Wednesday, 21 September 2011
Puppy Photo Shoots: Dangerous to Runners!
Quick check-in post!
My Yoga with Bob work-out still works! My abs (especially on the sides) were burning the next day, as always. My wrists, on the other hand (no pun intended) were fine. :)
I finally saw the orthopedic specialist and he told me that since I still have all my hardware in place (three screws in my left knee) we can't do an MRI. And I should do a lot of quad stretching (you know, the one where you grab the top of your foot from behind and hold it up to your butt...). He told me to do those 10 times, each side, three times a day. That was it. I saw him for all of 2 minutes and he left me with one exercise to do. Ya.
I went for a little 3K just to ease back into a routine (now that I had the go ahead, I guess, from the specialist) on the weekend and then a 5k yesterday. Both felt great...no problems at all.
Then, last night, I went on a photo shoot and squatted down really low to take puppy pictures. Then I, apparently, very awkwardly, tried to wiggle out of that squat to a sit by bending my knees all weird and I flipping killed my right/good knee! Something went very wrong and I fell on my back in pain! A couple seconds later (and some minor humiliation), I was able to get back up and continue on.
Today, I can barely walk. :(
My good knee!! My GOOD one!! What have I done?!
Today was going to be another Yoga with Bob day, but I can't be putting myself in any warrior stances. I'm pretty damn sure if that.
Could I wake up tomorrow feeling good/normal again?
Ohhhhh...please, knee injury gods...help a poor girl out.
- Posted using BlogPress from my iPad
Friday, 9 September 2011
Cross Training: Yoga with Bobby.
Today's work-out was Bob Harper's Weight Loss Yoga. I figured I should give my legs a little break and give my core some much needed attention. I'm doing Yoga because, basically, everyone seems to think it's such a great idea. Me? Gawd, I just can't think putting so much strain on your wrists all the time (constant planks and all their evil variations) can be a good thing. But, I do like Bob Harper.
He leads a good, athletic, yoga class with lots of great prompts. Still, you should watch it through once before actually doing it, because it's really tricky to see what they are doing on the t.v. while your face is between your legs.
Plus, there is none of that, "Breathe in love. Breathe out stress. We are all at one with the universe" crap I can't stand.
The DVD has 5 programmable sections and you can add as few, or as many, of these in to your work-out that you'd like (careful to select them in the order you actually want them to play or you may put your warm-up after your work-out. Not that I would ever do something so silly, myself. Ahem).
Today I did (in no particular order. Ha!)...the 5 minute warm-up, level 1 (20 minutes), level 2 (10 minutes), and cool-down (5 minutes). The only thing that is a little sore right now is my wrists...but, I have done this DVD before and woke up the next day with sore abs...so it has worked in the past. We'll see how I feel tomorrow...
Until then...
One final question...
Why didn't I start watching, "The Biggest Loser" ages ago?
- Posted using BlogPress from my iPad
He leads a good, athletic, yoga class with lots of great prompts. Still, you should watch it through once before actually doing it, because it's really tricky to see what they are doing on the t.v. while your face is between your legs.
Plus, there is none of that, "Breathe in love. Breathe out stress. We are all at one with the universe" crap I can't stand.
The DVD has 5 programmable sections and you can add as few, or as many, of these in to your work-out that you'd like (careful to select them in the order you actually want them to play or you may put your warm-up after your work-out. Not that I would ever do something so silly, myself. Ahem).
Today I did (in no particular order. Ha!)...the 5 minute warm-up, level 1 (20 minutes), level 2 (10 minutes), and cool-down (5 minutes). The only thing that is a little sore right now is my wrists...but, I have done this DVD before and woke up the next day with sore abs...so it has worked in the past. We'll see how I feel tomorrow...
Until then...
One final question...
Why didn't I start watching, "The Biggest Loser" ages ago?
- Posted using BlogPress from my iPad
Tuesday, 6 September 2011
Back to School = Back to Health
So DD8 and DD6 are off to school. Luckily, I still have DD2 home with me (the day she starts school...and leaves her old, useless, shell of a mommy at home will be a rough one). The only good thing I can see about all the kiddos being out of the house would be that i'll be able to run smack-dab in the middle of the day...that and a nice clean house. In the meantime, I have realized I really need to work harder at fitting fitness in. So, guess what I did this morning. I set my iPhone alarm (I even "named" the alarm "RUN!!!), and I got up, and I ran.
No kidding.
I made it a nice easy run. I just set my Nike+ for 30 minutes, and I decided to actually include my warm-up and cool-down in that, so it was just 20 minutes of actual running. Not to mention, I paused the treadmill in the middle to go grab a banana (starving!). But, still, the effort was there and I got myself out of my warm, cozy, bed to fit fitness in. Yay me! :)
Oh, ya, I had to hit the 'mill because it was frickin' freezing outside this morning and I don't own any cold weather running gear, yet. I really need some capris, or something. The treadmill is so boring!
Maybe when I get something to wear, I'll try bringing Stella Bella out with me. She can't run far (bad knees), but neither can I, so that may be okay. Plus now that it is freezing out, she won't be too hot.
Boy, when summer is over...it's over!
Anyway...I'm inspiring myself with a Back-to-School=Back-to-Health Challenge. The goal is to work-out, with intention, for a minimum of 30 minutes/5 days a week. Three of those days will be running, two will be strength & core. Got my run in already today so, so far, so good.
Who is with me?
- Posted using BlogPress from my iPhone
Tuesday, 30 August 2011
All Rested Up, Yet, Lazy-Butt?
So, I've only gone on one run since my 5K and that was with DD8. I love running with her because it's fun getting to chat with her while I run, she allows for a nice, easy, pace, and I love having a part in encouraging her inner athlete. She needs to work on pacing herself though! Especially when she sees her dad: she immediately starts sprinting (she admitted she wanted to impress him) and then she runs out of energy. Just before this photo was taken she was way out in front of me...then she stopped and wanted to walk. Her Dad told her to keep going...and she did. We needed a couple of walk breaks, but she still managed her first 3k! :) Woo!
(Oh my gawd. She looks so whittle and cute in this photo!)
I need to run, though...so I have to figure out how to fit in training runs with my sweetie, and training runs for me, and all the rest of life (you know how it is). Any ideas? Please don't tell me to get up early.
You're going to tell me to get up early, aren't you?
- Posted using BlogPress from my iPad
(Oh my gawd. She looks so whittle and cute in this photo!)
I need to run, though...so I have to figure out how to fit in training runs with my sweetie, and training runs for me, and all the rest of life (you know how it is). Any ideas? Please don't tell me to get up early.
You're going to tell me to get up early, aren't you?
- Posted using BlogPress from my iPad
Thursday, 25 August 2011
Dundas Cactus 5K Race, August 21, 2011.
I survived!
The days leading up to race day were pretty nerve-wracking. I like to do a lot of needless worrying, I guess, especially when I don't know what to expect. But, everything went pretty well and I ended up with a PR of 34:09 (of course it's a PR! It's my first race! Shhh).
We got out of the house in good time, with all the kiddies in tow. We got a great parking spot right nearby. I remembered to bring everything I needed (iPhone, earphones, armband, blanket to wrap around my freezing cold legs while waiting for the race to start...), and I felt pretty good.
I was very happy to have so many people cheering me on! My Mil came, and my Bil and Sil. Of course, hubs and the kiddies were there, and I received lots of cheers through my Nike+ app as I was running along. It was so nice (thanks everyone!!).
That's a photo hubby took as I waited in the big pack of 5K runners for the gun to go off. I realized I had not had one sip of water yet, so I scooted out of line to grab some H2O, then got back in just in time! My mouth was so dry at about 2.5 K! They had a water station, but I could only manage to throw my cup of water in the general direction of my mouth, soaking my entire face. I think I'll bring my water bottle next time. Also, I LOVE having my tunes, and the feedback from my Nike+ guy telling me how far/how fast I've gone, but the whole system needs to be fixed a little. First, the iPhone 4 is really pretty heavy and kinda' a pain when you are trying to race. Second, my armband sucks and my iPhone has gone flying off of it 3 times now (luckily this hasn't broken it....yet! And, Thank Gawd this didn't happen on race day). I either need a way better armband or, ideally, I should probably switch to a Nano for running. I'll look into these options.
Meanwhile, here's a photo of the front of the pack (where all the real runners go). Notice none of them have 5 pound iPhones attached precariously to their toothpick arms. No, that was just me.
The biggest challenge I encountered during the actual race was the sprint/walkers. There were quite a few people who just booted it around the first lap of the track, but once we headed out of the park, down the streets of Dundas, they began to walk. I tried to keep a nice steady pace the entire time, but that did make it challenging. My pace was about 30 seconds to a minute faster/km then it normally is by the first km, and then when I saw some people starting to walk I thought, "Ya, I'm a bit tired, too. Walking does sound like a good idea. Hey! They're doing it". But, then I'd think, "What?! You've been running for 6 minutes, you bum, keep moving!". Not that there is anything wrong with walking. As long as you are moving forward you're doing great! And, of course, a lot of people run with a 5:1, or 10:1 run/walk plan, and I'm sure many of those walkers finished with better finish times than me. It's just that walking after 6 minutes was not part of my personal plan and I just found I needed to remind myself of that. I really needed to keep focus on my race, and not what other runners were doing.
I also found there was a fair amount of confusion about the actual course. They were telling us all to turn down one street, when we were actually supposed to turn down another street 2 roads away! As we ran along I was worrying that maybe we were doing the 10K course, because no one said what the difference was (that I heard), and there weren't any signs (that I saw). Apparently, a couple of the 10k runners actually ended up getting steered in the wrong direction and they ended up doing the track around the park twice, in the beginning, when they were only supposed to go around once before heading into Dundas! Pretty bad! Despite that huge screw-up, they still beat everyone else, but I have no idea how they can figure out their proper times after that.
Once we got ourselves turned around and headed back to the park at the halfway point I was very relieved! Good to know that I was only doing 5K! Plus, we had been on a gradual uphill most of the first half, so now we were headed downhill and that was great. I felt like I was flying! ...until one of the 10K runners Zoomed past me like I was standing still. Ha! That actually made me smile as I was running along. A little comedic relief.
Then there was the dreaded STEEP hill heading back up into the park. I gave myself permission to walk up that hill ages ago. A mistake, probably, because as soon as I saw it, I switched off. I didn't really try and see if maybe I could tackle it, I just thought, OK, there it is. Walk time! It was only a brief break in the whole 5K and the only part I walked (maybe just a minute or two of walking), but I'm not letting myself off that hook next year. I want to kick that hill's butt.
Next year I'll have to remember to look up at the finish line, as well! I was so focused that I didn't see my family ~right there~, and hubs couldn't get the nice, smiley, hands thrown up in the air, finish line photo he was hoping for. I'll also have to try and go find them all next time before I start cooling down (I just started walking away through the park!), although, i gotta say, after I finish running I feel like I really need to walk it out so that I don't, you know, die! Run 5K then Stop? Just like that? No walking after?? I'm not quite up to that, yet. Something else to shoot for next year. :)
There will definitely be a next year, though. I had a lot of fun, and I learned a lot about the race and the course, so i feel better prepared to Beat that 34:09 next time.
And that hill, too. :)
- Posted using BlogPress from my iPad
The days leading up to race day were pretty nerve-wracking. I like to do a lot of needless worrying, I guess, especially when I don't know what to expect. But, everything went pretty well and I ended up with a PR of 34:09 (of course it's a PR! It's my first race! Shhh).
We got out of the house in good time, with all the kiddies in tow. We got a great parking spot right nearby. I remembered to bring everything I needed (iPhone, earphones, armband, blanket to wrap around my freezing cold legs while waiting for the race to start...), and I felt pretty good.
I was very happy to have so many people cheering me on! My Mil came, and my Bil and Sil. Of course, hubs and the kiddies were there, and I received lots of cheers through my Nike+ app as I was running along. It was so nice (thanks everyone!!).
That's a photo hubby took as I waited in the big pack of 5K runners for the gun to go off. I realized I had not had one sip of water yet, so I scooted out of line to grab some H2O, then got back in just in time! My mouth was so dry at about 2.5 K! They had a water station, but I could only manage to throw my cup of water in the general direction of my mouth, soaking my entire face. I think I'll bring my water bottle next time. Also, I LOVE having my tunes, and the feedback from my Nike+ guy telling me how far/how fast I've gone, but the whole system needs to be fixed a little. First, the iPhone 4 is really pretty heavy and kinda' a pain when you are trying to race. Second, my armband sucks and my iPhone has gone flying off of it 3 times now (luckily this hasn't broken it....yet! And, Thank Gawd this didn't happen on race day). I either need a way better armband or, ideally, I should probably switch to a Nano for running. I'll look into these options.
Meanwhile, here's a photo of the front of the pack (where all the real runners go). Notice none of them have 5 pound iPhones attached precariously to their toothpick arms. No, that was just me.
The biggest challenge I encountered during the actual race was the sprint/walkers. There were quite a few people who just booted it around the first lap of the track, but once we headed out of the park, down the streets of Dundas, they began to walk. I tried to keep a nice steady pace the entire time, but that did make it challenging. My pace was about 30 seconds to a minute faster/km then it normally is by the first km, and then when I saw some people starting to walk I thought, "Ya, I'm a bit tired, too. Walking does sound like a good idea. Hey! They're doing it". But, then I'd think, "What?! You've been running for 6 minutes, you bum, keep moving!". Not that there is anything wrong with walking. As long as you are moving forward you're doing great! And, of course, a lot of people run with a 5:1, or 10:1 run/walk plan, and I'm sure many of those walkers finished with better finish times than me. It's just that walking after 6 minutes was not part of my personal plan and I just found I needed to remind myself of that. I really needed to keep focus on my race, and not what other runners were doing.
I also found there was a fair amount of confusion about the actual course. They were telling us all to turn down one street, when we were actually supposed to turn down another street 2 roads away! As we ran along I was worrying that maybe we were doing the 10K course, because no one said what the difference was (that I heard), and there weren't any signs (that I saw). Apparently, a couple of the 10k runners actually ended up getting steered in the wrong direction and they ended up doing the track around the park twice, in the beginning, when they were only supposed to go around once before heading into Dundas! Pretty bad! Despite that huge screw-up, they still beat everyone else, but I have no idea how they can figure out their proper times after that.
Once we got ourselves turned around and headed back to the park at the halfway point I was very relieved! Good to know that I was only doing 5K! Plus, we had been on a gradual uphill most of the first half, so now we were headed downhill and that was great. I felt like I was flying! ...until one of the 10K runners Zoomed past me like I was standing still. Ha! That actually made me smile as I was running along. A little comedic relief.
Then there was the dreaded STEEP hill heading back up into the park. I gave myself permission to walk up that hill ages ago. A mistake, probably, because as soon as I saw it, I switched off. I didn't really try and see if maybe I could tackle it, I just thought, OK, there it is. Walk time! It was only a brief break in the whole 5K and the only part I walked (maybe just a minute or two of walking), but I'm not letting myself off that hook next year. I want to kick that hill's butt.
Next year I'll have to remember to look up at the finish line, as well! I was so focused that I didn't see my family ~right there~, and hubs couldn't get the nice, smiley, hands thrown up in the air, finish line photo he was hoping for. I'll also have to try and go find them all next time before I start cooling down (I just started walking away through the park!), although, i gotta say, after I finish running I feel like I really need to walk it out so that I don't, you know, die! Run 5K then Stop? Just like that? No walking after?? I'm not quite up to that, yet. Something else to shoot for next year. :)
There will definitely be a next year, though. I had a lot of fun, and I learned a lot about the race and the course, so i feel better prepared to Beat that 34:09 next time.
And that hill, too. :)
- Posted using BlogPress from my iPad
Saturday, 20 August 2011
May 6, 1969
So, race day is tomorrow. My training this week has gone...well...it's gone out the window! I planned to run Monday, Wednesday, and a wee little run Friday.
Well, I got the Monday one done (4.40km). On Wednesday we had plans to get together with a bunch of good friends and all our kids. I was going to run (with hubs walking the baby) as soon as he got home from work-before we had to go out. But he got home late and there was no time. So then the plan was to go as soon as we got home. Of course, we got home later than planned, too. Too late to hit the trail.
I was so bummed about another treadmill run and nothing got better from there. I forgot to get my hair out of my face, so I had to stop and go get my hat. Then I got stomach cramps from all the food I just ate at the party. Then my iPhone went flying out of my armband and almost crashed on the floor. Ya. My BRAND NEW iPhone. I was seething at this point and my throat was beginning to really hurt.
Piss on it.
About 4 minutes in, I was off the treadmill. "I'll run tomorrow".
The next day I noticed my knee was sore going up the stairs. "oh, crap", I thought. I ~really~ didn't want to severely hurt my knee 3 days before the race. That brings us to Friday, when I was only planning a short run, anyway. Did I mention my really good gf, who now lives a country away, was up for a visit? Ya. No Friday run, either.
So, now it is the night before the race. I have Never run 5k outside. I don't know the route. I'm not a morning person. I don't like crowds. I can't run without eating a bit. But, I have to eat at least an hour before I run. I have to be at the race no later than 8:00. It's calling for rain tomorrow. It won't be very warm at that hour. I don't like cold. My muscles will probably seize up. Will I dress right? Will my iPhone come flying off my arm while I'm running? Will I get lost? Will I get run over? Will I royally screw up and humiliate myself?
So, to sum up...
I'm
A
Nervous
Wreck.
The good news? I got a rockin' bib number {all the numbers of my birthday are in there}.
How cool is that?
A good sign? Let's hope so.
- Posted using BlogPress from my iPhone
Well, I got the Monday one done (4.40km). On Wednesday we had plans to get together with a bunch of good friends and all our kids. I was going to run (with hubs walking the baby) as soon as he got home from work-before we had to go out. But he got home late and there was no time. So then the plan was to go as soon as we got home. Of course, we got home later than planned, too. Too late to hit the trail.
I was so bummed about another treadmill run and nothing got better from there. I forgot to get my hair out of my face, so I had to stop and go get my hat. Then I got stomach cramps from all the food I just ate at the party. Then my iPhone went flying out of my armband and almost crashed on the floor. Ya. My BRAND NEW iPhone. I was seething at this point and my throat was beginning to really hurt.
Piss on it.
About 4 minutes in, I was off the treadmill. "I'll run tomorrow".
The next day I noticed my knee was sore going up the stairs. "oh, crap", I thought. I ~really~ didn't want to severely hurt my knee 3 days before the race. That brings us to Friday, when I was only planning a short run, anyway. Did I mention my really good gf, who now lives a country away, was up for a visit? Ya. No Friday run, either.
So, now it is the night before the race. I have Never run 5k outside. I don't know the route. I'm not a morning person. I don't like crowds. I can't run without eating a bit. But, I have to eat at least an hour before I run. I have to be at the race no later than 8:00. It's calling for rain tomorrow. It won't be very warm at that hour. I don't like cold. My muscles will probably seize up. Will I dress right? Will my iPhone come flying off my arm while I'm running? Will I get lost? Will I get run over? Will I royally screw up and humiliate myself?
So, to sum up...
I'm
A
Nervous
Wreck.
The good news? I got a rockin' bib number {all the numbers of my birthday are in there}.
How cool is that?
A good sign? Let's hope so.
- Posted using BlogPress from my iPhone
Wednesday, 17 August 2011
Off The Dreadmill. For Real Life.
Okay, so we are just DAYS away from my first 5K race now. Here is the low-down on how the training has been going.
I've been holding firm to my treadmill (ever since I went running on the trail and there was this guy sitting on the ground cleaning off his feet and looking all weird) this whole time. I like my treadmill because a) I don't waste energy worrying if some guy is going to be on the trail cleaning his feet and looking all weird b) I can wear whatever I want and it does not matter how bad I look c) I can huff and puff and sweat and gag and it does not matter how bad I look and d) I love how the treadmill controls my pace for me. I just set it and forget it. All I have to do is keep moving my feet so I don't fall off.
Since my last post (at the 20 Minute Challenge) I did a couple of 4.5 K runs and thought, man, that's awfully close to 5...c'mon! And, then, I cranked it up to 5. Mind you, there were usually a couple of walk breaks in there (usually around the 20 minute mark) so I could manage to finish that up. My pace was generally somewhere around 7.25/km.
I've had a lot of people asking me "If I'm ready" and I would honestly answer "NO. I am NOT". That is because I had been doing all those runs on the treadmill...at barely a 0.5% incline (hardly "real" running conditions). I needed to know what, if anything, I was capable of outside!
But, there's those thugs and ruffians! I don't need them draining my energy!!
So, a couple of days ago I got my hubby to (ever so) slowly walk the trail I like to run with our DD2. I headed out with my pimped out Run-Ann-Run iTunes Playlist, and my "need the jaws of life to get in or out of" running bra, and my super cute Running Room running skort and set my goal to 30 minutes of running. Could I achieve 30 minutes of non-stop running outside? I couldn't even do that inside! What was I thinking?!
Well...I DID it!
I pulled off 30 minutes, with a pace of about 7/km (even better than on the 'mill) and finished about 4.40kms!
Excited? Cha-huh!
Turns out...running outside is a LOT less boring than running on the treadmill. Huh. Who would have thunk it {i guess they don't call it the "dreadmill" for nothing}. I spent WAY less time thinking, "omg...how much more time have i got? And now? And now? What? That was only 20 seconds? No way! UGH".
I really think I could have even finished the whole 5 kms, but my iPhone said I was done...and when my iPhone talks, I listen.
So, I've had a couple of days rest (oh, yes, my legs did feel that work-out a whole lot more than they do on the treadmill, too) and I'll be headed out again shortly. My hubs will be playing the roll of trail patrol again so I can save my energy and concentration for the actual running part...and not the...is there gonna' be a weird guy sitting on the trail cleaning his feet, again? part.
And...i'll be setting my goal for 5K's so I won't stop until my iPhone tells me I can.
I'll, of course, let you know how it goes!
BFN.
{p.s. Sorry for the stream-of-consciousness writing here. i really don't have much spare time these days! Dogs to photograph, babies to take care of, a house to clean, friends to visit with...you know the drill. Mother Runners = Busy}.
{p.p.s. No Photo?! I suck. Sorry. I'll add one soon!}
I've been holding firm to my treadmill (ever since I went running on the trail and there was this guy sitting on the ground cleaning off his feet and looking all weird) this whole time. I like my treadmill because a) I don't waste energy worrying if some guy is going to be on the trail cleaning his feet and looking all weird b) I can wear whatever I want and it does not matter how bad I look c) I can huff and puff and sweat and gag and it does not matter how bad I look and d) I love how the treadmill controls my pace for me. I just set it and forget it. All I have to do is keep moving my feet so I don't fall off.
Since my last post (at the 20 Minute Challenge) I did a couple of 4.5 K runs and thought, man, that's awfully close to 5...c'mon! And, then, I cranked it up to 5. Mind you, there were usually a couple of walk breaks in there (usually around the 20 minute mark) so I could manage to finish that up. My pace was generally somewhere around 7.25/km.
I've had a lot of people asking me "If I'm ready" and I would honestly answer "NO. I am NOT". That is because I had been doing all those runs on the treadmill...at barely a 0.5% incline (hardly "real" running conditions). I needed to know what, if anything, I was capable of outside!
But, there's those thugs and ruffians! I don't need them draining my energy!!
So, a couple of days ago I got my hubby to (ever so) slowly walk the trail I like to run with our DD2. I headed out with my pimped out Run-Ann-Run iTunes Playlist, and my "need the jaws of life to get in or out of" running bra, and my super cute Running Room running skort and set my goal to 30 minutes of running. Could I achieve 30 minutes of non-stop running outside? I couldn't even do that inside! What was I thinking?!
Well...I DID it!
I pulled off 30 minutes, with a pace of about 7/km (even better than on the 'mill) and finished about 4.40kms!
Excited? Cha-huh!
Turns out...running outside is a LOT less boring than running on the treadmill. Huh. Who would have thunk it {i guess they don't call it the "dreadmill" for nothing}. I spent WAY less time thinking, "omg...how much more time have i got? And now? And now? What? That was only 20 seconds? No way! UGH".
I really think I could have even finished the whole 5 kms, but my iPhone said I was done...and when my iPhone talks, I listen.
So, I've had a couple of days rest (oh, yes, my legs did feel that work-out a whole lot more than they do on the treadmill, too) and I'll be headed out again shortly. My hubs will be playing the roll of trail patrol again so I can save my energy and concentration for the actual running part...and not the...is there gonna' be a weird guy sitting on the trail cleaning his feet, again? part.
And...i'll be setting my goal for 5K's so I won't stop until my iPhone tells me I can.
I'll, of course, let you know how it goes!
BFN.
{p.s. Sorry for the stream-of-consciousness writing here. i really don't have much spare time these days! Dogs to photograph, babies to take care of, a house to clean, friends to visit with...you know the drill. Mother Runners = Busy}.
{p.p.s. No Photo?! I suck. Sorry. I'll add one soon!}
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