a Boston Run

ch

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

Activity	Stats
Running - Aerobic	3.07 miles 00:00:00	Shoe: Brooks adrenaline gts 15 0 miles on shoe Height: 5-8

Kidd_Deuce

Focuz: Completing my first full in 2015!

Activity	Stats
Hills Treadmill 6:15pm	4.5 miles 00:40:26 (8:59 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

.5 mile warm up at 6.3 and 2% 6 intervals of 1 minute at 8.0 and 6%, 2 minutes at 6.3 and 2%, 30 seconds at 8.0 and 8% and 2 minutes at 6.3 and 2%) .5 minute cool down 6.3 and 2%

BrianL

Focuz:

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

CoachGoz

Focuz: Try Something Different

Activity	Stats
Running - Aerobic 8:15am	6 miles 00:00:00	Shoe: Asics GT-1000 0 miles on shoe

Took the last 2 days off when going to the coaches clinic. I like having the freedom to take some days off, and not having a plan I have to follow. I was glad to run again today though:)

goldie1277

Focuz: Running pain free

Activity	Stats
Running -	5.08 miles 00:44:43 (8:48 min/mile)	Shoe: Altra Olympus Purple 0 miles on shoe

tbirdxc

Focuz: is a little blurry. Damn cheaters.

Activity	Stats
Running - Aerobic 7:00am Weather: 70*	4 miles 00:32:00 (8:00 min/mile)	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

From BHSU campus to grass xc repeat loops and return. Talked to Billy Mills in the salad bar line at lunch and he described the last 400 of his Olympic 10K to me. Very cool. He spoke in the afternoon and it was an incredible session. I stood and applauded...nobody else did...but he was awesome.

tbirdxc

Focuz: is a little blurry. Damn cheaters.

Activity	Stats
Running - Aerobic 3:30pm Weather: 75* lt. rain	10 miles 01:21:00 (8:06 min/mile)	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

The camp run on the Mickelson Trail is always my favorite. Drove up to the Kirk trailhead to start. Started out very easy at the tail end of pack. Tough uphill climb all the way to the turnaround. I was solo after about 3 miles. Got to turn and it started to rain for the next couple miles. Gorgeous rainbow over the hills and saw 3 deer on the trail. Almost a spiritual experience. I was the last guy back and got in the creek for a little bit. Went out in 8:30's and back in 7:30s.

packie

Focuz: Grandma's Marathon 2015

Activity	Stats
Running - Tempo Downtown	9.46 miles 00:00:00	Shoe: Asics GT-2K Grn (11) 0 miles on shoe Height: 6'1 Weight: 171

terrence

Focuz: Grandmas Marathon

Activity	Stats
Running - Tempo Casinos loop 11:00am	10.5 miles 00:00:00	Shoe: A2000 2015-07 Orange 0 miles on shoe

1.25 wu
8 tempo
1.25 cd

2ndLife

Focuz: Fall 50K

Activity	Stats
Running - Cruise Interval Run 8:30am Weather: 78� 82% SE5mph	8.0 miles 00:00:00	Shoe: Saucony Kinvara 4 Orng #2 0 miles on shoe Height: 5-7 Max HR: 164 Avg HR: 150

7-9 w/middle 3 @ MP. Solo on Iowa Levee/Narrows Park.

cgress

Focuz: Faith, Hope and Love

Activity	Stats
Running - Aerobic Southern Oaks 10:00am	3 miles 00:00:00	Height: 5'9

murtz

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

Activity	Stats
Running - Tempo	10 miles 01:24:11 (8:25 min/mile)	Shoe: Black 1000s 0 miles on shoe Height: 6'1

tempo intervals treadmill

7:15 ish 2 miles, 2:30 rest x 3

bwandzi

Focuz: Rise To It

Activity	Stats
Running - Aerobic	4 miles 00:00:00

Still sick from Sunday

Corre work

Ecto1

Focuz:

Activity	Stats
Running - Aerobic Conagra-Bob-Hanifan 9:00pm Weather: Cover of darkness	6.4 miles 00:54:00 (8:26 min/mile)	Shoe: Structure 18 0 miles on shoe

Worked late and ran downtown at dusk. Hadn't done that in a while and it's really cool to see the fountains and the energy of people milling about, falling in love, dancing, walking 9 abreast on the pedestrian bridge. All of it was lovely.

Pedro

Focuz: <18:00 5K

Activity	Stats
Running - Aerobic Field Club Trail 5:15pm	5.1 miles 00:42:00 (8:14 min/mile)	Shoe: Saucony Kinvara 5 0 miles on shoe

Double dip/junk miles

hskrrs

Focuz: One foot in front of the other...

Activity	Stats
Running - Race Lincoln County Fair 5k Certified? No 9:00pm Weather: 86 degrees s 15 clear slightly humid	3.35 miles 00:30:49 (9:11 min/mile)	Shoe: Asics GT2000-3 0 miles on shoe Height: 6.0

Weather front came through on my way to the race and made it a bit more comfortable to run, even at 86 degrees. Course was a bit long, lots of people thinking they ran a slow race for a 5k. Almost old home week, ran into several friends. Trudy, race director extraordinaire, Bob V, student manager when I was in school, state patrolman now, Jack M, long time running buddy, Wayne W, another long time running buddy, and Jason B, used to officiate him about 20 years ago, now the principal for the Tigers.

Lots of lightning on the way home, just like a fireworks show without the colors.

hskrrs

Focuz: One foot in front of the other...

Activity	Stats
Running - Aerobic Flat Rock NE 8:30pm Weather: 86 degrees s 15 clear slightly humid	.65 miles 00:00:00	Shoe: Asics GT2000-3 0 miles on shoe Height: 6.0

wu / cd

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	4 miles 00:38:29 (9:37 min/mile)	Shoe: Saucony light colored 0 miles on shoe Height: 5' 9

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	3 miles 00:29:26 (9:48 min/mile)	Shoe: Brooks Adrenaline blue 0 miles on shoe Height: 5' 9

groupw

Focuz: Getting back into the swing of things.

Activity	Stats
Biking - Aerobic Weather: 88 breezy humid	16.28 miles 01:35:26 10.24 mph	Shoe: Giant TS DX (4/22) 0 miles on shoe Height: 5'9

Easy group ride on the trails. Warm and humid. Felt OK while moving especially once we got some shade and clouds. Still stuffy when we stopped!

DaveB

Focuz:

Activity	Stats
Running - Aerobic Big Papio	4 miles 00:29:20 (7:20 min/mile)	Shoe: Saucony Mirage 4 0 miles on shoe Height: 6'5''

asgage

Focuz: Having Fun

Activity	Stats
Home Loop	4 miles 00:31:00 (7:45 min/mile)	Shoe: Brooks Pure Connect 2 0 miles on shoe

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Aerobic Jamaica North 5:30pm Weather: 83 degrees	6 miles 00:00:00	Shoe: Mizuno Inspire 8 Osaka 0 miles on shoe Height: 6' 3 Weight: 175

DD

Focuz: Chicago Marathon

Activity	Stats
Crossfit -	00:00:00

CrossFit appetizer: Back Squat - 2 reps every minute x8 @ 80% (125#) then 1 rep every min x 7 @90% (145#)

Workout - 8 minute amrap of 15 wall balls and 30 double unders. New jump rope didn't help much. 4+26.

carljsamuelson

Focuz: Heartland Marathon

Activity	Stats
Running - Tempo 88th Street Elevation: Ascent+181 Descent-175 1:30pm Weather: FL 92�, 86�, 9 SE, 62% RWI: 6	4.96 miles 00:40:06 (8:05 min/mile)	Shoe: Saucony Guide 7 [20150429] 0 miles on shoe

Omaha [20150723]: Tempo Thursday Fail, Again

Set out for a 4-mile Tempo run (655-713 goal); wussed out after crossing 3, even that was outside my window. I'm the best.

3.02 @ 22:14 ~ 7:22/avg; suck.

PixieNinja

Focuz: UROC 100K

Activity	Stats
Running - Aerobic Home-Z-WP 4:30pm Weather: 86, FL 92� 10 mph SSE wind Humidity 62%	12.2 miles 01:35:30 (7:49 min/mile)	Shoe: Nike Pegasus Purple 0 miles on shoe

Easy cruise around the lake w/ Mia. The humidity has returned. Yuck!

mc.lynch

Activity	Stats
Running - Regular run 9:00am Weather: Nice in shade, warmer in sun	12 miles 01:55:30 (9:37 min/mile)	Shoe: NB890 Blu/Blk 2015E 0 miles on shoe

Took day off to do stuff with family. Plan was shorter run and then head off for day trip. Schedule got pushed back so I had time for more. Good recovery run with 15 strides. Stretching, sit ups, push ups.

McAttack

Activity	Stats
Rowing - Easy Row Basement Erg 5:30pm	5 miles 00:42:30 (8:30 min/mile)	Height: 6' 1 Weight: 206.4

starguy

Focuz: Believe in the power of Yet

Activity	Stats
Running - Aerobic Treadmill 12:00pm	8.1 miles 01:11:20 (8:48 min/mile)	Shoe: Guide 7 E 0 miles on shoe Height: 5' 9'

getfuzzy Like your focus, Tim.
- posted at 04:30:00 EDT

carljsamuelson what fuzz said
- posted at 05:05:00 EDT

powerfade

Focuz: Calm

Activity	Stats
Running - Tempo Candlewood 12:15pm Weather: Warmish	6.2 miles 00:50:22 (8:07 min/mile)	Shoe: 870v3 - red/yellow #2 0 miles on shoe Height: 6'00

Tempo Intervals. 8 x 3 min on/1 min off. Heat adjusted pace; half marathon effort.

.44, .43, .44, .44, .44, .43, .42, .46

Hasheri

Focuz: Currently fuzzy. Need a goal for 2015.

Activity	Stats
Goose -	00:00:00	Height: 5'10

Calves & achilles have been a bit grumpy lately. No swimming for a few weeks has thrown me for a little bit of a loop as it was usually my rest day from running. At least I'll get to walk 9 holes of golf subbing in the Thursday night league.

carljsamuelson which course?
still three up there?
- posted at 05:05:00 EDT

BetzE

Focuz: Never let a compliment go unspoken

Activity	Stats
Swimming - Aerobic 5:00am Weather: 65F	2.3 miles 00:00:00

Woke up quickly with a dead mouse at the bottom of the pool. Luckily, my swim buddy picked it up with a towel and threw it away. Yuck.
4000 yards in a mouse free pool.

Linny GGGGGGGGROOOOOOSSSSSSSS!!
- posted at 03:13:00 EDT

Dan Yikes! Was it Pat that picked it up?
- posted at 03:38:00 EDT

starguy poor Mickey.
- posted at 04:11:00 EDT

getfuzzy ^ha ha!! good one. Probably not as cute as Mickey. :))
- posted at 04:31:00 EDT

Edie

Focuz: Sub 18:30 5k

Activity	Stats
Cross Train - Arm Day 9:30am	01:00:00	Height: 5 10

Hey SAS and Di, I mixed in some planks and box jumps to my Thursday gym routine. That's high octane stuff, jeah?

Standing Cable Reverse Curl: 17.5x16
Cable Concentration Curl: 35.0x20
Triceps Pushdown - Rope: 45.0x21
Preacher Curl Machine: 40.0x18
Machine Triceps Extension: 45.0x21
Standing Cable Curl: 47.5x21
Triceps Pushdown V-Bar: 35.0x21
Arm High Cable Curl: 27.5x19
Cable Wrist Curl: 55.0x21

Leg exercises after.

getfuzzy my arms would fall off. nice work
- posted at 12:25:00 EDT

Dan Nice gunz!
- posted at 03:39:00 EDT

carljsamuelson read an article on how to make your own plyo box @ home this morning; need to send it to Mollak, so he can make me one
- posted at 04:55:00 EDT

DD I love box jumps!! Nice work!
- posted at 10:16:00 EDT

Linny

Focuz: Run Smart.

Activity	Stats
Swimming - Aerobic Madonna ProActive 4000 yards. 8:45am Weather: Gorgeous.	2.3 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

3000 yards
1 min to stretch the calves
1000 yards
Now lounging poolside

Best swim I can remember. Felt strong. Relaxed and happy. :)

Day 1 of state swim meet. Molly swims the mile tonight. She'll be happy when that's over.

Have a nice Thursday please.

getfuzzy good luck Molly.
- posted at 12:25:00 EDT

BetzE Gotta love the mile. Will take a little longer than running the darn thing, though! Good luck to her this weekend!
- posted at 01:01:00 EDT

bsypal Good luck to her. I couldn't imagine swimming that far/long.
- posted at 02:41:00 EDT

Dan Best to Molly!
- posted at 03:40:00 EDT

carljsamuelson GOOOOOOOOOOOOOOOOO
MOLLY!!!!!!!!!!!!!!!!!
- posted at 04:56:00 EDT

Jalan

Focuz: Embracing Old Man Style

Activity	Stats
Running - Aerobic 7:00am Weather: 66, sunny	5.2 miles 00:44:30 (8:33 min/mile)	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

In Wall, SD. Ran 4 miles on a dirt track surrounding a abandoned football field. Formerly the home of the Wall Eagles. That Sun is already intense; it's going to be hot

Pedro Did you stop by Wall Drug for some free ice water?
- posted at 11:43:00 EDT

getfuzzy heading to the Black HIlls?
- posted at 12:26:00 EDT

DD

Focuz: Chicago Marathon

Activity	Stats
Running - Hills 6:15am	5 miles 00:00:00	Shoe: Brooks Pure Cadence 4 0 miles on shoe

2 mile loop with Court and Steph. Then 5x hills with Steph. Nice morning!

Edie I referenced you in a post up there ^
- posted at 12:19:00 EDT

oldguyrunnin

Focuz: Bear Chase

Activity	Stats
Running - Intervals The Z 4:00am	16 miles 00:00:00	Shoe: Ravenna 6! 0 miles on shoe Height: 5'11

Early soLo milez, a few with the crew, then threw in 5 x 3min on/off, rejoined the crew. Have enjoyed these mild mornings.

Have a nice little Thursday.

carljsamuelson Nice early 16'er!
- posted at 11:25:00 EDT

Edie Nice.
- posted at 12:19:00 EDT

SAS

Focuz: never take anything for granted

Activity	Stats
Running - Hills lifetime loop 5:00am	6 miles 00:00:00	Shoe: Brooks Ravenna5 Gray 0 miles on shoe

1 before barbell, 2 after barbell with Court and Di. Di and I headed back out for hill repeats x5. feeling good.

Edie I referenced you in a post up there ^
- posted at 12:19:00 EDT

runnermomof2

Focuz: taking nothing for granted

Activity	Stats
Running - Aerobic Zorinsky 4:45am	11.05 miles 01:30:00 (8:08 min/mile)	Shoe: Ravenna - white 0 miles on shoe

Early 2 then joined the 5am crew. Joined Rachel and Sarah for their tempo/steady state run while others did their own workouts...nice job all!

Edie Some good miles lately.
- posted at 12:19:00 EDT

Squints

Focuz: No Frills Masters Record

Activity	Stats
Running - Aerobic Elmwood/Memorial Park 5:00am	8 miles 01:12:00 (9:00 min/mile)	Height: 5'10

5 with Debra, 3 solo. Pedro sighting.

camann

Focuz: I Can I Will

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

1 with Steph before class and 2 after with Di and Steph.

Pedro

Focuz: <18:00 5K

Activity	Stats
Running - Aerobic Elmwood Loop 5:15am	6.1 miles 00:50:56 (8:20 min/mile)	Shoe: Nike Zoom Elite 7 0 miles on shoe

Nice to see a lot of runners out this morning, including Mr. and Mrs. Squintz.

theDude

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

Activity	Stats
Running - Leg Speed 6 x 30 5:15am Weather: mid 60s, calm	8 miles 01:12:00 (9:00 min/mile)	Shoe: New Balance XC 900 0 miles on shoe Height: 5'10

w/u
4 striders
6 sprints
c/d

smilEy

Focuz: Enjoy the process.

Activity	Stats
Running - Tempo Zorinsky 5:00am Weather: 66	12 miles 01:35:57 (7:59 min/mile)	Shoe: PI N2 - Blue (2) 0 miles on shoe

Tempo miles 3, 5, 7. Goal 7:10

6:54/7:06/6:50

Need better consistency but felt good.

oldguyrunnin Solid
- posted at 10:08:00 EDT

Edie ^That
- posted at 12:19:00 EDT

Dan Great workout!
- posted at 04:05:00 EDT

getfuzzy

Focuz:

Activity	Stats
Running - 4:30am Weather: In St. Paul 64, clear	3 miles 00:00:00	Height: 5'2"

Sleepless in St. Paul. :(

15-min FAst waLK, 10-min run, 2-min walk, 10-min run, 3-min walk, 10-min run, 18-min FAst walk. Total 63 minutes.

A few weights after.

Tomorrow I go up to 1x 15-min run.

The deer flies are merciless this summer. Bass terds.

Happy Thursday

hskrrs Nice!
- posted at 08:54:00 EDT

Pedro I forgot to mention, there were several large trees that were down along Minnehaha Parkway when I did my long run on Saturday. Some big enough to go completely across the road.
- posted at 09:22:00 EDT

getfuzzy Losing large, established trees makes me sad. That was a strong storm.
- posted at 09:41:00 EDT

Edie :)
- posted at 12:20:00 EDT

BetzE I love Minnehaha Creek. We used to live just a block away from it.
- posted at 01:03:00 EDT

hOg

Focuz: Sub 2:40 in 2015

Activity	Stats
Running - Aerobic Zorinsky 5:00am	12.5 miles 01:34:22 (7:32 min/mile)	Shoe: Asics Nimbus 17.3 0 miles on shoe Height: 5'8

hskrrs

Focuz: One foot in front of the other...

Activity	Stats
Running - Aerobic Water Totter 5:30am Weather: 68 degrees se 7 cloudy fog humid	5.3 miles 00:00:00	Shoe: Asics GT2000-2 Black 0 miles on shoe Height: 6.0

getfuzzy good morning. :)
- posted at 08:22:00 EDT

Dan

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

Activity	Stats
Running - Ralston/LaVista Weather: 67; 80% humidity	7.5 miles 01:00:00 (8:00 min/mile)

Estimated milez in a G.F.Z. With 12 x 25 seconds hard/1 minute easy mid-run.

Song of the day: "Time Stand Still" by Rush.

getfuzzy fast
- posted at 08:22:00 EDT

Edie Well done.
- posted at 12:20:00 EDT

justinmollak

Focuz: miles and miles and miles

Activity	Stats
Running - Aerobic Westside Hillz	2.25 miles 00:00:00	Shoe: Brooks Connect 4 red 0 miles on shoe

Bit of leg warm up then attempted the start of the ol' Mollak 10. Them hillz are big. Still got a lot of work to do to get back into good shape. Core, squats, and lunges after .

getfuzzy keep at it. doing good. :)
- posted at 08:22:00 EDT

carljsamuelson Them hillz ARE big!
Can't wait for another go @ Mollak10!
- posted at 11:27:00 EDT

Edie N
- posted at 12:21:00 EDT

BetzE Yes, they are!
- posted at 01:03:00 EDT