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2017-02-05 Running - One 10-miler or more per week Occasionally drive somewhere	10 miles 01:53:34 (11:21 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

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2017-02-05 Running - Long	16.2 miles 01:55:00 (7:05 min/mile)	Height: 189

544, 532 to end.

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2017-02-05 Goose -	00:00:00	Height: 6-00

Was registered for Chiller Challenge but no way I could go today. Very frustrating.

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2017-02-05 Running - Aerobic Pedestrian Bridge 10:00am Weather: Sunny, 38, N Wind 5 mph	10.25 miles 01:19:10 (7:43 min/mile)	Shoe: Asics Foundation 12 (Blue) 0 miles on shoe Height: 5'11

Absolutely a beautiful morning even if it was just me slogging it out on the run solo today...tunes are always a plus

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2017-02-05 Strength Training - Strength Training 24 hr Fitness 1:30pm	00:55:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 135 Avg HR: 109

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2017-02-05 Running - Long run	18 miles 00:00:00

Tired. Sore. Left knee was complaining so switched shoes partway. I don't know if that was the cause but it was ok afterwards.

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2017-02-05 Walking - Aerobic treadmill 6:45am	6.25 miles 00:00:00	Shoe: green & blue Omnis 0 miles on shoe

just walking

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2017-02-05 Running - Recovery Run Papio & La Vista Elevation: Ascent+83 Descent-71 Weather: 30°, 3 W, 59% Kept It Real™	1.75 miles 00:19:34 (11:10 min/mile)	Shoe: Saucony Guide 9 [20161024] 0 miles on shoe

La Vista [20170305]: Me & The Boy

The Boy and I; he didn't want to run "in the forest" (trails), so I took him over to Val Verde, showed him one of my favorite little run spots in all the area.

Then I watched the Falcons shit the bed.

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2017-02-05 Running - Long Kearney Hike and Bike Trail 2:00pm Weather: 40s	30 miles 03:58:00 (7:56 min/mile)	Shoe: Pearl Izumi Trail N2 V2 0 miles on shoe Height: 6 ft

22 on hike and bike trails and 8 on old father prairie trails.

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2017-02-05 Running - Long Big Papio/West-Central Omaha Weather: 36; light SE wind	17 miles 02:19:59 (8:14 min/mile)

Last run of the transition period...official training plan for Boston starts Tuesday! So thankful for no snow, ice or terribly cold conditions today. But shorts and singlet weather can't get here soon enough.

Song of the day: "Sir Duke" by Stevie Wonder.

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2017-02-05 Running - Aerobic Big Papio	3.54 miles 00:24:33 (6:56 min/mile)	Shoe: Saucony Zealot #3 0 miles on shoe Height: 6'5''

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2017-02-05 Running - Aerobic Field Club Trail 12:00pm Weather: 29, mostly cloudy	8.5 miles 01:19:00 (9:17 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

Made it all the way to the end of the South Omaha trail. Turned about a quarter mile too soon to get nine miles but by the last half mile my hip was ready to be done.

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2017-02-05 Running - Aerobic 1:15pm Weather: 20°	6.5 miles 01:00:00 (9:13 min/mile)	Shoe: Brooks Ghost 0 miles on shoe Height: 5'7

Finally outside! Makes me happy :) pup went with for a few miles.

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2017-02-05 Running - Long Appleton	14 miles 02:04:45 (8:54 min/mile)	Shoe: NB XC 900 v2-1 0 miles on shoe Height: 5'10

Out- 1:02:50
back-1:01:55

Struggled on the hills today.

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2017-02-05 Running - Long Twin Creek Loop 9:00am	14.5 miles 02:07:40 (8:48 min/mile)	Shoe: Guide 9 A 0 miles on shoe Height: 5' 9'

Felt pretty decent today. The north wind wasn't very strong but still seemed a little chilly.

Happy Super Bowl Sunday! Go Broncos (next year)!

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2017-02-05 Running - Race Chiller Challenge Certified? Yes 11:00am	4.97 miles 00:29:00 (5:50 min/mile)	Height: 5'10

Wow, not sure from where this came. A new 8k PR and full 1:20 faster than last year.

Hopefully this is a sign of things to come. I have gone completely healthy since December in a last ditch effort; stretching, weight-training, beer and pop limits. It seems to be paying off.

Absolutely great weather with no snow/ice probably didn't hurt. 2nd overall to the same teenager who beat me last year.

Garmin Pace; 5:53, 5:46, 5:48, 5:42, 5:29
6:08, 5:47, 5:48, 5:46, 5:28

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2017-02-05 Running -	7 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

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2017-02-05 Biking - Tempo Weather: 30-34 sunny light wind	23 miles 01:22:27 16.74 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Quite a bit colder than forecast for today. At least the wind wasn't terrible.

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2017-02-05 Running - Aerobic Zorinsky 9:00am	9 miles 01:18:36 (8:44 min/mile)	Shoe: Brooks Launch 4.1 0 miles on shoe Height: 5'8

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2017-02-05 Running - Aerobic Zorinsky 6:00am	6.3 miles 00:58:25 (9:16 min/mile)	Shoe: Brooks Launch 4.1 0 miles on shoe Height: 5'8

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2017-02-05 Running - Aerobic NP Doege Park Weather: 22, clear, no wind at all	2 miles 00:00:00	Height: 67.5

A couple miles while volunteering for Chiller Challenge. Linda and I working the kids run. Bar None Produce donated a dozen farm fresh, free range eggs for the overall M&F in the 2 Mile and 8K. Squints and Derek Fey were battling it out, to the victor the spoils!
Got to formally meet Frank Perrone, my treat.

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2017-02-05 Running - Long Booty's Loop 8:00am Weather: 23 Sunny Chilly	15 miles 02:16:39 (9:06 min/mile)	Shoe: Saucony Ride 9 Pops Orange 0 miles on shoe Height: 6ft

Great Long run with Booty. Nice to have a sunny day even though it was cold running into the wind.
Super Bowl party later so I think we burned enough Calories to enjoy some bad stuff. Go Pat's

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2017-02-05 Running - Long Booty's Loop 8:00am	15 miles 00:00:00	Shoe: Red Saucony 0 miles on shoe

Looking forward spending time with family watching the Superbowl.

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2017-02-05 Running - Steady Run Mo Pac 7:00am	12.0 miles 01:43:42 (8:38 min/mile)	Height: 6'4 Weight: 192.5 Avg HR: 134

Met Kelly for a 12 mile Mo Pac run and Cracker Barrel breakfast afterwards. I think Kelly is going to start logging Ndorfnz.com. Yeah!

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2017-02-05 Running - 9:00am Weather: In St. Paul 18, sunny	3 miles 00:00:00	Height: 5'2"

The last time I ran over 20 miles a week was week ending May 31, 2014. Then The Injury took over.

Maybe 25 miles this week? we'll see....

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2017-02-05 Running - Aerobic Trail 8:30am Weather: 18, sunny	8.09 miles 01:08:47 (8:30 min/mile)	Shoe: Hoka Clifton II Grey/Acid 0 miles on shoe Height: 5'10

Quads were absolutely trashed from the long run yesterday. Off to Seward for one more bball game and then I say goodbye to my family and head back to Colorado. Can't wait to listen to the Super Bowl on satellite radio. Quite disappointed that I'll miss the commercials.

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2017-02-05 Running - Long Treadmill 8:am	5 miles 00:46:10 (9:14 min/mile)	Height: 5'9

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2017-02-05 Stairs - Tempo Stairs That Almost Killed Me. 7:00am	01:00:00	Height: 5'3

Ok, I might need to reevaluate my 'recovery from illness' routine. Felt like death. Sweating out the toxins, and every ounce of liquid in my body, for 475 floors.

Had a great weekend! Molly swam her little heart out yesterday at Millard South at a HUGE 9 school HS swim meet. She got 4th overall for her 200 free (dropped 2 sec), and 4th overall for her 100 free (dropped .5 sec). She is .2 seconds away from an Auto State cut in both. Soooooo, close. These are hard for Freestyle! And for a Freshman! She's gonna give me a heart attack. She shed a couple tears. She has one more meet to get it. I just KNOW she can do it. :))

Huge Congrats to Moxie and my bud, Kyle!! They did awesome!! Kyle said he was feeling ready. 19 hours and 20 min for 100 miles. Just amazing.

TOM DAY! Go PATS!! Nobody agrees. I even get ridiculed by my children, and Matt, and Matt's children. I stand strong. :)

Happy Sunday.

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2017-02-05 Running - Long 5:45am	12 miles 00:00:00	Shoe: Hoka Vanquish 0 miles on shoe

Ugh. Character building. One of those runs.

PT, MYRTL+

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2017-02-05	00:00:00	Height: 6' 3

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2017-02-05 Running - Aerobic Home 5:30am Weather: 22 degrees	6 miles 00:00:00	Shoe: Nike Air retaliate 0 miles on shoe Height: 6' 3 Weight: 177

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2017-02-05 Running - Aerobic Ashers Neighborhood 5:30am Weather: 23 degrees wc 10 nw 12 cloudy	4.3 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

The things you see: one umbrella stuck in a storm drain. Couldn't see anyone attached to it, first thought was Mary Poppins, second was the wicked witch...

Enjoy your Sunday.