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Measurements, Part 2

Friday, August 07, 2009

An addendum to my story yesterday about my recent measurements and my trainer's reaction to them:

When my husband got home from work last night, we went to the neighborhood pool to swim (him) and aqua jog (me). As we walked the two blocks, I told him the story about my measurements and about my trainer's asking if he had noticed that I was "getting ripped." He responded, "Well, I really noticed it when I took those pictures of you at your mother's," (This trip was at the end of May). I laughed and said, "I hadn't started working out yet when we made that trip." "Yes, I know, but I thought you looked very good then."

LOL, Do I know my sweetie or do I know my sweetie?

In all fairness to him, most of the more dramatic visual changes did happen with the first 20 pounds lost. These last 6 pounds (and the reason I added the strength training) are all about my health and athletic goals. I want to get rid of as much inter abdominal (less visible) fat as I can because I am convinced that is necessary for me to reach my goal of managing my blood pressure without medication. And I want to get stronger so that I can run long distances without injuring myself. Except for these two considerations, I was pretty happy with 135 and also thought I looked pretty good then. But looks are only part of my equation.

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  Member Comments About This Blog Post:

DAISYBILL 8/8/2009 9:38AM

    Whoa... that man is dancing as fast as he can !!! LOL. As for the interabdominal fat.... good thought. I was wondering if I will ever be able to get off BP meds as I have read of many that have. Great goal. emoticon

Comment edited on: 8/8/2009 9:39:23 AM

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FITKAT2010 8/7/2009 7:00PM

    Catherine, he IS a sweetie! And smart too!

That is a very good consideration in the inter-abdominal fat deposit issue. Something we all should take a better look at. It isn't just what we see, or the inches/pounds.

Karen

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PATTYSH 8/7/2009 2:57PM

    He sounds very diplomatic! You are doing so good! I think your progress is amazing.
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Patty

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Measurements

Thursday, August 06, 2009

Today was measurement day for me at the gym. Once a month, my trainer gets out his calipers and tape and we see how I've progressed.

He started taking measurements, and after a couple he said, "this is going to be good!" Then a couple of awesome's escaped (he's 22). He was getting more and more animated. When he finished, he did his calculations and showed me the sheet. In the two months since I added strength training, I've lost 6 pounds. But those 6 pounds break out as 8.149 pounds of fat lost and 2.149 of muscle gained. I've also lost 1.5 inches from both my waist and my hips and reduced by body fat percentage by almost 5%. "That's really great progress," he said, "I rarely see that much muscle gain with that much fat loss." I should add that when I started this training, I increased my calories to maintenance level and my protein intake from 15% to 20% of calories eaten. So this fat has been lost without cutting calories. I probably would not have gained as much muscle if I hadn't increased my calories. So I was feeling pretty good.

We went upstairs to start my session. He was still pretty jazzed. "Look at those biceps," he said as I did my rows. "Your quads are started to get cut," he said as I did my leg extensions. "Is that good," I asked sweetly (I probably shouldn't pull his leg). "Oh yes," he said, "That means you're getting muscle definition," as he showed me his quads. Hmmm, not bad. (In case you are wondering, his quads looked slightly better than mine.)

"Has your husband said anything about how ripped you're getting?" he asked as I did my back extensions. "Well, no." "Really?" he seemed disappointed. "You've got to remember," I said, "that we've been married 35 years and he's a smart man. He told me I looked good before I started working out." He only seemed slightly mollified. "Well, he said, when you go on vacation, I'll bet he notices then."

He's a really sweet kid and I like working with him. And, now that I think of it, he's also a bit of hunk in a triathlete sort of way. But I was feeling a bit protective of him, so I didn't give him KATMOMMA's phone number.
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  Member Comments About This Blog Post:

MUPP1970 8/12/2009 8:35PM

    Fantastic!!!

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SLCB1023 8/7/2009 10:52AM

    Glad to hear that you have a HUNK at the gym too. Amazing progress!!! Your DH will notice soon enough LOL

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DAISYBILL 8/7/2009 10:26AM

    OMG ! ! ! I think that says it all ! ! !

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YARDWALKER 8/7/2009 7:09AM

    Way to Go Catherine! Seeing changes and having others notice is fantastic. What a great feeling. My hubby is right in there with yours. Doesn't notice much, doesn't care. LIkes me as I am I guess. LOL

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NANJET 8/6/2009 9:34PM

    Way to go!! Weight training really makes a HUGE difference...glad you are seeing great results...better yet an enthusiastic trainer!!

You hubby sounds alot like mine...although I know he appreciates how much better shape I'm in...he rarely comments on it...(I think he is worried I might make him start working out...LOL) I don't even think he really knows how much weight I've lost....a credit to him as he never cared when I was overweight either:) I guess he must just love me no matter what...

I'm so happy you are seeing results...It's nice when hard work pays off!!

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FITKAT2010 8/6/2009 8:13PM

    LOL He's not even old enough for a cat snack! LOL LOL

Yep, you impress me a whole lot!

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MSWEEZER 8/6/2009 7:33PM

    Outstanding progress. Great job! I love how you are protecting him from Katmomma. LOL

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IRISHDANCERMOM 8/6/2009 7:09PM

    What a motivating blog! I would love to have your trainer...that eye candy would be fun to work out with. Congratulations on the changes you are enjoying! emoticon

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KALATHIA 8/6/2009 7:08PM

    Sounds like you're making great progress AND having fun! That's the way to do it!

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Kathy

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Aqua Jogging

Thursday, August 06, 2009

I did my first aqua jogging session this evening. I got interested in aqua jogging when I saw a link to the aqua jogger product in the Galloway newsletter and learned that Galloway himself aqua jogs. I googled the topic and learned that aqua jogging is widely recommended for maintaining aerobic fitness in athletes who are injured and unable to run, but also as a cross training exercise for the non-injured on non-running days. It is definitely a "no-impact" activity. Depending on the intensity of your effort, you can even "rest" your legs while doing it.

I was interested in "deep water" aqua jogging, where your feet do not touch the bottom. You wear a flotation belt that keeps your head and neck and maybe the top of your shoulders above water. You are supposed to remain upright and mimic the running motion that you use on land. The belt is compressed foam and wraps around your back from one side to the other. It is held shut by a strap that latches in front. Because most of the "flotation" is on your back, it tends to want to float up and so you have to engage your core to remain upright. I'm sure that's part of the exercise benefit.

It took a little while to get into the "running" motion. But after about 15 minutes, it began to feel more natural and I had less trouble remaining upright. You know those dreams you have where you are trying to run away from something and you seem to move in slow motion? It feels a little bit like that. I had read comments from athletes who said they found aqua jogging boring. You certainly don't have a change of scenery. But I actually found it fairly peaceful and certainly more comfortable that running in the heat.

I wore my Polar HR monitor so that I could monitor my HR. Because of the pressure of the water on your chest, your HR will be about 10% lower under water than equivalent exertion on land. Most of my session was spent practicing the running motion and during that time my HR stayed fairly low -- in the 80's and 90's. But the last 10 minutes or so I made an effort to increase the intensity and got my HR up to 128. It was getting dark, so I had to quit for tonight.

All in all an interesting experience.

Here's a link to an good article on the topic:
www.d3multisport.com/blog/index.php/
aqua-jogging

  
  Member Comments About This Blog Post:

TRILLIUM22 8/13/2009 7:43AM

    Catherine,

Sounds interesting. I'm waiting to find out how many languages you end up learning to count in.


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PAULINLIM 8/6/2009 5:06PM

    Catherine, I have an AquaJogger and use it from time to time. I find that the best way to beat the boredom is to do interval workouts while counting in all the languages I know (I can count in French, Spanish, Italian, German, Czech, Mandarin and Korean, but am fluent in no language but English! Counting to 90 takes me about a minute). Here's my favorite routine:

10 min. warmup
4 min. hard
1 min. easy
3 min. hard
1 min. easy
2 min. hard
1 min. easy
1 min. hard
1 min. easy
That adds up to 25 minutes. Repeat the set if desired.

It's a great workout, and you should consider it a strength day because of the resistance. I always leave the pool feeling pleasantly fatigued.

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GERBALMAMMA 8/6/2009 4:29PM

    What a great way to beat the heat.

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SIMPLELIFE4REAL 8/6/2009 11:37AM

    Thanks for the info! I live on a lake and could easily give it a try there. It would be great for me because I'm not currently able to run in the cool parts of the day. I will check it out.
Kay

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SLCB1023 8/6/2009 9:28AM

    Catherine, I participated in a deep water aerobics class not that long ago. I enjoyed it even though my feet and legs didn't seem to be catching on to what was supposed to be going on. They were still trying to do swim strokes instead of running movements. I did manage finally to get going forward somewhat but could never ever go anywhere backwards. emoticon Maybe it was because I was laughing to hard at my feeble attempts. LOL I never did it again not because it wasn't fun, I just decided not to join that gym at the time.

I didn't realize that I could wear my Polar HRM in the water. Thanks for the idea.
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Sharon

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DAISYBILL 8/6/2009 9:07AM

    I found that I could actually feel like I was sweating while doing aqua exercises in our pool. Isn't that an interesting phenomenon. Good going, Girl.

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NANCY- 8/6/2009 6:05AM

    I'm so glad that you liked it.
I have been doing a program called Water Walking twice a week for 3 years. The workout is set to music and includes various motions, like cross country skiing. Even though it is the same program you can change your intensity and work on your form to keep it from getting boring.
It is a great way to have a safe workout and doing some stretching and relaxation at the end makes the experience one you want to return to.
Enjoy!!

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FITKAT2010 8/6/2009 6:00AM

    Catherine, I can almost feel it myself! Wow, that is incredible.

It will be interesting to know how you felt today. That is truly a lot of extra exertion.



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MSWEEZER 8/6/2009 5:54AM

    Thanks for sharing. Sounds most interesting indeed.

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Galloway Running Pace Groups

Sunday, August 02, 2009

I've had some interesting experiences this weekend with different Galloway pace groups that have really set me to thinking.

Yesterday, as I am previously mentioned, was the final run of my Galloway Getting Started Running group. (We ran 5 miles.) We had a choice of three pace groups -- 3/1, 2/1, 1.5/1. I ran in the 3/1 group (run 3 minutes/walk 1 minute). We all started at, basically, the same time. Now, "common sense" tells you that the 3/1 group would get to the finish line first. But that is not, in fact, what happened. Both the 3/1/ and the 2/1 group got to the finish at the same time. And the 1.5/1 group showed up very soon after we did. How can this be? We were running a lot more than they were. Well, obviously, we weren't running as fast when we ran as they were. Which is a good illustration of two things that Galloway says repeatedly. First, that walk breaks don't slow you down all that much, and second, that inserting frequent walk breaks before you need them allows you to run faster during the run segments. I'm been turning this over in my mind since yesterday and have come to an interesting conclusion -- the runners in the 2/1 and 1.5/1 pace groups were actually adapting their legs and stride to faster running than we were in the 3/1 group. Hmmmm.

I don't normally run two days in a row. But today was the first run of my Galloway Marathon training group. It was only a 3 mile run, which would make a combined 8 miles for the weekend. I have done 9 and 10 mile long runs recently, so I figured I would be ok. But I decided to be conservative and run with the 1/1/ pace group today. In addition to my husband, the pace leader and me, there were only two other runners in this group. These two runners were either new runners or runners who hadn't run recently. They were both having a lot of trouble, so we ran slowly. At the end of the 3 miles, both my husband and I felt like we had just had a good warm up run, so we decided to go around the loop again. We kept the 1/1 interval.

Now, it has been very hot in Austin this summer. Both yesterday and today it was 80 degrees when we started, with a dew point in the 70's. All of us in the 3/1 pace group yesterday really felt the heat and humidity, including the pace leader who is a very experienced runner with 50 or 60 marathons under his belt (including Boston). We slowed down the last mile or so and were definitely ready to stop after the 5 miles. Today, around mile 5, I commented to my husband that it felt cooler today. When we got to the end of the run (6.5 miles), my legs still felt fresh and capable of going on and my heart rate was at the low end of my training zone. Unlike yesterday's 5 mile run, today's 6.5 mile was really enjoyable. When I downloaded the run info from my Garmin, I saw that, unlike yesterday, we actually picked up speed as we ran the last 2 miles.

I checked the temperature when the run was over and it was definitely NOT cooler. So, if the outside temp was the same, the only explanation I can come up with is that my own core temp must have been lower. And the best explanation for that is that I ran 3/1 yesterday and 1/1 today. And the fact that we picked up speed at the end suggests that today's run was a better endurance "training" run than yesterday's, even though that "common sense" makes us think that we are doing better if we run the longer run intervals. The latter might be true in a race, but long runs aren't races. I'm going to try to remember that as I choose my pace group on future runs.

  
  Member Comments About This Blog Post:

LOISDESK 8/10/2012 2:19PM

    I just joined the JG SP Team and am new to all of this. This blog really helps me understand the run/walk method. I still have this battle in my head that I'm fighting - that I'm not a real runner if I'm taking walking breaks, but this blog disproves that thought. I definitely will be learning more about JG's methods and giving it a try for myself. Thanks for linking to this blog in one of your posts to a new member. :)

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CORRINECLARK 6/14/2012 7:32PM

    Catherine - thanks for sharing this blog with me! That is some great insight! You are a true inspiration to a lot of people. emoticon

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SEAJESS 12/25/2011 4:03PM

    My friend and I ran an 8K in the course of our training for a 10K. She was training by running; I was training with run/walk. She ran the race; I ran 4 minutes and walked 1. I came across the finish line more than two minutes ahead of her.

I love run/walk. I find that my beginning run pace is faster and that I tend to maintain that pace as I add more run time. The advantages of interval training?

Thanks for sharing your experience. Very usefull and inspiring to me. I signed up for my first half marathon in April... WAY more than I've ever done and it's hilly, too. I probably will be walking some part of the hills.

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SARAHMAC1978 9/4/2011 10:57AM

    Great blog and something interesting to think about. I haven't ever done JG training with a group of people, just following along a training schedule on my own. It was fascinating to discover that distributing my walks throughout my runs (rather than running at the beginning and walking at the end) would improve my pace from a 14 min/mile to 11:30 min/mile!

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METHUSELAHRUNS 8/21/2011 7:06PM

  I know it's been a long time since you wrote this, but yesterday, everything you said about the intervals was true. (And I didn't read this until today- what vindication!) Thanks for the information. The comments by others are really great too.
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SPARKINGCASSIE 8/21/2011 9:00AM

    Enjoyed reading your experience on these ratios. I have been doing the 4/1 and was working to increase it. Maybe I'm looking at it wrong. We are traveling to MN for vacation this week. I registered for a 5k on Saturday. It will be my first run since my sciatic injury. I figured I could walk it if running was a problem. I think I will start with the 1/1 if I can keep my excitement at bay. When the races start I always have this burst of excitement and then have to tone myself down :-)

Thanks again for sharing your experience.

P.S. Pretty neat to see even after 2 years of posting people find it helpful

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SEANSMOM31 3/20/2011 1:28PM

  Thank you for all your information. I am signed up for a 5k Fallen Heroes on May 14..Since I am in the masters devision 60 and over who knows. I presently do a 2.5ml 35:33 with a best of 34:05..after my first 2.5 i due another 2.5 much slower38/40 dependig on the day..I presently due no scheduled r/w ratio..Generally I due 17-20ml/wk. Reading Jeff book going to try the 2/1 and see how my run goes.. Any suggestion are welcome.Enjoy the day

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GERRIT2 3/13/2011 1:03PM

  Definitely food for thought. Thanks for the post. I may have to experiment a little with this, especially to start out a long run. Currently doing 4:1, but may now switch to 2:1, see if that makes a difference, especially on my long runs. Thanks for posting.

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IMSMILEY88 10/30/2010 10:11PM

    I'm so glad I read your post! I've been running/walking a 60:60 interval. Just tonight, I was thinking about bumping it up to a 2 min:1 min, but I've been so comfortable with 'my' interval! After reading your article, I'll stick with my 60:60. Thanks!

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MOMEDITOR 9/26/2010 8:22PM

    Hey- I gave this a try today. I switched from 4:1 to 2:1. Yesterday I did a 5k at the 4:1 and it was really tough. Today, in spite of racing yesterday- I did 4 miles at 2:1 and felt so good I added another 1.5! And my pace was faster overall. How cool! The test will be next weekend when I go 9 miles for my long run...so glad I read this before I headed out this morning!

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4DOGMOMMY 5/24/2010 10:12AM

    Thanks for the info. This really confirms it.

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PJDKSMITH 1/24/2010 8:37AM

    Fabulouis info! Sure puts it in perspective. I remember running my 5k races; I'm a slow runner ;-) and noticing people doing the run/walk method; and back then I thought it was 'cheating' your not really running.. then after each and every race; I realized they came in WA-AY ahead of me! I thought the run was about indurance; so I would berate myself for having to walk even for 1 minute! NOW, I know better; now my distances don't have to be so short related to exhaustion and legs that just can't carry me anymore. More miles the better!
I kept thinking that a half marathon is just too out of reach. BUT NOW? Nope.. I think that when I get over my post op recovery period (unexpected surgery) I will start trainig for a half marathon and hope for one in the fall!
YOU HAVE INSPIRED ME!
THANK U SO MUCH!
Jenny

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ARUBINST 1/17/2010 1:26PM

    This is really interesting. Would you consider doing 2:1s in a 5K race?

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LAURA_PALMER 11/9/2009 12:43AM

    Thanks for this blog, it was really interesting to read your perspective. I'm just starting our with intervals and I found this really helpful.

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BETTY925 9/7/2009 12:53AM

    Thanks for this article. Very informative. I have been running at 1:1 and tried 3:1 the other day...needless to say that was too fast starting out and I was miserable by the end of my run. I had to go back to 1:1 before the second lap. I felt bad because I could not keep up the 3:1 ratio but after reading your article and some of the other comments....I don't feel that bad. When will I learn that for me to even be out there running in the first place is wonderful all by itself!!

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LLTS01 8/30/2009 9:52AM

    This is really interesting esepcially for those of us who are jsut starting out.
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LLTS01 8/30/2009 9:52AM

    This is really interesting esepcially for those of us who are jsut starting out.
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DDHEART 8/30/2009 9:07AM

    Very interesting and a great thought producer for all those ambitious moments when one thinks that pushing will yield more speed....most of us have experienced the opposite...more speed equals diminished returns due to hitting the wall faster. I really liked this post. Thanks

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SHETHINKS 8/22/2009 9:26PM

    How interesting! Thanks for posting this blog! I'm a new runner and craving information!

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GERBALMAMMA 8/4/2009 1:05PM

    This is the info I've been needing. I've read been reading the Jeff Galloway Book for Beginners. I have yet to put the works into practice. This could explain why my hip is sore. I'm sure it doesn't like running for a mile then walking for a minute then running for another and so on.

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WHITEKP 8/4/2009 1:52AM

    Great blog! I can totally relate to how different intervals will affect your runs and how fast you go. The gal who heads our Galloway program here in Orlando just came off a 6 week hiatus from running due to surgery. She stayed conditioned with walking. Then her first day after being cleared for running, she did 18 miles her using 2:1 intervals (she usually runs with a 4:1 group), and SHE WAS FAST. It's good that you're experimenting a bit on your own too. I'm strongly considering going with a 2:1, even 1:1 for the long runs based on our program leader's experience. Thanks for your insights - it's great to hear about your personal experiences!

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SOULCOLLAGESUE 8/3/2009 10:47PM

    Excellent, Catherine! Sometimes I run my 2:1 so easily, improvement naturally setting in, that I think, I could run 3:1! A reminder to not "fix what ain't broken." You might already know Jeff had Karey (Zufelt, our teacher) shift from 2:1 to 1:1 for her first marathon. Exceptionally written blog. I knew you'd be a great coach for our team! Thanks!

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RUNNERMOMTO3 8/3/2009 3:58PM

    I try so dang hard to do the run/walk thing...so hard!! I started out doing 3/1 now I'm doing 8/1's. Sometimes its too hard on me and when I'm out for my long runs the 8/1's take a huge toll on me and my pace is really slowed by the end of a 8 or 9 mile run. I'm thnking maybe I better lower it back down even to a 5/1 ratio. I have a 10 mile race coming up on 8/22 and then my first 1/2 is in early October. I want to finish strong and I'm thinking in order to finish strong I probably need to get those walking breaks sooner rather than later.

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TRILLIUM22 8/2/2009 10:35PM

    It's hard going against the idea that you'd only walk because your had too. I spend lots of time thinking this ratio thing out. I'm trying to just stick with Galloways suggestions for ratios.

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SIMPLELIFE4REAL 8/2/2009 7:21PM

    I'm so glad that you wrote about all of this. It's a really hard concept for people to get. It's not being wimpy to do a 1:1 or a 1:2 ratio, it can be a very smart thing to do.

Great analysis!

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FITKAT2010 8/2/2009 4:07PM

    You really are putting alot of thought and practice into this. Smart!

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Graduation Day

Saturday, August 01, 2009

This morning was graduation day for my Galloway "Getting Started in Running" class. Ten weeks ago 32 of us started together. Some were totally new to running; others were new to Galloway. Today about 2/3 of that group finished (almost all women, I might add). The first day we ran 1/2 mile. Today we ran 5 miles.

It has been a record-breaking summer here in Austin as far as the heat goes -- 26 days in triple digits in the month of July alone. This morning it was about 80 degrees when we met at 7:00 am to run, with a dew point in the 70's, so very humidity. Yet we all persevered and we all made it. Almost all of the group is continuing next week to train for either the San Antonio Rock n Roll Half Marathon in November or the Austin Marathon in February.

It is amazing how much progress you can make, one half mile at a time. When I logged onto Spark People after I got back, I checked the Team Goals for the Jeff Galloway Training for any Length Race Team and was amazed to see that I had run 74 miles in July. Who would have thought that was possible!
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  Member Comments About This Blog Post:

AMYMLE 8/3/2009 1:49PM

    Way to go! Congrats!

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DAISYBILL 8/2/2009 11:14AM

    I have reactive airway, so have trouble getting enough breath when exerting myself but I remembe having the most vivid, wonderful dream one time where I was running and running and not out of breath. That was years ago but I still remember it. I would have loved to be a runner. I did try again a couple of weeks ago and did run about 500 feet and liked it. Congrats on your stick-to-it-ivness.

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SLCB1023 8/1/2009 8:53PM

    WOW, you are incredible. My knees won't hold up to the running but I sure would like to. I will just have to imagine I am when I am on the elliptical machine. LOL Great goal and wonderful that you were able to achieve it. emoticon

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FITKAT2010 8/1/2009 6:47PM

    You are incredible! I am not a runner, never will be a runner, do not want to be a runner. That doesn't mean I can't appreciate a runner.



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GOALIEGRANDMA3 8/1/2009 5:16PM

    Congrats on you successful completion. From 1/2 to 5 is really something. emoticon

Martha

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TRILLIUM22 8/1/2009 5:09PM

    Congratulations. How fun to have made this journey as a runner with a group people. I bet having someone to run must have helped you get to those runs on some of those hot days. I hope they were mostly morning. Are you doing the San Antonio RnR Half or just the Austin Full? Those miles really do add up don't they? emoticon

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