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Running - Race Occasionally drive somewhere Heartland half marathon Certified? Yes	13.1 miles 01:31:30 (6:59 min/mile)	Shoe: Saucony 1/2 mar. racers 0 miles on shoe Height: 5' 9

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Strength Training - 24 hr Fitness 2:45pm	01:00:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4

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Running - Aerobic Clearwater Falls	5.2 miles 00:46:03 (8:51 min/mile)	Shoe: Hurricane B 0 miles on shoe Height: 5' 9'

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Running - Weather: Chilly, misting	7 miles 00:00:00	Shoe: NB 1210 A 0 miles on shoe

From Wayland high school after course clean up. Very sore.

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Running - Race Heartland Marathon Certified? 7:00am	26.2 miles 03:29:55 (8:00 min/mile)	Shoe: A2000 2016-07 White 0 miles on shoe

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Running - Aerobic Cherry Creek Trail	10 miles 00:00:00	Height: 5'07

Easy run from home.

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Running - Aerobic	8 miles 00:00:00	Shoe: Brooks Launch 3- USAs 0 miles on shoe

Out around Holmes and back.

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Walking - Hiking PRSP 11:00am Weather: Awesome	6 miles 02:42:00 (27:00 min/mile)

PRSP [20161002]: Family Hike

Family was out @ PRSP, for a birthday party; so, we did some hiking after the party. Perfect day for it.

Even ran parts of the course, on the way back (my son seems to be a bit of a trail lover, my daughter seems to dig it too, but doesn't seem to love it).

Happy Sunday, y'all!

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Running - Aerobic Home 6:30pm Weather: 72 degrees	4 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 181

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Running - Aerobic David City 5:15pm	8 miles 01:12:15 (9:01 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

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Running - Aerobic Kearney Hike and Bike Trail 4:00pm Weather: 70-80	12 miles 01:21:40 (6:48 min/mile)	Height: 6 ft

Owen biked

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Aerobic Zorinsky 4:00pm	7.3 miles 01:02:00 (8:29 min/mile)

First lap of the Z in a long time. Was trying to keep up with a dude pushing a double stroller. #beastmode

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Running - Aerobic Big Lake Trail 4:15pm Weather: 71, sunny	3 miles 00:26:10 (8:43 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Last mile way better than the first.

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Running - Race Heartland 1/2 Marathon Certified? Yes 7:00am Weather: 55 Cloudy	13.1 miles 01:39:41 (7:36 min/mile)	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Had a good race today. Went out faster than planned but felt good and just went with it. The course was almost the same as the Bridge to Bridge run. Had a slight low around 11 and 12 but finished strong. Fun to have Scott around to make us laugh afterwards. Nice to see Ron, Bob, Chuck, Shy, The Judge and Frank Shorter.

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Duathlon - Race Norfolk Duathlon Certified? No	14.2 miles 01:08:02 (4:47 min/mile)	Height: 5'9

Norfolk Duathlon - Overall a pretty good race. Finished 3rd in age group and 16th of 39 individuals. My run wasn't as strong as 2 years ago, but my bike was better. Result - 1:08:02....the EXACT same time as 2 years ago! Good day with good friends. Grand Island was represented well!

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Biking -	8.8 miles 00:00:00 0 mph

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Running -	4.4 miles 00:00:00

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Running - Tempo Weather: 61 Sunny breezy	2.1 miles 00:18:03 (8:35 min/mile)	Shoe: ASICS GEL-Super J33 2 0 miles on shoe Height: 5'9

2nd Run - Started ok, but both glutes were getting sore as the run went on. It was hard to keep my stride open. Saw the guy in 2nd place just ahead of me, but just didn't have enough to do anything about it.

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Biking - Tempo Weather: 50 Sunny Breezy	10 miles 00:31:55 18.8 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Bike Segment - Not a bad pace given there was a headwind on the way back. There were times I needed a cog in between the ones I had available. Had to get a head of steam in the easy gear, then shift up to the hard gear and hold it until a hill or wind took away the momentum and repeat.

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Running - Tempo Weather: 50 Sunny	2.1 miles 00:16:28 (7:50 min/mile)	Shoe: ASICS GEL-Super J33 2 0 miles on shoe Height: 5'9

First Run - I've been dealing with a sore right glute for a couple weeks. Took it easy the last couple days and I didn't really feel it in the first run. Nice to be running sub-8 for a bit!

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Running - Race Heartland Half Marathon Certified? Yes 7:00am	13.1 miles 01:53:47 (8:41 min/mile)	Shoe: Black Saucony 0 miles on shoe

This was a pretty good course. I thought I would have ran it faster than I did, but that's okay! It was nice seeing Shy, Scott, Bob, and Ron.

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Biking - Aerobic	8.8 miles 00:00:00 0 mph

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Running - Aerobic	4.3 miles 00:00:00

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Running - Race Northern Ohio Marathon Certified? Yes Weather: 59; 100% humidity; 6 mph S wind	26.2 miles 03:18:38 (7:34 min/mile)

Deep thanks to God, my family and friends (including all of you) and Coach Mo for helping me with a good race today! While visiting with my mom following the race, I told her that I thought of her and my dad throughout the race, especially when my run was through difficult patches, I thought of how much INFINITELY harder they worked all their lives, especially in raising 5 kids the right way. Thanks to Mo for her guidance, friendship and everything she has done with the goal of making me the best runner I can be--she did her part, I have yet to reach my fulfillment, but I am getting there.

I was pleasantly surprised at my results, and in winning the men's 40-49 age group. I had a goal of a few minutes faster, but in hindsight I am thinking 3:18:38 was about the best I could give today. Can't do anything about my injury this summer and how it affected my training, just had to give what I had. I did reach a goal of NOT doing any walk breaks during this race--for the last several marathons, I had given in to this habit in the final race miles. Sometimes I mentally went with a line from the great Jelena Prokopcuka--when she was overthinking in a race, she had told herself "just run"...that line helped get me though many tough workouts and today's race.

It was rainy Friday and Saturday here in the Mentor/Cleveland area, and there was a chance of rain this morning for the race. I got to the start/finish area (Headlands Beach State Park) about 90 minutes before the 7:30 am start time, and it rained pretty much up until about 7:10! Took refuge in my rental car during this. Lucky that we missed the rain for the race, and that we ran in cloudy conditions for about an hour. Even when the sun came out, it wasn't brutally hot and there was plenty of shade in tree lined neighborhoods and trails. Mostly the course was very flat, with a few minor undulations...similar to the Chicago Marathon in that regard. About half on asphalt, the rest concrete with the exception of about a mile trail of crushed rock. I was hoping for more views of Lake Erie, but what we had was incredibly lovely. Volunteers and police were at the intersections and turns and made for a smooth race...I tried to thank all of them, if not at least give a wave or thumbs up.

For whatever reason, I was not feeling terribly confident throughout the race. But I tried to push through physically; and mentally threw every positive thought I could to offset the negativity. Met a lot of wonderful runners before, during and after the race. One of the things I love about running races--first, last or in the middle, we are all going through the same thing.

In the post race photo is the very nice medal (with a blinking lighthouse on the lake) and a coffee mug which was my age group award for winning the men's 40-49 age group. Will take any hardware I can get! I wore my Los Angeles Marathon singlet because that was a great race for me; and a Boston Marathon cap, because that is the ultimate goal for me in my running. Thankfully I am already IN for Boston 2017; with this race, it will put me 11 minutes and change under the 3:30 qualifying time for Boston 2018 (I will be 50 then, hence the 3:30 QT for that race).

Song of the day: "Come a Day" by Nils Lofgren. I see this as kind of an update to Dylan's "When the Ship Comes In", with themes of warning, but ultimately hope and salvation. Nils blends in an uplifting gospel choir, his blistering Stratocaster lead lines and an inspired vocal. Thank you Nils!

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Walking - Aerobic around regency and the district 8:15am Weather: 57F	6.2 miles 00:00:00	Shoe: charcoal & pink Omnis 0 miles on shoe

10k Sunday walk. Beautiful

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Running - Aerobic 8:30am Weather: 65* sunny	4.7 miles 00:00:00	Shoe: Pure Connect 0 miles on shoe Height: 6-00

Ran BU race course before the race and about 1-1/2 cool down.

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Running - Race Bruin Pride Certified? 9:00am Weather: 65* sunny	3 miles 00:18:30 (6:10 min/mile)	Shoe: Pure Connect 0 miles on shoe Height: 6-00

Bellevue University athletics fundraiser. I had 3.02 on my watch and could cut big pieces of real estate by running tangents. Long 1/2 mile+ hill at 1 mile and then another significant hill at 2 but some nice downhills too. 6:05/6:08/6:12. Felt kind of beat up when I got up but much better when the racing started. Ran with a couple people to about 3/4 mile mark then solo the rest of the way. Surprisingly strong on the long uphill...14 weeks of consistent training may be the key. 50+ miles in 6 days this week. Won $25 HyVee gift card.

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Running - Aerobic Country Roads. 7:30am Weather: Nebraska Perfect. ;)	10.01 miles 01:26:28 (8:38 min/mile)	Shoe: BrooksLaunch3USAStars 0 miles on shoe Height: 5'3

Slept in a little bit and boy did I need it. This weekend is not for the weak of heart. Headed out by myself....country roads and the nicest sunrise and weather I could even imagine. Zen-like moments, people.

Gracie has a big gym meet this afternoon after a great swim meet yesterday. And Molly still has a smile from XC and post HoCo Glow. These girls make me tired. :)

Now to church. Happy Sunday.

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Running - Weather: In st paul 50, clear	3.5 miles 00:00:00	Height: 5'2"

Minnesota Morning Perfect

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Running - Tempo Country Rds by Avon SD 6:00am Weather: 50 degrees	4 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 178

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Running - Ashers Neighborhood 6:00am Weather: 60 degrees ene 1 clear damp	6.0 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

80% of the people I meet this morning said good morning back to me.