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How strict have you been with the program so far? If you have been very diligent, I think you will be just fine to slice your 12 back to 9. I think you will also find the 5K with your friend very rewarding and inspiring for your goals. Run Happy!
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Fartleks are really fun barefoot on private golf courses. Their fairways are much smoother and you run faster being chased by security!
