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Harmony Rhino Nose Plug
The Harmony Rhino Nose Plug was devised by river guides in Portland, Oregon who were sick of taking the river home in their sinuses. A heavy-duty wire closure is secure yet comfortable enough that you won't want to leave it behind. A tether for attachment to your helmet strap keeps everything firmly attached, since nobody wants to go diving for their noseplugs without their noseplugs.
$8.95 
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Training Tips
Anaeroic threshold is when lactic acid starts to build up in your body as your muscles are not getting the oxygen they require. This threshold is typically expressed as a percentage of your VO2 max - the amount of oxygen per kilogram of weight that a person can use in converting fuel to energy. Elite athletes threshold might be as high as 90% of VO2 max.
Efficient running position allows you to run farther and faster. Keep the heel raise to a minimum, relax your upper body and hands, keep your upper body poised and quiet.
If you want to make progess in your training, join a running group. A commitment to meet on a regular basis with a group of like minded individuals will help you keep your focus.
An efficient long distance running stride will have you landing on your heal first and rolling to the front of your toes.
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