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<p>Hello.....hello......hello............</p>
<p>Almost 2 pm and I'm wondering if anyone is out there ?</p>
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<p>Or are you all still out on your LRs?</p>
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<p>Hope Erika's ultra is going OK.</p>
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<p>4 EZPZ trail miles for me late this morning, following my local mountain bike tracks. IRC. Expected plenty of riders out there on such a fine day, but it was completely deserted.  Except for the first few strides, the knee stayed just fine throughout.  Stretched for a long time against the bridge railings down the road, soaking in the early fall-type smells and listening to the babbling of the stream below.</p>
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<p>Life is good!</p>
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<p>Enjoy your day, everyone!</p>
 

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<p>Hi Heme,</p>
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<p>I'm here. We had matching runs today..... 4 miles on the trail. Happy to hear the knee held up.</p>
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<p>Easy, easy week for me. I've logged a whole 12 miles so far.</p>
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<p>Fall has arrived full force in the PNW. Our summer lasted about a week.</p>
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<p>Wow Dove!   How can you even function on 12 miles a week?</p>
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<p>Heme - glad that knee behaved today.</p>
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<p>Hey Craig and Opie</p>
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<p>19 miles this morning in 2hr 30 mins.   2 X 5 mile intervals at mp with 2 mile between.  was 12 secs off pace on first and 6 secs off on 2nd.   Good enough.</p>
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<p>laters,</p>
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<p>ks</p>
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<p>Swazi 5K race this morning, 21:54, good enough for 3rd AG, but still got beat by a 10 year old boy. He was fast, I just barely beat his mom, who was 1st OA female.</p>
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<p>Have a great weekend,</p>
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<p>Paul</p>
 

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<p>Hi Opie and Pro--hope a Boomer Meetup works out.  Nice trail miles, Heme and Dove; the trails here are a little too muddy right now.  Nice racing, Paul.  Nice LR, ksrunr. I think your pace for 19 M was faster than mine for 7.5 M.  I ran to a Fitness Center (3.25 M), worked on the machines and did a mile on the TM, then ran home.  Outside miles averaged 8:27 m/M.  It was 53F and sprinkling on the way home.  I love running in cool weather and didn't want to stop.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Opie</strong> <a href="/forum/thread/70190/silent-saturday-9-18#post_1946451"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Whoops.  Double thread.  Maybe Hally or Tammy can merge them.  Dove, it's still like summer here although we've had a hint of fall at times.</p>
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<p><br>
I wish we had a long, hot summer. I needed the heat training. I'm afraid I'm going to suffer terribly in Arizona because of it.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>ksrunr</strong> <a href="/forum/thread/70190/silent-saturday-9-18#post_1946465"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Wow Dove!   How can you even function on 12 miles a week?</p>
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I really didn't have a choice. Mid-week I drove to one of my favorite running routes. When I got there, I was in the middle of listen to something on the radio so I shut my eyes for a moment while the story finished. I woke up an 1 1/2 hours later. I guess I needed the sleep more than the run. I took that as a sign to back WAY off this week.</p>
 

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<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Dove</strong> <a href="/forum/thread/70190/silent-saturday-9-18#post_1946482"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><br><br><p><br>
I really didn't have a choice. Mid-week I drove to one of my favorite running routes. When I got there, I was in the middle of listen to something on the radio so I shut my eyes for a moment while the story finished. I woke up an 1 1/2 hours later. I guess I needed the sleep more than the run. I took that as a sign to back WAY off this week.</p>
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That's funny Dove!  Nice unexpected nap!</p>
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<p>Some early morning miles here today.</p>
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<p>Close enough pacing KS - nice 19! </p>
<p>Paul - nice 5K this morning.</p>
<p>Hiya Heme, Opie & Pro!</p>
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<p>Quiet here today - more so than usual.</p>
 

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<p>I ran my last long run before TCM today.  20 miles in 3:08.  I felt good on this one and glad the last LR is in the bag.  This was probably the first run in 2 months where I didn't worry about the achilles.  It ached some at points, but nothing much.  A little rain cloud came through at about mile 3 to 5 and soaked me through.</p>
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<p>To give you an idea of the difference weather makes, last week in N. Michigan I ran 21 miles in 3:05 and could have run more.  A mile less today and 3 minutes slower.  But that's okay.  That's how it's supposed to be in 80° and 60% weather versus 51°.</p>
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<p>Thinking about Holly who had a good day and Erika, and Deez today as they run their races.  Let us know how it goes!</p>
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<p>Bill</p>
 

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<p>Hey there Life is Good Heme...nice run description and here's hoping the cartilage or lack thereof issue will be a non-issue</p>
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<p>8 miles this morning including a 5 mile race in 33:22, PR and a deep orange mum plant as a prize for first in 40-49, hustled home to get the kiddo to hockey practice, shopped a bit since the rink is near Costco and then hustled him back to town for the treadmill marathon fundraiser for his x-country team. He did remember to take his skates off and left his helmet in the car. <img alt=":)" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif" title=":)"></p>
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<p>Sleep is a part of training too Dove. Smart move and you are SO strong---a back-off period week will work wonders.</p>
 

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<p>Hey. Awesome 19 miler for KS, and strong 20 miler for Byll! Nice when that last one is in the bag, right?</p>
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<p>And another hot PR for CNYrunner. Wow woman, that's just fabulous running.</p>
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<p>Paul, is that a 5k PR? It seems a lot of our times have been similar recently. That's my 5k PR from earlier this summer!</p>
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<p>Glad the knee mostly cooperated, Heme. </p>
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<p>Well, I'm glad that's done. Ran another PR time (5:06:40 unofficial, about a 3 minute PR), but it was a rough run with cramping in my calves after mile 17 and nerve pain shooting down my legs in the last 5 miles. That's what really did me in. I was on track for a stronger PR if not a sub-5, but those tingles and zaps down my legs (and the 3rd toe of my left foot, how's that for specific?) really pulled me down. Oh well. It was a beautiful day, I didn't get hurt (no falls, no blisters, no chafing) and got a PR. What's not to like?</p>
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<p>I have to say, I do owe this to Dove. She's said before that on these longer runs, there's a point where things hurt and it sucks and you just want to quit. But she says "It hardly ever gets worse, and it frequently gets better." Well, it wasn't going to get much better without some extreme electrolytes and a nerve block, but it didn't get worse. And I could say "ok this isn't so bad, I can handle this for xx more miles" and would do the mental math to see what I'd have to do each mile to still PR. Cool. Thanks, Dove!</p>
 

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<p>Ran my 10K this morning.  Went over this bridge.</p>
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<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/57439/width/1000/height/800/flags/" target="_blank"><img alt="Kemah-Bridge-Full.jpg" src="../../../image/id/57439/width/1000/height/500" style="; width: 1000px; height: 500px"></a></p>
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<p>I was under the impression that we would go over and back.  That's what the website said.  But they meant over and back AND over and back.  FOUR TIMES over that bridge!  Since I never do any hill training (none around other than driveways), I was proud of my 1:08:25 time. </p>
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<p>I know I was 14th in my 45-49 age group of gals, at least 24 of those I think.  I saw early results posted before everyone finished, and I haven't seen the final results online yet.</p>
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<p>Saw an old Ultimate pal there and his wife, so that was fun.  Didn't chow down much before or afterwards, and went to work for a bit on the way home (we have showers at work), but by the time I had got cleaned up, I was getting a little shaky.  I'm usually done with my long runs by the time this race started (8am), so was getting a little low on fuel by 10:30am.  I've taken care of that now!  Big bowl of popcorn after a yummy Sonic burger and watching college football helped a lot!  But still feeling pretty tired.  I did not walk at all on the bridge, but I did when looping underneath.  SO much fun to take big long gliding strides on the way down - like flying!</p>
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<p>Good runs to all for the weekend, and I hope you all have time to relax and enjoy family and friends!</p>
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<p>CORRECTION - 19th of 50 in my age group!</p>
 

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<p>KickWomen Rock!</p>
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<p>Laura, ignorance is bliss!  You might have been filled with dread had you known it was a quadruple crossing, but you nailed it.  Well done!</p>
<p>Way to tough it out, evanf!  But if you can do math, you didn't run HARD enough.  <img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" title="">   Heh heh.  Congrats on a very well-earned PR.</p>
<p>CNY, is that a lifetime PR?  It wouldn't surprise me.  That is stunning speed.  Great prize and kudos to the kiddo.</p>
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<p>Congrats, Paul.</p>
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<p>Excellent LRs, ksr and Bonger!</p>
<p>Soothing thoughts coming your way, Dove.</p>
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<p>Pro?!?!  <img alt="" src="http://files.kickrunners.com/smilies/icon_cheers.gif" title=""></p>
 

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<p>Congrats!</p>
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<p>Dove, I think I have a good quote for you now to deal with that Arizona heat. <img alt="" src="http://files.kickrunners.com/smilies/smile.gif" style="width:16px;height:16px;" title=""></p>
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<p>I went for a nice little bike ride this evening.</p>
 

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<p><span lang="en">Trail marathon as my last long run. Sunny, but very cool with a little wind. Perfect conditions. A chance to test my race prep.</span></p>
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<p><span lang="en">Bad news - forgot earphones for mp3 player, minor oops, I‘ll just run without music.</span></p>
<p><span lang="en">Bad news - forgot fanny pak, but with the good conditions just a minor oops, no need to carry water and I will carry my licorice in my gloves.</span></p>
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<p><span lang="en">Good news - everything else. Carbo loading, nutrition, shoes, gear - all good.</span></p>
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<p><span lang="en">I wasn't sure what time to aim for. My course pr was 4:34. My training has been going well and I thought sub 4:30 - maybe even 4:25 was possible. I would run by feel but try to push when I could. It was chilly at the start line which is a good sign, got in some good stretching and warmup, and had a Gatorade G1 preworkout . The national anthems were played. The starter raised the gun, and nothing. The blank was a dud, but the guy running the chip controller unit had pushed the button and started yelling “RUN“, and we're off.</span></p>
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<p><span lang="en">The first 7 miles are on paved roads, bike trails, and dirt roads, with only a few minor hills. The first mile has a lot of down hill which means that mile 26 has a lot of uphill. Miles 1,2,3 in 8:00, 8:29, 8:28. Almost 2 minutes a mile faster than my outside goal, but I want to put time in the bank during the easy parts. I ease off a little but try to maintain.</span></p>
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<p><span lang="en">Miles 4,5,6,7 in 9:02, 9:06, 9:04, 8:38. So far so good. But now come 5 miles of hilly trails in the forest. Lots of ups and downs and roots and camber. I start walking the steeper uphills and the aid stations. This section will really determine what kind of race I have.</span></p>
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<p><span lang="en">Miles 8, 9, 10, 11, 12 in 10:47, 11:07, 11:37, 11:22, 10:46. I am pleased with the times and still feeling strong. It looks like 4:25 is possible today. About 5 runners passed me in this section. The old guy in red shorts, the old guy in red white and blue shorts, the husky bald guy who looks like he shouldn't be ahead of me, the gray shirt guy who has broken his foot twice. A brief word of encouragement to each as they passed me, with me muttering under my breath “let’s see how you are doing at mile 24”. Back on the paved trails for the next five miles and I pick up the pace.</span></p>
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<p><span lang="en">Miles 13, 14, 15, 16, 17 in 9:38, 9:53, 9:56, 10:09, 9:27. More time in the bank and I’m still feeling pretty good. Another 4 mile segment in the steep hills. Hit half way in 2:06, and thought a 2:14 second half was possible and started thinking about a sub 4:20 finish. Something is wrong with their mat placements. I hit mile 13 in 2:06:03, and the half marathon in 2:06:39. No way did I cover .1 miles in 36 seconds, that’s 6:00 pace.</span></p>
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<p><span lang="en">Miles 18, 19, 20, 21, 22 in 10:55, 10:51, 10:41, and 19:28 (21 and 22 combined, I missed the mile 21 marker). Mile 21 was probably around 10:00 and mile 22 was probably 9:30. In this segment of hills I passed 8 runners including all 5 who had passed me in the mile 7-12 segment. Because of the out and back loop I knew that 10 miles later the husky bald guy was now 7 minutes behind me.</span></p>
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<p><span lang="en">We are on dirt roads for 2 more miles and then 2.2 of city streets. Relatively level except for the half mile steep climb during mile 26. I try to pick up the pace a little and pass a few runners, most who are only jogging sporadically, including the guy who is walking like a penguin, probably from chafing.</span></p>
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<p><span lang="en">Miles 23, 24, 25, 26 in 9:27, 9:45, 9:32, 9:28, and a .2 in 1:53. I am in no mans land the last 3 miles. I never see the next runner ahead even though there were straightaways I could see a half mile a head, and the runners behind me faded out of sight. Instead of an all out push I just maintain a steady pace and don’t risk a blowup. My watch says 4:17:29. Because of the snafu with the gun at the start my official time will probably be a few seconds slower. It turns out the nearest runner finished 1:30 ahead of me - I would have caught her in one more mile. The nearest runner back was 3 minutes behind me. From mile 17 to the end I passed 13 runners and no one passed me.</span></p>
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<p><span lang="en">A course pr by almost 17 minutes. And I felt like I could run several more miles at a good pace. A great run in good conditions. My 5<sup><span style="font-size:small;">th</span></sup> fastest marathon, only 5 seconds behind # 4. An excellent long run, now it is taper time. Maybe a time trial half next weekend and my target marathon two weeks later.</span></p>
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<p>Only two people negative split the course, including the last place guy who ran 3:19 and 3:10 for a 6:29 finish. I am happy with my 2:06:39 - 2:10:50 splits. I was 28th out of 62. But as usual my age group is loaded and I was 7th out of 8. Reminds me of a half marathon 3 years ago where I finished in 52nd out of 500 entries, but half (26) of the runners ahead were in my age group.</p>
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<p><span lang="en">Good running everybody.</span></p>
 

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<p>wow! Look at these PR's and great runs today!  KickMasters Rock indeed!!</p>
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<p>Erika - funny that you zoned in on that statement from Dove. It's a statement that has stuck in my memory bank also and figured someday I'd need to repeat that one over in my head. congrats on your ultra!!</p>
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<p>HUGE PR for you Plugging Along!</p>
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<p>and very very nice time on that challenging bridge there Laura!</p>
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<p>that's an excellent time on that 20 mile run Bill. TCM will be good to you. I gotta feelin'!!</p>
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<p>I volunteered for about 5 hrs yesterday afternoon/early evening at the check-in of Pine to Palm 100 mile that started at 6 a.m. I really enjoyed helping out and checking all those uber cool ultra peeps in.  We've been having non stop rain since about 7:00 a.m. this morning though - sometimes a light misty rain, lots of times it's been a hard forceful rain. I'm sure there are a few runners cursing the rain by about now - 14+ hrs into the race. A few of the top runners are expected to start coming in around midnight/1 a.m. The vast majority by daybreak and all throughout the morning.</p>
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<p>My son had this first tackle football game this morning and they won 33-0 with DS scoring 3 of the TD's. They played real well - looked like some real football out there! and they were all mudballs at the end also. it was a sloppy mess out there.  Then he had a bday party to go to this afternoon, so I went to the gym, did a bit of weights, ran 4.5 miles on the TM. Then on my way home, my friend Laura was driving behind me, called me on my cell and said she's going for a run when she gets home and did I want to join her. So, I put in another 4 miles (this time in the rain), for a total of 8.5 today.</p>
 

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<p>Ran a 5k this morning and redid my bathroom (toilet and floor) this afternoon, with invaluable help from a good friend. </p>
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<p>20:42 in the 5k.  :03 slower than my PR set last year, but :20 to :40 faster than anything I've run since then, so I'm almost satisfied with it.  Heck, it could have been 20 meters too long and I actually ran a PR, right?</p>
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<p>9 hours ripping up tile, replacing the toilet flange and wax ring and all of the tile, plus a little bit of the wood floor.  Almost done - we can go to church tomorrow morning at least.</p>
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<p>Brian</p>
 

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<p>just got to say...kick-girls rocckkkkkkkkkkkkkkk!<img alt="" src="http://files.kickrunners.com/smilies/occasion14.gif" title=""></p>
<p>heck of a race for Karin and Erika!!!!!!!!!<img alt="" src="http://files.kickrunners.com/smilies/wav.gif" title=""></p>
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<p>Laura, I love that picture of the bridge....hillls are our friends...I have been told.</p>
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<p>Happy napping Dove...way to listen to your body!</p>
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<p>I ran one hour today at dusk... and the quads were the friendliest they have been with me in a long while. So...moving on....</p>
 
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