Haven't run a two hour run for 4 weeks with taper for City to Surf and illness so was keen to do 10km looops so I could see whether I'd slow towards the end. Loops went 41:30, 41:37 and 40:22. Felt good on final lap but actually thought it was quicker. A strong Southerly made running down Manly beach tricky, but coming back was a dream.
31km all up.
Sunday, August 24, 2008
Saturday, August 23, 2008
13km Manly Fartlek
13.3km - GMap attached: http://www.gmap-pedometer.com/?r=1413865
1 minute slow, 2 mins fast. I've done this once before, on 26th October last year, when I ran 51:43 but was doing 2 mins slow, 2 mins fast. Ran 49:25 today, which averages out at 3:42 per km. Tried to keep the quick sections consistent which meant the slower sections slowed towards the end. Blustery conditions so a good run.
1 minute slow, 2 mins fast. I've done this once before, on 26th October last year, when I ran 51:43 but was doing 2 mins slow, 2 mins fast. Ran 49:25 today, which averages out at 3:42 per km. Tried to keep the quick sections consistent which meant the slower sections slowed towards the end. Blustery conditions so a good run.
Friday, August 22, 2008
Easy run home
Another easy run home with the backpack but another time I would have classed as quick 6 months ago - 55:45 after 29:36 at the Toyota Garage. I think I'm just very used to the distance now.
Just watched the women's 5000m. Fascinating race, can't believe how slowly they could take it out. How come no-one just bolts? They must have so much nervous energy. I think I'm in love with Tirunesh Dibaba. She's a beautiful looking runner, a complete natural. 2:03 over the final 800m would have had Tamsyn Lewis struggling to stay on.
Just watched the women's 5000m. Fascinating race, can't believe how slowly they could take it out. How come no-one just bolts? They must have so much nervous energy. I think I'm in love with Tirunesh Dibaba. She's a beautiful looking runner, a complete natural. 2:03 over the final 800m would have had Tamsyn Lewis struggling to stay on.
Thursday, August 21, 2008
Argyle St Hills
10 x Argyle St Hills starting from the corner of Harrington St and ending at the lamppost before the entrace to the tunnel under the Bridge. Jog down the short way back as recovery. Again, another smaller turnout but good to see Serg back. Also there was Muz, MC, Hamish, Scott, Tim C, Eoin, plus a couple of others.
Ran the first couple with Muz and Serg, then Serg went off for an easy run coughing and spluttering - sucking in the Oxygen doing hills does no good for a cold. I then tried to hang on to Muz, failed from rep 5 onwards. He then ducked out after 7 resting for Saturday so ran the last 3 by myself. Times went:
1:38; 1:37; 1:37; 1:37; 1:40; 1:38; 1:40; 1:41; 1:39; 1:39.
Disappointed that they gradually got slower (I don't normally do rep sessions this way) but I'm starting to feel a bit stronger after each session so hopefully this cold is going. Looking forward to getting some more sleep some time soon too.
Ran the first couple with Muz and Serg, then Serg went off for an easy run coughing and spluttering - sucking in the Oxygen doing hills does no good for a cold. I then tried to hang on to Muz, failed from rep 5 onwards. He then ducked out after 7 resting for Saturday so ran the last 3 by myself. Times went:
1:38; 1:37; 1:37; 1:37; 1:40; 1:38; 1:40; 1:41; 1:39; 1:39.
Disappointed that they gradually got slower (I don't normally do rep sessions this way) but I'm starting to feel a bit stronger after each session so hopefully this cold is going. Looking forward to getting some more sleep some time soon too.
Wednesday, August 20, 2008
Medium Long Wednesday
19km Centennial Route run with MC and (for the first half) Ben. Usual 3 marathon pace stretches. Felt very comfortable today (although low on energy as I felt starving) which resulted in a quick 12:19 (3:25's) for the Centennial lap (finishing in 49:02) MC was keeping the pace up in between the faster stretches. However, I suddenly felt disorientated and bereft of energy coming up to Bilyard Avenue. Just wanted to eat a jar full of sweets and overload on sugar. MC pointed out it was probably the effects of lack of sleep (haven't had more than 5 hours sleep per night over the past 5 nights due to the Olympics). Seems to make sense as I was knackered over lunch - couldn't think of anything but sleep.
Anyway, struggled to keep up with MC over the final 3km, finishing in 1:16:25. Still a very respectable time averaging 4:01's per km all up.
Anyway, struggled to keep up with MC over the final 3km, finishing in 1:16:25. Still a very respectable time averaging 4:01's per km all up.
Tuesday, August 19, 2008
Hurts Progressive tempo
Beautiful day but numbers are still down, maybe due to the Olympics. Group up front was DC5, Charlie, Muz, Kanser and myself, with Tims L&C, MC and Ray in the next group. Felt comfortable for the first half, turned in almost exactly the same spot as last time and upped the pace but started to feel tired on any hill in the second half. Was dropped by Charlie, DC5 and Muz along Hospital Rd and finished about 20 seconds behind them in the end in 45:10. Well down on last month and most was lost in the final 3km (turned onto Art Gallery Road in 35:17). I'll put it down to the after effects of the cold for now (still got the headache and funny bogeys) ratehr than a loss of form. Muz is looking strong again - expect he'll go well in the Sutherland Half on Saturday - and Kanser is obviously getting stronger by the week hanging on well after a super-long run on Sunday.
Monday, August 18, 2008
Easy run home
Intended to run home very easily in about 60 minutes. There was lightning flashing all around and I was bloody scared coming over the Harbour Bridge as you could feel the charge in the air. Anyway, must have had a good tailwind all the way (I could feel it on the bridge) as I was at the Toyota Garage in 29:57 and home in 56:43 despite it feeling much slower.
Cold is turning into sinisitis as I've got a cracking headache and luminous orange snot.
Cold is turning into sinisitis as I've got a cracking headache and luminous orange snot.
Sunday, August 17, 2008
Fitting in
Kirst was off for an all day course so had to fit in my run before 7.30am. Just 10km (7.5km Manly route but with an extra bit around the eastern hill) at a reasonable pace trying to tire myself out due to missing the long run. Wasn't hard to tire myself out after yesterday.
Still in shock over Usain Bolt. Remarkably reminiscent of Flo Jo but at least he looks a bit more like a natural.
Still in shock over Usain Bolt. Remarkably reminiscent of Flo Jo but at least he looks a bit more like a natural.
Saturday, August 16, 2008
Quickish 16km
Campbell Parade (but back to Kenneth due to bridge still being repaired), Queenscliff, Shelly Beach, North Head and straight home. 65:24. Probably a bit over 16km as I was averaging under 4mins per km. Started off quick, got tired climbing up to North Head (tried to push the hills), 3:57, 3:48 and 3:43 for the measured 3kms around North Head, pretty tired by Manly but pushed Fairlight Rd hill.
Pleased with the run. Beautiful day. Won't predict Spring having arrived yet but it was at least 3-4 degrees warmer than last weekend.
Predict Usain Bolt will win tonight - he's looked awesome in qualifying. Dibaba last night was incredible. She looked as though she was barely puffed running a 60 second final lap to go under 30mins. I reckon she'd be competitive in the 800m on that form. GO PAULA!!!!
Pleased with the run. Beautiful day. Won't predict Spring having arrived yet but it was at least 3-4 degrees warmer than last weekend.
Predict Usain Bolt will win tonight - he's looked awesome in qualifying. Dibaba last night was incredible. She looked as though she was barely puffed running a 60 second final lap to go under 30mins. I reckon she'd be competitive in the 800m on that form. GO PAULA!!!!
Friday, August 15, 2008
Back to it
Caught a vicious Man Cold after City to Surf on Sunday and have been feeling feverish all week until today. Still totally bunged up but felt good enough to venture out today. Caught up with MC and happened upon Kanser half way through. 10km in just over 45 mins.
The good thing about complete rest is how well the body feels. No achilles issues over the last two days and feel great when running for the Jet Cat (as I always end up doing) in the morning. If only I could feel like this all the time. Corollary of complete rest and Man Flu is that I've eaten a bucketload and put on a kilo. But it's been fun, especially sprawled out on the sofa watching the Olympics. I think I may finally be ready for Aussie citizenship after getting genuinely upset over Libby Trickett failing to hold on for 100m Freestyle Gold today. Having said that, Rebecca Adlington looks great for the 800m tomorrow and I'll be screaming her on.
The good thing about complete rest is how well the body feels. No achilles issues over the last two days and feel great when running for the Jet Cat (as I always end up doing) in the morning. If only I could feel like this all the time. Corollary of complete rest and Man Flu is that I've eaten a bucketload and put on a kilo. But it's been fun, especially sprawled out on the sofa watching the Olympics. I think I may finally be ready for Aussie citizenship after getting genuinely upset over Libby Trickett failing to hold on for 100m Freestyle Gold today. Having said that, Rebecca Adlington looks great for the 800m tomorrow and I'll be screaming her on.
Sunday, August 10, 2008
City to Surf - 37th in 46:34!
46:29 chip time.
Finally done this race justice after years of trying! Plan from the start was to attack the hills, both ups and downs, and it really paid off. Caught up with Tucks, Tim C, KMK and Ray beforehand then met all the other HuRT Squad on the start line. Also caught up with Dave Sweeney which added to the nerves as I was keen for revenge from Gold Coast. I was still chatting with Robbie and Mark Warren when the gun went which seemed to surprise everyone. Ran down the hill startled more than anything else, felt breathless up to the tunnel as usual, pushed the downhill to Edgecliff then tried to push up the Edgecliff hill. At this stage I was running with Tucks and Charlie. Felt OK for the first time ever in Edgecliff which gave me a lot of confidence. Pushed the hill down to Double Bay to edge ahead of a group containing Charlie and Tucks but struggled a bit up the hill from Double Bay to Rose Bay. Tucks and Charlie edged ahead here and I didn't have the legs to go with them. Clocked 5km through Rose Bay in 16:02 (a PB). I was struggling on the flat sections (opposite to normal) until I could find a rhythm - eventually did just before the start of Heartbreak Hill. I was running with Nick Bennett at this stage. Again tried to push Heartbreak but was a bit crestfallen when Chadi came flying by - he ran a stormer up the hill. Some bloke on a bike seemed to be shouting instructions to Nick - first to latch on to Chadi but when he disappeared to latch on to me. This actually gave me a bit of confidence as I've never been someone who anyone should think of latching on to up a hill - it's a bit like drafting a toddler on a trike.
From here I was just trying to keep pace with Richard Gardiner and Peter Mitchelmore. We went through 10km in 33:43 so I knew a sub-47 was on the cards. They both pulled ahead slightly on the long downhill to Bondi then, out of the blue, so did DrJH (Jamie Harrison). At the bottom, Jamie had about 15 yards on me and Mitchelmore about 25. Richard Gardiner pushed the slight rise over the bridge so I just tried to stick to him. Rounded the corner on Campbell Parade and thought, this is it, let's just put on a sprint to see if I can catch DrJH. I did with about 100 yards to go and continued the sprint to pip Richard as well (although the results would suggest not Peter as I had originally thought).
Good to catch up with DrJH afterwards - nice to have one of Australia's great distance runners tell you he had his eyes on you the whole race and then to outkick him. OK, he may not be the same runner he was 20 years ago but still a tough bugger. Dave Sweeney ran low 47's which I'm sure he'll be disappointed with but he'll bounce back when he sorts his knees out. Fantastic run by Tucks - 45:46, just behind Tom Crasti (a low 31 10km runner) and beating Chris Truscott (45:5X). Charlie is getting back to top form with a 45:36 and Chadi clocked 46:00. The other great runs were Rob Lansdown with a 47:10 and Kanser pulling a great run out of the bag to clock 47:51 despite being sidelined with a heavy cold all week. Shows he's developed some great strength which will serve him well in Berlin.
Nice chat with all the HuRT Squad after - there's quite a few of us. Congrats to Rich P on impending fatherhood - joining the 4 kid club!
Love this event. Another beautiful day. And the achilles' aren't too sore! For now.
Finally done this race justice after years of trying! Plan from the start was to attack the hills, both ups and downs, and it really paid off. Caught up with Tucks, Tim C, KMK and Ray beforehand then met all the other HuRT Squad on the start line. Also caught up with Dave Sweeney which added to the nerves as I was keen for revenge from Gold Coast. I was still chatting with Robbie and Mark Warren when the gun went which seemed to surprise everyone. Ran down the hill startled more than anything else, felt breathless up to the tunnel as usual, pushed the downhill to Edgecliff then tried to push up the Edgecliff hill. At this stage I was running with Tucks and Charlie. Felt OK for the first time ever in Edgecliff which gave me a lot of confidence. Pushed the hill down to Double Bay to edge ahead of a group containing Charlie and Tucks but struggled a bit up the hill from Double Bay to Rose Bay. Tucks and Charlie edged ahead here and I didn't have the legs to go with them. Clocked 5km through Rose Bay in 16:02 (a PB). I was struggling on the flat sections (opposite to normal) until I could find a rhythm - eventually did just before the start of Heartbreak Hill. I was running with Nick Bennett at this stage. Again tried to push Heartbreak but was a bit crestfallen when Chadi came flying by - he ran a stormer up the hill. Some bloke on a bike seemed to be shouting instructions to Nick - first to latch on to Chadi but when he disappeared to latch on to me. This actually gave me a bit of confidence as I've never been someone who anyone should think of latching on to up a hill - it's a bit like drafting a toddler on a trike.
From here I was just trying to keep pace with Richard Gardiner and Peter Mitchelmore. We went through 10km in 33:43 so I knew a sub-47 was on the cards. They both pulled ahead slightly on the long downhill to Bondi then, out of the blue, so did DrJH (Jamie Harrison). At the bottom, Jamie had about 15 yards on me and Mitchelmore about 25. Richard Gardiner pushed the slight rise over the bridge so I just tried to stick to him. Rounded the corner on Campbell Parade and thought, this is it, let's just put on a sprint to see if I can catch DrJH. I did with about 100 yards to go and continued the sprint to pip Richard as well (although the results would suggest not Peter as I had originally thought).
Good to catch up with DrJH afterwards - nice to have one of Australia's great distance runners tell you he had his eyes on you the whole race and then to outkick him. OK, he may not be the same runner he was 20 years ago but still a tough bugger. Dave Sweeney ran low 47's which I'm sure he'll be disappointed with but he'll bounce back when he sorts his knees out. Fantastic run by Tucks - 45:46, just behind Tom Crasti (a low 31 10km runner) and beating Chris Truscott (45:5X). Charlie is getting back to top form with a 45:36 and Chadi clocked 46:00. The other great runs were Rob Lansdown with a 47:10 and Kanser pulling a great run out of the bag to clock 47:51 despite being sidelined with a heavy cold all week. Shows he's developed some great strength which will serve him well in Berlin.
Nice chat with all the HuRT Squad after - there's quite a few of us. Congrats to Rich P on impending fatherhood - joining the 4 kid club!
Love this event. Another beautiful day. And the achilles' aren't too sore! For now.
Friday, August 08, 2008
Easy stuff
Very easy 10km running to Glebe to get my IPod fixed then back via Hickson Road. 42:48. Woke up with a sore throat and feeling slightly under but I think I'm beating as I'm feeling a lot better after a hearty lunch.
Thursday, August 07, 2008
HuRTS Hickson Road
Smaller crowd today with a lot of people resting up for C2S. At the front end it included Muz, KMK, MC, Ben, Derek and a few others. Decided only to push 3 of them and run through the final 2 so reps went as follows:
3:38; 3:33; 3:31; 3:55; 3:49
Remembered after the first that you have to run flat out to record fast times on Hickson Road. Felt quick but with only Muz keeping up before dropping off slightly towards the end the times were down on last month. KMK did his usual thing of starting off easily then running a blinder on the 5th - 3:22. He has a huge stride in full flow.
Caught up with Gerry outside the changing rooms and he posed an interesting question - who will be the first HuRT squad member home on Sunday. If we discount the prentender Big Mikey H (who I think would be first), I reckon it's a toss-up between Charlie, Tucks and Robbie. Charlie ran a good 10km at the start of July but was off for 10 days after. Tucks has had a couple of niggles from the marathon as well as coming to the end of a training pattern culminating in the marathon so my money is on Robbie. I expect KMK and Kanser will have strong runs too as the course will suit them.
3:38; 3:33; 3:31; 3:55; 3:49
Remembered after the first that you have to run flat out to record fast times on Hickson Road. Felt quick but with only Muz keeping up before dropping off slightly towards the end the times were down on last month. KMK did his usual thing of starting off easily then running a blinder on the 5th - 3:22. He has a huge stride in full flow.
Caught up with Gerry outside the changing rooms and he posed an interesting question - who will be the first HuRT squad member home on Sunday. If we discount the prentender Big Mikey H (who I think would be first), I reckon it's a toss-up between Charlie, Tucks and Robbie. Charlie ran a good 10km at the start of July but was off for 10 days after. Tucks has had a couple of niggles from the marathon as well as coming to the end of a training pattern culminating in the marathon so my money is on Robbie. I expect KMK and Kanser will have strong runs too as the course will suit them.
Wednesday, August 06, 2008
Tuesday, August 05, 2008
Attack the Hills!
No HuRTS at lunch due to a date with Penny Wong so ran home instead. Decided to attack the hills (both ups and downs). Given the topography of my run home, that's basically a tempo. 27:49 at the Toyota Garage and 51:49 all up. Again felt great.
Achilles was fine all day until I started my run (opposite of yesterday) but then eased up half way through.
Achilles was fine all day until I started my run (opposite of yesterday) but then eased up half way through.
Monday, August 04, 2008
Quickish Monday
Flat 10km route from work. Aimed to run consistent 4min kms but I've got no idea about pacing. Thought that 4 min kms would be slightly less than comfortable running. Reached the 5km turn in 18:58 and given I was ahead of schedule I just maintained the same pace back but increased the pace over the final 2km to finish in 37:38. Felt good today concentrating again on the core.
Only concern is that the left achilles has been sore since Saturday's race (I need heel raises for my flats) even when walking. The only time it's not sore is when resting or when I'm running.
Bumped into a load of people out there today - Muz, Charlie, Travis, Dave le Banh and Scott to name a few.
Only concern is that the left achilles has been sore since Saturday's race (I need heel raises for my flats) even when walking. The only time it's not sore is when resting or when I'm running.
Bumped into a load of people out there today - Muz, Charlie, Travis, Dave le Banh and Scott to name a few.
Sunday, August 03, 2008
State Relays and Sunday MLR
Sunday
Intended on running the usual Sunday Manly route but got to about an hour and was feeling a bit fatigued so decided to cut it short. 91:06 for about 21kms. 3:54 and 3:45 for the North Head route kms - I was concentrating on pushing all the hills.
Saturday
State 4km relays at Wollongong. Ran first leg with Jeremey Horne second, Rob Lansdown 3rd and KMK final. The usual top crowd - my leg included Tim Rowe, Russell Chin, Ryan Gregson etc. Set off quick as usual then struggled into quite a headwind heading out to the stadium. Managed to form a group with Richie Roberts and Brad Milosovic. Basically, we then stuck together all the way around - Ritchie pushing ahead slightly towards the end and with me just outsprinting Brad. The legs felt very wobbly in the final 300m so it was a solid performance. 12:19 after a 6:03 first lap. 1 second behind Ritchie and 9 behind Robin Whiteley. Jeremey ran 12:15 so I was pleased with the time - haven't lost as much speed as I had thought. KMK ran a great last leg to clock 12:25 by himself and bring the Striders home to 4th overall.
BTW - top run by Durante to run 33:01 at Lane Cove this morning. Grave doubts as to whether I would have bettered that. Also huge congrats to Tucks and Big Mikey H for being selected to run for NSW in the National X-Country - Tim Rowe and Benny St L are only reserves!
Intended on running the usual Sunday Manly route but got to about an hour and was feeling a bit fatigued so decided to cut it short. 91:06 for about 21kms. 3:54 and 3:45 for the North Head route kms - I was concentrating on pushing all the hills.
Saturday
State 4km relays at Wollongong. Ran first leg with Jeremey Horne second, Rob Lansdown 3rd and KMK final. The usual top crowd - my leg included Tim Rowe, Russell Chin, Ryan Gregson etc. Set off quick as usual then struggled into quite a headwind heading out to the stadium. Managed to form a group with Richie Roberts and Brad Milosovic. Basically, we then stuck together all the way around - Ritchie pushing ahead slightly towards the end and with me just outsprinting Brad. The legs felt very wobbly in the final 300m so it was a solid performance. 12:19 after a 6:03 first lap. 1 second behind Ritchie and 9 behind Robin Whiteley. Jeremey ran 12:15 so I was pleased with the time - haven't lost as much speed as I had thought. KMK ran a great last leg to clock 12:25 by himself and bring the Striders home to 4th overall.
BTW - top run by Durante to run 33:01 at Lane Cove this morning. Grave doubts as to whether I would have bettered that. Also huge congrats to Tucks and Big Mikey H for being selected to run for NSW in the National X-Country - Tim Rowe and Benny St L are only reserves!
Wednesday, July 30, 2008
Strange day
Caught up with Big Mikey H to run the 19km Centennial route with the usual 3 marathon pace stretches. Reached Woollhara gates in 21.25, then ran the second loop of Centennial in 12:08 (i.e. much quicker than usual) struggling to stay with BMH who was about 10 seconds in front. Finished that at 47:58 feeling again as though I'm struggling with pace at the moment. It seems that what I've gained in strength and endurance I've lost in pace. Felt strong towards the end finishing in 1:14:43 - 3:55 per km pace overall.
Good to get another strong session in before C2S but I'm feeling very tired so will rest for the next couple of days then concentrate more on speed.
Followed up with a Tiger massage - left achilles has been getting stiffer and he certainly worked on that.
Then walked back to the office to find York Street cut off by police tape. A jumper was standing on the top of one of the tall buildings. Quite a crowd were watching but when he started to shuffle closer to the edge I had to turn and walk away. 10 seconds later I heard numerous sharp intakes of breath and a loud thud. Quite shaken up by it.
Good to get another strong session in before C2S but I'm feeling very tired so will rest for the next couple of days then concentrate more on speed.
Followed up with a Tiger massage - left achilles has been getting stiffer and he certainly worked on that.
Then walked back to the office to find York Street cut off by police tape. A jumper was standing on the top of one of the tall buildings. Quite a crowd were watching but when he started to shuffle closer to the edge I had to turn and walk away. 10 seconds later I heard numerous sharp intakes of breath and a loud thud. Quite shaken up by it.
Tuesday, July 29, 2008
HuRTS 14 x 3mins
Very select group at HuRTS today. Everyone is either secret training (Kanser), resting (Tucks), injured (Muz, KMK) or just getting fat (our Portuguese friend). So turnout was Durante, MC, Richard H, Springer, Tim's L and C and a few of the Macquarie boys. Didn't know what to expect today - half intended to take it easy as part of the Arthur Taper but then knew as soon as people started racing off I wouldn't be able to restrain myself.
Ran the first with Durante then he pulled away by between 3-5 seconds on each rep, only intending to run 8-10. He did 10 in the end and still looked very comfortable - will be fascinated to see what he runs at Lane Cove on the weekend. My legs felt very heavy from the first rep. Really struggled to overtake everyone and the whole thing just felt laborious. Haven't felt like this in ages. Gradually it felt easier as the session went on (i.e. when you just feel tired as you always do). Hadn't got a clue what pace we were running as we were starting from an earlier lamp post to the one we normally start at - so decided to run the final rep at the same pace over the Action marked KM. Ran it in 3:11. So to put it all in context:
(a) the reps were quick (Durante must have been running 3:05-3:08's);
(b) there was a lot of wind;
(c) have run 160km over the last 9 days; and
(d) can't think of any more excuses.
Ran the last 2 reps by myself - I was the only one to complete 14. Most did 10 with only Tim L and MC running 12.
Ran the first with Durante then he pulled away by between 3-5 seconds on each rep, only intending to run 8-10. He did 10 in the end and still looked very comfortable - will be fascinated to see what he runs at Lane Cove on the weekend. My legs felt very heavy from the first rep. Really struggled to overtake everyone and the whole thing just felt laborious. Haven't felt like this in ages. Gradually it felt easier as the session went on (i.e. when you just feel tired as you always do). Hadn't got a clue what pace we were running as we were starting from an earlier lamp post to the one we normally start at - so decided to run the final rep at the same pace over the Action marked KM. Ran it in 3:11. So to put it all in context:
(a) the reps were quick (Durante must have been running 3:05-3:08's);
(b) there was a lot of wind;
(c) have run 160km over the last 9 days; and
(d) can't think of any more excuses.
Ran the last 2 reps by myself - I was the only one to complete 14. Most did 10 with only Tim L and MC running 12.
Monday, July 28, 2008
Recovery run
14km on the flat around the foreshore with Springer, Ray, MC, Rich H, Christian and Holt Hardy. A very easy 66:13 but the legs were tired from yesterday. I'm going to practice the Paul Arthur taper by resting Thursday and running very easy Friday.
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