#8832035 - 10/27/16 02:26 PM
Re: Running/Cardio Thread
[Re: chris4652008]
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Design
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Registered: 12/11/02
Posts: 11468
Loc: The OC
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Keeping this thread alive. I, the wife and a few run club friends will be doing the Rock n Roll LA Half this weekend. It was a cheap registration but it's a fun race with lots of runners in costumes.
Not sure if I'll break 1:50 as I haven't been doing a lot of longer runs. But expecting to have fun regardless.
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#8832312 - 10/27/16 05:44 PM
Re: Running/Cardio Thread
[Re: Design]
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schtickaz.ai
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Registered: 01/23/12
Posts: 36014
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Good luck! Me i think im pushing my luck if i run on pavement at all and/or go over 3-4 miles...
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#8833031 - 10/28/16 11:56 AM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Lividentity
Major Member
Registered: 07/14/04
Posts: 1302
Loc: Gehenna
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I just want to throw out a good luck to Ironmom at Javelina Jundred this year! We did it last year and we both bitched out at the 100k, he better go full hundo this year!
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#8834870 - 10/30/16 05:17 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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SJP0tato
Member
Registered: 10/13/01
Posts: 818
Loc: Gilbert, Az
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I just want to throw out a good luck to Ironmom at Javelina Jundred this year! We did it last year and we both bitched out at the 100k, he better go full hundo this year! Thanks man! It was a tough day but I got my revenge! 22:57
Grats on killing it! Hell of a thing
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#8835102 - 10/30/16 08:16 PM
Re: Running/Cardio Thread
[Re: SJP0tato]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11468
Loc: The OC
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Saw the news on FB. Damn impressive. 
Add me to Club PR. Despite a pit stop at mile 3 I scored a 1:44:35 at the Rock n Roll LA Half today.
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#8835750 - 10/31/16 12:24 PM
Re: Running/Cardio Thread
[Re: Design]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 36014
Loc: State, Country, etc.
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damn great work you guys ^^
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#8835969 - 10/31/16 02:36 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11468
Loc: The OC
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Thanks man. Final results:
Overall: 420/7950
Div: 43/476
Gender: 351/3260
Splits:
1 - 8:17
2 - 7:58
3 - 9:30
4 - 7:59
5 - 8:07
6 - 8:00
7 - 7:52
8 - 7:38
9 - 7:50
10 - 7:12
11 - 7:31
12 - 7:40
13 - 7:20
13.1 - 6:49
It was muggy and crowded the first 4 miles. But once we hit downtown the breeze kicked in and I found my groove. Took a gel at Mile 7 and noticed I was passing runners that I had been following back at Mile 3 (when I had made a quick pit stop). At that point I was thinking I had a chance to snag a PR and went hard the last 6 miles.
Lots of rolling hills and one bad hill before Concert Hall. But overall a really fun course with lots of runners in costume. Was there with my wife and a few running friends which made the after-party that much better. 
Edited by Design (10/31/16 02:47 PM)
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#8836328 - 10/31/16 08:02 PM
Re: Running/Cardio Thread
[Re: Design]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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Great job Kent...you're steadily chipping away at those PR's!
Thanks for the kind words too. It felt REALLY good to cross that finish line. Not just to be done with the race, but to prove to myself that I could overcome the mental challenge of that course.
It was really, really hot. I was expecting it, but there was a good portion of the day (like 11-4) where it was just miserable. I did my best to manage it by draining two full bottles between each aid station, which were 4.5, 6.5, 6.5, and 4 miles apart each loop. I would also completely douse myself with ice water at every stop and fill my ice bandana as well. I had another one I started wearing under my hat and tried to keep that wet too.
No crew and no pacer, but I had set my chair and cooler up under a guys ex-up at the start finish area where I would stop for a few minutes to drain a bottle of sweet tea and wipe myself down with a wet wash cloth and grab a new supply of salt tabs and any snacks I might want.
At about mile 50 I felt a sharp bolt of pain in my left calf that immediately made it almost impossible to run. It was an "oh shit" moment for sure as it didn't want to go away by stretching or adjusting my form. It hurt pretty damn bad, but I limped my way to the next aid station and had a volunteer fill my sock with ice. I continued that till 80 where I finally let myself hit the Ibuprofen which took the edge off.
Finally about 4:30 the shadows started getting long and knew cooler temps were coming. Made my way through loop #3 only having to use the headlamp for an hour or so, then ditched my hat, bandanas, and changed into a clean shirt. Even being completely soaked at every aid station, that thing could have stood up on its own it was so stiff with salt! I did a good job hydrating and taking salt tabs though as I was peeing twice an houf of so and it was always clear.
Nutrition was good too, which is surprising as it's usually the first to go in the heat. I ate almost exclusively off the tables at the aid stations...basically whatever looked good. Chips, pizza, quesadillas, candy, salted potatoes. At mile 60 I started filling one of my handhelds with Coke. The steady drop of sugar and caffeine kept me feeling pretty good and awake. From miles 23-70 I listened to a Stephen King audio book which was great for passing the time. Saw lots of tarantulas and one gopher snake, heard lots of coyotes too. I had lots of good conversation with other runners too, which is always a nice break from all that alone time in your head.
At mile 80 I started my final loop, and even though I still had 20 miles, I could smell the damn barn. My plan was to power hold the mostly gentle uphill 10 miles, then hammer the downhill back to the finish and that's what I did. I passed tons of people, mostly during the power hiking stretches. I knew I had sub 24 in the bag, but knew going under 23 would be tight. I ran almost every step of
Of those last 10 miles and felt pretty damn awesome. Crossed the line in 22:57, a 5 hour 100 mile PR. I was 57th or so out of about 500 starters and 280 finishers.
Washed off with my Rinse Kit, climes in the back of the Flex and passed out for two hours before getting up, eating two pizzas, and packing the car. Had to stop at a rest area an hour outside Phoenix where I passed out for another hour and a half in the front seat before making it home.
Post race damage consists of a huge blister below my toes on my right foot, some sore shoulders and a totally fucked left calf that's majorly swollen and forcing to use a hiking pole as a cane to get around. My brother the doctor said I probably tore something and that lots of rest and ice is all I can really do.
Small price to pay for my badass new buckle!
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#8836367 - 10/31/16 08:36 PM
Re: Running/Cardio Thread
[Re: Sir Ironpool]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
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#8838057 - 11/02/16 11:28 AM
Re: Running/Cardio Thread
[Re: AE_Racer]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Trail 1/2 this sunday. 1,580' of vert
Forecast is surprisingly dry, but wet the day before. Should be fun and messy.
I was hoping for 10 minute pace. But based on my last training run (10 miles, 5/10 effort, 1,110' and 9:40 pace), along with consistantly cracking 10min/pace while navigating/getting lost or doing 10min with more vert,etc. I'm feeling like 10 isn't that "hard" for an average pace.
I'm thinking I'm going to start out at 9:10. I'll plan on walking the steep hill at 9.9mi and 4mi and probably finishing in the 9:30 range.
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#8838067 - 11/02/16 11:37 AM
Re: Running/Cardio Thread
[Re: ]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Oh yeah, the course... it's shit
 
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#8838101 - 11/02/16 12:09 PM
Re: Running/Cardio Thread
[Re: AE_Racer]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 36014
Loc: State, Country, etc.
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I thought shin splints requires like 6 weeks off even possibly crutches/wheelchair
These are microfractures
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#8838120 - 11/02/16 12:27 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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No their the muscles on your shin getting whooped by your calves
I haven't had them in decades(knock on wood).
Best things:
toe raises
stretch teh shit out of your calves before running. (logic says heavy stretching weakens your muscles, that's good, You want your calves tired)
Basically you have to weaken the calve/strength the the shin muscles.
It's also a training thing. If your out of practice running your muscles don't sequence right(you see the same thing in strength training with beginner gains). So light repetitions can help your body learn to fire efficiently (in this case your shin muscle (tibialis) and your calf are probably firing at the same time slightly and the stronger calf wins and tears the overworked tiabialis
Edited by dirtyS13drifta (11/02/16 12:28 PM)
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#8839627 - 11/03/16 12:33 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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#8840430 - 11/04/16 06:03 AM
Re: Running/Cardio Thread
[Re: Design]
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chris4652008
Post Master Sr
Registered: 01/17/04
Posts: 4569
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Thanks man. Final results: Overall: 420/7950 Div: 43/476 Gender: 351/3260 Splits: 1 - 8:17 2 - 7:58 3 - 9:30 4 - 7:59 5 - 8:07 6 - 8:00 7 - 7:52 8 - 7:38 9 - 7:50 10 - 7:12 11 - 7:31 12 - 7:40 13 - 7:20 13.1 - 6:49 It was muggy and crowded the first 4 miles. But once we hit downtown the breeze kicked in and I found my groove. Took a gel at Mile 7 and noticed I was passing runners that I had been following back at Mile 3 (when I had made a quick pit stop). At that point I was thinking I had a chance to snag a PR and went hard the last 6 miles. Lots of rolling hills and one bad hill before Concert Hall. But overall a really fun course with lots of runners in costume. Was there with my wife and a few running friends which made the after-party that much better.
Fantastic, great job
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#8842252 - 11/06/16 03:49 PM
Re: Running/Cardio Thread
[Re: AE_Racer]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Cracked 2 with sloppy mud, 1k+ of vert etc.
fuck yeah.
Beautiful course. Took one loud y pictures because dickhead.
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#8842798 - 11/07/16 10:27 AM
Re: Running/Cardio Thread
[Re: ]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Chip time: 1:59:36, reported 9:08 pace.
Strava has me at: 1:59:08 of moving time(maybe it missed some movement?)
And 1:58:02 "best effort" because Strava has me at 13.3mi.
GPS says 1,7680' of vert (course claims 1,580)
Course was great, a little more circling the campground than I would have liked to start(but it was through some nice rain forest), and the last .8 miles was designed by a sadist(just when you see the finish/start area, they divert you up a quick 100' hill and back down in the sloppiest mud of the course). But Overall amazing. The 5-6 miles along the river trail with the 10(?) waterfalls, and the 3 Under the falls paths was very cool. A couple spots the cut-outs under the cliffs were so short you had to stoop or at least stop running.
Though my GPS says the course was a bit long, which given the need to cross from side to side to dodge rocks/puddles wasn't too surprising.
I'm eyeballing the full distance next year (another 800' of vert, woo-hoo)
(also a 50k option).
Anyone looking for a WET trail run that highlights the terrain of the northwest subalpine and likes waterfalls should consider this one. (it's not just my endorsement, it's been well reviewed by some rags)
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#8842931 - 11/07/16 11:36 AM
Re: Running/Cardio Thread
[Re: ]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 36014
Loc: State, Country, etc.
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awesome. whats this magic progression from halves to fulls/ultras that I seem to be missing? /not trolling
something something power walk something something? is that why its no big deal?
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#8842985 - 11/07/16 12:08 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11468
Loc: The OC
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Nice work!
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#8843077 - 11/07/16 01:13 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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awesome. whats this magic progression from halves to fulls/ultras that I seem to be missing? /not trolling
something something power walk something something? is that why its no big deal?
1. too much confidence
2. ...
3. Finish (or DNF) an ultra
Much of it is based on my last 3 halves have been done with very little training.
Add in my recent 42 miles of feet-time across a weekend.
I've also finally learned my "forever" pace via biking/the century.
As a result I'm increasingly confident I know what I can do in 6-8 hours of speed-walking. Now true Ultra-runners here will laugh/shame, but the fact is I'm slow. I've always been slow. Any ultra I will do, will be slow.
But the flip-side is, most estimate are that you can add 1-2 miles(or 10%) a week of base. I completed a respectable(by my standards) pace with 10-12 of base. Just no speed-work, just lots of easy/slow miles to train the legs and using the bike for the HR/cardio training
Per Chris's notes, I should go for a run today and see what I can do. I'm timing limited, but I'm sort of looking forward to running honestly(I say that now, an hour before time to run). Only a few aches, and only muscular.
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#8843093 - 11/07/16 01:24 PM
Re: Running/Cardio Thread
[Re: ]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 36014
Loc: State, Country, etc.
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Thats cool, back before I became a cripple I'd throw a mid distance run in the day before long run day in the months before my first marathon, no idea if it helped
Like do a 6-7 day before your LSR day (which I can't do anymore lol)
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#8843100 - 11/07/16 01:32 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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I think the difference is you RAN your full with the intent of time.
I'm approaching an ultra like a bike century. That anyone can do it, and even enjoy it, if they approach is as an all day enjoyment and not a "race". It's still a lot of work, but it's not only about giving it you're all.
I missed taking pictures during my 1/2. I plan to take a lot during my next event, because seriously the place I plan to go are beautiful.
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#8854087 - 11/16/16 11:34 AM
Re: Running/Cardio Thread
[Re: ]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 36014
Loc: State, Country, etc.
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had a good treadmill 'run' yesterday lol. I'd almost call it a breakthrough? Perhaps some of these hard-ish 5ks I've been running are helping improve my LT pace or something
5 miles total, with 4.5 @ 8:00 flat at 1* incline on the treadmill. I was loafing, and HR confirmed it.
like 121, 122, 126, 124, 131, 134, 131, 133, 131 recorded HR at 5 min intervals
Like 2 months ago when I'd do this my HR was a solid 10 beats higher. Of course it was a bit cooler in there this time and I wasnt sweating like an absolute pig [just a normal pig, I was toweling off about every 60-120s heh]
side note: dude next to me was going just under 6:00/mi pace for about 2 miles. impressive. Was kinda fun watching him suffer lol, he was killing himself. I was just like.... ah.... so easy heh
putting the member-berries on: I remember when it was a huge deal to just be able to run [2] miles on a treadmill at 8:00/mi pace. Wewt
In my current restricted weekly mileage, I'm looking to do a bit more 'quality' miles and it looks like speeding up all over the place I guess is a good way to do it.
Seems like [2] 5 mile treadmill sessions a week and a hard 5K on the weekend are pretty tolerable on my hip these days.
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#8854730 - 11/16/16 07:04 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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If you're restricted I'd still be cautious about "quality" work-outs.
It wasn't just 26.2 miles that hurt you, but trying to race 26.2 miles.
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#8857064 - 11/18/16 05:42 PM
Re: Running/Cardio Thread
[Re: ]
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schtickaz.ai
Post Master Supreme
Registered: 01/23/12
Posts: 36014
Loc: State, Country, etc.
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yea, I think I found my muscolo-skeletal limit tho in that 26.2*
even tho aerobically I was loafing, I was up/about/over/and through my ability to absorb punishment on the pavement apparently
so my takeaway is that training for a marathon by ignoring it and just following your half program and throwing in one long run >13.1 in the 6 months leading up to your 1st marathon is actually a recipe for disaster. Regardless of pace. This probably doesnt surprise anyone. Well it did surprise me. I figured I magically had the leg strength/musculoskeletal-ness to run a 26.2 based on my perceived aerobic capacity.
nope. //woops
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#8861032 - 11/23/16 12:27 PM
Re: Running/Cardio Thread
[Re: schtickaz.ai]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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yea, I think I found my muscolo-skeletal limit tho in that 26.2*
even tho aerobically I was loafing, I was up/about/over/and through my ability to absorb punishment on the pavement apparently
so my takeaway is that training for a marathon by ignoring it and just following your half program and throwing in one long run >13.1 in the 6 months leading up to your 1st marathon is actually a recipe for disaster. Regardless of pace. This probably doesnt surprise anyone. Well it did surprise me. I figured I magically had the leg strength/musculoskeletal-ness to run a 26.2 based on my perceived aerobic capacity.
nope. //woops
I think I'd add 2 points:
regardless of loafing there is a difference in 4mph and 6.5mph. Walking, even fast is lower impact.
Yes, that's not enough miles.
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