tag:blogger.com,1999:blog-70644743173738944872024-02-07T04:24:45.697-08:00100 Miles for JustinRunning 100 miles during Childhood Cancer Awareness Month in memory of the bravest boy I know.Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.comBlogger36125tag:blogger.com,1999:blog-7064474317373894487.post-59844280753395530922013-09-30T09:29:00.004-07:002013-09-30T09:29:40.930-07:00100 Miles CompleteSo after this happened (6 minutes faster than my secret goal time!):<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRAz0nwavrU_vdrA4c9k7Vs8rFmkUpmQ5hvTl0WY4hcioIEAlSkIR-VAthzYr1ivpxNZQ6rOc64eG_rJoMR2yXz6feRdweNLfKXbDpEQloxSL7lz1mMxvHM349pQABwCLkgVKGU1kLE-w/s1600/Capture2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRAz0nwavrU_vdrA4c9k7Vs8rFmkUpmQ5hvTl0WY4hcioIEAlSkIR-VAthzYr1ivpxNZQ6rOc64eG_rJoMR2yXz6feRdweNLfKXbDpEQloxSL7lz1mMxvHM349pQABwCLkgVKGU1kLE-w/s400/Capture2.JPG" width="400" /></a></div>
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I officially hit my 100 miles for the month!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb-Aj8TszyvfLr5yuEe9BVzE_zORhe9gtInPRHQQvYYO7PljbE9PPl7cRCDEfT2MF9ugzfss9Ktjc_h188oXlMNsBGk9JkzlVDl0Sqha8YRqMfJrplpBFuWWBoNcPnqyEFhUqMoxLJEuk/s1600/Capture.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb-Aj8TszyvfLr5yuEe9BVzE_zORhe9gtInPRHQQvYYO7PljbE9PPl7cRCDEfT2MF9ugzfss9Ktjc_h188oXlMNsBGk9JkzlVDl0Sqha8YRqMfJrplpBFuWWBoNcPnqyEFhUqMoxLJEuk/s1600/Capture.JPG" /></a></div>
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However, my fundraising goal is a little short:<br />
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So on this last day of National Childhood Cancer Awareness Month, if you would like to help me reach my goal please donate here: <a href="http://www.alexslemonade.org/mypage/113151">http://www.alexslemonade.org/mypage/113151</a></div>
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Thank you!</div>
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Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com1tag:blogger.com,1999:blog-7064474317373894487.post-28314424360121401002013-09-25T14:18:00.001-07:002013-09-25T14:29:01.673-07:00So here's the thing.<span style="font-family: Georgia, "Times New Roman", serif;">The federal government allots $5 billion a year to
cancer research. <strong>FOUR PERCENT</strong> of that is for children. Their reasoning?
Kids turn into adults, so it benefits them in the long run.</span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">Childhood cancer is ugly. It’s unfair. There’s no one to blame for it. Most parents
don’t want to even think about it, because the thought of dealing with cancer
and their babies is just too much.<o:p></o:p></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;"></span><br />
<span style="font-family: Georgia, "Times New Roman", serif;">Childhood cancer will not go away if you ignore it. It will not go away if
you don’t read my posts. Justin is not here anymore; not on earth anyway. This little
boy, that I used to imagine growing up to be a mini-Justin Timberlake, is gone.
He had the moves, the eyes, the curly blond hair… and now I can only imagine
what he’d look like at 16. Even though it's been well over a year since he died, I</span><span style="font-family: Georgia, "Times New Roman", serif;"> still can't believe I have to <strong>tell</strong> you that he would have been the next JT, instead of <strong>showing</strong> you.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7xDYDHESHt7zRK7c0YxccCUxXAobEhCKFTEMPMvD4jWVZGHQPqUAqpcqHItj4ysQslwHJOUKFGiN-rxNMgdnVq-uSDfLK3HWdsy7kNhaWFM7I82YnS3a9lfiN2RuSShT5K-FW6DwPhVA/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7xDYDHESHt7zRK7c0YxccCUxXAobEhCKFTEMPMvD4jWVZGHQPqUAqpcqHItj4ysQslwHJOUKFGiN-rxNMgdnVq-uSDfLK3HWdsy7kNhaWFM7I82YnS3a9lfiN2RuSShT5K-FW6DwPhVA/s320/1.jpg" width="180" /></a></div>
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<span style="font-family: Georgia, "Times New Roman", serif;">So I will keep running even though my hip is a little out of place, even
though I’m covered in scabs from a nasty fall, even though I have chafing all
over my chest from my bra, because I will not let the memory of Justin die. Not
a mile goes by I don’t think of him, even if it’s just for a fleeting second. That’s
why I ask for donations. Because if there’s any organization that’s going to
get us closer to a cure, it’s Alex’s Lemonade Stand. They lost their little
girl. They’ve lived the nightmare. They understand. Before Alex died, her
lemonade stands raised over $1 million. That’s why we’re trying to collectively
raise $1 million through the miles this month. To honor Alex, Justin, and all
the other kids that won’t live long enough to be cured of any secondary cancers
they might develop as a result of treatment.<o:p></o:p></span>Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-63327359869592636732013-09-23T10:48:00.002-07:002013-09-23T10:48:56.334-07:00Double Your Money
<span style="font-family: Georgia, "Times New Roman", serif;">This month has been a challenge. That’s the point though,
right? We’re challenging ourselves to cover 100 miles in a month because we’re
all collectively trying to cover one million miles during National Childhood
Cancer Awareness Month.<o:p></o:p></span><br />
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<span style="font-family: Georgia, "Times New Roman", serif;">One million miles is 40 times around the equator or two
round-trips to the moon. But it’s only 76 miles for each kid or adolescent who
will be diagnosed with cancer this year in the United States alone. Childhood
cancer is the leading cause of death by disease in children under the age of 15
in the United States. That’s why it is vital that we raise money to cure it,
now.</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif; font-size: xx-small;">Source: </span><a href="http://www.alexslemonade.org/campaign/million-mile-run"><span style="font-family: Georgia, "Times New Roman", serif; font-size: xx-small;">http://www.alexslemonade.org/campaign/million-mile-run</span></a><span style="font-family: Georgia, "Times New Roman", serif;">
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<span style="font-family: Georgia, "Times New Roman", serif;">So far this month I’ve managed to walk and run 68.55 miles. I
am completely confident in hitting my 100 mile goal by the end of the month,
even though I did eat the pavement yesterday and had to cut my run short. It's beautiful outside, and I plan on walking as much as possible on my lunch breaks, and running in the evenings.</span></div>
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<span style="font-family: Georgia, "Times New Roman", serif;"><span style="font-size: large;">So here’s my challenge to you – help me hit my goal of
$1,000. The first four donations I receive from here on out, I will match (up
to $50). If you donate $50 or more, I will write your name on the back of my
Team Lemon shirt that I’ll be wearing at the Ocean City Half Marathon on Sunday,
September 29.<span style="mso-spacerun: yes;"> </span></span></span><a href="http://www.alexslemonade.org/how-your-donation-helps" target="_blank"><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">See how your donation helps</span></a><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">, and </span><a href="http://www.alexslemonade.org/mypage/113151" target="_blank"><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">considerdonating in honor of Justin today</span></a><span style="font-family: Georgia, "Times New Roman", serif; font-size: large;">. If you act fast, your donation will be worth
twice as much!</span></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-29959415287784733082013-09-20T06:22:00.001-07:002013-09-20T06:22:23.209-07:00Double Run Day<div>Today is a double run day.</div><div><br></div><div>My time management skills are really being tested this month! I consider myself fairly decent at it, but if one thing doesn't go according to plan, then it's a domino effect.</div><div><br></div><div>Yesterday my office had a pot luck lunch. I tried to take it easy on the bad for you delicious stuff, and stick with the shrimp cocktail and fruit... But my stomach wasn't happy with me. By 5, it was angry. Five miles was not happening. I was not risking anything on the treadmill. Of course, everything was fine just in time for class to start. What can you do? I kept it simple with peanut butter and apple slices for dinner.</div><div><br></div><div>I earned half a comp day from the meeting I did in New York a couple weeks ago, so I don't have to go in today until 1. Headed into the city for an 8 AM doctor's appointment, and will promptly do the 5 miles I was supposed to do last night. After work I'll do the other 3 on the calendar for today.</div><div><br></div><div>After today I'll have completed 56.78 miles. It's been hard fitting everything in, but it's been worth it.</div>Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-28389429199733325512013-09-16T09:28:00.003-07:002013-09-16T09:28:47.566-07:00Halfway There
<span style="font-family: Calibri;">So I had one reservation when signing up for the Million
Mile Run: <a href="http://mcmforjustin.blogspot.com/2012/09/hippy-dippy.html" target="_blank">I didn’t want my hip to become gimpy again.</a> Well… here we are. 16
days and 37.36 miles in, and my hip is acting up. So how did this happen? <o:p></o:p></span><br />
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<span style="font-family: Calibri;">On Friday, I had a great 3 mile run with negative splits(!).
afterwards, my hip felt tight. I stretched and then danced my face off at a
dear friend’s wedding.<o:p></o:p></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtcn27i9wuWd3gG9CLHmfYBgH6td-GUH_I9LPdUMcr4-FUlViZJSnChxzF1xJKmgN_3jDkznjrNgWT2CS7W8DbGAVWdxrNmyPNJlC1ZdreEG9JvGmGSRhxfqz8_UJ662nm0-W89ASNP2A/s1600/1234525_10103013312170139_1742144377_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtcn27i9wuWd3gG9CLHmfYBgH6td-GUH_I9LPdUMcr4-FUlViZJSnChxzF1xJKmgN_3jDkznjrNgWT2CS7W8DbGAVWdxrNmyPNJlC1ZdreEG9JvGmGSRhxfqz8_UJ662nm0-W89ASNP2A/s320/1234525_10103013312170139_1742144377_n.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Calibri;">The “before” picture<o:p></o:p></span></td></tr>
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<span style="font-family: Calibri;">Saturday I was still sore, so I did a flatter, hungover 5K,
instead of the 5 miles I had slated. Later that night I was still sore – sorer than
I’d like to be.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">I reluctantly skipped my 11 mile run yesterday. I still feel
guilty about it, even though I know logically it was the right move. This morning
it was still sore, and I know for sure I made the right move (even if I still
feel gimpy). Luckily you can both run and walk the miles for the Million Mile
Run, so here’s my modified plan (the green being what’s already been completed):<o:p></o:p></span></div>
<o:p><span style="font-family: Calibri;"> </span></o:p><br />
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: windowtext windowtext rgb(0, 0, 0); border-style: solid solid none; border-width: 1pt 1pt 0px; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">5<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: windowtext windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: solid solid none none; border-width: 1pt 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: solid none none; border-width: 1pt 0px 0px; height: 15pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: windowtext windowtext rgb(0, 0, 0); border-style: solid solid none; border-width: 1pt 1pt 0px; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div align="right" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">18<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 1;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 2;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="right" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">8-Sep<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">9.3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3.92<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: windowtext windowtext rgb(0, 0, 0); border-style: solid solid none; border-width: 1pt 1pt 0px; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3.14<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: solid solid none none; border-width: 1pt 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div align="right" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">19.36<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 3;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">"race"<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">45 min temp<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">pace<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">easy<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 4;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="right" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">15-Sep<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">5<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">5<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div align="right" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">22<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 5;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: rgb(0, 176, 80); border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">walk<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">walk<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">easy<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 6;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="right" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">22-Sep<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">10<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">4<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: solid solid none none; border-width: 1pt 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div align="right" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">26<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 7;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">walk<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 70pt;" valign="bottom" width="93">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">walk<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">29-Sep<o:p></o:p></span></span></div>
</td>
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<b><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">13.1<o:p></o:p></span></span></b></div>
</td>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">2<o:p></o:p></span></span></div>
</td>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
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<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">15.1<o:p></o:p></span></span></div>
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<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50pt;" valign="top" width="67">
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">OCNJ 1/2 Marathon<o:p></o:p></span></span></div>
</td>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">walk<o:p></o:p></span></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
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<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
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<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">I’ve thrown in a lot more walking, to keep my mileage up by
give my hip a break from all the high impact. I also knocked out the speedwork.
I’ll get back to that when my hip is healthy. I also plan on using a lot of ice
and taking more time to stretch – my least favorite part.<span style="mso-spacerun: yes;"> </span>Also, I think this weekend I’ve had more junk
than I had in the past month, so I’m also going to clean up my plate. I’m sure
my hip would love me to be a little lighter.</span></div>
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<span style="font-family: Calibri;"></span> </div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Any other suggestions for keeping an apparently chronic injury at bay?</span></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-7785782570098088312013-09-10T08:04:00.001-07:002013-09-10T08:04:52.541-07:00Atlantic City Race Series Discount!
<span style="font-family: Calibri;">So the Million Mile Run is in full swing! I started on September
1 with a hot, humid, nasty sweaty 10 mile run where I was cursing the world the
entire time. Dan and I were in Syracuse, and I’m really impressed he didn’t
push me right into the Old Erie Canal. I would have. I specifically wanted to
go back there because we had such a great 20 miler there last year. Well it
turns out that when you don’t start until 10:30 AM you lose all your shade, and
that Mac & Cheese Hot Dogs are not the best for carb loading (but it was SO
GOOD).</span><br />
<span style="font-family: Calibri;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpFVHCEoPqfzWJLL7mghQTgz_VUNaHCNrCPwJ2JiLaiyfDTdWujQ7uhfV-mBzFpNiIOGEDKti5ALydpqSNcrrMcPjOLIH8isg8ObRUxBPSs3vpa6-nqpKx4R0c9M9K5wKar2oo0tsE4T8/s1600/hot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpFVHCEoPqfzWJLL7mghQTgz_VUNaHCNrCPwJ2JiLaiyfDTdWujQ7uhfV-mBzFpNiIOGEDKti5ALydpqSNcrrMcPjOLIH8isg8ObRUxBPSs3vpa6-nqpKx4R0c9M9K5wKar2oo0tsE4T8/s200/hot.jpg" width="200" /></a></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I took two days off instead of one because my legs were
super sore from the run. Here’s how my mileage was for the rest of last week:</span> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2NYMjL4h1SJ3r6TWy4yXf_6zLNivoSkgp7180XeQRGyd6sZ7WwpbHYJg7-CB9m5F4A9Q9Z0FWKTB9LWcfmGHGXBH1bZ8wwEzh5jNRJLYwxzZLPeD2isB6vZYj6QKjC3iaiRV0zKWpEyU/s1600/Capture.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="357" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2NYMjL4h1SJ3r6TWy4yXf_6zLNivoSkgp7180XeQRGyd6sZ7WwpbHYJg7-CB9m5F4A9Q9Z0FWKTB9LWcfmGHGXBH1bZ8wwEzh5jNRJLYwxzZLPeD2isB6vZYj6QKjC3iaiRV0zKWpEyU/s400/Capture.JPG" width="400" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Also, I wanted to share this great deal I was just emailed:</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">Run on the historic
Atlantic City Boardwalk featuring ocean and bay views, music all the way and a
finish line party and beer garden, the Certified Boston Qualifier is one of the
best small marathons in the country! In 2012 the Atlantic City Marathon
Finisher Medals were voted top 25 in the Nation by Marathon and Beyond
Magazine.<o:p></o:p></span></i></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><a href="http://www.acmarathon.org/" target="_blank">Save 20% on any distance (5K, 10K, Half Marathon, Marathon) usingthe code: MidAtlSAVE (expires 10/1/2013)</a></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I’ll be doing the Half Marathon on Sunday, October 13. It’s my
back up if I don’t hit my super secret time goal for the Ocean City Half
Marathon on September 29. If you want to run with me, take advantage of that
code – and maybe make your training miles count by signing up for the (free!)
Million Mile Run as well.</span> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBCYZAXRpLPi72mFPfy76X5qiMPwxlhfWc2yqL02WN0eOtn1uvn_ki-4RFA1AUVLbP6T79EHq3Sc4nFMVP0JDn7qO_7l7gQBeKyjbdYgf7hZYvBXvwiJ_OaEAx8I1UKPYo3ptpbwP8Xy0/s1600/1238977_696595993688121_558176766_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBCYZAXRpLPi72mFPfy76X5qiMPwxlhfWc2yqL02WN0eOtn1uvn_ki-4RFA1AUVLbP6T79EHq3Sc4nFMVP0JDn7qO_7l7gQBeKyjbdYgf7hZYvBXvwiJ_OaEAx8I1UKPYo3ptpbwP8Xy0/s320/1238977_696595993688121_558176766_n.jpg" width="320" /></a></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-68502147531231693172013-08-27T13:30:00.000-07:002013-08-27T13:30:47.066-07:00The Final Countdown
<span style="font-family: Calibri;">The Million Mile Run starts in five days. <strong>FIVE DAYS.</strong> In case
you forgot, I’ll be running 100 miles in the month of September, also known as
National Childhood Cancer Awareness Month. Alex’s Lemonade Stand
has issued a challenge – parents would go a million miles for their kids if it
meant curing them from cancer. So why shouldn’t we? <span style="mso-spacerun: yes;"> </span>I, personally, will be donating a dollar for
every mile I run in September. Childhood cancer is the number one disease
killer and the second overall leading cause of death of children in the United
States. More than 10,000 children under the age of 15 in the United States are
diagnosed with cancer annually. <a href="http://www.alexslemonade.org/mypage/113151" target="_blank">Please consider a similar pledge to help memeet my personal goal of raising $1,000 by September 30.</a></span><br />
<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimlvSHJ8AVb8IfPPe8v-vrohg42dqGvjXzPV4jBMAa3w2tR1DRvVQ7BNKLXhKIm6O3ysnI3h1ybWBV3WJbMEXFFtC9sy8EuVQlhRSi3OLoy88Mh54y_AyFr_duhc98nAlnxXmX03itCZA/s1600/Capture.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimlvSHJ8AVb8IfPPe8v-vrohg42dqGvjXzPV4jBMAa3w2tR1DRvVQ7BNKLXhKIm6O3ysnI3h1ybWBV3WJbMEXFFtC9sy8EuVQlhRSi3OLoy88Mh54y_AyFr_duhc98nAlnxXmX03itCZA/s320/Capture.JPG" width="318" /></a></div>
<div style="text-align: center;">
</div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I am not a heavy mileage runner. 3 miles is usually perfect for
me mid-week, and 6 miles for a long run is ideal (if I don’t sleep in instead).
Gearing up to run 100 miles has required some training. So how have I been
doing?</span> </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW-4XNYkVba0piA1EPv3HYwaIXACJ8H4vx6Qh0ClnBWSGFHOM2ba59ysss4dN1B2ehaSX3j7xJwvRc0zcRpkUuNTESbusawhLbZgbHx4q96iTH4Wsg54jZQPxQbUTXw06ShjRR7mwimtk/s1600/million+mile+run+training.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW-4XNYkVba0piA1EPv3HYwaIXACJ8H4vx6Qh0ClnBWSGFHOM2ba59ysss4dN1B2ehaSX3j7xJwvRc0zcRpkUuNTESbusawhLbZgbHx4q96iTH4Wsg54jZQPxQbUTXw06ShjRR7mwimtk/s1600/million+mile+run+training.JPG" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">August has obviously been the most dedicated. I had some
tightness in my back that went away after some rest days, but I’ll have to keep
an eye on that. So here’s how I plan on getting my miles in next month:</span></div>
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<tbody>
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<td nowrap="" style="background-color: transparent; border: 1pt solid windowtext; height: 15pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Sunday<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext rgb(0, 0, 0); border-style: solid none; border-width: 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Monday<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: 1pt solid windowtext; height: 15pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Tuesday<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext rgb(0, 0, 0); border-style: solid none; border-width: 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Wednesday<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: 1pt solid windowtext; height: 15pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Thursday<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext rgb(0, 0, 0); border-style: solid none; border-width: 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Friday<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: 1pt solid windowtext; height: 15pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Saturday<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext windowtext rgb(0, 0, 0); border-style: solid solid solid none; border-width: 1pt 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Weekly Total<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 1;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">1-Sep<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">10<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">2.25<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">5<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: yellow; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: yellow; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: yellow; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">20.25<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 2;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">9 x 400<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: yellow; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: yellow; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: yellow; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 3;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">8-Sep<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: yellow; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">9.3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">4.1<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">5<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">5<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: solid solid none none; border-width: 1pt 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">26.4<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 4;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background: yellow; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">"race"<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">45 min tempo<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">pace<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 5;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">15-Sep<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">11<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">2.5<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">5<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">24.5<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 6;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">10 x 400<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">pace<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 7;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">22-Sep<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">12<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">2.7<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">4<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">3<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: windowtext windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: solid solid none none; border-width: 1pt 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">21.7<o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 8;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">30 min tempo<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 15pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 15pt; mso-yfti-irow: 9;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">29-Sep<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="bottom" width="74">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">13.1<o:p></o:p></span></span></b></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">Rest<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69"></td>
<td nowrap="" style="background-color: transparent; border: rgb(0, 0, 0); height: 15pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64"></td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext; border-style: none solid; border-width: 0px 1pt; height: 15pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext rgb(0, 0, 0) rgb(0, 0, 0); border-style: none solid none none; border-width: 0px 1pt 0px 0px; height: 15pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
</tr>
<tr style="height: 30pt; mso-yfti-irow: 10; mso-yfti-lastrow: yes;">
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 55.65pt;" valign="top" width="74">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;">OCNJ 1/2 Marathon<o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 78.6pt;" valign="bottom" width="105">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 61.4pt;" valign="bottom" width="82">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 51.9pt;" valign="bottom" width="69">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) rgb(0, 0, 0) windowtext; border-style: none none solid; border-width: 0px 0px 1pt; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext; border-style: none solid solid; border-width: 0px 1pt 1pt; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 50.45pt;" valign="bottom" width="67">
<div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> <o:p></o:p></span></span></div>
</td>
<td nowrap="" style="background-color: transparent; border-color: rgb(0, 0, 0) windowtext windowtext rgb(0, 0, 0); border-style: none solid solid none; border-width: 0px 1pt 1pt 0px; height: 30pt; mso-border-bottom-alt: solid windowtext .5pt; mso-border-right-alt: solid windowtext .5pt; padding: 0in 5.4pt; width: 66pt;" valign="bottom" width="88">
<div align="right" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: right;">
<span style="color: black; mso-ascii-font-family: Calibri; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-hansi-font-family: Calibri;"><span style="font-family: Calibri;"> 13.1<o:p></o:p></span></span></div>
</td>
</tr>
</tbody></table>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">The highlighted days are days I’ll be in New York City for
work. On September 8, I’m supposed to run a 15K race, but seeing as though they’re
rare and I’m working, when I’m done work that day I’ll run the 9.3 miles as
hard as I can. The mileage total right now is just shy of 106, so I should be “safe”
in hitting my goal of 100 miles. This training cycle I’ve been trying to figure
out speed work, so every time I’ve done 400 repeats or a tempo run I’m pretty
sure I’m doing it wrong. My speed has been
improving though, so I must be doing something right.</span></div>
<span style="font-family: Calibri;">This is where I plan to get super annoying – I will be
posting all my runs on Facebook and Twitter, so that I’m held accountable, and
if you wanted to donate a set amount per mile, you’ll know how much to set
aside that day. If you don’t care, this is your warning to hide me or unfollow
me. ;-)</span><br />
<br />
<span style="font-family: Calibri;">Are you looking for a free challenge to keep yourself
motivated as summer winds down? You can register as an individual or a team and
contribute to us collectively walking or running 1 million miles in one month
to raise the visibility of Childhood Cancer Awareness Month. Remember, it's
never too late to sign up - you can do so prior to September 1 or anytime
throughout the month. <span style="mso-spacerun: yes;"> </span>It's free to
participate! Who doesn’t like free!? Register here now: </span><a href="http://www.alexslemonade.org/campaign/million-mile-run"><span style="color: blue; font-family: Calibri;">http://www.alexslemonade.org/campaign/million-mile-run</span></a><span style="font-family: Calibri;">
</span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Keeping this guy in my thoughts, today and always…</span></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwcbZWNtBO3bnhaj1ednMC17JQmZEGA_LTEusIYAywDi6gsEs0CpB9QKW-V2K_mxSvsnMtsNys35N8AxN0tN-AFFOFF0KRtqA1J53JtPOIb-O6Cb6fVtGFuQUEDGSHsoBaeqIXlVqQSiA/s1600/481725_472526392789389_2146898534_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwcbZWNtBO3bnhaj1ednMC17JQmZEGA_LTEusIYAywDi6gsEs0CpB9QKW-V2K_mxSvsnMtsNys35N8AxN0tN-AFFOFF0KRtqA1J53JtPOIb-O6Cb6fVtGFuQUEDGSHsoBaeqIXlVqQSiA/s320/481725_472526392789389_2146898534_n.jpg" width="320" /></a></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-42967652575961769372013-08-07T12:15:00.000-07:002013-08-07T12:15:00.110-07:00Five Weeks In
<span style="font-family: Calibri;">It’s been a long time since I’ve blogged. Life has been so
busy! Somehow it seems to go by faster every day. How is it less than a month
until the Million Mile Run starts? Wasn’t I just in Chicago last weekend? What
do you mean Chicago was almost two months ago?!<o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">I wish I could say that it’s flying by so quickly because I’ve
been running so much and so quickly. HA. I don’t think I’ve had a solid week of
training since I “started” July 7. However, I’ve been able to
fake it through most of the earlier weeks. All that running the past couple
years has paid off for my current slacking!<o:p></o:p></span></div>
<br />
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<span style="font-family: Calibri;">That was, until Sunday’s run. I so did not want to do Sunday’s
run. 7 miles. I wasn’t sure if I could fake 7 miles. 10K (6.2 miles) felt like
it had killed me at the end. Somehow that extra 0.8 seemed like it actually
would. I put off the run as long as I could that morning. I had to empty the
dishwasher! I had to take care of the cats! I had to clean the shower (really –
like that couldn’t wait until later). Eventually I ran out of tasks, so out the
door I went. It wasn’t that hot (for August), but it was sunny. Mile 3 felt
great.<span style="mso-spacerun: yes;"> </span>Mile 4 felt impossible. Mile 5 I swore
I was quitting… and then I saw vultures and had to gettheheckoutofthereASAP. At
that point might as well go for 7 and get it out of my life.<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhc_eNHVs0oSrGlaVgml2-cnh8ejpl2lEWSbkUq9ESnRymTxuYyOwd38-_3njvuSQcEatEFfHsAQ8UWm1NaZy-92REEaCmA83bnJQzBomF6TYRqLyNeJhdoo_g4eLe_hOw7Ljo35FXByA/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhc_eNHVs0oSrGlaVgml2-cnh8ejpl2lEWSbkUq9ESnRymTxuYyOwd38-_3njvuSQcEatEFfHsAQ8UWm1NaZy-92REEaCmA83bnJQzBomF6TYRqLyNeJhdoo_g4eLe_hOw7Ljo35FXByA/s320/1.jpg" width="320" /></a></div>
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<span style="font-family: Calibri;">Here are my very uneven splits. Talk about an awful hour and
a half!<o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2K-CNewZcR3mvEYpXAiK4ZGAzL19e4wW6tqFY5GwicyO5s_uj8ZLIE0MY0wqRcUTZcN67UoYWnXaX9lQ5XBAHDGSpKPhEPiGk1EeG2C_5R_0Y0ndjCFrtPx2xuhS9sWPg02MkaxFj_NU/s1600/Capture.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="231" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2K-CNewZcR3mvEYpXAiK4ZGAzL19e4wW6tqFY5GwicyO5s_uj8ZLIE0MY0wqRcUTZcN67UoYWnXaX9lQ5XBAHDGSpKPhEPiGk1EeG2C_5R_0Y0ndjCFrtPx2xuhS9sWPg02MkaxFj_NU/s320/Capture.JPG" width="320" /></a></div>
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<span style="font-family: Calibri;">Other things I forget before going on the run:<o:p></o:p></span></div>
<ul>
<li>
<span style="font-family: Calibri;">Sunscreen. I always forget this. It’s usually not a problem
(for me) when I start before sunrise, but starting at 9:30 AM? Stupid. <o:p></o:p></span></li>
<li>
<span style="font-family: Calibri;">Body Glide. Two nasty spots on my back can attest to that.<o:p></o:p></span></li>
<li>
<span style="font-family: Calibri;">How annoying a water belt is – no seriously. Annoying.<span style="mso-spacerun: yes;"> </span>So much easier for me to run with Dan and
have him hold the water.<o:p></o:p></span></li>
<li>
<span style="font-family: Calibri;">That I’ve lost a little weight, and things fit differently now. In
particular, the shoes I wore during the marathon are too wide now. Awkward blisters
as a result. Time to send them to pasture.<o:p></o:p></span></li>
</ul>
<span style="font-family: Calibri;">The run, however, was a reminder that I can’t fake it
anymore. I need to start taking training seriously if I want to hit my (super
secret) goal time for this half marathon. It’s also time to start putting down
the junk food, because it never tastes so good when you’re running after that
meal.</span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">Next week I'll be on vacation in Ocean City, NJ. Excited for some great runs down the shore!</span><br />
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-33789326538223595772013-07-10T08:21:00.002-07:002013-07-10T08:21:35.516-07:00All Too Familiar
<span style="font-family: Calibri;">One of the things most inspiring about Justin was his faith.
There’s no question about it, that little boy had more faith than anyone I know,
and inspired so many around him.<o:p></o:p></span><br />
<br />
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<span style="font-family: Calibri;">For those that don’t know, Justin’s father, Jeff, was
diagnosed with duodenal cancer. He's had surgery, and they were able to remove the whole tumor, but
we don’t know what will happen next until the pathology reports come back. It is a tough surgery with a long recovery period. I am hoping he won't need any chemo or radiation, but it never seems to be that simple.</span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">First Kerry with breast cancer, then Justin’s brain tumors, now Jeff.
If you were inspired by Justin’s faith, please take a few moments to send your
prayers, thoughts, juju, good vibrations – whatever you believe in – to the
Alvarez family.<o:p></o:p></span></div>
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<span style="font-family: Calibri;">I know they say when it rains it pours, but I mean it’s been
7 years this family has been battling cancer in some form or another. The
Alvarez family has really earned some sunshine, don’t you think?<o:p></o:p></span></div>
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Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-6097981674602672192013-06-28T07:58:00.000-07:002013-06-28T08:00:31.580-07:00The Choice is YoursOne of the things I love most about Alex's Lemonade Stand Foundation is that you get to pick where you want your donation to go. Have a specific cancer you want to fight? Want to support the travel fund, so that families can afford to make all the doctors appointments? How about supporting epidemology grants -- studying how, when and where diseases and cancers occur?<br />
<br />The choice is yours. You decide where your money goes. You choose how to help.<br />
<br />Here is an example of how ALSF is helping the medical community:<br />
<br />
<strong>Project Title</strong>: Developing Immune-modulatory Strategies Against Primary and Metastatic Tumors in the Central Nervous System<br />
<strong>Institution</strong>: Case Western Reserve University, Cleveland, Ohio<br />
<strong>Grant Type</strong>: Innovation Award ($250,000)<br />
<br />
<div style="text-align: center;">
<em><strong>"Your generous support for initiatives such as our research program is critical in a time when funding for childhood cancer is quite challenging." - Alex Huang, MD, PhD</strong></em> </div>
<br />
Dr. Huang and his team are embarking on a new research direction that is looking at using a childhood cancer patient's immune system to fight brain tumors, specifically medulloblastoma. Medulloblastoma is the most common malignant brain tumor in children and despite aggressive therapy consisting of surgery, radiation, chemotherapy and bone marrow transplantation, survival in high-risk medulloblastoma patients is only about 60%. <br />
<br />
Dr. Huang's novel idea is to study how brain tumors "fool" a child's immune system and how they can harness the power of the immune system to actually fight the brain tumors. Specifically, they're studying the effects of modulating VCAM-1, a novel surface target of metastatic and aggressive tumors on tumor propagation and the outcome of associated immune responses. They are testing whether targeting VCAM-1 activity in vivo can be efficacious in combating tumors that have found sanctuary in the central nervous system.<br />
<br />
If successful, findings from the study will have a huge impact across a wide spectrum of scientific arenas, help to develop targeted therapy, and significantly improve upon the outcome and quality-of-life measures in children suffering from the devastating disease.<br />
<br />
I ask you to help in whatever way you can, however you see fit, by donating here: <a href="http://www.alexslemonade.org/mypage/113151">http://www.alexslemonade.org/mypage/113151</a> Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-17931935475980052502013-06-13T13:20:00.000-07:002013-06-13T13:26:14.364-07:003.33 a Day<span style="font-family: Calibri;">100 miles in a month sounds like a terrible idea. Injury provoking.
Time consuming. Exhausting. Boring.</span><br />
<br />
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<span style="font-family: Calibri;">However, 100 miles in a month is only 3 1/3 miles a day. A little over an hour a day if you walk, or a half hour a day if you run (yes, you can walk or
run the 100 miles). According to the 2008 Physical Activity Guidelines for
Americans, you should be getting at least 2 ½ hours of moderate exercise a week
anyway – 5 being the optimal goal. </span><span style="font-family: Calibri;"><a href="http://www.alexslemonade.org/campaign/million-mile-run" target="_blank">So why not get out there and do 100 miles with me? </a>There is
no cost to register! Alex's Lemonade Stand simply asks that you try to collect a pledge for every mile you cover in September.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeQ5YVt9ZR8rugFJ4nGYhUtEGFnMa6hR67T4LwpUSIjc2stgF0CAhclZ7se2i2FRpjK8sgAmRuy4p7hhgxCo5kzulbqWf84sx_78d8YKRkdyt5BXRIYBHQJLOQU-nHIn4BHfkEZzQs0zo/s1600/Million+Mile+Run.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeQ5YVt9ZR8rugFJ4nGYhUtEGFnMa6hR67T4LwpUSIjc2stgF0CAhclZ7se2i2FRpjK8sgAmRuy4p7hhgxCo5kzulbqWf84sx_78d8YKRkdyt5BXRIYBHQJLOQU-nHIn4BHfkEZzQs0zo/s400/Million+Mile+Run.jpg" width="400" /></a></div>
<br />
<span style="font-family: Calibri;">I can’t think of a better way to end the Million Mile Run
than with a half marathon.<span style="mso-spacerun: yes;"> </span>So come join
me on September 29 in Ocean City, NJ!</span><br />
<br />
<span style="font-family: Calibri;">There are three events this day that will help you get your
miles in. There is a 5K run/walk, a 10 mile walk, and a half marathon. If
you’re putting in a 100 miles that month, might as well have a goal at the end,
right?</span><br />
<br />
<span style="font-family: Calibri;">The 5K is $20, the 10 mile walk is $40, and the half
marathon is $50.<span style="mso-spacerun: yes;"> You </span>can learn more
about the event and register <a href="http://www.ocnj.us/index.cfm?fuseaction=content.pageDetails&id=2088&typeID=179" target="_blank">here</a>. Can't make the big day? You can always compete virtually, and donate the "race fees" to<a href="http://www.alexslemonade.org/mypage/113151" target="_blank"> Alex's Lemonade Stand</a>!</span>Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-19503474671575417922013-06-12T07:29:00.001-07:002013-06-12T07:38:29.721-07:00Million Mile RunYou may remember last October I ran the Marine Corps
Marathon with Alex’s Lemonade Stand in memory of my nephew Justin. Thanks to
your love, support, and wallets, we raised $1,813! This money was used to help out
families and children battling cancer, as well as provide grant funding to research
facilities trying to end pediatric cancer.<br />
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This September, I’ll be taking on a different challenge. I
have pledged to cover 100 miles in September, as a part of the Million Mile
Run. This inaugural event, created by Alex’s Lemonade stand, is aimed at
getting 10,000 runners and walkers to cover 100 miles, and raising $10 a mile. If
the run is successful, Alex’s Lemonade Stand will raise $1 million in a month!</div>
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So help me with this challenge. Run with me, walk with me, help
me cover my 100 miles – <a href="http://www.alexslemonade.org/mypage/113151" target="_blank">help me hit my goal of $1,000 during Childhood CancerAwareness Month</a>.</div>
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Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-74366818447820506002012-11-05T07:51:00.001-08:002012-11-08T05:55:39.213-08:00The Lemon RunThe itch to run is back. Not a marathon, for sure. But to get on my tights, lace up my shoes and run.<br />
<br />
The Lemon Run is this Sunday at Memorial Hsll, and I am so tempted. Will you come and run/walk with me? What a great way to finish my Team Lemon experience - a 5K for Alex's Lemonade Stand.<br />
<br />
Register here: <a href="http://www.alexslemonade.org/campaign/lemon-run">http://www.alexslemonade.org/campaign/lemon-run</a><br />
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Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-59156615646149741402012-11-02T10:00:00.003-07:002012-11-02T10:00:18.185-07:00Pictures from the MCM<a href="https://www.facebook.com/media/set/?set=a.787799476797.2132386.42600836&type=1&l=2c8790fe3e" target="_blank">A few good, but mostly hilariously bad photos from the race.</a><br />
<br />
Enjoy!Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-10615626403676798182012-10-31T15:11:00.001-07:002012-10-31T15:19:57.220-07:00Marine Corps MarathonLet me spoil the ending for you: <b>Dan & I finished the Marine Corps Marathon!</b><br />
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<br />
On Friday afternoon, we drove to DC just in time to hit rush hour. Yay! We made it to the Expo, where we had enough time to buy some official race jackets (hey, you can't wear your medal every day, but you can wear your jacket every day!) and take some silly pictures:<br />
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From there we went to the First Timers Pep Rally in DC. We figured the speakers wouldn't hit the stage until 8 PM, since the event was from 7-9 PM. We got there around 7:30 PM, and then remembered we were surrounded by Marines and of COURSE they started right at 7 PM. We basically missed all of the free food and good speakers. Bummer. We hung out for a little bit before eating dinner at the hotel and heading back to crash.<br />
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Saturday was a very calm day, since we wanted to save our legs for the marathon. We met up with our DC friends for brunch at Busboys & Poets, where the food was delicious and the wait staff pretentious. From there we went to the Women in Military Service For America Memorial, where my Grandmom was a charter member. The Women In Military Service For America Memorial is a unique, living memorial honoring all military women - past, present and future. I haven't been since 7th grade, and a lot has been done since. It was very moving, and appropriate given the marathon we were about to run. We gave our thanks and then went off to the Team Lemon dinner.<br />
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<a href="http://journeyofacanuckmomontherun.blogspot.com/2012/10/oorahmy-journey-to-becoming-marathoner.html" target="_blank">Photo Courtsey of Journey of a Canuck Mom on the Run</a></div>
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It was great meeting new people hearing everyone's running stories and how they found out about Alex's Lemonade Stand. We didn't stay long because we wanted to meet up with Katie and Kathleen before the big day.<br />
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Before we knew it, it was race morning!<br />
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We actually got up with the first alarm, got ready, and then took off for the big day. Between walking to Runner's Village (the staging area for all of us), checking our bags, and using the bathroom the time really flew by. Before we knew it, we were starting. <br />
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The first half of the race was great. If I didn't have a 15(?) minute bathroom stop right before the halfway mark, I would have PRed for my half marathon time. Despite a <b>huge </b>blister on my right foot, I was feeling good. I was confident we'd finish with our 5:30 group, maybe a little later. I thought for sure we'd finish under 6 hours though.<br />
<br />
After my bathroom break, I started to get tired and hungry.<br />
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After I beat the bridge at mile 20, I emotionally hit the wall. Then, after mile 21, I physically did too. Something in my ankle snapped, and it hurt to put too much weight on it. I would try running in one minute intervals, but even then the pain was too much. I kept thinking, "Why am I doing this? This won't bring Justin back. What is the point?" It was a long 5 miles. Dan pushed me to run up the hill, where after my medal I hobbled to the medic tent. <br />
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The end! </div>
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Running up Iwo Jima with soliders from the UK Army.</div>
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We finished in 6 hours and 33 minutes. A full hour slower than I had hoped. At this point Sandy started to kick in, and we met up with our
cheerleaders and personal assistants Katie and Kathleen so that we could
head back to the room to decompress and shower before the long ride
with Sandy home. In New Jersey, Sandy has kept us busy enough that processing the marathon hasn't really been an option. We were lucky that our town was spared.<br />
<br />
I had my final PT appointment today. While they were taking measurements, we hashed out the marathon and my ankle and everything else. I told them that I was glad that if I was going to do one marathon in my life, I'm so glad it was this one. While my time was disappointing, my training and race day was not. I've learned a lot about myself during this journey; I also never realized what a support system I had around me. People from all different parts of my life have cheered me on these past four months. It's been incredible every step of the way. As I was gushing about how great Dan has been since the first time I attempted Couch to 5K, they gave me the great news that I've met 90% of my goals and that I wouldn't need to come back!<br />
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<i><b>309.58 miles. 68.15 hours (not counting cross training).12 PT visits. 6 states. $1,813 raised. It's been a long journey. Thank you to everyone that's followed it.</b></i><br />
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<br />Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com1tag:blogger.com,1999:blog-7064474317373894487.post-51169895874955324672012-10-25T09:00:00.001-07:002012-10-25T09:02:26.138-07:00Rain Rain, Go Away<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I’ve been freaking out about the upcoming hurricane that’s ready to crawl her way through the marathon with us on Sunday. I’m trying to keep positive though. Negative thoughts will not ruin this experience.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I’ll think of the man who greatly shaped the athlete I’ve become – my tennis instructor, Dan. My dad dragged me to tennis lessons in 6<sup>th</sup> grade, and I was not happy about it. Dan didn’t care. He taught me week after week for six years. Dan served in the Marine Corps for four years, and that must have taught him patience and perseverance to deal with me. Two things I’ll need when shuffling along this weekend, for sure.<span style="mso-spacerun: yes;"> </span>I’ll also think of my grandmother, also known as one of the coolest ladies to ever walk the planet. She was a Marine during World War II. Thinking of her tough love has forced me to suck it up. It’s not like I’d be comfortable even if it was 60 and partly sunny.</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">I’ll be thinking about how around 2pm on Sunday, this will all be over. Training will be done, and I will get to celebrate my accomplishments. For children battling cancer, this is not the case. There is no end in sight. I’m sure they’d <i>love</i> to run around in the rain for 6 hours and then be free from pain. I’ll be thinking how grateful I am that this does have an ending. How lucky am I?</span></div>
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<span style="font-family: Calibri;">I’ll keep in mind the hard work I’ve done. I’ve run almost 290 miles since the end of June. I’ve gone to 10 sessions of physical therapy, with my final session being tonight. I’ve spent hours cross training at the gym. Hurricane Sandy does not get to discount all the time I’ve put in:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYQwS8Mo8akJSS47tdCJfl-YLJLW16jpLacnOFqL4T9TDWiCVq4vpp0P2JteCS9rsQyGgIp5QFlhD2oDpk4rh0w_feJC6DHx6kXpGgKZ77okO2LiaaMytXeft6h4JJIJvuHd8HUPc0UGE/s1600/untitled.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="251" oea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYQwS8Mo8akJSS47tdCJfl-YLJLW16jpLacnOFqL4T9TDWiCVq4vpp0P2JteCS9rsQyGgIp5QFlhD2oDpk4rh0w_feJC6DHx6kXpGgKZ77okO2LiaaMytXeft6h4JJIJvuHd8HUPc0UGE/s320/untitled.JPG" width="320" /></a><span style="font-family: Calibri;"></span></div>
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<span style="font-family: Calibri;">Sandy can take her rain and 22mph winds and bring it on. It’s a MARINE CORPS Marathon, after all!</span></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com1tag:blogger.com,1999:blog-7064474317373894487.post-32159187048548784692012-10-22T13:55:00.000-07:002012-10-22T13:56:24.669-07:00The Final CountdownIt's official. The marathon is in less than a week. I'd like to say training has been going well, but my last two long runs have been a bust. On October 13, I was supposed to do 12 miles, but then this happened:<br />
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Took it easy all the next week, got my runs in when I could. This weekend I was supposed to do 8, but then this happened:<br />
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<span style="font-family: inherit;"><span style="font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">So now, after the party of the year, I get to switch gears and focus on the Marine Corps Marathon. Oh boy.</span></span><br />
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<br />
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<span style="font-family: inherit;"><i>"You're running on guts. On fumes. Your muscles twitch.
You throw up. You're delirious. But you keep running because there's no way out
of this hell you're in, because there's no way you're not crossing the finish
line. It's a misery that non-runners don't understand."</i></span><br />
<span style="font-family: inherit;">-Martine Costello</span></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-23748745761060308862012-10-08T12:31:00.001-07:002012-10-08T12:31:31.153-07:00First time.Lots of firsts for me this weekend. First time in Syracuse in the fall.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz6tDO4bBbcmeiJD_KMG-LhCN_30OEpt35nvdbOi9HTCSzkeN_yGJ9nb6AVjf16OdOfBn_CjaSBX-4z6wUPVk_HsC-V9j7dn7jH03hwTrEqx-rPohpWNfRphoDwdQAGHZgO8jTSIRJPXQ/s1600/156549_779092221207_140610956_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz6tDO4bBbcmeiJD_KMG-LhCN_30OEpt35nvdbOi9HTCSzkeN_yGJ9nb6AVjf16OdOfBn_CjaSBX-4z6wUPVk_HsC-V9j7dn7jH03hwTrEqx-rPohpWNfRphoDwdQAGHZgO8jTSIRJPXQ/s320/156549_779092221207_140610956_n.jpg" width="320" /></a></div>
<div style="text-align: center;">
<i>Green Lakes State Park</i></div>
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First time at the<a href="http://www.lafayetteapplefest.org/" target="_blank"> LaFayette Apple Festival</a>. </div>
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<div style="text-align: center;">
<i>Jabba the Pumpkin</i></div>
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<i><br /></i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjPHW09aPoKsmo-jHaTrDPu4sqACG35l0p9zfHkN0TMPNb6hMHwyh3H8FiRVDDPDErkTN34bhmIFMYelHczrqLNOX66INIpXdWcbWhSbfEqUlvQEB3JKSMzVXVrs_7xD8-MsKbt_HDWzg/s1600/58323_778803928947_1210934726_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjPHW09aPoKsmo-jHaTrDPu4sqACG35l0p9zfHkN0TMPNb6hMHwyh3H8FiRVDDPDErkTN34bhmIFMYelHczrqLNOX66INIpXdWcbWhSbfEqUlvQEB3JKSMzVXVrs_7xD8-MsKbt_HDWzg/s320/58323_778803928947_1210934726_n.jpg" width="320" /></a></div>
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<i>Carbo-loading with apple fritters.</i></div>
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<i><br /></i></div>
<div style="text-align: left;">
First time needing to pee in the woods during a run.</div>
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<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbX8NhFzq5kBVJ-lHz14O44Q3VrSegHM8Xm_NlIsHnEdbH6EgTL8XxRkLyFsSaE75ykddRAW19GoTSc1N7QZYtUAxVS_8qltAlLjy8a8rGsc9WbdtQwzvGrc6647FpP2HcJ-QAzZEbR1M/s1600/74870_779092216217_1060148645_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbX8NhFzq5kBVJ-lHz14O44Q3VrSegHM8Xm_NlIsHnEdbH6EgTL8XxRkLyFsSaE75ykddRAW19GoTSc1N7QZYtUAxVS_8qltAlLjy8a8rGsc9WbdtQwzvGrc6647FpP2HcJ-QAzZEbR1M/s320/74870_779092216217_1060148645_n.jpg" width="320" /></a></div>
<div style="text-align: center;">
<i>Finding privacy was a challenge at </i><i>Old Erie Canal State Historic Park.</i></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
First time being heckled during a run. Said I was cheating for walking. He's lucky he didn't end up in the bottom of here:</div>
<div style="text-align: left;">
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5rI5T_89J24dl4R7NF3JJhcJ8itTb2EKyYzOG6UhM07xKvTAx_uxrxruKPn5FX8z-E-bQZIzRIWCUTj0WMcZBvC-awqgSS4JF3iX36vfZrer1GFQMVcuH_oTDOAb03LbX_8XVBwTqDQo/s1600/579576_779092211227_1312833455_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5rI5T_89J24dl4R7NF3JJhcJ8itTb2EKyYzOG6UhM07xKvTAx_uxrxruKPn5FX8z-E-bQZIzRIWCUTj0WMcZBvC-awqgSS4JF3iX36vfZrer1GFQMVcuH_oTDOAb03LbX_8XVBwTqDQo/s320/579576_779092211227_1312833455_n.jpg" width="320" /></a></div>
<div style="text-align: center;">
<i> No seriously, it's a good thing he caught me at mile 19. Too exhausted to be violent.</i></div>
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<br /></div>
<div style="text-align: left;">
First time running <b>20 </b>miles. I was only supposed to go 14-16, but around mile 8 I decided that this needed to be my last super long run. It was slow. After mile 15, it was painful. It was the first time I had to walk for a solid mile during a run just to keep my sanity.</div>
<div style="text-align: left;">
<br /></div>
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<div style="text-align: center;">
<i> Time to start tapering!</i></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com1tag:blogger.com,1999:blog-7064474317373894487.post-22287816459730451282012-10-02T12:40:00.000-07:002012-10-02T12:40:55.764-07:00Race Recap: The Four Seasons Parkway Run<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Calibri;">The Four Seasons Parkway Run for Children’s Cancer Research is a 5K that starts at the Four Seasons outside of Logan Square, runs along West River Drive, and then back to the Four Seasons for a complete breakfast. <span style="mso-spacerun: yes;"> </span>Good cause and good food!? I was all:</span></div>
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<span style="font-family: Calibri;">But then I was sidelined, and then when I tried to run again, with every step the pain got worse. I was supposed to run 9 miles on Saturday, how was I going to swing that plus a 5K on Sunday? So instead, Dan and I decided to do 6 miles after the 5K instead, making time for this:</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdCpym0DYml53l3XmeRomHm04bQe18HnncneByLINLRBx5K0YkXpwJED51XrS7epQoIR5CxVsqZAoIVbAfnAhgK_FAgtOmc0hk-QF8w4LpXdVh7uNl_B3nEvOx24CHk1b37n9Dy9XWFNo/s1600/114123c40a6911e2ab4322000a1d0377_7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" mea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdCpym0DYml53l3XmeRomHm04bQe18HnncneByLINLRBx5K0YkXpwJED51XrS7epQoIR5CxVsqZAoIVbAfnAhgK_FAgtOmc0hk-QF8w4LpXdVh7uNl_B3nEvOx24CHk1b37n9Dy9XWFNo/s320/114123c40a6911e2ab4322000a1d0377_7.jpg" width="320" /></a></div>
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<span style="font-family: Calibri;">Oktoberfest celebrations made it tough to get out the door in the morning, but knowing we were meeting up with Christine provided the right motivation to not ditch the cheese to my macaroni. We stayed with Christine until about the first mile or so, and then Dan and I slowed it down. Between my busted hip, and his bruised ankle, we were feeling pretty blah around mile 2.5. We sucked it up, got through it, found Christine and then ate a feast before going back out for another 5.8 miles.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTMnpeZZ3Y_qLiORqhaTREXAuxUJiOMzk1Q7Z5XYUpy1NNFkBIufVROhVXaywfntp-K44vu4S7oaKR8llJumoHgZaKAdlQzA3KiPpvR4Sj0_lEfbAefbl6B77fEIjptf61b_pvD2OYUUM/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" mea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTMnpeZZ3Y_qLiORqhaTREXAuxUJiOMzk1Q7Z5XYUpy1NNFkBIufVROhVXaywfntp-K44vu4S7oaKR8llJumoHgZaKAdlQzA3KiPpvR4Sj0_lEfbAefbl6B77fEIjptf61b_pvD2OYUUM/s320/photo+1.JPG" width="240" /></a></div>
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<span style="font-family: Calibri;">Without the pressure of 7,000 other participants, we took the rest of the run much easier. We ran from the hotel to Kelly Drive and back. A very pretty run, and a nice change of pace from south Jersey. The last few miles killed me though.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioYNhIRXEriQlQ7NIN3-xf3a5XwIj0TaslpB0uwxcc4A913JNDciH-gB7UiJfeg7IixEI8O8XfkdDCPzu4I3pAxRXS1KcH5e1O5YqNdILcwpN0dsUqayFfao4bSIH70yOq3H3i1eZOGW0/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" mea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioYNhIRXEriQlQ7NIN3-xf3a5XwIj0TaslpB0uwxcc4A913JNDciH-gB7UiJfeg7IixEI8O8XfkdDCPzu4I3pAxRXS1KcH5e1O5YqNdILcwpN0dsUqayFfao4bSIH70yOq3H3i1eZOGW0/s320/photo+4.JPG" width="240" /></a></div>
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<span style="font-family: Calibri;">The Parkway Run raised over $850,000 for the Cancer Center at CHOP, and the Four Seasons really accommodated the large group with the same excellence as they do with their hotels. While the race festivities were going on, the Cancer Center at CHOP held a candlelight vigil for the children that passed this year.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVLwNi9HYYQ1gLvJe24QzFLmpqqYp_MuG3Cjr2GGrN9giPbz1CBoGdjpMLsZRADtjNsUpI7oaWQFIfMaLynLXaPkU1p7KH2yZ0etxyLmQmWJ9nAslrqEzSpfE07BZRj30AWYpVZ8egWZk/s1600/52188_4677108004473_1599644263_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" mea="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVLwNi9HYYQ1gLvJe24QzFLmpqqYp_MuG3Cjr2GGrN9giPbz1CBoGdjpMLsZRADtjNsUpI7oaWQFIfMaLynLXaPkU1p7KH2yZ0etxyLmQmWJ9nAslrqEzSpfE07BZRj30AWYpVZ8egWZk/s320/52188_4677108004473_1599644263_o.jpg" width="320" /></a></div>
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<span style="font-family: Calibri;"><em>We miss you buddy.</em></span></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com1tag:blogger.com,1999:blog-7064474317373894487.post-62925785484599646272012-09-26T12:37:00.000-07:002012-09-26T12:37:13.678-07:00Because Cancer Doesn't Care About Setbacks<h2>
<i>Did you know?</i></h2>
<ul>
<li>
One in every 330 Americans develops cancer before the age of twenty.<br />
</li>
<li>On the average, <b>36 children and adolescents are diagnosed with cancer everyday </b>in the United States.</li>
<li>On the average, one in every four elementary schools has a child
with cancer. The average high school has two students who are current
or former cancer patients.</li>
<li><b>Cancer is the leading cause of death by disease in children under the age of 15 in the United States.</b></li>
<li>Childhood cancers affect more potential patient-years of life than any other cancer except breast and lung cancer.</li>
<li>The causes of most childhood cancers are unknown. <b>At present, childhood cancer cannot be prevented.</b></li>
<li>Childhood cancer occurs regularly, randomly and spares no ethnic
group, socioeconomic class, or geographic region. In the United States,
<b>the incidence of cancer among adolescents and young adults is
increasing at a greater rate than any other age group</b>, except those over
65 years.</li>
<li>Despite these facts, childhood cancer research is vastly and consistently underfunded.</li>
</ul>
<a href="http://www.alexslemonade.org/resources/facts" target="_blank">Source: ALSF</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl9DxNhMni07ox5tDAli2gF6qJNeUL27ezVFn3DYPVaKzBlXxUtLXG6ECzKc4uuFiPUPfsjrkOE13Le7sDAVEAdfPGAI4LUO1E_KORk7zRJyvxSQLZLl-IIH5H-8UAJt3EVwoTMK87r-A/s1600/428742_380986381916813_859858525_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl9DxNhMni07ox5tDAli2gF6qJNeUL27ezVFn3DYPVaKzBlXxUtLXG6ECzKc4uuFiPUPfsjrkOE13Le7sDAVEAdfPGAI4LUO1E_KORk7zRJyvxSQLZLl-IIH5H-8UAJt3EVwoTMK87r-A/s320/428742_380986381916813_859858525_n.jpg" width="320" /></a></div>
<br />
In celebration of Childhood Cancer Awareness month, Alex's Lemondade Stand's founding
corporate sponsor, Volvo, has announced that they will match all
donations made to Team Lemon fundraising pages. Support me and double your impact
in the fight against childhood cancer. This means a $25 donation becomes
$50, which funds one hour of childhood cancer research. <br />
<br />
If you were considering donating some spare change in Justin's memory, now is the time. Please consider donating to my Team Lemon page <a href="http://www.alexslemonade.org/mypage/85227" target="_blank">here</a>.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZv3ZqCNjRH2yqAyp-JxcmzdSME8X0xD6elxOkef7kl8HU5UYod2zHVFvHeCC5n7Hwk6oZc3R4Wq6M0pjrhOtUAMp_bi_MIj7qXol9uE8Dj2PL3RAnIjg-LZYDW2wPUbk5jTOqSDU2-gE/s1600/549183_323294017727166_38850344_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZv3ZqCNjRH2yqAyp-JxcmzdSME8X0xD6elxOkef7kl8HU5UYod2zHVFvHeCC5n7Hwk6oZc3R4Wq6M0pjrhOtUAMp_bi_MIj7qXol9uE8Dj2PL3RAnIjg-LZYDW2wPUbk5jTOqSDU2-gE/s320/549183_323294017727166_38850344_n.jpg" width="320" /></a></div>
<br />
Thank you, as always, for your love and support.Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-29173355308304201772012-09-25T18:06:00.001-07:002012-09-25T18:06:18.374-07:00Back in service!My hip and knee were tight, but nothing I couldn't handle. We'll see how tomorrow goes, but so far I'm feeling good!<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhus4cZ2Rp9g8qkj5yaEScRn18WhWS75LZoxfeFbEigH6sFIYLditk20dlsTKdPthMB2KW7EoqNVTfQknaEKQW82prSD-hQGFYpZDWZb1maVuK9y_F0MhnnsiLI92x2RJnRX4PRr4sdDL4/s640/blogger-image-945693288.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhus4cZ2Rp9g8qkj5yaEScRn18WhWS75LZoxfeFbEigH6sFIYLditk20dlsTKdPthMB2KW7EoqNVTfQknaEKQW82prSD-hQGFYpZDWZb1maVuK9y_F0MhnnsiLI92x2RJnRX4PRr4sdDL4/s640/blogger-image-945693288.jpg" /></a></div>Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-12529476304932433872012-09-24T12:46:00.000-07:002012-09-24T12:54:15.222-07:00Hippy dippyAfter two doctor appointments, x-rays, and an MRI, I have been diagnosed with greater trochanteric pain syndrome and a hip flexor strain. Despite the long and scary names, I am still cleared to train for the marathon, and go back for a follow up appointment the week after the race. I am to go to physical therapy 2-3 times a week for 6-8 weeks for “dynamic core stabilization, hip flexor and hip external rotator stretching and strengthening.”<br />
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The doctor said it will not necessarily be pain free to run, but with physical therapy and modifying my running plan from 4 times a week to 3 times a week, things shouldn’t get worse. If the pain becomes unbearable, I can make an appointment for a cortisone shot. That is definitely a last resort though.</div>
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This is some great news, since my doctor was very concerned it was a stress fracture. Thank you to everyone that listened to me freak out over having a broken hip before 30. The MRI proved that my bones are nice and strong, even if my tendons were inflamed and angry with me.</div>
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From here, I modified my running plan, and sent it over to my Team Lemon coach to get her feedback. During my two week vacation, the fall weather has arrived. I’m so glad not to miss my favorite running season. Best part – not having to wake up at 6 AM to get a run in without melting.</div>
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Less than five weeks to go!</div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com1tag:blogger.com,1999:blog-7064474317373894487.post-43341418102236279192012-09-13T11:44:00.001-07:002012-09-13T11:45:48.025-07:00Sidelined<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Here we are, 5 ½ weeks out from the marathon, and I’ve been sidelined.</span></div>
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<span style="font-family: Calibri;">Sometime last week I noticed I had a little hip pain that would work its way out if I warmed up and/or stretched. I took a couple days off before the 16 miler, and took the long run nice and slow. We started with a 5 minute warm up, kept the pace when running around a 12 minute mile, and made sure to walk every 5 minutes with a 1 minute walk break. My only concern was finishing in under a 14 minute mile, which is the pacing requirement. We did the 16 miles at an average 13:35/mi pace. Goal accomplished!</span></div>
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<span style="font-family: Calibri;">Monday was a scheduled rest day. I noticed my hip was sorer than before, but you’d think everything would be sore after 16 miles. Then Tuesday Dan and I went out for an easy 4 miler and I noticed the pain was way worse. Running made the pain shoot down from my hip, down my inner thigh, and to my right knee. We kept it to a simple walk, and stretched that night. Yesterday I woke up and the pain was worse, and more focused on my knee. I called the Rothman Institute and set up an appointment with a Sports Medicine specialist, and went on a walk later that night.</span></div>
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<span style="font-family: Calibri;">Today I woke up and the pain is almost exclusively in my knee. I asked my resident exercise expert about the pain moving and she said:</span></div>
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<span style="font-family: Calibri;"><em><span class="kn">Haley: </span> your body compensates for itself, so your knee and quad muscles are probably taking more of the stress and taking it off the hip</em></span></div>
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<span style="font-family: Calibri;"><strong>Fabulous. So now what?</strong></span></div>
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<span style="font-family: Calibri;">I started researching some injury-adjusted marathon plans. Sunday was 7 weeks from the marathon, so here’s the <a href="http://www.runningplanet.com/training/injured-during-marathon-training-adjusments.html" target="_blank">internet recommended</a> plan:</span></div>
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<b><span style="font-family: 'Times New Roman','serif'; font-size: 18pt; mso-fareast-font-family: 'Times New Roman';">Injured 5 to 8 Weeks Before Marathon<o:p></o:p></span></b></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> Recovery Time<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;" valign="top"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> Adjustments<o:p></o:p></span></div>
</td></tr>
<tr style="mso-yfti-irow: 1;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;" valign="top"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> Up to 1 Week<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;" valign="top"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> Pick up with current training week @75% of recommended volume for one week. Then resume normal training.<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> 1 - 2 Weeks<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. Then resume normal training.<o:p></o:p></span></div>
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<tr style="mso-yfti-irow: 3;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;" valign="top"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> 2 - 3 Weeks<o:p></o:p></span></div>
</td><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;" valign="top"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. then resume normal training. The limited time to complete training will make meeting your goal difficult. I would strongly recommend reducing your goal or going to an alternate marathon.<o:p></o:p></span></div>
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<tr style="mso-yfti-irow: 4; mso-yfti-lastrow: yes;"><td style="background-color: transparent; border-bottom: #ece9d8; border-left: #ece9d8; border-right: #ece9d8; border-top: #ece9d8; padding-bottom: 0.75pt; padding-left: 0.75pt; padding-right: 0.75pt; padding-top: 0.75pt;" valign="top"><div class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt;">
<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> 4 Weeks or more<o:p></o:p></span></div>
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<span style="font-family: 'Times New Roman','serif'; font-size: 12pt; mso-fareast-font-family: 'Times New Roman';"> Difficult to recover from and still run your goal marathon. Consider an alternate marathon.<o:p></o:p></span></div>
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</tbody></table>
<br /><span style="font-family: Calibri;">I am hoping that by the time my appointment rolls around on September 20, I will be recovered and will only need to ask for prevention advice and hope the doctor agrees with the 1-2 weeks plan. Normally I wouldn’t go to the doctor, just rest, but being so close to the marathon I don’t want to do anything stupid. In the meantime, I bought The Stick to help stretch out my muscles, and will be starting <a href="http://sportsmedicine.about.com/od/tipsandtricks/a/TrainThruInjury.htm" target="_blank">these circuits</a> </span><span style="font-family: Calibri;">at the gym to try to prevent detraining.</span><br />
<br />
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<span style="font-family: Calibri;"><strong>What happens if I get bad news from the doctor?</strong></span></div>
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<span style="font-family: Calibri;">I have always said I will not let the marathon cause permanent injury. I will not train and run hurt. I will happily go to DC and cheer on Dan and Patty on the sidelines. Since my appointment is after the deferral date, I will probably lose my bib money. Upsetting, but I’ve lost more money at the casinos. From there, depending on how I heal up, I have a few options:</span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">The <a href="http://www.harrisburgmarathon.com/registration.asp" target="_blank">Harrisburg Marathon</a></span><span style="font-family: Calibri;"> or <a href="http://richmondmarathon.com/race-details.htm" target="_blank">Richmond Marathon</a> </span><span style="font-family: Calibri;">would be my best bets. They’re only 2 weeks after the Marine Corps Marathon, so I wouldn’t be that far off track.</span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">The <a href="http://www.rbmarathon.com/" target="_blank">Rehoboth Beach Marathon</a> </span><span style="font-family: Calibri;">is December 8. This would be a good option if I really feel like I’ve lost my training, especially since I’ll be working during the Philly full and the following weekend is Thanksgiving.</span></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7pt 'Times New Roman';"> </span></span></span><span style="font-family: Calibri;">I could decide screw it and ask Team Lemon if I could use the money I’ve raised so far to count toward the <a href="http://www.alexslemonade.org/webform/join-team-lemon-florida-keys-ragnar-relay-14-152013-space-still-available" target="_blank">Florida Keys Ragnar Relays</a>. It's not a marathon, but it's a unique event that requires a lot of training!</span></div>
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<span style="font-family: Calibri;">The planner in me feels more comfortable knowing there are other options; that all my training wasn’t a waste of time. I’m going to be positive though and assume I will still be good to go for October 28. Keep your fingers crossed for me!</span></div>
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<span style="font-family: Calibri;"><strong><em>Have you ever been sidelined by an injury? How did you get past it? Got any old wives’ tales or pieces of advice to share?</em></strong></span></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0tag:blogger.com,1999:blog-7064474317373894487.post-48672343054406123532012-09-10T14:56:00.000-07:002012-09-11T06:19:08.648-07:00No one knows what to say about a beautiful boy who died.<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Yesterday, Dan and I ran 16 miles. We actually had a good time. We ran in Medford Lakes, hid Powerades in my dad’s mailbox, and followed every Courtesy Route sign we say until the Garmin said we could stop. It was the first time in a while I enjoyed running, that Dan enjoyed running with me, and that running the marathon actually seemed possible. </span></div>
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<span style="font-family: Calibri;">I was set to have a happy blog post today, and then while reading my celebrity gossip blog I came across this article: <a href="http://ohnotheydidnt.livejournal.com/71841119.html" target="_blank">Ronan's Mother Responds To Taylor Swift Song </a></span></div>
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<span style="font-family: Calibri;">Curious, I clicked the story... and then I started skimming. I tried not to read too much about Roman’s story. I already knew it. We all do. Life is wonderful until a brain tumor suddenly invades a child’s brain, and then the world might as well stop spinning. I didn’t need to know the particulars of how cruel and unfair cancer was to this little boy. I didn’t want the guilt of knowing we had Justin for 11 years; the world only had Roman for 4. How have I been lucky enough to be given 27, and hopefully even more?</span></div>
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<span style="font-family: Calibri;">I couldn’t stop thinking about Roman and his bright blue eyes, eyes as bright as Justin’s. I read the <a href="http://www.bmusiclyrics.com/taylor-swift-ronan-lyrics/" target="_blank">song lyrics</a> and cried. The song was written about Roman, but for all parents that have had to bury their babies. For all of us that have been touched by little angels, that have prayed for miracles, that are left behind.</span></div>
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<span style="font-family: Calibri;"><a href="http://www.whitehouse.gov/the-press-office/2012/08/31/presidential-proclamation-national-childhood-cancer-awareness-month-2012" target="_blank">President Obama declared September National Childhood Cancer Awareness Month on August 31</a>. Thanks to Taylor Swift, maybe now more money will be raised for pediatric cancers. Regardless, I’ll keep putting one foot in front of the other, hoping it inspires others to donate in memory of Justin, Roman, Alex, and all the other children who’ve lost their lives to cancer.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcWtGcWJ54PdiPC0wHmNJW0DJNK-QZaw6rILswVu_evU_Tr3gy845GW-FejLjsNtpzFW7w6Sn7IEGDOU3DxjOcYq1gdcUPLrbl8U5eiCZUOqpLsw-woqnHaoH57M2HRXuX8oi-OlEJmjU/s1600/1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" hea="true" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcWtGcWJ54PdiPC0wHmNJW0DJNK-QZaw6rILswVu_evU_Tr3gy845GW-FejLjsNtpzFW7w6Sn7IEGDOU3DxjOcYq1gdcUPLrbl8U5eiCZUOqpLsw-woqnHaoH57M2HRXuX8oi-OlEJmjU/s320/1.jpg" width="241" /></a></div>
Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com1tag:blogger.com,1999:blog-7064474317373894487.post-7904265173531868952012-09-07T08:57:00.000-07:002012-09-07T09:02:00.593-07:00Race Recap: Disneyland Half Marathon<b>So here’s my disclaimer</b>: I went into the whole Disneyland experience thinking it wouldn’t be as magnificent as Disney World. I don’t know why. If anything Disneyland should be better than Disney World. After all, it is the original; the framework to making Magic Kingdom “The Most Magical Place on Earth.” As a Disney lover, I should be paying homage to the resort Walt actually saw to completion. Instead, I was afraid I’d spend the entire trip saying, “Well in Disney World…”<br />
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I was right. I couldn’t help it. Disneyland is the perfect snapshot of Disney World; it has all its greatest hits. I had hoped for more Disneyland originals in terms of the rides and shows, but they were far and few between. It did make it easy to determine what rides to check out, and allowed up to maximize our day between the two parks. It’s a snippet of the Disney World experience though, and it left me wanting more.</div>
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<i>Aw, it's so tiny and cute!</i></div>
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Since I was comparing Disney World to Disneyland, I couldn’t help but contrast the Disney Princess Half to Disneyland Half. The Disney Princess Half was everything I had hoped, which is good considering the price tag. The Disneyland Half rarely matched up. This isn’t to say it was a bad race – on the whole, it was a fun race, and if it was in the Philadelphia area, I’d sign up again. I wouldn’t, however, go all the way across the country to do it again.</div>
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I loved how close and convenient it was to get to the starting line from all of the area hotels. We had to walk through Downtown Disney, and a lot of the food places were open at 4 AM, ready to feed and caffeinate us. I wish Disneyland had told us the businesses would be open, but that’s okay. They could have and we just missed it. The finish line was also next to the start line, which made it an easy trip “home” in time to shower and check out. An easy start/finish is crucial to the experience, especially when you need to be in your corral by 5 AM.</div>
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The race itself was pretty boring. The first couple miles were through the two parks, and then it was all industrial roads until we hit the Anaheim Angels stadium. After that it was more boring roads until the end. Running through the stadium was probably my favorite part, even if it was really crowded. The course was also pretty narrow, and with 17,000 it really stressed me out. There were a lot of spectators out cheering for us, which was awesome, but I was expecting more of the Disney flair. The characters that were out were limited, and on the whole the race was less dramatic than the Princess. Probably because the race was on public roads and not Disney World on ramps, but still – don’t tell me Disney doesn’t have enough money to put a pirate ship in the middle of the road!</div>
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That being said, I wouldn’t have been able to see any of it anyway. We were running into the sun the majority of the time. Looking at my official race photos, you’d think I ran the entire race with my eyes closed:</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpONK_mXBgOS8f3dpW3nEEuqE7ivhb9KOUV4Lf4PLi_zaBD6nJeJ9T0kcvZL8_WfEcNbRD9BWCCggBDUIF8GHyHEeMYgLrC2KbnsuRaSiBjjYQyYRTaiAA16OgM4frdnhxYljbgi2zSg8/s1600/94235-4401-036f.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpONK_mXBgOS8f3dpW3nEEuqE7ivhb9KOUV4Lf4PLi_zaBD6nJeJ9T0kcvZL8_WfEcNbRD9BWCCggBDUIF8GHyHEeMYgLrC2KbnsuRaSiBjjYQyYRTaiAA16OgM4frdnhxYljbgi2zSg8/s320/94235-4401-036f.jpg" width="213" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhndUhRaggM75VHc6yftq8Yij4j6WV9UD3fuKQ8_4OYNQZWZsMMwfO3A9GCLlD2E2varNO1IKiGi3m83qZU3oqJic7HbsUCLx97l5WgYB1TRDMaOVCa9dvSu0vLhUpmTg1lCZ3wL8Cr948/s1600/94235-2892-030f.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhndUhRaggM75VHc6yftq8Yij4j6WV9UD3fuKQ8_4OYNQZWZsMMwfO3A9GCLlD2E2varNO1IKiGi3m83qZU3oqJic7HbsUCLx97l5WgYB1TRDMaOVCa9dvSu0vLhUpmTg1lCZ3wL8Cr948/s320/94235-2892-030f.jpg" width="211" /></a></div>
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<i>I wanted to buy the photos, but I’m not sure I can justify $99 on photos of me sleep-running.</i></div>
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The Coast-to-Coast medal was absolutely worth pursuing, because I doubt I would have made it to Disneyland otherwise. Dan and I had a blast in the parks, and I PRed at the race by over 10 minutes!</div>
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Carolynhttp://www.blogger.com/profile/16603866378766825021noreply@blogger.com0