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domrelroelb
'''Hughes Family''' is a wiki that enables the far-flung children of [[Ralph Stephen Hughes]] to keep up-to-date with their various interests.  Friends are welcome to join.
'''Hughes Family''' is a wiki that enables the far-flung children of [[Ralph Stephen Hughes]] to keep up-to-date with their various interests.  Friends are welcome to join.
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==Plans==
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I just don't have much to say lately.
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Eh. Not much on my mind lately. 
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====July 2006 ====
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[http://z.la/pgvha naughty teachers] |
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;Dates:
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[http://z.la/vayh4 swinger] |
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;Who's in: Jana, Sara
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[http://z.la/ivuj1 old man young girl] |
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;Agenda:
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[http://z.la/2kshu naked teens]
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*Sprint Triathlon on July 9th
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:location: Raleigh, North Carolina
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*Cousin [[Ryan Tedder']]s wedding on July 29th
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:location: Denver, Colorado
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*Pre and Post Wedding
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:Chillin' with Meg
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====March 2007 Ironman New Zealand====
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Hello!
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;Ironmen in the making: Gavin, Jana, Sara
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Excellent site, but most of messages here are not related to its contents...
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==Triathlon==
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[http://tylka.extra.hu/mature-pussy.html mature pussy] |
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Three of the [[Hughes kids]] are planning to compete in the [http://www.ironman.co.nz/ IRONMAN® New Zealand] in March 2007.  Meghan is going to start training, but probably won't compete.  Here are their training logs:
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[http://tylka.extra.hu/mature-pantyhose.html granny pantyhose] |  
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[http://tylka.extra.hu/mature-interracial.html mature interracial] |  
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;Training Log
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[http://tylka.extra.hu/mature-tits.html mature saggy tits]
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table formatting help can be found [http://meta.wikimedia.org/wiki/Help:Table here].
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{|
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|- style="background:gray; color:white; "
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| '''Date''' || '''Jana''' || '''Gavin''' || '''Sara''' || '''Meghan''' || '''Rachel''' || '''Wayne''' || |
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|-
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| W, 3/1 ||14.5m b, 1.5m r || ||1/4m s, :30run || || || || |
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|-
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| ||MntAiry,NC || || || ||
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|-
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| T, 3/2 ||rest || ||:30r || || || || |
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|-
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| F, 3/3 ||rest || ||:20r || || || || |
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|-
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| S, 3/4 ||6.4m r/53m || ||6.4m r/54m || || || || |
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|-
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| ||Cary,NC || || || ||
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|-
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| S, 3/5 ||11.5m r/2h || ||rest || || || || |
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|-
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| M, 3/6 ||1.5m s/1h || ||1/4m s|| || || || |
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|-
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| T, 3/7 ||1.5m s/1h || || || || || || |
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|-
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| W, 3/8 || - || || || || || || |
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|-
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| T, 3/9 || - || || || || || || |
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|-
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| F, 3/10 ||s/50m openwater || || || || || || |
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|-
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| ||Oahu,Hi || || || ||
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|-
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| S, 3/11 ||17m hike 8h || || || || || || |
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|-
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| S, 3/12 || - || || || || || || |
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|-
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| M, 3/13 ||r/45m b/30m || || || || || || |
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|-
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| T, 3/14 || - || || || || || || |
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|-
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| W, 3/15 || r/30m || || || || || || |
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|-
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| T, 3/16 || - || || || || || || |
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|-
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| F, 3/17 || - || || || || || || |
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|-
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| S, 3/18 || r/30m || || || || || || |
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|-
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| S, 3/19 || - || || || || || || |
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|-
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| M, 3/20 || r/30m || || || || || || |
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|-
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| T, 3/21 || - || || || || || || |
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|-
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| W, 3/22 || 4m r/35m  || || || || || || |
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|-
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| T, 3/23 || - || || || || || || |
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|-
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| F, 3/24 || - || || || || || || |
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|-
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| S, 3/25 || 4.5m r/45m, s/10m || || || || || || |
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|-
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| S, 3/26 || 3.5m r/38m hills || || || || || || |
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|-
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| M, 3/27 || || || || || || || |
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|-
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|}
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I'm testing a new way to track our training. Please try it [http://numsum.com/spreadsheet/show_plain/12035 here] and give me your thoughts.
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===Archives===
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[[Training_Log_Archives\\January|January]]
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[[Training_Log_Archives\\February|February]]
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[[Training_Log_Archives\\March|March]]
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==Training Tips==
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* 2005-12-07 For Starters...
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Sweet!  The only qualification for Ironman NZ is that
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you have to be stupid enough to pay $485 NZD to abuse
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yourself for 12 hours!  For diet during training I try
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to go to a higher protein diet to help my muscles
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repair themselves from training.  I won't bother with
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weight lifting, spend that time, biking, swimming, and
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running.  If you do weight lift, do high reps, you
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don't want bulky muscles that you will have to drag
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around the course.  For training, gradually increase
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miles and workout lengths, and try to do "brick"
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workouts where you put two or more of the event
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workouts together (swim, bike, and/or run).  For
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instance, you go for an hour swim, and then
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immediately go bike for 2 hours.  Start planning out
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your events leading up to the Ironman, finding smaller
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runs, swims, and tris, and then doing longer ones.  I
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would do atleast two half ironmans before going for
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the full, have run at least two marathons, and have
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done at least one 200 mile bike ride, and a fair of
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amount of two mile swims under your belt.  The last
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two weeks before you should only do a few light
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workouts.  That is it in a nutshell.  I think you can
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do it with only working out 3 to 4 times a week.  Oh
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yah, buy a carbon fiber or maybe titanium bike as they
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absorb the road impacts so you don't feel like crap
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after riding 112 miles, with Shimano ultregra or
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higher (dura ace) components.
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YOU CAN DO IT!
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Brian
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* 2006-01-16 Now that you're exercising a lot...
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For warmth on the bike, you can by arm and leg warmers
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that just cover what your bike jersey and bike shorts
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don't cover.  I use those sometimes, and they are
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small enough you can take them off and stuff them in
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the back pockets of your bike jersey.  I also have a
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flourescent yellow biking gortex rain coat that
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bunches up pretty small. But generally, I don't go on
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long rides during the Winter, so I haven't had to
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worry too much about the cold.
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Learning how to fuel yourself over extended exercises
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is probably the most important thing to learn.  Before
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now, you haven't had to worry to much about it.  Just
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water can get you through most three hour excercises
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without bonkin'.  But when you start getting over
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that, your body can start to be become out of balance
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if you haven't been carefully fueling it.  During the
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day of the Ironman, you will probably burn around
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13,000 calories, six or some times your normal daily
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intake.  You won't be able to take in that many
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calories, but you need to learn what calories and
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other stuff you can take in to keep your body going.
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You really won't feel like and your digest system does
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not work well, so it is a chore you have to remind and
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push yourself to do.  The electrolyte pills are, in my
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mind, one essential ingredient.  You are sweating out
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all of your electrolytes, so you need to be replacing
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them.  I take 1 to 3 Hammer Electrolyte tablets per
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hour.  3 if it is hot and I am sweating a lot, one if
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it overcast and cool.  Also, at events, they always
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offer water, and then they offer some sports drink.
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Well, you can't control the sports drink (i.e. what
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one they will chose to have), and it may make you
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sick, make you not perform well, you won't know how
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much to take, etc.  So, I don't like to use the sports
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drink provided.  I use the water that is always there
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and the electrolyte tables, plus I use my own sports
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power mix drink that I know well.  You can mix this as
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a powder into your water bottles when you get new
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water, plus you can have your bike pre-loaded with it
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in the morning.  I haven't got too much into the
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sports drinks, I do use them, but not too much - other
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people use them more.  But the important part is to
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find what food you crave and can handle in your body
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when you are pushing your body.
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I try to get my breakfeast of a high carb variety as
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close to the start as possible, not when I wake up, so
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I will have it in me to fuel me during the race.  I
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prefer brown sugar cream of wheat.  I found I can eat
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a lot of it and go run hard and it doesn't make me
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sick.  I have coffee before the start, as it is the
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best legal performance enhancer, and you just piss it
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out in your wetsuit.  The bike is where you really
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have to force the food in.  You won't feel like, but
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you have to eat a lot on the bike.  Granola bars,
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bannanas, GU, and peanut butter and jelly sandwhiches
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for me.  I then have cold fruit waiting for me at the
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end of the bike in a cooler along with a peanut and
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butter sandwhich.
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Anyway, it is important to figure out what food you
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crave, can handle, how much and how often you should
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eat them (setting a timer to beeb every 45 minutes to
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remind you to eat something is what somepeople do).
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Preopen all of your granola bars so you aren't messing
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around with that while biking or running.  I pour
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(squeeze) about five GUs and one part hot water into a
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squeeze bottle that mounts to the top tube of my bike.
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That way I don't have to try open the packs while
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riding and I can sip the GU, don't have to have an
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entire packet at once, plus the GU is diluted so it is
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easier to get down.
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I hate Cliff Bars.  I like MOJO bars and I like the
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green nature valley hard granola bars.  I like GUs'
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bannanna and vanilla flavors.
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I take IB profeen on the run, sometimes dropping up to
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800 mg, depending on how I am feeling.
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Well, that is enough for now.
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And holy shit, we are wimps compared to that woman.
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My jaw just dropped reading those distances.
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-B
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Current revision as of 23:16, 14 July 2008

domrelroelb Hughes Family is a wiki that enables the far-flung children of Ralph Stephen Hughes to keep up-to-date with their various interests. Friends are welcome to join.

I just don't have much to say lately. Eh. Not much on my mind lately.

naughty teachers | swinger | old man young girl | naked teens

Hello! Excellent site, but most of messages here are not related to its contents...

mature pussy | granny pantyhose | mature interracial | mature saggy tits

Retrieved from "http://editthis.info/Hughes_Family/Main_Page"
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