The Long Run

Robbie's Run 5k

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Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 29:03:39 (6/2013)

Marathons:

  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  two awesome kids.

Also, have one wonderful brown dog named Sammy and just added a grey tiger cat whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

Miles:This week: 17.10 Month: 83.17 Year: 1516.94
Brooks T7 Lifetime Miles: 175.96
Brooks ST5 Lifetime Miles: 403.91
GoRun4 Lifetime Miles: 614.87
GoMeb Speed3 Lifetime Miles: 331.01
Brooks Pure Flow Lifetime Miles: 82.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
139.151.0010.0011.670.000.000.00161.82
Brooks T7 Miles: 10.34GoRun Sonic2 Miles: 37.77GoRun4 Miles: 70.26GoMeb Speed3 Miles: 36.49
Race: Robbie's Run 5k (3.107 Miles) 00:19:16, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.980.000.003.160.000.000.006.14

Robbie's Run 5k

Fun and meaningful race today.  This was Keith's race held at the Word of Life camp in Hudson.  I ran this last year and surprised myself with first under 20:00 5k in a while and earning a jar of Dixie's Honey.  

Similar to last year, my last 5k was the Little-Markou 5k held in December.  This year I ran my fastest time in a while there at 19:19 after having done quite a few 5k's to get my time back down.  So, this year, although I had a faster recent time, the bar was set higher and I had not been doing that much training directly for a 5K (although last week's Chasco Mile helped with some speed confidence).  But this year, I was not able to get to bed early and had a busy day on Friday but I didn't want to miss a single important thing on Friday for the sake of a perfect conditions race - I had a very important date with Jessica last night.   So, today I would do my best.

Jessica arrived while I was warming up and saw me off at the start to wish me luck.

First mile felt easy for most of it where the pace was around a 5:50.  I realized it was not wise to push through under 6:00 just for the sake of getting under 6:00.  First place guy (Lee) had gotten way ahead, Eric (track runner from Mitchell who had raced yesterday at Fivay) was in second, and a guy named Dean was ahead of me.   Dean had slowed a little and every time I'd try to go around him slowly he'd shift enough that I couldn't get by him, so finally I had to step on the gas to go around him and put a small gap between me and him.  Eric had gotten farther ahead but he was still a good target to follow.  Finally, finished the first mile at 6:00 flat and continued on toward the turn around which was at about 1.8 miles.

Made the turnaround and saw that Dean was pretty close behind me.  Hit the mile 2 sign with a pace of 6:14.  Running was feeling very difficult with a little bit of jello like feeling in my legs, but my breathing was not too bad.  Into the third mile, my pace was dropping but I was closing the gap slightly with Eric (but still a ways off).  I was going through my choices at this point. I had two good miles and I knew I could get under 20:00 by just hanging or I could keep pushing and get closer to 19:00.

So, third mile came in slightly faster at 6:13.  As I approached one of the final turns I picked it up which besides helping my last mile helped shave off a couple seconds making a difference between tying my time at Little-Markou in December and comind in a few seconds ahead.

Final chip time: 19:16

Jessica was waiting for me at the finish, cheering me on.  After crossing, I was trying to tell her about the race but needed a minute where I could talk normally between "the-just-put-it-all-out-there-post-5k-breathing" breaths.  Stayed around for breakfast and awards and loved the atmosphere and fellowship.

Talked to Eric after the race, learned that he had raced the 800, 1600, and 3200 yesterday, made it to the senior prom and did not get home until 12:30 and was feeling a bit tired.  But, he said he knew I was behind him and couldn't let Andy's dad beat him, which I took as a compliment of course that he'd even give that possibility a second thought.

Long and enjoyable day with some shopping and later on indoor rock climbing at vertical ventures with Jess and her two daughters.

Brooks T7 Miles: 6.14
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.580.000.000.000.000.000.005.58

5.58 mi, 49:58, 8:57 avg

Simple, easy 5ish mile run in the neighborhood to start the week.  Somewhat warmish at 73 degrees, starting at 6:08am

Big week ahead!

GoRun Sonic2 Miles: 5.58
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.100.000.000.000.000.000.007.10

7.1 mi, 1:06:37, 9:23 avg

Ran at Longleaf with the Striders.  Easy paced run with Daisy, warmish 75 degrees and a bit humid.

GoRun4 Miles: 7.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.710.000.000.000.000.000.006.71

6.71 mi, 56:19, 8:24 avg

Solo run in the neighborhood (originally had Daisy signed up to run with me but she had to cancel).  Had a slight steady pickup throughout the run but mostly even.

I've been hinting around of something big about to happen, which actually is happening.  A month ago I reconnected with my girlfriend of just over three years.  We had gone our separate ways having long been wanting separate things - and had been fully apart for over three months, and the 8 months before that were somewhat sporadic and rocky.  She was patient for very long and wanted a life together but I insisted on less than that due to still being gun shy from divorce, fear of the effect on kids, not being sure, and basically being afraid.  Without going into all of the details here, it felt like an awakening, and fortunately since she still had something inside left for me even though I was basically looking like the boyfriend who would never ever fully commit, she also decided to take a chance on me and believe in me.  So, last night was meeting with family counselor to help with kid issues (went with myself and two boys, she and I had gone to one earlier to help strategize).  It will be a challenge but it's all worth it.  It's been an amazing month so far with hopefully bigger and better news to come.  But for now, still doing baby steps, although we've done quite a few so far looking back on the past month.

I'm grateful.

GoRun4 Miles: 6.71
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.000.000.000.000.000.000.001.00

It was looking like rain this morning.  I did not run and ended up back in bed, but did finally do 1 mile just to not do 0 miles.  I was really glad I did that one mile.

GoRun Sonic2 Miles: 1.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.160.000.000.000.000.000.006.16

6.16 mi, 1:01:37, 10:00

Back to cool this morning - 63 degrees but it felt much cooler.  Ran with Jamie in the neighborhood, good catching up with her since it had been maybe about two weeks since running with her.

GoRun4 Miles: 6.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.371.000.000.000.000.000.0012.37

12.37 mi, 1:47:08, 8:39 avg

Left from home at 5:30ish and met Joe, Jamie, Daisy and Cynthia at Longleaf.  We ran out to Diane's house for a quick water stop and then headed back.  I had to pick it up a little on the way back as it had gotten later than I thought it was and needed to get Thomas to the track meet at Steinbrenner HS.

Andy was already there (slept in the truck after 2 hours of sleep, going straight there from the senior field trip to Universal).  He ran the 300m hurdles, he was a bit tired but still was pretty close to his best time.  Thomas PR'd in the1600 again, down to 5:21 and about tied his 800m time in 2:23

GoRun4 Miles: 12.37
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.160.000.000.000.000.000.007.16

7.16 mi, 1:02:40, 8:45 avg

Mostly solo run in the neighborhood.  Out to Trinity Blvd and then along the grassy shoulder for almost another mile before turning around.  Ran into Joe on the way back and did the last couple of miles with him.

GoRun Sonic2 Miles: 7.16
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.160.000.003.110.000.000.008.27

8.26 mi, 1:05:13, 7:54 avg

Ran at Longleaf with the Striders (but mostly by myself but still nice to be with the group at start and finish).  Easy paced warm up about 1.75 miles, then did 5x1km repeats at 5k pace.

Felt like a big improvement since the last time I tried this workout.

Splits: 3:48 (6:08), 3:42 (5:57), 3:39 (5:53), 3:48 (6:07), 3:39 (5:54)

GoMeb Speed3 Miles: 8.26
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.120.000.000.000.000.000.007.12

7.12 mi, 1:02:26, 8:46 avg

Solo run from my house out to Heritage Springs, then out to Trinity Blvd and some along the grassy shoulder before turning back.  Nice and cool 68 degrees for running.

GoRun4 Miles: 7.12
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.810.006.000.000.000.000.008.81

8.81 mi, 1:05:21, 7:25 avg

Ran at Longleaf with the Striders, 5:30ish start.   Mostly ran by myself. Started off with 1.75 miles easy pace to get me to the bridge, did a few small pickups on my way there as I got closer.

Started the tempo portion with a 6 mile goal, all miles under 6:52. Run went well with the following splits:

6:40, 6:32, 6:28, 6:38, 6:35, 6:24

Was better than expected, especially on not a great amount of sleep.  I'm not sure when I've had a tempo run this good for six miles, it's been a while.

GoMeb Speed3 Miles: 8.81
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.390.000.000.000.000.000.005.39

5.39 mi, 49:55, 9:16 avg

Easy run in the neighborhood with Jamie out to Fox Hollow golf course and then back.

GoRun Sonic2 Miles: 5.39
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.870.000.000.000.000.000.003.87

3.87 mi, 34:02, 8:47 avg

Just an easy paced run through the Lansbrook neighborhood starting from the Y while Jessica too body combat course inside.  

There was a car wash at the Y which worked out well because my car really needed a wash!

Had breakfast with Jessica at a place called "Johnny Grits" where I had some sweet potato pancakes.  There was a "Tax Day" protest going on just outside of St. Petersburg College Tarpon Springs campus.  Headed back home and we both finished our taxes, then got ready to head back out.

I had booked a couples massage at Essentials Spa.  After the massage thought it would be nice to take a walk along the Dunedin causeway and catch the sunset before heading out to dinner at Ozona Blue (the place of our first night time date three and a half years ago).

There was a nice breeze on the causeway and we walked for a bit.  Lighting looked really good and we were both dressed nicely for a dinner out.  I asked a girl hanging out with her friend if she would mind taking a picture of Jessica and I and she said sure no problem.  Took one picture of us but it was kind of backlit, so asked for one more which came out nice.  I then asked for just one more picture (trying not to wear out this helpful stranger's patience).

I then got down on one knee in front of Jessica, pulled out the engagement ring and asked her to marry me!  (Did my best to say it in ASL (American sign language) based on self teaching from youtube videos).

She said yes!  My impromptu film crew screamed a little and some passers-by cheered and clapped behind us (Styx "Come Sail Away" was playing in the background just by chance).

After soaking it all in and watching the sunset over the water, headed to Ozona Blue for dinner.

So, one more step in this journey which has started (over 3 1/2 years ago)/stopped/and restarted over a month and a half ago.

GoRun4 Miles: 3.87
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.540.000.000.000.000.000.005.54

5.54 mi, 48:11, 8:42 avg

Shorter, easy run to kick off the week.  Solo run from my house out to Fox Hollow golf club and then back.

GoRun Sonic2 Miles: 5.54
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.440.000.000.000.000.000.007.44

7.44 mi, 1:02:33, 8:24 avg

Ran at Longleaf with the Striders at 5:30.  Mostly even pace with a steady pick up.  Good run overall.

GoRun4 Miles: 7.44
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

6.2 mi, 1:00:36, 9:46 avg

Run in the neighborhood with Jamie.  6:00 am start

GoRun4 Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.700.000.000.000.000.000.001.70

1.7 miles

I ended up doing a run/walk with Jessica around the neighborhood.  I had time for a short solo run but this was nice to give us a chance to talk and do some planning, was fun.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.150.000.000.000.000.000.006.15

6.15 mi, 59:44, 9:43 avg

Ran with Jamie in the neighborhood.  Another nice 68 degree morning.

Drove Thomas to school after Orthodontist appointment, he's almost done, very soon now hopefully!

GoRun4 Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
13.100.000.000.000.000.000.0013.10

13.1 mi, 2:01:29, 9:16 avg

Ran from my house out to 54 and up Starkey Blvd to Diane's house.  Started with Daisy and picked up Jamie near the back gate. My hip flexors were feeling a  little bit tired on the way back but was able to put it out of my mind then I was fine, not hurting just felt a little bit tired.

GoRun Sonic2 Miles: 13.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.250.000.000.000.000.000.005.25

5.25 mi, 46:58, 8:57 avg

Simple run in the neighborhood, solo.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.700.000.002.500.000.000.008.20

8.2 mi, 1:04:26, 7:51 avg

Ran at Longleaf with the Striders.  Easy paced warm up about 1.75 miles (to the bridge), then did 10x400m repeats (0.25 mile laps on garmin)

1:21 - 1:29 range

64 degrees, one of the few cool mornings left (will be warm by the end of the week)

GoMeb Speed3 Miles: 8.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.570.000.000.000.000.000.003.57

3.57 mi, 32:25, 9:04 avg

Short, easy run this morning.  Weather was great but I was feeling a bit tired (legs were dead at first), felt great by the end of the run but was on a time crunch so kept it short.

GoRun4 Miles: 3.57
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.220.004.000.000.000.000.0011.22

11.22, 1:31:39 avg, 8:10 avg

Ran from home to Longleaf where I caught the tail end of social hour and had about a quarter cup of coffee, stashed the gatorade I was carrying, then continued on.  Did a few strides to warm up for the fast portion, then ran 2x2 mile repeats with 1 mile easy in between with goal of sub-6:30 for each mile.

Repeat #1: 6:26, 6:22

Repeat #2: 6:26, 6:23

Struggled a bit on the last mile and pace was lagging at first but brought it back to almost what I did on the second mile of the first repeat.   Weather was kind of cool but was feeling kind of soupy and humid.

Got back to where my gatorade was stashed and saw Renee so chatted with her for a couple of minutes before heading home.  Glad to get a mid week higher mileaage day and some long, fast intervals.

GoMeb Speed3 Miles: 11.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
3.570.000.000.000.000.000.003.57

3.57 mi, 32:25, 9:04 avg

Short run in the neighborhood.  Legs a bit tired from yesterday's workout and going to run a 5k with the boys tomorrow at Starkey Ranch.

GoRun4 Miles: 3.57
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Race: Starkey Ranch 5k (2.9 Miles) 00:18:51, Place overall: 3, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.300.000.002.900.000.000.004.20

Starkey Ranch "5k" race report

I ran this race last year, but this year I got to run with both boys.  It was a bit warm, low 70's and humid.  This year they added a 10K which started at 8:00 and 5k started at 8:30, but 10k was delayed maybe 10 minutes, so they delayed the 5k start accordingly since the time clock would show the time for the 5k and they told the runners to adjust it by 30 minutes.

Andy said he wasn't up for racing and would just do it for fun.  There was another track team member from Mitchell HS named Caleb.   At the start, I got stuck behind a small crowd but Tom, Andy, Caleb and a few others broke out in front.  I slowly caught up to them, maybe about a half mile in.  As I was getting close, another guy slowly came up behind me then passed me.  I was hanging back slightly but not really on purpose.  First mile was 6:31.  Into the second mile I was getting closer to Tom and Caleb and had passed Andy.  Toward the end of the second mile I was just behind Tom and we had passed Caleb.

Just before the start of mile 3, the course split with 10k runners going slightly right and 5k runners turning left.  Made the left hand turn (finished mile 2 in 6:21 - sub 20:00 looked doable)  which went to a path going around a small lake which went left and right.  I had no idea which way to go and the guy that had passed me earlier was already out of site.  I looked left and right and finally decided to keep going but I kept on looking back.  Finally, I saw Caleb turning the other way and a volunteer had also come running out to direct runners the right way to go.  Tom was just behind me also going the wrong way.  So when I turned around, Tom was a little bit in front of me, I told him "let's go catch up to Caleb".  My pace had dropped pretty low with the stopping but I slowly caught some of it back up.

But, pretty soon, seemingly too soon, I could see the finish area.  I thought maybe I had missed another turn.  Came through the finish line in 18:51 with Tom 4 seconds behind me and Caleb about 10 seconds ahead of me.   Caleb wasn't wearing a watch at all and had no idea the course was short.  Andy got about 21 minutes.  Lots of people got PR's.

Despite the mixups it was still a pretty fun morning.

Brooks T7 Miles: 4.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
139.151.0010.0011.670.000.000.00161.82
Brooks T7 Miles: 10.34GoRun Sonic2 Miles: 37.77GoRun4 Miles: 70.26GoMeb Speed3 Miles: 36.49
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