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2016-08-07 Running -	7.25 miles 00:00:00

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2016-08-07 Running - Aerobic Field Club Trail 4:00pm Weather: 79, sunny	5.1 miles 00:44:50 (8:47 min/mile)	Shoe: Merrell Trail Glove Silver 0 miles on shoe Height: 5'9

28 +6

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2016-08-07 Running - Aerobic 7:30am Weather: 77* humid	7.5 miles 01:01:30 (8:12 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

With Nel and Johnnie on Maass/Quail route.

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2016-08-07 Running - Aerobic Highline Canal Trail	11 miles 00:00:00	Height: 5'07

Ran 5 easy before finishing up with John and his kiddos.

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2016-08-07 Biking - Wabace Trace 6:15pm	19.7 miles 00:00:00 0 mph	Height: 5'9

To Mineola with Ann for dinner.

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2016-08-07 Running - Aerobic Lincoln Elevation: Ascent+22 Descent-22 8:04am Weather: 68°, Calm, 83%, Rainy	3.01 miles 00:24:59 (8:18 min/mile)	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe Max HR: 158 Avg HR: 141

Lincoln [20160807]: Good Life Halfsy Kickoff

Pink Gorilla put out of a call for submissions for "Halfy Heroes", people who think their personal running story might be inspirational, etc.; I submitted mine, and (surprise!!) was chosen.

They asked if we could make it to this morning's kick off group run, and I was able to. Had my photo taken, met the PR people handling the campaign, chit chatted w/ them a bit, and then, boom, a whole slew of us took off on a group run (est. about 150 people (maybe?)).

Got to chat w/ Ben and Jason a bit, saw Ann (didn't get a chance to say hi, though); and, won a t-shirt from Red Dirt LNK. Rainy weather had me skip out on the yoga part (the dry area was fairly crowded). Great start to the day.

Cadence: 168/max, 154/avg

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2016-08-07 Running - Recovery Run Lincoln Elevation: Ascent+34 Descent-46 6:15am Weather: 68°, 3 NE, 83%, Awesome	6.01 miles 00:53:13 (8:51 min/mile)	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe Max HR: 154 Avg HR: 138

Lincoln [20160807]: Pedestrian Bridges

Railyard -> PBA Ped Bridge -> Saltdog Area -> North Bottoms -> Memorial Stadium Ped Bridge -> Stadium/Campus -> Antelope Valley -> Memorial Stadium Ped Bridge -> North Bottoms -> Haymarket Ped Bridge

Great change of scenery for a recovery run!

Cadence: 165/max, 155/avg

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2016-08-07 Running - Aerobic David City	3 miles 00:23:00 (7:40 min/mile)	Shoe: NB XC 700 0 miles on shoe Height: 5'10

Easy plus 6 striders

Striders felt smooth

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2016-08-07 Running - Aerobic Kearney Hike and Bike Trail 7:00pm Weather: 70s	12 miles 01:20:30 (6:42 min/mile)	Shoe: Adidas duramo cross trail 0 miles on shoe Height: 6 ft

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2016-08-07 Running -	15 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

Sore. Slow. Good run. 25 min stretching, sit ups and push ups.

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2016-08-07 Running - Race Lake Wehrspann Lake Wehrspann 10k Certified? Yes 7:30am Weather: 71° 63 DP	6.2 miles 00:47:20 (7:38 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4 Max HR: 188 Avg HR: 163

The one 10k I do pretty much every summer. Sometimes it's brutal (like last year) sometimes it's a little better (like this year!). Always fun to see WassE, Kaci, Ordo, and Tim out there.

Update: 22 overall makes me feel kinda fast! 6 of 7 in my age group...not so much

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2016-08-07 Running -	7.25 miles 00:00:00

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2016-08-07 Biking - Tempo Weather: 70 breezy	40 miles 02:11:11 18.3 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Was going to ride the Industrial Park Loop, but the wind had a lot more East in it so went to Chapman instead. Really comfortable riding weather!

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2016-08-07 Running - Aerobic House loop 11:15am Weather: 72, 62%	7.11 miles 00:58:28 (8:13 min/mile)	Shoe: PI N2v3 Lime 0 miles on shoe Height: 5'10

I definitely can't complain about the weather, especially after waiting until 11 to run. Felt pretty good. Probably went a bit too quickly. Just watching olympics then going to watch Ella play golf for a bit before I drive back to CO.

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2016-08-07 Running - Race Cotton mill Park Nebraska Senior Games 10k Certified? No 7:30am Weather: 65 degrees e 9 cloudy humid	6.2 miles 01:00:28 (9:45 min/mile)	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Knew this would be slow before I got there. Was going to do a couple at home before I headed there but the foot was a bit stiff and sore so went back to bed for an hour. Out and back twice on this course, the breeze felt good on the way out, not so much on the way back. Drove through some rain on the way there, nothing until it was over. Decent turnout due to it being a qualifying year. Lots of good conversation afterward, interesting group. Got a few chores to take care of but I think a nap is in order first. :)

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2016-08-07 Running - Long Downtown/Riverfront trails Weather: 70; 73% humidity; cloudy	21 miles 02:58:24 (8:29 min/mile)

Making some progress coming off this injury...which is still there faintly. But I am thankful I am on the other side of the injury! Even though the temps and humidity were down from a few days ago, I was still covered in sweat. I was signed up to run the Lake Wehrspann 10K this morning, but Coach and I both agreed I need to build up my long runs to prep for the Ohio race.

Song of the day: "I'll Feel a Whole Lot Better (When You're Gone)" by the Byrds. Years ago, I got the chance to see Roger McGuinn sing this song and work his 12 string magic live :)

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2016-08-07 Running - Aerobic Kearney NE 8:30am Weather: 65 degrees e 9 cloudy humid	.5 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

cd

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2016-08-07 Running - to Ralston Arena and back 7:30am Weather: 69F	6.2 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Good head clearing Sunday morning 10k.
I don't usually record my pace, but I felt pretty good this morning and ran 8:07 overall pace with a range of 8:04 - 8:12. Pretty good for me. Must be the full night's sleep :). Enjoy your Sunday!

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2016-08-07 Running - Aerobic Lake Wehrspann	2 miles 00:17:28 (8:44 min/mile)	Shoe: Brooks Adrenaline GTS 16 0 miles on shoe Height: 6' 4

warmup and cooldown for the Lake Wehrspann 10k

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2016-08-07 Biking - Aerobic 7:00am	21.3 miles 01:33:08 13.72 mph	Height: 5' 9'

Nice morning out. Had a TBird sighting in Twin Creek.

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2016-08-07 Running - Long Booty's Loop 6:00am Weather: 70 Cloudy Humid	15.25 miles 02:22:45 (9:21 min/mile)	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Ran with Booty for 7 then the rest solo. Feet and knees were a bit achy today but had a good run.

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2016-08-07 Running - Long	18 miles 00:00:00	Shoe: Brooks Launch 3- USAs 0 miles on shoe

With Regnier, great to have him pull me along (or at the very least have company). Beautiful morning. Ran 14 miles, then 3 at goal marathon pace.
6:03
6:07
5:59

Core work, MYRTL+

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2016-08-07 Running - Aerobic 6:30am	13.3 miles 01:44:34 (7:51 min/mile)

Tired again today. Tooth Fairy had to come last night so I woke up fairly early and couldn't really get back to sleep. Planned on a longer run this morning but I'm finally catching up on rest from my big week last week. Would have stopped at 10 but Squintz came flying up behind my in Elmwood Park so we ran together for several miles.

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2016-08-07 Running - Long Billy Wolff Trail	15 miles 01:58:59 (7:55 min/mile)

Couldn't ask for a better morning for a long run. After a lackluster ending to last week, this felt very good.

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2016-08-07 Yoga - Aerobic Mi Casa. 5:00am	00:45:00	Height: 5'3

I needed this sooooo badly. Tired, sore, and beat from my double dayz of lucky 13. Sometimes I wonder.... Anyway, this yoga felt so nice. Really should do this, like, daily.

I was bummed to miss the Halfsy Kickoff, especially since my bud, CJS, was making the trek to town. But, duty calls.

Now at work....and I just got the play by play for Molly's 100 Free in Indy for Zones. She was .13 off her PR! Yay! She was there the entire week, supporting her MidWest Team, never missed an event, all smiles and photos, to swim one race at the end of the week. I don't think I've ever been so proud. Ugh, that kid. :)

Have a great Sunday.

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2016-08-07 Running - Aerobic Bootys Loop 6:00am	11 miles 00:00:00	Shoe: Saucony Ride7 0 miles on shoe

Nice morning run. Ran 7 with Rudy, and the rest solo.

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2016-08-07 Walking - Aerobic 6:15am Weather: Perfect	3.64 miles 00:55:10 (15:09 min/mile)	Height: 6'

Back from lil' vacation in KC with the family, had a blast at Oceans and World of Fun...never too old to be a kid.

23 year anniversary today with my lovely wife aka daBoss. God definitely lookin' out for me when he blessed me with her. :)

Excellent FUTBOL yesterday with USWNT v France, gotta thank Hope Solo for an absolutely incredible game.

Been catching other events here and there, crazy records broken in Swimming and brutal leg break in Gymnastics.