Running/Cardio Thread

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#7316073 - 10/01/13 11:45 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Originally Posted By: 2000SiRacer Stacked schedule for sure, mom! You'll be a finely tuned running machine by the time American River comes around. What was the big(?) course change for AR in 2014? I saw something mentioned about a course re-route but didn't follow the link to read up on it. Usually the first 25 miles or so are all on the American River bike trail, which is a paved multi-use path that heads towards the foothills from Sacramento. Looks like they're doing away with most of that and you start in Folsom (kind of near where the old route turned to trail) and head back towards Sac before turning back toward the hills. So almost all of it is on dirt now. _________________________
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#7316077 - 10/01/13 11:50 PM Re: Running/Cardio Thread [Re: lessthanmike]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Originally Posted By: lessthanmike What kind of training plans are you guys using for the 50k's...I've looked a bunch up and they all are different. I've never followed a plan (other than for my failed BQ attempt), but for my 50k, I just devoted as much time as I could to running on the trails with hills. For me that meant at least 2 days a week. The rest of the time were normal road days. I think I averaged around 45 miles a week leading up to it, with my longest run being the marathon I did a month before. _________________________
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#7316285 - 10/02/13 08:10 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: Mrs. Ironmom Originally Posted By: 2000SiRacer Stacked schedule for sure, mom! You'll be a finely tuned running machine by the time American River comes around. What was the big(?) course change for AR in 2014? I saw something mentioned about a course re-route but didn't follow the link to read up on it. Usually the first 25 miles or so are all on the American River bike trail, which is a paved multi-use path that heads towards the foothills from Sacramento. Looks like they're doing away with most of that and you start in Folsom (kind of near where the old route turned to trail) and head back towards Sac before turning back toward the hills. So almost all of it is on dirt now. Hmm...is it still a flat and fast course for the most part? I know people like to go out and PR on that course or use it as a Western States qualifier. I'm sort of surprised they changed things up since they weren't hurting for entrants. As for a 50K training plan, I'm with Chris regarding a lack of formalized training - but I bet if you followed a solid marathon training plan and incorporated back-to-back long runs on the weekends you'd be more than ready for it. Have you picked a race yet? Race specific training may be a good idea too if it's going to be a course with a lot of technical trails or climbing. _________________________
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#7316841 - 10/02/13 12:18 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Yeah, it's supposed to be just as fast, just not so much asphalt in the first half. _________________________
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#7316951 - 10/02/13 12:53 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Ampsman in Extremis I PITY THE FOOL! Post Master Supreme Registered: 04/10/00 Posts: 15465 Loc: San Jose, Ca, USA	New toy. This thing is so bad ass. I love the idea of the front bottles, but the ultimate direction ones just didnt fit me right. I tried this one on and fell in love, you can adjust it to fit perfectly. Plus there are so many nooks and crannies. _________________________ Paki: 3:36
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#7317078 - 10/02/13 01:37 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Great buy!! If that new version is half as nice as my original, and all accounts seem to say it's even better, then it's the most comfortable pack I've worn. You're going to love it dude Chris, what're you going to be using for hydration at American River? _________________________
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#7317700 - 10/02/13 06:09 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	My buddy wore that at States and loved it. I'll probably just go with a handheld...maybe two. I like my Ultraspire pack, but I don't know that I'll need it. AR is usually pretty cool, and I eat almost entirely off the course, so it would probably just be extra weight. I really like the AK vest though. $\:D$ _________________________
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#7321688 - 10/04/13 06:14 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	I set some PRs yesterday!! I've got a "standard circuit" here on the front of Emerald Mountain. I used to run it a few times a week but yesterday I noticed I hadn't run it since 9/8 because I've been really stoked on a new set of trails. I decided rather last minute then to attempt a PR, even on tired legs from a grueling group run on Wednesday (I run with a bunch of middle aged guys who have all done Hardrock, Leadville, Western States, etc and I always run harder than I want to at these weekly runs), before this big snow storm moved in. I felt great the whole way up and was breathing much easier than my previous PR even though my legs were dying by the time I got to the "Lane of Pain" 450' of vert in 1/2 mile right at the top. Brutal. Google Earth says it's 1,650' of climb with an average grade of 11.1%. I dropped my ascent PR from 38:09 to 36:27 and my descent PR from 20:27 to 20:02 (so close!) for a roundtrip PR of 56:29, down from 59:40 previously. All things considered, I'm really excited about this! Clearly my long runs over the past 4 weeks are paying off and this little time trial confirms what I've intuitively been feeling. I keep reminding myself though that JFK is not a mountainous course. I really need to start forcing myself to do long, flat runs but that'll probably mean a treadmill for the time being and that makes me $\:\($ EDIT: And since I'm a nerd I also have two splits along the way to the summit and I PR'd both of them as well for a completely clean sweep. Oh yeah EDIT2: Just got back from running this route (14 min slower) in 12" of fresh powder! In shorts! I'm a bit cold but bombing down a 20% grade in fresh snow was AWESOME! Edited by 2000SiRacer (10/04/13 07:58 PM) _________________________
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#7321712 - 10/04/13 06:33 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
lessthanmike lessthanmike Major Member Registered: 09/01/03 Posts: 1486 Loc: Cleveland, Ohio	Well shit just got real....I made an impulse decision and signed up for the full iron distance next year. It's not an Ironman (WTC) race but the distance is the same, I couldn't pass up the early prices. It's hosted at Cedar Point, and less than an hour drive. I've done the half (70.3) before and know the bike course really well. http://rev3tri.com/ _________________________ NOHC--D, Because she knows I couldn't get laid in a women's prison with a handful of pardons.
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#7323328 - 10/06/13 03:37 PM Re: Running/Cardio Thread [Re: lessthanmike]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Nice! Just looked up the Cedar Point event - September 2014 should be plenty of time to get into full Ironmom shape But the real question is, does anyone get this tattooed on their calf afterward? $\:D$ In unrelated news, I just ran 15 miles on a fucking treadmill. I got a book on tape from the library to pass the time - turns out Orwell's 1984 was a poor decision. And afterwards I look in the mirror and see a bright patch of blood on my shirt over my right nipple. Awesome _________________________
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#7323586 - 10/06/13 06:49 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Ampsman in Extremis Ampsman in Extremis I PITY THE FOOL! Post Master Supreme Registered: 04/10/00 Posts: 15465 Loc: San Jose, Ca, USA	15 miles on a treadmill? Are you freaking nuts? _________________________ Paki: 3:36
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#7323696 - 10/06/13 07:58 PM Re: Running/Cardio Thread [Re: lessthanmike]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Originally Posted By: lessthanmike Well shit just got real....I made an impulse decision and signed up for the full iron distance next year. It's not an Ironman (WTC) race but the distance is the same, I couldn't pass up the early prices. It's hosted at Cedar Point, and less than an hour drive. I've done the half (70.3) before and know the bike course really well. http://rev3tri.com/ Dude....way to step it up. $\:D$ I'd love to do a Rev3, they just don't really have races in this area of the country. I suffered through 8 miles in 95 degree heat this morning...kicked my ass since I think I'm still kind of recovering from the race. Tomorrow I hit the trails again. Right now I'm off to meet Anton. $\:D$ Edited by Mrs. Ironmom (10/06/13 08:01 PM) _________________________
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#7323928 - 10/06/13 10:36 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: ampsman 15 miles on a treadmill? Are you freaking nuts? It wasn't my first choice, but sometimes you gotta do things. I did three hours (1:20 up and down Emerald Mtn and 1:40 flat) yesterday and the trails were even muddier from snow melt today. I have to get in flat mileage somehow or JFK is going to suck. And this place doesn't have a lot of flat; my choices are seriously A) back and forth on a 6 mile bike path or B) a rolling dirt country road I can drive to. I'll take it over not having much climbing but it's ironic that I train for climby races in Wisconsin and flat races in Colorado And Chris: jealous! Enjoy the screening; such a cool movie _________________________
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#7324559 - 10/07/13 11:56 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Ampsman in Extremis Ampsman in Extremis I PITY THE FOOL! Post Master Supreme Registered: 04/10/00 Posts: 15465 Loc: San Jose, Ca, USA	Originally Posted By: 2000SiRacer Originally Posted By: ampsman 15 miles on a treadmill? Are you freaking nuts? It wasn't my first choice, but sometimes you gotta do things. I did three hours (1:20 up and down Emerald Mtn and 1:40 flat) yesterday and the trails were even muddier from snow melt today. I have to get in flat mileage somehow or JFK is going to suck. And this place doesn't have a lot of flat; my choices are seriously A) back and forth on a 6 mile bike path or B) a rolling dirt country road I can drive to. I'll take it over not having much climbing but it's ironic that I train for climby races in Wisconsin and flat races in Colorado And Chris: jealous! Enjoy the screening; such a cool movie Ill take bike path over treadmill any day, but good on you for taking care of business any way possible. I just signed up for a 50k on the 20th of this month, wanted to get in one more race before quad dipsea. Had a really solid 25 mile training run yesterday, so feeling good. _________________________ Paki: 3:36
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#7324585 - 10/07/13 12:10 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Yeah, it's been a long time since I've run on a treadmill and I thought "eh, it has to be better than a wet bike path in sub-freezing temps, right?". Wrong. I'll be using the bike path in all but the hairiest icy conditions now. Which 50K are you running? And is Chris doing Quad Dipsea as well? Can't wait for that joint race report _________________________
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#7324625 - 10/07/13 12:35 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Ampsman in Extremis Ampsman in Extremis I PITY THE FOOL! Post Master Supreme Registered: 04/10/00 Posts: 15465 Loc: San Jose, Ca, USA	I'm doing this one. http://www.insidetrail.com/ai1ec_event/dirty-dare-trail-run/ October is crazy for us and my wife told me that there is no way I could fit in a race on a saturday with all of the kids bday parties and sports and stuff going on right now. I just found this race today and saw it was on a sunday so I decided to go for it, its hard to find an ultra on a sunday. _________________________ Paki: 3:36
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#7324709 - 10/07/13 01:16 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Looks like a great race! I feel you on the stacked schedule. I just realized the Bootlegger 50k is the same weekend as a big Boy Scout rocketry outing to the middle of the Mojave. So I have to send my son with some other parents, drive out for the race Friday night, race Saturday morning, then hop straight in the car and drive 3 hours back out to the desert and camp out that night, then drive home Sunday afternoon. _________________________
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#7324899 - 10/07/13 02:36 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Ampsman in Extremis I PITY THE FOOL! Post Master Supreme Registered: 04/10/00 Posts: 15465 Loc: San Jose, Ca, USA	Oh man, thats rough. Sounds like the story of my life though. Yesterday I got up at 5:30am to try and get in 25 miles before all of our plans for the day start. I finish my run and collapse on our front lawn for maybe 10 seconds when the kids run out and jump on me and my wife comes out and opens the car door and goes "oh good youre back, we are meeting my sister at the farmers market, lets roll." _________________________ Paki: 3:36
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#7324902 - 10/07/13 02:39 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Man, keep it up with the stories guys! You're making my appreciate my current position more than ever. I do so love those back to back long run weekends where I lay around eating pizza and beer the rest of the day :lesigh: _________________________
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#7325141 - 10/07/13 04:50 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Originally Posted By: 2000SiRacer Man, keep it up with the stories guys! You're making my appreciate my current position more than ever. I do so love those back to back long run weekends where I lay around eating pizza and beer the rest of the day :lesigh: Screw you! At least we get regular guaranteed sex. Oh wait. _________________________
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#7325173 - 10/07/13 05:10 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	I ended up having a fantastic first day back on the trail. Went down to Moro Canyon ( my closest trail system) and knocked out my usual 7 mile, 1500 foot route in a decent 1:07. Felt pretty strong and didn't notice any of the fatigue I've been feeling on my last few runs. Plan is to get at least 2 runs a week down there. _________________________
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#7325209 - 10/07/13 05:32 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: Mrs. Ironmom Originally Posted By: 2000SiRacer Man, keep it up with the stories guys! You're making my appreciate my current position more than ever. I do so love those back to back long run weekends where I lay around eating pizza and beer the rest of the day :lesigh: Screw you! At least we get regular guaranteed sex. Oh wait. This could be funny for a couple of reasons, since I'm not sure which you intended I'm going with both $\:D$ And 7 miles with 1,500' of vert in 67 minutes is mighty impressive in my book!! Do you have an elevation profile handy? _________________________
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#7325248 - 10/07/13 05:56 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	I'll have to upload from my Garmin. _________________________
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#7325276 - 10/07/13 06:09 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Ampsman in Extremis Ampsman in Extremis I PITY THE FOOL! Post Master Supreme Registered: 04/10/00 Posts: 15465 Loc: San Jose, Ca, USA	Why dont you get your ass on strava?! _________________________ Paki: 3:36
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#7325285 - 10/07/13 06:18 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	I post stuff up every once in awhile. $\:\($ Here's todays run. _________________________
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#7325408 - 10/07/13 07:20 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
lessthanmike lessthanmike Major Member Registered: 09/01/03 Posts: 1486 Loc: Cleveland, Ohio	What garmin are you using? My forerunner 305 finally stopped working last week. I ran the Cleveland Rock'n'Roll Half yesterday. I was really under trained for the hills, the largest one was around mile 10.5 and killed my average(almost brought me to a walk). _________________________ NOHC--D, Because she knows I couldn't get laid in a women's prison with a handful of pardons.
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#7325425 - 10/07/13 07:31 PM Re: Running/Cardio Thread [Re: lessthanmike]
lessthanmike lessthanmike Major Member Registered: 09/01/03 Posts: 1486 Loc: Cleveland, Ohio	Here's my friend's(and soon coach)splits from IM Lake Tahoe _________________________ NOHC--D, Because she knows I couldn't get laid in a women's prison with a handful of pardons.
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#7325427 - 10/07/13 07:33 PM Re: Running/Cardio Thread [Re: lessthanmike]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	FUCK ME! edit: Mike, I'm using the 910xt. Love it. Edited by Mrs. Ironmom (10/07/13 10:50 PM) _________________________
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#7325598 - 10/07/13 09:39 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
slackereg6 slackereg6 Member Registered: 09/18/05 Posts: 868 Loc: Hot Texas	Keep having good stretches of running interrupted by injuries. Was feeling great after what seemed like an effortless 10 miles at 9 minute pace only to have calf pain a few days later after a 2 mile quick run. Was going to do a half next weekend but now my knee is sore so not going to push it. _________________________ 03 c-rv
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#7328746 - 10/09/13 01:31 PM Re: Running/Cardio Thread [Re: slackereg6]
Ampsman in Extremis Ampsman in Extremis I PITY THE FOOL! Post Master Supreme Registered: 04/10/00 Posts: 15465 Loc: San Jose, Ca, USA	Quote: Nice! Dylan Bowman is following you on Strava _________________________ Paki: 3:36
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#7329077 - 10/09/13 03:37 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	Originally Posted By: ampsman Quote: Nice! Dylan Bowman is following you on Strava Super nice! He's going to start gunning for your FKTs soon - watch out! _________________________
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#7332103 - 10/11/13 10:56 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
2000SiRacer 2000SiRacer Post Master Supreme Registered: 04/19/02 Posts: 42801 Loc: Colorado	I dumped the JFK entrants list into Excel and here's what I learned: # of Runners: 1106 (as of 10/1) Average Age: 42.3 Median Age: 42 Youngest: 16 (2x) Oldest: 77 Men: 73.8% Women: 26.2% Age 16-19: 7 (0.63%) Age 20-29: 131 (11.86%) Age 30-39: 335 (30.32%) Age 40-49: 337 (30.50%) Age 50-59: 214 (19.37%) Age 60-69: 67 (6.06%) Age 70-79: 14 (1.27%) _______ 2012 Finishers: 967 Average Finish Time: 10:12:57 Average Pace: 12:12/mile Winning Time: 5:34:59 (Max King) Winning Pace: 6:42/mile Last Official Finisher: 13:57:00 or 16:45 pace And that concludes my data dump for the day! I'm getting really excited for this one. Biggest and oldest in the country, should be an adventure! With 1,100 runners and 2.5 miles of road before funneling down onto AT single track I'm considering the (admittedly) brash move of going out hard to avoid getting bottlenecked. Eek. We'll see how that goes - I'd rather be getting passed than be the one having to waste energy jumping around people. _________________________
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#7332286 - 10/11/13 12:14 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Design Design Post Master Supreme Registered: 12/11/02 Posts: 11468 Loc: The OC	Originally Posted By: ampsman 15 miles on a treadmill? Are you freaking nuts? Add me to the nutcase party. Getting ready for the Long Beach Half this Sunday. Chris, maybe I'll see ya near the finish. Should cross around 9:45-ish. _________________________ 09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics 89 Camaro - Sold CSI. What's your diversion?
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#7332616 - 10/11/13 03:04 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Sir Ironpool Sponsored by Toyota Post Master Supreme Registered: 03/12/01 Posts: 71803 Loc: Long Beach, CA	Good luck Kent! Unfortunately I''l be out in the desert with the scouts this weekend so I wont get to see the race. Have fun and kick some ass! _________________________
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#7335234 - 10/14/13 12:22 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Design Post Master Supreme Registered: 12/11/02 Posts: 11468 Loc: The OC	Achieved a personal goal and squeezed out a sub-2hr half marathon. Final time: 1:58:52. _________________________ 09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics 89 Camaro - Sold CSI. What's your diversion?
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