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January 4, 2017

Stud

Focuz: Keepin The Smiles
Activity Stats
Walking - Aerobic



 6.25 miles
00:00:00

Height: 5'11
Easy walking day after a good start to the year.

terrence

Activity Stats
Running - Aerobic
Treadmill

6:00am
 6 miles
00:00:00
Shoe: Adrnln 2016-11
0 miles on shoe

Timeyer

Focuz: ??? need a goal race
Activity Stats
Running -



8 miles
00:00:00

Height: 189
miles 4-7 in 1745, Hard easy 400s
73,71,72,68,71,71
cold

ch

Focuz: Life isn\'t supposed to be fair, it\'s just supposed to be worth it! KB
Activity Stats
Running -



3 miles
00:00:00
Shoe: Adrenline Black 16
0 miles on shoe
Height: 5-8

MikeyLikesIt

Focuz: Lincoln Half
Activity Stats
Running - Aerobic
Home


 4.00 miles
00:35:15
(8:48 min/mile)

Height: 5'11

lala

Focuz:
Activity Stats
Goose -



0 miles
00:00:00



tbirdxc

Focuz: Consistency/Progression
Activity Stats
Running - Aerobic


2:00pm
Weather: 15* sunny breezy
 4.9 miles
00:39:30
(8:03 min/mile)
Shoe: Pureflow 2
0 miles on shoe
Height: 6-00
Tried a different deer trail around the treatment lagoons and this route was much easier to navigate. Pretty much follows the Platte and then north to the treatment plant. Fun to get off road a little, esp.on a clear cold day in a little bit of new powder.

mc.lynch

Activity Stats
Running -



7 miles
00:00:00
Shoe: NB 630 Gray Silver A
0 miles on shoe
Didn't make it to X. Easy miles.

mc.lynch

Activity Stats
Running -



6 miles
00:00:00
Shoe: NB 890 Gray D
0 miles on shoe
Morning easy.

BetzE

Focuz: Show Up. Smile. Work Hard. Be Nice to People.
Activity Stats
Running - Aerobic
Deck 10, CocoCay

7:15am
Weather: 75F
 5.6 miles
00:00:00
Shoe: green & blue Omnis
0 miles on shoe
Another run on the cruise ship

CoachGoz

Focuz: 2 Timothy 4:7
Activity Stats
Running - Aerobic


5:00am
 8.5 miles
00:00:00
Shoe: Adrenaline GTS 16 Bluebird #2
0 miles on shoe

lala

Focuz:
Activity Stats




00:00:00



starguy

Focuz: Find my want to
Activity Stats
Running - Aerobic



 3.1 miles
00:27:26
(8:50 min/mile)
Shoe: Hurricane B
0 miles on shoe
Height: 5' 9'
Warm up then some strength training.

Kidd_Deuce

Focuz: Running 2016 injury free!!!!
Activity Stats
Running - Intervals
Treadmill

8:45pm
 2.5 miles
00:22:30
(9:00 min/mile)

Height: 5'9
5x400 intervals at 6.0 and 7.5.

theDude

Focuz: If you will it Dude, it is no dream.
Activity Stats
Running - Aerobic
David City

6:45pm
Weather: C.A.F.
 4 miles
00:36:15
(9:03 min/mile)
Shoe: Nike LunarTempo-2
0 miles on shoe
Height: 5'10

bwandzi

Focuz: Rise To It
Activity Stats
Running - Aerobic



 8 miles
00:00:00
Shoe: Hoka Vanquish
0 miles on shoe
Got some good looks from co-workers today.

8 x 30 second hills in the middle

Core work, lunge matrix, MYRTL

hskrrs

Focuz: One foot in front of the other...
Activity Stats
Running - Aerobic
Water Totter

5:30pm
Weather: 12 degrees wc 2 ene 8 cloudy light snow
 2.5 miles
00:00:00
Shoe: Ascis GT2000-3 White-2
0 miles on shoe
Height: 6.0
Late night, early meeting so slept in a bit. Snowed all day, not much moisture so it will be easy to move. Must have been compensating for my foot last night as the outside of the foot and the back of my leg is a bit sore. Boring games last night but at least we got paid. :)

jjjogger

Focuz: Lentamente aprendiendo español
Activity Stats
Running - Aerobic
Home

4:30pm
Weather: 13 degrees
 4.17 miles
00:00:00
Shoe: Nike Zoom Fly
0 miles on shoe
Height: 6' 3
Weight: 183

carljsamuelson

Focuz: cruise body by april; marathon body by may
Activity Stats
Running - HR, Easy
Mean Streets of The District
Elevation: Ascent+247 Descent-253
2:09pm
Weather: FL 5°, 14°, 6 NW, 48%
 6.92 miles
01:00:42
(8:46 min/mile)
Shoe: Saucony Guide 9 [20161024]
0 miles on shoe
Weight: 175/158
Max HR: 148 Avg HR: 141
Omaha [20170104]: MAF 141

Goal was to keep the HR at/near 141; I'd say I nailed it.

To do so, I have to run uphill slower (figured that'd be the case), but down and flat need to be a little quicker than I've probably been doing.

Using the 180 Formula, I'll go w/ Easy @ 141, Long @ 136 & Recovery @ 131; this base will be my January. Which I'll handle, like an ace. I'll be an ... Ace of Base.

HEYYYOOO!!!

freejack

Focuz: 2017 Boston Marathon
Activity Stats
Running - Aerobic


1:00pm
Weather: -7° wind chill. Again.
 8.01 miles
01:06:29
(8:18 min/mile)
Shoe: Brooks Ghost
0 miles on shoe
Height: 5'7
Would've liked to have gone more, but about an hour out there seems to be my limit in this cold. What do you guys put on the parts of your face to keep it from getting frost bit or windburnt? I've got a couple small areas where my neck gator doesn't reach that I need to pay better attention to.
  • carljsamuelson carljsamuelson I think I've heard vaseline can work. Never tried it though.
    • posted at 05:05:00 EDT
  • freejack freejack Perfect. I'll get to work on the beard. Do you think if I put that lash boost all the girls are using on their eyelashes that it will help on the face, too?
    • posted at 11:41:00 EDT

Squints

Focuz: 25,000 miles in 2500 days
Activity Stats
Running - Aerobic
Treadmill

12:00pm
 8 miles
01:00:00
(7:30 min/mile)

Height: 5'10
I decided for my New Year's resolution to give this running thing a try.
  • Edie Edie Good luck to you.
    • posted at 04:26:00 EDT
  • hskrrs hskrrs Don't think it will catch on.
    • posted at 04:51:00 EDT
  • carljsamuelson carljsamuelson Thought maybe you'd gone private / quit loggin'.!
    • posted at 05:07:00 EDT

Linny

Focuz: Grit.
Activity Stats
Running - Aerobic
Meadowlark On HumpDay.

5:15am
Weather: 4. nbd.
6.2 miles
00:52:03
(8:23 min/mile)
Shoe: BrooksLaunch3B&W&SEAFOAM
0 miles on shoe
Height: 5'3

Meadowlark. The guys were nice enough to go in Wednesday since I can't do Friday. Ahhh, so sweet. Me, Matt, Ben, Greg, and my failure of a watch--Warm-Weather Only Garmin. Felt good today. What a difference a day makes. :) Thank goodness there's always a tomorrow.

Plumbing problems resolved!! Only cost me my first born. :D

Have an awesome Wednesday.
  • freejack freejack Glad you got the plumbing fixed. My Garmin is holding up in this cold, my phone, however, is not. Yesterday it made it 40 minutes, today it made it 42.
    • posted at 11:44:00 EDT

Hasheri

Focuz: Get the Family moved to CO
Activity Stats
Running - Aerobic
Target loop, hospital, Drake

5:15am
Weather: 1, NW 8
 10.01 miles
01:22:58
(8:17 min/mile)
Shoe: Hoka Clifton II Grey/Acid
0 miles on shoe
Height: 5'10
Acupuncture is amazing. I had so many knots in my calves yesterday. Slept at my new place last night so I had to explore a bit this morning. Some snow in spots. Found some areas that were wonderfully cleared as well. The code finally started getting to me around mile 8. Face, forearms and hands were feeling it by the end.
  • Dan Dan Glad the acupuncture helped!
    • posted at 11:33:00 EDT
  • carljsamuelson carljsamuelson The Code usually gets to G around 4:30 am.
    • posted at 12:33:00 EDT
  • freejack freejack Way to stick it out. And yay for relief. Chiro tomorrow for me, can't wait.
    • posted at 11:45:00 EDT

Ecto1

Focuz:
Activity Stats
Running - Long
LT Zorinsky

5:00am
Weather: 5, -10 windchill
 10.06 miles
01:24:00
(8:20 min/mile)
Shoe: Guide 9 Hot Takes
0 miles on shoe
Parts of me froze, but not the important parts, so that's good.

dordio

Focuz:
Activity Stats
Goose - Aerobic



 0.00 miles
00:00:00

Height: 6'

Looks like 40% chance of snow this afternoon.

Still haven't convinced myself to put MTB on the Indoor Trainer...
  • carljsamuelson carljsamuelson Throw some fatties on it, keep on keepin' on, outside?
    • posted at 10:33:00 EDT

hOg

Focuz: Sub 2:40 in 2016
Activity Stats
Running - Aerobic
Zorinsky

5:00am
 10 miles
01:23:30
(8:21 min/mile)
Shoe: Brooks Ghost 9.1
0 miles on shoe
Height: 5'8

Edie

Focuz: The year of the cross-train.
Activity Stats
Running - Aerobic
Hood\Chalco\Other

5:00am
Weather: Breezy, 7: (WindChill -9)
 6.58 miles
00:54:18
(8:15 min/mile)
Shoe: Asics GT-2000 4 - B/S/W
0 miles on shoe
Height: 5 10

Max HR: 186 Avg HR: 162
Rest HR: 43
By far the coldest run of the year.
  • moxie moxie Bold proclamation on year 2017, day 4.
    • posted at 08:46:00 EDT
  • theDude theDude Still a "Top Ten" run of the year.
    • posted at 09:41:00 EDT
  • Ecto1 Ecto1 So yesterday's record didn't last very long?
    • posted at 09:52:00 EDT

moxie

Focuz: Now somewhere in the black mountain hills of Dakota...
Activity Stats
Running - Aerobic
Dreadmill

6:00am
 4 miles
00:00:00

Height: 5'10
40 minutes yoga, 60 minutes cycling pre. Easy running at high incline. I'm playing around with calisthenics. Did 5 rounds of the following:
3 chin ups
30 second wall squat
15 tricep dips
15 air squats
12 push ups
2 pull ups
5 hanging leg raises
10 decline push ups
30 power jumps (jump from squat bringing legs to hands)

+ 2 minutes of wall handstand holds after. Whole thing only took 25 minutes at most. I'm hoping this will advance my yoga practice a little.
  • getfuzzy getfuzzy really dig that calisthenics workout. wow!!
    • posted at 08:50:00 EDT
  • Edie Edie How did you come up with the reps numbers and what is the differnce between chin ups and pull ups?
    • posted at 08:50:00 EDT
  • moxie moxie ^Mostly random. I've been reading through some books on the subject. None of them lay out actual workouts so I strung this together. Chin up is palms facing toward you, pull ups are palms facing away. The latter is more difficult since you aren't aided by
    • posted at 09:18:00 EDT
  • moxie moxie your biceps. Handstands are just because I want to be able to do them without a wall. I'm working up to never having to do another damn plank or sit up again and just doing dynamic core stuff.
    • posted at 09:19:00 EDT
  • theDude theDude ^^^Same as the difference between unicorns and leprechauns.
    • posted at 09:42:00 EDT
  • carljsamuelson carljsamuelson Dynamic Core Stuff, from the makers of Happy Fun Ball.
    • posted at 10:35:00 EDT
  • Dan Dan ^Do not taunt Happy Fun Ball!
    • posted at 11:56:00 EDT
  • freejack freejack Unicorns and leprechauns. I just snorted.
    • posted at 11:47:00 EDT

getfuzzy

Focuz: Base
Activity Stats
Running -
McM to 96 and back

4:45am
Weather: In St. Paul -3, wc -24, clear
3.5 miles
00:00:00

Height: 5'2"



January wind present and accounted for.




  • moxie moxie Ice all gone?
    • posted at 08:45:00 EDT
  • Edie Edie :)
    • posted at 08:51:00 EDT
  • getfuzzy getfuzzy ^Footing is much better but you still have to watch where you are going as patches are here and there. Thanks for asking! :))
    • posted at 08:51:00 EDT
  • moxie moxie I didn't see the windchill. You are markedly tougher than me. I am allergic to anything below zero.
    • posted at 09:20:00 EDT
  • Ecto1 Ecto1 Ha! Present and accounted for!
    • posted at 09:54:00 EDT
  • freejack freejack Oh my goodness. But it was clear! Good work.
    • posted at 11:49:00 EDT

Dan

Focuz: 50-50 and BBB in 2017
Activity Stats
Running - Aerobic
treadmill


 5 miles
00:42:06
(8:25 min/mile)




Song of the day: "Thing Called Love" by Bonnie Raitt. Love Bonnie's sizzling slide guitar + some clever and funny lyrics courtesy of John Hiatt.
  • carljsamuelson carljsamuelson 11 days!!
    Great SotD (as usual) today, Dan.
    • posted at 10:37:00 EDT
  • Dan Dan ^Thanks! And, I thought of you the other day as I heard Me First and the Gimme Gimmes' version of "The Times They are a-Changin'"! Pretty inventive cover!
    • posted at 12:00:00 EDT
  • carljsamuelson carljsamuelson ^Me First and the Gimme Gimmes are on my "bands to see bucket list", if ever such a thing existed....
    • posted at 12:34:00 EDT

Dan

Focuz: 50-50 and BBB in 2017
Activity Stats
cross training: weights -



00:00:00




Before running.