Bay To Breakers, San Francisco 2012

So Imagine if you can, the gun has gone off and you are cruising at a pretty fast speed, you are moving and everything is right. You past mile 1 and at mile 2 you feel pretty good and then you turn on to Hayes St and this infamous San Francisco goliath hill is just starting Down at you waiting for you to battle this 11% grade hill. Talk about crazy stuff. This is the Bay To Breakers Race in San Francisco, a great party on the course that you should experience. I took this picture somewhat at the top and lets just say the picture doesn’t do the hill much justice. As I approached the base of the hill I was flying and said “eff it” in my mind and attacked this goliath, I crushed 90% of the hill and died a slow death the rest of the 10%, hence the picture.

 My time in San Francisco was amazing. I was fortunate enough to explore the city by day and night, finding the city’s hidden gems along the way. On Saturday it was an eventful day for me as I spoke to about 60 plus runners on the lawn of SF City Hall and talked to runners who were accepted into the NYC Marathon in November. My speech was not like a YOU CAN DO IT speech but rather an inspirational speech of the power and exhilaration you experience when running NYC. My focus was to show them how to train for this race. For those running to try to PR my message was how to train for this brutal race, how to strategize and what to expect. For the runners just running to finish, my message was to help them visualize what to see and what not to miss along the way. I think the majority were all there to try to PR so the emphasis was preparation for the greatest race in the world. When I finished my 45 minute speech, they all had a glow in their face and were ready at that moment to run NY. It was a great moment we all shared there on the lawn.

 On Sunday when I showed up to the start line of the race and walked up to my corral I should have known then it was going to be a crazy race when a 70-year-old grandma runner smacked me pretty good with a flying tortilla. At this point there were tortillas everywhere, it was so much fun. The race was basically a circus. I passed LMFAO impersonators, cavemen, rabbits, pippy long stalking, and so many naked runners with just running shoes on. Truly you know you are in the city of love when you see this. The course was beautiful and passed through historic sites and ended at Golden Gate Park right at the beach. A beautiful day in SF and another race to the archive.

 Despite the great speech to inspire the runners in San Francisco all headed to NYC in November and the great race, the week was really all about my sister Alizabeth here to the left on my shoulders. She took her last state board test to become an official practicing Dr. There is no greater feeling in the world for her knowing she wont have to pick up a book to study anymore and the weekend was a celebration of her long journey. She inspires me daily with her commitment and her passion to make the world around her a healthy and more loving environment. We had a great time here in San francisco and just another page in our book. Goodbye from SF, have a great day and never forget to find a way to become legendary.

Ryan

Off To San Francisco

Well off to San Francisco for the rest of the week. I am running Bay To Breakers on Sunday and speaking to a running group to prep them for the fall marathons just around the corner, specifically New York City Marathon.

Running The Bay To Breakers Race here in San Francisco is truly a great race to run if you ever get the chance. It is almost like a circus on the course. Runners are dressed up and usually half-naked. At the 2.5 mile mark you climb an incredible steep hill and you really should never look up unless there is a nice attractive girl in front of you, otherwise you are bound to be looking up someone’s bare naked behind and sometimes it is not so pleasant. But this is what makes this race and the great energy and vibrance of San Francisco.

When I was asked to speak to a running club there in San Francisco they were really intrigued with my strategies to run and successfully complete the NYC Marathon in November. It’s amazing how much information runners outside of NY want about the NYC Marathon. They want to know exactly what it entails turn by turn. I try my best to give them the picture of what the race is like but it’s almost like explaining surfing to someone who has never surfed. You can get a good idea but you will never truly understand the power and strength the crowds and race really generates. With a good amount of runners who were accepted into the lottery for November’s race, it will sure be a great day to share with them the incredible experience that awaits them.

On another note I will be coaching and leading the Children’s Museum Of Manhattan’s NYC Marathon charity team. CMOM is a wonderful museum and organization on the Upper West Side of Manhattan which serves the youth of NYC’s five boroughs with programs in the Arts. I will keep you posted with more information regarding this journey with CMOM into the race in November.

Have a great day and I will update you from San Francisco.

Ryan

Greetings From San Diego

Hello from San Diego, Ca. I am actually in town for the World Triathlon Series. It is the Olympic Trials to determine who will go to London and the buzz is huge over here. Basically the best of the best are here. The weather is perfect and it should be a great day of racing.

When I think of triathlon racing I always come back to the memory of training my friend and off and on training partner Seville. That year we were training for the Ironman Championships in France. She had decided after posting a 5:18 Half Ironman time that she would test her skill at the Ironman full distance which is a 2.4 mile swim, a 112 mile bike and then a 26.2 run.

She asked me that year if I would train her so she could improve her running time. She was a swimmer in college and her bike skills were pretty strong but it was her run that lacked. With the 5:18 Half Ironman time, she ran her half in 1:48 and was not quite satisfied. So the work began and sooner than you knew it we ran into problems. What a training season.

The schedule was set and we started running every week on a consistent basis. Things were going great. Brick training was soon enough our routine. Brick training is the combination of back to back training sessions. So after she came off a bike ride we went straight into a run to mock the effects of the race. In fact we even set up mock transition areas and as she got off her bike, her brother would take the bike and we would practice dropping the bike and going straight into the run. It was an exciting time and as I always waited for her to come from a long bike ride, I was always so inspired when she dropped the bike and we were cranking 13 mile runs after hours on the bike.

Her Schedule was simple. Run, swim, bike, strength train,interval work, nutrition and sleep. But we ran into problems.

During one of the mock transitions we set up in a parking lot of the local university, there was a piece of glass on the ground and she cut her foot. This set us back.

Her job started to get demanding and we were really cutting it close on time. There were workouts we couldn’t do. So we were training day-to-day with the schedule and just trying to adjust and be pro active by changing things.

She fell on her bike one day and cut herself up pretty good and it set us back almost two weeks, which is critical in triathlon training. This was a mental challenge, she was starting to doubt whether she should continue. She was really down.

On one run one night we were chased by dogs and she was bit and fell. This was just crazy. This set us back and we were again adjusting the schedule.

And then to top it off because of all her dedication to her job and now training, her boyfriend and her ended up breaking up. This was the tough one because she had lost a lot of fire. Some days I thought she would throw the towel in for sure.

But despite all our mishaps along the way she managed to keep her head down and grind, even when things weren’t going right. I think that is the key to a training season. Most times nothing will ever go as planned and its so necessary for you to adapt to that change and be open to anything that can work. There are a lot of outside influences that we can’t always control but as long as you persevere, your goals are not far from reach.

The day before she left we had lunch and she didn’t say much, I think she realized how far she had come in that training season. I asked her what was the one thing that kept her in the game despite everything that had happened and she asked me what did I think it was. I told her I would write it down on a piece of paper and on race day to open it up to see what I had written and I wrote down HEART. I gave it to her and she agreed but then she pulled out a piece of paper and wrote something down and said on race day to open what she gave me. She said what she wrote was what got her through.

Our goal time for the marathon after the swim and bike was a 3:45, she just wanted to hit that mark or under. On race day I woke up here in the US and sure enough she had finished the race back in France already and she emailed me her time on the marathon, 3:34. After I saw the time I quickly grabbed the paper to see what she had written and the picture below is what she wrote. Sometimes all you need is your heart to do anything.

I guess the moral of my story is no matter what happens in life you have to adapt and keep your eye on the prize. And whatever endeavor in life you pursue, show some heart and anything is possible.

Oh! The Places You’ll Go

TODAY IS YOUR DAY! YOUR MOUNTAIN IS WAITING, SO……GET ON YOUR WAY.

I have had the privilege and honor for many years to volunteer and tutor homeless children. There is nothing like the smile of a kids face when you read a great book to them. You can see their faces light up and in a small way you can see their imaginations running free in their eyes. It truly is a sight as many of you know I am sure. But for homeless children it really is a special thing because they really have nothing and if you can make them smile its like they have everything. Yesterday I read to them, “Oh! The Places You’ll Go” by Dr Seuss. As I was reading it the story started to resonate with me how simple life really is and how Dr Seuss was not only talking to children but to everyone. The lessons are so simplistic and so real and teach so much to be great and happy in life. Here are a few lessons I believe you can take from this brilliant book.

1.YOU ARE IN CONTROL OF YOUR OWN DESTINY

“You have brains in your head.
You have feet in your shoes.
You can steer yourself any direction you choose.
You’re on your own. And you know what you know. And YOU are the guy who’ll decide where to go.”

2. DONT WASTE YOUR TIME WAITING FOR THINGS TO HAPPEN

“You can get so confused that you’ll start in to race down long wiggled roads at a break-necking pace and grind on for miles across weirdish wild space, headed, I fear, toward a most useless place.

The Waiting Place…for people just waiting.

Waiting for a train to go or a bus to come, or a plane to go or the mail to come, or the rain to go or the phone to ring, or the snow to snow or waiting around for a Yes or No or waiting for their hair to grow. Everyone is just waiting.

Waiting for the fish to bite or waiting for wind to fly a kite or waiting around for Friday night or waiting, perhaps, for their Uncle Jake or a pot to boil, or a Better Break or a string of pearls, or a pair of pants or a wig with curls, or Another Chance. Everyone is just waiting.

No! That’s not for you!”

3.MAKING DECSIONS IN LIFE

You’ll look up and down streets. Look’em over with care. About some you will say, “I don’t choose to go there.” With your head full of brains and your shoes full of feet, you’re too smart to go down a not-so-good street.

4. LIFE’S UPS AND DOWNS

“I’m sorry to say so but, sadly, it’s true that Bang-ups and Hang-ups can happen to you.

You can get all hung up in a prickle-ly perch. And your gang will fly on. You’ll be left in a Lurch.

You’ll come down from the Lurch with an unpleasant bump. And the chances are, then, that you’ll be in a Slump.

And when you’re in a Slump, you’re not in for much fun. Un-slumping yourself is not easily done.”

As I was reading this story to the kids I was thinking about running and life at the same time and its funny because it apples to both and all the ups and downs we experience in both areas, but most of all I believe it teaches us that your

Running and life will be what you believe it to be.

Running and life has so much potential.

Reminds us to RISE when we fall down.

Reminds us there is light at the end of a tunnel if that’s where we find ourselves from time to time.

And you cannot always have it your way, you cannot change other people, or situations or make people feel a certain way, you cannot control famine or war but what you can do is choose your thoughts, your words, your actions and if you set your sights on something you want more than anything else, NO ONE CAN STOP YOU. Have a great day, your mountain is waiting so…get on your way.

Ryan

Oh! The Places You’ll Go!
by Dr. Seuss

Congratulations!
Today is your day.
You’re off to Great Places!
You’re off and away!

You have brains in your head.
You have feet in your shoes.
You can steer yourself any direction you choose.
You’re on your own. And you know what you know. And YOU are the guy who’ll decide where to go.

You’ll look up and down streets. Look’em over with care. About some you will say, “I don’t choose to go there.” With your head full of brains and your shoes full of feet, you’re too smart to go down a not-so-good street.

And you may not find any you’ll want to go down. In that case, of course, you’ll head straight out of town. It’s opener there in the wide open air.

Out there things can happen and frequently do to people as brainy and footsy as you.

And when things start to happen, don’t worry. Don’t stew. Just go right along. You’ll start happening too.

Oh! The Places You’ll Go!

You’ll be on your way up!
You’ll be seeing great sights!
You’ll join the high fliers who soar to high heights.

You won’t lag behind, because you’ll have the speed. You’ll pass the whole gang and you’ll soon take the lead. Wherever you fly, you’ll be best of the best. Wherever you go, you will top all the rest.

Except when you don’t.
Because, sometimes, you won’t.

I’m sorry to say so but, sadly, it’s true that Bang-ups and Hang-ups can happen to you.

You can get all hung up in a prickle-ly perch. And your gang will fly on. You’ll be left in a Lurch.

You’ll come down from the Lurch with an unpleasant bump. And the chances are, then, that you’ll be in a Slump.

And when you’re in a Slump, you’re not in for much fun. Un-slumping yourself is not easily done.

You will come to a place where the streets are not marked. Some windows are lighted. But mostly they’re darked. A place you could sprain both your elbow and chin! Do you dare to stay out? Do you dare to go in? How much can you lose? How much can you win?

And if you go in, should you turn left or right…or right-and-three-quarters? Or, maybe, not quite? Or go around back and sneak in from behind? Simple it’s not, I’m afraid you will find, for a mind-maker-upper to make up his mind.

You can get so confused that you’ll start in to race down long wiggled roads at a break-necking pace and grind on for miles across weirdish wild space, headed, I fear, toward a most useless place.

The Waiting Place…for people just waiting.

Waiting for a train to go or a bus to come, or a plane to go or the mail to come, or the rain to go or the phone to ring, or the snow to snow or waiting around for a Yes or No or waiting for their hair to grow. Everyone is just waiting.

Waiting for the fish to bite or waiting for wind to fly a kite or waiting around for Friday night or waiting, perhaps, for their Uncle Jake or a pot to boil, or a Better Break or a string of pearls, or a pair of pants or a wig with curls, or Another Chance. Everyone is just waiting.

No! That’s not for you!
Somehow you’ll escape all that waiting and staying. You’ll find the bright places where Boom Bands are playing. With banner flip-flapping, once more you’ll ride high! Ready for anything under the sky. Ready because you’re that kind of a guy!

Oh, the places you’ll go! There is fun to be done! There are points to be scored. There are games to be won. And the magical things you can do with that ball will make you the winning-est winner of all. Fame! You’ll be famous as famous can be, with the whole wide world watching you win on TV.

Except when they don’t. Because, sometimes, they won’t.

I’m afraid that some times you’ll play lonely games too. Games you can’t win ‘cause you’ll play against you.

All Alone!
Whether you like it or not, Alone will be something you’ll be quite a lot.

And when you’re alone, there’s a very good chance you’ll meet things that scare you right out of your pants. There are some, down the road between hither and yon, that can scare you so much you won’t want to go on.

But on you will go though the weather be foul. On you will go though your enemies prowl. On you will go though the Hakken-Kraks howl. Onward up many a frightening creek, though your arms may get sore and your sneakers may leak. On and on you will hike. And I know you’ll hike far and face up to your problems whatever they are.

You’ll get mixed up, of course, as you already know. You’ll get mixed up with many strange birds as you go. So be sure when you step. Step with care and great tact and remember that Life’s a Great Balancing Act. Just never forget to be dexterous and deft. And never mix up your right foot with your left.

And will you succeed?
Yes! You will, indeed!
(98 and ¾ percent guaranteed.)

Kid, you’ll move mountains!
So…be your name Buxbaum or Bixby or Bray or Mordecai Ale Van Allen O’Shea, you’re off to Great Places!
Today is your day!
Your mountain is waiting.
So…get on your way!

Can’t Be Good Unless You Love it…

 A DAY IN THE LIFE,

Fogs Lifting…..

 Lace up the laces, make sure the iPod is right, last-minute stretch on the quad

 Head out West, past the Santa Monica Pier, past Muscle Beach, past the Venice Beach Pier where I played as a kid

Throw a wave to the runners passing by

The sky is blue and the birds show up, Western Gulls and Seagulls

The sun hits you, you head South, open it up to 8:30 pace.

Steaming now, you are gliding and you are barely breathing hard and you’re in charge. It’s a beautiful day and you are alive.

YOU KNOW WHAT?

YOU’RE A RUNNER,

IS THERE ANYTHING BETTER?

Right now there is someone more tired than you, who worked more hours than you today and is out there running. Get out there and run and celebrate your life.

Running is simple when you see all the beauty around you, such is life.

Sometimes we see only what we want to see

 

Back in 1607 when the settlers first made their voyage to Jamestown, the Indians who were already colonized there couldn’t see the ships on the horizon. The three ships, The Constant, The Godspeed and The Barge were slowly sailing on the horizon as far as the eye could see, making their way to land. The reason the Indians couldn’t see the ships was because they had no knowledge or experience of the ships. Because they had no experience or knowledge, they didn’t know they existed. So one day the Shamen notices on the shore of the beach that there are ripples coming into the shore that were starting to become bigger and bigger with each day. Everyday the Shamen sat there on the beach and looked and looked and looked and only after a period of time he noticed the ships. The Shamen then alerted the tribe that there were ships on the horizon and because they trusted and believed in him, their leader, they too started to see the ships. Often times we ourselves do not see things because we have no knowledge or experience of things. Sometimes it takes that someone or others we trust to shows us what else can possibly exist. So what if there was a way to show you the possibilities that really do exist everywhere for you to see?  It’s all inside of you, the power is in your hands.

In this infinite sea of possibilities all around us everyday,

Why do you keep re-creating the same routines?

Why do you keep creating the same reality?

Why do you keep having the same relationships?

Why do you keep having the same jobs over and over again?

Isnt it amazing that we have options and possibilities that exist and we’re unaware of them? Much like the Indians who couldn’t see the ships on the horizon?

Is it possible that we’re so conditioned to our daily lives that we buy into the idea we have no control at all?

We’ve been conditioned to believe the external world is more real than the internal world, but the truth is whats happening within us will create whats happening outside of us.

Some of the most extraordinary people and figures from history who set the way and paths with their extraordinary achievements or inventions did so because they did things differently, they stepped out of the box, out of the routine and when everyone was walking down the same path they went the other way and created their own way and others followed and discovered a new way because of them. They were creative and pioneers because they saw so much more.

So how will you be extraordinary and step out of the box to live your life in a way unseen before? Will you risk or take a chance to go down the path you have always imagined to go down? Or perhaps go down the path nobody has ever gone down? Are you willing to change and see things differently because you realize nothing changes and you want so much more?

Someday you will be laying in a bed on your final days and it will be then you will know how precious life is and wished you took the chances and risks and followed your dreams. Life is too short so get out there

DREAM BIG   risk   IMAGINE   be great   TAKE A CHANCE   share your passion   ASPIRE   love   INSPIRE   create it   CHANGE   travel   DARE TO BE GREAT   express yourself   DONT SAY, DO   try   FIGHT   never give up   CHALLENGE YOURSELF   sing   DANCE   laugh   RISE   smile   GO   exercise   BE FEARLESS   trust   LET GO OF THE PAST   forgive

You only live once so go out there and live like a legend and live your life so one day your life becomes a message to inspire

Have a great day,

Ryan

Love really is the answer

Just a couple of weeks ago I heard my Grandfather give one of the greatest speeches at my sisters graduation from receiving her doctorate in chiropractic. I have sat many, many hours listening to him speak about life and learning from this wise old man but this speech was incredible. His message in so many words was in his lifetime( he is now 85)was there is nothing greater than LOVE. Love he said, was the key to life. One day he was a young man and the next thing he knew he woke up and was an old man and everything had changed except love and he is right. Today is my Grandmothers birthday and she sadly left us four years ago and I know for her birthday she wouldn’t want anything more than for me to honor her greatest gift and his message, my Grandfather and love.

This speech was just two weeks ago and it has been resonating with me over and over on long drives, tossing and turning in bed at night or just thinking about my grandfather. And it had me thinking….

LOVE REALLY IS THE ANSWER

From my own experiences running has been my constant love. I have been running since I was a kid, sometimes training with my own Dad who ran marathons. Several years ago I ran three marathons in three consecutive weekends. Each race got faster and faster and on the fourth week I really did look for the fourth marathon but it was too far and so I passed on it. For many years after I became a folk story around here of doing this crazy feat, everyone would always ask me how I did it and its simple. I LOVE TO RUN. Not too long after that I ran the LA Marathon and that day clocked in close to 60 miles in one outing. After running the race and then running back and forth between the finish line and mile 19 several times, the miles soon added up. At the time I was the road runner coach and everyone today still will ask me how I did it and it comes down to, I LOVE to help people and coach runners run to their true potentials.

Are you catching my idea here? The main point I am trying to get to is LOVE really is the basis to doing anything great. My great friend from Murray Hill in New York emailed me today and said it simply and truthfully, “As long as everything is done with love, than nothing can possibly be wrong”

EVER BEEN IN LOVE? Everything is perfect and the world is in harmony and there is this light inside of you that shines and you are unstoppable. LOVE. And if you have ever loved someone and lost them, think of them and send them light and love, there is nothing better than that. LOVE.

EVER BEEN TO THE AIRPORT? The passengers all get off the plane and all you see are embraces and smiles and LOVE.

The number one looked up subject on the internet? No, not Kim Kardashian!! it’s LOVE.

Think of the most succesful people you know. Have you ever had a conversation about their profession? They will tell you how they absolutely LOVE what they do. It’s this LOVE that drives them to be the best they can be and in turn make them succesful.

Usually Christmas and the holidays are everyone’s favorite time of the year. Yes because we can get a day off from work but its the time when we all come together, even for just one day, to exchange gifts and food and embraces. Really the underlying truth under all the gifts is LOVE.

WHY DO YOU RUN? To run and let Garmin watches control your every step or effort? For years as a coach and runner of a million half marathons and marathons it seems every runner will always ask me which Garmin I run with or pace watch and I tell them I DONT. I have never had one. I have been running long enough and can more or less know which pace I am running is what I always tell them. But the real truth is I just love to run and I realized these past couple of weeks I have been running all this time listening to my body and most of all letting my heart lead me to limits. Your heart will always take you where you need to go, you just have to sometimes stop and listen to it. It will always get you where you need to be, even in a run.

So Grandma, this one was for you because after 62 years of marriage to Grandpa, you both taught me LOVE really is everything. There is nothing greater and LOVE will always conquer. LOVE REALLY IS THE ANSWER. I will continue to spread the love you have taught me.

See you at the rainbow’s end,

Ryan

Getting ready for the NYC Marathon and Fall Marathons

We train to run, we don’t run to train. If all you do is run, run and run and that is your training, this is great and you may be doing well but this will eventually catch up with you with fatigue or injury. This is my philosophy as you get ready for the NYC Marathon this November as well as the other Fall Marathons coming soon around the corner. With 6-7 months from now you have plenty of time to start the first phase of your training. I would say dedicate the first three weeks of May to the gym 3-4 times a week while still getting some running in out in the streets. The emphasis should be the gym to give you the upper hand start on the training season. As your season comes along you can naturally move back into the streets with the occasional gym visit to keep you fresh.

The fact is the NYC Marathon will kick your ass if you are not ready for it. The bridges and rolling course will take its toll on your body and when you get into Central Park for the final push you will get tested with its massive challenge of a rolling course through the park. Never in your life will you despise the park than in that moment.

With so many months away this is the perfect time to hit the gym and begin on a good cardio base with lots of aerobic work on ellipticals, stair climbers, or spin classes. This will help with your base and create a great break from the pounding of running out in the sidewalk concrete or asphalt of the street. The great thing about hitting the ellipticals hard is it will help you drop the pounds and thus start to make you more leaner and fitter. I always preach that the runners running in the goal times you dream about are not so much that they are faster than most, they tend to be typically more fit and lean which helps them maintain that pace for a longer period of time.

Hit the weights. This is so key in your marathon training and will help you in so many ways. When I say hit the weights I don’t mean get in the gym and start turning into a meat head but trying to strengthen and tone your body to make it a machine will help you with endurance. Working out legs with less weight and higher repetitions will tone you out as well as you get you strong. Your shoulders, arms and chest can also help propel you with strong endurance as they will be the driving force to move you forward. Again, high reps with less weight. A great workout that will increase your endurance and overall strength in your core and body are kettle bell workouts. There are a number of workouts you can follow with a five-minute interval constantly swinging the bell between your legs to shoulder height, switching arms, positions, etc. It will help you with endurance.

Your core will help you get through the marathon and actually will make you a stronger and quicker runner. Pilates , yoga, spin classes are all great workouts and will complement your running in huge ways. A strong core will take you to the next level. The key is to be consistent and the positive results will be very clear in your running, It doesn’t take long after a run to do drills and exercises with your core. Commit to it and you will find it getting easier and easier. The pay off is huge.

With so many months out from the race, make short-term goals. Dedicate a certain week to the start of the race, The Verrazano Narrows Bridge, the following week you could dedicate to Brooklyn, or Queens or the 59th st bridge and so on. This will keep your head in the game and keep you hungry and motivated.

There is a running quote that goes something like when the gun goes off, the world stops, nothing matters anymore and you just go. Well sometimes that can happen, your plan gets thrown right out the door and you just go. So I say be prepared and get ready just in case that moment comes. The more fit you are and lean the better off you will be for race day.

The New York City Marathon requires power and strength along with a great training season and great plan. When you are barely at mile 2 in Brooklyn and it feels like the finish line of any other race with crazy crowds leading all the way into the finish line into Central Park you will be glad you put the work in and sacrificed so much.

I think the greatest thing about running the NYC Marathon is knowing you conquered the greatest five Burroughs in the world, you ran through the greatest city in the world where the greatest marathon runners have tested their bodies through those streets to become running legends. And because of that, it kind of makes you a legend too in some small way.

Work hard, dedicate yourself, and I will see you on the start line in November

Your friend,

Ryan

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