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2016-08-14 Biking -	9 miles 00:00:00 0 mph

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2016-08-14 Running - Long	19 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

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2016-08-14 Biking - Aerobic	16.5 miles 01:15:52 13.05 mph	Height: 5' 9'

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2016-08-14 Biking - Aerobic Wabace Trace 6:30pm	19.9 miles 00:00:00 0 mph	Height: 5'9

Averaged 12.6 but it felt much harder.

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2016-08-14 Running - Aerobic Big Lake Trail 4:45pm Weather: 86, mostly sunny	4.2 miles 00:36:50 (8:46 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

35 +3

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2016-08-14 Running - Aerobic Highline Canal Trail	13 miles 00:00:00	Height: 5'07

Easy highline run with John, Ryan, Kevin and Jenia. I pushed Landon and Brooklynn.

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2016-08-14 Strength Training - 24 hr Fitness 4:30pm	00:50:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 133 Avg HR: 106

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2016-08-14 Running - Just Running Harrison-Q Loop 8:30am	5.1 miles 00:43:43 (8:34 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 167 Avg HR: 144

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2016-08-14 Biking - Outdoor Cycling Zorinsky Elevation: Ascent+400 7:15pm	10.6 miles 01:02:44 10.14 mph	Shoe: Diamondback Insight Two 0 miles on shoe

Omaha [20160814]: Lake Z

Big side, twice; underpass to small side is flooded.
Fantastic night for a ride.

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2016-08-14 Running - Aerobic 7:30am Weather: 70* humid	8 miles 01:05:30 (8:11 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

With Nel, RJ and Johnnie on 72nd & Cornhusker loop. Feeling a little better this morning. Some pain in left foot behind toes...watch that.

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2016-08-14 Running - Race Steamboat Stinger Trail Marathon Certified? 7:00am	26 miles 03:32:47 (8:11 min/mile)	Shoe: Brooks Pure Drift 0 miles on shoe

Camped the night before so my little brother drove me down to the Quality Inn to meet up with Kaci and Miguel. We drove to the start to get prepared for the race. Miguel's race started 30 minutes after ours so we were able to keep any of out gear on to keep us warm until the start.

As we started I ran to the front of the pack knowing that we'd have a big single track climb ahead of us for he first 5 miles. I settled into a steady jog as we hit the biggest climb of the race. Over 1200ft of gain in the first 3 miles. After the main portion of the climb I was ahead of Kaci, but I was already feeling tired from the climb and she puller ahead of me. We ran together until mile 11. It was awesome. We took in the views, chatted about racing, The Bear, Her birthday, Mountain bike racing, and more. We mostly had downhill after mile 7 until mile 11.

We hit a jeep road after 11 and I started to pull away from Kaci. I was in 7th place at the time. I grabbed some water at the next aid station and continued on solo. The next several mile were a steady climb with a lot of switchbacks. I ran most of it. Took a few walk breaks when I felt like I was running too hard. I caught the 6th place runner at mile 15. I was still feeling pretty good so I kept jogging the ups and letting the downhills do their work.

Near the 18 mile mark I caught the 5th place runner and also realized I was out of water. I was hoping that there would be an aid station soon, but I knew that it likely wasn't until mile 20. I kept running as best I could to the next aid station. Thankful when it finally appeared because I was getting pretty dehydrated. I quickly got a refill and the aid station worker dumped water on my head.

I knew that the we had likely hit the majority of climbing at this point so I tried to drink water, relax, and use the downhills. We had mostly been running on single track, runnable dirt trails to this point. This part was steep declines with larger rocks that would hurt a lot to fall on. I took it easy, but tried my best to keep pace. I knew the lack of water had set me back and I could feel it. I saw Kaci catching me and by the time we reached the last major climb at 21 she passed me. I said, "go Kaci go!" She said, "oh you'll probably catch me!" I wasn't thinking that was not likely and I told her "not unless I catch a 3rd wind." I watched her as she put a large gap between us on the uphill.

We finally hit the end of that last uphill and had a 5 mile downhill to the finish. Can't get anything like this in Nebraska. I tried to just stay steady and keep running. I felt my legs starting to suffer from all the running and could feel it a lot at this point. I ran the next couple miles alone and I started catching some 1/2 marathoners which helped me some. As I continued forward I realized I could see Kaci again. This helped me tremendously and I pushed the pace to catch up to her. As I caught her we were in a steep downhill section with a lot of switchbacks. Kaci said, "you got your 3rd wind!" I gave a loud yell as I knew we were finishing soon and we would likely finish together.

We were flying downhill and both in good spirits. After two more mile of downhill we hit the bottom of the mountain and it was just a flat 1/2 mile run to the finish line. We were both excited as we crested the last hill and gave each other fist bump as we came into the finish. Miguel and Erik Hash were there taking pics. We came into the finish in 4th and 5th place (I think) results are only by age group. Kaci won 1st in her age group and 2nd female overall. I was 3rd in my age group.

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2016-08-14 Running - Aerobic David City 5:45pm	3 miles 00:22:00 (7:20 min/mile)	Shoe: Saucony Bullet (2) 0 miles on shoe Height: 5'10

Easy with 7 striders

Striders felt smooth


Weights in the AM

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2016-08-14 Running - Long Kearney Hike and Bike Trail 5:00pm Weather: 80s	20 miles 02:26:50 (7:20 min/mile)	Shoe: Adidas duramo cross trail 0 miles on shoe Height: 6 ft

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2016-08-14 Running - Hills	5 miles 00:00:00

6 hill reps, 4 minute tempo

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2016-08-14 Biking - Aerobic Papio trail 8:30am Weather: 70 sunny	20 miles 00:00:00 0 mph	Height: 6ft

Perfect day for biking. Legs sore from yesterdays run .

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2016-08-14 Running - Weather: Indoors	18 miles 00:00:00	Shoe: NB 890 Gray C 0 miles on shoe

Sore. Slow. Good.

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2016-08-14 Running - Treadmill 1:00pm	5 miles 00:00:00	Shoe: Rav 6 2016-04 Red 0 miles on shoe

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2016-08-14 Biking - Long Weather: 73 sunny	48.67 miles 02:48:47 17.3 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

It's great when you can ride a route you haven't for a while because there is not enough wind to dictate direction! Started as a recovery ride from yesterday. Chose the Cairo, Dannebrog, St Libory route because there were several points to turn around if I wasn't feeling up to it. Such a nice day, I just didn't want to stop! Never really pushed the pace. Just rode what my legs felt. Stopped for a snack between the Dannebrog golf course and the radio towers. Had no momentum up the hill! Otherwise just a nice solo ride!

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2016-08-14 Running - Aerobic Yampa River 11:00am	4.02 miles 00:35:38 (8:51 min/mile)	Shoe: PureConnectBlack/Grn 0 miles on shoe

Kaci's Bday run post race. With Kaci, Miguel, and her coach Jason Koop. I felt like death. Drug my butt through the run to make it 30 miles for Kaci's 30th Birthday

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2016-08-14 Running - Long Trolly Trail	10 miles 01:19:32 (7:57 min/mile)

Legs were pretty tired, put pace was good.

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2016-08-14 Running - Aerobic around regency 6:15am Weather: 63F	6.3 miles 00:00:00	Shoe: Omni black 0 miles on shoe

Really nice morning. Early Sunday for me as I wanted to get in an easy run before Gracie's game.
Enjoy the rest of your weekend!

HBD to Kaci!!

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2016-08-14 Running - Lake Hastings, Hastings NE 8:00am Weather: 68 degrees sse 4 clear humid	3.0 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Right foot has been sore for awhile now. Spent the warmup trying to get it loose, seemed good just before the race started. Quarter mile in something felt like it popped so shut it down for my first ever dnf. Going to roll it this afternoon on my lucky golf ball and limp while mowing the yard.

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2016-08-14 Running - Race Steamboat Stinger Certified? No 7:30am Weather: 50-70, sunny	12.72 miles 01:58:21 (9:18 min/mile)	Shoe: PI Trail N1 - Blue 0 miles on shoe Height: 5'10

Fun race. Lots of vertical gain. Trails were great. Fun seeing Kaci, Miguel, and Justin. I had enough with the race and didn't join in for their extra 4 miles. Happy birthday to Kaci.

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2016-08-14 Running - Long Are We Done Yet? 6:30am Weather: So Pretty to Start. Hot to Finish.	18.01 miles 02:42:28 (9:01 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

Solo from my house to Matt's house for 8 miles. Picked him up for 10 more. This was really tough for me. I especially struggled the last 6. I just started well with the cool temps, but the sun came up and I just started sweating. I'm so nervous about this.... But, Matt said to focus on the plan, so this is what I will do. My 400s on Tuesday were great, but I ran them all 20 sec faster than the plan called for. So, maybe I should focus on the ultimate goal, rather than the lofty immediate ones. Anyway, it was a beautiful day. I'm so sore now, and headed for the dreaded ice bath.

Thinking of Justin, Birthday Girl, and Miguel today and hoping for the best for them.

Have a great Sunday.

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2016-08-14 Biking -	8.8 miles 00:00:00 0 mph

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2016-08-14 Running - Long LaVista/Ralston/Keystone Weather: 66; 88% humidity	17 miles 02:31:53 (8:56 min/mile)

Plan called for an easy pace long run. I can do easy :)

Got back home early enough to watch the women's Olympic marathon. Serious KUDOS to Shalane, Desi and Amy for running strong and brilliant races!

Song of the day: "Flesh and Blood" by Johnny Cash.

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2016-08-14 Running - Long Keystone 4:30am	30 miles 04:10:00 (8:20 min/mile)	Height: 5'10

As I was hoping, 30 miles was no big deal other than I wore headphones for the first time in 20(?) years. 2 miles with Debra. Lot of homeless people out there today.

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2016-08-14 Running - Aerobic HQ 5:45am	8 miles 01:19:10 (9:53 min/mile)	Shoe: Brooks Transcend 4 0 miles on shoe Height: 5'8

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2016-08-14 Walking - Aerobic 5:15am Weather: Perfect	3.65 miles 00:58:06 (15:55 min/mile)	Height: 6'

Nice morning, got out a bit late.

Possible MTB ride this afternoon?

Looking forward to FUTBOL and Track & Field today.