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#7819357 - 08/14/14 12:49 PM Re: Running/Cardio Thread [Re: gamby]
Design Offline
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Registered: 12/11/02
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Had a good week (mostly) after nearly 3 weeks of inactivity:
- Monday: 6 miles treadmill
- Tuesday: Elliptical
- Wednesday: ~7 mile mountain bike + 2.75 mile trail run



And.... this was nearly me during Monday's run...


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#7820595 - 08/15/14 08:57 AM Re: Running/Cardio Thread [Re: Design]
Impulsive Offline
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Registered: 11/28/99
Posts: 79876
Loc: Edmonton
Last week (Fri to Today)

28.5 miles running (plus another 12k tomorrow)
67 miles biking
2000 stairs
Throw in a couple 300+ bench sessions.

I think my plan for the next week will be a touch less so I'm not dead by my race on the 23rd.

Maybe 2-3 more runs (Sat, Tues/Thurs), 1 more bike (wed) and a good squat session. I'll try and bike the race course since it's in an area I'm a bit unfamiliar with and practice running the stairs while carrying my bike. I've done a "set" before and that extra weight is killer, let alone stairs cases with 200-250 stairs.


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#7823026 - 08/17/14 07:59 PM Re: Running/Cardio Thread [Re: Impulsive]
silentfurymm Offline
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Registered: 03/03/02
Posts: 7549
Loc: SoCal....again
Neat, I have not posted here yet but it will be good to help keep up the motivation. Trying to get into shape for the Newport Half Marathon, which would be the longest I have ever run. A few years ago I ran the Coronado 15k a couple years in a row, but since then the longest was a 10k last year. I got motivated by some fellow Officers while down in VA for school this summer. In April I ran 8 miles, in May I ran 22 miles, in June I ran 32 miles, in July I ran 52.4 miles and then I got hurt. Left inside shin splint of some sort, so Ive run 8 miles this month. To compensate I started riding the bicycle again, I did 24 miles or so on the bike over the last two weeks.

Today I ran again for the first time in two weeks. I stretched for a really long time and ran a 5 mile race here in Newport. It went pretty well, the leg didnt hurt while running and doesnt hurt now. Hopefully I can get back into training now.

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#7823066 - 08/17/14 08:30 PM Re: Running/Cardio Thread [Re: silentfurymm]
Cheesegoggles Offline
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Registered: 07/10/08
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Ran ten miles at barely faster than a walking pace today. It wasn't too hot but it was pretty muggy. And my fitness still isn't where I want it.

I will be glad when temps are down in the 50s.

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#7823071 - 08/17/14 08:37 PM Re: Running/Cardio Thread [Re: Cheesegoggles]
DWalk Offline
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ten miles is legit at any pace, good work.
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#7823936 - 08/18/14 11:50 AM Re: Running/Cardio Thread [Re: DWalk]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
CG's 10 miler @ walking pace was ~:45s/mile quicker than mine from Sunday \:\(
*and really, really embarassing compared to what some people did this weekend heh



miles 1-7 again I had zero water but I just went slower to compensate. At mile 4 I ran into the Lexington Dam climb [500'? 1000' ?] and nopenopenope.gif'd and turned back heh. Maybe one of these days ... You can see @ mile 4 where I turned back..

I attempted to run @ my "long, slow" pace [calculated to be 10:30/mile]

#nailedit
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#7823950 - 08/18/14 11:57 AM Re: Running/Cardio Thread [Re: stickaz_old]
gamby Offline
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Registered: 11/01/99
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Loc: RI
Mr. Mom runs Leadville

I'm trying to motivate to do my little 5k loop of my neighborhood later.

Another day on CSi...
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#7824026 - 08/18/14 12:43 PM Re: Running/Cardio Thread [Re: gamby]
dirtyS13drifta
Unregistered



I pushed my stroller at 10/min pace for a few miles. The little one loved it until she fell asleep.

My milage plummeted due to back to back 50-60 hour work weeks. I think I"m well off pace for my annual goal. Hoping to get moving.

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#7828318 - 08/21/14 09:30 AM Re: Running/Cardio Thread [Re: ]
Impulsive Offline
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Registered: 11/28/99
Posts: 79876
Loc: Edmonton
36 miles on my feet this week. Running like Frankenstein after squats.
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#7828554 - 08/21/14 10:54 AM Re: Running/Cardio Thread [Re: Impulsive]
dirtyS13drifta
Unregistered



 Originally Posted By: Impulsive
36 miles on my feet this week. Running like Frankenstein after squats.

I know that feel. The worst is cycling in, squats at lunch, running home.

so I've just started slacking on all of it!

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#7829751 - 08/22/14 08:26 AM Re: Running/Cardio Thread [Re: ]
Cheesegoggles Offline
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Registered: 07/10/08
Posts: 19073
Loc: Here
A couple of runs on the treadmill this week.

4 x 1200 meter intervals with each hard interval at better than 8:00/mile

5 mile tempo run wit miles 2-4 at 8:20/mile

The high temps this weekend are 100 and 98 so it looks like the treadmill will get a bit more work. Thank god for netflix.

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#7829940 - 08/22/14 10:34 AM Re: Running/Cardio Thread [Re: Cheesegoggles]
Sir Ironpool Offline
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What race are you training for Cheesy? Keep up the good work!


I'm pretty stoked to find out that the BAA has decided to increase the field size at Boston next year to 30k, up from the normal 24k. My chances of getting in just got better. Should know by September 15th.
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#7829990 - 08/22/14 11:09 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
bt0 Offline
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Registered: 02/22/10
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Anyone have any advice on lighting to improve path visibility? Preferably something I wouldn't have to hold.

I don't care too much about being visible myself. Been doing lots of night running to avoid heat, and on trails with lots of roots and poor lighting things can get dicey

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#7830028 - 08/22/14 11:50 AM Re: Running/Cardio Thread [Re: bt0]
Design Offline
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Registered: 12/11/02
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Loc: The OC
Headlamp or waistlamp. Quite a few ranging from $20-$140. Budget?
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#7830150 - 08/22/14 12:52 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
What race are you training for Cheesy? Keep up the good work!

Thanks - and nice job to you on Leadville!

I am training for the Disney marathon in January. I am going to follow this program: http://www.runnersworld.com/race-training/less-more-marathon-plan?page=single and have about a month before I need to get on that schedule. But I'm doing the first few weeks of the training now just see how I respond to doing more speed work and less overall mileage compared to a more traditional plan like Hal Higdon. I did Hal Higdon two years ago for my first marathon and running on three consecutive days every week doesn't agree with my knees. Things just fell apart that last six weeks and I nursed a hamstring injury. We will see how this one works out for me.

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#7830177 - 08/22/14 01:01 PM Re: Running/Cardio Thread [Re: Design]
bt0 Offline
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Registered: 02/22/10
Posts: 7284
Be nice to find 2 for under $100. Probably go with a waist lamp. I'll look around

Mostly I want something that'll point down and illuminate the ground, without blinding other people.

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#7830243 - 08/22/14 01:47 PM Re: Running/Cardio Thread [Re: bt0]
Sir Ironpool Offline
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The Petzl Tikka RXP is an amazing headlamp. Super brights, easily adjustable (both strap and the angle) and the battery lasted from 8:00pm to 5:00am with nonstop use.
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#7830246 - 08/22/14 01:48 PM Re: Running/Cardio Thread [Re: Cheesegoggles]
Sir Ironpool Offline
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Registered: 03/12/01
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Loc: Long Beach, CA
 Originally Posted By: CheeseGoggles
 Originally Posted By: Mrs. Ironmom
What race are you training for Cheesy? Keep up the good work!

Thanks - and nice job to you on Leadville!

I am training for the Disney marathon in January. I am going to follow this program: http://www.runnersworld.com/race-training/less-more-marathon-plan?page=single and have about a month before I need to get on that schedule. But I'm doing the first few weeks of the training now just see how I respond to doing more speed work and less overall mileage compared to a more traditional plan like Hal Higdon. I did Hal Higdon two years ago for my first marathon and running on three consecutive days every week doesn't agree with my knees. Things just fell apart that last six weeks and I nursed a hamstring injury. We will see how this one works out for me.


Thanks man.

That's good you're looking at alternatives. More than one way to skin a cat, ya know. It's always a fine line between adequate training and staying injury free.
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#7830531 - 08/22/14 04:20 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
bt0 Offline
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Registered: 02/22/10
Posts: 7284
Yeah, saw a few things where Petzls were all highly recommended, will check em out
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#7832841 - 08/25/14 09:12 AM Re: Running/Cardio Thread [Re: bt0]
slackereg6 Offline
Member


Registered: 09/18/05
Posts: 868
Loc: Hot Texas
I got the Petzl Tikka RXP based on the recommendation on here and it does work very well. The only problem I had and this was probably me not aiming it right was while running behind someone on a dusty trail I could not see anything because it was reflecting off the kicked up dirt. I had to fall back some just so I could see. Later in the race when I was alone though it worked great.
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#7833166 - 08/25/14 11:35 AM Re: Running/Cardio Thread [Re: slackereg6]
Sir Ironpool Offline
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Registered: 03/12/01
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 Originally Posted By: slackereg6
I got the Petzl Tikka RXP based on the recommendation on here and it does work very well. The only problem I had and this was probably me not aiming it right was while running behind someone on a dusty trail I could not see anything because it was reflecting off the kicked up dirt. I had to fall back some just so I could see. Later in the race when I was alone though it worked great.


That will be a problem with pretty much any headlamp. It's probably safer that you're moving a bit back from the guy in front of you anyways. \:D
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#7833195 - 08/25/14 11:46 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Registered: 12/11/02
Posts: 11401
Loc: The OC
Some guys run both a waistlamp and headlamp. They claim it's the equivalent of running foglights.
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#7833231 - 08/25/14 12:03 PM Re: Running/Cardio Thread [Re: Design]
gamby Offline
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Registered: 11/01/99
Posts: 40865
Loc: RI
Me running a trail at night with headlamps:

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#7833309 - 08/25/14 12:54 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



 Originally Posted By: Mrs. Ironmom
 Originally Posted By: slackereg6
I got the Petzl Tikka RXP based on the recommendation on here and it does work very well. The only problem I had and this was probably me not aiming it right was while running behind someone on a dusty trail I could not see anything because it was reflecting off the kicked up dirt. I had to fall back some just so I could see. Later in the race when I was alone though it worked great.


That will be a problem with pretty much any headlamp. It's probably safer that you're moving a bit back from the guy in front of you anyways. \:D


On one race we were going up this hill and next thing I know it's like it went dark... turns out we'd enter a cloud(fog, but cloud sounds cooler), headlamps do shit all in that kind of condition. Everyone was like checking their lamps because it was very sudden and disorienting.

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#7833894 - 08/25/14 07:36 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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Registered: 03/12/01
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Loc: Long Beach, CA
 Originally Posted By: Design
Some guys run both a waistlamp and headlamp. They claim it's the equivalent of running foglights.


I had a second headlamp in my pack at Leadville to use on my waist, but never found that I needed it. My Tikka RXP lasted 9 hours on a single charge.
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#7834812 - 08/26/14 11:30 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Registered: 12/11/02
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6 mile run yesterday on the treadmill. Still keeping mileage low in preparation for the Spartan Race next month. Not sure if I'll enjoy it but was willing to try it out. I've been doing some strength-based circuit training at the gym which has really helped the endurance. Hoping it helps during the obstacles as well.

After that it's back to the longer mileage for a few half marathons and the LA Marathon next year. Goal is to break 4 hours.
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#7835741 - 08/26/14 07:54 PM Re: Running/Cardio Thread [Re: Design]
SJP0tato Offline
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Registered: 10/13/01
Posts: 814
Loc: Gilbert, Az
This is my 6th week with my new routine: 2 speed days (tues/thurs), 1 recovery/slower run (wed), and 1 "long" run (sat). I'm averaging around 28-30 miles/week, shooting for a goal finish half marathon in Nov of 1:30 or less.

Dunno how realistic it is yet, my first ever half last Oct was uber slow, like 2:24. And my 2nd in March was 2:03. I hadn't set a goal other than "finish" and "finish a little faster" for either one, so I'm hoping this summer's training will pay off once it cools down.
For the speedwork I've been doing intervals for one of the days (.35 miles on, .2 miles recovery x 6 at my goal pace of ~6:35), and a tempo run (warup around 9:30, and keep bumping speed up to 6:30 and hold for 40 mins). It's still hot a balls here, so it can be pretty brutal outdoors sometimes with these. Everyone says it'll help to train hard now in the heat once it starts to cool down, so I'm hoping to see the benefits.

Boring stuff, but I'll update later in the year near the end of training or after the first half I do this fall/winter if I make it afterall. \:\)

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#7836382 - 08/27/14 09:21 AM Re: Running/Cardio Thread [Re: SJP0tato]
Lividentity Offline
Major Member


Registered: 07/14/04
Posts: 1302
Loc: Gehenna
Did a 10 mile race this past weekend that I had also done in 2012. The difference is pretty stark.

The gist of it is this:
Official finish times per the race, not watch:
2014 time - 1:16:48
2012 time - 1:52:52

Average pace:
2014 - 7:48
2012 - 11:22

Here's links to Garmin for them:
2014
2012

Definitely really happy with these results, I don't even feel like I was in peak shape for the race either. Just onto week 4 now for training for a marathon with a goal of 4 hours, makes me feel good about that being possible.

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#7836600 - 08/27/14 11:18 AM Re: Running/Cardio Thread [Re: Lividentity]
Sir Ironpool Offline
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Nice job man!

SJ: 1:30 is a great goal for a half. I hit 1:30:32 in my 3rd attempt at the distance. It's definitely doable, my only advice is to really try and nail those speed workouts and do lots of intervals at sub race pace. Mid 6's are quite fast so the body needs to know what that feels like!
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#7837413 - 08/27/14 07:55 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
silentfurymm Offline
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Registered: 03/03/02
Posts: 7549
Loc: SoCal....again
Still dealing with this calf thing. I think Im stressing on how to put my left foot down and that is causing me to strain a ligament in that calf. Trying to run without thinking about my feet and learning some new targeted stretches has helped. Last week I ran another 9 miles after the 5 mile race, and the leg was sore. So I took a couple days off and biked 14 miles on Monday, and then ran 3.5 miles yesterday. Calf felt fine during the run, and then today it very very sore. Ive been stretching all day and it feels way better, but if I sit for any length of time it gets sore again. Grr, shit is annoying. I just want to run!
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#7837966 - 08/28/14 08:46 AM Re: Running/Cardio Thread [Re: silentfurymm]
Impulsive Offline
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Registered: 11/28/99
Posts: 79876
Loc: Edmonton
77 miles on the bike and just over 20 on my feet this week (plus the 2k stairs from my race). I keep thinking one more day, then I'll take a rest.

My calves are still sore from that race and I'm bruised a bit from my wipeout, but hasn't affected the workouts much.
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#7838178 - 08/28/14 10:37 AM Re: Running/Cardio Thread [Re: Impulsive]
Sir Ironpool Offline
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Registered: 03/12/01
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I just wanted to report in that I still haven't done shit other than eat lots and lots of whatever I want since I crossed the finish line in Leadville. \:D


I think I'll hold off till the kids start school on wednesday. ;\)
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#7838371 - 08/28/14 12:10 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
So Anton Krupicka is a monster and I love/hate his running philosophy.

Last year he ran UTMB for the first time and DNF'd from first place. Later he said something to the effect that "maybe I should've taken it a bit easier leading up to the race". He ran the 104 mile course in three days and surmised that taking four could have been more prudent.

In 2013 his last two weeks before the race looked like this:

8/12-8/18: 21h53m and 37,000' of vert
8/19-8/25: 16h06m and 32,750'

For a total of 37h59m and 69,750'

He's been focused on UTMB for the past year and this is his lead up over the same time period:

8/11-8/17: 18h45m and 35,500'
8/18-8/24: 19h34m and 40,300'

For a total of 38h19m and 75,800' (that's over 14 vertical miles in 14 days)

I love the guy for just getting so stoked on mountain running that he does stuff like this, but it's also frustrating watching him blow up at races and get injured for a year at a time because of it

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#7838556 - 08/28/14 01:17 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Registered: 03/12/01
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I'll be rooting for him, but yeah...kinda expect him to blow up, lol.

I'll mostly be watching Rory though. \:D
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#7840235 - 08/29/14 02:06 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado
 Originally Posted By: Mrs. Ironmom

I'll mostly be watching Rory though. \:D




Battle of the uber attractive ultra runners this year. Marjolein Bil passing through Les Contamines in 9th.
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