Activity	Stats
2016-10-01 Running - Aerobic My hood in LaVista	2 miles 00:20:00 (10:00 min/mile)	Shoe: Saucony Blue Ride 7 0 miles on shoe Height: 5' 9

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2016-10-01 Running - Tempo Highline Canal Trail	14 miles 00:00:00	Height: 5'07

Long run/Tempo with John and his kids. I ran 4 before doing the last 10 with them. I pushed Landon and Brooklynn for most of that. Took Caden and pushed the single stroller for 2 mile tempo in 5:47, 5:43.

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2016-10-01 Running - Aerobic PL/Candlewood/Boystown 5:00am	8.38 miles 01:09:00 (8:14 min/mile)	Shoe: PureCadence 4 0 miles on shoe

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2016-10-01 Running - Aerobic BoysTown 5:00am	8 miles 00:00:00	Shoe: Ravenna7 Pink 0 miles on shoe

Activity	Stats
2016-10-01 Running - Long Zorinsky 11:15am Weather: 63°	12 miles 01:39:21 (8:16 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 174 Avg HR: 147

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2016-10-01 Running - Recovery Run Mean Streets of Papillion Elevation: Ascent+238 Descent-300 6:30am Weather: 59°, Calm, 88%, Nice!	5.05 miles 00:56:10 (11:07 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Max HR: 165 Avg HR: 143

Papillion [20161001]: Oktoberfirst w/ Da Boss

Stompin' on the mean streets of Papillion w/ April; the first to earn October 2016's #IRanWithCarl badge... but, she was pretty adamant she didn't it ("don't you dare post that picture on my Facebook wall").

Huskers won; great day.

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2016-10-01 Running - Aerobic 2:00pm Weather: 68* overcast	6.6 miles 00:54:00 (8:10 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

I think this is what "cumulative fatigue" feels like. Just trying to get it done without too much effort. Right knee and hip have little aches.

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2016-10-01 Running -	9.14 miles 01:31:15 (9:59 min/mile)	Shoe: NB 101 A 0 miles on shoe

Warm up 3 miles. Cool down 6 miles including 6 x (2 min hard, 2 min easy) on grassy playground next to my old elementary school.

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2016-10-01 Running - Race Firefighters for Fitness 5K trail race Certified? 10:00am Weather: 45, overcast, wet ground	3.11 miles 00:29:18 (9:25 min/mile)	Shoe: NB 101 A 0 miles on shoe

First half mile climbs 300 feet. Rest of race climbs another 300 feet. Most of descent is rooty and rocky so I'm reluctant to go full speed. Finished 9th overall. Almost caught 8 right at the end. Fun and challenging race. If it was closer, I'd drag some of you along.

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2016-10-01 Running - Race Nebraska's Toughest Mile Certified? No 8:00am Weather: 57 degrees nnw 4 cloudy humid	1.0 miles 00:09:55 (9:55 min/mile)	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Still lots of hills, steep hill low in this course. Start and finish up hill, there is the two block long "gut buster hill" just over halfway. Fundraiser for the PSC XC team.

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2016-10-01 Running - Long platte river state park Elevation: Ascent+1792 7:00am Weather: Perfect	15.5 miles 02:43:00 (10:30 min/mile)	Height: 5'10 Max HR: 169 Avg HR: 130

First time running out at PRSP. Very nice morning. Much different than Hitchcock. Not as many hills, but still slightly slower. Or maybe Kyle leading this week made it slower. Enjoyed it a lot. Really looking forward to getting out here more over the fall. Might do Hitchcock Saturday, PRSP Sunday.

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2016-10-01 Running - Aerobic Peru NE 7:30am Weather: 57 degrees nnw 4 cloudy humid	2.0 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

wu / cd

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2016-10-01 Running - Aerobic Big Lake Trail 9:30am Weather: 59, cloudy	4.2 miles 00:38:10 (9:05 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

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2016-10-01 Running - Aerobic Spring Creek, Poudre 8:45am Weather: 50's, sunny	6.5 miles 00:55:40 (8:33 min/mile)	Shoe: PI N3 Blue 2 0 miles on shoe Height: 5'10

I don't know how Pete does it. I only ran 18 miles with him and it was all I could do to get through the first 4 miles this morning. It was nice getting the long run out of the way yesterday so I could sleep in today. Now to shower and claim a seat at a Husker watch site that I just found out about earlier this week.

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2016-10-01 Running - Long	13.3 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

Jamaica and Wilderness, not how I would have drawn up the training two weeks out from a marathon. But it is what I have right now.

Core work

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2016-10-01 Swimming - Aerobic Sunny Swim. 8:00am Weather: :)	1.6 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Dropped off Molly at XC practice and headed to the pool. Tired, but so nice. 2750 yards.

The best day yesterday. Molly got 2nd overall JV at the city champ meet, PR by 20 sec, got her letter, and East girls won. :) Then, all dressed up for Homecoming. Took her friend Jackson from swim. No crazy parties. Just dinner for two and 3 hours at the dance. Proud mom. A young lady right before my eyes. I just can't believe it.

Now to Elkhorn for a swim meet for Little G.


Happy Saturday. GBR.

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2016-10-01 Running - Long Clearwater Falls 7:30am	13.3 miles 02:00:26 (9:03 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

on call loop half-ish

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2016-10-01 Swimming - Aerobic 5:00am	2.4 miles 00:00:00

Early start - 4150 yards with Bill and Pat.
Happy GameDay!

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2016-10-01 Running - Long Appleton 7:00am Weather: hi 40s, sunny	14 miles 02:04:00 (8:51 min/mile)	Shoe: NB XC 900 (2) 0 miles on shoe Height: 5'10

Out in 1:05:05
Back in 58:55

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2016-10-01 Running - Mopac 6:15am Weather: 45	8 miles 00:59:46 (7:28 min/mile)	Shoe: Nike Air retaliate 0 miles on shoe Height: 6' 3 Weight: 178

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2016-10-01 Running - Mentor, Ohio Weather: 61; 82% humidity; cloudy	3 miles 00:25:37 (8:32 min/mile)

Easy run with a few strides. Last hurrah before the race tomorrow! Mentor is a really lovely town. Nice, flat and quiet. The start/finish area of Headlands Beach State Park along Lake Erie is very pretty. Weather should be good for tomorrow temperature-wise and with little wind/breeze. The off and on rain of the weekend is predicted to let up for the race. MANY THANKS to y'all!

Song of the day: "Walk of Life" by Dire Straits.

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2016-10-01 Running - Aerobic PLC/CandleWood/BoysTown/PLC 5:00am Weather: Still, 59	8.38 miles 01:12:16 (8:37 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Rd/Slv 0 miles on shoe Height: 5 10

Good people, good run.