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#6983731 - 03/31/13 03:04 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
dirtyS13drifta
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15km of trail running,probably about 1000 ft of vert. Nothing like doing 9 miles offroad when you haven't done even 7-8 on road in oh 6 months!
My brain/mind/spirit feels amazing. Such a great buzz right now.
My body is a little bit less enthused; ankles slightly sore and my right arch is less than pleased with me(what else is new). Other than that just a bit rubbery.

I think I'll skip my Tuesday run to aid recovery, probably just cycle to work.

hold it, I'm looking at my maps and it appears my nike running app shorted me some distance....
hmmmm


Edited by dirtyS13drifta (03/31/13 03:11 PM)

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#6983809 - 03/31/13 03:51 PM Re: Running/Cardio Thread [Re: ]
dirtyS13drifta
Unregistered



Fucking Nike, you're based 10 miles away and you cant get shit right!!
I think the nike running app doesn't accurately record distance while the phone is locked.

So my 15km (9.2 miles) turns out, it was more like 11.2-11.5 range. (~18km)
That explains my time and why I was so tired towards the end. I managed to do it in 2 hours, which would be slow(though actually on pace with my last lazy 1/2) on road, but I feel like is pretty good off road(to be fair 4 miles were a closed dirt road so I could move it up there.).
I was pushing pretty hard, mainly because I was convinced I was moving too slow due to my faulty GPS. Now I know there are mile markers on the main trails so fuck GPS. My goal pace(condition dependent of course) is 8km/5mph. Based on this run I could do a half at that speed on this type of terrain now. Awesome!


Edited by dirtyS13drifta (03/31/13 03:55 PM)

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#6986185 - 04/01/13 06:14 PM Re: Running/Cardio Thread [Re: ]
Corytrade Offline
Post Master Supreme


Registered: 07/27/02
Posts: 11681
Loc: NorCal
I noticed that the Nike running app sucks major balls as well. I have switched back to RunKeeper and it is accurate to +/- 1%, which is pretty amazing in my opinion. It's pace per mile is kinda weird, but I just use overall distance and overall time.

Congrats on your pace, btw. I guess the GPS did you a favor in the sense of making you run harder. I really need to start hitting trails, I have been asphalt this whole past 3 months. Anyways, keep it up.

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#6986220 - 04/01/13 06:37 PM Re: Running/Cardio Thread [Re: Corytrade]
dirtyS13drifta
Unregistered



Yeah, my goal was a an easy run though.

So I actually feel pretty good today. One little sore spot(muscluar). Not bad all things considered. My feet actually aren't hurting, which is amazing.

I think I'll do shorter runs for the next bit, and in 2 weeks time try to do the next longer length, which will be about 13.5 or even 14. The park here is amazing, 100s of acres of forest, two main trails running about 15 miles each way with 1/4 miles markers, and about a dozen cross over trails.

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#6986288 - 04/01/13 07:14 PM Re: Running/Cardio Thread [Re: ]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
my new toy!

http://www.amazon.com/Schwinn-Airdyne-Comp-Exercise-Bike/product-reviews/B000GRDS74

found it for 320 on craigs, damn near brand new!



Edited by 137 (04/01/13 07:17 PM)
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#6988670 - 04/02/13 10:22 PM Re: Running/Cardio Thread [Re: 137]
Euphoricuck Offline
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Registered: 11/05/03
Posts: 92703
Loc: Canadistan
http://www.tsn.ca/blogs/greg_wells/?id=419579
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#6991418 - 04/04/13 02:13 AM Re: Running/Cardio Thread [Re: Euphoricuck]
Sir Ironpool Offline
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Registered: 03/12/01
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Loc: Long Beach, CA
Great article, but basically what any Runners World subscriber already knows. \:D
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#6992402 - 04/04/13 12:06 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
MonkeyStillAlive Offline
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Registered: 09/09/00
Posts: 6018
Loc: Sunny FL
 Originally Posted By: Mrs. Ironmom
As of my run today I'm at 198 miles for the month. I plan to tack on another 6 tomorrow afternoon on the Kona Coast of the Big Island.

Fuck me, 198 miles for the month! That's about what I'm at for the year. You are crazy man.

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#6992533 - 04/04/13 01:01 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Euphoricuck Offline
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Registered: 11/05/03
Posts: 92703
Loc: Canadistan
lol runners world.

wasnt saying it was new material. Its just another resource. I know that guy as well and was aware of these concepts in my early teens ;\)
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#6998878 - 04/08/13 12:45 PM Re: Running/Cardio Thread [Re: Euphoricuck]
Ampsman in Extremis Offline
I PITY THE FOOL!
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So I did 24 on Saturday, with almost 3k elevation gain and felt pretty good, it was my 6th 20+ mile run of the year.
Feel pretty ready for my 50k in 2 weeks, though the 7k+ elevation is a bit intimidating.
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#6998883 - 04/08/13 12:48 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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Registered: 03/12/01
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You're more than ready man. That last 6 are purely mental anyways. As long as you don't break down crying on the side of the trail you'll do great. :D.

What race is it BTW?
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#6998937 - 04/08/13 01:12 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Offline
I PITY THE FOOL!
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Registered: 04/10/00
Posts: 15463
Loc: San Jose, Ca, USA
Brazen racing diablo trail challenge.
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#6999344 - 04/08/13 04:22 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
dirtyS13drifta
Unregistered



Just signed up for a trail series, 6 races, 4-6 miles. Nice little schedule.

I think I'll do a little fun/fast/tempo stuff this week. Next week I think I'll go for 13-14 off-road. I felt fine after the last 11-12er I did.

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#7001025 - 04/09/13 09:53 AM Re: Running/Cardio Thread [Re: ]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado


I've been waiting to finalize my 2013 race calendar before posting about it here and with this bit of mail from Maryland I'm all set! It's kind of cool to print out and mail in an application with a paper check and wait for a paper response. Not very green but so deliciously, hipsterishly analog - makes me wish I had a mechanical typewriter

JFK is unique in that it's 1) HUGE (967 finishers last year), 2) OLD (this is the 51st running) and 3) includes qualifying entry standards to register. There are A, B and C standards with some entries reserved for charity runners, locals, etc. A qualifiers register first, then B, then C but in reality the field fills up with A qualifiers so you need to meet that bar to get a standard entry spot. Anyway, you can read about it here if you want:

http://www.jfk50mile.org/Registration/Default.aspx

And the course is badass too: mostly fast and flat bike paths with 14.5 miles on the Appalachian Trail in the middle. Should be a good time

Anyway, 2013 schedule!!

3/9 - Land Between the Lakes (50 Miles) Kentucky
5/11 - Ice Age Trail (50 Miles) Wisconsin
6/1 - North Face EC (50 Miles) Virginia
7/27 - White River (50 Miles) Washington <-- about as close to Leadville as I'm comfortable with, trying not to run this one hard (but race day adrenaline does funny things)
8/17 - Leadville - Part 2 (100 miles) Colorado <-- really, really want to finish this one
9/14 - Run Rabbit Run (50 Miles) Colorado
11/23 - JFK (50 Miles) Virginia

It's a lot, but they're spread out well and if I train smart I should be fine. I'm planning on taking off the month between Thanksgiving and Christmas to really recover. Maybe do some cross country skiing or something, but no running for a month. Read about Scott Jurek doing this in the interest of longevity and it struck me as a really intelligent thing to do.
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#7001074 - 04/09/13 10:14 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Impulsive Offline
Post Master Supreme


Registered: 11/28/99
Posts: 79878
Loc: Edmonton
Ran my first hills/stairs run of the year (do this in summer months). Had to wait for the snow to melt. This was what it looked like last time I tried it.



Anyways, 3k trail run to stairs, 8 sets of stairs and 3k run back. Calves are tight this morning (also skied Sat/Sun all day, so that didn't help).

Last fall:



190 stairs.



Edited by Impetuous (04/09/13 10:15 AM)
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#7001083 - 04/09/13 10:18 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Lewis Offline
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Registered: 12/14/05
Posts: 18385
Loc: IA
I've been following a plan to build up to a half marathon, not sure if I'm going to actually run one or not...but at the very least this will help with some cross training for biking.

I have a bad habit of running balls out and as fast as I can instead of pacing myself and working on increasing my miles(and slowing down) instead of my time for a set distance. The plan has kept me honest and forced me to slow down. I ran about 5 yesterday at a comfortable pace.
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#7001346 - 04/09/13 11:41 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Lividentity Offline
Major Member


Registered: 07/14/04
Posts: 1302
Loc: Gehenna
Wow man you're racing 400 miles this year. Last year I did my first half marathon and didn't even hit 300 miles total, haha. My goal is 1k miles this year, which is going to be tough. Make up some posts with tons of pictures again the last one was awesome!
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#7001481 - 04/09/13 12:32 PM Re: Running/Cardio Thread [Re: Lewis]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
 Originally Posted By: Lewis
I've been following a plan to build up to a half marathon, not sure if I'm going to actually run one or not...but at the very least this will help with some cross training for biking.

I have a bad habit of running balls out and as fast as I can instead of pacing myself and working on increasing my miles(and slowing down) instead of my time for a set distance. The plan has kept me honest and forced me to slow down. I ran about 5 yesterday at a comfortable pace.


Being trained and fit enough to run a half marathon at a moments notice is going to be a goal of mine for as long as I have two legs I can use. It requires enough training to stay pretty fit, but not so much to monopolize your time if you have other things going on.
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#7001483 - 04/09/13 12:32 PM Re: Running/Cardio Thread [Re: Impulsive]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
 Originally Posted By: Impetuous
Ran my first hills/stairs run of the year (do this in summer months). Had to wait for the snow to melt. This was what it looked like last time I tried it.



Anyways, 3k trail run to stairs, 8 sets of stairs and 3k run back. Calves are tight this morning (also skied Sat/Sun all day, so that didn't help).

Last fall:



190 stairs.



That's fucking beautiful.
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#7001533 - 04/09/13 12:51 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



 Originally Posted By: Mrs. Ironmom
 Originally Posted By: Lewis
I've been following a plan to build up to a half marathon, not sure if I'm going to actually run one or not...but at the very least this will help with some cross training for biking.

I have a bad habit of running balls out and as fast as I can instead of pacing myself and working on increasing my miles(and slowing down) instead of my time for a set distance. The plan has kept me honest and forced me to slow down. I ran about 5 yesterday at a comfortable pace.


Being trained and fit enough to run a half marathon at a moments notice is going to be a goal of mine for as long as I have two legs I can use. It requires enough training to stay pretty fit, but not so much to monopolize your time if you have other things going on.

Yeah, I feel you on that.
WHen I previously ran 1/2s I trained. Now I just go for a run, maybe it'll be 6 miles, maybe 14 i decide when I pack for it that morning.

I love being able to run a 1/2(albeit a slow one) at any time. I actually think if I did the normal 12 week program I like now on top of the base miles I'd probably do much better.

I've never had much for base miles, but now I'm a huge fan.

Basically, slow down and just run. Once you're comfortable with that, then you can work on the speed. I previously tried the opposite and suffered through races and was still slow.

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#7002038 - 04/09/13 04:01 PM Re: Running/Cardio Thread [Re: ]
lessthanmike Offline
Major Member


Registered: 09/01/03
Posts: 1486
Loc: Cleveland, Ohio
I ran my first half marathon of the year last Sat. in Greensboro NC. The course was great, ran through downtown and in/out of alot of city parks. The whole course was nothing but a bunch of rollers and false flats (who would have thought NC to be hilly LOL), which was just challenging enough to keep my pace a little slower than I wanted. I was hoping for 1:30 but came in at 1:37.

I'll try to upload the garmin later. Here's the results email:

Congratulations Mike on finishing the BB&T Gate City Half Marathon and 8k on April 06, 2013.

Below are your personal race results provided by On The Mark Sports

Your Chip Time 1:37:24
Your Gun Time 1:37:33

Your overall finish place 39 and finish percentile is top 8%.
Your age group place 7 and your age group percentile is top 19%.
Your finish time of 1:37:33 gave you a 7:27 pace per mile.

Petton Hoyal was the overall winner in a time of 1:11:21
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#7002064 - 04/09/13 04:16 PM Re: Running/Cardio Thread [Re: lessthanmike]
dirtyS13drifta
Unregistered



1:37 on your first?!
Eff me. Nice job!

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#7002068 - 04/09/13 04:17 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Impulsive Offline
Post Master Supreme


Registered: 11/28/99
Posts: 79878
Loc: Edmonton
 Originally Posted By: Mrs. Ironmom

That's fucking beautiful.


Edmonton doesn't get a lot of love, but the river valley is extremely nice at all times of the year. I do almost all my non-winter running in the valley/ravines. It's definitely more enjoyable.
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#7002091 - 04/09/13 04:38 PM Re: Running/Cardio Thread [Re: ]
lessthanmike Offline
Major Member


Registered: 09/01/03
Posts: 1486
Loc: Cleveland, Ohio
 Originally Posted By: dirtyS13drifta
1:37 on your first?!
Eff me. Nice job!


It wasn't my first ever half, just the first of the year. I have another next month that I've ran before and is a little flatter that I'm really hoping to get a 1:30 at or blow up trying.
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#7002130 - 04/09/13 05:09 PM Re: Running/Cardio Thread [Re: lessthanmike]
dirtyS13drifta
Unregistered



 Originally Posted By: lessthanmike
 Originally Posted By: dirtyS13drifta
1:37 on your first?!
Eff me. Nice job!


It wasn't my first ever half, just the first of the year. I have another next month that I've ran before and is a little flatter that I'm really hoping to get a 1:30 at or blow up trying.

Oh, re-read that.
Still not bad. I'd love a 1:3#:## half.

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#7002264 - 04/09/13 06:22 PM Re: Running/Cardio Thread [Re: ]
Lividentity Offline
Major Member


Registered: 07/14/04
Posts: 1302
Loc: Gehenna
Good time man, 1:37 is awesome. Those 1:35-ish times are something I'd love to hit someday. I'm with dirty though, I want to do a sub 100minute half.
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#7002397 - 04/09/13 07:14 PM Re: Running/Cardio Thread [Re: Lividentity]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
Nice job Mike...I bet you hit it no problem. My 1:30 was kind of a surprise....just ended up having a great day. I haven't done a half since then, but I want to go for sub 1:30 real bad.
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#7012171 - 04/15/13 11:30 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Lewis Offline
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Registered: 12/14/05
Posts: 18385
Loc: IA
Ran six miles this weekend in about 50 minutes, the half marathon I may potentially do is June 1st. I think I can easily be ready by then If I choose to do it.
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#7015343 - 04/16/13 02:51 PM Re: Running/Cardio Thread [Re: Lewis]
Ampsman in Extremis Offline
I PITY THE FOOL!
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Registered: 04/10/00
Posts: 15463
Loc: San Jose, Ca, USA
Wasnt planning on really tapering much this week but I fucked up my calf on saturday. \:\(
I was going to do an easy 12-14 on saturday, well I was drinking with my brother in law friday night and he says he is going to do mission peak the next morning.
Its 2.9 miles to the top with 2100 feet elevation.
I had never done it before and I love me some hills so I'm like fuck it, instead of an east 12-14 I'm gonna do a balls out 6 up and down this hill. \:D
So I felt pretty good going up and tag the peak in 35 minutes, I do the descent in 20 minutes.
The second I stop the top of my right calf feels like a baseball size knot just instantly forms, never felt anything like it.
I was parked about a half mile away so I decide a nice cool down jog to the car will help, loosened up a bit but still sore as fuck.
I could barely walk on it the next day so I did a super easy 4 and it helped a bit.
Took yesterday off and rolled it and did an Epsom salt bath, gonna try and do 8 or 10 tonight.
I think it should be good but pissed at myself.
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#7019843 - 04/18/13 02:24 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Ampsman in Extremis Offline
I PITY THE FOOL!
Post Master Supreme


Registered: 04/10/00
Posts: 15463
Loc: San Jose, Ca, USA
Did 6 yesterday with about 1500ft elevation and felt great, super strong on the hills.
Bring it!

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#7019957 - 04/18/13 03:10 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
Good to hear man....its never fun going into a big race with anything questioning your abilities/health. Go kick some ass!
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#7019979 - 04/18/13 03:17 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Lividentity Offline
Major Member


Registered: 07/14/04
Posts: 1302
Loc: Gehenna
I went out and got new running shoes and not sure how much I like them yet. I was running in Brooks Pure Connects and have 350-375 miles on them and decided to replace them. My right achilles area was starting to hurt from running, and it is much better with the new shoes.

I got a pair of Saucony Virrata's. They felt good in the store, but now that I've done 2 runs in them (5 and 8 miles) the area under the balls of your feet has a lump and it is annoying, because it is slightly behind the area. So it is just pressing into my arch area and it isn't that fun, on top of that my right big toe starts to get sore and tingles from running. First run was 5 miles and it was pretty bad, but I had tied them tight, so the next run of 8 miles I loosened them up some and it helped, but after 4 or so miles it was noticeable again. I have to do 5 miles again today and will try them out again, I got them at a local shoe store and not sure what kind of return policy they have, guess I should have done runningwarehouse and just returned them!

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#7026413 - 04/21/13 08:18 AM Re: Running/Cardio Thread [Re: Lividentity]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
Ran a 35 mile course preview day for the Ice Age Trail 50 yesterday and it went really well! We were definitely taking it slow, 6:31 for the day, but that includes time spent hanging out at the "aid station" (water & heed) and when I ran into my ROTC cousin out in the park doing land navigation drills (small world). I only took in 350 calories during the run and felt strong through the end, although definitely a bit hungry and depleted at the finish. The course also had ~3,500' of climbing.

That run put me at 101 miles for the past 7 days (woot!) and 78 miles for the first six days of the week so I'm feeling good about that and looking forward to not blowing up on May 11th
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#7026686 - 04/21/13 02:33 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
Just signed up for my first tri of the year....Folsom International up in NorCal in 3 weeks.. Another family affair with my brothers and dad, and my wife and two sister in laws doing the relay.

Guess I need to dust off the bike and get in the pool.
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#7027226 - 04/21/13 11:09 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Sir Ironpool Offline
Sponsored by Toyota
Post Master Supreme


Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
Just finished my fourth 10 mile run in a row to cap off the week. After tha craziness that was the first part in Boston, it felt good to get out there and push it for a few days.
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