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2016-12-03 Running - Aerobic 9:30am	5.31 miles 00:47:39 (8:58 min/mile)	Height: 5'7

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2016-12-03 Running - Race Lake Manawa Lake Manawa Series Certified? Yes 10:00am Weather: 31, cloudy	2 miles 00:15:58 (7:59 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Ran the first mile with Ron and Rob, who were running the 10K. They were nice to slow down a bit; for me it was about as fast as I could go and still talk. The second mile I picked it up and ran about a 7:30. That's a big deal these days, especially since I felt good doing it.

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2016-12-03 Running - Long Zorinsky 6:00am	12 miles 00:00:00	Shoe: Adrnln 2016-11 0 miles on shoe

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2016-12-03 Running - Long 5:00am	9 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird #2 0 miles on shoe

Got as long of a run as I could before the swim meet today.

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2016-12-03 Running - Just Running Neighborhood-Harrison 10:45am	3.5 miles 00:29:28 (8:25 min/mile)	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4 Max HR: 185 Avg HR: 152

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2016-12-03 Running - Long LT Zorinsky East 5:00am	13.10 miles 01:46:00 (8:05 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

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2016-12-03 Running - Aerobic YMCA Weather: Warm	3 miles 00:00:00	Height: 6'-2

3 miles, pushups and curls.

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2016-12-03 Running - Aerobic Omaha 6:00am	9 miles 01:13:45 (8:11 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

Always good to run with other people.

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2016-12-03 Running -	17 miles 00:00:00	Shoe: NB 1400 A 0 miles on shoe

Warm up 2.5 miles. Cool down 2 miles.

Later in day ran some more, including 12 x (1 min hard, 1 min easy), extra 3 min easy, 12 x (30 sec hard, 1 min easy).

Strength circuit at Y.

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2016-12-03 Running - Race SBCA 5K Certified? 10:00am Weather: Very windy	3.11 miles 00:22:07 (7:06 min/mile)	Shoe: NB 1400 A 0 miles on shoe

Went out hard but controlled. Fast first mile but tailwind probably accounted for that. Corky passed me just before mile 1. I tried to go with him but he pulled away quickly and I deciced it wasn't a good idea. Out on the causeway the wind really picked up. I felt really good until that point and then the real work started. On the long straightaway back to the mainland, I kept pushing into the strong full on headwind and was closing on Corky. Turned out he was biding his time. Once we hit the mainland, he pulled away quickly. Recovered well from the worst of the wind and maintained pace for the last mile. Passed by 2 guys in the final straightaway and wasn't able to go with them, but I left it all out on the course so that's ok.

22 seconds slower than Medway Turkey Trot but wind was a big factor. Good race.

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2016-12-03 Running - Long PRSP	16 miles 00:00:00	Height: 5'10

Beautiful morning. Got started on the trails in the dark for 30 minutes. Missed the snow.

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2016-12-03 Running - Hills Platte River State Park 7:30am Weather: 20s	12 miles 02:13:00 (11:05 min/mile)	Shoe: Pearl Izumi Trail N2 V2 0 miles on shoe Height: 6 ft

Just over 6 with Kevin and Jodi then ran into Kyle and Jerrod for last 5 miles of lap 2.

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2016-12-03 Biking - Aerobic	18.19 miles 01:06:30 16.41 mph	Height: 6'5''

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2016-12-03 Running - Long Poudre & extensions 8:45am Weather: 18 start, chilly throughout	20.11 miles 02:46:10 (8:15 min/mile)	Shoe: PI N3 Blue 2 0 miles on shoe Height: 5'10

Slept in a bit. Felt so so the whole run. Last couple miles were a little bit of a struggle but it has been a couple/few weeks since I went long. Pancakes and eggs after. Just watched Seth get 4th at NXN and this afternoon I'm heading to Laramie to watch the Mountain West championship game at U. Wyo.

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2016-12-03 Running - Long DT13 Elevation: Ascent+782 Descent-795 6:04am Weather: 25°, Calm, 93% Kept It Real™	13.41 miles 01:53:59 (8:29 min/mile)	Shoe: Saucony Guide 9 [20161024] 0 miles on shoe Weight: 179/167 Max HR: 175 Avg HR: 135

Omaha [20161203]: DT13

Myself, smilEy, RunAll50, Warrior and Squintz (who met us at the Saddle Creek trailhead) on the Dee Tee Thirteen. Sewers putting off a smell that makes me wanna puke, but it ain't sewage... something else.

Last time I ran this course w/ Kilzer, it was the only time I ran Levee20 (and that was him, me, smilEy and Squintz...ha!).

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2016-12-03 Running - Aerobic 55* lt. rain 10:00am	3 miles 00:00:00	Shoe: Launch III 0 miles on shoe Height: 6-00

Hasn't stopped raining since we got to town. They cancelled the kids run.RRace day looks the same. Not that cold though. Jan and I did some very easy miles to get our bearings. A bit of it on the Riverwalk.

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2016-12-03 Running - Race Decembrrr Dash Certified? Weather: 30 Cloudy	5.07 miles 00:42:11 (8:19 min/mile)	Shoe: ASICS GEL-Super J33 2 0 miles on shoe Height: 5'9

Cool but not terrible. Wind didn't pick up until after halfway and still wasn't bad. The streets were dry and the snow held off until just as we finished. I think I finished 3rd in my AG. Not sure where overall, but not bad. Good race and good to see so many friends!

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2016-12-03 6:00am	15 miles 02:04:30 (8:18 min/mile)	Height: 5'10

Downtown 13

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2016-12-03 Running - Tempo	9 miles 00:53:00 (5:53 min/mile)	Height: 189

1 up, 4 tempo, 555,547,548,548,546, 1 cruise mile 618, 2 hard, 529,505 , 1 cd.

Perfect weather.

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2016-12-03 Running -	8.3 miles 00:00:00

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2016-12-03 Running -	8.35 miles 00:00:00

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2016-12-03 Running - Long Twin Creek Loop 7:45am	13.2 miles 01:56:41 (8:50 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

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2016-12-03 Swimming - Aerobic Madonna 4200 yards. 7:00am Weather: Winter.	2.4 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Yep, a rare Saturday swim. Lots of laps. And then some more. :)

Molly's first HS swim meet last night. East got demolished by Southwest. :) Molly loves it so much. A ton of girls from her club swim for SW. She was ok with East losing. The girl talked a mile a minute for an hour last night, pretty much recapping every race....that I reminded her I was in the stands watching. :) But that's ok. She's a big fish at East on the swim team. I'm just happy to see her so happy. :)

Gracie in the pool today!! Swim meet for the little.

Matty-poo's BDay weekend!

Busy bee!!

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2016-12-03 Running - Aerobic Zorinsky & More 7:30am Weather: 22 some Sun	10.25 miles 01:32:00 (8:58 min/mile)	Shoe: Saucony Guide 9 Run pops Lime 0 miles on shoe Height: 6ft

Chilly run with Booty around the lake. Sporting some new shoes today. Didn't make me faster but they looked good.

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2016-12-03 Running - Aerobic Zorinsky and More 7:30am	10.25 miles 00:00:00	Shoe: Red Saucony 0 miles on shoe

Crisp morning, but love running in this weather! I felt really good today!

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2016-12-03 Swimming - Aerobic 5:45am	2.4 miles 00:00:00

6 of in pool early this morning. 4200 yards. I'm sleepy now :).

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2016-12-03 Running - Aerobic Zorinsky 5:00am	15 miles 02:04:05 (8:16 min/mile)	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

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2016-12-03 Running - Aerobic School Loop 5:00am Weather: 25 degrees wc 22 s 5 partly cloudy	5.2 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

Not too bad out. Another night, another overtime. Maybe it's me. Lots of fun in the boys game. Lots of fouls called, didn't slow them down any, was getting a bit chippy near the end of the game. Even had Grandma take the court, upset that her grandson got fouled. That was a first. :) Off to watch some 4th grade bball before watching the oldest granddaughter play ad well. Happy to just be watching. Have a great Saturday.

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2016-12-03 cross training: weights -	00:00:00

Before running.

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2016-12-03 Running - Aerobic Papillion/LaVista Weather: 25	6 miles 00:49:51 (8:18 min/mile)

Song of the day: "Born Free" by Andy Williams.