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2016-12-23 Running - Long 5:00am	11 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird #2 0 miles on shoe

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2016-12-23 Running - Aerobic Council Bluffs loop 11:00am	6.25 miles 00:00:00	Shoe: Adrnln 2016-11 0 miles on shoe

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2016-12-23 Running - Aerobic 12:00pm	6.5 miles 00:55:33 (8:32 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

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2016-12-23 Running - Aerobic David City 2:00pm	4 miles 00:30:30 (7:37 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10

AM: weights

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2016-12-23 Running -	20 miles 00:00:00

Sore from Wed but figured it would be difficult to fit in a workout on Sat or Sun. Long warm up worked out the soreness. Moderately hard effort the whole way. 10 min, 9, 8, 7, 6 (2 min jog rest). 5 min (x 2), 4 (x 2), 3 (x 2) (1 min jog rest). 2 min (x 4), 1 (x 8) (30 sec jog rest). 30 sec (x 12) (1 min jog rest). Short cool down.

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2016-12-23 Biking - Exercise Bike 5:15pm	20 miles 01:01:00 19.67 mph	Height: 6 ft

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2016-12-23 Running - Aerobic Kearney Hike and Bike Trail 3:00pm Weather: 30-40	12 miles 01:27:40 (7:18 min/mile)	Height: 6 ft

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2016-12-23 Running -	5.4 miles 00:00:00

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2016-12-23 Running -	6.3 miles 00:00:00

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2016-12-23 Running - Aerobic Big Papio	7.13 miles 00:47:19 (6:38 min/mile)	Shoe: Saucony Zealot #3 0 miles on shoe Height: 6'5''

Ran long. Perfect running weather.

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2016-12-23 Running - Aerobic 11:00am Weather: 35* breezy	4.8 miles 00:38:20 (7:59 min/mile)	Shoe: Stinson Lite No. 3 0 miles on shoe Height: 6-00

Up Dyson Hollow. Better than most of the runs I've had lately. Still not great.

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2016-12-23 Running - Aerobic Elevation: Ascent+351 Descent-308 10:45am	7 miles 01:05:20 (9:20 min/mile)	Height: 5'7

Slow and easy with my pup - longest run yet for her, and an all time weekly high mileage for myself. That's a wrap for the week for me, feeling great! Merry Christmas all!

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2016-12-23 Running - Steady Run Mo Pac 7:00am	9.3 miles 01:20:00 (8:36 min/mile)	Height: 6'4 Weight: 192 Avg HR: 141

Met Kelly & Greg in Springfield for a morning run. 50+ guys still dreaming of marathons and Leadville adventures. Breakfast at Cracker Barrel afterwards.

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2016-12-23 Running - Aerobic around regency 5:00am Weather: 36F and sleety/snowy	9.06 miles 00:00:00	Shoe: green & blue Omnis 0 miles on shoe

Theresa and I decided to just run from home this morning, and since we didn't hear from Dave yesterday, we just headed north on 90th. After about 2 blocks, Theresa says, "Isn't that Dave?" (driving south on 90th). He pulls into a side street, hops out of the truck, and starts running with us. Turns out, he thought the group run was Super 8 instead of BFF, didn't see any cars so headed home to run alone, but saw us! Too funny.
Merry Christmas Eve Eve to all!

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2016-12-23 Running - Aerobic LT Zorinsky 5:00am Weather: 30s, snowy	9.07 miles 01:12:00 (7:56 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

Lovely, wintry start to the day. Won't say who, but one member of our group showed versatility by vomiting 2 miles in WITHOUT BREAKING STRIDE (or getting any on himself). That is some pretty raw athleticism there.

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2016-12-23 Running - Aerobic Festivus With My Friends. 4:30am Weather: 31. Sleet!	9.02 miles 01:18:26 (8:41 min/mile)	Shoe: Saucony Peregrine Trails 0 miles on shoe Height: 5'3

Met Bryan and Greg early. Run around the Rathbone. Hooked up with Carolyn, Kim, and Matt at the Meadowlark and headed downtown. Met The Good Pastor at the end for coffee. Feeling a little under the weather, but being with my friends always helps. So Matt and I handed out the big gifts. Fuzzy Hats With Flaps all around! :) Feels like Christmas. The sleet in the eyes sealed the deal.

Merry Christmas, Ndorfnz.

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2016-12-23 Aerobic Dougherty's Pub 4:15am Weather: 65	0.00 miles 00:00:00	Height: 6' Weight: 180

Was reading some Who's Now from 10 & 5 years ago today. Good stuff!

Honestly really hard to comprehend now how goofy and crazy I was about "running". Ha! But it's all good as is Life.

Enjoy the Holidays NDORFolks.

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2016-12-23 Running - Aerobic Bradenton 8 mile loop & adders 7:45am Weather: 67, Sunny	10.01 miles 01:19:31 (7:56 min/mile)	Shoe: Saucony Triumph ISO3 grey 0 miles on shoe Height: 5'10

Mostly easy. Tossed in one harder mile to leave my mark on the local strava map. Really nice morning for a run. Great temps, sun, and humidity is down.

Still in a little bit of shock over my race last night. Altitude must be really helpful. I didn't think I'd ever see 17 minutes on the clock at the end of a 5k-ish race again.

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2016-12-23 Running - Aerobic Zorinsky 5:00am	9 miles 01:12:00 (8:00 min/mile)	Shoe: Brooks Ghost 9.1 0 miles on shoe Height: 5'8

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2016-12-23 Running - 4:45am Weather: In st paul 30, cloudy	3 miles 00:00:00	Height: 5'2"

run + abs

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2016-12-23 Running - Aerobic Hood/Chalco Trails/Hood 5:15am Weather: Ice pellets/fluffy snow, 32	7.03 miles 00:54:30 (7:45 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Rd/Slv 0 miles on shoe Height: 5 10 Max HR: 177 Avg HR: 153 Rest HR: 42

36 degrees to start, then a barrage ice pellets, then a beautiful flurry snow, 32 degrees at the end.

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2016-12-23 Running - Aerobic Ralston/LaVista/Omaha Weather: 37; light SE wind	6 miles 00:52:02 (8:40 min/mile)

So glad to get out. Hate hate hate the cold; today was bearable.

A note on the photo. With Meb Keflezighi at the Elliptigo booth from the 2013 Boston expo. He had planned to run Boston that year, but did not due to an injury. He witnessed the bombing, and the next year came back to WIN the race, with the names of the 4 fallen victims on his bib. Meb's book, "Run to Overcome", is a must read. He is a role model in every sense of the term.

Song of the day: "Closer to Fine" by the Indigo Girls.