a Boston Run

Stud

Focuz: Be the Best Coach for the Team

Activity	Stats
Running - Intervals CHS Track 4:00	4.0 miles 00:00:00	Shoe: Asics Kayanno 21 (Gld) 0 miles on shoe Height: 5'11

Threshold 400's at practice today....easy peasy

dordio

Focuz:

Activity	Stats
Walking - Aerobic Whitehawk Loop 8:30pm	3 miles 00:49:16 (16:25 min/mile)	Height: 6'

terrence

Activity	Stats
Running - Aerobic The Narrows 11:00am	7 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

tbirdxc

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

Activity	Stats
Running - Aerobic 4:00pm Weather: 40*	6.7 miles 00:00:00	Shoe: Transcend - orange 0 miles on shoe Height: 6-00

Did some rotating 800s on the xc practice field, probably dropping into the 7:00 range at times. Did 3 miles of that and then added a couple of easy miles at the end on Ft. Crook Rd. loop.

moxie

Focuz: Get healthy

Activity	Stats
Running - Aerobic Dreadmill	2 miles 00:00:00	Height: 5'10

Second 'run' back. Easing into this. Feeling ok.

TommyBoy

Activity	Stats
Running - Aerobic Bluffs Regional Park	12 miles 00:00:00	Height: 5'07

Easy run at the Bluffs. Threw in 5 x 1:00 on/off on the way back.

Activity	Stats
walking -	00:30:00

carljsamuelson

Focuz: commit

Activity	Stats
Running - Intervals Center/Big Papio Elevation: Ascent+125 Descent-127 1:44pm Weather: FL 35�, 39�, 6 N, 65% Kept It Real�	6.01 miles 00:47:34 (7:54 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160303]: Glycogen Lock

Day late, dollar short, gave it a go anyway.

2.75 up, .75 down, intervals:
(.3 hard, .1 AR), 5
(.1 hard, .1 AR), 3

Split @ Avg Pace
.3: 146 @ 543, 146 @ 602, 144 @ 539, 145 @ 554, 148 @ 556
.1: 31 @ 513, 31 @ 455, 29 @ 428

Glycogen Lock delivery via Black Jelly Bellys

justinmollak Oh yea!
- posted at 07:44:00 EDT

Ecto1 Blazin'!
- posted at 01:00:00 EDT

theDude

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

Activity	Stats
Running - Aerobic David City 8:30pm Weather: lo 30s, calm	5 miles 00:44:30 (8:54 min/mile)	Shoe: Saucony virrata blk (2) 0 miles on shoe Height: 5'10

Easy with form drills & 6 striders

Keeping it real was a questionable decision

Last Youth BB practice tonight, Last 3 games on Saturday.

carljsamuelson RIP Youth BB.
- posted at 10:53:00 EDT

theDude ^I wouldn't say I'll be missing it, Carl
- posted at 11:04:00 EDT

mc.lynch

Activity	Stats
Running -	10 miles 00:00:00	Shoe: NB 890 Green B 0 miles on shoe

JeremyMorris

Focuz: Run

Activity	Stats
Biking - Exercise Bike 7:45pm	20 miles 00:58:30 20.51 mph	Height: 6 ft

JeremyMorris

Focuz: Run

Activity	Stats
Running - Aerobic Kearney Hike and Bike Trail 6:15pm Weather: 40s	12 miles 01:25:20 (7:06 min/mile)	Height: 6 ft

bwandzi

Focuz: Rise To It

Activity	Stats
Running - Intervals	8 miles 00:00:00	Shoe: Brooks Launch 3- red 0 miles on shoe

Mile repeats.

Breezy on the track, good for character.

4 x 1mile with 4:00 jog recovery.
5:24
5:24
5:24
5:22

core work and MYRTL+

Bohldog

Focuz: PR @ Grandma's Marathon

Activity	Stats
Running - Just Running Zorinsky 5:15pm Weather: 39�	7.5 miles 01:04:40 (8:37 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4

Forgot my watch at home, so no HR info today.

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Aerobic Home 5:30pm Weather: 45	5 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 180

BrianL

Focuz:

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

murtz

Focuz: I have no idea what I'm doing

Activity	Stats
Running - Aerobic	7.01 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

UP crew run. "Recovery"

carljsamuelson dig that focus man!
you work for UP?
- posted at 10:55:00 EDT

Ecto1

Focuz:

Activity	Stats
Running - Aerobic Tour of Little Italy 12:00pm Weather: 39, mostly cloudy, NNW 12	5.51 miles 00:47:00 (8:31 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

McAttack

Activity	Stats
Cycling - Steady State Ride Bike Trainer 4:00pm	4.9 miles 00:16:00 18.38 mph	Height: 6' 1

Get to run 2M tomorrow. Knees no better, no worse

McAttack

Activity	Stats
Rowing - Easy Row Basement Erg 3:30pm	3.73 miles 00:30:04 (8:03 min/mile)	Height: 6' 1

5x20 Box Squats prior.

CoachGoz

Focuz: Grandma's Marathon

Activity	Stats
Running - Intervals WHS Track 5:00am Weather: 31�	7 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

Workout with Meleia. 2 miles WU, 4x800 with 100 jog, 2.5 mile CD
(3:06, 3:03, 3:03, 2:59)
It felt good to run on the track again!

carljsamuelson Nice!!
- posted at 04:35:00 EDT

swany

Focuz: Earning my "I Ran with Carl" badge

Activity	Stats
Running - Aerobic Tranquility Mtn Bike Trail 12:00am	5 miles 00:00:00	Shoe: Brooks Ghost 8 0 miles on shoe Height: 6' 1"

Trails for lunch. Tranquility is still a bit squishy in spots.

carljsamuelson Aren't we all, post winter?
- posted at 10:55:00 EDT

Jalan

Focuz: Embracing Old Man Style

Activity	Stats
Running - Aerobic Lake Cunningham 12:00pm Weather: 36, cloudy	5.2 miles 00:00:00	Shoe: Merrell Sonic Glove 0 miles on shoe Height: 5'9

baldguy

Focuz: Learn to enjoy running again

Activity	Stats
11:45am	5 miles 00:47:14 (9:26 min/mile)	Shoe: Asics Gel Cumulus 15 Lite Show 0 miles on shoe

Easier pace than yesterday - that was planned. Mile splits pretty consistent. The most knowledgeable person about running I have ever experienced either though contact, published articles, or general info was Coach Jay Birmingham who said you can't run hard two days in a row - it's not the right way to train your body. he should know - he trained more champion runners than anyone I can think of. And lots of people tout "their" training methods which are nothing more than what Coach B was doing decades ago.

DaveB

Focuz:

Activity	Stats
Running - Tempo Elmwood	9.02 miles 00:59:12 (6:33 min/mile)	Shoe: New Balance Boracay 0 miles on shoe Height: 6'5''

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

powerfade

Focuz: Calm

Activity	Stats
Running - Tempo Candlewood 5:00am	9.85 miles 01:15:04 (7:37 min/mile)	Shoe: NB 1550v2 - Orange/Red 0 miles on shoe Height: 6'00

Tempo Thursday w/ Burke and Ilahi. 1 mile up, .85 down. 8 @ MGP. Goal 56:24. Actual 56:04.

Took a couple miles to settle in, but felt good otherwise.

carljsamuelson very nice
- posted at 11:37:00 EDT

getfuzzy very very nice
- posted at 12:37:00 EDT

Edie very very very nice
- posted at 12:53:00 EDT

BetzE

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

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

Swim day - with Pat and Dan. 4000 yards.
1250 warm up (guys were a little slow getting in the water today!)
5x50 underwater down, swim back
5x50 kick
5x50 swim
500 IM (50 fly, 100 back, 150 breast, 200 free)
3x150 pull
3x150 swim with middle 50 kick
12x50 swim, every 4th one breaststroke

and...Gracie made the JV soccer team, so, yay!

hskrrs Congrats to Gracie!
- posted at 09:54:00 EDT

getfuzzy Hurray Gracie! And most excellent swim today!
- posted at 09:55:00 EDT

baldguy Good job Gracie - the best sport there is!
- posted at 02:09:00 EDT

hOg

Focuz: Sub 2:40 in 2016

Activity	Stats
Running - Aerobic Zorinsky 4:00am	14 miles 01:53:13 (8:05 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

Linny

Focuz: Run Smart.

Activity	Stats
Running - Aerobic Kim's Route. 5:15am Weather: 34. No flurries!	7.11 miles 01:03:51 (8:58 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

First official Kim Collier Thursday! Carolyn, Matt, Greg, Jason, John, me, and the star of the show, Kim, met at The Mill for 7 easy miles of backwards LNK half. Beautiful homes on such a pretty route. All was well until 'someone' almost got hit by a truck on Sheridan, caught a curb lip, and ever so gracefully lowered herself to the ground. :/ Nice. The sure cure to a bruised hip, bloody knee, and a wounded pride is a new pair of running tights. :D

Post run coffee, and war wound clean up at The Mill. Good thing I got good people to take care of me, and to pass me the ibuprofen.

Have a good Thursday.

baldguy Another reason I don't run real early very often. Of course, In Blair I can run down the middle of the street with no problem and never see a soul.
- posted at 08:46:00 EDT

hskrrs Nobody said it would be easy. :)
- posted at 08:56:00 EDT

Dan Ouch! Sorry to hear about this. Hope you are OK!
- posted at 09:10:00 EDT

BetzE ^^ :). Glad you are ok!
- posted at 09:31:00 EDT

getfuzzy Ouch. Sorry to hear!
- posted at 09:56:00 EDT

bsypal Good to hear you're okay
- posted at 01:06:00 EDT

carljsamuelson You need to curb that kind of behavior.
HEYYYYOOOO!!!!
- posted at 04:41:00 EDT

Kidd_Deuce

Focuz: Running 2016 injury free!!!!

Activity	Stats
Running - Aerobic Treadmill 5:30am	3.1 miles 00:30:00 (9:40 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

getfuzzy 3 miles today! excellent!
- posted at 09:56:00 EDT

justinmollak

Focuz: enjoy every moment

Activity	Stats
Running - Aerobic 4:45am	10 miles 01:13:58 (7:23 min/mile)	Shoe: Brooks PureFlow Yellow 0 miles on shoe

Tried out some new areas this morning. Center to 60th to grover and back west. Some areas seemed a bit sketchy while running solo in the dark.

Linny Mace.
- posted at 08:07:00 EDT

baldguy Glock P26
- posted at 08:46:00 EDT

BetzE I'm pretty sure you could outrun anyone who came after you :)
- posted at 09:31:00 EDT

getfuzzy ^THAT! YES! :))
- posted at 09:57:00 EDT

justinmollak I figure I always have a little thunder (left fist) and a little lightning (right fist) with me. HA! ^^I think you might be correct. I may have tired legs, but they will carry me as far as I need to go.
- posted at 09:59:00 EDT

carljsamuelson Thunder and Lightning FTW!!!
- posted at 11:38:00 EDT

Dan

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

Activity	Stats
Running - Ralston/LaVista/Omaha Weather: 32; NW wind 5 mph	7.5 miles 01:00:35 (8:04 min/mile)

"It was 20 years ago today...", the Beatles once said. Big day for me on March 3, 1996! Nils Lofgren (my fave musician) played my favorite venue (the Ranch Bowl) in my hometown (Omaha). The band was Nils, Jeff Thall (2nd guitar, keys), Wornell Jones (bass) and Andy Newmark (drums). It was an incredible, high-energy show on the "Damaged Goods" world tour. Today's throwback Thursday mug is the flyer (signed) from that show!

Song of the day: "Daddy Dream" by Nils Lofgren--the opening song!

Linny Ah yes, The Ranch Bowl. Good times.
- posted at 08:08:00 EDT

BetzE Fun memory, Dan :)
- posted at 09:32:00 EDT

getfuzzy Springsteen was here Monday. Nils Lofgren played his first show with E Street Band in 1984 at the St. Paul Civic Center (I read anyway). :)
- posted at 10:01:00 EDT

carljsamuelson Dig that Ranch Bowl (RIP) flyer!!
- posted at 11:12:00 EDT

hskrrs

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

Activity	Stats
Running - School Loop 5:00am Weather: 35 degrees wc 24 nw 13 clear	4.2 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

BetzE Hello Steve!
- posted at 09:32:00 EDT

getfuzzy Hello Steve!
- posted at 10:01:00 EDT

rudy

Focuz: Lincoln 1/2

Activity	Stats
tour de France spin bike - Aerobic 3:00am	6.5 miles 00:30:00 (4:36 min/mile)	Height: 6ft

Got a good price on a spin bike from some guy that was moving so hoping to get a morning routine of spinning before work. run later.

Linny A Tour de France spin bike, none the less! Nice!
- posted at 08:10:00 EDT

baldguy I have a nice road bike I'll see ya - aero bars, clipless pedals, less than 1000 miles.
- posted at 08:48:00 EDT

Dan Nice work, Don! Spinning is great cross training.
- posted at 09:11:00 EDT

BetzE Plus, it's easier on your sore foot!
- posted at 09:32:00 EDT

getfuzzy Good Going, Rudy!!
- posted at 10:01:00 EDT