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My iPod hates me

Tuesday, April 19, 2011

Well, sometimes it feels that way. Which is so wrong, because I love my iPod!

Now, keep in mind that I sometimes run without it, too. Cause one way to learn how to pace yourself is to truly tune unto your body - how hard you're breathing, if anything hurts, & so on.

I tried to wear it 2 races ago. Only my bluetooth headphones wouldn't stay on my ears. I think it was the winter hat I was wearing with the ear flaps. I suppose that wasn't the iPod's fault.

Next time I took it out for a run, the headphones died after like a minute. Ok, so maybe it's really a headphone problem.

Yesterday's run got slowed down cause somehow it got set to play the current song in an endless loop. I had to look up how to turn that off when I got home, so I sure as heck don't know how I set it to that in the first place. I kept having to walk just so I could put a different song on.

Finally, this morning, the gods aligned and everything was in sync. Literally. I didn't plan to run today, since I ran yesterday, but my new sneakers arrived (delivered just minutes after I left for my run, wouldn't you know) so I wanted to try them out before tomorrow's speed session.

I woke up on time, the rain ended, and the birds were chirping. And even tho it had fallen 3 degrees to 38 since I woke up, I stretched, inserted the Nike+ sensor, and headed out. The first surprise was that the sensor still worked after months of not using it.

I had a few anxious moments when the music kept skipping after I started the sensor, but then it settled down & I had a great easy run with great music - Katy Perry's Teenage Dreams cd - if that doesn't get you moving I don't know what will.

My Nike+ told me I averaged 12:40, but that included my walking warmup & cool down (also told me I walked at about a 17 min pace), so maybe I was running 12 mm which isn't bad for me for an easy run.

When I stopped the nike+ at the end of my workout, it even talked to me. It never talks to me during my run like it's supposed to. Anyone have any ideas? It's supposed to tell me as I do each mile, and I would like to know that. Especially with a race coming up next sat if I get off my keister & register for it.

Gotta love technology when you're not hating it.

Happy Passover everyone! First matzo brei - how I love me some matzo brei!

  
  Member Comments About This Blog Post:

PCOH051610 4/20/2011 6:02PM

    I think I have about 16 songs on my iPod so you can tell I don't use it much. My problem is that I usually would only use it on the treadmill because I like to walk with my dogs and I want to keep alert in case a squirrel needs rescuing! Glad to hear that you have your new sneakers! What kind do you wear? Good luck figuring out your technology...maybe you can teach us all when you learn! emoticon

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DDOORN 4/19/2011 7:29PM

    Here's headphones I use which stay put:

Sennheiser PMX 680 Sports Earbud Headphone with Volume control & Neckband

http://www.amazon.c
om/Sennheiser-PMX-680-Headphone
-Neckband/dp/B0034L3G8

GL finding the right ones!

Don

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NATPLUMMER 4/19/2011 6:05PM

    I'm glad the iPod gods finally decided to cooperate with you. Yay for new shoes!!
Sorry, I don't have any Nike+ experience. Maybe this will help.
http://forums.nike.com/thr
ead.jspa?messageID=325332񏛔
Hopefully you can get it figured out.
Matzo brei...the best part of Passover. I'll probably make some for dinner on Thursday.

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HALFFAST 4/19/2011 4:11PM

    I don't have an ipod or Nike+ so I can't comment on that, but I can comment on matzo brei!!! That's the only Passover(ish) meal I'm making this year - YUMMY!

So what new shoes did you get?!

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RATFINKROB 4/19/2011 2:21PM

    Glad to hear you had a good run. I must be a dinosaur, it seems like I am the last person alive without an ipod.

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SKINNYPOWELL1 4/19/2011 1:58PM

    I love my ipod, but I'm not really savvy, I'm electronically challenged.

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LEONALIONESS 4/19/2011 12:15PM

    Dude. You are totally NOT slow.

You and my bestie both always talk about how slow you are when you're running fine speeds! 12 min miles is great. When I'm not racing, I run 10-11 min miles... and I'm sure I run 12-13, too, when I'm at the end of a long run, hitting a hill or just wanting to go a bit easier that day. Ain't no shame in a 12 min. mile! ;)

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TEMPEST272002 4/19/2011 10:31AM

    Happy Passover to you! Sorry, no advice for the ipod. I don't even have any music on mine. One day I'll figure it out. I've only had the phone a year now. lol

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SLIMMERJESSE 4/19/2011 9:35AM

    Happy Passover to you as well. I had gotten an Ipod Nano and loaded it up with music. Decided it was too complicated and didn't use it again. Recently took it out with more patience. Nope, not complicated at all and incredible sound quality. Love it. However, how can I have gotten tired of over 300 songs??? (smiling)

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BREEZY85 4/19/2011 9:22AM

    glad to hear everything aligned perfectly for you today!

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How full should you be?

Monday, April 18, 2011

First, thanks to everyone who weighed in on my HM dilemma. I will probably go for both, altho registration doesn't open for over a month, and just pray that I don't hate HMs!

On to today's subject. I remember reading, in a couple of different places, about how if you're feeling full, your digestive system is working hard to do its job. Which may not really be the best thing. I'd never looked at it that way. Sort of made sense - if your digestive system is working hard, then it's pulling away energy you need to exercise.

But here's the catch-22: while that made sense to me, I know that if I'm hungry I'm more likely to give in to temptation. For instance, I really liked the flat belly diet, but one of its components was eating 4 -400 calorie meals a day. That's great in theory, but I just really need 2 snacks a day or I get cravings - that's in addition to my 3 main meals, of course.

My standard advice for going out to eat or to parties is to snack beforehand. Never go hungry. It's the same idea. Never get really hungry & most of the time you'll make better choices.

Some ideas may be great in theory, or great for someone else, but not for you. It's important to keep trying new things & keep an open mind.

How do you roll? Frequent small meals or less frequent, larger ones? How's it working for you?

  
  Member Comments About This Blog Post:

CYNTHIAMINUS40 4/20/2011 12:15AM

    I usually eat about every 3 to 4 hours too. I typically don't consume all that many calories but I eat really healthy nutritious food that has a lot of bulk like vegetables, lean meats, whole grains, fruit and some plain yogurt every day. I've never been a junk food eater. I love to cook, though, and will create meals in my kitchen a lot. If I know I'm going to go out to dinner or have something really special I'll taper off during the day and eat a little lighter so I can splurge.

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RATFINKROB 4/19/2011 2:14PM

    I also eat about every three hours. All of mine are mini meals except for dinner, the only meal I normally get to eat with my family. We have a large dinner I just keep my portions small and have a snack a few hours later.

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LEONALIONESS 4/18/2011 9:35PM

    I feel like I eat about every 2-4 hours, without fail. I'm not sure if I'm just a glutton or if, as my friends say, my fires are just always burning from all the running. ;)

I do smallish meals (200-400 for brekkie, lunchables, dinner) and then have small 100-300 calorie snacks all day. I eat probably 7 times a day? I just make sure I eat a lot of freggies as those snacks. ;)

I do oat bran/almond milk/PB2 breakfast. Apple (sometimes with raw carrots) for morning snack. Luna or Clif Z bar afternoon snack (130-200 calories). Lunch is usually big salad, some sort of fruit, cooked veg. Sometimes veggie sushi or vegetable soup. Dinner is half a pound of roasted veg with something else (Gardein veg protein, mac n' cheeze with ww pasta, ww crust mini pizza - sometimes I just eat veggies in the form of a huge stirfry). I eat another bowl of oat bran as a snack and usually have a big dish of banana PB "ice cream" as my dessert.

I'm in a rut lately. Eating a lot of the same things over and over. Roasted asparagus, roasted cauliflower with marsala spices, oat bran, california blend frozen veg, mixed baby greens/spinach salad, apples, grapes, bananas, PB2, almond milk... 90% of my diet currently. Hah.

Comment edited on: 4/18/2011 9:36:42 PM

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XFITSTRONG 4/18/2011 5:53PM

    I have found that my eating is constantly changing. Sometimes I do 3 regular meals a day, other days it's light meals with a couple of snacks thrown in. I find when I strive to do something one way and one way only, then I am bound to fail. I have been playing life by ear and just going with the flow. I do agree that I will most def. eat more when I am hungry, so I do try to take preventive measures so that doesn't happen.

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FRECKS96 4/18/2011 1:22PM

    I eat 4-6 times/day.
7:00 Breakfast is generally 300-400 cals
9:30 Snack 150-200
11:30 Lunch 400
3:00 Snack 150
6:00 Dinner 400-600
8-9 Snack (if needed) 150 or less

This is a normal work day for me, on weekends I'll often skip snacks due to a later and/or larger breakfast and/or lunch. It seems to be working for now. I make sure to get lots of protein and freggies and the meals are generally pretty balanced. Snacks I choose to fill in whatever I'm lacking. I hate being hungry and I don't care for being over full either. One of my biggest obstacles is making sure I slow down when I eat. I tend to inhale food, so I'm know I'm eating more than I actually need to.

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SKINNYPOWELL1 4/18/2011 12:39PM

    I eat three meals a day, with a morning and afternoon snack. Seems like all I do is eat all day long, but I'm not hungry, and don't overeat at meals. I also measure out my portions for the meals, when the plate is empty, that's it, no going back for seconds. emoticon

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KANSASROSE67 4/18/2011 11:56AM

    I plan for snacks (2-3) along with 3 meals a day. I really prefer to spread my meals out and not to have that "stuffed" feeling from eating too much at one time.

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NATPLUMMER 4/18/2011 11:37AM

    I tend to eat about every 3-4 hours during the week which makes it 3 meals and 2 snacks pretty much. On the weekends, I tend to have 3 larger meals (and you've seen the pictures).

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TEMPEST272002 4/18/2011 11:29AM

    I have 3 medium size meals (300-450 cal each) and 2-3 smaller snacks (100-200 cal each). I find by planning to eat every 3 hours or so that I'm rarely tempted to eat in between planned meals... unless I go on a crazy sugar popcorn binge.lol

I've just finished reading Tosco Reno's Clean Eating. One of the things she advocates is having a complex carb/learn protien each time you eat. I'm going to try that out this week & I'll let you know how that goes.

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SHEILA1505 4/18/2011 9:29AM

    I have mini meals throughout the day with main meal early evening - I started recording these as such, rather than everything into a snack category, and it's much easier for me to see where I slip up - by time of day or food group



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HALFFAST 4/18/2011 8:47AM

    Great question! For me, it depends on the situation. On the 3 days/week I'm back at my old job (4 hours in the car and sitting behind a desk all day), I definitely do better with several small meals spread throughout the day. But on the days I work at WW, or am at home, I tend to eat a very small breakfast and then have a larger lunch and dinner (with little to no snacking).

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IFDEEVARUNS2 4/18/2011 8:37AM

    I have to be able to snack. I can't go for more than 3-4 hours without getting hungry. Knowing that, I plan accordingly.

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2 HMs, 2 1/2 months, 2 much?

Sunday, April 17, 2011

So now I have a bit of a dilemma. 2 of my good spark buddies decided to run the Las Vegas HM on Dec. 4. I had already pretty much decided to run the Austin HM next Feb. 19, with the potential to meet up with a few more good spark buddies then.

Is 2 HMs in 2 1/2 months a crazy idea? Especially when you're just about 50 & a really slow runner, who enjoys running but doesn't love it the way some of my buddies do? Opinions appreciated, especially from those who have actually run HMs (don't forget my longest race so far is only 5 miles & my long runs are up to 8).

But I do love meeting up with online friends in RL. And I do love - and am comfortable in - both those cities. I know DH will probably want to come to both, but work could prevent it.

And now for a completely different subject . . . we went to see Blue Man Group yesterday. I'd say a bit overpriced, but still really entertaining & fun. I even got to be a part of the act in a very small, not embarrassing way (didn't have to be on stage).

The main reason we went is I figured we should go to something DH would enjoy since I'll be dragging him to Michael Buble. We had seats in front row center - literally! They provide you with plastic ponchos, cause it does get slightly messy at times - and yes, I got some stuff on my hair, but it was worth it.

Do or have anything special planned for this weekend? A shout out to my buddy FRECKS96 who did her long run & a race back to back this weekend!

  
  Member Comments About This Blog Post:

ALEXSMOMMYRUNS 4/18/2011 8:41AM

    You should definitely be fine. I ran my first HM on March 20, and then another three weeks later. 2.5 months is plenty of time to rest from your first one, and keep your mileage up for the second one.

Good luck and happy running!

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IFDEEVARUNS2 4/18/2011 8:35AM

    Of course you can do it! I'm slow, only love running some of the time, and have done back to back half marathons one week apart. I just took it very slow.
I say go for it!

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SKINNYPOWELL1 4/18/2011 8:11AM

    I think it's totally doable, but I speak from the sidelines since I haven't done a half, YET. My good SP buddy ANITAGOODBODY is a half-marathon runner, I'm sure she would be happy to give you some insight. Just shoot her a spark mail, tell her I sent ya. She's a sweet, wonderful lady.

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LEONALIONESS 4/17/2011 1:25PM

    Totally doable.
I ran two marathons more back to back than that (note: stupid idea. 8 weeks between marathons = ow) and have run two half marathon distances in a single week without any issues/injuries.

Just get your base high and follow your plan. Are you using Hal Higdon or something else? Or just winging it?

If you're already up to 8, you're fine. I think most HM plans top out the long run at 10 miles? I'd start building your weekly mileage a bit - do those 10% increases and get your base as strong as possible. You don't necessarily need to add to the long run once you're at 10-11. You can if you want to but you can also just add the extra miles as an additional short run day. Increase time on feet. What's your weekly mileage now? 15-20 m/w?

Honestly, though, I think this'll be a lot less difficult than you think! :)

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SHEILA1505 4/17/2011 1:07PM

    No helpful opinion about the HMs but think the City visits and Spark gatherings are great idea

Weekend - met a friend and visited beach fleamarket - found pomegranates - yummy in my salad tonight (and for the rest of the week!)

Hugs

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NATPLUMMER 4/17/2011 10:27AM

    I have no experience with races at all, so I can't really help. I have to say, I'm almost tempted to do the San Jose RnR Half in October just to see what it's like. That would only be 2 months. I was just figuring it would be a long run and that's that.
I'm glad you had a good time at Blue Man Group. All concerts are overpriced, in my opinion. I remember paying $15 and now it's 10 times that. Crazy.
Go FRECKS96!!

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HEALTH4LYFE 4/17/2011 10:20AM

    I concur with the opinion of others that you can do the 2 halves with that time span without a problem and as Lala says your training for the second won't be a lengthy as the first! If you have a goal of simply finishing your first half injury free with a respectable time while having fun, then the second one can be one which you set (perhaps) a new PR. I am guessing Austin would probably be pretty flat.
Both involve travel for you, but if you can do it, I suggest you go for it!

emoticon emoticon

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HALFFAST 4/17/2011 9:18AM

    My whole take on this is that I'm not "racing" either of the 2 back-to-back HMs. You know how I feel about crowds and the whole competition thing, so I figure we just go out there and HAVE FUN! And of course getting the medal will be nice!

And maybe we can catch the BMG out there too! When hubby and I were there last time, we only went to one show. Though I'm sure if it came down to it, I would still pick gambling/shopping/bingo over a show (again) LOL!

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FRECKS96 4/17/2011 7:52AM

    Aw, thanks for the shout out! BMG looks like so much fun, I'd love to see them someday. You're right though, tickets for everything are so over priced.

I think the 2 HMs are totally doable. That's plenty of time to get in a full rest week and then resume your runs like Lala said. You certainly need to do what is best for you, but it sounds like you'd have fun at both regardless of the result.

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LALAFLOWERS 4/17/2011 7:25AM

    2.1 months.. totally doable! You can enjoy both! And, not have to go thru a long training program for the second one! You can get ready for the first one, run it, take a week off, and then pick up with long runs of 6 to 8 miles, rebuild to 12.. and enjoy!

I enjoyed Blue Man Group.. but I was in the nose bleed section, in Richmond.... and I laughed lots. Glad you enjoyed it!


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Why treadmill running can be good

Saturday, April 16, 2011

When I run on my treadmill, it's in the comfort of my own home & while watching something I've recorded, so it isn't so boring. And that is why, at the moment, I use the treadmill for my long runs.

Actually, there are a few other reasons:

*Despite Galloway's claim that treadmills are very inaccurate I reporting speed & mileage, I've felt prepared for my races using it to run that particular distance. The night before my first 5k my husband got very worried, wondering if I could run that distance. I'd done my training & there was nary a doubt in my mind. When I get a Garmin, that could change.

*Obviously, you're protected from the elements.

*And the reason that prompted this blog: lately I've desperately needed a potty break about 1 hr into my long runs. Yesterday I made it to 1 hr 15 minutes. I think I'm going to have to adjust my projected HM time to include a potential potty break.

I really ought to be able to do a HM in 3 hrs. I already know I can do 5 miles in 1 hr- and then if I drop down to 4 mph that's just another hour & change.

I did 7 1/2 miles last month with an average of 4.5 mph, but for some reason yesterday I had to drop down to 4 mph for most of the last 45 minutes. And I was only going 1/2 mile more! But some days are like that.

I did a lot of intense exercise this week, and I didn't sleep well for several days beforehand. Thankfully I got a really good night's sleep last night - finally.

I tried a Gu for the first time yesterday - while it certainly tastes good, I can't say as it gave me any more energy. I used small pieces of a home made protein bar, too, during - I keep experimenting with my fuel. And while I had every intention of making a recovery smoothie, I was really tired afterwards & grabbed a power bar, which is basically a healthy candy bar. About the same number of calories; maybe next time I need to make my recovery drink before I start. Oh well.

So there you have it. Why I don't dread the treadmill & am very happy I have one. But I run outside, too!

  
  Member Comments About This Blog Post:

HEALTH4LYFE 4/16/2011 9:23PM

    Have you tried Cliff blox (I think that is the spelling) yet? They come in different flavors. One other thing you may want to try is dilute gatorade and sports beans while you run your longer runs. I did both of these on my last 1/2 and managed to shave 13 minutes from my time. During the first half, I really started to lose energy, despite a chocolate outrage Gu. This time, it didn't happen. Replaced the salt I was losing with regularity and even though my music gave out, I didn't. Just a thought!

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JMCADE 4/16/2011 3:09PM

    I happened to see your blog as I was checking my sparkpoints and it looked interesting and I am glad I read it. I'm interested in running, but am not sure it is for me nd I wlk a lot on the treadmill and can jog some but had not tried to run. You will be my inspiration. I WILL not try for that 10K. Thanks so much.

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CYNTHIAMINUS40 4/16/2011 2:53PM

    I'm so glad I clicked on this blog! You just said several of the things I've been thinking myself. I love my treadmill for the reasons you said and also because at 50 I don't want to jar my joints too badly with a lot of running on the street. I know I have to go out and run some of the time but for now I'm pretty content with my treadmill.

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NATPLUMMER 4/16/2011 12:36PM

    I don't dread the treadmill either. I am going to have to start running outside sometime before the HM. I think we'll probably try to do the long weekend runs outside once we find a good place to go for it.
Making your recovery drink before you start is probably the best way to ensure you'll actually drink it ;-)

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SHEILA1505 4/16/2011 9:19AM

    Well done - I have no idea why I can walk in the neighbourhood for up to 90 minutes without a problem but put me on the treadmill, and tho I can play with the inclines and still have my music, it just seems to go on and on and I can barely get to an hour!

The WonderWoman 1/2 might be fun!

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SLIMMERJESSE 4/16/2011 9:13AM

    I really have to dust my treadmill off and use it. It's a nice one, but I never bonded with it. Have a fun weekend.

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KARBIE18 4/16/2011 8:53AM

    I have still yet to run more than one minute at a time without feeling like I'm having a heart attack. You runners amaze me! I think that having something to watch while doing the long runs would be the only way I could maintain a single activity for that long. I tend to flit from one thing to another.

Keep up the great work, and definitely adjust your time for a potty break. If you're like me, it's GOING to happen.

That GU stuff just grosses me out. It must be hard to find the right balance and form of fuel when you're running those kinds of distances. But, I have no doubt you'll get it all figured out.

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LEONALIONESS 4/16/2011 8:45AM

    If I had my own dreadmill and didn't have to go to the crummy rec center, I might mind it less. ;)

I do know it changes my gaint, though, and I always feel funny pulls in new places when doing that running. I just don't feel like my stride and foot strikes are anywhere near the same on that thing.

I was using the dreadmill for speed training and base mileage over the winter, intermixing outdoor runs on relatively mild days for my sweet, sweet sanity.

I think since I got used to outdoor running first and fell in love with running while doing outdoor runs, dreadmill will always be a pale imitation of my "real" runs (not that it isn't really running, it just feels like WORK instead of pleasure).

My buddy is giving me her dreadmill, though, so next winter and during rainy MN weather I'll have one at home so I can watch good stuff on Netflix instead of just staring at a wall. The dreadmills at the rec center aren't directly facing the TV and if I look to the side, I fall off! Hah.

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HALFFAST 4/16/2011 8:06AM

    Judy, any chance you'd be interested in doing the "SuperHero" Half-Marathon on May 15th? It's in Morristown, NJ. I'll know for sure if I'm going to register after my long run tomorrow, but I'm already about 90% certain and even ordered a Wonder Woman costume last night ;) I'm not sure where exactly you are in NY but Morristown, NJ is off of exit 35 on 287. The information is at superherohalf.com

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Cautious optimism

Friday, April 15, 2011

So there I'm blogging bout my disappearing buddies (and some stil have really fallen off the radar) & then I go missing - but here's what I did yesterday:

10 minutes yoga
Fed myself, the animals & got breakfast ready for DH
Walked the dogs
Went to my WW meeting
Stopped at Target for sundries
Did some food shopping
Dropped off/pick up books at the library
Went to vitamin shoppe to replenish supplements
Stopped at another grocery store
ST
Fed myself, DH & the animals
Swam

Very little time to spark!

I lost the weight I'd gained the previous week, which is the reason for the subject. I've started a new eating plan, as some of you know & here's what I think is working:

More frequent meals. I'm able to fit in an afternoon snack, which I rarely seemed to be able to do before & that definitely helps.

Higher protein breakfasts. Much more satisfied - I didn't realize how hungry I was before.

Getting in the majority of my carbs by the afternoon.

The reason for the caution is that I've had good results whenever I try a new plan, it seems, only to go right back to my plateau in a few weeks. And it's not that I'm trying really weird plans, just always trying new things. I also started a new workout plan to help get thru my plateau, so we shall see.

For now, even if the majority of the food is so-so, I'm actually enjoying just feeling satisfied again. And mostly crave-free.

I didn't even follow it 100% last week, having pizza for dinner one night (the night of my 5 mile race, tho) & an egg bagel with belly lox for lunch that same day. AND lunch out at a buffet the Friday before. And TOM expected in a few days. Not to mention the 3/4 of a protein brownie I devoured after my speed workout on Wed night (right before WI) cause I was ravenous when I got home.

I worry a bit about IDI (I deserve it) syndrome setting in. Like the vita top I had after swimming last night - I wasn't that hungry, but I'd planned for it so I ate it. Altho I did wake up hungry this morning . . . but it just got me to thinking if little things like that keep me on my plateau. I did so well last week & ate a lot, so obviously I need to eat more, right? Or do I?

Well, there ya go. Think I just made up for the missing blog yesterday! And I have even more to say, but i'll save it for another blog.


Swam

  
  Member Comments About This Blog Post:

KARBIE18 4/15/2011 9:53AM

    Hardly MIA when it's only one day!

Sounds like you are on the right track. I, too, decided that more protein at breakfast is a good thing. Even though it used to keep me full until mid-morning, lately my oatmeal has been running out before I make it through first hour. This egg restriction thing has made it challenging though. What kinds of things are you eating in the morning?

Hope that plateau has been busted. My weight hasn't budged since I last blogged, and that's been a while. Fortunately, I still have some NSVs to show for it, or it would be making me crazy.

Have a great weekend,
Karen

Comment edited on: 4/15/2011 9:54:10 AM

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TEMPEST272002 4/15/2011 9:52AM

    I'm glad you have reason for cautious optimism. I just picked up the Clean Eating Recharged book, which suggests 6 meals a day to help rev up the metabolism. I wonder if it will feel like I'm constantly eating? Maybe that's part of the point. lol Glad you're back to us - everyone is allowed a day off or 2 when they needed... just no going off for weeks at a time, hear?

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NATPLUMMER 4/15/2011 9:33AM

    That was a busy day!!
Congratulations on losing the weight. Hopefully the downward trend will continue. Mostly crave-free is fabulous!!

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RATFINKROB 4/15/2011 8:35AM

    It sounds like you have life by the horns and are riding it for all its worth. OK, that's it I am going to go get my bike out of the barn and start getting ready for a race.

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SKINNYPOWELL1 4/15/2011 8:02AM

    Ok, I forgive you for being MIA yesterday, lol. You are one busy lady. Take some time today to smell the flowers, and enjoy your weekend.
emoticon emoticon emoticon emoticon emoticon

Comment edited on: 4/15/2011 8:02:41 AM

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