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Toko DMT Diamond File
The Toko DMT Diamond File puts that final perfect tune on your edges. It's also effective for a de-burring job after using a machine or grinder. The Diamond file is designed to fit into Toko waxing fixtures as well, so you can upgrade your existing pro setup. Sharp edges are your friends out on the hardpack, so make sure your tuning is diamond quality.
$30.95 
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Training Tips
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.
Cross training gives your body a chance to recover while still exercising. If yesterday has a hard run day up and down hills, then today's bicycle ride gives your aching knees a well deserved break.
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