a Boston Run

Stud

Focuz: Be the Best Coach for the Team

Activity	Stats
Running - Intervals CHS Track 4:15pm	6.0 miles 00:00:00	Shoe: Asics Kayanno 21 (Gld) 0 miles on shoe Height: 5'11

5 x 300's fast

Really proud of how we worked today...walking around after practice to get the full distance...I move a lot lol

powerfade

Focuz: Calm

Activity	Stats
Running - Intervals Irvine, CA 6:15am	9.25 miles 01:08:04 (7:21 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

6 x 1 mile strength workout. Goal pace was 6:45ish for each.

6:48, 6:36, 6:45, 6:42, 6:45, 6:35.

1 up, 1 down.

Activity	Stats
Running - Intervals The Narrows 11:00am	10.5 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

Activity	Stats
Running - Aerobic Cherry Creek Trail	12 miles 00:00:00	Height: 5'07

Jalan

Focuz: Embracing Old Man Style

Activity	Stats
Running - River Levee 5:00pm	5 miles 00:00:00	Shoe: Merrell Trail Glove Firefly 0 miles on shoe Height: 5'9

DaveB

Focuz:

Activity	Stats
Running - Intervals Big Papio	8.66 miles 00:58:20 (6:44 min/mile)	Shoe: New Balance Boracay 0 miles on shoe Height: 6'5''

3x2 miles goal 13:10 with .4 AR
12:21 (6:11 ave way too fast)
12:56 (6:28) much better
12:56 (6:28)
Little fast but loved the weather. Have to learn to slow down to my goal paces.

slacker

Activity	Stats
walking -	00:45:00

walk w/ mrs. slacker + some weights. felt sick all day.

bwandzi

Focuz: Rise To It

Activity	Stats
Running - Aerobic 3:00pm	4 miles 00:00:00	Shoe: Hoka Cliftons- teal 0 miles on shoe

tbirdxc

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

Activity	Stats
Running - Aerobic 4:00pm Weather: 65*	5.4 miles 00:00:00	Shoe: Adrenaline 15 0 miles on shoe Height: 6-00

Jog to Aldi. 6 x 4 min. jog/1 min. pickup/30s walk. Pickup segments not below 6 flat. Cool down back to West. Right knee is ok as long as I don't push too hard and keep stride length short. Not good.

BrianL

Focuz:

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

Bohldog

Focuz: PR @ Grandma's Marathon

Activity	Stats
Running - Aerobic Zorinsky 5:15pm Weather: 64�	7.6 miles 01:05:50 (8:39 min/mile)	Shoe: Brooks Adrenaline GTS 15 0 miles on shoe Height: 6' 4 Max HR: 155 Avg HR: 137

Nice night for a run. Felt pretty good, still working on keeping my easy runs easy.

mc.lynch

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

theDude

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

Activity	Stats
Running - Intervals David City 6:15pm Weather: hi 40s, breeze	11 miles 01:30:30 (8:13 min/mile)	Shoe: Nike LunarTempo 0 miles on shoe Height: 5'10 Max HR: 175 Avg HR: 150

w/u, 4 striders

8 x 600 (400 jog)
2:31 (157)
2:35 (160)
2:30 (161)
2:28 (164)
2:25 (166)
2:25 (166)
2:24 (165)
2:22 (166)

4 x 200 (400 jog) 36.3, 37.5, 37.7, 38.7

Hasheri

Focuz: Boston 2016

Activity	Stats
Running - Aerobic House loop 6:00pm Weather: 50, chilly breeze	3.25 miles 00:25:53 (7:57 min/mile)	Shoe: PI N3 Blk/Spicy Orange 0 miles on shoe Height: 5'10

No pain other than one point stepping off a curb but it went away. Probably good that I took an extra day off. Easing back into things again. Pace was faster than it should have been but the legs were fresh.

carljsamuelson

Focuz: commit

Activity	Stats
Running - Intervals Zorinsky Elevation: Ascent+275 Descent-277 1:02pm Weather: 64�, 11 W, 45%	4.01 miles 00:29:24 (7:19 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160308]: What I Had Time For

Short on time over lunch b/c I had to include an errand; so, I made the most of the time I had.

1.5 up, .5 interval, .25 AR, .5 interval, down; .53 @ 319, .51 @ 324

Soppin' @ the end; just drenched. Gross.

baldguy YUCK
- posted at 04:46:00 EDT

baldguy YUCK
- posted at 04:46:00 EDT

justinmollak YUCK
- posted at 05:33:00 EDT

carljsamuelson Whoops... I meant 2 up, the rest of the math checks out though.
- posted at 08:12:00 EDT

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Aerobic Home 5:30pm Weather: 58	4 miles 00:00:00	Shoe: New Balance Fresh Foam 0 miles on shoe Height: 6' 3 Weight: 182

rudy

Focuz: Lincoln 1/2

Activity	Stats
Running - Aerobic The Z gate 4:30pm Weather: 60 Cloudy	5.75 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Easy with Booty. Great weather!

rudy

Focuz: Lincoln 1/2

Activity	Stats
tour de France spin bike - Aerobic 3:00am	6.7 miles 00:30:00 (4:28 min/mile)	Height: 6ft

Did some spinning before work.

booty

Focuz:

Activity	Stats
Running - Aerobic Z Gate 4:30pm	5.75 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

With Rudy.

baldguy

Focuz: Learn to enjoy running again

Activity	Stats
Running - 2:30pm	4.26 miles 00:00:00	Shoe: Asics Gel Cumulus 15 Lite Show 0 miles on shoe

Toe next to the little toe on the right foot somehow rubbed raw on Sunday. Today was rubbing on the raw spot. Not fun, limped back after a couple miles. Screamed in the shower. PTO today thru Friday. Got the deck ready to go for some serious relaxing. Which, by the way, is where I am right now.

carljsamuelson Boo, raw toes. Yay, deck time!
- posted at 04:55:00 EDT

Squints

Focuz: Not Get Older

Activity	Stats
Running - Aerobic Linden Estates 12:00pm	8.4 miles 01:07:00 (7:58 min/mile)	Height: 5'10

No ill effects from the run Sunday.

Edie "The run". You referring to that little 44 mile stroll?
- posted at 03:41:00 EDT

carljsamuelson ^ha! was thinking the same thing.
- posted at 04:27:00 EDT

justinmollak 44 miles!
- posted at 05:34:00 EDT

booty Wow!
- posted at 06:45:00 EDT

Harpo

Activity	Stats
Running - Aerobic So Omaha 12:15pm	6 miles 00:54:11 (9:01 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

starguy

Focuz: Believe in the power of Yet

Activity	Stats
Running - Intervals Clearwater Falls	7.31 miles 01:00:50 (8:19 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

tried some 'easy' intervals. so far so good.

carljsamuelson awesome!!
- posted at 08:17:00 EDT

Ecto1

Focuz:

Activity	Stats
Running - Aerobic 12:00pm Weather: 60s, breezy but gorgeous day	6.37 miles 00:53:00 (8:19 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

Got passed by a guy in matching gray cotton shorts and tank top. He was going so fast that the wind whipped through the majestic mane that was his back hair. Now I'm questioning everything.

justinmollak Going to start running in a matching cotton uniform?
- posted at 05:36:00 EDT

swany

Focuz: Earning my "I Ran with Carl" badge

Activity	Stats
Running - Aerobic Tranquility Mtn Bike Trail 12:00	4.75 miles 00:00:00	Shoe: Nike Pegasus 31 Blue #2 0 miles on shoe Height: 6' 1"

Soaking up some sun (skinz) on the trails at Tranquility.

murtz

Focuz: I have no idea what I'm doing

Activity	Stats
Running - Aerobic	6.5 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

enjoyable.

Linda

Focuz:

Activity	Stats
Running -	10.5 miles 00:00:00	Height: 5' 4

Got it done 2x3 miles all on soft gravel roads. Tired at the end..

justinmollak Nice work!
- posted at 05:36:00 EDT

Edie

Focuz: The year of the cross-train.

Activity	Stats
Cross Train - Chest Day 9:15am	01:00:00	Height: 5 10

Row machine: 10 minutes
Weights: Chest day
Stationary bike: 15 minutes

bwandzi

Focuz: Rise To It

Activity	Stats
Running - Intervals 8:00am	10 miles 00:00:00	Shoe: Brooks Launch 3- red 0 miles on shoe

Feast.

2 x 3mi w/ 1 mi (very easy) recovery
Goal was 17:15 (would have taken anything between 17:00 and 17:30 though)

Missed individual mile splits, but the average came out fine. Was surprised it went that well. Tailwind on the first set and headwind on the second. Just didn't feel that good. Still beat up from a less than satisfactory LC10k. I will take it though.

17:14
17:12

justinmollak Nailed it! Great workout!
- posted at 03:05:00 EDT

Linny

Focuz: Run Smart.

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

45 min of weights and then 4000 yards in the pool with 500 kick and 500 pull.

justinmollak I'm pretty sure I wouldn't make it a mile
- posted at 05:36:00 EDT

BetzE

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

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

I love when they open the gym doors a little early - jumped in the pool right at 5am. Nice.
4100 yards.

justinmollak Sweet!
- posted at 05:37:00 EDT

justinmollak

Focuz: enjoy every moment

Activity	Stats
Running - Aerobic Westside Hillz 7:30am	8 miles 01:03:30 (7:56 min/mile)	Shoe: Brooks PureFlow Yellow 0 miles on shoe

up at 3:30am Monday. Run, Drive, work, drive, home at 12am.. Body was pretty worn out. Just drug it along for an hour and called it good. Now off to work again. Yahoo

BetzE that's a long day!
- posted at 10:33:00 EDT

carljsamuelson You work @ Yahoo?
- posted at 11:29:00 EDT

Dan ^nice one
- posted at 12:45:00 EDT

Dan Run. Drive. Work. Repeat.
- posted at 12:58:00 EDT

justinmollak ^should be a sleep in there somewhere though. ^^^carl, you're a yahoo.
- posted at 03:06:00 EDT

Squints I would have slept in. ^x4 I work in the same building as Yahoo; they're not running at 3:30 am (or at all)
- posted at 03:23:00 EDT

justinmollak ^tried to sleep in but the wife and kids woke me up, couldn't get back to sleep.
- posted at 05:00:00 EDT

carljsamuelson @Squints: you're a yahoo
- posted at 05:32:00 EDT

CoachGoz

Focuz: Grandma's Marathon

Activity	Stats
Running - Tempo Candlewood 5:00am Weather: 60�	7 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

2 mile WU, 3 mile tempo, 2 mile CD. Another good workout around Candlewood with Meleia. (6:21, 6:26, 6:29)

justinmollak Great Work!
- posted at 09:57:00 EDT

BetzE Great workout Theresa and Meleia :)!
- posted at 10:34:00 EDT

Edie Fantastic. I miss lapping Candlewood with you.
- posted at 11:59:00 EDT

Dan You both tore it up!
- posted at 12:59:00 EDT

Squints nice
- posted at 03:23:00 EDT

hOg

Focuz: Sub 2:40 in 2016

Activity	Stats
Running - Aerobic Zorinsky 4:00am	14 miles 01:59:47 (8:33 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

getfuzzy

Focuz: 60 minutes

Activity	Stats
Running - 6:00am Weather: In St. Paul cloudy, 55.	3.5 miles 00:00:00	Height: 5'2"

That actually wasn't too bad today.

hskrrs Heat wave.
- posted at 09:33:00 EDT

BetzE 55 degrees! Most excellent Barb!
- posted at 10:34:00 EDT

Kidd_Deuce

Focuz: Running 2016 injury free!!!!

Activity	Stats
Running - Aerobic Treadmill 6:00am	3.149 miles 00:30:00 (9:31 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

getfuzzy keep going!
- posted at 07:51:00 EDT

BetzE Up to thirty minutes!
- posted at 10:34:00 EDT

carljsamuelson ^that
- posted at 11:30:00 EDT

Dan Excellent!
- posted at 01:00:00 EDT

justinmollak Awesome!
- posted at 03:06:00 EDT

Kidd_Deuce Thanks guys! Feeling much better. 7 weeks in. Still ramping up slowly but liking how I feel and where I am at!
- posted at 04:13:00 EDT

carljsamuelson when do you graduate from the mill?
- posted at 05:33:00 EDT

Dan

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

Activity	Stats
Running - Tempo Weather: 63(!); S wind 13 mph; singlet and shorts!	8 miles 00:59:20 (7:25 min/mile)

2 miles warm up//4 mile tempo run//2 miles cool down. Although the actual 'tempo' was short, it was important to me to keep the splits fairly even; and to give equal distance to the headwinds and tailwinds.

Song of the day: "Funeral For a Friend/Love Lies Bleeding" by Elton John.

moxie Nice work. Singlet and shorts? That's always a win.
- posted at 07:32:00 EDT

getfuzzy fast
- posted at 07:51:00 EDT

justinmollak Great workout! I'm glad it's staying warm now!
- posted at 09:58:00 EDT

BetzE That's a well thought out work out :). Nice one, Dan!
- posted at 10:35:00 EDT

hskrrs

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

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 41 degrees wc 31 w 12 clear	4.2 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

getfuzzy little cooler today. :)
- posted at 07:52:00 EDT

BetzE Pain free?
- posted at 10:35:00 EDT

hskrrs Not quite but better.
- posted at 12:21:00 EDT

moxie

Focuz: Get healthy

Activity	Stats
Biking - Aerobic Indoor Trainer 3:45am	00:40:00 0 mph	Height: 5'10 Avg HR: 137

Another early morning at work. Easy spinning + stretching followed by an hour of weights. Steady state cycling tonight. Joy.

getfuzzy you are building so much strength after all these weeks of cycling and weights!!
- posted at 07:52:00 EDT

BetzE That's pretty early - wow!
- posted at 10:36:00 EDT

justinmollak You're daily start time is crazy. It would take some getting used to for me. can't get to sleep early enough.
- posted at 03:07:00 EDT