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Running - Aerobic	5 miles 00:45:00 (9:00 min/mile)	Shoe: Asics Nimbus 17 0 miles on shoe Height: 5'9

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Running - Aerobic Lewis n Clark track n neighborhood	4 miles 00:00:00

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Skee-ball - Aerobic	0 miles 00:00:00	Height: 5' 9

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Running -	8 miles 00:00:00

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Running -	3.2 miles 00:00:00	Shoe: Nimbus 16 White 0 miles on shoe Height: 5'7

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Running - Race Lake Cunningham Goatz 50k Certified? No 8:00am	32 miles 03:49:59 (7:11 min/mile)	Shoe: Brooks Connect 4 blk 0 miles on shoe

Started prepping for this race early in the week. I was dragging after the Ranch Run 10k from last week and tried to rest as much as possible. I ran Tuesday at Lake C with Miguel and Kaci to see the course and prep for the race. Kaci mentioned we should all find a bible verse to use to motivate us on race day. I found Isaiah 40:29-31.

29. He gives strength to the weary and increases the power of the weak. 30. Even youths grow tired and weary, and young men stumble and fall, 31. but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

This helped me through my final prep workout Tuesday and I took 2 days off after and just a short 4 mile prep run Saturday morning.

Race Day:

Got to the race early and just started to prep my mind for what I was about to do to myself. I knew I didn't have the long runs in leading up to the race but I knew that I could make it. Walked slowly to the start and placed my drop bag up front so I could find it later.

A few minutes before the start I saw Kaci, Miguel, Cory, Tim, and Emily. We all wished each other luck before heading to the line.

The race was started.

Cory, Tim, and I jumped out front before the initial bottle neck. We settled in to pace quickly and had some short conversations about the race. I knew right away Cory was settling into a pace that was faster than I wanted to go. I fell back behind Tim Langdon and relaxed. Cory started to pull away after 6-7 miles and we let him go. Tim wanted to run 7:10 avg and I wanted to stay calm until the 3rd lap and see where I could take it from there.

The weather was perfect. There was a fog over the lake and the in the trees. The sun was rising and just I took it all in. Tim and I exchanged places now and then, but stayed right by each other. Knowing Tim's style I knew that he could hold a quick pace for a long time. So we just chatted about life and caught up on things. Coming in to finish the first loop we started prepping for the aid station. I removed my sleeves as the temps got warmer. As we turned the corner we passed Cory who was already on his way back out. As you come through the turn around people are cheering all around and I felt a surge of energy. I forgot to drop my sleeves I was so excited so I tucked them in my shorts and kept rolling as I had enough gels on me to get through another loop.

The second loop was much like the first except things started getting harder. The 4th place runner, Nathan, was keeping right up with Tim and I. I let them both take the front and push the pace if they wanted I was still trying to conserve to prep for the 3rd loop. We went over the levy and I told Tim that my family wasn't at the start but would be there for me at the finish. That gave me a huge boost. Probably too much too early. The 3 of us ran together talking until around mile 18 when Tim and I knew if we could just hang on Team Nebraska would take the top 3 spots. Tim and I pulled away from Nathan and prepped for the next turn around.

I knew coming into the aid station that I needed to get to my drop bag quick and grab gels so that I could get back out of there. I gave my bottle to Jody to refill and ran to the drop bags. I was frantically searching for my bag and it wasn't there. I was going crazy. In my head I said, "screw it, I don't have time for this!" I ran back to the tables grabbed whatever gels or energy I could find and ran away. Shortly after I left my shorts felt heavy. The gels were weighing them down and they were starting to sag. I had also again forgotten to drop my sleeves and gloves. My sleeves fell out. I again said "Screw it!" and just left them behind. Tim was just behind me yelling you're losing your sleeves. "Yea! I know! Who cares!" I slowed up to let Tim hand them back. We exchanged a few words and I said I was going to go after Cory. So I picked up the pace. That was probably my last sub 7 mile.

I was alone for most of the last lap. Just me and my increasingly negative thoughts. I then thought of Isaiah 40 and tried to calm down. I was still making sure I was getting food and took some endurolytes. I was passing some other runners that were on their second lap and tried to pull some energy from their words.

I got to mile 25 and knew things were going to get rough for the rest. I started to look at my watch and I saw the miles and minutes going slower and slower. I just kept pushing forward. I hit the big dirt hill and still had a decent lead on Tim so I walked it. I passed a couple runners chatting about chafing on the way up. I said, "yea, we all know what thats like today.." At the top I started running again. I had a steep downhill coming up. That helped to get the legs cranking again and I tried to settle in. As I rounded a turn near the highway I passed a lady "taking a break" She had her pants down and I laughed. So did she. Her friends were just around the next bend and they were laughing as well. I said, "she's doing good work back there." That got a good laugh from them. I had another sloping incline before the highway and I had to walk again. I ran the downhill and turned to the highway and took a look back. "Crap, I can see Tim"

I knew at that point I had to keep running no matter what to keep 2nd place. 4 miles left. I was feeling increasingly tired and a little loopy. I passed Eric Boos with 3 miles to go and tried to give him a tap on the shoulder but I think I almost knocked him over since my depth perception was off. With about a mile and half left I knew Christy and Lindsay would be there. They were yelling at me to keep moving and Christy said there was no one behind me. I was happy to hear that. I chugged some water and settled in for the home stretch. I picked up the pace a little to early and had to ease back one more time. I hit the grass for the finish and ran as hard as I could. Hamstrings started locking so I pushed them to the edge without cramping up completely.

As I crossed the line I started to get really light headed and faint. I tried to pull in air and could only take short breaths. I turned around to find Amy and my head was buzzing. I gave her a hug and she said "are you ok?!" apparently I was pretty pale. I started chugging gatorade and eating what I could and felt better pretty quick. Tim Langdon crossed the line shortly after and the Kaci came it not too long after that. We all congratulated each other and I went to go relax. I again attempted to find my drop bag which was still missing. Amy Cherko saw me struggling and came to help. We found it buried under several other bags. Some people brought giant bags and I just had sunglasses and Gels in mine so it was apparently ok to bury.

Overall I was very happy that I moved up to the 50k. The race directors and volunteers make the race amazing. Everyone is always so happy out there. I thank God for the gift of running and being able to run fast. Have to give a huge thank you to my wife, Amy, who managed 3 kids all morning. I actually felt like her morning was harder than mine after all she dealt with. Not sure what is next for me. Looking forward to 2016

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Running - Aerobic Treadmill	8.2 miles 01:12:22 (8:49 min/mile)	Shoe: Guide 8 A 0 miles on shoe Height: 5' 9'

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Running - Regular run	5 miles 00:00:00	Shoe: NB 890 Gray A 0 miles on shoe

Switched shoes after I got home and slogged through more cool down miles. Knee felt ok, but now right ankle is all sore, probably from Sat race.

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Running - Regular run	4 miles 00:00:00	Shoe: NB 101 A 0 miles on shoe

3 mile warm up. Mostly while cheering on our open runners. 1 mile cool down. Realllllly slow trudge and right knee was complaining (started late in race) so shut it down and walked back to the HFC tent.

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Running - Race Mayor's Cup Franklin Park 5K Certified? 12:00pm	3.11 miles 00:00:00	Shoe: NB 101 A 0 miles on shoe

Really sore from Sat race. Started slow. Settled in and passed a bunch of runners (benefit of slow start). Ran well on downhills, not so great on grass and pretty crappy on uphills.

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Running - Aerobic Highline Canal Trail 8:45am	13 miles 00:00:00	Height: 5'07

Ran the first 3 solo then finished with John. I pushed Landon and Brooklynn for those 10. We threw in a 2 mile tempo, and I faded a bit the 2nd mile of that but still held on okay.

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Running - Race Cunningham Trail GOATz 50K Certified? 8:00am Weather: 39° 4 mph SSW wind Humidity 81%	32.2 miles 03:54:21 (7:16 min/mile)	Shoe: Nike Trail Kiger (3) 0 miles on shoe

1st female/4th OA. Couldn't have had a more perfect day/race. Everything went flawless. Smiling the whole way, just the way I run best.

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Running - Just Running Neighborhood-Harrison 3:15pm Weather: 66°	3.5 miles 00:28:39 (8:11 min/mile)	Shoe: Brooks Dyad 7 (2) 0 miles on shoe Height: 6' 4 Max HR: 166 Avg HR: 148

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Elliptical - Elliptical Samuelson Home Gym 10:00am	01:00:00

Goose on Saturday, b/c I'm worth it.

Elliptical on Sunday, again, b/c I'm worth it.

Catching up on @midnight; funniest show on TV? Possibly.

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Running - Aerobic Home-Zorinsky 7:45am Weather: 37, sunny, calm	8.3 miles 01:06:58 (8:04 min/mile)	Shoe: PI - Road N3 - Blue 0 miles on shoe

With Christy. Perfect morning.

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Running - Aerobic Fishery Rd. from the Shrine 8:00am Weather: Upper 30's	7.34 miles 01:00:09 (8:11 min/mile)	Shoe: PI N2v2 Lime 0 miles on shoe Height: 5'10

Spent the night in Ashland with no soccer until noon so I checked out Fishery Rd. and the Shrine. Nice relaxing run. Spent the rest of the day watching Ella win her soccer game, late lunch with my parents before they head to Florida for a week, then a stop at Camp Fontanelle to hit the corn maze, jumping pillows, etc. They've added a zipline and Ella thought she was pretty cool.

Fell a bit guilty for skipping the Goatz run for the first time.

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Running - Aerobic 7:30am Weather: 40* sunny	8.1 miles 01:01:40 (7:36 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Another good one. Progressed from 8:20 to 7:20. Group of 5 from new meeting place at Village Inn. Did trail loop to Cornhusker/72nd and back around Bellevue Soccer Club. Lampe bought everyone (Johnnie, Bob & Nel) breakfast...what a guy!

59.954

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Running - Race Cunningham Trail GOATZ 21 Mile Trail Race Certified? Yes 8:00am Weather: Sunny, 36-61, Calm Wind, Beautiful	21.25 miles 03:06:19 (8:46 min/mile)	Shoe: Brooks Transcend 2 Red 0 miles on shoe Height: 5'11

Just a great day to run...

Hadn't ran as much as I would of liked the last couple weeks but when you're State Champs you have many appearances to make...

Went out a lil conservative and just cranked it the first loop...kinda had the mentality that I was going to make the first loop count....

Second loop was a struggle to mile 5...didn't want to keep going and ran/walked a bunch...

Regrouped at the aid station and told myself to buck up and get it done..ran better from there...

Not a bad time since I haven't ran this race in a few years...
2nd Overall Male wasn't too bad for my efforts...

HUGE SHOUT OUT TO PAPA GOAT and all the other racers...great to see you all...

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Running - Race Governor's Cup Certified? Yes 3:00pm Weather: 67 degrees s 8 clear	3.1 miles 00:29:50 (9:37 min/mile)	Shoe: Brooks 0 miles on shoe Height: 6.0

Just glad to be done with the day. Didn't have much left and it was a bit warmer than I would like. Hadn't planned on this many races today but the one on Saturday was cancelled and to stay on schedule I'll take what I can. Shouldn't have any more days like today. Congrats to Jayz and Mo for their overall wins in the 5k today.

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Running - Aerobic Walnut Creek 1:00pm	5.0 miles 00:37:12 (7:26 min/mile)	Shoe: Brooks Pure Flow 3 Red 0 miles on shoe

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Running - Aerobic Lincoln NE 2:30pm Weather: 67 degrees s 8 clear	2.0 miles 00:00:00	Shoe: Brooks 0 miles on shoe Height: 6.0

wu / cd

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Running - Aerobic David City 4:30pm Weather: lo 60s, sunny, breeze	7 miles 01:00:00 (8:34 min/mile)	Shoe: Saucony virrata blk (2) 0 miles on shoe Height: 5'10

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Running - Aerobic Papio Trail 9:00am Weather: 39	8.2 miles 01:12:10 (8:48 min/mile)	Height: 6'6 Weight: 206 Max HR: 140 Avg HR: 123

Little nippy at the start, but nice run...felt great!

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Biking - Aerobic West Papio trail Weather: NICE!	01:00:00 0 mph

Happy Birthday, Kurt!

First Sunday in a very long time without a long run or race! Just easing back into running with a light schedule and more cross training. Believe me, I'd love to jump right back in, but I'm playing it safe post race. Plus I don't want to flare up an injury...ankles are OK now, but recovery is fragile. Hit the bike for a very nice and easy spin on a beautiful fall day...don't know how many more of these will be around for this year!

Song of the day: "Hello" by Adele. Magnificent new one from her!

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Running - Long River Levee 9:45am Weather: 50, sunny	12 miles 01:43:00 (8:35 min/mile)	Shoe: Merrell Trail Glove Firefly 0 miles on shoe Height: 5'9

Ran through Little Italy. Different course, but same time as last week. The Slate marathon predictor has me running 3:50. I'd be happy with that.

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Running - Race 5k Run for CASA Certified? 11:30am Weather: 60 degrees s 8 clear	3.4 miles 00:31:00 (9:07 min/mile)	Shoe: Brooks 0 miles on shoe Height: 6.0

This was a late fill in race for one I had planned on yesterday that was cancelled. Not ideal but got to go with the flow. Two down for the day.

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Running - Aerobic Lincoln NE 11:15am Weather: 60 degrees s 8 clear	1.0 miles 00:00:00	Shoe: Brooks 0 miles on shoe Height: 6.0

wu / cd

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Rowing - Easy Row Basement Erg 12:15pm	3.1 miles 00:25:58 (8:22 min/mile)	Height: 6' 1

-

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Running - Easy Run Treadmill 11:45am	1.5 miles 00:22:30 (15:00 min/mile)	Shoe: Vibrams 0 miles on shoe Height: 6' 1

-

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Biking - Tempo Weather: 52 sunny breezy	20.18 miles 01:10:08 17.26 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Cool weather. Long sleeves, leggings and full-fingered gloves! Wind kept the pace to 13-15 on the way out, but gave a nice push home. Like the new asphalt on the west end of Potash!

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Running -	11 miles 00:00:00	Height: 5' 4

Beautiful morning out with no wind! Last long run.

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Walking - Aerobic Hood 10:00am	2 miles 00:00:00	Shoe: Brooks Ravenna 3 0 miles on shoe

Walked 1 min jogged 1 min

Progress

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Running - Race Lake Cunninghm Goatz Trail Run Certified? 8:00am Weather: 40 degrees sse 4 clear	4.9 miles 00:53:04 (10:49 min/mile)	Shoe: Asics GT2000-3 Black 0 miles on shoe Height: 6.0

Nice cool damp morning, fog rising off the lake. Brief sighting of Ordo, Kaci, and Lori. Crowded start, narrow trail. Not bad once it spread out. Wasn't muddy but sticky and wet. One down for the day.

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Running - Aerobic Lake Cunningham 7:30am Weather: 40 degrees sse 4 clear	1.0 miles 00:00:00	Shoe: Asics GT2000-3 Black 0 miles on shoe Height: 6.0

wu / cd

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Running - Aerobic Holmes Lake. 7:00am Weather: 39. Brisk!	7.01 miles 01:03:01 (8:59 min/mile)	Shoe: BrooksLaunch2Purple/Lime 0 miles on shoe Height: 5'3

Solo around Holmes Lake. Such a pretty morning to be out. 4th day in a row of running, and I was struggling a bit. Not entirely pleased with my effort. My proud moment is that I'm still wearing shorts with the coldness. :)

More time at the pool today! Girls were hot in the water yesterday!! Looking forward to more excitement today.

Good Luck to all you Goatz today.

Happy BDay to Blink!! I think he's doing Marine Corp today.....Best to him!!

Have a great Sunday.

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Running - Long Hobby Lobby Loop 7:00am Weather: 38 Sunny	11.25 miles 01:39:00 (8:48 min/mile)	Shoe: Blue Guide 7 0 miles on shoe Height: 6ft

Hobby lobby loop with a Z big lake loop and Walnut. What a perfect morning for a run with Booty.

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Running - Aerobic Zorinsky and Beyond 7:00am	11.25 miles 00:00:00	Shoe: New Glows 0 miles on shoe

Beautiful run at the Lake with Rudy!

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Running - Aerobic Home 6:45am Weather: 37 degrees	6 miles 00:00:00	Shoe: Saucony Guide 4 0 miles on shoe Height: 6' 3 Weight: 176

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Running - Race GOATz 50K Certified? 7:00am	00:00:00	Height: 5-7

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Running - Race Cunningham Lake GOATz Trail Run Certified? 7:00am	21 miles 00:00:00