tag:blogger.com,1999:blog-75849828788046670252024-03-05T00:01:42.928-06:00See Mike RunAnonymoushttp://www.blogger.com/profile/02997358515383285267noreply@blogger.comBlogger457125tag:blogger.com,1999:blog-7584982878804667025.post-14227426118763969532023-09-09T19:48:00.012-05:002023-09-10T14:15:25.036-05:00Point Douglas Run 2023<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td class="tr-caption" style="text-align: justify;"><i style="font-family: inherit; text-align: left;">There will always be a small time.</i></td></tr></tbody></table><div><span style="font-family: inherit;"><i>There will always be a small time</i></span></div><div><span style="font-family: inherit;"><i>There will always be a good time.</i></span></div><div><span style="font-family: inherit;"><i>Where everybody brings a friend.</i></span></div><div><span style="font-family: inherit;"><i>There will always be a small time.</i></span></div><div><span style="font-family: inherit;"><i>Just come and see us now and again.</i></span></div><div><span style="font-family: inherit;"><i><br /></i></span></div><div><span style="font-family: inherit;"><i>Corin Raymond (from the album of the same name)</i></span></div><div><br /></div><div>After a three year Covid related hiatus, the 12th annual Point Douglas Run (PDR) is back in spades. Like singer-songwriter Corin Raymond (above), the PDR is small-time. It's not big, not flashy, and not widely known. What they do have however, in explosive abundance, is joy. Lots and lots of pure, unadulterated joy. It's near impossible to participate in this event without feeling unbridled happiness bubble through the brain and course through the heart. One leaves this event feeling a connection to something big and important, something beautiful and diverse. We walk away fulfilled. The PDR simply oozes joy and positivity. </div><div><br /></div><div>It's a small-time event like so many other races in this small-time prairie city. It's small in terms of numbers and exposure, but huge in terms of heart. The race committee is committed to improving life for people living in Point Douglas and Main Street Winnipeg. They have raised about $50,000 in 12 short years begging the question <i>what the heck is small about 50 grand</i>? All money raised supports the Norquay Community Centre, the Graffiti Art Programming INC, and my personal favourite, the Point Douglas Women's Resource Centre. It's relevant to note that PDR donates <u>all </u>money raised, meaning they drain their bank account every year starting from net zero at the start of each season. </div><br /><div>The course is eclectic and beautiful as the community it serves. It's curvey and windey, upsey and downsey. It hugs the brown Red River and crosses over the Louise Bridge and later the Disraeli footbridge. It meanders through historic north end Winnipeg along Scotia Avenue. Roadways blend into trails then sidewalks and back again to trails. It's ever changing with smiling volunteers just exactly where you would expect them to be. Multiple encampments remind of why we are running and who we are serving. The smiling emojis painted on the roadways and signage direct us forward and keep us on the straight and narrow. We all chuckle at the XXX rated trails and question what lays beyond... adults only please.</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfnnkhV9EVgnnX1xHYpfRS4qdGRQZXJbRAdG2NZVZ2jid9Jb45dmDkocJRUoayTIZH6OdwozzgvTa-i9flxs0UhGcdjrNJmyUxDkH4C4zRQXAsJ3p-k-9ABhJ35BE1xgjGz1jLZKNs8DOUvn84wKCdBzq-kWjOQKNkT5wzCpX4bqSjUdDxbjfxoYTibaGf/s4032/unnamed-3.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfnnkhV9EVgnnX1xHYpfRS4qdGRQZXJbRAdG2NZVZ2jid9Jb45dmDkocJRUoayTIZH6OdwozzgvTa-i9flxs0UhGcdjrNJmyUxDkH4C4zRQXAsJ3p-k-9ABhJ35BE1xgjGz1jLZKNs8DOUvn84wKCdBzq-kWjOQKNkT5wzCpX4bqSjUdDxbjfxoYTibaGf/s320/unnamed-3.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Triple X-rated optional trail.</td></tr></tbody></table><div><br /></div><div>Once again Jonas Eastcott pulverized the 10 km course with a 42:39 time while Dick Tunny brought up the rear with grace and a smile. Volunteers lead the way and smiled warmly and cheered loudly. </div><div><br /></div><div>Race Director, Bridget Robinson says it best "Today's Point Douglas Run was an uplifting celebration of family, friends, and the community coming together year after year to make a positive difference while having a lot of fun. First Place goes to all those who volunteered, donated, sponsored, ran or walked. Thank you for shining such a wonderful light."</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97_GOh5QydD0b1yXvGuWe7kf7NzCOO7NlM2U7I2OwHWDbJK9oiYETBg9idDuk12BEupsL1wEyIHtlsNDUr9k5xPiDq80vzXv74Ams4dYENUVsvFMyH64GQxEtyFNyxraYnKVvpeZL770ybl1wReM5Dx0AcCna4JhKQTlXzkVtjmI7RA78KZnhPD89eA-x/s4032/unnamed-1.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97_GOh5QydD0b1yXvGuWe7kf7NzCOO7NlM2U7I2OwHWDbJK9oiYETBg9idDuk12BEupsL1wEyIHtlsNDUr9k5xPiDq80vzXv74Ams4dYENUVsvFMyH64GQxEtyFNyxraYnKVvpeZL770ybl1wReM5Dx0AcCna4JhKQTlXzkVtjmI7RA78KZnhPD89eA-x/s320/unnamed-1.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Which way do I go?</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4-ZuOJUD2XRCqCqXTwd27y-80q6wO1o9GWlmwJ2TQSrDHPfXgnL0JeUC4YtExsmfiJ7AQPNpnPy4dnDofJeg8OpJuW2c5TF86YT1EDZ6i4G06RI4jQvN-MYF9Tyvc4oL3pgfafk_x5DUmker2DPp5gikAjpRCAGAUOG1AyjPds6HiAQfZxfd4mUM_Knkr/s4032/unnamed-5.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4-ZuOJUD2XRCqCqXTwd27y-80q6wO1o9GWlmwJ2TQSrDHPfXgnL0JeUC4YtExsmfiJ7AQPNpnPy4dnDofJeg8OpJuW2c5TF86YT1EDZ6i4G06RI4jQvN-MYF9Tyvc4oL3pgfafk_x5DUmker2DPp5gikAjpRCAGAUOG1AyjPds6HiAQfZxfd4mUM_Knkr/s320/unnamed-5.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Fasty McFastfast, Jonas Eastcott.</td></tr></tbody></table><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF7dauzYRx08iz_8j-tTGpREfjh7j7zs0k5NTpIWrLX-5YP2mO-xSPyzaLvyWgVajRJ70mn8DyJADw75IAlOwNONAgfRN1OOO6buTwmxbOZKlLWDPI2FZ3QxVkGoKqcQcVvzvRbK1kFryX8va6sf_YWMf023h2rJ009pPr1MI-xoHAUtovMQEj-K-hL4wJ/s4032/unnamed-4.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF7dauzYRx08iz_8j-tTGpREfjh7j7zs0k5NTpIWrLX-5YP2mO-xSPyzaLvyWgVajRJ70mn8DyJADw75IAlOwNONAgfRN1OOO6buTwmxbOZKlLWDPI2FZ3QxVkGoKqcQcVvzvRbK1kFryX8va6sf_YWMf023h2rJ009pPr1MI-xoHAUtovMQEj-K-hL4wJ/s320/unnamed-4.jpg" width="240" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Dick bringing up the rear with grace.</td></tr></tbody></table><br /><div>Today in Point Douglas we ran our hearts out and we embraced life. We imagined a better world, a world where all children matter, a world where all people are safe, fed and housed. Thank you Point Douglas Run for brining us together for such a wonderful experience. </div><div><br /></div><div>It's a good day to be alive.</div><div><br /></div><div>Mike</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div>Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-75051857261150768562022-06-24T19:39:00.006-05:002022-06-25T13:36:58.775-05:00Glory Days<span style="-webkit-text-size-adjust: 100%; background-color: white; font-family: Programme, Arial, sans-serif; font-size: 16px;">Glory days, well they'll pass you by</span><br style="-webkit-text-size-adjust: 100%; box-sizing: border-box; font-family: Programme, Arial, sans-serif; font-size: 16px;" /><span style="-webkit-text-size-adjust: 100%; background-color: white; font-family: Programme, Arial, sans-serif; font-size: 16px;">Glory days, in the wink of a young girl's eye</span><br style="-webkit-text-size-adjust: 100%; box-sizing: border-box; font-family: Programme, Arial, sans-serif; font-size: 16px;" /><p><span style="-webkit-text-size-adjust: 100%; background-color: white; font-family: Programme, Arial, sans-serif; font-size: 16px;">Glory days, glory days</span></p><p><span style="-webkit-text-size-adjust: 100%; background-color: white; font-family: Programme, Arial, sans-serif; font-size: 16px;">Bruce Springsteen</span></p><p><br /></p><p>Gone are my running glory days. I still manage to hack out a dozen or so kilometers a week, mostly on a tread mill, occasionally on a cheeky forest trail, or sometimes even on a low track river trail.</p><p>I run because it makes me feel good. Not the meaningless “good” we echo when someone robotically inquires after our welfare. No, I’m talking about body, mind, spirit <i>good</i></p><p>The <i>good</i> that soothes jagged thoughts, calms the brain, lightens the step, and cheers the heart. The <i>good</i> that comes from a comfortable place deep within our soul. The <i>good </i>that promotes positive mental health and brings out the best our DNA has to offer. That other kind of <i>good… </i>that’s fake news. Make mental health great again!</p><p>I run to enhance my mental health. How do you enhance yours?</p><p>Speaking of mental health, thank you Rachel Munday and the whole Manitoba Marathon crew and volunteers for all you do to promote positive mental health in our community. You are much loved.</p><p>It’s a good day to be alive.</p><p>Mike</p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div>Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.com0tag:blogger.com,1999:blog-7584982878804667025.post-82939639775525810142020-01-23T17:36:00.004-06:002020-01-23T18:36:07.493-06:00It's time to end this old blog.<i>My my, hey hey</i><br />
<i>Rock and roll is here to stay</i><br />
<i>It's better to burn out</i><br />
<i>Than to fade away</i><br />
<i>My my, hey hey.</i><br />
<div>
<i><br /></i></div>
<div>
<i>Neil Young, Out of the Blue</i><br />
<br />
It's time to end this old blog.<br />
<br />
It's been a good old blog and has served me well, but it's time to take a bow and exit stage left. It was borne from a place of excited innocence in 2008, slowly evolved into a respected voice for all things running, and ends today in a whimper of irrefutable irrelevance.<br />
<br />
Truth is, no one reads blogs anymore; at best they're skimmed and scanned. The faster action is found on Twitter, and Instagram of which I have no clue and zero interest.<br />
<br />
I mean really, 280 characters, how is that communication?<br />
<br />
Yup, told you so, I'm way old school.<br />
<br />
I can't run despite the best efforts of Stephanie and her Little Shop of Pain. I use a bionic brace, and meds strong enough to down a herd of rhinos but I still can't run. So, why write about a community in which my membership has lapsed? I could write from the sideline, start a new blog, <i>Mike The Voyeuristic Runner,</i> and watch as the world runs by or I can gracefully bow out and move on.<br />
<br />
I choose to move on. I have made peace with myself. I have licked the wounds clean. The scabs are gone and the fading scars are mere momentos of time past. I am letting go of a beautiful time of life which showered me with love and immeasurable happiness. I am forever grateful for this time. I bid a fond adieu to all of you who made it possible.<br />
<br />
Unfortunately my words, honest as they are, at times offended some and I have suffered deeply the hurt of lost friendships.<br />
<br />
This I regret.<br />
<br />
I move forward.<br />
<br />
Please, if you will, indulge me in a few memories.<br />
<br />
<ul>
<li>With tears we remember our friend Jo <a href="http://www.seemikerun.ca/2015/04/oh-you-give-and-give-and-give-and-give.html">here</a>, <a href="http://www.seemikerun.ca/2016/02/joanne-schiewe-manitoba-runners.html">here</a>, and <a href="http://www.seemikerun.ca/2016/09/teds-run-for-literacy-2016-race.html">here</a>. </li>
<li>With pride we remember Ted Swain <a href="http://www.seemikerun.ca/2016/09/teds-run-for-literacy-2016-race.html">here</a> and <a href="http://www.seemikerun.ca/2009/05/tribute-to-ted.html">here</a>.</li>
<li>I am proud of myself <a href="http://www.seemikerun.ca/2016/09/lean-horse-ultra-2016-race-report.html">here</a>. </li>
<li>We were horrified with The Boston Bombing <a href="http://www.seemikerun.ca/2013/04/40944-into-3rd-wave.html">here</a>. </li>
<li>We supported Jamie McDonald <a href="http://www.seemikerun.ca/2013/11/a-letter-to-jamie-mcdonald-youre-not.html">here</a>.</li>
<li>We contributed to medical research <a href="http://www.seemikerun.ca/2012/08/marathon-running-and-50-year-old-heart.html">here</a>. </li>
<li>We talked openly about mental health <a href="http://www.seemikerun.ca/2019/01/running-through-bush-of-ghosts-guest.html">here</a>. </li>
</ul>
<br />
<br />
.... and on and on...<br />
<br />
It's a good day to be alive.<br />
<br />
Mike<br />
<br /></div>
Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.com0tag:blogger.com,1999:blog-7584982878804667025.post-26706380704229197032019-05-25T17:32:00.004-05:002019-05-25T17:40:54.843-05:00Kudos to Manitoba Runners' Association<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLBx7GC3WWWfxdNaNkq2hrpBhfIPxi1E7_cv7nYkah4iHlNc7lGUGcZZ67_4KQ6it46N3t0745DKLQAk_Szj2mfgQ6Mp_3kZumpzDiyiP0Ep3YOfHBzGyakCtU9fNND2VptATBKp7xEIQF/s1600/4e992c784711e9c459f3b9a4ab870afe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="439" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLBx7GC3WWWfxdNaNkq2hrpBhfIPxi1E7_cv7nYkah4iHlNc7lGUGcZZ67_4KQ6it46N3t0745DKLQAk_Szj2mfgQ6Mp_3kZumpzDiyiP0Ep3YOfHBzGyakCtU9fNND2VptATBKp7xEIQF/s320/4e992c784711e9c459f3b9a4ab870afe.jpg" width="200" /></a></div>
<br />
Kudos to <a href="https://mraweb.ca/">Manitoba Runners' Association</a> for their fine leadership in our effort to reduce the carbon footprint of running events in our province. MRA is the sport governing body for Road Running in Manitoba. The board is composed of nine volunteers who work year round to ensure road racing and trail events meet the highest standards in terms of safety, fairness, and amenities for participants. An MRA sanctioned event means the course is accurately measured and meets all rules and regulations of the MRA.<br />
<br />
What does this mean to the average runner?<br />
<br />
It means the best payback for your hard earned dollars. It means you are supporting a grass roots organization that improves the quality of life for all Manitobans, young, old, and differently abled. It means there will be toilets on the course (and we know that's<i> really</i> important!) and water stations. Now, in 2019, it means the event you run is working towards a carbon neutral status.<br />
<br />
How are they doing this? Good question!<br />
<br />
In brief:<br />
<br />
MRA has purchased thousands of compostable cups which they will sell to all sanctioned event at cost. They also collect and store the cups at their facility to be professionally composted in bulk at the end of the season. The cups are made from Polyactic Acid, a bio-plastic made from natural sources. The cups must be professionally composted; they will not break down in a backyard composter or in a landfill. This action would be cost prohibitive for a single event, but together, we can make a huge difference.<br />
<br />
Kids like bibs! MRA is collecting non-recyclable bibs at the end of each event to be reused at youth running events such as the famous <a href="https://mraweb.ca/events/family-ice-cream-run-1/">Ice Cream Run</a>. The single use bibs typically end up in the landfill so even if they are used twice it helps. (ed note... I have about a thousand that I'm willing to donate:)<br />
<br />
Many event will hand out ribbons for children runners. Let's face it, ribbons don't hold much appeal even for kids. Typically they were tossed or not even accepted. MRA has replaced ribbons with 'wooden nickels'. A wooden nickel is a reusable token that all child runners receive in place of the standard ribbon. Children turn in the wooden nickel at the MRA tent for a chance to win a prize to be awarded at the Manitoba Marathon Expo. The nickels are reused or the children have the option of keeping the nickel.<br />
<br />
MRA has stopped using plastic bags for race kit pick-ups and encourage other events to do the same. Kit bags are often stuffed with coupons from sponsors which events want to honour as sponsorship is very important. MRA encourages events to have coupons available at kit pick-up for registrants to select if they choose, but not impose by stuffing the kit-bag.<br />
<br />
MRA does not distribute paper copies of their minutes, agendas, or reports. They have gone completely electronic.<br />
<br />
We thank MRA for their leadership. They have started the conversation.<br />
<br />
Race Directors...what will you do to reduce your event's carbon footprint?<br />
<br />
It's a good day to be alive.<br />
<br />
MikeMikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-39259722365923696022019-02-18T19:39:00.001-06:002019-02-18T19:48:44.740-06:00See Mike Nordic WalkNordic Walking is like driving a Smart Car. You know it's good for you, but you can't help feeling a little silly while engaged.<br />
<br />
A case in point.<br />
<br />
While Nordic Walking through Omand's Creek this afternoon I was stopped by a man. I was listening to some groovy tunes so I couldn't make out what he was saying.<br />
<br />
I stopped, removed my gloves, toque, and ear buds, smiled patiently, thinking <i>this better be worth it</i>, and said "Pardon me."<br />
<br />
He said something about skis. Bewildered, I replied "Huh."<br />
<br />
"Your skis man! I found them, they're on top of the hill" to which he emphasized with a raised hand, pointing towards the hilltop.<br />
<br />
Even more bewildered I replied "What....skis?".<br />
<br />
"In case you're looking for your skis, I found them, they're up there" he replied with a mischievous grin.<br />
<br />
Hoodwinked and it's not even April Fools!<br />
<br />
Dude, funny!<br />
<br />
Meh.<br />
<br />
Not to confuse the issue, but Nordic Walking is also know as Urban Poling (correct) or Urban Trekking (incorrect, trekking is more of a long arduous journey similar to Ultra-marathons).<br />
<br />
Think of cross country ski-ing minus the skis. That's Nordic Walking in a nutshell. The poles help create a rhythmic, flowing movement of the entire body with an emphasis on arms, legs, and core. Nordic Walking is vigorous but, unlike running, there is little impact on the knees and hips. If used correctly the poles will alleviate some weight from the knees and hips. Some poles have built in shocks which help cushion the force on the arms as one plants the pole repeatedly with each step.<br />
<br />
Urban Poling is a real workout, make no mistake. You will work up a sweat and your heart rate will raise to a sustained 70 - 80% intensity. Your upper arms will ache and you'll sleep well. It pairs very well with my personal favourite exercise regime, Good Life Body Pump.<br />
<br />
I don't want to get into the 'how' of Nordic Walking because I'm not an instructor. The best online resource I can find is <a href="https://urbanpoling.com/intro-to-urban-poling/">Urban Poling</a>. There is also a small Urban Poling community in Winnipeg which one can track down online, but it's slim to non-existent. I'm more interested in the 'why' of Poling.<br />
<br />
I'm an injured runner. I have a torn meniscus, torn ACL, and arthritis in my right knee, and I suspect my left knee is not far behind. I've been fitted for a brace which will arrive in a couple of weeks. I'm hurtin' and I miss my running routine, especially my Sunday forest runs. Most of all I miss the socail aspect of running. Let's face it folks, not running bites.<br />
<br />
Does Nordic Walking help fill the void?<br />
<br />
The short answer is yes. Nordic Walking satisfies my innate need to be physically active outdoors. Nordic walking allows me to enter the mystic zone, and I feel mentally satisfied after a one hour intense walk. Physically I am drained but not to the same level as running. My knees still hurt (think low grade head ache in the knees), but nowhere near to the pain I have while running. I suggest all you injured runners give it a try.<br />
<br />
The longer, much more complicated answer, is no. Nordic Walking is excellent and I am enjoying it immensely, but it is not running.<br />
<br />
Running allows me to enter a world of altered states; an amalgam of pain, ecstasy, sweat, joy, and tears. Running gives me inner peace and knowledge that I am all that I can be, all that I have become. Running forges friendships where talk and laughs runs freely and earnestly. Running allows for a world where age, sexual identity, profession, background, culture become meaningless. Running is a world of perfection where our heart, muscle, bone, and mind combine to make perfection.<br />
<br />
That's all.<br />
<br />
Yo, good day to be alive.<br />
<br />
Mike<br />
<br />Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-39446732136701975882019-02-02T18:09:00.001-06:002019-02-03T12:22:53.855-06:00Knee Deep In A Rut<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAeeD4walKSkCgRtgElGhwFdhPse56ASnJRrkldKS76YE6Ybna0Bsr_7cW4QGysDVLdoLmQQn54fwrAupgPlRi4SWj29cPqC6Jp5-FsDZVOpqGq4WDQcBvh2ulo8FFI0VpbaCNG4apddRg/s1600/Stuck-in-a-rut-300x183.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="183" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAeeD4walKSkCgRtgElGhwFdhPse56ASnJRrkldKS76YE6Ybna0Bsr_7cW4QGysDVLdoLmQQn54fwrAupgPlRi4SWj29cPqC6Jp5-FsDZVOpqGq4WDQcBvh2ulo8FFI0VpbaCNG4apddRg/s1600/Stuck-in-a-rut-300x183.jpg" /></a></div>
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I'm in a rut; a Winnipeg in February kind of rut. You know; wheels spinning, gears grinding, hoping for a boost, need a push kind-of-a-rut.<br />
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The good doctor made a diagnosis today. Not the one I was hoping for but, oddly I feel better knowing exactly what's happening to my body. I thought at one point it was all in my head.<br />
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Turns out it's all in my knee; my right knee to be precise (but I suspect the left one is a little wonky and on borrowed time).<br />
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The good doc interpreted my MRI today. It seems I have a hat trick of ailments. I have a torn meniscus, a torn ACL, and ... sh*t ... degenerative arthritis.<br />
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The torn ACL stems from a prior tear from nasty trip on a forest gnome in April 2015 (see <a href="http://www.seemikerun.ca/2015/04/did-not-start.html">DNS</a>).<br />
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I have given up the large goals of marathon and ultras. I asked my doc if she thought a slow half-marathons was possible in time. Her averted eyes told me no. She then suggested working up to running for an hour at a time. Apparently running for an hour won't cause more damage. In fact, she says it will probably strengthen the knee. On the down side I have to wear one of those ugly bionic braces. On the plus side I have some pain management meds that seem to work well.<br />
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Surgery is an option, but I don't want to go that route just yet and neither does the doc.<br />
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I don't want to be a Miserable Mikey. I have it good. Hell, I can run for an hour. Some would give anything for that one privilege. I'm not complaining but it's my blog, my rut... I can whine if I want to!<br />
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Did someone say wine?<br />
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The hurt stems mostly from not being able to run. A large part of my identity is wrapped up in the running community. Not running means the absence of a positive social outlet. Not running means diminished energy. Not running means languishing mental health. Not running means the continual presence of absence. The knee hurts, but the soul does too.<br />
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I miss running in the zone where time slows and my mind flows freely.<br />
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I miss my Sunday morning trail run with my chatty friend, WD50 ;)<br />
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I miss running through the <a href="http://www.seemikerun.ca/2019/01/running-through-bush-of-ghosts-guest.html">bush of ghosts</a>.<br />
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I have discovered Nordic Walking (aka Urban Poling). It's a great upper body workout and it allows me to get out on the trails and build up speed. I would strongly encourage any hurtin' runner out there to work Urban Poling into their recovery plan. There's very little stress and way less pounding on the on the knees. I'll blog a article about Urban Poling soon.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ruwM86Hdc-ZL_0b6aHSC8nFiceK_rR-vvqRBVtXX1Jt-Fwy_O6JXecCJuCGHvndAHabk3UfHFDISxDqLjXsq3cAFFwEixL4S_NP_SmlZD3B6BOVWyb3QsJ7iHRk48SrgDbv4IUV0fZw8/s1600/B-240X1X71X-2T.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="300" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6ruwM86Hdc-ZL_0b6aHSC8nFiceK_rR-vvqRBVtXX1Jt-Fwy_O6JXecCJuCGHvndAHabk3UfHFDISxDqLjXsq3cAFFwEixL4S_NP_SmlZD3B6BOVWyb3QsJ7iHRk48SrgDbv4IUV0fZw8/s1600/B-240X1X71X-2T.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bionic Mike</td></tr>
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I thank <a href="https://www.inmotionnetwork.ca/">Dr. Christa Mason (In Motion Network)</a> for her support. She tells it straight, but she 'gets it'. She understands the pain is more than knee deep.<br />
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It's a good day to be alive.<br />
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MikeMikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-45372064021216981622019-01-08T15:52:00.000-06:002019-01-08T21:57:47.424-06:00Running Through the Bush of Ghosts; a guest blog by Tim MacKay<div class="separator" style="clear: both;">
<i>Brother Tim; </i></div>
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<i>We have travelled many hidden trails through dense bush. We have experienced the beauty of running in extreme conditions and extreme distances. We have shared intimate stories of ghosts past and present. We have bared our souls and exposed our true selves, our true identities. We have cussed and laughed and then cussed some more. We have have offered a hand up, literally and figuratively, to one another on many occasions. You have dragged my posterior over several lines in the sand and I have cussed you in gratitude.</i></div>
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<i>Tim, I identify deeply with this piece. Occasionally the ghost conspire and trip us on the path when we least expect their presence. You have shown vulnerability and have taken a risk. This, my friend, shows courage and strength. </i></div>
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<i>Thanks for this Tim. It's a good day to be alive, despite the ghosts or, perhaps, because of the ghosts?</i></div>
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<i>Mike</i></div>
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Crunch <br />
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crunch <br />
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breathe <br />
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breathe <br />
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crunch <br />
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crunch... <br />
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The snow underneath my feet responds to my pace with a rhythmic crunch, matched by a parallel rhythm in my breathing. There’s great comfort in the rhythm. It’s soothing, healing. It’s important. Maybe essential. The rhythm - the consistent beating - is what keeps me going. It marks the mental space I find the most comfort in, with a steady ‘left, right, in, out’ bringing calm and peace. And when set along a trail in the woods, the forest bathing me in solitude and simplicity, this healing rhythm is as close as I can come to perfection. <br />
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There’s no mystery to this. I’m not alone in treasuring the healing power of running’s rhythm and calm. I’m not alone in needing the solitude of a trail to run out my demons. I’m not alone in using running as an antidote to the stressors of life that challenge my mental health. Like many, I run to stay well. <br />
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People sometimes ask chronic runners what they might be running from. For some of us, it’s a very simple answer - ghosts! It’s a bit like the experience of the main character in Amos Tutuola’s novel My Life in the Bush of Ghosts. The novel tells a series of stories about a young Nigerian boy who finds himself alone in a haunted forest, where he is completely unprepared for the strange spirits he encounters and the unusual and dreamlike experiences he faces. Life is like that for many of us. We are unprepared for the sometimes nightmarish things that happen to and around us. And we sometimes end up carrying the ghosts of these experiences long after the events have ended. <br />
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Yet this oversimplifies it a bit too much, because the kind of running I’m talking about isn’t so much a ‘running from’ as it is a ‘running with’! Many of us run to find peace with the ghosts that we have come across. We run alongside them. The reality is that we may never be rid of the ghosts that haunt us, so running with them instead of away from them, befriending them, becomes the purpose. The bush of ghosts never fully goes away, it rarely gets cut down completely. We may find our way out of it for awhile, but invariably it sits somewhere over our shoulder waiting for an opportunity to swallow us again. The cure isn’t to run away. No, better to acknowledge it, embrace it, and find a rhythm to safely move through it, to befriend the spirits and ghosts and run with them. This is where wellness lives. In this sense, it might be better to ask, what are we running to! <br />
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Running’s healing rhythm is no accident. Like an EMDR session for PTSD, the firing of left and right sides of the body, the deep and rhythmic breathing, they all make perfect sense, synchronizing a healthy rhythm across the hemispheres of the brain. Running is a metronome of wellbeing, beating out a steady rhythm of coherence and calm. It’s not meditation - anyone who has spent even a second on a mediation cushion could tell the difference. But the quiet, contemplative rhythm is powerfully therapeutic. It’s a healthy compliment to meditation and other wellness practices. And the resulting fatigue helps too. For those who sometimes struggle, the value of deep, sound sleep is unequalled. The research is solid on this - as part of a comprehensive approach to wellness, running can help to counterbalance many of the symptoms of depression, anxiety, PTSD, and other challenges to mental wellbeing. <br />
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Some of us run more than others. Some run distances that others would even consider unwell - ‘crazy’, in fact. Some of us tire and run shorter distances as we age. But run we must. To be clear, not everyone who runs is running with ghosts. Not everyone who runs is using it as a strategy to stay mentally well. But for many, like me, running helps them navigate the bush of ghosts and keep moving through life. We tend to find each other and cluster in small groups of running buddies. We are comrades on the road and trail, despite each of us running through our own private bush of ghosts. Together and alone all at once, the friendships and solidarity providing an additional buffer to the ghosts. We run, sweat, hurt, and laugh together, making our way along untold kilometres of road and trail, step after step through the bush of ghosts. <br />
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This January, when Bell encourages us to “talk about it”, some of us will run instead. In this sense, running is a form of communication akin to dance, a single-track ballet many of us perform as we navigate our way to wellness. Running can be our “talk”. It’s dark and cold through the month of January, yet many of us are out there running. And now you know why - the ghosts are fewer, smaller and far more friendly when outside on the run then they would be if we stayed inside and sat. <br />
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Tim MacKayMikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-36876748691651190122018-11-25T21:21:00.002-06:002018-11-26T07:02:20.968-06:00Blow it Up! Campaign<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh12oDmgcEgVNRLykQ2dPfCBtJXWmHtAOaXSrHJLAhafnhjww0Bg48hdq92m_g73bz5oi8XXzV8ZnRAp8_rrDBL6Id90SKwxIYtThJSt4UCnpe9FV9DbRa4uZKdQcU6E8BrkLZAJ4fHNdIh/s1600/IMG-0965.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1416" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh12oDmgcEgVNRLykQ2dPfCBtJXWmHtAOaXSrHJLAhafnhjww0Bg48hdq92m_g73bz5oi8XXzV8ZnRAp8_rrDBL6Id90SKwxIYtThJSt4UCnpe9FV9DbRa4uZKdQcU6E8BrkLZAJ4fHNdIh/s320/IMG-0965.JPG" width="283" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Carly Peters interviewed by CBC</td></tr>
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We blew it up good on Harte Trail this morning. <b>The Blow it Up!</b> campaign had coffee, muffins, treats, tunes, heat, media, and lots and lots of high velocity whistles. Alas, someone forgot to invite the runners. We had a couple of lone runners and a few more walkers, but not the droves we had anticipated. Harte Trail, usually teaming with runners and hikers, was ...<i>insert cricket sound</i>...bare today.<br />
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Carly Walsh Peters is an active and much appreciated <a href="https://tedsrunforliteracy.com/">Ted's Run for Literacy </a>board member. In between her duties as a busy mom, wife, professional career women, she has organized the <b>Blow it Up! </b>campaign. The old maxim, i<i>f you want to get something done, ask a busy person</i>, applies in spades to Carly.<br />
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Unfortunately this campaign was borne from violence. A women was recently sexually assaulted by a man on this idyllic trail ...mere meters from where we set up. Coincidently, today is the <a href="http://www.un.org/en/events/endviolenceday/">United Nations International Day for Elimination of Violence Against Women </a> Out of tragedy grows hope. Ted's Run for Literacy received over $800 in anonymous donations to purchase whistles. Support was also offered by a <a href="https://www.hiviscity.com/">Hi-Vis Cit</a>y, a local safety company that provided the whistles at a substantial saving.<br />
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The Blow it Up Campaign provides free whistles and a comprehensive information sheet for women's safety on the trail. We believe sound, especially the shriek of a high velocity whistle, may prevent a sexual assault from occurring. As Carly says, "forget politeness, if you feel threatened, blow the whistle".<br />
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The tip sheet also offers suggestions for men on how to best support the women and girls in their lives. Upon reading it I immediately reflected on my own past practise and caused me to reflect inward on my attitudes and actions towards women. I consider myself one of the enlightened men, but even so, I've never run a mile in a woman's shoes. I take my safety for granted while trail running, while women run with heightened awareness of their surrounding.<br />
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Stay tuned for our next pop-up. Grab a whistle for yourself or someone you love.<br />
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It's a good day to be alive.<br />
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Mike<br />
<br />Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-62734887517636666052018-11-04T17:47:00.002-06:002018-11-04T18:59:19.116-06:00Male runners have privileges not experienced by women runners.<div class="separator" style="clear: both; text-align: center;">
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<i>Give a little whistle</i></div>
<i>Not just a little squeak, pucker up and blow.</i><br />
<i>And if your whistle is weak, yell!</i><br />
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<i>Jiminy Cricket</i><br />
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Last week I waxed poetic about running a single track trail along the Assiniboine River. I was in the moment and revelling in the natural beauty of this ancient river. I was approached from behind by a man who slowed to match my steps. I knew he was there, I could hear his footsteps and his breathing. I knew he wanted to pass but the dense forest and narrow trail made this impossible. We ran silently in single file for minutes.<br />
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I wasn't scared or concerned about my safety. At no time did I feel threatened or nervous. After several minutes of silence we engaged in a pleasant conversation before he pulled out on a flat section and passed me with a friendly wave.<br />
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I have come to realize that, as a man, I am privileged. I run trails solo through dense forest or dimly lit streets, night or day without fear of sexual assault or hurtful, sexualized comments and threats. Truth is, I don't give my safety a second thought. I run without a plan. I often don't share my whereabouts with my wife, or my expected return time. I just run, carefree, lost in bliss searching for perfection.<br />
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I expect all men share my relaxed attitude and run freely without a care. Please correct me if I'm wrong.<br />
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Women and girl runners do not enjoy the same freedom. They run with a heightened sense of awareness of their surroundings.<br />
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And so they should!<br />
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Last year 180 women were sexually assaulted in Winnipeg. Manitoba has the highest rate of sexual assault in Canada, almost double the national average. In 2016 about 109 people per 100,000 reported being sexually assaulted to police (the national rate is 58 per 100,000).<br />
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A female friend recently found a woman on Harte Trail who had just been sexually assaulted. Her presence frightened the man and he ran away. The attack took place at about about 6:10 PM in light dusk. There were plenty of people on the trail enjoying the last moments of fall. Harte Trail winds through family friendly Charleswood, perhaps the safest neighbourhood in the city. If women can't feel safe on Harte Trail they .... sheesh, this is depressing.<br />
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I invited female runners to comment. This is a sampling edited for clarity and brevity:<br />
<ul>
<li><i>I lost my courage to run alone. Maybe one day it will come back. Please be safe.</i></li>
<li><i>I always run there as it’s a block from my house It is isolated in some spots and as a woman I always am extra careful on trails. I have my phone out and take pictures of everyone on the trail. I can’t keep up with runners at the running room anymore so have to run alone 😕 I’m just careful.</i></li>
<li><i>I usually run on the seine river trail depending on the day it can be isolated or busy. I most often feel safe but getting more concerned about running alone on trails.</i></li>
<li><i>I’m afraid to run alone in general. I stay where it is busy and light out. It’s unfortunate, i feel I have to stay away from trails.</i></li>
<li><i>I won’t run on isolated paths. I usually stick to main roads. I would love to run on trails but I just don’t feel safe.</i></li>
<li><i>I do not feel safe running alone on isolated paths at any time of day. I will run on trails/bike paths with good visibility during the day alone without ear phones, but not after dark. I am wary of my surrounding and will be extra careful under bridges etc. Realistically this forces me to run indoors during the work week for 6-8 months of the year.</i></li>
<li><i>I like the trails so one ear bud in and ready to groin kick the heck out of anyone who bugs me.</i></li>
<li><i>I was attacked just walking home not running but still the incident left me feeling hurt, uneasy, angry, scared, vulnerable and weak. I was fortunate enough to escape the attackers hold and thankfully a car passed by in time for me to do so. That was 10 years ago and I'm still jumpy and get easily startled. </i></li>
<li><i>I run with a "personal protection device" and dog spray. Sadly, mace is illegal here so I need other forms of protection when out alone. </i></li>
<li><i>If someone is attacking me, I'll use any means to defend myself.</i></li>
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Many woman runners offered safety strategies including: dog spray, running with a buddy, have a plan, tell your plan, and stick to your plan. Another common strategy -news to me... again, male privilege talking here- is running with a whistle to alert others when in danger. Three long blasts from a whistle is the international code for distress so use it to your advantage.</div>
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In response, Ted's Run for Literacy Race Committee will purchase 100 high quality whistles & lanyard with a top ten list of trail running safety tips for women. We will distribute the whistles and top ten list free of charge to any woman or girl that requests one. We are partnering with a local company which will remain anonymous until the details are in place. Watch for details on Facebook and this blog.<br />
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Please do not view this as opportunistic. Our race committee is mostly woman (about 75%) and we truly do care about our community.</div>
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It's a good day to be alive.</div>
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Mike</div>
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Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-40950174259403282172018-10-28T19:03:00.001-05:002018-10-29T07:44:25.726-05:00Wolseley, A Runner's Paradise. <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLSySReYVmIrqv1e3cgk8VcC0846FMUYLEerz2MrXdFlYZN_Vr8jWMTJ5Napq8aknSmgNI9wsU1bK9kzfCpyh7cE1qgYwL8YAi4qBImxypv_xoKWr1VEO0l9rKEYxoyNQEWS9iW0yMQWzu/s1600/44839998_10161033292455646_6661694206823628800_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLSySReYVmIrqv1e3cgk8VcC0846FMUYLEerz2MrXdFlYZN_Vr8jWMTJ5Napq8aknSmgNI9wsU1bK9kzfCpyh7cE1qgYwL8YAi4qBImxypv_xoKWr1VEO0l9rKEYxoyNQEWS9iW0yMQWzu/s320/44839998_10161033292455646_6661694206823628800_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Olmands Creek, Wolseley<br />
Photo Credit Brad Cartman</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I know you think you live in the best neighbourhood in Winnipeg, but sorry, you're wrong.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Wolseley is the best darn neighbourhood in Winnipeg. Five minutes from the most iconic intersection in Canada - <i>tragically closed to foot traffic by car culture suburbanites who are least invested in a thriving downtown neighbourhood. </i>Known locally by the moniker <i>The Granola Belt, </i>home of Tall Grass Prairie Bakery, and the mystic jewel of the flatlands, Prairie Sky Bookstore. We love our trees almost as much as we welcome diversity. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We hold true the values of the 60's hippy counter culture, but we wear better clothes and keep better hair <i>- thank goodness. </i>We drive a Prius or equivalent or we chill with Peg Car or Tapp.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We border The West End, West Broadway, St James, and our rich cousins to the south, old wealth Wellington Crescent. We identify with exciting West Broadway for it is a neighbourhood in transition, much like the Wolseley of the 1970's. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Charleswood is a close second. With it's old village charm, young families, and access to Assiniboine Forest makes for an appealing neighbourhood, but, sorry, it ain't Wolseley, not even close.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Throw a stone in any direction in Wolseley and you're on a breathtaking urban trail of self discovery, beauty <i>- such beauty-</i> and inner peace. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Today I ran an eight mile in Wolseley. I ran a trail hugging the low track of Assiniboine River. Dozens of Canada Geese comically landing feet first on the calm brown water... insatiably squawking, honking Oh Canada for all who listen.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Today I ran eight miles in Wolseley. I ran along grand old Wellington Crescent lined proudly with ancient Elms and benches. The water fountain, so welcoming, is closed for the winter, but will surely return with the promise of summer. Runners and walkers smile and wave as we pass. I thrive in the loveliness and smile at the perfection.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Today I ran eight miles in Wolseley. A young man approached from behind on a skinny trail. I knew he wanted to pass but the single track made it all but impossible. Instead this marvellous young man took my old pace, my old breath. He engaged me in beautifully positive conversation. We were equal in that moment, old and young, running single file. His name is Arden and he knows of me from this old blog.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Today I ran eight miles in Wolseley. I ran in organic kaleidoscope circles along tinted oblique trails while my mind wandered and my body flowed through time. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I am all that I can be.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It's a good day to be alive.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Mike</span><br />
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<br />Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-54466917236887725772018-10-13T18:38:00.000-05:002018-10-14T18:10:12.613-05:00Barkley Fall Classic Ultra Marathon, for Em. The 'Why" of what we do.<div class="separator" style="clear: both; text-align: center;">
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<i>I may have met Em while visiting my son at University of Waterloo ON, but I can't be sure. I was surrounded by young people all in pursuit of higher education, higher understanding of our fragile world. All were laughing, inviting, and living life to the utmost. Beer, good cheer, and organic fair abounds... Matt stands out along with James and Joe. They were there-are there- for my son Max and daughter Jordana. These young people are the future. They stumble together, they laugh together, and - with the passing of dear young Em- they cry together. Please read this guest blog by Matt Morison who attempts to explains the 'why' of what we do.</i><br />
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<i>It is, my dear friend, a good day to be alive.</i></div>
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<i>Mike </i><br />
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<tr><td class="tr-caption" style="text-align: center;">For Em ... love of my life, light of my world.</td></tr>
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The Barkley Fall Classic, or BFC for short, is a 50ish-km course through some very gnarly terrain in the beautiful Smoky Mountains of Tennessee in Frozen Head State Park. The climbs are known to be outrageous, somewhere in the neighbourhood of 12,000 feet of gain over the 50 km, while the entrants and race directors are known to be eccentric and hilarious. This race is a much easier and shorter version of the infamous Barkley Marathons held each spring in the same location, and recently has been the subject of a few great documentaries – give it a Google if you have a spare 90 mins and haven’t seen them. <br />
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As a Winnipegger attempting to train for this race, I am glad to have read the <a href="http://www.seemikerun.ca/2011/03/hill-training-garbage-hill.html">old Garbage Hill post on Mike’s blog</a> detailing some of the different routes around Winnipeg’s main topographic feature - of course, built of trash. At least knowing there were a couple different ways up and down the hill made it slightly more interesting doing the endless hilly mile repeats. I wouldn’t even call it boring as there are often lots of cute dogs, friendly runners, and beautiful sunsets to enjoy while doing runs there. That said, as beautiful as many of the hundreds of garbage repeats were, they were quite often marked with violent sobs and many tears as well. This race report needs a very difficult but important introduction to the why of running this race. <br />
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I sat on the fence about how and whether to include some of the details of my personal life and journey leading up to this race in this report. I had initially decided to keep things private - but after hearing from Mike, who was both very understanding and encouraging, suggested that if I felt comfortable sharing, it could be helpful to anybody out their reading going through their own trauma and struggle. With that in mind, and also reading the <a href="http://www.seemikerun.ca/2018/07/chasing-rainbows-reflecting-on-loss.html">guest blog by Farahnaz Afaq</a>, which really hit home for me in terms of running through and with grief, I decided to lay it all bare. So the truth is I signed up for this race as part of the catharsis I have found through running, in attempting to find healthy ways to grieve the sudden loss of my partner. In January of 2018, Emily Ruston Mann, the love of my life, and light in the world for so many friends and family members, passed away suddenly, without any warning, from an undetected pulmonary embolism.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQr15ch8LctT8VwOJ5FXe7SCkyg4pt8_ps6MVqlgEsAh0IbvSyorjM5JJTw0Ow1vj1C6MGcmQyLsQ5x6ML_4kJtu5-jQh0g1hgAUc2uEDf92mK3gGpgrrmxmIEwGDcCZSZ2BWKKDqXvJwS/s1600/em+1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="570" data-original-width="424" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQr15ch8LctT8VwOJ5FXe7SCkyg4pt8_ps6MVqlgEsAh0IbvSyorjM5JJTw0Ow1vj1C6MGcmQyLsQ5x6ML_4kJtu5-jQh0g1hgAUc2uEDf92mK3gGpgrrmxmIEwGDcCZSZ2BWKKDqXvJwS/s320/em+1.png" width="238" /></a></td></tr>
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Emily and I in Drumheller AB on a cross continental road trip </div>
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after she finished her Masters Degree in the fall 2016.</div>
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My life was instantly shattered that night. To this day, which feels not at all yet far removed from last winter, it is still very hard for me to accurately describe so many of the feelings that made up (and still make up) my everyday existence so changed by loss. Pure rage, numbness, hopelessness, frustration, confusion, doubt. Fake laughter, real laughter, fake smiles, real smiles. Tears, dry heaving, yelling into my pillow, lying on my floor staring catatonically at the ceiling and ignoring texts from friends and family until I am ready to talk to people again, and then going on to feel nearly normal for a week at a time before it all crumbles again some night. It’s all the new life I am living now, which can be so dominated by grief that everything else is pale. But one thing that I started to focus on was that the end of a life need not be strictly about death. Reflecting on an amazing life (and <a href="https://uwaterloo.ca/environment/news/remembering-emily-mann">Emily’s life truly was amazing</a>) can take all sorts of forms. For the incredible way that Emily lived her life so thoughtfully and which such care for others, I could feel her encouragement for me to find something to just keep myself afloat. There were many ways I have tried my damndest to honour Em’s memory, whether it is listening carefully to someone tell their story, gardening in a community plot, saving seeds for friends, trying to find helpful ways to volunteer my time, write mail to friends, enjoy lots of delicious local and healthy food, but also enjoy cheddar-covered popcorn. Not that my (and other peoples) memories of Emily can ever be reduced to just a list of activities, but these things that remind us of the way that she lived and moved in the world. I am not nearly close to Emily at being so good at doing all those things, but I try. <br />
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But in amongst all that, I know Emily would want me to find a healthy way through this grief. Somehow, it was clear to me what to do there. I latched on to an old passion for running. I used to run. And I think I actually feel like I used to be pretty fast at one point when I was younger – not fast fast, but I actually felt like I could really leave it on the line in an 800 or 1500 m. Despite many years off from the sport, stumbling upon hearing about this race this past February gave me something to actually look forward to. To be excited about. It was very foreign at the time, in such a dark place, to feel hope. But it is undeniable that it was there. So I started to run. I ran on the river trail for dozens and dozens of kilometers per week. I went out at weird hours of the night with my dog and cried and yelled out loud to nobody in an empty Assiniboine Park, running laps on cold nights over icy patches of road. I trained. I felt like I was healing sometimes, only to be knocked down by strong and overwhelming waves of grief, only to get up again, and train more. I got injured. I got sick. I went to physio. I went to <a href="https://akosuaathletictherapy.wordpress.com/">AT/osteopathy</a> - a huge help. I trained more. I got <a href="http://jimfinlayson.com/coaching/">a coach</a> (who was amazing). I got a <a href="https://www.linkedin.com/in/jillian-macdonald-41aba7117/">personal trainer</a> (also amazing). I cried. I hit the gym. I trained more. I trained more than I have ever trained for anything. <br />
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And suddenly after many months of a weird time warp of tears and miles – race weekend arrived with a bang. After arriving in Tennessee and checking in to pick up my bib and receive a course map, I tried to make sense of what I had actually signed up for. Did I have a chance to finish it? Was I a failure if I didn’t make it? Would Emily be shaking her head at me for trying to do this? Probably. I had so many questions. I tried to strike up some conversations with a few BFC veterans, desperate for some more information about the route. I had heard all sorts of horror stories from previous years of runners ending up many kilometers off-course, lost in the woods and wondering what went wrong – of course, in this race you are permitted no navigational aids other than a compass and the cloth map you are provided. No GPS, no altimeter, no smart phones. Luckily the overwhelmingly friendly-yet-sarcastic group of runners I sat with were also poring over the map and making course notes the night before which I happily tried to listen in and contribute where I could. <br />
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After a fitful sleep and some half-awake packing up and double-checking my gear, I was off to the start line. We gathered in a big open field and traded anxious well wishes to each other. The cutoffs are known to be very tight in this race and most years somewhere around 2/3rds of racers will be counted as DNFs (did-not-finish-ers), for any number of reasons - but getting caught up in the cutoffs being one of them. I couldn’t help but think as I looked around me that 66% of all these athletic looking people wouldn’t make it to the end in time. How could I possibly hope to finish if most of these fit-looking people couldn’t? I shook my head and told myself that I flew all this way and I am going to leave it all out on the course and if I didn’t finish I was going to have no second thoughts about it. There was no way I was missing the cutoffs only to think “man, if only I tried a little little bit harder” – if I was going to fail, I was going to fail in a magnificent way. People would remember that guy who failed as hard as you possibly could. That would be me. <br />
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And all of a sudden we were toeing the line and eagerly watching the race director for another strange tradition of the race – it begins with the lighting of his ceremonial “starting gun” cigarette – once the tip glows red, we are free to start – and suddenly - we were off – it was happening. The first mile and a half of this race is on a pretty much flat paved road into a campground – the danger is letting yourself get comfortable and think that it might all be this easy. But within 10 minutes we found ourselves at the base of the Bird Mountain Trail. The dense tree cover makes it hard to tell exactly how far up we are going but I knew from looking at the map we were in for a seemingly-endless set of switchbacks going up a couple thousand feet for the next couple of hours. <br />
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The “conga line” tradition people had mentioned the night before came true, where the narrow single track on the sharp edge of switchbacks overlooking several-meter drops prevented any sort of passing, at least safely, for the first hour of the course. This may end up being a blessing is what I had to tell myself, thinking that at least this was preventing me from going out too hard and regretting in halfway through the run. But at the same time, the thought of those tight cutoffs began looming in the background of my mind as we moved along at a slow collective pace. The first cutoff was at 7.6 miles, requiring you to get there in 4 hours. Of course on flat ground this pace would not be a problem for most ultramarathon runners – but this course was it’s own beast and even that first cutoff would surely claim a few victims.</div>
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Even great pictures can never do these climbs justice but go try running up the toboggan/sliding </div>
<span style="text-align: left;">hill portion of garbage hill a couple of hundred times and scrape yourself with a couple </span><span style="text-align: left;">of sharp nails</span><span style="font-size: 12.8px;"></span><br />
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every repeat. That might approximate these sections well. Here I am at the front of this group<br />
trying to thrash through some sharp vegetation. Photo Credit, Misty Wong.</div>
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Luckily I rolled into the first cutoff point at 2 hours 30 minutes, cruising in with plenty of time. I gulped down the remainder of my bladder of water/Skratch drink and stuffed some of the trademark snacks of this race into my stomach – greasy and spicy sausage nibs called Slim Jims. I, in all seriousness, had heard these were popular at this race as fuel and so I had literally trained one night by eating a king-size Slim Jim and then doing a hour easy run just to see how it felt/sat in my stomach. It’s not a pleasant feeling but the high-fat protein feels like it somehow acts as a disgusting jet fuel for runners. <br />
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The next sections of the course saw runners really spread out a lot more which was welcome after navigating conga lines for several hours. I find myself almost alone at times, worrying if I am still on course before turning a corner or switchback and seeing runners in front or behind me. I still second guess myself (wondering if I should be sure if I’m actually going the right way just because I am following some one else ….. who might be lost themselves) but keep checking the map and it all seems/feels right. The course is officiated by a series of people with small hole punches who punch letter-shaped holes into the bottom of your bib which eventually spell out a message, which proves you actually went and did the whole course in the right order. <br />
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The hours go by and the heat starts cranking up. We started the day around 20 degrees Celsuis and humid, and we are up to the low-mid 30s at this point. Which happened to coincide perfectly with some of steepest climbs of the entire course. Everyone’s pace moves from slow to glacial as runners are forced either onto all fours to scramble the uphills, or often on their butts to slide down the downhills, which are just too steep and slippery to head down. Halfway through these gnarly climbs we are treated to a very cool section of the course which goes literally in, over, and under through a big culvert, a decommissioned max-security prison. This jail used to house James Earl Ray, the coward who murdered Dr. Rev. Martin Luther King Jr. many years ago, who famously attempted and failed to escape the penitentiary. </div>
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Just after coming over the biggest climb of the course, only about four miles to go </div>
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before until the "decision point". Thanks to Misty Wong for the great photographs.</div>
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As the brutal climbs come to an end, I keep checking my $8 Casio stopwatch (remember, no GPS!) to see where I am at with the cutoffs. The two main timings I had to keep in mind were making it to the decision point by 9.5 hours, and the finish line by 13 hours, 20 minutes. The decision point happens at mile 22.6 – if you arrive there in time, you are given the choice to either continue on as normal to finish the race on another 7 miles of treacherous steep trail - or to take a nice easy 0.7 mile flat road back to the starting line and end your race early. With some strong effort on the runnable last 4 miles leading up to it, I hit the decision point in 8 hours 20 minutes, beating the cutoff. The choice was clear – I was finishing this cruel and sadistic race.</div>
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<tr><td class="tr-caption" style="text-align: center;">The aftermath on my shins on crashing around on the course.</td></tr>
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I set onwards, although within 15 or 20 minutes, the heat gave way to the skies opening up and dumping some serious rain on us – the remains of Hurricane Florence. I also realised I hadn’t actually really seen anyone else since I set off on the last leg – was I actually still on course? Was I lost? Almost 9 hours in, exhausted and wet and feeling confused, having not really stopped all day, I sat down on the forest floor to try and rehydrate, stretch, see where I was, having been somewhere on the verge of tears for a few hours from just all of the emotions associated with running this race and the times I had been through while training starting to bubble up. And I truly had no idea where I was at. I checked the map and compass and started wondering about walking backwards where I came from to see if I could retrace my steps. I thought about Emily, I thought about failure, about why I was here. I don’t know how deep the hole of thought could have gotten but it was suddenly interrupted when I hear something behind me… “Hey man! Nice hat!” <br />
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I turn around and there is a smiling face – a fellow Canadian who had been wearing a matching Canadian Trail Running Company 5 panel hat to the one I had one now. I joked to friends that this hat saved my race, but it was really this fellow runner. He literally and emotionally picked me up off of that forest floor and put me back onto the trail and reassured me we were still on course. We ran the entire remainder of the race together, picking up the pace all the way to the end. Special thanks to David Varty for running with me to the finish and to Devin Morrow and James Janzen for getting me that hat. <br />
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And somehow, at 11 hours and 45 minutes after we had begun, I staggered across the finish line, found the nearest clump of grass and fell into a heap but couldn’t tear the stupid grin off my face. There was a strange mix of emotions – love and loss and life and achievement and grief can work together in mysterious ways. But after that sort of physical challenge, the real forefront of your brain seems to be focused only on one thing – lying down, not moving, and just <a href="https://www.youtube.com/watch?v=n8aAaGDNosQ">smiling</a>. <br />
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The BFC class of 2018 had a fantastic year, besting the highest finish rate ever for the BFC at a whopping 48%, huge congrats to everyone who ran and gave it their all. I know there were many people who had DNFed in previous years who earned their medal this year, but also people who maybe fell short of their goal this year who will surely be back in the future to conquer this race – I am going to be rooting for them from either near or afar. I know for many of them, the training might have already begun looking ahead to next September. Maybe next year I will be even be back again myself, but in the process of training for this race, the journey itself was just as, or if not more important than, the destination. Finding a way to honour Emily by doing this for myself to get through this pain, was in a way, also, for her. It’s hard for me to describe so I will leave it at that. <br />
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I somehow arrived the next evening into the Winnipeg airport, surrounded and surprised by my amazing friends and family who waited (unknownst to me) outside the gate. They had tried to bring me a bottle of my favourite scotch, but perhaps fittingly, it fell out of someone’s arms and smashed on the airport floor about 15 seconds before I came through the international arrivals doors. <br />
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I was home. <br />
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For anyone still reading, may your next run (or any challenge in your life) be hopefully easier than this one but may it also be rewarding and difficult enough to learn something about yourself also.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIMgPeVIKzwaEM_RZE1meJK_ll4TCpzl-TakQt5LmDc6vQGEg19vMZR70pKmFS1COWqoVm6Yt_F1ObQ8D_p_hJmQTsNcpSSGmXyS06MCyFMaLwWyn-imkhkKysW3EgClSiXgdD9bqjsEKR/s1600/Picture1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="683" data-original-width="662" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIMgPeVIKzwaEM_RZE1meJK_ll4TCpzl-TakQt5LmDc6vQGEg19vMZR70pKmFS1COWqoVm6Yt_F1ObQ8D_p_hJmQTsNcpSSGmXyS06MCyFMaLwWyn-imkhkKysW3EgClSiXgdD9bqjsEKR/s320/Picture1.png" width="310" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="text-align: left;">
A grand welcome at the airport from amazing friends and family. </div>
<div style="text-align: left;">
So much for that Laphroaig though!</div>
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</tbody></table>
</div>
<div>
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<div>
Matt Morison<br />
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Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-33284039842520435802018-09-26T20:22:00.000-05:002018-09-26T20:48:14.190-05:00Two Stalwarts Honoured by their Community<div class="separator" style="clear: both; text-align: center;">
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This evening at the Kenaston Running Room Aldo Furlan and Lorraine Walton were honoured for their devotion to Winnipeg's running community. They are known widely in running circles and are dearly loved by all. These two stalwarts give freely of their time and expertise, expecting nothing in return save the warmth of a hug or the good cheer of a smile. Yes, these two are well deserving of our accolades.<br />
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<div class="separator" style="clear: both; text-align: center;">
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About 75 people stood alongside Running Room founder John Stanton and cheered mightily for Lorraine and Aldo. Manitoba Marathon Race Director, Rachel Munday, was present along with Event Director, Chris Walton. The Iron Man Crew, fresh from victory, were there in force and added strength to the evening. There was levity. There were tears. Their was warmth all around. But you ask, "was there cake".<br />
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Relax friends, runners love their cake and there was plenty to be had (as we quietly estimate calories and burn time... <i style="text-align: center;">Oh just a sliver please, I'm training for ... ). </i><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnSK54WlQXQHo-XVoAcZAO614omI6ttFPlRmtvcPEqIF5v1XPVZCJCt_x1XkyqoG_QhXqdZfUuXCB82KBwExgvazaCcN3DrN6XVvv2hzfNL33BPuyXKpXj8cCFmNnq_nwsm7oCrsINMSdt/s1600/IMG_0843.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnSK54WlQXQHo-XVoAcZAO614omI6ttFPlRmtvcPEqIF5v1XPVZCJCt_x1XkyqoG_QhXqdZfUuXCB82KBwExgvazaCcN3DrN6XVvv2hzfNL33BPuyXKpXj8cCFmNnq_nwsm7oCrsINMSdt/s320/IMG_0843.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Lorraine Walton and John Stanton</td></tr>
</tbody></table>
Lorraine Walton is retiring from almost 10 years as manager of the Kenaston Running Room. She was roasted for her ability to "twist the arms" of pace bunnies and clinic instructor. Having had my arm twisted many times by Lorraine I can personally attest to the twist... it doesn't quite hurt, it's not full force, but it's a hair's breadth from a total snap. Yes, she looks sweet on the outside, but we know she's a real dynamo, a real leader, and a real good person.<br />
<br />
Lorraine is not retiring to greener pastures. She says she will continue to be active in the community. She promised she will come back as a pace bunny and clinic instructor. She will make the best clinic instructor. She's dedicated, hard working, knowledgable and, by gosh, she has the shoe clinic nailed!<br />
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Lorraine ended her presentation in near-tears, holding back for later. Rachel was seen drying her eyes off in the corner and several others smiled pensively as Lorraine spoke of the true love she holds for her community, her family.<br />
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Thank you Lorraine Walton. We are better, stronger, healthier because of you.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCrh5fs37Lxkr7cUalSBcp3a_elb_qL4lvANdYUTrZ_AW9YCKz2I-09bEiZ_K76OStDNwkj5zTzCDCvgvS5Z-gHPDQhBj46MsBxvLl5f56TB7P9IhdSgA4wjjR__SIXv7s_Vf197Nu4svb/s1600/IMG_0833.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCrh5fs37Lxkr7cUalSBcp3a_elb_qL4lvANdYUTrZ_AW9YCKz2I-09bEiZ_K76OStDNwkj5zTzCDCvgvS5Z-gHPDQhBj46MsBxvLl5f56TB7P9IhdSgA4wjjR__SIXv7s_Vf197Nu4svb/s320/IMG_0833.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Aldo Furlan and John Stantio</td></tr>
</tbody></table>
Aldo Furlan was presented with the Running Room Volunteer of the Year award by Chris Walton. Aldo is a friend to many but I like to think our friendship runs deeper than most. Aldo is lovingly known for his <i>~ abstract ~ bizarre ~</i> thinking. I tease Aldo saying before I met him I was 6' 2" with a full head of hair and was frequently mistaken for Robert Redford. Having worked and played with Aldo for ten years I'm now a mere shadow of my former self. If that what it takes to call Aldo my friend then I consider myself a winner.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI8MR4k0oTasOvpP4jqekmyklen3udc0pBz34oHpQ-J-jsByKV4gxyZqYex96wGQ17d4rmGfx2NjGY02VWUk7K8HgUQrlQKdUnrRoW4qx2ekHSn9s0-Er5D7gNtV9GUIMuRs3YZxnGlIMz/s1600/0.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI8MR4k0oTasOvpP4jqekmyklen3udc0pBz34oHpQ-J-jsByKV4gxyZqYex96wGQ17d4rmGfx2NjGY02VWUk7K8HgUQrlQKdUnrRoW4qx2ekHSn9s0-Er5D7gNtV9GUIMuRs3YZxnGlIMz/s320/0.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chris Walton embraces Aldo Furlan</td></tr>
</tbody></table>
Aldo is a founding member of Ted's Run for Literacy. His contribution to <i>the little race that could</i> is invaluable. His expertise and willingness to help out in any capacity, his unbridled energy, his positivity, his humour, and so much more has contributed strongly to the success of Ted's Run for Literacy (September 22, <span style="color: red;"><b>2019</b></span>... just saying). Aldo goes further than anyone can reasonably expect of a volunteer and then he goes beyond the impossible. We are deeply gratified (and lucky) to have Aldo on our committee.<br />
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Twice a weekend all summer Aldo 'pops up' on trails in and around Winnipeg. He provides tired runners with the hydration and sustenance necessary to complete their goals. He chats and laughs with the runners and makes them feel good about themselves and their goals. He volunteers with dozens of races. He is an executive member of Manitoba Runners' Association. Quite frankly, our community is stronger, much, stronger for Aldo.<br />
<br />
Thank you Aldo Furlan.<br />
<br />
It's a good day to be alive in the presence of Lorraine and Aldo.<br />
<br />
MikeMikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-56326886114905492562018-09-17T11:50:00.002-05:002018-09-19T09:23:38.143-05:00The Fix Bites, Raw Energy Reviewed<span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;"><i>She was told if she folded 1,000 paper cranes the gods would grant her wish, she wished to get well. She folded 644 cranes before she died.</i></span></span><br />
<span style="background-color: white; color: #1f2626;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></span>
<span style="background-color: white; color: #1f2626;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i>Eleanor Coerr, from her book <u>Sadako and the Thousand Cranes.</u></i></span></span><br />
<span style="background-color: white; color: #1f2626;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i><u><br /></u></i></span></span>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWnZaWHPbO7LYiIIV97f50sywgzzr_5g3coyPC3CUgwjpeVZ6jZRMLz3oO9J3dtZ1vQphuVGfJV_UEuHc72bWIAjuoKRHeNRiDSpAEo9qnzN43r9Pnn-b99cskln4IkpTLRVMujCQnU2Pi/s1600/38405061_249143232372984_2766320153963528192_n-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="320" data-original-width="320" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWnZaWHPbO7LYiIIV97f50sywgzzr_5g3coyPC3CUgwjpeVZ6jZRMLz3oO9J3dtZ1vQphuVGfJV_UEuHc72bWIAjuoKRHeNRiDSpAEo9qnzN43r9Pnn-b99cskln4IkpTLRVMujCQnU2Pi/s200/38405061_249143232372984_2766320153963528192_n-1.jpg" width="200" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #1f2626;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #1f2626;">Kamsack, Saskatchewan is a town of 1,899 kindly souls nestled snuggly in the Assiniboine River Valley at the confluence of the Assiniboine and Whitesands Rivers. </span><span style="background-color: white; color: #1f2626;">Kamsack is the home of Eleanor Coerr, author of </span><u style="background-color: white; color: #1f2626;">Sadako and the Thousand Cranes</u><span style="background-color: white; color: #1f2626;">. According to Mayor Nancy Brunt Kamsack is "a great place to call home".</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #1f2626;"><br /></span>
<span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;">Kamsack is also a great place for recent entrepreneur Susan Leis to launch her small batch, organic, mostly local <b>Fit Bite </b>protein snacks. She imports the hemp for from Manitoba so you know it's got to be good! </span></span><span style="background-color: white; color: #1f2626;">A slice of Manitoba in each bite, just saying. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #1f2626;"><br /></span>
<span style="background-color: white;"><span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;">Susan approached <b>See Mike Run</b> to ask for a review of Fix Bites. We hammered out the rules over a Stella's sandwich and coffee. </span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
</span><br />
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Rule #1, we won't compare Fix Bites to other local Energy snacks reviewed earlier on See Mike Run.</span> </span></li>
</ul>
<ul>
<li><span style="font-family: "arial" , "helvetica" , sans-serif;">Rule #2, keep it light, keep it fun. </span></li>
</ul>
<span style="font-family: "arial" , "helvetica" , sans-serif;">T<span style="font-family: "arial" , "helvetica" , sans-serif;">hat's about it; ezy pzy.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">It's a good day to be alive.</span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
Mike</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9s_rlMhklJTEWBwXrC1m6DOUwRQZuFgx3EUaLrhrkw_4WXQvOBb4s-ATkFSRaHIDPqeL_rM4f60V_Oeak7erX1yyPP6PqU2QixlyaVloWismBx6wPki60uupO5h7I7ucq0qnFoYCkVTAi/s1600/AJSLP_24_2_316fig0.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="300" data-original-width="600" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9s_rlMhklJTEWBwXrC1m6DOUwRQZuFgx3EUaLrhrkw_4WXQvOBb4s-ATkFSRaHIDPqeL_rM4f60V_Oeak7erX1yyPP6PqU2QixlyaVloWismBx6wPki60uupO5h7I7ucq0qnFoYCkVTAi/s320/AJSLP_24_2_316fig0.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Big Review!</span></b></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">Seven people of varying fitness levels were provided a sample pack of all six Fix Bite flavours. Some are walkers, some runners, some busy moms and professionals on the fly, some are Iron Man competitors, and some are ultra runners planning their next 100 mile event. All are nutrition conscious and savvy consumers. They were asked to answer six questions while sampling Fix Bites:</span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<ul>
<li><span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;"><b>Out of the box.</b> Describe in a tweet what you see in terms of packaging and general appeal.</span></li>
</ul>
<ul>
<li><span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;"><b>Sniff Test</b>: Sniff all 6 samples. Comment/ describe.</span></li>
</ul>
<ul>
<li><span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;"><b>Taste Test:</b> Taste all six. Award 6 points to favourite flavour, 5 to next favourite ... 1 to least favourite.</span></li>
</ul>
<ul>
<li><span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;"><b>Sustainability: </b> Describe in a tweet, did the Fix Bite hold up to your workout? Was it fresh despite not being refrigerated, carried on the run, squished at the bottom of your purse or gym bag? </span></li>
</ul>
<ul>
<li><span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;"><b>Satisfaction:</b> Did Fix Bite satisfy a hunger urge and keep you from defaulting to sweets. How satisfied are you in terms of 'happy tummy'?</span></li>
</ul>
<ul>
<li><span style="color: #1f2626; font-family: "arial" , "helvetica" , sans-serif;"><b>No Holds Barred: </b>Comment openly and truthfully. Would you recommend Fix Bites to a friend? Would you buy Fix Bites? What's the best part/ worst part of Fix Bites? </span></li>
</ul>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibu5ZxqmW0zGG_APzA_7-MwHGZRFnObiH0FS-lNTSu989bY2KHLa7lfBO7TRzYJt7dJQ0YtYCo6PyScNoPdj7E4Cebo3AyDW24RfpAvnyrEsCq2Lwf5fSato7gKWcBtscopbrdS3ac1ury/s1600/6a00d83451f00f69e201b7c744e0dc970b-500wi.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="343" data-original-width="482" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibu5ZxqmW0zGG_APzA_7-MwHGZRFnObiH0FS-lNTSu989bY2KHLa7lfBO7TRzYJt7dJQ0YtYCo6PyScNoPdj7E4Cebo3AyDW24RfpAvnyrEsCq2Lwf5fSato7gKWcBtscopbrdS3ac1ury/s200/6a00d83451f00f69e201b7c744e0dc970b-500wi.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Out of the Box</b></span></td></tr>
</tbody></table>
<h3 style="text-align: left;">
<span style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="background-color: yellow;"><span style="font-family: "arial" , "helvetica" , sans-serif;">CW:</span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"> The coloured foil makes
me think of chocolate truffles; appealing visually. However, it gives off a
very homemade vibe, which can have its pros and cons.</span></span></span></h3>
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<span lang="EN-CA" style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: orange;">MH</span>: Very appealing box and nice colours for the
wrapping. Not sure if that’s the qty for a box that size but felt a little
empty.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-CA"><span style="background-color: lime;">AM</span>: </span>The appearance of the individual Fix bites reminded me of quality Street chocolates from my youth, So I was excited to try them.The only negative comment I have about the appearance of the fix bites, Is that the wrappers appeared cracked and the colour was rubbed off a few of them.</span><br />
<span style="font-size: 12pt;"><br /></span>
<span style="background-color: #e06666;">TM</span>: <span style="font-family: "arial" , "helvetica" , sans-serif;">It’s like a gift box containing a rainbow of healthy treats. Packaging is basic but I assume this will shift as the product becomes more ‘factory’ produced </span></div>
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<span style="background-color: magenta;">JY</span><span style="background-color: white;">:</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">As I am not a twit, I have no idea how to tweet. I like the presentation. I was pleasantly surprised when I saw the nice box. Opening up and seeing nice shining foil wrap was pleasant. At first I thought, good sized portions. For 6 samples though, the box was a bit too big. </span></div>
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<span style="background-color: #cccccc;">DW</span>: <span style="font-family: "arial" , "helvetica" , sans-serif;">First impressions - I liked the packaging of the Fix Bites, especially that it's not over packaged with plastic and can be recycled or even reused. I will say that the name of the product was not very noticeable to me which is probably important to the company. The coloured wrappers for each Fix Bite work fine. I found all of the bites to be filling and love that the ingredients are all 'real' food.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF2yZPmPmm2Ogs-rUIwUUdAa4qG4KE7R4UQbS5BfvY0KKnOVMEb25NkYbUheCBCjOhMHuw7YAq2MsGuWgeiVpXtxDezWD1GiKS5M_z1JSPcB44ekfeCA4io1gyWMcSmszJyLc0KP1pSZGk/s1600/download.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="182" data-original-width="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgF2yZPmPmm2Ogs-rUIwUUdAa4qG4KE7R4UQbS5BfvY0KKnOVMEb25NkYbUheCBCjOhMHuw7YAq2MsGuWgeiVpXtxDezWD1GiKS5M_z1JSPcB44ekfeCA4io1gyWMcSmszJyLc0KP1pSZGk/s1600/download.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Sniff Test</b></span></td></tr>
</tbody></table>
<h3 style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small; font-weight: normal;"><span style="background-color: yellow;">CW</span>: </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small; font-weight: normal;">They all kind of smelled
the same. The lemon one probably stood out most b/c it’s a different
flavour/smell than most energy products.</span></h3>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
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<span lang="EN-CA" style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: orange;">MH</span>: Most orange wrap (cookie dough), least
silver (truffle) – almost no scent<o:p></o:p></span><br />
<span lang="EN-CA" style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span lang="EN-CA"><span style="background-color: lime;">AM</span>: </span>The fix bite that I found most intriguing by smell was the yellow one. The least intriguing for me was the purple one.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: #e06666;">TM</span>: </span>Lemon Fix Bite: no lemon smell, in fact no smell at all. Not much lemon taste either. I was anticipating this one the most – it was good but a bit of a let-down on the absence of lemon flavour. Truffle Fix Bite: absence of scent but very appealing cluster of nuts visible from the moment the foil came off. Excellent nutty flavour and crunch. Loved this one. PB & J: my favourite. Lived up to the PB element, not so much the J. <br />
<br />
<span style="background-color: magenta;">JY:</span> They all had lovely aroma. I like the smell of cinnamon. <br />
<br />
<span style="background-color: #cccccc;">DW</span>: <span style="font-family: "arial" , "helvetica" , sans-serif;">Truffle smells great, PW & J smelled like peanut butter which I love the jam was more subtle, Coffee smells like coffee but tasted more like molasses,</span></div>
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<br /></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih5xm68h-0jEt8VEephrcoBfXZbH49t2MBIf_E8ffzKNusBFKdaIfSXrN68-gXWFxUeHTIOTv5Ss4vdna2WgMo_j5b_HDU514E_znh007jAE5Nh33CRosw6aqNTxBeeoPfgZU0f3FXM8gx/s1600/Screen+Shot+2018-09-17+at+11.35.47+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="386" data-original-width="635" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEih5xm68h-0jEt8VEephrcoBfXZbH49t2MBIf_E8ffzKNusBFKdaIfSXrN68-gXWFxUeHTIOTv5Ss4vdna2WgMo_j5b_HDU514E_znh007jAE5Nh33CRosw6aqNTxBeeoPfgZU0f3FXM8gx/s400/Screen+Shot+2018-09-17+at+11.35.47+AM.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;"><b>TasteTest</b></span><br />Participants rated the flavour based on 6 points f<br />or favourite, 5 for next favourite... 1 for least. </span></td></tr>
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Sustainability</b></span></td></tr>
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<span style="background-color: yellow; font-family: "arial" , "helvetica" , sans-serif;">CW</span><span style="font-family: "arial" , "helvetica" , sans-serif;">: Carried in purse and did not squish. Held shape when unwrapped. Some flavours crumbled a bit once you started eating. Certainly was fresh; no stale taste. </span></div>
<div>
<div style="text-align: start;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="text-align: center;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="text-align: center;"><span style="background-color: orange;">MH</span>: </span><span style="text-align: center;">Survived a 3km run in a run belt and a 30km
bike ride in a jersey pocket. No crumbling, packaging held up.</span></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif; text-align: center;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="text-align: center;"><span style="background-color: lime;">AM</span>:</span></span>They held up really well in my gym bag. There was no squishing or falling apart. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: #e06666;">TM</span>: None of these could be classified as ‘fresh’. They all have a stiff consistency that would remain unchanged if I drove over it. That said, most were pleasantly chewable, if you like nuts. However, I Loved the nut free fix bite as an option for my other daily workout - going to work daily. </span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: magenta;">JY:</span> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> The Truffle Fix Bite crumbled in my hand and tasted very dry.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: #cccccc;">DW</span>: I only ate them after a workout and not during so did not test for running with one in a fuel belt or how they would hold up if re-wrapped to eat throughout a run.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Satisfaction</b></span><br />
<br /></td></tr>
</tbody></table>
<h3 style="text-align: left;">
<span style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="background-color: orange;"><br />MH</span>: Very much so, used it as a mid morning and
mid afternoon snack.</span></span></h3>
<div>
<span style="background-color: yellow; font-family: "arial" , "helvetica" , sans-serif;">CW</span><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">: </span><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">Used as my 3 o'clock snack to beat the crash. Had just enough sweetness to satisfy the time of day. Could probably eat two to feel truly. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="background-color: lime;"><br /></span></span></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="background-color: lime;">AM</span>: </span></span>I was surprised at how well these fix bites curbed my hunger. I was full for about 2 hours post-workout. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: #e06666;">TM:</span> </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Post workout </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> of satisfaction but they are small and dense – tempted to eat more than one at a sitting.</span><span style="font-family: "calibri" , sans-serif; font-size: 12pt;"> </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: magenta;">JY:</span> I did consume 5 of them at different time either before or after a run or workout and found them to keep me satisfied.</span><br />
<span style="font-family: "calibri" , sans-serif; font-size: 12pt;"><br /></span>
<span style="font-family: "calibri" , sans-serif; font-size: 12pt;"><br /></span>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Bullet 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Number 5"/>
<w:LsdException Locked="false" Priority="10" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Closing"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Signature"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="true"
UnhideWhenUsed="true" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="List Continue 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Message Header"/>
<w:LsdException Locked="false" Priority="11" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Salutation"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Date"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text First Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Heading"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Body Text Indent 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Block Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Hyperlink"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="FollowedHyperlink"/>
<w:LsdException Locked="false" Priority="22" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Document Map"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqBeWSD_z4u0NXKi_U2jNPlBGEoNoi1mBBLiWIIELueGoR5XWIg5ItydBa2j2MJt7Pa3X8_s7JdOE3GNB5OdE4ezp_qX9QM7gJ3BWUTivRf9_Ct3xLP4uvvNVQ1MZy74k9KGBJS9jZ3C94/s1600/35034253-cartoon-wrestler-ready-to-fight-isolated-on-white.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1145" data-original-width="1300" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqBeWSD_z4u0NXKi_U2jNPlBGEoNoi1mBBLiWIIELueGoR5XWIg5ItydBa2j2MJt7Pa3X8_s7JdOE3GNB5OdE4ezp_qX9QM7gJ3BWUTivRf9_Ct3xLP4uvvNVQ1MZy74k9KGBJS9jZ3C94/s200/35034253-cartoon-wrestler-ready-to-fight-isolated-on-white.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">No Holds Barred</span></b></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><span style="background-color: yellow;">CW:</span> I think with it being a raw product you have to be flexible with the texture. Personally, I found that the ones with coconut and hemp kind of got stuck in your teeth, which if you were using during a workout is kind of annoying; no one likes to be still swishing bits of food around in your mouth while working out. However, as a snack it can be forgiven a bit more. I think we’re used to “bar” formats so there’s a certain expectation of compact ingredients.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I really liked the lemon one. I think it stands out from the traditional energy products which usually are chocolate or PB flavoured. It was fresh and zingy. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I found the rest of the bites to all have a similar taste, with the hemp being the overriding flavour – aside from the coffee one which the molasses made stand out (I personally like that taste; some might not).</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">The simplicity of products is a pro and con. Of course everyone, myself included, enjoy unprocessed products with simple ingredients. The small size format of this is great. But, that being said, I might not be so inclined to buy something I could probably make myself (aka I don’t feel confident in creating a homemade GORP bar, but could probably make a sturdy energy ball).</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: orange;">MH</span>: I would recommend them as a light snack to take the edge off between meals or prior to a shorter workout. Not sure there is enough carbs/serving for a single one to help on an a longer endurance workout (>1 hour). Would have to take quite a few. Would suggest bumping carbs up to hit a 3 or 4 to 1 ratio of carb/protein if being marketed for recovery. Truffle has too much fat and, in particular saturated fat, for a healthy snack. I would probably buy some to have on hand.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: lime;">AM</span>: I enjoyed these bites a lot. I like the portability, and size. I also appreciated the healthy taste. I probably would use these more for an afternoon snack as opposed to post-workout, as I prefer to have a bit more protein right afterwards.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="background-color: cyan; font-family: "arial" , "helvetica" , sans-serif;">JK:</span><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">Most Favourite is the gold Lemon Fix Bite. Not much smell, but not unpleasant. Delicious flavour, good texture, lemony, but not acidy, good lemon/date flavour, not greasy. I really like the overall nutrition content. Tastes really fresh and real.</span><br />
<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">Least favourite is the purple Nut Free. Not much smell appeal, flavour is not awesome, more wholesome, reminds me of eating a fresh fig, could use more flavour, the lemon is also nut free, but has more flavour. </span><br />
<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="background-color: #e06666; font-family: "arial" , "helvetica" , sans-serif;">TM</span><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;">: </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Post workout sense of satisfaction but they are small and dense – tempted to eat more than one at a sitting.</span><br />
<br />
<span style="background-color: magenta;">JY:</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Would I buy them? Coffee, Lemon, and PB & J, Brown, yes depending on price point. Truffle? - definitely not. If marketed well, they should be a good seller.</span><br />
<br />
<span style="background-color: #cccccc;">DW</span>: <span style="font-family: "arial" , "helvetica" , sans-serif;">Truffle, almost tastes like a rum ball, noticed an odd after taste but it faded fairly quickly. Taste like molasses, this one was not for me. I'm not usually a fan of cookie dough flavours because I find them to be too sweet but this one was quite good</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Plain Text"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="E-mail Signature"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Top of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Bottom of Form"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal (Web)"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Acronym"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Address"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Cite"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Code"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Definition"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Keyboard"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Preformatted"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Sample"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Typewriter"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="HTML Variable"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Normal Table"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="annotation subject"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="No List"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Outline List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Simple 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Classic 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Colorful 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Columns 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Grid 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table List 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table 3D effects 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Contemporary"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Elegant"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Professional"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Subtle 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Web 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Balloon Text"/>
<w:LsdException Locked="false" Priority="39" Name="Table Grid"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Table Theme"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 1"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 2"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 3"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 4"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 5"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 6"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 7"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 8"/>
<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
Name="Note Level 9"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" SemiHidden="true" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" QFormat="true"
Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" QFormat="true"
Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" QFormat="true"
Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" QFormat="true"
Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" QFormat="true"
Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" QFormat="true"
Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" SemiHidden="true"
UnhideWhenUsed="true" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" SemiHidden="true"
UnhideWhenUsed="true" QFormat="true" Name="TOC Heading"/>
<w:LsdException Locked="false" Priority="41" Name="Plain Table 1"/>
<w:LsdException Locked="false" Priority="42" Name="Plain Table 2"/>
<w:LsdException Locked="false" Priority="43" Name="Plain Table 3"/>
<w:LsdException Locked="false" Priority="44" Name="Plain Table 4"/>
<w:LsdException Locked="false" Priority="45" Name="Plain Table 5"/>
<w:LsdException Locked="false" Priority="40" Name="Grid Table Light"/>
<w:LsdException Locked="false" Priority="46" Name="Grid Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="Grid Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="Grid Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="Grid Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="Grid Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="Grid Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="Grid Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="Grid Table 5 Dark Accent 6"/>
<w:LsdException Locked="false" Priority="51"
Name="Grid Table 6 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="52"
Name="Grid Table 7 Colorful Accent 6"/>
<w:LsdException Locked="false" Priority="46" Name="List Table 1 Light"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark"/>
<w:LsdException Locked="false" Priority="51" Name="List Table 6 Colorful"/>
<w:LsdException Locked="false" Priority="52" Name="List Table 7 Colorful"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 1"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 1"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 1"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 1"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 1"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 1"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 2"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 2"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 2"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 2"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 2"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 2"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 3"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 3"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 3"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 3"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 3"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 3"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 4"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 4"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 4"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 4"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 4"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 4"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 5"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 5"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 5"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 5"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 5"/>
<w:LsdException Locked="false" Priority="51"
Name="List Table 6 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="52"
Name="List Table 7 Colorful Accent 5"/>
<w:LsdException Locked="false" Priority="46"
Name="List Table 1 Light Accent 6"/>
<w:LsdException Locked="false" Priority="47" Name="List Table 2 Accent 6"/>
<w:LsdException Locked="false" Priority="48" Name="List Table 3 Accent 6"/>
<w:LsdException Locked="false" Priority="49" Name="List Table 4 Accent 6"/>
<w:LsdException Locked="false" Priority="50" Name="List Table 5 Dark Accent 6"/>
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<!--StartFragment-->
<br />
<div class="MsoNormal">
<span lang="EN-CA"><o:p></o:p></span></div>
<!--EndFragment--></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #1f2626;"><span style="font-weight: bold;">* </span>With</span> thanks to Jen Kirkwood, Tim MacKay, Carly Walsh, Darcie Wadelius, Jo-Anne Yuskin, Ainsley MacDougall, and Marc Hache.</span><br />
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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</style>Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-21482515501220715692018-09-09T17:52:00.002-05:002019-05-26T17:43:55.797-05:00Winnipeg 10 & 10, 2018<div jsname="U8S5sf" style="line-height: 1.24; margin-bottom: 12px;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Full disclosure... I didn't bandit the course but I came close several times. I prefer to consider myself an on-course pacer dude with attitude or, if that doesn't work for you, a volunteer course clown. I did exit the course at aid stations but truthfully I indulged in a couple shots of gator aid from a sympathetic volunteer, and the police waved me through at Broadway even when I mouthed 'no'. My apologies to Race Director Chris Walton for the semi banditing. For my penance I will sponsor a child runner at next week's Point Douglas Run.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I've been in a runners' frump due to an injury which is on the mend, slowly. I did not register for the 10 & 10 because I've just come off 6 weeks of vacation in Newfoundland where (another disclosure) I indulged heavily in local cuisine and drink (about 8 pounds worth of fun and abandon according to the dastardly bathroom scale).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Ahh Newfoundland, paradise on Earth. I did manage a couple of extraordinary costal runs which I will blog in the coming weeks.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The 10 & 10 revived my spirit. I ran the course backwards and off to the side. I felt like a runner today for the first time in several months. I felt the strength returning to my legs, my heart pumping in perfect synchronization with my lungs, the coolness of the wind and the soft rain on my face.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I am reminded of health and good vibrations. My people, my community, all smiling on the outside while grimacing on the inside. The cheers of 'hey Mike' melt my heart and move me forward despite the niggling pain just below the surface. I encourage all. I tell them it's a good day, a good day to be alive and watch them glow with sheer determination.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I grooved and moved down Wellington. I danced a cheerful beat along Sherbrook. I am all that I can be.... I run happily and smile broadly.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I am the course clown in my enthusiasm.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I love watching MRA Hall of Fame Inductee, Alice Sherwin in the last few miles of any race. Her face aglow with focus and biting determination. This young teacher is an inspiration to her students and her community. She makes Winnipeg proud.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Dr. Chris Frank knows only one speed, bullet fast, and then he runs home after capturing a 62 minute 10 miler. I can't describe his face while he runs... it's a beautiful sight to behold, all sweaty, all focussed, all fighting. He is what I dreamed I could become.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicA926ZU1mlf-eVZqknRMrwUAw0k9SvENOq1T75j3y_nKMpDi4UpasR_HjDGaC52zbbCbPW-KTnO_wVByy0OeegSOESSSEYvTILuQh_eBe5HMq97kvXOXigCWDnoKWK6SyxAnWZLWZzM0I/s1600/q-nxGD7u7WNZrDs3i-zWrCbxHn7Y8CnVl06xDC1J7Lk-1536x2048.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicA926ZU1mlf-eVZqknRMrwUAw0k9SvENOq1T75j3y_nKMpDi4UpasR_HjDGaC52zbbCbPW-KTnO_wVByy0OeegSOESSSEYvTILuQh_eBe5HMq97kvXOXigCWDnoKWK6SyxAnWZLWZzM0I/s320/q-nxGD7u7WNZrDs3i-zWrCbxHn7Y8CnVl06xDC1J7Lk-1536x2048.jpg" width="240" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Young Jonas found his legs a mere three years ago, and look at him now, screaming, no screeching fast, and so focussed. I had the brief pleasure of running along side his lithe frame. He slowed and politely chatted with this old guy. I said "I've lost my speed Jonas, you go boy" and that he did, like a Nausa rocket, he exploded into overdrive and left me puzzled, puzzled in amazement at the potential of the human body. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You go Jonas!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Don't stop.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Ever.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I have lost my speed.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I am proud of my community. I am proud of all who take the initiative to lace up, to show up, to make a commitment to positive well being.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">It is, and don't take my word, ask any runner, a good day to be alive.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Mike</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">...and I think of Jo....</span><br />
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<br />Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-13137236244087405792018-08-12T16:29:00.000-05:002019-01-09T21:41:48.435-06:00Minnesota Voyageur 50 Mile Trail Run (MVTR) A Guest blog by Melissa Budd<div class="separator" style="clear: both; text-align: left;">
<i>Please enjoys another fabulous guest blog race report from everybody's fave ultra-runner, Melissa Budd. I'm publishing this blog overlooking the ocean in Nova Scotia... view's amazing, the vibe is is chill, running shoes stowed somewhere in a heap, grill's warming up.</i></div>
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<i>It's a good day to be alive.</i></div>
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<i>Mike</i></div>
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The Voyageur is one of the oldest ultra marathons in the nation. It's a beautiful run that starts in the small town in Carlton (during “Carlton Daze”) through Jay Cooke State Park, alongside the St. Louis River, through woodland trails, ravines and creek crossings, and power lines to the Duluth Zoo and then back again. <br />
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It’s rugged, scenic and exhilarating. All for $60 you say? Not if you get the early bird price of $50. At only a dollar per mile, you really get your money’s worth. That doesn’t even include the spread at the end AND free showers to remind you where you chaffed the hardest. <br />
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I ran the Voyageur in 2014 and was excited to do it again 4 years later. There really are so many good reasons to love this run. <br />
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1. It is challenging, yet doable. The rough terrain is periodic and is easily forgotten when you have so much stunning nature to look at. <br />
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2. It is well supported. There are aid stations every 3-4 miles with so much variety. Potatoes, pickles, fruit, candies, ice, sandwiches etc… The volunteers are second to none. You are greeted with cheers no matter what place you are running and you get individual attention. <br />
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3. The course is widely varied. There is single track, rugged rocks and roots, lush trails in the forest, dusty steep power lines, muddy ravines with creek crossings, a little bit of pavement, a climb up Spirit Mountain, views of Lake Superior. You are never bored. <br />
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4. The history. This is MVTR’s 37 year running. It is where Scott Jurek did his first ultra. His course record that has held for 20 years was broken this year by Ben Cogger. Ben was bit by wasps not once, but twice while running the first half of the race. His lip swelled up, but apparently didn’t slow him down. <br />
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5. The comradery. Almost everyone who was ahead of me (and on their way back) either gave encouraging nods or smiles or comments of “looking strong”, “way to go” – even the elites. </div>
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The race started Saturday, July 28th at 6 am. Right away the Hawaiian shirts that some of the organizers and runners were wearing were noticeable. Before the anthem, we were told why. It was to honour Shane Olsen. He was an ultra runner and photographer for the MVTR that had died recently (and he had a penchant for Hawaiian shirts). There were a few moments of silence, then the anthem and then we were off. </div>
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* <i>ED. See Mike Run honours the memory of Shane Olson by displaying a stylish Hawaiian Shirt in the side bar for one month. </i></div>
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There was a little pavement in town before hitting the single track on the Jay Cooke State Trail. If you are talented and fast, it is imperative to sprint this portion. I was not, so I settled into the “conga line”. The reason for the line back up is that the first part of the trail is rocky and root covered – somewhat like the Hunt Lake trail if you have ever done that. With 469 entered (I’m not sure how many DNS) there were points when the line stood still. I took some pictures to pass the time. </div>
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By the time I got to the first aid station (3.5 miles in) I looked like I jumped into a lake with all my gear on. This run is notoriously humid…make no mistake, you will get chaffing. <br />
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There is an iconic swinging bridge you get to cross over the St. Louis River and it is one of my favorite spots of the race. Foolishly I stopped to take some pictures – but it was worth it. <br />
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Miles 4-8 brought some soft grassy trails through the woods. Uphill, downhill, never quite flat but at this point in the race, it didn’t seem difficult. I would describe the scenery as “Fern Gully”. Beautiful and lush. After mile 8 came some steeper ascents and descents into the ravines and creek crossings. I came across runner #294 at the bottom of a particularly steep ravine.<br />
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He looked like he needed a sandwich. I glanced enviously at his shoes sitting beside him. The shoes I was wearing were not a good choice. I had never worn them for runs over 9 miles. They have no cushion but great grip. I made the rookie mistake of “trying something new for the race”. It wasn’t panning out for me. I had to leave #294’s shoes as I am a recovering Mennonite that can’t live with guilt. </div>
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After the ravines came the power lines. You have to work hard on these but they are not impossible. I like going fast on the downs but I’m slow on the climbs. I passed people going down and got passed going up. Some year I have to work on getting better on my climbs. I’m not sure why I think that it will “magically” happen… <br />
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After the power lines there is some trail, some pavement and more trail. Getting to Fond du Lac aid station, there was nothing really to report except the fact that I wasn’t going as fast as I anticipated. I don’t know if it was my shoes, or the half iron man I did recently – but I already knew I wouldn’t be breaking 12 hours. At Skyline Parkway (mile 21.6) I dropped my pack (I could get it on the way back), picked up a cold Coke and kept going. </div>
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I regretted dropping off my pack because, after a little more uphill, I was at the top of Spirit Mountain and had the most beautiful view of Lake Superior. It is also entertaining to see the chair lifts with mountain bikes on them and the Alpine Coasters on their way down. <br />
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Got to the turn around in 6 hours. I spent a few minutes getting Vaseline for some nasty chafing going on in several places (despite wearing compression shorts under my regular shorts). I knew I would have an uphill climb to get back to the top of Spirit Mountain. I took the time to walk a bit as I was feeling an energy low. Felt nauseous as well. I was probably lacking electrolytes. Back at Skyline Parkway I grabbed a 750 ml bottle of Gatorade. I walked and drank the whole thing. It took about ½ hour, but I started to feel better and started to run again. </div>
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Time and miles passed. Around mile 35, I heard loud thunder. I was hoping that I would get through the powerlines and ravines without heavy rain. The powerlines aren’t horrendous, but when wet, they would be an entirely different story. I was under a lot of tree cover and just felt sprinkling. <br />
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Mile 37 I hit the power lines. No rain and it didn’t seem too bad. The trail was definitely wetter and made it slow going, but I was happy that my mind had conjured up a worse fate than what reality was. </div>
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As I hit the ravines, I could tell that Carlton must have got hit pretty hard. The ravine section was slippery. There were a few points where I got partway up and slid down. Later, I found out that it hailed in Carlton around the 9-10 hour mark. <br />
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At 47 miles in, I knew that the last 2 miles would be slippery on the rocks and roots. I looked at the time and it was already over 12 hours. The first 2 miles took at least half an hour on the way out, I knew it would take at least 50 minutes on the way back. Add another mile onto that and I knew I wouldn’t even break the 13 hour mark. There wasn’t much I could do about it except keep going. <br />
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The rocks and roots were difficult to navigate when wet. I was incredibly happy once I was over that section. Running into town I increased my speed. Finishing, I was happy, but spent . I was kind of looking forward to a shower, but with all of the chaffing, I knew the shower would hurt more than I was hurting now. Finished in 13:30, certainly not my best time, but happy to just finish. I will come back again!! <br />
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Melissa Budd</div>
Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-46518032138712723702018-07-26T22:01:00.001-05:002018-07-27T22:30:13.962-05:00Chasing Rainbows; Reflecting on loss, love, and my first 50 mile ultra-marathon. A guest blog by Farahnaz Afaq<div class="MsoNormal" style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>This guest blog submitted by Farahnaz Afaq is a powerful tribute to her brother who died unexpectedly within days leading up to her first 50 mile ultra, <u>Free To Run</u>, in Vermont, USA. Farahnaz was born and <span style="font-size: 14.6667px;">raised</span> in <span style="font-size: 14.6667px;">Afghanistan where she experienced trauma and extreme gender discrimination</span><span style="font-size: 11pt;">. She wraps the memory of her brother around her heart. This is a story of running beneath rainbows in search of peace and harmony. </span></i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>It's a good day to be alive,</i></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>Mike</i></span><br />
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Three o’clock AM - the hotel’s wake-up call is ringing while my alarm goes off in the corner of the hotel room. I crawl out of my side of the king-size bed that I am sharing with my friend Zahra. Blind in the dark, I find my way to the bathroom. I look at myself in the mirror and think to myself that this is another day. The pain is hurting my heart and I am overwhelmed by the feeling that it will stay there forever. But then I slap myself and tell myself that today will be a new beginning. After months of training like a maniac for my first ever 50-mile running competition, losing my beloved brother only a few days before the race had completely thrown me off course and made me contemplate quitting. But I knew he would have wanted me to compete. “I cannot give up. I have not come this far to give up now. I cannot let down my brother who was my inspiration and friends who supported and helped me so I would be prepared for the race.” I thought fondly of Mac, Joan, Barbara and Roy, Spartanburg, SC family who had taken care of me and made sure I did not lack anything during my training. </div>
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I originally signed up for the race to support Free to Run, a non-profit organization that empowers and educates women in conflict-affected communities (like many in my native Afghanistan) by providing them outdoor activities. Growing up in Afghanistan and as a refugee in Pakistan and Iran, Free to Run’s mission spoke to me very much. As a child, I was not able to do any kind of outdoor activities or sports, just because I was a woman. I was constantly reminded by my society that the purpose of being a woman was to raise children and take care of the family. There were many things that I was forbidden to do or have because of my gender. In fact, when I was young, I loved the rain because of the likelihood of rainbows appearing. I desperately wanted to walk underneath a rainbow, because of an Afghan myth that said to do so would change your gender - and I wanted nothing more than be a boy…<br />
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Free to Run’s emphasis on sports, and giving greater confidence to girls that they can do the same things as boys, is just what I would have loved to have when I was young, and I was willing to sign up for a 50-mile race to support this great organisation.<br />
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Then everything changed. In the week before the race, I read the terrible news from facebook that my brother Sadullah had passed away unexpectedly back home on Friday, Sept 8th. I cried and cried and cried and hoped a family member would tell me that the news were wrong. I kept calling my family all over the world, none of them answered. But after hearing my sister’s voice at 10:00PM I realized that the news were correct and I was not having a bad dream. It was a harsh reality - it never occurred to me that I might lose my young brother. My entire body ached and I felt my heart was on fire. I wanted to be with my family so badly to share the grief. But I was in my room surrounded by Joan, Barbara and my roommates, Elena and Juliana, who were confused and did not know the reasons behind my screams and crying. Running was the last thing on my mind. And yet here I was, on the morning of race day on Sept 16th, somehow trying to get through the day, and survive a brutal 50-mile run.<br />
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Four thirty AM - I met my American host family on the trail. They were already wide awake and started cheering as soon as they saw me. After Zahra’s and my short speech on Afghanistan to the twenty fellow 50-milers, I found myself following my headlights on the Pittsfield trail running in the dark.The trail was a 12.5 mile loop, which we had to do four times. While doing my first lap, I started thinking of Sadullah, my life’s purpose and the hope I recently lost, trying to find inner peace and strength. </div>
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I ran the first and second laps fast without even noticing. I was the first woman to complete the first lap, and still in second position by the time I finished the second lap. I had so much emotion inside of me, that I ran 25 whole miles without feeling any physical pain. Instead, I was remembering little funny moments I had with my brother. As my host family from Vermont had told me “wrap your brother in your heart and just run with him.” That is what I did; I felt his presence throughout the 12:27:00 hours I was out there, climbing hills and sighing out the pain when running downhill. <br />
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But during the third and fourth laps, the pain caught up with me; I felt it crawl up to my legs, especially my knees and ankles. The pain was real and I was assured that I am not having a bad dream about my brother. Luckily, my pacers Taylor and Marie were wonderful in distracting me. While climbing uphills I blacked out a few times, felt sick to my stomach and got really bad cramps underneath my right rib, but I kept going. I kept thinking to myself, “Today is my day to change my life and tomorrow my story will change many others, especially Afghan girls’ lives, so do not give up!” Miles 42-48 I walked most of the time, not feeling my legs except sharp knee pain, with Marie’s words echoing in my ears: “One step at a time! Remember, every step forward makes us get closer to the finish line. You are not competing against anyone but yourself. I want you to cross the finish line with a smile.” She was right, my entire life has been filled with challenges, but with the support of my family, I have always kept moving forward. When I was a refugee girl at three years’ old, I was told that if I wanted to live, I must not stop running until I had crossed the border. I was taught that death was possible at any moment. When I was six years old, I was told to leave my only childhood toy, a doll, behind in order to carry bread for our survival while crossing another border. But today I was running towards my dreams, in search of lifting myself up in order to find myself again and in order to get the lost hope. <br />
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With the cheers and love of my American host family, Mr. Robert, Ms. Lea Ann, Hanah and Colin, I managed to make it to the mile 48 aid station. Mr. Robert took my Camelbak to refill and Marie asked me to stop and eat something. But my mind was focused and my eyes zoomed through the woods and saw nothing but the finish line. Wobbling around I crossed the road and entered into the woods. Mr. Robert and Marie’s voice echoed in my ears “have something to drink and eat.” But I did not understand what they were saying. I turned back and with the loudest voice I could muster, I screamed “I love you all!” I heard my host family saying “we love you more!” and Ms. Lea Ann ran behind me and made sure I was good to go. I took a deep breath and started running again. Marie caught up with me and gave me some of her water. Mr. Robert on my left and Ms. Lea Ann on my right started running alongside me. Both were prepared to hold me if I fell. I felt the power, energy and love. I let go of the grief of Sadullah’s loss and filled the void with my family’s love. I promised to cross the finish line with a smile and to “turn this pain into positive energy and love for my family, friends, nephew, niece and unborn children” as my master, friend, teacher, role model and my life changer, Connie had said. <br />
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The race in Pittsfield was not only about finishing my first 50 mile ultramarathon. It reminded me that life is filled with ups and downs, that we have to make sure not to give up easily despite hardships we might be facing. It reminded me that even though I might feel weak, I am stronger than I think. Weak because there are certain things in this world that are impossible for me to change. Nothing I will do will bring my brother back. Strong, because there are many things I can change. For instance, I did this race despite going through the hardest time of my life. I did it because it matters. This was not only about running and my capabilities of how far my mind and body could go. This was about humans rights and equality and showing my appreciation for the opportunities and freedoms I have been given. <br />
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As a naive child, I chased rainbows all the time, in my quest to <span style="font-family: "times new roman" , serif; font-size: 12pt;">become a boy. But now I proudly stand tall and say “I am a
woman” … “an </span><span style="font-family: "times new roman" , serif; font-size: 12pt; text-indent: 36pt;">As a naive child, I chased rainbows all the time, in my
quest to become a boy. But now I proudly stand tall and say “I am a woman” …
“an ultra-marathon woman!”</span><br />
<span style="font-family: "times new roman" , serif; font-size: 12pt; text-indent: 36pt;"><br /></span>
<span style="font-family: "times new roman" , serif; font-size: 12pt; text-indent: 36pt;">Written by Ultra-marathon Woman, Farahnaz Afaq</span><br />
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Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.com0tag:blogger.com,1999:blog-7584982878804667025.post-90730154049516453372018-07-11T11:35:00.000-05:002018-07-11T17:51:28.600-05:00The Great New York Running Expositions 2018; A guest blog by Melissa Budd<i>This race report by Winnipeg ultra-runner, triathlete Melissa Budd is about Melissa and her running friend David Fielder's experience at the <a href="http://www.tgny100.com/index">The Great New York Running Exposition</a>. This course is 100.3 miles and runs through all five New York boroughs. The cut off is 30 hours and the race begins and ends in Time Square. Spoiler alert... Melissa gets lost, she loses her passport, she takes a tumble, but does she finish? Read on dear friends! It's a good day to be alive, Mike</i><br />
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<tr><td class="tr-caption" style="text-align: center;">Melissa Budd, 3rd row, left of centre, burgundy hat</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">On June 23, 2018 at 5:00 AM I embarked on a unique race called the TGNY100 – The Great New York Running Exposition. I blame this endeavour on my friend, Sean Mick. I met Sean doing Lean Horse 100 in 2017. I made a simple comment on one of his posts about the run on Facebook, and six months later, I’m in the greatest city in the world with 100 miles in front of me. Sean lives in New York and offered his place to crash, and a guide to run with. How could I say no? </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />The TGNY100 is the brainchild of race director Phil McCarthy, assisted by Trishul Lorne Cherns. Cherns is impressive, he has run the Sri Chinmoy Self Transcendence 3100 mile 3 times . This run is even more awe inspiring in that it consists of a one mile looped city block in Flushings Queens. Trishul is originally Canadian but now lives in NYC and has finished 250 ultra runs. Phil McCarthy, the R.D. is equally remarkable. He holds many ultra records and has run races like Badwater, Western States, and many 24 hour national championships. He also finished first at the Sri Chinmoy 240 hours in 2013. These two guys are legends! Check out <a href="https://www.youtube.com/watch?v=61oiMj8vQrQ">this short film about the race. </a></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />The course is 100.3 miles. It runs north through Manhattan, over the Broadway Bridge into the Bronx, through parks and greenways to Orchard Beach, over the Triborough Bridge into Queens, through the Queens park corridor, including Flushing Meadows Park/Unisphere, then to Rockaway Beach, Coney Island, and the Brooklyn Bridge back to Manhattan. The terrain is generally flat to gently rolling, with the biggest hills coming in the first 10 miles up through Inwood Hill Park, and the larger bridges that are crossed. There are about two miles of trails in Van Cortlandt Park and a short trail section at Orchard Beach and another short section in Alley Pond Park, otherwise the course is all paved. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">Melissa was here.</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My runner partner in crime David and I boarded a plane, and late Wednesday night, we found ourselves cabbing it to the upper west side to meet Sean and start our adventure! Thursday was great, Sean, being 8 months recently local, was a phenomenal tour guide. I wished I had known how far we were going to walk that day, I would have opted for running shoes, not cute shoes. We explored Manhattan and I was loving every moment. We went through Central Park, used the subway, toured the southern tip, visited Trinity Church, walked up and down the Brooklyn Bridge, saw the George Washington Monument, the Statue of Liberty, the location where John Lennon got shot and so much more. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Thursday evening, I got the opportunity to see the show “Hamilton” again on Broadway. I absolutely love Hamilton and find the story to be life changing inspiring. On Friday we took a bike ride to see Columbia University, gawk at the beautiful Riverside Church and pick up our race kits. I did have one stressor though, to make a long story short, I was passportless on Friday. I called the consulate, but I couldn’t do anything about it until Monday. All I knew was I could not fly out on Sunday. I was stressed out, however, like my husband Leigh said, “There are worse things than to be stuck in New York for a few extra days”. I tried to put it out of my mind, although I felt uneasy without a passport. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">What happened to Spiderman? Send us a message if you read this.</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Saturday morning started with a 3:30 am wake up, breakfast (avocado on toast) and a 4 am subway trip to Time Square. We found the start and waited as the anticipation grew. There were all kinds of people from all over the place. There were 2 other people from Canada, people from Germany, locals, Japan, Philippians, and Australia. There were 129 people on the official start list with 22 of the entrants entered in the 100Km and the other 107 in the 100 miler. Some people had full out costumes like Spiderman and a cowboy wearing tiny cheetah booty shorts. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />We started out with a few words from the RD and then the countdown. Off we went, heading north out of Time Square, to Broadway, Columbus Circle and then Central Park. Those miles ticked off quickly. I ran and chatted with Sean, while David went back and forth finding out people’s names, where they were from and being his social effervescent self. We made our way up the Hudson River. The weather was perfect! We were all worried about rain (the forecast said it was to rain all day) but there was nothing. It was humid, but not hot and most importantly, not wet. Running along the Hudson river was beautiful. We ran under the George Washington Bridge. Apparently, if you go over the GW Bridge, you can get on to “The Long Path” which is a 358 mile trail to Albany. Someone just completed the FKT (fastest known time) this month on that trail (9 days, 3 hours and 6 minutes). Perhaps if my passport didn’t come through on Monday – the Long Trail might be something to think about. We ran past these unique stone structures along the Hudson. Sean told me that they were not fastened together in any way, just free standing. I thought that was incredible. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />About 7-8 miles in and we started up to Castle Hill where I unfortunately bit the asphalt on one of those nasty sidewalk outcroppings. Hit the ground with my left shoulder. It hurt, but my pride took a bigger beating (I hate it when I do that). Brushed myself off and kept going making sure to look down instead of around so much. Arrived in Van Courtlandt Park around 16 miles. Some nice trails and greenery. Then past Orchard Beach where the water and sand looked so pretty against the grey/blue cloudy sky. At the marathon distance, we got to Middletown Road aid station. I found it kind of liberating not wearing my Garmin. I really had no idea what the time of the day was or how far I was into the run. I just had it in my mind I’d be running all day (and night). That’s all I needed to do. We were now in the Bronx, which is a grittier area. Through Hell Gate Pathway to Randall’s Island. Randall’s Island is home to 20 tennis courts and 60 playing fields. Massive recreational area. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">David Fielder... that gait, that arm swing, pure DF.</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">From there, we went over one of my favorite parts of the course, the Triborough Bridge (or the R.F. Kennedy Bridge). It is a long high suspension bridge where you need to go up steps to before climbing up to the top. I’m not sure what the elevation is, but it is the highest bridge I had ever been on. Great views all around. The Triborough is a complex of bridges that serve Manhattan, the Bronx and Queens. It crosses 3 different bodies of water and links three different boroughs. I think I could come back to NYC and just do a bridge tour. We saw Spiderman on the bridge, but a moment later he was gone. We really don’t know where he went. Perhaps his Spidey sense was tingling and he got out of there. Never saw him again for the whole race. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Off the bridge, we got into Astoria, Queens and made our way to the “World’s Fair Marina” aid station. This place was rocking. I heard the aid station before I could see it. Came in and as soon as they saw me, someone ran out, put their arm around me (all the while ringing a cow bell) and ushered me into the aid station. They had so much stuff. Even hard liquor on ice! Almost felt like I should stay for the party but knew I had to move on. Looking back I saw that this was mile 42. I was still feeling good, no stomach upset, legs felt good – highly unusual in an ultra but I liked it. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />From there the race continued on to Grand Central Pkwy, past LaGuardia airport (which I hoped to get on after I “cross my fingers” got a new passport), and a huge cemetery, St. Michael’s Cemetery (I would also be happy doing a cemetery tour – I love walking/running in a cemetery) Little Bay Park, Alley Pond Park and Kissena Park. We went through residential streets, greenways and dirt paths. We got to Flushing Meadows Corona Park. This park was amazing. Got to see the Unisphere which is “the World’s largest World structure. The whole park seemed to be alive. Lots of music, families and food vendors. The Unisphere is 12 stories tall and made of stainless steel. The three rings encircling the globe represent the orbits of the first Russian cosmonaut, the first American astronaught and the Telstar (the first active communications satellite). It is in the middle of a huge fountain. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />Continuing on, soon we were in Forest Park which had some larger hills. It was all the way down hill to the 100Km aid station and our drop bags. Sean, David and I took a few minutes there to change, recharge and get headlamps for the evening. There was lots of pizza there as well as eggplant parmesan? I really wasn’t expecting the level of aid we got. The RD described the race as semi fat-ass (self sufficient), however, I didn’t consume one thing I had brought – I got everything through the aid stations. Semi fat ass, my ass!! Don’t get me wrong, I loved the level of support. They even had a massage therapist at mile 51 (Tony worked on my shoulder for 2 minutes as I was refilling my water, it was really sore after the fall). </span><br />
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<tr><td class="tr-caption" style="text-align: center;">try finding these arrows in NY City in the dark@</td></tr>
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<span style="font-family: arial, helvetica, sans-serif;">It was between 7pm and 8 pm when we left the aid station and settled into a pace for the night, we went a long time on Cross Bay Blvd which was right along the water. This is where day became night. It was becoming harder to navigate at this point. The only markings on the course were spray painted yellow arrows. Sometimes they were on the street, sometimes they were on the road. If you missed one you could become horribly lost. We saw a huge stuffed sock monkey on Veteran’s memorial bridge climbing up a lamp post – it made me smile. On the bridge, we saw the lights of the McArch. Visions of hot salty fries and a cold coke made me hungry. I asked if they would mind if we stopped there – it was mile 70 – I deserved a break, didn’t I? The guys said they would wait while I went in.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Got my fries and Coke and came out. I was surprised to see just David there. Sean said he would meet us at the next aid station that was less than ¼ mile away. Unfortunately, this is where things started to go wrong. We got to Rockaway beach and made a wrong turn, went left instead of right. This resulted in David and I getting very lost. We spent an hour looking for the aid station that was 250 meters away. That being said, we found the Shore Front Parkway and after an hour and a half, we found a yellow arrow. I can’t tell you how relieved I felt. We followed Rockaway Beach Blvd for a long time until we got to the aid station at Jacob Riis Park. We had no idea where Sean was and hoped we could find him because we missed him AND he had asked to carry my race instructions before we got separated. We only had the yellow arrows to follow and intermittent access to my google maps. At the aid station, we told them what happened, that we missed the Rockaway Beach aid station but we found this one. We also asked if Sean had come through. They said that he and another participant dropped at that point. If I had known that fries and a Coke would have caused all of this, I wouldn’t have got it!! Big regret. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />David and I carried on somewhat dejectedly. I did manage to get a pacers written instructions - he felt sorry for us when I explained our plight about the missing race instructions. Went over the Marine Pkwy Bridge, which was pretty with the lights of the city on the other side. Eventually we made it to Coney Island around mile 83 or so (after spending a little more time getting lost). Coney Island was great, but again, in the dark, it is hard to navigate. We wound up getting very lost again. We went to the end of the boardwalk when we shouldn’t have. We had to backtrack several times and ask quite a few people for directions. The confusion was taking it’s toll. I felt like if I got lost one more time, I might quit. Not because I couldn’t go on physically, it was the mental breakdown. Luckily a pacer, who was trying to find his runner, came upon us and asked us how we were doing. We told him we were lost and if he could help us find the aid station. He actually took the time to personally escort us to the aid station. I wished I could have thanked him adequately for the help at the time. I don’t even remember his name. I was just so grateful to find the aid station. <br /><br />While we were at the aid station we met some runners from Germany and their pacers. We decided to stick with them so that we wouldn’t get lost again. Unfortunately they were walking. It’s hard to walk when you know you can still run but we had to weigh that against running and getting lost again. We stayed with them for quite awhile until we came upon Chad. Chad spoke English (which the German people could but not really well) and he told us the way to go. It didn’t seem that hard. So hoping for the best we left the group and started running again. We pretty much followed the Belt Pkwy until we hit Leif Ericson Park which was only 9 miles from the finish. Stopped for a few minutes and Chad caught up with us. I left the aid station, thinking David was right behind me, but I got a few hundred metres and realized I was alone. I looked back, and in the distance I saw Chad and David walking. I figured that David was wanting to be social (to be honest, I’m not great company after 50 miles – I just get into my head a little too much). So I continued running, following the arrows was much easier in the daylight. Now I was in Brooklyn and knew that the Brooklyn Bridge was only 5 miles from the finish. Not much to note at this point, only noticed that there were a lot of stray cats in Brooklyn curiously watching me run along the street.<br /><br />I kept running until the Brooklyn Bridge, slowly making my way up. I watched early morning runners passing me. I wished I could tell them, “I’m not normally this awkward looking, I actually look not bad considering I’ve been moving for 95 miles” but I didn’t. I looked behind me and low and behold, David was behind me. We got together after the bridge and made our way to the finish. The last 4 miles were on busy streets and we managed to get lost (yet again) but only a few minute lost – not Coney Island lost. Through the traffic and the pedestrians, David and I got separated again. I knew we were both on the right street – so I continued on to the finish. <br /><br />When I finally got there, the RDs were there along with a few pacers and supporters. Lots of cheering and high fives. You would have thought I had won with the warm reception I got. It’s always nice when an RD gives a sweaty runner a hug after running for that length of time. David came in a few minutes after me. We got our belt buckles and had to walk to the RD’s hotel room to get our drop bags. <br /><br />Stats, I came in at 26 hours and 23 minutes, 8th female across and 29th place overall. I was so happy that I hadn’t thrown up once and only had a few blisters to note. I was pleased with how the whole thing went, although I wished I hadn’t gotten lost so much. I got to experience New York in a unique way that really was a once in a lifetime experience. </span><br />
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<tr><td class="tr-caption" style="text-align: center;">The best finish line ever! No gantry. No bells. No whistles. Just a chalk line.</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Took the subway back, got a passport picture taken and filled out the passport papers. David had a shower, something to eat, napped for a little and then went off to his flight back. Sean was doing well. He certainly wasn’t moving like someone who had run so far. I guess while he was waiting for us at the aid station, he sat too long and when he got up, he and another guy pretty much fell into each other. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />Monday morning and afternoon was spent at the consulate getting my information in order. I had to rebook a flight for Tuesday. I got my new temporary passport at 5:00 pm on Monday and was clear to fly. My flight didn’t leave until late Tuesday afternoon so on Tuesday morning, Sean took me sightseeing again. Saw the Highline, Union Square, the Flat Iron, Chelsea market and ate the best vegan sushi I had ever tasted. Both Sean and his wife Becky were so wonderful – they never once made me feel like I was an imposition for staying longer (and they didn’t know how long it would take for me to get my passport), I really can’t thank them enough. Getting into the taxi to get to the airport was hard. I really wanted to stay and explore more. However, I guess it is better to leave wanting more than to stay too long and wish you were home. I really can’t wait to go back again. </span><br />
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</style>Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-13518990270120607702018-07-07T19:37:00.004-05:002018-07-16T09:37:02.292-05:00Trash Stigma... talking about a revolution<i>Don't you know we're talking about a revolution</i><br />
<i>It sounds like a whisper</i><br />
<i><br /></i>
<i>Tracie Chapman, Talking About a Revolution</i><br />
<i><br /></i>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipkfSx3RS6W69wP_8V9tbPTMORuaD5uNX5sCO31DsIQIzDGEWrcXM-64miaMgw3IzA1KbJsxEVfJapSBSk04toteIQU_tRrgYFkih8v_KQDBySgFOydM2F8N0pOJCj5hN6IsKw3aIS80ft/s1600/36379588_1682963035084924_5022278784481492992_n+2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="513" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipkfSx3RS6W69wP_8V9tbPTMORuaD5uNX5sCO31DsIQIzDGEWrcXM-64miaMgw3IzA1KbJsxEVfJapSBSk04toteIQU_tRrgYFkih8v_KQDBySgFOydM2F8N0pOJCj5hN6IsKw3aIS80ft/s400/36379588_1682963035084924_5022278784481492992_n+2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A revolution of love and love.<br />
Photo credit unknown</td></tr>
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A revolution begins with a single person, a single step, a single breath. At the nanosecond of its inception it sounds like a whisper. It begins with an audacious dream and gently evolves into a vision, a mission of sorts.The internet chatter slow builds and concludes with a symphonic crescendo of support and cheers at a finish line on -<i>how perfectly perfect-</i> Garbage Hill.<br />
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Where better to<i> trash MH </i>stigma than a place called Garbage Hill. An old landfill that has been capped and holds generations of dirty secrets buried just below the surface. Like scars of the suffering, angry shards of glass poke through scraping the surface. Wanting out. Held fast by generational shame. Wanting to be seen. Wanting to be heard. Wanting to be loved, but held fast in stigma and shame.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJFmXjcDz2cYEI-MabE-MZ2pbQxgtv7eMm4XrJUpTXUzapuhARo22y6N1Zyt-mmGt9YyLqB8jyxdX7yV7L01gkPqhI7YkcGTtRjGmCDh-M_JdQZdAVDnEaIvBFs0CbKUKp5panA94ForzZ/s1600/36501634_1686558518058709_476602032526983168_n-1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="960" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJFmXjcDz2cYEI-MabE-MZ2pbQxgtv7eMm4XrJUpTXUzapuhARo22y6N1Zyt-mmGt9YyLqB8jyxdX7yV7L01gkPqhI7YkcGTtRjGmCDh-M_JdQZdAVDnEaIvBFs0CbKUKp5panA94ForzZ/s320/36501634_1686558518058709_476602032526983168_n-1.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jon Torchia providing support. <br />
Junel running mile 100 in a tutu. <br />
Donna running alongside Junel</td></tr>
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Okay, so <i>Trash Stigma </i>is not a revolution. It's more of a movement than a revolution, but <i>talking about a <u>movemen</u>t </i>lacks poetic licence and I absolutely adore Tracie Chapman, and hey, it's my blog!<br />
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<i>Trash the Stigma </i>is a revolution of kindness and compassion. It's a movement to end the deep scars associated with mental health. <i>Trash Stigma</i> calls for a day when we share our mental health in the same nonchalant manner as we discuss dental health*. </div>
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<i>Trash Stigma</i> raised over $20,000 for the Canadian Mental Health Association. The money is earmarked for mental health education in schools. Over 50 volunteers were involved and approximately 500 people participated in the run at some point over the 30 hours. The vibe was intoxicating. Garbage Hill never looked so good!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQY-DZ-dc19EQqyW64t3bDUilYQpUuBvo4cldOl1DUynU6gYiJfucr6JXZlUtYrQHyvWVHdmNQ_mhoPoNNzQ_ysbzxtefmywHEWjXxiwOrz3VbUENtMCV7Evar9eewmCs4YrZ-_tlMuXYr/s1600/download-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQY-DZ-dc19EQqyW64t3bDUilYQpUuBvo4cldOl1DUynU6gYiJfucr6JXZlUtYrQHyvWVHdmNQ_mhoPoNNzQ_ysbzxtefmywHEWjXxiwOrz3VbUENtMCV7Evar9eewmCs4YrZ-_tlMuXYr/s320/download-1.jpg" width="320" /></a></div>
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Junel ran 100 miles in thirty hours, three minutes on Garbage Hill, Winnipeg, Canada. He ran through intolerable heat, hard rain, thunder, and intense lightening. His crew pulled him from the course at 3:00 AM for 90 minutes to wait out the worst of the lightening. His goal was to compete the course in 30 hours. He came within 3 minutes of this goal after being detained for 90 minutes due to the storm. Not bad, Junel. You can hold your head high.</div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6P9TWJQ7J3OO94Svz2_sVsbqE4Yo4WHl16W0LTmCQdK-zW-p8NP0XheInPOvPo-GbXXzp5v3155BjpHmjjN6TT4PIsUE7KKp_Rekodjjat939NDD-tqxH4NYfAm3iQsyxHGTDSQVaoJJe/s1600/download-3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6P9TWJQ7J3OO94Svz2_sVsbqE4Yo4WHl16W0LTmCQdK-zW-p8NP0XheInPOvPo-GbXXzp5v3155BjpHmjjN6TT4PIsUE7KKp_Rekodjjat939NDD-tqxH4NYfAm3iQsyxHGTDSQVaoJJe/s320/download-3.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The support crew approaching mile 99. <br />
SMR providing pace support<br />
photo credit unknown</td></tr>
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I was present at the start on Thursday noon, and the end at 6:03 PM on Friday. I ran along his side from mile 90 to100. I whispered encouragement and provided chit chat in the hopes of distracting Junel, to make him smile if even for a moment. I slow danced along his indomitable spirit and I witnessed human perfection at the zenith of its existence. I remain humbled, forever in awe, of the extraordinary determination and the sheer strength of Mr. Malapad.<br />
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Junel's wife Donna and his daughter Emily stand vigilant 30 hours at hill top (eldest daughter, Kayla was not able to attend as she is out of province). Twice over the hill equals one mile. Two hundred summits of Garbage Hill, two hundred kisses from Donna. Two hundred million steps. Two hundred billion untold stories of fruitless suffering due to stigma. </div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicIuA6-HWplXN6rJWhdUqemKUtGwoulCeC5ZKQHRmu1YHHgS9701hxO41Ksukyj2hJ0FU1-rIajfyT_z3MFi7ZdLBM6-7jWlGGJZCkyspf2pHsoTwJ7H1ttkIPpoR69T-v9KD6BQHEqOQa/s1600/IMG_4831.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1072" data-original-width="1340" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicIuA6-HWplXN6rJWhdUqemKUtGwoulCeC5ZKQHRmu1YHHgS9701hxO41Ksukyj2hJ0FU1-rIajfyT_z3MFi7ZdLBM6-7jWlGGJZCkyspf2pHsoTwJ7H1ttkIPpoR69T-v9KD6BQHEqOQa/s320/IMG_4831.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Junel, Kayla, Donna, Emily<br />
photo Junel</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJO8P9rMnr0OEOBqaeI_PamzA4UTxwy9Y9Uq_2YSu7Weh60a8MoQ_PnxNfLxYkfj_uUAyEolBEYSnjKJoIGKkw73zbMGtVTkHMigFgjYJBaJ5ZcAjg0q1i9jN5OUxbupX62lYVnuw5HFu8/s1600/download.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /><img border="0" data-original-height="809" data-original-width="1080" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJO8P9rMnr0OEOBqaeI_PamzA4UTxwy9Y9Uq_2YSu7Weh60a8MoQ_PnxNfLxYkfj_uUAyEolBEYSnjKJoIGKkw73zbMGtVTkHMigFgjYJBaJ5ZcAjg0q1i9jN5OUxbupX62lYVnuw5HFu8/s320/download.jpg" width="320" /></a></div>
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All cheering. All loving. All believing. It is indeed a revolution, a movement to trash stigma. A movement to love one another and to care. </div>
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Like the shards of glass poking through the surface, we tell personal stories of deep suffering laid low for decades. We thank Junel, not for our generation where old secrets fester and stew, it's too late for our generation, but for our children and our grand children, there is hope and optimism that we will <i>trash the stigma.</i></div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjre05Mf_XSdh4ud7SidzyI9tfigKuQRqAumKVhvjGzoU10V0KOt6hfL6J8pxpzAzCVjhzWyi6P-Fy7kz2ijWXBWXkfBKpRIyqFTgARtbqvXohSgMR5xsUvdsodRg9vf4v5ntf9e6R7sgYL/s1600/33311775_1635976846450210_1481195553076281344_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="610" data-original-width="960" height="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjre05Mf_XSdh4ud7SidzyI9tfigKuQRqAumKVhvjGzoU10V0KOt6hfL6J8pxpzAzCVjhzWyi6P-Fy7kz2ijWXBWXkfBKpRIyqFTgARtbqvXohSgMR5xsUvdsodRg9vf4v5ntf9e6R7sgYL/s320/33311775_1635976846450210_1481195553076281344_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sunset on GH Junel and friend.<br />
photo credit unknown</td></tr>
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There are a million stories. Here's three of my favourite...</div>
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<b>Story # 1</b>: At mile 98 Junel quietly chastised a member of his support crew for not wearing a hat in the searing heat. <i style="text-align: center;">It's too hot </i>he said<i>, you need a hat </i>and he orders him off course to find a hat at the aide station. We chuckle at the irony. Junel, suffering deeply, is concerned about the welfare of others</div>
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<b>Story # 2</b>: As Jonathon Torchia cools his dear friend with ice water sponges, Junel whispers to his youngest daughter Emily ...<i style="text-align: center;">I love you</i><span style="text-align: center;">. </span>He pecks her cheek while she holds him steady. <i style="text-align: center;">Do you love me too? </i>asks Jonathon with a cheeky grin. I poke my head in from behind and add <i style="text-align: center;">How about me Junel, do you love me too? </i>We laugh and Junel smiles. </div>
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We have succeed. A couple of cheeky guys made Junel smile at mile 98. All is well. He will make it!</div>
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<b>Story # 3</b>: Nick is 12 years old. He spent the entire night on GH with his dear mom, Chantel and his older brother. Nick ran many miles through the night to show his support. I don't know many 12 year olds with such a highly developed emotional intelligence. I also give credit to Nick's mom, Chantel, for gifting her son the opportunity to be part of the revolution to end the stigma. Well done Nick, well done Chantel. </div>
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Junel says of Nick...</div>
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<i>As we passed each other we exchanged high-fives. I feel this young man will be the one. The one guy that remembers the person that ran 100 miles to trash the stigma.</i></blockquote>
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<b>Bonus story</b>: The wonderful Natalie Pirson wheeled 26 km on the same lava-like asphalt as Junel. Those of you who know Natalie understand she is a source of strength and determination not unlike Junel. Her wry humour is contagious. Her leadership is formidable. Strength glistening in her forearms. She remains focussed on the horizon, determined as all hell, strong as iron. We stopped for a fast selfie and a quick hug. </div>
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Junel says of Natalie... </div>
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<i>When I was at the bottom of the hot roadway portion and I would see my dear friend Natalie pushing herself to her limit. I would then be fine</i></blockquote>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwyGDpduXad2StqVx9KWhR04KWaYeLGY4LbU9r3Jvt6Ju_Vl5V54i1Y6Ga293UytaewwCpE09pvSug0d2layoRK4kFwqinWdi3CdE9HuMscuIQwYUepf_37jhFgkHRXPs8fNslgvb54PqR/s1600/36421931_10155361848921436_2057802355742605312_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="960" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwyGDpduXad2StqVx9KWhR04KWaYeLGY4LbU9r3Jvt6Ju_Vl5V54i1Y6Ga293UytaewwCpE09pvSug0d2layoRK4kFwqinWdi3CdE9HuMscuIQwYUepf_37jhFgkHRXPs8fNslgvb54PqR/s320/36421931_10155361848921436_2057802355742605312_n.jpg" width="320" /></a></div>
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And then this, from Junel...</div>
<blockquote class="tr_bq">
<i>There was Micheal Bennett, soft spoken accomplished pacer and well experience motivating runner extraordinaire. Micheal was the voice of good. The voice of right. The voice of every one of my family and friends that knew what my goal was. Micheal carried and guided me like an angel! Around the last 10 mile mark I was struggling a bit and when I looked up. Micheal just appeared in the side of the path like an apparition. Yes an angel watching and waiting ready to give me my good thoughts and to keep the bad thoughts suppressed!</i></blockquote>
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<span style="color: black; font-family: "times" , serif;"><o:p><span style="font-family: "times" , "times new roman" , serif; font-size: small;">I gain strength from the kindness of these generous words. Thank you Junel.</span></o:p></span></div>
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<span style="font-family: "times" , "times new roman" , serif;">With love and love and love, and infinite love...</span></div>
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<span style="font-family: "times" , "times new roman" , serif;"><i>It's a good day for a revolution. </i></span></blockquote>
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<span style="font-family: "times" , "times new roman" , serif;"><i>It starts with a whisper.</i></span></blockquote>
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<span style="font-family: "times" , "times new roman" , serif; text-align: left;"><i>It's a good day to be alive.</i></span></blockquote>
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<span style="font-family: "times" , "times new roman" , serif;">Mike</span></div>
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<span style="font-family: "times" , "times new roman" , serif;">* Mental health/ dental health reference attributed to Howie Mandel.</span></div>
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</style>Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-3905426964170625582018-06-20T09:31:00.005-05:002018-07-16T09:37:49.270-05:00Vote for the Most Cranked Runner<div style="text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihJeZRicNmxdaDC3AnLm1a2Sed-BNH36IRjc85mCjHvaV-tOzIPEIdl4eswP41tZ2q6rk8cJ3nYw91egaTSLCJRzEj02NXecDfsyVRV1E_FXw5sNifqNy0u1__Tq9xFUaq2FIBZT24eZ6L/s1600/cranked_logo_350x.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="93" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihJeZRicNmxdaDC3AnLm1a2Sed-BNH36IRjc85mCjHvaV-tOzIPEIdl4eswP41tZ2q6rk8cJ3nYw91egaTSLCJRzEj02NXecDfsyVRV1E_FXw5sNifqNy0u1__Tq9xFUaq2FIBZT24eZ6L/s1600/cranked_logo_350x.png" /></a></div>
<i><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></i>
<i><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></i>
<i><span style="font-family: "arial" , "helvetica" , sans-serif;">Last week See Mike Run published a blog called </span><a href="http://www.seemikerun.ca/2018/06/cranked-energy-bars.html" style="font-family: Arial, Helvetica, sans-serif;">Cranked Energy Bars.</a><span style="font-family: "arial" , "helvetica" , sans-serif;"> Twelve Winnipeg runners sampled Cranked and expressed their </span><a href="http://www.seemikerun.ca/2018/06/cranked-energy-bars.html" style="font-family: Arial, Helvetica, sans-serif;">opinions in the blog</a><span style="font-family: "arial" , "helvetica" , sans-serif;">. The Cranked Twelve were asked to write a jingle or poem for Cranked with the best jingle receiving a free ten-pack of Cranked Energy Bars, a Cranked metal water bottle, a a free registration to <a href="https://tedsrunforliteracy.com/">Ted's Run for Literacy. </a></span></i></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>Help us decide which jingle is the best. Vote for your favourite by responding in the Facebook comment section. "I vote for ....." and a thumbs up. Please share widely.</i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>It's a good day to be alive.</i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>Mike</i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When I'm feeling wacky snacky, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I reach in my backy-packy, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">because this day has got me tanked, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I could really use a Cranked </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Davey Garner </span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">...</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">*<i>Sung to tune of "What I Like About You" by The Romantics* </i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">What I like about Cranked </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It's Real Good Energy! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Whether 5-k! 10-k! run or bike </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Cranked's the one for me ... yah! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Natural ingredients to fuel my run </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Keeping me powered while I'm out in the sun! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It's all true </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">That's what I like about Cranked ...yah! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Cranked Energy founded in Peg-city, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Local-made high protein and energy, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It's all true </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">That's what I like about Cranked...yah! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Eight different flavours to choose among </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Choco-espresso is my favourite one! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Try the apple cinnamon or the mint, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Help you go the distance - Olympic or Sprint! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It's all true </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">That's what I like about Cranked...yah! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Shannon Hargreaves </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">... </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Fuelling is a challenge when on a run, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">hitting the wall is never fun. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">We research and trial to find the key, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">to make this endurance sport easy. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Choose the healthiest version they say, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">eating real foods is important each day. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">That’s where Cranked Energy comes to the rescue, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">proving a balanced protein, carbs and fats menu. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Grabbing a bar when on the go, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">means no sacrifices as I continue to grow. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Rewarding your calorie burn expertly, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">is what’s in store when you choose Cranked Energy! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Lisa Betke </span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">...</span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I ran 50 K on the trails today with my real, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">good food cranked energy bar! </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I rode 100 k on my bike today with my real, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">good food cranked energy bar! </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I swam 10 k in Clear lake today with my real, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">good food cranked energy bar! </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I hiked 66 k on the Mantario trail today with my real, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">good food cranked energy bar! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Arden Hill</span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">... </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Crank me up with Cranked Energy! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The all natural fuel source. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Curtis Tyndal</span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">...</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When life spins you right round baby </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Right round like a crazy mom </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Right round round round </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Right round likes crazy mom </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">All I know is a cranked bar looks like lots of yum </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I open up my loving mouth </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Watch out when I’m done </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I’m ready for some fun </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Christine Kaegi</span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">... </span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Roses are red, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Violets are blue, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Cranked Energy, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">are the bars for you! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When you’re feeling tired, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Beyond compare, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Reach for the bar, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">That is always there. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Full of flavour, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">And a bit of zest </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Your body will thank you, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">For choosing the best! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Leslie Nikkel</span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">...</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Roses are red, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Violets are blue, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Cranked is great </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">and so are you. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Andrea Abbott</span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">... </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The Runners are laced up </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The route is too far </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Need a little Boost </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Try a Cranked Energy Bar </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Shawn Bjornsson</span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">... </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Roses are red, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">violets are blue, </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">support local entrepreneurs </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">because that’s the cool thing to do. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Carolyn Muir </span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">...</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Born from the need of a clean wholesome bite. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Has all the Essentials, Taste, Goodness and Might. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Go all Day and into the Night. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Let Cranked Bars Energize your Life. </span></div>
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<span style="color: blue; font-family: "courier new" , "courier" , monospace;">by Terri-Lee Mooney</span></div>
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Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.com0tag:blogger.com,1999:blog-7584982878804667025.post-22158016164824289412018-06-13T18:04:00.000-05:002018-06-14T20:49:00.225-05:00Cranked Energy Bars<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4NNUixGQC9BeiF6v_ZrQbQJvISZ76x8QFXLMlbDfpy1C6Yw23nKcgDsvcxsEDl4GpVMoC_qofxHm4qdRMcdEBEv6c1rIr_rvb1T9rFNsz_SEoYPsCQ38RTFIMsU5_AdXgHI1sL-b8uuRO/s1600/static1.squarespace.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4NNUixGQC9BeiF6v_ZrQbQJvISZ76x8QFXLMlbDfpy1C6Yw23nKcgDsvcxsEDl4GpVMoC_qofxHm4qdRMcdEBEv6c1rIr_rvb1T9rFNsz_SEoYPsCQ38RTFIMsU5_AdXgHI1sL-b8uuRO/s320/static1.squarespace.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cheryl Zealand<br />
Owner Operator Cranked Energy</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I love local stuff. I love local craft beer, local music, local coffee, and local vegetables. I love local ma & pa restaurants. I love local, independent shops like City Park Runners and Stride Ahead. I love local running events like the petite Point Douglas Run, the grand poohbah Manitoba Marathon, ultra's and everything in between. When we shop, run, eat local we invest in our community.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Buying local means more of our money stays in our community because local shops will purchase from other local shops who purchase from other local shops, on and on. Buying local is good for the environment because fewer carbon emissions are created by transporting goods. Yes, there's many reasons to buy local, but first and foremost, the product must be excellent</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Cheryl Zealand's, <a href="https://www.crankedenergy.com/">Cranked Energy</a> is local and they're excellent, no wait, they're really excellent. These handcrafted energy bars, artisanal in both quality and presentation, are pure food with zero stabilizers or preservatives. The flavours are extraordinary delicious and include Apple Cinnamon, Maple Walnut, and Pumpkin Spice to name but a few. Gluten intolerant? Cheryl's got you covered with Vanilla and Chocolate flavours. This is pure food, delicious in flavour and texture, plain and simple!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">But don't take my word for it, read on.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><i>I'm going to sign off now, but keep reading for the definitive review of Cranked Energy Bars.</i></span><br />
<i><span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">It's a good day to be alive.</span></i><br />
<i><span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Mike</span></i><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CRoZ04b6rO66xUU7YRTbPcpv-AS2SdDvFdgyz7i_u3Vai-E8YfLcQXKmmIm0XpelRJtl-1hvdZdViaUW5sOFbwP1fVqkGyHgWaAMguMwCTxA3flU28pnlrlMfzsdv_zV_H1tYD-LFxRV/s1600/cranked_logo_350x.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="93" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1CRoZ04b6rO66xUU7YRTbPcpv-AS2SdDvFdgyz7i_u3Vai-E8YfLcQXKmmIm0XpelRJtl-1hvdZdViaUW5sOFbwP1fVqkGyHgWaAMguMwCTxA3flU28pnlrlMfzsdv_zV_H1tYD-LFxRV/s1600/cranked_logo_350x.png" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">See Mike Run invited a dozen runners to try Cranked Energy. They were provided with a sample pack of four popular Cranked Energy flavours and a special gift provided by Cranked Energy. Cheryl has not met the participants nor does she have any idea what they will say. She is going out on a limb here, and I respect her more for agreeing to the challenge. She confided "I hope they like them."</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Not to worry, Cheryl, they love them and here's their stories.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><i>Full disclosure, prior to this blog post, Cheryl kindly offered me a free ten-pack of Cranked Energy Bars which I graciously accepted (like, duh, who wouldn't?)</i></span><br />
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<tr><td class="tr-caption" style="text-align: center;">A dozen gift bags for a dozen Cranked Runners</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Participants were invited to answer five questions while chomping on the four samples. Okay, let's get started....</span><br />
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</span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: yellow;"><b>Question 1</b>:</span> If your favourite Cranked Energy bar is a a rock star who is it be and why?"</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU9wOUqAh21_t1xpxc2_OTk7DEhoBLamIbCSODFm1BO2U_tOCHcqXI3FejHZuABBTM2IcIzD434r8qIFRum-UmsLeY-EhzQEXUeoazsHpN4b1ZWGXnaFA4uwwHnU-UMWylbLPKSJjNSxud/s1600/ozzyosbournedestour2016_638.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="359" data-original-width="638" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU9wOUqAh21_t1xpxc2_OTk7DEhoBLamIbCSODFm1BO2U_tOCHcqXI3FejHZuABBTM2IcIzD434r8qIFRum-UmsLeY-EhzQEXUeoazsHpN4b1ZWGXnaFA4uwwHnU-UMWylbLPKSJjNSxud/s320/ozzyosbournedestour2016_638.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Ozzie Osborne</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">"intense and bold yet classic and timeless"</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Davey Garner</b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsiXQg4AbrDNDUq3CvuoIpe7xcH3N3iwlkuzSn5Kj-fqIJ5MB5YxRdrhoyChokyUdwD0MwwjZBL8CJvTH94qtyIHdfafgRTAov1rD7IRpSFDuILJEL1V0JZQx7bQc3z3y7-CRE4fMrvdyd/s1600/freddie-mercury---musical-legacy.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="675" data-original-width="1200" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsiXQg4AbrDNDUq3CvuoIpe7xcH3N3iwlkuzSn5Kj-fqIJ5MB5YxRdrhoyChokyUdwD0MwwjZBL8CJvTH94qtyIHdfafgRTAov1rD7IRpSFDuILJEL1V0JZQx7bQc3z3y7-CRE4fMrvdyd/s320/freddie-mercury---musical-legacy.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Freddy Mercury, Queen</span><br />
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">" Don't stop me now, I'm going to have me a real good time, I feel alive and the world, </span></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I'll turn it inside out, I'm gonna go, go, go. There's no stopping me now."</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Shannon Hargreaves</b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-QCzsqzEK8NvwapmNilV5mkQhsgKuUMR7yLJUDiW3jxdPSjuHDoBK3Ha5K0rJdShLix-UFTHK6nFcdsa4biBuCApkR4hkxAfvXXWUYF_7WUcYGDy7RDfbqQ8uppyEuQcsa0JiuUEeys5N/s1600/pink-singer-main.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="950" data-original-width="1280" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-QCzsqzEK8NvwapmNilV5mkQhsgKuUMR7yLJUDiW3jxdPSjuHDoBK3Ha5K0rJdShLix-UFTHK6nFcdsa4biBuCApkR4hkxAfvXXWUYF_7WUcYGDy7RDfbqQ8uppyEuQcsa0JiuUEeys5N/s320/pink-singer-main.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Pink</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">"Inspiring, full of energy, clean living, when I have a Cranked Energy Bar I feel like dancing"</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Lisa Betke</b></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Def Leppard</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">"Cranked reminds me of their song <u>Pour Some Sugar On Me</u> because they sing </span><span style="font-family: "arial" , "helvetica" , sans-serif;">about things being sweet, fire me up, and sometime, anytime. Just like Cranked </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Energy, you can have them anytime, their sweet and they fire me up."</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Curtis Tyndall</b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoJ7aFkriOuUf1jrqhQh8ORRUHUpGSmt6J4aAXl0jZyWz6mKIRRn1bU7Ynbd30Zwf2VU64C5R3aXaqG3-RgA5nAay-Rj_pSD9Jfo-KSZ7mx093XhNUrr5mk8HPlKv_oO6EaZfNWhMGUUx/s1600/RCD75OHPCZA3ZCCHBSI3I5GZEM.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="788" data-original-width="1400" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWoJ7aFkriOuUf1jrqhQh8ORRUHUpGSmt6J4aAXl0jZyWz6mKIRRn1bU7Ynbd30Zwf2VU64C5R3aXaqG3-RgA5nAay-Rj_pSD9Jfo-KSZ7mx093XhNUrr5mk8HPlKv_oO6EaZfNWhMGUUx/s320/RCD75OHPCZA3ZCCHBSI3I5GZEM.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Neil Young</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Christine Kaegi</b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg21I0UtPPQhnWnEXTakAj48KjTwt3bCVJozFNzmuA6bshnLv7FzPeNJ27xhSd3wPXu36Fw_tMBBswMNIdCMWuVdGQ9bCfUxEWBgSMIzt6L3in03BhqhgRaU1-mkUzA0bpqCL2OdhyphenhyphenW5_3q/s1600/DeathCabForCutie_Under_the_radar_interview_WeAreTheRhoads.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="464" data-original-width="696" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg21I0UtPPQhnWnEXTakAj48KjTwt3bCVJozFNzmuA6bshnLv7FzPeNJ27xhSd3wPXu36Fw_tMBBswMNIdCMWuVdGQ9bCfUxEWBgSMIzt6L3in03BhqhgRaU1-mkUzA0bpqCL2OdhyphenhyphenW5_3q/s320/DeathCabForCutie_Under_the_radar_interview_WeAreTheRhoads.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Death Cab for Cutie (Benjamin Gibbard)</span><br />
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">"Ben and his music are sweet, salty, and real. He's real good to </span><span style="font-family: "arial" , "helvetica" , sans-serif;">listen to and, because he's an ultra runner, he's inspiring."</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Arden Hill</b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjebCiy_CsVQGNI752ce29-flkF6QwVt446EMidzO7s3DMyuhMAaxKD7ntnWVw-2ItW4ShxKKnI6Ty_e6oPrIPUY4DbfDSn9d2ydUCldHtP-Na4wva5AvSDdaX37oiQiBr_8qluoHNseOR7/s1600/1040151_1280x720.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="1280" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjebCiy_CsVQGNI752ce29-flkF6QwVt446EMidzO7s3DMyuhMAaxKD7ntnWVw-2ItW4ShxKKnI6Ty_e6oPrIPUY4DbfDSn9d2ydUCldHtP-Na4wva5AvSDdaX37oiQiBr_8qluoHNseOR7/s320/1040151_1280x720.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Adele</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">"Smooth with a little sass to keep it interesting."</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Leslie Nikkel</b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3rpETfODAoYMcky43jxrg07XzHOAIdYm_MI2ybPlrN_mZ-CtiRaZKTYON05VLqYD5iBwd-vsSjxT_DkeJirYhjvnKluIcXrXbulVPTvn1wn6Bz9z_J7JS6v3S1QLfPMnNRMJP21fZq5Yw/s1600/160421193148-prince-exlarge-169.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="438" data-original-width="780" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3rpETfODAoYMcky43jxrg07XzHOAIdYm_MI2ybPlrN_mZ-CtiRaZKTYON05VLqYD5iBwd-vsSjxT_DkeJirYhjvnKluIcXrXbulVPTvn1wn6Bz9z_J7JS6v3S1QLfPMnNRMJP21fZq5Yw/s320/160421193148-prince-exlarge-169.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Prince</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">"Smooth, inspiring, and bold!"</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Andrea Abbott</b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilRVYDcfb5V4BfLzgAl-T5MAzRlWoKvYFGtGy0k3-TkQ3BCGJFgzrxc3esrvXFUAFG4FLTI2W56bm0fauz7UuO3cwiNkyw5rWmn6uXkPzqXhdMbvy0OF0V1lNSFkz25riKZtW3aj6x9opV/s1600/download-1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="230" data-original-width="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilRVYDcfb5V4BfLzgAl-T5MAzRlWoKvYFGtGy0k3-TkQ3BCGJFgzrxc3esrvXFUAFG4FLTI2W56bm0fauz7UuO3cwiNkyw5rWmn6uXkPzqXhdMbvy0OF0V1lNSFkz25riKZtW3aj6x9opV/s1600/download-1.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Gary Bachman BTO</span><br />
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<span style="color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 10pt;">"Taking Care of Business. When you have a Cranked Bar </span><span style="color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 10pt;">it helps me take care of business on my runs!!</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> "</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><b>Shawn Bjornsson </b></b></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b> </b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbYmkgQQJe0_NNme50mgmQ5Y5fwALpY6-MBNGaKAlSRmPEWQTC-PIXB5fTwPhQLNasEjuGYHfE2ziv6s4_9T6AeIxgm9P6MCpbKSJbs17Y9laXfSHlbS7yMulP3r-6BL0662rpoOErONle/s1600/download-2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="183" data-original-width="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbYmkgQQJe0_NNme50mgmQ5Y5fwALpY6-MBNGaKAlSRmPEWQTC-PIXB5fTwPhQLNasEjuGYHfE2ziv6s4_9T6AeIxgm9P6MCpbKSJbs17Y9laXfSHlbS7yMulP3r-6BL0662rpoOErONle/s1600/download-2.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Gord Downie and The Hip</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Carolyn Muir</b></span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf-b8PgxIzpBiGSp23lyTNdWtQ46dhJ5-Sj1PhLuajWadSYUdsKgr3LOqnBbQY83oQG95pZIQ9vikL7wIOmzmvSybNDvyTnAwZe0CGyaxiQd_EqvSQCHdcMpJvvLiYEqc8MzvhsROXWFff/s1600/download-3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="179" data-original-width="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgf-b8PgxIzpBiGSp23lyTNdWtQ46dhJ5-Sj1PhLuajWadSYUdsKgr3LOqnBbQY83oQG95pZIQ9vikL7wIOmzmvSybNDvyTnAwZe0CGyaxiQd_EqvSQCHdcMpJvvLiYEqc8MzvhsROXWFff/s1600/download-3.jpg" style="cursor: move;" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Jon Bon Jovi<span style="background-color: white; color: #222222; font-size: 10pt;"> </span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 10pt;">"My favourite flavour is Choco Expresso and the rockstar it would be is </span></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #222222; font-size: 10pt;">Jon Bon Jovi </span></span><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 10pt;">because he is also delicious and high energy". </span></div>
<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 10pt;"><b>Terri-Lee Mooney</b></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="background-color: yellow;"><br />Question 2</b>: You can each award 20 stars. You can give all 20 to one flavour or mix them up anyway you like. On your mark, get set, go! (note, 11 people had 20 stars each for a total of 220 stars)</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEWvHdaga9o-9-BCp5FzJNN8FYD1nA4moNATtJ8-R2rMCPLwVd16opw2wW4S4E-XG9itSUgZyJUnOVu05Z15UmKwFtuE4NqFZZTK3CjBMU2G2DeUmuInExsfGI_uCvpa8W63v4UtIU9HS4/s1600/yellow-stars-md.png" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="300" data-original-width="276" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEWvHdaga9o-9-BCp5FzJNN8FYD1nA4moNATtJ8-R2rMCPLwVd16opw2wW4S4E-XG9itSUgZyJUnOVu05Z15UmKwFtuE4NqFZZTK3CjBMU2G2DeUmuInExsfGI_uCvpa8W63v4UtIU9HS4/s200/yellow-stars-md.png" width="184" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b>20 stars... go!</b></span></td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEEYeqisgYsMvv9_OKuoKRvsk3Ui1Vcb7G3P0N7fdauH5jjzALWkWaK0guUCI0RaGonHnMOksAlq9efK8Sn4HcmZDr1igzSsDb4vQxbpIKpIsY49ReWTlvFUmVGJ_v1ft_65vpM9PitWS-/s1600/chocolate-gluten-free_160x160.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="160" data-original-width="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEEYeqisgYsMvv9_OKuoKRvsk3Ui1Vcb7G3P0N7fdauH5jjzALWkWaK0guUCI0RaGonHnMOksAlq9efK8Sn4HcmZDr1igzSsDb4vQxbpIKpIsY49ReWTlvFUmVGJ_v1ft_65vpM9PitWS-/s1600/chocolate-gluten-free_160x160.png" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Chocolate Gluten Free</b></span></div>
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b>30/220 stars</b></span></div>
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<span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;"><b>14%</b></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1I0YZuJlJykl-lCRNlkT_2Aek6ihYZvdtaZjy_E5KyZpU6RdXqqWA0miLYIZ26BzzvrHs8rj8h68f3Wh5yKdnVKKR_O8TRMspAsrK5EEHqCDishjb_bEnoanS1XbAthJUu4oFzLxdHtd7/s1600/choco-espresso_160x160.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="160" data-original-width="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1I0YZuJlJykl-lCRNlkT_2Aek6ihYZvdtaZjy_E5KyZpU6RdXqqWA0miLYIZ26BzzvrHs8rj8h68f3Wh5yKdnVKKR_O8TRMspAsrK5EEHqCDishjb_bEnoanS1XbAthJUu4oFzLxdHtd7/s1600/choco-espresso_160x160.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><b>Choco-Espresso</b></span><br />
<b><span style="color: red; font-size: x-large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">42/220 stars</span><br />
19%</span></b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifNXa4rX-LXnf5IiyH9H2LinElsZTdXoddtzUIJmVEANsfFasUXwH3Q_31N9CFMgH32B1QZTxR0_GpHxsCyd3y4J1R1fij9FZf9WFdbjBmp2Sjhxk5XJC_k2EBilnYzSsE-VFfw3p1fB0Y/s1600/peanut-butter-coconut_160x160.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="160" data-original-width="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifNXa4rX-LXnf5IiyH9H2LinElsZTdXoddtzUIJmVEANsfFasUXwH3Q_31N9CFMgH32B1QZTxR0_GpHxsCyd3y4J1R1fij9FZf9WFdbjBmp2Sjhxk5XJC_k2EBilnYzSsE-VFfw3p1fB0Y/s1600/peanut-butter-coconut_160x160.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><b>Peanut Butter Coconut</b></span><br />
<b><span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">58/220 stars <br />
26%</span></b></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO-oYJRtn8mIsWK4jGUdAkZdJOU_wnexkXFOHjuVNnTXjaLYKFJ-BZTZroKNJ7NVt4EhRzQ8mEmOGM5M1MfvW2NRhWsunFToqQ7x82GgM_ZBiz3Cto7l_usvjStHuBJJ_T1ADECJzEdF-F/s1600/pecan-pretzel_250x.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="250" data-original-width="250" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO-oYJRtn8mIsWK4jGUdAkZdJOU_wnexkXFOHjuVNnTXjaLYKFJ-BZTZroKNJ7NVt4EhRzQ8mEmOGM5M1MfvW2NRhWsunFToqQ7x82GgM_ZBiz3Cto7l_usvjStHuBJJ_T1ADECJzEdF-F/s200/pecan-pretzel_250x.png" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><b>Salted Carmel Pecan Pretzel</b></span><br />
<b><span style="color: red; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">90/220 stars<br />
41%</span></b></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>
<span style="background-color: yellow;">Question 3</span></b>: Would you recommend Cranked Energy to your friends? What would you say? </span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDbvBY5HEZL0oDHdeHH3lwC8EZYwoetUaj-9_2hNdhLiOHncPCcV4SVvn-Dm4NaZ5lbW7K9n3GSCuyXG9janVPGI46LKgWSCB1oq6aHCnv4yjo13i7qfL2Jg27Alfxv2pIAIbKmCxBZ0NB/s1600/Davey+Garner+.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="775" data-original-width="581" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDbvBY5HEZL0oDHdeHH3lwC8EZYwoetUaj-9_2hNdhLiOHncPCcV4SVvn-Dm4NaZ5lbW7K9n3GSCuyXG9janVPGI46LKgWSCB1oq6aHCnv4yjo13i7qfL2Jg27Alfxv2pIAIbKmCxBZ0NB/s320/Davey+Garner+.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="background-color: cyan; font-family: "courier new" , "courier" , monospace; font-size: large;">Davey Garner</span></td></tr>
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<tr><td class="tr-caption" style="text-align: left;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Yes, I will recommend Cranked Energy Bars to a friend. I will say "They are nutritious natural, convenient, filling, and delicious."</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGEJPBRGG0lMu9aN5pCM68MAt1NO2FavHaDOJ9qUQns8jt3npLkAGlgUEkMT6diAqQeAVC4bn0hHhDbAwhrN7Fpo03Z6HM2wTCam3FKG337dFK8IwmJ6ArVA-9U8IKpyfeterldT372Lxo/s1600/Carolyn+Muir+2+.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="775" data-original-width="581" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGEJPBRGG0lMu9aN5pCM68MAt1NO2FavHaDOJ9qUQns8jt3npLkAGlgUEkMT6diAqQeAVC4bn0hHhDbAwhrN7Fpo03Z6HM2wTCam3FKG337dFK8IwmJ6ArVA-9U8IKpyfeterldT372Lxo/s320/Carolyn+Muir+2+.jpg" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><span style="background-color: cyan;">Carolyn Muir</span></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">100% yes! I already have been recommending them throughout this week! Great quick snack before an early morning workout! Or anytime really…but for me that’s when I find I scrunched for time since I always wake up late! Had one bar on my way to an OCR challenge a couple weeks ago. It was the perfect snack to give me the energy I needed to complete the race!</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQaVOcEwsOlZw7FYrSGSNh-dqYgTvakcogCA6BqsGSGtmG4e16IfRKqwzXr0UDRa-8_yzJYXWEXdodGwJMHBml2v5yWrPi1aUvzwjk0J-239KMAt87XPoaEGJK49HLIGXv_Ju1sIKBNHb2/s1600/arden+hill.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="775" data-original-width="709" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQaVOcEwsOlZw7FYrSGSNh-dqYgTvakcogCA6BqsGSGtmG4e16IfRKqwzXr0UDRa-8_yzJYXWEXdodGwJMHBml2v5yWrPi1aUvzwjk0J-239KMAt87XPoaEGJK49HLIGXv_Ju1sIKBNHb2/s320/arden+hill.jpg" width="292" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><span style="background-color: cyan;">Arden Hill</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">I would and I have recommended them to friends. I say they are an excellent source of clean energy that is real food. I have warned them that Cranked Energy Bars are highly addictive!</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJDELHDHHx5dr186nUSJ-2aa9B9s0yFCsGU9Oe1H4xcAwdODlaUFeyZFgXjw1WwUClN0o-EHgRdHSjmoRB1kAld5GHFM6MWV5c6j_X6N_c4VGUl7M1PgTE9l4kV66L7vuniUrIseEIOfOq/s1600/Barin+Mooney.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="775" data-original-width="582" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJDELHDHHx5dr186nUSJ-2aa9B9s0yFCsGU9Oe1H4xcAwdODlaUFeyZFgXjw1WwUClN0o-EHgRdHSjmoRB1kAld5GHFM6MWV5c6j_X6N_c4VGUl7M1PgTE9l4kV66L7vuniUrIseEIOfOq/s320/Barin+Mooney.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><span style="background-color: cyan;">Terri-Lee Money</span></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Absolutely yes! I would say they are delicious, real clean whole food, no stabilizers, </span><span style="font-family: "arial" , "helvetica" , sans-serif;">no preservatives, simply natural goodness that is good for you to grab on the go!</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge3W-GrwjxjIfbVX_FtXGWRJA_OxyUmUauqnFHZOztJ4VwNpIkAsY-m1t-_OnwQ_cnL4fNcxOrUd8dDxWBM0We8y6fr5DpJB4OnzYVTfuf_0h1a9ZBWtqigGEQIWvJHM4WUj3Jht2xbFEU/s1600/Curtis+Tyndall+jpg.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="775" data-original-width="775" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge3W-GrwjxjIfbVX_FtXGWRJA_OxyUmUauqnFHZOztJ4VwNpIkAsY-m1t-_OnwQ_cnL4fNcxOrUd8dDxWBM0We8y6fr5DpJB4OnzYVTfuf_0h1a9ZBWtqigGEQIWvJHM4WUj3Jht2xbFEU/s320/Curtis+Tyndall+jpg.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><span style="background-color: cyan;">Curtis Tyndal</span></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Absolutely yes! Excellent flavours and very tasty! They are an all natural product with no preservatives and are an excellent fuel source for before or after an activity.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-RfKUgk5Rpac1c-ltFGAxog8reQz1m_KB4JtkZuldhaDFucbIPt7RROIkmSMsEOTku1qjuCJWigkFIb4FCz1H1qbsCFtTsHSJuY2CoCbGERQdiqa6M3_K0FRmgwFrE6Or8WRRmDVyXm5y/s1600/IMG_7697.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="564" data-original-width="337" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-RfKUgk5Rpac1c-ltFGAxog8reQz1m_KB4JtkZuldhaDFucbIPt7RROIkmSMsEOTku1qjuCJWigkFIb4FCz1H1qbsCFtTsHSJuY2CoCbGERQdiqa6M3_K0FRmgwFrE6Or8WRRmDVyXm5y/s320/IMG_7697.jpg" width="191" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><span style="background-color: cyan;">Andrea Abbott</span></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Yes I would recommend Cranked to friends. I would say "I tried Cranked Energy Bars and I was very impressed. I think you should try them. The flavours are awesome and they are an extremely healthy snack option.I use them as fuel while running and I found them to be very beneficial."</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJkY29B1PlhkXJ2LgXkfHBh8eXJOAxHRNTUALtwJusTnzUVlFn-Tc643GUSOACZQeC5YLdD9QnxolfMoKYPOZdUrY3di1FrDy8KANwd_6w2Idw350HHj9luvorSoipjcuhFr5MbxB2FJU2/s1600/IMG_0851.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJkY29B1PlhkXJ2LgXkfHBh8eXJOAxHRNTUALtwJusTnzUVlFn-Tc643GUSOACZQeC5YLdD9QnxolfMoKYPOZdUrY3di1FrDy8KANwd_6w2Idw350HHj9luvorSoipjcuhFr5MbxB2FJU2/s320/IMG_0851.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><span style="background-color: cyan;">Lisa Betke</span></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Yes, I would recommend Cranked to friends. I would say "They're full of the nutrients to fuel your run without all the fillers and mystery ingredients like other bars. There's lots of flavour so you can change it up or have options on the run and they go down easy. Best part is they taste amazing and are locally made with pure ingredients."choices</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLuB2u27alOuG7vXA9i8M2Sb4pV6qTtGMAhG_LeiLXDy8ke9UuVwASCjohCG-IGkTzNzLasJq7Kq7T2KGeOWGYn-n7d4ZwKlbVb_3f7ncWqgvZQAw6RcRRjjIeeCCpocdLStu4Csp-Yv5D/s1600/image1.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="1600" data-original-width="1195" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLuB2u27alOuG7vXA9i8M2Sb4pV6qTtGMAhG_LeiLXDy8ke9UuVwASCjohCG-IGkTzNzLasJq7Kq7T2KGeOWGYn-n7d4ZwKlbVb_3f7ncWqgvZQAw6RcRRjjIeeCCpocdLStu4Csp-Yv5D/s320/image1.jpeg" width="239" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><span style="background-color: cyan;">Shannon Hargreaves</span><b> </b></span></td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Yes, I would absolutely recommend Cranked Energy Bars. The conversation would go something like this:<br />
<br />
PRE RUN CONVERSATION<br />
<br />
ME: Hi Mikey, wanna go for a ridiculously long run today?<br />
<br />
Mikey: I sure would because I love running ridiculously long runs.<br />
<br />
ME: Let's fuel up before our ridiculously long run. Here, try this Cranked Energy Bar. It's all natural, locally made in Winnipeg and it tastes like.... (other runners gather around) oooh, ahhhh, mmmm.... (tasty munching noises drown out the conversation).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Mikey: This is ridiculously delicious Shannon<br />
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POST RUN CONVERSATION</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">ME: Wow, great run! Does anyone want a Cranked Bar to refuel?<br />
<br />
Mikey: Trampled by 20 runners dashing to get in on the action of sharing Cranked. Poor Mikey.</span><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-z5UUGnyliciaM1D9V1eK_FDBl_mDXV_i9-75Gu0QErgDGFsVm7yNUxY3UNjTNCZKHqUH1cyIj00BddOdk3qnCZ3PECFRdWaJWRxEsmYTnryC-VP5vbgl9FR6Uekw2WbhECDFOWoARpjj/s1600/0.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="480" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-z5UUGnyliciaM1D9V1eK_FDBl_mDXV_i9-75Gu0QErgDGFsVm7yNUxY3UNjTNCZKHqUH1cyIj00BddOdk3qnCZ3PECFRdWaJWRxEsmYTnryC-VP5vbgl9FR6Uekw2WbhECDFOWoARpjj/s320/0.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><span style="background-color: cyan;">Shawn Bjornsson</span></span></td></tr>
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</style> <![endif]--> <!--StartFragment--> <span style="font-family: "arial" , "helvetica" , sans-serif;">Yes I would recommend Cranked Bars to my friends. Especially my running and any athletic friends. I will tell them to try these bars. They are natural, fresh. tasteful and will help your healthy living.</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPDc7Jgd2Q4BvaSMuvT2PfbeEZUNtVNTrvhRgLhBYvWLr856xksMKu-sB0WG2N7gh4y3vMoe3LQ_CGDCiW1d46VIi3SevhGDD9qLp361whoQDcXCZjBj9Fuhi6LFq7Z1z188M4Q-wSQOag/s1600/Leslie+Nikkel.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="775" data-original-width="517" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPDc7Jgd2Q4BvaSMuvT2PfbeEZUNtVNTrvhRgLhBYvWLr856xksMKu-sB0WG2N7gh4y3vMoe3LQ_CGDCiW1d46VIi3SevhGDD9qLp361whoQDcXCZjBj9Fuhi6LFq7Z1z188M4Q-wSQOag/s320/Leslie+Nikkel.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "courier new" , "courier" , monospace; font-size: large;"><span style="background-color: cyan;">Leslie Nikkel</span></span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I would recommend Cranked Energy bars to friends by telling them that they are a good pre or post workout food that is a simple solution with wholesome ingredients. I would tell them that they don’t need to second guess what’s in them like you do with a lot of other bars. And that the flavours are fun!</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="background-color: yellow;">Question 4</b>: You have a magic wand and can grant one wish. Make a wish for Cranked Energy bars.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit_u2WjVhc0aJ8PuFOvpD0TzU1crE3a66MA0jaGcccHCPo61_ihlLyAhT2DLPjDC4WlDO0kcecLARx-k4HBpAdVFQqtxYgBdAOkbZZsPw10bJMsmhkVTzAMWdlHnzqApHnxkpmH942kOwB/s1600/fairy-magic-wand-12087809.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="643" data-original-width="800" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit_u2WjVhc0aJ8PuFOvpD0TzU1crE3a66MA0jaGcccHCPo61_ihlLyAhT2DLPjDC4WlDO0kcecLARx-k4HBpAdVFQqtxYgBdAOkbZZsPw10bJMsmhkVTzAMWdlHnzqApHnxkpmH942kOwB/s200/fairy-magic-wand-12087809.jpg" width="200" /></a></div>
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<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">😎I wish for a Red Velvet energy bar! It's my favourite dessert flavour for cupcakes but apparently cupcakes are not really good for you or before sports, so if there was a Red Velvet Cranked Energy bar .. I would buy it! <br />
<br />💏Having them chilled is not always ideal when travelling or drop bags during an Ultra, Wish they could keep without refrigeration (but I get the reason why and it would negate the star lol). <br />
<br />😍I wish for a bar with dates.<br />
<br />😃A plant based protein option. A friend of mine is a plant based eater and I would love for him to try these. Vega is a great plant based protein supplement. <br />
<br />💃I wish I would have known about sooner about this company and their product<br />
<br />💙The flavours don't differ THAT much - it would be more interesting if the flavours were bolder, more differential and more original than the title suggests.<br />
<br />💪My wish would be two optional sizes, snack size and meal replacement size. <br />
<br />😇I wish would be if they were more portable to take out on a lengthy run. <br />
<br />💀I would love to be able to take a bar on my long runs but can’t on hot days or cold days because of the natural ingredients and needs to be refrigerated.<br />
<br />💥My wish would be a cranked energy ambassador, if that were a thing? Cranked active t-shirts or tanks that I could wear while running or doing othe training to help promote the brand would be a fun idea</span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />💋My wish is that ever retail company would care about the ingredients they put into their products </span><br />
<span style="background-color: yellow;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: yellow;"><br /></span></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="background-color: yellow;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: yellow;">Question 5</span></span></span><span style="font-family: "arial" , "helvetica" , sans-serif;">: Write a jingle or a 'roses are red' poem for Cranked Energy. <i>The *best* jingle wins a </i></span><i><u style="font-family: arial, helvetica, sans-serif;">free Cranked ten pack,</u><span style="font-family: "arial" , "helvetica" , sans-serif;"> a free *cool* Cranked metal water bottle, and a </span><u style="font-family: arial, helvetica, sans-serif;">free registration</u></i><span style="font-family: "arial" , "helvetica" , sans-serif;"><i> to Ted's Run for Literacy. </i>To vote list your </span><u style="font-family: arial, helvetica, sans-serif;">top three jingles</u><span style="font-family: "arial" , "helvetica" , sans-serif;"> in the comment section below or message meon Facebook or email me </span><a href="mailto:tedsrunforliteracy@gmail.com" style="font-family: arial, helvetica, sans-serif;">here or Chery here.</a><span style="font-family: "arial" , "helvetica" , sans-serif;">. The winner will be announced on Saturday, June 23.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">When I'm feeling wacky snacky,</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I reach in my backy-packy,</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">because this day has got me tanked,</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I could really use a Cranked</span></div>
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<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
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<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Davey Garner</span></div>
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<span style="font-family: "courier new" , "courier" , monospace;">...</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">*Sung to tune of "What I Like About You" by The Romantics* </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></div>
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<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">What I like about Cranked</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">It's Real Good Energy! </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Whether 5-k! 10-k! run or bike </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Cranked's the one for me ... yah! </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></div>
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<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Natural ingredients to fuel my run </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Keeping me powered while I'm out in the sun!</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">It's all true</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">That's what I like about Cranked ...yah! </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Cranked Energy founded in Peg-city,</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Local-made high protein and energy,</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">It's all true</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">That's what I like about Cranked...yah! </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Eight different flavours to choose among</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Choco-espresso is my favourite one! </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Try the apple cinnamon or the mint, </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Help you go the distance - Olympic or Sprint! </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">It's all true</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">That's what I like about Cranked...yah!</span></div>
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<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Shannon Hargreaves</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">...</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN1OTaQnJvHu_5N_Nch2ww8GCZ-Y57NGCsYBwoIJ1T9Qev-ej8AbNrTApNqpHJdAbEY0dQzcjxUj1DETBU5PlV2rifCCdvtgyhFYlIOgqRk6flYjiYDwgCBfw8gDlQTkq_IZCjgb5wIsMD/s1600/stainless-steel-bottle_250x.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN1OTaQnJvHu_5N_Nch2ww8GCZ-Y57NGCsYBwoIJ1T9Qev-ej8AbNrTApNqpHJdAbEY0dQzcjxUj1DETBU5PlV2rifCCdvtgyhFYlIOgqRk6flYjiYDwgCBfw8gDlQTkq_IZCjgb5wIsMD/s400/stainless-steel-bottle_250x.jpg" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Fuelling is a challenge when on a run, </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">hitting the wall is never fun. </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">We research and trial to find the key, </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">to make this endurance sport easy. </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Choose the healthiest version they say, </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">eating real foods is important each day. </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">That’s where Cranked Energy comes to the rescue, </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">proving a balanced protein, carbs and fats menu. </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Grabbing a bar when on the go, </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">means no sacrifices as I continue to grow. </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Rewarding your calorie burn expertly, </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">is what’s in store when you choose Cranked Energy!</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Lisa Betke</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">...</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf8jk6CGrNuOf93pu33VjoUdQRCOyA6LgGc40A8zwVbLUzQ1KlvUX7z014JsKIcUDUyHxo3HC8O8xdiCqGlAqOjHk1n5AjvCRfB7tkbcAuYEaU3UGXXiP1JjPhxJU09Nf7U3Ux3vMDkPJU/s1600/variety-box_250x.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhf8jk6CGrNuOf93pu33VjoUdQRCOyA6LgGc40A8zwVbLUzQ1KlvUX7z014JsKIcUDUyHxo3HC8O8xdiCqGlAqOjHk1n5AjvCRfB7tkbcAuYEaU3UGXXiP1JjPhxJU09Nf7U3Ux3vMDkPJU/s200/variety-box_250x.jpg" width="200" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">I ran 50 K on the trails today with my real, good food cranked energy bar! </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I rode 100 k on my bike today with my real, good food cranked energy bar! </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I swam 10 k in Clear lake today with my real, good food cranked energy bar! </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I hiked 66 k on the Mantario trail today with my real, good food cranked energy bar!</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Arden Hill</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">...</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Crank me up with Cranked Energy! The all natural fuel source.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Curtis Tyndal</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">...</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">When life spins you right round baby</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Right round like a crazy mom</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Right round round round</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Right round likes crazy mom</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">All I know is a cranked bar looks like lots of yum</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I open up my loving mouth</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Watch out when I’m done</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">I’m ready for some fun</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Christine Kaegi</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">...</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Roses are red,</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Violets are blue, </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Cranked Energy,</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">are the bars for you! </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">When you’re feeling tired,</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Beyond compare,</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Reach for the bar, </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">That is always there. </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Full of flavour,</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">And a bit of zest</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Your body will thank you,</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">For choosing the best!</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Leslie Nikkel</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLkP7kQoE2IFr0oJLWqd4gXgaUDmM23c-lpQD1nxLXK9j4ww_RQlFunn4wNtWrPQCq5RViXC_ffp7tY97TU9wq6w62z6m4_T-Xuo_z2l2e8yOl6DnXTKUCZoXpuNMVakf908AgqRoIwrmz/s1600/tedsrunlogo_3.jpg" imageanchor="1"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLkP7kQoE2IFr0oJLWqd4gXgaUDmM23c-lpQD1nxLXK9j4ww_RQlFunn4wNtWrPQCq5RViXC_ffp7tY97TU9wq6w62z6m4_T-Xuo_z2l2e8yOl6DnXTKUCZoXpuNMVakf908AgqRoIwrmz/s200/tedsrunlogo_3.jpg" width="200" /></a></span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">...</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Roses are red, Violets are blue, Cranked is great and so are you.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Andrea Abbott</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">...</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">The Runners are laced up </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">The route is too far </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Need a little Boost </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Try a Cranked Energy Bar</span></div>
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Shawn Bjornsson</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">...</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Roses are red, </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">violets are blue, </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">support local entrepreneurs </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">because that’s the cool thing to do.</span></div>
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">by Carolyn Muir</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">...</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Born from the need of a clean wholesome bite.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Has all the Essentials, Taste, Goodness and Might.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span> <br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Go all Day and into the Night.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Let Cranked Bars Energize your Life.</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">by Terri-Lee Mooney</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;"><br />
</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;">...</span></div>
<div style="text-align: center;">
<span style="font-family: "courier new" , "courier" , monospace;"><br />
</span></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Buy local. Run local. Eat local.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span> <span style="font-family: "arial" , "helvetica" , sans-serif;">It's a good day to be alive.</span></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Mike</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br />
</span></div>
<div>
<div style="text-align: center;">
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</style>Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.com0tag:blogger.com,1999:blog-7584982878804667025.post-50249153813910113442018-06-05T19:58:00.002-05:002018-06-27T18:08:53.112-05:00I'm hurtin'<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><i>I am under the tyranny of my own goal setting. </i></span><br />
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><i>Tim MacKay</i></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white; font-size: 12.8px;"><br /></span></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">I'm hurtin'. Like a bad country western song, I'm hurtin'. Like a squeaky wheel on an old wagon, I'm hurtin'. Like an old hound dog caught in a trap.. okay, you get it... I'm hurtin' bad... and like a true dude, I like to share my hurtin'.</span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">I'm hurtin' in the knees, particularly the right one.</span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">I ran the West Broadway Outreach 5 KM run on Sunday and it hurt. Every step hurtin' like a broken down Ford pick-up 50 miles from a gas station.....</span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">I pulled out of the WPS run because I'm hurtin'.</span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="background-color: white;"><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">I couldn't pace the RCAF Half Mary because I'm hurtin'.</span></span></span></div>
<div>
<span style="background-color: white;"><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;"><br /></span></span></span></div>
<div>
<span style="background-color: white;"><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">I'm registered for the Manitoba Full Marathon but need to pull back to the Half... if even. </span></span></span><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"> </span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="background-color: white;"><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 12.8px;">I've written off the season because I am hurtin'. I have my eyes on Spruce Woods 50 km in October but it seems so far away and registration is limited. I'm tired of registering for races and not running. The pocket book hurts too!</span></span></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">An old friend said once "Not running is the continuous presence of absence". True, but I suggest the opposite, "Not running is the continuous absence of presence".</span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">What does it matter? Either way, it hurts.</span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;">Hurts like an old dog with three legs, one eye, and no home.</span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"><br /></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;">The 5 pounds I've gained weighs me down like a tonne of bricks. My lethargy sits heavy. My anxiety - <i>can I ever run again</i> - spikes and leaves me sleepless between the covers. I watch my food intake, but my will power weans. </span></span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;"><br /></span></span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;">I am under the tyranny of my own goals.</span></span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;"><br /></span></span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;">My physiotherapist friend, Stephanie works quietly on my knees. I writhe in pain. My eyes squint 'no'... I reach for her hand and squeeze...<i> stop. </i></span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;"><br /></span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;">Stephanie whispers <i>arthritis</i> and then says no, "I'm not ready to go down that road just yet."</span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;"><br /></span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;">We have a plan B. She works hard on muscle tissue while I grimace in unbearable pain. She leaves me hopeful with a plan involving hard tennis balls and spiky rollers. </span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;"><br /></span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;">Spin and Body Pump are my salvation. They keep me sane. They give me presence when my presence is absent.</span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;"><br /></span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;">I'm hurtin' like a battered two string banjo.</span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white;"><span style="font-size: 12.8px;"><br /></span></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white; font-size: 12.8px;">I am under the tyranny of my own goals.</span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white; font-size: 12.8px;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white; font-size: 12.8px;">It's a good day to be alive, even when we're hurtin', especially when we're hurtin'. .</span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white; font-size: 12.8px;"><br /></span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-color: white; font-size: 12.8px;">Mike</span></span></div>
Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-58436414986685684672018-05-27T19:33:00.003-05:002018-05-27T20:57:56.681-05:00My, how we laugh.<i><span style="font-family: "courier new" , "courier" , monospace; font-size: x-small;"><span style="background-color: white; color: #222222;">I'm not the kind of guy</span><br style="background-color: white; box-sizing: border-box; color: #222222;" /><span style="background-color: white; color: #222222;">Who dresses like a king</span><br style="background-color: white; box-sizing: border-box; color: #222222;" /><span style="background-color: white; color: #222222;">And a really fine pair of shades</span><br style="background-color: white; box-sizing: border-box; color: #222222;" /><span style="background-color: white; color: #222222;">Means everything</span><br style="background-color: white; box-sizing: border-box; color: #222222;" /><span style="background-color: white; color: #222222;">And the light that blinds my eyes</span><br style="background-color: white; box-sizing: border-box; color: #222222;" /><span style="background-color: white; color: #222222;">Shines from you</span></span></i><br />
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="font-family: "courier new" , "courier" , monospace; font-size: x-small;"><i><br /></i></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="font-family: "courier new" , "courier" , monospace; font-size: x-small;"><i>Life's not a drag.</i></span></span><br />
<div>
<span style="background-color: white; color: #222222; font-family: "courier new" , "courier" , monospace; font-size: x-small;"><i><br /></i></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "courier new" , "courier" , monospace; font-size: x-small;"><i>Iggy Pop, Shades, from the album <u>Blah Blah Blah</u>, written by Iggy Pop, produced by David Bowie</i></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "courier new" , "courier" , monospace; font-size: x-small;"><i><br /></i></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "courier new" , "courier" , monospace; font-size: x-small;"><i>(with thanks to T and WD 40 for making me whole)</i></span></div>
<div>
<span style="background-color: white; color: #222222; font-family: "programme" , sans-serif; font-size: 18px;"><i><br /></i></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We laugh today. We laugh and we and burp. We laugh until tears swell and then we laugh more, and more yet. We are irreverent in our love. </span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We show affection through humiliation.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We open our hearts and we show our vulnerabilities and fears. And then we laugh and we tease. I am <i>Cotton Man</i> in that moment of perfection, the moment that is now lost, never to be relived, but always to be reimagined. </span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We run on beautiful trails through a sea of ferns and old forest elm trees, three-hugs thick. Winding trail. Endless trails that shelter us from storm. </span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">Three of us run and we walk and we laugh.</span></span></div>
<div>
<br /></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We speak of benevolence. </span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We speak of higher order. </span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We share books and music. </span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We speak of relegion and parents and the collateral damage.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We speak of and colonialism and Truth and Reconciliation.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">And we reflect.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">And we laugh.</span></span></div>
</div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">My, how we laugh.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">And then we laugh more.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We run 22 km, one runs an extra loop because he suffers more. </span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">Some are tired and need to walk. We work it out. No one person ever left alone.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">My friends, it is such a gorgeous day to be alive. I hope your day was lived in laughter and with friends.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We laugh.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We rise higher in our thought and belief.</span></span><br />
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We clarify our thinking. </span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We define ourselves through movement.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We we run while we can.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We run.</span></span><br />
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">We ran.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">It's a good day to be alive.</span></span></div>
<div>
<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;"><br /></span></span></div>
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<span style="color: #222222; font-family: "programme" , sans-serif;"><span style="background-color: white;">Mike</span></span></div>
Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-51197952062441298042018-05-21T19:32:00.000-05:002018-07-26T13:48:01.083-05:00Privilege<i>Red means run son, </i><br />
<div>
<i>numbers add up to nothing.</i><br />
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<i><br /></i></div>
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<i>Neil Young, Powder Finger.</i><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfaoiNikjg5SrNGXrefJN4VdRp350Yce3MehWMwJQOyVX4zLpRe4oJ7cq6d7dBCyj-5mGuiEH9rBvJPqyI4pM7YT3yzpNZMng-mjLAHC3yA4f5OoRtq0vQ0FZx-RAYuzw-xtYlpZmH9Gx1/s1600/IMG_1499.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfaoiNikjg5SrNGXrefJN4VdRp350Yce3MehWMwJQOyVX4zLpRe4oJ7cq6d7dBCyj-5mGuiEH9rBvJPqyI4pM7YT3yzpNZMng-mjLAHC3yA4f5OoRtq0vQ0FZx-RAYuzw-xtYlpZmH9Gx1/s320/IMG_1499.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Charles Paul Bennett, my father.<br />
Buddy, our dog.</td></tr>
</tbody></table>
When I was a young man, freshly minted teaching certificate in hand, I was offered a full contract to teach in Norway House Cree Nation. I was hesitant to accept this contract so I consulted my father. I paraphrase his response as his actual words are lost in time yet the memory lingers strong:<br />
<br />
<i>You know what it's like to live in Winnipeg. Surely you're tired with the South End. You should learn to live in other worlds.</i><br />
<i><br /></i>
And I did. And I am grateful.<br />
<br />
I learned of privilege during my three years in Norway House Cree Nation.<br />
<br />
My father, Charles was born at St. Boniface Hospital on May 20, 1919 and died at St. Boniface Hospital on January 24, 2000. He's in my thoughts these days.<br />
<br />
His was an imperfect circle of birth, life, adventure, science, work, love, family, redemption, death.<br />
<br />
Imperfect, yet lovely. Who among us has a perfect family circle? We exist despite our scars and skeletons. We thrive in our imperfection. We are human.<br />
<br />
Some are privileged.<br />
<br />
Some are not.<br />
<br />
It was 1986 and my life experience couldn't fill a thimble.<br />
<br />
I asked my grade two class to line up for recess. I stroked Clayton's head to show affection, to say <i>good job Clayton, you are special, I acknowledge your good behaviour.</i><br />
<i><br /></i>
Clayton's life was not of privilege. His was a life of violence and unpredictability. He knew not of love, not of permanence, not of family. His life experience collided full on with mine and the collision was powerful.<br />
<br />
The explosion of our paths altered my life trajectory and helped shape my person.<br />
<br />
His head dived to avoid the expected slap for that is what he knows. A touch to the head hurts. Affection is alien. Sudden movements are dangerous.<br />
<br />
<i>Red means run, son.</i><br />
<i>Numbers add up to nothing.</i><br />
<br />
In this moment I understand privilege and I think of my father's words... <i>you should learn to live in other worlds.</i><br />
<i><br /></i>
And I have. And I am grateful.<br />
<br />
I am grateful for my father's wisdom. I am grateful for Norway House Cree Nation.<br />
<br />
I am grateful for Clayton, for he taught me the meaning of privilege.<br />
<br />
It's a good day to be alive.<br />
<br />
Mike</div>
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Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-50302235931176980032018-05-13T17:59:00.002-05:002018-05-14T13:24:27.280-05:00West Broadway Youth Outreach, 5-ish Fun Run<i>We are not running with the ghosts of the dead</i><br />
<i>We are alive</i><br />
<i>With the spirit of our passion</i><br />
<i><br /></i>
<i>Michael Franti, Passion</i><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Pq55ce2BEmM1oUkrsRsMzXZ9GexgZenX-T8p-0p2hw7yxCKzIyRqThq-aIexz-t4Ub9e0JWLNhOgw4POIRrJBFs3NC2eebkvJLYzLfzxbfOIypmfHw9asOixkHvv5jscfp-d9pZwxsUA/s1600/5ish_2012-4282-800x531.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="531" data-original-width="800" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9Pq55ce2BEmM1oUkrsRsMzXZ9GexgZenX-T8p-0p2hw7yxCKzIyRqThq-aIexz-t4Ub9e0JWLNhOgw4POIRrJBFs3NC2eebkvJLYzLfzxbfOIypmfHw9asOixkHvv5jscfp-d9pZwxsUA/s320/5ish_2012-4282-800x531.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">On your mark, get set, GO!<br />
Start line, West Broadway Youth Outreach, 5-isk km Run<br />
photo credit Community News Common</td></tr>
</tbody></table>
To say Ken Opaleke is passionate about the West Broadway Youth Outreach centre is to compare a candle to a stick of dynamite. The candle flickers while the dynamite is incendiary. Ken is the latter.<br />
<br />
Ken is original director of the West Broadway Youth Outreach. He's never taken a sick day in his 27 years at the helm. He refers to his deceased grandmother, Naomi Sullivan, as his <i>spirit guide </i>and credits her unconditional love with the success he has achieved. His love of this often maligned community is immeasurable. The children he serves sees him as a lighthouse to navigate the rough waters of West Broadway.<br />
<br />
I arranged to meet Ken because I wanted to learn more about the annual 5-ish km run that has it start and finish at Mulvey School. I plugged a couple of toonies in the parking meter thinking an hour would be plenty. Little did I know that an hour simply scratched the surface of this most amazing man. I may have wanted to meet to learn the nuts and bolts of the run, but I left with a new and profound love of my community.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTpPIEUYhGEiQ3uxF-ygGdCKJ_3AdDbt_PpsD7810NCd4MeLpyTa0cRMYH89HpRSgy95D8e_MySu0_Z_krVyvoaNC60xa92hrMP7MLTK8yHoooDUrfjWF_mrZu501NwMgi8y3amllgJC8a/s1600/5ish_MG_4254-800x580.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="580" data-original-width="800" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTpPIEUYhGEiQ3uxF-ygGdCKJ_3AdDbt_PpsD7810NCd4MeLpyTa0cRMYH89HpRSgy95D8e_MySu0_Z_krVyvoaNC60xa92hrMP7MLTK8yHoooDUrfjWF_mrZu501NwMgi8y3amllgJC8a/s320/5ish_MG_4254-800x580.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo Credit Canstar Community News</td></tr>
</tbody></table>
Ken Opaleke passionately believes in the children of this diamond in the rough neighbourhood. He give tirelessly and he holds the highest expectations of the children he serves. He sees success and promise where outsiders see poverty and failure.<br />
<br />
The WBYO centre exist on an annual budget of about $115 000. The Winnipeg Foundation generously donates $100,000 and the 5-ish km Run raises an additional $15,000 (based on 500 participants).<br />
<br />
Two full time staff and six part timers deliver 30 programs ranging from team sports to homework clubs and so much more. If The Winnipeg Foundation keeps the lights on, the 5-ish km run enables a sweeting of the pie. This is an organization we want to support for the good of our community and for the future of our children.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmOOsvpC1RkBw81NMZLH-oFyGfaNIqHUtvtpbMR5vhJvTksjZq8mrYyXwhcXrYdhmef8VjB5sJNcnyKIjzLOaLuW9GnhAO_uvuDgzxsZCWBZkIOobMLd9gtmHRbfowhIQ-kg4kJQLlDMjV/s1600/cc-run1-june18.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmOOsvpC1RkBw81NMZLH-oFyGfaNIqHUtvtpbMR5vhJvTksjZq8mrYyXwhcXrYdhmef8VjB5sJNcnyKIjzLOaLuW9GnhAO_uvuDgzxsZCWBZkIOobMLd9gtmHRbfowhIQ-kg4kJQLlDMjV/s320/cc-run1-june18.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo Credit Canstars Community Newspaper</td></tr>
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Ken's reach into corporate Winnipeg is deep. He's forever searching for exciting prizes and motivators for our West Broadway Youth. Jets tickets, Bomber tickets... no problem. Limo rides to McDonalds... got that. Airplane rides around Winnipeg... sure no problem. Pizza parties, movie nights, trips to Wheelies, the museum, all free, all donated to West Broadway Youth Outreach because Ken asks and when Ken asks corporate Winnipeg responds in spades.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_B-VtrgHQfaq7moUbiNb7tMpUKoQFfCjAzfCa1eZn-zyVdM_7qJvEEx84MqCvBoqvnq9tyUuqBkgabHwc-sWJUtCb-nQ_b_Ar7DhKLTpWojz0ouHhaFXv2UH7ZR8o64SGN9-QaoEGc3BO/s1600/cc-run2-june18.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_B-VtrgHQfaq7moUbiNb7tMpUKoQFfCjAzfCa1eZn-zyVdM_7qJvEEx84MqCvBoqvnq9tyUuqBkgabHwc-sWJUtCb-nQ_b_Ar7DhKLTpWojz0ouHhaFXv2UH7ZR8o64SGN9-QaoEGc3BO/s320/cc-run2-june18.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ken (left) at the finish line.</td></tr>
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Now it my turn to ask. I ask you all to put this little race in your calendar. When we run local, when we support those less privileged, when we believe in our community, great things can happen. The West Broadway Youth Outreach Centre has produced three medical doctors. Ken is not stopping until he's reached ten. Help him reach his goal.<br />
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<a href="http://www.westbroadwayyouthoutreach.com/5ish-fun-run.html">To register and learn more about The West Broadway Youth Outreach Centre click HERE.</a><br />
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Ace Burpee, if you're reading this, I nominate Ken Opaleke for your 2019 Top 100 Most Fascinating Manitobans list... just saying.<br />
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Postscript. I have just learned that Ken will be receiving the Order of Manitoba on July 12, 2018. <a href="https://globalnews.ca/news/4204733/12-manitobans-to-receive-the-order-of-manitoba/">Go here for information. </a><br />
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It's a good day to be alive.<br />
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MikeMikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.comtag:blogger.com,1999:blog-7584982878804667025.post-59223775724657244112018-04-07T13:40:00.000-05:002018-04-09T09:13:53.752-05:00Why Plogging Won't Work<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQUkQQMHBsxjBCcdoOMceMWvGwiFMfSVdKFUF6fHFcpKeMSisTNV8AVEvkShNbY95qH_PcnW7sjT_V0HriVDyGmn2J1ge1AVNlol6nQzjmFEnpw9HqrZXNEru0a6T6Jj4ZQReO3VxgHUTh/s1600/PicsArt_02-28-04.18.06.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="682" data-original-width="1024" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQUkQQMHBsxjBCcdoOMceMWvGwiFMfSVdKFUF6fHFcpKeMSisTNV8AVEvkShNbY95qH_PcnW7sjT_V0HriVDyGmn2J1ge1AVNlol6nQzjmFEnpw9HqrZXNEru0a6T6Jj4ZQReO3VxgHUTh/s320/PicsArt_02-28-04.18.06.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo Credit unknown</td></tr>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; color: #222222; font-size: 14px;"><br /><span style="font-family: Arial, Helvetica, sans-serif;"><i>Pl</i></span></span><span style="font-family: Arial, Helvetica, sans-serif;"><i>ogging combines jogging with picking up litter. It started as an organised activity in Sweden around 2016 and spread to other countries in 2018, following increased concern about plastic pollution. As a workout, it provides variation in body movements by adding bending, squatting and stretching to the main action of running.</i></span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><i><br /></i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Wikipedia</i></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Before you write me off as a grumpy old naysayer, let me begin by saying I think plogging is a wonderful idea; it promotes a positive lifestyle and demonstrates pride in one's community. I encourage all joggers to plog on!</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It just doesn't work for me.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">My friend Tim drew my attention to plogging several months ago. He suggested I blog the plog craze. I flipped it back to him suggesting he write a guest blog on the topic which was met with a cacophony of crickets.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">First up, I'm a runner, not a jogger. I set difficult goals and work for months in horrible conditions to achieve my goals. My schedule calls for up to five runs a week ranging from speed to hills, to tempo to distance. I plan my runs to minimize the inconvenience on my family and professional obligations. </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">I run. I do not jog.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">When I run tempo my mind is razor focussed on cadence. When I run hills I am wary of my footing and continuously adapt to conditions uphill and down. On distance runs my mind wanders as I slow focus on endurance and energy conservation. I cross train twice a week at Good Life Body Pump. To work in garbage picking to an already busy schedule, is simply not going to happen.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Have you seen Winnipeg in the springtime? It's filthy! The clean up is beyond the scope of any single group. The City requires professional cleaning services on a massive scale. No amount of plogging will put a dent in spring cleanup. At best plogging is a feel good activity and at worst it's a danger for infection and contamination.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The runners I hang with have tremendous civic pride. Last year the <a href="https://www.facebook.com/groups/674316059334628/">Turtles Running Club </a>organized a drive to clean up Garbage Hill. It was a wonderfully successful event with about twenty local runners and their families collecting dozens of bags of trash. The campaign was called Un-garbage Garbage Hill and my blog on the topic is <a href="http://here./">here.</a> Here's hoping the Turtles will organize a similar event in the not too distant future.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Please don't judge. I'm not a grumpy old man. I might be a little pesky and cheeky at times, but not grumpy. I believe strongly in community pride and civic duty. I love my city, really love it! But plogging? Nope, not for this runner.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Leave it for the joggers, they've got lots of time. ;)</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It's a good day to be alive.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">Mike</span></div>
Mikehttp://www.blogger.com/profile/13179235246521238222noreply@blogger.com