Activity	Stats
Running - Aerobic 7:00pm	4.01 miles 00:39:26 (9:50 min/mile)	Height: 5'7

Activity	Stats
Running - Aerobic 105th 11:00am	6 miles 00:00:00	Shoe: Ravenna7 Pink 0 miles on shoe

Activity	Stats
Running - Aerobic Highline Canal Trail	10 miles 00:00:00	Height: 5'07

Activity	Stats
Running - Aerobic	11 miles 00:00:00	Shoe: Brooks Ghost 9- Grey 0 miles on shoe

Activity	Stats
Running - Race Capital City Classic Certified? Yes 3:00pm Weather: 70* sunny breezy	9.3 miles 01:03:12 (6:47 min/mile)	Shoe: Hoka Tracer 0 miles on shoe Height: 6-00

Plan was to go easy 3 then 6 miles of tempo at 6:45. The 3 miles easy went ok with Nel and Ron in 7:48/7:36/7:36. Then got a little too excited about catching people 6:23/6:37/6:17/6:15/6:12/6:20 (avg. = 6:20) but still felt pretty easy except for the last couple and still moving well. Saw Garcia just past the 9 mile mark and got even more excited and caught him before the finish (5:36 pace from 9 to the finish). Probably didn't need to do that. Ran into old buddy Kent Lang from my Missouri days of the late-80's. Still running strong. He ran 6:20 pace...don't think I could have run with him. Said he had 113,000 career miles...wow. Bought a pair of Hoka Tracers right before the race. Took them out of the box and raced in them. Not bad but bottoms of feet did get a little hot (not an issue shortly after the race so no permanent issue as I have experienced before) and got a small blister on the top of my right big toe. Might need a thinner sock as my feet were pretty snug in them.

Activity	Stats
Running -	4.9 miles 00:00:00	Shoe: NB 101 A 0 miles on shoe

Warm up 2.5. Cool down 2.4.

Activity	Stats
Running - Race Mayor's Cup Certified? 12:00pm Weather: Windy	3.11 miles 00:23:30 (7:33 min/mile)	Shoe: NB 101 A 0 miles on shoe

Goal was to hang close to Stephen P as long as I could. Probably went out a bit too hard trying to do so. Felt ok first lap and then up Bear Cage. Started to fade a little heading into Wilderness lap. Net positive on passing runners each lap.

Activity	Stats
Running - Aerobic	4.1 miles 00:31:53 (7:46 min/mile)

Easy run before volunteering at the GOATz Fitty K

Activity	Stats
Strength Training - Aerobic 24 hr Fitness 4:45pm	00:30:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Max HR: 125 Avg HR: 98

Activity	Stats
Running - Race Lake Cunningham Goatz Trail Run 21 Mile Certified? 8:15am Weather: Nice.	21.1 miles 03:26:05 (9:46 min/mile)	Shoe: Saucony Peregrine Trails 0 miles on shoe Height: 5'3

Well...this was hard. I did this on a whim and was drastically unprepared. I love the trails though. Heading out on the second loop took a little will power. Once I got going then, I was ok. The last five miles hurt. Next year, I think I'll train a bit. I actually did better than I thought I would. I can barely walk now. Looking forward to a few months, or more, of not racing. :)

Lots of very inspirational performances out there today.

HAPPY BIRTHDAY TO MISS BETSY!!! They don't make em any better. :)

Activity	Stats
Running - Aerobic Treadmill 5:00am	10 miles 00:00:00	Shoe: A2000 2016-10 White 0 miles on shoe

Activity	Stats
Running - Aerobic Mean Streets of West O Elevation: Ascent+527 Descent-553 6:37am Weather: 46°, Calm, 93%	9.45 miles 01:27:34 (9:15 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Max HR: 153 Avg HR: 127

Omaha [20161023]: Birthday Witnesses

Ran "Heavy Chevy" w/ Macy & (birthday boy) Kilzer; couple miles w/ a gentlemen what goes by the name Scott and his two friends Amber and Peter Nelson (not to be confused w/ Pete "Treehouse Masters" Nelson).

Bore witness to an accident @ 156/Q; red lights mean STOP people.

happy birthday BetzE!!!!!!!

Activity	Stats
Running - Aerobic 2:30pm Weather: 70* sunny breezy	2.8 miles 00:00:00	Height: 6-00

Warmup and cooldown at Capital City Classic.

Activity	Stats
Running - Long David City 5:30pm	14 miles 02:00:45 (8:37 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10

"Long runs put the tiger in the cat." -Bill Squires

AM-weights

Activity	Stats
Running - Race Trails around Lake Cunningham Goatz 50k Certified? 8:00am	32 miles 04:01:25 (7:32 min/mile)	Shoe: Pearl Izumi Trail N2 V2 0 miles on shoe Height: 6 ft

Stomach issues for last 13 miles, not fun.

Activity	Stats
Biking -	8.8 miles 00:00:00 0 mph

Activity	Stats
Biking - Aerobic	8.9 miles 00:00:00 0 mph

Activity	Stats
Running - Aerobic Zorinsky 5:30am	18 miles 02:30:00 (8:20 min/mile)	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

Activity	Stats
Biking - Tempo Weather: 52 sunny windy	14.49 miles 00:53:03 16.39 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Other stuff going on today so just squeezed in a quick ride. Hamstrings were a little tight at first and I didn't wear leggings so rode moderate effort, high cadence until they warmed up. Nice tailwind push home!

Activity	Stats
Running - Aerobic Council Bluffs bike path Southeast 7:15am Weather: 50	7.51 miles 01:00:53 (8:06 min/mile)	Shoe: PI N3 Blue 2 0 miles on shoe Height: 5'10

Easy run from the hotel to an 8:30 futbol game. Girls have won 3 straight and will face a team they beat yesterday for the championship. It'll likely be a tough game. The other team were not the best of sports after the first game.

Activity	Stats
Running - Long Big Papio/Westside neighborhoods Weather: 46	19 miles 02:40:30 (8:26 min/mile)

Happy Birthday Betsy!

Good luck to the Goatz and other racers!

Beautiful day for a run, probably not too many more like this for this year.

Song of the day: "Working Man" by Rush.

Activity	Stats
Running - Aerobic Running on Sunshine Weather: Irresistable	1 miles 00:00:00	Height: 67.5

Mustered .012987013 of what Pete will run today, a top 10 morning to be sure. Every run now a gift

Activity	Stats
Running - 7:00am Weather: lovely	2.5 miles 00:00:00	Height: 5'2"

Heard a loon today. Pretty late in the season... must be a straggler migrating through! Get a move on!

Activity	Stats
Running - Aerobic around regency 6:15am Weather: 48F	6.2 miles 00:00:00	Shoe: charcoal & pink Omnis 0 miles on shoe

Beautiful morning. Didn't have time to walk my Sunday 10k, so I had to run it :). Good luck to the Goatz runners!

Activity	Stats
Running - Aerobic Ashers Neighborhood 5:30am Weather: 52 degrees sse 2 clear	4.1 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Nice morning. Tired. Two Trail races, one with Preston, Emma's volleyball game, Aimee's belly dancing show, four grandkids. No reason to be tired there. Good luck to all those running the Goats Trail races this morning. Enjoy your Sunday.