a Boston Run

leanto

Focuz: Win masters competitions when I turn 60 (April 2015), set some age-group records at races

Activity	Stats
Running - Aerobic Deathmill	2 miles 00:20:00 (10:00 min/mile)	Shoe: BrooksPureFlow2 0 miles on shoe Height: 5' 9

powerfade

Focuz: Calm

Activity	Stats
Running - Aerobic Irvine, CA 8:30am	7 miles 00:57:43 (8:14 min/mile)	Shoe: Ravenna 5 - Black 0 miles on shoe Height: 6'00

easy 7. Swapped off day this week with Friday for travel.

terrence

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

TommyBoy

Activity	Stats
Running - Aerobic Bluffs Regional Park	13 miles 00:00:00	Height: 5'07

Ran a bit quicker pace at the bluffs and added in 8 by 1:00 on/off the 2nd half.

Jalan

Focuz: Embracing Old Man Style

Activity	Stats
Running - Aerobic Lake Cunningham 12:00pm	5.2 miles 00:00:00	Shoe: Merrell Trail Glove Apollo 0 miles on shoe Height: 5'9

mc.lynch

Activity	Stats
Running - Workout 6:30pm Weather: No gloves	10.5 miles 01:38:51 (9:24 min/mile)	Shoe: NB 890 Gray B 0 miles on shoe

Workout at X. First track workout this year. Warm up 3 miles, 3 x (800 @ 5 mile - 0:10, 800 @ 5 mile + 1:00, 800 @ 5 mile - 0:10, 800 jog rest), cool down 2 miles. Target was 3:40, 4:15, 3:40.

3:41, 4:06, 3:47, 5:40
3:47, 4:12, 3:37, 5:59
3:40, 4:08, 3:39

Slow but consistent. Much better than race last Sun.

mc.lynch

Activity	Stats
Running -	2.5 miles 00:00:00	Shoe: NB 890 Gray B 0 miles on shoe

Easy morning miles before evening workout.

McAttack

Activity	Stats
Rowing - Easy Row Basement Erg 4:30pm	2 miles 00:16:22 (8:11 min/mile)	Height: 6' 1

murtz

Focuz: I have no idea what I'm doing

Activity	Stats
Running - Aerobic	7 miles 00:00:00	Shoe: Blue/White Asics GT 2000-3 0 miles on shoe Height: 6'1

rabid_monkey

Activity	Stats
Running - Aerobic Treadmill	2 miles 00:00:00	Height: 6'-2

tbirdxc

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

Activity	Stats
Running - Hills Weather: 55*	3.1 miles 00:00:00	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Warmup jog to bottom of Avery Hill (0.8 mi). 2 sets of uphill 200s (30sec) w/2:30 between. Total uphill about 0.4 mi. Jog to bottom & repeat. Jog back to school. I shouldn't have been doing these. Very painful on right knee.

carljsamuelson you're not supposed to run on your knees, this ain't "Dorf on Running"
- posted at 10:33:00 EDT

Bohldog

Focuz: PR @ Grandma's Marathon

Activity	Stats
Strength Training - Strength Training 24 hr Fitness 6:00pm	00:40:00	Shoe: Asics Nimbus 0 miles on shoe Height: 6' 4 Weight: 198

Kidd_Deuce

Focuz: Running 2016 injury free!!!!

Activity	Stats
Running - Tempo Treadmill 7:15	3.299 miles 00:30:00 (9:05 min/mile)	Shoe: Nike Structure 17 0 miles on shoe Height: 5'9

5 min warm up at 6.3
Up .1 every 3 minutes (up to 7.0)
4 min cool down at 6.3

carljsamuelson awesome!!!
- posted at 10:33:00 EDT

camann

Focuz: I Can I Will

Activity	Stats
Running - Aerobic Lake Z 5:15am	4 miles 00:00:00	Shoe: Brooks Ravenna 4 0 miles on shoe

theDude

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

Activity	Stats
Running - Aerobic David City 6:00pm Weather: lo 50s, calm	9 miles 01:20:30 (8:56 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10 Max HR: 156 Avg HR: 143

Easy with form drills

Gloves would not have been a bad decision

Streaking: Day 722

JeremyMorris

Focuz: Run

Activity	Stats
Biking - Exercise Bike 6:00pm	20 miles 00:55:30 21.62 mph	Height: 6 ft

JeremyMorris

Focuz: Run

Activity	Stats
Running - Tempo Kearney Hike and Bike Trail 4:30pm Weather: 60-70	12 miles 01:14:40 (6:13 min/mile)	Height: 6 ft

10 min wu 40 min tempo 24:40 cd

CoachGoz

Focuz: Grandma's Marathon

Activity	Stats
Running - Aerobic Pacific, 114th, Trail extensio 5:00am Weather: 38�	6 miles 00:00:00	Shoe: 1st Ravenna 0 miles on shoe

Good run with Betsy and Dave

carljsamuelson

Focuz: commit

Activity	Stats
Running - Aerobic Center/88/Woolworth/Ridgewood Area Elevation: Ascent+252 Descent-254 1:44pm Weather: 57�, 2 W, 44%, RWI: 10	3.52 miles 00:29:13 (8:18 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160309]: He Double Dipped The Chip

Days like today I wish I could literally run for forever.

getfuzzy maybe you would end up in Minnesota. :)
- posted at 04:39:00 EDT

carljsamuelson ^taking the long way round to Bamff
- posted at 04:56:00 EDT

moxie What route would you choose for your infinite loop?
- posted at 07:37:00 EDT

carljsamuelson ^that's a GREAT question; probably something on a country road, w/ minimal to rolling hills.... wabash comes to mind
- posted at 10:35:00 EDT

groupw

Focuz: Getting back into the swing of things.

Activity	Stats
Running - Hills Weather: 66 Sunny light wind	2.62 miles 00:29:11 (11:08 min/mile)	Shoe: Brooks Pure Grit 0 miles on shoe Height: 5'9

1 mile warmup, 5xhill, .5 cool down. HR recovery took most of the downhill most times. Good to cross paths with Kylie.

rudy

Focuz: Lincoln 1/2

Activity	Stats
Running - Aerobic Zorinsky & More 4:30pm Weather: 60 Sunny	7.5 miles 00:00:00	Shoe: Saucony Guide 8 0 miles on shoe Height: 6ft

Had a really good run with My Booty. Looks like somebody had a really big bonfire out at the lake.

booty

Focuz:

Activity	Stats
Running - Aerobic Zorinsky and More 4:30pm	7.50 miles 00:00:00	Shoe: Purple/Yellow Glows 0 miles on shoe

With Rudy

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Aerobic Home 4:15pm Weather: 62 degrees	4 miles 00:00:00	Shoe: Nike Zoom Elite 7 0 miles on shoe Height: 6' 3 Weight: 181

jjjogger Happy Birthday to Kamster
- posted at 06:26:00 EDT

Ecto1

Focuz:

Activity	Stats
Running - Intervals CU-Riverfront Weather: 55, sunny, nearly perfect	6.12 miles 00:46:00 (7:30 min/mile)	Shoe: Zoom Fly 0 miles on shoe

Awesome day for a run.

6x600 at 3k-5k pace (90 AR)

slacker

Activity	Stats
Running - gravel grinder	10 miles 00:00:00

felt really good most of the run. mush less windy always seems to help :), i love spring, but hate the country yardwork....started today before i stopped sweating.

getfuzzy

Focuz: 60 minutes

Activity	Stats
Running - 5:00am	3 miles 00:00:00	Height: 5'2"

Heard the coyotes. And one owl.

Then The Skinny Jean Abs workout. :/

slacker my newfie barks at those darn coyotes all night sometimes.
- posted at 05:17:00 EDT

moxie Ha. I need to do that skinny jean abs workout. Nice running!
- posted at 07:35:00 EDT

baldguy

Focuz: Learn to enjoy running again

Activity	Stats
Running - 1:00pm	6.99 miles 00:00:00	Shoe: Asics Gel Cumulus 15 Lite Show 0 miles on shoe

Seriously? Not an even 7? Oh well. Cold started last night. Settling in to the chest, cough, sinus pain. Oh yippee.

carljsamuelson You are falling apart.
- posted at 04:56:00 EDT

moxie Way to get out there even though you are feeling down. Hope it's brief.
- posted at 07:35:00 EDT

DaveB

Focuz:

Activity	Stats
Running - Aerobic Big Papio	5.17 miles 00:39:02 (7:32 min/mile)	Shoe: New Balance Boracay #2 0 miles on shoe Height: 6'5''

Sore from yesterday but a good sore.

Edie You're running well.
- posted at 01:32:00 EDT

DaveB ^thanks Shawn. I just hope to avoid the injury bug before Boston. I'm super paranoid about every ache and pain right now
- posted at 01:38:00 EDT

carljsamuelson ^right on schedule then
- posted at 03:49:00 EDT

Edie

Focuz: The year of the cross-train.

Activity	Stats
Running - Aerobic Downtown\Iowa - South 10:30am Weather: Nice, 46�	8.10 miles 01:03:27 (7:50 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

"Look at me" run/workout. 10 push-ups after each mile.

carljsamuelson Yes!!!
WITNESS EDIE!!
- posted at 01:30:00 EDT

getfuzzy great mug!
- posted at 04:40:00 EDT

moxie Nice mug. Suns out, guns out.
- posted at 07:38:00 EDT

bwandzi

Focuz: Rise To It

Activity	Stats
Running - Aerobic 7:45am	6.5 miles 00:00:00	Shoe: Hoka Cliftons- teal 0 miles on shoe

Very easy recovery run around the lake. Beat up from weights and workout yesterday.

MYRTL+

Linda

Focuz:

Activity	Stats
Running -	6 miles 00:00:00	Height: 5' 4

Finally getting some speed back, 10x1/4 I warmed up after the first 2 and kept consistent.

getfuzzy excellent
- posted at 04:40:00 EDT

BrianL

Focuz:

Activity	Stats
Running -	10.7 miles 00:00:00	Shoe: Nimbus 17 LS 0 miles on shoe Height: 5'7

bsypal

Focuz: Sub 3 & school

Activity	Stats
Running - Aerobic	6 miles 00:00:00	Shoe: Nike Vomeros 0 miles on shoe Height: 6'2

6 glorious miles. Solid group from the 'Ko. Heel is little better so I'll take what I can get!

Dan Yay!
- posted at 11:56:00 EDT

carljsamuelson Huzzah healed heel!
- posted at 12:19:00 EDT

moxie Take it slow. A couple days easy now is no big deal.
- posted at 07:39:00 EDT

BetzE

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

Activity	Stats
Running - Aerobic 114th street 5:00am Weather: 40F	8 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

Pretty nice temps out there - with Dave and Theresa.

Happy birthday Kami!!

Hasheri

Focuz: Boston 2016

Activity	Stats
Biking - Basement Spin Bike 5:00am Weather: Box Fan	01:00:00 0 mph	Height: 5'10 Max HR: 142 Avg HR: 134

Up early for a spin. Heading for Colorado for a few days while the girls have spring break. Haven't been on the spin bike for awhile. It was a bit tough mentally. Didn't help that there wasn't much on TV.

BetzE Have a fun trip!
- posted at 10:35:00 EDT

Dan Enjoy Colorado!
- posted at 11:57:00 EDT

carljsamuelson Visiting some of your "budz" while you're there? Pothead.
- posted at 12:20:00 EDT

moxie Enjoy!
- posted at 07:39:00 EDT

swany

Focuz: Earning my "I Ran with Carl" badge

Activity	Stats
Running - Aerobic 5:00am Weather: 39	7 miles 00:00:00	Shoe: Brooks Ghost 8 Blue 0 miles on shoe Height: 6' 1"

MacE send off run.

Dan Where's he going?
- posted at 11:58:00 EDT

carljsamuelson ^Espa�a?
- posted at 12:22:00 EDT

swany ^Si.
- posted at 04:40:00 EDT

carljsamuelson ^RIP MacEE FamilEE Spring Breaks.
- posted at 10:36:00 EDT

Linny

Focuz: Run Smart.

Activity	Stats
Running - Aerobic Extended Sheridan Loop with Rock Island. 5:15am Weather: 37. Chilly.	10.02 miles 01:26:03 (8:35 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Mike Bergen texted saying he was in town for some Farming Expo and wanted to run--so, we did! Met at Shopko for a loop with me and Bryan mostly. Then added on four more with me and Matt. He's a good guy that paced the Halfsy with us. Told us his farming finger accident story. Yikes! Brutal.

Nice morning out there. Headed West now to the good ol Rocky Mountains. Winter Park to be exact. Gracie is excited to ski. You can find me by the fire with a warm beverage. :) Should be a good time. Can't wait for our morning runs in the mountains.

Have a great Wednesday.

justinmollak I love the mountains!
- posted at 08:46:00 EDT

hskrrs Have a great time. Wave as you go by.
- posted at 08:49:00 EDT

BetzE Have fun!
- posted at 10:35:00 EDT

bsypal Nice run today. Was great to meet Mike too. Drive safe and have fun with your best friend. ;-)
- posted at 10:48:00 EDT

Dan Wow, enjoy Winter Park!
- posted at 12:08:00 EDT

carljsamuelson Meeting up with some of your "budz" while there? Pothead.
- posted at 12:23:00 EDT

baldguy Altitude training, sweet.
- posted at 04:07:00 EDT

moxie That's a great place to visit. Pro tip: I've run into moose on all of my Estes trips at some point during a run.
- posted at 07:41:00 EDT

justinmollak

Focuz: enjoy every moment

Activity	Stats
Running - Intervals Westside Hillz 4:45am Weather: 38,	12 miles 01:22:29 (6:52 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

5k WU, 3 x 10min @ 10k w/ 5min AR, 5k CD

5:47, 4:13 (.75)
5:46, 4:13 (.75)
5:48<--cedar st hill 4:20 (.75) moved a trash can

felt pretty good for the most part. binge eating pancakes last night might have helped. Our 6 year old ordered 3 extra pancakes. got them and decided he was full... Oh well, more for me. Workouts will get increasingly more difficult over the next 4 weeks.

moxie Speedy! Do you have any short races coming up? State Farm?
- posted at 08:04:00 EDT

Linny Yay!! Can't wait to see these workouts. You are so tough, Justin. Your name came up on our run today. Mike said he talked with you recently. Trail talk. :)
- posted at 08:26:00 EDT

justinmollak ^mox, I don't have anything on the schedule right now. ^I've seen the workouts.. I'm glad there is a build up. :-) what's mikes last name?
- posted at 08:30:00 EDT

justinmollak ^^I saw that it was Mike Bergen. We did chat about Trail Nebraska recently. Im excited to see where it goes in the future.
- posted at 08:47:00 EDT

BetzE Dave said this morning that if we joined you for a workout, we would never see you :). Nicely done, as usual, Justin!
- posted at 10:37:00 EDT

Dan Killer workout!
- posted at 12:09:00 EDT

carljsamuelson If you ever need a partner on these workouts; I'll get my bike out! Not sure I'd be able to keep up... for real.
- posted at 12:24:00 EDT

Edie Be smart. Take care of yourself. Awesome.
- posted at 01:34:00 EDT

getfuzzy one word...Fast
- posted at 04:41:00 EDT

carljsamuelson

Focuz: commit

Activity	Stats
Running - Aerobic TheQ Elevation: Ascent+553 Descent-553 4:51am Weather: FL 36�, 39�, 5 WNW, 87% Kept It Real�	7.01 miles 00:59:47 (8:31 min/mile)	Shoe: Saucony Guide 8 [20151106] 0 miles on shoe

Papillion [20160309]: The Q

Out patrolling the mean streetZ of Papillion and La Vista w/ CoachP and Dan, always nice to chit chat w/ them; and, kudos to CoachP, gonna need to start calling her CounselorP come the fall.

Also, may have "fixed" my Mi Band 1s, seems to be tracking correctly now... fingers crossed.

carljsamuelson happy birthday Kamster!!
- posted at 07:33:00 EDT

justinmollak Ga Mornin! (uncle grandpa style)
- posted at 07:39:00 EDT

moxie Solid work. Good morning to keep it real.
- posted at 08:04:00 EDT

Linny Congrats on the Mi Band 1s! :D No idea what that is.
- posted at 08:24:00 EDT

BetzE That's some good company - and congrats to Colleen!!
- posted at 10:38:00 EDT

Dan Great to see you! Happy early birthday to Jocelyn!
- posted at 12:10:00 EDT

hOg

Focuz: Sub 2:40 in 2016

Activity	Stats
Running - Aerobic Zorinsky 4:00am	14 miles 01:54:00 (8:08 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

Dan

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

Activity	Stats
Running - Weather: 39; WNW wind 5 mph	5 miles 00:42:38 (8:31 min/mile)

Happy Birthday, Kami!

Another great run with Colleen and Carl! I'm incredibly lucky to have them as friends and running buddies!

Song of the day: "Unwritten" by Natasha Bedingfield.

carljsamuelson Awesome to see you this morning, Dan!
- posted at 07:35:00 EDT

justinmollak You sure about that Carl fella?
- posted at 07:40:00 EDT

moxie I need to get out with you all when my legs are back under me in a few weeks.
- posted at 08:03:00 EDT

Linny CoachP is just good people. That Carl?? Slightly suspect.
- posted at 08:22:00 EDT

carljsamuelson I'M not even sure about "That Carl" "fella" most days.
@mox: whenever you're ready
- posted at 12:32:00 EDT

Dan At Jerrod--we would love to have you join us!
- posted at 12:44:00 EDT

Dan

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

Activity	Stats
cross training: weights -	00:00:00

Before the run.

BetzE I can't believe Boston is only 40 days away!
- posted at 10:38:00 EDT

Dan ^Agreed!
- posted at 12:44:00 EDT

hskrrs

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

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 34 degrees sse 4 clear	3.6 miles 00:00:00	Shoe: Asics Kayono 22-1 0 miles on shoe Height: 6.0

Better but not quite 100%.

Linny Seriously, what happened?
- posted at 08:21:00 EDT

BetzE Hello Steve!
- posted at 10:39:00 EDT

getfuzzy :(
- posted at 04:42:00 EDT

moxie

Focuz: Get healthy

Activity	Stats
Running - Aerobic Field Club Trail 3:15am	4 miles 00:32:04 (8:01 min/mile)	Height: 5'10

Had trouble sleeping, so another early morning. Treadmill was having issues so I ventured outside for the first time. It was slightly rougher on the hip than I expected. Hopefully I can get the 'mill issues resolved to at least use as I continue to rehab. Did 60 minutes of legs and core work post- and stretching. Now 75 minutes of easy spinning.

Happy Humpday, all.

carljsamuelson That's like, what, 167 minutes of activity?! Kudos to you.
- posted at 07:34:00 EDT

justinmollak Sheesh! Always working hard! Keep it up!
- posted at 07:41:00 EDT

baldguy Early bird!
- posted at 08:03:00 EDT

Linny This makes me chuckle. So awesome. :)
- posted at 08:21:00 EDT

BetzE When I can't sleep, I eat a graham cracker, drink a glass of milk and go back to bed :).
- posted at 10:40:00 EDT

carljsamuelson ^FatCJS would eat the whole box, drink a half gallon of that moo juice (straight out the jug) and then go back to bed, covered in shame.
- posted at 03:50:00 EDT

moxie ^I like your strategy more than mine.
- posted at 07:42:00 EDT