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2016-11-13 Running - Race USATF NE 5k championship Certified? Yes 10:30am	3.1 miles 00:22:39 (7:18 min/mile)	Height: 5'7

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2016-11-13 Running - Aerobic Big Papio	4.12 miles 00:31:21 (7:36 min/mile)	Shoe: Saucony Zealot #3 0 miles on shoe Height: 6'5''

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2016-11-13 Strength Training - 24 hr Fitness 12:30pm	01:00:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 151 Avg HR: 111

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2016-11-13 Running - Aerobic N. Platte 6:30am	2 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird #2 0 miles on shoe

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2016-11-13 Running -	6 miles 00:00:00

Nike Heartland COmmunity race

16:41

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2016-11-13 Running - Aerobic David City	4 miles 00:35:45 (8:56 min/mile)	Shoe: Nike Streak LT 3 0 miles on shoe Height: 5'10

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2016-11-13 Running - Aerobic Field Club Trail 10:45am Weather: Nice	5 miles 00:48:20 (9:40 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Ran south on the new trail section. Made it all the way to the old trailhead.

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2016-11-13 Running - Aerobic Highline Canal Trail	10 miles 00:00:00	Height: 5'07

Easy run with John, Parker and Kevin. I pushed Landon and Brooklynn and they got really heavy.

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2016-11-13 Walking - Aerobic around regency and the district 8:00am Weather: 43F	6.11 miles 00:00:00	Shoe: charcoal & pink Omnis 0 miles on shoe

Just a long walk

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2016-11-13 Running - Aerobic Hood 6:30am	3 miles 00:22:02 (7:20 min/mile)	Shoe: PureConnectBlack/Grn 0 miles on shoe

Quick Loop through the hood

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2016-11-13 Running - Walnut Grove Weather: 39 windy clear	1 miles 00:00:00	Height: 67.5

Back and forth, back and forth at the NE Assoc. XC Champs. Thanks to Tim Meyer for coming down, solid 5th overall against a stud field, led by my boy Grant Wintheiser's 15:35 (Nolan Border, LRC Racing 2nd in 16:14, Cory Logsdon 3rd 16:16) on a windy hilly course. Assoc. LDR meeting afterward setting next year's champs schedule, budget, scholarships, marketing, blah, etc. blah

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2016-11-13 Running - Race Beer and Bagel Certified? No Weather: 43 Sunny breezy	4.26 miles 00:39:20 (9:13 min/mile)	Shoe: Brooks Connect 2 black 0 miles on shoe Height: 5'9

Pretty good race, all things considered, but it was painfully obvious I had not trained on hills very well lately! Still finished 203rd of 1640 runners, 20 of 63 in age group.

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2016-11-13 Running - Long Keystone/Central Omaha 2:00pm Weather: 66; 8 mph SW wind	16 miles 02:10:10 (8:08 min/mile)

Huge kudos to Kate McKinnon last night in her opening SNL. For those who missed it, she sang and played piano for a beautiful version of "Hallelujah", from the pen of the very recently departed Leonard Cohen. Although she was dressed as Hillary Clinton, the piece had nothing to do with politics for me. I took it both as a tribute to Leonard Cohen and a prayer of healing for America. We certainly need it now.

I was also saddened to learn today of the death of another great songwriter, Leon Russell. My pick for song of the day is his masterpiece, "A Song For You". Like "Hallelujah", it is a modern classic and has been covered by countless artists. Rest in peace, Leon, and Leonard.

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2016-11-13 Running -	14 miles 00:00:00	Shoe: NB 890 Blue B 0 miles on shoe

Normal sore.

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2016-11-13 Running - Aerobic	9.2 miles 01:25:00 (9:14 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

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2016-11-13 Running - Around sucker 7:00am Weather: 41, windy, clear	3.5 miles 00:00:00	Height: 5'2"

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2016-11-13 Running - Race Quarry Oaks Golf Course Beer & Bagel Certified? No 9:00am Weather: 43 degrees se 12 clear	4.2 miles 00:46:47 (11:08 min/mile)	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Good course this year.

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2016-11-13 Running - Aerobic Quarry Oaks Golf Coure 8:30am Weather: 43 degrees se 12 clear	1.0 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

wu/cd

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2016-11-13 Running - Long Booty's Loop 8:00am Weather: 36 Sunny	11 miles 00:00:00	Shoe: Slime Guide 8 0 miles on shoe Height: 6ft

Chilly morning. Good run with Booty. Stayed up late watching football so tired today.

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2016-11-13 Running - Aerobic Bootys Loop 8:00am	11 miles 00:00:00	Shoe: Black Saucony 0 miles on shoe

Chilly morning, but not bad. This has been a great Autumn this year!

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2016-11-13 Running - Aerobic Lincoln, 84th St. 8:15am Weather: 30's	5.06 miles 00:42:27 (8:23 min/mile)	Height: 5'10

Recovery run. Legs were a bit beat between long run yesterday followed by standing a lot most of the rest of the day.

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2016-11-13 Running - Aerobic 7:30am Weather: 35* sunny	8.6 miles 01:13:00 (8:29 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

Schuykill River trail. Moving pretty slow. Major issues are groin and abdominal muscles but feel rough in general. Very hard effort yesterday.

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2016-11-13 Running - Aerobic Rds by Avon, SD 6:30am Weather: 43 degrees	2.75 miles 00:00:00	Shoe: Nike Air retaliate 0 miles on shoe Height: 6' 3 Weight: 180