Activity	Stats
Running - My hood in LaVista	6 miles 00:00:00	Shoe: SauconyGreyKinv. racer 0 miles on shoe Height: 5' 9

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Running - Aerobic Elevation: Ascent+144 Descent-167 7:10am	3.06 miles 00:30:19 (9:54 min/mile)	Shoe: Brooks Revel 3-18 0 miles on shoe Height: 5'7

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Biking - Race BRAN Certified? 7:45am Weather: Mostly Hot to Very Hot	45 miles 00:00:00 0 mph	Height: 5'9

Day 4 of BRAN, the shortest day. I'm calling this Epiphany Day because I started out regretting that I ever agreed to do this and by the end of the day was ready to sign up for another one. Had a mental letdown because I had acheived my goal of riding all the miles for the first three days only to realize I still had four days to go. But its no different than a marathon, you compartmentalize the ride into just getting through the next ten to fifteen miles to the next stop. By lunchtime at the volunteer fire department in Franklin I began to feel like a rider. In Riverton, of all places, I realized I was having fun. In Inavale, which is less a town and more an archaeology site, I learned the joy of eating dill pickles on a hot day.

How fitting that we were riding to Red Cloud, birthplace of Willa Cather. who wrote that "the end is nothing, the journey is everything."

Red Cloud is a mix of contrasts between beautiful old buildings and rural decay. Had a great lasagna dinner at a local church. The dinners at the local churches are very popular and the trick is to either get there 15 minutes before or 30 minutes after they start so you can get fed and find a place to sit. Any later and they might be out of food.

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Running - Elevation: Ascent+372.8 Descent-319.8 12:04am Weather: 87, feels like: 95 DP: 73 Humidity: 62% Wind: 5.8mph	6.30 miles 00:55:04 (8:44 min/mile)	Shoe: Hurricane E 0 miles on shoe Height: 5' 9'

Lunch Run
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Activity	Stats
Running - Treadmill	4.5 miles 00:00:00	Shoe: Gel- Venture 6 gray 0 miles on shoe

Activity	Stats
Running -	10 miles 00:00:00

Track workout at X. Warm up 3.5. 6 x 800 (400 jog rest). Cool down 2. Some stretching on football field until it got cold.

First 3 with Harvey. Results look very consistent, but after 1st 800 I mostly ran first half of each 800 too slow and then had to work hard to catch up on second half. Negative split 13 sec on #3. Gotta even that out. Overall good workout.

3:43, 3:44, 3:43, 3:44, 3:42, 3:43

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Running - Aerobic Runners Roost 6:05pm	5.03 miles 00:40:25 (8:02 min/mile)	Height: 5'10

Large group. Altra was there with test shoes so I tried a pair. They were pretty comfortable.

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Running -	3:4 miles 00:00:00	Shoe: Gel-Venture 6 gray 0 miles on shoe

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Running - Elevation: Ascent+346 Descent-309.5 05:58 PM Weather: 93, feels like: 96 DP: 66 Humidity: 42% Wind: 6.8mph	3.53 miles 00:26:33 (7:31 min/mile)	Height: 6'5''

Afternoon Run
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Running - Aerobic The Z gate 5:00pm Weather: 97 index 102	5.75 miles 00:53:49 (9:21 min/mile)	Shoe: Saucony Guide 9 Run pops Lime 0 miles on shoe Height: 6ft

Solo heat run. Legs still recovering from race. Had a good run.

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Running - Aerobic Zorinsky Elevation: Ascent+357.5 Descent-344.5 7:07am Weather: 72, feels like: 73 DP: 68 Humidity: 87% Wind: 3.0mph	0.25 miles 00:02:36 (10:24 min/mile)	Shoe: Brooks Ghost 10: Black 0 miles on shoe Height: 5'8 Max HR: 164 Avg HR: 151.7

Finishing it out
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Running - Aerobic Zorinsky Elevation: Ascent+366.6 Descent-331.1 6:26am Weather: 72, feels like: 73 DP: 68 Humidity: 87% Wind: 3.2mph	3.39 miles 00:33:12 (9:47 min/mile)	Shoe: Brooks Ghost 10: Black 0 miles on shoe Height: 5'8 Max HR: 170 Avg HR: 148.4

Making Progress
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Activity	Stats
Running - Aerobic Zorinsky Elevation: Ascent+366.6 Descent-331 5:03am Weather: 73, feels like: 74 DP: 67 Humidity: 82% Wind: 5.0mph	6.17 miles 00:56:18 (9:07 min/mile)	Shoe: Brooks Ghost 10: Black 0 miles on shoe Height: 5'8 Max HR: 169 Avg HR: 150.9

#Zcrew Welcomes Gabby
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Running - Aerobic Kearney Hike and Bike Trail 4:00pm Weather: 90s	6 miles 00:43:10 (7:11 min/mile)	Shoe: Hoka Clifton 3 0 miles on shoe Height: 6 ft

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- Weather: storms	00:00:00	Height: 5'2"

storms rolled through this morning. I thought I'd run later but work has made it impossible so far. That is why I have to get it done right away. The rain was much needed though.

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Running - Aerobic Elevation: Ascent+397 Descent-366.4 5:28am Weather: 73, feels like: 73 DP: 67 Humidity: 84% Wind: 4.5mph	4.14 miles 00:36:12 (8:44 min/mile)

Test
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Been dealing with sciatica for the last 6 weeks. It was the worst pain I’ve ever dealt with. Thankful to be pain free (just some lingering tightness)

Betsy, Theresa, and Carl picked me up at my house and on we went. It was great seeing them. Didn’t have much time to catch up but it was great while it lasted. I’ve missed running but I was enjoying the down time as well.

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

Goose! ;)

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Elliptical - 09:53 AM Weather: 79, feels like: 82 DP: 70 Humidity: 73% Wind: 11.1mph	0.00 miles 00:32:19 (8:16 min/mile)	Height: 5 10 Max HR: 126 Avg HR: 88.7

Elliptical: 3x10/min @ Level 21, 22, 23 - 10 pull-ups/set
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Running - Elevation: Ascent+378.5 Descent-349.3 09:32 AM Weather: 79, feels like: 82 DP: 70 Humidity: 73% Wind: 11.1mph	6.31 miles 00:46:15 (7:19 min/mile)

Feeling a bit more beat than I would like.
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Running - Aerobic Omaha Streets and Trails Elevation: Ascent+347 Descent-299.9 4:54am Weather: 73, feels like: 74 DP: 67 Humidity: 82% Wind: 5.4mph	7.15 miles 01:03:34 (8:53 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 158 Avg HR: 136.2

Omaha [20180606]: Humid Something Awful
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Holy shit; this run was humid as all get out. Dripping after 4 minutes, sopping after 10 and drenched by the end; like i'd been swimming.

Good company though! BetzE, Theresa Gosnell and, the return of a dOOd what flies by the call sign of justinmollak; picked him up @ his casa. he said he was ready for DT13! ha!

Cheers to Global Running Day!

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Running -	4 miles 00:00:00

Easy morning miles. Workout tonight.

Been a long while since I had a song so stuck in my head... Pristine by Snail Mail... Great song

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Running - Elevation: Ascent+387.7 Descent-361 06:53 AM Weather: 71, feels like: 72 DP: 66 Humidity: 85% Wind: 3.3mph	5.04 miles 00:41:41 (8:16 min/mile)	Height: 5'3 Max HR: 165 Avg HR: 146.2

MoPackin Heat 🔥 On NRD 🎉
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Walking - Elevation: Ascent+354.9 Descent-328.6 05:20 AM Weather: 72, feels like: 73 DP: 68 Humidity: 85% Wind: 4.5mph	1.26 miles 00:30:39 (24:19 min/mile)

Happy hump day y'all!
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Running - Aerobic Big Papio-ish 4:44am Weather: 75F	7.37 miles 00:00:00	Shoe: New blue grey omni 0 miles on shoe

Toasty morning with Theresa, Carl and Justin.

I do like running when it's light out!

Activity	Stats
Running - Ralston/LaVista/Papillion Weather: 75; 78% humidity; mucho sweating beats frostbite fingers	7.5 miles 00:58:42 (7:49 min/mile)

Tempo intervals:
1.5 WU
2 tempo
.5 jog
2 tempo
1.5 CD

Song of the day: "The Hard Way" by Mary Chapin Carpenter. STOKED to be seeing her at the Holland Center June 16th!! Immensely underrated lyricist and songwriter. This song is a call to arms: "We've got two lives--the one we're given and the other one we make".