MOBYCARP's SparkPeople Blog MOBYCARP's Blog on SparkPeople, home of free diet plans and a healthy living community Now I can run a warmup JEANKNEE left an interesting comment on my blog from Saturday. Her orthopedic surgeon and physical therapist told her not to run on consecutive days, and preferably take 2 days off between runs when first coming back from injury. Jean notes that her injury was different from mine, I'm a more established runner, and I have my own medical team, so this might not apply to me. <BR> <BR> The interesting thing is, I read that comment after I'd already decided to take a rest day between runs unti... Mon, 8 Jan 2018 19:37:58 EST Test Run in the Cold *FINALLY* got my first run of the year in, even if it was a short one. It's been stupid cold here, and with my quad injury I haven't been out there running as it gets progressively colder and becoming acclimated to it. So I set out to run before lunch in the heat of the day today. Garmin says it was 1 F outside. My porch thermometer said it was 4 F. At least I waited till the minus sign disappeared. Oh, yeah, Garmin says I had 17 mph WNW wind. That seems about right. <BR> <BR> I don't do "fe... Sat, 6 Jan 2018 17:39:39 EST Thinking about running (but taking rest days anyway) This morning I felt pretty good. Jogging up and down the hall while the eggs cooked felt almost totally normal. <BR> <BR> Reality check, I can feel the sore quad going down stairs (not terrible) or when walking outside in the cold. Feels just fine walking inside where it's warm. But I got here by being too aggressive, so I decided it was another rest day. <BR> <BR> Went to packet pickup for Winter Warrior Half, because I wanted to keep my hat collection current. The current year is the one... Thu, 4 Jan 2018 18:46:43 EST Non-running update Today I got the email reminder that I needed to pay the balance on my hotel package for Boston by January 15. This was a bit of a downer, because right now I'm not running. The last time I ran was a test of "not more than 2 miles" after 10 days of rest. It didn't go all that well, and I stopped after 1.5 miles. <BR> <BR> So . . . I don't know whether I'll be healthy enough to run Boston. I could believe a scenario where I become healthy enough to run, but don't have time to become condit... Wed, 3 Jan 2018 20:15:43 EST Injury Update This morning I felt perfectly normal. Could still feel the sore leg jogging up and down the hall while the eggs cooked, but it felt good enough to try to run a mile. Under the protocol I'd decided on, that meant I should rest today and run a mile tomorrow. <BR> <BR> 11 AM I went to see the sports doc, feeling pretty dumb because nothing hurt. Well. He's a runner, and a member of the same running club as me. I could go over the history quickly without having to explain what normal running is ... Fri, 15 Dec 2017 19:47:32 EST Running Goals, Decisions, and Mr. Testosterone On the bus to and from Lexington, Coach had some interviews with club members to go over their goals for the next year. Mostly, he met with Open runners. This makes logical sense; the older runners might be expected to be into enough of a routine to be comfortable with their goals, while the young runners still need some coaching to get clarity. <BR> <BR> I'm an older runner, and I didn't make it to a meeting with Coach. There will be opportunities at future practices, so it's not like I'm... Wed, 13 Dec 2017 19:35:33 EST Race Report: 2017 Club Nationals I was away from my computer from Thursday afternoon through late Sunday evening, having chosen to travel with my cell phone but without the laptop. Since I have little patience with web sites on the small cell phone screen, that meant no Spark People interaction for 3 days. <BR> <BR> The event of the weekend was Club Nationals, or more formally the USATF 2017 National Club Cross Country Championships in Lexington, Kentucky on December 9, 2017. I ran for the Genesee Valley Harriers Supervet... Mon, 11 Dec 2017 19:24:22 EST Making Smaller Mistakes A long time ago, when I used to have hair, I went to barber shops. Sometimes the barber would cut my hair with scissors, sometimes he would use electric clippers. I couldn't tell a difference in the results, and I couldn't tell why the barber would choose one tool or the other. Eventually, I asked my barber what the difference was. He said, "You make bigger mistakes with the clippers." That came back to mind today. <BR> <BR> I left off my saga with the bad news that I ran a race too har... Thu, 30 Nov 2017 20:33:59 EST and the verdict is . . . I ran the race too hard. Or maybe I would have had issues with an 8 mile day even if I ran it all easy. <BR> <BR> I knew this was a possibility, and I ran the race anyway. That decision cannot be undone. What to do about it now? I reported off injured for tomorrow's paced run. That leaves the program with a hole at the fast end of the pacers; but there isn't that much call for the fast end. <BR> <BR> Made a firm decision. I will not run for at least 3 consecutive days, Friday through ... Fri, 24 Nov 2017 19:02:03 EST Race Report: 2017 Race with Grace 10K Today is US Thanksgiving Day. For the seventh consecutive year, I chose to run Race with Grace 10K at 9 AM. There is a race named Turkey Trot on the other side of town, and all the reasons I chose RWG 6 years ago are still valid today: There are 5000+ runners at the Turkey Trot, there is no parking, there are no indoor rest rooms, and it's actually a little shorter than the nominal 4.4 mile distance. There are typically between 1000 and 1300 runners at RWG, enough on-site parking, and indoor ... Thu, 23 Nov 2017 15:44:15 EST Race Report: 2017 Pete Glavin Upstate NY Cross Country Series Pete Glavin started an Upstate New York post-college cross country series in 1990. Pete passed away several years ago, but the series lives on in his memory. This is the 28th year for the series, and the first year I have run any of the races. I did not register for the series, but registered for races 4 and 5 as individual races. Race #4 was October 29, in the rain and mud. Race #5 was November 12, in sunshine with patches of snow left from Friday in shaded spots and some mud in the low lyin... Mon, 13 Nov 2017 20:40:49 EST On the Road Again I saw my podiatrist yesterday. The posterior tibial tendon still has some minor aches, but the podiatrist said that now is the time to exercise through some "discomfort" so that I can get better. In other words, I'm allowed to run again. <BR> <BR> He rather quickly ran through a progression that he normally recommends. I didn't catch all of that, but it started with "walk a quarter mile" and ended with, "but you're so far ahead of that that you should just go ease back into training gradu... Thu, 21 Sep 2017 15:09:01 EST Couch Time, and a Leap of Faith I am a runner. The other day, it came to my attention that my success story was recycled on the front page. That's the story featuring me running the Boston Marathon twice. <BR> <BR> Right now, I don't feel like a marathon runner. I have posterior tibial tendinitis, and my podiatrist opined that I probably have a tear of the tendon. I've been getting non-surgical treatment, including immobilization, anti-inflammatory medication, and physical therapy. That's been going on for three weeks... Fri, 15 Sep 2017 21:13:30 EST Introspection on Running I haven't done much blogging on SparkPeople for a while. Mostly, I just blogged race reports because I knew there were a few people who wanted to see them. The musings I've done on training and running in general got posted on another forum with more runners and better technical feedback. But SP is supreme for introspection and working out stuff that I'm not sure of. <BR> <BR> Two days ago I blogged about being on the couch again: <BR> <link><BR>urnal... Fri, 25 Aug 2017 17:33:08 EST Not Running: Need to Eat Less So, I'm not running for several weeks. That means I can't eat like a marathon runner. Do I even remember how to eat like someone who doesn't run at all? <BR> <BR> I know runners who have put on 20 pounds while sitting out injured. Then they work to take the weight off once they start running again, so that they can achieve something like their pre-injury race results. But these are people who have never been obese, and perhaps never very overweight by BMI standards. I have been overwe... Thu, 24 Aug 2017 20:51:18 EST Getting Old is Not for Sissies Mom was around the age I am now when she started telling us that getting old is not for sissies. I have found that she was right. <BR> <BR> Getting old has changed my running plans for 2017. Turns out they were too aggressive, which probably won't surprise anyone who knows me. <BR> <BR> The tale of woe actually starts a couple months ago. I got some twinges in my right Achilles tendon after some hard speed work. I took an extra rest day, reworked the marathon training plan to be lower m... Wed, 23 Aug 2017 20:20:05 EST Race Report: 2017 Bergen Road Race 5K After Wednesday evening's Pound the Ground 10K, I was pretty beat up. Took Thursday as an extra rest day, because the aches in my right leg were sufficient to alter my gait. I know from hard experience that running with a messed up gait makes things worse. <BR> <BR> Friday the aches were still there, but not as bad. I could have run 3 or 4 miles at a pace somewhere from recovery to easy. I would have done that if I had planned to do a long run Saturday morning. But I had another race on... Sat, 12 Aug 2017 17:21:54 EST Race Report: 2017 Pound the Ground 10K Pound the Ground 10K is sponsored by the Rochester, NY Veterans Outreach Center. As you would expect, military and patriotic themes are prominent. There was a brass band that I didn't think to take a picture of; they were of reasonable small town community band quality, and playing familiar pieces. <BR> <BR> Pound the Ground 10K is also the 7th of 12 Rochester Runner of the Year races for 2017. There were a couple of RROY series things going on. The series is scored from the best 6 race ... Thu, 10 Aug 2017 16:47:53 EST Race Report: 2017 Karknocker 5K I'm an old man. I need my sleep. And sometimes I do stuff that messes up my normal sleep cycle. That happened this weekend, and I'm happy that about the worst consequence is that I'm slow to get this race report blog written. <BR> <BR> Something my sister ONEKIDSMOM wrote about the Cornhusker State Games sprint tri resonated with me: "A 60 year old aged up, so silver for me... she was FAST! [name redacted] Props to her! Too bad CSG doesn't use USAT age... I would have been alone in 65-69... Sun, 30 Jul 2017 21:49:50 EST Pace Report: 2017 Shoreline Half Marathon Late report, because I wanted to wait till I had some pictures available. <BR> <BR> The Shoreline Half Marathon was held on Saturday, July 15th. Weather for Shoreline is traditionally hot and humid. In 2015, I melted down around mile 8 and learned about heat and humidity affecting performance in long races. In 2016, I trained to survive the heat and humidity, then ran a good time when we got very nice weather for the race. <BR> <BR> In 2017, I am in training for the Oak Tree Half Maratho... Mon, 17 Jul 2017 22:59:21 EST Race Report: 2017 Firecracker Four Mile The forecast was for the temperature to rise from the high 50s at 7 to around 70 by 9. Gun time is at 8. My plan was to arrive by 7, run a preview of the course as a warmup, then run the race at 8. This particular race is not important, so the plan was to see how I felt this morning and run accordingly. <BR> <BR> Garmin reports 61 F (16 C) with 88% relative humidity for my warm up, and 63 F (17 C) with 88% relative humidity for the race, with 5 mph SW wind for both. The wind sounds about rig... Tue, 4 Jul 2017 15:05:18 EST Pre-Race report: 2017 Firecracker Four Mile I set out to become a runner in August 2011. I ran my first 5K in October 2011, and I ran my first 10K on Thanksgiving Day 2011. I've run that 10K every year since, a total of 6 times and counting. <BR> <BR> My initial thought was that Thanksgiving was a day that is just made for a race; I knew I'd have it off work every year, and I had no other social obligations in the morning. Now that I'm retired, time off work isn't an issue but the Thanksgiving race is a tradition. I'm already regi... Sat, 1 Jul 2017 17:12:14 EST Race Report: 2017 Medved 5K to Cure ALS Sometimes the race isn't everything. <BR> <BR> Here's the picture I would normally post for packet pick up: <BR> <BR> <img src=""> <BR> <BR> As the name implies, this one is a fund raiser for ALS research and patient support. I knew two lovely ladies who left us too early because of ALS. This year I was motivated to set up a fund raising page to raise funds in conjunction with the race. <BR> <BR> I found out ... Sun, 18 Jun 2017 20:26:24 EST Race Report: 2017 Charlie McMullen Mile Charlie McMullen was a very good local runner who died young. The standard PR blurb for this one says: "In the mid-1970’s Charlie ran the mile in 3:56 and the marathon in 2:15. He was a national class master runner and world class person. in 1998 he led GVH to its first of over 50 national masters team championships." <BR> <BR> Two years ago, the 2015 Charlie McMullen Mile was the first race shorter than a 5K that I ran, and also the first race I ran as a Genesee Valley Harrier. When you ... Sat, 10 Jun 2017 15:40:25 EST Small Changes Add Up Over Time Spark People talks a lot about making small incremental changes to improve your health. I focused on that a lot the first year I was Sparking, My diet was transformed from typical American to reasonably healthy. My weight went down to initial goal, then down further to what is now my maintenance goal. I learned to make my weight trend sideways. And I became a runner. <BR> <BR> I could never have done all that if I'd set it out as a goal list. I accomplished that (in about a year, thank... Sun, 28 May 2017 17:58:28 EST Race Report: 2017 Canandaigua Classic Half Marathon Today I ran my 13th half marathon. It wasn't planned that way for very long. <BR> <BR> This year, I missed running my favorite 15K (Spring Forward) because I ran the USATF Masters 8K Championship that day. I missed running my favorite half (Flower City) because it was too soon after Boston. As recovery actually went, I probably could have got away with Flower City 13 days after Boston (as opposed to 6 days after last year); but by the time I knew that, I was committed to the USATF Masters... Sat, 27 May 2017 17:24:11 EST Race Report: 2017 Lilac 10K (USATF Niagara Region 10K Championship) The plan for race day was to get to the site before 7 AM to get free, easy parking. I got up early, went through my morning routine as if it were a day for a long paced run, got to the site. Found a premium free parking place on the street. Started walking toward the start line, and realized I was wearing my walking shoes, not my running shoes. <BR> <BR> Can I run 6 miles in these shoes? Almost certainly. Can I race well in these shoes? I'd rather not learn that answer the hard way. ... Sun, 21 May 2017 19:59:53 EST Pre-Race report: 2017 Lilac 10K In 2016, I ran the Lilac 10K because it was part of the Rochester Runner of the Year series. I was 59 years old, and trying to win my age group for the RROY series. I finished 3rd in my age group. 1st was Tim, a.k.a. Superman, who had aged up to 55 the previous November. He wasn't a surprise. I already knew I wouldn't win the age group in any race he ran. 2nd was Dennis, a guy I had never heard of. I finished a few seconds behind him. <BR> <BR> The third place age group finish turned ... Sat, 20 May 2017 20:09:44 EST Decisions It's three weeks since the Boston Marathon. Before Boston, I repeatedly said that Boston was a major decision point. If I put myself on the couch, I would be done with marathons. If I recovered well, I could think about future marathons. In any event, decisions on where I wanted to go with future running were put on hold until after Boston. <BR> <BR> For the last 3 miles of Boston, I was sure that it would be my last marathon. That's a common feeling that marathon runners have late in a... Sat, 6 May 2017 16:47:13 EST Race Report: 2017 USATF Masters 10K Championship The USATF Masters 10K Championship was held on April 30, 2017 in Dedham, Massachusetts, in conjunction with the James Joyce Ramble. The web site for this event includes the following snippet of history: <BR> <BR> 'Over the long cold winter of 1983-84, avid runner and James Joyce fan Martin Casimir Hanley of Dedham was struggling through "Finnegans Wake" when the thought occurred to him that this literary task was as tough as training for a race...and Voila! The James Joyce Ramble was concei... Tue, 2 May 2017 16:19:01 EST Listening to my body - 5 years later I hate the saying, "Listen to your body." It's really easy to listen to my body. The hard part is understanding what it's saying. <BR> <BR> Unfortunately, I have not found an alternate way to describe what I need to do that works any better than, "Listen to your body." <BR> <BR> Distance running is, among other things, a learning process. Part of what I am in the process of learning is how to listen to my body and how to understand what it is saying. It's a slow, iterative, obscure proc... Sun, 23 Apr 2017 17:25:33 EST Race Report: 2017 Boston Marathon This will be a long blog, but a marathon is a long event. <BR> <BR> My sister ONEKIDSMOM has already posted about the spectator experience: <BR> <BR> <link><BR>urnal_individual.asp?blog_id=6350047 </link> <BR> <BR> She left out a couple of pictures. Just like last year, she got a picture of me at packet pick up, when I wasn't even noticing her activity: <BR> <BR> <img src=" Thu, 20 Apr 2017 19:52:12 EST 6 days to Boston - Taper Crazy musings It's six days to the Boston Marathon. Today was my last true speed interval workout, 4 x 1000 @T* with 200 recovery. In my taper madness, I was concerned about working that hard. Because my normal club practice is a time conflict with this evening's Fleet Feet Boston Send Off party, I decided to tone down the speed work by running on a track instead of on Cobb's Hill. Because the weather forecast called for thundershowers this afternoon and scattered thundershowers this evening, I went in... Tue, 11 Apr 2017 16:53:55 EST Two Weeks to Boston The 121st Boston Marathon will be held two weeks from tomorrow. The 10 day forecast for Boston seems to go out 15 days, with good running temperatures the few days before race day. Of course, the forecast is likely to change several times before I get there; but now I'll likely be looking at it every day or two. <BR> <BR> Yesterday's 18 mile run was my last true long run before then. I will run 12 miles next Saturday, and I have an interval workout that will add up to a bit over 10 miles ... Sun, 2 Apr 2017 18:55:35 EST Three Weeks to Boston The 121st Boston Marathon will be run on April 17, 2017. That's three weeks from tomorrow. All of a sudden, it's feeling real. <BR> <BR> The registration was submitted last September. The training cycle started when I was just barely over a round of Achilles tendinitis following my failed attempt to complete the MVP Rochester Marathon a week after I registered for Boston. In the wake of Rochester, I was just about ready to give up on marathons entirely; but the registration had already b... Sun, 26 Mar 2017 20:15:50 EST Race Report: 2017 USATF Masters 8K Championship I got the email confirming my entry, and it said this was the location was "Shamrock 8k - Virginia Beach, VA, USA". So I looked that up online, and found out late that gun time was 7:45 AM. If I'd done my homework earlier, I might have decided to make it a 2 day drive and just paid for an extra motel night somewhere in rural Pennsylvania or Maryland. <BR> <BR> I drove down with my team mate Bill, who did even less homework than I did. The alleged 9 hour drive to Virginia Beach took 11.5 h... Mon, 20 Mar 2017 16:31:28 EST After the storm This week's major realization is that I hate late March snow storms. I think I always have disliked them. Just when I'm about ready to let the snow fall and wait for it to melt, wham! Enough comes down that I can't deal with the week or so it will take to melt. Have to deal with the snow. <BR> <BR> While working, I had this idea it would be easier in retirement. I wouldn't have to go to work, so I could deal with the snow in daylight. That part turned out to be accurate; but heavy snow... Thu, 16 Mar 2017 20:31:14 EST Snow and Not Running I haven't run for two days, and the last time I ran it was a short run. This is abnormal for marathon training, and I feel something akin to taper crazies coming on. Lots of mental games and second guessing, even though I know intellectually that it will all work out. <BR> <BR> Monday would have been a rest day if I'd followed my pattern of recent weeks, but I ran 5 miles thinking that the storm might make me cut Tuesday's and/or Wednesday's run short. Well, the storm was the real deal. ... Wed, 15 Mar 2017 20:45:09 EST Moderation On SparkPeople, there is a lot of attention given to moderation. Usually this is focused on nutrition. We have to eat, but most of us got here by eating too much. Learning to eat appropriately and moderately turns out to be quite a challenge for some of us. After we learn to eat moderately, doing so *consistently* becomes the ongoing challenge for maintaining a stable weight. <BR> <BR> Over time, I have become aware that food is not the only area of my life that requires me to pay attent... Fri, 20 Jan 2017 19:32:13 EST Race Report: 2017 Winter Warrior Half Marathon I ran the Winter Warrior Half Marathon Saturday afternoon/evening. What with one thing and another, it's Monday evening before I have time to describe it; but as a result of the delay, I have some race pictures. <BR> <BR> There is no race shirt for Winter Warrior. Instead, there is a race hat. This year, there's no pom-pom on top and the hat is lighter than the past two years; it turns out that this year's hat was good to run in today at 25 F (-4 C) when it would have been too warm to run... Mon, 9 Jan 2017 21:39:17 EST The Other New Year's Day Run Yesterday I ran a 7.5 mile race with the unimaginative name of "Resolution Run." It was fun, and I blogged about it yesterday. That wasn't the only running event going on yesterday. I started the race at 10 AM, ran for a bit over 50 minutes, and a few minutes later, several miles away in the city of Rochester, NY, the other New Year's running event kicked off. 182 people participated in the "Donut Mile." <BR> <BR> Yes, Donut Mile. This was the first year, it drew more people than expect... Mon, 2 Jan 2017 10:00:45 EST Race Report: 2017 Resolution Run (Freezeroo #2) The 7.5 mile Resolution Run has become a New Year's Day tradition for me. Where else am I going to find a crowd of people who are happy and cheerful before 10 AM on New Year's Day? 2017 is the third year I've run this race, though this is the first year I've signed up for the entire Freezeroo series. Forecast for gun time was 33 F (less than one degree above zero C), with winds in the 10-15 mph range from the west and south. I got up this morning and saw no new snow on my driveway. Decid... Sun, 1 Jan 2017 16:01:30 EST Revisiting the Food Challenges I've been thinking off and on about something my sister ONEKIDSMOM said in a comment on my last blog: <BR> <BR> "We each have our own challenges... social eating seems to be one of yours, and awareness on the fly is essential to managing it." <BR> <BR> Yes, we each face our own challenges. Early on in my weight loss phase, I identified that I face three major challenges with nutrition: boredom eating, stress eating, and social eating. It's near the end of the year, a traditional time for... Fri, 30 Dec 2016 19:06:00 EST Getting the food back on track As predicted in my last blog, I overdid things at the running club celebration. Baked brie with walnuts and cranberries. Russian tea cakes. M&Ms. Assorted cheeses, and perhaps 2 ounces of red wine to see what the whole wine and cheese meme is about. <BR> <BR> I found I'm not a fan of wine and cheese. I suspect it's an acquired taste, and I don't see any upside in working to acquire it. <BR> <BR> Probably the worst news was, I ended up bringing two and a half pieces of sweet potato pie ... Sat, 24 Dec 2016 21:35:17 EST Challenging Food Week I reached my initial weight goal in October 2011, and reached what I now regard as my long term point goal along about April or May 2012. Since then, I've mostly been making the weight trend sideways, with occasional blips up that got corrected, and some dips a bit uncomfortably low as my eating didn't keep up with my running at times. <BR> <BR> This year, in particular since I retired, I'm noticing that food discipline is harder for me in social situations. That isn't a problem, as long a... Thu, 22 Dec 2016 18:01:38 EST Race Report: 2016 Reindeer Run 5K It was a late decision to sign up for this one. I wanted to wait until after Club Nationals and see if I felt healthy enough to run a race on my fourth consecutive weekend (assuming Thanksgiving Day counts as the start of a long weekend). Went online to look Wednesday, and found that the price went up at midnight. And the forecast was for wintry weather. What the heck, this one is fun. I signed up. <BR> <BR> There was snow overnight. Yesterday evening the radio was full of the "no unne... Sat, 17 Dec 2016 20:46:10 EST Race Report: 2016 USATF National Club Cross Country Championships I had to look up the title. Informally, everyone refers to this event as "Club Nationals." <BR> <BR> This was my first cross country race, and the first time I flew somewhere to run. There were a lot of opportunities to learn things. Got into Tampa about 10 AM Thursday, got to the hotel, and found time for an afternoon run on residential streets near the hotel. <BR> <BR> The terrain reminded me of the streets near home. The hotel was at the top of a mythical Florida hill, and several re... Sun, 11 Dec 2016 15:03:09 EST Impulse buy, minor race, recovery, and looking forward I last blogged on Thanksgiving Day, a race report for Race with Grace 10K. I won $50 for being the fastest male Old Fart in that race. <BR> <BR> On Black Friday, I saw an online special. The Black Friday discount let me sign up for the Greater Rochester Track Club Freezeroo series for . . . $50. That was nicely symmetrical, and an impulse buy happened. For my $50, I get 6 races in December, January, and February with lengths ranging from 5K to 8 miles. Bling is skimpy because they're lo... Mon, 5 Dec 2016 20:41:00 EST Race Report: 2016 Race with Grace (10K) Thanksgiving Day, time for my 6th annual running of Race with Grace ("RwG"), which is the 26th annual running of this 10K. It was a few degrees warmer than the forecast, 34 F (1 C) when I got up this morning. Revised forecast called for showers and rain through race time. Above-freezing temperature plus rain gave me confidence to wear road shoes instead of trail shoes; in past years, I've worn trail shoes because of uncertain road conditions, only to find I could have got away with road sh... Thu, 24 Nov 2016 17:44:38 EST Transition to cold weather As promised by the forecast, winter arrived today. Yesterday, I ran in shorts and a singlet. Today I got out on the roads right after I got home from church. It was 32 F (0 C), with 19 mph WNW winds and snow in the air. The snow was beginning to stick to the grass, but it looked like it would be a while before it would stick to the pavement. So I got the run in wearing road shoes. It was also perfect weather to try out the beanie I forgot I bought last April and the new hoodie with a bu... Sun, 20 Nov 2016 20:19:28 EST