Activity	Stats
Running - Aerobic	6.2 miles 00:55:29 (8:56 min/mile)	Shoe: Hurricane D 0 miles on shoe Height: 5' 9'

Activity	Stats
Running - Aerobic Hoods Elevation: Ascent+362.9 Descent-312.8 3:35am Weather: 49, feels like: 48 DP: 34 Humidity: 56% Wind: 3.8mph	6.01 miles 00:52:06 (8:40 min/mile)	Shoe: Brooks Ghost 10: Blue 0 miles on shoe Height: 5'8 Max HR: 208 Avg HR: 190

Just Some Afternoon Hills
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Activity	Stats
Running - Hills District666 Elevation: Ascent+363 Descent-312.8 3:35pm Weather: 49, feels like: 48 DP: 34 Humidity: 56% Wind: 3.8mph	6.01 miles 00:52:29 (8:43 min/mile)	Shoe: Saucony Guide 10 [20180112] 0 miles on shoe Max HR: 167 Avg HR: 148.7

Omaha [20180321]: D666; now #hOgCertified & #CNCertified
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I did it.

I got Scott Randolph Haug to come run with me, east of Zorinsky.

He and CN came to certify "my" District666 route; and, awesomer than gossamer, Mollak, pushing Elle, joined us.

Most of the time I struggle on the hills of this route; I simply can't fathom how Mollak was able to make it look goshdarned easy going up those same hills, pushing Elle. Dude is a constant source of inspiration AND intimidation. All the kudos to him.

Was awesome to run w/ hOg again (been too long (almost a year??)) and running w/ CN was a hoot too, she's always so fit.

Activity	Stats
Running - Aerobic CSU, Spring Creek 5:29pm Weather: Nice	7.52 miles 01:00:20 (8:01 min/mile)	Height: 5'10

Runners Roost, Equinox half shakeout run, and Saucony demo. Ran a couple miles before the start, then switched into a pair of the new kinvaras, did some dynamic warmup, and ran the rest with another guy. Pizza after. Adding the dynamic work this week has definitely shown me how weak my glutes are, so even though I’m sore, I will keep it up.

Activity	Stats
Running - Hills David City	10 miles 01:23:00 (8:18 min/mile)	Shoe: Altra King MT 0 miles on shoe Height: 5'10

w/u
3 hill intervals (5:06, 5:05, 4:45) H15/R38
c/d

Activity	Stats
Running - Aerobic Kearney Hike and Bike Trail 5:30pm Weather: 60°	12 miles 01:28:00 (7:20 min/mile)	Shoe: Hoka Clifton 3 0 miles on shoe Height: 6 ft

Activity	Stats
Running -	4 miles 00:00:00

Activity	Stats
Running - Aerobic The Z gate 4:30pm Weather: 54 Sunny	6 miles 00:00:00	Shoe: Saucony Ride 10 Grey Black Blu 0 miles on shoe Height: 6ft

Nice day for a run with Booty. Tired from work and feet were sore. But got it done.

Activity	Stats
Running - Tempo 4:20pm	8 miles 01:00:00 (7:30 min/mile)	Height: 6' 3 Weight: 179

Activity	Stats
Running - Aerobic Z Gate	6 miles 00:00:00	Shoe: Purple Guide 10 0 miles on shoe

With Rudy. It was a nice day.

Activity	Stats
Running - Elevation: Ascent+313 Descent-296.4 10:08 AM Weather: 34, feels like: 34 DP: 31 Humidity: 90% Wind: 1.8mph	7.12 miles 00:53:53 (7:34 min/mile)	Height: 5 10 Max HR: 194 Avg HR: 159.4

7.12/mi - 7:34/min (6x800 w/ 1:30/min AR)
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Activity	Stats
Running - Elevation: Ascent+393.1 Descent-362.9 12:05 PM Weather: 39, feels like: 36 DP: 30 Humidity: 71% Wind: 4.5mph	9.17 miles 01:00:32 (6:36 min/mile)	Height: 189

Lunch Run
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Activity	Stats
Running - 12:49 PM	0.10 miles 00:01:00 (10:00 min/mile)

Ortho results pending MRI confirmation is laberal tear with hip socket bone protrusion. Likely surgery, 1-2 months on crutches, another 2-3 months before returning to running. But 90% probability I will run again.
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Activity	Stats
Running - Aerobic 1.5 mile loops 6:46am Weather: 32F	7.44 miles 00:00:00	Shoe: New blue grey omni 0 miles on shoe

Late night getting Danny home - thank goodness he made it back before the nor'easter! Some of his friends are stuck in NYC until Thursday or Friday.
So, slept a little later and ran a few loops. Saw some daylight and 6 turkeys. Listened to "How I Built This" podcasts :)

Activity	Stats
Running - sucker 10:30am Weather: in st paul 30, cloudy	3 miles 00:00:00	Height: 5'2"

tempo run

Activity	Stats
Running - Warm Up Treadmill 6:15am Weather: Subterranean	2 miles 00:15:20 (7:40 min/mile)	Shoe: Mizzuno Wave Inspire 12 0 miles on shoe Height: 6'-2

2 mile gradual acceleration thing. 7.5 mph start, 9 mph finish. Better than nothing!

Activity	Stats
Running - Ralston/Omaha/LaVista Weather: 30	8 miles 01:01:20 (7:40 min/mile)

1.5 WU//6 @ slightly faster than GMP//.5 CD

If I had a dog, he might describe my workout as "ruff".

Song of the day: "You Never Can Tell" by new Canadian artist Elise LeGrow, off her "Playing Chess" album of covers of classic Chess Records songs.

Activity	Stats
Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-331.1 5:05am Weather: 30, feels like: 27 DP: 29 Humidity: 95% Wind: 3.3mph	7.01 miles 01:03:19 (9:01 min/mile)	Shoe: Brooks Ghost 10: Red 0 miles on shoe Height: 5'8 Max HR: 160 Avg HR: 143.4

Posting Up Gals
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Activity	Stats
Running - Hills Mean Streets of Omaha Elevation: Ascent+362.7 Descent-307.1 5:02am Weather: 31, feels like: 28 DP: 29 Humidity: 95% Wind: 3.1mph Kept It Real™	8.05 miles 01:10:38 (8:46 min/mile)	Shoe: Saucony Guide 10 [20170930] 0 miles on shoe Max HR: 167 Avg HR: 140.3

Omaha [20180321]: Don't Call Me Shirley
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smilEy intro'd me to Shirley this morning; uff da!!

...AND THEN she tells me the rest of the route, back to Peak on Cass. As if Shirley wasn't enough!! Dirty dog tricksy!

Wind wasn't as advertised; felt way overdressed.

Activity	Stats
Running - Aerobic Rage Against The Cold. 4:20am Weather: 31, feels like: 28 DP: 29 Humidity: 95% Wind: 3.1mph	7.00 miles 00:56:49 (8:07 min/mile)	Shoe: BrooksPureFlow6Grey/Purples 0 miles on shoe Height: 5'3

Delicate Flower. 🌷
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Yep, I’m a wuss. :). Really couldn’t care less though. Got my miles in...got my life in order....got my day started with a nice ol sweat. Trifecta!!

Happy HumpDay.

Activity	Stats
Running - Elevation: Ascent+373.2 Descent-331.1 05:05 AM Weather: 30, feels like: 27 DP: 29 Humidity: 95% Wind: 3.3mph	7.01 miles 01:03:03 (8:59 min/mile)

Morning Run
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