a Boston Run

CoachGoz

Focuz: Make a Difference

Activity	Stats
Running - Aerobic 5:00am	7.5 miles 00:00:00	Shoe: Ravenna 8 Peacoat 0 miles on shoe

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	3.5 miles 00:30:00 (8:34 min/mile)	Shoe: NewSauconyOrange 0 miles on shoe Height: 5' 9

theDude

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

Activity	Stats
Running - Aerobic David City	3 miles 00:25:00 (8:20 min/mile)	Shoe: Brooks Levitate-Blue 0 miles on shoe Height: 5'10

Hasheri

Focuz: Get the Family moved to CO

Activity	Stats
Biking - Aerobic 5:28pm	6.63 miles 00:30:54 12.87 mph	Height: 5'10

Rode my IF mountain bike home. Heavy duty off-road tires weren't much fun on concrete.

Bohldog

Focuz: ???

Activity	Stats
Yoga - Lotus House of Yoga 6:00pm	01:00:00	Height: 6' 4

getfuzzy

Focuz: THE NEW NORMAL

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

tbirdxc

Focuz: Consistency/Progression

Activity	Stats
Running - Aerobic 9:30am Weather: 72* humid breezy	10 miles 01:17:24 (7:44 min/mile)	Shoe: Hoka Bondi 4 0 miles on shoe Height: 6-00

Locked in on 7:45 pace right away and stayed there, even on some pretty tough uphill sections. Ran LaPlatte Rd. gravel to Platteview Rd. Swelling in right knee cap has returned...keep an eye on that.

groupw

Focuz: Getting back into the swing of things.

Activity	Stats
Running - Aerobic	3.38 miles 00:35:00 (10:21 min/mile)	Shoe: Brooks Launch Kaleidoscope 0 miles on shoe Height: 5'9

PF treadmill. 30 at 10:00 pace then 5 minute cooldown. Running itself wasn't bad, but it was very humid and I was a soggy mess at the end! Did about 30 minutes on the weights after.

rudy

Focuz: Spearfish Canyon 1/2

Activity	Stats
Running - Tempo Zorinsky & Beyond 4:30pm Weather: 95 Sunny Windy	7.5 miles 01:01:55 (8:15 min/mile)	Shoe: Saucony Ride 9 Slime/Blue 0 miles on shoe Height: 6ft

Warm up for a couple miles then a 5 mile tempo run. Ran well but legs feel weak.

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Aerobic Home 4:29pm Weather: 92 degrees	3.1 miles 00:00:00	Shoe: Saucony Kinvara 4 0 miles on shoe Height: 6' 3 Weight: 177

Activity	Stats
Running - Elevation: Ascent+303.2 Descent-295.4 11:36 AM Weather: 84, feels like: 89 DP: 71 Humidity: 67% Wind: 17.1mph	4.39 miles 00:42:06 (9:35 min/mile)

Edie

Focuz: The year of the cross-train.

Activity	Stats
Running - Intervals DowntownIowa - North Elevation: Ascent+313.3 Descent-298 9:51am Weather: 78, feels like: 79 DP: 69 Humidity: 75% Wind: 16.1mph	5.45 miles 00:40:07 (7:21 min/mile)	Shoe: Asics GT-2000 4 - B/S/W 0 miles on shoe Height: 5 10 Max HR: 185 Avg HR: 162.8 Rest HR: 42

5.45/mi - 7:21/min (10x1:00 on/off)
NDORFNZized from Strava

freejack Nice.
- posted at 09:10:00 EDT

lala

Focuz:

Activity	Stats
Running - Standing Bear	5.4 miles 00:00:00	Shoe: GTS 1600 gray 0 miles on shoe

WILLLINDGREN

Focuz: world peace

Activity	Stats
Running - Aerobic Scenic Elkhorn Bluffs Weather: Howling at the noon	4.5 miles 00:00:00	Shoe: Launch 3 0 miles on shoe Height: 67.5

Wet crushed gravel soft like pillows
Running past cottonwood and willows
In the distance our rich bluff neighbors
Palaces fruits of their labors
I return to my humble abode
And submit this peasant's ode

carljsamuelson

Focuz: ctrl-z my vacation weight

Activity	Stats
Goose - Rest	0.0 miles 00:00:00

Resting today, mentally and "hydrationally" and "glycogenally" prepping myself for tomorrow

Today's the the last day of my 30's; it's been quite the decade.
Started out as a morbidly obese father of a 3-month old, ending as a father of a 10-year old and 9-year old; a dude who took up running, using it to not only lose over 100 pounds, but, along with a better focus on diet (not perfect, mind you ... I love to indulge), keep it off.

Hands down, the best part of the last decade is the kids; watching them blossom into the little people they're becoming.

Blah, blah, blah; Happy Hump Day Y'all!

WILLLINDGREN I've got race t shirts older than you whippersnapper!
- posted at 01:25:00 EDT

Dan Great post! Enjoy the last day of your 30's; tomorrow the real fun begins!
- posted at 01:38:00 EDT

justinmollak Great post sir
- posted at 01:42:00 EDT

Linny Those little people are turning out the way they are because of the example you and April have set for them. Be proud, brother! You did good. And here's a fun fact I learned--Life begins at 40. :) Enjoy.
- posted at 02:05:00 EDT

freejack Love this!
- posted at 09:10:00 EDT

Ecto1

Activity	Stats
Running - Elevation: Ascent+1590.1 Descent-1429 05:39 AM Weather: 60, feels like: 60 DP: 37 Humidity: 41% Wind: 5.9mph	10.27 miles 01:24:00 (8:10 min/mile)

MPJ and The Vard
NDORFNZized from Strava

carljsamuelson The Vard?
- posted at 12:28:00 EDT

Linny For some reason now I can't get that milkshake song out of my head.
- posted at 02:08:00 EDT

bwandzi

Activity	Stats
Running - Elevation: Ascent+1030.3 Descent-998.2 07:20 AM Weather: 61, feels like: 61 DP: 51 Humidity: 69% Wind: 9.6mph	3.34 miles 00:27:54 (8:21 min/mile)

Easy shakeout
NDORFNZized from Strava

Hasheri

Focuz: Get the Family moved to CO

Activity	Stats
Biking - Aerobic FC Bike 2 Work Day 6:38am	12.46 miles 01:03:25 11.79 mph	Height: 5'10

Easy roundabout ride to work with stops at many breakfast stations. Didn't eat much but took advantage of a free derrailer adjustment and some other goodies. Lots of bikes out.

carljsamuelson Cool!
- posted at 12:29:00 EDT

justinmollak Very cool!
- posted at 01:59:00 EDT

Linny Family in CO yet??
- posted at 02:08:00 EDT

justinmollak

Focuz: enjoy every moment

Activity	Stats
Running - Aerobic 7:45am	9 miles 01:03:47 (7:05 min/mile)	Shoe: PureFlow5 Red 0 miles on shoe

Humid Steamboat Trace Trail run. Nice views but stupid horse flies were hitting me in the back of the head

carljsamuelson Nice and Gross; same time.
- posted at 12:29:00 EDT

justinmollak ^that
- posted at 01:42:00 EDT

Linny Dumb stupid horseflies. Hate those things.
- posted at 02:09:00 EDT

hOg

Focuz: Train Slow to Race Fast

Activity	Stats
Running - Aerobic Zorinsky Elevation: Ascent+373.2 Descent-331 5:05am Weather: 71, feels like: 71 DP: 65 Humidity: 82% Wind: 15.5mph	7.01 miles 01:00:57 (8:41 min/mile)	Shoe: Brooks Ghost 9.2 0 miles on shoe Height: 5'8 Max HR: 153 Avg HR: 132.3

Not a farm girl CJ KP
NDORFNZized from Strava

BetzE

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

Activity	Stats
Running - Aerobic regency parkway 5:15am Weather: 65F and humid	8.65 miles 00:00:00	Shoe: black and pink omnis 0 miles on shoe

Started a little later with Jimmy and Theresa in order to avoid the storms, and that worked wonderfully. Felt like a struggle this morning with the humidity and the small person hammering a nail into my kneecap :). Had to walk up Pacific from 93td to 90th.
Have a happy Wednesday!

carljsamuelson That hill sucks even w/o that small kneecapper banging away!
- posted at 12:30:00 EDT

Linny Walking Rules! And Hey I need to officially welcome you to the Owner Of Two Dogs Club! Let's drink! :)
- posted at 02:10:00 EDT

Bohldog

Focuz: ???

Activity	Stats
Running - Intervals Millard West track 6:15am	6.2 miles 00:50:06 (8:04 min/mile)	Shoe: Mizuno Wave Rider 19 0 miles on shoe Height: 6' 4 Max HR: 181 Avg HR: 144

Track Tuesday got pushed to Wednesday this week. Same workout, 400-800-800-400 with warmup and cooldown to and from the track.
Splits: 1:27, 3:14, 3:14, 1:24

carljsamuelson good stuff T!
- posted at 12:30:00 EDT

Dan Yay!
- posted at 01:39:00 EDT

Linny Good work Trevor!! I cannot wait for my track workouts to begin. :))
- posted at 02:11:00 EDT

Linny

Focuz: Confidence and Determination.

Activity	Stats
Running - Aerobic Sweat Much? Elevation: Ascent+393.6 Descent-362 5:31am Weather: 72, feels like: 72 DP: 66 Humidity: 81% Wind: 15.8mph	8.39 miles 01:08:56 (8:12 min/mile)	Shoe: SauconyBreakthru2 0 miles on shoe Height: 5'3 Max HR: 188 Avg HR: 151.8

Sweat. With The Guys. 🙂 #yepiwalked
NDORFNZized from Strava

With Cavadini, Olberding, and Duell. Started feeling pretty good. Ended sweating my a$$ off. Even the ducks looked hot. And I walked up a hill at the end. Not proud.

Got called into work because of an ill call. Thumbs up.

Happy HumpDay.

BetzE I walked too ;)
- posted at 09:55:00 EDT

carljsamuelson An "ill call"; is that what the Beastie Boys would call ....

.... wait for it ...

ILL COMMUNICATION?!
yeeeeeeeeeeeeaaaaaaaaaaaaaaaaaaaaaaaaaahhhhhhhhhhhhhhhhhh!!!
- posted at 12:31:00 EDT

Linny Now I got the Beastie Boys song......
- posted at 02:12:00 EDT

freejack

Focuz: End the squirrel mindset

Activity	Stats
Running - Aerobic 6:00am Weather: 68�, wind 9 mph, perfect	6.76 miles 00:59:02 (8:43 min/mile)	Shoe: Brooks Peacock 0 miles on shoe Height: 5'7

3.5 of this with my xc kids. We had two new junior high kids today, that makes 18!! Watching them all warm up, my smile couldn't get any bigger. Their positive attitudes are going to take them far. Weights before, abs after.

Dan Late congrats on your Dizzy Goat race!
- posted at 01:40:00 EDT

Linny I asked Molly if I could run with her and her team one morning......I'm still waiting for the response. :/
- posted at 02:13:00 EDT

freejack ^^ thank you! I enjoyed it very much! ^ I hope they say yes! So much fun to run with them!
- posted at 09:11:00 EDT

hskrrs

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

Activity	Stats
Running - Aerobic School Loop 6:00am Weather: 66 degrees wnw 4 clear humid	4.5 miles 00:00:00	Shoe: Asics GT2000 4-1 0 miles on shoe Height: 6.0

Got some much needed rain last night, fortunately nothing else.

BetzE Same here :)
- posted at 09:55:00 EDT

Linny Tons of rain here!
- posted at 02:14:00 EDT

Dan

Focuz: 50-50 and BBB in 2017

Activity	Stats
Running - Aerobic treadmill Weather: (raining)	6 miles 00:50:25 (8:24 min/mile)

Song of the day: "Soul Meets Body" by Death Cab for Cutie.

BetzE We went at 5:30am and missed the rain!
- posted at 09:56:00 EDT

carljsamuelson ^I'm guessing Dan started @ 4:00, b/c he'd been up two hours by that point... ;)
- posted at 12:32:00 EDT

Dan ^That would be the case if I was sleeping in!
- posted at 01:53:00 EDT

Linny Now Death Cab..... :)
- posted at 02:14:00 EDT