It's over, man. Let her go.

March 28, 2024

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Location:

Bliss,ID,USA

Member Since:

Jan 04, 2010

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

In late 2008 I decided I needed to get in better shape and started running again.  I ran my first formal road race ever, a half marathon, in late 2009.

(unofficial) Track 1 Mile - 7:32 (4/24/2010)  6:56 (9/27/2010)

5k - 27:31 - Riverview Run on 06/11/2010
22:39 - Gatorade Steelers 5k on 09/04/2010

10k - 50:43 - Riverside Run on 04/10/2010

Half - 2:02:58 - Just a Short Run on 03/27/2010
1:51:47 - IKEA Montour Trail Half on 09/11/2010

Short-Term Running Goals:

2011 Races:

Sept 25 - The Great Race 10k (59:15)
Nov 5 - Dirt Monster 5mi (52:59)

2012 Races:

June 8 - Riverside 5k  (27:49)
Sept 2 - Gatorade Steelers 5k (route) with Steve!  (27:39)
Sept 30 - The Great Race 10k (route)  (53:48)
Nov 3 - The Dirt Monster 5mi (52:55)

2013 Races:

May - Pittsburgh Marathon (started, but DNF about the half way point)
June - Riverview 5k  - Bummed I missed signing up for this one. It's one of my favorites!
Sept - Gatorade/Steelers 5k. (Signed up!)
Sept - IKEA Montour Trail Half  (prob not, but leaving it on here)
Sept - The Great Race 10k (My Running 101 goal race)
Nov - Dirt Monster 5mi (Gotta do it again no matter what!)

Long-Term Running Goals:

Finish recovering from my injuries and build mileage.  That is all.

Personal:

My name is Wes, I'm married with two wonderful children. The nickname BaldNSpicy came from the fact that I have been balding for a (long) while now and spicy for my love of very spicy foods (Thai and extremely hot wings are my favorites).  If eating doesn't bring me near tears and leave me sweating, it's not worth eating.  :-)

Oh, and I'm also known for my doorags.

Favorite Quotes:

"Running without hills is like motorcycling without corners." - rAtTLeTrAp

"Excellence is not a singular act, but a habit.  You are what you do repeatedly." - Shaquille O'Neal

"A man can fail many times, but he isn't a failure until he begins to blame somebody else."  - John Burroughs

Favorite Blogs:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
NB 758s #2 Lifetime Miles: 596.90
Brooks Cascadia 7 Lifetime Miles: 165.17
Slow milesFast milesTotal Distance
3.100.003.10

Planned was a 3 mi Easy Run @ 10:00

Warmed up for 5min walking.  Ran 3.1 with splits 9:32, 9:34, 10:18 (1.1mi)

Nice easy run, warmed up to a balmy 31 degrees today with sun!  I could have done without the warm gloves and went for the lighter cotton ones.  Must have left my running socks in my work bag since they weren't with my other clothes in my gym bag.  Ran in my dress socks.  No problem, but I'm glad I had sweats on.  Not a fan of dark socks with running shoes.

I hope to get decent sleep tonight in prep for tomorrow's hard workout!

NB 758s #1 Miles: 3.10
Weight: 171.50
Comments
From Burt on Wed, Jan 13, 2010 at 16:44:33 from 206.19.214.144

Were they argoyle socks? That would be sweet.

From Coach Cara on Wed, Jan 13, 2010 at 18:07:39 from 74.107.148.31

I don't like dark socks with running shoes either, but if anyone saw you running outside, they thought you were crazy anyway.

When you start to really enjoy the easy runs, you KNOW that your training is plenty hard. I remember the days when I hated being told to run slowly. Now I really appreciate easy days.

From baldnspicy on Wed, Jan 13, 2010 at 22:43:59 from 72.95.175.57

Yep, I was enjoying the run today! Nice and slow and easy knowing what I have in store for me tomorrow. Saw a few more runners out there. One I saw approaching an intersection from another direction. He looked like he was going nice and easy and I was trying to keep myself going slow enough, so I decided to hang back behind him and keep his pace, but after a minute or two I realized it was way too slow (probably 12:00) so I had to pass him. He tried to keep up for a minute or two but he was huffing and puffing pretty hard when I passed him, so that didn't last long. Kind of funny since I am in no way fast (but I'm getting faster), so passing someone on a slow, easy run was interesting. Usually, I'm passed by others and have to hold myself back from trying to keep pace with them or atleast speed up.

Burt: Nope, not argyle. If I had thought about it, I would have worn some nasty looking things, or maybe pulled my dress socks up to my calves. I was in my sweat pants, so no one probably saw them anyways. One of these days I think I'll dress as hideous as possible and go for a nice long run. Should be fun!

From Kelli on Thu, Jan 14, 2010 at 10:02:06 from 71.219.89.82

Looks like we are on the same NO sleep schedule!!! It makes running hard but you are doing GREAT!!!!

From baldnspicy on Thu, Jan 14, 2010 at 10:07:32 from 167.164.3.140

Funny story: There was one time when I forgot my t-shirt. I considered running in my button-up dress shirt, but then I wouldn't have anything to wear when I went back to work. Garment top? Not likely anyone would know, but yeah, no. Plus, it was a hot, sunny day, so I decided to suck it up (literally) and go shirtless. Our gym requires shirts, shorts & shoes (I think that rule was made for me), so I had to run outside anyways which was my plan.

Now, I'm not "fat" but I've got a bit around the waist and a little "muffin top," as well as having a pretty flat upper chest, so I felt VERY self-conscious running through Pittsburgh like that. I always marvel at the guys that can wear the tight racing tank-tops during the races & even on the road. Wearing my skin-tight long-sleeved tech shirts shows way too much flab & I feel it jiggling even if it's not visibly jiggling, so I always wear a t-shirt over it. Again, jealous of those guys that can sport the cool shirts.

Shorts? I wear ones with about a 4" inseam. One day, my legs might look good enough I can sport the super short, splits so I can give the girlies a little show as my old body runs past. LOL

Speaking of legs, I was running one day this summer and this chick (BTW (that's "by the way," Cara :-p ) NOT a derogatory word in my book - quite the opposite) was running toward me down the street. You could see EVERY single muscle in her legs. She must have had 0 to negative body fat. Unbelievable. Honestly, I didn't find it attractive, just amazing. She was moving too...

From Kelli on Thu, Jan 14, 2010 at 10:13:05 from 71.219.89.82

I am glad they have the SHIRT rule at the gym, I wish they would extend it to women walking around in their sports bras---they should have to wear a shirt, too!!!

Now, you may have been able to run in your garment top, no one outside of Utah probably would have noticed. These guys at the gym have their bottoms hanging out below their shorts and it drives me nuts. I want to go tell them to by the spandexy kind if they are gonna wear them to work out!

And Burt, they sell argyle running socks. I am gonna get you a pair!

From baldnspicy on Thu, Jan 14, 2010 at 10:17:11 from 167.164.3.140

Kelli - yeah, I have a hard time sleeping (insomnia to some extent, my wife insists on having the dog (a miniature pinscher named Izzi) sleep with us which isn't usually a problem but Izzi never wakes up my wife when she needs to go out. She'll wake me up. So I get up and take her out. Doesn't take long, but it's a sleep disturbance. It's funny how if I'm out of town on business or something, that Izzi will get in bed with her at 9pm and won't bother her until like 9am the next morning, but if I'm in there, her bladder shrinks to the size of a pea. It hasn't been uncommon to be woken up twice. If I didn't love that dog...

My wife is a night owl, so she usually keeps me up until about Midnight. Then during the week, I wake up about 5:15am to take my daughter to early morning seminary at the church. Fortunately, I can drop her off there and leave since another family takes her back to their house to catch the bus to school. I come home and sleep for another 45min - 1hr then get up to get my son ready and off to school while I get an hour of work in and get myself ready.

So yeah, I'm happy to get some decent sleep in like last night when I got about 7.5. I came home from work and watched a movie with my son (he watched it, I dozed in and out). Then I took some drugs and checked out for the night. Still felt really drowsy this morning, but doing much better now. I don't let my sleep patterns decide whether I run or not. If I did, I'd probably get in 1-2 runs a week!

Hang in there, Kelli, and I will too! We should start a runners that run on no sleep club! Ha Ha!

From Burt on Thu, Jan 14, 2010 at 11:06:53 from 206.19.214.144

I went running once without a shirt when I was a young lad. But it was late at night. It was very liberating.

From Kelli on Thu, Jan 14, 2010 at 13:40:46 from 71.219.89.82

I have never run without a shirt. ;o)

So, what do you take to help you sleep? Everything I have taken leaves me feeling worse the next day even though I technically slept. Most of the time I would rather be tired! I did get a prescription for 30 Ambien and I made it last me 3 years. I took a half of a pill here and there, but it would never work two nights in a row.

The dog is just payback for your wife getting up with the kids, right? That is actually pretty funny. If you want, send the dog to me, I would love to pay back my husband for the years of getting up with 5 kids while he never heard a thing. In fact, I am sure that is why my sleep is so messed up!!

From baldnspicy on Thu, Jan 14, 2010 at 14:22:39 from 167.164.3.140

Kelli, I'll have to respond to your sleep question when I've got a few minutes later today. Found this article and thought it appropriate since I sometimes will say "I'll get good sleep on the weekend and then I'll be better next week." Apparently, it doesn't work that way:

http://www.boston.com/news/local/massachusetts/articles/2010/01/13/dont_bank_on_weekend_to_make_up_for_sleep_loss_1263417565/?rss_id=Boston.com+--+Local+news

From Kelli on Thu, Jan 14, 2010 at 18:56:30 from 71.219.89.82

I agree, it never works! But I am glad that church has moved to 1 pm so I can at least sleep in one day a week!!!

From Coach Cara on Thu, Jan 14, 2010 at 19:44:09 from 74.107.148.31

OK, you 2, SLEEP! You must sleep!! Your gains are made when you are in REM most of all.

But mostly I'm just writing because I wanted to agree with Kelli that there should be the same rule for women in the gym as men. We really don't need to see any bellybuttons. But if they let women where sports bras, the men should be allowed to go shirtless, or at least wear sports bras too!! (Now that you have seen Max, that comment might scare you. ;-) ) But really, come on!

Maybe I'm just jealous because, after giving birth to 4 precious ones, my stretch marks and extra skin make it impossible for me to feel good with bra only. I ONLY do that when I'm desperately hot from going full speed--in races or speedwork. And then I cover up soon as I'm done!!

Most of the women who go in bra only the gym really don't look so good either, though.

From baldnspicy on Thu, Jan 14, 2010 at 21:51:30 from 72.95.175.57

Burt - I actually loved running without a shirt. It was so nice on a hot, sunny day to be out there getting the rays. I could do without the looks of disgust as I ran by though. ;-)

Honestly, there are many women and men at our gym that wear less than they should. It's like the people that wear low rise jeans with serious muffin tops, tank tops, or cut off shirts. Just because they make them in (your size) doesn't make it ok to wear them. Seriously!

Kelli - for sleep, my son (also has the same problems as me) takes Trazadone. It's actually an antidepressant, I believe, but it makes him nice and drowsy and sleeps very soundly through the night. I've tried Ambien as well. Both Trazadone and Ambien are awesome and work great if you get 8+ hours of sleep. Any less and I'm a zombie in the morning, feeling completely hung over.

I've also tried Melatonin and Tylenol PM, which work just OK. They'll get me drowsy so I can fall asleep, but they have no lasting effects to KEEP me asleep. So, I usually toss back a couple of Xanax (I have anxiety issues) and that will usually do the trick. But, if I don't get more than 4-5 hours, or am woken up, then I'll be a zombie the next day too. So most nights, I try not to take anything, but don't get great sleep. It's a no-win situation for me.

Oh, and my wife getting up with the kids? Uh...yeah, no. She's NOT a morning person and she claims there was a paragraph in the pre-nup that stated that anything happening before 9-10am was my responsibility. She tells me I signed one - I must have been in a Xanax stupor because as poor college students, there was no financial reason to sign one. I guess they do pre-nups for these types of responsibilities?? I guess I signed without reading. LOL Now I feel like I missed out on getting my expectations of her in there! Oh well...

She actually trained our kids to sleep in. When they were babies, once they were down for the night, they were out until like 8 or 9am. But now with a teenager and my son, they stay up later than they should. Every Christmas morning at my house (7 kids) we were always tearing down my parents bedroom door at 5:30-6am. My kids? We usually have to wake them up at 9am so we can get started! They're weird, I know, but I love them to death!

If I can get a good 5-6 hrs of solid sleep a night I can function pretty well. It's when I get less than that that my work performance suffers and I tire easily. Running does help, though. I'm exhausted tonight and it's only 9:30pm. So, I think I'll probably be able to hit the sack here pretty soon since the kids will be in bed any minute and I'll be in bed at 10pm. Wife hit the sack early and so it looks like I will be too!

Good night everyone! Kelli - I hope you find something that works! Let me know how it goes.

From Kelli on Thu, Jan 14, 2010 at 23:14:51 from 71.219.89.82

Goodness, that is a list of drugs to try! I did try melatonin a long time ago, but I was pregnant, maybe I should give it another go. I hate medication because I always feel so groggy the next day. I have yet to fins anything that does not have that affect, so I figure if i am going to be groggy anyway I might as well do it without medication! I have had sleep issues forever, so I am pretty much used to it and I function okay (although I get a bit grumpy on weeks like this).

Tomorrow is my husbands day off, so I am going to refuse to get out of bed until at least 8! It his turn after 17 years of marriage. That guy could sleep through a hurricane, and most of my kids could, too.

Cara, I have seen your blog picture and you feel free to go shirtless! You look great. But, as you said, it is not the women with the tight abs and 5% body fat that run around in their bras!!! If I can wear a shirt at the gym, these other women can! They make this thing called a tank top...

From Coach Cara on Fri, Jan 15, 2010 at 00:08:43 from 74.107.148.31

You're so sweet, Kelli, but really--I have on a tank top in that picture. Otherwise you'd say, "She's obviously had kids." :-)

What time of day do you run, Kelli? What are your bedtime rituals? How about caffeine--do you consume any?

Sorry, it's the RN in me! I'm sure you've thought through all the potential causes and possible treatments.

From Kelli on Fri, Jan 15, 2010 at 12:50:22 from 71.219.89.82

I have had 5 kids, I guess I just had one too many to have a flat stomach!!

I do drink the occasional diet coke, maybe the equivalent of 2 cans a week. Other than that, the only caffeine I eat is in chocolate!

2-3 days a week I run at the crack of dawn (get up at 4:45), the other days I run at the gym in the morning after my kids go to school (I get up at 6:15 those days, when the alarm goes off for my husband, but I stay in bed until 7:15!!) I take Sundays off.

I try to go to bed by 10 every night, but the falling asleep part is the issue. I get my kids in bed by 8 or so, then I either watch a little TV or read a book. My husband breathes really loud so I try to fall asleep before him! I am a very light sleeper, everything wakes me up. I have experimented with napping and it just seems to make falling asleep at night harder. When I get super tired, I will take a nap, though.

All of that said, I got 8 hours of sleep last night. Children;s Benadryl works like a charm!!!

From Coach Cara on Fri, Jan 15, 2010 at 21:06:09 from 74.107.148.31

Oh, believe me, Kelli, my tummy is not flat either. It's not that there's any fat on it, and really, the abs are some of the strongest I know (this I know only because of the plank competitions we crazy trainers have), but it's NOT FLAT! And there's always that little fold of skin. Oh well, the wee ones are well worth is. You should see the mutual friend I share with Wes. She has had SEVEN children!! She is adorable and tiny.

Anyway, I've never struggled with insomnia (quite the opposite--I really think I am mildly narcoleptic), but I remember working as an RN, and before the doc would prescribe sleep meds as a last resort, bedtime rituals were helpful. Sleep meds are just a shame to start because they become addictive, and they leave you groggy in the AM.

The body releases natural melatonin with bedtime rituals. Most important is to NOT watch TV, computer, or any screen within an hour of bedtime. So, within 1/2 hr, dim lights, rest in a non-bed place, or read in a non-bed place, but in your room with soft lights. If you can have your hubby massage you, that's a plus. Studies have shown that bananas help relaxation before sleep too. Also, a very small glass of wine can help, and hey--it's good for your heart too! But not much--like 1/2 to one glass.

You could try going a full week with no caffeine, even including chocolate, and see if that helps.

My husband snore SOOOO loudly!! I've gotten used to sleeping with earplugs, but I know that's hard for some. Another option is white noise, like a fan.

I'm sure you've tried all these, but just in case you haven't...these were just the pre-drug advice the docs gave. :-)

From Kelli on Fri, Jan 15, 2010 at 21:17:33 from 71.219.89.82

OKay, no more TV and reading only with the lamp, not the full light!!! I have cut back on the caffeine (I only have it on weekends at the movies) but I could try a week with NONE of it!! I do like white noise, the fan is great in the summer. I guess I need to get a white noise machine to block out my husband!!!

I hear ya on the sleep meds, I felt like they were not only addictive, but became less effective the more I used them. That is why I go many nights with little or no sleep before I will give in!!

And, whatever, miss plank woman (love the competitions, that is funny)! You have abs of steel and a tiny little waist. The picture does not lie!! The kids do stretch us out a little, some people have more elastic skin than others---lucky them. I really can not complain, I look pretty good for how much I eat!!!

From Coach Cara on Fri, Jan 15, 2010 at 21:24:06 from 74.107.148.31

Oh my word, I do NOT have a small waist! That has been the bodily grief of my life, that I have no waist at all. I wish I could say that I do. ALL my height is in my legs, and I have a short little upper body. I hate that! I'm like a little dot torso with spider legs.

Sometimes I get the humbling joy of doing a little sports modeling, but I tell ya, if they want us to come to the audition in sports bra and shorts only (yes, back to my bra-only hate), I know I won't get the job. It goes to long-waisted women. :-)

From Kelli on Fri, Jan 15, 2010 at 23:16:22 from 71.219.89.82

Long legs are an asset!!!

If I were to ever get a sports modeling job, I think they would just be photoshopping in a tiny part of me...maybe my long curly hair? Or my skinny calves? That is about all of me that could model!!! Be glad you can do that, that just shows you look GREAT! You work hard for it, so be PROUD!!!! And dang, you have had 4 kids.

From baldnspicy on Sat, Jan 16, 2010 at 00:14:29 from 72.95.175.57

Funny how it's OK for a female to tell another female she can go shirtless, but if Burt were to say that he'd be castrated. Anyhooo... ;-)

Kelli - definitely don't take drugs if you don't have to. I like Cara's suggestions. There are a few I need to incorporate too. Besides, I only know about all these things because we've dealt with them for a while with my son and I. I've tried several things and have tried to keep the drugs to an absolute minimum for both of us. But, sometimes you just gotta get some sleep!

As for sports modeling, I have a really cute pinky toe that I could probably get in a magazine somewhere. It's a hidden asset since it's 95% of the time covered up. The other one has a scar, so if they want both pinkys, they'll have to look elsewhere.

Totally agree on the type of women that wear the sports bras too - they're certainly not the hottest chicks at the gym if you know what I mean. Again, just because they make it in your size and it's allowed where you work out...

From Burt on Sat, Jan 16, 2010 at 13:21:38 from 206.19.214.144

I was castrated June 28, 2000 : http://burt-mccumber.fastrunningblog.com/blog-got-neutered-today-/06-28-2008.html.

I think I could model my calves. They're genetically huge.

From Kelli on Sat, Jan 16, 2010 at 13:54:42 from 71.219.89.82

I am actually pretty sure that Burt COULD get away with it!

If we are talking sports modeling, I could actually model my gnarly, toenail-less second toe. It would scare people AWAY from running!

Sleep is just one of those things I will probably always struggle with (that and losing toenails!) I try to keep the drugs to a minimum as well, but, like you said, sometimes you just have to sleep!!! I was actually trying to regulate sleep with Ambien, but it just never worked!!! For now, I will work on nighttime rituals and less caffeine, things that really should help----that and kicking my husband out of the bed (which he is glad to do for me).

From Coach Cara on Sat, Jan 16, 2010 at 15:35:02 from 74.107.148.31

In an ugly foot contest, Kelli, I could probably take you! I also have 2 missing toenails, one corn, and basically ugly toes. They were ugly before I even started running. They've been ugly all my life. My sister has always called them embryo toes.

But any good runner has ugly feet, right!! :-)

From missy on Sat, Jan 16, 2010 at 15:50:49 from 75.162.127.188

Woah, Ok Just had to meet the person behind "baldnspicy." Did a double take when I saw the username...Lol...I think you could have rocked the black socks...When we get past about age 30 we realize we can do whatever the hell we want and not care what others think. I love wearing my Orange and Red mens Brooks Launch at the gym cuz everyone stares..LOL

From Kelli on Sat, Jan 16, 2010 at 19:15:26 from 71.219.89.82

I mourn my beautiful feet on a regular basis! I lost my first toenail 2 and half years ago and it refuses to grow back---it is always GROSS!!! I have last 4 others, but only once each time. Runners do seem to have darn ugly feet.

From Coach Cara on Sat, Jan 16, 2010 at 19:31:25 from 74.107.148.31

War wounds, I guess. :-)

From Coach Cara on Sat, Jan 16, 2010 at 19:54:03 from 74.107.148.31

Burt, I replied to your old blog entry about that momentous event in your life. Now you're not a lone faithful, someone replied--I mean, besides yourself.

That's really sad that you had to reply to your own. Please don't ever sound so pathetic. If ever again you feel like a lone faithful, just tell me to respond, and I gladly will do so. :-)

From Burt on Sat, Jan 16, 2010 at 19:55:57 from 98.177.216.165

I used to be kind of a loner on the blog until I spoke out against drunk driving. Also I think there was a thread about gay marriage that I got involved in.

From Kelli on Sat, Jan 16, 2010 at 19:59:42 from 71.219.89.82

The gay marriage one was my introduction to you, I believe.

From Burt on Sat, Jan 16, 2010 at 20:04:32 from 98.177.216.165

That was a good one. Remember how that one gay guy joined the blog and had like one entry. Apparently they all took big time offense to my comments, that I didn't think were any worse than anyone else's.

From Kelli on Sat, Jan 16, 2010 at 20:12:22 from 71.219.89.82

I thought you handled yourself very diplomatically, Burt. I did not know someone had gotten all bent out of shape, no. It is okay to respectfully discuss ones opinion, and most people were very respectful. MOST, but not all.

From Coach Cara on Sat, Jan 16, 2010 at 20:26:43 from 74.107.148.31

Wow, sounds like quite an exchange. Is that the "hot topic" under Burt's? I only glanced quickly at it.

From baldnspicy on Sun, Jan 17, 2010 at 00:17:57 from 72.95.175.57

Hi Missy! Nice to meet you! :-)

Yeah, point us to the threads!

From Coach Cara on Sun, Jan 17, 2010 at 00:20:19 from 74.107.148.31

Missy, I love my bright orange Mizuno racing flats, and everyone at the gym stares too. They look so FAST!

From missy on Mon, Jan 18, 2010 at 22:19:48 from 75.162.121.126

WOAH, holy Long Blog responses..had to scroll down for like 10 minutes..

Baldnspicy....any fashion advice you need...just Holler.:P

Cara...The thing that cracks me up about the deliberately UGLY nerdy looking running shoes..is it confuses the hell out of trendy gym people..Don't get me wrong..I dabble in my Nike Shox when lifting weights...The Ugly Bright running shoes definitely scream out "I am fast and don't care what the hell you think! Mwa ha ha..." ;)

From Burt on Mon, Jan 18, 2010 at 23:01:55 from 98.177.216.165

Coach - there was a time on the blog when the number of comments you got put you on the Hot Discussion Board. Sometimes there would be over 300 comments. Actually, that's only happened a couple of times, once with Walter's blog over movie quotes. Remember that one Kelli? Anyway, Sasha put a stop to that because a certain blogger posted a bunch of comments on her blog just to get noticed. There's more to the story than that, but now it's number of commenters rather than comments. Plus Sasha reserves the right to not have it on the board if he thinks there's no value to it.

From Coach Cara on Mon, Jan 18, 2010 at 23:04:09 from 74.107.148.31

I noticed that little column. It's good that Sasha changed the rules, because you can hardly call it a "hot topic" when most of our replies have nothing to do with the original context! We are merely continuing the conversation.

It sounds like YOU, Burt, have had some hot topics!

From baldnspicy on Mon, Jan 18, 2010 at 23:46:24 from 72.95.175.57

Missy - yep, that's what happens when you get myself, Cara and Kelli "chatting." One day I may learn to not be so....verbose/wordy, but for now, you have to scroll. :-)

From Coach Cara on Mon, Jan 18, 2010 at 23:52:18 from 74.107.148.31

And don't forget BURT too! :-)

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