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Sent: Wednesday, November 25, 2009 11:04 PM
Subject: Incline Club News V14 LR #1 — It’s Time to Get Started!
Happy Thanksgiving Incline Club!
Turkey (or tofurky) day is tomorrow, and that can only mean one thing....
It’s time to start the 14th season of the Incline Club!
Just in time to help you avoid adding those unwanted extra pounds due to too much turkey, stuffing, pie and more pie (with ice cream on top). While this stuff makes great fuel, it you don’t run it gets turned into something else which is not as conducive to ones overall performance or appearance. :-)
We now have over 1000 members on the club’s mailing list, so hopefully that will translate to a lot of folks for this Sunday’s Club Photo. And since it is club picture day, please make sure to wear your nicest running outfit and smile for the camera.
--john
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NEXT RUN:
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Waldo Canyon Loop
Sunday, Nov 30th, 8:00AM — Memorial Park
Run up Ruxton Ave then out the Ute Pass Trail and take a right and head over to do the Waldo Canyon loop in the clockwise direction. Return via the UPT. 2-3 hours, if it would be longer do an out/back. See below for details.
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THIS WEEK’S QUOTE:
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A Journey of a thousand miles begins with a single step.
--Lao Tzu
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Editor Introduction:
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Hi, my name is John Garner and once again I’ll be your newsletter editor for the 2010 season.
The gory details on my life can be found on my IC page, but please note that there is no ‘d’ in my last name. Thus, make sure you don’t go to John Gardner’s profile instead (unless you have a complaint, then feel free to send it to him)
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Notes for First Time Runners:
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Based on my own experiences as a new runner when I joined the club 3 years ago, I crafted the following guidelines to make sure we see you on the 39th run of the season (and not drop out after the 3rd or 4th due to injury):
Rule #0: Don’t try and ‘get in shape’ before you start running with the club. It is better to show up and do a shorter version than to wait until later on in the year. 99% of the club consist of folks who are _not_ elite runners. There are lots of folks who are at the same level as you are, so you can use them as motivation and encouragement.
Rule #1: When you are starting out, do not go out for more than the shorter _time_ of the two: 2x your longest run during the week _or_ 1/2 of your weekly training volume. If you don’t have a weekly training volume (i.e., the IC runs are your only runs), then you want to start at 30 to 45 minutes and also start adding some more workouts during the week. Any cardo during the week counts: be it riding a bike, swimming, or, heaven forbid, running on a treadmill (which can be made more tolerable by watching some quality TV, like Phineas and Ferb :~).
Rule #2: When looking at your training volume, measure time, not distance. Section 16 and Barr Camp are similar distances, but one has some extra elevation involved and thus is a lot harder. It would not be advisable to jump from one to the other too quickly.
Rule #3: Increase your weekly distance _slowly_. At the most, add 1/2 an hour every two weeks or so to the time you spend on the trail. Also increase your in-week training volume to match what you do on Sunday morning. Do not attempt to rush it. Doing so will lead to injury. Injury leads to pain, pain leads to missing runs and that, my fellow IC’ers, results in poor times in your next race. If you still feel wiped out from your Sunday run on Tuesday, do not add any time the next week. Do not worry, there will come a day all too soon when you can do the full ‘run’.
Rule #4: Do not attempt to keep up with Matt or anybody else who is still talking to Matt after more than 5 minutes into a run. Trust me on this one.
Rule #5: If you are out for more than 60 minutes, please bring water. If you are out more than 2 hours, please bring something to eat or use Gatorade. Once you get used to the longer times and learn how your body reacts, you can adjust those times up and down. Personally, I bring 16oz of Gatorade for every hour I expect to be out. That leaves me with enough left over after the run to help with my recovery. Based on your size, you may want to bring more or less. When in doubt, bring more than you think you will need.
Rule #6: Walking can be faster than running. I’ve passed “runners” while walking uphill before. Everybody has a crossover speed at which you will actually go faster if you stop running and start walking. Do your best to find these times.
Rule #7: Don’t walk so much. I see a lot of folks who hike the entire route. Many times they would be better off if they cut the distance in half and went faster.
Rule #9: Have fun. If you don’t end a run with a big smile on your face, then you went out too long or fast.
Following these guidelines (until you have the experience to know when to ignore them) will result in you having a great time on your IC runs and prevent you from becoming a “one star junkie.” More importantly, it will help you build your base so that you don’t injure yourself from doing too much too fast.
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General Notes:
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Since this is the first newsletter of the season, here are few reminders and other things of note:
1) Due to past issues, please do not bring your dog to the IC runs. If you absolutely have to bring the four footed one, please wait 5 or so minutes after the rest of the group departs before you start. This way fido wont get caught up in a mass pack of folks and end up tripping over any of them.
2) In the past, folks who could not make it at 8am for the regular run could leave a note on the trashcan and still get credit for that Sunday’s run. The idea was that if there was an occasional timing issue, folks could still get their Sunday *’s. The problem was that there were a few folks who used the system that nobody ever saw. Thus, this year there will be a slight modification: “Real” members can make use of the ‘leave a note’ system. Virtual Members cannot. Thus, you have to show up to a run and sign in at least four times before you can use the system.
3) The first run of the year is also club picture day! In addition to the regular group photo, I’ll be available to take photos for anybody wishing to have a photo added to their IC profile page. This is a great chance to have a photo taken _before_ the run so that you don’t look like a zombie with snot coming out of your nose (like 90% of the ‘action shots’ that currently adorn the site). Photos will be made available for proofing before they are posted to the site to make sure I didn’t switch anything around.
4) Depending on your ISP, the newsletter may be flagged as spam. If you can read this then you should be ok. Otherwise contact your email provider for details on how to make sure that this does not happen to you.
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Weather Report:
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Currently, the weather service is calling for 30 Deg F, 10 mph winds w/ 50% cloud cover and a 27% chance of precip (snow) to start the Sunday Run. It should be warming up to about 37 deg so chances are somebody is going to show up in shorts.
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Suggested Course Overview:
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This weeks suggested run is Waldo Canyon.
The full course is approximately 15 miles with 3000ft of elevation gain and a high point of 8100ft. For those who are not yet up to that distance, common ‘out and back’ distances are as follows:
LRR Intersection: 7 miles & 1000ft of gain
Start of the Waldo Loop: 11.5 miles & 2000ft of gain
Bail Trail: Approx 9 miles. (Don’t try this unless you are with somebody who knows where they are going)
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Race Reports:
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If anybody has an off season race reports that they would like to share, please submit then via the usual spot at http://www.inclineclub.com/rreports.htm While you won’t get a Sunday * for off season reports, they are fun to read so please send them in.
This week Phil Redinger reports on the Colorado Relay and Steve Bremner reports on race number 20 of his quest to run all 20 Colorado Marathons. In the course of achieving his goal, Steve even managed to rack up 3 wins and six top 10 spots along the way. Congratulations Steve.
Colorado Relay — Georgetown — 09/11/09
Rim Rock Marathon — Grand Junction, CO — 11/14/2009
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Colorado Relay — Georgetown — 09/11/09
Phil Redinger reports:
Distance: 174 mile relay
Goal: Have a great time
Results: Goal met!
Website: http://Coloradorelay.com
General Summary:
This was my first time running a relay of any distance. I have to admit, I was not sure how it would all work out. I was very happy to see how well it was organized and how smooth everything went. All the trails, both night and day, were very well marked. Even Georgia pass was well done. All the volunteers and race staff were helpful and knew all the answers to my questions. I would recommend this race to anyone. It is long, and you don’t get much sleep. However, with a good team you can have a great time!
Things Done Right:
Positive attitude. This was a great race and a lot of that has to do with the outlook of our team. We were there to have fun and enjoy our time together. There were times when we were really tired, but it didn’t matter.
Things Done Wrong:
Nutrition and hydration. Since this was my first time with a race like this I was not sure how to eat and drink to keep going. I was able to hydrate well, maybe too well. However, I don’t think that I ate what I should have. I guess this takes some practice and I learned a lot for next time.
Any Other Stuff:
We even ran into another IC’er. About 12-1 AM at the Wolcott post office we got to say hi to Matt C. as he was getting ready to run leg 19. Our team member who was running that leg said that about 2 miles into the leg, a bolt of lightning went by and thought it must be Matt.
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Rim Rock Marathon — Grand Junction, CO — 11/14/2009
Steve Bremner reports:
Distance: 26.2 miles
Goal: 3:20
Results: 3:03
Website: http://www.ascentproductions.net/Events/rrm.aspx
General Summary:
This marathon was the finale in my quest to run all 20 marathons in Colorado in 2009. What a great finale it was. I ran close to the most perfect marathon I’ve ever run. No it wasn’t the fastest. I’m 54 years old. My fastest marathons are in the past.
It snowed for the first hour of the race as we trudged uphill to the summit of the Colorado Monument, gaining over 2000 feet in the first half. I kept the pace just under 8 minutes a mile, but four runners went ahead of me early in the race, including Bernie Boettcher. About two miles before the crest a runner from Santa Fe, Mark caught up to me and we ran together setting our sights on the fourth place guy who was coming back to us. We caught him at the crest, but Mark was already falling slightly off the pace. I surged past the fourth place guy and let fly on the downhill with abandon. After running all these marathons this year I have much more confidence in my pacing and I was confident that I could maintain a strong pace without blowing up. I never hit a bad spot the rest of the race and even ran the last mile, though it was flat with some uphill in 6:20. That’s a faster last mile than I ran when I ran my PR of 2:36 ten years ago. That’s what comes with running four back-to-back marathon weeken ds in one year.
Things Done Right:
Lots of miles on the legs.
Things Done Wrong:
Not a thing.
Any Other Stuff:
Great scenery would have been better if the weather would have been more clear.
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NEWSLETTER SUBMISSIONS:
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Additions to Incline Club News from IC members are welcome and encouraged. Submit a Newsletter Item at:
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IC BIRTHDAYS:8/18/2009 — 8/31/2009
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Hank Carey:
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Nick Hartlep:
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IC BIRTHDAYS: 9/1/2009 — 9/30/2009
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Ben Hofmann:
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IC BIRTHDAYS: 10/1/2009 — 10/31/2009
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Alan Taylor:
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IC BIRTHDAYS: 11/1/2009 — 11/30/2009
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Aaron Briggs:
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http://www.inclineclub.com/show.asp?name=Jackie%20Nunes
Jackie Tanaka:
http://www.inclineclub.com/show.asp?name=Jackie%20Tanaka
Jared Veteto:
http://www.inclineclub.com/show.asp?name=Jared%20Veteto
Jazmin Beattie:
http://www.inclineclub.com/show.asp?name=Jazmin%20Beattie
JD Vanlancker:
http://www.inclineclub.com/show.asp?name=JD%20Vanlancker
Jesse Grizzle:
http://www.inclineclub.com/show.asp?name=Jesse%20Grizzle
JOE MENDYGRAL:
http://www.inclineclub.com/show.asp?name=JOE%20MENDYGRAL
John Garner:
http://www.inclineclub.com/show.asp?name=John%20Garner
Justin Chaston:
http://www.inclineclub.com/show.asp?name=Justin%20Chaston
Karen Brandenburg:
http://www.inclineclub.com/show.asp?name=Karen%20Brandenburg
Kendall Carlton:
http://www.inclineclub.com/show.asp?name=Kendall%20Carlton
Kenny McMenimen:
http://www.inclineclub.com/show.asp?name=Kenny%20McMenimen
Kimberly Neyens:
http://www.inclineclub.com/show.asp?name=Kimberly%20Neyens
Kori Schaulis:
Larry Cohen:
http://www.inclineclub.com/show.asp?name=Larry%20Cohen
Mary Begemann:
http://www.inclineclub.com/show.asp?name=Mary%20Begemann
Matt Isaack:
http://www.inclineclub.com/show.asp?name=Matt%20Isaack
Micky Simpson:
http://www.inclineclub.com/show.asp?name=Micky%20Simpson
Natascha V-D-Molen:
http://www.inclineclub.com/show.asp?name=Natascha%20V-D-Molen
Nick Hartlep:
http://www.inclineclub.com/show.asp?name=Nick%20Hartlep
Norman Eubanks:
http://www.inclineclub.com/show.asp?name=Norman%20Eubanks
Opus Veres:
http://www.inclineclub.com/show.asp?name=Opus%20Veres
Paul Sullivan:
http://www.inclineclub.com/show.asp?name=Paul%20Sullivan
Rachel DeHerrera:
http://www.inclineclub.com/show.asp?name=Rachel%20DeHerrera
Reggie Barrett:
http://www.inclineclub.com/show.asp?name=Reggie%20Barrett
Richell Carmichael:
Rochelle Stratton:
http://www.inclineclub.com/show.asp?name=Rochelle%20Stratton
Sasha Underwood:
http://www.inclineclub.com/show.asp?name=Sasha%20Underwood
Shad Mika:
http://www.inclineclub.com/show.asp?name=Shad%20Mika
Shawn Finley :
http://www.inclineclub.com/show.asp?name=Shawn%20Finley%20
Shawn LaCroix:
http://www.inclineclub.com/show.asp?name=Shawn%20LaCroix
Steve Pero:
http://www.inclineclub.com/show.asp?name=Steve%20Pero
Tamara Rogers:
http://www.inclineclub.com/show.asp?name=Tamara%20Rogers
Teresa Ashour:
http://www.inclineclub.com/show.asp?name=Teresa%20Ashour
Terje Goldston:
http://www.inclineclub.com/show.asp?name=Terje%20Goldston
Terry Green:
http://www.inclineclub.com/show.asp?name=Terry%20Green
Thomas Moore:
http://www.inclineclub.com/show.asp?name=Thomas%20Moore
Tom Kelecy:
http://www.inclineclub.com/show.asp?name=Tom%20Kelecy
Tracy Tarpley:
http://www.inclineclub.com/show.asp?name=Tracy%20Tarpley
Vikki Thompson:
http://www.inclineclub.com/show.asp?name=Vikki%20Thompson
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NEW IC MEMBERS: 8/18/2009 — 11/24/2009
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Nathan Moyer:
http://www.inclineclub.com/show.asp?name=%20Nathan%20Moyer
Adrian Stanciu:
http://www.inclineclub.com/show.asp?name=Adrian%20Stanciu
Alan Hale:
(About Me page was not filled out)
Alessandro Nasi:
http://www.inclineclub.com/show.asp?name=Alessandro%20Nasi
Allison Sherman:
http://www.inclineclub.com/show.asp?name=Allison%20Sherman
Andy Bedard:
http://www.inclineclub.com/show.asp?name=Andy%20Bedard
Ann Carson:
(About Me page was not filled out)
Becky Regal:
http://www.inclineclub.com/show.asp?name=Becky%20Regal
Benjamin Smith:
http://www.inclineclub.com/show.asp?name=Benjamin%20Smith
Brandon Salisbury:
http://www.inclineclub.com/show.asp?name=Brandon%20Salisbury
Candice Moncayo:
http://www.inclineclub.com/show.asp?name=Candice%20Moncayo
Cathy Tirpak:
(About Me page was not filled out)
Dawn Scott:
http://www.inclineclub.com/show.asp?name=Dawn%20Scott
Diane Vanderhoeven:
http://www.inclineclub.com/show.asp?name=Diane%20Vanderhoeven
Evangeline Lambert:
http://www.inclineclub.com/show.asp?name=Evangeline%20Lambert
Ezra Hurwitz:
http://www.inclineclub.com/show.asp?name=Ezra%20Hurwitz
Garsha Wood:
(About Me page was not filled out)
Gwen Hall:
http://www.inclineclub.com/show.asp?name=Gwen%20Hall
Jackie Smith-Hill:
http://www.inclineclub.com/show.asp?name=Jackie%20Smith-Hill
James Parmenter:
http://www.inclineclub.com/show.asp?name=James%20Parmenter
Janet Lightburn:
http://www.inclineclub.com/show.asp?name=Janet%20Lightburn
Jay Hillis:
http://www.inclineclub.com/show.asp?name=Jay%20Hillis
Jessica Norsky:
http://www.inclineclub.com/show.asp?name=Jessica%20Norsky
Joshua Mietz:
http://www.inclineclub.com/show.asp?name=Joshua%20Mietz
Julia Hill:
http://www.inclineclub.com/show.asp?name=Julia%20Hill
Julian Smith:
http://www.inclineclub.com/show.asp?name=Julian%20Smith
Julie Symes:
http://www.inclineclub.com/show.asp?name=Julie%20Symes
Justin Walker:
http://www.inclineclub.com/show.asp?name=Justin%20Walker
Katie Schwing:
http://www.inclineclub.com/show.asp?name=Katie%20Schwing
Melinda Green:
http://www.inclineclub.com/show.asp?name=Melinda%20Green
Rachel McKernan:
http://www.inclineclub.com/show.asp?name=Rachel%20McKernan
Randall Coan:
http://www.inclineclub.com/show.asp?name=Randall%20Coan
Ray Leslie:
http://www.inclineclub.com/show.asp?name=Ray%20Leslie
Robert Spell:
http://www.inclineclub.com/show.asp?name=Robert%20Spell
Ron Wilson:
http://www.inclineclub.com/show.asp?name=Ron%20Wilson
Ted Carlson:
http://www.inclineclub.com/show.asp?name=Ted%20Carlson
Tony Wolusky:
http://www.inclineclub.com/show.asp?name=Tony%20Wolusky
Werner Kroer:
http://www.inclineclub.com/show.asp?name=Werner%20Kroer
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UPDATED ABOUT ME PAGES: 8/18/2009 — 11/24/2009
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Andy Wooten:
http://www.inclineclub.com/show.asp?name=Andy%20Wooten
Anita Bower:
http://www.inclineclub.com/show.asp?name=Anita%20Bower
Barry Oelrich:
http://www.inclineclub.com/show.asp?name=Barry%20Oelrich
Bret Stevens:
http://www.inclineclub.com/show.asp?name=Bret%20Stevens
Bruce Barrell:
http://www.inclineclub.com/show.asp?name=Bruce%20Barrell
Carl Nelson:
http://www.inclineclub.com/show.asp?name=Carl%20Nelson
Cereta Grimes:
http://www.inclineclub.com/show.asp?name=Cereta%20Grimes
Chelsea Luttrall:
http://www.inclineclub.com/show.asp?name=Chelsea%20Luttrall
Daniel Cockrell:
http://www.inclineclub.com/show.asp?name=Daniel%20Cockrell
Derek Engard:
http://www.inclineclub.com/show.asp?name=Derek%20Engard
Ivette Gallegos:
http://www.inclineclub.com/show.asp?name=Ivette%20Gallegos
Jim Heidelberg:
http://www.inclineclub.com/show.asp?name=Jim%20Heidelberg
John Goodloe:
http://www.inclineclub.com/show.asp?name=John%20Goodloe
Jordan Israel:
http://www.inclineclub.com/show.asp?name=Jordan%20Israel
Justin Chaston:
http://www.inclineclub.com/show.asp?name=Justin%20Chaston
Kelly Mckenna:
http://www.inclineclub.com/show.asp?name=Kelly%20Mckenna
Kevin Mccalmon:
http://www.inclineclub.com/show.asp?name=Kevin%20Mccalmon
Lee Rhodes:
http://www.inclineclub.com/show.asp?name=Lee%20Rhodes
Melissa Marr:
http://www.inclineclub.com/show.asp?name=Melissa%20Marr
Michael De Sordi:
http://www.inclineclub.com/show.asp?name=Michael%20De%20Sordi
Michael Everson:
http://www.inclineclub.com/show.asp?name=Michael%20Everson
Michael Shafai:
http://www.inclineclub.com/show.asp?name=Michael%20Shafai
Rebekka Hannula:
http://www.inclineclub.com/show.asp?name=Rebekka%20Hannula
Rienet Vanderlinde:
http://www.inclineclub.com/show.asp?name=Rienet%20Vanderlinde
Ryan Kohler:
http://www.inclineclub.com/show.asp?name=Ryan%20Kohler
Shawn Aker:
http://www.inclineclub.com/show.asp?name=Shawn%20Aker
Steve Sargeant:
http://www.inclineclub.com/show.asp?name=Steve%20Sargeant
Todd Norman:
http://www.inclineclub.com/show.asp?name=Todd%20Norman
Tom Everson:
http://www.inclineclub.com/show.asp?name=Tom%20Everson
Wes Thurman:
http://www.inclineclub.com/show.asp?name=Wes%20Thurman
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NEWSLETTER SUBMISSIONS:
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Additions to Incline Club News from IC members are welcome and encouraged. Submit a Newsletter Item at:
http://www.inclineclub.com/newsletter.htm
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WEBSITES:
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Incline Club
http://www.inclineclub.com
Barr Trail Mountain Race
http://www.runpikespeak.com
Presented by Pikes Peak National Bank
Pikes Peak Ascent and Marathon
http://www.pikespeakmarathon.org
Training for the Ascent and Marathon on Pikes Peak
http://www.skyrunner.com/guide
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ACCOUNT SETTINGS:
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To change your e-mail address or unsubscribe from the Incline Club newsletter go here:
http://www.inclineclub.com/membership.asp
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