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April 6, 2016

CoachGoz profile

Activity Stats
2016-04-06
Running - Aerobic
Regency

5:00am
 8 miles
00:00:00
Shoe: Adrenaline GTS 16 Purple
0 miles on shoe

bwandzi profile

Activity Stats
2016-04-06
Running - Intervals



 5.5 miles
00:00:00



With the wind decided to keep our top girl company in her workout.

Broken 800s (400 @ 1 mile, 200 @ 2 mile, 200 @ go)
80-81, 44-45, 37-38

theDude profile

Activity Stats
2016-04-06
Running - Aerobic
David City

6:15
Weather: W.A.F.
 5 miles
00:42:00
(8:24 min/mile)
Shoe: Nike LunarTempo
0 miles on shoe
Height: 5'10
Easy with form drills & 6 striders

Kidd_Deuce profile

Activity Stats
2016-04-06
Running - Intervals
Whitehawk

7:45pm
 4.5 miles
00:38:52
(8:38 min/mile)
Shoe: Nike Structure 19
0 miles on shoe
Height: 5'9
.5 warm up and cool down with 7 .25 mile intervals of 7:30 and 9:30

mc.lynch profile

Activity Stats
2016-04-06
Running - Workout


6:30pm
Weather: Cold & windy
 12 miles
01:49:06
(9:05 min/mile)
Shoe: NB 890 Green B
0 miles on shoe
Track workout at X. Warm up 3.5 miles, 8 x 800 with 400 jog rest, cool down 2.75 miles.

Ran most of it solo, but a big thank you to the mighty Osfest who joined me for the last 2 plus most of my cool down. Got faster as the workout progressed as proscribed.

3:38, 3:40, 3:39, 3:36, 3:33, 3:34, 3:29, 3:28

JeremyMorris profile

Activity Stats
2016-04-06
Biking -
Exercise Bike

7:45pm
 20 miles
00:59:20
20.22 mph

Height: 6 ft

JeremyMorris profile

Activity Stats
2016-04-06
Running - Aerobic
Kearney Hike and Bike Trail

6:00pm
Weather: 60s strong NNW wind
 12 miles
01:25:00
(7:05 min/mile)
Shoe: Adidas duramo cross trail
0 miles on shoe
Height: 6 ft

tbirdxc profile

Activity Stats
2016-04-06
Running - Intervals


4:00pm
Weather: 55* windy
 6.4 miles
00:00:00
Shoe: Pure Connect
0 miles on shoe
Height: 6-00
About 1.5 easy warmup jog off campus. Then 2 sets of 500-400-300-200-100 w/100m walk between and 10 min. of easy jogging between sets. 1.5 cd jog.
Very good workout. Don't have times but effort level very high. Likely the toughest thing the kids have done this spring.

rudy profile

Activity Stats
2016-04-06
Running - Aerobic
Zorinsky & More

5:15pm
Weather: 60 sunny very windy!
 7.5 miles
01:06:10
(8:49 min/mile)
Shoe: Blue Guide 7
0 miles on shoe
Height: 6ft
Really had a tough time getting out the door. Tired from long work day . Solo around the lake. Had a good run.

jjjogger profile

Activity Stats
2016-04-06
Running - Aerobic
Home

5:15pm
Weather: 64 degrees
 4 miles
00:00:00
Shoe: Nike Zoom Elite 7
0 miles on shoe
Height: 6' 3
Weight: 180

terrence profile

Activity Stats
2016-04-06
Running - Aerobic
Zoo loop

6:00am
 6 miles
00:00:00
Shoe: Rav 6 2016-02 Green
0 miles on shoe

murtz profile

Activity Stats
2016-04-06
Running - Aerobic



 6.5 miles
00:00:00
Shoe: Blue/White Asics GT 2000-3
0 miles on shoe
Height: 6'1
  • Ecto1 Ecto1 Totally.
    • posted at 05:22:00 EDT
  • Dan Dan Funny!
    • posted at 05:47:00 EDT

Squints profile

Activity Stats
2016-04-06
Running - Tempo


12:00pm
 9 miles
00:00:00

Height: 5'10
3, 2, 1 w/ .25 recovery
1.5 up, 1 down
  • moxie moxie Looking forward to the extension opening. Some good times to be had.
    • posted at 08:58:00 EDT

Ecto1 profile

Activity Stats
2016-04-06
Running - Hills
13th-Zoo Entrance-10th

12:30pm
Weather: 49, cloudy, strong nw wind
 6.13 miles
00:50:00
(8:09 min/mile)
Shoe: Structure 19 Fuglies
0 miles on shoe
I had hoped to run up 10th street fast enough to go see the elephants on display but I did not have time. This is a shame because dressing in sweaty clothes and neon green nikes and then staring at recently imported wild animals is like, my THING, so this truly was a missed opportunity. The run back down the hill was almost as hard as the trip up due to the wind. (Actually, no it wasn't, but the wind was quite strong.)
  • carljsamuelson carljsamuelson congratZ on having a clearly defined THING!
    • posted at 03:54:00 EDT
  • theDude theDude ^In DC, I'm known as "the guy who runs around town"
    • posted at 04:55:00 EDT

mc.lynch profile

Activity Stats
2016-04-06
Running -



4 miles
00:00:00
Shoe: NB 890 Green B
0 miles on shoe
Easy morning miles. Hopefully more tonight.

Jalan profile

Activity Stats
2016-04-06
Running - Aerobic
Lake Cunningham

12:00pm
Weather: 45, cloudy, windy
 5.2 miles
00:44:00
(8:27 min/mile)
Shoe: Merrell Trail Glove Green
0 miles on shoe
Height: 5'9
The uphill mile was the fastest since the wind was at my back.

Edie profile

Activity Stats
2016-04-06
Running - Intervals
Council Bluffs

10:30am
Weather: 30mph Wind, 45°
 8.01 miles
01:00:13
(7:31 min/mile)
Shoe: Brooks Glycerin 13 - Bk/Bl/Slv
0 miles on shoe
Height: 5 10
Wednesday workout. 14-1:00/min on/offs. Basically 4 miles worth of 1:00 minute on/offs. Took to the Council Bluffs streets to get out of the wind as much as possible. Pace slowed on the last few back into the wind, but the effort stayed the same, if not more. PF in the left foot is kick'n like Van Damme the last couple days, which means I'll have several people in the office asking why I have my shoe off and rolling my foot on a golf ball.
  • carljsamuelson carljsamuelson tell them that's how you introduce your "foundlings" to their new family.
    • posted at 03:55:00 EDT
  • Ecto1 Ecto1 Bummer on the PF, at least you got to enjoy the streets of CB.
    • posted at 05:24:00 EDT

tbirdxc profile

Activity Stats
2016-04-06
Running - Aerobic


10:30am
Weather: 45* windy sunny
 3.5 miles
00:28:00
(8:00 min/mile)
Shoe: Stinson Lite
0 miles on shoe
Height: 6-00
Morning Hanson 2/Betty loop. Strong wind...just trying to relax. Right hip a bit sore throughout run.

WILLLINDGREN profile

Activity Stats
2016-04-06
Walking - Aerobic
Bar None Loop


Weather: 40 is the new 20
 1.5 miles
00:00:00

Height: 67.5
It's a Huey Lewis Loop. Because it is Hip and it is Square. I can't believe Linda is doing her prescribed 1Ks in this wind. I tell her the wind is our friend, it makes us tough and wilts our opponents.

swany profile

Activity Stats
2016-04-06
Running - Aerobic
Q Street

5:00am
Weather: 48
 7 miles
00:00:00
Shoe: Brooks Ghost 8 Blue
0 miles on shoe
Height: 6' 1"
  • Edie Edie How's that focus coming along?
    • posted at 01:39:00 EDT

Linny profile

Activity Stats
2016-04-06
Running - Aerobic
East High to Mopac.

5:15am
Weather: 47. Straight-Line Winds. :D
 9.06 miles
01:19:22
(8:45 min/mile)
Shoe: BrooksLaunch3LobsterHotPinkRed
0 miles on shoe
Height: 5'3

Met Bryan, Matt, Jason, and Greg at East High this morning. Warmed up a mile and then Jason, Greg and I headed out on the Mopac while Matt and Bryan did 400s. Ok, Matt calls the 3 of us puppies. Sometimes we go fast, sometimes we go slow, we are always talking, we love to play, and we have no idea what we're doing. :D It was very enjoyable! And the wind. It's all about the wind. I could not let my true feelings about the wind express themselves--Jason is my pastor.

I was super sore on this run. Hope that goes away.

Have a great HumpDay.

BetzE profile

Activity Stats
2016-04-06
Running - Aerobic
regency hood

5:00am
Weather: 48F and windy
 8.22 miles
00:00:00
Shoe: Omni black
0 miles on shoe
With Jimmy, Dave, and Theresa. Pace definitely picks up with Jimmy around :)
  • Dan Dan Jimmy sporting da sandals??
    • posted at 10:41:00 EDT
  • Linny Linny Love those sandals.
    • posted at 10:56:00 EDT

camann profile

Activity Stats
2016-04-06
Walking - Aerobic
LT

5:15am
 1.5 miles
00:00:00
Shoe: Brooks Ravenna 4
0 miles on shoe
Walk/run on the mill before jumping in the pool for a bit.
  • Linny Linny Hey Court. Hope you're feeling well.
    • posted at 10:56:00 EDT

bsypal profile

Activity Stats
2016-04-06
Running - Intervals
East High track


 6.25 miles
00:00:00
Shoe: Nike Vomeros
0 miles on shoe
Height: 6'2
12x400m @5k effort w/Matt. A bit windy this morning. The mist from the sprinklers didn't help either. Foot still really sore from the race last weekend. Track work may not have been the smartest idea.
  • justinmollak justinmollak Like I said, my feet hurt until today. Hopefully it fades out for ya soon. Nice work!
    • posted at 10:21:00 EDT
  • Linny Linny Shoot. I was afraid of that. Probably sore because you're running those in 75 seconds. ;) Rest up, buddy. Apr 12 will be here soon.
    • posted at 10:57:00 EDT

moxie profile

Activity Stats
2016-04-06
Running - Aerobic
Dreadmill

3:30am
 3.75 miles
00:30:00
(8:00 min/mile)

Height: 5'10

Avg HR: 135
Did 8 minutes running, 2 minutes walking for 30 minutes. It felt ok. Still a little stiff in the hip, but I wanted to test it out.

A little earlier morning than I expected, but I have plans tonight so no double dipping. 30 minutes cycling w/u, 60 minutes lifting (back and biceps), 20 minutes core work, 30 minutes running, 30 minutes cycling c/d, PT/stretching routine. Probably more than was strictly necessary, but what else are you going to do when you have 3+ hours to kill before work.
  • carljsamuelson carljsamuelson How about sleep for another 2 hours? ;)
    Glad to hear it felt "ok" and not painful, etc.
    • posted at 09:08:00 EDT
  • bsypal bsypal nice work Mox!
    • posted at 10:00:00 EDT
  • BetzE BetzE ^^ that :)
    • posted at 10:12:00 EDT
  • justinmollak justinmollak Craziness. Making me feel like a slacker when it comes to training.
    • posted at 10:20:00 EDT
  • Dan Dan Nice!
    • posted at 10:42:00 EDT
  • Linny Linny You are a training machine. Congrats on the run.
    • posted at 10:58:00 EDT

dordio profile

Activity Stats
2016-04-06
Walking - Aerobic
Whitehawk

5:00am
Weather: Perfect
 3.8 miles
00:57:03
(15:00 min/mile)

Height: 6'

Nice morning around lake but still not #Alaska
  • justinmollak justinmollak Great to see you getting out! Yep, still not Alaska and it's still windy
    • posted at 07:33:00 EDT
  • moxie moxie Didn't want to round out the hour? Clearly you have lost touch with your OCD running roots.
    • posted at 08:59:00 EDT
  • dordio dordio ^^^Thx Justin, trying to get 5 hrs of walking during week and 5 hrs of weekend warriorin on MTB. Too dark to MTB in AM. ^^Not physically ^Nope and Yep, don't miss it at all; just LivinLife NOCD ;)
    • posted at 09:37:00 EDT
  • BetzE BetzE I walked on Sunday - no watch or anything. It was delightful :)
    • posted at 10:13:00 EDT
  • Dan Dan Not California either ;)
    • posted at 10:43:00 EDT
  • Linny Linny Not Mexico either. :( And my OCD is much more in check lately. Sooooo much more enjoyable. :)
    • posted at 10:59:00 EDT
  • Edie Edie G!
    • posted at 01:41:00 EDT

justinmollak profile

Activity Stats
2016-04-06
Running - Intervals
Mollak10+

4:30am
 13 miles
01:30:50
(6:59 min/mile)
Shoe: Brooks Connect4 Black
0 miles on shoe
3 mile warm up, 8 x 3 min on/off, 2.75 mile cool down

Felt good from the start today. Had a bit of spring in my step today. I think it was due to all the hills at PRSP last weekend. It could be the fact that I had a lot of extra time to wake up this morning. Our youngest decided to wake up at 3:30. I got her back to sleep in time to head out for my run.

Another workout tomorrow and a big weekend of running ahead. If anyone is up for some Lake Z miles I'll be starting Saturday morning at 5am for a 4 hour run.
  • carljsamuelson carljsamuelson I'd say it was from getting an #IRanWithCarl badge yesterday.
    Nice workout this morning, Senor Mollak.
    • posted at 07:38:00 EDT
  • moxie moxie Speedy! Glad to see your legs are back under you. Wish I could join you this weekend. All Z miles? You're going to get dizzy.
    • posted at 08:58:00 EDT
  • justinmollak justinmollak ^yea, I need an aid station. Going to set one up in the back of my truck.
    • posted at 09:06:00 EDT
  • BetzE BetzE glad you're feeling like yourself again!
    • posted at 10:14:00 EDT
  • Dan Dan Nice work!
    • posted at 10:43:00 EDT
  • Linny Linny Yay!! Great post. I need lazy miles on Saturday. Come to LNK. :) Run from the Sadium. It will be awesome.
    • posted at 11:00:00 EDT
  • Linny Linny ^That's supposed to say Stadium. :)
    • posted at 11:03:00 EDT
  • Linny Linny And now I see you said Lake Z miles. I thought you said lazy. :/ I will stop now.
    • posted at 11:10:00 EDT
  • justinmollak justinmollak @betze and @dan, thanks! @linny-I read it as stadium. I'm going to try to make the miles lazy. I have 7.5 hours of running this weekend. I'd like to travel and run but need to stay near home
    • posted at 12:46:00 EDT

Dan profile

Activity Stats
2016-04-06
Running - Tempo
Ralston/LaVista/Papillion


Weather: 52; WNW wind 13 mph
 8.5 miles
01:03:09
(7:25 min/mile)




2 warm up
2 x 2 mile tempo w/.5 jog in-between
2 cool down

Tempo on the Papillion/LaVista track. Splits were slower than I wanted, but the effort was there. Best part of the run was seeing Coach P and CJS on my way home!

Song of the day: "Save it for a Rainy Day" by the Jayhawks.
  • justinmollak justinmollak Nice work, Dan! Almost taper time for Boston!
    • posted at 07:32:00 EDT
  • moxie moxie Solid effort, Dan. You are going to be ready for sure.
    • posted at 08:57:00 EDT
  • BetzE BetzE You've been running so well, Dan!
    • posted at 10:15:00 EDT
  • Dan Dan Many thanks!
    • posted at 10:44:00 EDT
  • Linny Linny Great work!! Hard to hit splits in this wind. I flip flopped my speed day for just that reason. :)
    • posted at 11:01:00 EDT
  • carljsamuelson carljsamuelson FYI, there's a way to turn on the tennis court lights; could make your early morning track workouts a bit less dark.
    • posted at 11:19:00 EDT
  • Dan Dan ^Really?? Will have to ask you about that tomorrow.
    • posted at 12:35:00 EDT

carljsamuelson profile

Activity Stats
2016-04-06
Running - Aerobic
TheQ
Elevation: Ascent+526 Descent-530
4:52am
Weather: 52°, 13 WNW, 50%
 7.03 miles
00:59:27
(8:27 min/mile)
Shoe: Saucony Guide 8 [20151106]
0 miles on shoe
Papillion [20160406]: The Q

Out on The Q w/ CoachP, getting the full recap about her son's wrist break...kid went through a hell of an ordeal.

Had a Dan sighting! He looked all business.
  • justinmollak justinmollak Yikes. The wrist break sounds scary.
    • posted at 07:32:00 EDT
  • carljsamuelson carljsamuelson ^yep. Jagged break, w/ bones moved all over the place. Surgery...after a 9-hour car ride home.
    • posted at 07:34:00 EDT
  • moxie moxie ...that sounds pretty awful. Never broken anything until I became a runner. It doesn't sound like I missed out on anything.
    • posted at 08:56:00 EDT
  • BetzE BetzE But, like I said before, now he is bionic, and how cool is that :)?
    • posted at 10:16:00 EDT
  • Dan Dan Nice to see you!
    • posted at 10:45:00 EDT
  • Linny Linny Poor Sam. :(
    • posted at 11:01:00 EDT

hskrrs profile

Activity Stats
2016-04-06
Running - Aerobic
School Loop

5:00am
Weather: 46 degrees wc 33 nw 22 clear
 3.7 miles
00:00:00
Shoe: Asics Kayono 22-1
0 miles on shoe
Height: 6.0
  • theDude theDude ^Falling asleep vs. watching the news
    • posted at 08:45:00 EDT
  • moxie moxie Based on focuz, my guess is the North Pole 50.
    • posted at 08:55:00 EDT
  • BetzE BetzE ^^ :)
    • posted at 10:16:00 EDT