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arathon-now-in-the-past/</loc><lastmod>2025-10-10T14:21:29+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/12/15/comrades-marathon-historic-perspective-part-1/</loc><lastmod>2025-10-10T14:20:34+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/12/15/comrades-marathon-historic-perspective-part-2/</loc><lastmod>2025-10-10T14:19:29+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/12/16/comrades-marathon-historic-perspective-part-3/</loc><lastmod>2025-10-10T14:18:30+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/12/16/comrades-marathon-historic-perspective-part-4/</loc><lastmod>2025-10-10T14:17:31+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/12/16/comrades-marathon-historic-perspective-part-5/</loc><lastmod>2025-10-10T14:16:18+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/08/05/comrades-marathon-where-why-how/</loc><lastmod>2025-10-10T14:15:05+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/03/10/one-hundred-times-a-hero-comrades-marathon-1921-to-2024/</loc><lastmod>2025-10-10T14:13:27+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2023/03/22/weekly-nedbank-runnersguide-race-review-29-april-to-1-may-2023/</loc><lastmod>2025-10-10T13:54:41+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2023/06/26/races-ahead-23-30-july/</loc><lastmod>2025-10-10T13:53:38+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/01/29/comrades-training-february-2025/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/01/comrades-finish2.png</image:loc><image:title>Comrades 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Shoulders</image:title></image:image><lastmod>2025-10-05T01:50:45+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://runnersguide.blog/2021/11/18/comrades-marathon-training-january-1-to-january-30/</loc><lastmod>2025-10-04T17:20:55+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/01/21/comrades-marathon-training-january-31-to-february-27/</loc><lastmod>2025-10-04T16:00:34+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/02/23/comrades-marathon-training-february-28-to-march-27/</loc><lastmod>2025-10-04T15:59:59+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/03/27/comrades-marathon-training-march-28-to-april-24/</loc><lastmod>2025-10-04T15:59:34+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/04/22/comrades-marathon-training-april-25-to-may-22/</loc><lastmod>2025-10-04T15:58:49+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/05/24/comrades-marathon-training-may-23-to-june-19/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2022/05/comrades-crowd.jpg</image:loc><image:title>comrades-crowd</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2022/05/comrades-6.-week-21-24.jpg</image:loc><image:title>comrades-6.-week-21-24</image:title></image:image><lastmod>2025-10-04T15:58:10+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/06/15/comrades-marathon-training-june-20-to-july-17/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2022/06/comrades-7.-week-25-28.jpg</image:loc><image:title>comrades-7.-week-25-28</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2022/06/nedbank-training-6.jpg</image:loc><image:title>nedbank-training-6</image:title></image:image><lastmod>2025-10-04T15:57:38+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/07/16/comrades-marathon-training-july-18-to-august-14/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2022/07/nedbank-training-7.jpg</image:loc><image:title>nedbank-training-7</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2022/07/comrades-8.-week-29-32.jpg</image:loc><image:title>comrades-8.-week-29-32</image:title></image:image><lastmod>2025-10-04T15:57:07+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/08/01/comrades-marathon-training-august-15-to-august-28/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2022/08/comrades-finish.jpg</image:loc><image:title>comrades-finish</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2022/08/comrades-9.-week-33-34.jpg</image:loc><image:title>comrades-9.-week-33-34</image:title></image:image><lastmod>2025-10-04T15:56:05+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2023/07/13/comrades-marathon-2024-training-july-to-december/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2023/07/table-3-comrades-novice-nov-dec.jpg</image:loc><image:title>table-3-comrades-novice-nov-dec</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2023/07/table-2-comrades-novice-sept-oct.jpg</image:loc><image:title>table-2-comrades-novice-sept-oct</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2023/07/table-1-comrades-novice-july-aug.jpg</image:loc><image:title>table-1-comrades-novice-july-aug</image:title></image:image><lastmod>2025-10-04T15:55:32+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2023/07/14/comrades-marathon-2024-training-july-to-december-2/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2023/07/table-6-comrades-someexp-sept-oct-2.jpg</image:loc><image:title>table-6-comrades-someexp-sept-oct-2</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2023/07/table-5-comrades-someexp-sept-oct-1.jpg</image:loc><image:title>table-5-comrades-someexp-sept-oct-1</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2023/07/table-4-comrades-someexp-july-aug.jpg</image:loc><image:title>table-4-comrades-someexp-july-aug</image:title></image:image><lastmod>2025-10-04T15:54:58+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2023/11/06/make-sure-of-your-comrades-medal/</loc><lastmod>2025-10-04T15:53:33+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2023/12/27/comrades-training-january/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2023/12/9a9526f57c468fab7d091dc0cb7314ba_dsc_8395.jpg</image:loc><image:title>9a9526f57c468fab7d091dc0cb7314ba_dsc_8395</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2023/12/table-10-jan-2024.jpg</image:loc><image:title>table-10-jan-2024</image:title></image:image><lastmod>2025-10-04T15:52:11+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2024/02/27/comrades-training-march/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/02/comrades-1-1.jpg</image:loc><image:title>comrades-1-1</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/02/comrades-1.jpg</image:loc><image:title>comrades-1</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/02/table-12-march-2024jpeg.jpg</image:loc><image:title>table-12-march-2024jpeg</image:title></image:image><lastmod>2025-10-04T15:48:05+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2024/07/08/comrades-marathon-2025-a-start/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/07/comrades-finish2.png</image:loc><image:title>Comrades Finish2</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/07/table-1-comrades-novice-july-aug.jpg</image:loc><image:title>Table 1 - Comrades- Novice - July- Aug</image:title></image:image><lastmod>2025-10-04T15:46:28+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2024/11/30/comrades-training-january-2025/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/11/comrades-icon-2.jpg</image:loc><image:title>Comrades icon (2)</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/11/table-10-jan-2025.jpg</image:loc><image:title>Table 10 - Jan 2025</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/11/table-10a-jan-2025.jpg</image:loc><image:title>Table 10(a) - Jan 2025</image:title></image:image><lastmod>2025-10-04T15:45:56+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2024/01/22/comrades-training-february/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/01/table-11-feb-2024-jpeg.jpg</image:loc><image:title>table-11-feb-2024-jpeg</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/01/41f5fd81bc841c2f5da08ed559901f1e_dsc_4975-1.jpg</image:loc><image:title>41f5fd81bc841c2f5da08ed559901f1e_dsc_4975-1</image:title></image:image><lastmod>2025-10-04T15:44:32+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2024/03/21/comrades-training-april/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/03/fe3679135336c49566c88d457a74816b_dsc_8393.jpg</image:loc><image:title>8820687-AP8577</image:title><image:caption>8820687-AP8577</image:caption></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/03/table-13-april-2024.jpeg.png</image:loc><image:title>table-13-april-2024.jpeg</image:title></image:image><lastmod>2025-10-04T15:43:44+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2024/04/03/comrades-training-may/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/04/comrades-crowd.jpg</image:loc><image:title>comrades-crowd</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/04/table-14-may-2024.jpeg.png</image:loc><image:title>table-14-may-2024.jpeg</image:title></image:image><lastmod>2025-10-04T15:43:19+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2024/05/13/comrades-training-june/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/05/071.jpg</image:loc><image:title>071</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/05/table-15-june-2024.-jpeg.png</image:loc><image:title>table-15-june-2024.-jpeg</image:title></image:image><lastmod>2025-10-04T15:42:52+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2024/11/05/comrades-2025-ready-for-2025/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/11/nedbank-training-5-1.jpg</image:loc><image:title>Nedbank - training (5)</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/11/nedbank-training-5.jpg</image:loc><image:title>Nedbank - training (5)</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/11/table-3-comrades-novice-nov-dec.jpg</image:loc><image:title>Table 3 - Comrades- Novice - Nov - Dec</image:title></image:image><lastmod>2025-10-04T15:40:32+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2024/09/03/comrades-2025-next-move/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/09/comrades-icon.jpg</image:loc><image:title>Comrades icon</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2024/09/table-2-comrades-novice-sept-oct.jpg</image:loc><image:title>Table 2 - Comrades- Novice - Sept - Oct</image:title></image:image><lastmod>2025-10-04T15:39:24+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2023/11/21/comrades-training-structure-of-the-plan/</loc><lastmod>2025-10-04T15:35:18+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2023/11/13/comrades-training-the-commitment/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2023/11/commitment-card.jpg</image:loc><image:title>commitment-card</image:title></image:image><lastmod>2025-10-04T15:34:16+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2023/11/07/how-to-start-training-for-comrades/</loc><lastmod>2025-10-04T15:32:39+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/11/22/a-16-week-training-programme-for-your-first-marathon/</loc><lastmod>2025-10-04T15:18:08+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/11/18/training-programme-for-your-first-half-marathon/</loc><lastmod>2025-10-04T15:15:25+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/11/29/some-good-reasons-to-run-quiet-confidence/</loc><lastmod>2025-10-04T14:00:17+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/12/02/bite-able-bits-and-chewable-chunks/</loc><lastmod>2025-10-04T13:59:28+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/11/29/starting-out-some-basic-principles-and-a-word-of-caution/</loc><lastmod>2025-10-04T13:58:45+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2022/01/17/training-programme-for-a-fast-ten-kilometre-race/</loc><lastmod>2025-10-04T13:57:38+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/11/29/training-programme-for-your-first-ten-kilometre-race/</loc><lastmod>2025-10-04T13:56:58+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2021/11/17/coaching-beginners-starting-out-the-run-walk-for-life-way/</loc><lastmod>2025-10-04T13:56:08+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/mans-search-for-meaning/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-14.webp</image:loc><image:title>Books - 14</image:title></image:image><lastmod>2025-10-04T09:42:24+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/emotional-intelligence/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-8.webp</image:loc><image:title>Books - 8</image:title></image:image><lastmod>2025-10-04T09:41:40+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/atlas-shrugged/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-18.webp</image:loc><image:title>Books - 18</image:title></image:image><lastmod>2025-10-04T09:40:05+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/care-of-the-soul/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-17.webp</image:loc><image:title>Books - 17</image:title></image:image><lastmod>2025-10-04T09:39:35+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/the-souls-code/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-16.webp</image:loc><image:title>Books - 16</image:title></image:image><lastmod>2025-10-04T09:39:06+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/meditations/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-15.webp</image:loc><image:title>Books - 15</image:title></image:image><lastmod>2025-10-04T09:38:34+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/the-dhammapada/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-13.webp</image:loc><image:title>Books - 13</image:title></image:image><lastmod>2025-10-04T09:37:34+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/flow/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-12.png</image:loc><image:title>Books - 12</image:title></image:image><lastmod>2025-10-04T09:37:07+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/the-art-of-happiness/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-11.webp</image:loc><image:title>Books - 11</image:title></image:image><lastmod>2025-10-04T09:36:37+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/real-magic/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-10.jpg</image:loc><image:title>Books - 10</image:title></image:image><lastmod>2025-10-04T09:36:06+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/04/finding-your-own-north-star/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-9.webp</image:loc><image:title>Books - 9</image:title></image:image><lastmod>2025-10-04T09:35:35+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/mindfulness/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-7.webp</image:loc><image:title>Books - 7</image:title></image:image><lastmod>2025-10-04T09:34:33+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/the-power-of-your-subconscious-mind/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-6.webp</image:loc><image:title>Books - 6</image:title></image:image><lastmod>2025-10-04T09:33:56+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/the-game-of-life/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-5.webp</image:loc><image:title>Books - 5</image:title></image:image><lastmod>2025-10-04T09:32:40+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/as-a-man-thinketh/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-4.webp</image:loc><image:title>Books - 4</image:title></image:image><lastmod>2025-10-04T09:31:57+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/learned-optimism/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-3.webp</image:loc><image:title>Books - 3</image:title></image:image><lastmod>2025-10-04T09:26:48+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/life-strategies/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-2.webp</image:loc><image:title>Books - 2</image:title></image:image><lastmod>2025-10-04T09:26:05+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/the-seven-habits-of-highly-effective-people/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/books-1.webp</image:loc><image:title>Books - 1</image:title></image:image><lastmod>2025-10-04T09:25:06+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/mental-development/</loc><lastmod>2025-10-04T06:37:45+00:00</lastmod><changefreq>weekly</changefreq><priority>0.6</priority></url><url><loc>https://runnersguide.blog/2025/10/03/thoughts-guided-by-a-compass-and-a-sextant/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/mental-4.jpg</image:loc><image:title>Mental 4</image:title></image:image><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/mental-3.webp</image:loc><image:title>Mental 3</image:title></image:image><lastmod>2025-10-04T06:26:14+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/how-to-go-about-thinking/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/mental-2.jpg</image:loc><image:title>Mental 2</image:title></image:image><lastmod>2025-10-02T15:05:29+00:00</lastmod><changefreq>monthly</changefreq></url><url><loc>https://runnersguide.blog/2025/10/02/what-to-think-about/</loc><image:image><image:loc>https://runnersguide.blog/wp-content/uploads/2025/10/mental-1.jpg</image:loc><image:title>Mental 1</image:title><image:caption>A hearing impaired elderly senior adult man wearing a hearing aid is sitting staring through the hazy, speckled, unwashed window and grungy mesh screen of a living room window at home. 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