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2016-12-04 Running - Long Elevation: Ascent+515 Descent-505 4:15pm	12.04 miles 01:48:48 (9:02 min/mile)	Height: 5'7

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2016-12-04 Running - Race RnR San Antonio Certified? Yes 7:30am Weather: 50* rain	13.1 miles 01:23:22 (6:21 min/mile)	Shoe: Hoka Tracer 0 miles on shoe Height: 6-00

Started in corral 1 after requesting an upgrade from 2 at the expo. I guessed 1:40 when I entered. In May. Still in a big pack of people and it took awhile for it to thin out. Had some tightness in my lower back which was uncomfortable. Got going about 2 mile mark and kept trying to duck behind people to block the wind. Was going around people to about halfway where I joined a group of 4 and ducked in behind them. By 9 it was 3 of us but spreading out. I was working hard to stay with them as heavy rain started to fall to go with a very tough wind. Those 2 pulled away but they helped drag me to the finish. 6:48/6:32/6:14/5:55/6:15/6:25/6:28/6:20/6:10/6:18/6:25/6:19/6:06. Seems like splits were all over the place but that's due to the wind and lots of turns. I gotta admit I enjoyed the band's and other music playing. Don't Fear the Reaper and Tom Sawyer were a couple of the tunes I remember singing to and I'm sure people thought I was nuts.

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2016-12-04 Running - Aerobic 7:00am Weather: 50* drizzle	1 miles 00:00:00	Shoe: Hoka Tracer 0 miles on shoe Height: 6-00

Walked to start area with cousin Susan who was running the full. I jogged around a bit and tried to stretch. Probably not a great job of warming up.

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2016-12-04 Strength Training - 24 hr Fitness 11:15am	00:45:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4

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2016-12-04 Running - Aerobic School Loop 6:30pm Weather: 36 degrees wc 31 ssw 8 partly cloudy	3.2 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

Didn't feel like going up in the snow this morning so waited until we got here me. Was surprised by the snow yesterday. Started snowing when we turned off at York to go to Dewitt for Preston's game. Bridges got icy really fast. After Emma's game at Malcolm, it was slushy until we got to the interstate, then mostly just wet. Lots of cars in the ditch. Roads were good coming home. Lots of cars driving around in town tonight. As I went by the gas station, someone was trying to open the door to a pickup parked there with a flat tire. Door was locked, so they walked back to their car parked in the alley. Seemed a bit odd, pretty sure it wasn't their pickup.

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2016-12-04 Running - West Papio tr 2:00pm Weather: 37; 7 mph WSW wind	18 miles 02:19:33 (7:45 min/mile)

Looked difficult on paper, and it was. The main part of this workout was in kilometers, so I switched over to KM from miles on my Garmin. And my 29K today equals just over 18 miles.

Workout was:
4K warm up
10 x 1K @ GMP/1K @ 30 seconds slower than GMP
5K cool down

I hit the splits that I wanted and was pretty consistent. But the effort felt harder than it probably should have felt. I didn't even want to do the cool down. May have to adjust my goals for Louisiana, or get in serious shape in just over a month. On second thought, I gotta do the latter no matter what.

Song of the day: "Your Song" by Elton John.

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2016-12-04 Running - Aerobic Kearney Hike and Bike Trail 3:00pm Weather: 30-40s	20 miles 02:27:50 (7:23 min/mile)	Height: 6 ft

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2016-12-04 Running - Aerobic Spring Creek Trail 4:00pm Weather: 40's	3.26 miles 00:25:36 (7:51 min/mile)	Shoe: Hoka Clifton II Rd/Blue 0 miles on shoe Height: 5'10

Shakeout run. Pretty much did the bare minimum. Feeling a bit lazy today.

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2016-12-04 Running -	15 miles 00:00:00

Sore. Wanted something to help keep focused. Starting at 20 min did short hard segment every 5 min. Started with 30 sec. At 35:00 increased to 35 sec. Continued increasing until 1 min at 1:00:00. Dropped back to 30 sec and did same pattern starting at 1:35:00. Last one at 2:30:00. Worked well.

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2016-12-04 Running - Long	12 miles 00:00:00	Height: 189

Longer than last week. Planning on a spring half or full. Leaning toward half. Never want to run longer than an hour.

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2016-12-04 Running - Aerobic Big Papio	4.11 miles 00:28:11 (6:51 min/mile)	Shoe: Saucony Zealot #3 0 miles on shoe Height: 6'5''

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2016-12-04 Biking - XC Weather: 43 Sunny breezy	16.45 miles 01:23:34 11.81 mph	Shoe: Bridgestone MB - 4 0 miles on shoe Height: 5'9

Some other plans didn't work out for today so went and got some bike therapy. Took gravel roads west through CAAP and back. Cool, but still pretty decent for December. The snow yesterday sure settled the dust on the roads!

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2016-12-04 Running -	4.5 miles 00:00:00

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2016-12-04 Running - Long Appleton 10:15am Weather: mid 30s, sunny	16 miles 02:26:00 (9:07 min/mile)	Shoe: NB XC 900 v2-1 0 miles on shoe Height: 5'10

Out- 1:14:15
back-1:11:45

Melting snow made for soft gravel roads

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2016-12-04 Running - Aerobic treadmill 7:15am	3.1 miles 00:00:00	Shoe: green & blue Omnis 0 miles on shoe

I ran a 5k on my millE then met a friend for a 5k walk.

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2016-12-04 Running - Aerobic Zorinsky 9:00am	7 miles 00:55:30 (7:55 min/mile)	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

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2016-12-04 Running -	7.1 miles 00:00:00

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2016-12-04 Running - Aerobic Field Club Trail 9:45am Weather: 34, cloudy	5.1 miles 00:48:20 (9:28 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

Nothing but slush the first mile. Feet were wet and cold. After that it was drier and my feet warmed up to the point that coming through the same section on the return was no big deal. But as soon as I stopped it felt like my toes started to freeze. It is pretty amazing how much cold and wet the feet can take as long as you keep moving.

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2016-12-04 Running - Lake Vadnais 7:00am Weather: In st paul 32 SNOW	3.0 miles 00:00:00	Height: 5'2"

Snow! I love winter running until about February. ;)

went looking for a muskrat and found 4!
#HappyBarbE #MuskratLove #ColdWater #WhoCares