a Boston Run

Squints

Focuz: No Frills Masters Record

Activity	Stats
Running -	196.9 miles 00:00:00	Height: 5'10

TheJudge

Focuz: Mental Endurance

Activity	Stats
Running - Aerobic Zorinsky 4:00pm	8.1 miles 01:08:05 (8:24 min/mile)	Shoe: Saucony Ride 7 Orange #2 0 miles on shoe

Got my eyes dilated for an exam this afternoon so took the rest of the day off and got in a run.

terrence

Focuz: Grandmas Marathon

Activity	Stats
Running - Aerobic The Narrows 11:00am	8.25 miles 00:00:00	Shoe: A2000 2015-05 Red 0 miles on shoe

asgage

Focuz: Having Fun

Activity	Stats
Running -	3 miles 00:22:48 (7:36 min/mile)	Shoe: Brooks Pure Connect 2 0 miles on shoe

packie

Focuz: Grandma's Marathon 2015

Activity	Stats
Running - Aerobic Downtown	8.2 miles 00:00:00	Shoe: Asics GT-2K Grn (11) 0 miles on shoe Height: 6'1 Weight: 171

Ecto1

Focuz:

Activity	Stats
Running - Aerobic Parents Neighborhood Weather: Lovely, warmish	6.15 miles 00:49:00 (7:58 min/mile)	Shoe: Structure 18 0 miles on shoe

Activity	Stats
Running - Aerobic Candlewood 11:45am	4 miles 00:35:44 (8:56 min/mile)	Shoe: Ravenna 5 - Red 0 miles on shoe Height: 6'00

runnermomof2

Focuz: taking nothing for granted

Activity	Stats
Running - Aerobic Zorinsky 4:45am	11.1 miles 01:31:40 (8:15 min/mile)	Shoe: Ravenna - white 0 miles on shoe

PixieNinja

Focuz: Nike Trail Team

Activity	Stats
Walking - Home-Z-WP 6:00pm Weather: 77� 4 mph E wind Humidity 69%	3 miles 00:40:11 (13:23 min/mile)

Easy walk after mowing. Legs felt good, but not ready for running "pounding".

cgress

Focuz: Faith, Hope and Love

Activity	Stats
Goose -	00:00:00	Height: 5'9

Took the day off of running and went to Perry, Iowa with my family to see old sights of where I grew up.

Fun Day! :)

Activity	Stats
Running - Aerobic MoPac 7:00am	10.1 miles 01:22:04 (8:07 min/mile)	Shoe: Kinvara - Blue 0 miles on shoe

Activity	Stats
Strength Training - UP Gym 12:00pm	00:50:00

runlikeagirl

Focuz: Dirt

Activity	Stats
Running - Aerobic Zorinsky	8 miles 00:00:00	Shoe: GT 2000 P/B 2 0 miles on shoe Height: 5'6

Easy loop at the Z from the cove. Practiced using hydration pack for Silver Rush.

Activity	Stats
Running - Aerobic	6 miles 00:00:00	Shoe: Black 1000s 0 miles on shoe Height: 6'1

Activity	Stats
Running - Aerobic Papio Bike Path 8:00am	6 miles 00:00:00	Shoe: Asics GT-1000 0 miles on shoe

Activity	Stats
Running - Aerobic LT 5:00am	3 miles 00:00:00	Shoe: Brooks Ravenna 2 0 miles on shoe

tbirdxc

Focuz: is a little blurry. Damn cheaters.

Activity	Stats
Running - Aerobic 7:30pm Weather: 75*	7.5 miles 00:57:30 (7:40 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

First half easy with some climbing (Miller Rd to Platteview) then picked up a bit 7:32/7:23/7:08 coming home and really hard w/Regan and CYoung for a quarter. Easy day yesterday really helped.

Pedro

Focuz: <18:00 5K

Activity	Stats
Running - Intervals Norris MS 5:45pm	5.0 miles 00:36:15 (7:15 min/mile)

Pseudo track meet at Norris w/ Gerald's group. I didn't really know where I was at for mile or 800m pace, so I just wanted to go out by feel and see what I could do. In the mile (we did a mile, not 1600), I hit the first 440 in :75 and felt comfortable. Split 2:32ish at 880, and upper 3:40s at 1320. Hammered the last lap and ran a couple guys down to just barely get in under 5:00. Looking down at my watch and seeing 4:59 was a great feeling. The 800m went well considering I just ran a mile hard. Splits were 1:08/1:09. I thought I felt the wheels start to come off but held it together and had enough for a decent kick.

2 miles easy
1 mile time trial (4:59.7)
.5 mile easy
800m *as part of relay team* (2:17.3)
1 mile cooldown

groupw

Focuz: Getting back into the swing of things.

Activity	Stats
Biking - Tempo Weather: 82 cloudy windy	31.77 miles 01:44:42 18.21 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Tuesday group ride. Not huge, but a few riders we don't get to ride with much. Another ride of bursts and cruises

ScottyWiz

Activity	Stats
Running -	14 miles 00:00:00

14 miles - ~3 mile w/u to Jamaica Pond, then Fartlek: 1,2,3,4,5,4,3,1 w/equal time running rest. ~3 mile c/d. Myrtle, foam, and stretch. Nice effort. Controlled. Plan is to build the base back up for the Fall, but keep doing some fartlek/tempo work throughout.

Kamster

Focuz: Enjoy just getting out there!

Activity	Stats
Running - Tempo neighborhood loop	6 miles 00:00:00

baldguy

Focuz: 2015 - In memory of Matt

Activity	Stats
Running - 6:00pm	5.26 miles 00:00:00	Shoe: Asics Gel Cumulus 16 Orange 0 miles on shoe

Great, ran and now I can't move my neck. Awesome. Gonna be a really long night I fear.

Timbowait

Focuz: Summer conditioning

Activity	Stats
Running - Aerobic Neighborhood 4:45am	5.46 miles 00:54:00 (9:53 min/mile)	Shoe: Brooks Glycerin 12 BH 0 miles on shoe

Stretch

Activity	Stats
Running - Aerobic Papio Trail 5:15am Weather: 62	6 miles 00:53:30 (8:55 min/mile)	Height: 6'6 Max HR: 131 Avg HR: 119

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Aerobic Jamaica North 4:30pm Weather: 82 degrees	8 miles 00:00:00	Shoe: Nike Zoom Elite 0 miles on shoe Height: 6' 3 Weight: 177

starguy

Focuz: Believe

Activity	Stats
Running - Aerobic Treadmill 12:00pm	5.1 miles 00:45:37 (8:56 min/mile)	Shoe: Guide 7 E 0 miles on shoe Height: 5' 9'

Plus some construction work.

BrianL

Focuz:

Activity	Stats
Running -	8.5 miles 00:00:00	Shoe: Nimbus 16 RED 0 miles on shoe Height: 5'7

mc.lynch

Activity	Stats
Running - Regular run 8:00am Weather: Not bad, a bit humid	8 miles 01:08:38 (8:34 min/mile)	Shoe: NB890 Blu/Blk 2015B 0 miles on shoe

Woke up still mentally not in a good place from cancelled race. Forced myself out the door. Started slow and finished strong. 6 good strides. Hopefully I'm now back on track.

Squints

Focuz: No Frills Masters Record

Activity	Stats
Running - Intervals Millard North 11:30am	8.2 miles 00:00:00	Shoe: Saucony Kinvara 4-3 orange 1 0 miles on shoe Height: 5'10

Hammy is still tender from last week's track workout so I eased into this one.
10 x 400 (120, 120 ,120, 120, 116, 115, 116, 115, 115, 114)
1 x 200 (32)
1.5 up/1.5 down

Some good asSOCiation football tonight, uSa v. Bundesrepublik Deutschland

Jalan

Focuz: Embracing Old Man Style

Activity	Stats
Running - Hills Big Lake Trail 12:00pm Weather: 76, cloudy	5.2 miles 00:00:00	Shoe: Merrell Trail Glove Silver 0 miles on shoe Height: 5'9

Ran up the levee three times. Since its short and steep, I focused on getting the knees up.

bwandzi

Focuz: Rise To It

Activity	Stats
Running - Intervals 6:15am	8 miles 00:00:00	Shoe: Brooks T7 0 miles on shoe

Met Salem early for a hard effort. Was hoping to go a bit faster, but in a workout and that early I will definitely take it. Just hoped to open the hurt locker a bit and got that done.
WU/Form Drills
1200m- 3:46
800m jog
400m-70

Light plyos and barbell complex x 3

getfuzzy 70 second 400 is incredible. nice workout all around
- posted at 01:09:00 EDT

leanto

Focuz: Win masters competitions when I turn 60 (April 2015), set some age-group records at races

Activity	Stats
Running - Aerobic My hood in LaVista	6.77 miles 01:04:30 (9:31 min/mile)	Shoe: Brooks Adrenaline blue 0 miles on shoe Height: 5' 9

BetzE

Focuz: Never let a compliment go unspoken

Activity	Stats
Swimming - Aerobic 5:00am Weather: 66F	2.3 miles 00:00:00

Swimming outside with Paul, Pat, and Jim. Really nice morning.
4000 yards.

getfuzzy hi betsy!
- posted at 01:09:00 EDT

DD

Focuz: Chicago Marathon

Activity	Stats
Running - Hills 6:15am	6 miles 00:00:00	Shoe: Pure Cadence 3 0 miles on shoe

A couple with Court and Steph then 4x hill repeats with Steph. Tough. Finished up on the mill as hubby had an early meeting at work.

getfuzzy very nice
- posted at 01:11:00 EDT

Pedro

Focuz: <18:00 5K

Activity	Stats
Running - Aerobic Field Club Trail 5:15am	4.8 miles 00:39:20 (8:11 min/mile)	Shoe: Nike Zoom Elite 7 0 miles on shoe

Just a quick one to get a few miles in before work. Heading to Norris MS this evening for some fun on the track.

SAS

Focuz: never take anything for granted

Activity	Stats
Running - Hills lifetime loop 5:00am	5 miles 00:00:00	Shoe: Brooks Ravenna5 Gray 0 miles on shoe

1 before barbell, 2 mile loop with Court and Di, then Di and I did 4 hill repeats as the plan called for.

DD I do like to stick to those plans! Except those 10 mile pace runs, we don't have to stick to those if you don't want to. ;)
- posted at 11:16:00 EDT

SAS You wouldn't dare skip a workout!!
- posted at 12:35:00 EDT

getfuzzy good work
- posted at 01:09:00 EDT

DD I would dare skip those! You'll be lucky to get me running 50 miles a week let alone that many pace miles!
- posted at 04:35:00 EDT

swany

Activity	Stats
Running - Aerobic Zorinsky 5:00am	9 miles 00:00:00	Shoe: Nike Pegasus 31 Blue #2 0 miles on shoe Height: 6' 1"

Nice morning. Full loop with Ash, Kathy, Sarah, Rachael and Scott. Parking lot abs afterward.

Bohldog

Focuz: fall half mary PR

Activity	Stats
Running - Intervals Millard North track 6:00am Weather: 66�	7.8 miles 00:00:00	Shoe: Brooks Dyad 8 0 miles on shoe Height: 6' 4

Didn't know if I'd be able to do the workout today, but Wasse and Logan dragged me through it. Played softball Sunday night for the first time in years after running 9 earlier in the day and my legs were sooo sore yesterday. Took most of the 2 mile warmup to loosen up, and even then the first interval was pretty slow. Happy to get it done though, wouldn't have made it without some company. Watched crapped out on the way to the track, so splits are courtesy of Logan. 1600 (7:03) 1200 (5:04), 1000 (4:13) 600 (2:25) 400 (1:28)

Dan Good work!
- posted at 01:00:00 EDT

getfuzzy fast
- posted at 01:09:00 EDT

oldguyrunnin

Focuz: GOATZ 12hr

Activity	Stats
Running - Aerobic Shrine + Fishery 6:00am	13.5 miles 00:00:00	Shoe: Ravenna 6! 0 miles on shoe Height: 5'11

Just Mo & I cruizin to the Shrine, then Fishery loop. Another great morning!

Have a great Tuesday.

Karla

Focuz:

Activity	Stats
Elliptical - Aerobic 5:30am	01:15:00	Height: 5'5

Followed by bosu ball & medicine ball core

a.k.a.Paul

Focuz: Recover from Plantar Fasciitis & run again one day

Activity	Stats
Swimming - Aerobic Outdoors 5:00am Weather: Nice	2.2 miles 00:00:00	Shoe: Finz 0 miles on shoe Weight: 175

Still can't run?

Swimming occasionally...4,000 yards today.

Quote of the day:

"Kindness, at least actual, is in our power, but fondness is not."
-- Samuel Johnson,
poet and essayist

getfuzzy hi Paul
- posted at 09:29:00 EDT

runlikeagirl Hello stranger! Great pic of you and the boys!
- posted at 10:47:00 EDT

Dan Hey Paul!
- posted at 01:00:00 EDT

carljsamuelson new site; who dis?
- posted at 05:37:00 EDT

hOg

Focuz: Sub 2:40 in 2015

Activity	Stats
Running - Aerobic Zorinsky 4:45am	17 miles 02:14:23 (7:54 min/mile)	Shoe: Asics Nimbus 17.3 0 miles on shoe Height: 5'8

theDude

Focuz: If you will it Dude, it is no dream.

Activity	Stats
Running - Aerobic David City 5:45am Weather: mid 60s, humid	5 miles 00:43:30 (8:42 min/mile)	Shoe: Saucony Virrata-Blk 0 miles on shoe Height: 5'10

Hopefully more after work.

Hasheri

Focuz: Currently fuzzy. Need a goal for 2015.

Activity	Stats
Swimming - Aquatic Center Pool 5:30am	2.56 miles 01:26:30 (33:47 min/mile)	Height: 5'10

4500 yards: 300 free, 200 kick, 300 pull, 200 kick, 2000 free, 1000 pull, 500 free.

Last 500 was a bit of a struggle. Arms didn't quite want to keep going. The pool closes for a month starting on Friday and no one is sure when the new outdoor lap pool will be ready which might make it difficult to train for the State Games triathlon the beginning of August.

getfuzzy That's a bummer about the pool. I used to hate that, but it was only for a week and not a month!
- posted at 09:30:00 EDT

theDude Plenty of water in the Platte
- posted at 09:32:00 EDT

Hasheri ^true. May try my tri wetsuit at Johnson Lake over the 4th.
- posted at 11:02:00 EDT

carljsamuelson

Focuz: Heartland Marathon

Activity	Stats
Running - Intervals Mean Streets of Papillion Elevation: Ascent+304 Descent-303 5:15am Weather: 66�, Calm, 94%	7.01 miles 00:57:16 (8:10 min/mile)	Shoe: Saucony Guide 7 [20150226] 0 miles on shoe

Papillion [20150630]: Nope

Mind said, let's try some mile repeats, legs/body/blubber/internal voice/softness said nope.

1 @ 705
.75 @ 651
.5 @ 649
.5 @ 655

getfuzzy sup?
- posted at 09:30:00 EDT

Pedro Morning workouts can be tough. It's hard to get the body going on limited fuel.
- posted at 11:20:00 EDT

bsypal

Focuz: Sub 3 & school

Activity	Stats
Running - Aerobic See below	6.7 miles 00:00:00	Shoe: Brooks Defyance 7 June 0 miles on shoe Height: 6'2

From Shopko, threw in 2x 5 mins @ MRP.

carljsamuelson Is ShopKo open @ those times?
See above
- posted at 08:13:00 EDT

getfuzzy

Focuz:

Activity	Stats
Running - 4:30am Weather: MN weather 63, dripping humidity @ 99%	2 miles 00:00:00	Height: 5'2"

total time out 50 minutes. 2-min run/1-min walk x10.

Weights after

carljsamuelson Nice!
- posted at 08:11:00 EDT

Dan Progress progressing progressively!! Great!
- posted at 09:18:00 EDT

getfuzzy :)))
- posted at 09:31:00 EDT

Hasheri 20 minutes of running. Woo hoo
- posted at 11:03:00 EDT

BetzE 2 miles of running!!! I'll bet you thought this day may never come :)
- posted at 11:41:00 EDT

getfuzzy ^I did indeed. now I just have to get to where there aren't any breaks! :)
- posted at 01:10:00 EDT

Dan

Focuz: 1. Faith, Hope and Love. 2. Base-building will be berry berry good to me.

Activity	Stats
Running - Aerobic Ralston/Omaha Weather: uppper 60's	7 miles 01:00:00 (8:34 min/mile)

(mileage estimate in a Garmin-free zone)

Rest in peace, Chris Squire. Bassist extraordinaire for Yes, and one of the most influential rock bassists ever. Just ask Geddy Lee. Been a fan of Yes since I was a kid, and saw them twice in the 80's.

Song of the day: "Heart of the Sunrise" by Yes. The final cut from "Fragile" and a landmark of prog-rock: complex, multi-layered and beautiful.

carljsamuelson How'd you wind up in the "Garmin-free zone"??
- posted at 08:12:00 EDT

Dan ^1. Coach said leave the Garmin at home during base-building--concentrating on easy effort and not on pace/splits. 2. I do what 'da Coach sez!
- posted at 09:20:00 EDT

getfuzzy whose da coach?
- posted at 09:31:00 EDT

Linny

Focuz: Just Keep Going

Activity	Stats
Running - Aerobic Zion Run. 4:30am Weather: 68. Hazy Shade.	7.15 miles 01:02:10 (8:41 min/mile)	Shoe: Brooks Glycerin12 Raspberry 0 miles on shoe Height: 5'3

Tummy Troubles. Cool moon this morning.

Happy Tuesday.

getfuzzy how is the puppy? sorry about your tummy. :(
- posted at 07:51:00 EDT

baldguy Yeah - how is that puppy? Mya and Bella are waiting for a play date with Charley.
- posted at 08:16:00 EDT

DD I think I missed the moon but nice hazy sunrise! :)
- posted at 11:18:00 EDT

Focuz: No Frills Masters Record

Focuz: Mental Endurance

Focuz: Grandmas Marathon

Focuz: Having Fun

Focuz: Grandma's Marathon 2015

Focuz:

Focuz: Calm

Focuz: taking nothing for granted

Focuz: Nike Trail Team

Focuz: Faith, Hope and Love

Focuz: Enjoy the process.

Focuz: Running pain free

Focuz: Dirt

Focuz: i swear ill wake up at 4:30 some day

Focuz: Try Something Different

Focuz: I Can I Will

Focuz: is a little blurry. Damn cheaters.

Focuz: <18:00 5K

Focuz: Getting back into the swing of things.

Focuz: Enjoy just getting out there!

Focuz: 2015 - In memory of Matt

Focuz: Summer conditioning

Focuz: Lentamente aprendiendo espa�ol

Focuz: Believe

Focuz:

Focuz: No Frills Masters Record

Focuz: Embracing Old Man Style

Focuz: Rise To It

Focuz: Win masters competitions when I turn 60 (April 2015), set some age-group records at races

Focuz: Never let a compliment go unspoken

Focuz: Chicago Marathon

Focuz: <18:00 5K

Focuz: never take anything for granted

Focuz: fall half mary PR

Focuz: GOATZ 12hr

Focuz:

Focuz: Recover from Plantar Fasciitis & run again one day

Focuz: Sub 2:40 in 2015

Focuz: If you will it Dude, it is no dream.

Focuz: Currently fuzzy. Need a goal for 2015.

Focuz: Heartland Marathon

Focuz: Sub 3 & school

Focuz:

Focuz: 1. Faith, Hope and Love. 2. Base-building will be berry berry good to me.

Focuz: Just Keep Going