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leah's running log calendar
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Marathoning Start to Finish Pacing Guidelines
wow, this seems super slow, but on a hot day, i'll follow these guidelines happily!
(<6 mi = 9:37)
(10 mi = 9:58)
(15 mi = 10:16)
20 mi = 10:28)
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"E" (Easy Pace Runs): 9:20/mile
"L" (Long Run Pace): 9:15-9:30/mile
"MP" (Marathon Pace): 8:30/mile
"T" (Tempo): 8:03/mile (20-25 min); 8:10/mile (40-50 min)
"SI" (Sustained Intervals): 7:52
______________________________
#1 track repeats 7:15-7:30/mile (5K pace or faster)
#2 tempo runs 7:44-8:15/mile (15-45 sec slower than 5K pace)
Regular runs should be between 8:25 and 9:10/mile pace.
#3 long runs 8:35-9:20/mile (30 sec slower than marathon pace)
Long runs = 1st mile at 9:25-9:50/mile,
next 75-80% at 8:55-9:35/mile, and last 20-25% at 8:25-8:35/mile.
Recovery/stamina runs should be first 2 miles at 8:55-9:25/mile, from mile 2 to end of run 8:25-9:05/mile.
Excel Chart of all Runs for 2008 | Excel Chart of Races
See Jane Run. See Her Run Faster and Faster. See why Leah's age group is so competitive!
Marathon Maniac #1157! | ATHLINKS.COM | ACTIVE.COM | Half2Run.com
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| 12/8/09 - 1/25/10 -- NO RUNNING!!! :( ... aircast for 6 weeks |
| 1 - return |
1/26-1/30 |
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5.5 |
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| 2 - return |
1/31-2/6 |
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16-17 |
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| 3 - return |
2/7-2/13 |
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21-22 |
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| 4 - return |
2/14-2/20 |
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13+ |
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| 5 - return |
2/21-2/27 |
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10
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(hurt back, pool workouts) |
| 6 - return |
2/28-3/6 |
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8.57
(plus treadmill) |
8:38 |
| 7 - return |
3/7-3/13 |
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27.8 |
8:53 |
| 8 - return |
3/14-3/20 |
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23.5 |
8:43 |
| 9- return |
3/21-3/27 |
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24.95 |
9:02 |
| 10- return |
3/28-4/3 |
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17.62
swam A LOT! |
8:58 |
| 11 |
4/4-4/10 |
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6
swam A LOT! |
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| 12 |
4/11-4/17 |
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12 |
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| 13 |
4/18-4/24 |
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4
swam A LOT! |
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| 14 |
4/25-5/1 |
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24 |
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| 15 |
5/2-5/8 |
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24 |
9:20 |
| 16 |
5/9-5/15 |
13.1 mile long run |
28 |
8:39 |
| 17 |
5/16-5/22 |
13.1 mile long run |
31 |
9:00 |
| 18 |
5/23-5/29 |
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31 |
9:13 |
| 19 |
5/30-6/5 |
10 mile long run |
43 |
9:32 |
| 20 |
6/6-6/12 |
14 mile long run |
49 |
9:22 |
| 21 |
6/13-6/19 |
15 mile long run |
43 |
9:15 |
| 22 |
6/20-6/26 |
14 mile long run |
46 |
9:35 |
| 23 |
6/27-7/3 |
7 mile long run |
42 |
9:00 |
| (averaging 44.6 miles past 5 weeks!) |
| -- |
7/4-7/10 |
7 mile long run |
40 |
9:06 |
| -- |
7/11-7/17 |
18 mile long run |
54 |
9:34 |
| -- |
7/18-7/24 |
13.1 mile long run |
40 |
9:06 |
| -- |
7/25-7/31 |
7.5 mile long run |
40 |
9:06 |
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8/1-8/7 |
10 mile long run |
55 |
9:32 |
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8/8-8/14 |
13.6 mile long run |
41 |
9:28 |
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8/15-8/21 |
6 mile long run |
41 |
9:19 |
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8/22-8/28 |
13.1 mile long run |
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MARCH 2010
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28
6 miles |
1
????
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2
POOL |
3
???? |
4
POOL |
5
5 weeks
walked |
6
3.1 miles
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7
Disney's Princess Half Marathon
13.1 miles
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8
walked
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9
walked |
10
3.1 miles |
11
4.5 miles |
12
6 weeks
POOL
(1/2 hr)
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13
Martha Jefferson 8K Run and 4K Walk
POOL
(1 hr)
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14
POOL
(1 hr 15 min) |
15
6.2 miles
POOL
(45 min)
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16
POOL
(45 min)
walked 5+ miles |
17
POOL
(45 min) |
18
4 miles
POOL
(45 min) |
19
7 weeks
walked |
20
National
Half-Marathon
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21
walked 6 miles
POOL
(35 minutes) |
22
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23 |
24 |
25 |
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27 |
28 |
29 |
30 |
31
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APRIL 2010
MAY 2010
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2
POOL |
3
POOL
5.16 mi (9:31) |
4
POOL
1.87 mi (9:42)
2.68 mi (9:06)
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5
2 mi (9:42)
4.5 mi (8:59) |
6
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7
POOL (2x) |
8
Montalto Challenge at Monticello
6 mi total
(slow!!)
TOTAL: 24 |
9
Pacers Running Festival
1:50:38
(8:28)
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10
POOL
4 mi (8:33) |
11
POOL |
12
5 mi (8:46) |
13
1 mi (8:21)
1 mi (9:04)
4 mi (9:24) |
14
POOL
Fredericksburg |
15
Fredericksburg
TOTAL: 28 |
16
Marine Corps Historic Half
1:46:52
(8:10)
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17
walked
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18
POOL
39 b-day!
wish i were 40 so i'd only have to run 3:50:59 to BQ.
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19
walked |
20
3 miles (slow!)
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22
2.25 miles (9:32)
7 miles (9:20)
POOL
TOTAL: 31 |
23
6 miles (9:10)
POOL
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24
6 miles
(9:04)
POOL
(30+ min)
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25
6.2 miles (9:12)
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26
POOL
(40 min)
walked
5 mi |
27
5 miles (9:16)
MHMTP |
28
2 mile (7:43) |
29
Discovery Dash - volunteer
6.75 mile (slow!)
POOL
(45 minutes)
TOTAL: 32 |
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30
13.4 miles (9:35)
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31
5.07 miles (9:02)
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1
4 miles (9:29)
POOL
(40 minutes) |
2
POOL
(30 min)
4 miles (9:24) |
3
6 miles (9:13)
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4
POOL
(40 min) |
5
10 miles (9:59)
POOL
(45 min, laps)
TOTAL: 43 (9:32) |
6
7 miles (9:37)
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7
7 miles (9:06)
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8
3.32 miles (9:21)
2.3 miles (9:13)
4 miles (9:30)
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9
2 miles (7:57)
4 miles (8:51)
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10
1.34 (9:42)
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11
14 mi (9:32) |
12
1 mi (6:43)
2.5 mi (9:28)
TOTAL: 49 (9:22) |
| 13
5 mi (9:27)
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14
4 mi (9:18)
POOL
(40 min run)
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15
15 mi (9:35) |
16
5 mi (9:17) |
17
All-Comers Track Meet
1 mi (7:10)
3.1 mi (8:35)
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18
POOL
(45 min run)
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19
TOTAL: 43 (9:15)
4 mi (9:33)
2 mi (8:23)
2 mi (8:26)
1.5 mi (9:11)
POOL
(30 min swim)
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| 20
5.5 miles (9:27)
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21
CTC BOARD MEETING
14 mi (9:37) |
22
3 mi (9:29)
2 mi (9:13)
4 mi (9:27)
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23
POOL
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24
6 mi (9:10)
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25
3.6 mi (9:37)
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26
3.26 mi (9:19)
1 mi
(8:48)
3 mi (8:59)
TOTAL: 46 (9:35)
Online Registration Opens for the Charlottesville
Women's
Four Miler |
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| 27
4 mi (9:09)
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28
6 mi (9:45)
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29
6 mi (9:07)
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30
7 mi (9:10)
(23 so far, need another 23, eek) |
1
3 mi
1 mi
2 mi
All-Comers Track Meet
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2
4 mi
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3
1.5 mi
3.1 mi
1.5 mi
3 mi
TOTAL:
42 miles (9:00)
Kiwanis
Independence Day 5K Race* |
4
9 miles
with
breaks
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5
5 miles
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6
5 miles
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7
7 miles
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8
4 miles
All-Comers Track Meet
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9
5 miles
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10
10 miles 3x2 miles at HMP with 1-2 minute jog
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11
4 miles
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12
5 miles with 3xHP (10 sec)
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13
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14
8 miles w/ 4x3 minutes at 10K pace with 1 minute jog
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15
4 miles
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16
5 miles
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17
12 miles |
18
4 miles |
19
5 miles with 4xHP |
20
5 miles |
21
8 miles w/ 6x3 minutes at 10K pace with 1 minute jog |
22
4 miles |
23 |
24
10 miles with 2 x 4 miles - 1st 4 at MP, 2nd 4 at HMP
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25
4 miles |
26
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27
FXC goes to Indy!
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28
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29
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30
VADM date nite
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31
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1
2 hours pool running!
ACAC 2-3 times week
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2
5 miles
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3
4 miles
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4
5 miles
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5
4 miles
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6
VADM date nite
(10 miles with 7 miles time trial at 2 miles MP, 2 miles HMP, 3 miles 10K or faxter) |
7
3 miles
Laoghaire's 8th birthday! |
8
3 miles
ACAC 2-3 times week
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9
4 miles
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10
5 miles
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11
6 miles
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12
4 miles
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13
VADM date nite
12 miles (8 x 4 minutes at HMP with 1 minute jog)
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14
4 miles |
15
4 miles
ACAC 2-3 times week
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16
6 miles
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17
5 miles
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18
2 hrs at pool (but should be a 15 mile run this week)
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19
4 miles
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20
VADM date nite
8-9 miles
5 x 1000 at 10K pace with 400K jog
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21
4 miles |
22
4 miles
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23
6 miles
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24
5 miles
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25
SCHOOL STARTS!!
9 miles with TW of 4 x 1 mile at 10K pace with 400 M jog
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26
4 miles
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27
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28
10 miles
2 x 2 miles at MP,
2 x 2 miles at HMP
4 x 2 miles) |
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1
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2
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3
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4
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5
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6
Run For Shelter 5K |
7 |
8
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9
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10
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11
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12
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13
Jingle Bell Run For Arthritis |
14
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15
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16
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17
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18
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19
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20
Philly
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21
Philadelphia Marathon |
22
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23
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24
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25
thanksgiving |
26
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27
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28
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29
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30
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2007 miles | 2008 miles | 2009 miles
_______________________________________________________________________________
race photos | race results | links | calendar | nutrition | music | quotes, etc. | books | home
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