a Boston Run

Stud

Focuz: Be the Best Coach for the Team

Activity	Stats
Running - Intervals CHS Track 4:15pm	6.50 miles 00:00:00	Shoe: Asics Kayanno 21 (Gld) 0 miles on shoe Height: 5'11

12 x 400's (Interval)

Worked with my distance kids today...pushed my top girl the last 4, and then jumped in and did 3 more with my hurdler girl...

Best I've felt in some time...left hip is tender and muscle is sore...

leanto

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

Activity	Stats
Running - Aerobic Running out of town today	3 miles 00:28:00 (9:20 min/mile)	Shoe: SauconyGreyKinv. race 0 miles on shoe Height: 5' 9

Tired after racing, humidity.

powerfade

Focuz: Calm

Activity	Stats
Running - Aerobic South Mountain Trail 7:45am	3.8 miles 00:57:32 (15:08 min/mile)	Shoe: Adrenaline 14 - Grey/Orange 0 miles on shoe Height: 6'00

Easy trail recovery run.

mc.lynch

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

BrianL

Focuz:

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

TommyBoy

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

Easy run with Dostal at the Bluffs.

tbirdxc

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

Activity	Stats
Running - Aerobic 5:00pm Weather: 75*	3.2 miles 00:25:20 (7:55 min/mile)	Shoe: Stinson Lite 0 miles on shoe Height: 6-00

Easy after practice and knee soreness made me turn back early. Yesterday's run was decent and the next day I suffer. Maybe I only get every other day any more?

CoachGoz

Focuz: Grandma's Marathon

Activity	Stats
Running - Aerobic Regency 5:00am	7.5 miles 00:00:00	Shoe: Adrenaline GTS 16 Purple 0 miles on shoe

Easier to get up after the time change than I thought - thanks to Betsy and Dave!

bwandzi

Focuz: Rise To It

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

Jalan

Focuz: Embracing Old Man Style

Activity	Stats
Running - Aerobic Lake Cunningham 12:00pm Weather: 61, sunny	5.2 miles 00:00:00	Shoe: Merrell Sonic Glove 0 miles on shoe Height: 5'9

A little too warm for my taste.

theDude

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

Activity	Stats
Running - Aerobic David City	5 miles 00:44:15 (8:51 min/mile)	Shoe: Nike Zoom Vomero 9 0 miles on shoe Height: 5'10 Max HR: 155 Avg HR: 143

carljsamuelson

Focuz: commit

Activity	Stats
Running - Hills District666 Elevation: Ascent+751 Descent-753 2:08pm Weather: 72�, SSW 7, 29%	6.06 miles 00:48:44 (8:02 min/mile)	Shoe: Saucony Guide 8 [20160130] 0 miles on shoe

Omaha [20160314]: Reverse District666

Too hot, too soon; #FatCJS was gasping for all the air, walking as necessary and feeling mucho frumpy.

Joslyn turned nine today (@ 10:35 AM specifically); it happened in a blink.

justinmollak Happy bday Joslyn! P.S. Stop stealing all air in my neighborhood
- posted at 06:31:00 EDT

Hasheri Happy birthday to Joslyn! I agree on the blink part. My oldest turned 9 in January.
- posted at 07:49:00 EDT

carljsamuelson ^^i prefer the upper buttcrust air of the loveland 'hood
^right?!
- posted at 10:37:00 EDT

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Aerobic Home 4:45pm Weather: 72 degrees	4 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 183

Wonderful run with Julie.

JeremyMorris

Focuz: Run

Activity	Stats
Biking - Exercise Bike 7:15pm	20 miles 00:59:40 20.11 mph	Height: 6 ft

JeremyMorris

Focuz: Run

Activity	Stats
Running - Tempo Kearney Hike and Bike Trail 5:45pm Weather: 60-70	12 miles 01:11:50 (5:59 min/mile)	Height: 6 ft

30:00 tempo with 6:00 easy twice

DaveB

Focuz:

Activity	Stats
Running - Aerobic Big Papio	4.02 miles 00:31:18 (7:47 min/mile)	Shoe: Saucony Zealot #2 0 miles on shoe Height: 6'5''

came down with a cold and felt like quitting after 2 miles. not sure how tomorrow is going to go. need some sleep

carljsamuelson no me gusta!
- posted at 10:38:00 EDT

groupw

Focuz: Getting back into the swing of things.

Activity	Stats
Running - Tempo Weather: 73 Cloudy humid	3.22 miles 00:26:53 (8:20 min/mile)	Shoe: Brooks Connect 2 black 0 miles on shoe Height: 5'9

Pi Run course in honor of Pi Day! Had to veer off course a couple times for traffic and people so it was a little long on GPS. Tempo run. Surprised at the pace given it was a little warm.

Hasheri

Focuz: Boston 2016

Activity	Stats
Biking - Aerobic N. Arterial, Lake North 5:00pm Weather: 70, SE 5	25.04 miles 01:16:08 19.73 mph	Height: 5'10 Max HR: 155 Avg HR: 138

Legs were feeling a bit beat after the miles yesterday so the bike called. Couldn't ask for a much nicer afternoon to go for a bike ride. Other than the bug that flew straight to the back of my throat, it was a pretty good ride.

carljsamuelson snack!
- posted at 10:38:00 EDT

McAttack

Activity	Stats
Rowing - Easy Row Basement Erg 5:00pm	6.2 miles 00:53:58 (8:42 min/mile)	Height: 6' 1

terrence

Activity	Stats
Running - Aerobic Memorial Park 11:00am	6.5 miles 00:00:00	Shoe: Rav 6 2016-02 Green 0 miles on shoe

starguy

Focuz: Believe in the power of Yet

Activity	Stats
Running - Aerobic Clearwater Falls 11:45am	6.3 miles 00:56:04 (8:53 min/mile)	Shoe: Kayano 0 miles on shoe Height: 5' 9'

felt pretty warm out.

Harpo

Activity	Stats
Running - Aerobic So Omaha 11:45am	6 miles 00:53:00 (8:50 min/mile)	Shoe: Ravenna 6 Blue 0 miles on shoe Height: 6'2

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

easy not easy day. felt rough. knee feels somewhat better

Edie

Focuz: The year of the cross-train.

Activity	Stats
Running - Aerobic Downtown\Iowa - North 10:30am Weather: Amazing, 52�	8.40 miles 01:05:45 (7:49 min/mile)	Shoe: Brooks Glycerin 13 - Bk/Bl/Slv 0 miles on shoe Height: 5 10

Spring sprung today. Perfect out. Fun new detour on the Iowa/North riverfront trail due to some sort of construction. Tons of frogs making frog noises along a marshy area.

carljsamuelson Probably another arena / convention center, or a Dunkin Donuts.
- posted at 05:46:00 EDT

justinmollak ^truth
- posted at 06:32:00 EDT

justinmollak Likely the dunkin donuts
- posted at 06:33:00 EDT

Linda

Focuz:

Activity	Stats
Running -	7.5 miles 00:00:00	Height: 5' 4

3 mile warm up with my hound and finished a mile and a half with Will!!! Beautiful day, working on my herb garden we dug 30 by 30 ft :)

getfuzzy are you planting already or just digging and starting seeds inside?
- posted at 12:25:00 EDT

carljsamuelson what kind of herbs have to be buried 30 feet down?
- posted at 12:30:00 EDT

starguy ^the ones that need grow lights?
- posted at 03:31:00 EDT

BetzE

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

Activity	Stats
Running - Aerobic regency hood 5:00am Weather: 50F	8 miles 00:00:00	Shoe: Saucony Omnis 0 miles on shoe

excellent running weather this morning - with Theresa and Dave.

getfuzzy Hello crane watcher. :)))
- posted at 12:25:00 EDT

Edie Hey Betz.
- posted at 01:21:00 EDT

justinmollak Nice to see you all for a second
- posted at 06:33:00 EDT

Ecto1

Focuz:

Activity	Stats
Running - Long Little Italy - Bob - Hanafan 5:30am Weather: 52, Foggy	11.19 miles 01:35:00 (8:29 min/mile)	Shoe: Structure 18 NiteLife 0 miles on shoe

Really cool/scary fog. I couldn't see even a hint of the lights of downtown from Heartland Park or the Ped Bridge.

getfuzzy nice run today!
- posted at 12:26:00 EDT

carljsamuelson lights out for Pi day
- posted at 12:31:00 EDT

Edie Big run.
- posted at 01:21:00 EDT

McAttack

Activity	Stats
Rowing - Easy Row Basement Erg 10:30am	3.73 miles 00:31:00 (8:18 min/mile)	Height: 6' 1 Weight: 210.8

getfuzzy sweet mug
- posted at 12:27:00 EDT

bsypal

Focuz: Sub 3 & school

Activity	Stats
Running - Aerobic See below	6.15 miles 00:00:00	Shoe: Nike Vomeros 0 miles on shoe Height: 6'2

really liking the Vomero's. big group today on a great morning. Heel is about at 60%. boo-hiss!!

carljsamuelson better than 50 percent
- posted at 12:31:00 EDT

getfuzzy

Focuz: 60 minutes

Activity	Stats
Running - 6:00am Weather: In St. Paul 50, dense fog, GRAY	2 miles 00:00:00	Height: 5'2"

Took Jack to the airport at 3:30 a.m. He's going to spring training in Fort Meyer so it's just Charlie and me for ten days. #GrapeFruitLeague #Twins #Cardinals #Baseball

I did a lot of weights and abs today and only had time for 20 minutes so I went out for a quick run. guess what I saw? Along the shores of Sucker Creek was a large mink! So cute.

Not ready for work again today. Happy Monday. :)

justinmollak Sweet! Happy Monday!
- posted at 09:52:00 EDT

BetzE You and Charlie better take a nap today :)
- posted at 11:11:00 EDT

carljsamuelson Mink!!
- posted at 12:31:00 EDT

Edie :)
- posted at 01:22:00 EDT

swany

Focuz: Earning my "I Ran with Carl" badge

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

Grinding it out on Q Street with Joe.

Edie Sup!
- posted at 01:23:00 EDT

Linny

Focuz: Run Smart.

Activity	Stats
Running - Aerobic Extended Sheridan Loop Goofy. 5:15am Weather: 48. Pleasantly humid!	6.24 miles 00:55:33 (8:54 min/mile)	Shoe: BrooksLaunch2PurpleZ 0 miles on shoe Height: 5'3

Lots of chatter today! Bryan, Jason, Ben, Troy, Carolyn, Matt, and me from Shopko for an easy 6. I earned my merit badge today for keeping the pace relaxed. They were proud of me. :) It was nice to get back to run with my peeps, and back to sea level to be able to breathe. The views along Hwy 2 didn't quite compare, but it's nice to be home all the same. Very active and busy vacay and my body is feeling it, but so fun all the same. Good times.

Happy BDay to my Mama. She is absolutely as good as it gets. :)

Have a fab Monday.

getfuzzy well done and welcome home
- posted at 09:02:00 EDT

bsypal nice to have y'all back and happy bday to the mama.
- posted at 10:24:00 EDT

BetzE always good to get back home :)
- posted at 11:11:00 EDT

justinmollak

Focuz: enjoy every moment

Activity	Stats
Running - Intervals Westside Hillz 5:00am	12 miles 01:23:00 (6:55 min/mile)	Shoe: Brooks Connect4 Black 0 miles on shoe

5k warm up and then 8 x 3:00 on/off. About a 2 mile cool down. This was mentally tough for me. After the miles of the last few days I was just worn out and it took me several intervals to settle in to the work out. The last one was mostly downhill and I was able to hammer it the whole time. The mileage has been tough, but I can tell that I'm getting stronger. Had a quick flyby and hello from Betsy, Theresa, and Dave during the first interval

Linny Way to grind it out when you weren't feeling it. Well done.
- posted at 08:24:00 EDT

getfuzzy awesome!
- posted at 09:03:00 EDT

BetzE you were flying by - we were just moseying along :)
- posted at 11:12:00 EDT

carljsamuelson have to ask, b/c I didn't know the answer myself: what's the point of all these speed workouts, when training for 50-60-100 milers?
- posted at 12:33:00 EDT

justinmollak Thanks, Barb and Linny! ^^betsy, you looked like you were flying but maybe that was my tunnel vision. ^carl, you gotta be able to fly even if you're running long. Training the body to know it can handle a faster pace when needed even after 40 or 90 miles
- posted at 01:30:00 EDT

carljsamuelson ^cool; I'll let the person who asked me know that, then
- posted at 05:49:00 EDT

moxie ^^That and it trains a separate engine. Despite it not being the primary engine at work in an ultra, it still plays a role.
- posted at 06:44:00 EDT

justinmollak ^this too!
- posted at 02:07:00 EDT

hOg

Focuz: Sub 2:40 in 2016

Activity	Stats
Running - Aerobic Zorinsky 4:00am	14 miles 02:00:00 (8:34 min/mile)	Shoe: Asics Nimbus 18.1 0 miles on shoe Height: 5'8

hskrrs

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

Activity	Stats
Running - School Loop 5:00am Weather: 39 degrees w 5 clear	4.2 miles 00:00:00	Shoe: Asics GT2000-3 White-1 0 miles on shoe Height: 6.0

Nice morning. Slept to the alarm, first time in a long while. At the game yesterday, a foul ball hit to the right field berm bounced once and hit a young man, knocking him out. EMT's worked quite a while before carting him off. Hopefully he is ok. Other that that and lots of traffic on the way home, a pretty good weekend. Happy pi day.

Linny Ugh. Poor guy. Hope he's ok. I was at a game once where a fly ball hit a baby in the stands. Luckily, baby was ok. Scary, for sure.
- posted at 08:25:00 EDT

getfuzzy that's a bummer. Glad you didn't get hit.
- posted at 09:03:00 EDT

BetzE Happy pi day to you!
- posted at 11:12:00 EDT

carljsamuelson that's some crazy bat speed, it hit the berm and then the kid... wow! hope the kid's okay.
- posted at 05:51:00 EDT