a Boston Run

Kamster

Focuz: Enjoy just getting out there!

Activity	Stats
Running - Tempo treadmill	2.5 miles 00:19:02 (7:36 min/mile)

Activity	Stats
Intervals	11.2 miles 01:25:00 (7:35 min/mile)

mburke

Focuz:

Activity	Stats
Running - Intervals Burke HS Track 5:00am	8 miles 01:15:00 (9:22 min/mile)	Shoe: Asics Nimbus 16 0 miles on shoe Height: 5'9

TheJudge

Focuz: Mental Endurance

Activity	Stats
Running - Aerobic Zorinsky	1.0 miles 00:12:00 (12:00 min/mile)	Shoe: Saucony Ride 7 Orange #2 0 miles on shoe

My daughter is wanting to run a bit to get ready for Girls in the Run this fall, so We did a little one-miler for the night.

ch

Focuz: Life isn\'t supposed to be fair, it\'s just supposed to be worth it! KB

Activity	Stats
Running - Aerobic	3.8 miles 00:00:00	Shoe: Brooks adrenaline gts 15 0 miles on shoe Height: 5-8

Activity	Stats
Running - Aerobic Beach Running 8:00am	3 miles 00:28:47 (9:35 min/mile)	Shoe: Nike Structure 19 0 miles on shoe Height: 5'9

BrianL

Focuz:

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

BG

Focuz: Being Consistent

Activity	Stats
Running - Aerobic Walnut Creek	3.13 miles 00:26:00 (8:18 min/mile)	Shoe: Brooks Adrenaline 13 Red 0 miles on shoe

Stretch

Activity	Stats
Running - Aerobic Papio Trail 5:00am Weather: Nice!	6.45 miles 00:57:10 (8:51 min/mile)	Height: 6'6

goldie1277

Focuz: Running pain free

Activity	Stats
Running -	4.04 miles 00:35:45 (8:50 min/mile)	Shoe: Altra Olympus Purple 0 miles on shoe

tbirdxc

Focuz: is a little blurry. Damn cheaters.

Activity	Stats
Running - Aerobic 7:30pm Weather: 78* humid	7.8 miles 01:00:00 (7:41 min/mile)	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

With Mike Wasson west on LaPlatte gravel and caught Chase S. and ran with him on return trip. Good run.

packie

Focuz: Grandma's Marathon 2015

Activity	Stats
Running - Intervals Downtown	8.11 miles 00:00:00	Shoe: Asics GT-2K Grn (11) 0 miles on shoe Height: 6'1 Weight: 171

Activity	Stats
Running - Intervals BGC Track 11:00am	8.5 miles 00:00:00	Shoe: A2000 2015-07 Orange 0 miles on shoe

Timbowait

Focuz: Summer conditioning

Activity	Stats
Running - Aerobic Neighborhood 4:45am	5.5 miles 00:53:00 (9:38 min/mile)	Shoe: Brooks Glycerin 12 BH 0 miles on shoe

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	5.4 miles 00:50:00 (9:15 min/mile)	Shoe: Brooks Adrenaline blue 0 miles on shoe Height: 5' 9

asgage

Focuz: Having Fun

Activity	Stats
Running - Home Loop	4.05 miles 00:30:39 (7:34 min/mile)	Shoe: Brooks Pure Connect 2 0 miles on shoe

bcohoon

Activity	Stats
Running - Aerobic	9 miles 00:00:00	Shoe: Wave rider 0 miles on shoe Height: 5'9.5

starguy

Focuz: Believe in the power of Yet

Activity	Stats
Running - Aerobic Treadmill 12:00pm	8.1 miles 01:12:10 (8:54 min/mile)	Shoe: Guide 7 E 0 miles on shoe Height: 5' 9'

Activity	Stats
Swimming - Aerobic 5:00am Weather: 62F	2.2 miles 00:00:00

Activity	Stats
Running - Aerobic	5.52 miles 00:00:00	Shoe: Black 1000s 0 miles on shoe Height: 6'1

runnermomof2

Focuz: taking nothing for granted

Activity	Stats
Running - Intervals Zorinsky 4:30am	12.5 miles 01:41:00 (8:04 min/mile)	Shoe: Ravenna - white 0 miles on shoe

6 x 2 min on/1 min off...thankful for the group to dial in the pace and push one another!

TommyBoy

Activity	Stats
Running - Aerobic Highline Canal Trail 5:30pm	12 miles 00:00:00	Height: 5'07

Ran the first 8 solo and finished with Paben.

Pedro

Focuz: <18:00 5K

Activity	Stats
Running - Intervals Norris MS 5:00pm	12.0 miles 01:31:35 (7:37 min/mile)	Shoe: Saucony Kinvara 5 0 miles on shoe

Mile repeats at Norris. The last 2.5 reps were a grind, but I guess that's the point. I programmed the workout into my watch, so I did mile reps via GPS instead of 1600m and change using the track. I'm starting to agree with Chuck that this track is short by a few strides. Need to find a wheel to verify.

2+ miles easy
4 x 1 mile, 1:00 rest (6:25/6:29/6:25/6:25)
5 mins easy
3 x 1 mile, 1:00 rest (6:30/6:32/6:29)
*rested in the shade for about 10 mins*
2 miles easy

groupw

Focuz: Getting back into the swing of things.

Activity	Stats
Biking - Tempo Weather: 79 Sunny breezy	24.58 miles 01:26:38 17.02 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Mixed up the route a bit. A few more stops and direction changes. Forgot to start Garmin until about 1.5 miles into ride. Good pulls. A couple decent sprint efforts.

mc.lynch

Activity	Stats
Running - Regular run	8 miles 00:00:00	Shoe: NB890 Blu/Blk 2015E 0 miles on shoe

theDude

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

Activity	Stats
Running - Intervals David City 6:00pm Weather: lo 80s, sunny	9 miles 01:09:00 (7:40 min/mile)	Shoe: Mizuno Universe 0 miles on shoe Height: 5'10

w/u, 6 striders

1600- 6:16
1200-4:18
800- 2:39
400- 1:12

800 jog (plus) recovery,

Squints

Focuz: No Frills Masters Record

Activity	Stats
Running - Intervals Norris 6:00pm	6.5 miles 00:00:00	Shoe: Nike Lunaracer+ 0 miles on shoe Height: 5'10

I swear this track is short.
1200 x 400
3:57, 3:56, 3:55, 3:54

theDude Did you not time the other 396?
- posted at 09:38:00 EDT

Linny This is more than impressive, Chuck! ^Sucks when your Garmin dies on number 5 of 400.
- posted at 12:12:00 EDT

PixieNinja

Focuz: UROC 100K

Activity	Stats
Running - Intervals Home-Z-WP 4:15pm Weather: 81� 3 mph WNW wind Humidity 45%	14.2 miles 01:45:47 (7:26 min/mile)

Workout: 6x3:00/3:00 AR

Warmed up 17:00 - 6x3:00/3:00 AR - Cooldown
SO tired today, but that is not an excuse because the legs can still move. Had a much better workout than I anticipated. It was nice to have low humidity for once. Not soppin!

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Intervals Jamaica North 5:00pm Weather: 83 degrees	8 miles 00:00:00	Shoe: Mizuno Inspire 8 Osaka 0 miles on shoe Height: 6' 3 Weight: 176

rudy

Focuz: Faster

Activity	Stats
Running - Aerobic zorinsky and beyond 4:30pm Weather: 85 Sunny	7.5 miles 00:00:00	Shoe: Saucony Guide 7 0 miles on shoe Height: 6ft

Nice n Easy with Booty around the lake. Sore muscles and back today.

booty

Activity	Stats
Running - Aerobic Zorinsky and Beyond 4:30am	7.50 miles 00:00:00	Shoe: New Glows 0 miles on shoe

McAttack

Activity	Stats
Rowing - Easy Row Basement Erg 5:30pm	3.1 miles 00:24:47 (7:59 min/mile)	Height: 6' 1 Weight: 206

DD

Focuz: Chicago Marathon

Activity	Stats
Running - Aerobic millE 12:00pm	3 miles 00:00:00	Shoe: Brooks Pure Cadence 4 0 miles on shoe

Easy 3 on the mill.

swany

Activity	Stats
Running - Intervals Zorinsky 5:00am	5.5 miles 00:00:00	Shoe: ASICS Nimbus 0 miles on shoe Height: 6' 1"

Nice morning. Tried the 6 x 2 min on/2 min off workout, but my "ons" were only slightly faster that my "offs". Both Achilles are sore. How? Why? Called it after 5 and a half.

carljsamuelson How? too much running
Why? too much running
- posted at 05:01:00 EDT

starguy ^blasphemy!
- posted at 05:33:00 EDT

cgress

Focuz: Faith, Hope and Love

Activity	Stats
Running - Intervals Southern Oaks 11:00am	4 miles 00:00:00	Height: 5'9

Nice run with Bella, became intervals, so she could take care of business. :)

2ndLife

Focuz: Fall 50K

Activity	Stats
Running - Cruise Interval Run Elevation: Ascent+125 Descent-125 10:45am Weather: 81� 46% ESE 5mph	9.0 miles 00:00:00	Shoe: Saucony Kinvara 5 Slm/Org/Ctr 0 miles on shoe Height: 5-7 Weight: 156 Max HR: 172 Avg HR: 154 Rest HR: 45

6-10 w/ 2 x 2 @ HMP.
Iowa Levee.

baldguy

Focuz: 2015 - In memory of Matt

Activity	Stats
Running - Aerobic 11:45am	5.15 miles 00:00:00	Shoe: Asics Gel Cumulus 16 Orange 0 miles on shoe

Warmer than I had anticipated, more humid as well nut I got it done. Would call myself a DDSOB but this morning was less a "dip" and more a "toe in the water". Wonder how the morning will go tomorrow?

McAttack

Activity	Stats
Rowing - Easy Row Basement Erg 10:00am	3.1 miles 00:24:57 (8:02 min/mile)	Height: 6' 1

Linny

Focuz: Just Keep Going

Activity	Stats
Swimming - Aerobic Madonna ProActive 4000 yards. 5:15am Weather: Beautiful.	2.3 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Good swim in a cool pool. I was kinda irritated that it was a swim day on such a nice morning. Wanted to run, but SWIM was on my calendar.....so....yeah. I was then asked why I was so rigid and couldn't change my schedule. Did not really have an answer. Hmmm. Something to think about.

Have an awesome Tuesday.

getfuzzy I think a lot of us are like that! :))
- posted at 11:24:00 EDT

carljsamuelson The beauty of OFP is that you don't have to be so darn rigid!
- posted at 01:13:00 EDT

baldguy Coach Jay Birmingham used to say have a plan, but plan to be flexible.
- posted at 02:12:00 EDT

bsypal Being flexible in scheduling is a good thing
- posted at 02:37:00 EDT

Squints

Focuz: No Frills Masters Record

Activity	Stats
Running - Aerobic Elmwood/Memorial Park 5:00am	6 miles 00:00:00	Shoe: Saucony Kinvara 4-4 gray 2 0 miles on shoe Height: 5'10

Easy run with Debra. Beautiful morning. More later.

Linny "Hi" to Debra please! :)
- posted at 11:16:00 EDT

Ecto1

Focuz:

Activity	Stats
Running - Intervals Zorinsy East + 5:00am	7.26 miles 01:00:00 (8:15 min/mile)	Shoe: Zoom Fly 0 miles on shoe

1.5 up, 10 x 0.25 (2:00), 1.5 down

84, 86, 79, 83, 77, 81, 79, 87, 76, 79

I think I saw the ndorfnz 5am group (unless there is some other large gathering of fast fit people that runs at that hour?). Regretfully I am somewhat new so I don't know any of you in person. You guys looked like you were crushing it.

baldguy Wasn't me - two clues, "fast" and "fit". Adjust to "fat" and some other word I can't come up with to counter fit, that's me.
- posted at 10:57:00 EDT

Linny Nice work, Ecto!! Maybe you should join the group.
- posted at 11:17:00 EDT

getfuzzy Fast
- posted at 11:25:00 EDT

bsypal

Focuz: Sub 3 & school

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

Great morning out there.

Linny It was a great morning for a run. So I'm told. :)
- posted at 11:18:00 EDT

Dan Awesome mug!
- posted at 12:16:00 EDT

Bohldog

Focuz: fall half mary PR

Activity	Stats
Running - Intervals Millard North track 6:00am Weather: 63�	7.9 miles 01:06:18 (8:23 min/mile)	Shoe: Brooks Dyad 8 (2) 0 miles on shoe Height: 6' 4 Max HR: 178 Avg HR: 155

Much more comfortable TrackTuesday than last week! 2 up 1 down, 7x800 (3:12, 3:23, 3:16, 3:14, 3:12, 3:14, 3:09). My knee was pretty sore after Sunday's run, but the day off yesterday seemed to help quite a bit.

carljsamuelson Nice!
- posted at 11:16:00 EDT

Linny Nicely done, Trevor!
- posted at 11:19:00 EDT

getfuzzy fast
- posted at 11:25:00 EDT

Dan Crushing the track, week after week!
- posted at 12:17:00 EDT

Karla

Focuz:

Activity	Stats
Elliptical - Aerobic 6:00am	01:10:00	Height: 5'5

getfuzzy :)
- posted at 11:25:00 EDT

Linny Hey, SK. :)
- posted at 11:28:00 EDT

powerfade

Focuz: Calm

Activity	Stats
Running - Intervals Burke Track 5:00am Weather: Very Nice	8.11 miles 01:14:07 (9:08 min/mile)	Shoe: 870v3 - Grey/Yellow 0 miles on shoe Height: 6'00

12 x 400. Broke them up into 3 sets of 4. 200 AR between each rep; 400 AR between each set. Bonus 200 at the end.

90, 89, 86, 88
88, 87, 88, 86
87, 87, 86, 76
34

carljsamuelson thumbs up dude
- posted at 09:50:00 EDT

bsypal Well done
- posted at 10:44:00 EDT

Linny Nice work
- posted at 11:19:00 EDT

getfuzzy 76 to end it? Wow! nice job!
- posted at 11:26:00 EDT

Dan Nice!
- posted at 12:18:00 EDT

DD Speedy!
- posted at 05:35:00 EDT

oldguyrunnin

Focuz: Bear Chase

Activity	Stats
Running - Intervals The Z 4:30am	12.5 miles 00:00:00	Shoe: Ravenna 6! 0 miles on shoe Height: 5'11

Good crew at 4:30am, another good crew at 5am. Threw down some 6 x 3min on/off. Rejoined the group for the cool down.

Have a great Tuesday!

smilEy

Focuz: Enjoy the process.

Activity	Stats
Running - Intervals Zorinsky 5:00am Weather: 63	9 miles 01:11:50 (7:58 min/mile)	Shoe: PI N2 - Blue (2) 0 miles on shoe

6 x 2 min on (pace 6:30) / 1 min off

carljsamuelson thumbs up lady!
- posted at 10:06:00 EDT

Linny Well done, Linds.
- posted at 11:20:00 EDT

Dan Yay!
- posted at 12:19:00 EDT

Edie

Focuz: Sub 18:30 5k

Activity	Stats
Running - Intervals LT-LakeZ-LT 5:00am Weather: Nice, 64�	6.31 miles 00:50:19 (7:58 min/mile)	Shoe: ASICS DS Trainer 20 - Bl/Si/Bk 0 miles on shoe Height: 5 10 Weight: 158

Up and out early with the 5AM Crew. Couple mile warmup with a big group, then 6 x 2:00/1:00 with Ash, Lynds, and Kathy.

getfuzzy good day. :)
- posted at 11:27:00 EDT

getfuzzy ps: no 5K focus?
- posted at 11:27:00 EDT

Dan Good stuff!
- posted at 12:19:00 EDT

getfuzzy

Focuz:

Activity	Stats
Running - parked @ PO and around Gilfillan 5:30am Weather: In St. Paul 63, clear, nice	3 miles 00:00:00	Height: 5'2"

After a bunch of tries, success.

3x 10-min run with 3-min walk in between. Total time out 53 minutes

Then weights

1 kingfisher
1 green heron
1 egret
and 2 mommy turkeys with over 19 small baby turkeys! those turkey chicks are really cute!

baldguy 10 minute runs? You are progressing pretty well - keep it up!
- posted at 08:34:00 EDT

Edie Great morning.
- posted at 08:34:00 EDT

hskrrs Nice!
- posted at 09:28:00 EDT

Karla Great job! :)
- posted at 09:55:00 EDT

carljsamuelson 19!!
- posted at 10:06:00 EDT

Linny Boom shaka laka!! And 19 baby turkeys? How cute is that?
- posted at 11:22:00 EDT

getfuzzy :))
- posted at 11:27:00 EDT

Dan Great progress!!
- posted at 12:20:00 EDT

Stud

Focuz: Be the Best Coach for the Team

Activity	Stats
Running - Intervals Halleck Park 4:45am Weather: 64, calm wind, NICE!!!	9.25 miles 00:00:00	Shoe: Asics Fortify 1 0 miles on shoe Height: 5'11

Slogged down to Halleck Park to join Carl for some 400's
#cruising this morning.

Didn't care on the time just the effort. Max HR was only 168 for all 8.

Getting there. Good longer cd too.

Coaches Clinic. Gotta mingle it up as the new the new Track HC.

carljsamuelson Again; thanks for meeting me!!
- posted at 11:20:00 EDT

Linny Nice, Stud.
- posted at 11:22:00 EDT

Dan Yep!
- posted at 12:21:00 EDT

carljsamuelson

Focuz: Heartland Marathon

Activity	Stats
Running - Intervals Mean Streets of Papillion Elevation: Ascent+262 Descent-328 4:45am Weather: 63�, Calm, 88% RWI 9	9.11 miles 01:14:53 (8:13 min/mile)	Shoe: Saucony Guide 7 [20150429] 0 miles on shoe

Papillion [20150721]: 400s @ Halleck Park

Up, (400 @ 1:29-1:34 goal, 400 AR) * 11, 400 all out, Down

400s: 135, 134, 131, 132, 134, 131, 134, 131, 135^, 134, 143*

^pussed out
*stopped early, b/c I thought the buzz was the "done" buzz.. 400 feet left yet!

Thanks to Skocz for meeting me, not sure I'd have done them all if I'd been solo!

getfuzzy SpeedE Carl!
- posted at 08:26:00 EDT

Stud Woo woo. We did well this a.m.
- posted at 08:28:00 EDT

carljsamuelson ^aye; we did!
- posted at 10:07:00 EDT

bsypal Solid work!
- posted at 10:45:00 EDT

carljsamuelson ^getting there!
- posted at 11:20:00 EDT

Linny Thumbs up!! :)
- posted at 11:23:00 EDT

Dan Yep!
- posted at 12:21:00 EDT

hOg

Focuz: Sub 2:40 in 2015

Activity	Stats
Running - Aerobic Zorinsky 4:30am	13.7 miles 01:42:23 (7:28 min/mile)	Shoe: Asics Nimbus 17.3 0 miles on shoe Height: 5'8

Dan

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

Activity	Stats
Running - Ralston/LaVista/Omaha Weather: 60's	11 miles 01:30:00 (8:10 min/mile)

(Estimated miles in a Garmin free zone)

Out and back; 1st half easy effort, 2nd half easy-moderate.

Song of the day: "To Love Somebody" by the late great Nina Simone; penned by Barry and Robin Gibb.

Edie Hello Dan.
- posted at 08:35:00 EDT

Linny How long will you be in the Garmin Free Zone?
- posted at 11:23:00 EDT

Dan ^Looks like 3 more weeks.
- posted at 12:26:00 EDT

Hasheri

Focuz: Currently fuzzy. Need a goal for 2015.

Activity	Stats
Running - Aerobic Viaduct - Pawnee Park 5:00am Weather: 56, 83%	8 miles 01:06:16 (8:17 min/mile)	Shoe: PI N2 Purple 0 miles on shoe Height: 5'10

The temp felt wonderful. Still covered in sweat but wonderful none the less. I climbed in bed at 7:55 last night, remember my wife coming in and asking if I was still awake, the girls hopping in the shower, and then nothing. It was a wonderful sleep.

getfuzzy sleep is the best!
- posted at 08:27:00 EDT

Linny That sounds like absolute heaven. The sleep part.
- posted at 11:24:00 EDT

baldguy

Focuz: 2015 - In memory of Matt

Activity	Stats
Running - 4:30am	2.57 miles 00:00:00	Shoe: Asics Gel Cumulus 16 Orange 0 miles on shoe

Due to lunch meetings later this week the plan was just run early all week and not flip flop my schedule around. Stomach has alternate plans this morning. Fine - no meeting today so I'll just run more at lunch.

Linny I'm very impressed with this early morning stuff.
- posted at 11:24:00 EDT

carljsamuelson 2.57 til the gut bomb goes off.
- posted at 01:17:00 EDT

baldguy ^You don't know how correct you are. Sweet corn for supper the night before - 'nuff said.
- posted at 02:13:00 EDT

Hasheri ^why I plan my morning routes to coincide with bathroom availability.
- posted at 05:29:00 EDT

baldguy ^ no such availability in blair at 4:30 in the morning without knocking on a door
- posted at 09:26:00 EDT

Focuz: Enjoy just getting out there!

Focuz: WSER take two!

Focuz:

Focuz: Mental Endurance

Focuz: Life isn\'t supposed to be fair, it\'s just supposed to be worth it! KB

Focuz: Completing my first full in 2015!

Focuz:

Focuz: Being Consistent

Focuz: Running pain free

Focuz: is a little blurry. Damn cheaters.

Focuz: Grandma's Marathon 2015

Focuz: Grandmas Marathon

Focuz: Summer conditioning

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

Focuz: Having Fun

Focuz: Believe in the power of Yet

Focuz: Never let a compliment go unspoken

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

Focuz: taking nothing for granted

Focuz: <18:00 5K

Focuz: Getting back into the swing of things.

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

Focuz: No Frills Masters Record

Focuz: UROC 100K

Focuz: Lentamente aprendiendo espa�ol

Focuz: Faster

Focuz: Chicago Marathon

Focuz: Faith, Hope and Love

Focuz: Fall 50K

Focuz: 2015 - In memory of Matt

Focuz: Just Keep Going

Focuz: No Frills Masters Record

Focuz:

Focuz: Sub 3 & school

Focuz: fall half mary PR

Focuz:

Focuz: Calm

Focuz: Bear Chase

Focuz: Enjoy the process.

Focuz: Sub 18:30 5k

Focuz:

Focuz: Be the Best Coach for the Team

Focuz: Heartland Marathon

Focuz: Sub 2:40 in 2015

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

Focuz: Currently fuzzy. Need a goal for 2015.

Focuz: 2015 - In memory of Matt