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Ran a 10k - Official Thread (12 Viewers)

####.   Actually went on a different route this morning(!).  Partly for a little variety and partly for a quick segment hunt.  The segment of interest is 0.4 mile on flat residential street.  Current leader at 2:33 or 5:13/mi pace.  This number felt out of my league, but thought I'd have a go at it anyways since segment was where I was going to run.  I went for the best 0.4 I could and then waited to get home to see how I did.... 2:34. Fart! one second off.   Strava said that was a 2:37 half mile so good to know I have that in me.  

24 year old version of me would have most of these KOMs in my area locked down in a couple of weeks.  It will be more rewarding when I do earn one of these the hard way I keep telling myself. 

In late September, there is a 5K I've done the past few years which features a 3 man team division and we've had the same team several years. We missed it last year since I was off and I just found out that my brother can't do this year.  I'll still do the 5K since there is beer afterwards, but some of the pressure is off for my training purposes.  I did sign up for a small local 5K for this Sunday just because I haven't done one in a while.  I also will have a corporate mid-week 5K on Sept 19th which I was planning to go easy since it's 4 days ahead of the one I do most years.  Busy September racing wise for me and I'll see a foot/ankle orthopedic specialist in the middle of all of this.  

 
I ended up with 282 miles for August running all 31 days.  That's pretty good for me although my best training months have been a little over 300.  

I only ran 95 miles in July so my fitness had declined quite a bit.  Overall, I'm pleased with the month and I made a lot of progress.  In fact, if September goes well I might decide to run a November marathon.  I should have a better idea of this by the end of September.

Speaking of September, I'm considering running an 8 mile race September 30.  I've never raced that distance before and would consider it a success if I can finish under my half marathon PR pace (6:18).  I'd like to see how the month goes before committing, though, particularly my next couple tempos.

 
Juxtatarot said:
I ended up with 282 miles for August running all 31 days.  That's pretty good for me although my best training months have been a little over 300.
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Good job, you got me beat as I ended up with 277.  This was a good month for me and I have made significant progress since a disappointing race in mid July. It helps that I have lost 10 lbs since that race, just 5 more to get to my racing weight and I have over 2 months to get there.  I am taking it easy this week and will start getting serious next week when I start my plan.

 
pbm107 said:
Good job, you got me beat as I ended up with 277.  This was a good month for me and I have made significant progress since a disappointing race in mid July. It helps that I have lost 10 lbs since that race, just 5 more to get to my racing weight and I have over 2 months to get there.  I am taking it easy this week and will start getting serious next week when I start my plan.
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I'm curious what you're planning.  What kind of weekly mileage?  How often will you be doing tempos and other fast stuff?

 
Juxtatarot said:
I'm curious what you're planning.  What kind of weekly mileage?  How often will you be doing tempos and other fast stuff?
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The last 11 weeks of the Pftiz 85 plan, so next week will have 6 miles at tempo and a 22 mile long run. It's one quality session a week over the next 4, and then 2 quality over the following 4 weeks.  So yeah I feel fit enough to run tempos and other fast stuff.

 
So last night I set out around 6 PM (in the rain) to run 11 miles.  The first few miles sucked to the point where I actually contemplated quitting.  Legs finally started feeling decent after like 7 miles, and I knocked off the last 4 miles in 7:56, 7:50, 7:35, and 7:11.  Running is a fickle little #####.

Running a half on Saturday morning with the goal of doing it at GMP (7:15).  A couple of years ago that would've been EASY for me, but now I'm nervous.  Planning on doing a couple miles beforehand and a few more afterwards to make it 20 total.  The race has a Clydesdale division, and 1:37 won it last year, so hopefully I'll be bringing home some hardware in true tri-man "medal monger" fashion.

 
gianmarco said:
Sorry, that was meant as a poke at myself.  

I was recently saying I had no interest to do long distances and rather do shorter stuff at a faster pace and figured the longer stuff would be harder. Silly how much I'm starting to realize in a short time.
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I've always said that and still do to a degree but as other with tons more experience than me will tell you, your attitude will change drastically as you run more.  You may find your niche in 5k, 10k, HM or maybe take up Tris.  Also, for somebody in shape, the distance usually isn't a huge deal - it's the combo of distance and pace (duh) - I mean, I've only run one HM in my life (part of my half IM) but I could have somewhat easily gone the 13.1 miles this past weekend just really slow.  I'm not sure I really have much of a point here other than what I said before

1. make running fun

2. don't get injured

 
Honestly can't wait until my stupid marathon is over and I can transition back to trail running.  Trails in the fall here in Wisconsin are AMAZING.  Cool temps, leaves crunching underfoot as you run....the only part that sucks is that you can't see the rocks and roots, so the occasional faceplant is a given.

Doing an 8-hour timed event with a buddy on November 4.  As many 7-mile loops as possible.  Can't wait.

 
So, August – you were an interesting month.

*Another new high in elevation, that’s 3 months in a row – 8,782’.

*About the same mileage and pace as July – 201.1, 8:04.

*To my surprise, strength actually increased month-over-month – doing my month end test tomorrow but seeing as how I did more Monday than July’s month end test I’d say results are going to be favorable.

*A 16:51 5K despite literally no prep.

*A 10K tempo @ 5:52 net pace on the back end of a vO2 workout the day before.

*Then 3 days later doing 16.2 @ 7:14 pace w/a finish of 6:42/6:44/6:09/5:39 (0.2 mi).

Week 2 wasn’t pretty, but overall I completed what I set out to do – similar mileage with more high quality workouts.  Now September is about getting ready for a half.  If the next 2 1/2 weeks go well then I’m going to tee one up the first couple weekends in October.

 
Another 5.5 today.  This time, I made it a point to just take it easy.  In fact, I slowed down in that 2nd mile and had to tell my wife a couple times to slow down.  As such, that 2nd mile was much better and not a struggle for me which it has been in the past.  3rd mile was the same and I still kept it slow even though I heard the almost 10:00 mile splits, I just let it go.  Then that 4th mile kicked in and I started feeling great and opened up a bit even though I knew I wanted to finish the whole loop.  With the most elevation of the whole loop, I pushed through the uphills more than usual and had the fastest split of the first 5 miles.  The 5th mile was when my legs actually started getting tired, which is new for me.  I'm guessing probably a combo of doing the repeats yesterday, being my 4th day in a row running (and highest weekly total for me at already 12+ miles), and pushing those uphills.  I was about to stop at 4.5 miles but figured I had 1 more mile to go with half of it downhill, and decided I was going to finish.  Got to the end and even finished the final 0.4 miles at 8:35 and felt comfortable doing it. 

Overall, same pace as I did last week (9:34 total) but nowhere near as much of a struggle cardio wise and my pace increased as this run went along vs decreasing the last time.  And, when my music stopped around 3.5 miles in, I just took the headphones off and ran.  Which means no split or mile notifications!!

 
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gruecd said:
Honestly can't wait until my stupid marathon is over and I can transition back to trail running.  Trails in the fall here in Wisconsin are AMAZING.  Cool temps, leaves crunching underfoot as you run....the only part that sucks is that you can't see the rocks and roots, so the occasional faceplant is a given.

Doing an 8-hour timed event with a buddy on November 4.  As many 7-mile loops as possible.  Can't wait.
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:goodposting:

Still haven't done a timed event, not sure I see the appeal.  But most are also much shorter (like 1 mile) loops, and that just sounds really boring.  7-mile loops, if on trail, may not be so bad.

 
I just shot the lock off my wallet and paid the registration fees for the 5Ks in Sep and Oct and a 10K in November.  I am now committed until at least Veterans Day.    

 
Nugget said:
I just shot the lock off my wallet and paid the registration fees for the 5Ks in Sep and Oct and a 10K in November.  I am now committed until at least Veterans Day.    
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From a females perspective, you are saving $ by doing the early registration. 

 
Good couple days of running for me.  Week 13 (of 18) in my Hanson's plan for Chicago.

Yesterday was my marathon pace run so I did 11 in total with 9 at MP (7:27).  It was hard but not brutal.  At this stage of Hanson's that's all you look for.

Today, was my easy 8 miles and I had to hold back to keep my average at 8:40 pace. 

Starting to get excited as I only have a few weeks before taper time!  #BQfor2019

 
ThreeThousand said:
Checking in here.  I'm coming up on the last big weekend before I start tapering for Ironman season this fall.  I've got IM Chattanooga on September 24th, IM Louisville 3 weeks later, then IM Florida 3 weeks after that.  Have a 6 hr ride (somewhere around 116-117 miles) and 1 hr run (around 7.5 miles) on Saturday, and a 30 mile trainer ride/20 mile run on Sunday.  Ready to be done, as I'm usually am at this point in a build.  My body aches, I can't sleep, and I'm eating all the foods.
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:popcorn: :popcorn: :popcorn:

 
UTMB kicked off about an hour and a half ago.  Probably the greatest collection of ultra trail runners ever in one race on the men's side, and a deep field for the women as well.  They're expecting cold and rain and snow so they shortened the course a little by removing a couple of the peaks.  Great coverage for this on the website - they even have live video and commentators like a real sporting event!  And with the sister CCC race's first finishers coming in over the past several minutes they're showing that as well.

http://utmbmontblanc.com/en/live/

Ten miles in and Zach Miller, Jim Walmsley, and Killian (no last name needed) are in the lead.  Only 90+ miles to go, there goes my next 20 hours!

For those not familiar but interested, Billy Yang made a great 21 minute film called Mont Blanc on the 2015 CCC and UTMB races, focusing on a few of the American runners.  

 
pbm107 said:
It looks like your have nailed your last 3 MP runs, and this last one your HR was pretty low compared to your last marathon.  Are you running any tuneup races?
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Unfortunately, the schedule doesn't permit it, but since this is marathon #10, I generally have a decent sense of my fitness.  I'll be very disappointed if I don't sub 3:20 this.  I'd love to be 3:17-3:18 but weather is a critical piece of this. 

I am considering doing a half marathon a month after my marathon to see if I can PR (1:32:50).

My HR is lower as I'm older (46 years old), so my max is mid 170s.

 
SFBayDuck said:
UTMB kicked off about an hour and a half ago.  Probably the greatest collection of ultra trail runners ever in one race on the men's side, and a deep field for the women as well.  They're expecting cold and rain and snow so they shortened the course a little by removing a couple of the peaks.  Great coverage for this on the website - they even have live video and commentators like a real sporting event!  And with the sister CCC race's first finishers coming in over the past several minutes they're showing that as well.

http://utmbmontblanc.com/en/live/

Ten miles in and Zach Miller, Jim Walmsley, and Killian (no last name needed) are in the lead.  Only 90+ miles to go, there goes my next 20 hours!

For those not familiar but interested, Billy Yang made a great 21 minute film called Mont Blanc on the 2015 CCC and UTMB races, focusing on a few of the American runners.  
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hm, the video seems to be restricted to about 10% of the page

the rest is white space (more or less)

 
:shrug:

I'm toggling back and forth between full screen and just having the video in the upper right corner.  I'm on Chrome, but just tried on Firefox and it worked there as well.

The Race Leaders section of the page does seem to be lagging.

Americans won both the men's and women's 101K CCC with Hayden Hawkes taking it for the fellas and Clare Gallagher taking it for the ladies just a few minutes ago in 12:13:57.  No American man has ever won UTMB, although a few women have - Rory Bosio in back to back years not too long ago.

 
They're running through the night now, and the weather report from Col de Bonhomme (43k on #UTMB course) - it's 4C (39F), windy, rainy and foggy - visibility about 50 meters (160ft).  Now that's an ultra!  Get some!

Meanwhile I'm "working" from a brewery because it's 102 degrees here heading toward a high of 108, and I don't have air conditioning at home.  Pretty glad I got my run in this AM when it was only 84 when I finished , as they are saying this may literally be the hottest day in recorded Bay Area history.  And it's super smoky here from the forest fires in Northern California and Southern Oregon, it's just lovely outside.

 
Off to Daytona for the long weekend.  Hope to get some nice long straight line runs on the endless beach this weekend.  Next 10k is in 2 weeks.  

I voluntereed to do some FEMA work in Houston so there's a chance I may miss my 15k and a couple of other races in October depending on when I get notice.  We'll see.  Hate to miss some PR season runs, but this is more important IMO.

 
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Osaurus said:
Off to Daytona for the long weekend.  Hope to get some nice long straight line runs on the endless beach this weekend.  Next 10k is in 2 weeks.  

I voluntereed to do some FEMA work in Houston so there's a chance I may miss my 15k and a couple of other races in October depending on when I get notice.  We'll see.  Hate to miss some PR season runs, but this is more important IMO.
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Understanding that these things are way fluid, how long might you be in Houston?  If Irma doesn't hit the US, I will likely be deployed to the Houston area some time after 9/9 and could be there for up to six months.  I'll be working 6 days a week, 12+ hour days, but will need to exercise for my sanity.  Maybe we can link up for a charity run and a beer or two if we end up in the same place.  

 
2Young2BBald said:
Understanding that these things are way fluid, how long might you be in Houston?  If Irma doesn't hit the US, I will likely be deployed to the Houston area some time after 9/9 and could be there for up to six months.  I'll be working 6 days a week, 12+ hour days, but will need to exercise for my sanity.  Maybe we can link up for a charity run and a beer or two if we end up in the same place.  
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Hard to say when I would been deployed as I haven't even been FEMA badged yet.  Same schedule for me.  I will be there 3 weeks total.  I'll give you a holler if/when I get there.

 
SteelCurtain said:
Good couple days of running for me.  Week 13 (of 18) in my Hanson's plan for Chicago.

Yesterday was my marathon pace run so I did 11 in total with 9 at MP (7:27).  It was hard but not brutal.  At this stage of Hanson's that's all you look for.

Today, was my easy 8 miles and I had to hold back to keep my average at 8:40 pace. 

Starting to get excited as I only have a few weeks before taper time!  #BQfor2019
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Hanson's long run for this weekend calls for 16 miles at 30 seconds slower than MP.  In fact, Hanson's longest run is 16 miles. 

I, however, like to extend it to 20 mile runs, so I generally add some warm up and cool down miles.  This morning, I headed out and did one warm up mile and the 16 miles needed to be at 7:57 pace.  It was one of those runs where the miles just floated by effortlessly.  Several times I had to pull back to not go too fast.  I extended the pace an additional mile, so I did 17 at the 7:57 pace.  Finished with 2 cool down miles for my 20 miles.  Felt I could have kept going quite honestly.

All that being said, this was a confidence building run.  Of course, now I'm fretting about peaking too soon.  The marathon does crazy things to ones mind.  :loco:

41 days until Chicago!

 
Ok, so I'm actually 8 weeks out from the 5K. I was doing some reading on running a 5K and found this (think someone linked to similar earlier).

This would work timing wise starting tomorrow

Only catch is that this says it's for people that have been running for 1-2 years, not 1 month. Based on where I am, is it reasonable to try and follow this? 

ETA -- The more I look at that, while I think I could manage the workout, I'm not thrilled with having to stick to that kind of schedule, especially with work and kids and stuff. 

 
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gianmarco said:
Yeah, it seems a bit much. I want this to be fun and I'm already doing a lot of what's there already in an informal kind of way.
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Then you're good to go.  Just keep running, stay comfortable and don't overthink it.

 
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Had plans to run 5 miles on a trail by the local HS.  My buddy met me and when we got there a 10k/HM was starting.  Neither of us were signed up so we headed over to a side trail but realized they were using that too - crap.  So, we take off down a route folks were warming up and then cut across and start doing a short .2 mile loop over and over.  Sucks - got a little over 4 miles in but the whole thing was screwed up with the race going on.  

 
AAABatteries said:
Had plans to run 5 miles on a trail by the local HS.  My buddy met me and when we got there a 10k/HM was starting.  Neither of us were signed up so we headed over to a side trail but realized they were using that too - crap.  So, we take off down a route folks were warming up and then cut across and start doing a short .2 mile loop over and over.  Sucks - got a little over 4 miles in but the whole thing was screwed up with the race going on.  
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I was trying to figure out what your map looked like and why and that makes sense. I thought you were just trying to make a Strava jellyfish or something.

That would be awesome shtick for you long distance guys to write out Strava messages on your runs.

 
Lotta miles logged today by the group - awesome ness. 

My runs look like either an obscure constellation or a wiener.

 
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2Young2BBald said:
Understanding that these things are way fluid, how long might you be in Houston?  If Irma doesn't hit the US, I will likely be deployed to the Houston area some time after 9/9 and could be there for up to six months.  I'll be working 6 days a week, 12+ hour days, but will need to exercise for my sanity.  Maybe we can link up for a charity run and a beer or two if we end up in the same place.  
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With your new responsibilities, I was expecting something like this.  Hopefully your hotel has a good fitness center.  I know you've been killing some bike workouts.

 
gianmarco said:
I was trying to figure out what your map looked like and why and that makes sense. I thought you were just trying to make a Strava jellyfish or something.

That would be awesome shtick for you long distance guys to write out Strava messages on your runs.
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:lol:

Yeah - I was all over the place just kind of running around a small area about the size of a HS baseball field.  We didn't want to get in anybody's way who was running the race but wanted to get some miles in - thankfully we kind of blended in with folks who were warming up.

 
tri-man 47 said:
With your new responsibilities, I was expecting something like this.  Hopefully your hotel has a good fitness center.  I know you've been killing some bike workouts.
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Yeah, I was hoping they'd forget about me until after DWD, but that is likely wishful thinking.  Quite a few LA Fitness locations around Houston, which is where I'm spinning now.  I have an online spin class instructor course bookmarked thinking maybe I could go for this as motivation to just work my butt off on the bike, but do it right if I have to train alone and maybe work as a sub when I'm on down time.

 
Running on the beach this morning was awesome.  Sunrise, empty beach, and dolphins feeding in the shallows made it a very good morning for me.  Heading south this morning to New Smyrna, Cocoa, and wherever else we randomly head to. Dinner date and a sunset walk tonight.  Hopefully I get in another beach run before I head back to Tampa tomorrow.  Have a great holiday weekend all. 

 
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Osaurus said:
Running on the beach this morning was awesome.  Sunrise, empty beach, and dolphins feeding in the shallows made it a very good morning for me.  Heading south this morning to New Smyrna, Cocoa, and wherever else we randomly head to. Dinner date and a sunset walk tonight.  Hopefully I get in another beach run before I head back to Tampa tomorrow.  Have a great holiday weekend all. 
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This sounds awesome. I miss running on the beach, but my Achilles and feet hurt for like 3 or 4 days after.

 
Well, that was fun. Just learned a bit.

My wife decided yesterday to see how she could do on the 5k and did my route to get to 3.1 miles and ran it in 8:17. So, of course now I have to see where I am. Figured this would be a good morning after two easy runs last 3 days.

I started out WAY too fast but didn't realize it until I heard the first half mile split at just under 8:00. Oops. And that was with a slight uphill grade. By the time I hit 1 mile, I figured I wasn't going to be able to do the full 3 so turned around and went back to at least do 2 and see what I could do. Finished just under 2 but also ran it under 8:00. 

Both a good feeling and bad. I learned that I need to figure out what a good starting pace for me will be without killing myself early. I also liked that I was able to at least do that distance at that time. Felt uncomfortable at the end but I wasn't going to die and quickly recovered when I finished.

All in all, a good run I think.

And another reminder that you guys in here are animals. So impressed with what you guys routinely run.

 
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Brief 5k report. 

Pretty much a copy paste of my July 5k... 

Mile 1: 6:15

Mile 2: 6:45

Mile 3: 7ish 

Final 20:43

Another 5k where I really wanted to be done at the 2 mile marker. But downshifted and found a good kick for the last quarter. 

My time would have been good enough for first in ag last year but I got 7th this year. I think they added this race to CARA this year and added lots of fast old dudes. 

 
gianmarco said:
Well, that was fun. Just learned a bit.

My wife decided yesterday to see how she could do on the 5k and did my route to get to 3.1 miles and ran it in 8:17. So, of course now I have to see where I am. Figured this would be a good morning after two easy runs last 3 days.

I started out WAY too fast but didn't realize it until I heard the first half mile split at just under 8:00. Oops. And that was with a slight uphill grade. By the time I hit 1 mile, I figured I wasn't going to be able to do the full 3 so turned around and went back to at least do 2 and see what I could do. Finished just under 2 but also ran it under 8:00. 

Both a good feeling and bad. I learned that I need to figure out what a good starting pace for me will be without killing myself early. I also liked that I was able to at least do that distance at that time. Felt uncomfortable at the end but I wasn't going to die and quickly recovered when I finished.

All in all, a good run I think.

And another reminder that you guys in here are animals. So impressed with what you guys routinely run.
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You are gonna kill your 5k.

 
We've been enjoying these past two weeks but I'm ready to get back on the trail / road. 

I hit the gym a few times, including the dreadmill (although doing more strength and the elliptical) with a view into the pool and City scape it's not so bad.  http://www.guangzhouhotel.com/Garden_Hotel_Guangzhou/Comments.htm 

For those who aren't on my Facebook page, things are going awesome with the little princess, she's absolutely hilarious and loves getting out and around town. She wants to be carried, which I don't mind and at least my left arm gets a workout holding her.

We'll be back in the States late Friday. I have no idea how to best get back into run form after 2 weeks off. 

This was nice to see https://raceraves.com/toughest-road-marathons-us-canada/

Harpeth Hills Flying Monkey Marathon – Nashville, TN (Nov 19, 2017)
(marathon)
What’s the challenge? Steep, unrelenting hills

It’s worth noting that Tennessee hosts not only the most difficult race in the nation (The Barkley Marathons) but also one of its most difficult road marathons. Staged entirely within Nashville’s densely wooded Percy Warner Park, the Harpeth Hills Flying Monkey is “meant to be an antidote” to fast and flat marathons. And while the organizers may take themselves lightly, they clearly take their responsibilities seriously with over 7,200 feet of total elevation change, grades of up to 12% and a cadre of dedicated volunteers providing encouragement and guidance along the way. With landmarks like “Three Mile Hill” and “Nine Mile Hill” that feature lung-burning ascents and quad-punishing descents, the HHFM isn’t monkeying around. Or maybe it is. In any case, your legs will doubtless be ready to See no hills, hear no hills, speak no hills long before reaching the finish.

:Excited:. I'm gonna have to do more hills.

 
-OZ- said:
For those who aren't on my Facebook page, things are going awesome with the little princess, she's absolutely hilarious and loves getting out and around town. She wants to be carried, which I don't mind and at least my left arm gets a workout holding her.
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For us nerds who are not graced with your FB page, this is GREAT!!!!!!!!!

Congrats!

 
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