Activity	Stats
2017-06-30 Running - Aerobic Field Club Trail	4 miles 00:00:00	Height: 5'10

Activity	Stats
2017-06-30 Running - Aerobic Running out of town today	4 miles 00:38:00 (9:30 min/mile)	Shoe: NewSauconyOrange 0 miles on shoe Height: 5' 9

Activity	Stats
2017-06-30 Running - Race Goodhue Honor Mile Certified? 10:00am Weather: 68* humid	1.04 miles 00:05:42 (5:28 min/mile)	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

My first virtual race. $5 entry fee and the money in the pool goes to the overall winner and top 3 age-graded. According to my Garmin, I split one mile in 5:28.4. Age grades 4:35. Definitely working hard at this. It was a little dicey with the live traffic but tried not to let a bunch of cars bother me.

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2017-06-30 Running - Aerobic 9:30am Weather: 72* humid	4 miles 00:00:00	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

3 miles of wu and 1 cd near state capitol. Measured Goodhue Blvd. mile at 1.03 the 2 times I jogged it.

Activity	Stats
2017-06-30 Running - Elevation: Ascent+367.2 Descent-348.6 6:00am Weather: 79, feels like: 79 DP: 59 Humidity: 52% Wind: 6.7mph	1.70 miles 00:20:01 (11:46 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9' Max HR: 143 Avg HR: 123.2

Evening Run With Eme
NDORFNZized from Strava

Activity	Stats
2017-06-30 Running - Aerobic David City	3 miles 00:27:45 (9:15 min/mile)	Shoe: Brooks Levitate-Blue 0 miles on shoe Height: 5'10

Easy with 6 striders

Streaking: Day 1200

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2017-06-30 Running - Elevation: Ascent+393.1 Descent-361 05:07 PM Weather: 78, feels like: 78 DP: 58 Humidity: 50% Wind: 7.4mph	6.02 miles 00:41:51 (6:57 min/mile)

Weird running routine the last few days
NDORFNZized from Strava

Activity	Stats
2017-06-30 Running - Big Papio Elevation: Ascent+355.9 Descent-312.4 12:10pm Weather: 76, feels like: 76 DP: 58 Humidity: 53% Wind: 10.7mph	4.71 miles 00:40:55 (8:41 min/mile)	Shoe: Hurricane C 0 miles on shoe Height: 5' 9' Max HR: 173 Avg HR: 149.2

Lunch Run
NDORFNZized from Strava

Pretty nice out there.

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2017-06-30 Running - Elevation: Ascent+376.5 Descent-331.4 05:05 AM Weather: 63, feels like: 64 DP: 61 Humidity: 93% Wind: 7.6mph	9.00 miles 01:25:27 (9:29 min/mile)	Height: 5'8 Max HR: 154 Avg HR: 132.7

Color Run Training 12x30x3 KP GT CJ
NDORFNZized from Strava

Activity	Stats
2017-06-30 Running - Elevation: Ascent+354.3 Descent-317.1 12:54 PM Weather: 77, feels like: 77 DP: 57 Humidity: 51% Wind: 11.0mph	4.54 miles 00:42:34 (9:22 min/mile)

Don't know what those little black bugs about the size of a fly are but they're everywhere and the SOB's hurt as soon as they land. Damn! 700 miles for the first half the year. Gotta pick it up to reach my goal of 1500. Slow start but consistent last 4
NDORFNZized from Strava

Activity	Stats
2017-06-30 Goose - Rest	00:00:00

I've never really written a recap before, so, apologies for the meandering mess below. ;)


This Is 40: Four Park Forty

The moment I stepped outside, I knew it was going to be a grind;
it was only 2:30 am, and super warm, very, very humid. I set my pace to at 9:00 to 9:15, I had a goal of finishing; any faster and I'd fail. I'd downed some extra water, prior to leaving, and had a full handheld. Just after the first mile, I passed a water fountain and drank a bunch there too. Toyed with drinking more at a fountain in Halleck Park, but skipped it (I knew there'd be water at Walnut Creek).

On the way to Walnut Creek you run through a neighborhood, and then go under Highway 370, through a tunnel (I have called it "The Rape Tunnel" for years, only b/c it's super sketch). Well, in that neighborhood, at 3:00 am, there were two dudes, in a car, listening to some music (quite loud for that time). We exchanged "what am I looking at" looks; ha!!

This whole time, there was a LOT of lightning to the south. I kept hoping it would pass us by (thankfully, it did (but, while running, it was pretty cool to watch)). Made it to WC w/o issue, took a couple of pictures, drank a bunch of water and just kept moving.

On the way towards Prairie Queen, as I'm running on kind of a desolate road (Lincoln, north of the new middle school, a gravel road in farmland until about a year ago) I see a car turn on to the road and I'm make sure to stay over, don't want to be a statistic. Vehicle slows WAY down, pulls over to the wrong side of the road, and then I recognize the plates and vehicle: it's Skocz! He drove alongside me for the next couple of miles, which was awesome (this was one of two areas where I had the most apprehension). It was at this point that I actually made mention that I think my map was off, as I was going to be running through 114th & south on 120th, not south on 114th; and, that I think the map showed me running south on 114th*. Made it through the hoods, and once we're nearing the Werner Park / PQ area, Skocz went on ahead to park and connect with Dan.

Got to the PQ Elementary lot, Skocz was running back into the lot and Dan's truck was there, but no Dan. We waited a few minutes, and then proceeded to PQ; every so often we yelled out Dan's name, hoping he'd hear. I knew the aforementioned map snafu was the cause, but, kept hoping Dan was out on PQ and we'd see him. Ran the north side, and refilled w/ water on the W side (there is NO water on the E side, FYI) and then ran into a storm of bugs on the south side. Got so bad I almost turned back; but, Skocz was correct to point out that I was past the halfway point, quicker to go through the bugs and get back to Lincoln Road.

Nearing Lincoln Road, we see a shirtless guy, running towards PQ; thought it might be Dan, but neither of us could remember Dan going skinz. Said dude greets us; it's Mollak! He's running in from The Center/Chalco!

He had ice water on him, and that hit the spot oh so perfectly. Skocz took off for his vehicle, and Mollak and I headed for Chalco. Dan met us, in his truck, @ 132/Lincoln.. and he had more ice water. I filled my handheld, and gulped down the rest (as he said, like a camel). More perfection (thanks, again, Dan!). *Also, it was confirmed, that (due to my mistake) Dan took off to meet us, at 114/Lincoln. Dammit Carl! Again, very sorry, Dan.

As Mollak and I get moving again, we were greeted by Edie, smilEy, and BetZe on their way to meet us. Awesome!! Such a fun surprise. Played a little frogger on Giles, from 132 to 144; fog brained Carl had to be told a vehicle was turning, to get out of the turn lane (thank BetZe!!).

Made it to Chalco, where Skocz joined back in. Chatted away with the group, while watching the Chalco Eagles fly around (more very, very cool sights). Chalco was less buggy, overall, but 3 to 4 bugs followed us the whole damn way. Just being annoying the whole time!! Interesting thing, my phone was in my pocket, in a plastic bag. The amount of sweat I was producing somehow became conductive enough to activate my lock code screen, get into emergency mode, and into my medical ID section: where "I" proceeded to pocket dial my emergency contacts, over and over and over. Something like 20 to 30 calls were made to April and my mom! Decided to carry the phone from then on.

Exited Chalco, and headed for those 144th street hills; held onto an ice cold Gatorade that Skocz gave me, it was so so cooling! I kept moving as best I could, clicking off a couple of miles when, when, on the horizon, who is it but CoachP!!!!! She's running towards me. Another awesome surprise!

Got headed back north together, and chatting away, recapping the morning. Just like old times; fun!

As we pop over another hill, we saw a trio of runners. Takes a second to recognize them all, but, yep, it's Shawn, Ashley and hOg!!! I had no idea the latter two were joining in; more awesome surprises!

Pleasantries exchanged, we headed north some more. Chatting more, catching up, talking some basketball with Shawn, glad to see Ashley out running again, amazed that hOg had already gone 12 w/ his morning crew. When we get to the 144/Hillsdale intersection, I'm bend over to stretch, and CoachP is saying, Carl look up, look up, look up.

So, I look up, and I see it! There are sprinklers on! Oh man, I think, that's going to feel so good. Beyond that are what look like a couple of small walker / runner people, in some bright clothes...

... IT WAS MY KIDS ...

...just beyond them, my wife and my mom are standing. They'd come out to cheer me on!! Immediately, my spirits are lifted, and I'm just happy all over. If I had any fluids in my tear ducts, I'd have been crying. Just so awesome. Chat for a bit, snap a couple of photos, and then we're off again.

Couple of walk breaks later, we're headed into the woods @ Z; the fourth lake is finally here. :)

By this point, the wind had really come up, and I was super cold. But, it had a fairly decent effect on keeping me moving (at least, to me, it felt like it did).

My surprise spectators showed up two more times around Z!! I'm smiling now, thinking back on it. Awesome doesn't accurately describe the elation it provided.

As we're nearing the boat docks, I am fairly certain that they'll be at my mom's house / finish line, waiting to cheer me in. So, to make sure I don't cross 40 before getting there, I amended the route: instead of crossing the damn and exiting after it (the way we came in), we left via the Walnut Grove park exit. That hill was even more of a bastard.

Into the hood it was going to be all downhill (except up into the circle my mom lives on); we get there, and I see that they've made me a finish line banner to break, and they're waiting: except I'm "only" at 39.44, we have to extend a bit. So back and forth a bit, passing by the entrance onto mom's street three times total.

Up the final hill, breaking the tape, arms raised in victory.

40 miles. Unbelievable.



I cannot thank the following cast of characters, in order of appearance, enough; not only are they wonderful people, they are amazing friends. I am lucky guy to have friends like them in my life, and, am truly grateful; from the very bottom of my heart: THANK YOU.

Brandon Skocz
Justin Mollak
Dan Fucinaro
Shawn Edie
Betsy Markin
Lindsey Meyer
Colleen Pribyl
Shawn Gilbert
Scott Haug
Ashley Wiles


And, now? I guess I'm a Masters Division runner.

Cheers.

Activity	Stats
2017-06-30 Running - Elevation: Ascent+366.1 Descent-352.6 5:18am Weather: 65, feels like: 65 DP: 61 Humidity: 89% Wind: 9.5mph	6.01 miles 00:51:24 (8:33 min/mile)	Height: 5'3 Max HR: 152 Avg HR: 129.8

Ben's Goodhue. 🏃🏼👍🏻#cheerleader😊🎉
NDORFNZized from Strava

Me, Matt, Greg, and MileBoy Ben from the Lark. Then Capitol Loop, then Ed Weir Loop, then back to Goodhue for Ben's epic mile. Matt and Greg paced, and I officially cheered Ben on to victory. :) Good times on a Friday. Always has been my favorite day of the week.

Only work until noon today! Lunch with my Mom and my Girls at Blue. Evening with my Guy and my Friends at Glacial Till. Then four days off!! Boom.

TGIF. :))

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2017-06-30 Running - Elevation: Ascent+1610.1 Descent-1494 05:55 AM Weather: 52, feels like: 52 DP: 34 Humidity: 50% Wind: 6.3mph	7.04 miles 00:56:15 (7:59 min/mile)

SHSP West
NDORFNZized from Strava

Activity	Stats
2017-06-30 Running - Aerobic Highway 16A 8:00am	6 miles 00:46:00 (7:40 min/mile)	Shoe: PureFlow5 Yellow 0 miles on shoe

Three miles up towards the top and then three miles back down to our campground in Keystone, SD. Staying near Grizzly Creek for the next couple of days and then heading to Custer for a night. Nice sights on the road this morning. Ponderosa pines and huge boulders. The highway has "pigtail bridges" looping bridges built into the hillside to make the switchbacks. Went through a couple tunnels and could see Mount Rushmore from most of the run.

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2017-06-30 Running - Aerobic Zorinsky and Beyond 8:00am	7.50 miles 00:00:00	Shoe: New Reds 0 miles on shoe

Nice morning run! Seen one deer and smelt one skunk. :)

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2017-06-30 Running - Aerobic 84th st route 4:47am Weather: 64F	8.33 miles 00:00:00	Shoe: black and pink omnis 0 miles on shoe

Just the girls today.
Have a great weekend!

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2017-06-30 Running - Aerobic HoodChalcoOther Elevation: Ascent+370 Descent-319.6 5:07am Weather: 64, feels like: 64 DP: 62 Humidity: 92% Wind: 9.3mph	8.00 miles 01:08:27 (8:33 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 162 Avg HR: 140.2 Rest HR: 41

8.0/mi - 8:33/min
NDORFNZized from Strava

A good morning with RunnerMomOf2 and OldGuyRunnin. Dinner with my mom tonight. Retiring 3 years early. Worked for Mutual of Omaha her entire career, up until some of their business was sold off to Aetna. Aetna as it turns out isn't the best place to work for. Proud of her for choosing to be happy over fighting out her last couple years unhappy.

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2017-06-30 Running - Aerobic Elevator 6:00am Weather: 58 degrees ne 7 cloudy	5.0 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

Enjoy your Friday. Hope everyone survived the hail storm.

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2017-06-30 Running - old fire station plus park 6:00am Weather: In st paul, 65, storms then clear skies	3 miles 00:00:00	Height: 5'2"

Had to wait out a thunderstorm and heavy rain. Skies cleared and became blue. Pretty humid but not a bad run.

Abs after.

TGIF

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2017-06-30 Running - Aerobic Ralston/LaVista/Omaha Weather: 68	6 miles 00:50:31 (8:25 min/mile)

Song of the day: "Somebody's Coming" by Todd Snider and the Nervous Wrecks. Does anybody remember the Jones Street Brewery in the Old Market mid-late 90's? I saw Todd and the Wrecks there a few times before they started playing the Ranch Bowl. Nice restaurant upstairs, dingy but cool music club downstairs. I was totally nuts on Todd's music for a few years, started to loose interest after his 3rd album, "Viva Satellite" and the subsequent break up of the Nervous Wrecks. But I will always have fond memories of many times seeing them and great songs like this one.