Monday, February 13, 2017

8 Tips to Make Your Long Run a Bit Less Hellish

Happy Monday! (<oxymoron)

I'll start this post off with a gross disclosure. I thought I'd make it to the age of 50 without having a hemorrhoid, but I was wrong! I'm officially 9 days short of turning 50, so DAMN, almost made it. You can do with that what you'd like. You are welcome.

So, I'm curious. Do you all have weird bodily stuff come up after your long runs?

If you follow me on Instagram, then you know I did a 16 mile run this weekend. I love my IG stories. They are full of the most mundane shit. Did you also know I made shrimp scampi? That I took Heidi for a bath? That I wore a plunging neckline to a party and didn't care that there was no cleavage? You get all of this and more if you follow me in IG and look at my stories.

Moving on.

Let's talk about the long run. Let's talk about the mental fortitude needed to complete the long run.

When I woke up on Saturday morning, my head wasn't in the game. It was kind of a cool, grey morning. But, that wasn't really the problem. The problem was wrapping my head around the distance and how long I would be out there. It had been along time since I had done a 16 mile long, steady run on the road. I wasn't worried about finishing the run, I knew I could that. I was more in my head about the number "16" and how that seemed so far. I've run 16 miles so many times before, but it just felt different. I think it's because i wanted to nail a certain pace and that would mean plodding along, steadily, without many walk breaks like I find on the trails.

Just skipping along


There's no magic to getting motivated for the long run. You just do it. It can be mundane. You are out there a long time. It can get lonely. But, it can also be a time for reflection and zoning out. The long run is a test in perseverance, discipline and determination. And, believe it or not, there are some tips that can make it just a tad easier.

1. Plan a Route You Can Get Excited About. I like to use Map My Run to get creative. There’s nothing like starting a 20 mile run already bored to tears with where you are going. I’d rather drive a bit to start somewhere that inspires me versus following some old worn out route that puts me to sleep. Here was this weekend's run. I do love the back-roads of Boulder County.



 2. Drag Someone Along. Distraction is a wonderful tool. Bring a friend and talk about every mundane thing you can think of like Beyonce's even fuller breasts since getting pregnant or how long it takes corn to move through your system (this is very easy to figure out. Just keep a diary of when you had corn chowder and when it showed up later). A good friend will also share supplies with you like toilet paper, an extra gel, a tampon or condom (now that really would make your long run more fun).

3. Bring Happy Fuel. If you hate the taste of gels, but you eat them because you are “supposed to” or they were on sale, that’s no fun. Bring along your most favorite candy or gel flavor.  Maybe companies should market cocktail themed gummy treats for runners (jam packed with electrolytes and carbs of course) like Rum Runner (get it?), Sex on the Beach (for the wild crowd), Bloody Mary (for those running in the morning or during Sunday brunch time) and Mint Julep (for the Southerners).  My favorite choice these days:


4. Tell People Even If They Don’t Care. I like to let a few friends know if I’ve got a really long run (say 16-20 miles) because in my head I think they are cheering me on and that they really care if I finish or not. Somehow it holds me accountable. Ok, maybe my mom just cares, but so what?

5. Break the Mileage Up. Do not start the run and think “Yay! only 19.82 miles to go!” Think “Okay, only 5 miles until I can have my uncrustable”, then “Only 5 miles until half way” etc. I find that 5 miles feels manageable in my head, but use what increments work for you (three 10Ks plus a bit more, two 10 milers – you decide).

6. Get Lost in Your Head. If running alone, let your mind wander. Meditate as you listen to your breathing and the sound of your feet. Focus on the sights and sounds around you. Visualize yourself crossing the finish line of the race you are training for and how it will feel to meet your goal. 

7. Try Not To Stare At or Be Consumed By Your GPS. Watching your GPS and waiting for the miles to tick by is a bit like watching a pot of water until it boils. It feels like forever. Just let it go. Tell yourself you’ll check in every 30 minutes, every 3rd song on your iPod, whatever. But, don’t constantly check it or you will feel like you ran 40 miles, not just 20.

8. Make a new playlist that gets you all fired up. Or listen to podcasts. Personally,, I like listening to podcasts while driving, but not while running. If I listen to anything, it'll be music. In lieu of a playlist, sometimes I like to put on Pandora and to just be surprised by what comes on. 

Any tips you have for making long runs just a bit easier?

Weird body issues after long runs? 

SUAR

58 comments:

  1. I never have issues. Instead I just can't get over the fact I'm getting so much me time. Long runs make me feel spoiled.

    ReplyDelete
    Replies
    1. Hello, I am Theresa Williams After being in relationship with Anderson for years, he broke up with me, I did everything possible to bring him back but all was in vain, I wanted him back so much because of the love I have for him, I begged him with everything, I made promises but he refused. I explained my problem to my friend and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back but I am the type that never believed in spell, I had no choice than to try it, I mailed the spell caster, and he told me there was no problem that everything will be okay before three days, that my ex will return to me before three days, he cast the spell and surprisingly in the second day, it was around 4 pm. My ex called me, I was so surprised, I answered the call and all he said was that he was so sorry for everything that happened that he wanted me to return to him, that he loves me so much. I was so happy and went to him that was how we started living together happily again. Since then, I have made promise that anybody I know that have a relationship problem, I would be of help to such person by referring him or her to the only real and powerful spell caster who helped me with my own problem. email: drogunduspellcaster@gmail.com you can email him if you need his assistance in your relationship or any other Case.

      1) Love Spells
      2) Lost Love Spells
      3) Divorce Spells
      4) Marriage Spells
      5) Binding Spell.
      6) Breakup Spells
      7) Banish a past Lover
      8.) You want to be promoted in your office/ Lottery spell
      9) want to satisfy your lover
      Contact this great man if you are having any problem for a lasting solution
      through drogunduspellcaster@gmail.com

      Delete
  2. Now you're talking!!! Here's my tip- never, ever run wearing a thong under your running gear! BIG MISTAKE! This unfortunate oversight resulted in a week of agony and a large tube of Anusol!! Terribly sorry if TMI but thought I'd share x

    ReplyDelete
    Replies
    1. Never TMI here on this blog!! I can't wear thongs anyway...so definitely not under running gear. I go commando.

      Delete
    2. I actually wear them most of the time when running; just need some Bodyglide beforehand!

      Delete
    3. Dare I ask what's Bodyglide? Do we get it in the UK?

      Delete
  3. Get up, drink your coffee, do your business, and get on with it. If you aren't really with it, putting it off won't help. The night before, promise yourself you'll do it, and build a step by step plan for getting out the door. Have all your stuff ready to go.

    ReplyDelete
  4. Great tips! I've heard of people calling loved ones while on their long runs (I've never personally but it's an option). I run with my dog, he's always great motivation!

    www.agirlsbestfriend.org

    ReplyDelete
    Replies
    1. I wish my dog could run that far! She poops out after about a mile then wants a nap.I do too I guess, but I press on!

      Delete
  5. How did you get to 50 without hemorrhoids? That's some industrial strength rectal musculature, my friend!

    ReplyDelete
  6. What Wendy said!! Pushing 2 kids out my vag gave me them nearly 21 years ago! SO now when I have a really long run I feel like I just might be birthing my rectum. That's normal, right?

    ReplyDelete
    Replies
    1. Haha.LMAO. Now I don't feel so bad about my one small roid.

      Delete
  7. Something which always helps me on long runs is look up when things are not going well. Look around, look at the horizon. When I am less by myself I feel better. It works always with me at least for a while.

    ReplyDelete
  8. http://www.huffingtonpost.com/entry/physics-running-faster_us_589dfe23e4b03df370d60f92?section=us_healthy-living

    ReplyDelete
  9. Oh I needed this as I'm already dreading my Monday. But I have successfully dragged my sister along. If she doesn't bail :-)

    ReplyDelete
  10. I like to run during Saturday Afternoon at the Opera from the Met in NY. There's story and music and drama, and it lasts longer than my run.

    ReplyDelete
  11. Good article, your sharing is so nice, love your work!

    ReplyDelete
  12. I have been using Slap Nutrition products and they have a Slappy Hour line with some drinky flavored products. Margarita, Sangria.

    ReplyDelete
  13. I like to wake up and immediately put in my earbuds with music while getting ready to go out the door. Sometimes a little singing or dancing helps. Also, letting myself take the first 2-3 miles at a slower pace helps me warm up to the long run slowly.

    ReplyDelete
    Replies
    1. Hello, I am Theresa Williams After being in relationship with Anderson for years, he broke up with me, I did everything possible to bring him back but all was in vain, I wanted him back so much because of the love I have for him, I begged him with everything, I made promises but he refused. I explained my problem to my friend and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back but I am the type that never believed in spell, I had no choice than to try it, I mailed the spell caster, and he told me there was no problem that everything will be okay before three days, that my ex will return to me before three days, he cast the spell and surprisingly in the second day, it was around 4 pm. My ex called me, I was so surprised, I answered the call and all he said was that he was so sorry for everything that happened that he wanted me to return to him, that he loves me so much. I was so happy and went to him that was how we started living together happily again. Since then, I have made promise that anybody I know that have a relationship problem, I would be of help to such person by referring him or her to the only real and powerful spell caster who helped me with my own problem. email: drogunduspellcaster@gmail.com you can email him if you need his assistance in your relationship or any other Case.

      1) Love Spells
      2) Lost Love Spells
      3) Divorce Spells
      4) Marriage Spells
      5) Binding Spell.
      6) Breakup Spells
      7) Banish a past Lover
      8.) You want to be promoted in your office/ Lottery spell
      9) want to satisfy your lover
      Contact this great man if you are having any problem for a lasting solution
      through drogunduspellcaster@gmail.com

      Delete
  14. the GPS advice seems to be especially for me :) I'm not an thelete, but rying to become a serious runner. I'm training for a half marathon with SportMe running app which calculates distance, pace, time and calories and adjusts running plans to my progress.

    ReplyDelete
    Replies
    1. Hello, I am Theresa Williams After being in relationship with Anderson for years, he broke up with me, I did everything possible to bring him back but all was in vain, I wanted him back so much because of the love I have for him, I begged him with everything, I made promises but he refused. I explained my problem to my friend and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back but I am the type that never believed in spell, I had no choice than to try it, I mailed the spell caster, and he told me there was no problem that everything will be okay before three days, that my ex will return to me before three days, he cast the spell and surprisingly in the second day, it was around 4 pm. My ex called me, I was so surprised, I answered the call and all he said was that he was so sorry for everything that happened that he wanted me to return to him, that he loves me so much. I was so happy and went to him that was how we started living together happily again. Since then, I have made promise that anybody I know that have a relationship problem, I would be of help to such person by referring him or her to the only real and powerful spell caster who helped me with my own problem. email: drogunduspellcaster@gmail.com you can email him if you need his assistance in your relationship or any other Case.

      1) Love Spells
      2) Lost Love Spells
      3) Divorce Spells
      4) Marriage Spells
      5) Binding Spell.
      6) Breakup Spells
      7) Banish a past Lover
      8.) You want to be promoted in your office/ Lottery spell
      9) want to satisfy your lover
      Contact this great man if you are having any problem for a lasting solution
      through drogunduspellcaster@gmail.com

      Delete
  15. I'm impressed that you made it through 2 Ironman races without a hemorrhoid. Side note: I never realized what a bizarre spelling that word has. I prefer to do my long runs with friends. Every few years I find myself needing to do a long run solo. I think 16 is the longest I've ever gone without friends. These are good tips. Thank you for sharing.

    ReplyDelete
  16. اتصلوا من اى خط ارضى على رقم صيانة كريازي في مصر واستدعي الفريق المختص لاصلاح وصيانة اجهزة كريازي الكهربائية المختلفه فنوفر لكم مهندسيين صيانه كريازى المحترفين والمدربين على اعلى مستوى لاصلاح تلك الاعطال

    ReplyDelete
  17. لدينا احدث اجهزة والالات في شركة تنظيف خزانات بالمدينة المنورة للتمكن من تنظيف اى خزان بسرعه كبيره , فقط تعاقد الان مع فرسان الخليج وسيتم ارسال فريق متميز من عماله تنظيف خزانات بالمدينة المنورة والبدء في التنظيف والغسل باسرع ما يمكن

    ReplyDelete
  18. these are awesome tips. i'm running my first marathon in november and i'm definitely going to save this post :)

    ReplyDelete
  19. Thanks for this!! I'm running 21 on Saturday and after 15 years of marathons, I need something different for every long run. This time I'm trying podcasts...let's do this!!
    Oh also, I spend at least 5 miles planning my post run meals and wine...because WINE.

    ReplyDelete
  20. تحدث الان معنا من خلال الخط الساخن لدى شركات
    صيانات المعتمده من صيانة كاريير
    التى تعد افضل انواع التى تقوم بالرد عليك فى اى وقت من اليوم وخلال اوقات العمل لنقوم بالفور اراسال فريق العمل المتدرب على اعلى مستوى من التميز والثقه وخبرات عديده فى الصياانات وباحدث قطع الغيار الاصليه المعتمده من مراكزز الصيانات المعتمده

    ReplyDelete
  21. شركة كريازي من الشركات المصنعة لجميع انواع الاجهزه الكهربائيه التى توفر لاجهزتها ت
    وكيل ومركز صيانة كريازي باحدث الطرق الممكنه
    الذي يوفر الخدمات التي تحافظ علي الاجهزة الكهربائية حيث ان الاجهزة معرضه لكثير من المشكلات والاعطال التي تسبب توقف حيق يقوموا جميع الفنين على اعلى كفاءه من التميز وعلى استخدام احدث المعدات لدى الصيانه المعتمده

    ReplyDelete
  22. تعتبر الشركة افضل شركة امن وحراسة تقدم العديد من الخدمات شركة امن وحراسة التي تضمن لكم ولاسرتكم ولممتلاكاتكم الامن والسلامة التي تحقق بتوفير شركة امنية عدد من افراد الامن والبودي جارد الذي يتم اختيارهم بعناية ليكونوا قادرين علي تقديم خدمات الشركة علي افضل وجهه وتتمثل خدمات الشركة في توفير عدد من العروض والتعاقدات شركة حراسات امنية علي حماية وحفظ امن وسلامة الشركات والافراد والمنازل

    ReplyDelete
  23. Hello everyone, My name is Jennifer Woodward, I'm from USA, I and my husband got married for more than 11 years and have gotten two kids. thing were going well with us and we are always happy. until one day my husband started to behave in a way i could not understand, i was very confused by the way he treat me and the kids. later that month he did not come home again and he called me that he want a divorce, i asked him what have i done wrong to deserve this from him, all he was saying is that he want a divorce that he hate me and do not want to see me again in his life, i was mad and also frustrated do not know what to do,i was sick for more than 2 weeks because of the divorce. i love him so much he was my everything to me without him my life is incomplete. i told my sister and she told me to contact a spell caster, i never believe in all this spell casting of a thing. i just want to try if something will come out of it. i contacted Dr Iyaryi for the return of my husband to me, they told me that my husband have been taken by another woman, that she cast a spell on him that is why he hate me and also want us to divorce. then they told me that they have to cast a spell on him that will make him return to me and the kids, He cast the spell and after 1 week my husband called me and he told me that i should forgive him, he started to apologise on phone and said that he still live me that he did not know what happen to him that he left me. it was the spell that he Dr Iyaryi cast on him that make him come back to me today,me and my family are now happy again today. thank you Dr Iyaryi for what you have done for me i would have been nothing today if not for your great spell. i want you my friends who are passing through all this kind of love problem of getting back their husband, wife , or ex boyfriend and girlfriend to contact Dr Iyaryi ,if you need his help you can contact him through his private mail: driayaryi2012@hotmail.com And also Reach him on WhatsApp Number: +2349057915709 Thanks Dr. Iyaryi

    ReplyDelete

  24. افضل العروضات من الوكيل المعتمد توكيل كريازى الذى يعد من احسن وارخص التوكيلات لجميع الاجهزه الكهربائيه التى من وجود جميع الماركات العاديه والديجتال التى تحتاج الى صيانه معتمده امنه فقط من افضل شركه وهى كريازى

    ReplyDelete
  25. تعلن صيانة جليم جاز
    انها تعمل في مراكز الصيانة علي صيانة الاجهزة الكهربائية من خلال المراكز علي استخدام قطع الاغيار الاصلية للاجهزة الموجودة داخل التوكيل .

    ReplyDelete

  26. تعرف على احدث وسائل الحماية من اكبر شركة حراسات امنية فى مصر من خلال اقوى المتخصصين والمدربين داخل افضل شركة امن وحراسة
    فقط تواصل معنا الان وتعرف على خدماتنا

    ReplyDelete
  27. تعمل الشركة الفرنسية علي توفير افضل المعدات الخاصه التي تقوم باعمال مكافحة حشرات بمصر ببعض المواد الفعالة التي تقوم بالتخلص من الحشرات بكل سهولة ويسر بالاضافه الي توفير شركات ابادة الحشرات بفريق العمل المتميز لديها وذو الخبرة في تلك الاعمال .
    http://www.anti-insects.com

    ReplyDelete
  28. هل تعانى من وجود فئران بمنزلك وتسعى الى التخلص منها ولا تعلم افضل الطرق للتخلص من الفئران بالمنزل اليكم الحل الاكيد للتخلص من الفئران بالاعتماد على الطرق اليدوية التى تخلصكم من تلك الفئران التى يلازمها الامراض ونحن فى غنى ذلك.
    شركة مكافحة الفئران بالرياض
    https://alsabaak.com

    ReplyDelete
  29. Before people said there is no cure on HIV/AIDS but today many people have now believe that there is a cure.of HIV/AIDS can be cured through Africans root and harms,and days our great doctors have finally found the cure of HIV/AIDS, many have get cured with the help of a great spell caster known as Dr Ayewah he is the one of the great spell doctor in Africa and he has the cure on this disease HIV/AIDS. last month he share is Haber medicine in some medical hospital and now he is well recognize as one of the best spell caster in Africa, you don’t have to be sad any more or share your tears any more on this disease when the cure have already be found in 2011 the if you want to get in touch with him in private contact me on whatsapp +2349032874171 or e-mail dr.ayewah.herbal.home@hotmail.com

    ReplyDelete
  30. من اجل اداء افضل كان لنا خدمتكم في شركة كشف تسربات بالرياض وتطبيقا منا لتعليمات الشركة فقد اجتزنا الصعوبات وطرحنا خدمة شركة تسليك مجاري بالرياض وكان لنا السبق والتميز في فرعنا مكافحة الحمام بالرياض والدمام نسعي دائما لرضا العميل ومن اهم خدماتنا مكافحة بق الفراش بالرياض والدمام
    تركنا للعميل الاختيار بين خدماتنا وما يحتاجة ففي قس

    ReplyDelete
  31. مكافحة حشرات بالرياض هذا ليس كل شئ فنمتلك بالشركة خدمات اخري مثل مكافحة النمل الابيض ابادة الارضة من اهم الحشرات التي تواجهنا والتي نعمل علي ابادتها نهائيا ولنا شركة مكافحة الفئران بالرياض هذا والمنطقة الشرقية كاملة لم ننسها بل وضعنا بها خدمات كمكافحة حشرات بالدمام ولم نترك خدماتكم في نقل الاثاث بل اظهرنا

    ReplyDelete

  32. نقدم لكم لجميع عملائنا لكرام دار مسنين دائما نعمل على تحسين افضل المعدين من دار مسنين بالجيزه التى تعتبر من اهم دار مسنين موجود فى مصر التى بها الكثير من الانظه الترفيهه بجانب النظام الصحى الجيد الذى نقوم نحن دار مسنين بالهرم بتنظيمه لاننا دائما نراعى صحتكم
    لاننا نسعى دائما لتحقيق افضل مالدينا
    لان الترفهيه دائما وشعوركم دائما بالافضل للحصول على حاله نفسيه افضل والعصبيه من وجود رعايه مسنين بالمنزل التى يعملون دائما على تحسين حالتهم من خلال رعايه مسنين لن توجد الا من خلال دار مسنين التى على اعلى مستوى من التميز .

    ReplyDelete
  33. مرحبا، أنا جيسيكا واين من تكس، الولايات المتحدة الأمريكية. الحياة دون زوجي كانت فوضى حقيقية بالنسبة لي وأطفالي أنا سعيدة جدا للحصول على بلدي العودة مرة أخرى من خلال مساعدة الدكتور نوبل موجة الإملائي. كانت مفاجئتي الكبرى أن 48 ساعة بعد أن أعد الطبيب الإملائي بالنسبة لي، زوجي الذي ترك لي لمدة 4 سنوات فجأة دعا لي بشكل غير متوقع، وأنا سعيدة جدا أننا قد حان لتصبح واحدة مرة أخرى من خلال مساعدة الدكتور نوبل وأنا كذلك سعيد أن أكون مع زوجي مرة أخرى. الدكتور نوبل هو رائع جدا موجة الإملائي، يمكنك الاتصال به إذا كنت في حاجة مساعد له لأنني أعرف أنه يمكن أن تساعدك أيضا. اتصل به من خلال بريده الإلكتروني: templeofjoyandprosperity@gmail.com على الفور

    ReplyDelete


  34. Hello, i am Jessica Wayne from TX, USA. Life without my husband was a real mess for me and my children I am so happy to get my Ex back through the help of Dr Noble the spell caster . My greatest surprise was that 48 hours after the Doctor prepared the spell for me, my husband who has abandoned me for 4 years suddenly called me unexpectedly and am so happy that we have come to become one again through the help of Dr Noble and am so happy to be with my husband once again. Dr Noble is a very wonderful spell caster, you can contact him if you need his assistant because i know he can also help you. contact him through his email: templeofjoyandprosperity@gmail.com immediately

    ReplyDelete
  35. فريق عمل متخصص في اعمال الصيانة بالاضافه الي اعمال تركيب وصناعه اجود انواع الاجهزه الكهربائية من صيانه يونيون اير التي تعمل علي توفير افضل المعدات وباقل الاسعار تحت اشراف امهر المهندسيين والخبراء العاملين في مصر والوطن العربي .
    http://www.unionairemaintenance.com

    ReplyDelete
  36. I want to use this medium to thank who so ever that is reading my testimony right now and also help me to thank high priest tokubo for helping me out of my pain. ever since my ex left me i have not be with myself anymore not until i met high priest tokubo through a testimony of a woman on vanguard newspaper about how high pries tokubo help her to get her husband back so i decided to contact high priest tokubo for help in getting my ex back. Right now i am so happy and living premium life in my relationship right now and me and my ex is getting married soon the 20th January 2017. please i do not have to tell you all about the testimony but all i want you to do is to try and contact high priest tokubo if you want your ex back because high priest tokubo is a man you can have full confident on because he have helped a lot of people before. you can contact him through his email on: highpriesttokubo@gmail.com

    ReplyDelete
  37. الان يمكنك التعامل مع جميع شركة امن وحراسة والتي تعمل علي تقديم جميع الحمايلات الخاصة والعامة اي انها تعمل من خلال ششركة حرسات امنية العالمية .
    http://www.guards-security.com/

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  38. My name is Natasha Sproles from United State, i hear how people are talking about The powerful spell caster called Dr. Iyere in regard of how he bring back ex lover, winning lottery, getting pregnant and getting married to their dream true lover and i also contact him to help me cast a spell in regard of my ex lover whom i love so much that left me 2 yrs ago, but today my ex is back to me and we are married with a bouncing baby boy, i am so much happy for the help i found in you Dr. Iyere me and my lover are very much happy and we are living large now, i am grateful and i appreciate your good work of spell casting, thank you and may you leave long to help people in problems His email is (dr.iyere@hotmail.com)

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  39. My name is Jennifer Martins, from USA i never believed in love spells or magic until i met this spell caster once when i went to Africa in November 2016 on a business summit. I meant a man who’s name is Dr. Iyere he is really powerful and could help cast spells to bring back one’s gone, lost, misbehaving lover and magic money spell or spell for a good job or luck spell .I’m now happy & a living testimony because the man i had wanted to marry left me 3 weeks before our wedding and my life was upside down because our relationship has been on for 6years. I really loved him, but his mother was against us and he had no good paying job. So when i met this spell caster, i told him what happened and explained the situation of things to him. At first i was undecided, skeptical and doubtful, but i just gave it a try. And in 7 days when i returned to usa, my boyfriend (now husband) called me by himself and came to me apologizing that everything had been settled with his mom and family and he got a new job interview so we should get married. I didn’t believe it cos the spell caster only asked for my name and my boyfriends name and all i wanted him to do. Well we are happily married now and we are expecting our little kid, and my husband also got the new job and our lives became much better. His email is (ukuseborspellcaster@gmail.com)

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  40. الآن مع فروعنا المعتمدة لمراكز صيانة فريش ستتمكن من اصلاح كافة اعطال اجهزتك الكهربائية ، و ستتمكن ايضًا من الحصول على خدمات صيانة يونيفرسال بأقل التكاليف و على يد فنيين و خبراء صيانة ذوي مهارة في اصلاح الاعطال المتنوعة .

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  41. الآن تمتع بأكبر عروض الصيانة المقدمة على خدمات صيانة جليم جاز الفورية و المتكاملة التي تقدمها الشركة العالمية لخدمات الصيانة في مصر و التي تتم على يد نخبة و فريق متخصص من افضل فنيين الصيانة ذوي المهارة و الخبرة .

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  42. only have this little chance to tell you people about this powerful spell caster that brought back my lover to me within 3days. His name is dr obasi of the Shrine For Solution.My Husband left home since four months ago without even a call from him.I have cried for help but all that heard my cry kept on collecting my money without doing anything.A friend introduced me to dr obasi because he has helped her own sister in bringing back her lover.I contacted him, i cried so much and he heard my cried and he said he is for real and not like others.I want to confirm to you people that the following morning after he has started the work, my lover emailed me and also sent his friends to beg me not to be angry that should he come home? He is hungry and love to be with me. My lover is back and how do you expect me not to talk about dr obasi ? How on earth do you expect me to forget about him.You can contact him and he will do it for you, i assure you. His email address is obasispelltemple@gmail.com His cell number is +2349065671269.I am 101% sure that he will do it for you too because i know that there are so many people who needs help.We have made love and getting ready for a trip to Dubai. Thank you once again dr obasi, i will forever be greatful to you.and his web site is [obasispelltemple.yolasite.com] I am Stephanie Wilson from UK

    IF YOU HAVE ANY PROBLEMS LIKE....

    1. LOTTERY SPELLS

    2. GETTING EX BACK SPELLS

    3. PREGNANCY SPELLS

    4. BROKEN MARRIAGE SPELLS

    5.CASINO SPELLS

    6. HIV CURE SPELLS

    7. PROTECTION SPELLS

    8. GETTING BACK TO GATHER AFTER A BREAKUP OR DIVORCE SPELL

    Do not cry anymore, contact this powerful spell caster Dr.obasi on his email: obasispelltemple@gmail.com or call +2349065671269 thank you

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  43. الان مع انمتشار الحشرات بكثرة تحتاجوا الي متخصصين كي يخلصكم من مثل هذة الحشرات مع اكبر شركة مكافحة النمل بمكة والتي توفر لكم عمالة متخصصة في رش الحشرات واننا نوفر احدث المبيدات التي تستخدم في مكافحة النمل لذا تعد اشهر شركة مكافحة البق بمكة وتخلصكم منه في اسرع وقت ,كما اننا نعد افضل من يمتلك فريق ليخلصكم من الصراصير شركة مكافحة الصراصير بمكة كما اننانقوم بالرش لنخلصكم من العته وهي من اخطر الحشرات لذا نحن اشهر شركة مكافحة العته بمكة باعلي جودة واقل تكلفه ودن الحاجة الي ترك المنزل
    http://www.el3nod.com/5/company-anti-insect-termite-Pesticides-mecca

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  44. الان مع قدوم فصل الصيف تنتشر العديد من الحشرات بكافة انواعها مع اكبر شركة رش مبيدات بالدمام والتي توفر لكم اكبر فريق متخصص في رش المنازل كما انها توفرلكم العديد من المبيدات الحديثة التي تخلصكم من الحشرات في اقل وقت وباعلي كفاءة ,ان شركة ابراج دبي تعد اكبر شركة تنظيف فلل بالدمام لاننا نمتلك عدد من العمالة المدربة علي كيفية تنظيف الفلل باكامل من الداخل والخارج كي تحصلوا علي فله خالية من الاتربة وحتي تحافظوا علي مظهر فلتكم من الداخل والخارج
    http://abraj-dubai.net/%D8%B4%D8%B1%D9%83%D8%A9-%D8%AA%D9%86%D8%B8%D9%8A%D9%81-%D9%81%D9%84%D9%84-%D8%A8%D8%A7%D9%84%D8%AF%D9%85%D8%A7%D9%85/

    http://abraj-dubai.net/%D8%B4%D8%B1%D9%83%D8%A9-%D8%B1%D8%B4-%D9%85%D8%A8%D9%8A%D8%AF%D8%A7%D8%AA-%D8%A8%D8%A7%D9%84%D8%AF%D9%85%D8%A7%D9%85-%D8%A8%D8%A7%D9%84%D8%A7%D8%AD%D8%B3%D8%A7%D8%A1/

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