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Ran a 10k - Official Thread


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Having recently discovered how to setup workouts for my Garmin (Thanks @gainmarco) I realize it seems a good way to use for a race. I have just been doing them as normal runs but setting it up for an initial speed to not go too fast out of the gate, a cruising speed, and then a final stretch to pick it up it seems it would be extremely helpful to try and stay on pace target since you enter the min and max range. I am only going to be running 5Ks and maybe some 10Ks. Much better than constantly looking at my watch to see my pace. Others doing this or you just prefer to do a manual run and check your watch from time to time?

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Posted (edited)
3 hours ago, Zasada said:

Well I left out the dozen Oreos I'll eat after dinner, or the big bag of Doritos.  Not eating those is pretty obvious.  Didn't feel like I needed advice on that part!

Maybe it's just as simple as cutting that #### out.  But I know @Juxtatarot has been eating better (if my notebook is accurate) and given his #BMFery of late, I thought maybe I could borrow some of his (and others') wisdom.

I don’t think I’m going to help much for meal ideas. I’m just mostly eating fruits, vegetables, whole grains, eggs, chicken breasts, salmon, nuts, legumes, healthy oils and Greek or Icelandic yogurt. I drink water and black coffee. Alcohol a few times socially but not otherwise.
 

I have a few things that are questionably bad such as butter for whole wheat toast, blue cheese crumbles for salads and other vegetables, and I’ve been adding honey to my peanut butter (natural) sandwiches. I also routinely eat raw vegetables with this Buffalo cauliflower dip that I’m sure is highly processed. Occasionally there will be a social situation where I’ll eat differently but that’s uncommon.

I had one cheat day after my half marathon and bought a gyro and fries. Afterwards I realized that was a stupid idea and not something I’ll do again. I like my eating routine.

I need to figure something else out though because my weight keeps dropping. Although I do think I look better in the mirror than a year ago — with the weight loss and exercising the muscles are showing more. But I can’t keep losing weight forever.

Edited by Juxtatarot
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@Zasada, I would think you could make good use of a crock pot ...find some recipes using beans, veggies, etc.  As @MAC_32 notes, you could prep and cook that on Sunday and use throughout the week.

Just don't follow my example: B'fast is usually cold cereal with almond milk and a little protein powder; lunch is a PB&J sandwich and some veggie chips and then a Greek yogurt; dinner is a mix of things (leaning toward chicken or fish with some type of potato and/or veggie).  

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1 hour ago, ChiefD said:

Are you one of those bros that walks around with a gallon jug of water all day?

I’m afraid to say, I’m that guy. I wouldn’t consider myself a bro, though.

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We order carry out probably 5x a week. Not great. Trying another meal prep thingy Home Chef to cut that back. 

I just try to control breakfast currently (steel cut oats with fruit/peanut butter/whatever good combo I can make). Lunch if I don’t plan it ends up being either nothing (bad) or Wawa (worse?). Dinner is carry out crapshoot too often (no I don’t mean bear attack or virdian poop variety). 

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Posted (edited)
5 hours ago, Zasada said:

OK RunningFoodGuys, need some help.

My wife is vegetarian, and I lean that way as well.  I haven't totally eliminated meat, but most nights I'll just eat what she does, which obviously doesn't involve meat.

We eat Boca Burgers and Light Life dogs at least twice a week.  Yes, they're meatless.  But are they actually healthy foods?  

Any tips?  

 

Have you tried Beyond meat burgers and sausages? They are amazing when tossed in an air fryer. Just set it and grab in 15 minutes. Also, Impossible foods just started making their Impossible burger patties available in grocery stores. I think both are 20 times better than Boca burgers. As far as imitation meat being healthy, people will argue back and forth about it. I like them because they’re simple, taste good, and have a decent amount of protein in them. Nuts, salads with Olive oil and avocados are great meals too! I even throw some imitation chicken and cheese in there for protein. Just trying to provide some more meatless options for you, GB.

Edited by JShare87
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27 minutes ago, gianmarco said:

There's absolutely no chance I'm sharing my diet here compared to you guys. 

That's also why I'm slow and fat.

:lol:

Was just coming here to post the same thing. You guys would be appalled. 

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I eat well at my meals, but I have a bit of a peanut butter m&m obsession over the last few months...like it is super gross how many I eat.

I also eat ice cream pretty much every night after the kids go to bed.

Gotta fuel the engine, right? :shrug:

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14 minutes ago, xulf said:

I eat well at my meals, but I have a bit of a peanut butter m&m obsession over the last few months...like it is super gross how many I eat.

I also eat ice cream pretty much every night after the kids go to bed.

Gotta fuel the engine, right? :shrug:

I don't call mine the engine.

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Posted (edited)
3 hours ago, Juxtatarot said:

.

I need to figure something else out though because my weight keeps dropping. Although I do think I look better in the mirror than a year ago — with the weight loss and exercising the muscles are showing more. But I can’t keep losing weight forever.

Did this 130 lb, 18 BMI dude just talk about his muscles? :oldunsure:

I shouldn't say this but my wife weighs slightly more. And she's hotter. 🤪

Edited by -OZ-
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I must say, a Greek yogurt, almond milk, peanut butter, chocolate protein, with a banana and a little bit of honey, made into a shake, tastes delicious. Just had one for lunch. 

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Posted (edited)

In all seriousness @Juxtatarot, I'm just dumbfounded at the idea of weighing 55 lbs less. And you're about my height. 

What's your waist size? Like a -7?

Edited by -OZ-
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3 hours ago, Juxtatarot said:

I need to figure something else out though because my weight keeps dropping. Although I do think I look better in the mirror than a year ago — with the weight loss and exercising the muscles are showing more. But I can’t keep losing weight forever.

At first I have to admit I was shocked with your post but I found this:

"In marathon runners, Marc et al [8] identified the most appropriate profiles and conditions to realize optimal performance. They found, at this time, that optimal BMI for men was 19.8 kg.m−2, and for the 10 best performers of all time a BMI range between 17.5 and 20.7 kg.m"

I guess don't let yourself get below 17.5.

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55 minutes ago, tri-man 47 said:

Smashing a little blue pill and using it to top off the ice cream is just like sprinkles, amirite?

You could call it a Penis Buster Pairfait.

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28 minutes ago, pbm107 said:

Yeah, I’m not surprised by that. 

I feel healthy and have energy. My running is better than ever. Sub 7:00 miles are starting to feel easy and lactate threshold is certainly under 6:00.  Besides the recent heel issue (which was my fault by ignoring calf tightness), nagging injuries are less bothersome than I can recall since I started running marathons. Strides are longer and stronger and less reliant on quads.

I don’t believe my weight is unhealthy. I also don’t think I should cut back on exercising or start eating junk just to gain weight.

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If I don’t push myself on my morning run I eat a banana and peanut butter belvita crackers, medium run congratulations you’ve earned an everything bagel and cream cheese, hard run and forget about it, 🍩 and more 🍩 

Some kind of ice cream every night.

 

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1 hour ago, Juxtatarot said:

Yeah, I’m not surprised by that. 

I feel healthy and have energy. My running is better than ever. Sub 7:00 miles are starting to feel easy and lactate threshold is certainly under 6:00.  Besides the recent heel issue (which was my fault by ignoring calf tightness), nagging injuries are less bothersome than I can recall since I started running marathons. Strides are longer and stronger and less reliant on quads.

I don’t believe my weight is unhealthy. I also don’t think I should cut back on exercising or start eating junk just to gain weight.

Agreed, don't take my reaction as anything other than an appreciation for our differences.  

Weight is a personal thing. I know I feel better, healthier at 185-190, but my racing would be far better 10-15 lbs lighter.

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I totally get it now that I have a GPS watch I can learn about my runs and record them in strava so I can see valuable information like these splits 

 

10:39 <--- this is usuallymthe worst part of my route, mostly uphill, no shoulder or sidewalk and I'm still not warmed up, but I feel great 

10:01 <--- all uphill until about 1.7 miles then it flattens out.  Great pace for me, I usually average 6mph the whole way let alone the hilly parts

8:58 <--- finally done with the hills, I could keep going like this forever 

8:14 <--- right about here is when my mouth ran out of saliva 

13:05 <--- this is when I turned and was facing the sun 

16:27 <--- seems like a lovely day for a walk,  really, why spoil it with a run

13:54 <--- run past houses of people you know before going back to walking 

 

I hate myself for walking but I had nothing left in the tank. I ate well today and had about 1.5 liters of water this afternoon before running but apparently I was either really dehydrated or I went too fast early and the dehydration was just a symptom.  Either way, a sucky run  is better than no run, and I had an epiphany with something I have been working on off and on for years so no complaints. 

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5 hours ago, JAA said:

Calories in < Calories out

:shrug:

Signed,

fatass

What is this magic math nonsense.

1 hour ago, -OZ- said:

Agreed, don't take my reaction as anything other than an appreciation for our differences.  

Weight is a personal thing. I know I feel better, healthier at 185-190, but my racing would be far better 10-15 lbs lighter.

I think I'm around 185, which is where I was during my tri days (a lot more muscle back then)...6'. Definitely still have a dad belly, even if I've lost the weight elsewhere. I had been perpetually just under 200 between the tri days and my recent running renaissance

College soccer, which I consider my peak fitness, I weighed 168 by the end of each preseason. So I know that's my youthful optimum fighting weight.

I could stand to weigh 180-175 and still be healthy and eat most things. I tend to suffer a bit from portion control and stress eating...which has been worse the last months with my unhappy job.

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Posted (edited)
1 hour ago, bostonfred said:

I totally get it now that I have a GPS watch I can learn about my runs and record them in strava so I can see valuable information like these splits 

 

10:39 <--- this is usuallymthe worst part of my route, mostly uphill, no shoulder or sidewalk and I'm still not warmed up, but I feel great 

10:01 <--- all uphill until about 1.7 miles then it flattens out.  Great pace for me, I usually average 6mph the whole way let alone the hilly parts

8:58 <--- finally done with the hills, I could keep going like this forever 

8:14 <--- right about here is when my mouth ran out of saliva 

13:05 <--- this is when I turned and was facing the sun 

16:27 <--- seems like a lovely day for a walk,  really, why spoil it with a run

13:54 <--- run past houses of people you know before going back to walking 

 

I hate myself for walking but I had nothing left in the tank. I ate well today and had about 1.5 liters of water this afternoon before running but apparently I was either really dehydrated or I went too fast early and the dehydration was just a symptom.  Either way, a sucky run  is better than no run, and I had an epiphany with something I have been working on off and on for years so no complaints. 

Do you carry any water with you? I have a small flask that fits in my hand. I fill it up enough to make sure I have enough. Not ideal but would rather be able to parch my thirst with small gulps than be bone dry and have it affect my running.

I drink too much coffee and alcohol so unless race week and training I am always lacking some water.

Edited by OrganizedChaos
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21 hours ago, Juxtatarot said:

I had one cheat day after my half marathon and bought a gyro and fries. Afterwards I realized that was a stupid idea and not something I’ll do again.

Yeah....I enjoy food way to much to even consider living like this.

I guess that's why sub-7-minute miles will probably never feel easy to me... :shrug:

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53 minutes ago, gruecd said:

Yeah....I enjoy food way to much to even consider living like this.

I guess that's why sub-7-minute miles will probably never feel easy to me... :shrug:

I think I'm right there with you.

I mean, I try to eat healthy in terms of processed foods and whatnot...but I like to eat food that I like.

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1 hour ago, JShare87 said:

Beautiful morning to run, @ChiefD!

It was flat out perfect in NYC this morning for my buddy pickle run. First time we've done it mask-less since this all began.

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28 minutes ago, El Floppo said:

I think I'm right there with you.

I mean, I try to eat healthy in terms of processed foods and whatnot...but I like to eat food that I like.

I”m not telling you how to live your life but you can find healthy foods that you enjoy eating.

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15 hours ago, bostonfred said:

I hate myself for walking but I had nothing left in the tank. I ate well today and had about 1.5 liters of water this afternoon before running but apparently I was either really dehydrated or I went too fast early and the dehydration was just a symptom.  Either way, a sucky run  is better than no run, and I had an epiphany with something I have been working on off and on for years so no complaints. 

It sounds like a miserable run, everyone in here has had an experience like that. I am guessing the weather was warmer than what you're used, I think you've been mostly a treadmill runner. Running in the afternoon with the sun out can be rough. Most of us run in the morning in the summer months.  

This is a good guide from the first page of the thread:
    
Suck Index = temperature + dew point. The higher it is, the more it's gonna suck:
>160 - getting dangerous.
150-159 - just try to survive the workout. 
140-149 - getting pretty miserable.
130-139 - can feel it getting soupy out there, but manageable if you dial the effort back a bit to start. 
120-129 - not too bad; can feel a bit of humidity.
110-119 - feels great; won't affect performance. 
<110 - Heavenly.

Keep in mind it can take a little while to adjust to warmer temps, for example this week it was in the 40s (perfect for me) for my morning runs and I was fairly uncomfortable at the end of my recovery run this morning with it being 60 degrees and sunny.

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11 minutes ago, pbm107 said:

Keep in mind it can take a little while to adjust to warmer temps,

I will never adjust.  74F by the end of my run today and I was a sweaty mess.

Give me 40F any and every day.

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30 minutes ago, Zasada said:

I will never adjust.  74F by the end of my run today and I was a sweaty mess.

Give me 40F any and every day.

Not with that attitude you won’t. Get it together!

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1 hour ago, Juxtatarot said:

I”m not telling you how to live your life but you can find healthy foods that you enjoy eating.

…and many, many, many more unhealthy ones that you enjoy eating.

I think maybe if I was getting paid for it or if I was on the cusp of qualifying for the Olympics or something, then it might be a sacrifice I’d be willing to make.

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I haven't posted in this thread in a very long time, but I just had a funny conversation with my wife.  Mrs. Karamazov volunteers for an organization that encourages young girls (like elementary and middle school) to run.  They practice a couple of times a week, and today was their end-of-program 5K.

Mrs. Karamazov has some knee issues and she wears a specially-built brace when she runs.  Anyway, a group of girls was lagging behind her a little bit, and one of them shouted out as encouragement to the others "Hey look that lady's wearing a knee brace -- we can't lose to her!"  She was all offended and kind of mad as she was retelling this story, but I pointed out accurately that nobody wants to finish behind pregnant women, people pushing strollers, or people wearing braces.  After all lions feed on the weak, not the other way around.

I do not recommend this as the best way to message that idea to your SO.  

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15 minutes ago, IvanKaramazov said:

I haven't posted in this thread in a very long time, but I just had a funny conversation with my wife.  Mrs. Karamazov volunteers for an organization that encourages young girls (like elementary and middle school) to run.  They practice a couple of times a week, and today was their end-of-program 5K.

Mrs. Karamazov has some knee issues and she wears a specially-built brace when she runs.  Anyway, a group of girls was lagging behind her a little bit, and one of them shouted out as encouragement to the others "Hey look that lady's wearing a knee brace -- we can't lose to her!"  She was all offended and kind of mad as she was retelling this story, but I pointed out accurately that nobody wants to finish behind pregnant women, people pushing strollers, or people wearing braces.  After all lions feed on the weak, not the other way around.

I do not recommend this as the best way to message that idea to your SO.  

Is the organization girls on the run?

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Posted (edited)

5 min warm up walk 

20 minute run, normal pace 6mph

2 minutes 7mph

1 min 8 mph

2 min 7 mph

90 second Walk

2 min 7 mph

1 min 8 mph

30 second walk

2 min 7 mph 

2 min 6 mph

1 min walk

3 min 6 mph

2 min cool down walk

I read an article suggesting something like this for endurance and after struggling a little yesterday I didn't want to do a long run today but wanted to do something that might help. I have no idea whether this actually helps with endurance but it seems like a better kind of interval than just a short warm up and then jumping right in to sprints.  Anyone smart please feel free to tell me if I'm doing it wrong.

Edited by bostonfred
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51 minutes ago, bostonfred said:

5 min warm up walk 

20 minute run, normal pace 6mph

2 minutes 7mph

1 min 8 mph

2 min 7 mph

90 second Walk

2 min 7 mph

1 min 8 mph

30 second walk

2 min 7 mph 

2 min 6 mph

1 min walk

3 min 6 mph

2 min cool down walk

I read an article suggesting something like this for endurance and after struggling a little yesterday I didn't want to do a long run today but wanted to do something that might help. I have no idea whether this actually helps with endurance but it seems like a better kind of interval than just a short warm up and then jumping right in to sprints.  Anyone smart please feel free to tell me if I'm doing it wrong.

You're doing it wrong.

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13 hours ago, bostonfred said:

5 min warm up walk 

20 minute run, normal pace 6mph

2 minutes 7mph

1 min 8 mph

2 min 7 mph

90 second Walk

2 min 7 mph

1 min 8 mph

30 second walk

2 min 7 mph 

2 min 6 mph

1 min walk

3 min 6 mph

2 min cool down walk

I read an article suggesting something like this for endurance and after struggling a little yesterday I didn't want to do a long run today but wanted to do something that might help. I have no idea whether this actually helps with endurance but it seems like a better kind of interval than just a short warm up and then jumping right in to sprints.  Anyone smart please feel free to tell me if I'm doing it wrong.

Run slow to build endurance and eventually get faster. 80% of your runs should be at a slow conversational pace. Do this long enough, and you will start to build endurance. The hardest thing is sticking with it. 

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A pain in the butt.  More precisely, I believe the pain/injury I've been dealing with is hamstring tendinopathy ...some inflammation or damage to the tendon that connects the hammies to the butt bone.  It's not the hammies themselves; it's not the glutes.  The condition is often seen "in runners who have suddenly increased their training volume/intensity, or started hill running."  Probable cause (beyond bad luck): I had a week with a big increase in elevation, then the next week ran three days in a row including a 16 miler.  Soon after, in the first steps of a run, it felt like my leg was going to collapse.  That moment passed, but I felt stiff and sore. 

I should have explored this two or three weeks ago when I first started having issues, but I finally spent time this weekend with dr. google.  The issue hasn't felt like a muscle.  There's no spot I can press that feels sore.  The soreness/pain has been deeper in the lower butt.  The soreness has increased after runs, not during, which seems to be more indicative of a tendon issue.  I've clearly noticed that my stride has been affected, as most of my pacing is slower.  I've also noticed my body's resistance when going up any sort of slope.  (Recovery recommendations state that faster pacing and hills should be avoided for a while.)

Catching a couple runs per week for the past three weeks (to keep up some fitness) really hasn't been the best approach, so I'll back off for a few weeks and see if I find any improvement.  I've found some appropriate stretches than can help (and others that would hurt).  Hopefully I can be running OK by early/mid June.  Fingers and toes crossed.

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29 minutes ago, tri-man 47 said:

A pain in the butt.  More precisely, I believe the pain/injury I've been dealing with is hamstring tendinopathy ...some inflammation or damage to the tendon that connects the hammies to the butt bone.  It's not the hammies themselves; it's not the glutes.  The condition is often seen "in runners who have suddenly increased their training volume/intensity, or started hill running."  Probable cause (beyond bad luck): I had a week with a big increase in elevation, then the next week ran three days in a row including a 16 miler.  Soon after, in the first steps of a run, it felt like my leg was going to collapse.  That moment passed, but I felt stiff and sore. 

I should have explored this two or three weeks ago when I first started having issues, but I finally spent time this weekend with dr. google.  The issue hasn't felt like a muscle.  There's no spot I can press that feels sore.  The soreness/pain has been deeper in the lower butt.  The soreness has increased after runs, not during, which seems to be more indicative of a tendon issue.  I've clearly noticed that my stride has been affected, as most of my pacing is slower.  I've also noticed my body's resistance when going up any sort of slope.  (Recovery recommendations state that faster pacing and hills should be avoided for a while.)

Catching a couple runs per week for the past three weeks (to keep up some fitness) really hasn't been the best approach, so I'll back off for a few weeks and see if I find any improvement.  I've found some appropriate stretches than can help (and others that would hurt).  Hopefully I can be running OK by early/mid June.  Fingers and toes crossed.

What stretches will you do? Will you do anything differently in regards to core and leg strengthening?

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6 minutes ago, Juxtatarot said:

What stretches will you do? Will you do anything differently in regards to core and leg strengthening?

I downloaded the pdf from this site, and in that pdf are a number of links that include stretches. The idea is not to stress the hamstrings and the tendon (so no RDLs (sorry @MAC_32!); kettle bell swings) ..to instead do some bent leg exercises.  These include:

- 90 degree hamstring bridge

- glute march drill

- single leg hamstring catch

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11 minutes ago, tri-man 47 said:

I downloaded the pdf from this site, and in that pdf are a number of links that include stretches. The idea is not to stress the hamstrings and the tendon (so no RDLs (sorry @MAC_32!); kettle bell swings) ..to instead do some bent leg exercises.  These include:

- 90 degree hamstring bridge

- glute march drill

- single leg hamstring catch

That’s what I think I have too although likely a more mild case.  It’s better now than last year but still there. 

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2 hours ago, Juxtatarot said:

That’s what I think I have too although likely a more mild case.  It’s better now than last year but still there. 

Oh, interesting.  It must be milder if you're able to run on so many consecutive days and at such speeds ...and to start fast without a warmup.  

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