SLENDERELLA61   165,241
SparkPoints
150,000-199,999 SparkPoints
 
 
SLENDERELLA61's Recent Blog Entries

Side Stitches

Tuesday, June 11, 2013

Jeff Galloway (former Olympian, best selling running book author, running coach to zillions of people) said something else I thought was helpful in his presentation on Saturday. He said to prevent getting a stitch in the side when running to breath deeply, like you do when you are asleep. Put your hands on your abdomen to make sure your lungs are expanding all the way down. Chest breathing causes the problem. He said that eating or drinking too much before running can make it difficult to breath correctly. Good to know!

  
  Member Comments About This Blog Post:

FITCOFFEEMOM357 6/14/2013 10:39PM

    Thank you for sharing Marsha.

Report Inappropriate Comment
AQUAGIRL08 6/14/2013 10:29PM

    My meditation and relaxation CD, by Dr. Greg Doris, says something similar. It causes more oxygen to get to the muscles and they relax more.

Report Inappropriate Comment
MARGARITTM 6/12/2013 1:08PM

    Thank you -

The breathing trick sounds good!


Hands up straight above my head seems to help too. ...... but a little more obvious what your doing though.

Report Inappropriate Comment
CELIAMINER 6/12/2013 10:30AM

    Really good to know! I'm just getting started with the Galloway method thanks to Sparkers like you who have recommended it. In the past, I would gut out distance, then give up when my knees hurt too bad. I'm hoping the run-walk method will let me keep going this time.

Report Inappropriate Comment
IAMWINNING 6/12/2013 9:49AM

    Great to know. Thanks so much, Marsha for sharing the tip.

Report Inappropriate Comment
IFDEEVARUNS2 6/12/2013 9:20AM

    Good tip!
funny story: I said something about side stitches in my running group, and they howled with laughter. They'd never heard the expression before. I keep forgetting that I'm an alien creature in Texas!

Report Inappropriate Comment
NEW-CAZ 6/12/2013 2:34AM

    Great tip Marsha! emoticon

Report Inappropriate Comment
NEW-CAZ 6/12/2013 2:34AM

    Great tip Marsha! emoticon

Report Inappropriate Comment
NEW-CAZ 6/12/2013 2:34AM

    Great tip Marsha! emoticon

Report Inappropriate Comment
_LINDA 6/12/2013 1:46AM

    Great tips! I have had that deep breath quite often cited by fitness instructors, but found it difficult to execute while bouncing along.. But it also serves to get much needed oxygen to your muscles so is helpful when you are getting fatigued.

Report Inappropriate Comment
WATERMELLEN 6/11/2013 8:55PM

    Will remember this! Thanks

Report Inappropriate Comment
ONEKIDSMOM 6/11/2013 8:15PM

    I LOVE that you are sharing these little bits! I shall try to remember that breathing tip on my next running workout (which should be tomorrow)... and practice the art.

emoticon emoticon

Report Inappropriate Comment
DONNABRIGHT 6/11/2013 7:44PM

    Thanks!

Report Inappropriate Comment
BUBBLEGUM_FAIRY 6/11/2013 7:40PM

    emoticon

Report Inappropriate Comment
NATPLUMMER 6/11/2013 7:13PM

    emoticon

Report Inappropriate Comment
COCK-ROBIN 6/11/2013 7:11PM

    Wonderful!

Report Inappropriate Comment
MEXGAL1 6/11/2013 6:35PM

    good to know

Report Inappropriate Comment
BOPPY_ 6/11/2013 6:01PM

    Interesting. Haven't had these since I was 10 yo.

Aren't "side stitches" cramps of the diaphragm?

You are the bomb! I love the pix of you running.

Lee emoticon

Report Inappropriate Comment
MANDELOVICH 6/11/2013 5:33PM

    Yet another amazing benefit of deep breathing! I LOVE this!! Thank you for sharing all you've learned!

Report Inappropriate Comment
GABY1948 6/11/2013 5:28PM

    Thanks for passing along all your wonderful information.

Report Inappropriate Comment
MSLZZY 6/11/2013 5:28PM

    Great tip and thanks for sharing! HUGS!

Report Inappropriate Comment


Jeff Galloway Poses with Slenderella

Monday, June 10, 2013



He said lots of things I'd heard before and some new things. One thing he said was that if you don't replenish your glycogen stores after long runs you are going to be hungry. The body is set up that way. He said within 30 minutes (I thought it was 2 hours) have 100 calories for a 5K or 300 calories for half marathon or in between for in between with the best ratio being 80% cabs and 20% protein. He recommended Endurox and Accelerade. I may check them out later. He said you can put the powder in a water bottle and add water after your run as a convenient way to get precisely what you need.

I also didn't realize that he had grown up a fat kid and hadn't taken to running immediately. I hadn't heard him tell his personal story and it was quite powerful. Glad I attended. Glad I've signed up for another year of Galloway group training!!

  
  Member Comments About This Blog Post:

FITCOFFEEMOM357 6/14/2013 10:41PM

    So cool and Now I know it is not my imagination on ru. days I am extra hungry.

Report Inappropriate Comment
AQUAGIRL08 6/14/2013 10:25PM

    Wow! That had to be an awesome experience!

Report Inappropriate Comment
MARGARITTM 6/12/2013 1:09PM

    Nice pic - and thanks for sharing the info!

Report Inappropriate Comment
NATPLUMMER 6/11/2013 12:01PM

    emoticon

Report Inappropriate Comment
BROOKLYN_BORN 6/11/2013 10:06AM

    I'm still catching up and I'm so happy that I found this. Great photo! Thanks for posting.

Report Inappropriate Comment
_LINDA 6/11/2013 2:49AM

    LOVE the photo! looking awesome! That was interesting to hear about his background -that has got to be inspiring for people!! Great info about refueling after runs -I know I have to eat something soon after my workouts because I am always well hydrated so the hunger is real.
So glad you are continuing with the group!

Report Inappropriate Comment
COCK-ROBIN 6/10/2013 10:48PM

    Wonderful!

Report Inappropriate Comment
JUNEPA 6/10/2013 8:16PM

    Inspirational and motivational to meet Jeff in the flesh !!

Report Inappropriate Comment
ONEKIDSMOM 6/10/2013 7:59PM

    I had read his story, so that part is not surprising... and now I have why I got so hungry yesterday... didn't restore the glycogen soon enough after Saturday's run/walk! Normally we would have but the rain kind of got in our way.

Learning... wonderful stuff! Spark on! And great picture, by the way. emoticon

Report Inappropriate Comment
WATERMELLEN 6/10/2013 7:43PM

    So cool, meeting a hero: and you look so pretty!

Report Inappropriate Comment
JOYINKY 6/10/2013 5:48PM

    emoticon

Report Inappropriate Comment
LIVE2RUN4LIFE 6/10/2013 5:01PM

    He's a nice guy, isn't he?

The body is more sensitive to glycogen replenishment for up to 2 hours after exercise, but 30 minutes is the optimum window. I like Accelerade gels (chocolate). I also have both of the powders, but tend to just stick with the gels. They are 100 calories per packet. I get less (really no) GI distress from them during long runs. Gu has always been problematical for me that way, although my GI track has definitely "toughened up" over the last 4 years of long runs and races.

Did he tell the story about his mother's last race?

Report Inappropriate Comment
MILLERGIRL719 6/10/2013 4:40PM

    That's awesome you got to meet him!

Report Inappropriate Comment
NEW-CAZ 6/10/2013 4:35PM

    emoticon

Report Inappropriate Comment
KANSASROSE67 6/10/2013 4:22PM

    Very cool! Thanks.

Report Inappropriate Comment
MEXGAL1 6/10/2013 3:59PM

    Great photos Marsha. Glad you went to hear his personal story.
Enjoy your evening.
Sallie

Report Inappropriate Comment
RUNNERRACHEL 6/10/2013 3:58PM

    emoticon emoticon emoticon That's exciting!



Report Inappropriate Comment
GEEKYGRANDMOMMY 6/10/2013 3:22PM

    Thanks for sharing.

Report Inappropriate Comment
MANDELOVICH 6/10/2013 3:09PM

    How great!! Love the photo too!!

Report Inappropriate Comment
PIXIEMOM13 6/10/2013 2:32PM

    Great picture..and wow.. it means a lot to me to hear that he was a fat kid and didn't immediately take to running. Its even MORE impressive to think he went from fat kid to Olympian.

Report Inappropriate Comment
STRIVERONE 6/10/2013 2:29PM

    I've learned a lot from Jeff Galloway too, although never in person.

Report Inappropriate Comment
ONMYMEDS 6/10/2013 2:28PM

    What a great picture.

emoticon

Report Inappropriate Comment
PMRUNNER 6/10/2013 2:23PM

    Cool! Thanks for sharing!

Report Inappropriate Comment
MSLZZY 6/10/2013 2:04PM

    Wow! How neat was that! And you also learned something new. WTG!

Report Inappropriate Comment
GABY1948 6/10/2013 1:53PM

    GREAT pic! You look marvelous! Thanks for sharing!

Report Inappropriate Comment


Indulgences

Sunday, June 09, 2013

This morning I was smiling at the scale. I hadn't weighed in a week. I hadn't tracked for several days. I had indulged for my husband's birthday on June 3rd (I made the cake with delicious chocolate butter cream icing), my birthday on June 6th, at my volunteer work on June 7th when they wanted to celebrate again, and with extended family on June 8th when it was my only child's 32nd birthday.

OK, the scale number wasn't my ideal weight, but not far off -- I still have a middle two. And I don't feel like further indulging; I feel like I'm ready to start training for fall half marathon runs, making every bite (OK - almost every) contribute to health. And if I can go off the course that far and still stay below 130 pounds, I'm feeling like my long term chances for maintenance are looking better and better. I recognize that even my indulgences are far healthier and more reasonable than they used to be.

Wishing everyone a healthy, happy day, and some occasional indulgences, too!

PS I'll be going to the Galloway Kick Off today and I'll let you know how it goes.






  
  Member Comments About This Blog Post:

FROSTY99 6/10/2013 7:18PM

    emoticon and belated emoticon

Report Inappropriate Comment
NANCYPAT1 6/10/2013 6:37AM

    Enjoying all the birthdays at the same time might be a blessing - how often to a whole clump of b-days all together come around? Move forward and celebrate that you are preparing for a bunch of fall activity by preparing all summer long. Have a great summer.

Report Inappropriate Comment
_LINDA 6/9/2013 10:19PM

    You have to be able to enjoy life and celebrate! It may be bad timing that everyone's birthday came one right after the other, but that is just life. Each is its own special occasion and should be celebrated without reservation. Life is too short to have angst over the scale and I am glad you didn't even think of it during your celebrating! Maintenance is truly all about balance and that means being happy and enjoying the occasional indulgences with family and friends.
A happy maintainer is a successful maintainer!
Keep up the great work!!

Report Inappropriate Comment
2WHEELEDSHARON 6/9/2013 7:18PM

    Way to practice forgiveness and patience and success too!

Report Inappropriate Comment
DONNABRIGHT 6/9/2013 6:49PM

    emoticon

Report Inappropriate Comment
MIRAGE727 6/9/2013 5:52PM

    All the best on your Half training, Marsha!
emoticon

Report Inappropriate Comment
PMFISH 6/9/2013 2:41PM

    Belated emoticon Great job on the maintenance! emoticon emoticon

Report Inappropriate Comment
JOYINKY 6/9/2013 10:16AM

    emoticon Enjoy your meet up today!

Report Inappropriate Comment
WORKNPROGRESS49 6/9/2013 9:47AM

    emoticon emoticon belated birthday!!!!!!!

Report Inappropriate Comment
NEW-CAZ 6/9/2013 9:41AM

    GO FOR IT!

Report Inappropriate Comment
COCK-ROBIN 6/9/2013 9:36AM

    Go for it!

Report Inappropriate Comment
TEXASFILLY 6/9/2013 9:16AM

    O! What great news! Happy belated birthday to y'all~ *hugs* BB~ emoticon emoticon emoticon

Comment edited on: 6/9/2013 9:16:34 AM

Report Inappropriate Comment
NATPLUMMER 6/9/2013 9:15AM

    emoticon
Have fun at the Galloway Kick Off!! Jeff is a really sweet man.

Report Inappropriate Comment
WATERMELLEN 6/9/2013 9:15AM

    Totally agree with KANOE10 that indulgences have to be part of maintenance . . . and you've clearly reached a healthy balance with respect to those necessary indulgences!

Report Inappropriate Comment
MEXGAL1 6/9/2013 9:14AM

    Good for you! I like that we can learn to "indulge" better as we make choices. I like you said about healthy choices. I am going to ask myself that question as well before something goes in my mouth...."does this food have a good nutritional value? Will it provide me with good vitamins and nutrients?"
Have a terrific Sunday.
Sallie

Report Inappropriate Comment
NELLJONES 6/9/2013 8:57AM

    Happy birthday a couple of days late!

Report Inappropriate Comment
GABY1948 6/9/2013 8:55AM

    You are m emoticon and are DOING same. All I can say is emoticon and have a great week, Marsha!

Report Inappropriate Comment
MSLZZY 6/9/2013 8:54AM

    All those indulgences are fun and didn't seem to set you back much so you are being active enough to burn them off. WRG!


Report Inappropriate Comment
MANDELOVICH 6/9/2013 8:44AM

    How exciting!!

Report Inappropriate Comment
ONEKIDSMOM 6/9/2013 8:39AM

    Sounds like a wonderfully balanced week: a little indulgence, but not too much, and careful recovery work!

Report Inappropriate Comment
KANOE10 6/9/2013 8:31AM

    I think indulgences are part of maintenance. Enjoying your life with celebrations is so important. Good for you on doing this without serious scale problems. Like you said your indulgences are far healthier and more reasonable than they used to be. You are a successful maintainer and will continue to be one. Great job.

emoticon

Report Inappropriate Comment
KLMEIRING 6/9/2013 8:30AM

    Hey there. Happy Belated Birthday! I love the update on the week. You give me hope.

emoticon emoticon emoticon

Report Inappropriate Comment


Jeff Galloway to Attend Kick Off Tomorrow!

Saturday, June 08, 2013

Tomorrow Jeff Galloway, former Olympian runner and nationally recognized running coach, will be here in town to kick off our Galloway running season. My hubby has even agreed to keep the kids (it should only be about a half hour after I leave until our daughter picks them up after work) so that I can attend the event. I will officially join the group again for this year.

Today I ran-walked-ran on the treadmill at the Y, about 6.3 miles in 80 minutes. The run-walk-run portion was one hour with a 10 minute walking warm up and 10 minute cool down. My hip and back felt better than it had the last time I ran earlier in the week. I believe the healing continues. I finally got an appointment with a sports massage therapist for Wednesday morning, and I hope to get some good advice and treatment. Both my former running coach and my daughter, who is a licensed massage therapist herself, highly recommended him.

I went ahead and registered for my second half marathon on November 9th. It will be the first half ever run in our county. On National Running Day, June 5th, it was half price ($30) so I took the plunge, expecting to totally heal, and committed. I may end up running it more like a training run because there are other half marathons that I may want to run shortly after. On the other hand, if I don't heal completely I could end up walking it, or most of it, but that is not what I am expecting.

Big thanks to all my SparkFriends and SparkTeam mates who celebrated my birthday with me this week! Thanks, Casual Travelers Team, for spotlighting me, too. I met many new Sparkers that way! I loved all the Spark Goodies and messages, too. Yes, I did indulge in cake, and yes, I need to face the scale and make sure I don't need to take remedial action. I'll do it tomorrow morning. Promise. One of the great things about being a runner is a birthday is not just about getting older, it is moving toward an age group in which I can be even more competitive!!

  
  Member Comments About This Blog Post:

GABY1948 6/9/2013 9:12AM

    emoticon belated...sorry I missed it...have a great week!

Report Inappropriate Comment
MSLZZY 6/9/2013 8:02AM

    emoticon Have a fantastic day!

Report Inappropriate Comment
MAGGIE101857 6/9/2013 7:26AM

    Say hello to Jeff for me!!! What a treat to meet him!

emoticon to you, belatedly! Sorry I missed it; I'm behind on my updates this week! I am still healing, but attempting intervals runs on the treadmill every few days. Hoping to sign up for races again in the future! I sure miss them!!!

Report Inappropriate Comment
SEABREEZE65 6/9/2013 7:16AM

    HAPPY BIRTHDAY!

Enjoy time with Jeff....

Report Inappropriate Comment
OWL_20 6/9/2013 5:56AM

    emoticon, belated! Sounds like you had a good time, cake or no. You'll have to blog about meeting JG--would love to see him! Good luck on the continued healing and I like your winning/positive attitude about the half-marathon!

Report Inappropriate Comment
STRIVER57 6/9/2013 4:28AM

    happy belated birthday, enjoy! i love your last sentence! though i find it not to be so true here ... the runners in our age group are really strong runners ... i can beat people in the their 20s to 50s, maybe because they are more casual about running. if you're running when you're in your 60s, most likely you're a serious runner.

Report Inappropriate Comment
NEW-CAZ 6/9/2013 3:05AM

    Happy Belated Birthday Marsha, have a great time

WTG on committing to the half marathon

Have a great Sunday hun emoticon emoticon

Report Inappropriate Comment
ONEKIDSMOM 6/9/2013 2:00AM

    What a great opportunity! And Jeff is all about life-long safe running, so how appropriate to folks like you and me, too.

Good luck in your November 9th outing. I used National Running Day to sign on for St. Pete to join my cousin's daughter on November 24th, which will be her first HM. As luck and timing would have it, I will NOT have run that particular HM as a 60 year old... since my birthday is BEFORE the event this year!

By the way... how DID I miss your birthday!? emoticon I'd been quipping we're not getting older, we've getting faster, but recovery tends to make THAT saying a little thin, no?

Have a great time at the event and tell Jeff he has fans in all climates!

Report Inappropriate Comment
_LINDA 6/9/2013 1:53AM

    Happy Belated birthday!! That is awesome you will meet Jeff Galloway!! Way to go entering the marathon!! So glad you are feeling better -may you feel normal again soon!
Nothing wrong with enjoying birthday cake on your birthday!
Keep up the great work -you are inspiration in motion at ANY age!

Report Inappropriate Comment
LIVE2RUN4LIFE 6/8/2013 11:47PM

    I know that you will enjoy meeting Jeff. He's a great guy! I have full confidence that you will be ready for that November half marathon.
emoticon

Report Inappropriate Comment
JOYINKY 6/8/2013 11:41PM

    emoticon Sounds like you had fun! Glad you are healing well!

Report Inappropriate Comment
COCK-ROBIN 6/8/2013 11:23PM

    Wonderful!

Report Inappropriate Comment
MANDELOVICH 6/8/2013 11:11PM

    Happy belated birthday and have a great time! Way to go on the half marathon commitment!

Report Inappropriate Comment


Hello, Running!!

Sunday, June 02, 2013

I thoroughly enjoyed volunteering at first 2013 Watermelon Sunrise 5K yesterday, helping with race day registration. It is exciting to see how running is booming in our area! This is the 19th annual Watermelon series sponsored by the Lakeland Runners Club. There were 993 finishers, if I remember right, compared to 600 a year ago. I did feel just a bit left out that I didn't run, but it was fun to watch a race from the first finisher until my niece and nephew came in at about 42 minutes. Martin said he was on pace to break 40 minutes, but got a stitch in the side after 2 miles and had to take a couple extra walk breaks. In the very humid and kind of hot conditions, I thought he did great! I was really proud of a young mother I trained with, too. She's lost 80 pounds and ran the 5K at 19:54!! I got to cheer on many of my Galloway running friends at the finish, including Fritz, Mary, Theresa, and Kathy!

This morning I got up and wanted to try an easy run to see how my "injury" is coming along. It's been 3 weeks since I ran, but I have done elliptical, walking, Walk Away the Pounds, and some swimming. This morning I did run-walk-run with 1:30/1:30 intervals. I averaged around 13 minutes per mile, although I saw on my Garmin that I actually could walk at 11:50 pace and I did hit - believe it or not -- 6:50 pace at least for a few steps. It felt so good to run, it was hard to stop. I didn't mean to go 6.25 miles. Yes, I can still tell I'm not 100% healed, but it sure feels good to run long and slow. I even took the dog for about 2 miles in my neighborhood. At first she was trying to drag me, but then she settled down. When she didn't want to keep up with me, I put her back in her fenced in yard.

I decided today for sure that I'm going to rejoin the Galloway group this year. Jeff Galloway will be in town on Sunday June 9th for our kick off event. (I've got to arrange some child care so I can go.) On June 18 I'm to do the timed "miracle mile". I want to be run fast enough to be assigned to the right pace group, faster than last year. I'm hoping for an under 9 minute mile, but as long as my body keeps feeling like it is healing, I'll be happy.

So I love that it is 10 am, that I've had a hearty breakfast, and still have burned more calories than I've eaten today! And my body feels happy!!

  
  Member Comments About This Blog Post:

CONTENTCHRIS 6/7/2013 12:44PM

    emoticon To give encouragement is much harder then receive! You are doing great!

3 weeks are enough time for you to heal?

wow sounds like the injury was not as bad as I thought.

It takes me usually a couple of months to recover.

emoticon job on the healing for sures!

Report Inappropriate Comment
AQUAGIRL08 6/5/2013 7:16PM

    I was happy to see you at the Y this morning! I'm sending you lots of healing vibes!

Report Inappropriate Comment
MARGARITTM 6/3/2013 10:20AM

    Always good to give back to your sport!

Gallaway is a great speaker enjoy!

Report Inappropriate Comment
HAKAPES 6/3/2013 8:30AM

    Great you have Galloway nearby. I never had the chance to see him in person. And of course, "you are lucky", but one also needs to use the opportunity, to be lucky.
All the best for the time improvement on your run!

Report Inappropriate Comment
MEXGAL1 6/2/2013 7:11PM

    woo hoo. so nice of you to volunteer and to cheer on your nephew.
and so happy that running is back in your future. You sure have done a great job of it.
Cheers
Sallie

Report Inappropriate Comment
WATERMELLEN 6/2/2013 6:07PM

    You sound very happy: so good that you're back to your running (moderately).

Report Inappropriate Comment
FROSTY99 6/2/2013 5:10PM

    emoticon Glad you enjoyed working instead of running-a whole different perspective. Next time you will be back at it as long as you are healed!

Report Inappropriate Comment
COCK-ROBIN 6/2/2013 4:17PM

    You're doing wonderful!

Report Inappropriate Comment
MANDELOVICH 6/2/2013 1:21PM

    Wonderful!! I too am nursing an Achille's Heel injury and I'm not able to run as much or as fast. It's nice to be able to do whatever we can!!

Report Inappropriate Comment
GABY1948 6/2/2013 12:53PM

    emoticon emoticon emoticon

Report Inappropriate Comment
NYARAMULA 6/2/2013 12:48PM

    emoticon

Report Inappropriate Comment
NEW-CAZ 6/2/2013 11:29AM

    emoticon glad to hear you're feeling so much better Marsha, I know how much you've missed running.
Have a great day hun emoticon

Report Inappropriate Comment
PMFISH 6/2/2013 11:24AM

    Glad to hear you are feeling so much better and can run again.

Report Inappropriate Comment
TEXASFILLY 6/2/2013 10:42AM

    WOW! You are on fire, dear heart! Congratulations on being able to turn again even if it's long and slow. You truly are an inspiration. *hugs* BB~

Report Inappropriate Comment
JOYINKY 6/2/2013 10:38AM

    emoticon

Report Inappropriate Comment
MSLZZY 6/2/2013 10:25AM

    emoticon SParktacular! Slowly but surely you are getting back into the groove. The 9th will be here before we know it. Good luck!

Report Inappropriate Comment
HOLLYM48 6/2/2013 10:24AM

    emoticon emoticon emoticon

Report Inappropriate Comment
ONEKIDSMOM 6/2/2013 10:20AM

    Your friend who "ran the 5K at 19:54!!" WOW! Six minute miles! I'm massively impressed, please give her extra props from me!

I'm thinking one of these days I'm going to have to volunteer to start "paying it back/forward"... because running in events has been such a motivator for me, I want it to be available for others, too.

Congrats on getting out there, and keep on healing, Marsha! emoticon

Report Inappropriate Comment
NATPLUMMER 6/2/2013 10:07AM

    emoticon

Report Inappropriate Comment


First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220 221 222 223 224 225 226 227 228 229 230 231 232 233 234 235 236 237 238 239 240 241 242 243 244 245 246 247 248 249 250 251 252 253 254 255 256 257 258 259 260 261 262 263 264 265 266 267 268 269 Last Page