Activity	Stats
2016-09-04 Running -	8.7 miles 00:00:00

Activity	Stats
2016-09-04 Running - Aerobic Highline Canal Trail	13 miles 00:00:00	Height: 5'07

Easy Highline run with John and his kiddos. We met Kevin at our turnaround and we finished up with him.

Activity	Stats
2016-09-04 Running - Aerobic 7:30am Weather: 70* humid	7.1 miles 00:59:00 (8:18 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

With the VI gang going easy on Maass/Quail Creek loop. I'd have to go way back in the archives to find my last 63 mile week. Spent about 3 hours at the school mowing and marking for Tuesday's meet.

Activity	Stats
2016-09-04 Running - Aerobic	3.4 miles 00:31:00 (9:07 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

Activity	Stats
2016-09-04 Walking - Aerobic 9:00am Weather: 66F	6.2 miles 00:00:00

my morning stroll

Activity	Stats
2016-09-04 Running -	12 miles 00:00:00	Shoe: NB 890 Gray D 0 miles on shoe

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Activity	Stats
2016-09-04 Running - Aerobic David City	5 miles 00:48:45 (9:45 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10 Max HR: 154 Avg HR: 143

Weights pre-run

Activity	Stats
2016-09-04 Running -	7.1 miles 00:00:00

Activity	Stats
2016-09-04 Running - Long 7:30am	26.2 miles 03:21:40 (7:41 min/mile)	Shoe: PureConnectBlack/Yello 0 miles on shoe

Started near the Platte Bridge by middle Island. Ran the mopac and then looped back to 192nd to go meet Tim, Kaci and Mo. I underestimated the length and ended up ten minutes late but they were heading towards me so we ran into each other near mo's driveway. We took off on Mo's loop. Good to run these awesome gravel roads again. It's been too long! I forget how peaceful this area is.

Activity	Stats
2016-09-04 Running - Long Lake North 9:30am Weather: 70, cloudy, SE 14	18 miles 02:32:52 (8:29 min/mile)	Shoe: PI N3 Orange 2 0 miles on shoe Height: 5'10

Tough to get going this morning. Pit stop at the hospital to use their bathroom at mile 1. Planned on 17 but figured skipping yesterday deserved 1 extra.

Activity	Stats
2016-09-04 Running - One 10-miler or more per week My hood in LaVista	10 miles 01:32:20 (9:14 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

Actually felt better yesterday but overall ran faster today.

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2016-09-04 Running - Aerobic Hitchcock Elevation: Ascent+1989 Descent-1967 8:00am Weather: Perfect	12 miles 02:10:27 (10:52 min/mile)	Height: 5'10

First time running at Hitchcock. Had a great time. Looking for day 3 of my fall streak, but it didn't happen. Da Boss just joined a nature group that meets out there on weekend mornings. So I may be doing a lot more of these in the future, which is fine with me. I expected longer individual trails. It's more of a linking trail network where you're constantly switching to something new every quarter mile or so. This meant I was stopping a lot more than I would have preferred. In the future I'll just know that it all eventually winds back to the lodge regardless of where you're going.

Activity	Stats
2016-09-04 Running - Just Running Harrison-Q Loop 10:00am Weather: 68°	5.6 miles 00:47:31 (8:29 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 169 Avg HR: 144

Skipped my usual Sunday at the gym and opted for a run. Gotta take advantage another cool day before it warms up.

Activity	Stats
2016-09-04 Running - Long Big Papio/Center/90th/84th Weather: 66; 83% humidity; 6 mph ESE wind	18 miles 02:28:57 (8:16 min/mile)

4 weeks!

Song of the day: "Voices" by Cheap Trick.

Activity	Stats
2016-09-04 Running - Aerobic Water Totter 6:30am Weather: 68 degrees sse 14 partly cloudy humid	7.4 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Activity	Stats
2016-09-04 Running - Long	22 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

Andrew Jacob for half, Ryan Regnier for a bit less.

Didn't feel that great but breathing and HR seemed okay. Core work later. Time to make some coffee, muffins, and breakfast burritos

Activity	Stats
2016-09-04 Walking - Aerobic 6:00am Weather: Fall and Winter Are Near	3.4 miles 00:53:24 (15:42 min/mile)	Height: 6'

Lil' walk around the Lake, not a soul in sight.

Activity	Stats
2016-09-04 Strength training - Intervals 4:45am	00:45:00	Height: 5'3

I had strict instructions to take it easy. 45 min of strength. Felt really good.

Molly in the mug. First meet was yesterday. Dropped 1:30 from trials last week. 17 out of 134 overall and JV and V ran together. She just quietly does her business and moves on. No drama. I should be so lucky. I am so happy for her. And so proud. Super emotional for me for so many reasons. My race and hammy are really irrelevant. I'm sorry but I just cannot stop smiling. :)

Happy Sunday.

BIG RED!! :)