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Black Diamond RURP Micro Pin
Black Diamond's RURP micro pin climbing tool has stood the test of time. The thin-crack Realized Ultimate Reality Piton has been around for more than 50 years. When all else fails on dicey aid, the RURP's keen ability to hold in incipient cracks opens up otherwise unclimbable lines due to its dual-tapered blade. The RURP is cut from 4130 CrMo steel and comes with a wired cable for durability. -Vendor
$12.45 
My favorite pin
Few joys can match a perfect rurp placement. I'm constantly amazed that these things actually hold, but hold they do.
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Training Tips
Low weight, high rep circuit training combines the best of both worlds: aerobic and anaerobic training. Keeping the rest time in between high repeats low excercises like bench press, leg presses, inclined sit-ups, and upright rows is the key to maximum benefits.
As a long distance runner, a gradual increase in distance each week will allow you to build a solid areobic base. Distance increase should be no more than 10% of the previous week's distance.
When buying a new pair of running shoes, bring your old ones with you. You will get a better fit if you know if you supinate or pronate.
Heart monitors are useful for knowing when you are in the right zone for your training efforts. If you understand what your maximum heart rate is, you can set up your monitor to beep at you when you exceed the high or low range of your heart rate for the type of workout you are doing.
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