The Long Run

Western States 100

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Member Since:

Mar 20, 2007

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

PR's:

  • 1 mile : 5:43 (3/2017)
  • 5K : 18:34 (12/2011)
  • 5 mile : 32:03 (5/2010)
  • 10K : 39:29 (11/2013)
  • 11K: 46:47 (July 2008)
  • Half Marathon : 1:26:47 (11/2012)
  • Marathon : 3:06:34 (02/2010)
  • 50K Trail: 4:34 (01/2012)
  • 50 Mile: 8:34:48 (4/2012)
  • 100K: 11:06 (2/2012)
  • 100 Mile: 29:03:39 (6/2013)

Marathons:

  • Marine Corps Marathon - 3:27:00, Oct 2016
  • Marine Corps Marathon - 3:28:12, Oct 2015
  • Pocatello Marathon (ID) - 3:32:25, Sept 2015
  • Chasing The Unicorn (PA) - 3:31:20, Aug 2015
  • Run for The Red (Poconos) - 3:30:40, May 2015
  • Boston - 3:24:42, Apr 2015
  • Clearwater - 3:27:04, Jan 2015
  • Clearwater - 3:16:17, Jan 2014
  • Boston  - 3:27:00, Apr 2011
  • DesNews - 3:10:57, Jul 2010
  • Gasparilla  - 3:06:34, Feb 2010
  • Space Coast - 3:11:29, Nov 2009
  • Estes Park  (7500' and up) - 3:52:19, Jun 2009
  • Boston - 3:17:22, Apr 2009
  • Niagara Falls - 3:19:21, Oct 2008
  • San Diego RnR  - 3:24:18, Jun 2008
  • Jacksonville Marathon -3:21:24, Dec 2007
  • Chicago Marathon - 3:35:08, Oct 2007
  • Disney Marathon - 3:52:34, Jan 2007

 

 

 

 

Short-Term Running Goals:

 

  • Sub 40:00 10K
  • 2:59 Marathon
  • 1:25 Half Marathon
  • 18:30 5K

 

Long-Term Running Goals:

Maintain my health and continuously seek to improve my fitness. Maybe someday get under 3:00 for marathon. More importantly, I'd like to figure out what my maximum ability is and reach that.

I'd also like to find the right balance in life and use running to enhance and improve myself.

 

Personal:

Dad of  two awesome kids.

Also, have one wonderful brown dog named Sammy and just added a grey tiger cat whose life started out rough but now has a better home.

I've recently started another blog so I can easily add lots of pictures and so other non-FRB users can leave comments:

Forward Progress!

 Also, for 2012 I started a blog to write down each day one thing that I am grateful for

Grateful Blog

 

Love living in Florida but love to travel and see the country and rest of the world.

 

Favorite Blogs:

Miles:This week: 20.26 Month: 95.22 Year: 1732.29
Brooks T7 Lifetime Miles: 199.33
Brooks ST5 Lifetime Miles: 403.91
GoMeb Speed3 Lifetime Miles: 483.77
Brooks Pure Flow Lifetime Miles: 160.60
Brooks Launch(lobster) Lifetime Miles: 776.70
GoMeb Razor Lifetime Miles: 446.08
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
297.571.003.000.000.000.000.00301.57
Asics Cumulus Miles: 88.66Brooks Cascadia Miles: 111.73Green Silence2 Miles: 56.33Pearl Izumi II Miles: 44.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
16.060.000.000.000.000.000.0016.06

16.06 mi, 02:25, 09:01 pace

Ran with Cynthia from Longleaf to Starkey and then back to Longleaf. Added on a little under 2 miles back in Longleaf once I got back. We started out pretty slow but were going at a reasonable pace at the end. I think my legs were still a little tired but not too far off from normal.

Asics Cumulus Miles: 16.06
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
11.530.000.000.000.000.000.0011.53

11.53 mi, 01:57, 10:08 pace

Croom Trails

I didn't have definite plans and I slept in late. But a voice inside my head said I NEED some hilly trails (every little bit counts). As an added bonus I was able to get some heat training in. Starting out was very tough (should have brought bug spray), but it did get better (until I almost got lost when I got off the main trail). Another good lesson in not giving up, just because the beginning is hard doesn't mean that it will stay that way for the whole run! Glad I took up the challenge.

Brooks Cascadia Miles: 11.53
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.281.000.000.000.000.000.007.28

7.28 mi, 00:57, 07:46 pace

Ran at the Y with the Striders, 5:30

Warm and humid run, felt good. Easy paced warm up (although pretty fast compared to what I've been running recently), with some faster miles at the end (last mile 7:07).

Green Silence2 Miles: 7.28
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.620.000.000.000.000.000.006.62

6.62 mi, 00:56, 08:28 pace

Easy humid but not too hot run. Felt pretty good this morning!

Asics Cumulus Miles: 6.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.000.000.000.000.000.000.0010.00

10 mi, 01:17, 07:40 pace

Ran on the treadmill at the Y instead of usual Longleaf run due to tropical storm.

Raining pretty good this morning, maybe it was runnable (no lightning at least), but I opted for the treadmill. There were several other people I knew there also escaping the rain. Played around with the pace and did a few hills. It went by fairly quickly as far as 10 miles on a treadmill goes, a good run overall.

Green Silence2 Miles: 10.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.200.000.000.000.000.000.006.20

6.2 mi, 00:55, 08:48 pace

Ran in the neighborhood.

Whoops ,forgot to charge the garmin last night. Ran what I think is 6.2 miles, stopwatch for the time. It felt cool out this morning - storm passed through and temporarily sucked up some of the humidity with it.

Pearl Izumi II Miles: 6.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
24.520.000.000.000.000.000.0024.52

24.52 mi, 03:46, 09:13 pace

I ran from my house, past Longleaf (peaked over just in case someone was there), made it to Diane's house where there was Diane, Keith, Dixie, and Bob Tiller, then met Jamie #2 in the park where we did 10 miles together (the others had turned back so we were pretty much the only people there). I had 24 on the schedule and realized that if I went straight back I'd have over 26 for the day, so Jamie dropped me off at Aristide so I could run back from there. I ended up with 24.5. Run felt pretty tough for me today. I used my Camelback for the second time so far, still not sure if I'll use it for WS100 but will bring it with me at least so I can decide at the last minute in case it is going to be extra hot this year.

Asics Cumulus Miles: 24.52
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
15.620.000.000.000.000.000.0015.62

15.62 mi, 02:28, 09:30 pace

I kept on procrastinating this morning and started out about 45 minutes later than I had planned. Fortunately, the overcast skies kept it from getting too hot. I started out pretty slow, just taking it easy. I ran down Trinity Blvd, to East Lake, across Keystone where I went right and entered into the hilly neighborhood through the back exit. Got back to East Lake and ran down to the 7-11 wear I bought a 20 oz Gatorade to refill my almost empty bottle. Turned around, skipped the hilly neighborhood and pretty much took the same route back. Refilled my bottle at the golf course fountain which I was really craving when I got there. I finally liked the way the Peak II's felt this morning.

Pearl Izumi II Miles: 15.62
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.330.000.000.000.000.000.008.33

8.33 mi, 01:07, 08:03 pace

Ran at the Y with the Striders.  I've been spoiled by someone always having water at about the 3 mile point.  No water today, so I ran back to the Y after 5 miles, used the fountain then went back out for three more.

Warm and humid run, but good.

Green Silence2 Miles: 8.33
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
6.070.000.000.000.000.000.006.07

6.07 mi, 00:52, 08:32 pace

Reasonably humid shirtless run. T-shaped route with small extension onto Trinity Blvd.

Asics Cumulus Miles: 6.07
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.110.003.000.000.000.000.0010.11

10.11 mi, 01:19, 07:49 pace

Ran with the Striders at Longleaf. Most of the first 5 miles I was with Keith. I then did three one mile pick ups (about a mile easy between each one) 6:36, 6:39, 6:45. It was a bit of a struggle but at the same time I didn't want to push too hard, although it was a good effort.

Green Silence2 Miles: 10.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
20.100.000.000.000.000.000.0020.10

20.1 mi, 03:11, 09:28 pace

Met Cynthia for 5:30ish start at Longleaf to Diane's house to meet her, Renee, and Keith, then we ran into Beka and Melanie. Ran out to the power lines and then turned back to Longleaf for 16 then I went out and back inside Longleaf for the remaining 4 miles. Taking it easy today except for the last two miles where I picked it up a bit.

Asics Cumulus Miles: 20.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.590.000.000.000.000.000.008.59

8.59 mi, 01:22, 09:34 pace

Easy paced, relaxed run with Jamie around the neighborhood and past the golf course.

Pearl Izumi II Miles: 8.59
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
1.700.000.000.000.000.000.001.70

1.7 mi, 00:18, 10:27 pace

The boys wanted to go for a run, so we did one loop around the neighborhood.

Pearl Izumi II Miles: 1.70
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
7.110.000.000.000.000.000.007.11

7.11 mi, 00:58, 08:06 pace

Ran at the Y with the Striders. Muggy Tuesday morning run, felt pretty good.

Green Silence2 Miles: 7.11
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.210.000.000.000.000.000.005.21

5.21 mi 00:46 08:48 pace

Semi easy run around the neighborhood. I went a little later than usual, but it was short enough that the sun didn't bother me.

Pearl Izumi II Miles: 5.21
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
8.500.000.000.000.000.000.008.50

8.5 mi, 01:06, 07:46 pace

Fun Thursday run with the Striders.

I had three miles in a row which were at 7:42 but I wasn't looking at my pace.

For mile 7 I wanted to do a mile under 7:00 pace but decided I would not look at my pace, I also didn't want to look until I was done so I guessed on the pace and the distance. I looked at my watch about 60 feet after I finished the mile at 6:39. I should try this more often!

Green Silence2 Miles: 8.50
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
10.070.000.000.000.000.000.0010.07

10.07 mi, 01:28, 08:45 pace

Nice to "sleep in" and start at 6:45 from the parking lot in Starkey. Caught up to Jamie about 3 miles out and ran with her out to 5 and then back for 10 miles. Morning started out cool (73 degrees). Did some chatting then stopped at Havana Dreamers for coffee with Keith and Dixie.

Asics Cumulus Miles: 10.07
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.390.000.000.000.000.000.005.39

5.39 mi, 00:47, 08:47 pace

Simple out and back run from home, a bit down Trinity Blvd on the grass and then straight back the same way. A little bit later in the morning for some extra sun.

Pearl Izumi II Miles: 5.39
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.220.000.000.000.000.000.005.22

5.22 mi, 00:46, 08:47 pace

Simple out and back

Asics Cumulus Miles: 5.22
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
5.000.000.000.000.000.000.005.00

5 mi, 00:41, 08:14 pace

Nice warm and humid run with the Striders, easy paced start with last two miles under 8:00.

Green Silence2 Miles: 5.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
2.140.000.000.000.000.000.002.14

2.14 mi, 00:21, 09:49 pace

One last short easy run before tomorrow. Beautiful, clear mountain morning.

Pearl Izumi II Miles: 2.14
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Race: Western States 100 (100.2 Miles) 29:03:40, Place overall: 230
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
100.200.000.000.000.000.000.00100.20


Finished my first 100 mile race and first WS100 which I was lucky enough to get into on my first try.


I was behind the recommended pace to finish under 30 hours for most of the first half of the race but I stayed steady and finished 230 out of 277 finishers out of 388 starters on what might I have heard was the 4th hottest WS100 race so far.

Squaw Valley to Robinson Flats

 There were hints of light at the 5:00 am start and the beginning of the course (which was a dirt road up the ski area) was lined with lights.  The first aid station was in 3.5 miles and it would be a serious climb.  Recommended pace was to stay faster then a 24 minute pace which I did (17:33, 20:14, 18:24, and 20:03), the peak was about a half mile after the aid station, then it leveled off and started to go do down hill.  Just after the aid station it got really steep (almost hands and knees steep but not quite).  That first big hill had worried me when planning out this race since I have really no experience climbing up 2500' in 4 miles at the start of a 100 mile race which continues with up and down up and down for the rest of the race, so I was glad to have at least survived that.

Ok, 24.7 miles to go.  Next aid station, Lyon Ridge in 7 miles.  The recommended time to get there was by 7:40 am, I showed up at 7:45.   The little amount I was ahead at the escarpment had vanished.  When the course got "easier" my pace didn't pick up right away.  I'm not very good at running on very rocky stuff, in fact I'm pretty bad at it, but no doubt I did what I could.  The last three miles coming into Lyon Ridge aid station were in the 12:xx's so that at least kept me close.

Similar story with the section between Lyon Ridge and Red Star ridge, I arrived at the next aid station still behind the recommended pace but still well ahead of the cut off.  The weather was still pretty decent.  The low 50's from the start were long gone but it wasn't bad, although it was starting to turn warmer.

From Red Star Ridge to Duncan Canyon, I averaged a 15:30 pace which was a little bit better for me, but now I was 12 minutes behind the suggested 30 hour pace.  After the aid station, I continued descending into the canyon.  I knew it would be a hot and tough climb out of it but that I could do it.

There was a stream criss-crossing the descent and a much larger one at the bottom.  I would stop and soak my hat and let the water spill over me.  At the bigger water crossing I was up almost to my knees in water which felt great.  Kept on going and began to climb.  The climb seemed to take forever with miles in the 18's and 19's.

One of the BEST moments of the race was when I could first see the Robinson Flat aid station.  There was tape marking the way in and volunteers directing me in.  I knew that once I got here I would at least have the advantage of knowing the rest of the terrain since I had run all of it from Robinson Flat to the end during the training run (minus the actual river crossing).  And even more so, when I saw my family I completely welled up inside with emotion.  They were the biggest support crew there all dressed in bright green shirts cheering for me!!


 

They later told me I didn't look so good. I know I didn't feel so good either.  I was still 12 minutes behind the suggested pace, but at least I hadn't lost more ground, and from here on out I knew what I was in for as far as the trail goes.

Robinson Flat to Dusty Corners

 Between the next two aid stations I averaged 16:10 and 15:16.  After leaving Robinson Flat I had a fairly short climb of less than a mile, followed by some tough downhill which would give way to a relatively easy run on a fire road.  I also heard one noise I didn't want to hear for the rest of the race.  I could hear three warning blasts from the Robinson Flat aid station.  Starting at 30 minutes from the hard cut off the sound three horn blasts, then two blasts at 20 minutes, and one at 10 minutes as a warning to those who are getting close to the aid station to hurry up.  Fortunately I would not hear this sound again.

During the excitement for seeing my crew and getting onto familiar surroundings I had forgotten two things.  I forgot to switch garmins (as the one I was wearing was only good for another three hours or so) and forgot to grab the muscle milk I was going to drink for protein.  I wasn't planning on seeing them again until Michigan Bluffs at mile 55.  But, one piece of advice I had heard was to not let little problems worry you.  I would just run until the garmin died and then hopefully find someone running a good pace to tag along with and I would just eat more peanuts for the missing protein!


Dusty Corners to Michigan Bluffs

My crew said I didn't look so good at Robinson Flat (29.7), but looked a bit better at Dusty Corners (mile 38). 

I wasn't expecting to see them at Dusty Corners.  It's "only" 8 miles to run from Robinson Flat to Dusty Corner, but I think it is about a 30 mile drive over some pretty tight and twisty dirt roads.  They made it somehow.  It felt like a huge turning point.  I was now only 3 minutes behind the recommended 30 hour pace, I had a fresh garmin, downed a muscle milk and was able to see part of my crew again (they had split in two to get here).

From Dusty Corners to the Last Chance aid station I picked up even a little bit more time.  I was still 3 minutes behind the 30 hour pace, but this meant that I was also over an hour ahead of the absolute cut off time.

  At the Last Chance aid station (mile 43.8) the volunteers said I looked a lot better than many of the people who had come through earlier (but then I left the aid station without my camelback and had to turn back to get it, wasting 2-3 minutes).

At Devils Thumb (47.8) I was in 351st place, and that would be the last point where I was so far back. Heading down towards El Dorado Creek (mile 52.9) I looked across the canyon to the trees and they moved towards me and then back, then towards me again. Ok, don't look at the trees. On the march up to Michigan Bluff (mile 55.7) it felt like something was in my shoe on my left foot, I stopped a couple of times but couldn't find anything (it was the start of a big blister which fortunately didn't shut me down).

Michigan Bluffs to Foresthill

  When I reached the top of Michigan Bluff I saw my family for the third time. Jamie paced me and we had a blast running through the dark to Foresthill School at mile 62, even through the dreaded Volcano Canyon. All of the light faded a little bit after 9:00 but it the race felt a little easier and I felt like I could relax.  Jamie doesn't run trails very much but she navigated through the dark like a pro and kept up positive conversations the whole way.

As we approached the school at Foresthill, all the kids in my crew ran alongside me and Thomas said "Dad, were running with you so you don't hallucinate" or something like that.

Here is the "pacer hand off" where Jamie (2nd from the right) , passes pacer duty over to my brother Tim (far left), who will run with me for the next 16 miles to the Rucky Chucky River Crossing.

 

Foresthill to Rucky Chucky

  Switched pacers to my brother Tim at mile 62 who ran with me until we reached the river crossing at Rucky Chucky. We ran past aliens (decorations), Christmas decorations, and a guy throwing up.  We held a pretty steady pace.  This section was a lot easier to run in the day especially when it was on a day starting fresh.  However, for already having done 62 miles, it went pretty well.

Jim and Jamie met us at the river and Jim crossed with me, hand over hand holding onto the cable as the volunteers told us exactly where to step.

Rucky Chucky to Finish

 Jim ran me in the rest of the way. As it got light out again it didn't feel like I had just run for 24 hours but had entered into a new race.I felt good coming into the Auburn Lake Trails aid station (mile 85.2) and had just picked up the pace, but coming out of the aid station my legs felt sore and heavy for the first time. It scared me and I decided I shouldn't push so hard, just try and hang on.


We saw Tim and Jamie at No Hands Bridge (96.8), with Jamie ready to pace me but Jim was still going strong so decided to keep going to the end. The temperature climbed into the 90's as we climbed the last big ascent of the course. After passing Robie point people were congratulating me which made me nervous as I wasn't done yet. I started to push a little bit early then backed off until I was close to the track. The whole crew was there waiting for me as I took off into a sprint around the track to the finish line.

 

 

Wow, what an amazing adventure.   Predawn to morning, to afternoon, to evening, to night and back to morning again.  My legs held up, my stomach held up and my kidneys held up.  I remembered to have fun.  I had a ton of help along the way.  Somehow it all came together and I earned my finisher's belt buckle.

 

Brooks Cascadia Miles: 100.20
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
297.571.003.000.000.000.000.00301.57
Asics Cumulus Miles: 88.66Brooks Cascadia Miles: 111.73Green Silence2 Miles: 56.33Pearl Izumi II Miles: 44.85
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