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Running - Aerobic	3 miles 00:27:00 (9:00 min/mile)	Shoe: Asics Nimbus 17 0 miles on shoe Height: 5'9

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Running - Aerobic neighborhood loop	3.5 miles 00:00:00

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Running - Race Dsm half marathon Certified? Yes	13.1 miles 01:28:10 (6:43 min/mile)	Shoe: G7 II 0 miles on shoe Height: 5'9.5

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Running - Aerobic My hood in LaVista	5 miles 00:45:00 (9:00 min/mile)	Shoe: Saucony Blue Ride 7 0 miles on shoe Height: 5' 9

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Biking - Aerobic Des Moines 8:00am	10.8 miles 00:00:00 0 mph

Spectating DSM marathon/half marathon.

Congrats to all racers!

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Running - Aerobic Zorinsky 9:30am	5 miles 00:00:00	Shoe: Brooks Glycerin13 Pink 0 miles on shoe

Small lake from the house with Caitlyn on her bike.

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Running - Regular run	14 miles 00:00:00	Shoe: NB 890 Green A 0 miles on shoe

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Running - Aerobic West Papio - Downtown Pap 5:30pm Weather: Sunny, 75, S Wind 15-20 mph	10.75 miles 01:20:35 (7:29 min/mile)	Shoe: Asics Kayanno 21 0 miles on shoe Height: 5'11

Windy one out there, but nice to get back at it after last week...

Still beaming...

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Running - Aerobic Millard Ext 5:30pm Weather: 75° 16 mph SSE wind Humidity 29%	4.1 miles 00:30:06 (7:20 min/mile)

Pup run to finish off the weekend!

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Running - Aerobic Lake Zorinsky 11:30am Weather: 63° 12 mph SE wind Humidity 39%	16.2 miles 02:01:19 (7:29 min/mile)

Double looper + extra with Miguel. Windier and warmer than I expected.

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Running - Aerobic Highline Canal Trail	15 miles 00:00:00	Height: 5'07

First 5 solo, finished with John. Easy run, just happy to get the mileage in.

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Running - Aerobic Des Moines. 7:15am Weather: 39. Cold.	5 miles 00:00:00	Shoe: BrooksLaunch2Purple/Lime 0 miles on shoe Height: 5'3

Warm up with Matt at DSM. Then, tooled around town a bit trying to catch glimpses of him during the race. But it was cold!! And lots of map checking, stopping and starting, eventually just led me to warm hotels with hot coffee. :) Plus, I really wanted to race. Bummed I didn't sign up for the half.

But it was Matt's day. BQ. Yay!! :)

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Running - Aerobic 7:30am Weather: 50* sunny	7 miles 00:54:30 (7:47 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

The Marv and Capehart with Bob and Nel. Happy to get through without too much pain. We'll see what tomorrow brings. I am liking the Hokas.

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Running - Aerobic Camp Carol Joy Holling 2:30pm Weather: 70's, Sunny, windy	4.25 miles 00:00:00	Shoe: PI N0 blk/blue 0 miles on shoe Height: 5'10

1.25 miles warm up. 3 mile cool down with Mo & Kylie Cheetsos.

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Running - Race Cross Country Classic Certified? No 2:00pm Weather: 70's, Sunny, windy	4.59 miles 00:29:31 (6:25 min/mile)	Shoe: PI N0 blk/blue 0 miles on shoe Height: 5'10

Tough course. Hills were challenging since I don't ever train on hills. The course was altered from last year because the camp informed the race director on Friday that they weren't going to mow a section, nor did they mow any of the other areas like they were supposed to.

Managed to keep Brian Kelly in sight for most of the race but pretty much ran alone the whole way. They only gave out awards for top 3 overall and top 3 masters so I ended up 1st one out.

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Running - Leg Speed 9 x 30 5:30pm Weather: hi 60s, windy	8 miles 01:09:00 (8:37 min/mile)	Shoe: New Balance XC 900 0 miles on shoe Height: 5'10

6 striders, 9 sprints

One year ago today I was a 3:29 marathoner.

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Running - Race Carol Joy Holling Camp XC Classic Certified? 2:00pm Weather: 70 degrees saw 20 clear	4.55 miles 00:47:09 (10:21 min/mile)	Shoe: Brooks 0 miles on shoe Height: 6.0

Tough one. Wasn't mentally or physically into it and it showed. Too warm and windy. Congrats to Mo and Hash, good to see them. Short week, State XC on Friday.

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Running - Aerobic Carol Joy Holling Camp 1:30pm Weather: 70 degrees saw 20 clear	1.15 miles 00:00:00	Shoe: Brooks 0 miles on shoe Height: 6.0

wu / cd

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Biking - Exercise Bike 4:15pm	20 miles 00:59:10 20.28 mph	Height: 6 ft

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Running - Hills Old father Prairie Trail 2:30pm Weather: 70-80	12 miles 01:27:00 (7:15 min/mile)	Height: 6 ft

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Running - Race Des moines Des Moines Half-Marathon Certified? Yes 8:00am	13.1 miles 01:20:27 (6:08 min/mile)	Shoe: Nike Lunaracer 2 0 miles on shoe Height: 5'10

Ran smart, just not in great shape. All splits were 6:05 to 6:10 until got it sub 6 on the last mile. Finished 3rd masters which was one out of the money for the umpteenth time.

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Race Nebraska Marathon Half 2015 Nebraska Marathon Half Certified? 7:00am Weather: 46°, 10 SSE, 53%	13.1 miles 01:36:31 (7:22 min/mile)

2015 Nebraska Marathon, Half

Official results have me listed @ 1:35:39; not sure what's going on there.

Loved the course, just need to learn to start a little slower, to have more left towards the end.

Awesome to see Jack get his shiny new PR, and to see Rudy and Booty, TMac before he won the 5k, and to JayZ bring home 2nd O/A.

Saw a few other peeps I knew as well (hey Ron!!).

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Running - Long Wabace Trace 12:00pm Weather: 60, sunny	12 miles 01:43:00 (8:35 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

Hip bothered me miles 4-6, but the downhills coming back were much better.

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Running - Race Ranch Run 10k Certified? 1:00pm	6 miles 00:37:36 (6:16 min/mile)	Shoe: Brooks Connect 4 red 0 miles on shoe

This race was harder than I had expected. Much more elevation change than I imagined. I kept thinking it was flat-ish. Nope. Wanted 6:00 pace or faster but the hills got me pretty good. I accidentally missed the first hard right turn and should have followed the outside of a field. I think that would have added around 10 seconds to my time. My right sock somehow ended up under the arch of my foot at the turn around. I checked to see where the next person was behind me and stopped to fix it quick. Then the tongue of the same shoe was folded weird so I fixed it and kept going. There was a nice downhill for a while after that but the big hill near dodge was looming. That one got me good. I slowed to have more to push later. After another mile I was starting to drag and had one more hill to make it up and it was mostly downhill to the finish. When I made it to the top I started to feel good again. I started pushing again. I ran around the field that I had missed the first time and only had one more hill at the finish to get up. I ran hard through the finish.

It's been a while since I have raced. At least I get to run a little slower next weekend. Not sure how I'd run a fast 50k

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Running - Aerobic	5.5 miles 00:44:00 (8:00 min/mile)

Warm up and cool down for Ranch Run 10k

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Running - Aerobic	2.76 miles 00:00:00	Shoe: Saucony Guide 7 [20150820] 0 miles on shoe

2015 Nebraska Marathon, Half: Up, Down & Overage

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Running - Race Scotiabank Toronto Waterfront Marathon Certified? Yes Weather: 35-40; NW winds about 5-10	26.2 miles 03:18:04 (7:33 min/mile)

First, thanks are in order. Thanks to God for all things, including allowing me to travel and chase my dreams today in this race. Thanks to my Mom and Dad and siblings...if I have any work ethic at all, it is only because of my family. Thanks to Coach Mo for her running and coaching expertise, getting me in shape, her encouragement and belief in me. I have never put in more miles and worked so hard in a training cycle and this is courtesy of Mo. This race totally would not have turned out the way it did without her. Before she began coaching me, the way my running was regressing, I am pretty sure I would have had a hard time getting a 3:30-3:35 today. Finally thanks to my friends, including ALL of you! I depend and appreciate you all so very much!

The race began without a hitch, following a woman with a lovely voice singing both the Greek and Canadian National Anthems. Why the Greek anthem?--site of the first marathon! My plan was to hit mile 1 about 7:30 pace, then 7:15ish through 18, then see how I feel if I can pick up the pace from 18-finish. Mile 1 was 7:23, then miles 2-halfway were between 7:00-7:15. I was frankly shocked from miles 2-10 because it felt fairly easy to me--easier than it went in workouts anyway. There were a few of those miles that went just below 7:00, and I really did try "putting on the brakes", but I should have tried harder. In hindsight, I maybe could have shaved a few minutes off my finish if I would have done this, because the last few miles were horrible.

From 10-13, it didn't feel as 'easy', but I wasn't struggling yet. Crossed the halfway mark in 1:33:36. We lost a lot of folks who were in the half marathon, and for a while, lost some of the crowd support as well. BTW, the crowds did reappear in larger numbers from 18 or so to the finish...they were massive in the first half and were amazing in their enthusiasm. At the half point, I realized (too late) that I better stick to 7:15-7:30 to survive the rest of the race. That pretty much was the splits from 13-20. At mile 16, we began the last of an east/west out and back. It turned back westward at mile 20, and continued further west to the finish. Those 4 miles from 16-20 were like the end out-and-back of the Lincoln Marathon--I kept waiting and waiting for the turnaround!! That stretch also had a slight uphill, and a bigger hill especially right before the turnaround. I fought the hill and relaxed back down it on the turnaround, but it took something out of me. From 20-23, I slowed to 7:45ish pace--not because I wanted to, but that's as good as I could do. Things REALLY fell apart from 23-finish. I took a few brief walk breaks in this stretch, hoping to recharge, but it didn't work. I probably had the ugliest finish to date this morning. I know that some of you were tracking me, but I hope that no one saw the live video feed on the website--I could barely raise my hands through the finish! Finish time was 3:18:04.

It was not the goal time I had in mind, that's the bad news. The good news is that I BQ'd for Boston 2017 by almost 7 minutes (my BQ time is 3:25). Also, I feel that I did my best...I would just like to forget about those last few miles! My prayer to God after mass last night was the same simple formula I always pray: 1) to do my best with God's help; and 2) to accept whatever the outcome is. Often that second petition is more difficult than the first, but overall I am happy with the race today.

A note that I would highly recommend this race to anyone. The crowds, volunteers and organization were excellent. Course is mainly flat with a few exceptions. Great medal also! Very good post race support and finish area. And Toronto is a wonderful city to visit, so it makes for a nice destination race.

So, part of my post race celebration is to visit Montreal (for the first time) tomorrow, then conclude the trip with more sightseeing in Toronto on Tuesday. With the hard work done, it is now time to party! There is only one song I am thinking of to fit this theme. Click on for the live video link--you will thank me for it later!!

Song of the day: "I CAME TO DANCE" by Nils Lofgren.

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Biking - Long Weather: 59 Sunny windy	28.11 miles 01:38:24 17.14 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

The wind made it just cool enough for long sleeves and full-fingered gloves. Legs good. Back a little tight. Slow going out, but nice tailwind home!

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Running -	10 miles 00:00:00	Height: 5' 4

absolutely no wind block going south out here, hits you like a ton of bricks. 3.5 warm up with Jed.

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Running - Aerobic 72nd St Hills 8:30am Weather: Nice!	8 miles 01:09:50 (8:43 min/mile)	Height: 6'6 Max HR: 156 Avg HR: 131

Sunday runs are the best.

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Running - Race Downtown Omaha Nebraska (half) Marathon 5k Certified? 7:00am Weather: 45 degrees sse 12 clear	3.1 miles 00:24:44 (7:58 min/mile)	Shoe: Brooks 0 miles on shoe Height: 6.0

Except for one hill in the first mile, a mostly down hill course. Nice. :) Most of the wind was blocked by the buildings so that was nice as well. Interested in hearing about the half course.

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Running - Race Nebraska Half Marathon Certified? Yes 7:00am Weather: 48 Sunny light wind	13.1 miles 01:36:46 (7:23 min/mile)	Shoe: Vizaglo Ride 6 0 miles on shoe Height: 6ft

Really had a great race today! Fastest 1/2 I have ran in awhile. I really owe it to running the race with Ron Lampe. The weather was great so was the course. Big thanks Ron for running with me. Nice to see Carl, Jason and Tim.

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Running - Race The Nebraska Half Marathon Certified? Yes 7:00am Weather: Fantastic!	13.1 miles 01:46:25 (8:07 min/mile)	Shoe: New Glows 0 miles on shoe

Really loved this half marathon! The weather and course was great! Feeling a little more confident after this race. My last few half marathons have been a lot slower!

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Running - Aerobic Downtown Omaha 6:30am Weather: 45 degrees sse 12 clear	3.5 miles 00:00:00	Shoe: Brooks 0 miles on shoe Height: 6.0

wu / cd

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Running - 6:30am	4.38 miles 00:00:00	Shoe: Asics Gel Cumulus 16 Orange 0 miles on shoe

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Aerobic Home 6:45am Weather: 48 degrees	6.1 miles 00:00:00	Shoe: Saucony Guide 4 0 miles on shoe Height: 6' 3 Weight: 176

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Running - Race Des Moines Marathon Certified?	00:00:00	Height: 6'1