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Rest Day!	00:00:00

Plain old tired after the long drive back home from Maine.

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Running - Aerobic West Papio Weather: Warm	6 miles 00:00:00	Shoe: Mizzuno Wave Inspire 14 0 miles on shoe Height: 6'-2

Kids in double jogging stroller to park and back.

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Running - Aerobic My hood in LaVista	2.5 miles 00:24:00 (9:36 min/mile)	Shoe: BluGraySaucony10 0 miles on shoe Height: 5' 9

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Running - Race Crofton Dam Tri Certified? No 9:00am	3.1 miles 00:24:24 (7:52 min/mile)	Shoe: Asteria 3-19 0 miles on shoe Height: 5'7

Earlier this spring I had taken two months off of running for a stubborn calf muscle with persistent pain. I didn't get to do any of the racing that I like to do during that time, but I decided to just stay patient as I wasn't signed up for any races. Except this one. I had a free entry for it from last year when I had won the race and I was hoping that I could possibly be ready to attempt it again.

Two months ago I started marathon training again when the pain was finally gone and along with that I also did some training on the bike in the hills with this race in mind. As race day approached, I was feeling pretty confident that my hours of training would pay off and I could do well, but doubtful that I could place as well as last year.

The entries had doubled from last year including not just those from our area that were looking for a unique event to do, but now also included athletes from the tri state area and beyond. Picking up my race packet on Friday was a bit daunting as I saw the young female athlete physiques around me. Well known names of winners from my ultra kayaking races were also on the participant list. I knew that there was going to be some stiff competition the next day.

On race day, I was placed in the last flight for the women's kayak portion and I thought I got off to a good start. I made the decision to leave my gloves behind because it was just 1.5 miles but I quickly learned that I had made a dumb mistake. The paddle was slipping a lot in my hands and by the time I finished that portion, I had already formed blisters on my hands. I can do 50 miles of paddling with no blisters, but leave the gloves behind, and I pay the price in less than twenty minutes time.

I knew what my time was for this portion of the race last year, so when I was six or seven minutes in, I figured I would be close to the turn around point. But I wasn't. I still had a ways to go. Checking myself, I tried to figure out what was wrong. My feet weren't quite adjusted as far up as I would have liked them on the rudder and I was having to do a lot of scooting back and forth to lean forward to paddle well but then also move again to reach the rudder. As I reached the shore in what I thought was nearly seven minutes slower than last year, I was mentally kicking myself for that rookie mistake.

Knowing I was going to have to make up for those extra minutes, I got through the corral and out the other side to begin my run as fast and efficiently as I could. I had a goal pace in mind before starting, but as I got going on the run portion, I quickly realized that was out the window. I had forgotten how much of this 5k is ran on uneven mowed grass with the risk of rolling an ankle if I ran too fast. So I tried to just run smart, and once I reached the blacktop surface for the last mile, I picked up my pace as much as I could.

Getting closer to the finish, I realized my next big mistake. Are you seeing a pattern here? I had forgotten to put my water bottle on my bike and it was nowhere near where I could grab it. I knew that I was desperately going to need that water on this very warm day or I was going to have even bigger problems. I spotted one friend as I was coming in but knew that he wouldn't be able to get to my bike before me. Then I spotted another friend close to the corral and yelled desperately over to her to ask if she could please find me a bottle of water. She came through and saved the day and I took a little extra time in the corral to get most of that bottle drank before I started the 12 mile bike ride.

But once again, I made another rookie mistake. I got right on my bike to head out of the corral, looked at the officials and then shook my head as I hopped back off. I know fully well that I can't ride my bike out of the corral, it has to be pushed out. Making my way out, I hopped back on and thought well, at least I remembered to buckle my helmet this time before taking off, unlike my last triathlon

The first four miles of this bike race are pretty tough. On one of the hills, I briefly considered getting off the bike to push it up the hill as I kept shifting lower and lower. I wasn't quite sure of the official rules on that though, so I just kept pedaling, blisters on my hands getting bigger, but gradually gaining some distance up the hill. When I reached the top, I heard the best words from my friend Heidi - that's the worst one! And she was right. A few more hills and then it would be much smoother sailing from there.

I could see the girls who had been placed in kayak flights ahead of me. They were in my sights and I tried to keep them there. My family found me on the route and as they passed me on the road in their pickup, they cheered me on and encouraged me to go get past the person ahead of me. Seeing my kids hang out the window cheering me on never gets old and is one of the best parts of the race.

I was passed by a man on a super nice racing bike that made me drool (mixed in with the other sweat and saliva on my face, no one could've noticed) with about three miles to go, and passed again by a woman when I had less than half a block to go on the final uphill. But I knew I had absolutely nothing left in my tank and had given it my all. When I reached the bike rack, there were already five bikes on it, so I really wasn't sure where I finished time wise overall. I was happy with my efforts, though still disappointed in my kayak time.

Talking with a friend who is a race director after I finished, I had commented on my kayak time being slow and disheartening for me. Heidi laughed and said, well it was a half mile longer this year so yes it took you more time! I'm pretty sure my face lit up as I realized that I actually killed that portion and I was even faster than last year! I got more excited still when I saw in the results that the one person with a faster time than mine was only 18 seconds ahead of me. She is also a repeat champion of our ultra kayak races whose finishing times I have never been remotely close to over the years until this year.

I waited for the results to keep coming in and updating and after a little while, I realized that I had gotten the overall champion for the women. Here I was stuck inside my own head after finishing, knowing I had given it my all but doubting that final overall placing, and it was even better than I could have hoped. Getting to celebrate that with my family and friends and even some of my cross country runners and students that were there was just icing on the cake so to speak (hey, can we have cake next year at the end?)

I just love that this race is close to home. It's put on by one of the best organizing crews and the aid stations are full of encouraging and fun personalities of people I know and love. Getting to see some of my elementary kiddos on the route as they shout "hey I see Nurse Freeman" is tops in my book.

This event doubled in size this year and I hope it will continue to do so. Our little area of northeast Nebraska has so much to offer and is a beautiful setting for this. Thank you to those awesome organizers who put so much work into this and pulled off another amazing and memorable event. THIS is what makes all the time spent training worth it for athletes who choose to compete. It was most definitely a day to remember and one that brought me so much joy getting to do what I love. I think you can see that joy just a bit on the pictures here taken throughout the events of the day

The morning of this race I had a thought going through my head repeatedly. WAKE UP AND DO EPIC SHIT. Yep. And I have no plans to stop.

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Swimming - Aerobic 6:20am	2.58 miles 00:00:00

4550 yards outside

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Running - Aerobic David City	6 miles 00:54:00 (9:00 min/mile)	Shoe: New Balance Zante v3 0 miles on shoe Height: 5'10

4 striders
1 sprint

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Running - Recovery Run Papio Trails Elevation: Ascent+143 Descent-70 8:08am Weather: 75°, 5 SSE, 69%	1.51 miles 00:14:27 (9:34 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: All Max HR: 158 Avg HR: 140

Papillion [20190727]: Jog Home

This was a grind; but, am enjoying running up "Dirt Hill"!

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Fitness - F3 Workout Halleck Park; The Pit Elevation: Ascent+5 Descent-5 7:01am Weather: 72°, 5 SSE, 78%	00:53:04	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: All Max HR: 165 Avg HR: 112

F3 Omaha [20190727]: Thunderstruck

Run; Warm Up; Run; Planks & Pushups (set to AC/DC's Thunderstruck); Run; Partner Exercises; Run; More Partner Exercises; Run; Dips; Run; Cool Down.

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Running - Recovery Run Papio Trails Elevation: Ascent+156 Descent-296 5:43am Weather: 73°, 3 SSE, 73%	7.01 miles 01:03:06 (9:00 min/mile)	Shoe: Saucony Guide ISO [20190315] 0 miles on shoe Weight: All Max HR: 148 Avg HR: 131

Papillion [20190727]: Runn'n 'Round

Bopping around town, prior to F3; checked in @ the two pre-run times, no takers (couple of fellas doing a couch to 5k putting in work though; good for them).

Legs felt like garbage til around mile 4.

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	00:00:00	Height: 6' 3

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Running - Long West Papio/West Omaha Weather: 73; 73% humidity; light S wind	23 miles 03:14:39 (8:27 min/mile)

Was planning on this long run Sunday morning but decided it would work better today for scheduling purposes. Maybe not the best decision after a workout yesterday (and a not great one at that). But it went well except for the last 4 miles, where the combination of fatigue and sun hit hard.

Song of the day: "Back on My Feet Again" by the Babys.

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Running - Workout 8:30am	20.14 miles 03:03:29 (9:06 min/mile)

Tempo run at Lake M. Warm up 3.1 miles at home, 2.3 miles at lake. 3 mile tempo run. Cool down 11.7 miles.

Target was 7:45 pace. Started with Joe and Mary and tried to not let them get too far ahead. Eventually started to reel them in as I increased pace each mile. Some discrepancies among GPS watches so there’s a possibility I might have been a bit slower, but either way I was very happy with my response time.

7:48, 7:32, 7:10 = 22:30, average 7:30.

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Running - Aerobic Zorinsky	15 miles 02:10:44 (8:42 min/mile)	Shoe: Brooks Ghosts 12 #1 0 miles on shoe Height: 5'8

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Running - Aerobic Home 6:15am Weather: 72 degrees	6 miles 00:00:00	Shoe: Nike Pegasus 34 0 miles on shoe Height: 6' 3 Weight: 180

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Running - Long Progressive Loop 5:15am	16 miles 00:00:00	Shoe: Kinvara9 Blue 0 miles on shoe

Nice run with Rudy. Haven't ran this far for along time.

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Running - Long Progressive Loop 5:15am Weather: 73 Calm	16 miles 00:00:00	Shoe: Saucony Ride 10 Grey#2 0 miles on shoe Height: 6ft

Long Run with Booty. Felt ok but legs sore. Might have to re think leg weight training till after fall racing is over.

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Running - Aerobic School Loop 5:00am Weather: 67 degrees sse 6 clear	5.7 miles 00:00:00	Shoe: ASICS GT2000 5 Grey 4 0 miles on shoe Height: 6.0

No owls, coyotes, or #lawnmowerman. One hoarse dog, one crowing rooster, and one roofing crew hard at it at the school. Last day of fair, goes too fast.