NOVEMBER 2024 Monthly Running Challenge

yirara · November 14

02.11 5.0km 39min 7:48/km - slow-ish
03.11 5.1km 39min 7:43/km - 4x3min fast
04.11 4.1km 31min 7:30/km - 15x speed bursts
06.11 3.0km 23min 7:46/km - slow and shite
09.11 5.0km 38min 7:42/km - slow
10.11 4.0km 31min 7:41/km - 2x4min, 1x2min fast
11.11 4.1km 31min 7:31/km - 15x speed bursts
14.11 5.0km 38min 7:29/km - 15min faster

35.29km

YAYAYAYAYAYAYAYAYAY!!!!!!!!
I've not had a 5k run this fast in over 3 years! Yeah, I'm still not able to run much longer because I run out of energy (that's my muscle condition), but at least I'm getting faster again.

SummerSkier · November 14

WOW - the weather for running this morning. A+++++ 😍😍
I got up an hour early because face it with the dark evenings I went to bed before 9.. lol. SO I used the extra time to.. tada.. fit in a longer run on a work day. So 7 done this morning and 63 for the month altho I actually only intended to run 4.

Glad you got all the jury duty done with @quilteryoyo does this mean since you served the rest of the time frame you are excused? Also glad it was a short one. DId you vote guilty or innocent. 🙃❎✅

@ContraryMaryMary sorry everyone is sick.... Hope it all gets better soon! 😟

I took my aged truck to a new mechanic for me this week and so far not really impressed. I don't have it back yet so not sure all the "$$ damage" is finished with yet. Honestly won't be going back there but not going to get in a pissy contest about it either.

Laurz9191 · November 14

Hi everyone!

The weather here is quite dark, damp, and dreary, but I was so happy to get out for a run after not being able to go these past 2 days. I ran what I guess is my most common out and back 10.3km.

85.3/200km for November.

I didn’t mean to make anyone jealous about vacation time although stuff like this was one of the reasons why I decided to move to Germany in the first place. I do have to dedicate all the vacation days I have to childcare, so usually going back to work feels like a bit of a vacation

.

Emilienewme · November 14

@ContraryMaryMary sorry you're poorly when you are off work, hope you and your family get better soon

@quilteryoyo 1 day jury duty is really fast, hope it wasn't a difficult one to be a part of

@yirara congratulations on your fastest recent 5k

@Laurz9191 I work in a school so lots of holidays too but with my kids doing lots of activities and keeping them busy, going back to work definitely feel like a rest!

Another run done yesterday, it's a bit strange to leave the house at 4:30pm and think about taking the lights for a run but I am glad I did as it was dark before I got back home.

Goal : 80km for November

2nd Nov 🏃‍♀️ 5.06 km in 35:36 min (pace 7:02/km) Saturday parkrun
3rd Nov 🏃‍♀️ 5.02 km 36:05 min (pace 7:11/km) usual Sunday mums run + 🚶‍♀️ 2.5 km walk around the ice rink
5th Nov 🚶‍♀️3.14 km walk around the ice rink
7th Nov 🚶‍♀️ 3.6 km ice rink walk
10th Nov 🏃‍♀️ 5.22 km in 36 min (pace 6.55 / km ) speed repeat: warm up, 1min fast 1min slow X10, cool down, with one other skating mum during the kids training
+ 🚶‍♀️ 4.2 km ice rink walk
11th Nov 🏃‍♀️ 5.91 km in 45 minutes (easy run from my Garmin plan) I stuck to the pace needed and I felt great for it

13th Nov 🏃‍♀️ 8.43 km in 60 minutes (7.14 min/km pace) goal pace repeats from coach Greg plan on Garmin

14th Nov 🚶‍♀️ 10.6 km ice rink walk when my daughter was training, fast paced for the first half and nice catch up walk with another mum the second half

29.64 km done, 50.36 km to go

Scott6255 · November 15

@quilteryoyo way to step up and participate in your civic duty 😀

@Laurz9191 yeah I would agree going back to work after spending all that time herding children would feel more like a vacation 😉

@ContraryMaryMary hope the game all recover quickly!

6.2 miles this evening. Pretty decent weather, 70F and no wind. Deliberately slow. Could have gone a little easier on a few segments, but for the most part the effort felt easy.

martaindale · November 15

Nov total: 36.7 miles
YTD: 889.4/1200 miles

11/2: 8.4 miles
11/3: 4.3 miles
11/4: 4.2 miles
11/5: 3.4 miles
11/6: 2.4 miles
11/9: 6.4 miles
11/10: 3.3 miles
11/11: 3.4 miles
11/12: 2.7 miles

Forgot to post my last run. It was a 1 mile time trial. I added a bit to my warm-up because the plan only called for a 0.5 mile warm-up which isn't enough for me. It was nice outside and it felt good to stretch my legs a little. It's too soon for me to tell what effect, if any, it will have on my plan. It wasn't as fast as I thought it would be but faster than I've run in many months.

I was also supposed to run yesterday but I ran out of time. This morning I went to Pilates before driving to AR for my race weekend. I took an extra day off just to drive and have a leisurely day Friday. Tomorrow I'll get a short run in and go to packet pickup. It's a beautiful weekend and the park I'm staying at is really pretty.

quilteryoyo · November 15

Great job getting in a run after sitting all day @Teresa502 . The weather was pretty cool and rainy and not running friendly today.

Nice run and dodging @WarmJellyfish . I love the brick idea! From that article, it sounds like the drivers really don't pay attention at all! You will need to get some reflective bricks to wave at night!

@capewrathultra That's a really long walk and a great start to getting that exercise in.

Congrats on the pace improvement @yirara . That's a great 5K time.

Great run this morning @SummerSkier . Unfortunately, it doesn't mean that I am now excused from the rest of the jury duty term. We found the person "not guilty." We didn't feel the state proved their case beyond a reasonable doubt. I hope you get your truck back soon and the money damage isn't too bad.

Glad you were able to get out for a run @Laurz9191 .

You're doing great @Emilienewme . And, thanks. It wasn't too hard and feel we made the correct decision.

Thanks @Scott6255 . But, it's not like I really had a choice in the matter.

Sounds like you had a nice run today.

@martaindale Have a great race weekend and good luck on Saturday. Looking forward to hearing how it goes.

quilteryoyo · November 15

1 Nov - Walked 1.00 miles - Ran 2.40 miles - treadmill - Gym 39m16s
2 Nov - Walked 1.03 miles - Ran 9.97 miles - driveway and rural road
3 Nov - Walked 1.00 miles - Ran 0.00 miles - treadmill
4 Nov - Walked 0.00 miles - Ran 1.75 miles - cemetery - Gym 44m51s
5 Nov - Walked 1.00 miles - Ran 0.00 miles - driveway laps
6 Nov - Walked 0.50 miles - Ran 2.50 miles - Cemetery - Gym 34m11s - Leaves 1h08m47s
7 Nov - Walked 0.60 miles - Ran 2.50 miles - driveway laps
8 Nov - Walked 0.50 miles - Ran 2.00 miles - Cemetery - Gym 30m45s
9 Nov - Walked 1.50 miles - Ran 3.50 miles - Driveway/road - Leaves 1h14m54s
10 Nov - Walked 1.00 miles - Ran -0.00 miles - Treadmill
11 Nov - Walked 0.48 miles - Ran 2.52 miles - TM at the gym - Gym 49:22
12 Nov - Walked 0.00 miles - Ran 1.50 miles - Wun on the driveway after work
13 Nov - Walked 1.00 miles - Ran 0.00 miles - Treadmill after jury duty and church
14 Nov - Walked 1.00 miles - Ran 0.00 miles - Treadmill

39.25/80 mile goal

I worked this morning and then ran some errands. While walking in Publix, my right ankle was hurting, so decided to just walk a mile on the treadmill and give it a rest again today. I accidently walked the first half mile at 3.5 mph and the ankle was fine. I speeded up to 3.8 mph for the second half and could feel it - I wouldn't call it painful, but it wasn't normal either.

I think I may have hurt it and didn't realize it when I fell a few weeks ago. After that, it has hurt a little after a long run, but I haven't really noticed it much otherwise. Yesterday, when walking down the stairs at the courthouse, it gave way and if I hadn't been holding onto the railing would have tumbled down the entire flight of marble steps. It has hurt more since then, but isn't swollen or anything. I'm hoping a rest day is all it needs. I'll see how it does tomorrow with at least a little bit of running.

kgirlhart · November 15

November Goal: 100 miles

11/1: 8.20 miles
11/3: 5.02 miles
11/5: 4.02 miles
11/7: 4.26 miles
11/9: 13.20 miles
11/11: 2.52 miles
11/12: 4.02 miles
11/13: 6.02 miles
11/14: 6.02 miles

53.28/100 miles completed for November

Another 6 mile run today. It was 41°F and it felt cold. I wore my gloves, but not my sleeves and I was wishing I had. I was a little faster than I have been the last couple of days, so I guess I am about recovered from the race.

kgirlhart · November 15

@quilteryoyo I hope a little rest will do the trick and your ankle will feel fine soon.

Good luck on the race this weekend @martaindale!

tarun_yadavA · November 15

Morning all. Got in 7.0M at 09"41 pace.

( < 200 to go now... 🤞🏽)

You made me feel bad @Laurz9191 - with those 2 extra days you got! Lol.

Hope ankle gets better @quilteryoyo
Good luck Sarah! @martaindale

quilteryoyo · November 15

Thanks @kgirlhart . Yes, 41F is a bit chilly for me. Great job on the run and your fast recovery.

Thanks @tarun_yadavA . Nice run today. As much as you run, you can get those 200 miles, even with traveling.

Laurz9191 · November 15

Hi everyone!

Today I went out planning for a 12km out and back. I was enjoying the run so much and had some extra time so I turned it into a 16.3km run. I hardly ever run more than planned. It was once again great to be outside running.

101.7/200km for November.

Teresa502 · November 15

Nov 2 – 11.01 miles
Nov 3 – 2.03 miles
Nov 5 – 5.11 miles
Nov 7 – 5.07 miles
Nov 9 – 12.03 miles
Nov 10 – 2.01 miles
Nov 12 – 4.61 miles
Nov 13 – 5.02 miles
Nov 15 – 3.02 miles
Total 49.91 miles/Goal 100 miles

It’s the mid-point of the month. How is everyone doing on their monthly goal(s)? I’m .09 of a mile from being half way to goal. If only I had known…. It’s still cool and wet here but it only sprinkled rain a little bit at the beginning of my run this morning so not too bad.

@WarmJellyfish - Hope the brick trick works at that intersection although after a while the drivers will probably think oh it’s fake no need to slow down.

Good luck this weekend @martaindale! Can’t wait to hear all about it! You are really knocking the states off your list!

Hope the rest did your ankle good @quilteryoyo. When is your race?

martaindale · November 15

Nov total: 39.6 miles
YTD: 893.3/1200 miles

11/2: 8.4 miles
11/3: 4.3 miles
11/4: 4.2 miles
11/5: 3.4 miles
11/6: 2.4 miles
11/9: 6.4 miles
11/10: 3.3 miles
11/11: 3.4 miles
11/12: 2.7 miles
11/15: 3.9 miles

Shake out run. I drove into Hot Springs for packet pickup so I found a route around town that wasn't too hilly for a short shake out. The route I found went down the main road where the restaurants and bath houses are then connected with a park that went along a creek. It was a good tour. Afterwards I swung by the convention center and got my bib and a nice long sleeve quarter zip race shirt, which was something different. I like the style and it's lightweight athletic material so I will probably get a lot of use out of it through the winter.
Then I went back to my van, changed out of my running clothes and found a place to eat lunch. It was a bar and grille type place. Nothing special but the food was good and hit the spot. After a short walk back to van, I drove to the campsite and am now sitting outside enjoying the scenery.

Scott6255 · November 15

Looks like an awesome camping spot @martaindale 😁 Best of luck tomorrow!

quilteryoyo · November 15

Excellent run @Laurz9191 . So glad you are able to get outside and run.

Nice running @Teresa502 . You're goal tomorrow is to run that extra 0.09 mile.

I am a little bit over my half way point.

But my question is, "How did it get to be the 15th already?" I think the rest helped my ankle. My race in on the 14th of December.

@martaindale Sounds like a nice shake out run and shirt. That does look like a great camping spot. Enjoy your weekend and the race tomorrow.

quilteryoyo · November 15

1 Nov - Walked 1.00 miles - Ran 2.40 miles - treadmill - Gym 39m16s
2 Nov - Walked 1.03 miles - Ran 9.97 miles - driveway and rural road
3 Nov - Walked 1.00 miles - Ran 0.00 miles - treadmill
4 Nov - Walked 0.00 miles - Ran 1.75 miles - cemetery - Gym 44m51s
5 Nov - Walked 1.00 miles - Ran 0.00 miles - driveway laps
6 Nov - Walked 0.50 miles - Ran 2.50 miles - Cemetery - Gym 34m11s - Leaves 1h08m47s
7 Nov - Walked 0.60 miles - Ran 2.50 miles - driveway laps
8 Nov - Walked 0.50 miles - Ran 2.00 miles - Cemetery - Gym 30m45s
9 Nov - Walked 1.50 miles - Ran 3.50 miles - Driveway/road - Leaves 1h14m54s
10 Nov - Walked 1.00 miles - Ran -0.00 miles - Treadmill
11 Nov - Walked 0.48 miles - Ran 2.52 miles - TM at the gym - Gym 49:22
12 Nov - Walked 0.00 miles - Ran 1.50 miles - Wun on the driveway after work
13 Nov - Walked 1.00 miles - Ran 0.00 miles - Treadmill after jury duty and church
14 Nov - Walked 1.00 miles - Ran 0.00 miles - Treadmill
15 Nov - Walked 1.00 miles - Ran 1.50 miles - Treadmill - Gym 32m41s

41.75/80 mile goal

I went to the gym this morning. It was bench press/arm day. Still can't get passed 60 pounds, but I'm okay with that. Afterwards, I went to work at daycare and was really glad that I didn't have to pick up the kids right away - my arms were toast.

After I got home, I did a treadmill run. I didn't do the planned workout because I wanted to take it easy to see how the ankle held out. I'm happy to say that I didn't feel any niggles, except for when I walked down the stairs to get to the treadmill.

I ran the 1.5 miles without a walk break...doing 2 min each at 4.2-5.1 mph. That made the avg pace 12:57 min/mile. Avg HR was 131 with a max of 149 bpm.

kgirlhart · November 16

November Goal: 100 miles

11/1: 8.20 miles
11/3: 5.02 miles
11/5: 4.02 miles
11/7: 4.26 miles
11/9: 13.20 miles
11/11: 2.52 miles
11/12: 4.02 miles
11/13: 6.02 miles
11/14: 6.02 miles
11/15: 3.52 miles

56.8/100 miles completed for November

I ran 3.5 miles today. It was 47°F today, so not a cool as yesterday, but still cold to me. I wore gloves and sleeves and was glad I had them. The moon was just lovely this morning and I was glad to get out for a run.

@martaindale What a beautiful spot! Good luck tomorrow!

tarun_yadavA · November 16

Morning all
Got in 5.8M at 09"33 pace.

@martaindale good luck Sarah.

Out again today!
Bloody Mary!!! (NOT BRUNCH!! Lol)

Mari33a · November 16

03/11 4.55 miles
09/11 3.14 miles
10/11 4.37 miles
15/11 3.15 miles
16/11 4.04 miles

Goal 19.25/50 miles

I’m over the worst of my crazy work time so got out running again last night & this morning.

@martaindale Good luck 2day & looking forward to ur race report.

@tarun_yadvA The Bloody Mary looks delicious 😁

quilteryoyo · November 16

Nice running @kgirlhart !

Hahaha @tarun_yadavA . Nice run before the "not brunch" cocktail.

Yeah for work not interfering with your running/life as much. You are doing great @Mari33a .

SummerSkier · November 16

@martaindale Good luck - hoping the weather there is as amazing as it is here today

@tarun_yadvA now I am going to have some tomato juice today. Great ruunnnnning

@quilteryoyo Wonderful for no niggles. I definitely completely understand those and sometimes I just run regardless and they go away. It's like my brain told my leg or foot or whatever "dont you want a day off cause hey look you might have hurt this?!" stupid brain always looking for ways to NOT run.

Today I ran a 10K in 2 steps. I started out in a gorgeous clear morning with the 2nd day past full moon shining brightly on it's way down. And a qtr mile in I passed a man engrossed in his phone walking a dog. I was on the other side of the street from them so was not really paying attention until his dog LUNGED and BARKED and GROWLED (as dogs sometimes do at runners 🥹😳🤷‍♀️) He kept hold of the dog but his phone went flying onto the pavement. part of me was sad he broke his phone but part of me was happy he kept hold of that aggressive dog too. I would not have been able to get my pepper spray out in time. Anway, the rest of the run was nice and after doing about 5 miles I stopped but then decided to go out and finish up a 10K.

Saw this pop up somewhere on my photo feed and thought I would share. Plus the craving WAS real. Tarun you COULD have had a V8.....

Emilienewme · November 16

@martaindale that's a very pretty place for camping, enjoy your race

@quilteryoyo glad your nigles are minimal and you are still managing to run

Goal : 80km for November

2/11 5.06 km in 35:36 min (pace 7:02/km) parkrun
3/11 5.02 km 36:05 min (pace 7:11/km) group run + 2.5 km walk
5/11 3.14 km walk
7/11 3.6 km walk
10/11 5.22 km in 36 min (pace 6.55 / km ) speed repeat + 4.2 km walk
11/11 5.91 km in 45 minutes easy run
13/11 8.43 km in 60 minutes (7:14/km pace) goal pace repeats
14/11 10.6 km walk

16/11 5.01 km in 32:49 minutes (pace 6:33/km)
I tried a new parkrun a bit further from my house, not only was it a great scenery running around the boating lake then the park, the people were very friendly and I had a new personal best: fastest 1km, fastest 1mile, fastest 5k. Really happy with that

34.65 km done, 45.35 km to go

Not halfway yet but catching up for that week I couldn't run

quilteryoyo · November 16

Thanks @SummerSkier . Great run and I'm glad the dog didn't get away from it's owner. Hahaha about the V8 - not my drink though. You look great and love that saying.

Thanks @Emilienewme . Great run and congrats on all the PRs. Glad you like the new Parkrun group.

quilteryoyo · November 16

1 Nov - Walked 1.00 miles - Ran 2.40 miles - treadmill - Gym 39m16s
2 Nov - Walked 1.03 miles - Ran 9.97 miles - driveway and rural road
3 Nov - Walked 1.00 miles - Ran 0.00 miles - treadmill
4 Nov - Walked 0.00 miles - Ran 1.75 miles - cemetery - Gym 44m51s
5 Nov - Walked 1.00 miles - Ran 0.00 miles - driveway laps
6 Nov - Walked 0.50 miles - Ran 2.50 miles - Cemetery - Gym 34m11s - Leaves 1h08m47s
7 Nov - Walked 0.60 miles - Ran 2.50 miles - driveway laps
8 Nov - Walked 0.50 miles - Ran 2.00 miles - Cemetery - Gym 30m45s
9 Nov - Walked 1.50 miles - Ran 3.50 miles - Driveway/road - Leaves 1h14m54s
10 Nov - Walked 1.00 miles - Ran -0.00 miles - Treadmill
11 Nov - Walked 0.48 miles - Ran 2.52 miles - TM at the gym - Gym 49:22
12 Nov - Walked 0.00 miles - Ran 1.50 miles - Wun on the driveway after work
13 Nov - Walked 1.00 miles - Ran 0.00 miles - Treadmill after jury duty and church
14 Nov - Walked 1.00 miles - Ran 0.00 miles - Treadmill
15 Nov - Walked 1.00 miles - Ran 1.50 miles - Treadmill - Gym 32m41s
16 Nov - Walked 1.00 miles - Ran 4.00 miles - Treadmill

46.75/80 mile goal

My plan called for 14 miles today, which I wasn't going to do anyway. But, this just hasn't been my week. I woke up with a sore throat and sinus issues, so decided to take it fairly easy and only do 5 miles total to conserve energy for getting better.

I walked half mile warm up and cool down at 3.8 mph. The run was at 4.5/4.0 mph for as much as needed to keep my HR between 120 and 130 bpm. That worked out well. I ran over a mile before my HR got above 120 bpm, then walked one min when it got near 130 bpm. Runs were between 4 and 2 minutes, I think. Anyway, avg running pace was 13:42 min/mile. Avg HR was 116 with a max of 131 bpm.

martaindale · November 16

Nov total: 52.9 miles
YTD: 906.6/1200 miles

11/2: 8.4 miles
11/3: 4.3 miles
11/4: 4.2 miles
11/5: 3.4 miles
11/6: 2.4 miles
11/9: 6.4 miles
11/10: 3.3 miles
11/11: 3.4 miles
11/12: 2.7 miles
11/15: 3.9 miles
11/16: 13.3 miles

Race report: Spa Running Festival Summit 2 Summit HM

I chose this race to check off AR.
It's in a beautiful part of the state, wasn't too big, and I found some reviews that were very complimentary. The summits are 2 mountains that flank the town of Hot Springs. The mountains are a part of Hot Springs National Park, so I also got to visit another national park!
I woke up at 5, made a cup of coffee and oatmeal then drove straight to the parking area. Since I had to park the camper van I wanted to get there early so I had a choice of spots and didn't have to squeeze between other cars. Once I got there, I finished my coffee and got ready for the race. It was in the low 40's so I wore light leggings with lots of pockets, a short sleeve shirt and a hat.
We had access to the convention center before the race, which was amazing. Real bathrooms and heat! The start was a short walk up the road.
I didn't do any real warm-up because I wasn't racing, so I ran the first mile nice and easy. We wound through town and to the base of the first mountain where park rangers were manning the aid station. The first bit of the climb was switchbacks and weren't too steep. I ran most of them and it wasn't bad. The downhill was harder for me. I feel like I've gotten stronger on uphills but am still struggling with technique on the downs.
One mountain down. The next section was through downtown and along the park I ran in yesterday before turning off to the second summit. Along this middle section we shared the course with the 5k briefly and the 10k did a portion of the second summit with the HM. They started in a stagger after us so there were still quite a few folks on the course. It's funny being in the back half of a HM and passing groups who are bundled up and sipping coffee as they walk the shorter distance.
The second summit wasn't as tall I don't think. The climbs were steeper in some spots but it didn't feel as prolonged. The crews at the aid stations on the second mountain were great, very motivating at a time when you need a laugh.
The downs were really rough on the second mountain. My legs were tired and the roads on the mountains were cambered, which I think was maybe harder on the knees than the downhill.
After that was a couple of flat miles back into town to the finish. Being able to open up my stride helped my legs feel better and I found some speed for the finish.
I got my medal, which is very cute, some water and walked through the runners after party. They had chocolate milk, which is my favorite after a race. Then I got some chicken tortilla soup from a local restaurant, piping hot and delicious followed by an impossible burger. While I was there I met a couple of women about my age who are also doing a 50 states goal and someone who lives very close to me in Houston! Small world.

Pictures from the summits

Teresa502 · November 16

Nov 2 – 11.01 miles
Nov 3 – 2.03 miles
Nov 5 – 5.11 miles
Nov 7 – 5.07 miles
Nov 9 – 12.03 miles
Nov 10 – 2.01 miles
Nov 12 – 4.61 miles
Nov 13 – 5.02 miles
Nov 15 – 3.02 miles
Nov 16 – 13.11 miles
Total 63.02 miles/Goal 100 miles

My friends were supposed to meet me at 7:30 for our run today but they got lost and then had to stop for gas and bathroom so they were over an hour late. We finally got started and got it done. It was 39F at the start and 46F at the end but the wind made it feel chilly. We ran on the Guest River Gorge trail, a rails-to-trail trail. Unfortunately it was downhill going out and all uphill on the way back. I hit this struggle bus and ended up walking more than I wanted.

I rarely drink alcohol but @tarun_yadavA you are making me crave a bloody mary!

Looking beautiful @SummerSkier!

Well done @martaindale! Two mountains – inspiring! That camber on the road can be hard on your ankles. I’m sure adding a steep downhill made it more challenging. Congratulations on another state done!

Hope you feel better soon @quilteryoyo!

daria0919 · November 16

Congrats on completing your HM @martaindale! Great job on getting those hills done! Beautiful photos!

Great photo (of you) @SummerSkier!

Saw some great distances on Strava by several of you - way to go all!

I’m in my boot for another 4 weeks. Having an MRI the day after Thanksgiving to see if that tendon is torn (or shredded - which is the term the orthopedic doctor used, which didn’t sound too good)

quilteryoyo · November 16

Great race and report @martaindale ! Love the pictures from the summits.

Thanks @Teresa502 . I'm feeling some better this evening. My nose is still running though. Great job on the HM distance. I can't imagine doing the last half up hill.

Thanks for checking in @daria0919 . Yeah, using the word shredded doesn't sound very good. I hope it isn't. If it if torn, will you have to have surgery?

NOVEMBER 2024 Monthly Running Challenge

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