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Back to training after a post Stroud Half day off yesterday. Keeping things steady as was always the plan for this week, but felt good to be back running again. . . . . . . . . . . . . . . . . . . . #traininghard #trainingday #runningismytherapy #runningtraining #runforfun #running #run #runninggoals #runners #runner #runningdad #runnerscommunity #runnersofinstagram #instarunner #ukrunchat #runchat #healthylifestyle #nopainnogain #runnerspace #runnerslife #progress #strava #garmin #runnersmentality #trainingrun #tewkesburyrunningclub #recovery #nightrun

The end of a good couple of weeks of Running, started off with a 1:39:36 at Cheltenham Half and today Stroud Half in 1:37:32. Im so pleased with how far I have come this season considering I was struggling to break to 2hr barrier for the Half Marathon distance last season. Too many people have helped me achieve this to mention you all, but thanks to Claire for putting up with the training and being there to listen to me constantly over analyse every run. Also Thanks to James Head for all of us help with the training over the last few months, Shona & The Speedsters for dragging me round each training run and all of your encouragement in getting me to this point Finally to all of my TRC friends who turn out to train and race rain or shine, your encouragement and advice is amazing. Now its time for a lighter week before getting the head down on the training again. . . . . . . . . . . . . . . . . . . . . . . #traininghard #raceday #runningismytherapy #runningtraining #runforfun #running #run #runninggoals #runners #runner #runningdad #runnerscommunity #runnersofinstagram #instarunner #ukrunchat #runchat #cheltenhamhalfmarathon #nopainnogain #runnerspace #runnerslife #stroudhalfmarathon #progress #strava #garmin #runnersmentality #medalmonday #tewkesburyrunningclub #pb #gettingquicker #halfmarathon

========================== Being ‘TrueSapien’ not only means challenging yourself physically, but challenging your beliefs and the way you and others live life. The latter is usually the catalyst for the former right? Thanks to TrueSapien and endurance runner @scottishrunner for the inspiration 🙌🏻 ========================== Be TrueSapien. Challenge Life. ========================== #TrueSapien #BeTrueSapien #ChallengeLife #TeamTrueSapien #runninggear #marathon #livingmybestlife #runninggirl #uktriathlon #keeprunning #functionalfitness #triathlontraining #runnersofinstagram #runningman #trailrun #instarunner you #fitnessapparel #borntorun #Marathontraining #runningdad #alwaysimproving #ultrarunner #runningmom #ultrarunning #runningcommunity #whyirun #ultratraining #runningtime #getoutdoors

3.4mi in today. Felt great soreness from yesterday’s workout is starting to wear off. Trying to enjoy these 50 degree runs. Before you know it there’ll be snow and I’ll be running in the @abominablesnowrace #wisconsinrunner #runningdad #runnersofinstagram #getreadyfortheyeti #YetiNation #ocrtraining #asrtraining

Hallo #instas #teamgymsouls #instarunners und #fitfamgermany Freunde 👋 wir sind am Samstag mit dem #Wohnmobil Richtung #Paris aufgebrochen und haben dort 2 Tage zum Shopping verbracht. Der Campingplatz hat uns (@stef_running_fitmom & mir) nicht wirklich zugesagt, so dass es uns am Montag irgendwie Richtung #dunkerque verschlagen hat 😁 hier waren wir schon 2mal und es ist einfach traumhaft hier. Neben vielen Eindrücken die man hier hat, ist es schon fast ein 2tes zu Hause für uns. Wir fühlen uns richtig wohl am #Meer und #Strand hier 💖. Die Promenade #malolesbains ist wunderschön und wir genießen es hier mit dem #Fahrrad zu fahren 👍 ansonsten habe ich mal #Sportfrei gemacht, was ich nicht bereue 😁 denn auch sowas muß man sich gönnen, um die Akkus aufzuladen 🤩 Die kleinen Bistros laden ein sich nieder zu lassen und einen #Kaffee mit Crêpes zu genießen 👌 Ich weiß jetzt schon, dass wir wiederkommen werden, denn wir freuen uns hier zu sein. Das Essen ist ein Genuss und die Menschen sind sehr freundlich, was wir sehr schätzen. So genug gequatscht, schaut Euch einfach die #Fotos an 💯👍 Euer fit_the_prinz Markus PS wegen Privataccountnennung und Ortsnamennennung ist hier der Hinweis der unbezahlten Werbung 👋 #fitfam #fit #fitdad #fitness #runningcommunity #runningdad #norun #chillen #holiday #Urlaub #gymsouls #stayfit

Viele von uns Amateurläufer versuchen sich zu optimieren und ganze Heerscharen von Ernährungsexperten befinden sich in der Entstehung. . Zugegebenermaßen auch ich versuche das Optimum aus meinem immer älter werdenden und lange Zeit vernachlässigten Körper herauszuholen! . Doch die Suche nach besseren Zeiten, weniger Verletzungen und schönerem Körper führen manchmal zu eigenartigen Auswüchsen. . Da werden synthetische Markenprodukte oder sogenannte #superfood mit miserablem #ecologicalfootprint konsumiert, dabei lägen Alternativen so naheliegend. . Lokales #wintergemüse wie auch #topinambur, heimische Nüsse und saisonale Früchte bieten nebst einer ausgewogenen Ernährung alles was wir Läufer brauchen. . Und ab und an ein Bierchen oder ordentlich #schokolade . 😍 . Apropos, wie steht es mit deiner #gemüsechallenge @physiolicious ? Schon auf der Liste oder bereits abgearbeitet? 😉 . . #laufen #laufenmachthungrig #laufenmachtglücklich #laufenmachtspass #laufliebe #lauftraining #halbmarathontraining #marathontraining #runningdad #runninghappy #happyrunning #gesundessen #gemüse #partofone42 #fitdad #fitover45 @bennyfitrun

Throwback to last October. In our 2nd day in Marley we ended up at one of many waterfalls in New Zealand. . Getting used to living out of a motorhome was a bit of a challenge as were the 5.2 miles tonight after this mornings marathon. . #ukrunchat #running #run #runnersworld #runningdad #runner #athletics #ThisDadRuns #runthroughuk #runningstreak #runningdaily #5kaday #rundaily #dailyrun #unitedkingdom #desborough #daddydaughter #whangarei #waterfall #recoveryrun #marathon #marathontraining

Colleziona momenti, non cose.Qual’e il momento più bello che avete vissuto durante la corsa? * * Collect moments, not things.Which is the most beautiful moment that you have lived during the run?

*Day 309* First run out since #yorkshiremarathon2018 and I have zero regrets about the fact 🤪. . I has sat around all week, eating all the food, binge watching all the Netflix and basically being a lazy bugger but I ran a marathon last week so who cares 🤣🤣. . . . . . . . . #marathontraining #Marathon #halfmarathontraining #halfmarathon #runner #running #runners #run #runningcommunity #instarunners #instarunning #running_community #runnersofinstagram #runners_of_insta  #truesapien #great_run #ukrunchat #runningman #runningdad #loverunning  #runthroughuk #ukrunclub #Ultraboost #thisdadruns #evossiexplore

🏃🏻‍♂️A little progress every day adds up to big results!💪🏼 . Ik heb gelezen dat je VO2-max (maximale zuurstofopname) na 4 weken inactiviteit zon 6% achteruitgaat. Dus als je weet dat ik bijna 8 weken out was dan kan je wel raden dat er werk aan de winkel is 😅. Vandaag een rustig loopje in de herfstzon, poging om de hartslag zo laag mogelijk te houden zonder te moeten slenteren 😁. Gemiddelde hartslag 157, het gaat de goede weg op 😊. . Zijn jullie ook zo statistiek en getalletjesfreaks? 😅🤪 --------------------------------------------------- 8km • 50:56 • 6:22/km • ♡157 --------------------------------------------------- 🏃🏻‍♂️ 2018: 1154km▪Oktober: 52km

Nachdem mir gestern die Beine signalisiert haben, dass sie kein Bock hatten und die Runde somit nach 5 km wieder vorbei war... ging es heute mal wieder richtig gut! 🏃‍♂️ Die Beine waren locker und ich konnte mit Croozer die Pace von knapp unter 5 Minuten rennen 💪 [Werbung möglich] #croozer #croozerrun #run #laufenmitcroozer #training #waldlauf #schwarzwald #laufen #fit #sport #instarunners #instarun #runningdad #daddysworkout #running #marathon #marathontraining #laufliebe #runningman #garmin #runninglover #laufenmachtglücklich #herbsttag #herbst #autumn #autumnsun #mittagslauf

Father&daughter running day... preparing for Halloween-Lauf Kobern-Gondorf 🎃🏃🏼‍♀️🏃🏻‍♂️ #fatheranddaughter #fatheranddaughtergoals #outsideisfree #halloweenlauf #everyrunhasapurpose #runandsmile #thisiswhy #runningdad #runninggirl

🏃🏻‍♂️ Heute gab es ein paar Kilometer am Kemnader See. Ganz schön kalt, nass und stürmisch war es ❄️🌧🌪. #running #runner #runningdad #runnersofinstagram #runningmotivation #instarunners #laufen #laufenmachtglücklich #laufmotivation #garminforerunner235 #nikerunning #nrc #fitfamgermany #fitnessmotivation #workout #training #beatyesterday

Ready for @brusselsmarathon tomorrow 1 more run 🏃🏻‍♂️ before my first #marathon @overstims #runnerofinstagram #instarunners #lovetorun #runner #runningdad

Autumn vibes 🍂 . Like to try and spend 80% of my weeks running at an easy pace and the remaining 20% at high intensity. The former builds a strong aerobic foundation and increases the amount of mitochondria within the muscle and the latter helps to improve my lactate threshold and vo2 max. . Trivia - see if you can spot what I thought were shin splints!

It’s freaking gorgeous outside. Had 4 on the plan but that didn’t feel like enough. Richmonders: An out and back from the Belle Isle parking lot to Rockett’s Landing with a loop on the T-Pot makes for a gorgeous 6 mile route. . . . . #halfmarathon #running #run #runner #marathon #halfmarathontraining #fitness #runners #instarunners #runnersofinstagram #training #workout #marathontraining #runhappy #runrichmond #trailrunning #instarun #triathlon #nikerunning #morningrun #instarunner #fit #nikeplus #runnerscommunity #rvafit #runningdad #motivation #healthy #rvafitness #runrichmond

Someone noticed the Polar-train during #tcsamsterdammarathon? 😅 Tijdens de eerste 12 km van de halve marathon was het best kicken om met deze toppers een treintje te vormen aan 15 km/u. Daarna stoomden we elk op ons eigen tempo door tot de finish, met nette eindtijden van 1:23 tot 1:25. Well done mates! 👊🏼 • Ondertussen 2 hersteltrainingen achter de rug, telkens vlak na mn vroege shift. Gisteren 10 km aan 5:52/km en HR avg 129 Vandaag 12 km aan 5:45/km en HR avg 127 • 📷 @andyastfalck#PolarBenelux #PolarAmbassadorBenelux #PolarAmbassador #PolarVantageSeries #PolarVantageM #BloodSweatAndData #wearerunning #sportersbelevenmeer #InstaRunners #instarunnersbelgium #marathoner #runningdad #runtoinspire #roadto #maratonvalencia

#transformationtuesday Still love ice cream but the guy on the right has earned his. I’ve always had a massive love of this frozen dairy delight but these days feel like I deserve it a bit more. An ice cream treat on Southsea beach after Sunday’s Great South Run seemed like the only fitting way to celebrate running 10 miles. Life is all about moderation and balance and I feel like I’m getting closer to mine. - #thisdadcanrun #rundadrun #rundaddyrun #dadsthatrun #thisdadruns #goodbyedadbod #runningdad #runnerdad #instarunner #instarunning #runfatboyrun #runningman #runsmart #runhappy #running #runningmotivation #runnersofinstagram #runwithasmile #runfast #runrunrun #londonrunner #runlondon #halfmarathontraining #halfmarathon #runfast

This photo is great, we are basically twins 👯‍♂️same shoes, same stride, same arm position, same level of handsomeness. But really the best part here is that I got to share some miles with @itwillallbok on Saturday as he truly is an inspiration to me. Brendan despite a rough stretch went out on Saturday and knocked out a sub 3 marathon without the training he wanted. As we ran together he never complained about that, he said he wanted to be out here giving it his all. That’s the thing about Brendan, he never complains or is negative or puts people down. He is always positive, full of energy, and smiling and his aura around him touches everyone he meets. I’ve rarely ended a conversation or interaction with Brendan where I wasn’t 100% feeling better and more upbeat then when it started. He is always out here grinding and always offering his time for his friends and honestly a lot of the time I find myself striving to be more like BOK. I’m proud to call him a friend and that I get to share such great memories like this with him so often. When you think about the people you want in your circle to inspire you and make you the best version of yourself, Brendan should be very high up on your list. 📸 cred @cheereverywhere.jpg

Over the past 15 years I have been chasing speed. Wanting to be as fast as I possibly could. Looking at elite marathoners and ultra marathoners (people that run distances longer than a marathon for fun) and trying to figure out ways to become faster and more fluid of a runner. I got down as light as I possibly could. I became fast but was always chasing more speed and more strength to become a faster runner. Switching gears a few years ago, I decided to see if weight training could increase my speed. Here’s what I have found out. I can carry extra muscle weight and run the same average paces per mile. All while making myself stronger. I think besides the weight room, I truly enjoy showing up to a race the size that I am in the awkward looks that I get. The looks of, what is this guy doing, or why is he up front at the start. I just smile with a cleverish grin because I know what is about to go down. then, after the race I get questions about weightlifting and running and finding that right balance. I know it is difficult, but there is a place in the world of ultra endurance sports and being muscular. #tuesdaythoughts #sbbcrew #untamedbychoice #allsportnutrition #specialbreed #runnerwholifts #weighttraining #lifting #running #dadofboys #runningdad #ultrarunner #pcsp #redhat #silkies #silkiesbrotherhood #skullzandbarbells #dontevergiveup #donteverquit #chasingdreams #lmlml

Official time 19:58, not the best and not the bad too, i just have to lift up my head and push harder and harder #runningshoes #runners #justdoit #underarmourbantit3 #runningdad #runflorida #runforyourhealth #runforthosewhocant #runforfun #bodytransfomation

Bam! In the books. 1:13.23. Not a PB but a top 3. Ill take it!!!.....that last 3k...... Thank you for the cheers along the way! It definitely helped me stay in it!! @blacktoerunning and @sauconycanada were by far the loudest cheer squad out there. #sauconyhurricanes #STWM2018 #HM #bluedevilsac #RunYourWorld #RunTO #runtoronto #running #runningdad PC/VC: @l_kb . Always catching me at my finest 😉

El momento perfecto no se espera, se crea. ¿A qué estás esperando para cambiar tu mundo? • • • • #Solidarios #FuckCancer #TriTraining #Triathlon #Fitness #SwimBikeRun #Finisher #ILoveTri #HappyRunner #RunningforLife #Ironmantri #TrainHard #Run #ShutUpLegs #RunningDad #Fitness #InstaFit #BeStrong #TriSuit #CimadeRetos #EnjoytheRun #Inspire

1...2...3... GO!! Long Slow Distance today, did not go as well as i wanted, guess my legs still hurt a bit from last Saturdays race. Now few days rest before the next race, my last race of the season... #runfastic #heusdenzolder #nightrun #tapering #run #runner #running #runnersofinstagram #instarunner #runningdad #runningdaddy #dadswhorun #dadsrunning #chasingdreams #fromcouchsurfertorunner #marathongoals #abbott #worldmarathonmajors #roadtothehalfmarathon #onrunningshoes #cloudflow #nevernoton #nevernotrunning #suuntospartan #training #workhard #trainhard #gobig #wewhorun

It was hard to get up and run today. 😩 - I’m pretty sure my dog and my baby have a pact that ensures one of them will wake me up in the middle of the night. 🙃 - Oh well, that’s what we sign up for and I don’t like excuses. So, I still did this run even though I was dead-ass tired. Luckily, it was just more easy miles to add to the bank. 🏦 - #morningrunners #runningdad #noexcuses #irunthisbody #marathontraining #running #instarunners #runnersofinstagram #transformation #runningmotivation #health #run #runaddict #runners #marathonrunner #26point2

Day 296 - Marathon in 3.05.10 . Its been 11 months since I ran my last marathon so last night I thought I better do one. Luckily a place was available for a marathon today so I popped down and had a jog around. Ended up being longer than 26.2 but still an fab little event doing 9 laps of Willen Lake in Milton Keynes. Time for a chill out and get some more carbs inside me . . #ukrunchat #running #run #runnersworld #runningdad #runner #athletics #ThisDadRuns #runthroughuk #runningstreak #runningdaily #5kaday #rundaily #dailyrun #unitedkingdom #marathon #marathontraining #enigmarunning #willenlake #miltonkeynes

Yeah! All eyes on @malte.kleen Erster #Marathon ! Unter 3:30:00 angekündigt und sensationell mit 3:24:55 gefinished Hut ab - YOU ROCK 🎉🎊🍾 #rockstar #thatsmygoal💪🏻 . #runningmotivation #shoutout #motivation #runningdad #runningmotivation #workforit #success #erfolg #instarunners #mindset #laufen #fitspo #selbstvertrauen #selbstliebe #keineausreden #fitfam #dranbleiben #running #igrunners

For many, fear is a negative emotion that they run away from and do not want to experience. Fear can be one of the most motivating emotion if you understand it. Superstars and elite athletes are more motivated by the fear of losing than the joy of winning. If you are an Uber competitive person you will understand this. You hate losing more than loving winning. Take the fear of losing and turn it into a positive, be Uber competitive and crush the competition. #fearoflosing #tuesdaythoughts #crushthecompetition #86400 #86400fitness #86400coach #leadbyexample #trustyourtraining #fitover50 #whateverittakes #takecharge #runningdad #runnerslife #igrunners #runnersworld #gameface #dontsettle #follow #followers #followtrain #likes #likesforfollow

If anyone finds any screws along the Bridgewater and Rochdale canals they belong to me because I have a few loose after choosing to do an 18 mile run when I have some free time. #running #runningdad

Morning run 2.1mi #running #runningdad #runningfathers #training #asics #runselfie

Second time lucky I hope. Gutted I had to drop out of this years Yorkshire marathon due to injury. It would have been my first marathon too. Fingers crossed for 2019. 🏃🏻‍♂️💪🏻🤞🏻 . . . . . #run #runner #runners #running #iloverunning #halfmarathon #marathon #training #halfmarathontraining #marathontraining #ukrunchat #personalbest #runnersofinstagram #runchat #getfit #fitness #runningman #runningdad #dadswhorun #dadbod #motivation #motivational #runningmotivation #yorkshiremarathon #yorkshiremarathon2018 #yorkshiremarathon2019

This was my first run in a long, long time without music, podcasts, or audio of any kind. At first I was surprisingly nervous about it. It reminded me of something that a college mentor of mine, @kieselaymon, once shared with me, “A lot of men will do just about anything to avoid being alone with their thoughts.” Kiese is one of the wisest people I’ve ever met and if you haven’t read any of his books please do so. In fact, he has a new book entitled “Heavy” that came out this week that I am eager to dive into. . After a mile or two of getting used to the silence I really enjoyed this run. I won’t be giving up my headphones just yet but I will start incorporating more silent runs in the future.

I use #garmin, #mapmyrun and #strava at the moment as trying to decide what user interface i like best but all of the record massive difference on tredmill run. Today i ran 3.1 miles on tredmill at between 8.9 and 9.3 mph but none of them recorded this corectly bit gutted as thunj it would have been pb back to road running !! #running #runningdad #runningdad #dadof3 #dadof3 #neurorehab #neurorehab #parsonageturnersyndrome #acutebrachialnuritus

How many kms have you logged this month? The medal requests are coming through thick and fast! Don’t forget to share your achievements on social media with our community- after all, we are all in this together!!

Så er ferien slut😅🏃🏼‍♂️ #backontrack #iform #fitdad #fitfam #livetpåribesvænget #mylife #run #running #runningdad #healthylife #instafit #fitness #hornslet #denmark #mandagsløb #løb #løberliv #

Needed this on the way to work this morning!! 😴...🤩 #morningcoffee #fattofitjourney #runningdad #starbucks #weightlossjourney #dubailife #dubai_runnner

#runstreak day 233, @ronhilluk #RunEveryDay #octoberchallenge day 23. Tired legs this morning. A #5k would have been so much easier 🤣 but Im keen to start pushing the mile count up again.

FEAR THE WALKING DEAS 😱 What is it with our brains that do silly things? I took a route through the woods this morning, illuminating my way with my head torch. So why does my brain start thinking about all the woodland scenes from the Walking Dead? What possible reason could my brain have for spooking me? Despite the fact I was telling my brain theres no such thing as zombies!!!

Good morning! Starts the day by running on one of my favorite places.... Royal Djurgården always offers super running! Have a magic Tuesday #ASICSFrontRunner #ASICSFrontRunnerSweden #jaybird #love #IMoveMe #dontrunfly #loverunning #vitaminwell #running #älskalöpning #runningdad #worldmarathons #beautiful #happy #kullamannen #100miles #runitfast #flowpillow #marathontraining #marathon #poweryourpassion #runwild #running #löpningmedglädje

Började med lite benstyrka och sen ut i regn, blåst och mörker. Sprang 30 min lätt på ren känsla 💪 Det är en konstig grej hur något ganska jobbigt och ruggigt samtidigt känns så gött 😝 Skillnaden just nu på motivation jämfört med för en vecka sen är också spännande, för nu är den riktigt bra igen 😊 #morningrun

After unpacking from the move the treadmill found a new home. Some minor adjustments for the belt tension and then the real test began. Looking forward to putting a few more miles on the shoes now. Easy 4 1/2 miles tonight.

No more wine 🍷 before class. But still made it happen tks to the speed demon who decided to workout right beside me. Tks for the push 🙄 lol 💪🏽😎🏃🏽‍♂️ @otfalamoranch . . . . . . . #Running #SoldierForLife #NeverGiveUp #RunForFun #RunningDad #NewBalance #NewBalanceRunner #RunningHusband #BoseRunner #GodBlessAmerica #FitBit #USARunner #Love2Run #UnderArmorRunner #USArmy #RunningIsMyTherapy #Run4Health #TexasRunner #NBRunning #ArmyTeam #TattooedRunner #Tattoo #Chicano #ConSafos #Raza #AlamoRanch #otfalamoranch #Instarunners #IRun #RunSanAntonio

#5kaday #runstreak #day37. Walk the kids to school (2.8k) then run back home (5k). . . . #strava #stravarun #runningdad #runningwithkids #trailrunner #trailrunning #runner #running #runfie

Running in the clouds #RunningDad

Quick spin on @woodwaytreadmills at work - had to squeeze a quick run in between lots of work. Something is better than nothing #running friends! Get in what you can - its all miles in the bank. Treadmill, run in a spot wtc. - get it done! #Runningdad #Runner #Runners #Training #Treadmills #HealthyActiveLiving #Dads

Willpower run 💪🏼 . Started my new job today with GE which has involved a 7 hour round trip to Amersham, kicking off at 06:30 and got home at 20:00. . So as you’d imagine the last thing I felt like doing was going for a run, but I got out there and got it done. This is what I think the #runeveryday challenge is about - getting out even when the odds are stacked against you something big Ron I’m sure had to encounter more than once in his 19,000+ days #respect

Late post but up at 5am getting my run on this morning. Just giving Monday a high five and saying welcome back lets do this. #gettinghealthy #healthy #eathealthy #fit #fitness #fitdad #run #runningdad #rockmyrun #formykids #formyfamily #formyself #family #motivate #motivation #inspire #insperation #dowork #getrdone #youcandoit #noexcuses #anyage #music #garagegym #nordictrack #beatsbydre #godstrength

Första löppasset på en vecka. Förkyld sedan förra veckan. Efter dotterns orienteringsträning, fortfarande löparklädd, kunde inte ens lite hosta och benhinnorna stoppa mig. Men det gick tungt. Nu börjar utmaningen, att sakta men säkert skynda långsamt vad gäller mängd och tempo. Tålamod och målmedvetenhet, mot 2019! . . . #tjalveif #marathontraining #halfmarathontraining #löpning #løb #juoksu #laufen #jagspringer #imoveme #löparglädje #älskalöpning #running #runner #run #instarunners #sverigespringer #runnersworld #runnersworldswe #runningdad #happyrunner #instarunners #cardio #asicsfrontrunner #igrunners #asicsfrontrunnersweden #training #runningmotivation #rehab #instarunners #inspiration

Blæst og regn og en kondi der har set bedre dage. Nu kan det kun fremad. #løb #træning #løber #run #running #runner #runninginthenight #runningdad

Great photo of me straight cheesin finishing up my leg of the @baltrunfest relay. I had the absolute best marathon weekend and Baltimore really showed up from morning until the bars closed on Saturday 🏃‍♀️🏃‍♂️🍻🍸! So much love for all my running fam. 😁❤️

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