KGIRL160's SparkPeople Blog KGIRL160's Blog on SparkPeople, home of free diet plans and a healthy living community Sigh I do not do well without accountability. Which I have completely ignored for over a year? <BR> <BR> Just maybe I can get back at it again. Tracking food today... Thu, 16 Feb 2017 16:02:35 EST Sigh All I managed to accomplish on my goals was to find the scale and get on it. It wasn't as bad as a feared but higher than I had hoped, compounded by my monthly friend, but still. Sigh. You have to start somewhere. <BR> <BR> Measurements to follow eventually and I still hope to get some running in, the weather is working against me and I haven't gotten the umph up to get the treadmill running yet. I know excuses excuses. I did get up earlier today and found the extra time in the morning ... Tue, 27 Sep 2016 20:36:30 EST Beginning Again Not sure where I am at, just that I am headed in the wrong direction again. Seems like I have been here before. Mostly even the same story, too much to do and not enough time to do it and I have to reset my priorities. <BR> <BR> It's not all bad. There is allot going right in my life, allot of that busy is all good stuff! Like a trip to Florida to run a 1/2 marathon and a missions trip to Haiti in November. I want to enjoy those trips and eating crappy, running on caffeine, and all the ot... Mon, 26 Sep 2016 14:56:31 EST Mid-week check in. This week's Goals: <BR> <BR> Done: <BR> + create budget for January <BR> + Start 1/2 training <BR> + Grocery shop and do food prep <BR> + Set up Jawbone and set a daily steps goal for moving at work <BR> <BR> Woot woot. I am happy with the progress on these goals this week. So far so good on following budget (although I really wish I could squish out money for a treadmill). Meeting daily steps is kind of hit or miss. It really depends on my work schedule and how far I get to walk fr... Wed, 7 Jan 2015 16:42:00 EST New Year - LOVE Okay so last year was a year of radical changes for me. I went through a divorce and actually got a new job. As I was married for 17 years, and had my old job for 8 years this was pretty radical for me! (And long overdue in both places.) <BR> <BR> Even though I really feel like both of these changes were for the best, they were very difficult to go through. I feel like I have been through the wringer and there just isn't anything left. I want to charge into the new year with a vengeance ... Fri, 2 Jan 2015 16:04:11 EST Radical Changes My life has changed so drastically over the past 6 months I don't even know where to start! <BR> <BR> The divorce is almost final. Finally. It has been a long road that one. Ex is in his own place - and supposedly has all of what he wants out of my house. We are just finalizing the last few bills and assets and then officially I should be FREE! <BR> <BR> We are sharing the kids - which sucks - but hopefully what is best for them. We are living about a mile apart (way to close for me - ... Tue, 29 Jul 2014 09:31:59 EST Marathon Me - pre-training week 1 This week was a nice start to establishing a maintainable schedule: <BR> (I am starting my Week on Saturday's and running through Friday- I know weird but works for me.) <BR> <BR> Saturday - 5 miles (1:20 Avg 15:49) 30 degrees icy road conditions (spikes). Had to run slow and stop for cars, but overall felt good about being out. I was comfortable in my gear (and LOVE) my new running jacket. <BR> <BR> Tues - 3 treadmill (40 min) run/walk combo. Finding it hard to get E to school and get ... Fri, 17 Jan 2014 10:04:08 EST I am... .....a Marathoner in training. <BR> <BR> How crazy wonderful that sounds. I completed my first run this Saturday on a sheet of ice! <BR> <BR> <img src=""> <BR> <BR> Yeah traction aids, and new stuff: <BR> *shoe inserts let me run my 5 miles without any arch issues <BR> *super cool socks from my sister for Christmas - rock <BR> *new UnderArmor jacket (from the outlet) that was a splurge to myself - is awesome <BR> <BR> Who's a Marat... Mon, 13 Jan 2014 15:13:38 EST Mood swings So yesterday afternoon I was feeling good. <BR> <BR> Had a nice haircut feeling all pretty - relaxed. <BR> <BR> Dinner - freezer to crockpot - success, kids actually LIKED it and I have enough for left overs tonight - and nobody was upset about that! <BR> <BR> A little cranky kids - but nothing too bad. <BR> <BR> A good night sleep. <BR> <BR> A nice morning, just a bit rushed..... then grumpiness. <BR> <BR> First my oldest girl is all like, mom don't you know that the liquid detergent g... Wed, 11 Dec 2013 12:04:05 EST Taking a little bit of control I am taking back control of my out of control life, one little step at a time. <BR> <BR> I found some great freezer to crockpot meals - and added some of my favorites, and some other things I thought would freeze well - and had me a cook fest this weekend. <BR> <BR> First was the trip to the grocery store! I was lucky with some chicken and meat sales, and with 10 for 10 cans of beans and veggies. I bought enough stock for 12-15 meals. <BR> <BR> Next was all the prep, I cut, I chopped, ... Mon, 9 Dec 2013 12:39:46 EST Crappola & Life choices I don't know what's worse that my plan is going all haywire or the reason that it is going all haywire - and the fact I am more upset about the interruption in my plan then I am about the reason. <BR> <BR> Clear as mudd right? <BR> <BR> Well here is the thing, my husband and I are on a separation. It's not official, in that we are still working on things with counseling but he is not in the house and I am unsure on how long or how things will work out. <BR> <BR> While we are on this break... Tue, 3 Dec 2013 14:41:01 EST Theme music for my day and runs Here is my 1/2 marathon song list, looking for new stuff to throw in. I love variety but mine is feeling kinda same same. <BR> <BR> Here's my list - Maybe suggest a few of your own?! <BR> <BR> Gone, Gone, Gone - Phillip Phillips <BR> My Heart is Broken - Evanescence <BR> Going Under - Evanescence <BR> Set Fire to the Rain - Adele <BR> I'm Ready - Wclef Jean <BR> Let's Get it Started - The Black Eyed Peas <BR> Get the Part Started - Pink <BR> Good Feeling - Flo Rida <BR> Fly Away -... Wed, 27 Nov 2013 14:07:08 EST Planning So before the planning can really begin - I needed to access the "damage". <BR> <BR> As I have pretty much, mostly, avoided the scale and any kind of strict diet. With no accountability my damage is usually pretty good. Last week I had hopes of jumping back into things, but a little TOM ugh and bluck, I just pushed getting back into thing to this week. <BR> <BR> I am so glad I did. Actually it's not too bad at all. I am down 1 lb and I ran a fairly decent 2 miles this morning without... Tue, 19 Nov 2013 15:20:39 EST Raceless! For the first time in almost a year - I am not registered for a single race! It's not like I don't have plans to consider a couple... maybe even a Turkey Trot if I can find my motivation. <BR> <BR> Without my intense training plan of last Sept/Oct, I feel a bit directionless. I also seem to have a profound lack of motivation in order to establish a direction. <BR> <BR> Like why haven't I registered for the Turkey Trot on Thanksgiving? <BR> <BR> Or investigated a running plan for the Ma... Fri, 15 Nov 2013 14:20:40 EST Overdue report out So on Saturday, October 26th I ran the 18th Annual Mackinac Island Great Turtle Half Marathon. <BR> <BR> Yeah! <BR> <BR> <img src=""> <BR> <BR> This was my third (yes third) half marathon that I have ran. I can't believe it! But I think I actually have my training needs, nutrition, and what I need to do pretty under control. Or at least I have figured out at what a minimum I need to do to prepare for a race! <BR> <BR> My training ... Wed, 6 Nov 2013 14:39:23 EST Surprise win So I won a weekly drawing form our United Way, Walk campaign at work. <BR> <BR> $50 Gift Certificate to local spa! <BR> <BR> Woot woot, HAPPY HAPPY, dance. <BR> <BR> Now what to choose, what to choose? <BR> - A new do? <BR> - Some glam for the nails? <BR> -Pamper the feet? <BR> -Something waxed? <BR> -Facial? <BR> -Message? <BR> <BR> How can you choose when I want it ALL! Ha, it so isn't going to cover all of that. <BR> <BR> I think for now I am just going to enjoy the possibilities... Thu, 3 Oct 2013 14:58:51 EST Good bye ol' friends <img src=""> <BR> <BR> Sniff sniff - you have been the best pair of running shoes! I know we have only been together since, well heck, can't remember but it was after my 1st half. <BR> <BR> ... And you carried me through my second half, and I almost made it through my third. <BR> <BR> ...And just because I couldn't bear to be parted with you. Yes, I am really attached to these shoes, I bought a new pair just like you. <BR> <BR> So a... Mon, 30 Sep 2013 12:38:07 EST It's always something. So this week has been a bit of a challenge, which given my last two weeks of success is pretty depressing! But I am trying to keep looking on the good side, because it's not all that "bad". <BR> <BR> Diet is fairly decent and I am down 1lb from last week, that puts me at 180 - so close to getting back in the 170's! So close. If I can keep on track I have a good chance of making it. <BR> <BR> My body is rebelling with the exercise. First I had no motivation on Tuesday, and now for my Thur... Thu, 26 Sep 2013 08:15:54 EST wimpy - success? Well good news - I finally made it out of bed this morning. <BR> <BR> Not so good - it was over 1/2 hour late. Which meant I didn't get to the gym until 6:45! 25 minutes on the treadmill doing a easy wimpy hill walk. I managed to sweat a little bit. But couldn't convince my achy body to move any more than that. <BR> <BR> So is it a wimpy attempt? or a success since at least I did something? Not sure, feel good I got out of bed, disappointed that I seem to have misplaced my motivation.... Tue, 24 Sep 2013 09:12:48 EST 7 miles! Super excited I got my 7 mile run in on Saturday. <BR> <BR> I had a run on Friday, which I shouldn't do, and will try to avoid next week. My legs were sore Saturday, and I wasn't sure if I should run or rest. I was running on stiff legs for a couple miles before I settled in. <BR> <BR> Then it rained! So it was a chilly, soggy 7 miles. It didn't all feel good - but most of it did. I am practicing my fueling and felt that went well this run. <BR> <BR> The weather is getting cold and ... Mon, 23 Sep 2013 12:35:35 EST 1 mile ahead of schedule! Last week I made all of my runs! Woot Woot. I did a pretty good job on the nutrition, and I am down 3lbs or so. Very happy with this progress. <BR> <BR> I was so excited to get my 5 miles in on Saturday. It ended up being a nice pleasant run that started off as something I was NOT interested in doing. <BR> <BR> Getting up early, dealing with the cold, worrying about the fog/ visibility. <BR> <BR> I almost went back inside and gave up. My breathe was visible! I chose to run an alterna... Tue, 17 Sep 2013 12:37:57 EST Running to a better life. Today has been a rough day. 9/11 is usually sad - but today a co-worker's wife passed from a long battle with cancer. <BR> <BR> It is heartbreaking. I know she was suffering and that many (truly) claim it is for the best and she is in a better place. I know she is in a better place - but I mourn for what she and her husband had. They were the sweetest couple and I know he is going to have a huge hole right through his soul. I wish for them that she was never sick in the first place. <... Wed, 11 Sep 2013 15:03:18 EST Run Run Run I'm am pretty please with myself - I conquered the alarm again! Wohoo, so hoping I can back into a regular get up and get out habit. Fingers-crossed my little mini-vacation over labor day doesn't squash the progress. <BR> <BR> This morning I ran 3.1 miles in 40 minutes. It was rough going, with getting back into the weights I have muscle groups that are complaining! <BR> <BR> The loop I was running starts off with a couple little hills which about killed me each time I looped around, b... Thu, 29 Aug 2013 09:02:36 EST Gotta love mother nature I like running in the rain - just not a torrential downpour with hail and lightening. So no run on Tuesday. Good thing I accidentally ran my easy short run on Monday at the gym! <BR> <BR> I had triumph over the morning and got out of bed and hit the gym (a bit late) but withing tolerance. <BR> Upper body: <BR> *lat pulldowns <BR> *bicep curls <BR> *triceps <BR> *flys <BR> *shoulder press <BR> *back press <BR> *rows <BR> Then 25 minutes of walking hills on the treadmill. <BR> <BR> I ca... Wed, 28 Aug 2013 08:48:02 EST Goodbye August This month was just crazy. <BR> <BR> I tried a bunch of new stuff and some worked some I am still working with. Grrr Armband, we are having a love/hate relationship.... I love to hate it. But.. I need to keep with it as I am seeing some trends that will help me. <BR> <BR> My gym has fallen off track - again. I went this morning but haven't been in weeks. <BR> <BR> My running is on track - yeah! I have at least kept up my running schedule. I ran a 4 mile race August 17th, under an hour,... Mon, 26 Aug 2013 13:56:48 EST BodyMedia FIT Armband adventure I am three days into trying to figure out this BodyMedia FIT Armband, and we need counseling. <BR> <BR> Ha... maybe it's the coffee/caffeine withdrawal... but we are just not clicking (yet). I am not giving up, but here is what I have learned this weekend. <BR> <BR> I don't like the Armband on my arm. It bugs me. I itch it, I rub it, I just am bothered by it. I spent the last three days adjusting the tightness and the location, and maybe just maybe I can live with it right now. <BR> <B... Mon, 5 Aug 2013 12:19:11 EST New toys - BodyMedia FIT Armband So last night I received my BodyMedia FIT Armband, and I was too tired and cranky to deal with it. <BR> <BR> So I brought the box with me to work today and proceed to break into it. I has taken me all morning! LOL. Most of that time was in the 3 hour charging cycle. <BR> <BR> First I set up an account at I get my first 3 months free, but I still hate having to fork over a credit card in order to establish an account (sure I can cancel and not get charged) but who remembers... Fri, 2 Aug 2013 12:34:50 EST Solid Start I started off August as planned! Woot woot. <BR> <BR> I finally rolled out of bed, tied on the shoes, and hit the road. I ran 2.9 miles for 40 some odd minutes (run keeper knows that stats). Not at my best pace, and well actually the entire run kinda sucked. <BR> <BR> Darn gluten belly! Bluck. But I mustered on through and felt allot better after the run! <BR> <BR> I did get up later then I wished - and with my crazy work day I missed breakfast and my mid-morning snack - actually it w... Thu, 1 Aug 2013 16:10:37 EST Go away July Bah humbug July - I am just not getting my groove back on this month. It hasn't been horrible, I have still been very active this summer, but the diet seems to be stuck in vacation mode. <BR> <BR> Semi-successful on staying on some kind of a plan. <BR> <BR> Last night I went home to run - I hate working out after work. It's late, I'm tired, I'm cranky, it was hot, I didn't drink enough water, or eat right. It was a crappy run - but I did it - and felt better for it. <BR> <BR> This morni... Wed, 31 Jul 2013 15:05:44 EST Chasing motivation I still just can't seem to get out of bed. I think it is either just do it time - or time to change plans. Maybe it's time to think about hitting the gym at another time? or running in the evening? <BR> <BR> All I know is something needs to change - cause this hitting snooze for an hour in the morning just isn't working for me. I am tired, cranky, and feeling like a Shluff for not moving. <BR> <BR> That and there was a failure to plan for this week!!!!! Where's the plan! <BR> <BR> On a... Tue, 30 Jul 2013 09:06:54 EST Freaky Fast Lunch Okay so it happens to everyone - the need or lack of planning and thus the need to find some quick food. <BR> <BR> So how unhealthy is my freaky fast lunch from Jimmy John's? <BR> <BR> 1/2 #12 hold the mayo <BR> 2 servings of BBQ potato chips (I was digging the comfort food) <BR> No cookie (go me) <BR> No pickle <BR> Med Iced Tea -unsweetened <BR> <BR> <img src=""> <BR> <BR> Mmmmm <BR> <BR> Thu, 25 Jul 2013 15:04:42 EST The plan There is something about planning for me that helps. <BR> <BR> The feeling of being in control that I get from planning is very self motivating. It's like if I write it down I can make it happen - without having to stress about it. I also know that planning is the key for my success. If I have a plan - and I follow it - I can be successful. So step one the plan- make a weekly plan each week. <BR> <BR> Not much left to plan for this week but here it is anyway. <BR> <BR> Thursday: <BR... Thu, 25 Jul 2013 11:42:29 EST Where did July go? And yet another crazy - not quite what I was hoping for month. <BR> <BR> So I had several conferences the beginning of the month that messed with my schedule, but I took the opportunities to try different things like rock climbing, trail-running, and playing on the beach.... <BR> <BR> This month started out okay - well then I broke my finger. I smashed it good with a hammer. I'll save you the pictures I posted on face book..... It was all my own fault, I was distracted while hanging t... Wed, 24 Jul 2013 12:00:50 EST Day 3 of juicing adventure Last night I had a total crash at about 6 pm. I believe if I could of just gone to bed right after work (and my juices magically made themselves) I could still be juicing today. <BR> <BR> But that didn't happen - around 8 pm I finally went to bed - but I was too exhausted to tackle the juicer. So - no juicing today. Although so far today all I have consumed is water and tea. I am not hungry or craving anything and food does not sound appealing. So i will stick with tea and water until l... Fri, 31 May 2013 09:32:09 EST Day 2 of juice adventure Yesterday went just fine with juicing. I enjoyed the juices and didn't feel starved or completely tired ect. <BR> <BR> It took me an hour to prep (and clean-up) for today's juices, putting me to bed pretty late. It was allot of work. If I decide to investigate a longer juice reboot - it's going to take serious time management planning. My juices stay very well for the day in the glass bottles, I wonder if I could do 2-3 days worth and freeze? or that probably defeats the "freshness" of ... Thu, 30 May 2013 14:25:32 EST 3 day juice Somewhere in my crazy last 3 months or so, a friend was telling me about this documentary she watched called, Fat, Sick, and Nearly Dead. <BR> <BR> "FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe's personal mission to regain his health while traveling across US, juicer in tow, and inspiring others to do the same." <BR> <BR> and I need to revisit : Super Size Me (cause I have this french fry problem) <BR> <BR> Anyway I promised myself I would revisit the idea after my life... Wed, 29 May 2013 13:53:05 EST BayShore 2013 - report out w/ pics Still basking in the glow of the BayShore. <BR> <BR> My Medal! <BR> <img src=""> <BR> <BR> Despite my freak out the night before the race, I had a pretty decent run. <BR> <BR> It started at 4:00 in the morning (uh yuck), but I wasn't sleeping anyway. I guited my husband into driving me to the start and we left at 4:45! <BR> <BR> I made the shuttle to the start area at 5:20 and spent the next 1/2 hour on a school bus! Seriously ... Wed, 29 May 2013 12:02:49 EST Finished the BayShore 2013 1/2 Oh yeah - Happy Dance! <BR> <BR> Rocked the first 10 miles of the BayShore - then tried not to throw up the last 3! Wow was that a looooong 3 miles. But I pushed through and finished! Ran 90 - 95% of the race. <BR> <BR> Made my goals - finish under 3 hours and get the medal! <BR> <BR> Stopped took a few pictures it was just that gorgeous of a day and the lake was just so peaceful. I'll post more later with pictures! <BR> <BR> I am even walking and moving around with minimal aches an... Mon, 27 May 2013 10:32:19 EST Pre-Race - Getting ready to ROCK - well or run/walk - whatever as long as it gets me through 13.1 What a crazy to do list I have today?!! <BR> <BR> How does pre-race day always get so crazy (yeah I know procrastination!) <BR> <BR> * Drink water <BR> * Pick up race packet <BR> * Get Gas <BR> * Drive the race course <BR> * Eat a good dinner! <BR> * Get race gear ready (Note: listen to Cindy) <BR> * Finalize play list (optional if needed it can run as is.. but I did want to tweak.) <BR> * Make sure rides and everyone have what they need to get to where they need to get to. <BR> * Shave leg... Fri, 24 May 2013 15:38:42 EST 2 days till half - and sick again!!! I was home sick Tuesday and Wednesday, stomach & headache stuff. So not fun. I literally spend the last 2 days in bed or on the couch! I am pretty sure this isn't what they had in mind when they said to "taper." Along with my head, my entire body now has that I was just smacked down by the flu ache. <BR> <BR> I pretty much made myself get up and go to work today, I needed to start moving around, and I knew if I stayed home it would be back in bed for me. So far, so good. I don't feel ... Thu, 23 May 2013 15:51:30 EST Managing Stress - Count down to 1/2 It's all about managing stress for me this week as the BayShore 1/2 seems way too close! 5 days?! Yikes <BR> <BR> Stress manager 1: Enjoy the 2 NICE AND EASY runs I have left a 4mi run/walk and a 2 mi - then I have 2 rest days. Nice and easy is harder then it seems when my body seems to be loaded with anxiety. I am battling my tendency to just burn all this angst out. <BR> <BR> Stress manager 2: 2 rest days!!!! Really! Agg -Find a gentle yoga/ put in a tape. Maybe I should work o... Mon, 20 May 2013 11:06:02 EST Happy Birthday to me! I look 4 hours of vacation time this morning to get my long run in stress free this weekend! Such a good decision, now I can relax and stretch my way till the BayShore 1/2 (8 DAYS)! <BR> <BR> My bday present to myself - best ever. <BR> <BR> <img src=""> Fri, 17 May 2013 14:27:27 EST Pretty good day Monday was a pretty good day for me. <BR> <BR> I hit the gym and had a nice and easy 3.5 run at about an average of 4.6. The important things here are: <BR> <BR> a. I got out of bed and made it to the gym <BR> b. I felt good running <BR> <BR> I am having this struggle with my alarm/ and morning routine. I would really like to get back into a nice routine. I am so far off target that I am just going to "start over"! <BR> <BR> First: I need to fix what de-railed me to begin with. Str... Tue, 14 May 2013 12:16:07 EST My Mommy's Day Present I roped my older two children (14 & 13) to run a 5k with me the day before Mother's Day. My son has never attempted a 5k before, but my daughter has run several races over the past couple years with me. <BR> <BR> <img src=""> <BR> <BR> I was so proud of them, even though it was early and the REALLY didn't want to do it, they went because it was important to me. <BR> <BR> BTW, running with mom is starting the race with her and wait... Mon, 13 May 2013 15:26:51 EST I can't believe it is May April didn't go too well for me! I did not run the Flower 1/2. Which was sad, but I had a great visit with fam and friends. No running. <BR> <BR> I was sad but good with it. Then something crazy happened, I made it into the BayShore 1/2 from the wait list! And before I could talk myself out of it, I registered. <BR> <BR> Now I am stressing on how to get this race done! LOL. No it's okay I think, I have this race at the top of my priority list and I am going to spend the next 3 week... Tue, 7 May 2013 15:59:36 EST Running March Madness So let's just skip right over Feb. <BR> <BR> Seriously Feb sucked, too many "things" went crazy. I managed to hang on weight wise - which is pretty incredible considering a major house repair, a trip to San Antonio, and a series of stupid things breaking or falling apart. And to top it all off - my puppy past away. <BR> <BR> Well he wasn't a puppy - he was 15. But still it hurts. He didn't suffer and past peacefully in his sleep. I am so very thankful of that. We had started the fam... Mon, 4 Mar 2013 16:16:11 EST 1: WTH - Seriously I just made my first goal: 175. <BR> <BR> Seriously! In no way do I deserve this after the "off" week I had. Granted I have been busting my butt on home construction projects - but I am positive not enough to compensate for all the junk I have been eating. <BR> <BR> We started a staircase project that also turned into a slightly "un-expected" kitchen gut job. So I have been sledgehammering drywall and working the crowbar magic on layers and layers and layers of misc trim and wall board. ... Tue, 5 Feb 2013 17:02:50 EST 17: Friday Not such a good day for me today. <BR> <BR> I am grumpy - and off. Still fighting off this stupid cold & all the stupid gluten food I had this week - hopefully I can just get this cold and off diet stuff behind me and start off better next week. <BR> <BR> Hoping to get in long run on Saturday and maybe some fun ice skating or winter walking or something with the family on Sunday. Fri, 25 Jan 2013 16:40:51 EST 16: Happy to be running My Wend didn't go well... <BR> Overslept so no gym, I was an hour late to work due to roads, general sluggishness, oh and a run through the coffee shop (*blush*). <BR> <BR> Sigh. Mocha AND a asiago bagel w/ cream cheese. Yeah, NONE of that is on diet! To top the day off I also caved on a chic pot pie and a piece of apple pie. Sigh. <BR> <BR> Yes my tummy has let me know that this type of behavior is unacceptable. And the gym scale reflected a +2 from last Thursday! I feel all bloated ... Thu, 24 Jan 2013 08:15:59 EST 15: 1 with a -18 wind chill Today I love love love treadmills. I was able to still get a run on and it is nasty cold outside! <BR> <BR> Oh yeah and the phone call o'dark 30 from the kids school made me get out of bed - so umm thanks school for calling SO EARLY. <BR> <BR> Just a small rant, what school for crying out loud this day sends a recorded voice message to EVERYONE on the school list, and considers themselves high-tech. Really? I prefer a text message!!! That stupid recording drives me nuts. <BR> <BR> Okay ... Tue, 22 Jan 2013 09:49:39 EST