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Running - Intervals	13.1 miles 01:48:00 (8:14 min/mile)

6x3:00 at TQ!

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Running - Regular run	13 miles 00:00:00	Shoe: NB890 Blu/Blk 2015C 0 miles on shoe

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Running - Aerobic neighborhood loop	6.5 miles 00:56:00 (8:36 min/mile)

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Running - Aerobic Treadmill	9.1 miles 01:21:30 (8:57 min/mile)	Shoe: Guide 7 F 0 miles on shoe Height: 5' 9'

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Running - Trail Run Skyline	10 miles 00:00:00	Height: 5'6

Running when I can, which is not a lot. Just so busy with teaching! Working on the Ranch Run course.

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Triathlon - Race Lake Manawa Black Squirrell Triathlon Certified? Yes 8:00am Weather: 75 and sunny	16.6 miles 01:26:08 (5:11 min/mile)

Summary: I haven't done a tri in over a year. I forgot how fun (and hard) they are. I really enjoyed this one. The course was very, very flat, which is a nice change from the Omaha triathlons. Of course, no up-hill grind also means no speeding down the other side, so I think as far as time saved, it's a wash. I did beat my PR by over 3 minutes, which is astounding. Still not fast enough to beat all the ladies in my division, but that only makes me want to work even harder for next year. A different bike would be nice, too. :)

The gritty details: The swim was crazy. My first beach start, and I've got to say, it wasn't as bad as I expected. Lake Manawa is so shallow. I just ran a few steps in and started swimming, even though my hands were touching the bottom. I had a hard time getting away from the mass of bodies at first, but by the time I reached the turn around, pretty much all I could see ahead were purple caps (the men's wave which left 3 minutes earlier). Coming back into the shore was challenging as well. I didn’t know when to stop swimming and start running. I think I stood up a little too soon. I could feel my quads complaining as I tromped through the squishy sand and thigh-deep water. I should know better. Swim until your hands touch bottom, THEN stand up and run. Lesson learned. Swim+run to transition - 17:29

Once on shore, it was about a half mile (kidding!) to transition. 2ndL ran with me to the timing mat, which was really nice. I wasted no time rinsing the sand off my feet and getting ready to hop on the bike. T1 – 1:21

The bike course consisted of two loops around Lake Manawa Park. It was a really nice, flat course, with very few bumps, cracks or holes. I passed two ladies before we were half a mile from the beach, and continued to pass bikers the rest of the ride. Happily, only one person passed me, and that was some dude, so I didn’t really care. As I made my way around for the second loop, I was very glad I had grabbed a cough drop before I left transition. I wasn’t thirsty, but my mouth was really dry. I love this part of the race, because I get to rest, but I also hate it because hunching over for 40ish minutes hurts my neck and aggravates the arthritis in my lower back. I don’t know how I could ever manage anything longer than a sprint, at least not with this bike. Bike - 39:51 (one of my fastest!).

I cruised into transition to get ready for the run. Admittedly, I’m a sissy and insist on wearing socks, even for a 5K. I know it adds precious seconds to my T2 time, but for me, it’s worth it. Fortunately, I remembered to put in Lock Laces, so at least I didn’t have to waste time tying my shoes! One swig of Tailwind and another swig of iced tea, and I was off! T2 – 1:24

I felt like I took my time getting started on the run. My back was so stiff - it was killing me. Eventually it loosened up, and I got into a good pace. I passed several runners, men and women. I didn’t see anyone in my age group until “ Little Miss Aloha” (Megan Berry-Barlow) squeaked by me around mile 2.5. I was tired, but when I saw that 46 on her left calf, I decided I was not going to let her go. I quickly passed her and another guy. That’s when she noticed the number on my calf (shoot!), so she decided to hang back on my shoulder and wait to take off near the end…which is exactly what she did – right around the time I wanted to barf. We were less than a half mile out and I tried to keep up, but to no avail. I didn’t know what place I was in, but had only seen about a dozen women ahead of me, so figured I couldn’t be that bad off. I was right, and crossed the finish line exactly 23 seconds after Ms. Berry-Barlow. Enita Larson beat us both by a couple of minutes, but I was very happy to take 3rd place after those two ladies. Run – 26:07.

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Running - Aerobic 8:30am	1.7 miles 00:26:38 (15:40 min/mile)

run walk jog bike. All things going on during this little exercise with the fam. Ran most with our 5 year old boy. He wanted to hold hands during most of the last 3/4 mile. We ended up walk then jogging at every other light pole. He's picking up on speed play pretty fast. :-)

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Running - Aerobic Home-Z 7:30pm Weather: 82, 87° 8 mph SE wind Humidity 70%	4.1 miles 00:32:29 (7:55 min/mile)

A certain pup was a turd and got into Miguel's running bag and ate Stinger chews, chapstick, and destroyed several things. So, I had to get her out. Jaida came too.

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Running - Intervals Tranquility Trails 3:00pm Weather: 86, 89° 10 mph S wind Humidity 55%	14.2 miles 01:54:22 (8:03 min/mile)

Wore the compression strap around my left leg, but had to take it off within a mile. Felt too restrictive. Wasn't sure if I was even going to be able to do a workout with the hamstring being sore. Warmed up 21 minutes: 6x3:00/3:00 on the north loop and cooled down for an hour. Hit the wall at miles 8.5-10 due to the heat and climbing, but rallied back and had a great finish. Great overall workout!! Trail intervals are a blast!

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Running - Aerobic Highline Canal Trail 7:45am	10 miles 00:00:00	Height: 5'07

Easy run with John and Paul. I pushed Landon and Brooklynn and struggled with the heat.

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Elliptical - Aerobic 7:00am	00:50:00	Height: 5'5

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Running - Aerobic Zorinksky 7:00am	9 miles 01:15:27 (8:23 min/mile)	Shoe: Asics Cumulus 0 miles on shoe Height: 5'9

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Running - Aerobic 7:30am Weather: 70* humid + breeze	8 miles 01:01:48 (7:43 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

Knees quite bothersome throughout. Did ghetto with RJ, Bob and Nel. Just sucked it up...don't know what else to do.

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Running - Aerobic David City 6:00pm Weather: lo 80s, humid	3 miles 00:25:30 (8:30 min/mile)	Shoe: New Balance XC 900 0 miles on shoe Height: 5'10

Easy with 6 striders.

Construction work post-run.

Striders felt good, not so much on everything else. Minor pain on each foot, hopefully nothing major.

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Running - Aerobic McVay trail, Indianola, IA 9:00am	6 miles 00:00:00	Shoe: Brooks Ravenna5 Gray 0 miles on shoe

Nice trail. Good run after a late night last night.

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Biking - Aerobic N. Arterial 6:15pm Weather: Humid then Stormy	11.15 miles 00:37:09 18.01 mph	Height: 5'10 Max HR: 144 Avg HR: 126

Got about 20 minutes into this ride and weather started to roll in. Had a headwind the whole way back with some rain and lightening in the exact direction I was headed. Made it back just before it got really bad.

By the way, anyone else have a "Search for Russian Women" ad on the side of the NDORFNZ page?

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Running - Aerobic Zorinsky 6:00am	16 miles 02:17:00 (8:33 min/mile)	Shoe: Asics Nimbus 17.4 0 miles on shoe Height: 5'8

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Running - Long Wabace Trace 9:45am Weather: 75, hazy sun	12 miles 01:47:00 (8:55 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

Plan was for 16 but on the way out the Usual Suspects kept getting worse. So I turned around at 6. Things improved on the way back but my achilles was still hurting so I think I made the right choice.

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Running - Aerobic Zorinsky 7:00am Weather: 68	6.5 miles 00:55:20 (8:30 min/mile)	Shoe: PI N2 - Blue (2) 0 miles on shoe

Easy Sunday recap run.

Left leg a little cranky so cut it shorter than planned. Rest day tomorrow. Another good week of workouts.

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Biking - Race Riverside Ride 2015 Corporate Cycling Challenge Certified? No 8:30am Weather: 73°, 9 S, 73%	23.98 miles 02:06:35 11.37 mph	Shoe: Diamondback Insight Two 0 miles on shoe

2015 Corporate Cycling Challenge: Riverside Ride

Route was short, wind was nice to have (in spots), course was fun, etc., etc.

April, myself and April's dad had a good time on the 25-mile "Riverside Ride"; went by Lozier, twice. Pretty sure, even on a Sunday, I saw Bob... ;)

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Running - One 10-miler or more per week Occasionally drive somewhere	17 miles 03:28:00 (12:14 min/mile)	Shoe: Saucony light colored 0 miles on shoe Height: 5' 9

Ran with a few GOATZ today.

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Running - Aerobic Lake Z 7:00am	6.4 miles 00:00:00	Shoe: Brooks Ravenna 2 0 miles on shoe

Good recap run with Di Lindz Matt and Burke.

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Running - Aerobic Lake Z 7:00am	6.5 miles 00:00:00	Shoe: Pure Cadence 3 0 miles on shoe

Beautiful morning out! Also enjoyed the extra sleep! Easy around the east side with Court, Lindsey, Mike and Matt.

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Running - Brick Field Club Trail 11:00am	5 miles 00:38:00 (7:36 min/mile)	Shoe: Saucony Kinvara 3 0 miles on shoe Height: 5'10 Avg HR: 159

Immediately after a 57-mile bike ride. I'm a bit disappointed my heart rate was that high. I've never done a workout like this before. It felt like I was really working to get my legs moving that fast after pounding my quads for 3 hours. Goal for the whole thing was 100k between the bike and run because I'm weird for even numbers like that. Oh, and this was also done fasting with BCAAs sprinkled into my water. Tastes pretty lousy but it's supposed to prevent muscle catabolism.

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work	5 miles 00:00:00

3.55 (550) to close

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Running - Aerobic Zorinsky 7:00am	9 miles 01:15:35 (8:23 min/mile)	Shoe: Adrenaline 15 - Orange 0 miles on shoe Height: 6'00

Recap w/ Burke, Lindsay, Di & Court. Some extra w/ Burke.

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Running - Long Zorinsky 8:15am Weather: 68°-77° 65 DP	10.5 miles 01:29:45 (8:32 min/mile)	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4

I've really been slacking on my long-ish runs this summer. Time to get committed! Not too bad out there for mid-August.

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Running - Long Big Papio/Regency/Pacific St. Weather: 72; 78% humidity; light SE wind	22 miles 03:01:21 (8:14 min/mile)

Thankful for a nice day, a good run and no current injuries :)

Song of the day: "Walkin' Nerve" by Nils Lofgren.

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Running - Aerobic Zorinsky and Beyond 6:45am	7.50 miles 00:00:00	Shoe: New Glows 0 miles on shoe

Zorkinsky and Beyond with Rudy!

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Running - 6:30am	9.18 miles 00:00:00	Shoe: Asics Gel Cumulus 16 Orange 0 miles on shoe Weight: 198

Really, really wanted more today. First five with Mike. Rest solo heading south out of town. Good thing Shelley was early picking me up. Sitting here with my left heel and Achilles on an ice pack as I can barely walk. Feels like I bruised it somehow. Not happy.

And how is it I'm not eating a lot, running more and still GAINED a pound? Doubly not happy.

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Running - Aerobic Water Totter 7:30am Weather: 71 degrees she 10 cloudy humid	5.1 miles 00:00:00	Shoe: Asics GT2000-2 Black 0 miles on shoe Height: 6.0

Tried to wait out the storm but it's just hanging around to the east. Getting lots of thunder, some lightning, no rain.

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Running - Aerobic zorinsky and beyond 6:45am Weather: 70 partly Sunny	7.5 miles 00:00:00	Shoe: Vizaglo Ride 6 0 miles on shoe Height: 6ft

Easy morning run around the lake with Booty. Great weather!

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Elliptical - Intervals Elliptical. Basement. 6:30am Weather: Sun.	01:00:00	Height: 5'3

Pretty much just ellipticalled my brains out. 10.7 miles.

Pushups and side planks every 15 min.

Have a great Sunday.

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Running - Long 5:30am	15 miles 00:00:00

Dawn Patrol with Andrew and Ryan.

Core work

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Running - Aerobic Home 6:00am Weather: 71	7.2 miles 00:00:00	Shoe: Mizuno Inspire 8 Osaka 0 miles on shoe Height: 6' 3 Weight: 174

A beautiful morning for a run.