Friday, September 20, 2013


I flipped my workouts around this week. I already got a long run in so I needed to do my intervals tonight. My training guide called for 7 min. x 3 and a 2 min. recovery run. Seven minutes sounded like a long sprint to me so I decided to run a 9:40 pace. On my second one I bumped the pace to 9:30 for a minute and ran the last one at half 9:40, half 9:30. I ran one more minute at a 9:05 pace and then easy pace until I hit 30 minutes.

Short work outs like that really make me feel energized. I love the intensity and I love that it's over quick. I stretched and did some core work and didn't feel a bit of soreness in my knees. The perfect way to wrap up a week for me. Thank goodness for the weekend and a few days of peace.

Thursday, September 19, 2013

Discomfort & Resolutions

Last night I ran a quick 5K 9:55, 9:38, 9:37 and I felt great. It's wonderful how much easier it feels to run now the summer heat has taken leave. I walked about 40 min. to cool down. I showered and went to bed about an hour later. Sometime during the night I woke up to pain and my knees were mucking up my mobility.

I've have been in therapy for my knees in the past. When they hurt it's miserable. They will not bend at all and the pain shoots up and down my legs over even the slightest movement. I decided sleep was the remedy and woke up to crazy dreams next. The only thing that helps at this point is my ice gel pack wrapped around my knees, an anti-inflammatory, and not being stuck sitting at my desk at work for 8 hours. It was easy to decide I needed a sick day, especially since my hubby and son have both been sick and coughing all over the house for a few days. I can feel it coming on so the extra sleep will help fight it off.

My knees frustrate me. I have done pretty well over the past 6 months so I shouldn't complain, but pain always makes me grumpy.

Therapy notes:
  •  I don't have a solvable issue, my knees aren't as mobile as the average Joe's and the inner knee strains.
  • My knee caps aren't positioned quite right but after lots of hours the therapist couldn't make any real change. I was probably born that way.
  • He said use them or lose them. Just rest when in pain.
  • Limit time pounding the pavement.
  • Ice.
  • Sitting is bad. For as much as I sit (work, no choice) he wants at least an hour of movement a day.
  • Always stretch, and when you think you've done enough stretch more.
My last strange symptom - during my last two bouts of knee soreness my wrists also blew up...weird right. My ganglion cysts in my wrists were inflamed and causing numbness in my hands. I can't make sense of it ether.

It's strange how random the soreness seems to be. In August I had a week I ran a 8 miler, a 9 miler, and a 10K and was fine. The next week I ran on the treadmill for an hour because it was so hot and couldn't walk the next morning. My recent flare up doesn't make sense either...Tuesday I ran a 15K and woke up Wednesday feeling great.  Wednesday evening an easy 5K led to the pain that started in the middle of the night.

As I write this I am feeling better and as usual I can't wait to get my next run in. I do get scared when I think of my age, 47. I know I need to take care of myself. It will take longer to bounce back from an injury and it's easy to gain weight at my age, so my goal is to keep moving!

Each race I have run I always look over the race results to see who the oldest person is. There is always a handful of 70 year olds. The half marathon I just ran had two 71 yr. olds who beat my time.
I love that. They are my inspiration and realization that I can age and still have fitness goals...and accomplishments

Tuesday, September 17, 2013

Trail Run 15K

The weather continues to be amazing here, 70 with low humidity and a nice breeze; perfect running weather. I headed to my favorite trail and considered trying to do the four mile loop three times. That was over zealous I guess because I ended up finishing a 15K. My back up plan was 9 miles.  I want to be prepared just in case I decide to run another half in early Oct.

Since I am always slower on my hilly trail I planned to run around the loop with a decent pace first, take a water stop and do it again easy pace. I thought if I was feeling great I would consider a third loop...
So my first go was a success 9:56, 10:07, 10:33, 11:04 and a half mile in 5:42, that was a good trail time for me and it helped me to relax for my second go round.
I drank the water bottle I stashed at the mouth of the trail and went again.
10:50, 11:16, 11:13, 11:49 and I ran out and up the road to my car which was .80 in 8:27 which made a perfect 15 k distance.

I was sweating like crazy and with the sun going down I actually felt chilled. I couldn't wait to take a shower! There was no way I could of would of went again. It's really strange after all these months of suffering through heat, humidity, and nauseous symptoms, to actually feel chilled.

That's Baby (the cat)
I am happily on the sofa watching 19 Kids and Counting (what a nice family) happy I got my run done with my Zensah sleeves on.

Couldn't resist showing my polka dots

Saturday, September 14, 2013

Trail Day

The weather today is fabbbbbulous. Cool breezes, and low humidity. I left the house and headed to my favorite trail. I even got to sleep in because finally I don't have to get up at the crack of dawn to try to survive and avoid strong sun and heat. I am not sure why but I put on my Brooks Ghost instead of my trail shoes today. The shoes are super comfy, but I really needed my trail shoes. Mental note - my shoes are not going to make me faster on trails, in fact I think these made me slower. My Brooks don't have quite the grip as my Montrails.

I took off for my first long run since my half. It felt so amazing not to be experiencing heat stroke like symptoms. I just tried to enjoy the run and I didn't check my Garmin for pace the whole run. I knew it was slow, but I tried not to let it bug me. I haven't been on this trail in almost two months. The hills were kicking my rear! No power running up the hills today, just trudging along at snail speed. I am going to have to work back up to powering the hills.

Today toward the end of my run I wondered how in the heck I ever lasted 13.1 miles. I tried to briefly talk myself into another 2 miles when I was nearing completion but my mental strength wasn't there today. I didn't really feel bad, but I couldn't find any reason to keep going either. I think I need to sign for another half and do it again. I need that extra motivation to push that far.

The good part of trail running is 8.6 miles and my hip isn't aching and I don't feel any soreness in my knees. I have to learn to enjoy a sense of accomplishment that isn't attached to fast splits.

10:05, 10:18, 10:34,10:56,12:13,11:31,10:24,12:31,10:39
1:35:06 avg. 11:03

Wednesday, September 11, 2013

Feels Like 94*

I wanted to try to get 45 min. in tonight but with the shorter days and extreme heat (just go away already) it wasn't going to work out. I waited until as late as I could. It was still really hot; my Garmin stated feels like 94* and it really did. Truthfully, it just put me in a bad mood...isn't running supposed to release good endorphins? I have no tolerance for this latest heat wave.

Running a 5K tonight was worse than 13 this past weekend. I can tell quite a difference running on trail verses pavement. I am already aching in my left hip from tonight's run. I really do need to get back to my trail training. I realized this weekend what an impact changing surfaces has for me. Most of my runs in August were on pavement just because in summer the bugs are worse on the trail and it's just easier to walk out the front door instead of driving to the trails, but I am going to have to get back to going a few times a week.

I did receive my finisher photo tonight from my half marathon. I guess your first half picture doesn't have to be a glamour shot and this surely isn't, but I did feel pretty elated at this moment. Yep, it actually happened.
High Bridge Trail Half

Kickin' Intervals

6 minute @ 9:40 pace x 4 doesn't sound too intense but it sure feels it! It was humid last night so I was banished to the treadmill yet again. This was my first run after my half marathon. I felt pretty good and yes it's still hard to knock out 35 minutes on the treadmill no matter how far I run outside. The last set of intervals I did were four minutes with a 2 minute recovery and those felt tough. I have been doing intervals at a 9:10 to 9:40 pace so I did back it down since I knew I had to make 6 min. Next week my intervals are 7 minutes. I may get brave and try to bump the pace up. Timing my threshold pace and recovery does make the time pass quickly on the dreadmill and I do feel like it works my muscles in a good way.

I am back to trying to follow my training guide. I have been training for a 12 mile trail run in Oct.  I blew my plan by running a race a month early but I feel like following this plan helped me accomplish my goal.

I think I am going to keep intervals as part of my workout plan each week even if I am not training for an event. Now if the heat would just go away I could enjoy my long runs again! Summer was supposed to be over but today it sure feels like a 90 degree summer day I have been wishing away.

Sunday, September 8, 2013

The Morning After

Observations after my first half
  • I can feel a tightness in my rear and hamstrings I normally don't feel after I run. Not sure if adding the extra miles or not being able to get down on the ground and stretch right after the race is causing it.
I did walk and stretch for 15 min. before I got in the car to drive home. I had intended to bring my yoga mat and stretch yesterday and ended up forgetting my mat. I was so nervous in the morning before the event I couldn't really think straight.
  • I did develop a terrible headache about 4 in the afternoon yesterday and I was feeling unusually tired so all I could do was take a nap. After an hour nap I woke up feeling fine.
  • Today I woke up and my body feels like I worked out hard. I don't hurt anywhere but my muscles do feel tight and I feel like I need a day to recover.
  • I ran in a new pair of Brooks Ghost for the race. I broke the shoes in running a half in them and I have to say my feet feel really good this morning.
  • I realized today I forgot to put a little water under my heart rate monitor to make a good connection, so I don't think my Garmin was ticking quite right until I ran and started to sweat a little. That would explain my time being off the first mile. I knew it was fast but more in the 8 minute range makes sense. I keep saying I was nervous, but I really was just barely functioning. My mind was in overdrive so I guess it's a miracle I made it to the start finish line dressed with my headphones, IPOD, sport beans, etc...
  • Lastly, that's a long way to run. Trying to run that far on my own is going to be a challenge unless I find a hydration belt that doesn't drive me crazy when I run. I drank two cups of Gatorade and water when I stopped at mile 12 yesterday. I had been taking a little water along the way but I reached a level of thirsty I don't usually feel, so I knew I couldn't deny my body what it needed.
Overall it was a great experience and I feel like I was prepared strength wise even though I had never actually ran that much distance before. Do I feel confident now about doing it again? It took so many factors to make a successful race for me I will probably still be all knotted up my next attempt at a half.

Saturday, September 7, 2013

My First Half Picture

My official time is 2:13:03              average pace 10:10

I'll take that!


My First Half Recap

I woke up today drove to Farmville and ran my first half marathon. My longest distance before today was 9.75 miles. I was a bundle of nerves on the way west. I was afraid I would end up walking at some point and I started telling myself, "I feel great and I can run it".  I got to the start line about 10 minutes before the start and crowd was probably under 200 people. I knew we would spread out and I was hopeful I could find someone to pace myself with. I realized about 2 minutes before go time I forgot to lock satellites on my Garmin. I was still extremely anxious and nervous. The clock started before I had set my Garmin and I hung back and I think I was about the last person to go.

The pack started out pretty quick and I just went with it till I carved out my own little space. I started talking with a runner and he helped me to pass the first several miles at a PR 10k pace (for me). I like being challenged and I really think my time would have been significantly slower if he hadn't ran with me (thanks Todd!). About a mile before the turn around point I started talking with a lady that was tri training. I am not usually a talker when I run but talking made those miles fly by and really distracted me from concentrating on my overwhelming nervous sensation.

It was good to know at the turn point it would be a shorter run back. I was feeling pretty perky, and I was happy I had paced record time (for me) up to that point. I knew I needed to back it down and I felt relaxed about an "easy pace" back. Participants were pretty spread out at this point and I was on my own for motivation.

Official time - 2:13:03
I didn't feel any real fatigue until somewhere between miles 10 and 11 and that was first time I felt really thirsty.

Mile 12, I stopped and drank two cups of Gatorade. I just couldn't get enough down while still moving and I needed a restroom break which resulted in the 11:58 mi.

The last mile did feel really long! I really couldn't have picked up my pace if I wanted to. I am glad I ran it "backward" - faster at the start. It made me feel more confident when I did back it down and it really helped my time. 

I did take sport beans and ate the bag along the way. Perfect energy snack from JellyBelly.

Today the cool temperature, the drop in humidity, friendly runners, and shady trail helped to make my first half a great memory.

This is a really bright orange.

My medal (smiles)

Wednesday, September 4, 2013

Some Days are Go Days

When I run alone I often just scoot out with a loose plan and readjust the plan as needed. The heat has caused me to function like GPS.  I leave the house with a route in mind and recalculate when I feel off  (based on how well my body is tolerating the humidity). 

There was a break in the humidity today so no excuse, just go run.

I thought easy pace and maybe I can get a decent distance in. My last long run was 9 miles on August 18th. I have run several times since but all under 4 miles. I realized shortly after taking off  I probably couldn't get more than 7 in before it was too dark so I figured I just better go hard a few miles and burn off the Milky Way (mini) and pound of Humus I ate earlier. 

When I started off  I felt fatigue in my legs and recalculated my 7 miles into a 10K. I kept trying to pace myself, but when I slowed down I felt worse, it was really exhilarating just to keep pumping hard. 

What always puzzles me is that I can't really predict how I am going to feel once I start running. I experienced a little of the "lead legs" when I took off, but by a few miles in I had a decent rhythm going and was jamming to my music. I feel good I pushed myself today. Some days just aren't meant to be an easy pace kind of day. 
 9:33, 9:35, 9:38, 10:12, 10:00, 9:52 , and .2 @1:45

This is a good time for me.  Just once though, I'd like to shave it to under an hour even if it's 59:59. It'd be a bonus if that happens at the Monument Ave. 10K this year.

I love my Brooks, for short runs they are super comfy, but I am not sure if they are the perfect long run shoe for me. 

Still on my search to find something super cushy under the ball of my foot. 

Cool air makes me think of Fall - my favorite time of the year. Oh, I am wearing my compression sleeves while I write out my thoughts. I seriously love how they feel. 

Monday, September 2, 2013

Do You hear Cheering?

I had dreams back in May then it got positively sizzling hot

I ran a 15K in May and thought it's not that much farther to run a half. "Keep training and go for it - run a half marathon in August!" I was so excited, but by July I had to wave the white flag and accept that wasn't going to happen. The heat, humidity, and sun were tough on me this summer. I even took a break from exercising last week because I felt exhausted, but I know it won't last forever and the idea..."Run a a half," swirls around in my head all the time. 
Summer running miles:
June- 70 miles 
July- 88 miles 
August- 72 miles 
Very few of the above mentioned miles were easy and smooth. The numbers look okay, but I remember how they felt. LOL
I welcome cooler temperatures with arms wide open. If you hear cheering it's probably just me the first 60 degree day of Fall.

Is is December yet?

I like having a race goal.  I like running longer distances and the sense of accomplishment when I am done and I like the calorie burn. I like feeling stronger. What drives you to run?

Breaks and Fatigue

August 24th ended a streak for me. 4 workouts a week for the past 14 months. My work schedule this time of year is always crazy. 49 hours last week actually made it pretty easy to take a break from exercise. I hate to admit it but I feel my body really needed it. The pain in my hip never goes away totally anymore, it has varying degrees of discomfort, but it's never totally gone. I worked out one time the last week of August. Just once all week...ugh. It was a good work out day...the morning was 3 miles of intervals on the treadmill and a mile cool down...and the evening I walked 4 miles and ran 2...but that was it all week.

So time to begin a new streak right? I hope so...I got out this morning even though the humidity was about 96 %  I ran my 5 mile goal. I recently signed up with @mommyrunfaster for the Fall series of 5 and 10 mile runs. I felt pretty good for a 5K run...

I know I have issues - I had to stop and admire my Garmin. This summer hasn't seen many happy running moments so a 5k in under 30 minutes feels like a victory. I expected to feel all energetic after the four day break, but I was exhausted after this. My next mile was 11:16 which helped me recover and I ran 10:10 for my last mile. I was surprised by how fatigued I felt after such a big break and I am working on a new plan. My new favorite running shirt seems very fitting today.

Saturday, August 24, 2013

A Break In the Weather

This morning I "blended" in with the a training team for a half marathon with my running race buddy Kasey. What a great experience. Soooo different than trotting around here at the crack of dawn solo. I like the big pack feeling; it was like a race day.  Today's laps 10:33, 10:02, 10:09, 9:38. It felt great to run in cool air. Air that felt light and crisp verses the past few months where air is like a blanket. The break in the humidity makes for a happy attitude.

I actually ran 2.2 more miles after we came home, but it was still shy of the 90 minute run I was supposed to check off today. The temperature was still workable but it was too sunny for this ginger by the time we drove home. Next week...long run.
I have my compression sleeves on rejuvenating me.
I am addicted to Zensah

Black is not kitty cat friendly. Otto is sticking to my sleeves

Saturday, August 17, 2013

Compression Sleeves ~ Thumbs Up!

The past few weeks have been rough. Lots of up and downs; feeling hot then too cold, feeling fatigued, feeling anxious, not able to sleep enough and in general a lack of motivation. Procrastination is at an all time house is filling up with dust bunnies. If I had to choose to breathe I would be in trouble.

That being said exercise has been taxing. July I struggled through crazy humidity, hot temps, and getting up at 5 run. August has been better weather wise, but my body is hitting some kind of wall. I have felt the "lead weight legs" for most of my runs this month. Even after three rest days I just feel leg fatigue when I start running. I have scraped through this, but I am not breaking any speed records. Thursday I ran 8.6 miles in an hour and a half. Friday I ran just shy of 8 miles in 80 minutes. In the past I haven't been able to run on back to back days so I should celebrate getting stronger even if I do feel challenged. 
Yesterday I ran in compression sleeves for the first time (because the temps were cooler). I am in search of a "lead weight" cure.
I love the pink                                                               

I love the squeeze feeling! I need to wear them a few more times to give a thorough opinion, but I love them. I do think they are actually going to be more effective for recovery after long runs. I am wearing them today and I feel energetic and ready to go after just a few hours rest. I think these will be great when winter rolls around. I like my calves warm in the winter and these will be perfect. I need two pairs now, one to run in and one to wear after... :/ No one said running was cheap!

This morning, Saturday, I decided to bike. My legs felt too fatigued to run. Biking is also great for recovery.
I am going to keep working my "lead weights" and stretching and try to push through this latest wall.
Running...will it ever feel easier?

Tuesday, August 6, 2013

Intervals Are Fun

My training guide called for intervals this week. 3 minutes x four and a ninety second recovery run. After my first interval I decided it was easier to time to the minute so my recovery run became two minutes. Three minutes - 6.6 (9:29 pace), 6.7 (9:20 pace), 6.8, 6.8 (9:12 pace), and I did one extra for good measure @ 9:20 pace. Three minutes at that quick of a pace felt pretty long and got my heart pumping. I ran a 10:54 pace for my recovery run. I really loved this workout! I am much more appreciative of the treadmill these days. I still don't love it enough to try to do a longer run, but timing myself is actually making the 30 minutes fly by. Love that!

Sunday, August 4, 2013

Trail Run

I decided to go to the park and trail run this morning. Skimming my training calendar revealed all my July runs were street or treadmill runs. No wonder my knees felt crabby after my last run! I usually mix it up better than that. 

The tree cover on the trails is pleasant and keeps me from getting up at the crack of dawn. The hilly trails force me to follow my training guides "easy pace" "no target" directions.  

I took easy pace to a whole new level this morning. 9.75 miles with an average pace of 11:40. It took an hour and 54 minutes. Miles and time were really odd stopping points for me today but my willpower was ebbing.
The park in Dec. 

My fastest mile 10:23 and my slowest 12:51 lol That's almost like dawdling! I actually knew I was running this slow and was telling myself to put a little zest in my step, but I swear someone slipped lead weights in place of my insoles today. I never really felt overly thirsty or even over heated; I just couldn't find any energy in reserve. I had been feeling under the weather this week and took three rest days so I was anticipating feeling totally energetic. Ha! I try to finish my runs on a strong pace, but that little pick me up didn't happen today. Accomplishing something and feeling it was just a lackadaisical effort makes me want to go back and do it again! 

This is my longest distance to date and yes it would have been nice to just round it out at ten miles, but by 9.6 miles I was running by my car and the water was inside! I had a hard time going by a few times just to get to 9.75 miles. I just couldn't make myself run the parking lot to get to ten. Sitting on sofa now that seems silly, but at the time I was just ready to stop and stretch! 

Maybe next time I'll make it to ten-the pesky training guide says I am supposed to do it again next week. 

Wednesday, July 31, 2013

Quick Thoughts Before Bed

Tonight's  run was full of interesting challenges. Of course some of it was my own doing, but I guess every day can't be perfect. 

Let's begin with last night. I had a good uneventful run after work and went to bed. Last night I dreamed like crazy, I also got up in the middle of the night all stuffy and miserable and had to take medicine. I woke up with a splitting headache and exhausted from my dreams. My dreams seemed very real ,were very intense, and didn't have a happy ending. I wonder if cold medicine gives you crazy dreams?

So off to work I go not feeling very well, which made me not eat much all day. Mostly just watermelon all day because I think the cold medicine makes me feel dried out. I planned to go out and get lunch this afternoon and couldn't because we had some folks come in unexpected. When I could have finally gone to eat it was 4:00 and I get off at 5:00. 

So I arrive at Martin's salad bar pretty hungry. By the time I was home and had gobbled my salad it was about 6:20 and the plan was to run at 7:00 p.m. with Kasey.

We started out pretty well, but my tummy starting gurgling a few miles in and then the bloating started and the nausea! Ugh!! I hate feeling bad on a run. I made it to the 45 minutes I was supposed to put in per my training guide, but that was 4.40 miles. Kasey made to 4.5 miles, I just couldn't make another tenth. I hate stopping at odd distances, but today my bloated belly said stop. Then of course it rained on us on the way home. When it pours! I am still glad I got my run in though. I actually felt cold I was so wet! It has been a long time since I could say that.

So tonight I learned: only eat a little bit no matter how hungry you feel if you are going to run. I hope I remember this in the future. 

And I have to share a picture of my birthday gift from Kasey. My new super cute running belt. I love it!

From Hippierunner- it's so cute

We got rained on and all my makeup was running down my face lol and for the first time in along time I felt cold after I ran!

Sunday, July 28, 2013


I am starting to embrace running intervals. I tried to do these outside and trying to clock watch (actually watch watch) is tooo much while trying to not miss a dip in the sidewalk, etc. I decided intervals needed to be a treadmill activity.  My training guide called for 2 min. x 7 with a 1 min. recovery run in between. I totally stuck to the plan today at gym and it was rather enjoyable. It's easy to bump up pace and stay right on to the minute. First threshold I tried 6.4 (9:46 pace) which was a bit to slow, so I used 6.6 (9:29 pace) for the rest and a 5.8 (10:47 pace) recovery. I ran out to 30 minutes at 6.7 (9:20 pace) so I think I will start with that pace the next time I tackle intervals. It's a challenge trying to figure out what threshold is. I can go faster, but I wanted to do the same pace and be able to sustain it.

Next round of intervals is 3 min. x 5 with a 90 second recovery run. I will try to tackle the 9:20 pace and see how it goes!

My goal is really not to run faster, just be a stronger runner. 

I would love to hear about your interval experiences as well.

Saturday, July 27, 2013

Break in the Temperature 10K

Update : How did I do that?! I am going to write it off as old lady brain. A 10K is 6.2 miles but for some reason it j-u-s-t popped into my mind I was .10 of a mile no PR today. So guess what, next break in the weather I have a goal to work on! I am leaving the post here I guess.

Original Post: 
This morning I decided I didn't need to run with bats, but I still got out pretty early. According to my training guide I was supposed to do intervals.  I have discovered, for me, that it's just easier on the treadmill to do timed intervals so I decided about an hour run would be the goal. The temperature was 67 degrees when I left home, it was humid but still more manageable at that temp than what I've been dealing with the past month. I didn't feel like I was having that great of a run, but I realized at mile five I would be close to my PR from the Monument Ave 10K 1:01:40. Soooo, that gets my wheels turning and I ran a fast last mile and I got it! I know it's only 4 seconds but after the past few months and some really discouraging runs this is a much needed confidence boost. Sadly today it seems the humidity is creeping back, but at least this gives me hope in the fall I will have a more enjoyable experience running again.
My goal for the 10K this year is an hour...or less (smiles)

Thursday, July 25, 2013

PR-What a way to Wrap Up the Week

Thursday is my Friday in the summer. I work four ten hour days so leaving on Thursday is always a happy time.  Today when I walked out of work I was pleasantly surprised that the suffocating humidity was finally taking a break! It was 81 degrees which feels so much better when humidity isn't 96%. So of course on my ride home I am thinking I need to run to enjoy this. Since I just ran 8 yesterday I figured 3 or 4 would be just about right. 
I ate and set out about 45 min. after digesting and thought maybe I should do 5 easy miles and just enjoy this. However, sometime after mile 2, my first peek at my Garmin, revealed my pace was better than I thought. Love that! I thought I really need to push my self and see if I can PR today. I have struggled in the heat so much I just wanted to see a decent time...
There it is! It's just seconds better than my fastest street 5K, but I'll take it.

I was pushing the last mile and I was getting a little cramp, but it's so much easier to think and breathe when you aren't suffocating from humidity! Go figure, right. 
I guess I could have set a new lap and ran for a few more miles, but nah! A quick walk with a few sprints home. 
9:49, 9:34, 9:08 happy dance 9:08 is a PR mile for me.
You know that just makes me want to go do it again!