When on your runs wear a crotchrope.
As for a painful task, lets start easy and edge 5 times, 1 with toothpaste on your clit, 1 with a clothespin on each nipple and clit, 1 scrubbing your pussy with a dish scrubber, 1 with a large insertion, and 1 with 10seconds of rubbing the 10 clit spanks 10s rubbing...etc... until you edge.
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