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#7927931 - 10/23/14 03:17 PM Re: Running/Cardio Thread [Re: ]
Design Offline
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Registered: 12/11/02
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Loc: The OC
 Originally Posted By: dirtyS13drifta
 Originally Posted By: Design
Keeping things going here.

Scored another personal best in speed training this week; 6 miles @ 47:09 (7:52/mi). Feeling strong and ready for Surf City 10 this Sunday.

Going to try and stick with the 10mi/80:00 pace group for as long as possible. If things go well, I might have a shot and a sub-1:45 in the Vegas half marathon in 3 weeks.

*fingers crossed*

Once I get my feet figured out, we should strava.

Seems like you're reasonably close to those paces. But I think you'll want to get that 10km(almost) sub 7:45.

Though does it make sense to do a hard 6 miler that close to your 10 miler?
Or is the 10 mile incidental on the path of the 1:45 1/2.


I'm intrigued to see how the 10 goes. What's your weekly milage?


Right now about 20-25. That's all the time I can dedicate at the moment with my crazy schedule. \:\(

You're right in that the 10 miler is a training run for me. I've run this pace/distance once before prior to the OC Marathon. But weekly mileage back then was closer to 25-30.

I'm on Runkeeper and have been thinking about Strava. Seems a lot of y'all use it.
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#7927974 - 10/23/14 03:43 PM Re: Running/Cardio Thread [Re: Design]
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Nice work fellas...I love seeing the training progress and the speeds go up.

I've been steadily plugging away. Haven't got my mileage up to where it was pre-Leadville...been hovering around 40 miles a week.

Have got three 9-10 milers in this week on the trails and my shin is slowly getting better (haven't eased off at all really.) Have a weekend camp trip with the scouts starting Friday up at Pt Mugu so I'm hoping to get a few good runs in on the Ray Miller trail.
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#7928454 - 10/23/14 08:39 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
SJP0tato Offline
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Registered: 10/13/01
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Loc: Gilbert, Az
I'm about a month out from my Half, PR target of 1:30. One of my speedwork days I've been taking Ironmom's advice and doing 2x3200 repeats at/slightly faster than race pace.

The first week was tough, last week was a little better, and this week it feels like I had enough left over to do another repeat at goal pace. Not sure how much taper I'm going to do before the race, maybe 1.5 weeks or so. I'm averaging 35-40mpw the past ~8 weeks, and 30-35mpw for a few months prior to this.

I'm feeling mostly confident a 1:30 is possible with my training plan and how I've been feeling (compared to my previous Half PR 2:03 7+ months ago). It's been in the mid 60's when I run lately, I'm hoping it'll be 10-15 degrees cooler next month for my attempt which would correspond to a slightly lower average heart rate.

From yesterday, splits 2-3, and 5-6 are the interval:
 Code:
Splits	Time			Dist			AvePace		BstPace	AveHR	MaxHR	Cadence		stride
1	8:54.2	8:54.2	8:54	0.96	3	3	9:14	9:14	8:10	147	168	170	176	1.03	41
2	6:46.7	15:41	6:47	1.00	3	3	6:47	6:47	6:12	169	175	180	184	1.32	93
3	6:24.0	22:05	6:23	0.96	3	3	6:40	6:39	5:52	177	181	180	182	1.34	92
4	3:19.8	25:25	3:20	0.36	--	3	9:12	9:13	6:26	157	179	164	180	1.07	40
5	6:42.3	32:07	6:43	0.99	3	3	6:46	6:46	6:07	175	180	180	186	1.32	95
6	6:32.7	38:40	6:32	0.97	3	3	6:45	6:44	5:55	179	183	186	186	1.28	94
7	5:02.3	43:42	5:03	0.60	3	--	8:23	8:24	6:10	168	183	174	184	1.10	67
Summary	43:42	43:42	43:42	5.85	20	20	7:28	7:28	5:52	167	183	176	186	1.22	522

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#7928479 - 10/23/14 08:53 PM Re: Running/Cardio Thread [Re: SJP0tato]
stickaz_old Offline
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God damn, dropping 30++ minutes in 7 months
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#7928568 - 10/23/14 09:41 PM Re: Running/Cardio Thread [Re: stickaz_old]
Sir Ironpool Offline
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Sandbagger.
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#7928741 - 10/23/14 11:35 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
SJP0tato Offline
Member


Registered: 10/13/01
Posts: 814
Loc: Gilbert, Az
 Originally Posted By: Mrs. Ironmom
Sandbagger.


haha, I'm not even going to mention what my 1st half time was almost exactly a year ago.

I started running for the first time ever last year (in my mid 30's) when a co-worker mentioned being bored during his long runs, and being willing to give advice when asked. I'd never tried running, so I viewed it as a personal challenge.

Things built up slowly for a long while, stalled over the winter, then I started considering the 1:30 mark about 3-4 months ago. \:\)

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#7929306 - 10/24/14 11:30 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



 Originally Posted By: Mrs. Ironmom
Sandbagger.

No shit!

Sounds like he went for a stoll on the first one.

Either way, 90 minute half is quick.

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#7929363 - 10/24/14 11:50 AM Re: Running/Cardio Thread [Re: ]
Ampsman in Extremis Offline
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I used to be about long repeats but am thinking short super hard efforts work better for me.
Doing lots of 60 second hill repeats and 100m strides...supposed to do 10x90 second hills tomorrow.
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#7929420 - 10/24/14 12:12 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Design Offline
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Nice work guys. FAST!!
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#7930118 - 10/24/14 04:40 PM Re: Running/Cardio Thread [Re: Design]
Design Offline
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...and more good news. Got picked up for the LA Marathon courtesy of my friend at Asics. Still have to confirm the spot but was told it looks goood.

Looks like I get to kick up the mileage after Vegas.
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#7930157 - 10/24/14 05:07 PM Re: Running/Cardio Thread [Re: Design]
stickaz_old Offline
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you're an animal

I...uh.... signed up for a 1500m free in Jan [to build a 'recent swim resume'] so that the alcatraz-out-n-back group will [hopefully] accept me. Got to go under 25 minutes lol or I get nothing. Apparently they really aren't into boat-rescues.

60 flip turns lol. I think I'm going to get a waterproof nano and put 'Sail' on repeat \:D

this means I'm going to pick up a 3rd swim day a week. My running 'progress' slips further and further away...
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#7930722 - 10/24/14 11:40 PM Re: Running/Cardio Thread [Re: stickaz_old]
gamby Offline
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Did my usual loop today a bit more briskly than I usually do.

3.28 miles/30:02/9:09 pace

Not fast compared to you maniacs, but compared to my usual 9:30-10:15 pace, pretty quick. I was pressed for time squeezing that run in before friends came over to go out to dinner. They were here when I got back, doe.
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#7930985 - 10/25/14 11:19 AM Re: Running/Cardio Thread [Re: gamby]
slackereg6 Offline
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Registered: 09/18/05
Posts: 868
Loc: Hot Texas
After burning myself out attempting to train for a marathon in November I took some time off early this month. Anyways finally meet with a local guy who has a ton of experience and had offered to work with me on a plan. We talked about where I was at and what I wanted to do and he built a plan around those goals. My main goal was just to build a better base and I really wanted to do two local half marathons that are one month apart in November and December. The plan is geared to building a little for the first and then taking it a step further for the second. I know I would probably be better of just doing the December Half but this is being used to get a good base so not meting a goal pace at one is not the end of the world. I have never done intervals and the plan includes that along as some pace work.

First Half is in three weeks and we set a goal pace of about 8:20. Not sure if I can do it as it is a little on the optimistic side but this gives me something to really push for. Something that was lacking in the marathon training I was doing. Did intervals Thursday and 6 miles at 8:55 last night to kick of the plan. My legs are feeling it today but the runs overall felt good.
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#7931014 - 10/25/14 12:10 PM Re: Running/Cardio Thread [Re: slackereg6]
Cheesegoggles Offline
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14 mile long run today. Wife wanted to go easy and I didn't protest too much since this is the distance where my hamstring started causing problems during training for my first full.

Of course after my wife says she wants to go easy and complains on every uphill stretch that I am going faster than I should be, she says at the end that she is unhappy with our overall pace.

Overall pace was 9:33/mile. That does not count eighteen minutes of stopping for traffic and trying to figure out why we couldn't get out of a park. I think we need to not go west into the suburbs for any more long runs - too many traffic lights and not enough sidewalks.

Bright side is that we did as suggested above and turned it up for the last three miles: 8:57, 9:02 and 8:50.

15 miles next week.

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#7931060 - 10/25/14 01:26 PM Re: Running/Cardio Thread [Re: gamby]
stickaz_old Offline
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 Originally Posted By: g@mbola
Did my usual loop today a bit more briskly than I usually do.

3.28 miles/30:02/9:09 pace

Not fast compared to you maniacs, but compared to my usual 9:30-10:15 pace, pretty quick. I was pressed for time squeezing that run in before friends came over to go out to dinner. They were here when I got back, doe.


To me you're not that slow :D, you just cruised around at my 1/2 goal pace (which I missed by :24s/ mile) \:D

I did a 5.0 yesterday afternoon, avg'd 8:54 and I hard to work pretty hard (HR was around 150 the whole back half) which I'm not happy about but whatever \:D
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#7932475 - 10/26/14 07:45 PM Re: Running/Cardio Thread [Re: Cheesegoggles]
Sir Ironpool Offline
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Registered: 03/12/01
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 Originally Posted By: CheeseGoggles
14 mile long run today. Wife wanted to go easy and I didn't protest too much since this is the distance where my hamstring started causing problems during training for my first full.

Of course after my wife says she wants to go easy and complains on every uphill stretch that I am going faster than I should be, she says at the end that she is unhappy with our overall pace.

Overall pace was 9:33/mile. That does not count eighteen minutes of stopping for traffic and trying to figure out why we couldn't get out of a park. I think we need to not go west into the suburbs for any more long runs - too many traffic lights and not enough sidewalks.

Bright side is that we did as suggested above and turned it up for the last three miles: 8:57, 9:02 and 8:50.

15 miles next week.


My wife and I figured out long ago that we just can't run together.


Got in a nice 9 mile run up at Pt. Mugu yesterday. Climbed a decent peak right over the water:




Edited by Mrs. Ironmom (10/26/14 07:45 PM)
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#7932611 - 10/26/14 09:11 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Impulsive Online   nohc
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Nice. My wife went from faster than me, to slow and pathetic.
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#7932799 - 10/26/14 10:44 PM Re: Running/Cardio Thread [Re: Impulsive]
Design Offline
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Holy crap. I disappear for a couple days and come back to people posting all types of activity. Nice job guys.

Finished the Surf City 10 with the work group today. About 15 total made it out. I didn't hit my stretch goal but came damn close.

10 miles @ 80:46
#151 of 1665
Runkeeper splits:
- 9:06 (1+ min delay)
- 8:02
- 7:57
- 7:45
- 7:49
- 8:00
- 7:46
- 8:23 (mile 8-9 for gel pack)
- 8:31
- 8:04

Overall I'm pretty stoked and will be a confidence booster for Vegas. And I think I may have surprised some coworkers as they know I keep a crazy-busy schedule. \:D
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#7933816 - 10/27/14 01:43 PM Re: Running/Cardio Thread [Re: Design]
stickaz_old Offline
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^ur pretty fast dude \:D

for me: Taper week, last tri of the season--I want to be able to run hard at the end--only 6 days away now. I have no idea how much a ~500' climb will affect me in only a 5k. Probably really friggin badly. Might just narrowly go sub 30:00 on the last 5k lol. Flat I'd hope to be good for a sub 26:00 or something [after the swim +bike]. Bike isn't flat either tho [~1500' climb], so I'll probably be waaay slower than I expect. Oh well at least the swim is flat
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#7934043 - 10/27/14 03:36 PM Re: Running/Cardio Thread [Re: stickaz_old]
Design Offline
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Thanks man. I think you'll do fine in the 5K/Tri. When I did the OC Chili Race series there was 800-1000 ft of vert on the 10 miler. Slowed me down about 2-3 minutes overall.

That bike portion sounds nasty though.
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#7934299 - 10/27/14 07:01 PM Re: Running/Cardio Thread [Re: Design]
Design Offline
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...and more punishment on the horizon. I officially got in for the 2015 LA Marathon. Time permitting, I'd like to train for a sub-4 hour goal.

I'll be picking up the mileage in December.
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#7935177 - 10/28/14 10:34 AM Re: Running/Cardio Thread [Re: Design]
Lividentity Offline
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Registered: 07/14/04
Posts: 1302
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I was on vacation this weekend and ran a Half while I was at it. I swear the course was exactly a half-mile short, but whatever. I did a rookie mistake in running the race in new shoes, this is because I was visiting family and I had bought shoes to leave there last time I visited, so this was first time I have been there since and ran in those shoes. It gave me pretty bad shin splints on my left leg for ~4 miles, which slowed me down, but I got through it. I ended up doing about a 1:46, which is awesome, considering the cramps, forgot my Clif Blox (so had nothing to eat beforehand nor during the race) and it also has a sizable hill, which I don't really get in Florida. It makes me feel good about the full Marathon I am training for in December and want to go sub 4.

Recently I feel like I've gotten my nutrition figured out on long runs, have been able to do 19-21 mile runs and feel good during, and most importantly, after the run! Pretty excited about that and the weather cooling off in Florida is making me want to run all the time.

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#7935207 - 10/28/14 10:49 AM Re: Running/Cardio Thread [Re: Lividentity]
Design Offline
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Considering you're already under 8 for the half, and can pound out 19-21 with no problems, you sound like you are well ahead of goal. My guess is you'll land somewhere in the 3:30-3:40 range.

Nicely done!
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#7935231 - 10/28/14 10:58 AM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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So probably 1:50 ish since you said it was .5 short...and on a whim? Definitely a good race. Id be a little concerned about new shoes giving you shin splints though. Blisters I can see...shin splints are indicative of something more thn just new shoes. Are they a whole new brand/type/style or something?
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#7935245 - 10/28/14 11:05 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Lividentity Offline
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Registered: 07/14/04
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Nah they're Brooks Pure Connect 2's, which is what I run in. I'm just blaming them for the way my legs were feeling, because that's the only difference compared to my normal daily runs here in Florida. It only lasted miles 2-6, after that was fine, I also ran 6 and 4.25 mile runs in those shoes and was fine. So I'll see how I feel doing tonight's 10 mile run and see if I have any issues.

I'd love to be doing under 3:45, my last 21 mile run was 3:35, which not a race or anything it made me think 4 hours is doable. My only other full was 4:49, so dropping down to 4 would be awesome. I'm no Boston level quick guy lol.

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#7935581 - 10/28/14 01:50 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Cheesegoggles Offline
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Registered: 07/10/08
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 Originally Posted By: Mrs. Ironmom
My wife and I figured out long ago that we just can't run together.

It is really fucking hard to do sometimes. She usually complains about how I approach hills or otherwise choose times to pick up the pace. And she tells me I'm training incorrectly and I'm going to regret it later.

Maybe, just maybe, due to the fact that I'm a male with some anatomical differences, I'm 9 inches taller, I'm 65 lbs heavier, I'm someone with different strengths and weaknesses, and for whatever other reason, we're just different and what works for her doesn't always work for me?

Her response is always that I am just wrong.



I have to do 5x1200 tonight. I suspect it will be on the treadmill.

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#7935611 - 10/28/14 02:10 PM Re: Running/Cardio Thread [Re: Cheesegoggles]
stickaz_old Offline
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I assure you she is correct here bro
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#7936972 - 10/29/14 09:27 AM Re: Running/Cardio Thread [Re: stickaz_old]
Cheesegoggles Offline
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Blew off my run tonight to drink beer and eat nachos with my co-workers. #winning

Won't make it up. Next scheduled run is a five mile tempo run. Have to figure out how I'm going to get in a run in Manhattan tomorrow morning. Really do not want to treadmill it.

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#7937325 - 10/29/14 11:19 AM Re: Running/Cardio Thread [Re: Cheesegoggles]
stickaz_old Offline
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Registered: 02/04/01
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I'm sitting here getting fatter and taking the entire week off [except for swimming which I think only makes me a slower runner haha] \:D


[I just one-upped your skipped workout bro]
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#7937523 - 10/29/14 01:19 PM Re: Running/Cardio Thread [Re: stickaz_old]
Cheesegoggles Offline
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#7937543 - 10/29/14 01:29 PM Re: Running/Cardio Thread [Re: stickaz_old]
dirtyS13drifta
Unregistered



 Originally Posted By: zakcits
I'm sitting here getting fatter and taking the entire week off [except for swimming which I think only makes me a slower runner haha] \:D


[I just one-upped your skipped workout bro]


I didn't do one bit of exercise last week.

Boom

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#7938798 - 10/30/14 12:04 AM Re: Running/Cardio Thread [Re: ]
Sir Ironpool Offline
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Finally registered for the Bootlegger 50k in a week and a half outside Las Vegas. Had a great time last year and knew I wanted to do it again. Hoping to better my 5:45.

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#7939630 - 10/30/14 01:11 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Too bad I'll miss you; be there in the area the week after. Though I'm surprised you waited this late to register. Guessing it's pretty intense for the average Joe.



Awesome photo BTW.

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#7939636 - 10/30/14 01:16 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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It's not too bad really. Mild temps, not too much vertical, and some awesome singletrack. The two loops can really mess with your head though. There's a 25k as well so that can mess with your head a bit if you're having a tough time. \:D
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#7944139 - 11/02/14 10:42 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Sir Ironpool Offline
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Loving this cool fall weather. Did 10 tonight at 7:10 pace. Havent run that fast in awhile.
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