a Boston Run

smilEy

Focuz: Just run

Activity	Stats
Running - Aerobic Hood 6:15am	4.5 miles 00:40:06 (8:54 min/mile)	Shoe: PI - Road N3 - Blue 0 miles on shoe

mc.lynch

Activity	Stats
Running -	8 miles 00:00:00	Shoe: NB 890 Gray A 0 miles on shoe

Activity	Stats
Running - Intervals The Narrows 11:00am	7.75 miles 00:00:00	Shoe: Rav 6 2015-11 Blue 0 miles on shoe

Ecto1

Focuz:

Activity	Stats
Running - Hills Mill 9:00pm	5.25 miles 00:42:00 (8:00 min/mile)	Shoe: Zoom Fly 0 miles on shoe

2 up, 6x30 second hill (5) at 5k pace. 1.25 down

slacker

Activity	Stats
Running -	5 miles 00:00:00

BG

Focuz: Make it happen

Activity	Stats
Running - Aerobic 1:15pm	4.6 miles 00:35:45 (7:46 min/mile)	Shoe: Brooks Adrenaline 13 Red 0 miles on shoe

Cold at the start but starting getting warm quickly...not too bad once after a few minutes. Nice to get out.

Activity	Stats
Running - Aerobic Cherry Creek Trail 5:15pm	8 miles 00:00:00	Height: 5'07

theDude

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

Activity	Stats
Running - Aerobic David City 8:30pm Weather: hi teens, breeze	5 miles 00:45:15 (9:03 min/mile)	Shoe: ASICS Ultimate Tiger 0 miles on shoe Height: 5'10

kcsMom

Focuz: Starting over

Activity	Stats
elliptical - cross train 11:30am	01:30:00

groupw

Focuz: Getting back into the swing of things.

Activity	Stats
Biking - spinning	12 miles 00:39:40 18.15 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

CycleRobx - Grabbed the lower resistance trainer. Felt my legs needed a higher cadence workout tonight

Linny

Focuz: Run Smart.

Activity	Stats
Swimming - Aerobic Madonna ProActive 4000 yards. 2:00pm Weather: Cold.	2.3 miles 00:00:00	Shoe: Finz 0 miles on shoe Height: 5'3

Found time for this. So desperately needed. Best swim I've had in weeks.

Hasheri

Focuz: Boston 2016

Activity	Stats
Biking - Basement Spin Bike 5:30pm Weather: Box Fan	01:00:00 0 mph	Height: 5'10 Max HR: 143 Avg HR: 133

Didn't have to pick up kids and the house to myself so what do I do? Sit in the basement on my bike.

I did order a CEP achilles strap to see if some support might help when I try running again.

tbirdxc

Focuz: Hey Squints...about 30 days to retirement.

Activity	Stats
Running - Intervals 4:30pm Weather: 17*	4.8 miles 00:37:00 (7:42 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Up Dyson Hollow to warmup. Then 4x2 min. on/2 off and finished with 1 hard minute. Cool down. @6:04, @5:53, @5:43, @6:04, @5:48. Knee was a little questionable at the start and I could feel it throughout so was putting on the brakes a bit. Got worse...bummer.

carljsamuelson

Focuz: commit

Activity	Stats
Running - Intervals Westside Hillz, Big Papio Elevation: Ascent+291 Descent-291 1:06pm Weather: FL 8�, 14�, 4 NW, 55% Kept It Real�	5.35 miles 00:42:32 (7:57 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Omaha [20160112]: 15 x 25/60

2+ miles through the D66 hills as a warm up, then onto the Big Papio for 15 x :25 on, :60 off, just over a 1/2 mile cool down.

"On" splits (distance @ avg pace):
414' @ 518
421' @ 513
414' @ 518
424' @ 511
437' @ 502
447' @ 455
438' @ 501
443' @ 457
430' @ 506
447' @ 455
421' @ 513
451' @ 452
418' @ 515
411' @ 521
438' @ 501

happy birthday Kidd_Deuce!!

rudy Nice!
- posted at 05:58:00 EDT

booty

Focuz:

Activity	Stats
Running - Aerobic treadmill 4:30pm	5.50 miles 00:00:00	Shoe: Pink Saucony 0 miles on shoe

Decided to run the treadmill again today.

rudy

Focuz: Lincoln 1/2

Activity	Stats
Running - Aerobic The Z gate 3:30pm Weather: 20 light breeze Sunny	6 miles 00:53:22 (8:53 min/mile)	Shoe: Saucony Blue Ride 6 0 miles on shoe Height: 6ft

Had a good run. Foot still on the achy side. Need to find a place to run with less Ice.

Jalan

Focuz: Embracing Old Man Style

Activity	Stats
Running - Aerobic CC Grand Tour 12:00pm Weather: 8, sunny	5.7 miles 00:48:10 (8:27 min/mile)	Shoe: Merrell Trail Glove Green 0 miles on shoe Height: 5'9

Had to run in the streets, the sidewalks were like a block of ice. Most of the drivers were nice and moved over. A few times I had to jump in the snow

SAS

Focuz: 70.3 or marathon??

Activity	Stats
Running - Aerobic LTF treadmill 5:00am	3 miles 00:00:00	Shoe: Brooks Glycerin13 Pink 0 miles on shoe

Barbell. Foot was a little cranky at the end.

powerfade

Focuz: Calm

Activity	Stats
Running - Intervals Treadmill 11:45am	6.26 miles 00:50:00 (7:59 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

workout tuesday. too wimpy to go outside. Thursday looks promising

6 x 3 min on/2 min off, 10 min up, 10 min down.
9.2 x 2, 9.3 x 2, 9.4, 9.4/9.5/9.6

This workout was brought to you by "Bulls on Parade" by Rage Against the Machine

Dan Nicely done!
- posted at 02:43:00 EDT

carljsamuelson Did you rally around the family?
- posted at 03:51:00 EDT

Hasheri

Focuz: Boston 2016

Activity	Stats
Swimming - Aquatic Center Pool 11:30am	1.84 miles 00:59:00 (32:03 min/mile)	Height: 5'10

3250 total yards. Normal free, kick, pull warmup of 1000. 1000 free, 200 kick, 400 pull, 100 kick, 550 free. Felt tired today until the end, then everything felt a little more in sync.

bsypal How's the injury?
- posted at 02:24:00 EDT

Hasheri Seems to be better but it is hard to tell. At some point I need to test it again. Thinking about seeing if I can use the local AlterG.
- posted at 04:46:00 EDT

DaveB

Focuz:

Activity	Stats
Running - Intervals Big Papio	6.35 miles 00:44:22 (6:59 min/mile)	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

1 up / 1 down
5x1000
3:39, 3:33, 3:36, 3:36, 3:37

carljsamuelson Big Papio in good shape?
- posted at 01:11:00 EDT

DaveB Yeah. It's clean as a whistle
- posted at 01:24:00 EDT

Dan Good work!
- posted at 02:44:00 EDT

carljsamuelson ^^that it is!
- posted at 03:51:00 EDT

DaveB I've not done speed work since high school and its really kicking my butt. The hamstrings get sore!
- posted at 05:21:00 EDT

Edie

Focuz: The year of the cross-train.

Activity	Stats
FNBO Stairs - Chest Day 10:15am	1.38 miles 00:00:00	Shoe: 2-ASICS DS Trainer 20 - Bl/Si/ 0 miles on shoe Height: 5 10

Battle mode today.

Row machine - 5 minutes
Weights - body weight leg exercise between sets.
Stairs - Up to floor 17, elevator down: 5 times (85 floors total)

Dan Shawn, you will love Melbourne! I ran it as few years ago .
- posted at 02:46:00 EDT

BrianL

Focuz:

Activity	Stats
Running -	10.5 miles 00:00:00	Shoe: Nimbus 17 0 miles on shoe Height: 5'7

bsypal

Focuz: Sub 3 & school

Activity	Stats
Running - Hills See below	10 miles 00:00:00	Shoe: Brooks Defyance 8 Aug 0 miles on shoe Height: 6'2

Holy hills with Jason and Carolyn. Worked the ups. Was brisk out, even heading east to west.

BetzE

Focuz: Be kind whenever possible. It is always possible.

Activity	Stats
Running - Aerobic treadmill 5:30am	7.2 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

Took a little while to get started on my new millE this morning. Apparently, it was programmed with a demo mode, so I had to figure out how to get rid of that. Then, I figured out the the incline is somehow reversed. Ha! So, when it says it's at 15, it's really at zero. Oy! Well, I got some running in, and now I need to call for service :).

Linny

Focuz: Run Smart.

Activity	Stats
Strength training - Intervals Madonna-Body Circuit 5:15am Weather: Bitter and Ridiculous.	00:45:00	Height: 5'3

Day 3 of my forced 'break'. I really think Matt is feeling sorry for me....he actually joined me for this Body Circuit class. :)) Ahh, funny stuff. :)

Going to try to hit the pool today after work. Before I go certifiably insane.

Happy Tuesday.

getfuzzy Bitter it is. My goodness..... But the sun is out and that is very important! :))
- posted at 09:14:00 EDT

bsypal kudo's for breaking! it'll make you stronger (not that you want to hear it) :-)
- posted at 10:52:00 EDT

getfuzzy

Focuz: 60 minutes

Activity	Stats
Running - 5:30am Weather: In St. Paul -6, wc -24	2 miles 00:00:00	Height: 5'2"

So cold.... not too good today.

then I went to Girl Cave to do something... lift, Pilates, anything, and ended up sewing.

#Slacker #WussedOut #NoMoJo #OhWell

Linny Sewing....that's classic. I need to start that. What about knitting?? I would love a ton of stocking caps. Do you knit? I should start. :)
- posted at 08:59:00 EDT

getfuzzy I want to learn how to really knit--like mittens or those gloves where your fingers aren't covered. :))
- posted at 09:14:00 EDT

starguy

Focuz: Believe in the power of Yet

Activity	Stats
Running - Aerobic Treadmill 5:45am	6.2 miles 00:54:45 (8:49 min/mile)	Shoe: Guide 8 B 0 miles on shoe Height: 5' 9'

getfuzzy excellent early exercise!
- posted at 08:33:00 EDT

carljsamuelson Nice 10k in the morning!
- posted at 01:13:00 EDT

baldguy

Focuz: Learn to enjoy running again

Activity	Stats
5:00am	4.17 miles 00:00:00	Shoe: Asics Gel Noosa Tri 10 0 miles on shoe

Struggling on the treadmill. Just so tight in the morning. But got it done.

Watching CNN and the political analyst was asked what makes Iowa so different from New Hampshire. The response confused me - "Iowa is more Evangelical"? Guess growing up in Iowa I didn't find it to be a hot bed of Evangelicals. Whole lots of Catholics, Methodists, Lutherans, but not so much on the Evangelical front. Maybe I don't know what an Evangelical is or things have changed since I moved a mile across the border.

moxie

Focuz: Get healthy

Activity	Stats
- 4:00am	01:40:00	Height: 5'10 Avg HR: 125

Circuit training for a while followed by a 30-minute yoga session and PT routine. I somehow managed to puncture my second tire in two months in my basement. I couldn't get the patch to stick effectively on the last one so I switched the front and rear tubes since I don't ever intend to ride outside again. Going to try with some better adhesive tonight, I guess. I have no idea how I'm puncturing tubes on a magnetic metal track in my basement. I guess I'm good at breaking things.

getfuzzy nice workout Moxie!
- posted at 08:34:00 EDT

carljsamuelson "...don't ever intend to ride outside again." ??
- posted at 01:14:00 EDT

Hasheri That's impressive. Did you pump the tires up to max while the basement was cold and the temp warmed up? Also check your rim tape to make sure it is covering all the spoke holes.
- posted at 04:50:00 EDT

moxie ^The basement is pretty much constantly at around 45-50 degrees, without much change during the winter. I pumped it up maybe a week ago and it held pressure until yesterday. I'll check the rim tape...if I can find what that is. I am not handy.
- posted at 06:32:00 EDT

hOg

Focuz: Sub 2:40 in 2016

Activity	Stats
Running - Aerobic Zorinsky 4:30am	10 miles 01:23:00 (8:18 min/mile)	Shoe: Asics Nimbus 17.5 0 miles on shoe Height: 5'8

hskrrs

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

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 23 degrees wc 10 nw 8 clear	5.2 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Bit cooler this morning but not too bad. Most of the ice is gone, only one small slide. Nearly had a collision with some deer as I finished up. Blue Devils - Hornets tonight.

getfuzzy those deer are always standing in the road!! :)
- posted at 08:34:00 EDT

Dan

Focuz: Make the most of the gifts that God has given us.

Activity	Stats
Running - Tempo treadmill	8.5 miles 01:03:57 (7:31 min/mile)

Happy birthday Kidd!

Extremely rough workout, these are the toughest for me.

2 mile warm up
2.5 tempo
.5 recovery
2.5 tempo
1 mile cool down

Song of the day: "Feeling Good" by Michael Buble.

moxie Nice work! I never have great success with tempo intervals. Somehow splitting a 40-minute tempo effort into 2 or 3 parts is more difficult than a continuous effort.
- posted at 08:12:00 EDT

getfuzzy that is a tough w/o, well done
- posted at 08:34:00 EDT

Linny Nice, Dan!!! Love tempo runs. I'm so jealous.
- posted at 09:01:00 EDT

Edie Fantastic.
- posted at 12:53:00 EDT

carljsamuelson 'Cuz dan's TMT!
Tread
Mill
Tempo
- posted at 01:15:00 EDT

Dan Thanks all. Jerrod--agree with you on the tempo intervals.
- posted at 02:54:00 EDT

bwandzi

Focuz: Rise To It

Activity	Stats
Running - Aerobic	5 miles 00:00:00	Shoe: Brooks Ghost 7 Red/Black 0 miles on shoe

Early, solo, cold. All I had time for .

6 x Lake st hill, MYRTL+