0m this week, the plan was to take a break after the winter to avoid the mid-end if summer crash.
Hammett had stated on Sunday that no running might make my legs hurt longer after the half. Boy they hurt every morning until Thursday, my calfs and hamstrings were locking up when I would get out of bed. Always made for a interesting morning wondering if I might fall. By Friday my legs felt fine, looking forward to starting to run again.
Monday, March 25, 2013
Friday, March 22, 2013
New Bedford
3/17 - Today was the New Bedford Half the 2nd race of the GP series. Was thinking I could run around 76mins, had a short trip over to the race as we stayed about 15mins away from the race. Arrived nice and early to get my number and catch up with some of the guys. Got in a east 2m warm-up with Hammett before making our way to the starting line, got into the 3rd row partially in a attempt to avoid the wind. I got out pretty relaxed over the first couple miles. I haven't done much for mileage or long runs so the thought of bonking was in the back of my mind, after 2m the lead women caught up to me I tried to stay relaxed and not worry about what was going on around me. Once we hit the down hill miles I tried to pick it up, at 5m Sam Wood was on the course and gave me some encouraging words. Shortly after a runner from TNT went by and I was able to latch on to him, I came thru 10m in 58:43 shortly after this I started to fall apart the last 5k was a struggle. I was happy that I continued to try and fight to catch up with the group in front of me.
Afterwards got in a good cool down with Hammett, Double J and KG quickly made our way inside to grab some food and relax for a bit before hitting the road.
Overall a rough day.
Splits
5:41
5:57
6:03
6:09
5:42
5:43
5:34
5:48
6:03
6:03
6:13
6:15
6:23
:39
Afterwards got in a good cool down with Hammett, Double J and KG quickly made our way inside to grab some food and relax for a bit before hitting the road.
Overall a rough day.
Splits
5:41
5:57
6:03
6:09
5:42
5:43
5:34
5:48
6:03
6:03
6:13
6:15
6:23
:39
Wednesday, March 13, 2013
3/11-3/17
Mon- 8.5 (60:50) legs were a bit sore from yesterday.
Tues - 9.5 (64:59) Had to find a new way home with the highway closed due to a accident. Was ready to run right away, not bad out a bit of rain but still warm. Had to change my planned run to swing thru the high school..needed a restroom.
Wed - 7m (40:18) progression run. Decided to stay away from the track today and get in a solid progression run instead. Good choice felt pretty good and was able to close out at 5:19 for my last mile.
Thurs - 5m (35:34) a bit tired today. Figured keep it light with the race this weekend.
Fri - 5m (40:13) maybe a bit long got some soft ground running in.
Sat - 3m (21:51) down in fair haven.
Sun- 17m New Bedford half
Tues - 9.5 (64:59) Had to find a new way home with the highway closed due to a accident. Was ready to run right away, not bad out a bit of rain but still warm. Had to change my planned run to swing thru the high school..needed a restroom.
Wed - 7m (40:18) progression run. Decided to stay away from the track today and get in a solid progression run instead. Good choice felt pretty good and was able to close out at 5:19 for my last mile.
Thurs - 5m (35:34) a bit tired today. Figured keep it light with the race this weekend.
Fri - 5m (40:13) maybe a bit long got some soft ground running in.
Sat - 3m (21:51) down in fair haven.
Sun- 17m New Bedford half
Monday, March 11, 2013
Paddys 5 Miler
3/10/13 - Paddys 5 mile in Portsmouth NH. Woke up around 730 for some breakfast before heading down to the race. I was supposed to do this once before in the first year but it was horrible weather and I decided to bail. This time around it was pretty good weather. I arrived at 9am and met up with Bob Wiles to catch up for a bit. Quickly ran into Chris and Heather Mahoney and talked about the course. Shortly after we set out for a 3m warm up, myself heather and Nate Jenkins. Chris races the day before so he was not running. The race started at 1030 I quickly settled into the chase pack, no one went with Nate we all just ran the race for 2nd. I launched on to the back of the pack and had the plan to no make any moves early, we clicked they the mile in 5:26 on guy made a move and another tried to cover I bumped up into 4th just trying to keep everyone close. We came thru 2m with a 5:28 the next mile I moved into 3rd only for a short time (maybe half a mile) the last 3m seemed to be much tougher then I had thought. Nate had mentioned it on the warm up of how it seems you could run faster in that section then you do. Mile 3 ended up being 5:59 I decided to dig deep and try and push forward, so after another running cruises by me he cover the gap between myself and 3rd quickly and was quickly out of sight. I pushed up the hill to mile 4 now being in 5th place, at about 4.5 the last person went by me which has lead to some confusion as he was not in the results. As I approached the finish both Chris and Bob we telling me to go and that he was done. I took off after him and with 100 to go someone tipped of the other runner as he was able to hold me off. Afterwards we got in a nice 3m cool down before the awards.
Overall I finished in 28:46 good for 5th thought I was 6th but can't complain. This was a fun race and enjoyed the course. I want to go back again and try and be a bit more fit for the event next time.
Next on the list is New Bedford half this weekend. I am much more confident going into this then I was for DH jones hoping to be under 76mins
Overall I finished in 28:46 good for 5th thought I was 6th but can't complain. This was a fun race and enjoyed the course. I want to go back again and try and be a bit more fit for the event next time.
Next on the list is New Bedford half this weekend. I am much more confident going into this then I was for DH jones hoping to be under 76mins
Monday, March 4, 2013
3/4 - 3/10
Mon- 7m (45:20) 2m warm up 8x min on/ min off 2m down. Covered 2.8m over the 16m avg. 5:42 pace.
Tues - Am 5m (36:58) Legs a bit sore. right knee was a bit sore today from the run sunday (aka all my falling)
Pm - 5m (37:09)
Wed - 11m (Track Workout) Mile, 2x800, 4x400 (Half Rest)
Got in a nice warm up thru the school was about 40 out. The lights were on at the track as the Lax's team was on the field. Workout went really well 5:15/2:35/2:31/74/73/74/69 might have been able to roll a bit more on the last one but coming down the home stretch in the first 200 the lax team was finishing practice and all started walking on the track lane 1-4 I yelled track and got minimal response some of them started to yell at ppl..I have noticed the coaches do nothing about them paying attention when they clearly see us there. As I went threw the group I decided to educate them quickly with "track means get out of the cussing way" (ill steal cussing from Ferenc for that little rant)
Thurs - am 3m (22:57)
Pm - 5.5 (43:08)
Fri - 10m (70:20) Did the first 7 or so with Eric before turning off to make the loop longer and get the full 10.
Sat - 5m (34:34) Keep it easy..was a bit faster then I thought it would be but then again it was really nice out.
Sun - 11m St. Paddy's 5 Miler - 28:46 (race report to follow)
Total - 62m
Tues - Am 5m (36:58) Legs a bit sore. right knee was a bit sore today from the run sunday (aka all my falling)
Pm - 5m (37:09)
Wed - 11m (Track Workout) Mile, 2x800, 4x400 (Half Rest)
Got in a nice warm up thru the school was about 40 out. The lights were on at the track as the Lax's team was on the field. Workout went really well 5:15/2:35/2:31/74/73/74/69 might have been able to roll a bit more on the last one but coming down the home stretch in the first 200 the lax team was finishing practice and all started walking on the track lane 1-4 I yelled track and got minimal response some of them started to yell at ppl..I have noticed the coaches do nothing about them paying attention when they clearly see us there. As I went threw the group I decided to educate them quickly with "track means get out of the cussing way" (ill steal cussing from Ferenc for that little rant)
Thurs - am 3m (22:57)
Pm - 5.5 (43:08)
Fri - 10m (70:20) Did the first 7 or so with Eric before turning off to make the loop longer and get the full 10.
Sat - 5m (34:34) Keep it easy..was a bit faster then I thought it would be but then again it was really nice out.
Sun - 11m St. Paddy's 5 Miler - 28:46 (race report to follow)
Total - 62m
Sunday, March 3, 2013
2/25 - 3/3
Mon- 0 had thoughts of taking time off. After a pep talk from Sam Wood those thoughts were out the window.
Tues - 8m (57:14) Eric had a loop planned and I followed. It was nice to keep it easy. Need to do this a bit more often.
Wed- Am 5m (38:17) had a training class all day but some time to kill in the morning. After work went to help a former co-worker with some home renovations .
Pm 4m (26:45)
Thurs - Am 3+ (23:20) more renovation work after work.
Pm 6+ (45:20) did a pick up for the last .57 in 3:01 felt good to turn the legs over.
Friday - 5+ (36:17) a bit quick for the day before a race. Everything felt good so no complaints.
Sat - 10m drove to Florence mass with the hope of a low key 5k to get things going. As I headed out for a warm up I saw Chris and Heather and ended warming up with them. Once the race went off it was 5 of us out front. Didn't see many splits on the course but just fought to hold on. We ended up being sent the wrong way for 3m which brought us out behind the finish line. A couple guys had gps watches on to give the total distance and we worked with the times to at least get the time and place right..still messed up in the online results. I ended up 5th with what we figure was 16:50 effort. There was a WMDP guy in front of me who was on 16:40 pace per his watch and I was 10secs back. All in all it worked out got the hard effort I was looking for and my legs felt like they were there.
Afterwards headed to Fyffe's for maple brew fest.
Sun - 9m at Ferenc's house. Went out on. The trails with the crew, the snow was pretty deep having short legs didn't help. Was a fun run tho..felt 7 or 8 times but no one saw cuz I suck at running in deep snow.
Tues - 8m (57:14) Eric had a loop planned and I followed. It was nice to keep it easy. Need to do this a bit more often.
Wed- Am 5m (38:17) had a training class all day but some time to kill in the morning. After work went to help a former co-worker with some home renovations .
Pm 4m (26:45)
Thurs - Am 3+ (23:20) more renovation work after work.
Pm 6+ (45:20) did a pick up for the last .57 in 3:01 felt good to turn the legs over.
Friday - 5+ (36:17) a bit quick for the day before a race. Everything felt good so no complaints.
Sat - 10m drove to Florence mass with the hope of a low key 5k to get things going. As I headed out for a warm up I saw Chris and Heather and ended warming up with them. Once the race went off it was 5 of us out front. Didn't see many splits on the course but just fought to hold on. We ended up being sent the wrong way for 3m which brought us out behind the finish line. A couple guys had gps watches on to give the total distance and we worked with the times to at least get the time and place right..still messed up in the online results. I ended up 5th with what we figure was 16:50 effort. There was a WMDP guy in front of me who was on 16:40 pace per his watch and I was 10secs back. All in all it worked out got the hard effort I was looking for and my legs felt like they were there.
Afterwards headed to Fyffe's for maple brew fest.
Sun - 9m at Ferenc's house. Went out on. The trails with the crew, the snow was pretty deep having short legs didn't help. Was a fun run tho..felt 7 or 8 times but no one saw cuz I suck at running in deep snow.
Tuesday, January 29, 2013
1/28-2/3
Mon- 6+ (44:11) nice shakeout run in between the snow and freezing rain. We had about an hour gap between them to sneak a run in.
Tues - 7+ (51:44) didn't get out till 8:30pm it was raining from 5-8 we checked outside at 815 and realized we had a gap between the rain storms.
Wed - 9+ (1:01:22) Overdressed with (half-tights, long and short sleeve, hat and gloves) Big surprise considering its still January. Other then that it was a perfect night for a run, slight fog in some areas and minimal traffic.
Thurs - 8m (58:05) complete change from yesterday...back to cold and windy. Got out the door fairly early tonight before we head out for a bit for Eric's bday!
Fri - 0m Was a bit lazy today, was feeling a bit under the weather. Made the decision to take a day off and get some extra rest.
Sat - Am 5m (33:57) Got out early, keep it really relaxed and felt really comfortable.
Pm - 7m (44:17) Got out around 3pm and just wanted to cover some distance, made a decision on some loops around the area felt really relaxed and could have keep going.
Sun - 20m (2:11:30) Went down to Albany to do the winter series run. They had a 4,10 and 20 mile race, a lot of people were doing the 10 and trying to chase some fast times. Myself, Jim and Joe were all doing the 20m and were looking for a long run, both of those guys are real tough runners. We keep it at a honest pace and Joe had us bouncing between 6:25 - 6:30 pace, I was a bit nervous when I heard the pace only 5m into the run but figured it didn't feel hard so I would stick with them. I stayed with them until about 15m when I originally thought I had fallen off the pace, I continued to cruise along and remind myself it was only a long run and that I didn't want to go to the well to try and catch up. Found out shortly after the finish that they had cranked the pace down to 6:0x's for the final 5m. Overall a great run and good way to finish off the week.
Total - 63m
Happy with the week and looking forward to racing next week at the bradford 5m. This was also a big confidence booster with DH Jones being 3 weeks away. Starting to think I am rounding into shape and ready to run a good race.
Tues - 7+ (51:44) didn't get out till 8:30pm it was raining from 5-8 we checked outside at 815 and realized we had a gap between the rain storms.
Wed - 9+ (1:01:22) Overdressed with (half-tights, long and short sleeve, hat and gloves) Big surprise considering its still January. Other then that it was a perfect night for a run, slight fog in some areas and minimal traffic.
Thurs - 8m (58:05) complete change from yesterday...back to cold and windy. Got out the door fairly early tonight before we head out for a bit for Eric's bday!
Fri - 0m Was a bit lazy today, was feeling a bit under the weather. Made the decision to take a day off and get some extra rest.
Sat - Am 5m (33:57) Got out early, keep it really relaxed and felt really comfortable.
Pm - 7m (44:17) Got out around 3pm and just wanted to cover some distance, made a decision on some loops around the area felt really relaxed and could have keep going.
Sun - 20m (2:11:30) Went down to Albany to do the winter series run. They had a 4,10 and 20 mile race, a lot of people were doing the 10 and trying to chase some fast times. Myself, Jim and Joe were all doing the 20m and were looking for a long run, both of those guys are real tough runners. We keep it at a honest pace and Joe had us bouncing between 6:25 - 6:30 pace, I was a bit nervous when I heard the pace only 5m into the run but figured it didn't feel hard so I would stick with them. I stayed with them until about 15m when I originally thought I had fallen off the pace, I continued to cruise along and remind myself it was only a long run and that I didn't want to go to the well to try and catch up. Found out shortly after the finish that they had cranked the pace down to 6:0x's for the final 5m. Overall a great run and good way to finish off the week.
Total - 63m
Happy with the week and looking forward to racing next week at the bradford 5m. This was also a big confidence booster with DH Jones being 3 weeks away. Starting to think I am rounding into shape and ready to run a good race.
Wednesday, January 23, 2013
1/21-1/27 no terrier
Mon - 0m had a going away event for a co-worker. Took a day to relax before I start to bring the miles back up. After Sundays race it confirmed I won't be at the terrier invite haven't run fast enough.
Tues 9+ on the treadmill at PF not sure the distance 100% as on of my ear buds feel out I hit the stop button at about 6m and had to restart. Ended up doing my like 2m with no music as I tried new headphones and they wouldn't stay in. Got some lifting afterwards.
Wed - 9m (60:48) on the treadmill again, this time no real head phone issues. Cracked it down to 520 for the last 2m and with about 200 to go as I hit a hour the treadmill threw a curve ball (cool down) changing the pace very quickly I was able to recover and get it back to 7min pace to close out the 9.
Thurs- 0m felt pretty tired all day and decided to take a nap when I got home. This turned into sleeping till 8 at that point I knew the gym wasn't going to happen. Made some dinner then back to bed at 1030 for a total of 13hrs of sleep.
Fri- 5m (39:40) finally out doors!! Felt a bit off being out side but we were able to get in a easy jog instead of using the treadmill.
Sat- 12m (1:24:xx) in Ballston spa with the willow crew. A bit cold to start but not bad once we got going. Afterwards we headed to Lowell to meet Brandon and Mel, then off to BU to watch Rupp race the mile..it was awesome.
Sun- 15+ (1:42:20) from my parents house. Went down thru Dover then back up the back roads to complete the loop. It was awesome out, a little bit of head wind coming back to Barrington but still a great run.
Total - 50m (5days)
No workout this week with being on the treadmill. Be back to working out this up coming week and possible race at Dartmouth.
Tues 9+ on the treadmill at PF not sure the distance 100% as on of my ear buds feel out I hit the stop button at about 6m and had to restart. Ended up doing my like 2m with no music as I tried new headphones and they wouldn't stay in. Got some lifting afterwards.
Wed - 9m (60:48) on the treadmill again, this time no real head phone issues. Cracked it down to 520 for the last 2m and with about 200 to go as I hit a hour the treadmill threw a curve ball (cool down) changing the pace very quickly I was able to recover and get it back to 7min pace to close out the 9.
Thurs- 0m felt pretty tired all day and decided to take a nap when I got home. This turned into sleeping till 8 at that point I knew the gym wasn't going to happen. Made some dinner then back to bed at 1030 for a total of 13hrs of sleep.
Fri- 5m (39:40) finally out doors!! Felt a bit off being out side but we were able to get in a easy jog instead of using the treadmill.
Sat- 12m (1:24:xx) in Ballston spa with the willow crew. A bit cold to start but not bad once we got going. Afterwards we headed to Lowell to meet Brandon and Mel, then off to BU to watch Rupp race the mile..it was awesome.
Sun- 15+ (1:42:20) from my parents house. Went down thru Dover then back up the back roads to complete the loop. It was awesome out, a little bit of head wind coming back to Barrington but still a great run.
Total - 50m (5days)
No workout this week with being on the treadmill. Be back to working out this up coming week and possible race at Dartmouth.
Thursday, January 17, 2013
1/14-1/20
Mon - 0 scheduled day off. Was nice to relax and get everything together for the week without having to worry about time to run.
Tues - 10.5 (67:57) met up with Derrick and did a loop with him. Then added on thru the neighborhoods. Felt relaxed and easy.
Wed- 8m (workout) did 6x4/6x2 alternating all on 200 rest. Went really well was able to run smooth and felt like I had some extra gears if I needed them. Times: 72/35/72/35/73/35/72/34/72/34/70/33 did the workout on the side road which I am starting to get used too. Looking forward to the GBTC meet this weekend.
Thurs - 9+ (62:14) nice and easy recovery run. A bit chilly out tonight but nothing to bad.
Fri - 7.5 (52:43) Really cold out tonight, we decided to just do a out and back thru the high school. Running wise everything was good the temps tho sucked I hate having to wear that much cloths to run and not freeze.
Sat - 5+ (33:09) Was a bit over dressed really didn't need the jacket or hat, wasn't really paying attention to my watch just tried to keep my breathing and form relaxed. Cruised thru the run with little effort, seems things are starting to line up.
Sun - 8m went to the GBTC track meet, pretty easy ride down in the am, planned to run the mile/800 had some hopes that I would get a break thru race didn't quite happen. Ended up 4:48 for the mile just didn't have that confidence to try and run with the leaders. The 800 was a bit of. A rush I expected to have the invite then at least one open heat before me. Ended up just being one open heat, I was one of the last seeds and knew I would get pulled out fast. Which was a bit of a confidence boost to get out fast and not die to bad.
Not sure when the next race will be with the restrictions on the next few meets maybe Dartmouth or I will hold off till the USATF meet.
Total - 49 miles
The next few weeks I gotta bump the miles a bit and keep doing the speed work.
Tues - 10.5 (67:57) met up with Derrick and did a loop with him. Then added on thru the neighborhoods. Felt relaxed and easy.
Wed- 8m (workout) did 6x4/6x2 alternating all on 200 rest. Went really well was able to run smooth and felt like I had some extra gears if I needed them. Times: 72/35/72/35/73/35/72/34/72/34/70/33 did the workout on the side road which I am starting to get used too. Looking forward to the GBTC meet this weekend.
Thurs - 9+ (62:14) nice and easy recovery run. A bit chilly out tonight but nothing to bad.
Fri - 7.5 (52:43) Really cold out tonight, we decided to just do a out and back thru the high school. Running wise everything was good the temps tho sucked I hate having to wear that much cloths to run and not freeze.
Sat - 5+ (33:09) Was a bit over dressed really didn't need the jacket or hat, wasn't really paying attention to my watch just tried to keep my breathing and form relaxed. Cruised thru the run with little effort, seems things are starting to line up.
Sun - 8m went to the GBTC track meet, pretty easy ride down in the am, planned to run the mile/800 had some hopes that I would get a break thru race didn't quite happen. Ended up 4:48 for the mile just didn't have that confidence to try and run with the leaders. The 800 was a bit of. A rush I expected to have the invite then at least one open heat before me. Ended up just being one open heat, I was one of the last seeds and knew I would get pulled out fast. Which was a bit of a confidence boost to get out fast and not die to bad.
Not sure when the next race will be with the restrictions on the next few meets maybe Dartmouth or I will hold off till the USATF meet.
Total - 49 miles
The next few weeks I gotta bump the miles a bit and keep doing the speed work.
Wednesday, January 9, 2013
1/7 - 1/13
Mon- 0 scheduled day off. After a long day at work I decided to take the day off instead of doing a shake out. Used the new mini pizza stone I received over Christmas. And made a spinach and kale pizza. The pizza was great pizza stone 1 use only I guess.
Tues - 10m (68:18) met up with Derrick at 6pm (he is coming back from a hip injury , modified loop to keep his miles lower. Then added on to get the full distance. Had a quick snack then to PF for some lifting
Wed- 8m another longer day at work lead to me not getting out the door till 7pm for my workout. I made the trip to par del rip (a back road) to do the planned 4x2/2x4/1x8/2x4/4x2 workout. With it being on the road and at night we use the side streets as markers which make some of the reps a bit longer. One would thing no big deal but trying to rip a 200 and having to go 7-8 seconds longer just plan sucks!!! The times are converted to meet the planned workout 33/34/34/35/73/71/231/70/73/33/34/34/34. Overall not a bad workout I was a bit over dressed but happy I got the work in.
Thurs - 7m (45:32) was a weird day after lunch today I became extremely tired. Got home just after 5, decided to lay down for a min...woke up at 640 and had the light not been on I probably wouldn't have got up.
Fri- 8.5 (54:53) was supposed to be a 20min tempo in the middle. Due to rain and slippery roads we decided to bag the tempo and just run. Surprisingly was able to cruise where the roads were clear.
Sat- 8.5 (track workout) 8x400 full rest went pretty good. Legs were a bit tight from minimal stretching yesterday. Times: 69/73/70/72/71/72/70/71
Seemed to not be able to roll as much in one direction as I could the other, was a bit stranger but never the less got it done.
Sun - 16m (1:54:30) Went down to Albany and ran around while people were doing the winter series, ran the first 10k with Andrew McCarthy. I took a quick bathroom break before going back out did a mile or so with Rich and Shaun, headed back out to do a loop on the course caught up to some people and ran with someone from utopia it was pretty cool we talked about the mountain racing scene. With 2 miles to go I picked it up to catch a co-worker and help him finish up, I could see him in the distance and he was checking the watch a lot. Usually a sign of hurting caught up and ran the like 1-1.5 to the finish to close out the day.
Total - 57m (6days)
Tues - 10m (68:18) met up with Derrick at 6pm (he is coming back from a hip injury , modified loop to keep his miles lower. Then added on to get the full distance. Had a quick snack then to PF for some lifting
Wed- 8m another longer day at work lead to me not getting out the door till 7pm for my workout. I made the trip to par del rip (a back road) to do the planned 4x2/2x4/1x8/2x4/4x2 workout. With it being on the road and at night we use the side streets as markers which make some of the reps a bit longer. One would thing no big deal but trying to rip a 200 and having to go 7-8 seconds longer just plan sucks!!! The times are converted to meet the planned workout 33/34/34/35/73/71/231/70/73/33/34/34/34. Overall not a bad workout I was a bit over dressed but happy I got the work in.
Thurs - 7m (45:32) was a weird day after lunch today I became extremely tired. Got home just after 5, decided to lay down for a min...woke up at 640 and had the light not been on I probably wouldn't have got up.
Fri- 8.5 (54:53) was supposed to be a 20min tempo in the middle. Due to rain and slippery roads we decided to bag the tempo and just run. Surprisingly was able to cruise where the roads were clear.
Sat- 8.5 (track workout) 8x400 full rest went pretty good. Legs were a bit tight from minimal stretching yesterday. Times: 69/73/70/72/71/72/70/71
Seemed to not be able to roll as much in one direction as I could the other, was a bit stranger but never the less got it done.
Sun - 16m (1:54:30) Went down to Albany and ran around while people were doing the winter series, ran the first 10k with Andrew McCarthy. I took a quick bathroom break before going back out did a mile or so with Rich and Shaun, headed back out to do a loop on the course caught up to some people and ran with someone from utopia it was pretty cool we talked about the mountain racing scene. With 2 miles to go I picked it up to catch a co-worker and help him finish up, I could see him in the distance and he was checking the watch a lot. Usually a sign of hurting caught up and ran the like 1-1.5 to the finish to close out the day.
Total - 57m (6days)
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