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Running - Long 7:45am	11 miles 00:00:00	Shoe: Adrenaline GTS 17 Silver/Purpl 0 miles on shoe

Icy!!! Should have done my long run yesterday. I about fell at least 3 times, and the run was super slow.

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Running - Aerobic	5 miles 00:42:45 (8:33 min/mile)	Height: 5'10

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Running - Race Gasparilla 15 K Certified? Yes 6:45am	9.3 miles 01:07:17 (7:14 min/mile)	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 173

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Running - Workout Weather: Rather warm	18 miles 00:00:00	Shoe: NB 630 Gray Silver A 0 miles on shoe

Warm up 4 miles at home, 2 miles at Mercer. 4.5 x down/up 1/2 miles (90 second jog rest). Cool down 6+ miles real slooooow.

3:23, 3:34, 3:13, 3:57
3:24, 3:40, 3:17, 4:09
3:33, melt down

Very interesting down/up course. I hope to do better next time.

Really sore strength circuit at Y. Both hamstrings seized partway through. After some stretching and water I was able to finish.

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Running - Long All over 5:00am Weather: Icy	11.14 miles 01:37:00 (8:42 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

Really icy on the trail and everywhere else. Made for some treacherous running.

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Running - Aerobic 3:00pm Weather: 28* sunny breezy	5.2 miles 00:42:12 (8:06 min/mile)	Shoe: Stinson Lite No. 2 0 miles on shoe Height: 6-00

Had 38 at No Frills. Did results and then ran. Knee much better than yesterday so there might be something to this "day off" thing.

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Running - Just Running Harrison-Q Loop 9:45am	5.1 miles 00:44:51 (8:47 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 174 Avg HR: 152

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Swimming - Aerobic 6:00am	2.6 miles 00:00:00

4550 yards. Still can't wear fins. I will definitely be happier when I can wear them again!

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Swimming - Aerobic	1.25 miles 00:42:00 (33:36 min/mile)	Height: 6'5''

Since I started swimming again last month, I dropped my time three minutes swimming 2200 yards. Signed up for a tri last night in Minneapolis. Have to find a bike

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Running - Aerobic Field Club Trail 3:00pm	10 miles 00:00:00	Height: 5'10

Slick when I went for a walk this morning so decided to wait a bit to run. Most of this stuff is melting with the streak of sunshine we're having. Happy Saturday!

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Running - Aerobic Base Work West Papio 2:15pm	7.0 miles 01:01:47 (8:49 min/mile)	Height: 6'4 Weight: 188.5 Avg HR: 133

Easy hour listening to leadership podcasts.

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Running - Long Poudre Trail out & back 11:30am Weather: 20's	15.01 miles 02:00:25 (8:01 min/mile)	Shoe: Saucony Triumph ISO3 grey 0 miles on shoe Height: 5'10

Last long run. Kept putting it off so it would be a little warmer. Now if I can just get through this week without doing anything stupid.

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Running - Aerobic 9:30am	10.2 miles 01:32:00 (9:01 min/mile)	Shoe: Guide 9 B 0 miles on shoe Height: 5' 9'

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Running - Aerobic treadmill 9:00am	3.50 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

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Running - Long Do Over. 5:45am Weather: Cold. Snow. :((	16.04 miles 02:25:02 (9:02 min/mile)	Shoe: Saucony Peregrine Trails 0 miles on shoe Height: 5'3

I knew I should have gone solo. Did not have my head in the game. Geez what a difference a week makes. Met Adam, Bryan, Greg, and Matt and headed into the snow packed MoPac. All well and good until my foot started up. It's posterior tibialis tendonitis. I'm fine. It's manageable. After 8 miles of this beep, I went off on my own. Proceeded to walk almost equal to running. Fell on 84th Street. Two cars even stopped. Just such a sucky run. Sucky attitude that I need to just stop right now.

Molly's relay team made the Championship Finals. Her individual events were not up to her liking yesterday. I think she was so up for conferences, that she couldn't sustain it for state. Anyway, she rallied for the relay. It was so exciting. So proud of these girls. She will race today. Last race of the day. Around 3:30. I work at noon. Another reason I'm such a sad downer today. Matt will cheer loud for me.

Have a great Saturday, folks.

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Running - Aerobic 9:15am	3 miles 00:25:40 (8:33 min/mile)	Shoe: Brooks Ghost 0 miles on shoe Height: 5'7

All smiles now after this :)

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Running - Long	16 miles 00:00:00

A little gravel travel and hills. Tired from baby time, but all good.

Relax the uphills, push the downhills.

PT and core work

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Running - Long 5:45am Weather: Cold, 20	18.02 miles 02:31:08 (8:23 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 185 Avg HR: 147 Rest HR: 41

Basically called an "ice audible" and made this 18 mile run up as I went. There isn't a clear stretch of ground anywhere.

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Running - Aerobic Devils Gap 7:30am Weather: 4 degrees wc 3 wnw 5 clear	3.7 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

Better than expected weather wise. Good to see the sun. Game time is 3:00, should be fun. Enjoy your Saturday.

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Running - Aerobic Zorinsky 5:00am	11 miles 01:37:00 (8:49 min/mile)	Shoe: Brooks Launch 4.1 0 miles on shoe Height: 5'8

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Running - Aerobic treadmill	7 miles 00:58:35 (8:22 min/mile)

Have a great weekend!

Song of the day: "Africa" by Toto. It has made my SOTD on at least one other occasion, but I'm dying to get it on the Spotify playlist, courtesy of Carl (THANKS!). One of my very favorite songs of the 80's. Wish I could hit the high notes that singer Bobby Kimball nails on that extraordinary chorus!

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cross training: weights -	00:00:00

Before running.