a Boston Run

theDude

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

Activity	Stats
Running - Hills Treadmill Elevation: Ascent+1050	6 miles 01:10:00 (11:40 min/mile)	Shoe: Saucony Bullet (2) 0 miles on shoe Height: 5'10

Hills
9 x 1:30
Evens @6%
Odds @ 8%

Progression for last mile
1050 vertical feet

carljsamuelson what's the workout, as a whole, look like?
- posted at 04:16:00 EDT

rudy

Focuz:

Activity	Stats
Running - Aerobic The Z gate 4:16pm Weather: 50 cloudy	6 miles 00:55:44 (9:17 min/mile)	Shoe: Saucony Ride10 Gray Slime 0 miles on shoe Height: 6ft

Had a good run . Not as nice out as I thought it was going to be.

jjjogger

Focuz: Lentamente aprendiendo espa�ol

Activity	Stats
Running - Aerobic Home 4:15pm Weather: 45 degrees	3.1 miles 00:00:00	Shoe: New Balance Zante 0 miles on shoe Height: 6' 3 Weight: 185

carljsamuelson

Focuz: 2018: A Decade of Running

Activity	Stats
Running - Aerobic Omaha Streets and Trails Elevation: Ascent+252 Descent-250 2:00pm Weather: 52�!!!!!!, 6 S, 58%	4.5 miles 00:39:45 (8:50 min/mile)	Shoe: Saucony Guide 10 [20180822] 0 miles on shoe Max HR: 160 Avg HR: 142

Omaha [20181218]: DDSOB Bucker!

Took to the BPT, then realized I hadn't seen Lil' FBucker in a minute; so, ripped off five intervals up it. Nearly puked on the last one: 23.3, 22.1, 22.4, 22.4, 19.8

Sooooooooooooo stupid nice out!

Gumpin In Dec
3 Mo Avg	Dec '18	%
128.75	93.56	-27%

Jalan

Focuz: Embrace the Light Side

Activity	Stats
Running - Aerobic Field Club Trail 9:45am Weather: 37, sunny	3.5 miles 00:35:20 (10:05 min/mile)	Shoe: Merrell Trail Glove 2 0 miles on shoe Height: 5'9

Awesome weather for December. I see the banner for "Gumpin In Dec" and remember that one year I ran over 300 miles in the month. Now it takes almost a year.

hOg

Focuz: Train Slow to Race Fast

Activity	Stats
Running - Aerobic Zorinsky 5:00am	7 miles 01:03:41 (9:05 min/mile)	Shoe: Brooks Ghost 11: Orange 0 miles on shoe Height: 5'8

Hasheri

Focuz: Just keep running.

Activity	Stats
Running - Aerobic Viaduct - Pawnee Park 8:11am	7.27 miles 00:59:18 (8:09 min/mile)	Shoe: Brooks Ghost 11 Navy/Rd 0 miles on shoe Height: 5'10

Linny

Focuz: Unstoppable.

Activity	Stats
Running - Aerobic Alter G 75-80% 7:00am	8 miles 01:00:00 (7:30 min/mile)	Shoe: Pureflow6Grey 0 miles on shoe Height: 5'3

Taught spin at515�it was a really good class. One of my best, I think. Coffee with Matt, and then to the Alter G. 30 min at 75% and 30 min at 80%. Frick yeah. So happy. Then some dry needling and wise sage like advice from Chad. Reigning me in. I�m like a philly ready to bolt.

Mollys back at school and doing really well. I�m so proud of her. Tackling finals like a pro. And I got asked to take in another spin class in 2019. Tuesdays and Thursdays. Sure. :).

Now, wrapping party. :)

carljsamuelson Wrap It Up!
- posted at 09:56:00 EDT

BetzE

Focuz: Waste time with people you love :)

Activity	Stats
Swimming - Aerobic 5:00am	2.58 miles 00:00:00

4550 yards.
Today is our one year house-aversary :)!
And, Danny comes home!

carljsamuelson Yay for house-aversary!!
Triple Yay for Danny!!
- posted at 03:32:00 EDT

dordio Woo Hoo!
- posted at 03:34:00 EDT

Dan Happy for you!
- posted at 04:48:00 EDT

carljsamuelson

Focuz: 2018: A Decade of Running

Activity	Stats
Fitness - F3 Workout Stinson Park 5:31am Weather: 36�, 5 SE, 75% Kept It Real�	1.08 miles 00:41:55 (38:48 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 140 Avg HR: 106

F3 Omaha [20181218]: Bermuda Triangle

Fella w/ the handle "Honey Stinger" led his first workout this morning; pretty good one, too.

Gumpin In Dec
3 Mo Avg	Dec '18	%
128.75	89.06	-30%

dordio Honey Stinger ain't got nothing on Honey Badger!
- posted at 03:34:00 EDT

carljsamuelson ^who dat?
- posted at 03:58:00 EDT

Dan Isn't Honey Stinger what Pixie Ninja uses for running fuel?
- posted at 04:49:00 EDT

carljsamuelson ^ yep! So does CN (now) too.
- posted at 07:36:00 EDT

carljsamuelson

Focuz: 2018: A Decade of Running

Activity	Stats
Running - Aerobic Keystone Elevation: Ascent+58 Descent-61 4:59am Weather: 36�, 5 SE, 75% Kept It Real�	3.44 miles 00:28:08 (8:10 min/mile)	Shoe: Saucony Guide 10 [20180509] 0 miles on shoe Max HR: 156 Avg HR: 139

Omaha [20181218]: Pre F3 5k

Macy called for it, Jimmy was provisionally N; they both faxed their outs this morning. Luckily, I knew at least one of the F3 dOOds were going to be there; no BNS w/ "The Plague".

B/c of the shitshow that is Elmwood, we kept to the Keystone; just look @ that elevation change! :D

Gumpin In Dec
3 Mo Avg	Dec '18	%
128.75	87.98	-31%

getfuzzy speedy. nice work, Carl.
- posted at 01:44:00 EDT

BetzE 36F! Excellent!
- posted at 02:11:00 EDT

carljsamuelson ^^ little to no elevation change makes that a bit easier! ;)
^ that breeze made it probably 35� @ times. ;)
- posted at 03:33:00 EDT

dordio Dang! What's your 5k PR dOOd!?
- posted at 03:34:00 EDT

carljsamuelson it would appear that all the times I've run a 5k race, they've been non-certified; so, my '14 Wayne Chicken show "5k" of 19:37 will be my "final answer".
- posted at 04:15:00 EDT

hskrrs

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

Activity	Stats
Running - School Loop 5:00am Weather: 30 degrees sw 6 clear	3.4 miles 00:00:00	Shoe: Asics GT2000 4-3 0 miles on shoe Height: 6.0

BetzE Two in a row :)
- posted at 02:11:00 EDT

dordio Quiet
- posted at 03:35:00 EDT

carljsamuelson ^ means he's got nuthin' nice t' say!
- posted at 07:36:00 EDT

Dan

Focuz: Miami 10 years on...

Activity	Stats
Running - treadmill	7 miles 00:55:40 (7:57 min/mile)

2 WU
4 tempo
1 CD

Song of the day: "Let it Be Me" by the Everly Brothers.

carljsamuelson Nice w/o, Dan!
- posted at 03:34:00 EDT

dordio Tempo faster than marathon pace?
- posted at 03:35:00 EDT

Dan Thanks; and yes faster than GMP.
- posted at 04:51:00 EDT

Dan Happy 75th birthday to Keith Richards!
- posted at 04:51:00 EDT

carljsamuelson ^ he's only 75?!
RIP Penny Marshall (also 75)
- posted at 07:37:00 EDT

dordio

Focuz: ALASKA

Activity	Stats
Running - Aerobic 5:03am Weather: Nice Morning	5.19 miles 00:51:58 (10:00 min/mile)	Height: 6'

Nice run with some Ex'Rz.

Slipped and went down once, I survived.

View this post on Instagram

Nice lil' #run with some #oldschool #crew this morning...only "slipped" and went down on ice once. I survived 🤪 . . . #nebraska #nebraskaphotographers #nebraskaphotos #thegoodlife #visitnebraska #onlyinnebraska #nebraskaland #explorenebraska #explore #adventure #midwest #naturegram #canon #photography #getoutdoors #optoutside #wild #birds #eagle #naturelovers #naturephotography #wildlifephotography #nanpapix

A post shared by Gary Dougherty (@dordiophoto) on Dec 18, 2018 at 4:57am PST

carljsamuelson Ex'Rz?
- posted at 01:45:00 EDT

BetzE ^those who shall not be named :)
- posted at 02:13:00 EDT

carljsamuelson ^ ah. Voldemort and them.
- posted at 03:34:00 EDT

dordio Was in a hurry so that had to do! BigSu, LewEE, Court, Rod and Lori
- posted at 03:50:00 EDT

carljsamuelson Who? Who? Who? Who and who? ;)
- posted at 04:17:00 EDT

Dan Nice group!
- posted at 04:52:00 EDT

getfuzzy

Focuz: Keep moving

Activity	Stats
Running - around the hood 5:00am Weather: 31, clear	3 miles 00:00:00	Height: 5'2"

Just call me Huff N Puff Ankrum.

one super bright star in the sky.

carljsamuelson Hey Huff N Puff Ankrum!!
My name is Carl!
- posted at 01:46:00 EDT

BetzE I like Nosy Ankrum better ;). You got this, BarbE!
- posted at 02:13:00 EDT

dordio HuffAndPuff? Why's that?
- posted at 03:50:00 EDT

theDude It's called "the sun."
- posted at 03:58:00 EDT

dordio ^Dude, it was 5am
- posted at 04:41:00 EDT

carljsamuelson ^^ AHAHAHAHAH!!!
- posted at 07:38:00 EDT

booty

Focuz: Get faster!

Activity	Stats
Running - Aerobic treadmill 4:15am	6.25 miles 00:00:00	Shoe: Pink/Berry Saucony 0 miles on shoe

I was tired this morning. Thought I would only do 3, but once I got rolling I kept going.

BetzE Good work going more than double your goal for the morning!
- posted at 02:14:00 EDT

dordio Might Rudy be holding his runs to log on Dec. 31?
- posted at 03:51:00 EDT

carljsamuelson ^ha!!
- posted at 04:17:00 EDT

booty He just might be!
- posted at 09:39:00 EDT