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#7356792 - 10/26/13 09:03 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado
Went to Big Lebowski Fest last night. Had a single white russian. Woke up with a headache and dry mouth.

This does not bode well for my big back-to-back long runs this weekend. Drinking strong coffee and about to make a big stack of french toast though so all should be well
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#7357416 - 10/26/13 08:42 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Registered: 03/12/01
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Did another 10 this evening, with no indication from my body that I'd done 14 on the trails yesterday. Feeling fantastic and I'm on track to have my biggest week ever.
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#7357892 - 10/27/13 10:41 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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Loc: Colorado
Looking forward to your next race report, Chris

JFK training is peaking and kicking ass. Here was yesterday's journey (or the first half anyway):




Completely misjudged conditions above 9,200'. Sloppy, icy, wet and snowy. 3,800'+ of climb and I was gone for 5:56

Today is 20 miles of flat, runnable dry terrain at 7,000'. Currently pounding coffee and french toast to fuel
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#7357948 - 10/27/13 11:57 AM Re: Running/Cardio Thread [Re: 2000SiRacer]
Design Offline
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Registered: 12/11/02
Posts: 11477
Loc: The OC
Wow that's insane. Stressed out just looking at the map.

Scored another personal best today at the LA Rock n Roll Half. ~1:55:20.
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#7358408 - 10/27/13 05:21 PM Re: Running/Cardio Thread [Re: Design]
Sir Ironpool Offline
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Awesome job Kent. That's a PR by almost 5 minutes, right?
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#7358435 - 10/27/13 05:47 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
2000SiRacer Offline
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Survived! I think the loops are closer to 9.6 miles so let's say 19.2 miles in 3:04 - first loop in 1:24. So the day after a 6 hour effort up to 10,300' and back I still managed to run 8:49 for ~10 miles with rollers at 7,200' - and felt OK after it. Confidence boost indeed!
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#7358612 - 10/27/13 08:34 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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 Originally Posted By: 2000SiRacer
Survived! I think the loops are closer to 9.6 miles so let's say 19.2 miles in 3:04 - first loop in 1:24. So the day after a 6 hour effort up to 10,300' and back I still managed to run 8:49 for ~10 miles with rollers at 7,200' - and felt OK after it. Confidence boost indeed!


He'll yeah, that's good block of training for sure!

I just knocked out 12 on the road this evening to cap off my biggest mileage week ever of 63 miles. 32 of those were on the trails too, so like you, it's a great confidence booster for these upcoming races.
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#7358716 - 10/27/13 09:20 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
Design Offline
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Registered: 12/11/02
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 Originally Posted By: Mrs. Ironmom
Awesome job Kent. That's a PR by almost 5 minutes, right?


Thanks man. Yeah just under 4 minute improvement over LB. Funny thing is that Runkeeper told me I ran 13.45 miles. So maybe some room for improvement at HB in February.
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#7358720 - 10/27/13 09:21 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Design Offline
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Registered: 12/11/02
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 Originally Posted By: 2000SiRacer
Survived! I think the loops are closer to 9.6 miles so let's say 19.2 miles in 3:04 - first loop in 1:24. So the day after a 6 hour effort up to 10,300' and back I still managed to run 8:49 for ~10 miles with rollers at 7,200' - and felt OK after it. Confidence boost indeed!


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#7358817 - 10/27/13 10:17 PM Re: Running/Cardio Thread [Re: Design]
Ampsman in Extremis Offline
I PITY THE FOOL!
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damn...you guys are kicking ass!
My mileage for the week....drumroll please....ZERO!
Last weekends debacle totally threw me off and I had no desire to run this week. \:\(
Hope to kick back into gear next week.
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#7358952 - 10/28/13 01:22 AM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
Sir Ironpool Offline
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Enjoy the time off man.....we've all been there. ;\)
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#7359080 - 10/28/13 07:33 AM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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Registered: 04/19/02
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 Originally Posted By: Mrs. Ironmom
 Originally Posted By: 2000SiRacer
Survived! I think the loops are closer to 9.6 miles so let's say 19.2 miles in 3:04 - first loop in 1:24. So the day after a 6 hour effort up to 10,300' and back I still managed to run 8:49 for ~10 miles with rollers at 7,200' - and felt OK after it. Confidence boost indeed!


He'll yeah, that's good block of training for sure!

I just knocked out 12 on the road this evening to cap off my biggest mileage week ever of 63 miles. 32 of those were on the trails too, so like you, it's a great confidence booster for these upcoming races.


Nice!! It's going to be a good fall for the CSi running crew
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#7362222 - 10/29/13 03:15 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Corytrade Offline
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Registered: 07/27/02
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I did a mini brick today, and now I know why they are called bricks. I got out of my aerobic swimming class and then immediately hopped on my bike to go meet my wife across town. Holy shit my legs felt like anvils. You guys are nuts, but obviously in a good way.
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#7362227 - 10/29/13 03:17 PM Re: Running/Cardio Thread [Re: Corytrade]
Sir Ironpool Offline
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Just wait till you try going from ride to run.
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#7362440 - 10/29/13 04:55 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
dirtyS13drifta
Unregistered



 Originally Posted By: Mrs. Ironmom
Just wait till you try going from ride to run.

Just wait until you have to ride you bike home from work just to go on your runs, and then mow the lawn after!!


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#7366180 - 10/31/13 12:16 PM Re: Running/Cardio Thread [Re: ]
Ampsman in Extremis Offline
I PITY THE FOOL!
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Registered: 04/10/00
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Back running after taking last week off, nothing crazy but hope to get a couple long runs this weekend and get 50+ and then get 70+ for a couple weeks before I taper for quad dipsea.
I must say, my legs have not felt this fresh since january.
Usually my first mile or so of my early morning runs are me just trying to get my body to cooperate.
This week my legs felt super light and quick right out of the gate! Probably wont last long but I am enjoying it for now.
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#7366191 - 10/31/13 12:24 PM Re: Running/Cardio Thread [Re: Ampsman in Extremis]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado
 Originally Posted By: ampsman
Back running after taking last week off, nothing crazy but hope to get a couple long runs this weekend and get 50+ and then get 70+ for a couple weeks before I taper for quad dipsea.
I must say, my legs have not felt this fresh since january.
Usually my first mile or so of my early morning runs are me just trying to get my body to cooperate.
This week my legs felt super light and quick right out of the gate! Probably wont last long but I am enjoying it for now.


I'm looking forward to that!

Yesterday was a big weekend for me and I just did easy 30 minute jogs on Monday and Tuesday. Last night was the last group run of the season so that was around 50 minutes and 500' of climbing and my legs felt beat. The whole time. Never freshened up.

I'm trying a gradual taper of the next three weeks and historically I've flat out sucked at this part of the sport. I'm hoping I can make it work this time and finally feel fresh for a race though. Fingers crossed!

You guys have any taper advice? I'm thinking easy 30 minute runs during the week and gradually shorter weekend runs (2/2 hours this weekend, maybe 1.5/1.5 and 1/1 after that). My fast buddy (Matt) suggests strides over the next couple weeks, keep things sharp and all that!
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#7366198 - 10/31/13 12:30 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado
And I totally nerded out and made this:



Using the same relative splits as Bryon Powell ran in 2007 since split data isn't available from the race folks.

I don't think this will really come in handy strategy wise, but I think it'll nice to know at aid stations how I'm faring. Can you tell I'm excited? \:D
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#7366275 - 10/31/13 12:55 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Registered: 03/12/01
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My only taper advice is to lower volume maintain intensity. Not trying to gain any fitness, just want to keep thinks working smoothly. Lots of sleep and good food.



I'm at 30 for the week so far, but missed a trail run yesterday that I was really looking forward to due to a sick kid. Ended up having to do 18 .3 mile loops in the grass around the daughters soccer practice.

I'm hoping to do 15 on the trail tomorrow, then another 12ish on Saturday or Sunday plus another 10 on the road. Next week is a good taper/recovery and race day on Saturday!
Excited to run, but excited to see the top guys like Rob Krar, Alex Varner, Dylan Bowman etc.
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#7366385 - 10/31/13 01:24 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado
Definitely chat with Rob K if you get the chance - he's a hell of a nice guy

And this just showed up in the mail:



I've been reading some incredible stuff about Drip Drop so I'm excited to try it out.

http://www.amazon.com/Drip-Drop-Hydration-Powder-Taste/dp/B004HIXN28
http://www.dripdropors.com/

Everything I've found says it's the next best thing to an IV for (re)hydration. Better then pedialyte, sports drinks, etc. Gets into your system 3x faster than water alone.
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#7368043 - 11/01/13 12:05 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado


Last package - REI thought fit to send me a big plastic bag of individual gels instead of the boxes

PS Hammer Gel Apple Cinnamon > *
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#7368688 - 11/01/13 03:44 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
gamby Offline
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Registered: 11/01/99
Posts: 40865
Loc: RI
Got these today:



Saucony Progrid Guide 6's and a foam roller.

Went to a running store (Rhode Runner) Dude who helped me was EXCELLENT!!! He really knew what he was talking about. \:\)
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#7368693 - 11/01/13 03:46 PM Re: Running/Cardio Thread [Re: gamby]
dirtyS13drifta
Unregistered



Runners shouldn't be bragging about their most recent purchases... save that for the gear-obsessed cyclists or joggers. Get our and run you pussies.

/got new sauconys 2 weeks ago.
//skipped the gym/run today.

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#7368724 - 11/01/13 04:05 PM Re: Running/Cardio Thread [Re: ]
Sir Ironpool Offline
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Pfft, ran 15 miles on the trail today in my Pearl Izumi EM Trail 2's using my brand new ultraspire handheld. I LOVE MY GEAR!
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#7368765 - 11/01/13 04:32 PM Re: Running/Cardio Thread [Re: ]
2000SiRacer Offline
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Registered: 04/19/02
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 Originally Posted By: dirtyS13drifta
Runners shouldn't be bragging about their most recent purchases... save that for the gear-obsessed cyclists or joggers. Get our and run you pussies.

/got new sauconys 2 weeks ago.
//skipped the gym/run today.


I guess if I were in the habit of skipping runs I wouldn't need to worry about gear either
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#7368846 - 11/01/13 05:08 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
dirtyS13drifta
Unregistered



 Originally Posted By: 2000SiRacer
 Originally Posted By: dirtyS13drifta
Runners shouldn't be bragging about their most recent purchases... save that for the gear-obsessed cyclists or joggers. Get our and run you pussies.

/got new sauconys 2 weeks ago.
//skipped the gym/run today.


I guess if I were in the habit of skipping runs I wouldn't need to worry about gear either

Bastard!

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#7368855 - 11/01/13 05:11 PM Re: Running/Cardio Thread [Re: ]
dirtyS13drifta
Unregistered



chris, how you like the handheld? I've been thinking of going for one. I've got a 2 10oz waist thing from nathan. It's fine for sub 2 hours, but i'm thinking I'll want to up my game soon and start doing 15-20 on trail. At my liesurely trail pace I'll need more.


basically, you guys should help me get outfitted for serious trail runs.
If we're going to gear-geek, show me what you run with on a 20 mile trail training run.

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#7368902 - 11/01/13 05:31 PM Re: Running/Cardio Thread [Re: ]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado



You won't regret it. Promise!
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#7368917 - 11/01/13 05:40 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
dirtyS13drifta
Unregistered



 Originally Posted By: 2000SiRacer



You won't regret it. Promise!

$$?

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#7368934 - 11/01/13 05:53 PM Re: Running/Cardio Thread [Re: ]
2000SiRacer Offline
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Registered: 04/19/02
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Loc: Colorado
http://www.irunfar.com/store/salomon-advanced-skin-lab-hydro-5-set.html

New one is ~$160. Looks like the old one is pretty much gone (although if you're an XL you can get it for $127)

http://www.rockcreek.com/salomon/advance...CFes9QgodYh4AVg
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#7368947 - 11/01/13 05:58 PM Re: Running/Cardio Thread [Re: ]
Sir Ironpool Offline
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Registered: 03/12/01
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I use a single handheld on 99% of my trail runs and races. I have a pretty minimal hydration pack also made by Ultraspire that I used during my pacing duties at Western States. I mostly had it to carry my headlamp, light jacket and camera. It worked well, but unless aid is going to be farther than 6 or so miles, I'll stick to bottles. I'm just not a big fan of having things on my shoulders and back.

On today's run it was about 80 degrees and almost completely exposed, and I went through one 20oz bottle in the first 10 miles and refilled at the ranger station for the last 5. I've been using bite sized Laffy Taffy as my fuel and it's awesome. I despise gels with a passion and refuse to eat another one. Just the thought makes me gag.



edit: I'm wearing my pack in this pic, and my brother is wearing the same Soloman SiRacer has, I believe:


Edited by Mrs. Ironmom (11/01/13 06:07 PM)
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#7368999 - 11/01/13 06:26 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
Weird - looks like the vest I have but with bright red pockets instead of my black/white. Maybe it was a mini-update or something, I really don't follow gear stuff until I need something.

And at Laffy Taffy

What gels have you tried?? I used to take Gu and didn't really like them at all (other than Peanut Butter) and just assumed "eh, gels just suck. whatever". But it turns out Hammer Apple Cinnamon and Hammer Raspberry are both tasty as shit! And the whole Hammer lineup seems to go down much easier than other brands. Might be worth a shot! I've also found they go down much easier if they're really warm and thus more liquid. The apple cinnamon flavor tastes like delicious, delicious pie filling if you get it warm enough

EDIT: oops, forgot Hammer's Montana Huckleberry! That's good too but I get tired of it faster than Apple.


Edited by 2000SiRacer (11/01/13 06:26 PM)
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#7369026 - 11/01/13 06:47 PM Re: Running/Cardio Thread [Re: ]
gamby Offline
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Registered: 11/01/99
Posts: 40865
Loc: RI
 Originally Posted By: dirtyS13drifta
Runners shouldn't be bragging about their most recent purchases... save that for the gear-obsessed cyclists or joggers. Get our and run you pussies.

/got new sauconys 2 weeks ago.
//skipped the gym/run today.


<--gear obsessed cyclist trying to be a jogger
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#7369249 - 11/01/13 09:35 PM Re: Running/Cardio Thread [Re: 2000SiRacer]
Sir Ironpool Offline
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Registered: 03/12/01
Posts: 71803
Loc: Long Beach, CA
 Originally Posted By: 2000SiRacer
Weird - looks like the vest I have but with bright red pockets instead of my black/white. Maybe it was a mini-update or something, I really don't follow gear stuff until I need something.

And at Laffy Taffy

What gels have you tried?? I used to take Gu and didn't really like them at all (other than Peanut Butter) and just assumed "eh, gels just suck. whatever". But it turns out Hammer Apple Cinnamon and Hammer Raspberry are both tasty as shit! And the whole Hammer lineup seems to go down much easier than other brands. Might be worth a shot! I've also found they go down much easier if they're really warm and thus more liquid. The apple cinnamon flavor tastes like delicious, delicious pie filling if you get it warm enough

EDIT: oops, forgot Hammer's Montana Huckleberry! That's good too but I get tired of it faster than Apple.


Nah man..its the texture that just turns me off. I've tried and tried and it just doesn't work.
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#7369266 - 11/01/13 09:43 PM Re: Running/Cardio Thread [Re: Sir Ironpool]
2000SiRacer Offline
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Registered: 04/19/02
Posts: 42801
Loc: Colorado
It's a good thing you're into chicks, man


But seriously, sorry to hear that. Gels are just so darn convenient, I'm glad I've started to enjoy them.
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