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2016-08-30 Running - Hills Julesburg Co asphault and gravel roads 5:45pm Weather: 80s	12 miles 01:26:50 (7:14 min/mile)	Height: 6 ft

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2016-08-30 Running - Aerobic My hood in LaVista	7 miles 01:04:00 (9:08 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2016-08-30 Running - Intervals	9 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

Roper Intervals

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2016-08-30 Running - Aerobic Council Bluffs loop 11:00am	8 miles 00:00:00	Shoe: A2000 2016-07 White 0 miles on shoe

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2016-08-30 Running - Aerobic Bluffs Regional Park	13 miles 00:00:00	Height: 5'07

Easy run at the Bluffs. Finished the last 10 with John.

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2016-08-30 Running - Aerobic David City	3 miles 00:25:00 (8:20 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

Weights post-run

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2016-08-30 Running -	8 miles 00:00:00	Shoe: NB 890 Blue A 0 miles on shoe

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2016-08-30 Running - Aerobic 4:30am	5 miles 00:00:00	Height: 5'10

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2016-08-30 Running - Hood 6:00pm	3 miles 00:25:15 (8:25 min/mile)	Shoe: Saucony White 0 miles on shoe Height: 6'2

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2016-08-30 Biking - Tempo Weather: 73 cloudy humid	27.7 miles 01:26:35 19.2 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Tuesday Group Ride aka the Dragonfly Ride because of all the bugs we ate! I have never seen them this bad. We pushed to get as far as we could before we had to turn around due to fading daylight. Ride would have been humid, but otherwise comfortable if not for the bugs!

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2016-08-30 Running - Tempo Spring Creek Trail 7:15pm Weather: 65-70	8 miles 01:01:13 (7:39 min/mile)	Shoe: Hoka Clifton II Rd/Blue 0 miles on shoe Height: 5'10

Finished moving to a new place after work. Planned on a 3-5 mile easy run to test out new shoes but just kept stretching out my turnaround point. Once I got to 4 I figured I could throw in a couple of tempo miles. Didn't realize I was going as fast as I was before the tempo portion. Tempo: 6:43, 6:38 all on a net uphill portion. Saw a doe and two fawns on my way back.

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2016-08-30 Running - Aerobic 5:30pm Weather: 78* humid	5 miles 00:00:00	Shoe: Launch III 0 miles on shoe Height: 6-00

Easy run after practice (4.2) plus some warmup/cooldown with the tbirds.

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2016-08-30 Biking - Aerobic	20.5 miles 01:20:00 15.38 mph	Height: 6'5''

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2016-08-30 Running - XC	5 miles 00:00:00

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2016-08-30 Running - JFR Westside Hillz, Big Papio Elevation: Ascent+226 Descent-237 12:34pm Weather: 73°, Calm, 89%, Gross	5.11 miles 00:41:35 (8:08 min/mile)	Shoe: Saucony Guide 8 [20160513] 0 miles on shoe Max HR: 167 Avg HR: 148

Omaha [20160830]: Hills & On/Offs

Westside hills to 90/Pacific, where: 1) the crosswalk light does NOT work and 2) BetzE saw me and tried to get my attention. I thought I heard my name, but couldn't quite catch the direction it was coming from (also, I was seeing red at waiting through two light changes (see #1)).

Then went mud running on the Big Papio trail, doing a series of JFR On/Offs, on the varying tenth distances. Good job, Carl.

Cadence: 195/max, 154/avg

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2016-08-30 Running - Intervals CU-Riverfront 12:30pm	7.13 miles 00:55:00 (7:42 min/mile)	Shoe: PureCadence 4 0 miles on shoe

Workout was 6-10x(800-200)(we all know I was only ever going to to 6).
800s@5k pace, 200s@ mile pace, 1 minute between the 800 and 200, 2 minutes between sets: (2:58/41)(2:52/41)(2:57/40)(2:56/40)(2:50/36)(2:55/36). I had a nice downhill on the second one and went all out on the fifth one (because I thought it was the 6th one, oops).

That was not my lone brain fart of the day. After showering to go back to work, I put on deodorant apparently using muscle memory from when I apply BodyGlide. So I deodorized my nips...among other things.

I also had my first 200 mile month ever, which I recognize is pretty average for many of you, especially the good folks who have allowed me to run with them the last couple of months.

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2016-08-30 Running - Hills Falcon Forest 11:45am	7.2 miles 01:04:22 (8:56 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

About a half mile in a bug flies straight into my mouth. I try to spit it out and realize it is gripping my tongue, so I reach in and grab, toss and keep running. Then I realize my tongue hurts. Whatever it was stung my tongue! I started to panic a bit as the last time I got stung by a wasp (30 some years ago) my leg swelled up really bad. I swung back by the house and got some ice which helped with the pain and went back on my way. So far my tongue hasn't swollen up or anything so I'd guess it wasn't a bee/wasp. Probably should've taken a look at what it was!

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2016-08-30 Running - Aerobic Pedestrian Bridge 11:15am	8.5 miles 00:00:00	Height: 5'10

For those that are interested, here is my Mickelson Trail recap.

I started in Deadwood on Friday morning about 7:00 am after it stopped raining. The first 18 miles were uphill to the highest point on the trail which was good because I was fresh and excited. Had lunch in Rochfort at Mile 26. Mile 34-41 were uphill and by the time I hit the top, I was toast. When I finished, I was shaky; similar to having to raced a marathon. My total for the day was 48.5 miles.

Day 2 started in Hill City. For about 7 miles I saw all the people running Lean Horse which was fun. Had a nice breakfast in Custer, but by mile 28 I wanted to quit. The last 3 miles had been uphill, next to the highway, with no shade. If the rest was like this, I didn't want to go on. After lunch I decided to see what was around the next bend and thankfully it was pretty again. I trudged for another 12 miles looking for the right place to stop. I saw the highway, watched for rattlesnakes as I crossed a field, and then was done for Day 2. Total miles 40.5.

Day 3. We stayed in Hot Springs and then drove back to where I had left off the previous day. After about 6 miles in a wide valley, the trail went back into a canyon and was gorgeous again. Tons of deer, turkey, and even coyote. The trail was downhill which made everything great. I could see Edgemont with 6 miles to go which made that stretch very long. It was also very tricky that the last mile was actually about 1.2 miles. Finally made it though at about 9:30 Sunday morning. 19.2 miles. Total of 109.2 miles.

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2016-08-30 Running - Intervals 10:00am Weather: 70* humid	8 miles 00:00:00	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

2 mi easy wu.
5 x 1000 w/600 jog between (3:45). Goal 3:42-3:48
3:41/3:44/3:45/3:41/3:38 avg=3:42
Solid workout made a little tougher by hill repeats yesterday afternoon when I should have been resting.

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2016-08-30 Cross Train - Elliptical 9:30am	01:00:00	Height: 5 10

Total 360 Workout (3x20 min- Level 18, 19, 20) - 10 pushups after each set

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2016-08-30 Running - Aerobic Big Lake Trail 8:00am Weather: 69, mostly cloudy	5.3 miles 00:55:30 (10:28 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Achilles very sore, especially the left one. It was ok jogging on the flat but any elevation hurt enough to make walking a good idea.

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2016-08-30 Running - Intervals Millard West track 6:00am Weather: 70° 68 DP	7.8 miles 01:02:49 (8:03 min/mile)	Shoe: Mizuno Wave Rider 19 0 miles on shoe Height: 6' 4 Max HR: 181 Avg HR: 148

Exhausting workout. 4x1000 with a 400 at the end. Wanted to be under 4 minutes for each one, so I was right on target. Ended with my fastest 400 of the summer and hit my 100 miles for the month! Need to have a big Sept and Oct to hit my goal for the year.
Splits: 3:57, 4:01, 3:59, 3:59, 1:13

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2016-08-30 Swimming - Aerobic 5:00am	2.35 miles 00:00:00

Feeling sleepy today. 4100 yards with Derron, Mary, Erica, Pat and Dan.

Thanks for the mug, Gary :)

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2016-08-30 Running - Aerobic Treadmill 6:15am	3 miles 00:28:35 (9:31 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

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2016-08-30 Running - Aerobic Home 5:15am Weather: 68 degrees	3.5 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 183

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2016-08-30 Running - Aerobic Hammy Test Drive. LC Track. 5:15am Weather: 75. Sticky.	6 miles 00:52:04 (8:40 min/mile)	Shoe: BrooksLaunch3TokyoDragons:) 0 miles on shoe Height: 5'3

Bryan, Matt, Jason, and Scott did their repeats and I did my easy. Felt not bad, not great, but not bad. I would be really pleased about how it felt if I didn't have a marathon in 12 days. But that's ok. It will be nice to check another off the list. :) Good gracious it was humid out there. Soaked.

Have a good Tuesday.

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2016-08-30 Walking - Aerobic 5:00am Weather: Nice	3.65 miles 00:56:40 (15:31 min/mile)	Height: 6' Weight: 180

#TrackTuesday #NailedIt

#MTB #Imogene weekend with #wassE #Starbuck

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2016-08-30 Running - Aerobic Ralston/Omaha/LaVista Weather: 70; 94% humidity	7 miles 00:59:31 (8:30 min/mile)

Still feeling good about Saturday's race! I cannot overemphasize how crucial Mo was to me running a smarter race.

Song of the day: "Amie" by Pure Prairie League.

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2016-08-30 Running - Aerobic School Loop 5:00am Weather: 64 degrees nne 2 cloudy humid	3.1 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0