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Running -	8 miles 00:00:00

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Running - Weather: Humid => Monsoon => Humid	15 miles 00:00:00	Shoe: NB 890 Blue B 0 miles on shoe

Warm up 3.5 miles including run from home. Elm Bank 5K XC race. Cool down on course. 4 x 2 min hard from bottom of hill on course then jog back to start. More cool down on course plus run home.

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Running - Race David City Buffalo Run Certified? Yes 8:00am	5 miles 00:32:52 (6:34 min/mile)	Shoe: Nike Streak XC-Rd (2) 0 miles on shoe Height: 5'10

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Running - Aerobic Field Club Trail 11:00am Weather: 67, sunny	3.2 miles 00:31:50 (9:56 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

Able to jog the whole way without walking.

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Strength Training - 24 hr Fitness 4:30pm	01:20:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 152 Avg HR: 107

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Running -	10 miles 00:00:00

Buffalo Run. 27:59

4 x choo choo hill after wards.

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Running - Aerobic Cherry Creek Trail	22 miles 00:00:00	Height: 5'07

Easy long run from home.

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Running - One 10-miler or more per week Running out of town today	10 miles 01:30:00 (9:00 min/mile)	Shoe: Saucony Blue Ride 7 0 miles on shoe Height: 5' 9

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Running - Aerobic Zorinsky 5:15am	7 miles 00:56:30 (8:04 min/mile)	Shoe: Asics Nimbus 18.3 0 miles on shoe Height: 5'8

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Running - Race Sioux Falls, SD. Sioux Falls Marathon Certified? Yes 6:30am Weather: 58 to Start. 73 to Finish.	26.2 miles 04:02:26 (9:15 min/mile)	Shoe: BrooksLaunch3USAStars 0 miles on shoe Height: 5'3

Well I didn't know what to expect from my body at all for this race. Recent hamstring pull, undertrained, and less than three months out from Grandma's (which killed me). While I had dreams of crushing it and walking away with a BQ, realistically, the chances were slim. I had surprised myself in previous races that I've run, but my good friend Jason once told me, surprising yourself in a full marathon pretty much never happens. Well, he was right.

Matt was slated as my pacer. Bless his heart, I know he had plans of leading me to glory, but I was worried that the cards were stacked against me and it wouldn't happen. Maybe I just didn't have the killer instinct today. Because I knew I had these outs. I really didn't want to let him down, and I told him this. He told me that we would just use this as a training run, to practice fueling, pacing, and hydration. All the things I did wrong at Grandma's. So, we did. And we did that well.

The course in Sioux Falls is really beautiful, especially the first 20 miles. Then it kinda stinks. Quite hilly though. Little rollers through lots of neighborhoods. Matt didn't like the fact that there are tons of turns. Makes it more difficult to get a rhythm.
I really held up ok. The first 6 miles were quite hilly. I felt we were going a bit fast. I wouldn't know, since Matt's one rule that he wouldn't budge on was my watch. It was covered. Torture with a capital T. But, survivable. :) By mile 14, I was starting to feel my leg. Nothing terrible. And really, we weren't going fast enough to cause it a lot of pain. It's speed that hurts it. I think our fastest mile was 806. But I was really wondering how I was going to get 12 more miles. But, I had surges of glory. I'm the surge master. Got renewed energy every now and then. Mile 20! I slapped that mile marker with my hand and was ready to bring it! Turned on my music and started kicking it! For about 2 miles. :) Miles 23-26 about did my in. But, I finished. Ten minutes faster than Gma's. So that's a plus.

These marathons are tricky bastards. But I'm learning a ton. At Grandma's I learned that marathons need respect. They are huge creatures. And at Sioux Falls I learned that you can change, you can adapt, and you can learn. And that's what it's about. I will take all this knowledge to the next one, and the next one. Until I get what I want. And I want Boston. Plain and simple.

So thanks for the support, and advice. I always appreciate it. And my running group. It's no secret, I'm my worst enemy by far. These folks have given me advice, guidance, unending support, and friendship. I never made it to the starting line of a full marathon before I met them . They have taught me so much about running, and life, and about myself. And Matt. He can run a marathon 50 min faster than he did today. But he never left my side. Told me I was doing great pretty much every other mile. Told me I kept him going. Ha! Told me how proud he was of me. :)

So, not the results I was dreaming about, but hey, instant gratification is overrated. I'll be back for me. Gary told me to heal up, keep progressing, keep going, and that I will most definitely reach my goal. Absolutely.

Happy Sunday, peeps.

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Running - Race Pioneer Park Buffalo Run Certified? 8:00am Weather: 56 degrees s 8 clear	5.0 miles 00:49:20 (9:52 min/mile)	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Great day for the 40th Buffalo Run. Didn't run well but the foot held up okay. The cake afterwards and the $40 gift certificate made up for the poor performance. Great weekend leads into a busy week.

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Running - Aerobic Pioneer Park 7:30am Weather: 56 degrees s 8 clear	.5 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

wu /cd

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Running - Aerobic 12:00pm	20 miles 02:35:00 (7:45 min/mile)	Height: 5'10

Got back late from Ohio/Kansas football game yesterday so I slept in and ran after church. On the Wabash listening to an audio book. ShyShy sighting when I got done.

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Running -	8 miles 00:00:00

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Running - Race Buffalo Run Certified? 8:00am Weather: 65* sunny	5 miles 00:30:43 (6:08 min/mile)	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

Age record was 29:46 and I knew that would be a stretch. Found Brian Kelley early and it took almost 2 miles of hard running to get up with him. We went by 3 together in 18:05 and I knew the record was gone. I worked the big uphill in mile 4 and he dropped back but only a step. Led him around the Buffalo roundabout and decided to ease back just a bit and employ the "sit and kick" with about a half mile to go. Well, he went by and I failed to keep him close enough to use the strategy. I had been redlining for the last couple miles. Don't think I could run any faster...right at the edge most of the way.
5:55/5:54/6:05/6:11/6:12 and then 0:27 to the finish according to my Garmin. Pretty pleased with consistency. More mileage might be paying off. Mile 4 is a bitch and 5 is no picnic. Age grade: 26:06 which is right about lifetime best. Woke up with a little scratchy throat so need to watch that.

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Running - Aerobic 7:30am Weather: 60* sunny	4.4 miles 00:00:00	Shoe: Pure Connect 4 0 miles on shoe Height: 6-00

Warm up and cool down at Buffalo Run.

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Running - Hills Hitchcock 8:00am Weather: Nice	15 miles 02:15:00 (9:00 min/mile)	Height: 5'10 Max HR: 163 Avg HR: 138

Good morning. Found a 5-mile loop I liked a lot and did three of those. Lots more people out today. Over 2k vert.

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Running - Aerobic Spring Creek Trail 10:00am Weather: 72	5.26 miles 00:43:53 (8:20 min/mile)	Shoe: Hoka Clifton II Rd/Blue 0 miles on shoe Height: 5'10

Shakeout run. Trying to loosen the legs up from yesterday's long run. Never felt that great. Maybe I shouldn't have slept in quite so long. Think I'll go see Sausage Party.

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Running - Long Keystone/Central Omaha Weather: 57; 82% humidity	22 miles 03:02:49 (8:18 min/mile)

9/11, 15 years later. Hard to believe. Prayers to the deceased, the injured, the responders and their families. And for peace.

Song of the day: "Peace Prayer", written by John Foley and based on the prayer of St. Francis of Assisi.

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Biking - Freedom Run Half Marathon Weather: lots of personal bests today	15 miles 00:00:00 0 mph	Height: 67.5

Up at 4, set out over 500 cones by 5:30, rode lead bike for the half marathon. Record turnout of 206 treated with perfect weather. I looked at the start and recognized 3 faces only. The race had 80 runners prior to partnering with Nebraska Run Guru Events, LLC., Twin Rivers YMCA is giddy that the event's numbers surpassed every other (Zoo Run not yet counted) Omaha Metro event of the weekend.

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Walking - Aerobic around the district 8:15am Weather: beautiful	6.22 miles 00:00:00	Shoe: charcoal & pink Omnis 0 miles on shoe

Perfect morning - nice walk around the neighborhood.
Never forget.

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Running - Long 6:00am	20 miles 02:33:13 (7:39 min/mile)	Shoe: PureConnectBlack/Yello 0 miles on shoe

Running around town. Kitchen stress is finally fading

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Running - 7:00am Weather: In st paul very nice	3 miles 00:00:00	Height: 5'2"