a Boston Run

tbirdxc

Focuz: Consistency/Progression

Activity	Stats
Running - Aerobic 2:00pm Weather: 68* sunny	5 miles 00:38:56 (7:47 min/mile)	Shoe: Launch III 0 miles on shoe Height: 6-00

Knee felt a little better...ran a little quicker. Pain in groin seems to be decreased but still present. Saw Dr. Shawn for a third time and I think I'll wait a bit before returning. I think I have some healing to do before I get better and adjustments are not going to help. Track meeting at Platteview. Larger turnout than I expected.

CoachGoz

Focuz: Lincoln Half

Activity	Stats
Running - Hills WHS Track 4:45pm	5 miles 00:00:00	Shoe: Adrenaline GTS 17 Silver/Purpl 0 miles on shoe

1 mile WU, 4 x hill, pickups on the track for 6 laps, 1+ mileCD

ch

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

Activity	Stats
Running - Aerobic	4 miles 00:00:00	Shoe: Adrenline Black 16 0 miles on shoe Height: 5-8

Bohldog

Focuz: PR @ Grandma\'s Marathon

Activity	Stats
Running - Aerobic Lake Wehrspann 5:45pm	6 miles 00:53:28 (8:54 min/mile)	Shoe: Mizuno Wave Rider 19 0 miles on shoe Height: 6' 4 Max HR: 162 Avg HR: 139

starguy

Focuz: Find my want to

Activity	Stats
Running - Intervals West Papio 6:00pm	8.2 miles 01:05:04 (7:56 min/mile)	Shoe: Guide 9 A 0 miles on shoe Height: 5' 9'

2 up
3 x 1, .5 AR
2.2 down

felt pretty good, except I forgot a light and it got really dark on the way back. did the cool down way to fast.

Hasheri

Focuz: Get the Family moved to CO

Activity	Stats
Biking - Aerobic AM & PM Commutes Weather: windy each way	12.7 miles 00:00:00 0 mph	Height: 5'10

Patella tendon was really sore all Monday so I figured cross training would be better today and the weather was pretty good for riding other than headwinds both directions.

groupw

Focuz: Getting back into the swing of things.

Activity	Stats
Biking - spinning	15.5 miles 00:53:01 17.54 mph	Shoe: Giant OCR1 - 5/12 0 miles on shoe Height: 5'9

Spinervals - "Sweating Buckets" - Quads a bit tight at first. Loosened up as the workout went on. Days like this make me anxious for the time change!

theDude

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

Activity	Stats
Running - Leg Speed 9 x 30	10 miles 01:32:00 (9:12 min/mile)	Shoe: NB XC 700 v3 0 miles on shoe Height: 5'10

w/u
4 striders
9 sprints
c/d

carloscogua

Focuz:

Activity	Stats
Running -	5.1 miles 00:00:00	Shoe: GTS 1600 blue 0 miles on shoe

lala

Focuz:

Activity	Stats
Running - Treadmill	5.3 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

justinmollak

Focuz: enjoy every moment

Activity	Stats
Running - Aerobic Westside Hillz 4:45pm	3.4 miles 00:25:38 (7:32 min/mile)	Shoe: PureConnectBlack/Yello 0 miles on shoe

Double Dip cuz 70!

rudy

Focuz: San Diego 1/2 Lincoln 1/2

Activity	Stats
Running - Aerobic Zorinsky & Beyond 4:30pm Weather: 75 Sunny	7.5 miles 00:00:00	Shoe: Saucony Blue Ride 6 0 miles on shoe Height: 6ft

Fantastic weather! Even saw bugs flying around. Very good heat run with Booty.

dordio Heat, yeah just wait. ;)
- posted at 07:11:00 EDT

booty

Activity	Stats
Running - Aerobic Zorinsky and Beyond 4:30pm	7.50 miles 00:00:00	Shoe: New Glows 0 miles on shoe

It was so nice out today! Ran with Rudy after work!

dordio New Shoes warning. :)
- posted at 07:12:00 EDT

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Aerobic Home 4:30pm Weather: 75 degrees	6 miles 00:00:00	Shoe: Nike Pegasus 32 0 miles on shoe Height: 6' 3 Weight: 174

Jalan

Focuz: Embrace the Light Side

Activity	Stats
Running - Intervals Big Lake Trail 4:30pm Weather: 71, sunny	5 miles 00:46:40 (9:20 min/mile)	Shoe: Merrell Trail Glove Blue 0 miles on shoe Height: 5'9

Pretty good pace since that includes 5 pickups and the walking in-between.

dordio Maybe I'll see ya again sometime on the 'bash this Spring Jalan!
- posted at 07:12:00 EDT

OldPWolf

Focuz: Boston 2018

Activity	Stats
Biking - West Papio 4:00pm	6.2 miles 00:26:57 13.8 mph	Height: 6'4 Weight: 190 Avg HR: 116

Ride home from the Z.

dordio Riding, you must be tempo'ing on there!
- posted at 07:12:00 EDT

OldPWolf

Focuz: Boston 2018

Activity	Stats
Running - Aerobic Base Work 3:15pm	6.2 miles 00:51:33 (8:18 min/mile)	Height: 6'4 Weight: 190 Avg HR: 136

Parked the bike in Kaci's lot. Ran to the Z and did the east loop.

dordio Welp, there you go! :)
- posted at 07:13:00 EDT

OldPWolf

Focuz: Boston 2018

Activity	Stats
Biking - West Papio 2:45pm	6.2 miles 00:25:23 14.66 mph	Height: 6'4 Weight: 190 Avg HR: 111

Ride out to the Z

dordio TDSOB :)
- posted at 07:13:00 EDT

carljsamuelson

Focuz: cruise body by april; marathon body by may

Activity	Stats
Running - Intervals Big Papio Trail Elevation: Ascent+41 Descent-43 1:33pm Weather: 70�, 9 SSW, 28% dafuq?	4.79 miles 00:38:30 (8:02 min/mile)	Shoe: Saucony Guide 9 [20170221] 0 miles on shoe Weight: 194/154

Omaha [20170221]: BPT Track Toosdee

12:00 up
((.25 @ 545-605 w/ :60 AR * 2), .13 @ 535-555, 2:00 AR) * 3
down

Get all that, hOg?

OldPWolf Who's hOg?
- posted at 06:06:00 EDT

dordio ^Ditto?
Who's hOg?
- posted at 07:14:00 EDT

carljsamuelson Scott "Rudy Ray Moore" Haug; lurker, 2nd only to Ron Lampe.
HEY RON!! ;)
- posted at 07:54:00 EDT

Edie

Focuz: The year of the cross-train.

Activity	Stats
Running - Aerobic Hood\Chalco\Other 10:45am Weather: Warm, 55	8.51 miles 01:07:24 (7:55 min/mile)	Shoe: Asics GT-3000 4 - B/L/S 0 miles on shoe Height: 5 10 Max HR: 179 Avg HR: 160 Rest HR: 43

The warmth and sun was just what I was looking for.

carljsamuelson You might have an addiction to said things.
- posted at 04:05:00 EDT

dordio ^TRue, let's see what Friday has in store.
- posted at 07:17:00 EDT

BetzE

Focuz: Show Up. Smile. Work Hard. Be Nice to People.

Activity	Stats
Walking - Aerobic 90th to center to 105th to pacific and home 12:30pm Weather: 68F	5 miles 00:00:00	Shoe: green & blue Omnis 0 miles on shoe

Good to be back home. Gracie and I were in Henderson, NV for a soccer tournament this past weekend. Flight was delayed 4 hours last night, so we landed at 3:30am. So, I tried to catch a few hours of sleep this morning and decided a walk was all I could handle today.

carljsamuelson Do any gambling?? Sight seeing?
- posted at 04:05:00 EDT

OldPWolf Traveling stinks sometimes.
- posted at 06:09:00 EDT

dordio ^^FUTBOL ^UNless you're venturing to Alaska. :)
Loved the vid of Gracie's Goal!
- posted at 07:18:00 EDT

DaveB

Focuz:

Activity	Stats
Swimming - Aerobic	1 miles 00:34:25 (34:25 min/mile)	Height: 6'5''

1750 yards. Much better in the pool this time around.

dordio BetzE coaching ya yet?
- posted at 07:18:00 EDT

carljsamuelson Find your goggles??
- posted at 07:55:00 EDT

DaveB ^found the goggles ^^not yet, have to set up a lesson
- posted at 08:32:00 EDT

Ecto1

Focuz:

Activity	Stats
Running - Hills Pap-Underwood-Elmwood 10:30am Weather: Glorious	8.0 miles 01:01:00 (7:37 min/mile)	Shoe: Guide 9 Hot Takes 0 miles on shoe

Used time between a dental appointment and work to get in a run in midtown and work some a dem hills on Cass/Underwood. Thought about riding the subway but didn't have time :(

carljsamuelson The Subway waits.
- posted at 02:20:00 EDT

dordio Shoe warning, does Jared use that Subway?
- posted at 07:19:00 EDT

justinmollak love dem hillz
- posted at 07:30:00 EDT

carljsamuelson ^^that dOOd ain't welcome round these here parts
- posted at 07:56:00 EDT

hOg

Focuz: Sub 2:40 in 2016

Activity	Stats
Running - Aerobic Zorinsky 5:00am	7 miles 00:58:30 (8:21 min/mile)	Shoe: Brooks Launch 4.1 0 miles on shoe Height: 5'8

Linny

Focuz: Confidence and Determination.

Activity	Stats
Running - Aerobic Easy At The Track. 5:00am Weather: 35. Bright Stars.	8 miles 01:07:39 (8:27 min/mile)	Shoe: BrooksLaunch4Black&Pink&Purple 0 miles on shoe Height: 5'3

So yesterday I was feeling VERY beat up from the stair race, followed by my long run and then the hills. Foot was screaming. I shared my concerns and was told to shut down the Tuesday speed and shove it on over to Wednesday. :) Ok, I guess. Easy on the track while Matt and Greg did their ladder. Probably a wise move, in that I feel much better today. Ready for action tomorrow.

Day Off! Now at Scooters with Grace, lunch later with Mama, VIP PT with Matty, and then strength with Heidi. AND 75 DEGREES!! :D Perfect.

Happy Tuesday.

justinmollak One day won't change anything! Go get it tomorrow!
- posted at 09:41:00 EDT

getfuzzy Enjoy your day!!!
- posted at 09:42:00 EDT

Dan Have fun today!
- posted at 10:21:00 EDT

carljsamuelson Chet would say, "You're stewed, Buttwad!!"
- posted at 04:06:00 EDT

dordio Nice race up the Tower, Jen. Doesn't sound like fun, but nicely done!
- posted at 07:19:00 EDT

bwandzi

Focuz: Rise To It

Activity	Stats
Running - Aerobic 5:00am	8 miles 00:00:00	Shoe: Hoka Vanquish 0 miles on shoe

Tired. But okay.

10 x 30/30 in back half.

PT, MYRTL+, Core

Linny The sickness lingers. :/
- posted at 09:42:00 EDT

dordio Rise To It, Wandzi always does.
- posted at 07:20:00 EDT

getfuzzy

Focuz: Base

Activity	Stats
Running - 4:45am Weather: In st paul 34, dense fog	5 miles 00:00:00	Height: 5'2"

The fog kept getting thicker and thicker. Weights after run.

Heard the coyotes last night. :)

Linny 5 miles is no big deal now. :)
- posted at 09:41:00 EDT

getfuzzy ^well, I wish, but it's better than it used to be! :))
- posted at 09:43:00 EDT

Dan ^awesome to hear!
- posted at 10:22:00 EDT

justinmollak Fog runs are fun! Nice work!
- posted at 12:47:00 EDT

carljsamuelson The Fog
- posted at 04:07:00 EDT

dordio BARB is loggin' the Five Spot now! :)
I always love the Coyote Speak in the early morning.
- posted at 07:21:00 EDT

justinmollak

Focuz: enjoy every moment

Activity	Stats
Running - Aerobic Zorinsky 5:00am	8.6 miles 01:09:09 (8:02 min/mile)	Shoe: PureConnectBlack/Yello 0 miles on shoe

Met up with the Z crew. Been about 5 months since I last ran at Lake Zorinsky. Ran several miles with the crew and then Miguel and I ran the west loop together. I had never met him and it was nice getting to know him.

getfuzzy excellent!
- posted at 08:26:00 EDT

Linny Hi Friend!! :) Was surveying my kitchen counters. They need your assistance. Summer. :)
- posted at 09:41:00 EDT

justinmollak ^Just let me know!
- posted at 12:47:00 EDT

carljsamuelson I thought you'd met Ordo before.
- posted at 04:07:00 EDT

dordio I didn't know Lake Z was still around? Think the Z crew just became the J Crew now with Justin now showin' up ;)
- posted at 07:22:00 EDT

justinmollak ^^different Miguel ^JZCrew?
- posted at 07:31:00 EDT

moxie

Focuz: Enjoy the journey

Activity	Stats
Running - Progression Dreadmill 5:00am	9 miles 01:11:00 (7:53 min/mile)	Height: 5'10 Max HR: 165 Avg HR: 145

Tried a progression run of sorts. Started at 4 percent incline and moved up to 6.5 percent incline for the last 45 minutes. Held at just above threshold for the last 5 miles.

moxie 10,000 miles. Woohoo.
- posted at 07:51:00 EDT

justinmollak Nice work! You're a tough dude! Congrats on 10K!
- posted at 07:53:00 EDT

moxie ^That's all my miles from when I started running in April 2012. I might have missed about 50 last year when I was starting to run again.
- posted at 07:55:00 EDT

justinmollak Nice! That's some good mileage! I am missing a bunch from when I didn't log for a while.
- posted at 08:10:00 EDT

getfuzzy wow, super impressive!! 10K since 2012? Amazing! great run too!
- posted at 08:26:00 EDT

WILLLINDGREN The first 10K goes by in the blink of an eye. I doubt I've got the most but am sitting between 75-80,000 lifetime.
- posted at 09:19:00 EDT

Linny 10 grand!!! Nice Mox!!! You are quite the athlete!! Congrats. :)
- posted at 09:40:00 EDT

Dan Congrats on 10,000! And nice workout!
- posted at 10:24:00 EDT

carljsamuelson Good stuff.
- posted at 04:08:00 EDT

OldPWolf Congrats on 10K!
- posted at 06:11:00 EDT

dordio BOOM! Nicely done MOx!
- posted at 07:22:00 EDT

Kidd_Deuce

Focuz: Running 2016 injury free!!!!

Activity	Stats
Running - Aerobic Treadmill 5:45am	3 miles 00:30:00 (10:00 min/mile)	Height: 5'9

getfuzzy nice work!
- posted at 08:26:00 EDT

dordio Good on the injury free in 2017 so far to eh?
- posted at 07:23:00 EDT

dordio

Focuz: BOSTON18 & ALASKA18

Activity	Stats
Running - Aerobic Whitehawk 5:30am Weather: Tad Bit Warm	3.65 miles 00:32:54 (9:00 min/mile)	Height: 6'

Nice lil' jog after walk.

justinmollak Dordio running? Sweeeet!!!
- posted at 07:54:00 EDT

getfuzzy sup? :)
- posted at 08:27:00 EDT

Linny Post BDay cake shakeout?? :)
- posted at 09:36:00 EDT

Dan Happy late birthday wishes, hope it was a great one!
- posted at 10:25:00 EDT

carljsamuelson Does that count as a DDSOB? ;)
- posted at 04:12:00 EDT

OldPWolf How's it feel to start your day with a run again?
- posted at 06:12:00 EDT

dordio ^Kinda weird, but I'll take it...nice and relaxing at theHawk
- posted at 07:23:00 EDT

dordio

Focuz: BOSTON18 & ALASKA18

Activity	Stats
Walking - Aerobic Whitehawk 4:30am Weather: Nice	3.65 miles 00:50:08 (13:44 min/mile)	Height: 6'

Lil' walk before run.

moxie You walk fast. I'm only capable of a slow strut.
- posted at 07:53:00 EDT

justinmollak ^me too.
- posted at 08:10:00 EDT

getfuzzy that's a fast walk
- posted at 08:27:00 EDT

Linny I speed walk everywhere I go. I've been told it's ultra-annoying.
- posted at 09:36:00 EDT

OldPWolf If you could walk that pace at the Leadville 100, you would be wearing the big belt buckle.
- posted at 06:13:00 EDT

dordio ^I'm sure daBoss would really dig that. ;)
- posted at 07:24:00 EDT

Dan

Focuz: 50-50 and BBB in 2017

Activity	Stats
Running - Tempo Ralston/LaVista/Papillion Weather: 36	7.5 miles 00:56:33 (7:32 min/mile)

1.75 warm up//5 miles tempo//.75 cool down

This was supposed to be a progressive tempo, starting at the slow end of the tempo pace range to the fast end. I got the slow end down. It was all I could do to just keep that, and even regressed a bit on the hillier miles. "You'll have that on them big jobs..."

Song of the day: "Destination Moon" by Dinah Washington.

moxie That's solid regardless. Good work.
- posted at 07:53:00 EDT

justinmollak We all have those days. Great run!
- posted at 07:55:00 EDT

getfuzzy still a fast run, Dan. way to go
- posted at 08:28:00 EDT

Linny This is good Dan. It is good to see that even the best have workouts that don't go according to plan. :)
- posted at 09:40:00 EDT

Dan Thanks, friends!
- posted at 10:26:00 EDT

carljsamuelson See the aforementioned analysis; as provided by Chet.
- posted at 04:15:00 EDT

OldPWolf No shame in 7:30 miles. That's a good workout.
- posted at 06:15:00 EDT

dordio Yes, Dan...let the workouts do their job to helping you nail race day. :)
- posted at 07:26:00 EDT

hskrrs

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

Activity	Stats
Running - Aerobic School Loop 5:00am Weather: 29 degrees wc 28 wnw 5 clear	3.3 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

No coyotes, a few barking dogs, #lawnmowerman using the leaf blower at 5:10. Quiet morning otherwise.

getfuzzy leaf blower?? that's a new one. what next? Heard the coyotes last night!
- posted at 08:28:00 EDT

Linny Lawnmower man has grit. :). Track starting soon. Abbie and Ani ran 546 and 535 for their mile times at a recent indoor meet. Molly better hit the track!! Too much pool time! :)
- posted at 09:39:00 EDT

dordio ^I wonder if HSKRRS is lawnmower man in disguise? ;)
- posted at 07:27:00 EDT

hskrrs ^I know better than to make that kind of noise in the dark. :)
- posted at 10:31:00 EDT