A Well Designed Life

Race Report: Dirt Cheap Stage Race

2009-11-19T21:35:00.002-05:00

This year was the first time I really watched the Tour de France, like followed it. I'm not an expert on cycling strategy, but I was amazed how these guys could ride hundreds of miles doing thousands of feet of climbing day after day for three weeks. That's digging deep. That's a new kind of hard. So obviously when I heard about the the trail running stage race that Fleet Feet was putting on I was down. I couldn't think of a better way to end my 2009 season. It's no Tour, but it would be my toughest event of the season.

This summer I ran two half-marathons, a handful of trail races, and hundreds of miles of training. This was a different animal though. Three races, two days. The first day started with a HILLY three mile time trial, a few hours break and then a five mile mass start trail race. The five miles was not much flatter. The big day came on Sunday though, with an eleven mile trail race that included 2600 feet of climbing. The big challenge was to put myself in a good position to run a good stage, but also be ready for the next one.

John (my coach, more to come on that) told me to take it a little easy the first day. That was hard to do though. I was so jacked at the start of the TT that I took off. There were 15 seconds between each runner, but that didn't stop me from wanting to catch people; and I did. If I saw you, I wanted to catch you and that worked well for the first mile, and then the hills started. Sorry, hills are easy....these were cliffs! I walked up leaning so far forward I had to grab the roots to keep from sliding down to the bottom. My heart rate jacked to 190 and I was just trying to walk. My plan at that point was to walk up the hills, speed up on the flats and try to use gravity on the downhills and catch my breath. I finished stage one in just over 27min. It put me in 21st place overall, and I was happy with that. To recharge, I slammed a Hammer recovery drink and had some potato skins (those things are awesome), found some hot tea to help keep warm and get a little caffeine. Stage two was waiting.

We took off into Devil's Bathtub. The problem with Devil's Bathtub is once you're down in it, you eventually have to climb out. For five miles the muddy, hilly bottom of the bathtub slowly sucked the strength from your legs. Just walking up the hills took your breath away. At this point, I'm just trying to save something for tomorrow, but I'm getting passed, and I hate that. Torn between laying back and keeping my position, I eventually let myself fall into a comfortable pace and save what I could. Climbing the long stairs out of the Bathtub felt good. I made it through day one. After a recovery drink and some stretching I headed home for an ice bath and a solid dinner of Tilapa, quiona, and veggies. I was exhausted, but my nerves started to get the best of me. The anxiety of 11 miles in what I now knew would be pure hell kept me up later than I would have hoped.

Morning came early. Priming my engine with warm brown rice, oat milk, and strawberries, I was ready to go. The legs felt good considering the day before. I credit this to the recovery drinks and the ice bath...mostly the ice bath. They hurt but they're worth it. It was cold again this mourning, which I was thankful. I'm fast in the cold. A crowd of 70+ gathered near the start, and soon we were off. After running my two half-marys I thought I had a good idea of my pacing. I new I should go easy at first and let myself warm up and get in a groove. I also knew that I didn't have to crawl. The problem with trail running (or off road anything really) is that you loose that control. The terrain controls it. Road races have “rolling hills”, trail races have cliffs. Hills that are a few degrees from vertical, covered with gravel and leaves just waiting to take you straight back to the bottom. These monsters will jack your heart rate to its max, and you'll be crawling. You can't pace yourself when that is staring at you. The best you can do is make good time on the flats, and use gravity as your friend on the downhills even-though your quads will be thinking differently.

I fall into a groove, the lead pack has taken off, but I'm still leading a pack of my own. I like hearing people behind me, it's motivating. I hate getting passed. Soon we had spread out, I was guessing it was mile 4 or 5. My watch was off today. I thought instead of worrying about my pace or heart rate, today I would just concentrate on the experience, and take it all in. I was alone for awhile. Hill after hill with no one in front or behind. This is when your mind starts to fuck with you. “Why are you doing this?” “Just take it easy man, you're not gonna win!” This is why I do these races. It's not that I enjoy these moments, they really are as bad as they sound. It's the moments when you're finished and you realize what you were just able to do despite what you thought. At about mile 7 a small group caught up with me and I felt a little better. No words where spoken, but having the companionship of other suffering souls inspired mine. Just four more miles. Running out of the woods we came around to the edge of the lake, across the lake you could see the finish! Now, we just had to run around it. I remember thinking that I'd rather swim across. My knees hurt, my feet felt paddled, and my hips felt as if they had no range of motion. It was pure will at this point. More hills came, one after the other, only to break for ankle deep mud. Was this four miles or forty miles! Fuck! Where the fuck is the fucking finish!

There it was, at the top of another god damn hill, but I was there and I emptied the tank. Every. Last. Drop. I didn't look at the clock, I didn't care. The 2009 season was finished and that was the coolest thing I'd ever done along with my Xterra. The moments directly after these races is weird. You're happy your finished, but you wonder if you could have done better....if you only just....did something, pushed it harder somewhere, took it easier somewhere else. You've been beaten down and it takes some time before you're fully back up. Jenn surprised me at the finish, I heard her yelling as I was coming up the final hill, and maybe the reason I didn't just crawl up it. It's really important to have someone to support you at the end of a race, any race really, but especially a race like this. You need someone to say, “Hey, you did a great job!” I wasn't expecting it, but I'm glad she came, she helped me pick myself back up. Jenn's awesome like that. After a few hours of reflecting, I knew I had done really really well. I left everything out there, nothing left to give, the best I could do. With a combined time of just over three hours for all the events, I placed 30th overall out of 70+ not too bad for a guy who started running a year ago. Bring on 2010!

Xterra Sport Triathlon

2009-08-20T21:51:00.011-04:00

I don't think I slept at all. If I did, it wasn't for long and it wasn't very well. After 5 months of training, the day of my first triathlon had arrived. Over the past year I put a lot of effort breaking bad habits and getting myself back into shape. I was sick of being tired and feeling like crap. More importantly I wanted something to break me out of the constant grind of the day to day. Routine can be soul sucking.

Hopped out of bed at six to grab a pre-race meal. I had spent the last two months working with my nutritionist Christine getting my diet just right. This morning I planned a breakfast of brown rice, fruit, and some hemp milk. Perfect to fuel me for the whole race. However, I was surprised when I opened the hotel fridge to find all my food was FROZEN!I was actually pretty proud of myself for not completely flipping out at this point, but with a short soak in hot water from the sink everything was defrosted and ready to go. Not the most delicious breakfast I could have asked for, but it would work.

The race was taking place at the Holiday Valley Ski Resort, so I stayed at the resort hotel which made it easy to get to registration early. Grabbed my number and quickly went to get my changing spots in the transition areas. A heavy fog had settled in after a cool night which created a dramatic mood for the morning. I also knew it meant it was going to get hot. The nerves were in overdrive at this point, I had made a checklist, but I was still worried about forgetting something.

Time was flying by now. I planned on drinking some sports drink forty minutes out from the start to get some last minutes calories in, but before I knew it I had thirty minutes till the start and I still had to do my warm up. So I started off to do a quick run and then a quick spin on the bike. Just enough to break a good sweat. I was hoping to do a quick swim to get the arms warmed up, but I ran out of time. I had just enough time to pull the wetsuit on get to the pre-race announcements and then get in the water. I was already making mental notes to plan my pre-race out better for next time.

The race director asked "How many are doing their first Xterra?" Lots of hands up. "How many doing their first triathlon?" Only a few hands still up, including mine. A voice in the crowd announced "Ooooo, gutsy." Wait, what?! But before I had time to worry about it I heard, "Racers ready? GO!"

The swim was 750 meters (about a half mile), not being much of a swimmer my only concern was to get into a good rhythm, and not be the last one out of the water. I managed to find a small hole in the crowed, so I didn't get hit or kicked...too much. I was glad I had decided to do a practice open water swim a couple weeks before. There is something unnerving about looking at a dark abyss below you instead of a nice line at the bottom of a pool. The biggest challenge was navigating through traffic, and the last 200m when my arms really got tired. I could see the shore though, and with lots of people behind me I was feeling good.

With all the blood in my arms after the swim, it was very disorienting to suddenly ask my legs to run to my bike, and my arms were so tired it made pealing off my wetsuit more difficult than in practice. Another note to self, practice taking off your wetsuit after doing 100 push ups. I got the bike gear on and pulled the bike off the rack and ran out of transition. I was able to pre-ride the bike course the week before so I knew what to expect and felt good about the next leg.

It took me a couple miles into the bike before my legs got into a rhythm. I was feeling a little fatigued earlier than I expected. The sun was out and it was HOT even at 9am. As hard as I tried to take in fluids I felt very full and couldn't get down as much as I would have liked. We've had a cool spring/summer up until this point and without much training in the heat I don't think my body was ready for it. A cramp in my side had developed during the swim and was showing no signs of going away as it normally did. I just kept reminding myself of all the hours I'd spent up till now, and that was enough motivation to keep pushing through. After climbing for what felt like forever I got to the downhill. The good part is it was downhill, the tricky part is that is was a very fast down hill. I hit 35 mph at one point and I could feel my bike start to float off the bumps. Loose control here an you were going to lose some skin (and at the end of the race there were a few people who left plenty). One of the things I love about off road is that you have to FOCUS ALL THE TIME! On the road you can day dream and take in the view, but if you do that mountain biking you're going to hit something hard, and it will hurt you. I have a wondering mind, so Xterra is a good fit for me. Keeps me engaged.

Going back into the hills for the second loop I started feeling really good. Still cramping but I had a second wind which help keep me motivated for the climb back out the mountain. I really pushed it in the second loop and soon I was headed back down the hill into transition two.

Transition two was quick, I managed to pull on my trail running shoes and drop my bike gear off in no time. Grabbed a last swig of water and was off. Just like the bike loop the run started right into the hills which were just constant and unending. There was only three miles left to go in the race, but after the first mile of the run I realized how hard the next two were going to be. The heat was unreal at this point. A breeze would have been great at this point, but sticky humid heat was all I got. My side cramp was really an issue now, and made it hard to take deep breaths. Everyone is always amazed at the idea of doing a triathlon and the mileage (even though this is "just" a sprint distance), but the actual miles are nothing compared to the mental challenge. More than once your body will tell you to walk, or stop, and "for god sake what are you doing this for!!". The experience of pushing through all that and showing yourself what you can do is what makes it satisfying and addicting.

I push through, hit the down hill, and emptied everything I had in the tank into the last quarter mile to the finish. Dad made the drive out and was there at the finish. It was great to hear him throughout the race. There were lots of people who had offered words of support leading up to the race, and that was a big reason that I kept my motivation through the last five months.

I was so exhausted by the finish I had no idea how I did, and I really didn't care. I was just happy with the solid finish. As the results started to get posted I took a look to discover not only had I finished 12 overall, but I actually came in first place in my age group! My first reaction was disbelief, but as it sunk in over the next few hours on the drive home it became very satisfying and sweet. Proof that my hard work paid off.

Definitely one of the best experiences I've had, and enough to get me hooked and wanting to do more...to do even better. Thanks again to every one who gave their support.

Here's some video of me in action...

More Pictures of the race...

Now to make plans for 2010!

Here's what I did last summer

2008-12-10T23:08:00.002-05:00

OK. So, I've been busy. As some of you know and have experienced, winter is long in Rochester, so you have to cram as much as possible when you get the chance. In June I became the proud owner of a new Cannondale mountain bike and spent much of the summer riding the woods of western NY. Wow, did I forget how much fun it was. I spent many hours riding as a "kid", but my high school and college years playing hockey (which I still do too). I entered a few races in Rochester, Allegheny State Park, and even Manhattan. Not that I finished well, but it got me motivated. I started running and swimming to get back in shape, and by the end of the season a -10 pounds later I was in much better condition. More on this and what's to come soon. For now check out some pictures from the trails.

New Ride

2008-06-13T13:59:00.003-04:00

From Cannondale F5

Now that I have a desk job, my efforts to stay somewhat in shape have been stepped up. The calories hang on well when all you're doing is sitting staring at a screen all day. Going to the gym is the obvious answer, but it bores me. I just don't have the patience to run or ride a machine while staring at a TV for hours. I much rather have some more interaction. So, to take advantage of the summer weather I decided to invest in a mountain bike rather than the gym. There's some pretty good trails around here with plenty of weekend MTB events. I'm also considering trying to commune to work, but I may have to get my legs and lungs back into a little better shape. Wednesday night I entered my first race and got beat pretty badly, but at least I finished. The biking community are pretty hard core, but most people are really helpful. I'm looking forward to more races over the summer.

So, save a dinosaur and leave your car at home, get a bike!

Party all the time

2008-06-11T22:41:00.002-04:00

While doing some picture organizing this evening, I came across these from Grilladelphia 08. What is a Grilladelphia you ask? Well I'm sure it's the name of a cheese steak place in Philly, but it's also a kick ass party Em and Nicole have turned into an annual event. This was about a month ago, so I'm late posting these, but who doesn't like fond memories?

There's almost nothing better than friends and BBQ. I can't wait for next year.

I need more of more cowbell.

2008-05-20T13:47:00.002-04:00

It's been a couple years since I made it a point to tune into SNL on a regular basis. Every time a new cast comes in the skits suck, and you think " Oh man, now that Will Ferrell/Mike Meyers/Adam Sandler/Chris Farley/etc are gone the show is done." Well, after three consecutive weeks I think I may be so bold to say that something good is cooking again. There are still some duds (Keenan Thompson) in the cast, but overall I've been pleasantly surprised.

Sadly, the season just ended. It'll be interesting to see if they can pick up where they ended.

Stay thirsty, my friends.

2008-05-09T14:07:00.003-04:00

I'll be honest I don't drink Dos Equis, but after coming across their latest marketing I just might have to start. I haven't seen this much thought and detail put into selling beer in a long time. This site is a great waste of time for anyone looking to procrastinate.

The Most Interesting Man in the World

Enjoy, and stay thirsty.

A Perfect Day

2008-05-05T22:00:00.002-04:00

I'm please to announce that today was the first perfect day of the year in Rochester. It has been nice and sunny the past few weeks, but either a little on the chilly side or too hot (anything over 75 degrees is getting too hot in my book).

The perfect day has to have at least 6 things:

1) Clear Sky
2) Consistent sunlight
3) Very mild breeze
4) Be around 65-70 degrees Fahrenheit
5) Allow me to wear jeans and a t-shirt and be consistently comfortable with no fluctuation in being too hot or cold. ( This is usually what will make or break a perfect day, as it is easy to get too cold in the shade and too hot when standing in full sun. However, it can be done.)
6) Allow me to roll all my car windows down when driving, and again, not get too cold. (This will consequently make me smile for no reason, drive fast, and play music loudly. Which is probably my favorite side effect of the perfect day.)

Other things like chirping birds, BBQ, cold beer, cute girls in tank tops, etc are all well and good, but they more or less just add to the perfect day after the first six requirements have been met. Rochester doesn't get many of these, so when they arrive they're extra perfect.

Real Reality

2008-05-02T16:46:00.005-04:00

Thursday evening I went to see a live broadcast of This American Life at the local theater. Where they were beaming it in via satellite in full HD glory. As some of you may know they recently adapted the popular NPR program into a TV series for Showtime, so they presented this broadcast to promote their second season. Of course I don't have cable, so I'll have to wait till it comes out on DVD, but after watching the first season on Netflix instant playback (best thing ever!) and seeing the story previews at this broadcast it looks like it will be worth the wait.

For those of you who don't know what This American Life is, all I can say is start listening to the old shows off their website and/or start watching the TV show. It my be one of the most addicting programs ever made, especially if you love reality TV. However, TAL features stories about every day people and their experiences in life, so it lacks the beautiful people and cat fights, but no less entertaining.

How to make a bag

2008-04-25T20:48:00.002-04:00

Making a bag is a lot more involved than you think it would (or should) be. First, we decide what kind of bag we want ( shoulder bag, backpack, sling bag, etc), and we decide what else it will have to hold, and who we're selling it too. Then I'll do some more research on the market and start sketching away on some idea. Hopefully, we'll decide on one concept that we like and I'll make a packet of drawing to give to our factory to start making samples for us to test and review....this is a long story, so instead of reading about it check out the slide show and factory footage. I think you'll get the idea.

It's a really satisfying feeling to see a drawing you made in Rochester, NY go around the world and get turned into this thing, and then turn into thousands of more things ready to go out into the world. It cool to see, but also makes you realize that you're affecting what is put out into this World, and that you should take the opportunity to make it count.

Side bar: We took a day to visit the factory in China. The factory is in Qingdao, China, which is also the location of the water sport events of the Summer Olympics. So, the entire area is a construction area as the city is trying to prepare. The amazing thing about unlimited labor is that they can do the same construction in months that it takes us to do in years.

We were met at the airport by some of the factory managers, and we all piled into this tiny van and made out way to the factory. Here's a little taste of what it's like to drive there.

(I'm trying very hard to keep the camera still, but between the rough roads and the van with no shocks, it was difficult to do. You also get a new appreciation for side walks and traffic laws)

I think that just about does it for my trip, and Spring is here so I'm sure they'll be lots more to talk about soon.

People are strange, when you're a stranger...

2008-04-25T14:43:00.003-04:00

Before I move onto China, I'd like to share two more details of my experience in Seoul that is sure to raise the eyebrow of any God fearing American.

Let's talk about personal space. We all need it. Sometimes it's because whatever you are doing at that given time is an event that should be kept to yourself, and other times it's just nice to get away. Well, I give you this...

Now, not all bathrooms are like this. Many have the standard westernized, Man and Woman rooms, but many if not most are like this. A general bathroom with Men and Women "zones". I didn't encounter any uncomfortable situations myself, but I can imagine some good ones.

Here's another:

From Seoul

There's lots of people in Seoul, and therefor lots of cars. Just like any major city really, but there are no (or at least it there doesn't appear to be) any parking rules. Basically, if you can put park it without blocking the main road, it's fair game. Naturally, you'll have these situations where you're going to get parked in, and in order to get out you have to find EVERYONE who is parked in front of out and ask them to move. When I was told about this "situation" I thought, "how is this possible?" I mean you'd be waiting all day! Well, I also learned that the trick to this is that every one's cell phone number is on the window of their car, so if you need them to move it, you just call. "And they'll come down and move it", you ask? Yes, they do. This happened to us once and I figured we'd be waiting for awhile (like any New Yorker would), but to my surprise the car was moved in a matter of a few minutes! Talk about respecting your fellow man.

Before we move on, please watch the following:

What's going on you ask? Why a rally to drum up support for Son Hak-Gyu! Mr. Hak-Gyu is running for a position in the South Korean Parliament, and he needs your vote. He shook my hand, and I saw into his soul.

My natural reaction was to chuckle at this sight. A group of teenagers dancing in a city market is supposed to be taken seriously? How can they take such a serious thing as Democracy and bring it to the level of a teenage dance party!? Then I thought for about two seconds, and realized America is no better. We just look at things like: if someone is or is not wearing a pin, believes in Jesus, wears boxers or briefs, or inhales. You know, the important stuff. Now, I only wonder what other countries think of us.

Sigh.

Making Friends

2008-04-25T14:23:00.002-04:00

About 80% of what is involved in doing business in Korea, is the relationship itself. Business has a family feel to it, which is quite different to the western view of "business is business". So, a lot of our time spent on the trip was devoted to "growing" the relationship, and by that I mean lots of eating, drinking, and karaoke singing. Pictures don't do it justice, but here it is.

Everyone we met there was very friendly and outgoing. After only a couple of days you begin to feel like you've know these people a lot longer, and I could begin to see how strong loyalty can develop between business parters this way; even if you don't speak the same language.

I know I'm dragging this out, but China stuff will be posted up next and then I'll move along to a new topic.

Oh yea...some Karaoke action for ya (no, not me)

Big City, Small World

2008-04-17T12:30:00.002-04:00

One of the "weird" things about traveling in Asia is that you become the overwhelming minority for the first time. Americans joke that "they all look the same", well, they think the same thing about us. Most of the white people you see are European, but every once in awhile you'll run into someone from the States. The whole experience certainly brings into reality how HUMONGOUS the planet is. However, every once in awhile something happens that makes things seem much smaller.

It was decided (for us) that we'd change it up a bit one night and instead of having Korean beef BBQ we'd go for some Japanese beef (both are extremely delicious). For some reason the place where we intended to go wasn't there anymore, but we found another place down a nearby side street. After we had started eating the host/owner came out and started some small talk with us. His English was perfect, so we asked him if he had ever lived in the US. He went on to tell us that he grew up in the States!

Us: "Wow, cool we're from Upstate New York."
Him: "Oh, I lived up there for awhile."
Us: "Really?! We're from Rochester."
Him: "Oh, I went to school there."
Us: "Really?! Where?"
Him: "RIT."
Us/Me: " Holy cow, that's where I went to school!".
Him: " Oh, Wow, Really?!"

Unbelievable.

We talked with him some more and learned that his sister was a Gold Medalist Speed skater for Korea, and he took us to see some of the metals she won. A very cool small world moment.

From Food and Fun ...

Seoul in 250 words or less

2008-04-16T08:33:00.004-04:00

Its taken me a little longer than I thought to sort and upload all my pictures and videos, but I'm just about done.

Seoul is pretty unreal. It seems to spread out forever and anywhere you go is busy. Sort of like Manhattan, but bigger and lots more people. Because I was there for work I only had one day for sightseeing, so its very hard to take it all in, nevermind trying to blog about it. So, it's easier to just show pictures.

Here's a quick video of the changing of the guard ceremony outside the front gate of Seoul Palace.

The most impressive sight was Seoul Palace. It's pretty amazing to visit a culture and city that has literally more than a thousand years of history, with buildings and monuments still standing to prove it. There's nothing that really compares in the US, as we are only a couple hundred years old.

Getting to see those Olympic Gold Metals was pretty cool too, and there's an amazing "small world" story to go with it that I'll include in my next entry. Stay tuned.

Jetsetter (kinda)

2008-04-09T22:28:00.009-04:00

Part of the fun of going to Asia is the trip there, right? Actually, I wasn't looking forward to sitting on the plane for the 12+ hours it would take to get from Newark to Japan, but I was pleasantly surprised. The main reason for this was because I got to fly in business class, which I am now convinced is the ONLY way to do this kind of trip. With all the layovers and time in the air it took about 28 hours before we had landed in Seoul. Having access to the nice lounges and being able to lean back in a Lazyboy really takes the edge off of traveling stress.

The airport in Japan was just redone, and done beautifully. The space feels like more of a mix between and airport/resort/5 start hotel lobby, and completely clean. The whole place was carpeted and normally I would expect to see stains, gum spots, and whatever else, but it was groomed and spotless just like your grandmother's living room. The only western "restaurant" in the place was a McDonald's, and it had the longest line of white people next to it that you've ever seen. I'm disappointed that I didn't take a picture, but it was the happiest McDonald's that you've ever seen. Because of the long line, most people had to place there order and then wait for it to be completed. However, the "chef" came out from behind the counter to hand deliver each order with a smile and and bow. For anyone who is used to the usual service at a McDonald's (or any other fast food place) this was an unreal sight. Just my first taste of the Asian culture and their complete dedication to service and courtesy. I'll mention this more later.

So we had some time to kill in Japan, so I got a massage and a couple beers. I really want one of these machines!

I'm still organizing my pictures from Seoul and China but I'll post them in the next day or so.

An American in Asia

2008-04-09T01:32:00.003-04:00

Monday I returned home from one of my more interesting life experiences; my first business trip to Asia. Last week I flew to Seoul, Korea where one of our suppliers is based and also did a quick day trip to China to visit our factory. Seoul is an great city with an amazing culture, and China is something that is hard to believe until you see it with your own eyes. It puts a lot of things into perspective really fast. I did a lot of picture snapping, because it was so much to try and take in. I still have to sort through all the pictures and movies, but I'll be posting up more this week, so check back. For now, I'll give you a taste of what a drive to work in Seoul looks like. LOTS more to come.

Embrace the bumble

2008-03-28T09:58:00.000-04:00

“You've got to bumble forward into the unknown.” ~ Frank Gehry

I've seen a few interviews with Frank Gehry and I'm a big fan of his documentary, Sketches of Frank Gehry. Once you get to know a little bit about him, you learn that he really isn't so sure of himself most of the time. He's not the typical hotshot architect/designer who intimidates you with their ego. He admits to the blocks and self-doubt that ebb and flow during the creative process, all starting with the most daunting; the blank page.

I struggled with this the most early in college. I kept waiting for the day when something would click and all the right answers would just flow right out. Instead I learned that, like it or not, bumbling in the unknown is the most important part. It's the time right before the A-ha moment or 4am miracle where it all comes together and you look back and wonder, "where did that come from?" My post college years have also taught me that this idea extends to most of the things you'll encounter in life; career, insurance, rent, taxes, loans, relationships, "adult" decisions. Any encounter with something new evokes the fear of the blank page, but embracing the bumble always helps you move forward.

This blog is going to be about my bumblings and findings. Enjoy.