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Ernesto's group (third season) - CLOSED (Page 51)
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 2012-01-15 7:47 AM in reply to: #3991030 |
Expert  1480    Somewhere in the Swamps of Philly |  Subject: RE: Ernesto's group (third season) - CLOSEDJrdimaur - 2012-01-15 7:49 AM ernestov - 2012-01-15 5:27 AM Thank you Ernesto. Jrdimaur - 2012-01-14 11:13 PM That's a bit high perhaps. I would lower it to 180, 190 at the most. Using 200 as a reference would make your anaerobic stuff go well into the 300s and that is hard to produce for longer than a couple minutes even for me.ernestov - 2012-01-14 9:24 PM No I didn't. It said if you didnt know it leave it at 200. I think I need to go back and do it the right way and do the test.Jrdimaur - 2012-01-14 7:49 PM Last night when I updated I didn't change my days from 9 to 10. Just now I finished on trainer for 1:15:00. Plan was for 1:30 but my son needed attention. I used trainer road for first time but definitely missed something on the setup. I think Im missing virtual power (note I don't have a power meter). All I had was HR and the system wanted me to ride some intervals that were way too high for my HR. Can someone look at my data and let me know what is off (I feel like everything is off)? It's seems like another graph band is missing (maybe power). Btw where you see big HR drops was due to my 4 mo old son crying and my need to pause and stop. So I wasn't really able to get full focus. http://www.trainerroad.com/cycling/rides/14937 How did you come up with your FTP? did you get tested? You need to do either the 8 or 20 minute test on Trainerroad to set your FTP. 200 is the default number until you complete the test. My FTP is 209, which is basically spot on for my MAF. You have the ability to reduce your assigned FTP by a percentage on every ride or your can just dial back the effort to correspond with an aerobic HR. With TR, I would recommend selecting the aerobic/sweet spot rides where you keep your HR down. Here's a ride I did where my HR was in line with my MAF and FTP was 190 (http://www.trainerroad.com/cycling/rides/14076). The rides that include instructions are also great because they often include coaching about form. I've found them very helpful and am noticing improvements. Edited by JoePetto 2012-01-15 8:06 AM |
| 2012-01-15 9:41 AM in reply to: #3991053 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Matthews - 2012-01-15 7:14 AM Well it did not go according to plan on Saturday. Was not looking forward to swim and it showed. I already had my questions all week as to could I do it or not and I fail big time. Got about 100m into the swim and pulled out. Still not 100% sure as to what snapped in my head to make me stop. I felt fine and was not panicking but something just made me pull up and stop. I was very frustrated as soon as I was out the water for not pushing and to this piont still can't say why I stopped. Angry that I lost my 2 free days in the challenge and angry that I didn't get the ride and run I was so looking forward to. Dissappionted also to have let the family down as the kids where looking forward to see Dad(i promised them i wont let them down again). Punished myself when I got home and went for a 80min run. This was also a struggle as I ran out of fluids and the temp was in the mid 30*c. Took good 12+ hrs to get hydrated again. So where to now???? Going to book a swimming coach and work on that side. A few friends have offered to help so will be doing alli can to get this sorted. Have a few sprint tri comes up I will look at but only when my swimming is sorted. Thanks for all the words of encouragement from this group. Sorry I couldn't see it through this time. Don't sweat it, bad races happen, DNF is a part of the sport. Work on your swim though as it is obviously the weak link. Sorry that your kiddos didn't get to see you finish, use that as an incentive when you dread going to the pool. |
| 2012-01-15 11:45 AM in reply to: #3942748 |
Veteran 291 | Subject: RE: Ernesto's group (third season) - CLOSED Wow I need to get things in gear this month, I am on track for my run goal, but my bike and swim distances are way behind. Knee was acting up on my run....need to stretch....more often and get back to yoga....traveling is not helping...although down in FL today and should be able to get a nice outside pool swim in.....
- Mitch 15 days 21:35'00" ----------------------------------- - Gabe 14 days 31:02:15"- Chris 14 days 19:35:59 - Carol 14 days 18:03'57" - Ernesto 14 days 17:54'50" - Jen 13 days 16:55'11" - Scott 14 days 16:05'33" - Rachel 14 days 15:27'15" - Joe P 14 days 14:21'34 - Barry 14 days 12:54'38" - Joyce 14 days 12:42:33" - Jim 14 days 11:47'48" ---------------------------------- - Charlotte 13 days 12:18'00" |
| 2012-01-15 1:30 PM in reply to: #3991301 |
| Subject: RE: Ernesto's group (third season) - CLOSED i did 1st HR monitor run using maffetone method. it was very difficult to slow down to keep hr at 126. If there was much elevation, we are in foothills of ozark mountains, i had to walk up hill. i have loaded my garmin log into bt log if anyone can look at and give me some feedback to see if i am doing correctly, i would really appreciate it. thanks.
- Mitch 15 days 21:35'00" ----------------------------------- - Gabe 14 days 31:02:15" - Charlotte 14 days 13:34'00" ----------------------------------
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| 2012-01-15 1:32 PM in reply to: #3942748 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (third season) - CLOSED |
| 2012-01-15 1:51 PM in reply to: #3991426 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED charlotte hobbs - 2012-01-15 1:30 PM Charlotte,i did 1st HR monitor run using maffetone method. it was very difficult to slow down to keep hr at 126. If there was much elevation, we are in foothills of ozark mountains, i had to walk up hill. i have loaded my garmin log into bt log if anyone can look at and give me some feedback to see if i am doing correctly, i would really appreciate it. thanks. I don't see any links. Where did you put it? can you post it here? |
| 2012-01-15 2:01 PM in reply to: #3942748 |
Expert 1608 Grapevine, Texas | Subject: RE: Ernesto's group (third season) - CLOSED Very nice run this morning, 7 miles w/ last 4 @ HM pace, but wound up going faster than that. Then went to pool school after that. Learning lots, and hopefully gaining some swim confidence in the process. Would be nice to go to my next try NOT stressing about the swim.
- Mitch 15 days 21:35'00" - Carol 15 days 19:40'05" - Joe P 15 days 17:01'34 ----------------------------------- - Gabe 14 days 31:02:15" - Charlotte 14 days 13:34'00" ---------------------------------- - Barry 13 days 11:37'10" |
| 2012-01-15 2:03 PM in reply to: #3942748 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED Hey Chris, I stumbled across this article while reading one of my friends' blog and I found the author to be of your interest. What are the odds? runner, same first name and last name? http://healthblog.dallasnews.com/archives/2012/01/is-cheating-at-dallas-road-rac.html |
| 2012-01-15 2:34 PM in reply to: #3942748 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED Matthew, sorry to hear about your swim on saturday, but like ernesto said, don't sweat it. I had a friend who had to pull out of a sprint 2min in because he freaked in the water. He went and worked on his swim and has since taken part in a whole load of tri's. He's currently training for his first iron distance event. Was it an open water or pool swim? Open water bothers a lot of people even if they're confident swimmers. Before our first open water tri last year we went swimming in the lake every week for 2 months. It took me about 4 weeks before i felt even slightly comfortable. It does come but it takes time (and practice). |
| 2012-01-15 3:12 PM in reply to: #3942748 |
Veteran 149 | Subject: RE: Ernesto's group (third season) - CLOSED Short run today. Kept HR a MAF level. It's early on but I feel better after each run. I feel I could have ran all day at that rate and I was happy to see my pace was 8:47.... Now if it can just warm up so I can really put some distance in. Today was 15 degrees. - Mitch 15 days 21:35'00" - Carol 15 days 19:40'05" - Joe P 15 days 17:01'34 ----------------------------------- - Gabe 14 days 31:02:15" - Chris 14 days 19:35:59 - Ernesto 14 days 17:54'50" - Jen 13 days 16:55'11" - Scott 14 days 16:05'33" - Rachel 14 days 15:27'15" - Charlotte 14 days 13:34'00" - Barry 14 days 12:54'38" - Joyce 14 days 12:42:33" - Jim 14 days 11:47'48" ---------------------------------- - Jackie 13 days 15:30'25" - Barry 13 days 11:37'10" - Joe D 13 days 11:14'41" - Samy 13 days 8:29'25" ------------------------------- ------------------------------ - Elizabeth 10 days 10:25 ---------------------------------- - Matthew 9 days 8:25'00" ----------------------------- - Bruce 8 days 8:47 07" --------------------------------- - William 6 days 5:01'15" - Mark H 6 days 4:33'11 --------------------------------- - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - Todd 4 days 2:21'30" ----------------------------- - Leslie 3 days 1:52'00 |
| 2012-01-15 3:36 PM in reply to: #3942748 |
Regular 200 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Matthews, Ok all you cyclist types...what is FTP? Good long run with epic windage today. 10.34 miles in 1:27:19 at avg HR of 148. Running up hill into the wind was brutal today. On the other hand running downhill with a strong tailwind was exciting. Mile 3 was uphill into the wind and my avg pace was 10:27/mile. Running down the same hill with the wind my avg pace was 6:18/mile. I was barely able to turnover my legs fast enough to keep up with how fast the wind was pushing me down the hill. Overall it was a very good run. - Mitch 15 days 21:35'00" |
| 2012-01-15 3:53 PM in reply to: #3942748 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED Matthew- Sorry about the race. I took a swim clinic in LA that helped out so much. They didn't do over swim technique but focused on all those overwhelming fears that take hold when your feet get wet. I guess it was as much as a mental lesson and mental strategies as it was swimming open water. It helped me so much!!! I went from doing the breath stroke in prior sprints to actually freestyle in the last. Like Scott mentioned, the winds were brutal today. Steady at 25mph 55deg F, no sun. No telling what the gusts were up to! Running at some points wasn't even an option when the gusts were pushing me around. I had to walk several time so that my HR wouldn't go to high. I really didn't want to turn today's run into an anaerobic workout! I took the same path as last week hoping to compare the two and was obviously disappointed when I did. I know it was the wind or maybe just fatigue but it is still hard to see... I didn't do the final loop because it was continuing straight up hill, into the wind. http://connect.garmin.com/splits/142023587 http://connect.garmin.com/splits/139582762 - Mitch 15 days 21:35'00"
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| 2012-01-15 3:56 PM in reply to: #3990814 |
Veteran 452 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED
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| 2012-01-15 3:59 PM in reply to: #3991601 |
Master 2238 Dallas | Subject: RE: Ernesto's group (third season) - CLOSED scottputnam - 2012-01-15 3:36 PM Scott,Matthews, Ok all you cyclist types...what is FTP? Good long run with epic windage today. 10.34 miles in 1:27:19 at avg HR of 148. Running up hill into the wind was brutal today. On the other hand running downhill with a strong tailwind was exciting. Mile 3 was uphill into the wind and my avg pace was 10:27/mile. Running down the same hill with the wind my avg pace was 6:18/mile. I was barely able to turnover my legs fast enough to keep up with how fast the wind was pushing me down the hill. Overall it was a very good run. FTP stands for functional threshold power, it is the exact power where your lactate will start to accumulate because you'll be producing more than what can be buffered. It is fundamental for training with power, and I have found it to be INCREDIBLY close to MAF pace. Power is more exact, because the HR can lag the power for about ten to thirty seconds. This becomes extremely important when going up a hill. Ironman races are supposed to be done at exactly 88% of FTP. Check this link, it's my Ironman Texas bike leg: http://connect.garmin.com/activity/87139822 At the time I did it I still based my training on heart rate for the bike, the average was 130 BPM for the section which is (to the beat) 88% of my MAF at that time of 148BPM. (143+5). |
| 2012-01-15 4:11 PM in reply to: #3991642 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (third season) - CLOSED ernestov - 2012-01-15 4:59 PM Funny, never thought about the correlation between FTP and MAF, but you are right on Ernesto. scottputnam - 2012-01-15 3:36 PM Scott,Matthews, Ok all you cyclist types...what is FTP? Good long run with epic windage today. 10.34 miles in 1:27:19 at avg HR of 148. Running up hill into the wind was brutal today. On the other hand running downhill with a strong tailwind was exciting. Mile 3 was uphill into the wind and my avg pace was 10:27/mile. Running down the same hill with the wind my avg pace was 6:18/mile. I was barely able to turnover my legs fast enough to keep up with how fast the wind was pushing me down the hill. Overall it was a very good run. FTP stands for functional threshold power, it is the exact power where your lactate will start to accumulate because you'll be producing more than what can be buffered. It is fundamental for training with power, and I have found it to be INCREDIBLY close to MAF pace. Power is more exact, because the HR can lag the power for about ten to thirty seconds. This becomes extremely important when going up a hill. Ironman races are supposed to be done at exactly 88% of FTP. Check this link, it's my Ironman Texas bike leg: http://connect.garmin.com/activity/87139822 At the time I did it I still based my training on heart rate for the bike, the average was 130 BPM for the section which is (to the beat) 88% of my MAF at that time of 148BPM. (143+5). Matthews - if it is 30C in your part of the world, the water must have been incredibly warm. I did a sprint this summer and the the water temp was 89F. If it was any longer than a sprint, I would have DNF'D. Don't sweat it, but try and figure out the limiter - open water? Group start? Lack of confidence in your swim skills? Whatever it was try and recreate it for practice (or if you need to, just log more time I'm the water). Keep you head up and remember that every race you learn something - some big and some small. Edited by JoePetto 2012-01-15 4:14 PM |
| 2012-01-15 4:21 PM in reply to: #3942748 |
Veteran 445 Chicago, Illinois | Subject: RE: Ernesto's group (third season) - CLOSED 7 mile jog today 1:33:29. Even running this slowly I'm not hitting my MAF target but I'm getting there! - Mitch 15 days 21:35'00" - Carol 15 days 19:40'05" - Jen 15 days 18:26'16" - Scott 15 days 17:32'52" - Joe P 15 days 17:01'34 - Barry 15 days 14:28'07" ----------------------------------- - Gabe 14 days 31:02:15" - Chris 14 days 19:35:59 - Ernesto 14 days 17:54'50" - Rachel 14 days 15:27'15" - Charlotte 14 days 13:34'00" - Joyce 14 days 12:42:33" - Jim 14 days 11:47'48" ---------------------------------- - Jackie 13 days 15:30'25" - Joe D 13 days 11:14'41" - Samy 13 days 8:29'25" ------------------------------ - Elizabeth 10 days 10:25 ---------------------------------- - Matthew 9 days 8:25'00" ----------------------------- - Bruce 8 days 8:47 07" --------------------------------- - William 6 days 5:01'15" - Mark H 6 days 4:33'11 --------------------------------- - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - Todd 4 days 2:21'30" ----------------------------- - Leslie 3 days 1:52'00 |
| 2012-01-15 4:50 PM in reply to: #3991642 |
Regular 200 Colorado Springs | Subject: RE: Ernesto's group (third season) - CLOSED ernestov - 2012-01-16 2:59 PM Scott, FTP stands for functional threshold power, it is the exact power where your lactate will start to accumulate because you'll be producing more than what can be buffered. It is fundamental for training with power, and I have found it to be INCREDIBLY close to MAF pace. Power is more exact, because the HR can lag the power for about ten to thirty seconds. This becomes extremely important when going up a hill. Ironman races are supposed to be done at exactly 88% of FTP. Check this link, it's my Ironman Texas bike leg: http://connect.garmin.com/activity/87139822 At the time I did it I still based my training on heart rate for the bike, the average was 130 BPM for the section which is (to the beat) 88% of my MAF at that time of 148BPM. (143+5). Thanks Ernesto. I suspect it'll be a while before I get a power meter based on other stuff I want to get (including a new bike). With two triathletes in the house, purchasing bike gear requires budgetary strategy. Does anyone know what the return policy for ISM Adamo saddles is?
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| 2012-01-15 5:12 PM in reply to: #3942748 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED 15 mile run while while on long weekend in Wisconsin. 2:13:24. Ran along Wisconsin river. Very nice. Saw a flock of at least 20 wild turkeys and a bald eagle. And a little brush with danger. Ran past a farm and heard the farmer start yelling "Get back here! Get back here!" Turn around and see really mangy and mean looking mutt running right at me full speed with farmer still yelling at him. He wasn't stopping. I know this sounds like I'm trying to puff myself up as a tough guy, but I did what works with dogs (at least this one.) I stopped, turned, looked at the dog in the eye, and put out my arm like a stiff arm tackle and yelled "STOP!". The dog stopped on a dime. I then pointed and yelled "GO!" and he ran back to his owner. Again, not sure this would work every time, but it worked here. - Chris 15 days 21:49:23 - Mitch 15 days 21:35'00" - Carol 15 days 19:40'05" - Jen 15 days 18:26'16" - Scott 15 days 17:32'52" - Joe P 15 days 17:01'34 - Barry 15 days 14:28'07" ----------------------------------- - Gabe 14 days 31:02:15" - Ernesto 14 days 17:54'50" - Rachel 14 days 15:27'15" - Charlotte 14 days 13:34'00" - Joyce 14 days 12:42:33" - Jim 14 days 11:47'48" ---------------------------------- - Jackie 13 days 15:30'25" - Joe D 13 days 11:14'41" - Samy 13 days 8:29'25" ------------------------------ - Elizabeth 10 days 10:25 ---------------------------------- - Matthew 9 days 8:25'00" ----------------------------- - Bruce 8 days 8:47 07" --------------------------------- - William 6 days 5:01'15" - Mark H 6 days 4:33'11 --------------------------------- - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - Todd 4 days 2:21'30" ----------------------------- - Leslie 3 days 1:52'00 Edited by chris2533 2012-01-15 5:14 PM |
| 2012-01-15 5:14 PM in reply to: #3991448 |
| Subject: RE: Ernesto's group (third season) - CLOSED ernestov - 2012-01-15 1:51 PM charlotte hobbs - 2012-01-15 1:30 PM Charlotte,i did 1st HR monitor run using maffetone method. it was very difficult to slow down to keep hr at 126. If there was much elevation, we are in foothills of ozark mountains, i had to walk up hill. i have loaded my garmin log into bt log if anyone can look at and give me some feedback to see if i am doing correctly, i would really appreciate it. thanks. I don't see any links. Where did you put it? can you post it here? yes, i will upload and post. i have misplaced my ANT so need to find first. |
| 2012-01-15 5:23 PM in reply to: #3942748 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (third season) - CLOSED Too answer few of the questions yes the water is warm(no wet suits allowed) and it was a open water swim with a rolling start. The place for the event is a man made lake, the water is brown and dark that I could hardly see my hands. Went back to the pool this morning to start working on the distance side of things. I know that i am a slow swimmer so I need to first work on making the distance then the speed can come later. I have swim later in the week with a group so hopefully i can do that every week and it will get better. -Chris 15 days 21:49:23 - Mitch 15 days 21:35'00" - Carol 15 days 19:40'05" - Jen 15 days 18:26'16" - Scott 15 days 17:32'52" - Joe P 15 days 17:01'34 - Barry 15 days 14:28'07" ----------------------------------- - Gabe 14 days 31:02:15" - Ernesto 14 days 17:54'50" - Rachel 14 days 15:27'15" - Charlotte 14 days 13:34'00" - Joyce 14 days 12:42:33" - Jim 14 days 11:47'48" ---------------------------------- - Jackie 13 days 15:30'25" - Joe D 13 days 11:14'41" - Samy 13 days 8:29'25" ---------------------------------- - Matthew 11 days 10:15'00" ------------------------------ - Elizabeth 10 days 10:25 ---------------------------------- ----------------------------- - Bruce 8 days 8:47 07" --------------------------------- - William 6 days 5:01'15" - Mark H 6 days 4:33'11 --------------------------------- - Alfredo 5 days 2:59'17" ----------------------------- - Todd TX 4 Days 3:51'00" - Todd 4 days 2:21'30" ----------------------------- - Leslie 3 days 1:52'00 |
| 2012-01-15 5:27 PM in reply to: #3991470 |
| Maple Grove, MN | Subject: RE: Ernesto's group (third season) - CLOSED ernestov - 2012-01-15 2:03 PM Hey Chris, I stumbled across this article while reading one of my friends' blog and I found the author to be of your interest. What are the odds? runner, same first name and last name? http://healthblog.dallasnews.com/archives/2012/01/is-cheating-at-dallas-road-rac.html Yeah, that screws up my Athlinks searches. It sucks he's so much faster than me. Boy, if there is one category you'd like to be the fastest, people with the same name as you would certainly seem one of them. |
| 2012-01-15 6:42 PM in reply to: #3942748 |
Veteran 291 | Subject: RE: Ernesto's group (third season) - CLOSED In FL nice day to swim outdoors I love being in an outdoor pool.
-Chris 15 days 21:49:23 |
| 2012-01-15 6:45 PM in reply to: #3991764 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED Matthews - 2012-01-15 11:23 PM Too answer few of the questions yes the water is warm(no wet suits allowed) and it was a open water swim with a rolling start. The place for the event is a man made lake, the water is brown and dark that I could hardly see my hands. Went back to the pool this morning to start working on the distance side of things. I know that i am a slow swimmer so I need to first work on making the distance then the speed can come later. I have swim later in the week with a group so hopefully i can do that every week and it will get better. Don't worry about how fast you are at the moment. Make sure you work on technique and fitness. The rest comes when you've got that stuff. If you haven't got that stuff, the rest will never come. If it was an open water swim then one of the most important things to do is practice swimming in open water. It's a whole different experience to swimming in a pool, and all of the little things can add up to make it really daunting. The best way to get over that is to do it lots. We're lucky because the lake we train in is the same one as the big races we did last year. If you can practice swimming in the same lake it'll be really good for you. You'll get used to not being able to see your hands in front of your face. If you have friends that will come swim with you then practice swimming in a group, getting as close to each other as possible. Practice drafting (on the toes and on the hip). All this stuff just adds to your confidence. In the mean time, are there any tri's with pool swims you can do? I started off with pool swims and worked up to open water over a bit of time. Even after all that stuff I got half way through my first open water swim last year (olympic distance) and thought "I really don't like open water swimming". And at least you don't have to deal with getting into 14C water... |
| 2012-01-15 6:50 PM in reply to: #3942748 |
Extreme Veteran 692 England | Subject: RE: Ernesto's group (third season) - CLOSED Another 30min spin on the bike today before work. Was planning a short run, but we've had freezing fog for the last few days and I really didn't fancy slipping and sliding my way around. The last couple of days have literally just been to keep in the challenge, but it's been great to find myself making the effort to do it. Thanks guys. -Chris 15 days 21:49:23 - Rachel 15 days 15:57'15" |
| 2012-01-15 7:21 PM in reply to: #3942748 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (third season) - CLOSED Posting two days worth, hope no one minds. Just got back from PA where it never got above 18 degrees. I don't know how you northerners do it. I was cold inside houses the whole weekend! And I am a Yankee. Matthew, It will get better. Start from where you are and move on. The next one will be so much easier after more practice. Ernesto, Thanks and I will ride tomorrow. I knew the answer, just wanted to ask the question on the forum for others who might not know what you would say. If you get a chance could you tell me if I should follow the advice you gave to the other HMer or if you have a different plan for me. 3M on 1/29. Mark, nice zebronkey! Carol, you go girl. I'm one week behind you! Bruce, I flew through Tampa Friday and today. Wish I lived there again. - Chris 15 days 21:49:23 |
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