a Boston Run

Activity	Stats
Running - Aerobic LTF treadmill 5:00am	2.5 miles 00:00:00	Shoe: Brooks Glycerin13 Pink 0 miles on shoe

starguy

Focuz: Believe in the power of Yet

Activity	Stats
Running - Aerobic Treadmill	7.2 miles 01:03:14 (8:46 min/mile)	Shoe: Guide 8 B 0 miles on shoe Height: 5' 9'

BrianL

Focuz:

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

mc.lynch

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

slacker

Activity	Stats
basketball -	01:00:00

TommyBoy

Activity	Stats
Running - Tempo Treadmill	10 miles 00:00:00	Height: 5'07

I ran 10 on the treadmill. I did that in about 1:01:30. Got bored and picked up the pace. Started with 1/2 mile at 8mph, 1/2 at 8.5, Then hit 9.2-9.5 through 20 mins. At 20 mins, I went to 10mph and picked it up .1mph every minute until I hit 11, then did a minute at 11.5, a minute at 12, a minute at 11.5, then back down from 11.0-10.0. I added 5 minutes more at 10 mph before slowing down.

tbirdxc

Focuz: In the words of Brady Quinn, "Now I'm done."

Activity	Stats
Running - Intervals 4:00pm Weather: 32* sunny	5.2 miles 00:00:00	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

Easy jog to Lied Center w/4 tbirds. Did 2 x Lied loop (3/4 mile) @ approx. 6:00 pace. Return jog to West.

Bohldog

Focuz: PR @ Grandma's Marathon

Activity	Stats
Running - Just Running Harrison-Q Loop 5:15pm Weather: 30�	5.1 miles 00:43:15 (8:28 min/mile)	Shoe: Brooks Dyad 8 0 miles on shoe Height: 6' 4 Max HR: 167 Avg HR: 146

Rough going in some areas where not a shovel or snowblower even touched the sidewalk.

CoachGoz

Focuz: Grandma's Marathon

Activity	Stats
Running - Aerobic Treadmill 5:15am	4 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

Easy run on the treadmill that is easily 15 years old. One of these days it is going to stop of old age.

terrence

Activity	Stats
Running - Tempo The Narrows 11:00am	7 miles 00:00:00	Shoe: Rav 6 2015-11 Blue 0 miles on shoe

1.5 wu
4 tempo
1. 5 cd

TheNavigator

Focuz: Not every race has to be a PR.

Activity	Stats
Running - Aerobic 24H indoor track 7:30pm	8.0 miles 01:10:00 (8:45 min/mile)	Shoe: Nike Zoom Vomero 10 0 miles on shoe

First time using the indoor track at the new 24hr. Dodging people all run made the workout go faster!

Harpo

Activity	Stats
Running - Aerobic Zorinsky 5:00pm	3 miles 00:24:12 (8:04 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

theDude

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

Activity	Stats
Running - Aerobic David City 8:30pm Weather: lo teens, calm	8 miles 01:12:45 (9:05 min/mile)	Shoe: Saucony virrata blk (2) 0 miles on shoe Height: 5'10 Max HR: 157 Avg HR: 146

murtz

Focuz: Phoenix Marathon(3:20?)

Activity	Stats
Running - Tempo	13 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

2 mile warmup, 3 strides, 4 miles tempo, 8 minute jog, 4 miles tempo, 1 mile cool down

bsypal

Focuz: Sub 3 & school

Activity	Stats
Running - Aerobic	2 miles 00:00:00	Shoe: New Balance 980 0 miles on shoe Height: 6'2

red dress dash easy breezy

Hasheri

Focuz: Boston 2016

Activity	Stats
Biking - Intervals Basement Spin Bike 5:30pm Weather: Box Fan	00:45:00 0 mph	Height: 5'10 Max HR: 153 Avg HR: 141

4 x 10 min hard, 1 min standing recovery. Felt good to push the effort a bit. Now off to watch women's community college basketball.

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Tempo 5:30pm Weather: Still kinda nasty out there	4 miles 00:29:36 (7:24 min/mile)	Height: 6' 3 Weight: 179

rudy

Focuz: Lincoln 1/2

Activity	Stats
Running - Aerobic Hobby Lobby Loop 4:30pm Weather: 30 Sunny	5 miles 00:46:00 (9:12 min/mile)	Shoe: Saucony Blue Ride 6 0 miles on shoe Height: 6ft

Nice run with Booty. Trail was in good shape with just a few slick spots.

booty

Focuz:

Activity	Stats
Running - Aerobic Hobby Lobby Loop 4:30pm	5 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

With Rudy.

carljsamuelson

Focuz: commit

Activity	Stats
Running - Intervals E California, Big Papio 2:10pm Weather: 29�, 9 WNW, 65% Kept It Real�	4.51 miles 00:36:07 (8:00 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160204]: Big Papio On/Off Intervals

Set up the workout to have 12 intervals, knowing I may not have time for all of them...

18:00ish up, then time for 8 x (:35 on / :60 off), remainder down.

On (dist @ pace):
.10 @ 546
523' @ 553
.10 @ 548
.10 @ 548
513' @ 600 <- ha!
520' @ 555
.11 @ 520
.12 @ 458 <-- sucking all the air, wanting to puke!

happy birthday CoachGoz!!!

justinmollak You sucked all the air?!
- posted at 04:46:00 EDT

carljsamuelson ^yep, couldn't get enough (like Hopper in Blue Velvet (without all the horniness))
- posted at 04:53:00 EDT

DaveB ^I really wish I knew the reference, but never seen blue velvet. However, I think I get the idea
- posted at 05:14:00 EDT

justinmollak ^^had to YouTube to watch. Did you carry the oxygen mask with you and punch the air in the face after?
- posted at 05:18:00 EDT

carljsamuelson ^I'm always punching the air in the face!
- posted at 07:33:00 EDT

Ecto1

Focuz:

Activity	Stats
Running - Aerobic CU-Riverfront Weather: 25, Sunny, West wind	6.91 miles 00:55:00 (7:57 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

Sidewalks downtown and along the river were pretty clear. The Bob was closed (apparently for snow removal) but otherwise very passable.

DaveB

Focuz:

Activity	Stats
Running - Tempo Big Papio	7.07 miles 00:47:13 (6:40 min/mile)	Shoe: New Balance Boracay 0 miles on shoe Height: 6'5''

Nice running with the wind...colder against it

justinmollak Fast! Nice run!
- posted at 03:15:00 EDT

carljsamuelson Yep; cold into the wind, on fire w/ it.
- posted at 04:50:00 EDT

justinmollak ^on fire was about right.
- posted at 05:18:00 EDT

Jalan

Focuz: Embracing Old Man Style

Activity	Stats
Running - Aerobic Treadmill 12:00pm	5.2 miles 00:45:00 (8:39 min/mile)	Shoe: Merrell Trail Glove Silver 0 miles on shoe Height: 5'9

Linda

Focuz:

Activity	Stats
Running -	8 miles 00:00:00	Height: 5' 4

Yea!! I got outside to run. Ran out west first and the roads were still covered with ice and snow, so turned around went east and found a clear 3 mile stretch. Thank goodness things are starting to melt.

justinmollak It was nice out today!
- posted at 05:19:00 EDT

justinmollak

Focuz: enjoy every moment

Activity	Stats
Running - Mile Cutdowns Mollak10 11:00am	10.3 miles 01:10:35 (6:51 min/mile)	Shoe: Brooks PureFlow blue 0 miles on shoe

Set out to do my normal 10 mile route but had a bit of a change due to snow covered walks around mile 2. Legs started to respond to hills well around mile 4 so I decided to throw in a cut down workout from mile 6-9.

6:56, 6:31, 6:13, 5:51

Guess I better be doing that leg work more often...

Dan Nice workout!
- posted at 02:32:00 EDT

DaveB Nice run!
- posted at 04:26:00 EDT

carljsamuelson sweet jebus
- posted at 04:51:00 EDT

justinmollak Thanks y'all!
- posted at 05:19:00 EDT

Edie

Focuz: The year of the cross-train.

Activity	Stats
Running - Aerobic The Treadmill 10:00am	3.03 miles 00:25:39 (8:27 min/mile)	Shoe: 2-ASICS DS Trainer 20 - Bl/Si/ 0 miles on shoe Height: 5 10

Anyone got a good general/primary doctor they recommend? Mine just doesn't get it and ticks me off more than anything.

Cranky

Off to Florida in 2 days.

Weights (arms)
Treadmill

getfuzzy hang in there... 2 more days. :)
- posted at 02:13:00 EDT

Dan Have a great time in FL and good luck in the race! Sorry I don't have a good Dr recommendation for you.
- posted at 02:33:00 EDT

carljsamuelson Have you tried WebMD?
- posted at 04:52:00 EDT

BetzE

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

Activity	Stats
Swimming - Aerobic 5:00am	2.3 miles 00:00:00

4000 yards with Pat, Bryan, Paul, and Bill.
Happy birthday to Theresa - she's a keeper :)

Dan True words on CoachGoz!
- posted at 10:46:00 EDT

getfuzzy hey. :)
- posted at 02:13:00 EDT

Linny

Focuz: Run Smart.

Activity	Stats
Biking - Intervals Madonna Spin. 5:00am Weather: 15. Is it over yet?	00:45:00 0 mph	Height: 5'3

Me and Matt at Spin class with Michelle. The motherload of jumps today. Started the class with a coughing fit that drew worried looks from everyone, including Matt. No one likes a sickie. I assured him I was fine!! Started my antibiotics last night. My doctor friend at work yesterday said my eardrum was filled with 'bad stuff'. No probs. Just another perk of winter. Feeling good. Showered and zoomed to work in record time.

40 floors on the stairmill before spin.

Happy Happy BDay, Theresa--pretty much the nicest lady around. :)

Have a fab Thursday.

Dan Hope you feel better. Agree with you about CoachGoz!
- posted at 10:47:00 EDT

getfuzzy

Focuz: 60 minutes

Activity	Stats
Running - 5:00am Weather: In St. Paul 9, wc -4	3 miles 00:00:00	Height: 5'2"

Paths were plowed after Tuesday-Wed snowstorm.

Run plus weights.

BetzE Hi BarbE :)
- posted at 09:26:00 EDT

Edie :)
- posted at 12:07:00 EDT

justinmollak

Focuz: enjoy every moment

Activity	Stats
Yoga - Aerobic 5:00am	01:00:00

Leg conditioning and core work. Need to throw this in at least twice a week. I can tell where the legs a lacking strength. Run later

getfuzzy It's hard to find the time to do everything we know would help our training. so frustrating sometimes.
- posted at 08:39:00 EDT

moxie

Focuz: Get healthy

Activity	Stats
Biking - Aerobic Indoor Trainer 4:00am	01:00:00 0 mph	Height: 5'10 Avg HR: 125

Easy spinning after 75 minutes of weights/circuits. I'm trying to get better at pull-ups. I would like to be able to do 20 comfortably. I either need to gain five pounds of back muscle or lose 15 pounds overall.

justinmollak I also would like to be better at pull ups. Been along time since I have done them. It would be interesting to see how many I could do.
- posted at 08:22:00 EDT

getfuzzy Keep at it!
- posted at 08:41:00 EDT

Linny I'm such a wimp at pull ups. Irritates me to no end.
- posted at 09:06:00 EDT

WILLLINDGREN Pull ups on our maple tree are part of the NRGE interview process
- posted at 10:04:00 EDT

carljsamuelson I would like to be able to do one, yes just one, pull-up.
- posted at 12:46:00 EDT

getfuzzy ^Assist band, i.e., gigantic rubber band looped onto a pullup bar. :)
- posted at 02:15:00 EDT

hOg

Focuz: Sub 2:40 in 2016

Activity	Stats
Running - Aerobic Andy's Route 4:30am	10.5 miles 01:30:45 (8:38 min/mile)	Shoe: Asics Nimbus 17.6 0 miles on shoe Height: 5'8

Dan

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

Activity	Stats
Running - Aerobic treadmill	4 miles 00:33:44 (8:26 min/mile)

Happy Birthday Theresa!

Folks, set your DVRs: Womens and Mens Olympic Marathon Trials will be on NBC Saturday February 13 from noon to 3:00! It's the day before the LA Marathon and I will be out there cheering!

Song of the day: "It's Not Unusual" by Tom Jones.

moxie I'm pretty excited about that as well. Are you going to be spectating?
- posted at 08:06:00 EDT

justinmollak Awesome! Can't wait!
- posted at 08:21:00 EDT

getfuzzy getting closer. :)
- posted at 08:42:00 EDT

Linny That will be such an awesome trip for you, Dan. Good for you! So jealous.
- posted at 09:07:00 EDT

BetzE You are going to have such a great trip, Dan! Can't wait for the recap :)
- posted at 09:27:00 EDT

Dan Thanks all. Jerrod--I will absolutely be spectating! The start and finish area for the Trials is close to my hotel and I am stoked!
- posted at 10:45:00 EDT

carljsamuelson Wooooooooooooooooooooooo
Hoooooooooooooooooooooooo!
- posted at 12:47:00 EDT

Linda Good luck in your race! Have a great tine watching the trials, Will and I went to the last trials in Houston and it was a looped course so we saw the runners several times. It was great.
- posted at 02:11:00 EDT

Dan ^Nice! I watched the Women's Trials in Boston 2008 (day before Boston Marathon) and had a wonderful time! Their trials course was multiple loops as well, so I got to see them several times.
- posted at 02:36:00 EDT

Dan Likewise, the LA Trials course is multiple loops...not the same as the LA Marathon course, which is point to point.
- posted at 02:44:00 EDT

hskrrs

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

Activity	Stats
Running - Aerobic Dreadmill 5:00am Weather: Controlled climate	4.0 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

getfuzzy nice work on the dreadmill!! ;)
- posted at 08:43:00 EDT

bwandzi

Focuz: Rise To It

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

Between dark, calf issues, and ice. Very slow.

Core work

Kidd_Deuce

Focuz: Running 2016 injury free!!!!

Activity	Stats
Running - Aerobic Treadmill 5:30am	2.033 miles 00:20:00 (9:50 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

carljsamuelson Nice progression, KD!
- posted at 12:47:00 EDT

Dan ^agreed!
- posted at 02:37:00 EDT

Focuz: 70.3 or marathon??

Focuz: Believe in the power of Yet

Focuz:

Focuz: In the words of Brady Quinn, "Now I'm done."

Focuz: PR @ Grandma's Marathon

Focuz: Grandma's Marathon

Focuz: Not every race has to be a PR.

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

Focuz: Phoenix Marathon(3:20?)

Focuz: Sub 3 & school

Focuz: Boston 2016

Focuz: Lentamente aprendiendo espa�ol

Focuz: Lincoln 1/2

Focuz:

Focuz: commit

Focuz:

Focuz:

Focuz: Embracing Old Man Style

Focuz:

Focuz: enjoy every moment

Focuz: The year of the cross-train.

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

Focuz: Run Smart.

Focuz: 60 minutes

Focuz: enjoy every moment

Focuz: Get healthy

Focuz: Sub 2:40 in 2016

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

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

Focuz: Rise To It

Focuz: Running 2016 injury free!!!!