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Photos of runfartherandfaster in Instagram Account Coaches Julie and Lisa

Photos of runfartherandfaster in Instagram Account Coaches Julie and Lisa

runfartherandfaster

Coaches Julie and Lisa

We coach runners of all levels and distances around the world. 🌎Do a little more each day than you think you possibly can! 💪🏻.

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Photos of runfartherandfaster in Instagram Account Coaches Julie and Lisa Coaches Julie and Lisa

runfartherandfaster

runfartherandfaster's Instagram Photo - One of our runners, Cyndy, shared her story with us this morning as we wrapped up our spring program. She's proof that we can always grow as a runner, regardless of our age and experience. #runcoach #runfartherandfaster #runforlife #goaldigger #werunsocial #runchat #runtips #irunthisbody #instarunners #runwashington #thankyourunning #thefitdistrict

One of our runners, Cyndy, shared her story with us this morning as we wrapped up our spring program. She's proof that we can always grow as a runner, regardless of our age and experience. #runcoach #runfartherandfaster #runforlife #goaldigger #werunsocial #runchat #runtips #irunthisbody #instarunners #runwashington #thankyourunning #thefitdistrict

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Photos of runfartherandfaster in Instagram Account Coaches Julie and Lisa Coaches Julie and Lisa

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runfartherandfaster's Instagram Photo - What a fine looking group of badass runners! Pictured here: some of our Summer Speed and Strength Program runners, who decided to test their hard work over the last two months by running a hot--yet super fun--evening 5K, @sudsandsoles. So many PRs...so many smiles. This is why we love to coach. Congratulations to these runners, and props to @mcrrc for executing a wonderful race. 
#runfartherandfaster #5K #runallthemilesdrinkallthebeer #runcoach #runchat #instarunners #runwashington #motherrunner

What a fine looking group of badass runners! Pictured here: some of our Summer Speed and Strength Program runners, who decided to test their hard work over the last two months by running a hot--yet super fun--evening 5K, @sudsandsoles. So many PRs...so many smiles. This is why we love to coach. Congratulations to these runners, and props to @mcrrc for executing a wonderful race. #runfartherandfaster #5k #runallthemilesdrinkallthebeer #runcoach #runchat #instarunners #runwashington #motherrunner

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Photos of runfartherandfaster in Instagram Account Coaches Julie and Lisa Coaches Julie and Lisa

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runfartherandfaster's Instagram Photo - A Haiku: 
We tried to run eight;
The rain soaked our socks and shoes;
We went to Starbucks. ☔️☔️☔️☔️☔️☔️☔️☔️☔️ Flexibility is key in any fitness plan. Be committed, be consistent, but don't be afraid to cut a run or workout short when it's not working for you. There are no medals for training, and sometimes, the best laid plans are meant to be broken. We always tell our runners to use the training schedules we provide as a guideline, not a mandate, and we are grateful to have the mindset to know that plan B is always an option. ☕️☕️☕️ #summerrunning #coffeerun #runfartherandfaster #werunsocial #werundc #sweatyselfie #runtips #runcoach #rainyrun #werunmaryland #runchat #instarunners #thefitdistrict

A Haiku: We tried to run eight; The rain soaked our socks and shoes; We went to Starbucks. ☔️☔️☔️☔️☔️☔️☔️☔️☔️ Flexibility is key in any fitness plan. Be committed, be consistent, but don't be afraid to cut a run or workout short when it's not working for you. There are no medals for training, and sometimes, the best laid plans are meant to be broken. We always tell our runners to use the training schedules we provide as a guideline, not a mandate, and we are grateful to have the mindset to know that plan B is always an option. ☕️☕️☕️ #summerrunning #coffeerun #runfartherandfaster #werunsocial #werundc #sweatyselfie #runtips #runcoach #rainyrun #werunmaryland #runchat #instarunners #thefitdistrict

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Photos of runfartherandfaster in Instagram Account Coaches Julie and Lisa Coaches Julie and Lisa

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runfartherandfaster's Instagram Photo - Solo runs, especially the 80 degree 100 percent humidity type, are so much better with a podcast--one earbud or none for safety--We've been listening to @lindseyhein626 quite a bit over the last six months because she interviews relatable and inspiring female runners, including @hungryrunnergirl @nycrunningmama and @bmartrun to name a few. Her interview with @molliedeturner was no exception. Listening to Mollie, a former science teacher turned stay-at-home mom, who happens to be an amazing runner talk about her struggles with anxiety, marathon disappointment, and her obsession with mascara and @runinrabbit apparel, felt like we were running with our girlfriends. So, add I'll Have Another to your podcast list and you'll feel like you're running with a new friend. #podcasts #runchat #runtips #runfartherandfaster #instarunners #motherrunner #sweatyselfie #werunsocial #werundc #summerrunning #illhaveanother

Solo runs, especially the 80 degree 100 percent humidity type, are so much better with a podcast--one earbud or none for safety--We've been listening to @lindseyhein626 quite a bit over the last six months because she interviews relatable and inspiring female runners, including @hungryrunnergirl @nycrunningmama and @bmartrun to name a few. Her interview with @molliedeturner was no exception. Listening to Mollie, a former science teacher turned stay-at-home mom, who happens to be an amazing runner talk about her struggles with anxiety, marathon disappointment, and her obsession with mascara and @runinrabbit apparel, felt like we were running with our girlfriends. So, add I'll Have Another to your podcast list and you'll feel like you're running with a new friend. #podcasts #runchat #runtips #runfartherandfaster #instarunners #motherrunner #sweatyselfie #werunsocial #werundc #summerrunning #illhaveanother

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Photos of runfartherandfaster in Instagram Account Coaches Julie and Lisa Coaches Julie and Lisa

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runfartherandfaster's Instagram Photo - One of our runners needs to quit her day job and become an investigator. Spotted on this week's episode of Real Housewives of Potomac--the fabulous @gizellebryant sporting the RFF swag bag! #rhop #runfartherandfaster #werunsocial #thefitdistrict #runnersofinstagram #motherrunner #realhousewivesofpotomac

One of our runners needs to quit her day job and become an investigator. Spotted on this week's episode of Real Housewives of Potomac--the fabulous @gizellebryant sporting the RFF swag bag! #rhop #runfartherandfaster #werunsocial #thefitdistrict #runnersofinstagram #motherrunner #realhousewivesofpotomac

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Photos of runfartherandfaster in Instagram Account Coaches Julie and Lisa Coaches Julie and Lisa

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runfartherandfaster's Instagram Photo - No lazy Sundays with this group! Week 7 of our Speed and Strength Program consisted of a ladder workout, followed by strength training with the amazing Andy of @nextphasestudios in Bethesda. We also worked on cadence. Do you know your cadence? You can do this on your own by counting how many times ONE foot hits the ground in 30 seconds. If you multiply that number by 4 (double to get both feet, double again for one minute) you will get your SPM- steps per minute or cadence. Ideal cadence for runners of any experience or pace is about 180 SPM, or 45 on one foot per 30 seconds. The reason two people with the same cadence can run different paces is that they have different endurance, strength and neuromuscular sense so that one person's 180 SPM carries them farther than the other person's 180 SPM, and they can keep it up longer. If your cadence is lower than ideal, you can work to focus 2-3 times per run, for a minute at a time, on increasing your turnover. We've found a running metronome like RunTempo or MetroTimer to be helpful in guiding runners to match turnover to a slightly higher cadence. Do not try to increase your cadence from 160 to 180 overnight; rather, aim to increase total cadence by 4-6 SPM at a time, and just practice this a few times every run to help teach your body the faster turnover, which translates to more efficient form. 
#runtips #runchat #instarunners #runningcoach #runfartherandfaster #werunsocial #werundc #werunmd #goaldigger #beatyesterday #motherrunner #runnersofinstagram #runnerscommunity

No lazy Sundays with this group! Week 7 of our Speed and Strength Program consisted of a ladder workout, followed by strength training with the amazing Andy of @nextphasestudios in Bethesda. We also worked on cadence. Do you know your cadence? You can do this on your own by counting how many times ONE foot hits the ground in 30 seconds. If you multiply that number by 4 (double to get both feet, double again for one minute) you will get your SPM- steps per minute or cadence. Ideal cadence for runners of any experience or pace is about 180 SPM, or 45 on one foot per 30 seconds. The reason two people with the same cadence can run different paces is that they have different endurance, strength and neuromuscular sense so that one person's 180 SPM carries them farther than the other person's 180 SPM, and they can keep it up longer. If your cadence is lower than ideal, you can work to focus 2-3 times per run, for a minute at a time, on increasing your turnover. We've found a running metronome like RunTempo or MetroTimer to be helpful in guiding runners to match turnover to a slightly higher cadence. Do not try to increase your cadence from 160 to 180 overnight; rather, aim to increase total cadence by 4-6 SPM at a time, and just practice this a few times every run to help teach your body the faster turnover, which translates to more efficient form. #runtips #runchat #instarunners #runningcoach #runfartherandfaster #werunsocial #werundc #werunmd #goaldigger #beatyesterday #motherrunner #runnersofinstagram #runnerscommunity

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runfartherandfaster's Instagram Photo - Huge props to virtual coaching client, Cathie, who PR'd at @lawyershaveheartdc on Saturday! When Cathie started running with us six months ago, her goal was to complete her first 5K. She's done that several times and is now on her way to training for a half marathon. Running helps us realize that our bodies and minds are capable of so much more than we ever imagined. Congratulations, Cathie! #runfartherandfaster #runnersofinstagram #runchat #beatyesterday #werundc #lovetocoach #runningcoach #goaldigger #10K #instarunners #runtips #runwashington #runlhh

Huge props to virtual coaching client, Cathie, who PR'd at @lawyershaveheartdc on Saturday! When Cathie started running with us six months ago, her goal was to complete her first 5K. She's done that several times and is now on her way to training for a half marathon. Running helps us realize that our bodies and minds are capable of so much more than we ever imagined. Congratulations, Cathie! #runfartherandfaster #runnersofinstagram #runchat #beatyesterday #werundc #lovetocoach #runningcoach #goaldigger #10k #instarunners #runtips #runwashington #runlhh

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runfartherandfaster's Instagram Photo - If you would like to follow my personal and non-running adventures, check out our personal accounts @julierunsfartherandfaster and @levinreichmann. In the meantime, you'll find all things running and RFF here!

If you would like to follow my personal and non-running adventures, check out our personal accounts @julierunsfartherandfaster and @levinreichmann. In the meantime, you'll find all things running and RFF here!

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runfartherandfaster's Instagram Photo - Congratulations to virtual coaching client, @runlizzierun2017, who set a new PR at @lawyershaveheartdc! #runcoach #runnersofinstagram #runfartherandfaster #runchat #werundc #lawyershaveheart #runlizzierun

Congratulations to virtual coaching client, @runlizzierun2017, who set a new PR at @lawyershaveheartdc! #runcoach #runnersofinstagram #runfartherandfaster #runchat #werundc #lawyershaveheart #runlizzierun

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runfartherandfaster's Instagram Photo - ...And what's a late night without an early morning to follow?! Traded in coaching for this week to direct the Oy Vey 5K. Congratulations to the overall winner, Lee Firestone! Props to all race directors and the sleep we lose worrying about logistics. Huge thanks to @mcrrc race timing for the support. Proud to donate all proceeds to Nourish Now to alleviate hunger in Montgomery County. #runmd #werunmaryland #werundc #werunsocial @runwashington #motherrunner #runforgood #5k #rockvillemd #bethechangeyouwanttosee

...And what's a late night without an early morning to follow?! Traded in coaching for this week to direct the Oy Vey 5K. Congratulations to the overall winner, Lee Firestone! Props to all race directors and the sleep we lose worrying about logistics. Huge thanks to @mcrrc race timing for the support. Proud to donate all proceeds to Nourish Now to alleviate hunger in Montgomery County. #runmd #werunmaryland #werundc #werunsocial@runwashington #motherrunner #runforgood #5k #rockvillemd #bethechangeyouwanttosee

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runfartherandfaster's Instagram Photo - This may be the first time that the word "mitzvahs" is used in an article in @runnersworldmag. Extremely excited and grateful to be able to share training tips in an piece written by the super runner and writer, @cindykuzma on managing life around training. Link in bio. #runfartherandfaster #jewishmother #momsbelike #motherrunner #mitzvahlife #momlife #runchat #runtips #beatyesterday #runnersworld #runnersofinstagram #marathontraining #werunmaryland

This may be the first time that the word "mitzvahs" is used in an article in @runnersworldmag. Extremely excited and grateful to be able to share training tips in an piece written by the super runner and writer, @cindykuzma on managing life around training. Link in bio. #runfartherandfaster #jewishmother #momsbelike #motherrunner #mitzvahlife #momlife #runchat #runtips #beatyesterday #runnersworld #runnersofinstagram #marathontraining #werunmaryland

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runfartherandfaster's Instagram Photo - Week four of our Speed and Strength Program! 1200s on the track, followed by Yoga for Runners with Amy Morrison. We love seeing our runners stretch their minds and bodies to achieve new goals. #runthemiles #yogaforrunners #runfartherandfaster #runthemiles #runnerscommunity #lovetocoach #motherrunner #werundc #runwashington #beatyesterday

Week four of our Speed and Strength Program! 1200s on the track, followed by Yoga for Runners with Amy Morrison. We love seeing our runners stretch their minds and bodies to achieve new goals. #runthemiles #yogaforrunners #runfartherandfaster #runthemiles #runnerscommunity #lovetocoach #motherrunner #werundc #runwashington #beatyesterday

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runfartherandfaster's Instagram Photo - One of the many benefits of early morning running is the opportunity to see the fleeting gifts of nature! My pot o gold consisted of 7 easy miles with friends. #runmd #werundc #werunsocial #seenonmyrun #motherrunner #runwashington #runfartherandfaster #nofilter #runnerscommunity #runnersofinstagram #runthemiles

One of the many benefits of early morning running is the opportunity to see the fleeting gifts of nature! My pot o gold consisted of 7 easy miles with friends. #runmd #werundc #werunsocial #seenonmyrun #motherrunner #runwashington #runfartherandfaster #nofilter #runnerscommunity #runnersofinstagram #runthemiles

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runfartherandfaster's Instagram Photo - Having a tough time going about the trivialities of life when beautiful children are targeted. Praying for the victims who remain in critical condition and the countless families affected by this evil. #manchester

Having a tough time going about the trivialities of life when beautiful children are targeted. Praying for the victims who remain in critical condition and the countless families affected by this evil. #manchester

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runfartherandfaster's Instagram Photo - We are back! You can find us here every Sunday for the next few months coaching amazing people who decided they would rather spend their Sunday morning getting faster and stronger. We are so lucky to have the opportunity to coach such wonderful people. Let's do this...Speed and Strength 2017. #runfartherandfaster #motherrunner #runmd #runwashington #instarunners #runnerscommunity #runlikeagirl #lovetocoach #believeinyourself #speedwork #thankyourunning

We are back! You can find us here every Sunday for the next few months coaching amazing people who decided they would rather spend their Sunday morning getting faster and stronger. We are so lucky to have the opportunity to coach such wonderful people. Let's do this...Speed and Strength 2017. #runfartherandfaster #motherrunner #runmd #runwashington #instarunners #runnerscommunity #runlikeagirl #lovetocoach #believeinyourself #speedwork #thankyourunning

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runfartherandfaster's Instagram Photo - Thanks @cindykuzma and @selfmagazine. We enjoyed contributing to this because every day is an opportunity to be better, faster and stronger. #runfartherandfaster #motherrunner #injuryfreerunning #runstrongrunlomg #runhappy #runnerscommunity #runnersofinstagram #selfmagazine #runnersbelike

Thanks @cindykuzma and @selfmagazine. We enjoyed contributing to this because every day is an opportunity to be better, faster and stronger. #runfartherandfaster #motherrunner #injuryfreerunning #runstrongrunlomg #runhappy #runnerscommunity #runnersofinstagram #selfmagazine #runnersbelike

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runfartherandfaster's Instagram Photo - After running Boston with a tiara last week, I was laughing so hard yesterday when our runners pulled off a little surprise for us at Pike's Peek...introducing the Princesses of Pike's Peek! Many PRs yesterday among the Run Farther & Faster runners, and some happily opted out of the opportunity to PR to pace others to a goal. This is why I love our Run Farther & Faster community so much. Congrats to all of our Pike's Peek and Parkway Classic runners! Next group program--Speed and Strength, which starts this Sunday at the Richard Montgomery High School track.

After running Boston with a tiara last week, I was laughing so hard yesterday when our runners pulled off a little surprise for us at Pike's Peek...introducing the Princesses of Pike's Peek! Many PRs yesterday among the Run Farther & Faster runners, and some happily opted out of the opportunity to PR to pace others to a goal. This is why I love our Run Farther & Faster community so much. Congrats to all of our Pike's Peek and Parkway Classic runners! Next group program--Speed and Strength, which starts this Sunday at the Richard Montgomery High School track.

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runfartherandfaster's Instagram Photo - Success is often defined by how we overcome obstacles. Keeping it real. Heartbreak Hill almost broke me this year, and lucky me--I now have a memento of this tough portion of the race to remind me that I can do hard things. Just as in life, a marathon is unpredictable, challenging, and even heartbreaking at times. In this moment, the temperature had just climbed, the sun hit the asphalt in just the right spot, and the hill was getting steeper. With over a 10K to go, the idea that a marathon is a 20 mile warm-up followed by a 10K race has never been truer. I wanted to quit, I questioned my life choices that brought me to this moment (I always have that dark thought in a marathon), and I thought about how heavy my legs suddenly felt. Fortunately, I've been down this rodeo of negativity before, and I immediately channeled the question my former coach, Mike Broderick, RIP, encouraged me to ask myself, "What can I do right now to overcome this moment?" So I did. I grabbed ice, poured water on me, pumped my arms, channeled the energy of my buddy, Ken, ignored the pace on my Garmin, and focused on moving one foot in front of the other until I crested the hill. I then felt a breeze and some cloud cover for which I have never been so grateful. Thankfully, that was just what I needed to snap out of it and continue my journey. We are constantly faced with tough moments in life. It's what we do when faced with those moments that defines us. #thankyourunning #bostonmarathon #beboston #runnerscommunity #instarunners #inspiringwomenrunners #bostonstrong #motherrunner #runnerscommunity #monitorthebeat #mcrrc #runlikeagirl #runwashington #runfartherandfaster

Success is often defined by how we overcome obstacles. Keeping it real. Heartbreak Hill almost broke me this year, and lucky me--I now have a memento of this tough portion of the race to remind me that I can do hard things. Just as in life, a marathon is unpredictable, challenging, and even heartbreaking at times. In this moment, the temperature had just climbed, the sun hit the asphalt in just the right spot, and the hill was getting steeper. With over a 10K to go, the idea that a marathon is a 20 mile warm-up followed by a 10K race has never been truer. I wanted to quit, I questioned my life choices that brought me to this moment (I always have that dark thought in a marathon), and I thought about how heavy my legs suddenly felt. Fortunately, I've been down this rodeo of negativity before, and I immediately channeled the question my former coach, Mike Broderick, RIP, encouraged me to ask myself, "What can I do right now to overcome this moment?" So I did. I grabbed ice, poured water on me, pumped my arms, channeled the energy of my buddy, Ken, ignored the pace on my Garmin, and focused on moving one foot in front of the other until I crested the hill. I then felt a breeze and some cloud cover for which I have never been so grateful. Thankfully, that was just what I needed to snap out of it and continue my journey. We are constantly faced with tough moments in life. It's what we do when faced with those moments that defines us. #thankyourunning #bostonmarathon #beboston #runnerscommunity #instarunners #inspiringwomenrunners #bostonstrong #motherrunner #runnerscommunity #monitorthebeat #mcrrc #runlikeagirl #runwashington #runfartherandfaster

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runfartherandfaster's Instagram Photo - I don't always wear a tiara when I run, but when I do, I have SO much fun! Boston number 9 is in the books. 3:32 and a BQ for 2018. Boston always brings weather drama, and this year was no exception with temperatures in the 70's and sunny skies for most of the race. Thankfully, though, the dew point was low, and after cresting the always tough Heartbreak Hill, I took advantage of the cross breeze, shoved ice in my bra, ate one last Honey Stinger, and persevered to the finish line. As I turned left onto Boylston, someone screamed, "Yass Queen," the crowd then screamed it again in unison, and that was all I needed to run wicked fast to the happiest place on earth...the Boston Marathon finish line. It's always an honor to run; and I am already excited to attend the ball again next year. Congratulations to all of the Boston finishers, particularly the Run Farther & Faster runners we have the honor of coaching. It was a tough day out there indeed. See you next year, Boston! #beboston #womensrunningcommunity #HShive #honeystingerambassador #nuunbassador #boston2017 #inspiringwomenrunners #motherrunner #yassqueen #runfartherandfaster #261fearless #runlikeagirl #bostonmarathon #rightonherefordleftonboylston #bostonstrong #instarunners #runnersofinstagram #teamwr

I don't always wear a tiara when I run, but when I do, I have SO much fun! Boston number 9 is in the books. 3:32 and a BQ for 2018. Boston always brings weather drama, and this year was no exception with temperatures in the 70's and sunny skies for most of the race. Thankfully, though, the dew point was low, and after cresting the always tough Heartbreak Hill, I took advantage of the cross breeze, shoved ice in my bra, ate one last Honey Stinger, and persevered to the finish line. As I turned left onto Boylston, someone screamed, "Yass Queen," the crowd then screamed it again in unison, and that was all I needed to run wicked fast to the happiest place on earth...the Boston Marathon finish line. It's always an honor to run; and I am already excited to attend the ball again next year. Congratulations to all of the Boston finishers, particularly the Run Farther & Faster runners we have the honor of coaching. It was a tough day out there indeed. See you next year, Boston! #beboston #womensrunningcommunity #hshive #honeystingerambassador #nuunbassador #boston2017 #inspiringwomenrunners #motherrunner #yassqueen #runfartherandfaster #261fearless #runlikeagirl #bostonmarathon #rightonherefordleftonboylston #bostonstrong #instarunners #runnersofinstagram #teamwr

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runfartherandfaster's Instagram Photo - Final shake-out run in Boston along the blue line to the finish...one more day! #beboston #runnahs #runfartherandfaster #inspiringwomenrunners #motherrunner #womensrunningcommunity #boston2017 #bostonmarathon

Final shake-out run in Boston along the blue line to the finish...one more day! #beboston #runnahs #runfartherandfaster #inspiringwomenrunners #motherrunner #womensrunningcommunity #boston2017 #bostonmarathon

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