronger North wind so we rode past the airport to Chapman Road and back.Tired quads really felt the lactic acid on the way out against the wind. Nice tailwind and a hay bale diversion on the way back! Fun group tonight!

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2016-08-04 Running - Track Kearney NE 6:00pm Weather: 83 degrees n 12 partly cloudy	.5 miles 00:03:29 (6:58 min/mile)	Shoe: Brooks 0 miles on shoe Height: 6.0

Nebraska Senior Games 800. 2nd out of 3 to Leanto, just ahead of a runner from Las Vegas. Slightly slower than last year but ran a bit more relaxed so it felt better. About where I thought I would be.

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2016-08-04 Running - Aerobic Kearney NE 5:30pm Weather: 83 degrees n 12 partly cloudy	1.5 miles 00:00:00	Shoe: Brooks 0 miles on shoe Height: 6.0

wu / cd

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2016-08-04 Running - Tempo Home 4:30pm Weather: 92 degrees.	4 miles 00:00:00	Shoe: Asics Gell 33 Lyte 0 miles on shoe Height: 6' 3 Weight: 183

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2016-08-04 Biking - Aerobic 12:00pm	14.2 miles 01:02:16 13.68 mph	Height: 5' 9'

two hours later I'm still sweating.

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2016-08-04 Running - Aerobic 6:30am Weather: 75* humid	12.3 miles 01:38:30 (8:00 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

With Mo and Tim on the Fishery Road loop. Very humid...soaking. Last 2 miles from Schram are a hilly bitch...struggling badly at the end. This one felt tough from the start.

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2016-08-04 Swimming - Aerobic Madonna 3000 yards. 5:30am Weather: Hot One.	1.7 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Felt so tired to start. I think the hot run yesterday wore me down. Did lots of kick and pull which saved me today. Ended feeling really nice.

Work only four hours today and then spend the afternoon with my Gracie, while big sis is galavanting around Indianapolis. Just got a text from Molly that Gma got them a new room for the remainder of their stay. The Marriott. It's quite nice, Molly says. Better than the Quality Inn I booked for them. She's not spoiled at all. :/

Have a great Thursday. Stay cool.

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2016-08-04 Running - Aerobic Harrison-Q Loop 6:15am Weather: 77° 75 DP	4.8 miles 00:42:33 (8:51 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 167 Avg HR: 142

There was nothing 'easy' about this recovery run! It felt like I joined some of you swimmers in the pool this morning. Ready for the cooler weather to blow in!

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2016-08-04 Running - Aerobic Zorinsky 5:00am Weather: 74, humid	9.05 miles 01:18:00 (8:37 min/mile)	Shoe: Structure 19 Fuglies 0 miles on shoe

So. Many. Bugs. I told Mrs. Ecto I was the Khaleesi of gnats.

I slogged today and felt like crud. Glad Scott and Jen were willing to ease up.

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2016-08-04 Swimming - Aerobic 5:00am	2.35 miles 00:00:00

Thank goodness it was a swim day today. Good job to all of you running in this craziness.
4100 yards

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2016-08-04 Running - Hills Stillwater Stairs 6:00am Weather: In St. Paul, 77, so warm and then STORM	3 miles 00:00:00	Height: 5'2"

This was a most unusual morning. All summer my friend and I have said we were going to Stillwater and run the stairs. Stillwater is a charming little village right on the river with bluffs overlooking. About 100 years ago, there were 3 or so sets of stairs built from the river bottom to the top--cement stairs, narrow and steep.

So we picked the hottest morning of the summer to do this but it was an amazing workout, although I may not be able to run again until, oh, next year! yowza!

156 steps if I counted correctly. 7 times. On the last one, I sat down 3/4 of the way up on a cement bench that someone wisely built into the wall of rock. Sat down, saw a few stars and then finished to the top. Legs screaming bloody murder by then.

Then we had to run back to the car and go up another set of these stairs because the car was at the top. We were going to do these stairs but there was a class going on. Too busy. people were walking up these steps with weights. Show-offs. hee hee, just teasing, it was rather impressive.

It started to thunder and on the way back we drove into dreadfully dark clouds and torrential rains. guess the cool front is moving through! Hurray! Temp was down to 69 when I got home.

to all you Goats and trail runners out there, I salute you. I can't imagine running up a mountain for miles and miles. :)

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2016-08-04 Running - Tempo	8 miles 00:00:00

Was supposed to be 8 miles at marathon pace. It didn't go well. I didn't even get the whole thing in. Wound up running about 6.13 miles around 7:34 average.

I've been quite tired the last couple weeks. I could probably do better with calorie intake and sleep. I think a lot of things just added up to a crappy workout this morning.

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2016-08-04 Tempo Zorinsky 5:45am	12.4 miles 01:29:09 (7:11 min/mile)

Ended up meeting Kaci and Miguel for a rare morning run (for them anyway) 2.5 miles WU. 30 minute tempo and the rest easy.

5:42, 5:52, 5:54, 5:48, 5:47, :54 (6:22 pace)

After the first mile I decided the humidity and dew point were going to kill me if I didn't ease up. I tried to keep the remaining miles at 5:52 pace. I would ease back some during the miles to try and allow myself to recover. Started to feel better at the end but after the 5th mile I was dying.

Really great to have them to run this with. we staggered the start some to give us someone to chase or be chased by. Seemed to help a lot.

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2016-08-04 Walking - Walking Mean Streets of Papillion Elevation: Ascent+40 Descent-18 5:45am	.8 miles 00:16:46 (20:57 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Max HR: 126 Avg HR: 112

Papillion [20160804]: Squishy Walk

Sopping wet, drenched shoes, deflated slog walk home.

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2016-08-04 Running - Aerobic TheQ Elevation: Ascent+281 Descent-305 4:50am Weather: 77°, 6 SE, 94%, Nope	6.06 miles 00:52:29 (8:39 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Max HR: 177 Avg HR: 155

Papillion [20160804]: The Q w/ OurFriendDan

Legs were fighting me every step of this run, felt like poop the entire time; luckily, Dan was okay with taking it super easy.

Totally forgot to ask him if he'd seen Star Trek Beyond yet or not.

Cadence: 167/max, 158/avg

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2016-08-04 Running - Aerobic Zorinsky 4:30am	11.2 miles 01:33:30 (8:20 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-08-04 Running - Aerobic Water Totter 5:00am Weather: 71 degrees n 5 clear humid	7.1 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Okay into what breeze there was but otherwise not much fun.

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2016-08-04 Running - Aerobic Papillion/LaVista Weather: 77; 94% humidity; even worse than yesterday	5 miles 00:42:47 (8:33 min/mile)

Happy Birthday, TommyBoy! BTW, my fave line from the "Tommy Boy" movie is when Chris Farley uses the worst pick up line ever when he says to a woman at his hotel, "Uh...do you know where the weight room is??"

So glad to do this run with Carl! He got me through this dreadful morning with some laughs and stories. Sounds like tomorrow and beyond will be much better weather-wise.

Song of the day: "The Show Must Go On" by Queen.