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Running - Aerobic 8:45am	4.01 miles 00:37:42 (9:24 min/mile)	Height: 5'7

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Running - Aerobic Big Papio	4.5 miles 00:00:00	Shoe: Saucony Zealot #3 0 miles on shoe Height: 6'5''

Felt look like I hadn't run in three weeks, which I haven't...

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Running - Long N. Platte 6:30am Weather: 28º	11 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird #2 0 miles on shoe

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Running - Long Zorinsky 6:00am	12.5 miles 00:00:00	Shoe: A2000 2016-10 White 0 miles on shoe

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Running - Long White Ranch	14 miles 00:00:00	Height: 5'07

Let John convince me to run trails with him and some friends. It was an awful idea. I was good on the uphills but downhills killed me.

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Running - Aerobic Papio & La Vista Elevation: Ascent+473 Descent-488 5:35am Weather: 30°, S, 93%, Fall!	11.22 miles 01:41:05 (9:00 min/mile)	Shoe: Saucony Guide 9 [20160717] 0 miles on shoe Weight: 191/163 Max HR: 161 Avg HR: 127

Papillion [20161112]: Papio & La Vista

Plan: Meet Linny & CoachP (and Ellie the Puggle) @ CVS @ 0600, run 5-6 miles @ Ellie's pace (would be arriving on foot, running to/from).

Execution went off flawlessly; running w/ Ellie was so much fun! Averaged around a 9:20 pace during those 6 miles, perfect!

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Running - Long LT Zorinsky East 5:00am Weather: Chilly but calm	13.10 miles 01:47:00 (8:10 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

Good run with some good folks. 2 laps around the big side.

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Swimming - Aerobic 6:00am	2.5 miles 00:00:00

4400 yards. LONG main set.

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Running - Aerobic	6.2 miles 00:57:24 (9:15 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

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Running -	2 miles 00:00:00	Height: 5'2"

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Running - Aerobic Zorinsky 5:00am	0 miles 00:00:00	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

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Running - Aerobic Zorinsky 5:00am	16 miles 02:04:00 (7:45 min/mile)	Shoe: Brooks Ravenna 7.1 0 miles on shoe Height: 5'8

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Running - Aerobic David City 3:00pm	11 miles 01:45:45 (9:36 min/mile)	Shoe: NB XC 700 0 miles on shoe Height: 5'10 Max HR: 159 Avg HR: 150

9 miles around soccer fields (50% sure I miscounted laps, oh well)

AM: Weights

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Running -	8 miles 00:00:00	Shoe: NB 890 Gray D 0 miles on shoe

Late afternoon - some easy miles.

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Running -	9.5 miles 00:00:00	Shoe: NB 1400 A 0 miles on shoe

Warm up 3.25 miles including 1 loop of pond. Cool down 6.25 miles in 55:55 including another 2 loops of pond.

Stopped at NB afterwards. Bought 6 pairs of lightweight trainers for 210 total. Hard to beat that deal!

Strength circuit at Y. Increased weight by 5 lb for 11 of 15 exercises.

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Running - Race Fresh Pond 2.5 Certified? 10:00am Weather: Chilly	2.5 miles 00:17:19 (6:55 min/mile)	Shoe: NB 1400 A 0 miles on shoe

I have a tendency to start this race too fast, so I backed off a bit at start. Hooked up with another old dude early and we pushed each other. Just before 2 miles he suddenly stopped and I pushed hard to the finish. Talked with him afterwards. He did it on purpose. He's 61 and a masters T&F competitor. He said he runs 800 in 2:20, so he stopped to give me a head start and then thought he could catch me. Not today! I beat him by 4 seconds.

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Running -	8 miles 00:00:00

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Running - Aerobic	8 miles 00:00:00

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Running - Aerobic Big Lake Trail 11:30am Weather: 47, sunny	4.2 miles 00:38:40 (9:12 min/mile)	Shoe: Merrell Trail Glove 0 miles on shoe Height: 5'9

Usual Suspects pissed. They thought I was done with running. Wasn't happy with my run at the Good Life Halfsy but you do hear things at the back of the pack that you'd never hear in the front half:

1) Has the race started yet?
2) OMG we so match!
3) I'm wearing trail shoes; I hope I don't get injured.
4) This pace is too slow but I can't leave my friend.
5) When I signed up for this thing 6 months ago it seemed like a good idea.
6) (Running a short incline): I thought this was a downhill course.
7) Unlike the front of the pack, you can have as many chocolate milks as you want.

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Running - Aerobic 6:30am Weather: 39* sunny lt. breeze	1.5 miles 00:00:00	Shoe: Hoka Tracer 0 miles on shoe Height: 6-00

Warm-up jog/walk from Independent Hotel to the start.

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Running - Race Rocky Run Certified? Weather: 40* sunny	10 miles 01:02:16 (6:13 min/mile)	Shoe: Hoka Tracer 0 miles on shoe Height: 6-00

First couple of miles felt very tough to be running 6:20's. Got it going in mile 3 and the next mile was almost completely uphill and it was a bitch. But rallied a bit on the downhill which launched me into a strong finish. In no man's land much of the race but caught a couple guys to focus on over the last 3 and slowly brought them back, passing the last guy in the last half mile.

6:28/6:24/6:10/6:39/5:52/6:08/6:12/6:03/5:57/6:04
Excited about effort. Had my doubts at 6 & 7 whether I could hold it to the finish but ended up running my fastest miles over the last 5K.
Nice run with great organization and the Rocky music along the way, even though schmarmy, did take my mind off the effort momentarily. Weird thing is no awards except top 3 overall (4th overall, first master today).

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Running - Long Johnson Lake 6:15am Weather: low 20's	20.03 miles 02:41:47 (8:04 min/mile)	Shoe: Hoka Clifton II Rd/Blue 0 miles on shoe Height: 5'10

Two out and backs since a bridge was out. Happy to stumble onto a port-o-potty at 4.5. It was cold out with a real feel of 20 when I started. Glad I grabbed a couple extra layers. I hope the game isn't too cold tonight. With the girls in tow we might not last too long.

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Running - Long Puggle Friends. 5:30am Weather: 30.	10.25 miles 01:32:39 (9:02 min/mile)	Shoe: BrooksLaunch3B&W&SEAFOAM 0 miles on shoe Height: 5'3

In Omaha for swim meet. Called in reinforcements. In the form of Ellie The Puggle. Ok so CJS and CoachP tagged along. :). Colleen told me Ellie could only run a ten min mile, but she was in the zone today. Proud of that pup! She cruised 6! I went a tad early and ran into Carl for some extra. This was a top ten morning. Not quite sure what I would do without my friends. I'd be no where near where I am now, that is pho sho. :)

Happy Saturday.

GBR.

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Running - Aerobic Rds my Avon, SD 7:15am Weather: 34 degrees	4.25 miles 00:00:00	Shoe: Nike Air retaliate 0 miles on shoe Height: 6' 3 Weight: 178

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Running - Aerobic LT-Lake Z-LT 6:00am Weather: Cold, 30	9.01 miles 01:12:52 (8:05 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Rd/Slv 0 miles on shoe Height: 5 10

Cold. Good group. Not feeling it today. I am 40 now you know.

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Running - Long School Loop 5:00am Weather: 24 degrees nw 6 clear	11.1 miles 00:00:00	Shoe: Ascis GT2000-3 White-2 0 miles on shoe Height: 6.0

Lil' frost on the pumpkin this morning. One owl. No deer. Lots of pickups heading out before sunrise. Heading east shortly. Enjoy the day.

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Running - Aerobic Ralston/LaVista Weather: 30	7 miles 00:59:15 (8:27 min/mile)

Song of the day: "Dedicated to the One I Love" by the Mamas and the Papas.