What’s new?

May16

The date is May 16, 2017. I honestly can’t believe it’s been this long since I’ve written anything. So much has happened in the last few years. Good, bad and everything in between.

I have so much to say, but where do I start? Injury, oh yeah, that. I started running in late 2011 and ran injury free until about May 2016. Something happened, still not sure what. But I’ve been fighting an achilles issue for almost a year now. I ran off and on, took breaks, walked, did intervals. Thought I was good and then November 2016 after limping for 2 days following a 10 miler, I knew I was done. I have been to several doctors and rehab, nothing was helping. So, I hit the gym full on, got my eating under control (more on that later!) and got strong and healthy. Stronger than I’ve been in a long time.

Fast forward to today and I’m doing some interval running, very low mileage. Some days I want to cry, thinking about the progress I’ve lost. But I have so much to be thankful for and the gym is growing on me!

The achilles injury really made me stop and reevaluate my priorities. I love running, but I love the social aspect of it more. That’s what I was missing so badly. My running group is also my gym group so it’s not the end of the world. I have figured out if I keep my mileage low, my pace low and my stride short I can run and not hurt. So for now, it’s what I’m doing. And I’m actually learning to love it!

And the gym dates with John aren’t so bad either! We got a new Planet Fitness near us (aka The Purple Palace), anyone else a PF member? It is a lot of purple.

John and I celebrated 20 years last year with friends in California. Definitely more on that to come! We have a driver in the house now. (yikes) We got a puppy. (double yikes)

Meet Bear. He’s about a year and half now. Molly isn’t a fan, but they have their moments.

Ally had her first high school cross country season, track season and we are sooooo close to the end of 9th grade! We are all ready for summer. So proud of this girl and how she handled her academics and athletics. Can’t wait to see what’s in store for her!

John and I started eating low carb / high fat or keto last fall. He started in October and I dragged my feet for about a month or so. Still couldn’t let go of my carbs, even after my doctor suggesting it last summer. Fast forward 8 months and we are doing great! Hubby is down 50+ pounds and I got that 18 or so off that I gained during marathon training and life happening.

LOVE this guy!

Just got an Apple Watch, still trying to get it set up and figure out how to use it. I got the Nike version, it didn’t cost any extra and I used to run with a Nike Watch so I’m hoping it’s similar. I ran with it this morning but the Apple workout app didn’t collect any of my run info. I’m sure it was user error but I’m not impressed with that just yet. I’m going to try it at the gym tomorrow. I still have my Garmin and will go back to it if this watch doesn’t get any better. I have 2 weeks to decide!

Anyone else workout at Planet Fitness?

What watch do you run with?

Zucchini-Poblano Lasagna {recipe}

May1

Remember I’m not great at writing recipes, so just stay with me. This one is good. We started the Keto/Low Carb High Fat diet last fall. John started it in October and I dragged my feet for another month before getting on board. I didn’t want to tell him he was right. Last summer when I went for my check up my doctor even said that I may need to try cutting carbs or whatever it was in my diet that was adding the weight. I workout 5-6 days a week and was gaining weight. News flash: you can’t out exercise a bad diet. In case anyone was unsure.

So here we are 6 months or so in and hubby is down 50+ pounds and I’m down about 18, both of us lots of inches! Funny thing is I/we don’t really miss the carbs and sugar that much. Every once in a while I have a craving but John has some serious self control.

A lot of the recipes we use are ones other people have tried and perfected. This is one I created, although someone out there has probably done something similar. I just kinda threw some things together. A friend of mine puts green chilies in her lasagna and she brought it to me one night and it was so good! That’s what made me think to put the poblano peppers in this lasagna. Plus we’ve been using poblano peppers in a lot of recipes lately.

This recipe is low carb when compared to regular pasta lasagna, but depending on your ingredients could still be 8-10 carbs per serving. That’s way, way less than lasagna noodles! It all depends on your goal for the day.

Zucchini-Poblano Lasagna

First, roast the poblano peppers. Here’s info on how to roast the peppers. I roasted mine about 20 minutes in my oven, this recipe says 30-40. Depends on how charred you want them. Definitely place them in a covered dish and let them cool before peeling the skin and taking the seeds out.

http://www.culinaryhill.com/how-to-roast-poblano-peppers/?m

Roast the peppers. I pureed some (more on that later) and left some in flat “sheets”. Here they are straight from the oven. Cover them and let them steam, it makes it easier to peel later.

Make your meat and sauce like normal. I typically use Jennie O’ Turkey sausage. You can use ground turkey, Italian sausage or go meatless if you prefer!

So far, the Kroger Organic 4 cheese spaghetti sauce is the lowest carb I’ve found so far in the store, already seasoned. I bought San Marzano whole tomatoes in a can this weekend and made sauce. It’s 3 carbs compared to 5 + in most jars. I found a brand called Rao’s, but it was $9.29 at Kroger. I don’t have that kind of budget!

Try not to add any other liquid because the zucchini has lots of water.

Next up, the Zucchini.

I cut up 6 this last time, but only needed 5. You may want more depending on how many people you are feeding. Roughly peel it, cut the ends off, slice very thin strips top to bottom. Don’t use the core. Cut strips all the way around. I use a trash bowl when I’m peeling and cutting veggies. Surely I’m not the only one!

Lay all the strips out on paper towels, sprinkle with salt, cover with paper towels and try to squeeze the water out. Mine sat out for several hours and still had water in them. I baked the strips for a few minutes too. Just watch them, they will burn.

Back to the peppers. Peel the charred skin, remove the core and seeds. You can see what I mean by “flat sheets”. These make good replacements for tortillas in a mexican casserole as well. Then I pureed some of the peppers in my food processor.

Pureed peppers! I save the extra for breakfast casserole, soup, just about anything you want to make yummy!

Ricotta cheese mixed with the puréed poblano peppers, if you want. I added Parmesan cheese. You can add basil, spinach, oregano, whatever you like. We have fresh basil growing in our kitchen window. I use it whenever I remember to grab it. It smells amazing!

The sauce is simmering while all this other prep is happening.

I did 3 layers total in my 8×8 pan. I started with zucchini on the bottom.

Then a layer of meat sauce.

Then add ricotta cheese and mozzarella cheese.

Then I did a layer of the pepper “sheets”.

Then more meat sauce, ricotta, and mozzarella cheese. Bottom and top was zucchini with the middle being poblano.

I baked mine for about 30 minutes at 350 degrees. Remember the zucchini is watery, so the dish may be too. Once it sits in the fridge over night it does hold up better, but right out of the oven you will notice the water. It still tastes good, trust me! If I wasn’t in such a hurry to eat it, it might be better if it rested a little on the counter before serving. Y’all let me know if anyone tries that!

This recipe is time consuming, I’ve only made it twice and it was on my day off. I initially cut it into 6 servings but we ended up with closer to 8 servings.

Anyone tried a zucchini lasagna?

Weekly run-down

Apr7

I made a decision a while back to work on getting my pace down. I’ve been comfy at 9:30 for a while, it’s really become my easy pace. My body automatically goes there. So, I’ve been trying to break that since I want to break a 1:45 half this year. It may just be my pea brain, but if I want to run an 8 minute mile in a race I need to run faster on training runs (at least sometimes). That being said, 8′s are tough. Real tough. Like vomit pace for me right now. But I guess that’s where I find out what I’m made of!

I feel like a little bit of a slacker lately. I need to find a good schedule that works for me again. I like Monday mornings at the gym, good way to start the week off. Friday’s are almost always rest days for me. Wednesday is usually a gym day (but not the last 2 weeks). And Saturday long run.

Training last week:

Sunday: Gym day

Monday: Gym day

Tuesday: Tempo run, 1.5 miles tempo, .5 mile recovery, that tempo part included a double hill, we ran it 4 times. Total miles 7.5, average pace 9:06.

Wednesday: Rest day

Thursday: 4.25 miles, average pace 8:35

Friday: Rest

Saturday: Raced a 5k

Saturday was my first 5k race in almost a year. I haven’t really been training to PR it specifically, but was going to try. It’s a race I’ve done before, close to home. I love those races. Easy in and easy out. They had a new course this year and I think I like it better than the old one. I got up about 2 hours early and ate a really light breakfast (first mistake). We headed over to get our shirts and then had time to kill. Hence the second mistake, no fuel. I completely forgot about taking something else to eat or at the very least a gel.

Race started and I was feeling good for 1 mile. I swear I could feel the exact moment I used all my energy. It was gone, y’all. Nowhere to be found. I used whatever I had to get me from mile 2 to the finish. I could feel myself slowing down some. Got near the finish line, it’s in a park so you think you are almost there then you make a right turn and have about 1/2 mile in the park before coming back to the finish. I crossed paths with Ally and kept pushing.

One of my friends was out there yelling at me to run faster (thank you Dana!) It was her revenge for me telling her to run faster at track! In the end I got a PR but I know I could’ve done better had I prepared better. My PR last year was 22:30, I got a flat 22 in this race. Ally got a huge PR, almost 3 minutes for her first sub 20 minute 5k. I’m so proud of her!

We both placed first in our age groups.

Last week was the district track meet for Ally. She finished the season so strong, took 2nd place in both the 1600 and 2400, finished less than a second by first place. They were so close we couldn’t tell in the stands who won. She PR’d both distances as well. I’m looking forward to seeing her compete again. Final 1600 was 5:36 and 2400 was 9:08.

Softball season started but already halted because of the rain. We need it desperately here, so I’m trying not to complain. I’m pretty sure we will have lots of make-up games to play!

Are you training for anything?

Did you run today?

Happy running,

She is clothed with strength and dignity, and she laughs without fear of the future. Proverbs 31:25

Weekly run-down

Mar30

The last week was a blur, I’m not even sure I remember everything. Let’s start with the easy stuff: training.

Rock n’ Roll Dallas 2015 re-cap

Mar25

Since I never got my New Orleans full recap up, I figured I’d better get busy on this one ASAP! This race was a different one for me, in a good way. It’s so fun to be there when your friends hit their goals they work soooo hard to achieve!

Ally went with me to the Expo and packet pick up on Saturday. She likes to go and shop, of course!

RnR usually has really good expos, large, with lots of vendors. This one was better than New Orleans was, but the one in Dallas 2 years ago was still the best. Brooks has a huge showing at these expos too.

I was looking for headbands but didn’t find the ones I wanted so I’ll just order them online. We grabbed a cute shirt from one booth then had to back and get the head band for a friend!

This was the best I could get from her. She’s a mess!

Snapped a picture of the course map.

I checked the elevation and saw there were some hills, but I didn’t realize how hilly it was. More on that later.

When I got back to my car my MRTT (Moms Run This Town) magnet had been flipped upside down. I assumed it was someone from Rockwall but apparently the Allen chapter loves this game, someone there was the culprit. Too funny! So, if you see an MRTT magnet on a car, it’s perfectly acceptable behavior to flip it upside down. She took a picture (and so did I) and posted it in her chapter group. Be sure and leave the license plate out of the picture.

That night I finally made a choice on what to wear (or so I thought). I had it narrowed down to tank top, maybe shorts, maybe capris. If it rained I wanted capris and since that was still a maybe I chose capris. I took my throw away sweat shirt but forgot my gels.

Got up at 5:15 on race day, got dressed, had breakfast, grabbed my stuff and John took me to meet friends to head out.

The race started at 8am, we left Rockwall at 6:15, thinking that was plenty of time to get parked and get into our corrals. We barely made it. But at least we didn’t have a bunch of time to stand around and get nervous! Two years ago when I ran RnR Dallas it was a point to point race, you parked at the end and they shuttled us to the start. This year it was point to point again with about 1 mile in between start and finish. No shuttle. You basically were on your own, park where you can and walk it. I disliked that very much. We parked easily but had at least .5 miles to walk to the start.

We got to the race at corral 1 and bag check was at corral 15. It was very crowded along the corrals but we got to bag check and found a ton of port-a-potties, took care of that and headed for our corral with about 12 minutes to spare. We got into our corral and took a picture, sang the National Anthem and we were off. They didn’t waste any time.

The weather was gloomy looking, I kept thinking it was going to pour down rain on us, but it never did.

There were four of us, we’d all been training together the last few weeks to help two of the girls hit new goals. They both badly wanted a sub 2 hour half, their first. We stayed together for about 4 miles, then broke into two groups. It’s hard to make that choice to push a friend unless you really know they want you to. I was torn between staying with her and leaving. I was afraid she would be mad either way, even though she told me to go. (She wasn’t mad at me, but still wants that sub 2.) We are all busy making goals for the Fall.

I ended up running on my own for a little while, saw a few friends on the way. Luckily Anna had an extra Gu on her and had given it to me just in case. It was salted watermelon and not the worst I’ve had but it’s so thick. I really can’t hardly stand it. I use the Advocare rehydrate gels but I was desperate. I made it to about mile 8 before I needed it. I just ate it slowly.

Got to about mile 9 and caught up with the other half of our group and finished the race with them. Anna was still on target for a sub 2 hour, she was fighting for every step. I have been there. You want it so bad, you just have to convince your legs to cooperate. I think she had mostly 8:50 miles until that point.

We hit the mountain at mile 10, it seemed to go on forever, and that slowed us down. We were still ahead of the 2 hour pacer so we had time in the bank. I would run a little ahead to stay on the 9:10 pace and would slow down some then speed up a little. We were bouncing around at that point, but still pushing forward. We got passed by the 2 hour pacer somewhere about mile 12, I think. It was all kind of a blur after that, like a scene from a movie. You are in that final stretch, you get passed but still don’t quit.

Up ahead we see runners from Rockwall cheering and I tell them Anna needs a push, we are so close! The 2 hour pacer is still in front of us, we have less than 1/2 a mile to go. I’m staying with the pacer to try to draw her my way, our other friend is with her and just ahead cheering and telling her she can do it. She dug deep and sprinted ahead of that 2 hour pacer in the final stretch, we may have even been in the finish line chute. Seriously it was a blur. Got it by 3 seconds.

Here we are literally right after crossing. The look on Anna’s face tell you how hard she worked! I’m sure you can guess which one is Anna! I have the biggest grin on my face, such a goof!

We grabbed our medals but still weren’t sure if she came in under 2 hours, that pacer could have been off. We got Gatorade, potato chips (seriously the best post race snack ever!), and then headed to the engraving tent to check her time.

My friend Cynthia also go her first sub 2! These ladies are rock stars!

We caught up with several friends that had hit their goals that day. It was so fun hearing the stories and celebrating with them!

We found coach and took more pictures, got our stuff from gear check and went to get our free beer. And take more pictures!

We have some pretty awesome runners in our group, quite a few are headed to Boston next month. They were out there cheering us on at this race.

Here’s my medal, I forgot to take a picture of the shirt.

John picked me up from the finish and we tried a new place for lunch, Dallas Grilled Cheese Co. I had some ridiculously good food. Yes, that’s bacon on a skewer.

We shared fries and rings for all three of us.

I got the grilled cheese with mozzarella, pesto and tomato. So YUMMY!

After that, we headed home and you would think I’d be sitting on the couch…..

Wrong. Laundry, vacummed the house, cleaned out the fridge and did the dishes. Thankfully I talked John into going to the store for me. Oh and Ally had softball practice. The season starts this weekend!

Now our group is busy making goals for this fall. No matter the pace, we are all training together, cheering and supporting each other and just running.

What are you training for?

Do you make goals? Write them down?

Happy running,

She is clothed with strength and dignity, and she laughs without fear of the future. Proverbs 31:25

Weekly run-down

Mar23

Last week was busy! Ally started middle school track. They only have 4 meets. The first one got snowed out and the second one almost got rained out. The field events did get cancelled. This week is the district qualifier, I’m not sure how that works since there haven’t been any field events so far.

Ally ran the 400, the 1600 and the 2400. She’s definitely a distance runner, not a sprinter. She came in 1st in the 2400, that race was about 4:30pm, then maybe 7pm she ran the 400 and came in 7th, then finally about 8:30pm ran the mile and came in 2nd place. That 400 was just a warm up for the mile. It was fun and I’m so proud of her! She has been working hard. I know she will have some competition in the district qualifier, so she has work to do this week.

Here she is in the first lap, taking her lead. Once she got out in front she kept the lead. She made it look so easy, but I know she was working hard!

She was in 3rd place for the 1600 until the last 100 meters. I don’t know where she found the boost but she kicked it in gear and finished 2nd. This is the same girl that she came in 2nd place to during cross country. She wasn’t that far behind her, probably should have kicked it in gear sooner than she did.

We had a busy weekend and a busy week ahead. Softball hopefully starts next weekend and she shows her rabbits at the Youth Fair. I’m glad this project is almost over!

Training last week:

Sunday: 3 miles, average pace 7:58. Have no idea where that came from!

Monday: Early morning gym time. Abs, abs and more abs. Was feeling this by Tuesday.

Tuesday: Track, 5 x 1000 meters, with 400 recovery, 8 miles total, average pace 9:17

Wednesday: Rest day. Had intended on getting to the gym but never made it.

Thursday: 5 miles, average pace 9:11

Friday: Gym date with the hubby. We were there at the same time, but different workouts.

Saturday: Rest day. (feels weird)

Last Sunday I was running out of time to make it to the gym. Ally had softball practice in the middle of the day. It was at the park, the sun was out, so off I went for 3 miles. It got warm, quick. And of course our city hasn’t turned the water fountains back on yet. Fortunately I was close to the car and that made me run even faster. That 7:58 pace came out of nowhere. I’m happy to know I can still do it though.

I ran the Dallas Rock N Roll Half yesterday, that recap should be up in a few days!

What are you training for?

Did you race this weekend?

Happy running,

She dresses herself with strength and makes her arms strong. Proverbs 31:17

The perfect time to train for a marathon

Mar21

When is the right time or the perfect time to train for a full marathon?

Christina at Crazy Mama Runner asked that question last week in our Sweat Pink Ambassador group. She got varying responses but almost everyone agreed, there’s never a perfect time.

Everyone has their reason for running. A marathon is no easy feat so deciding to train for one isn’t an easy decision. I didn’t start running until Ally was 10. She was fairly self sufficient, didn’t keep me up all hours of the night crying so I may have a skewed outlook.

But, here are my thoughts anyway.

Kids ages. Ally was 12 or so when I decided to train for my first full. I was already running before the sun came up while my family slept so it wasn’t a big adjustment. The biggest thing was my early bedtime. To get up at 4AM for a mid-week long run I had to go to bed by 9:30 at the latest. Sometimes I was in bed before Ally (still am). While I didn’t have the all night feedings and diaper changes, she had homework, sports, church, dinner had to be made, laundry done. All the other things that parents have to do.

My age. Since I didn’t start running until I was about 35 I guess it’s never too late. I was 37 when I ran my first full. And my training partner was 40. So no age excuses.

That pesky job. I train before the sun came up. I had to, still do. If I don’t, it won’t get done. I’m actually used to it now. Sure, there are days when I just want to skip it, but I have people waiting on me to show up. After working and dinner and all of Ally’s activities I have no time to run at night. I don’t even make it to the gym in the evenings either.

Your pace. I don’t like that excuse. As long as you can finish in the posted time limit no reason not to do it. You can run it or run/walk it and it’s still a full marathon!

Your family and friends will tell you not to. I still get “those” comments. Usually from non-running friends, about how running long distance is bad for my knees, etc. So was being 40+ pounds overweight with high cholesterol. I’m in better shape in my 30′s than I was in my 20′s. Don’t let fear of the unknown stop you.

There are always going to be reasons not to train. But for every reason not to I could find a reason to do it. It wasn’t easy, there were days I wanted to quit and almost did. My running buddies can attest to that. It’s a huge accomplishment and you will feel like a rock star!

When you make the decision you want to do it, just do it.

Are you currently training for a marathon?

Just finished one?

Happy running! You are a rock star!

She dresses herself with strength and makes her arms strong. Proverbs 31:17

P.S. I love Proverbs 31!

Weekly run-down

Mar17

Last week was finally a full week of running and getting to the gym. No snow, no ice, not much sunshine either. But hey, we need the rain. It’s sunny here today though!

Training last week:

Sunday: Gym day

Monday: Rest day

Tuesday: Track, 4×1 mile repeats, 8 miles including warm up and cool down, average pace 9:17

Wednesday: Gym day

Thursday: 6 miles, average pace 9:11

Friday: Gym day

Saturday: 9 miles at the lake then breakfast with friends! Average pace 9:14

I was very glad to get several days at the gym this week. It was Ally’s spring break so I took a few vacation days. We did a few projects at home, did a little shopping, saw McFarland USA (was soooo good!) I cried.

I painted and organized my pantry. It needed it badly. I should have painted it when we moved in last August but things were crazy and I was just ready to move in!

After (it looks a little better) At least the shelves are white now and not yellow.

Next up, I need to paint the kitchen chairs and I have a chair at my dressing table that needs paint and new fabric.

Ally is raising rabbits this year for her first (and probably last) 4-H project. We have less than 2 weeks to go before they go to auction. They are pretty cute but nasty little things too. They have made a mess in our garage! And they will scratch your arms up too.

I have Rock N’ Roll Dallas half coming up on Sunday. I’m getting excited!

What are you training for?

Working on any home projects?

Happy running!

Let us run with endurance the race God has set before us. Hebrews 12:1

Weekly run-down

Mar9

I’m holding out hope that this week will be a regular run week for me. The last several weeks have been short because of weather. Texas has lost it!

Training last week:

Sunday: 10 miles. This is a funny story. We ran at 4:30 in the afternoon!

Monday: Rest day

Tuesday: Track, 12×400 with 400 recovery. That’s 6 miles on the track with 1 mile warm up and 1 mile cool down.

Wednesday: Gym day

Thursday: Snow day.

Friday: Rest day.

Saturday: 11 miles

Thursday came with sleet and snow, lots more that we anticipated too. It melted pretty quickly but then left ice the next morning. Actually we had ice until Saturday morning on some roads. One of our girls fell on said ice. We were dodging quite a bit of it.

Last Sunday we ran in the afternoon because the week had been so crummy and Saturday was not an option still. For girls that never (unless racing) run in the daylight it was quite an experience. But not only that it was in the afternoon. We were a hot mess. We had so much fun though. I know people that saw us thought we were crazy. We probably are. We stated mostly in neighborhoods and on new sidewalks when available. We had to run a busy street though at the beginning and end, we got a few honks too.

It was cool and rainy. I like to run in the light rain, it’s kinda refreshing.

Here’s a few snow days pictures from last week. I laid down in the snow, that’s the outline of my mitten. It was pretty deep snow, there was ice under it. That’s how we roll here.

I think it might finally be gone. It’s Spring Break here this week. It’s raining today but supposed to be in the 60′s and 70′s the rest of the week. I’m so excited! Looking forward to at least 3 run days this week and 2-3 gym days.

I got a Tracer Vest last week. Our Running Center started stocking them. They light up a million ways. I’m surprised how light it is. I thought that battery pack would be heavy but it’s not. I ran with it Saturday and liked it. Of course I had 2 layers of clothes on. Hoping it will be comfortable this summer in a tank top too.

Did my first ever set of squats with the bar on my shoulders yesterday. I’m walking a little funny today.

I have Rock N Roll Dallas in 2 weeks! Still haven’t decided on a goal yet.

What are you training for?

Did you race this weekend?

Let us run with endurance the race God has set before us. Hebrews 12:1

Weekly run-down

Mar2

Guess how many miles I ran last week? Zero.

It was a planned rest week and the good Lord agreed when he sent the ice, snow, rain and plummeting temperatures. I did make it to the gym. (some)

Sunday: Rain, then the ice moved in.

Monday: Ice.

Tuesday: Still ice. I did go to work for about 4 hours.

Wednesday: Gym day. It snowed, but was melted by early afternoon.

Thursday: Maybe it rained? Still no sunshine.

Friday: Gym before work. Then the snow moved in, walked to the park, went sledding, walked back.

Saturday: Gym day. I did actually run 2 miles on the treadmill, then abs, weights, sauna.

Did some Netflix binge watching, made cookies, cleaned house. Apparently when the sun is gone, I want to eat. A friend said yesterday it’s because the fridge was the only thing that had a light the last week. We were drawn to it.

Here’s Ally scraping ice off the sidewalk at my office. We paid her.

I’m not sure what Molly was thinking about all the snow!

I was surprised when we got to the park to see how many kids had real sleds. In Texas. We used a rubbermaid lid. Apparently I need to order a sled when they go on clearance. Ya know, just in case Texas gets snow once every 3 years.

What’s the weather like where you are?

Are you ready for it to warm up?

What are you training for? I have Rock N’ Roll Dallas coming up March 22!

Happy running,

Let us run with endurance the race God has set before us. Hebrews 12:1

How My World Runs

My adventures in life and running!

What’s new?

Zucchini-Poblano Lasagna {recipe}

Weekly run-down

Weekly run-down

Rock n’ Roll Dallas 2015 re-cap

Weekly run-down

The perfect time to train for a marathon

Weekly run-down

Weekly run-down

Weekly run-down

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