Running 80 miles a month. Within one month I was running a mile in 9 minutes.

Running 80 miles a month Avoid lengthy breaks from training. I never ran, even in school because I have sports induced asthma. By running longer one day per week, you can get your total weekly running volume closer to fifty miles. At first it was a steady 50+ miles/week. To the grocery store. I believe there are two keys to remaining injury-free. Luke Humphrey Running is dedicated to helping runners of all abilities who are looking to Solid Running Foundation . 60 a week is 8 a day plus a 12 mile long run. I signed up 2 months prior to the race and found an 8 week work up on TP. But my pace didn't really start to improve until about 3 months in, and not significantly until 4-6 months in. 5 miles. Some of the 100 miles in 30 days benefits I’ve experienced: Physically stronger. For a start, their miles may be flatter, easier road miles compared to someone running hilly or trail miles. Saturday - 3 mile warm up, 4-5 X 1 mile, at 5k right now my goal is changing from minutes to miles: 4x a week, at least 3 miles each time. Thur: 7. Same with a year ago. A rest day for me would be a single mile “streak saver” but I have run 5 miles a day for the last 3 years. So if you run 3 miles a day, you will burn an extra 450 calories each day. I currently run about 18-21 miles per week. I'm at an 8:00 min/mile and running 5 times a week, about 18 miles a week at the moment (1 x easy 3 miles, 2x tempo 3 miles, 1 x intervals, 1 x easy 6 miles). How to get ready for a 50 mile race coming up in 8 months Run slow. It's certainly not a significant distance compared with a lot of runners out there, but it is made a MEGA-HUGE DIFFERENCE in every aspect of my productivity and overall level of energy and happiness throughout the day both work- and non-work hours. But, if you are doing very high mileage (think Up till a month ago I was probably running 10 to 15 miles a week before I stopped for a bit. So you should work up to 20 miles a week before you're going on 5 mile runs. Friday - 6-8 miles easy. Even half a mile a day makes me feel better. Pretty much constantly eating snacks all day. If you are doing incredibly low mileage (like 3 miles a week), it can be ok to do more than 10% increase per week. The answer to this question changes based on your individual goals and abilities, as well as the current state of your training program. Then I tore my bicep tendon and the doc said all I could do is run for a while. Credit: Kampus Production. I try to only do one long run a week (10-14 miles) and the rest are 3-6 miles. I have always put 55 miles is high school rookie mileage. Im staying there until i can run 50-55 without my legs getting so exhausted that i run 17 minute miles on my very tired days (very low hr like 120s) . One of my last runs before I took a break was a 10k at a 10 minute pace, I was wanting to begin building up my mileage at the time. d. Second, follow the 80/ 20 rule, where around 80% of your running is at a very, very easy pace. Then I ventured out to a 60 mile week, which I actually hadn’t done in a couple years. Even if we "scale" that to 80% of the mileage (since you're doing 80, not 100), that's still a suggested base building period of 56MPWs This is what I just finished for my Boston training cycle; averaged ~85 per week, peaked with 101. This cycle I’m gonna do a month of low intensity 70 mile weeks, then start doing lactate threshold workouts Hello r/running, Beginning, inexperienced runner here. 0 miles in 30 minutes. I can admit I was under trained. Research tells us that roughly 3,500 calories equates to about 1 pound of fat. The 80 Miles Per Week Base Work training schedule is an 8 week program designed to increase or maintain general aerobic fitness. you just gotta In addition to running a mile each weekday at 10am, I’ve also started drinking 2L of water a day. 17at tempo or 10. I just ran my first ultra this last weekend which was a 50 miler. What are the signs of excessive running? You aren’t hungry. I started off very slow but here are my splits: Mile 1 - 10:44 Mile 2 - 9:32 Mile 3 - 9:21 Mile 4 - 7:55! Mile 5 - 9:31 . After this cycle, I'll be moving to the HM training with around 80 miles a week. 17 mile group run easy Saturday - 15-27 miles long run (sometimes there is a workout thrown in Sunday -10-16 mile trail long run 2. I track my miles on my Fitbit Ionic. Running A Mile A Day: Take The 1 Month Challenge Take a rest day before the 1 Month Challenge. My typical more-like-80-mile week will also include one rest day. 80 mpw is for well trained elite athletes. I had a roommate in college who didn’t run for a month (still aqua-jogged/biked) but still ran a ~8:50 3k at our conference meet (PB for him) because he still hit the right I run 6 days a week and average 25-45 miles. Slower. I can run 1 mile in 7:00 but I'm dying at the end of it. Don’t forget, if you’re just beginning your running journey or don’t want to run It’s great that you’ve proven that you can do it, but this isn’t sustainable for a beginner. Typically, you measure volume in miles or kilometres, although If your goal is 15:45, you don't need to run 80-90 miles per week. By month 2, I was able to run up some of the hills I was unable to in the first month. Valheim Genshin Impact Minecraft Pokimane Halo Infinite Call of Duty: Warzone Path of Exile Hollow Knight: Silksong Escape from Tarkov Watch Dogs: Legion. Purchase a training plan and get 15% off Premium at checkout for a limited time. Reply reply I got into a car accident, could not run for several months and I shot up in weight. Reply To run 80 miles a day - assuming a 16 hour waking period - you'd have to average about 5 miles/hour. However, where I run is quite hilly, so that also slows me down somewhat if I try to keep HR/RPE properly low. Beyond that, don't discount the values of a week of relative rest. This is the perfect plan for someone just coming off a shorter race. I really like the headspace/runners high I get into after 5 miles and I can't hardly handle skipping the one day for rest, so It's easy for me to get the miles. (n. About 3 miles a day, around 6 days a week. 80 a week is doing the same but 4 days a week do a 5 mile in the morning OR 10 days a week, 14 mile About 6 months ago I went from running 10 miles max per week, to forty miles in a week over the course of about two months. After running a mile a day for roughly one week, you’ll be able to run two miles, and soon after, three miles (etc, etc,). 5 miles this week. I ran a little over 1,400 miles in those six months, and I’d estimate that these shoes probably covered 700 to 800 of those miles. For easy running, you’ll want a heart rate that’s between 70 and 80% of the maximum heart rate. The majority of runners can run a mile in under 15 minutes. (Usually some days are shorter As a general guide, losing weight is 80% about what you eat and 20% about exercise. I have worked with two high schoolers who ran, at times (not always), 80-95 mile weeks. For your third week, add an extra mile per day. Image from Pexels. I’ll do 5mi in the morning and 12 at night on a good day. Then, one week, I decided to go for 70 miles in a week. Increasing mileage will almost always lead to faster race times. I also only do a double on Tuesday if it's like a big huge mileage week, otherwise fuck showering twice. xlsx' of course, a guideline. While i did run a mile at (i think ) 7:46 one time over summer, i still feel freakin awesome that i managed a At most, I estimate it will take me 3 weeks to get to the 5 miles a run range by slowly increasing my mileage by an additional 1 mile a week, and by around a month I will get to 10k distances. . As iam_indefatigable I'm not sure about 80 but I've run ~20 miles pretty easily. My first run on 1/1/18 3. This 8 week focused plan is 7 days/week of running at 75-80 miles per week. (I'm sure the cooling weather helps but still). This was foolish in retrospect. 0 coins. After 3 months of running every day or every other day, I was leading the pack. Intensity is Strategic. You should try to hit at least 60-70, see how your body responds, take a "off-week" where you back down your mileage to 50-60, then Running experts believe that the maximum training volume humans can undertake before breaking down lies between 75 and 120 miles per week. Plan on running a 5k in a few months. So, for example, if you're going to run 20 miles in a week, none of your runs should be much past 5 or 6 miles. Use this calculator to safely increase your total distance each week. ). I did the same back in high school in a month. It seems to depend on you already running very high mileage weeks (starting around 70 MPW) for 6 months before pushing further to about 120 MPW. This is my fourth year, and I've tried doing the 10% rule, but for me anyways, it doesn't really matter. 4 mile speedwork session (with warm ups and cool down) with the running club; 3. Just run. After about 6 months I'm down 1-1:30/mile. it’s not like you’re going to quit lol. I had food poisoning maybe 4 years ago and ran 4 miles that day (after some serious diarrhea). I had about 500 cals for breakfast, went to work for about 6 hours then ran 2 miles then had 2 vegan burritos and now i am STARVING i dont want to overeat and its 80/20 in running is when you do 80% of your weekly miles/kms on low intensity and 20% on high intensity. Within one month I was running a mile in 9 minutes. 75 days (after running ~80 miles in since the start on the new year) I ran 3. If I eventually increase my weekly mileage to 80 miles, it’ll take about 12 hours. My long run went from 4-7-8-9-10-13. There are probably people here running 80 miles per week (and possibly multiple times per day) Your ligaments and tendons take more time (months and years) to adapt than your stamina. For most people running 4 miles burns around 400 calories. 1 Mile Run Time 9:14 (1 mile max effort) 5:55 (Part of 5K run) 12 minute Cooper Test My typical running schedule is 3 x Zone 2 runs @ 70-80% HR for 45-75 minutes per week, with 1 harder run, either a 5K threshold run or 5 x 1 km repeats mixed in every 7-10 days. However, a year and one month ago I pushed through the pain. Both were able to run DI, and (in So if a person's long run was 5 miles last week, then they might try for 5. Alas the races have been cancelled. But, for me this was quite a difference compared to my previous runs of 0 miles per month for the first 29 years of my And so, I started to run more. I've been running 80 miles a week for awhile now and don't see any results. 5 mile running to and from the session). Author: Tough Mudder February 22, 2021. Reply reply Yes. 1 today. 6M subscribers in the running community. Some days are better than others. My first attempt, I ran about 1/2 a mile and my back tightened up and I walked the rest. As the world famous, Nobel-Peace-Prize-winning Cleric Desmond Tutu once wisely pointed out “there is only one way to eat an elephant: a bite at a time. By Philip Ellis Published: Dec 10, 2022 12:04 PM EST With distances ranging from 5 to 300 miles, there is a challenge for everyone! We have plenty of free resources to help you track your miles and submit evidence. Most people use average miles per week over recent months. 40/20 in cycling is a type of interval training where you do 40 second high intensity efforts followed by 20 seconds of recovery. Work on getting your miles per week up. I came back to running and adjusted my diet. It was little daunting to start with, but with the goal in sight and required determination to Miles per year isn't a commonly used metric to gauge readiness to run a marathon or ven start training for one. I don’t follow a training structure or anything of that sort. Here’s how. After giving up running for a few months I started up again but this time took it slow and after 6 months or so I was able to run 14 miles in one session. Holy crap yes in my first month of running I went from a 10:30 mile to a 8:00 mile time then next month I was down to a 6:30. Discover practical tips, essential gear advice, and a tailored 4-week training plan designed to build your stamina and confidence. That being said, weight loss is really 80% diet 20% exercise The typical rule of thumb An easy hour for me is about 8 miles give or take, the workouts are usually 80-90min and push to 10-12 miles including warm up and cool down. This plan is perfect for building a base before a specific training block, or filling the gaps between racing seasons. Long runs are usually about 2+hours for 16-18 miles. If you really break it down, 100 miles is just under 3. Table with a training plan for running without You can run 100 miles in a month. Most beginner marathon plans will peak at around 40 miles per week. Four weekday runs of 5 miles, 1 weekend run of 7-8 miles. I had only run 70+ miles in a week TWICE in my life, both times I run 50 miles a week, but plan to gradually increase my weekly mileage to 80 miles in preparation for running a sub-3 hour marathon. A month ago I was running 20-25 miles a week. I started with a 12 min mile with walking breaks and now do it in 845 all jogging. You don’t need to run 60, or even 50, miles per week either. Run a lot. Add in a 3k WU and a 3k CD and you get 14k Saturday: Long Run, 15-19k Sunday: OFF (Will do this until I approach 80 miles/week which isn't often) Reply reply Aiming for a sub 38 min 10k this month Currently running about 39. You want to run fast marathons? It is estimated that running 1 mile burns on average 150 calories. As long as 80% of your running is slow runs. Great 5K time for 5 months running though! Reply reply Be aware that you will get answered biased toward those who run more miles. Foam rolling helps, but Had a goal of 2000 miles, as of now I’m at 1,991. The notion that I would have to replace my shoes just about once a month seems crazy. Beginner runners might be able to run a mile in the 9-12 minute range, with several minutes of variation on either end. My question was regarding change in body composition. Advertisement Coins. Injury will throw you back months. 44 mile hard tempo with running group Wednesday-off or 3 miles (9 out of 10 times I'm completely off and resting) Thursday- 7. Also, I run about 70-80 miles a week and my long runs are about 17-18 miles long so I feel if you're able to do an 18 mile run, you should be able to increase your weekly mileage so that your body can the first one is obviously i am not running 130km / 80 miles per week year round. i DID have a 20 mile run planned but wasn’t able to do it) and i was tbh feeling great up until mile 20, mile 20-26 my legs were really tired but you already ran 20 miles at that point. Even in your “down” phases, aim for 150-200 miles per month. The soles have noticeable wear on Whilst it may be great to look at Allie Kieffer or Aaron Scott’s training, they are not running miles as you run miles. At least three times a week to improve. Now you are ready for the 1 Month Challenge! Challenge yourself to run a mile a day every single day for a whole month. I've been doing it for three months and still feel gassed after a mile. It isn't a bad idea to reduce mileage by about 70-80% every 3rd to 5th week, especially if you are building base mileage. I really try not to be a slave to my watch and pay attention to paces on easy runs, but this afternoon I ran a 5 mile recovery run at a 9:30 pace after I did a 10 mile run yesterday. The cookie is used to store the user consent for the cookies in the category "Analytics". Have you ever wondered what running 100 miles in one month does to your body? Follow along to see what happens. I’m currently averaging about 200-240 miles a month. Whether you're new to running or looking to improve, our step-by-step approach will help you achieve your mile run goal and Here's What Running a Mile Every Day for a Month Did to This Guy's Body Fitness YouTuber Stan Browney tracked the impact on his weight and gains. If your average pace is ten minutes per mile, you’ll run forty-two miles in a seven-hour training week. If you run every day, this calorie burn can quickly add up – 2800 calories burned a week, and almost 12,000 calories in a month. Don't jump too much in a really short space of time. This was a big deal. Maybe if you build up to it very slowly, like spending months running 50-55 miles before moving up, then you could probably progress past 60 miles. Share on Facebook Share on Twitter. How to Run 100 Miles in a Month. 80% of running at easy pace- for me at the moment that's around 6:00/km. This might look like 3 weekday runs at 4 miles, and 1 weekend run at 6 miles. You should have a base of at least 50 miles a week before you start your 100-mile training. For your second week, add in one day. Combine your running journey with making I'll spend 2 months at each mileage, doing 5 DPW except the 4th week which will be 4 days and a big drop in miles (eg. For most runners, running between 20-30 miles a week is generally recommended; however, those who are more experienced or have specific fitness goals may be able to run See more I (46M) run 4-5 days a week, lately 60-80 miles per month. :-) " I've been running about four years, and I'll probably hit 1500 this year. I run 80- 90 miles a week but started 4 years ago on 30. When you increase volume the two most important things for me are making sure at least 80% of the volume is easy running and that you do enough strength training. I went from zero running to (slow) marathon in under six months and I am fat and to be honest kinda dumb. Pilkington replied that he was aware of that claim, and when his competition started running only 70-80 miles a week, he would follow suit. Increase in energy; Weight loss; Increase in self-confidence; Lower stress levels; A positive role model for teen daughters with taking back my health Like, for instance, completing the 100 miles in a single month. I now each a lot of meat, nuts, and vegetables. Heya! I too am around 70 miles/week and in phase IV of the Daniel's 5k/10k plan. My typical week is more like 80 miles, with the long run being more like 30 and the Sunday run a bit shorter too. New comments cannot be posted and votes cannot be cast. NFL I personally run about 50-60 miles a week, mostly closer to 60 but I try to feel my body out and slow it down if need be. You’re gunna have to re-balance the scales. 6 months later and I'm up to running 3-5 miles again. 5 miles the day I was diagnosed and 13 the next day. i also have a dietitian and go to physio once a month. I will look at running 60 miles a week, including who runs 60 miles, the benefits of 60 miles, the negatives of 60 miles, and when 60 miles is too much. How did you run cross country in college and not run that much a month? I rack track/XC in college and we ran 80-100+ miles a week Even now as a casual runner I’m running 50 mpw for marathon training and it feels like it’s not nearly enough. Generate a FREE training plan and download as . Let’s take a look at an example of how you could train to run a mile without stopping in 1 month. I mean 2 a days and 3 a days. My training plan has me run two 17+ mile runs a week so i just need to get in five 7 mile runs per day besides that. You don’t need to run 80 miles per week. If the heart rate monitor goes over 80%, you will know that you need to bring your pace down. This base mileage will help prepare your body for the increased training load and reduce the risk of injury. This calorie deficit can equate to losing almost one pound of body fat a week and approximately 4 pounds in weight loss a month. Including the race, I ran about 12-13 miles of speed work through the week. I think that helped build leg strength, although I'm sure I could've benefited from Tuesday either 7. #Running #100miles Longer answer - for reference, my current 5K PR is a 19:17 (6:13 mile pace) and I'm gunning for a low 3 marathon time in a few weeks. 17 easy Friday -8. Currently running 50 miles a week takes about 8 hours. 17 easy or 7. The guys I follow on Strava that run 100 miles a week are running 11 and 12 min per mile. my training (like most training) peaks at 130km and i usually sit around 110-120km per week. Can you give any recommendations of getting down to a 7 min/mile for 3 miles. Heck i consider myself a runner and i maybe get out 2-3 times per week at most and run maybe 35-40 miles per month. So for example doing 80% in heart rate zone 2-3 and then 20% in zone 4 and maybe 5. 20 miles —> 40 miles 40 miles —> 60 miles 60 miles —> 80 miles 80 miles —> 100 miles Assuming a runner maintains weekly mileage for at least 12 weeks pre race. I went out today and decided to run my longer 5 mile loop. 5), I can still get back in I run between 80-115 miles a week, typical day is about 4,800-5200 calories. I would be able to sustain a pace completely unbroken for at least one continuous hour and have a BPM that stays within 80-85% max of my BPM for my age. It could be weight loss, Like, for instance, completing the 100 miles in a single month. Go all in for 2025. You have Most weeks thus far have been around 50 miles, so here is a typical week's structure at this point in the plan: *Monday - 6-8 miles easy *Tuesday - 8 miles total, with 2 warm up / 3 x 1600 w/ What I do agree with is that when someone is new to running going from 0 to 80-100 mile weeks is going to require more time and slower build up than someone who's used to running 40 miles weeks and wants to get to 80-100. Wed: 6-8 miles. You can cover a lot of ground in six or seven hours. But now that I’m running 60, 70, or 80 miles a week, it doesn’t seem like that much. I had strep throat once (ran 2. The idea behind this philosophy is you Thursday - 2-3 mile warm up, 6-8 miles tempo, build up to running at your goal pace for the Marathon, 2-3 mile cool down. I’ve slowly nudged up total mileage every year. I hadn't ran in 2 years. Personally I hit my first 60 mile week 5 months ago and just hit my first 80 mile week last week. If you've run 290miles in 8 months that averages to 9 miles per week. But now I am somewhat comfortably running 25-30 per week, with the goal of starting the Pfitz 18/55 plan in two months. Running Base Building Calculator. This is equivalent to 4 mph, which is attainable with a very brisk walk. I work for myself Take a rest day before you embark on the 1 Month Challenge. I have run a 17:55k. I have already ran the 5k-10k distances before I quit running and got out of shape 5 years ago, and since I’m young (22. 2. My stamina has improved from 10 minute mile to 7:30 since I started a month ago. I've been a mid distance runner (5-10 miles) for 15+ years. I started running at the new year (similar age/male) and you can achieve your goal easily in my opinion. It’s certainly achievable. I also try and do a 50-mile race every month or two, the idea being the family come with me most of the time and we make a weekend of it. Tues: 7. Before attempting to run 100 miles a week, having a strong running base is important. I intentionally ran a lot of hills for Boston prep, and then also tried to add in 1 or 2 days per week of trail running for an easy 6-8mi, so I was getting ~2,500 - 3,500ft of elevation gain per week off all that. There are many different reasons for running 3 miles a day. While it’s not an easy task, (we’re called ‘Tough Mudder’ for a reason) and a leap out of most people’s comfort zones. Four weekday runs of 4 miles, 1 weekend run of 6 miles. How to Run 100 For me, I went from running a half mile to 7 miles in about 4 months. To start out with, don't run every day. And even with all that, I was trained for exactly 25 miles. Weekly mileage is 100% key, but every few weeks you should look to lengthen your long run so your body can adapt to the stress of a longer run. Sports. Complete the March to 100 for your chance to win FREE event tickets. How bout we do a time trial on a select date and share results. Just did a half today. From when I was running 80 km per week Monday: Tempo Run, ~8k. ” Then came a chance to get involved in a fundraiser to run 100 miles in 1 month to help fight AHS. 0. I am about to up that to 4 to 5 miles a day to strive for a 30 miles per week. I’ll be around 70-80 for peak and it still feels like I’m ready for a fast half but not a The principles of 80/20 running can be summarized as running 80% of your training miles at a slow pace or easy intensity, while only running 20% of your miles at a moderate or high intensity. You need to be powering through your running shoes at an alarming rate. It wakes up body parts which have been dormant for years. 5 miles per day for 31 days. If the answer to the post is "run more miles" or "try speed work", then that question is more suitable in r/running. I was running 60 mpw and then for the past 12 weeks I’ve ran 80+ mpw, and during that time For your first week, run 4 days with an extra mile from normal each day. Instead, just run more than what you’re currently doing. Give your body time to adjust to the workload. Followed up with a climbing session. Archived post. If you are able to maintain 60 mpw, you will be more than ready for 15:45. If I can do it anyone can! If you're running 2 miles, 3 days a week this week, and next week you want to do a 3 mile and two 2 miles, that's exceeding the 10% rule - technically. My progression was something like 800, 1200, 1300, 1500. Tempo run. 0 miles in 24 minutes (8 min/mile). Running makes me feel complete now. my parents aren’t forcing me to do anything but they are super supportive of what Aim for 200 miles per month at a minimum. Report Post And try to make it so none of your individual runs are more than 25-30% of your miles for that week. , 31-->20). Finally, you can do double-running days Last post 11 months ago. The longest training run was around 22-23 miles. Run 3 days a 20, also worth noting i work at sbux and do a lot of running around the store. Running a 100 mile week has been a long-term goal of mine, so after a recovery week down to 100k/60mi, I When you reach that point, you’ll be running a total of six or seven hours per week. then my monday run will increase by 1/2 mile each week to develop into a long run! my primary goal right now is weight loss (~40-50 lbs), so i'm working on finding the balance of running as much as i can without having to consume more calories outside of If the answer to the post is "run more miles" or "try speed work", then that question is more suitable in r/running. That seems at least average or better to me overall. Meaning all that running + modern Im at 3 months and got to 50-55 miles a week at a 12 minute pace at 70 percent heart rate reserve. Running 3 Miles A Day For A Month Results. A couple months later, 60+ became the norm. In the 2nd month of each, I'll do Tempo on Wed. And the pharmacy. 1. Put simply, your running volume is how much you run within a set time period, whether that involves days, weeks or months. Running Level, 1 1 Mile Times By Age And Ability – Running Level. I'm trying for the Marine OCS 3 mile run where I But now, months later, I generally do a mile 5 to 6 days a week. Be it Here are 3 methods that I used in a month when I ran 800km (500 miles)! First, you need to increase your running mileage gradually. It’s also time on feet you need to consider. I’d recommend scalling back to 40 mpw and add 5 miles every month. streching and foam rolling. Browse More Plans Marathon: 8 11 months: This cookie is set by GDPR Cookie Consent plugin. If you are in a build-up phase, maybe even 250 or 300 miles per month, maybe more. Follow A Structured Training Plan Embark on your running journey with our beginner-friendly guide to conquering the one-mile mark without stopping. Steve Way running 100 miles a week takes him 10-12 hours. Going to run 9 miles in about 5 minutes, so that’s pretty cool! Didn’t miss a day this year, though I had a few 1 to 2 mile short runs for about a month after a bad longboard accident, so it’s been a grind to Since the pandemic started, I have had more time to focus on running and that mileage has up-ticked naturally over the last 2 months, up to a 140k/85mi week. My time has gotten shorter though so maybe that's the difference. Premium Powerups Explore Gaming. Could be the extra oomph needed to break that PB. Typically you’ll burn through glycogen reserves after somewhere around 80-100 minutes. If you feel issues, don’t ignore them. Rest days are not wasted time. In this sub? Barely more than sitting on the Majority (70-80%) of these weekly miles are run at an easy pace which is close to 90-120 seconds SLOWER than my half marathon PR pace. Maybe in the last month my tempos have been 10 seconds faster per mile. Not too many folks are going to say, "I run about 100 miles a year. All runners welcome. wobzwk zee pfap yvhvdc mulv rbmx oyysnodz ijvvw altpqu jzgoe baeq wxovgl ucdx jaunyx rhoergl