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HOW TO MAKE YOUR TRAINING SCHEDULE⚡️
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If you’re someone who has been running for awhile and not really getting faster, it may be really helpful to start training with a purpose. How to get faster??! Run REALLY fast, & recover EVEN easier. Once I started having a greater pace delta between my runs- I saw greater improvement.☺️For example- the delta between my speed/tempos days (4:50 pace- 6:50 pace depending on the interval) & my easy recovery runs (9-10:00 pace) is a few minutes. Running SO easy on my recovery days means my body has more to work with on the speed days.
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How many days a week do you want to train?
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I used to run 7 days a week- even doubling on many of those days. Spoiler alert- that led to MAJOR fatigue that took me 2 years to get out of. The secret to getting faster is NOT more miles- it’s the RIGHT amount of miles for YOU. After that, I set limits on the amount of times I could run a week to 5.
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When is the best day to get a long run in?
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You’ll want to set aside one day a week to run longer- depending on the race you’re training for. I maxed out at 14 miles in half training and 20 miles for full training - but no matter the distance you’ll want to do a long run and get that time on your legs.
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How many rest days?
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I do 2 a week and love it. I view rest days as the activity of filling the tank back up so I can gas out again the next workout. If I’m constantly emptying the tank - that’s when we run into problems & out of gas. Rest days are your friend!!!
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Speed/Tempo?
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Adding in a speed workout a week can COMPLETELY change your running. Don’t let it intimidate you. I used to stress out about speed workouts- now they are my favorite days of the week- & they are the days that get me closer to my goals. If you have been doing 1 speed workout for awhile now, consider adding in a 2nd one a week. I do 2 speed workouts a week- with different interval lengths depending on what my goal race is.
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This is my typical schedule❤️
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Monday- Easy recovery run (9-10 min pace)
Tuesday- Rest day-if I do strength- it doesn’t involve LEGS at all
Wednesday-Speed workout
Thursday- Easy recovery run
Friday- Rest day
Saturday- Speed/tempo
Sunday- Long run

Geen loopje in de sneeuw vandaag aangezien 1. In Maastricht NIKS meer ligt en 2. Ik vandaag lekker de gym in ben gedoken 👅 Hoe is het daar in winter wonderland? #throwback 🌚

Bom dia 🌞 meu polvo 🐙 que tá tudo desorientadis nesse dezembro 🎄 #sensaçãoQueNatalÉtipoAmanhã😯 #MaiorVontadeDeDarAqueleAbraçoNoSanta🎅🏽#Claus🤶🏼 #eSairFazendoNãoFitnesstezaPorAí🕺🏼🍷🍩🤭 #QueNadaRapá😑 #semanaTáTodaÚtilAinda🤓
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E falando em utilidade 🙄... terça-feira é dia de labuta 💼 runnistica , dia de ensopar 💦 a esteira até do vizinho #eca😝 com nosso odiado treinIn de tirIn 🔫 ! .
8 tiros de 1km pra ser mais precisa 😒👍🏼! Então bora lá minha classe média runnistica 🏃🏼‍♀️, uma boa TERÇA aí procês 😜! #vidacorrida
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#nikerunning #nikegirlsbr #nikewomen #girlswhorun

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😬REGATEO-REGATEO😬
🌟 PUÉS AQUÍ... INTENTANDO SACAR UNOS DÁTILES POR 4 DUROS...😂‼️
🌟RECUERDOS DE LA DESERT RUN 🏃🏜️😬‼️
🌟AHORA MISMO CON LA REFORMA DEL PISO Y TODO.... VAMOS... QUE SACO ESOS DÁTILES POR 1 DIRHAM DE ESOS💵😂‼️
🌟EL HOMBRE TIENE PINTA DE ESTAR PENSANDO👳💭"EL RUNNER ESTE ME QUIERE TIMAR..." AHORA VERÁS 😂
🌟Y EL DE DETRÁS 👴🏿💭 COMO TÚ LOS HE VISTO DE MIL COLORES RUNNERCITO😂"
🌟QUE GUAI 😊.. COMO MOLA VIAJAR Y CORRER 🏃😊‼️
🌟AHORA ME ESTOY PLANTEANDO IR A OTRO SITIO O UNA CARRERA QUE DIGAS.... 😮💬"ESTA ES ESPECTACULAR"‼️
🌟Y NO SEA CARA EEEH😂‼️
🌟QUE ALGUIEN ME SAQUE DE DUDAS😅‼️‼️
🌟 ESTA TARDE TENGO SERIES DE 2.000...😅
🌟Y LLEVO TODO EL DÍA CON ESE NERVIOSILLO DE A VER COMO SALDRÁN 😬‼️
🌟BUENO... PUÉS CON ESTE RECUERDO BONITO ME DESPIDO Y MAÑANA OS CUENTO COMO HA IDO LA FIESTA 🎉😬‼️
#GASAVIDA

Se o Instragram acabasse amanhã, você continuaria correndo? 🤔
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Um lado muito bacana que apareceu com essa onda foi o da motivação, eu mesma, a patinha feia da educação física na escola, jamais havia passado na minha cabeça que incentivaria muitas pessoas a começar a correr. Se eu as motivo, voces também me motivam. Meu perfil foi criado lá atras, em 2012, para postar as coisas do meu dia a dia, e certo dia, comecei a correr e compartilhar isso. Nunca imaginei a magnitude que alcançaria!
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Mas uma coisa me deixa triste é que muitos estão estragando o lado legal, em busca dos 5 minutos de fama. Compra de seguidores, likes, aplicativo para seguir de volta, uso de “coisinhas” para melhorar a performance (isso já foi até tema do Esporte Espetacular), tem se tornado muito comum neste mundo. Essas pessoas acham que estão enganando quem? E são estas as pessoas que eu tenho certeza que parariam de correr se o Instagram acabasse amanhã.
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Agora, e eu? Continuaria acordando as cedo e levando essa vida que eu amo, me endorfina e só engrandece.

“Push harder than yesterday if you want a different tomorrow.” 👊

Starting to fade a bit here as I am getting behind on sleep 😴 These weeks at school are so rewarding and fun but it’s a challenge to balance everything. Pushing hard to keep up with my running schedule nonetheless. Happy Tuesday everyone! 😎

#ASICS #ASICSFrontRunner #dontrunfly #IMoveMe #running #nevergiveup #InstaRunners #runhappy #Garmin #run #instarunner #runner #runnerscommunity #runnergirl #runitfast #iloverunning #worlderunners #BeatYesterday #runshots #womenrunning #GoRun #MonitortheBeat #RunPlanet #RunningTerritory #runnersglobe #runningadventure #runchat

I really didn't want to take today's run to the dreamill, but sometimes things don't line up perfectly and you still gotta get after those goals - and guess what - 5 miles later and no regrets!
Treadmill miles looked like this: 1mi@ 8:34, 1mi@ 6:40, 1mi@ 8:34, 1mi@ 6:22, 1mi@ 8:34.
Annnd, I got to try out my new wireless headphones!! They are awesome, and I admit that it's taken me WAY to long to enter the wireless headphones world 😀 (anyone else living in my old school world?) ... but hey - I'm here now, and I loved not detangling my earphones pre-run!!
--Don't forget to check out my last **2** posts of giveaways!!🤗 Everything will be shipped out before Christmas - so think 'stocking stuffers'!!
Happy Monday!💜

My very first run in my NEW neighborhood! Yes, we already had the neighbors wondering why my daughter came out barefoot to take a photo of me running in the street! #instalife😂
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By the time I returned to my neighborhood it was dark. I went out a different way then when I returned. I'll be honest... I DID take a few wrong turns trying to find my house 🤷🏼‍♀️ IT WAS DARK, ok?! And it's all new turf, and it was dark and did I mention it was dark? AND...ok I just plain didn't pay attention. But silver lining - I saw MORE of my neighborhood AND got almost 2 more miles then I was planning one doing! See! It was ment to be 🏃🏼‍♀️😉
@altrarunning @trainhylete @jabra

MOST RECENT

"You're gonna be happy, said life, ................ but first I'll make you strong!" .
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Getting stronger while getting after those marathon goals AND guess what, I'm getting acclimated to these chilly temps too!!! I don't always get the layering correct but it encourages me to keep moving as sweat trapped under clothes w a cold wind is HORRIBLE!!! 😳
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I've been trying to weed out my closet in what seems like forever and living in a climate where we have extreme hot & cold temps lends itself to owning LOTS OF CLOTHES. Did you know that you wear 20% of your wardrobe 80% of the time? I've decided that if I go to grab something, try it on then take it off to reach for something else ... it's going into a giveaway box. Wish me luck✨
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Crushed my early as heck arms & abs class, still planking w my friend Gaby @gfitfishpaw, drank my 1/2 gallon of water and ran 6 easy miles at 9:20 pace yesterday thus got my week off to a great start! Happy Tuesday friends! .
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#instarunners #runshots #runnershoutouts #choosetorun #clairerunsthere #igrunners #monitorthebeat #runitfast #runningrepublic #runnerscommunity #runchat #gopro #trailrunning #runnersglobe #runtoinspire #Runnerland #womenrunning #runnersrepost #runnersifinstagram #marathontraining #runner #runningterritory #runforlife #Gorun #runtoescape #humansrun #trailandkale #optoutside #runningadventure #infinitejoggers

Didn’t feel like layering up just to run in “feels like” 5°F temps. Im fine with the treadmill in this kind of weather. And since I’m not training for a winter race, I don’t see any need to subject myself to the elements of I don’t want to. Though it does suck not being able to let the snot rockets fly whenever i want to 😂

SNOW DAY! IN ENGLAND 🇬🇧! Skiing and snow running 👌 Swipe ➡️ for the day's adventures!

Headed to the track for another speed maintenance session tonight. Mileage is going back up this month so we are backing off on the intensity a little. Broke out the old pre-boost Adidas Takumi Ren for this run.

Chuva de beleza com a 🔝 @xdes__
#runningmotivation #runninginspiration #runlikeagirl #runitfast #runninggirl #runshots #justrun #womenrunning #runhard #girlslove2run #correbonita
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Wishing it was summer when I was able to do my own thing, my own way, to better myself overall. 💪🏽☀️
#gloriamagaliphotography

❤️ Knee braces New You❤️ - best gift for all who needed knee support🎁🎁🎁 https://www.amz.one/p/kneesupport

Our nutrition station is decked (the halls) out!!! 🎄🎅🏻🎉 We’ve got lights. We’ve got candy canes. We’ve got pine cones... and of course all those gels, power bars, chews, and other yummies. They make perfect stocking stuffers for your runner pals, too. Come say hello and check out our decorations that @runninglynn keeps adding to every day 😉💚❤️

It feels about time to recap some parts of 2017. Running feels like a good place to start, since it was running that brought me to start a blog, and helped create the life I have now.
January - I co-led a running group and met @emilyinyyc.
May - RAGNAR. I can't even begin to put in to words how special it was for me to finally meet and team up with runners I had known and admired for years. After a long hiatus, I ran the Calgary Half Marathon and realize how badass and freeing it is to be a member of the sports bra squad.
June - I realize how fun and humbling a beer mile can be (can't wait to do it again!); I ran the Millarville half marathon with my mom; finally, I crushed the triathlon I signed up for 12 days in advance.
August - I made my annual trek to Vancouver for SeaWheeze and was lucky to run with @emilyinyyc.
October - two days after my cousin's wedding I ran the Army 10 Miler. This was such a powerful experience.
I ran fewer races this year than prior years, but every one was special and helped to rekindle my love for the sport.

La libertad verdadera no tiene nada que ver con el mundo externo. La libertad verdadera no es política, no es economía; es espiritual. La verdadera libertad siempre es espiritual. Tiene que ver con tu ser interior, que no puede ser encadenado, que no puede ser esposado, que no puede ser metido en una cárcel. Si te vuelves hacia tu interior, todas las cadenas, todas las prisiones, todos los tipos de esclavitudes desaparecen... y hay muchas. La libertad sólo es una; las esclavitudes son muchas; igual que la VERDAD es una, y MENTIRAS puede haber MILES...
👉🏻12 millas 🏃🏻‍♀️✅
🎽: @no_boundaries_sport .
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#voyami #running #run #runner #runnergirl #triathlon #ironman #ironmantraining #triathlete #motivation #miamimarathon #fitnessmodel #nikewomen #nike #2xu #2xumiami #runnerscommunity #monitorthebeat #gopro #goprohero5 #hero5 #runshots #pro_triathlete

Morning views😎
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Hmmm’d and ha’d about whether or not to run to work today. Achilles was a little tight and I thought about driving. Pretty sure I made the right choice 🌇😜
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Today’s run: 8.5 miles || 1:02:42 || 7:23 pace






#runtowork #morningviews #justrunyyc #RunCalgary #running #monitorthebeat #instarunners #lifeisgood #runnerslife #runshots #marathoner #runnerscommunity #runnersofinstagram #RunnersRepost #distancerunner #enduranceathlete #canadianrunner #igrunners #runner #runforfun #CanadaOnTheRun #runlovers #yyc #runyyc #lululemonyyc #loverunning #instafit sunriserun

Mid-run plunges are totally okay. #runtahoe

Even if I enjoy training with a different group I miss pushing the limits with the home squad ! 8 more days and we are finally all together again 👊🏽
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#sosrehydrate #run #running #runner #track #training #picoftheday #pictureoftheday #trackandfield #tracknation #sosinaction #racing #sport #exercise #laufen #instarunners #RunEveryDay #instarunner #raceday #fit #fitness #irunfitted #train #work #workout #runshots #runnerspace #runnerscommunity #justrunnn #onemorelap

New blog post alert!
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It's the question I get asked the most - How do you manage to fit in running, family and work? The answer is...I just do!
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You can check it out at: www.therunnerbeast.co.uk

Seni bağlayan her şeyden kurtul. adidas UltraBOOST Laceless ile bağcık yok.
Keşfetmek için www.korayspor.com 🔎 UltraBOOST Laceless 👉Satış Fiyatı: 995,00 TL 📦Ücretsiz Kargo 👉Sipariş İçin : www.korayspor.com 👉Whatsapp : 0554 592 16 04
#adidas #ultraboosx #adidasboost #ayakkabi #fashion #style #ultraboostatr #ultraboostlaceless
#runnergirl #runitfast #iloverunning #worlderunners #BeatYesterday #runshots #womenrunning #GoRun #RunPlanet #RunningTerritory #runnersglobe #runningadventure #runchat

Social sale just for you! We love playing outside, but we also love to see and chat with our friends in the digital world too. Here’s some special love, just for our followers, good through Friday. Thanks for inspiring us with your adventures!

🏃🏼‍♀️First day back in exactly 1 week. Back is feeling better and hopefully I have learned my lesson. 📢Stretch before and after a workout!!! 📢 Happy Tuesday friends. •


#workoutsnap #igrunner #runningterritory #marathontraining #instarunners #fitspo #fitfam #girlontherun #runningcommunity #worlderunners #runshots #runtoinspire #runhappy #runtoexplore #womensrunningcomnunity

Sometimes life is just not all that awesome, you don’t want to get out of bed in the morning (at least not at six), and then you do and have an awesome day at work; your lessons are good, your students are happy, you get to finish the day by going to a play (at @gest_gbg) that gets your head spinning (but in a good way), there’s snow outside and you’re kind of grateful about things after all. I guess I should just go out for a run now and this day would be complete. •••••••••••••••••••••••••••••••••••••••••
Det är okej att avfölja mig om du ogillar klämkäckhet för idag kom den: hade en sjukt bra dag! Alltså det var inget extraordinärt som hände kanske, men det var snö ute, jag hade bra lektioner, eleverna verkade glada, jag avslutade arbetsdagen på en sjukt bra teaterföreställning och livet känns bara gött liksom. Det är verkligen inte varje dag jag känner så, iaf inte i mörka december. Nu borde jag bara toppa den här dagen med en löprunda!
@asicsfrontrunner #ASICSFrontRunnerSweden #ASICSFrontRunner #IMoveMe
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#löpning #humansrun #runningterritory #running #runhappy #instarun #løb #løping #instarunners #löparglädje #älskalöpning #monitorthebeat #runnersworldswe #womenrunning #laufen #runshots #runitfast #runnerscommunity #gorun #loverunning #worlderunners #i12run2 #runnersglobe #runplanet #igrunners #womensrunningcommunity #sittintestill

Yesterday I received THIS in my email. Beyond excited to join the 2018 ambassadors for #nuunhydration. It's the only thing I drink for hydration recovery @nuunhydration

#125

Another cool morning. 37 degrees so I had to pull out my tights, bini, gloves, and of course my Hoka Tracers for some speed work. Nothing crazy just 3x2mile repeats at half marathon pace. I don't struggle as much with these kind of workouts like I do with shorter intervals(800,400,200)😂 ------
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It's gonna be another great day today... Shower and then a good cup of coffee before heading for a long day at work😀
Let's keep working hard so we can keep improving!!! #speedwork #hokaoneone #alwaysimproving #lexuslaceup #raceslo #805runners #805 #venturastrong #thomasfire

#glücklich 😄🏃😍 Erster kleiner Lauf nach einer Woche kompletter Ruhe - krank sein macht keinen Spaß 🤒. Manchmal braucht der Körper eben eine Pause und dann sollte man sie ihm auch geben !
Es geht aufwärts und mit dem Training kann langsam wieder begonnen werden 🖒

Woke up to 8 inches of snow and I knew I wasn’t hitting my tempo paces. I went out to my road loop though and ran by effort instead. The workouts don’t run themselves! I’m off to work now and ready for a long day of genotyping✌🏼
2 mi w/u
2 x 2 mi @ tempo effort
2 mi c/d
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#runnerspace #runshots #runitfast #7run6 #wearetherunners #werunsocial #runaddict #runner #runalways #runlikeagirl #instarun #findyourstrong #sub30club #seenonmyrun #inspiringwomenrunners #strong #fitwomen #runhappy #justrun #choosetorun #trainhard #running #runtoexplore #healthy #optoutside #runnersofinstagram #runchat #runbuffalo #tempotuesday #snow

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MARATHON TAPERING MODE:
Why the last two weeks matter?

It's too late to improve your marathon performance, but there's plenty of time to mess it up

https://www.theguardian.com/lifeandstyle/the-running-blog/2013/apr/03/marathon-tapering-tips-last-two-weeks
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Notes: Taper only apply for those who have sufficient Marathon training and mileage
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#taper #marathontraining #alrumielensa #teamrumie #roadtochiangmaimarathon #runnerscommunity #instarunners #runshots #runnersglobe #runnersofinstagram #picoftheday #streetphotography #canoneos #adidasrunning #brooksrunning #conquerthecity #imoveme #ikutcarakita #wow_men #runningblogger #lensa #brookrunning #selangor

Sunny runs are a rarer and rarer thing this time of year. 😩 Faster Together tonight with @coachmedinanyc McCarren Park @ 6:15p, all levels welcome so come out and play!
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🍎Schermerhorn Row Block
📅1811-1812
🏢Georgian-Fededal
Peter Schermerhorn built these houses on his “water lots”, to a point 600 feet out from the original shoreline and built his row two stages apart. South Street was lined with ships, parked bowspirits in, overhauling the wheeled, hoofed and pedestrian traffic below #albertrunseesnyc #albertadmiresarchitecture #aaafederal

Pic from @carlosultra
Check out the URL on our Bio 🖙 @runners_of_insta 🖘 to purchase your #awesome 👕 & Hoodies now!
We provide international shipping! 🗺📦
Looking for a shoutout? use #xtremerunnerslife on your pic! 📸
Dont forget to hit like and tag your running loving friends below!
Make sure to follow for awesome pics!
#track #inspiration #runnerspace #instarunners #runchat #marathontraining #marathon #run #fit #fitness #cantstopwontstop #limitless #fitspiration #running #runner #runshots #tracknation #runnerscommunity #fitsnap

Taper week continues. Only a couple more of these, a bike or two and some weight training left. Then my last event of the year and two weeks of off season before starting it all again. ~~~~~~~~~~~~~~~~~~~~~~~~~~~
😎👍🏆🏅🏃🚴‍♂️🏊‍♂️ #trilife #tri365 #ironman #im703 #endurancetraining #marathontraining #runshots #running #bikelife #swimbikerun #myrunninglife #fitover50 #swim #bike #run #motivationalrinnerset #beatyesterday #swimbikerun #roadtoirinman
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Start where you are, Use what you have, Do what you can

I take great pleasure in achieving what others say is impossible

Sudadera perdonalizada para @victoriatrainer5_ una de los mejores entrenadores fitness del momento 😁😁😁
Siempre en forma, grandes rutinas de entrenamiento y mejor persona 💪🏻💪🏻💪🏻
Seguirla es obligatorio 😉😉😉

Vamos falar do #NikeZoomFly ?
Recebi ontem e já acordei muuuito animada! Ia correr na rua mas caiu um pé D’agua por aqui então.. não deixei de ir, fui na esteira msm!👊🏻
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Como havia dito no post anterior, ele foi lançado logo após o evento da Nike do Breaking 2 onde o queniano Eliud fez história ao completar a maratona em exatos 2:00:25.😱
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Ele foi desenvolvido pra oferecer velocidade para as provas, mas também pra trazer resistência para o treinamento diário.👍🏻
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Possui um desvio de 10mm que é projetado para tentar minimizar a tensão no tendão de Aquiles e a altura de 33mm promete proteger contra os impactos a cada quilômetro.🙌🏻
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Agora vamos ao que achei:
Usei somente uma vez mas já achei ele super leve, abraça o pé, diminuiu bem o impacto da corrida, em relação a pisada ele parece que te ajuda a correr correto, fora a impulsão e como falei no stories.. achei ele uma MÃE! Rsss Ou seja, amor à primeira pisada.😍👍🏻🙏🏻
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#NikeZoomFly veio trazer pra gente VELOCIDADE e PERFORMANCE! To muito empolgada pra usar mais e mais, que venha 2018!!!😍😍😍
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@nikerio e @effectsports MUITO OBRIGADA!!!🍀

HOY EN EL DIA DE LA VIOLENCIA DE GENERO A TODOS LOS MALTRATADORES Y A UNO EN ESPECIAL A LA CÁRCEL SINVERGÜENZAS QUE NO SOIS HOMBRES SOIS UNA MIERDA .
METEROS CON HOMBRES NO CON MADRES INDEFENSAS QUE NO TENÉIS NI MEDIA TORTA .
COBARDES....
CORRELIBRE...va a dar mucho que hablar.@226ers
@alex_calabuig @javibikila @correaturitmo @DavidRumbao @eugeniomgarcia @clublasanta @PiscinaEstu @ivanalvarezgomez@triatlonnoticias @sandraxks..#pushbarsfriends_moments #running #runnersworld #igersrunners #InstaRunners #maratonfiz #worlderunners @ivan_rumbao #igersmadrid @gafadeportiva #runnersworld #werun #runnerspace #RunShots #runbrands #Rocopose #RunItFast #monitorthebeat #runsmiles #training #whatittakes #runnnig #trx #triatlón #valenciaesrunnig #www.cuerpoymente10

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😬REGATEO-REGATEO😬
🌟 PUÉS AQUÍ... INTENTANDO SACAR UNOS DÁTILES POR 4 DUROS...😂‼️
🌟RECUERDOS DE LA DESERT RUN 🏃🏜️😬‼️
🌟AHORA MISMO CON LA REFORMA DEL PISO Y TODO.... VAMOS... QUE SACO ESOS DÁTILES POR 1 DIRHAM DE ESOS💵😂‼️
🌟EL HOMBRE TIENE PINTA DE ESTAR PENSANDO👳💭"EL RUNNER ESTE ME QUIERE TIMAR..." AHORA VERÁS 😂
🌟Y EL DE DETRÁS 👴🏿💭 COMO TÚ LOS HE VISTO DE MIL COLORES RUNNERCITO😂"
🌟QUE GUAI 😊.. COMO MOLA VIAJAR Y CORRER 🏃😊‼️
🌟AHORA ME ESTOY PLANTEANDO IR A OTRO SITIO O UNA CARRERA QUE DIGAS.... 😮💬"ESTA ES ESPECTACULAR"‼️
🌟Y NO SEA CARA EEEH😂‼️
🌟QUE ALGUIEN ME SAQUE DE DUDAS😅‼️‼️
🌟 ESTA TARDE TENGO SERIES DE 2.000...😅
🌟Y LLEVO TODO EL DÍA CON ESE NERVIOSILLO DE A VER COMO SALDRÁN 😬‼️
🌟BUENO... PUÉS CON ESTE RECUERDO BONITO ME DESPIDO Y MAÑANA OS CUENTO COMO HA IDO LA FIESTA 🎉😬‼️
#GASAVIDA

O melhor pós-treino do mundo é nosso! 🇧🇷
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Açaí no coco 🥥 batido com morango 🍓 e sem xarope 👌🏻 #tudoemriba #verãoemriba #carioca #açaí ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#vsco #nikerunning #worldrunners #runforlife #runtoinspire #runshots #gorun #runhard #instarunners #runningterritory #runnersglobe #runnersofinsta #vaicorrer
#30tododia #runners_brazil #corridaurbana

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