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Running - Race Running out of town today Boca Raton 5k Certified? Yes	3.1 miles 00:22:02 (7:06 min/mile)	Shoe: SauconyOrange 0 miles on shoe Height: 5' 9

Very stiff and a little sore at first but loosened up by the second mile and then caught a bunch of people. For the little training I had done in two months, I did pretty well.

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Running - Aerobic 7:00am	9 miles 00:00:00	Shoe: Adrenaline GTS 16 Bluebird #2 0 miles on shoe

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Running - Long Zorinsky 6:00am	14 miles 00:00:00	Shoe: Adrnln 2016-11 0 miles on shoe

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Running - Aerobic :00am	00:00:00	Height: 5'7

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Running - Race Quarry Oaks 5k Elevation: Ascent+228 Descent-211 2016 Show Us Your Cans Run Certified? No 11:00am Weather: FL 20°, 30°, 14 NW, 64% Kept It Real™	3.15 miles 00:24:10 (7:40 min/mile)	Shoe: Saucony Guide 9 [20161024] 0 miles on shoe Weight: 198/159

2016 Show Us Your Cans Run

A race that benefits a local Food Bank? Cool!

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The course is like the Ralston Fun Run, two loops, but, instead of rolling hills, it's a fairly big downhill followed by a long climb. My arms even got tired on the first lap's ascent! I knew the second lap was going to be interesting...

...didn't expect to feel so drained that I'd succumb to The Blergh and walk. Ugh. Ass handed to me.

Watch tracked 3.15 @ 24:10; since it's not certified, that's the distance I'll put in.
Hope everyone had a safe NYE!

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Running - Trail Run PRSP Elevation: Ascent+403 Descent-397 9:49am Weather: FL 20°, 30°, 13 NW, 64% Kept It Real™	3.5 miles 00:41:41 (11:54 min/mile)	Weight: 200/155

Louisville [20161231]: Trail Therapy @ PRSP

Prior to the race, I, b/c it's on the way, stopped @ PRSP for a little "trail therapy". Good for the soul, bad for the race legs. ;)

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Running - Aerobic	8.2 miles 01:15:22 (9:11 min/mile)	Shoe: NB 1260 A 0 miles on shoe Height: 5' 9'

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Biking - XC Weather: 36 Sunny breezy	12.4 miles 01:11:12 10.45 mph	Shoe: Bridgestone MB - 4 0 miles on shoe Height: 5'9

Breeze was chilly, but the sun felt good. Gravel roads were tacky. The mile of Monitor Rd north of White Cloud was the worst washboard I have seen!

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Running -	21 miles 00:00:00

Slow and easy. Strength circuit at Y.

2016 first half not so good, second half got back on track and ended with some strong races. Age graded just under 72% at Medway Turkey Trot. Best age grading since just under 74% on July 4, 2015.

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Running - Aerobic 3:00pm Weather: 32* breezy	4 miles 00:30:30 (7:37 min/mile)	Shoe: Launch III 0 miles on shoe Height: 6-00

Up Dyson Hollow Rd. to 15005. Limped to 2200.

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Running - Tempo 3:00pm	12 miles 01:38:38 (8:13 min/mile)	Shoe: Brooks Pure Cadence 0 miles on shoe Height: 5'7

On the struggle bus today. Could've been the GI distress, could've been moving my sister this morning, I don't know, but leaving this one in 2016. Miles 5 through 10 at GMP: 7:32, 7:47, 7:39, 7:46, 7:47, 7:45.

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Running - Aerobic Home 7:30am Weather: 25 degrees	5.1 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	12 miles 01:50:45 (9:13 min/mile)	Shoe: Nike LunarTempo-2 0 miles on shoe Height: 5'10

Had to go 12 to get my daily average to 7.

366/366 days.

Happy New Year.

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Running - Aerobic Wandering the neighborhood 2:00pm Weather: 32, sunny	8.51 miles 01:07:16 (7:54 min/mile)	Shoe: Saucony Triumph ISO3 grey 0 miles on shoe Height: 5'10

No pain while running so I went a bit longer. Still have knots but backing off the last couple days seems to have helped ease things a bit.

My wife put a prime rib in the oven so the house is going to smell good soon.

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Running - Aerobic Dreadmill 5:00am	12 miles 01:36:00 (8:00 min/mile)	Height: 5'10

While watching UFC 207. The co-main was pretty good. The main was somewhat shocking. I didn't see it getting out of the first round, but I didn't think Ronda would be defenseless for 48 seconds. Hard to watch. Weights + stretching post. Going to do a mary tomorrow. Let me know if you're interested :)

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Running - 8:00am	18 miles 02:27:00 (8:10 min/mile)	Height: 5'10

100 (100.1) mile week and 400 (402.6) mile month and 3600 (3612.4) mile year all in one run.

Happy New Years.

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Running - Aerobic Long way to the office 10:00am Weather: 35 degrees nw 12 clear	2.3 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

Test run to see how the foot would feel coming off a bout with some infection. Started with a half dollar sized blister. Felt better than I thought it might. Fell short of my mileage goals because of it but will give it another shot next year. Have a safe and fun New Years Eve.

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Running - Just Running Neighborhood 11:15am Weather: 29°	2.3 miles 00:18:20 (7:58 min/mile)	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4 Max HR: 167 Avg HR: 153

Just needed a couple more miles to hit a new annual mileage high. Going for 1200 miles next year though. Gotta start out strong with a good run tomorrow! Everyone be safe tonight and have a happy start to 2017!

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Running - Maff West Papio 9:45am	5.0 miles 00:46:00 (9:12 min/mile)	Height: 6'4 Weight: 190 Avg HR: 132

Out for a an easy recovery run.

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Running - 5:45am Weather: In st paul, 25, windy	3 miles 00:00:00	Height: 5'2"

last run of 2016 wasn't really that good but tomorrow is a new day AND a new year!

Hoping for a few more miles next year. The last couple years have been ...... physically challenging at times.

Next year I turn 50 like Dan. We get one chance at this life, and now that I'm on the downside, I better start getting it right! ;)))


happy new year's eve to you all. :)

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Running - Aerobic So Long, 2016!! 6:45am Weather: 28. Chilly.	10.02 miles 01:25:03 (8:29 min/mile)	Shoe: BrooksLaunch3B&W&SEAFOAM 0 miles on shoe Height: 5'3

Me, Tom, Greg & Matt met the Patton Group for some miles to close the books on 2016. Started all peppy and out in front, faded when my legs remembered the suck at PRSP yesterday. I guess I have to remember, Kyle runs those trails at Platte River freaking fast.

Ringing in the New Year with friends tonight. I'm pumped for 2017. I have lots of hopes and dreams. Aspirations. A little scared and nervous that things won't go how I want them. That I'm going to let myself down and disappoint myself, but that's half the challenge. That's the goal. Hope for the best and work hard. Work my ass off. Surprise the shit out of myself. That's the plan.

Congrats to Sir Carl on a Hunch Victory. Well played. I had to stay true to my school, and it gave me the L. Bummer.

Peace out, 2016. Wishing you all a kickass 2017. :)

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Running - Aerobic Zorinsky & More 8:00am Weather: 23 strong NW wind	7.5 miles 01:05:12 (8:41 min/mile)	Shoe: Vizaglo Ride 6 0 miles on shoe Height: 6ft

Not a fan of the wind but had a nice end of the year run with Booty. Hope everyone has a Happy New Year!

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Running - Aerobic Zorinsky and More 8:00am	7.50 miles 00:00:00	Shoe: Red Saucony 0 miles on shoe

Very windy but I survived! Hope everyone has a great and safe New Years Eve!!

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Swimming - Aerobic 5:45am	3 miles 00:00:00

I did it! 5000 yards!

Happy New Year everyone!! Cheers to a wonderful 2017 :)

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Running - Aerobic treadmill	6 miles 00:50:46 (8:27 min/mile)

HAPPY NEW YEAR'S EVE!!

My focus remains to make the most of the gifts God has given us. Specifically for 2017 this will include using the gifts for "50-50" and "BBB". For those who don't know this, the 50-50 is the close convergence of my 50th marathon (Boston on 4/17/2017) and my 50th birthday (4/19/2017). There will be a "50-50" party, you are invited, details to be finalized. The BBB refers to the 3 marathons I am running in 2017: Baton Rouge (officially known as "the Louisiana marathon"), Boston and Berlin.

Of all the people we sadly lost in 2016, none will affect me more than my Uncle John, cousin Lillian, and Guy Clark. Uncle John and cousin Lillian were pillars of my childhood and adult life. With Guy gone, I have lost one of my "Mount Rushmore" of music artists--Nils Lofgren, Bruce Springsteen, Bob Dylan and Guy.

Song of the day: "Dublin Blues" by Guy Clark. A stoic, solemn and witty declaration of love to his wife Susanna. My favorite lines: "I have been to Fort Worth, and I have been to Spain/And I have been to proud to come in out of the rain".

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cross training: weights -	00:00:00

Before running.

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Running - Aerobic Zorinsky 5:00am	12 miles 01:36:00 (8:00 min/mile)	Shoe: Brooks Ghost 9.1 0 miles on shoe Height: 5'8

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Goose - Aerobic	00:00:00	Height: 6'

Ending the year with a GoosE...wait I coulda said that a few months ago! ;)

MTB'ing - 607
Walking - 422, I don't like how Strava disrespects aggregating walk miles. ;) NDORFNZ keepin' it real.

Enjoyed games yesterday, Michigan v Florida St was pretty damn good! Huskers are about what they were...what back in 2001? Another 9 win season, couple blow out losses.

Watched Rousey get knocked out in 48 secs, felt bad for her but literally had zero defense against Runes boxing skills oddly enough. While media hypes her, think it's been detrimental as well.

Today, I'm going with:
Manchester City v Liverpool
Creighton v Villanova
Alabama v Washington
Clemson v OSU

Be Safe Tonight! :)

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Running - Long LT Zorinsky 5:00am Weather: Chilly then cold	12.08 miles 01:37:00 (8:01 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

Good Saturday run with Ashley, Kathy, Paul, and Scott. Finished the year with 2030 miles. More importantly, this is the first year I've really been part of a running community. That's all thanks to you all. Thank you!!