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January 2014

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Location:

Kingsbury,TX,USA

Member Since:

Jan 10, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Some day I will not be able to do this...today is not that day!

Started Running (6/1/10) @ 50 Yrs Old

  • 5K:
    • 22:26 (7:14 pace) McAllister Park 8/14/10
    • 22:24 San Marcos (7:13 pace) 10/19/10
    • 21:09 San Marcos (6:49 pace) 11/20/10
    • 20:19 San Marcos-Faith Run (6:33 pace) 5/26/12
    • 20:06 Fentress (6:26 pace) 10/20/12
    • *19:21 Gruene (6:20 pace) 11/22/12 (*Short Course)
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/25/13
    • 19:42 San Marcos-Faith Run (6:21 pace) 5/24/14 (Not a Typo, exactly same time as last year)
    • 21:38 New Braunfels Orange Leaf (6:58 pace) 7/19/14
    • 19:33 Gruene Turkey Trot (6:18 pace) 11/27/14
    • 19:43 Kyle-For the Love of Go (6:27 pace) 2/14/15
  • 5 Miles:

    • 34:03 (6:48 pace) Hillsboro, Ill 7/4/11
  • 10Ks:
    • 43:24 (7:00 pace) Gatesville, Tx 6/4/11
  • Half Marathons:
    • 1:42:16 (7:48 pace) Austin Livestrong  2/20/11
    • 1:36:23 (7:21 pace) Moe's Better Half  3/6/11
    • 1:35:55 (7:19 pace) Chosen Half Marathon for Adoption 10/29/11
    • 1:30:10 (6:53 pace) Austin 3M 1/2/12
    • 1:43:13 (7:54 pace) Orange Leaf  7/14/12
    • 1:33:44 (7:08 pace) Chosen Half Marathon for Adoption 10/27/12
    • 1:32:23 (7:03 pace) Austin 3M 1/13/13
    • 1:35:16 (7:16 pace) Marathon for Adoption 10/26/13 (Ran off-course .3 miles)
    • 1:36:48 (7:23 pace) SA Rock-N-Roll 11/17/13
    • 1:37:06 (7:25 pace) Chosen Half Marathon for Adoption 10/25/14
    • 2:00:28 (9:11 pace) Long Beach Half Marathon (Paced Callie) 10/11/15
    • 1:39:29 (7:35 pace) Marathon for Adoption 11/21/15
    • 1:34:06 (7:11 pace) Marathon for Adoption 11/19/16
    • 1:37:43 (7:37 pace) Marathon for Adoption 11/18/17
    • 1:36:30 (7:22 pace) Marathon for Adoption 11/17/18
  • Marathons:
    • 3:38:09 (8:19 pace) Oklahoma City Marathon 5/1/11
    • 3:30:16 (8:01 pace) Ft. Worth Cowtown 2/26/12
    • 3:30:53 (8:03 pace) Oklahoma City Marathon 4/29/12 
    • 0:00:00 (DNF) Ft Worth Cowtown Marathon 2/24/13 (Ran off-course)
    • 3:22:56 (7:44 pace) Temple Army Marathon BQ 4/21/13
    • 3:27:24 (7:55 pace) Boston Marathon BQ  4/21/14 
    • 3:18:40 (7:35 pace) CIM Marathon BQ 12/7/14
    • 3:33:07 (8:08 pace) San Antonio R&R Marathon BQ 12/7/16
    • 3:25:32 (7:49 pace) The Woodlands Marathon BQ 3/3/16
  • Triathlons:
  • (1:12:23) Martindale (Sprint) Tri For Old Glory 7/1/12
  • Ragnar Relay:
  • (28:24:24) SoCal Ragnar 4/6-7/18 

Short-Term Running Goals:

  • Break 19:00 in the 5K
  • Break 1:28 in Half Marathon
  • Hit 3:16:00 in the Marathon

Upcoming Races: 

  • Turkey Wobble Hunnington Beach, CA - Nov. 22
  • Boston Marathon March '20 Not Going, Callie didn't make the cut! :-(
  • Another Marathon to Qualify for Boston '20...???

Long-Term Running Goals:

  • Win 1st in the World Series Team Roping Finals Dec. 2018
  • Run Boston with Callie, My Daughter
  • Run Sub-18:00 5K (Ouch)
  • Run Sub- 3:10 Marathon  Run 3:16 Marathon
  • Compete in a Full Iron Man (Not sure since my two major bike accidents)

Personal:

Married, two kids  Kirby 24 (Baylor University), Callie 27 (TCU University, Married and Runner).

My main sport is Team Roping, I've been doing that all my life. 

I started runnin in the spring of 2010.

I Just Run               

Favorite Blogs:

Miles:This week: 6.00 Month: 18.00 Year: 1136.39
Brooks Racer ST 5 (Race Shoes) Lifetime Miles: 146.57
Saucony Kinvara 2 (Race Shoes) Lifetime Miles: 404.02
Swim Time Lifetime Miles: 26.00
Trek (Road Bike) Lifetime Miles: 934.00
Altra-Instinct-Blue Lifetime Miles: 551.67
Altra Instinct Black Lifetime Miles: 520.10
Altra Paradigm Black Second Pair Lifetime Miles: 7.00
Saucony Kinvara 2 Green (Race Shoes) Lifetime Miles: 145.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
96.93120.5018.007.00242.43
Saucony Cortana (Red) Miles: 157.13Saucony Cortana (Blue) Miles: 33.00Saucony Mirage II Miles: 26.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.259.000.000.009.25

I was aiming for a much better run but the wind killed me!

I thought I could do 3 @ 7:30, 3 @ 7:15 and 3 @ 7:00 but I didn't come close. 29 mph wind really kills the speed. 

Burr it was cold but I did have enough clothes on. :-)

Mile Time HR HR %  
1 7:27:00 146 76%  
2 7:32:00 154 82%  
3 7:11:00 155 82%  
4 7:36:00 161 86%  
5 7:46:00 163 87%  
6 7:55:00 161 86%  
7 7:04:00 158 84%  
8 7:16:00 159 85%  
9 7:19:00 163 87%  
0.25 Slow-Cool Down    
Total 67:06:00 158 84%  
Pace 7:27:20     WT
Temp 36 Humidity 60  
Dew Point 23 Wind 29 154

1 Peter 2:2 

Like newborn infants, long for the pure spiritual milk, that by it you may grow up into salvation—

 

Saucony Cortana (Red) Miles: 9.25
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.503.500.000.007.00

Gym workout - 7 Miles and Upper Body Weights.

Saucony Cortana (Red) Miles: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.3017.000.000.0017.30

I felt terrible throught this run.  

Mile Time HR HR %  
1 7:47:00 136 70%  
2 8:08:00 144 75%  
3 8:08:00 144 75%  
4 8:21:00 145 76%  
5 8:26:00 144 75%  
6 7:58:00 145 76%  
7 8:11:00 145 76%  
8 8:12:00 146 76%  
9 8:03:00 146 76%  
10 8:12:00 147 77%  
11 8:04:00 153 81%  
12 8:02:00 153 81%  
13 8:26:00 152 80%  
14 8:17:00 156 83%  
15 8:22:00 156 83%  
16 9:25:00 149 78%  
17 8:40:00 156 83%  
0.5 Slow-Cool Down    
Total 140:42:00 148 78%  
Pace 8:16:35     WT
Temp 66 Humidity 55  
Dew Point 50 Wind 22-31 153.5

Saucony Cortana (Red) Miles: 17.30
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Went to the gym today. I'm still not feeling very well. Not sure if it's residual from the flu, cedar allergies or something else but my chest feels like it's heavy and harder to breath than normal.

 

Saucony Cortana (Blue) Miles: 12.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.009.000.000.0013.00

Another gym day for me. It was 15 degrees at my house this morning, needless to say I didn't run outside. I still have this chest cold and now it's moved into my throat and head. Coughing and hacking up gunk makes it easier to breath.

13 Miles total with 9 @ 7:50 Pace.

3 John 1:2 

Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul.

Saucony Cortana (Blue) Miles: 13.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.007.000.007.25

I still feel like crud! Couldn't sleep, head and chest stopped up...so I just got up and ran. That makes a lot of sense doesn't it. :-( Probably not the best decision, I should probably be resting.

I cut it 2 miles short as I had a meeting at 7:30 this morning at work.

Mile Time HR HR %  
1 7:18:00 141 73%  
2 7:35:00 155 82%  
3 7:04:00 155 82%  
4 7:21:00 160 85%  
5 7:21:00 161 86%  
6 7:08:00 161 86%  
7 7:16:00 165 88%  
0.25 Slow-Cool Down    
Total 51:03:00 157 83%  
Pace 7:17:34     WT
Temp 39 Humidity 87  
Dew Point 36 Wind 0 157
Target: Tempo Run. I still feel lie crud! Chest cold, head cold, etc. 

Job 27:3 

As long as my breath is in me, and the spirit of God is in my nostrils,

 

Saucony Cortana (Red) Miles: 7.25
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.003.0010.25

I'm still a little under the weather but much better. Today I decided to run my normal 10 mile loop and run miles 3,6 & 9 fast. I was pretty winded at the end of each fast mile but the paces seemed to be pretty good (6:30, 6:21 & 6:13). I am still laboring with the breathing after each fast mile. I don't remember ever doing this run before and may try it again when I'm feeling 100%. I would like to see if I could get my fast miles right at 6:00 pace and all the others average something like 8:30.

Mile Time HR HR % Max HR
1 8:16:00 131 66%  
2 8:33:00 140 72%  
3 6:30:00 149 78% 159
4 8:58:00 148 78%  
5 8:22:00 141 73%  
6 6:21:00 158 84% 166
7 8:58:00 144 75%  
8 9:06:00 142 74%  
9 6:13:00 162 86% 171
10 8:43:00 150 79%  
.25 Mile Slow-Cool Down    
Total 80:00:00 147 76%  
Pace 8:00:00     WT
Temp 62 Humidity 88 Raining  
Dew Point 59 Wind 9  
Ran Big Loop w/Mile 3,6 & 9 Fast.
Still a little under the weather.

1 Thessalonians 4:11-12 

And to aspire to live quietly, and to mind your own affairs, and to work with your hands, as we instructed you, so that you may walk properly before outsiders and be dependent on no one.

 

Saucony Cortana (Red) Miles: 10.25
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.2520.000.000.0020.25

This is one of my best 20 mile training runs ever. I have run a couple times a little faster but never with my HR this low. I feel like I'm way ahead of my training compared to where I've been in the past. The RLRF training has this early 20 mile run at about an 8:00 pace to end up with a marathon goal of 3:10. I'm not expecting that but feel more confident in a 3:16 than ever before!

Mile Time HR HR %  
1 8:08:00 145 0.755  
2 7:59:00 139 72%  
3 7:51:00 141 73%  
4 7:56:00 143 74%  
5 7:54:00 142 74% 7:57:36
6 7:48:00 140 72% 142
7 7:31:00 140 72%  
8 7:49:00 145 76%  
9 7:58:00 146 76%  
10 7:30:00 147 77% 7:43:12
11 7:44:00 147 77% 144
12 7:44:00 151 80%  
13 7:35:00 151 80%  
14 7:39:00 153 81%  
15 7:33:00 158 84% 7:39:00
16 7:47:00 154 82% 152
17 7:32:00 156 83%  
18 7:19:00 157 84%  
19 7:13:00 159 85%  
20 7:16:00 162 86% 7:25:24
0.25 Slow-Cool Down   158
Total 153:46:00 149 78%  
Pace 7:41:18     WT
Temp 36-40 Humidity 80 158
Dew Point 30 Wind   155.5
Target: Run 20 with each 5 faster than the previous.
Great run, I needed this to boost my confidence.

Hebrews 10:35-36 

Therefore do not throw away your confidence, which has a great reward. For you have need of endurance, so that when you have done the will of God you may receive what is promised.

 

Saucony Cortana (Red) Miles: 20.25
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Easy recovery miles at the gym - 8 @ 9:00 pace and a few upper body weights.

Saucony Cortana (Blue) Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.256.001.000.0010.25

Didn't really know what to do today so I just ran. No Pain so probably No Gain. :-)

Mile Time HR HR % Max HR
1 8:13:00 131 66%  
2 8:07:00 141 73%  
3 7:35:00 141 73%  
4 7:44:00 142 74%  
5 8:01:00 144 75%  
6 7:57:00 146 76%  
7 7:58:00 148 78%  
8 7:40:00 147 77%  
9 8:00:00 149 78%  
10 6:53:00 155 82%  
.25 Mile Slow-Cool Down    
Total 78:08:00 144 75%  
Pace 7:48:48     WT
Temp 34 Humidity 64  
Dew Point 23 Wind 10 156

Matthew 16:26 

For what will it profit a man if he gains the whole world and forfeits his soul? Or what shall a man give in return for his soul?

 

Saucony Cortana (Red) Miles: 10.25
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.756.000.003.009.75

I don't remember if I've ever done this workout before so maybe I just made it up today. :-)

2 @ 8:00 Pace (slow marathon) then 1 @ 6:30 Pace (slow 5k) and Repeat this 3X.

Note: Had to stop after each 2 miles to reset my watch and get a drink.

I think I did pretty good ignoring the hills and running by pace only. Couldn't quite get to the 6:30 on the fast miles (That part of the workout was hard!).

Mile Time HR HR % Max HR
1 8:01:00 147 0.77  
2 7:55:00 145 0.755  
3 6:36:00 151 0.795 159
4 8:00:00 146 0.76  
5 7:48:00 152 0.8  
6 6:34:00 159 0.845 165
7 7:57:00 143 0.74  
8 7:59:00 146 0.76  
9 6:33:00 156 0.83 163
0.75 Slow-Cool Down    
Total 67:23:00 149 78%  
Overall Pace 7:29:13      
Fast Pace 6:34:20     WT
Temp 34 Humidity 30  
Dew Point 21 Wind 5 155.5
Target: 3 @ 8:00, 1 @ 6:30 x 3 Reps.
Ran Small Loop & Smallville.

2 Peter 3:8 - But, beloved, be not ignorant of this one thing, that one day is with the Lord as a thousand years, and a thousand years as one day. 

Saucony Cortana (Red) Miles: 9.75
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Kept all miles at 8:00 or slower.

Saucony Cortana (Red) Miles: 13.25
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

10 Miles @ avg 8:15 Pace on the TM in Atlanta.

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.001.000.0012.00

12 miles on the TM again this morning. Slow marathon pace just below 8:00 then the last mile at 7:10.

Saucony Mirage II Miles: 12.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.009.001.001.0016.00

Not sure if I'm just a little board, unmotivated or tired but I really have been dragging when it comes to excitment about my runs lately. I was really not wanting to do this run today.

Anyway...I would call this 5 easy miles, 5 slow marathon miles, 5 marathon goal miles and one slow tempo mile.

1/21/2014
Mile Time HR HR %  
1 8:26:00 155 82%  
2 8:27:00 142 74%  
3 7:59:00 141 73%  
4 8:30:00 145 76%  
5 7:50:00 143 74% 8:14:24
6 7:48:00 144 75% 145
7 7:59:00 146 76%  
8 7:56:00 146 76%  
9 7:43:00 143 74%  
10 7:54:00 147 77% 7:52:00
11 8:00:00 149 78% 145
12 7:56:00 151 80%  
13 7:41:00 150 79%  
14 7:22:00 150 79%  
15 7:06:00 154 82% 7:37:00
16 6:57:00 160 85% 151
0.75 Slow-Cool Down      
Total 125:34:00 148 77%  
Pace 7:50:53     WT
Temp 48 Humidity 34  
Dew Point 23 Wind 15  

1 Peter 5:7 

Casting all your anxieties on him, because he cares for you.

 

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Not much to say just a slow run.

Mile Time HR HR %  
1 8:37:00 133 68%  
2 8:48:00 138 71%  
3 8:17:00 137 70%  
4 8:56:00 142 74%  
5 8:15:00 136 70%  
6 8:26:00 138 71%  
7 8:28:00 140 72%  
8 8:45:00 141 73%  
9 8:13:00 138 71%  
10 8:17:00 144 75%  
         
Total 85:02:00 139 71%  
Pace 8:30:12     WT
Temp 28 Humidity 61  
Dew Point 25 Wind 5 153

John 16:33 

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

 

Saucony Cortana (Red) Miles: 10.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.309.003.000.0012.30

I didn't feel very good yesterday after my run. I think I was dehydrated. When I finished my run I was at 153 and at anything below 155 I think I start feeling it. It was so cold I didn't drink hardly any water yesterday. When I went to bed I though today would have to be a slow, low mileage day but when I woke up I felt much better. Not great, but better. After the first couple of miles and feeling pretty good I decided to up the goal pace and distance a little.

This was a deceint run but I am really wanting a 7:20-30 pace to seem easier for a run this distance. I guess I'm expecting too much.

Mile Time HR HR % 3 Mile Avg
1 7:55:00 142 74%  
2 7:47:00 150 79%  
3 7:25:00 151 80% 7:42:20
4 7:35:00 159 85%  
5 7:13:00 157 84%  
6 7:22:00 157 84% 7:23:20
7 7:24:00 159 85%  
8 7:35:00 160 85%  
9 7:32:00 162 86% 7:30:20
10 7:08:00 160 85%  
11 7:11:00 160 85%  
12 6:55:00 166 88% 7:04:40
         
0.30 Slow-Cool Down   Elev Gain 1033
Total 89:02:00 157 83%  
Pace 7:25:10     WT
Temp 48 Humidity 71  
Dew Point 39 Wind 15 155

There may not be any running tomorrow as a snow/ice strom is supposed to blow in.

Isaiah 1:18 

“Come now, let us reason together, says the Lord: though your sins are like scarlet, they shall be as white as snow; though they are red like crimson, they shall become like wool.

 

Saucony Cortana (Red) Miles: 12.00
Comments(12)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.3315.005.000.0020.33

Another long run today. I wasn't able to run Friday or Saturday so my week total fell to 50. I really wanted to be at 60.

This run was very similar to my long run two weeks ago. When I started I couldn't remember exactly what I had done but now realize I didn't start out quite so slow. Last time I started the first 5 miles with an 8:00 pace. On this run I started with a 8:15 pace. My pace was 1 second slower this time than before. That was okay but I really had to push on the last 5 miles to bring the average pace down to 7:43.

It seems like I have a long way to go, I feel I should be running this run with an average pace of 7:30.

Mile Time HR HR %  
1 8:28:00 156 0.83  
2 8:24:00 139 72%  
3 8:10:00 142 74%  
4 8:12:00 144 75%  
5 8:02:00 144 75% 8:15:12
6 8:05:00 139 72% 145
7 7:50:00 142 74%  
8 7:56:00 145 76%  
9 7:49:00 148 78%  
10 7:33:00 148 78% 7:50:36
11 7:36:00 150 79% 144
12 7:40:00 150 79%  
13 7:31:00 152 80%  
14 7:31:00 156 83%  
15 7:24:00 160 85% 7:32:24
16 7:28:00 160 85% 154
17 7:18:00 162 86%  
18 7:08:00 163 87%  
19 7:08:00 164 87%  
20 7:10:00 167 89% 7:14:24
0.33 Slow-Cool Down   163
Total 154:23:00 152 80%  
Pace 7:43:09     WT
Temp 37 Humidity 75 158
Dew Point 30 Wind   156

2 Corinthians 12:9

But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.

 

Saucony Cortana (Red) Miles: 20.33
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

I ran this run based on JG's suggestion...to stay in the Hansons Marathon method - Easy Run. :-) Wait...JG hadn't posted the suggestion until after this run. I guess I'm phychic!

Mile Time HR HR %  
1 8:48:00 139 72%  
2 8:33:00 135 69%  
3 8:17:00 134 68%  
4 8:46:00 138 71%  
5 8:13:00 133 68%  
6 8:28:00 133 68%  
7 8:30:00 133 68%  
8 8:30:00 139 72%  
9 8:10:00 135 69%  
10 8:23:00 138 71%  
         
Total 84:38:00 136 69%  
Pace 8:27:48     WT
Temp 46 Humidity 49 157
Dew Point 30 Wind 15  

1 John 3:20 

For whenever our heart condemns us, God is greater than our heart, and he knows everything.

Saucony Cortana (Red) Miles: 10.25
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

8 Easy miles @ 9:00 Pace at the gym.

Psalm 37:7-9 

Be still before the Lord and wait patiently for him; fret not yourself over the one who prospers in his way, over the man who carries out evil devices! Refrain from anger, and forsake wrath! Fret not yourself; it tends only to evil. For the evildoers shall be cut off, but those who wait for the Lord shall inherit the land.

Saucony Mirage II Miles: 8.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Ahhhh .... sick again with a stomach bug. spent last night vomiting! So much for a good week of running.

Proverbs 17:22

A joyful heart is a good medicine, but a crushed spirit dries up the bones.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.002.000.000.006.00

Well, hopefully I'm well now. I still felt bad yesterday but when I woke up this morning I was much better. I slept in so I couldn't run in the morning. I went to the gym at lunch, which I have never done before, and ran 6 miles at mostly a fairly slow pace. My legs are sure rested.

6 Miles on TM with 2 at MP.

Jeremiah 33:6 

Behold, I will bring to it health and healing, and I will heal them and reveal to them abundance of prosperity and security.

Saucony Mirage II Miles: 6.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
96.93120.5018.007.00242.43
Saucony Cortana (Red) Miles: 157.13Saucony Cortana (Blue) Miles: 33.00Saucony Mirage II Miles: 26.00
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