Of Mice and Marathons

Beach to Beacon

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Location:

Shelby Township,MI,

Member Since:

Dec 28, 2011

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

PRs

16:52 Phillies Charities 5k (2016)

35:52 Beach to Beacon 10k (2015)

58:10 Broad Street 10 Mile (2016)

1:16:02 Philadelphia Rock and Roll Half Marathon (2015)

2:46:54 Philadelphia Marathon (2015)

Short-Term Running Goals:

Running Racing Schedule 2018

July 15: Pure Detroit 5k

August 4: Beach to Beacon 10k

September 23: Brooksie 10k

October 21: Detroit International Half Marathon

Gravel Bike/Cyclocross Races 2018

September 9: Uncle John’s Dirty Ride 24 Mile (Nope. Cracked frame.)

October 27: Bloomer Park Cyclocross Race

November 11: Mad Anthony Cyclocross Race

December 1: Le Frost Cross Cyclocross Race

Long-Term Running Goals:

I'd love to get my marathon time into the 2:3X range or under. Do some gravel races and cyclocross races to keep things interesting.

Personal:

I live in Michigan with my wife, Megan. I started running in September 2010.

(Please note that Strava links might contain blog inappropriate langauge)

 

Favorite Blogs:

Miles:This week: 72.60 Month: 264.15 Year: 2323.21
Miles With Megan Lifetime Miles: 387.80
Nike Zoom Streak LT2 White/Orange Lifetime Miles: 150.25
Nike Pegasus Lifetime Miles: 265.25
Brooks Launch 3 Red Lifetime Miles: 76.20
Cross Training Minutes 2018 Lifetime Miles: 3175.00
Altra One 2.5 Lifetime Miles: 530.75
Altra One 2.5 Black Lifetime Miles: 392.85
Altra Escalante Lifetime Miles: 281.50
Altra One V3 Blue Lifetime Miles: 152.70
Altra One V3 Blue 2 Lifetime Miles: 135.30
Specialized Diverge Pro Lifetime Miles: 45.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
264.600.0016.000.00280.60
Altra One 2.5 Miles: 37.70Miles With Megan Miles: 28.30Altra One 2.5 Black Miles: 71.20Nike Zoom Streak LT2 White/Orange Miles: 6.90Altra One V3 Blue Miles: 65.40Altra One V3 Blue 2 Miles: 63.40Cross Training Minutes 2018 Miles: 395.00Specialized Diverge (Gravel Bike) Miles: 112.70Altra Escalante Miles: 20.70Nike Pegasus Miles: 6.10
Weight: 172.39
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

AM: 5.3 miles, averaged 10:17. HR 129.

Got up early to get a run in before driving to Maine. I got stung by a bee. It tried to get me again when I came back around. It’s hard to imagine a nest given I was there 12 hours before and it rained all night.

We are about halfway to Maine at 6:00PM. I drove almost 8 hours before handed the wheel over to Megan.

Altra One 2.5 Miles: 5.30
Weight: 169.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch: 5 miles, averaged 9:56. HR 141. Did some strides.

Ran w/ Megan for the first few. It was pretty warm. Mid-80s and 74 dew point. Uncomfortable for Maine.

Miles With Megan Miles: 3.50Altra One 2.5 Black Miles: 5.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

Lunch: 3.4 miles w/ Megan, averaged 10:20. HR 132.

Miles With Megan Miles: 3.20Altra One 2.5 Black Miles: 3.40
Weight: 0.00
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Race: Beach to Beacon (6.214 Miles) 00:38:58, Place overall: 230, Place in age division: 34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.006.200.0011.90

AM: Beach to Beaon 10k in 38:58

I haven't run this race since 2015, even though I was signed up in 2016. It was my first 10k since running Beach to Beacon in 2015 (other than a 10k time trial I paced with some buddies in spring 2016)I had a pretty tough race and blew up pretty bad. It was extremely humid and it has been a fairly dry summer in Detroit. I wasn't much in the racing mood as the day before my brother and I got into a serious fight with my dad about his behavior. Trying to figure out what to do going forward preoccupied me and I haven't sleep well for several days

We stayed in a motel in Old Orchard Beach and my family dropped me off toward the starting line. I could tell I was going to need to hit the woods, which made me more anxious as things of that nature are pretty good on race day. I warmed up 2.7 miles with some strides and felt pretty good.

The first mile is a decent, gradual downhill and I was hoping to run around 6-minute pace or faster. The first mile was 5:51. I felt decent, but after the second mile I knew it was going to be rough. The humidity was around 100% and the dew point was 69. The air temp was in the lower 70s. From there I lost concentration and had a hard time being motivated. I really felt like I was going through the ups and downs of a marathon. At 3 miles, I really wanted to jog it in as nothing was really working. I tried to fight back, but the hills had me feeling like I was barely moving. I did manage to garner strength for a strong kick for the partial as I have been able to do every year I have run this race. I finished feeling spent even though the splits don't reflect that. Cooled down 3 miles barefoot on the grass

Splits: 5:51, 6:09, 6:16, 6:19, 6:27, 6:45, (4:57 pace for the partial). HR 177

It was a rough race. Some things could have been better. I think I just mentally gave up and I wasn't prepared for the humidity or the hills given that I run completely flat routes. Mostly an easy recovery week this week before gearing up for fall and the Detroit half

Nike Zoom Streak LT2 White/Orange Miles: 6.90
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

PM: 6.3 miles, averaged 10:16. HR 134

First few with Megan. I felt a bit rough. Managed to put a hurting on some tequila, which ended up tequilling me.

Miles With Megan Miles: 2.00Altra One 2.5 Black Miles: 6.30
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.700.000.000.006.70

AM: 6.7 miles, averaged 9:44. HR 142.

It was getting warm. Squishy shoes. Had another conversation with my dad. Not sure if it landed, but I did manage to change my HR monitor battery and wash the strap.

Altra One V3 Blue Miles: 6.70
Weight: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

AM: 6.3 miles, averaged 10:23. HR 140.

First few w/ Megan. Tough running weather. Not sleeping well as my parents don’t have AC.

Miles With Megan Miles: 2.00Altra One 2.5 Black Miles: 6.30
Weight: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Lunch: 4 miles barefoot on tar, averaged 11:07. HR 125.

Did not want to run this morning. Accumulating hangovers and general funkery. Decided to run barefoot on the lawn, but that was boring, so I took to the tarmac. They just resurfaced my parents’ road. It’s very smooth and you can see most of the rocks, though there really aren’t many. I kept going but cut off at 4. I enjoyed it a good deal.

 

It’s pretty rare that I get to run barefoot, even more rare that I run on tar (for all the obvious reasons).

 

Still very muggy here. We head home Friday.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

Lunch: 6.5 miles, averaged 10:03. HR 138.

First few w/ Megan, then went the opposite way for some more climbing.

Miles With Megan Miles: 4.00Altra One V3 Blue Miles: 6.50
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Off. 28 days on (cycled that day though). Driving part of the way back to Michigan.

Weight: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

PM: 7.9 miles, averaged 8:13. HR 156.

We stayed outside of Buffalo NY last night and got in around 5:00 today. Much better breaking up the trip.

Late: AIS, PT routine, and pushups.

Neglected all of these during travel and my hip has backslid a bit. Not terrible, but I am noticing it.

Altra One V3 Blue 2 Miles: 7.90
Weight: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.0011.90

Lunch: 11.9 miles, averaged 8:01. HR 159.

95' relaxed was what was scheduled. Felt mostly relaxed, but ended up with a perfect progression run at Paint Creek (9:40-6:40 pace). Lots of friendly folks. Felt pretty solid all things considered.

Hip feels messed up again. Will try to hit the PT hard and get another couple appointments if necessary.

PM: 7.5-mile ride to get a few groceries.

Night: AIS, PT routine, and pushups

Cross Training Minutes 2018 Miles: 28.00Altra One 2.5 Black Miles: 11.90Specialized Diverge (Gravel Bike) Miles: 7.50
Weight: 174.80
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Lunch: 6.7 miles, averaged 9:41. HR 137.

Finished the Dark Tower 5. I wish I would have marked my reading this summer a little more closely. The sixth isn't too long, the seventh will likely take me a good bit into the month of September. After that, my reading will slow down I imagine. It's been great to enjoy reading again.

Weight is up 3-5 lbs from 2 light weeks plus general vacation debauchery.

PM: 6.3 miles, averaged 9:32. HR 142.

Altra Escalante Miles: 6.70Altra One V3 Blue Miles: 6.30
Weight: 175.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Noon: 11 miles, averaged 8:18. HR 167.

20 x 1’ On/Off

Went to Paint Creek. Warmed up ~3.2. Felt okay, but the workout was soul crushing. I didn’t think I could get through it. It’s generally not a hard workout unless you are rebuilding and haven’t done workouts. Weather was dry but sunny and mid-80s.I wanted to quit after the 5th rep, but kept grinding and got through it. I was glad I did even though it was extremely hard. Cooled down about 2.7. Paces ended up faster than I figured. HR was extremely high. I have to check, but in recent months I think overall it’s been low 160s at most.

Found out I will be making a good bit less than last year and I am panicked. We won't starve, but getting a house in the next year will be difficult. Even after that if something doesn't improve it will be impossible.

Night: AIS, PT Routine, and pushups

Altra One V3 Blue 2 Miles: 11.00
Weight: 172.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.000.0010.70

Noon: 5.5 miles on the treadmill in 65’ (just under 12’ pace). HR 120.

Did some captain’s chair work after for my hip.

Didn’t want to get up and didn’t want to run, but for some reason running at the gym sounded good, so I loaded a few podcasts and went. Kept it extremely easy so that I would stay at or under 120. Took in some fluids as hydration levels are still a mess.

PM: 5.2 miles, averaged 10:06. HR 139.

Night: AIS, PT routine, and pushups

 

 

Altra One 2.5 Black Miles: 5.20Altra One V3 Blue Miles: 5.50
Weight: 173.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Lunch: 7.6 miles, averaged 8:37. HR 149.

PM: 5 miles, averaged 9:16. HR 143.

Somewhat rainy for both runs, which was fine. Not sure if the Thursday night ride took place, but I decided I was fatigued still and I needeed a few rides after some time off with travel (even though I brought my bike to Maine).

Found out my contract was an error and will get paid as assumed. I was near tears with joy. Went to the cardiologist for my echo. Everything was fine as I expected. Weird to see and hear the heart though. Cool, but unsettling. It sounds like someone wiggling sheet metal. 

Altra Escalante Miles: 7.60Altra One V3 Blue 2 Miles: 5.00
Weight: 173.60
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Lunch: 7.2 miles, averaged 9:04. HR 149.

Humid and a bit uncomfortable. Cloudy.

PM: 4 miles w/ Megan, averaged 10:30. HR 124.

Got a little rain on us, which was nice.

Night: AIS, PT routine, and pushups

Miles With Megan Miles: 4.00Altra One V3 Blue Miles: 4.00Altra One V3 Blue 2 Miles: 7.20
Weight: 172.20
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

Lunch: 7.1 miles on the treadmill. HR 142.

Did some light hills for 10 minutes at a time to work the glutes.

PM: 4.2 miles, averaged 9:40. HR 139.

Good week getting back into it. Still just over 2 weeks of summer break. I’m very fortunate.

Late: AIS and light PT routine

Altra One 2.5 Miles: 7.10Altra One 2.5 Black Miles: 4.20
Weight: 171.60
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.003.000.0010.20

PM: 10.2 miles on the treadmill. HR 151.

20’ Tempo (~10-mile Effort)

30’ up/40’ down. Just felt like running on the treadmill. Our AC is terrible and I’m tired of being warm. Didn’t feel great and started at 9 mph and had to back off but sped back up and finished strong with some pace increases. I surprised that pace felt that hard. HR 175 for the tempo. Glad I got into the groove. The midweek workout will be the same.

Late: AIS, PT routine, and pushups

Altra One V3 Blue Miles: 10.20
Weight: 173.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Lunch: 6 miles, averaged 10:55. HR 128.

PM1: 10.3-mile ride to get my haircut. Took a longer route home.

PM2: 6.1 miles, averaged 9:49. HR 138.

Little tired on the PM run. Megan and I went out to dinner with some friends in Troy, which is a strange place. Exceedingly suburban, highly rated, but soulless. I did watch a Dodge Charger try to get a Lamborghini to race. That’s the 4th or 5th Lamborghini I’ve seen here. The only one I’ve ever seen outside of here was in Naples, Florida, where Bentleys are as ubiquitous as the Chevy Equinox is here.

Nike Pegasus Miles: 6.10Cross Training Minutes 2018 Miles: 40.00Altra One 2.5 Black Miles: 6.00Specialized Diverge (Gravel Bike) Miles: 10.30
Weight: 174.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.003.300.009.70

PM: 9.5 miles on the treadmill in 80’. HR 143.

20’ Tempo @ ~10-Mile Effort

30’ up and 30’ down. Wasn’t sure how this would go given I just did it the day before yesterday and I had a blistering hangover, but I waited until a bit after 5 to go the gym (getting in electrolytes and so forth).

I warmed up at 6 MPH for 20’ then did 10’ of progression until I hit 9 MPH. My heart rate was still in the low 160s, so I started cranking down the pace, moving to 9.5 toward maybe the 5’ or 6’ mark. I got close to 10 MPH just before halfway and then increased the pace even more. The last 2-3’ were at 10.5. I was hanging on at the end grimacing a bit but I still felt in control. Cover 3.3 miles or just under 10 MPH average (HR 172). Happy it was so much stronger than Sunday and even though it’s on the treadmill it has allowed me to monitor heart rate, which I track but don’t monitor outside because it annoys me. On the treadmill it makes sense and works for me.

Night: AIS, PT routine, pushups and sit-ups 

Altra One V3 Blue 2 Miles: 9.50
Weight: 172.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.0012.40

Lunch: 6.1 miles, averaged 10:43. HR 128.

PM: 6.3 miles, averaged 10:18. HR 126.

First few w/ Megan in the afternoon. Felt like fall today. It was glorious.

Late: AIS, PT routine, pushups and situps. Broke the 60 mark for 1' on the pushups. Some of them might not have been very pretty.

Miles With Megan Miles: 3.20Altra One 2.5 Miles: 6.10Altra One 2.5 Black Miles: 6.30
Weight: 172.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.700.000.000.007.70

Lunch: 7.7 miles, averaged 8:30. HR 158. Did some strides.

Felt great then felt terrible. Breathing was very rough for some reason despite comfortable conditions. Breathing was very high during the strides. Had heartburn and indigestion too. I’m not sure what caused it as I only had a few dates.

Finished the sixth Dark Tower book and started the last one before my run

Evening: 36.5-mile ride. HR 162.

Good pace of 18+ over mostly gravel with decent hills. Felt better than I did on my run. We did a combined group ride, which I like. I can’t ride with the drop group, but sometimes I want to ride harder than ~16-17 MPH for the B group.

 

Cross Training Minutes 2018 Miles: 120.00Specialized Diverge (Gravel Bike) Miles: 36.50Altra One V3 Blue Miles: 7.70
Weight: 170.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Lunch: 6.8 miles, averaged 9:30. HR 137.

PM: 6.2 miles, averaged 9:47. HR 133.

First few w/ Megan on the PM run, which broke the four hour between runs rule, but we had to be somewhere by 6. Headed north for a short overnight trip tomorrow afternoon.

Miles With Megan Miles: 3.20Altra One 2.5 Miles: 6.80Altra One 2.5 Black Miles: 6.20
Weight: 170.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Unplanned day off.

Was supposed to get up and do a workout but didn’t. We drove to Traverse City for the night. We went to Short’s Brewing. We had an incredible meal and a decadent ice cream. I drank too much. 

Weight: 172.40
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

PM: 8 miles, averaged 8:10. HR 157.

Didn’t get back in time to get a workout, but I got a run in. People at the park were driving me nuts and blocking the path. Started a hot mile to blow off some steam, but only got through .3 before pulling back.

Evening: AIS, PT routine, situps and pushups

Altra One V3 Blue 2 Miles: 8.00
Weight: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Lunch: 7.2 miles in 65’ on the treadmill. HR 139.

Did some 10’ hills. Nasty outside and wasn’t feeling it.

10.2-mile ride to test a commute route. HR 148.

PM: 6.5 miles in 60’ at the Oakland fitness center. HR 135.

10.8-mile ride home. HR 132.

Got a locker, which I couldn’t seem to get open. The shower was freezing. Good to get the bugs of commute life worked out now.

Late: AIS, PT routine, and pushups

Looks like I hit the 2000-mile mark. The annual history report:

2012 October 18

2013 July 20

2014 July 25

2015 July 6! (This was the year I ran just shy of 4000 miles)

2016 August 23 (Despite hitting 1000 on April 1, a PR by about a week)

2017 September 17

2018: August 27

Cross Training Minutes 2018 Miles: 86.00Specialized Diverge (Gravel Bike) Miles: 21.10Altra One V3 Blue Miles: 7.20Altra One V3 Blue 2 Miles: 6.50
Weight: 173.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.003.500.0014.70

Noon: 11.3 miles in 1:31 on the treadmill. HR 155.

22’ Tempo @ 10-Mile Effort + 6 x 45” Strides

Decided to do this one on the treadmill again due to weather and for consistency. Warm up 30’ as I did last week with 20’ slow and 10’ progressing to workout speed. It seems to work well. Started at 9.5 and held that for most of it but bumped it up over the last 8’ going through the top of the 9MPH range and finishing the last 2’ @ 10.3. 5’ jog, then 6 x 45” strides starting at 10.6 and finishing the last one @ 11MPH. 20’ cool down. This was a solid workout. HR 177 for the tempo, so maybe slightly high for the prescription, but close.

PM: 35’ shakeout. HR 140.

Hot out.

Altra One 2.5 Black Miles: 3.40Altra One V3 Blue Miles: 11.30
Weight: 172.20
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Lunch: 6.1 miles, averaged 10:39. HR 136.

PM: 6.4 miles, averaged 10:13. HR 142.

Altra One 2.5 Miles: 6.10Altra Escalante Miles: 6.40
Weight: 171.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.000.000.008.30

Lunch: 8.3 miles, averaged 7:48. HR 164. Did some strides.

Effort was quite moderate, but I felt pretty good, especially because I am either runnning 10'+ miles mostly or mid- to low-6' for workouts with nothing in between.

PM: 37.2-mile ride. HR 159.

Weird ride that was not combined but things were confusing and the B group leader got dropped (not supposed to happen). I felt terrible, then felt quite good. My strongest ride yet actually. 18.5 MPH for the total ride. 19MPH for the 50k loop. Basically a 2-hour high moderate run effort (but max HR and zones are not equivalent between sports as I understand).

Cross Training Minutes 2018 Miles: 121.00Specialized Diverge (Gravel Bike) Miles: 37.30Altra One V3 Blue 2 Miles: 8.30
Weight: 169.40
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

AM: 6.3 miles, averaged 10:19. HR 127.

HR was good a solidly low this morning. Pleasant morning. Couldn't sleep, so I read for a bit and got out at a for-me-reasonable hour. Jumped a deer.

PM: 7 miles, averaged 9:17. HR 139.

First few with Megan. Great weather. Warm, but not hot, and dry.

Late: AIS, PT routine, situps, and pushups

Miles With Megan Miles: 3.20Altra One 2.5 Miles: 6.30Altra One 2.5 Black Miles: 7.00
Weight: 173.40
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
264.600.0016.000.00280.60
Altra One 2.5 Miles: 37.70Miles With Megan Miles: 28.30Altra One 2.5 Black Miles: 71.20Nike Zoom Streak LT2 White/Orange Miles: 6.90Altra One V3 Blue Miles: 65.40Altra One V3 Blue 2 Miles: 63.40Cross Training Minutes 2018 Miles: 395.00Specialized Diverge (Gravel Bike) Miles: 112.70Altra Escalante Miles: 20.70Nike Pegasus Miles: 6.10
Weight: 172.39
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