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The Runner's Cool Down Mile (R2R)

Disney Dopey Challenge Finisher, Charlotte Running Company Hoka Race Team, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner, Charlotte Running Club Board Member &. 160; Email Me. Monday, August 10, 2015. My daughters wanted to do one last blowout weekend beach trip before school starts back next week. Who was I to deny this to them. I did get 3 holes in one. While most beaches are relatively the same, the area around them can be vastly different. The highlight ...

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The Runner's Cool Down Mile (R2R) | runnerscooldownmile.blogspot.com Reviews

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Disney Dopey Challenge Finisher, Charlotte Running Company Hoka Race Team, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner, Charlotte Running Club Board Member &. 160; Email Me. Monday, August 10, 2015. My daughters wanted to do one last blowout weekend beach trip before school starts back next week. Who was I to deny this to them. I did get 3 holes in one. While most beaches are relatively the same, the area around them can be vastly different. The highlight ...

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The Runner's Cool Down Mile (R2R) | runnerscooldownmile.blogspot.com Reviews

https://runnerscooldownmile.blogspot.com

Disney Dopey Challenge Finisher, Charlotte Running Company Hoka Race Team, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner, Charlotte Running Club Board Member &. 160; Email Me. Monday, August 10, 2015. My daughters wanted to do one last blowout weekend beach trip before school starts back next week. Who was I to deny this to them. I did get 3 holes in one. While most beaches are relatively the same, the area around them can be vastly different. The highlight ...

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runnerscooldownmile.blogspot.com

1

The Runner's Cool Down Mile (R2R): August 2015

http://runnerscooldownmile.blogspot.com/2015_08_01_archive.html

Disney Dopey Challenge Finisher, Charlotte Running Company Hoka Race Team, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner, Charlotte Running Club Board Member &. 160; Email Me. Saturday, August 29, 2015. Sundae Run Race Recap. How often do you get to do a Sundae run on Saturday? Well, once per year it happens in Charlotte, NC. I meander my way through the crowd at the starting line, and who do I see already standing there but Donny. Oh, crap. Donny is her...Like ...

2

The Runner's Cool Down Mile (R2R): February 2015

http://runnerscooldownmile.blogspot.com/2015_02_01_archive.html

Disney Dopey Challenge Finisher, Charlotte Running Company Hoka Race Team, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner, Charlotte Running Club Board Member &. 160; Email Me. Thursday, February 26, 2015. Got a bad case of the race jitters. To combat some of this stress, I did two things last Sunday: followed my race routine and refocused my mind. Ultimately, a relaxed, low stressed runner should be able to perform better. Good luck with your training and racing.

3

The Runner's Cool Down Mile (R2R): Radical Ropes

http://runnerscooldownmile.blogspot.com/2015/08/radical-ropes.html

Disney Dopey Challenge Finisher, Charlotte Running Company Hoka Race Team, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner, Charlotte Running Club Board Member &. 160; Email Me. Monday, August 10, 2015. My daughters wanted to do one last blowout weekend beach trip before school starts back next week. Who was I to deny this to them. I did get 3 holes in one. While most beaches are relatively the same, the area around them can be vastly different. The highlight ...

4

The Runner's Cool Down Mile (R2R): PRs and legit courses

http://runnerscooldownmile.blogspot.com/2015/07/prs-and-legit-courses.html

Disney Dopey Challenge Finisher, Charlotte Running Company Hoka Race Team, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner, Charlotte Running Club Board Member &. 160; Email Me. Friday, July 31, 2015. PRs and legit courses. Yesterday evening, Eric, Pete, and I were chatting and our conversation as most conversations for runners do they ventured in to the area of PRs or Personal Records. Again, going back to Pete’s statement, I was left wondering. My first encounte...

5

The Runner's Cool Down Mile (R2R): CRC's Let Me Run Water Stop

http://runnerscooldownmile.blogspot.com/2015/05/crcs-let-me-run-water-stop.html

Disney Dopey Challenge Finisher, Charlotte Running Company Hoka Race Team, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner, Charlotte Running Club Board Member &. 160; Email Me. Monday, May 18, 2015. CRC's Let Me Run Water Stop. Saturday afternoon, the Let Me Run crew held their annual 5k beside Blythe Elementary school near Huntersville, NC. I joined Mike, Eric, Steve, Brent, and few others to work our water stop just before 1 mile and just after 2 miles. Running...

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theoldrunner.com

Race #301 — American 4-Miler — Charlotte, NC – 07/04/15 – The Old Runner

http://theoldrunner.com/2015/07/race-301-american-4-miler-charlotte-nc-070415

11/05/16 – Spencer Mountain 10-Miler (Ranlo, NC). 11/12/16 – Tryon Half Marathon (Tryon, NC). 11/19/16 – Dannie Benjamin Missions Fund 5k (Belmont, NC). 11/19/16 – Santa Scramble (Concord, NC). 11/24/16 – Turkey Trot 5k (Belmont, NC). 11/26/16 – ChristmasTown 5k (McAdenville, NC). 12/03/16 – Girls on the Run Fall 5k (Belmont, NC). 12/10/16 – Huntersville Half Marathon (Huntersville NC). 12/24/16 – Mount Mourne Elf 5k (Mooresville, NC). 01/28/17 – CRC Winter Classic 8k & 4k (Charlotte, NC). Yard Crap Raci...

inspiredbyabebebikila.blogspot.com

Inspired by Abebe Bikila: 24 mile run...w/ a little help from my friends!

http://inspiredbyabebebikila.blogspot.com/2011/10/24-mile-runw-little-help-from-my.html

Inspired by Abebe Bikila. Stephen Spada's contribution to the world of running. Monday, October 17, 2011. 24 mile run.w/ a little help from my friends! Last Saturday put me 3 weeks out from the New York City marathon. This meant my 3rd, at last, long run in my training cycle for the marathon. It may not sound like a lot, however, each one was run uptempo style. Saturday was no different. And John Compton (more on him later). Once again, I ran the whole 2nd loop with a stitch that thankfully did not k...

theoldrunner.com

Race #304 – The Great Waldensian Footrace 5k & 10k – Valdese, NC – 08/08/15 – The Old Runner

http://theoldrunner.com/2015/08/race-304-the-great-waldensian-footrace-5k-10k-valdese-nc-080815

11/05/16 – Spencer Mountain 10-Miler (Ranlo, NC). 11/12/16 – Tryon Half Marathon (Tryon, NC). 11/19/16 – Dannie Benjamin Missions Fund 5k (Belmont, NC). 11/19/16 – Santa Scramble (Concord, NC). 11/24/16 – Turkey Trot 5k (Belmont, NC). 11/26/16 – ChristmasTown 5k (McAdenville, NC). 12/03/16 – Girls on the Run Fall 5k (Belmont, NC). 12/10/16 – Huntersville Half Marathon (Huntersville NC). 12/24/16 – Mount Mourne Elf 5k (Mooresville, NC). 01/28/17 – CRC Winter Classic 8k & 4k (Charlotte, NC). Yard Crap Raci...

theoldrunner.com

5k – The Old Runner

http://theoldrunner.com/tag/5k

11/05/16 – Spencer Mountain 10-Miler (Ranlo, NC). 11/12/16 – Tryon Half Marathon (Tryon, NC). 11/19/16 – Dannie Benjamin Missions Fund 5k (Belmont, NC). 11/19/16 – Santa Scramble (Concord, NC). 11/24/16 – Turkey Trot 5k (Belmont, NC). 11/26/16 – ChristmasTown 5k (McAdenville, NC). 12/03/16 – Girls on the Run Fall 5k (Belmont, NC). 12/10/16 – Huntersville Half Marathon (Huntersville NC). 12/24/16 – Mount Mourne Elf 5k (Mooresville, NC). 01/28/17 – CRC Winter Classic 8k & 4k (Charlotte, NC). Yard Crap Raci...

theoldrunner.com

Running Bio – The Old Runner

http://theoldrunner.com/running-bio

11/05/16 – Spencer Mountain 10-Miler (Ranlo, NC). 11/12/16 – Tryon Half Marathon (Tryon, NC). 11/19/16 – Dannie Benjamin Missions Fund 5k (Belmont, NC). 11/19/16 – Santa Scramble (Concord, NC). 11/24/16 – Turkey Trot 5k (Belmont, NC). 11/26/16 – ChristmasTown 5k (McAdenville, NC). 12/03/16 – Girls on the Run Fall 5k (Belmont, NC). 12/10/16 – Huntersville Half Marathon (Huntersville NC). 12/24/16 – Mount Mourne Elf 5k (Mooresville, NC). 01/28/17 – CRC Winter Classic 8k & 4k (Charlotte, NC). Yard Crap Raci...

theoldrunner.com

Race #303 – The Scream! Half Marathon – Jonas Ridge, NC – 07/18/15 – The Old Runner

http://theoldrunner.com/2015/07/race-303-the-scream-half-marathon-jonas-ridge-nc-071815

11/05/16 – Spencer Mountain 10-Miler (Ranlo, NC). 11/12/16 – Tryon Half Marathon (Tryon, NC). 11/19/16 – Dannie Benjamin Missions Fund 5k (Belmont, NC). 11/19/16 – Santa Scramble (Concord, NC). 11/24/16 – Turkey Trot 5k (Belmont, NC). 11/26/16 – ChristmasTown 5k (McAdenville, NC). 12/03/16 – Girls on the Run Fall 5k (Belmont, NC). 12/10/16 – Huntersville Half Marathon (Huntersville NC). 12/24/16 – Mount Mourne Elf 5k (Mooresville, NC). 01/28/17 – CRC Winter Classic 8k & 4k (Charlotte, NC). Yard Crap Raci...

inspiredbyabebebikila.blogspot.com

Inspired by Abebe Bikila: August 2011

http://inspiredbyabebebikila.blogspot.com/2011_08_01_archive.html

Inspired by Abebe Bikila. Stephen Spada's contribution to the world of running. Wednesday, August 31, 2011. Thousand meter repeats w/ Caitlin Chrisman and Lat Purser. First time training with Lat.and what a pleasure! Training with Caitlin.that always works! We met up at the intersection of Dilworth Road West and East Blvd. for a workout consisting of 8 X 1,000 meters around the speed loop with a 1:59 recovery. After a nice and easy 40 minute warm up and very few procrastinations.we were off! Lat apprecia...

theoldrunner.com

theor777 – The Old Runner

http://theoldrunner.com/author/theor777

11/05/16 – Spencer Mountain 10-Miler (Ranlo, NC). 11/12/16 – Tryon Half Marathon (Tryon, NC). 11/19/16 – Dannie Benjamin Missions Fund 5k (Belmont, NC). 11/19/16 – Santa Scramble (Concord, NC). 11/24/16 – Turkey Trot 5k (Belmont, NC). 11/26/16 – ChristmasTown 5k (McAdenville, NC). 12/03/16 – Girls on the Run Fall 5k (Belmont, NC). 12/10/16 – Huntersville Half Marathon (Huntersville NC). 12/24/16 – Mount Mourne Elf 5k (Mooresville, NC). 01/28/17 – CRC Winter Classic 8k & 4k (Charlotte, NC). Yard Crap Raci...

inspiredbyabebebikila.blogspot.com

Inspired by Abebe Bikila: September 2011

http://inspiredbyabebebikila.blogspot.com/2011_09_01_archive.html

Inspired by Abebe Bikila. Stephen Spada's contribution to the world of running. Wednesday, September 28, 2011. 20 miler with Aaron and Justin. This was actually 2 ten-milers with Gu and water in between. We had a nice group that met at the Dowd Sunday morning including: Paul, Josh, Aaron, Billy, Justin, Carolyn, Richard, myself, and a few other blokes. Great group. Aaron finally broke things up saying that he needed breakfast.a wise choice! Monday, September 26, 2011. Monday, September 19, 2011. 35:40 (5...

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runnerscooldownmile.blogspot.com

The Runner's Cool Down Mile (R2R)

Disney Dopey Challenge Finisher, Charlotte Running Company Hoka Race Team, Guinness World Record Holder, USAT&F -NC State Age Group Record Holder, Spartan Runner, Charlotte Running Club Board Member &. 160; Email Me. Monday, August 10, 2015. My daughters wanted to do one last blowout weekend beach trip before school starts back next week. Who was I to deny this to them. I did get 3 holes in one. While most beaches are relatively the same, the area around them can be vastly different. The highlight ...

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