Tag: running


By Pris Chew

People get into the sport of triathlon for different reasons. For some, it may be to lose weight. For others, it may be to raise funds for a charity that they feel passionate about. Or others may choose to go into the sport to tick it off their bucket list.

Whatever the reason, many people start to get addicted to the sport, and once is never enough after having a first taste of the sport. And upon completion of a race, they may find themselves already thinking of signing up for the next one.

Here are some possible reasons why triathlons may be addictive, in a good way:

Improves health

Taking part in sports such as triathlons have health benefits such as improvement of blood pressure, strengthening of muscles, losing weight and getting their bodies in shape. The state of feeling physically stronger and more capable, is addictive and as people age, they want to feel good about themselves and their health.

Rush of Endorphins

The moment you cross the finish line or you completed a hard training session, there is the feeling of the ‘runner’s high’ whereby you suddenly feel as though all your problems have been solved for a short while. It is this invigorating feeling that keeps some people wanting to go back for more. Moreover, it has a cathartic effect on other people, who would feel a sense of release or relief.
Sense of Achievement

People want to achieve something. Once you cross the finish line, you feel as though you have accomplished a milestone. Be it a sprint distance triathlon or a full Ironman, whether it is a personal best you were aiming for or simply finishing; the feeling of completion is nevertheless a milestone and an achievement. By finishing the race, you are better off than all those people who had spent the morning sleeping in or sitting on the couch watching television.
Feeling of control

Training for and competing in triathlons, gives you some degree of control over your life when everything else may seem to be out of control. There are many things in life we cannot control directly, for example, an unreasonable boss or unrealistic deadlines. When you drag yourself out of bed and push yourself to train for a long bike ride or a long run, you have that control back in your hands. Besides training, you have complete control over your nutrition and your mental state.

That’s it, these are the reasons why once bitten by the ‘Triathlon bug’ you’ll be back for more. What are the things you enjoy about training for a triathlon? Do feel free to comment or drop me a line.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

 

By Pris Chew

With three disciplines involved, the triathlon can be intimidating for beginners to pick up. For first timers, the learning curve is steep and this may put some people off from giving a triathlon a go, especially if they are weak in one of the three disciplines.

Here are some quick tips on how to train for your first triathlon.

Increase your workout load gradually

Begin your triathlon training with a workload that is equivalent to your fitness level. Do not try to do too much too fast, instead increase the load gradually over time. If you have never exercised before, you will need about 12 weeks to train yourself up to complete a sprint triathlon. Having said that, for newbies, my advice is: focus only on completion. Keep the intensity low and do not try and bite off more than you can chew – trying to overdo things can be demoralising and can cause you to lose interest in the sport, and may even cause injury.

Learn to swim

For many new triathletes, swimming can unsettle them. To improve your confidence in the water you need to start to improve your stroke at the same time, it may be advisable to get a swim coach to help you. In fact, many professional triathletes have swimming coaches who are still working on and fine tuning their swimming stroke, even after years of competing in the field. So, there is nothing embarrassing about being coached in swimming, even if you are a middle-aged adult. Swimming coaches are not just for kids, after all.

Equipment

Triathlon is not a cheap sport. But while you will need to invest in the necessary equipment to take on your first triathlon, you do not need to spend thousands of dollars on a top-notch triathlon bike or an expensive triathlon suit when you are just getting started.

Instead, an ordinary swimming suit from the department store, together with goggles and a swim cap will set you up nicely for the swimming leg.
For cycling, you can go to the hypermarket and get a mountain bike and a helmet. It may not be the fastest bike out there, but it will be good enough to get you through your first triathlon. You will also need some accessories such as cycling clothes, a tyre pump, spare tube and a hex wrench to tighten and loosen bolts.

For running, you need a pair of running shoes and moisture wicking apparel. These should be available at most hypermarkets and running specialty stores.
Get used to hydrating during workouts

If this is your first triathlon, you will need to get used to taking drinks and sometimes food, on your long workouts. Take a sports drink with you on your long rides and runs. These are available at most supermarkets and will contain the electrolytes that you will need to replenish your lost energy stores from the session, so that you don’t get too exhausted and suffer cramps.

Within 30 minutes of your workout, you will also need to eat some food that is high in both carbohydrates and proteins, to improve your recovery time and ensure that you will feel better for your next workout.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

By Pris Chew

Taking up endurance sports such as marathon running or triathlons is not simply about training and more training. Instead, it is about understanding your body better, knowing when to train, how to train and when to rest. Today I’m going to share some pointers that every runner or triathlete involved in endurance sports, should know.

Be aware of your pulse rate

Try and make it a habit to check your pulse rate every morning when you wake up. If your pulse rate is more than 10 beats higher than what it usually is, this is a sign that you have not yet recovered from training the previous day, and you should take the day off, or just do a light session instead of the hard one that you had initially been thinking of doing.
Do not train with a cold

If you are sick, it is not advisable to train at all. Take the day off instead and wait about three days before you resume your normal training programme. This is because exercise and training exhausts the body, and your body is already tired when you are sick, trying to fight the infection. So, training will only make you feel a lot worse than you already are.

Recognise the signs of overtraining

Overtraining can be dangerous and you need to recognise the signs of it. Too much training will increase your chances of injury or illness which can sideline you from training for an extended period of time, something that you don’t want when you have a key race coming up. Some symptoms to look out for that may signal that you are training too much include a high pulse rate in the morning, insomnia, lightheadedness when you are standing, palpitations or swollen glands.

Drink lots of fluids

Fluids are important when it comes to both training as well as recovery. Prior to training, take in some sugar free drinks about 15 minutes before the session. Then during your training session, you will need a minimum of 500ml of fluids such as plain water, isotonic drinks, flattened Coke or fruit juices, depending on how long you are training for. The general rule is that if the training session lasts under an hour, drinking plain water will suffice. But if it will last more than an hour, then you need to have isotonic drinks or electrolytes to replenish the lost salts and minerals.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

By: Bert Grobben

How many times have you heard people say: ”Calories don’t count when you are traveling”. It’s like you get an out-of-jail-for-free pass as soon as you check into your flight and leave home for whichever destination.  This is exactly what my mindset was in a past corporate life. The problem with this, was that I travelled so much back then, that my weight was going up literally each time I picked up my luggage from the baggage belt. The time I’d spend at home in between trips trying to get back to normal simply wasn’t long enough. Calories when traveling count as much as they do at home.

When travelling now, there are a few things I do differently. I’m writing this article while we’re on a sleeper bus in Vietnam, on our way to Sappa. Trips like this, 5 weeks before the opening race of the 2018 IM season, pose a particular challenge. Getting closer to race day, I’m ramping up training volume, but also cutting weight. Over the past 2 months there has been a focus on building strength, which allowed me to bulk a bit more, but now the diet switch to leaning out is starting. When I left home, I weighed in at a not so impressive 77.7kg, which is above my target, so let’s see where I’m at coming back home next week.

So, what will I do different this time to make sure I stay on track:

  • Leverage climate: Hanoi is a bit cooler this time of year, and Sappa, where we are heading now, is freezing. To stay warm, our bodies burn calories. This first thing I will do is dress comfortably but stay cool. Not cold, but chill enough to boost my bodies internal heater and burn some more calories. We’ll do the same at night; sleep with the windows open, and stay warm under a thick blanket, instead of turning on a heater.
  • Increase your effort level: we always stay active when we travel, visiting many local places. This time I will deliberately carry a bigger backpack, and fill it with the essentials for that day. So instead of buying small bottles of drinks on the go, we plan ahead and carry the full daily need with us in bigger size packs. Not only does this save you money and packaging waste, it also increases your calorie burn rate simply because you’re carrying a heavier load. It’ll get easier to carry across the day as you’re drinking and snacking.
    • I take it up another level by wearing my ankle weights each day. 2kg extra on each ankle is really making a difference when you are doing +21k steps per day. By the end of the day, this actually means you will have moves 41tons on weight, just a few centimeters off the ground. Many little steps add up!
  • Uber less. We tour a lot, and want to get lost in every city just to discover new places. Plan your day ahead, so you don’t take public transport or ride services too often. Instead, try to walk from one hotspot to the next. This will keep you active for longer, and boost your legs endurance. Also try to take the stairs, and avoid elevators and escalators when possible.
  • Eat according to your activity level: This is probably the most important one. When we are surrounded with so much mouth watering food options, it’s hard to stay true to a munching strategy. So here are a few things I will do:
    • Vietnam is coffee kingdom, so I will have my shots, predominantly black (no sugar). This will avoid carby calories, and keep my metabolism higher. I also love the egg coffee here, which adds in a protein kick.
  • Noodles for breakfast. I’ll have a (limited) dose of healthy carbs in the morning, when I get a chance to burn it off. We do need energy for do all the touring, so indulging at the start of the day is better than having the same at night. Do make sure to add enough protein and fat in your meals. This will help keeping you full longer, and avoid resorting to snacking in between meals.
  • Keep portion size down: Aim to try more dishes, rather than “all you can eat” on the one you love. It’s better to stop eating before you feel full, move on to the next place, and try something else. This will spread your calorie loading over more time, and even better, it gives you a chance to sample more local food delicacies.
  • Supplement: I always take my supplements with me. Changing countries and having a different diet, does put some stress on the body. To allow me to digest well, prevent me from falling sick, or have digestive challenges when eating as a local, I will make sure to hydrate well, take my mineral and vitamin supplements, and of course my daily dose of Astaxanthin.

These are some of the tricks I use. Please share yours as well. I’d love to learn from how you stay on track towards your goals.

 

About the author:

Bert Grobben is an Ironman finisher and the founder and CEO of a company, on top of being a full-time father. He leads by example to inspire others to reach their goals. Living by the motto “Anything is Possible”, he believes in putting his mind and take the choices to channel his actions and energy towards his passion and goals. Bert is taking Astavita Sports to aid him in his endurance and recovery. You may follow him on Instagram: bert_im

By Bert Grobben

Taking on a challenging task, trying to reach a tough goal or making it through a demanding time, quite often becomes easier when you break things up into smaller pieces. When you divide a long journey into smaller steps, then each such step is a little effort. And a lot of those little efforts will add up to a great accomplishment.

Besides breaking things up, rewarding yourself when you made progress is equally important. We all love to be rewarded. We always put in some extra effort knowing that after meeting an objective we get a some pampering. A little step, a tiny reward, a bigger achievement – a bigger reward. It doesn’t matter what that reward is, as long as it’s something that makes you happy.

I have discovered a different kind of reward. A Trication! If you have never heard of a Trication yet, then probably you haven’t combined a triathlon with a vacation. For me this is a match made in heaven. I like vacations (who doesn’t), especially the active and exploring kind. But I also like Ironman Triathlons, and these are organized in gorgeous locations around the world. Doing both separately, is too time demanding for a guy with a significant time crunch like me. Running several businesses takes its toll on my agenda. Not to mention the price tag of going for vacations, and travel again for races. My solution is very simple. I take mini vacations. I travel for a few days, a week, two weeks max, to a new destination and go there to race an Ironman, and have a few days off to disconnect. And I repeat this several times per year.

So my reward for training hard, and working harder, is to combine an Ironman race in a beautiful location, with a few extra days off to go explore the surroundings. Why is this a reward? I’ll give you a few reasons that are good enough for me:

  • I make the most of my pre-race carbo-loading days to explore food. Man, I’m a foodie!! I may be on a disciplined diet most of the year, but I have not always been. I love exploring anything that smells good, looks delicious and tickles my taste buds. Going new places always leads to new mouth watering discoveries, and since I’m “loading”, I shamelessly try things out. Post race recovery allows me to continue that extravaganza for a few more days, before sinking back into my disciplined diet.
  • Adventure! I love ending up in places where most visitors don’t go, or doing things slightly out of the ordinary. Going to the DMZ under military escort and step into North Korean while being in Korea for IM140.6 Gurye, is such surreal experience. Sometimes this adventure even happens during an Ironman race itself. Have you ever swam with sharks? No? Try going to Busselton, and swim the loop around the 2km Jetty. It’s a really awesome speed training, when the lifeguards instruct you to get out of the water because approaching Nemo may be hungry… Or having an encounter with an annoyed Kangaroo, who chases after you while you are biking.
  • Experience any travel destination differently. As a visitor you experience a local town in a certain way. As an athlete and racer, this experience is special. When you swim – bike – run, you see the sea, the villages, the people, nature,… differently. The energy of the place is different. Your perspective is different. The locals come put to cheer. You are in pain/euphoria, and push ahead towards the finish line. This sensation makes you remember a place and its people differently.

All this, and so many more things, are very rewarding to me. Having a chance to experience the world this way is a humbling experience. The quest for more exploration sustains my energy to keep working and training hard, and earn my Trication rewards.

 

 

About the author:

Bert Grobben is an Ironman finisher and the founder and CEO of a company, on top of being a full-time father. He leads by example to inspire others to reach their goals. Living by the motto “Anything is Possible”, he believes in putting his mind and take the choices to channel his actions and energy towards his passion and goals. Bert is taking Astavita Sports to aid him in his endurance and recovery. You may follow him on Instagram: bert_im

By Pris Chew

Many believe that training to run faster is simply all about smashing yourself and piling on the miles. But this is not the way to go; if you want to run fast and be injury free, smashing yourself before the body can cope with the stress only increases your chance of injury and will likely sideline you from running for an extended period. Here are some quick tips that you can follow to run faster, and stay injury free at the same time.

Develop your aerobic base

Having a strong aerobic base helps you to improve your speed and stamina in the long run. To develop your aerobic base, what you need to do is to do most of your runs at your aerobic base level. For most people, the easiest way to calculate this is the (180 minus your age) heart rate formula developed by Phil Maffetone. Invest in a heart rate monitor and run for as long as you can, at the pace corresponding to this heart rate. As your aerobic base becomes stronger, you will find that you can run at a faster pace at this same heart rate. It will take time but you will eventually reap the rewards if you are consistent with your training.

Run on hills

Hills are a great way to build strength and stamina. Thus, to run faster, you will need to incorporate hills into your regular training programme. To run hills, stay relaxed and keep your gaze straight ahead of you as you are going uphill. Do not keep looking down at the ground. When you are running downhill, avoid leaning back and breaking with your quads. Allow yourself to relax and take the downhills slowly to allow your heart rate to recover.

Strength Training

Body weight strength training is a great way to build your body and develop your strength so that you can become a faster and stronger runner. You don’t need to lift weights though. Some of the most common strength training exercises that you may want to consider includes squats, lunges and planking. These workouts are great in terms of helping to engage the core muscles, which are fundamental for running and maintaining a good posture when you are pounding the pavements or the trails.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

By Pris Chew

We are all busy people who have to juggle work, school and family on a daily basis. Sometimes 24 hours a day doesn’t seem enough to get everything in – and have the time to exercise as well. But fret not. Here are some tips to fit in an exercise routine daily.

Run or walk to work

Rather than taking the train or the bus to work, why not run from home to work? In this way, you are not only getting a daily exercise session done, but at the same time you are also heading to work – kill two birds with one stone. Sometimes running to work may be able to save some time too, as you are avoiding the peak hour traffic jams. And it saves you transport money and also saves the environment (especially if you trade driving for running). Besides running, you can also choose to cycle to work. Alternatively, if you do not have the stamina to go the whole way, you can park your car further away from the office or get off a bus stop earlier than usual, and simply walk or run the remaining distance.

Wake up to exercise
Setting your alarm clock half an hour earlier will give you that much needed exercise time. And thanks to the endorphins that exercise provides, this will ensure that you will feel refreshed and be raring to go for the workday ahead.

Work out during lunch break
Instead of that one hour lunch break being used to chitchat with colleagues and catch up on each other’s social lives, why not fit in a gym class or go for a walk or a short run? This will give you the much-needed exercise time that you need (no pun intended).

Make exercise into a social outing
Why not turn your workout session into an outing? For example, if you are catching up with your friends, why not go for a run or a walk at the park, instead of simply having brunch together? This will ensure you are keeping yourself fit and at the same time, you can still have that catch up or chat with your friends.

Work out at the television
The commercial breaks during your favourite television shows are a great time to work out. Instead of simply sitting down and munching on popcorn, why not do core exercises like squats, lunges and planks in front of the television when waiting for the programme to start?

Well there you have it, 5 neat ways to ‘squeeze’ time in for a work out during different times of the day. The bottom line is, you can work out practically anywhere, anytime, it just takes a bit of effort and creativity.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

By Pris Chew

We all know running and exercising is good for heart and health. However, did you know that regular running and other intense physical exercise can help to keep memory loss at bay in older adults? Yes, it’s possible to maintain your memory, according to a recent study done in the United States.

The Study

According to the study, which had been conducted by researchers from New York Presbyterian/Columbia University Medical Centre (CUMC) and the University of Miami with support from the National Institutes of Health and National Institute of Neurological Disasters and Stroke, a brain MRI, together with memory and thinking skills tests were given to 876 individuals who were also asked about their exercise levels. The participants were then divided into sedentary, low intensity exercise (such as yoga and walking) and high intensity exercise (such as running and aerobics) groups.
The study had been published in the March 23, 2016 online issue of Neurology, the medical journal of the American Academy of Neurology.

Five years later, the same group of people were then given the same MRI, as well as similar memory and thinking skills tests again, and those with low activity levels had showed a greater brain decline as compared to those in the study with high activity levels, in terms of how many words from a list they could remember and how fast they could remember simple things.

According to the researchers, you can knock off 10 years from your mental health through running or other high intensity exercises. Isn’t that what we all want?
Benefits of an Active Lifestyle

I think this study is very relevant to our current society. This is because populations around the world is ageing rapidly and more so when we consider the baby boomers. and the results of this study show the benefits of an active lifestyle for the older generation and how taking up high intensity exercise such as running, can help people to maintain their cognitive abilities.

Singapore’s oldest marathon runner, Chan Meng Hui, is 87 years old and I know him personally. He demonstrates strong cognitive and physical abilities at his current age. Uncle Chan is still managing his own courier company business and walking without the aid of a walking stick or other aids. So, he is a prime example that physical exercise such as running can help with cognitive function.

Start Running Today!

As I’ve shared before in my other blog post, running is a low-cost exercise. To begin running, you only need to buy a good quality pair of running shoes and you are good to go. Also, you can run anywhere – on the roads, trails or neighbourhood park, as you do not need to spend money on transportation to go to a specialised place to do it, unlike many other sports such as tennis, baseball and football.

So what are you waiting for? Start pounding the street, it doesn’t matter when you start, you just need to get started!

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

By Pris Chew

At first glance, running seems to be one of the easiest activities to pick up for those who are looking to get fit. This is because you can do it at anytime and anywhere, and all you need is a good pair of running shoes and you are good to go. To ensure that your new running habit will take off, here are some tips to help you succeed and get fit.

Get a good pair of shoes

Many new runners make the mistake of grabbing a cheap pair of trainers from their local bargain store. But this is not the way to go if you envisage running to be in your long-term future. Shoes are very important in running and you really need a good pair. So, you need to go to a proper sports shop and get fitted with the right pair of running shoes based on your gait, foot strike pattern and pronation habits.

 Run with a group or buddy

Doing it with a group or a running buddy can be a great form of motivation to run. We all have moments where we do not feel like waking up for a run, but knowing there is a person, or a group of people waiting for you to train with gives you the incentive to drag yourself out of bed for that early morning run. After all you don’t want to disappoint others by not turning up.

Get a running plan

A simple running plan will help to keep you on track. For example, to start with, there are plenty of “Coach to 5K” online training plans and apps out there that you can try out. Following such plans will motivate you to work out each day and follow the workouts accordingly. It makes you feel more accountable than to simply go out there according to your own time, own target – you will be less likely to slack off.

 Take rest days

Many beginners think that taking rest days is a weak thing to do, but it is not. If you have done a particularly hard run and your body is feeling sore the next day, it is best to take the day off and continue with the running the next day. Our muscles need time and rest to recover, so do listen to your body and take it easy on yourself if you need the break. The last thing you want to do is to risk injuries when you force yourself to keep working out each day despite the soreness.

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

Photo credit: @Prisgooner

By Pris Chew

There are many types of ways to get fit out there, but running by far, is one of the most accessible. There is no need to pay for expensive equipment or travel to specific locations to take up the sport, unlike sports such as fencing, wakeboarding and skiing.

At the same time, running on a regular basis can offer several benefits to your wellness and life. Here are some of them:

Improve health

According to research studies, running can increase your levels of good cholesterol and at the same time improve your lung capacity and functions. As well, it can also improve your immune system at the same time, and help to reduce the risk of blood clots.

Weight maintenance

Running is a great way to maintain or lose weight and burn calories that you don’t want; in fact, running has been proven to be the second most effective exercise to burn calories, behind cross-country skiing.

Reduce risk of diseases

Regular runners have a lower risk of developing stroke as compared to non-runners. This is because running helps the arteries in the body to maintain their elasticity and thus strengthening the heart muscles. This in turn, keeps the heart strong and pumping blood and reduces the risk of a heart attack significantly. Due to this, doctors may prescribe running as a form of treatment to patients who have diabetes, high blood pressure and osteoporosis.

Keep stress at bay

Running can reduce your chances of having tension headaches because when you run, you force your body to exert excess energy and hormones. A lot of headache may be due to stress or long hours of working on the pc. After a run, you usually feel more relaxed, and hence find relief from headaches.

Boost your confidence levels

You can help to boost your confidence levels and self-esteem by running on a regular basis, because of the therapeutic and relaxing effects that running can give to you. Indeed, excessive stress may hamper one’s ability to perform and in the long run, affects self-confidence level.

Help you live longer

Runners live longer than non-runners, according to a study in 2014 conducted by the Cooper Institute in Dallas, USA. Even if you just do 30 minutes of running a day, five times a week, a healthy person will still add three extra years to your life as compared to someone who did not run at all. Moreover, cancer survivors can add five years to their lives and heart disease survivors 4 years to their life, simply through incorporating running into your lifestyle.

So with the above benefits in mind, what better time than now to put on your running shoes, even if it’s with baby steps. Remember it’s never too late to start living healthy!

 

About the author:

Priscilla Chew is the winner of Best Health & Wellness Blog at the 2015 Singapore Blog Awards. Pris is Astavita’s sports ambassador. She attributes her stamina to cope with her running lifestyle with the help of Astavita’s Sports. She hopes her passion for running and sports will inspire other people to exercise on a regular basis for fitness and health. You may follow her on Instagram: prisgooner

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