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#8549579 - 02/10/16 11:11 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Design Offline
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My best results have come from 1-2 hard midweek runs, especially the tempo runs/repeats. But it's taken a lot of time/consistency/learning to get there without getting injured.
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#8549662 - 02/10/16 11:43 AM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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As is evident here...everybody has different goals and respond to different approaches. My goal right now is to make my body bulletproof for a 100 mile race with 24k feet of vert in the heat of SoCal summer. My approach to that is to do lots of mileage on trails with as much very as possible with very little recovery. Speed, tempo, etc has little to do with it.

Of course, if I was training specifically for a road race, my plan would be much different.
(Well, not much since I was able to pull off a 3:07 while training for the trails. \:D
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#8549702 - 02/10/16 12:00 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Yeah, rub it in there spunky.

To add insult to injury, I had a blister develop on the ball of my foot last night. First time I've had one in over a year. Thinking I had a crease in the sock which led to a hot spot.

In any case, going to keep it open and try to let it heal on its own. It's more on the side than directly on bottom. Hoping it subsides by race day.
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#8549902 - 02/10/16 01:15 PM Re: Running/Cardio Thread [Re: Design]
schtickaz.ai Offline
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If the weather forecast for the LA marathon was in the 90s and I was signed up I'd switch to the 5k \:D
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#8550991 - 02/11/16 09:32 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Offline
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 Originally Posted By: Mrs. Ironmom
As is evident here...everybody has different goals and respond to different approaches. My goal right now is to make my body bulletproof for a 100 mile race with 24k feet of vert in the heat of SoCal summer. My approach to that is to do lots of mileage on trails with as much very as possible with very little recovery. Speed, tempo, etc has little to do with it.

Of course, if I was training specifically for a road race, my plan would be much different.
(Well, not much since I was able to pull off a 3:07 while training for the trails. \:D



I'm jelly. Wish I was hitting trails everyday. \:\(
Dont forget that I'm doing all this for a boston bromance you bastard!!
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#8551159 - 02/11/16 11:06 AM Re: Running/Cardio Thread [Re: AE_Racer]
AE_Racer Offline
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 Originally Posted By: AE_Racer
 Originally Posted By: AE_Racer
 Originally Posted By: Mrs. Ironmom
 Originally Posted By: ampsman
I wouldnt do 7 days a week, you need a rest day.


Pussy.

I only say every day because we're talking very short distances and OP is looking for a crash course to glory. 2 months isn't a whole lotta time if he wants to kick some ass. \:D


Ill be happy if I make sub 17 min, but I felt like 2-3 months is an awful long time to only get to that speed.. I guess not. Its just real discouraging when people you know show up, havent done shit for exercise all year and bust out a 15min 2 mile. Such bs

Ill do some speed runs and step up my days a week, maybe 4-5.. I just dont see myself having the ambition to run every day. I want it but not that bad. FWIW im 6'2", 185lbs, no fucks given on diet (until the week of the test). I usually lose 5-10lbs during this running period so im sure that helps with speed too. Now to work on the pushups


A month ago, I couldnt run a mile non stop.. Today I did two with a time of 19:07. Gotta knock off another two mins with 4-5 weeks to go.

Just here to make you guys feel better about yourself


Week to go.. 17:56 today. Started running consecutive days as you guys mentioned.. Really helped me step it up. Test is next saturday so ill take a day or two off this weekend and probably run til wednesday...
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#8551312 - 02/11/16 12:13 PM Re: Running/Cardio Thread [Re: AE_Racer]
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Nice job dude!
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#8551345 - 02/11/16 12:27 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
schtickaz.ai Offline
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thats crazy progress imo? fuck I take years apparently to drop similar ET. Here i sit with cold upgraded to bronchitis+sore throat so I know I'm getting slower heh. Oh well my achilles [L+R now, not just L] are getting a chance to recover I guess. I figure those were needing a break anyways
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#8551646 - 02/11/16 02:38 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
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Thanks. Yesterday I did a 18:29 running circles around a bball court that was enclosed cause it was in the low 50s with 20mph winds knew id do better outside running a pretty straight route so getting that today was very encouraging. The test is early in the morning vs me running at lunch time now, that with adrenaline kicking in knowing my ass needs to pass I should be fine \:D
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#8551752 - 02/11/16 03:53 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
dirtyS13drifta
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 Originally Posted By: stickaz_duex
thats crazy progress imo? fuck I take years apparently to drop similar ET. Here i sit with cold upgraded to bronchitis+sore throat so I know I'm getting slower heh. Oh well my achilles [L+R now, not just L] are getting a chance to recover I guess. I figure those were needing a break anyways


Beginner gains. You've cut like 5-6 minutes of your 5km in 2-3 years, right?

Still takes some dedicaiton, nice job.


Edited by dirtyS13drifta (02/11/16 03:54 PM)

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#8551764 - 02/11/16 03:59 PM Re: Running/Cardio Thread [Re: ]
schtickaz.ai Offline
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well I was just looking at a 6.6 miler I ran in march of 2014 [~2 yrs ago] and I avg'd 9:00/mi in a workout/tempo effort. 2 years later and I can nip 1:15/mi [so 7:45 avg] from that pace with a similar effort.

It is what it is

still if I can do that kind of gain [1] more time I should be able to BQ at age 45
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#8551778 - 02/11/16 04:09 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
AE_Racer Offline
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Yea I was gonna say you're running a ton further than I am so my 8:30/mi 2 mile is nothing compared to a 9:00/mi 6.6. The furthest ive run outside of required training was 3-3.5. I have no desire to do what you guys do but its really impressive to go through this thread and see the times and miles you guys put up.
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#8551781 - 02/11/16 04:13 PM Re: Running/Cardio Thread [Re: AE_Racer]
schtickaz.ai Offline
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cool thks, running gains apparently are as simple as the "deposits" you make in terms of weekly mileage, not really any magic there. Eventually I guess having "pace", "speedwork", and other things going on for quality miles matter but not sure any of that makes too much difference in the sub/20 mpw range some of us *coughincluded* find ourselves in more often than not

I was *soclose* to hitting 30mpw on back-back-back weeks when life got in the way, then I got sick. oh well. Reboot
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#8552667 - 02/12/16 12:45 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Risky Business (he/him) Offline
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I tried running and debated doing an Olympic tri this summer but I can't get into running. I tried with 5k here and there but for the life of me it was pure misery. Need get over that
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#8552904 - 02/12/16 03:45 PM Re: Running/Cardio Thread [Re: Risky Business (he/him)]
schtickaz.ai Offline
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you need to slow down about :90s/mi

those were probably tempo type paces

CN: slow down

1x/week at that pace is ok tho
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#8555489 - 02/15/16 10:14 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Sir Ironpool Offline
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Another productive week for me. 6 runs (took Saturday off) for 70 miles and 12k feet of vert. Did 17 yesterday and followed it tonight with a fairly fast 13. Feeling good.
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#8555549 - 02/16/16 12:07 AM Re: Running/Cardio Thread [Re: Risky Business (he/him)]
gamby Offline
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 Originally Posted By: Risky Business
I tried running and debated doing an Olympic tri this summer but I can't get into running. I tried with 5k here and there but for the life of me it was pure misery. Need get over that


The more you do it, the less miserable it gets. That said, my first 1.5 miles usually suck royally, regardless and I'm a shitty runner overall.

I generally don't mind it, tho. Great conditioning in a short amount of time. don't give up on it yet.

...and warm up/cool down/foam roller
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#8556019 - 02/16/16 12:01 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Offline
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 Originally Posted By: Mrs. Ironmom
Another productive week for me. 6 runs (took Saturday off) for 70 miles and 12k feet of vert. Did 17 yesterday and followed it tonight with a fairly fast 13. Feeling good.




I slacked off this weekend but did 24 at 7:24 pace on friday.
One more 20 miler this week which should be fun:
20 miles relaxed, but with 4 x 2 miles at MP mixed in.
Ready to hit the trails again.
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#8556088 - 02/16/16 12:37 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
schtickaz.ai Offline
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good stuff everybody:
did a hard 5k yesterday just trying to get back into running again after a nasty cold [still suffering a bit, it progressed to bronchitis but I turned the corner]. Since I was sorta effectively tapered although I had run a hard/sub-half marathon pace 7 miler the day before on hills I was a little burnt but I dont get too many opportunities to run on my local HS track during the day. Oh final excuse: it was 79*F out. But I ran w/o a shirt so that balances it out. Heeeeey ladies...



happy with that, since I was sick I just wanted to see if I could hold 7:30 avg [PR from a race 3 months ago is just about 1 minute quicker and that was in ~50*F weather and I was on a hella taper lol]

and I know it says 3.0 miles but I absolutely ran 12 laps in the #3 lane and kept going about another 60m until my watch said 3.1, so I probably actually went quicker than this/GPS oddities. 12 laps in the #3 lane by itself is a 5k [4800 meters and the offset by being outside lane 1]

my goal with these is
a) get more used to the 5k so I can actually race it better
b) get some of that speedwork bang-for-the-buck in workouts
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#8556116 - 02/16/16 12:46 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
Design Offline
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Nice job guys.
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#8558236 - 02/17/16 10:20 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
CrazeD Offline
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 Originally Posted By: stickaz_duex
good stuff everybody:
did a hard 5k yesterday just trying to get back into running again after a nasty cold [still suffering a bit, it progressed to bronchitis but I turned the corner]. Since I was sorta effectively tapered although I had run a hard/sub-half marathon pace 7 miler the day before on hills I was a little burnt but I dont get too many opportunities to run on my local HS track during the day. Oh final excuse: it was 79*F out. But I ran w/o a shirt so that balances it out. Heeeeey ladies...



happy with that, since I was sick I just wanted to see if I could hold 7:30 avg [PR from a race 3 months ago is just about 1 minute quicker and that was in ~50*F weather and I was on a hella taper lol]

and I know it says 3.0 miles but I absolutely ran 12 laps in the #3 lane and kept going about another 60m until my watch said 3.1, so I probably actually went quicker than this/GPS oddities. 12 laps in the #3 lane by itself is a 5k [4800 meters and the offset by being outside lane 1]

my goal with these is
a) get more used to the 5k so I can actually race it better
b) get some of that speedwork bang-for-the-buck in workouts


Hi guys.. Im back running.. I hate running so fucking much. I envy how efficiently your bodies can supply blood and oxygen






I want to do this 5K in Anaheim on April 9th
http://losangeles.angels.mlb.com/ana/community/5k_funrun.jsp
Want to see if I can get down to 24 minutes in the next 6 weeks or so.. not sure if possible.
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#8558291 - 02/18/16 12:40 AM Re: Running/Cardio Thread [Re: CrazeD]
Design Offline
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Sounds like a tall order in a short amount of time. Couple speed sessions a week could get you close (maybe 3/wk if your body can handle it).
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#8558300 - 02/18/16 01:02 AM Re: Running/Cardio Thread [Re: Design]
CrazeD Offline
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 Originally Posted By: Design
Sounds like a tall order in a short amount of time. Couple speed sessions a week could get you close (maybe 3/wk if your body can handle it).


Yea luckily I'm pretty durable. I'm not bothered by a high training tempo and I dont have any knee, back, etc ailments that would hold me back.. My problem is I'm just slow because no endurance lol. I know I can be faster because I did that 5K in under 23 minutes back in like 2010.

We'll see how it goes this time lol \:D
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#8558858 - 02/18/16 12:45 PM Re: Running/Cardio Thread [Re: CrazeD]
dirtyS13drifta
Unregistered



I'd guess if you went and ran a 5km tomorrow you'd be a minute faster.

When I started doing 5kms, I did a weekly race, nothing more. I think it was like 4-5 weeks/races to get from mid 26 ish to 24 ish.
And I was slacking.

Learning the distance of the 5km alone is worth about 2 minutes. Some beginner running gains will shave another 20 seconds off your run.

I bet, with some smart training you could get awfully close to 24:59 in 6 weeks if you're already fit. The 5km has great recovery time

Durability fades with age btw.


Edited by dirtyS13drifta (02/18/16 12:47 PM)

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#8558865 - 02/18/16 12:49 PM Re: Running/Cardio Thread [Re: CrazeD]
schtickaz.ai Offline
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unless that 28:xx effort was quite "soft" it's hard to make much in terms of gains in anything short of like 3-4 months I think? 6 weeks is *almost* about the time to start your taper for the race. hahaha.

good way to know if the effort was soft? Did you ...around mile 1.5.... know definitively that there was absolutely no way you could maintain the current pace for another 1.5? , then you know the pace was good

You look like you are a sub 20:00 5k waiting to happen tho /homo [1.5 yrs? haha]
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#8558900 - 02/18/16 01:05 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
dirtyS13drifta
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Taper for a 5km, lol.
I think that's called not running hard that morning.

Everyone's first race-attempt at a distance is soft stickaz. You have NO idea how a distance feels until you've ran it.

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#8558909 - 02/18/16 01:10 PM Re: Running/Cardio Thread [Re: ]
schtickaz.ai Offline
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haha I will hella taper if I ever get like within :30s of 20:00 for a 5k. Probably load up on painkiller too
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#8558990 - 02/18/16 01:53 PM Re: Running/Cardio Thread [Re: ]
Sir Ironpool Offline
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 Originally Posted By: dirtyS13drifta

Durability fades with age btw.


Speak for yourself broham!
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#8559066 - 02/18/16 02:37 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
CrazeD Offline
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 Originally Posted By: stickaz_duex
unless that 28:xx effort was quite "soft" it's hard to make much in terms of gains in anything short of like 3-4 months I think? 6 weeks is *almost* about the time to start your taper for the race. hahaha.

good way to know if the effort was soft? Did you ...around mile 1.5.... know definitively that there was absolutely no way you could maintain the current pace for another 1.5? , then you know the pace was good

You look like you are a sub 20:00 5k waiting to happen tho /homo [1.5 yrs? haha]


I was suprised that I was still feeling good at the halfway point.. Normally I lose like 2-3 minutes on the back half \:\( .. There I was able to keep pace the whole time.. guessing I was at about 85-90% effort.
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#8559068 - 02/18/16 02:39 PM Re: Running/Cardio Thread [Re: ]
CrazeD Offline
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 Originally Posted By: dirtyS13drifta


Durability fades with age btw.


Yea Im 36 now, but Ive never had any issues with pulls, tears, aches, injuries or anything. I'm probably jinxing myself now lol..
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#8559323 - 02/18/16 05:48 PM Re: Running/Cardio Thread [Re: CrazeD]
dirtyS13drifta
Unregistered



 Originally Posted By: CrazedQ50
 Originally Posted By: stickaz_duex
unless that 28:xx effort was quite "soft" it's hard to make much in terms of gains in anything short of like 3-4 months I think? 6 weeks is *almost* about the time to start your taper for the race. hahaha.

good way to know if the effort was soft? Did you ...around mile 1.5.... know definitively that there was absolutely no way you could maintain the current pace for another 1.5? , then you know the pace was good

You look like you are a sub 20:00 5k waiting to happen tho /homo [1.5 yrs? haha]


I was suprised that I was still feeling good at the halfway point.. Normally I lose like 2-3 minutes on the back half \:\( .. There I was able to keep pace the whole time.. guessing I was at about 85-90% effort.

you got 90 seconds just practicing to push your effort level

that practice will probably give you another 20 seconds of improved fitness.


It's seriously easy to cut 2 minutes off a first 5km. 4 weeks tops.

The next 2 minutes could take 4 months to 4 years.

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#8559823 - 02/19/16 09:13 AM Re: Running/Cardio Thread [Re: AE_Racer]
AE_Racer Offline
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 Originally Posted By: AE_Racer
 Originally Posted By: AE_Racer
 Originally Posted By: AE_Racer
 Originally Posted By: Mrs. Ironmom
 Originally Posted By: ampsman
I wouldnt do 7 days a week, you need a rest day.


Pussy.

I only say every day because we're talking very short distances and OP is looking for a crash course to glory. 2 months isn't a whole lotta time if he wants to kick some ass. \:D


Ill be happy if I make sub 17 min, but I felt like 2-3 months is an awful long time to only get to that speed.. I guess not. Its just real discouraging when people you know show up, havent done shit for exercise all year and bust out a 15min 2 mile. Such bs

Ill do some speed runs and step up my days a week, maybe 4-5.. I just dont see myself having the ambition to run every day. I want it but not that bad. FWIW im 6'2", 185lbs, no fucks given on diet (until the week of the test). I usually lose 5-10lbs during this running period so im sure that helps with speed too. Now to work on the pushups


A month ago, I couldnt run a mile non stop.. Today I did two with a time of 19:07. Gotta knock off another two mins with 4-5 weeks to go.

Just here to make you guys feel better about yourself


Week to go.. 17:56 today. Started running consecutive days as you guys mentioned.. Really helped me step it up. Test is next saturday so ill take a day or two off this weekend and probably run til wednesday...


17:14 on wednesday. Did a 9:00/mi 1.5mi yesterday and taking today off. Still wasnt puking at the end so theres more in me. \:D will report back after the test tomorrow. Thanks so much for the help and encouragement.
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#8560639 - 02/19/16 05:49 PM Re: Running/Cardio Thread [Re: AE_Racer]
schtickaz.ai Offline
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got my goal-pace [actually went maybe :15s/mi too fast] 8 miler HMP workout done for the week. Felt pretty good. Maybe...just maybe I'll have a decent HM in SF in 6 weeks \:D
felt pretty easy on the back-half but pretty rough around mile 3 which was uphill and into the wind

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#8560656 - 02/19/16 06:13 PM Re: Running/Cardio Thread [Re: schtickaz.ai]
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Nice solid pacing!


I hit 60 miles for the week so far and damn my legs are tired, nyuk nyuk!

Hoping to hit 75 or 80 by Sunday.
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#8560696 - 02/19/16 07:02 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Nice job guys.
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