A (Heavily) Modified Approach to 26.2

My last taper run is complete. I've got nothing but rest and sleep on the schedule for the next six days. I’m as prepared as I can be. The waiting…the long, agonizing, frustrating waiting is almost over.

This is a journey that started out with the best of intentions. In late December and early January I had begun ramping up my total mileage even hitting a high of 17 one very cold day in early January. While not where I wanted to be yet, I felt like I was on the right track.

Then, one of the worst injuries I’ve encountered hit me. This was unlike any nagging, chronic pain I’ve experienced in the past. Even the foot problems that required me to have surgery three years ago were not so pronounced.

Reading various online sources I tried to determine if I had a really bad case of IT Band Syndrome, ligament damage or tear to one of my calf muscles. Lacking an MRI, I guess no one can say for sure, but I think my doctor got it right when he said it was probably and injury to my soleus muscle. He noted this one is slow to heal.

So since early March, on his advice, I’ve been seeking treatment at the Lone Tree office of Cherry Creek Wellness Centers. Nick, my therapist, has done various things to help me heal more quickly than I might have on my own. Most if involves dry needling which is uncomfortable at best and very painful at worst. He also has been working me through various stretches, balance exercises and a taping regimen.

While this has helped, it was no magic bullet either. As March wore on, I became increasingly pessimistic about doing this race. Maybe I could switch to the half or perhaps just eat my entry fee and drop out.

I managed to start running again with less pain, but it was still there and it was clear that recovery from this injury would (and will) be measured in months rather than weeks. As I finished a short run one afternoon, I noticed that my walking pace was under 15:00 per mile. That’s not blistering, but that combined with some running would actually allow me to finish the race while there were still people at the finish line.

Hence, my decision back in early April to try a long run/walk with a big emphasis on the walk part. Figuring it made the most sense to mimic the actual Colorado Marathon course as much as possible, I set out on a point-to-point from home to the far side of the Cherry Creek Reservoir Dam:

It was not easy and a few hills near the end had me walking far more than I had planned to. But I did it. At the end of that run, I had covered 20.75 miles in about 4:06. Not exactly a blistering pace. In fact, slower than my pace from 7 years ago in the Rock-N-Roll San Diego, but not a DNF either.

A week later I fell a little short but still managed to run 17.25 and then a week later, I did 13.1 including a 300 foot climb in the second half.

All of this hurt quite a bit, but it has restored my confidence. So now I have an idea of what I’d like to try and accomplish this Sunday. This is an ideal, not necessarily what I think will happen, but it’s good to set a stretch goal so that even when falling short, you’ve still accomplished a lot.

Miles 1 - 5: Run four at 10:00 pace, walk 1 at 15:00 pace for a total time of 0:55:00

Miles 6 - 10: Run four at 10:00 pace, walk 1 at 15:00 pace for a total time of 1:50:00

I actually more or less did this on my 13.1 mile run a week ago.

Miles 11 – 15: Run four at 10:30 pace, walk 1 at 15:00 pace. Total time elapsed: 2:47:00

Miles 16 – 19: Run three at 10:30 pace, walk 1 at 15:00 pace. Time: 3:38:00

Miles 20 – 22: Run two at 10:45 pace, walk 1 at 15:00 pace. Time 4:14:30

Miles 23 – 24: Run 1 at 10:45 pace, walk the other at 15:00 pace. Elapsed: 4:40:15

Miles 26 – 26.2: If at all possible, run at 10:45 pace. Final time: 5:03:54.

I’m likely to be very tired and sore starting around 16 to 17 miles in. What’s more the steepest hill on the course is at about mile 19.

Yet there is also reason for optimism. Heat, as it has always been, is my enemy. It did me in at HITS last year and has made havoc of multiple training runs. Fortunately, the current forecast is a high of only 62 and that is likely to be later on in the afternoon, long after the race is over. Gravity is also an enemy. I know there are people out there who actually like running up hills, but I don’t understand them. Granted, I don’t like steep descents such as those found in the early part of the Horsetooth Half Marathon but this race averages an easy 0.8%. Indeed, the steepest hill I found on the course profile is 2.2% which is on the down side of the big hill at mile 19.  Finally, I’m resting all week. My sore legs will be given a break this week with nothing more than walking a few blocks in San Francisco when I’m out there for work for couple of days.

This will be a challenge. Next week at this time, I’ll be incredibly sore and tired. But in the end, I’d rather go out and do a full 26.2 at a slower-than-hoped-for pace than have an even more disappointing 13.1 or a downright demoralizing DNS.

Regardless of the outcome, look for a complete race report here next week.

Thanks for reading and have a great week ahead!

Running for Boston, Too.

Normally around this time of year I would be posting about my registration for the BolderBoulder.  I would express my excitement about being back in the race for another year like this one I did just over a year ago.

But given Monday’s events in Boston, this year’s registration felt particularly poignant to me. This year, sure, I’ll still be out there for my own selfish reasons. But I’ll also be out there, as will many others, in a show of support for everyone who was affected by the bombings.

While one is a full 26.2 mile marathon and the other just a 6.2 mile 10K, they share a lot in common:

• Both races draw thousands of participants from all over the world.
• Spectators line the length of each course.
• Boston and Boulder are as much an event for the local communities as they are for the participants.
• Both draw large participant fields: 25,000 + in Boston, over 50,000 in Boulder.
• Each race is steeped in tradition (granted Boston’s is about 85 year older than Boulder’s).
• Sadly, both make good targets for would-be terrorists.

I don’t especially appreciate false bravado so I won’t talk about how I’m going to muster my courage and face down those who would seek to intimidate me and my fellow citizens into altering our lifestyles out of fear. No doubt, the threat will be reduced by the efforts organizers of this and several other large races. No doubt, I would not willingly put myself in the way of obvious and imminent harm. But no doubt, not much else would keep me from doing what I love on Memorial Day morning: running this race. Is this one for me? Yeah, it always is. But this year it’s also for my fellow runners in Boston, their friends and family and most especially for the victims.

Twenty

Last I posted, completing the Colorado Marathon was all but a distant hope. I figured I’d be contacting them this week to change my distance down the half and then just hope I could complete it.

But a funny thing happened after my short run on Thursday.

I started that run the way I've been starting all of them lately—with a walk. Given my injured leg, walking for the first quarter mile or so gives me a chance to further loosen up the muscles. I definitely stretch before hand, but this is just a little more time to get ready for the run.

As I moved along, I noticed that my walking pace was in the low 13 minute range. It even dipped into the high 12 minute range a few times. As I ran, I started doing the math. Me doing math in my head is a dubious proposition at best, all the more so when running. However, I estimated about out about how long it would take to do a full 26.2 at an average pace of 13:00 per mile: 5:40. That’s pretty slow but still within the six hours permitted for the race. However, who said I would walk the whole thing.

I continued to crunch the numbers (this time on a spreadsheet instead of in my head) and determined I could reduce the time to under 5:15 if I could reduce the average pace to 12:00. So I could mostly walk, do some running, and still finish not much slower than my only other full Mary, the 2006 Rock-n-Roll San Diego. The time there was 5:01.

But figuring this out in my head and actually doing it are two different things. It had to be put to the test and with the race four weeks away, I decided to do just that on Sunday.

It was a pretty good day for a run. Low 60* range with a breeze to make it feel just a little cooler. I donned my triathlon shorts (they seem to be the best for longer distances) along with a long sleeve technical fleece which might have been a bit warm, but weather in Colorado changes rapidly. It would turn out to be a pretty good choice.

Since my home sits at over 6000 feet, nearly any out and back run involves climbing on the return. The longer the run, the more the climb. If I had been healthy, I would have done just that. However, my soleus muscle complains mostly when I’m going up hill. What’s more the Colorado Marathon is a mostly downhill affair since it starts in the mountains of the Poudre Canyon and finishes on the plains of Fort Collins. Being the supportive person she is, my wife gladly agreed to pick me up just outside of Cherry Creek State Park which would be the finish of my point-to-point trek.

From the mid-point of my drive way, I headed out, at a walk until reaching the Sulfur Gulch trail which is the main bike path through my neighborhood. It’s a slow descent from east to west until it intersects with the Cherry Creek Trail which would take me north toward the park.

The first four miles (save for that opening walk) were done at a moderate pace of a little over 9:30. My leg was complaining a fair amount as I reached mile four even though I felt okay from a cardio standpoint. I decided I would walk for the next two miles. However, I felt better as I reached the 6 mile mark so I decided I would run some more. Things were actually feeling okay until I hit something of a steep decline around 6.5 miles. It’s usually the uphill portion that hurt but this time, my leg felt really sore. I went a little further then stopped to stretch a little at 6.5. I started walking again and felt good enough to run until a little past 7 miles.

As I walked, I focused on trying to stay under a 13:00 pace. It’s not as easy as it sounds. You really do still but a lot of effort into it. In fact, I noticed my glutes becoming sore as I proceeded, but I still felt okay and kept going. At the nine mile mark I started up again for two miles of running. Things hurt but soon the pain became duller and I was aided by a mostly flat course. By now, I had crossed into Arapahoe County and was approaching the point where I would no longer be on the bike path. This was where the run became more exploratory.

I was pleased to still feel like I had plenty left as I reached mile 11. I walked off the path and across Arapahoe road and then on the unpaved side. It was a planned walk, but if it had been a run, I would have stopped and walked this section. The area was uneven and I even stumbled once. Fortunately, the whole rough section was only about a half mile long or so and then I was back on the sidewalk.

With a right turn on to Jordan road, I was on my way to the park. Several times I’ve ridden my bike out to Cherry Creek State Park and back. With a loop around the park, it’s a good way to get a forty miler in, even though the road in the park is particularly rough. Today, it was the same scenery, only slower. My next running section began at 13 miles and I went through the next two at a sub ten pace. My leg was not bothering me so much, but I started to feel winded. Somewhere around 14 and change, the rain started. It was really just a shower, but I knew it was also enough to get me pretty wet. Had it continued, I could see it sapping my energy and threatening my ability to finish. I put the thought out of my head. Shortly after starting my next walk break at 15 miles, the rain stopped and the sun started to come out again--typical Colorado weather.

By now, I was well into the park and was actually on the run section of the Creek Streak triathlon. I had, in fact, stopped to walk this very section during that hot run. Today was much cooler and I was walking through miles 16 and 17 rather than mile 5. I knew I was doing better!

Mile 17 was where I started running again and it started on a fairly flat stretch. However, it’s also here that the path starts a climb on the lake side of the dam that forms Cherry Creek reservoir. I’ve experienced all of this before because it is the outbound portion of the run for the Aqauman event. Coming back, you get to enjoy a nice downhill, but not today. I slowed back to a walk as I hit 17.5. There’s no question I was tired. But I was also concerned about pushing to hard and injuring something else. I continued until 18 when I was past the dam and looking at steady flat to down section that runs on the north (outside) face. I was only planning on going to 18.5, but I felt good enough to keep going to 18.75. It was there that I stopped running. The last section was back up hill again. It was not as steep as I expected, but at this point, even walking it was becoming a chore.

From then on, it was just a question of getting to the 20 mile mark before four hours had passed. I did that with time to spare. Ultimately, I hit about 20.35 before four hours. Again, I did the math in my head. Even if I could not run any more, but managed to walk at a 15:00 pace, that would mean in another hour, I would have covered 24.35 leaving 1.85 left. Doing so would result in an overall time of 5:27:45 which is not bad considering I’ve been running almost not at all.

There was a little more walking to get to the parking lot where my wife was meeting me. When I was done, the total distance covered was 20.75 with a total time of 4:05:56.

Today, I am sore as hell. My legs are aching and I’m moving slowly. But I also think I’ll be feeling better by the end of the week. I have no runs planned for the rest of the week, just riding and swimming.

I think I may just be able to shave a little more time of the run by the time May 5 rolls around. For starters, here’s the elevation profile for my race and below, the profile for the marathon:

No, those are not drawings from the same source, but you will notice the lack of steep hills at the end of the lower drawing. I know this is an accurate rendering because those last four miles are the same course as the Horsetooth Half Marathon which I ran almost a year ago. On that day, my biggest enemies were a steady breeze in my face and legs that were especially sore from climbing huge hills around Horsetooth Reservoir.  I may not be feeling any fresher, but I think I can walk at 15:00 and possible faster.

A stretch goal would be to average 11:27 which would bring me in right at the 5 hour mark. That would be great, but considering that a week ago I was thinking about pulling out altogether. So if that’s the stretch, the more likely would be around 12:00 which would result in a finish time of 5:14:24. And if I can’t pull that off and slow to a slow walk for the last four, I could still finish in under 5:30. Not what I hoped for when I started out, but better than not running at all or cutting the distance down to a mere 13.1

We’re forecast for some fairly severe weather in the next day or two, but by the weekend, spring is supposed to return. That means that this Sunday, I’m going to try and do this all over again. I’m also going to try and increase the distance to 23.

Beyond that, I still think a taper is in order so while I may do some run/walking at longer distances; they’ll be much shorter than this. Most of this will also depend on how quickly my body recovers during the week ahead.

More to come.

Thanks for reading!

Catching Up

So it’s been a couple of weeks since I posted. There are a few things to catch up on and no clear place to start. I’ll just dive in:

I've been running.

I've managed to do all of two runs totaling about 7 miles. The injury is not as bas as it was, but it is probably also less than 50% healed. I’m signed up for physical therapy sessions for the entire month of April and I think I’m going to need all of them.

The Colorado Marathon will probably become a half.

That sucks, but short of me being miraculously better, I don’t see how I can do 26.2. I might be able to pull it off from a cardio stand point, but the pain in my leg would just about guarantee a DNF. I’m going to wait about one more week and then officially notify the race organizers of my desire to change.

I am indeed running the SOST

Though I only registered late last week, I am pleased to say that I will be among the field at this year’s Summer Open Sprint Triathlon. I thought about skipping it, but that would mean no race until the 5430 Sprint in June. I may be taking some chances with the weather, but I’m really hoping for another nice day like they had two years ago:

More Outdoor Rides

I was up in Northern Colorado for Easter weekend and managed to get a ride on the Poudre River Trail heading west. I must admit to being fairly impressed. Though I normally don’t like bike trails, this one was free of the normal obstacles and I got a good 30 mile ride in. Riding along, I noticed the landscape seemed kind of desolate. It looked a little bit like the pictures coming back from the Curiosity Rover:

West of Windsor                                  Mars

Really, just take away the grass and the clouds and I think it could work.

Physical Therapy Continues. As I mentioned before, I am continuing physical therapy. That mostly consists of having small needles poked into my muscles while I try not to cry like a little girl. I’m so anxious to have my leg healed that I’d be willing to try just about anything. Not getting to run very much really sucks. Never thought I’d say that, but it’s true.

I am going back to TriRock

I have registered for the TriRock Oly distance in San Diego. That will be on September 22. Their updated run and ride courses look good and the swim is still in San Diego Bay. This will be a good bridge between the Rattle Snake Tri and IM Austin 70.3.

I’m renting a bike in Ibiza

I found a rental shop on the Spanish island of Ibiza that is going to deliver a bike to the place I am staying for a two-day rental. My research on Garmin Connect shows that there are others who have done rides around the island. I am really looking forward to it. The GoPro will be with me so I can capture all of the fun.

Okay. All caught up.

For now it’s just focus on getting over this injury in as little time as possible. Right now, my worst case is completely withdrawing from the Colorado Marathon but I’m hoping the next month will give me a chance to get better and at least crank out the half. We’ll see.

Thanks for reading!

Travel Fail!

I'm not a road warrior. While I used to travel for work maybe three or four times a year, in recent year that has dwindled to really just annually. Not that I'm complaining, but it's clear that I don't have a good plan for training, eating right and otherwise being prepared when on the road.

I arrived here in Phoenix early on Wednesday morning and despite a little sleep and a 4:00 am wake time, I finished my work day, checked into my hotel and was ready to do an easy run.

I put on my shirt, shorts and socks only to discover that I forgot to pack my running shoes. Even if I were not recovering from an injury, there is just no way I'd run bare foot.

This afternoon, I thought about taking a swim, but the pool here at the Biltmore is more suited for play than exercise. I probably could have treated it like an open water swim, but with kids splashing around it just seemed like it would be more trouble than it's worth.

To top it off, I've enjoyed dinners from the California Pizza Kitchen and the Cheesecake Factory which are convenient but not especially healthy.

There's a pretty good chance I'll be back down here in May. If so, I'll be more careful about my packing. For now, I'm just going to enjoy the rest and nice weather before heading back to the cold tomorrow.

Have a great upcoming weekend and thanks for reading!

Holy &@#! That Hurts

I've always thought of myself as someone with an above average pain threshold.  In my 43 years I've endured having my sun burned belly dragged across the coral in Barbados and was still swimming around afterward. I accepted a cortisone shot into the arch of my foot with hardly a complaint. Root canal? No problem.

That was until Thursday when I went to my second physical therapy appointment. No dry needling this time.  If only it was something as pleasant as having a needle stuck into one of my muscles. Instead, my therapist Nick used a plastic edge thing to run down the instances of fibrosis. There's a dearth of good information on the web about my specific condition so unfortunately, I don't have a link. Suffice it to say that fibroids in this instance are small pockets of inflexible muscle that cause more stress on the healthier surrounding tissue.

What to do about such a problem? Apparent,y run this edge (a bit like the back of a comb) over the affected area with a lot and I do mean a lot of pressure! I could feel the small little lumps breaking down as he worked on them. I was told that another factor of the condition is a lack of vascularization in the area which, of course, means less blood flow.

Once he had finished there were several red streaks in the treated area and two days later, I am still sore.

Torture  Raking was not the only treatment we had. There were also some balance exercises at which I was uniformly terrible. The first involved standing, knees slightly bent on an inverted BOSU ball while Nick bounce passed a basketball to me. Not directly to me. No, to the side down low anywhere that involved my losing my balance.

I also did a few minutes on a balance board and then some more on a balance disk which basically allowed me to lose my balance in multiple directions.

I go back on Monday and I'll be asking about running. It's been almost a month since I've been and I'm anxious to get started again. 

Early Wednesday morning I'm off to Phoenix for my annual work visit and it would be great to be able to do even a short run while there.

More to come on my next treatment and that trip.

Thanks for reading

Dry Needling, Balance Exercises and Other Fun

This afternoon I had my first physical therapy session. And by first I mean very first. Ever.

After some basic questions about my injury and its history, Nick, my therapist, began by having me walk down a hall and then up some stairs a couple of times. He just watched.

Then we moved to a massage table out in the main therapy room. Unlike your typical doctor's office, this room, in addition to a couple of tables, had exercise balls, BOSU balls, some machines and of all things a Wii Fit!

Alas, I did not get to play any games. Instead, Nick had me perform some tasks such as lifting my weight up on my toes, one leg at a time. This left me feeling a little sore, but not in pain.

Then he had me do some tests where I would resist his efforts to pull my legs and feet in different directions. As near as I could tell, this was all diagnostic.

The diagnostics became more focused on my specific injury. Various poking and prodding seemed to tell him that the soleus muscle in both legs was very tight. Once he had this determined, he was ready to proceed with actual treatment.

The process is called dry needling. The procedure is similar to acupuncture but the focus of the therapy and the way each works is different. Essentially the area of attention is treated by creating tiny hemorrhages which then induce collagen and protein formation. That's not to say that I was stuck with needles until I bled. Externally, there was no blood at all. In fact, hours after the treatment, I don't even show bruises on my leg.

What did happen is that each time, the affected area twitched and I could feel a slight twinge, but not what I would call actual pain. It was weird and a little uncomfortable, but not painful. Once a handful of applications were complete, Nick applied heat to my calves for probably about 15 minutes.

Then I was done. Well, done for today. I'll be back next week for my treatment like this. He thinks I might be able to start running again in another week or two which makes me happy. Even if I can't be ready for the marathon, it will feel good just to be out there.

Between now and next week, I've been given a series of exercises and stretches. As part of the assessment, he noted that my balance is not particularly good and these will help with that as well as loosening the soleus muscle. I only need to do them a couple of times over the next week.

At the moment, my right calf feels sore, like maybe I had been running up steep hills earlier. That should go away in a day or two and then it will be back to my routine as long as everything feels okay.

I'll continue to post here on any updates.

Thanks for reading!

PT

It does pay to get some professional medical advice.

As part of my routine physical, I asked my doctor about the pain in my right calf. Although I though it was an issue with my gastrocnemius, the injured muscle may actually be the soleus:

He said it is more prone to injury and also takes longer to heal. Sounds about right.

While there is no guarantee of any result, at his advice I'm going to start physical therapy next week at a place called Cherry Creek Wellness Center. While they have clinics all over the Front Range, they also have one in Lone Tree just a short drive from work.

I've been treated for all kinds of ailments. Nuclear medicine diagnosis: yep. Steroid shots in my foot: check. MRI: had one of those. Physical therapy: Never.

It will be interesting to see what results but hopefully after four weeks I'll be on my way to healing up. Perhaps, if I am very lucky, I'll even have a shot at still running the marathon. Maybe.

Thanks for reading!

...More Serious Than I Thought

After more than two weeks away from running, I decided to head out last evening and see how everything felt. I had a plan: wear my new IT Band strap, walk for a few minutes before I started running and keep it short.

By the time I was done walking, the wind had chilled me pretty good so I was glad to get moving. At first, everything felt okay, but not great. From a cardio standpoint, I felt really good. No racing heart, no burning lungs. It was nice to see that my time riding on the trainer for hours and hours had paid off.

After about a mile, the bike path that is usually part of nearly any run I do has an uphill and that was the first time I felt the distinct pain in my right calf. Well, not the very first time, but the first in a while. As I encountered inclines from that point, the pain became more and more pronounced.

The last mile had to be run-walked out of fear that I might actually hurt myself so bad that it would require a trip to the ER.

Oddly, the pain went away within seconds of walking. I think I have it figured out why. Running is different from walking in that for short periods of time, both feet are off the ground. You are effectively launching yourself off your back foot before the front strikes. Essential in completing this motion is the recruitment of calf muscles. When at least one foot is always in contact with the ground, this recruitment is lessened.

Whatever has happened back there, it's clearly going to take some time to heal. So what does that mean? The following:

• The Horsetooth Half Marathon is officially off the race schedule. That sucks, but I don't want to pay an entry fee for a race I'm not 100% confident I can even start, let alone finish.
• Running is suspended through, at least, the end of March.
• As a result, my ability to run the Colorado Marathon on May 5 is very much in question. There is always the possibility that I'll heal up sooner than expected and even some experts who claim long runs of under 20 miles prior to a full marathon are possible. If it gets to that---a big IF I might add--I;ll re-asses. Perhaps I'll be able to pull it off. But I'd say the odds are less than 50/50.
• I have my annual physical next week so I'll check in with my doctor to see if he has any other solutions and confirm that I can still ride the bike. Doing that has not caused me any new pain--not during nor after workouts. 
• Missing the race and eating the entry fee both suck. But then again, the purpose of this is to be ready for triathlon season. So far, the earliest race for which I am registered is not until mid-June. I'm guessing I can be ready by then.

In the ultimate irony, my brother has more or less the same injury which you can read about here. No we're not twins and when he stubs his toe, I don't feel it. But clearly we both ran into similar problems as we attempted to train for longer distances.

There's more to come. I'll follow up soon.

Thanks for reading.

Does This Thing Work??

My IT band problem seems to come and go depending on the day. Most days I wake up with it's a little stiff and sore but as I move around it loosens up and I'm fine. That said, there are other times when it really hurts and I went around.

Running has been suspended for over a week now and I'd like to think I'm making progress toward healing, but I really can't say for sure. With that in mind,I wondered about some kind of implement to hold my knee steady.

A perusal of the reviews on Amazon seem to indicate that folks using a strap support their IT band were seeing a lot of success. One person noted that it looked about as useful as a magnetic bracelet but in fact made a difference. Indeed,they were many stories similar to my own.

I decided it was worth an investment of $15.95 to see if I don't get some benefit when I resume running in another week or two.

In the meantime I continue to spend a lot of time on the bike--nearly 70 miles over 4 hours last week--and will spend even more this week. Hopefully it's keeping my cardiovascular conditioning stable. I guess the real test of that will be when I start doing long runs again!

Thanks for reading!

This Injury…Is Gonna Need A Little More Time

Saturday was a beautiful day on the Front Range. Temps were in the high 50’s with breezes present, but nothing too cold or too strong.

I had a leisurely morning and a little after 11:30, I headed out on my 19 mile long run.

Not long after starting, really within the first mile, the pain on the side of my right knee began to make itself known. I initially figured this was just the result of a couple of steep hills on the early part of the course. It ought to abate after I got to flatter terrain.

For a while, on the flats, it did. The pain was there, but not all that noticeable. Then it came up again, but this time as I ran down the hill. Not good. Just in front of four miles, I began to feel sore in my right groin muscle. Clearly that was from compensating for the pain in my knee.

I turned around and began a run/walk home finally calling it quits at five miles. Despite a new pair of motion control shoes, I’m clearly not over what has become both a strained lateral gastroc muscle and a pretty bad case of IT Band Syndrome. This is particularly frustrating because from a cardio stand-point, I feel pretty good. Who knows how exhausted I would have been after the full 19 miles, but I hardly felt spent after five.

Nevertheless, the smart thing to do is to stop running. That’s not easy with a 26.2 mile race looming. However, the prospect of a DNF and having to get a ride to the finish in the SAG wagon is even less appealing.

The plan for now will be to replace my runs with cycling workouts in the hopes of just maintaining my cardio. I have no illusions that I’ll make any gains, but if I can pick up where I left off in two or three weeks, I think I can still be ready by May 5. Additionally, past IT Band injuries are usually the result of weaker glute and hip muscles. I would not have thought that would be a problem for me given that I ride so much, but there it is. On a daily basis, I’ll be doing a series of exercises to strengthen these muscles. Specifically, I’m going to lie on my side with legs straight, and lift the upper leg up past 45*. Three sets of ten per side ought to do wonders for me.

That’s about all I can do now. I have my annual physical in about three weeks so if this is still a problem at that time, I’ll ask my physician about it. Hopefully, this will be a problem that is receding into the past.

Thanks for reading and, of course, I’ll continue to update.

Race Schedule Revisions

There have been a few date changes and a race that I have decided to drop. Here’s where things stand now:

This one is still on. It’s been an open question coming so close to my full marathon, but I’ll just use it as a taper event with no concerns about time. Given the steep hills, taking it slow ought not to be a problem.

Definitely still on. No way have I been doing all these long runs not to test my mettle in a full race. I am hoping for decent weather!

I’m dropping the Ordinary Mortals race off the list. Part of the appeal was doing the first possible race of the season. I guess it might still be, but a week after the marathon is just a little too soon to be racing again. I understand why the organizers moved to May. It still ought to be a great race for folks in Southern Colorado.

No changes here. This is my season opener again. I like the organization and execution Without Limits brings to their events. I might get tired of it, but I’m not there yet!

Well…yeah! I put this date in ink on my calendar every year. 

Yep. I’m registered for the entire series so there’s no question that I’ll be doing all three. The 5430 Sprint is only three days after I get back from a vacation to Europe. That could prove challenging, but I’m up for it.

Another one for which I have registered and am therefore committed. It’s less than a week after my previous race, but I really do want to race more this year. Plus, a small part of the bike course covers where last year’s HITS 70.3 was supposed to go so that’s a plus. 

This was one of my favorites from last year. Great organization, fantastic venue and lots of food and one of three Saturday races on the docket. It’s also the closest to home. I completed my early registration and saved a few bucks.

Its place in the order has not changed, but the date is now September 22 which is two weeks later than past years. I don’t think that should have much of a weather impact. Even if the bay gets a little cooler, in a wetsuit, it ought to even out. 

Another one for which I registered very early to ensure a spot and save some cash. This will be interesting, to put it mildly. Later in the season by several weeks, site unseen, and multiple transition areas all factor into making this perhaps the most mysterious of my races. I do hear a lot of good things about it, however, and I've been to Austin before and think it’s a great town.

Dropping one race really makes the schedule no less ambitious. What’s more, I think I’ll benefit from a short time span between TriRock and IM Austin.

As the season draws nearer, the schedule is gelling more and (short of any major event) I’m not anticipating any more changes.

Whatever your schedule is, good luck and thanks for reading!

An Injury Update

With nearly two weeks having passed since my right leg injury first presented, I figured now would be a good time for an update.

It is a bad news/good news scenario. The bad: the problem has not abated as quickly as I had hoped and sometimes the pain can be rather sharp. The good: I’m still able to run and my attempts at therapy are showing some results.

But let me go back to the beginning.

As I mentioned in my last post I had felt a rather painful, uh, pain, near but not actually on my left knee as I completed a 75 minute run one evening. It was too low to be IT Band syndrome, with which I am familiar, but it did hurt the way that does flaring up more so on inclines than on the flats. Research into the problem suggested very strongly a pulled lateral gastroc muscle.

My initial response was rest. In fact, for the next four days I did nothing at all, just rested my leg and continued to apply heat and take NSAIDS (specifically Aleve) as you can see by this conspicuous gap in my training calendar:

I broke my rest cycle with a trip to the pool, and followed that the next day with a strength work out. In other words, I let a week go by without any use of my legs (I generally don’t kick during my swim workouts).

Last Wednesday found me back on the trainer for just over an hour and my affected area actually felt fine during that ride. I was feeling a little tweak in my hamstring so I cut it short, not wanting to pile one injury on top of another.

The following day, the pain was back. Not as acute as it had been a week earlier, but still enough to make me decide that running, as I had originally planned, was perhaps not the best idea. So instead, I went back to the pool and did laps.

By Friday of last week, the pain had abated again so I set out to an easy our on the bike path near my house. It does offer a gradual decline (which means climbing on the way back) but nothing like a steep hill.

Figuring out what is wrong and what caused it has been a largely heuristic process. I’m not totally unqualified to do a little self-diagnosis. I’ve been running for years and I know my body better than anyone. That’s especially true when determining what just an ache is and what a bona fide injury is. As I ran, a new thought occurred to me. In the words of Mars Blackmon “It’s gotta be the shoes!”

Last April, I switched from my ever-reliable but boring Brooks Addiction to pair of Nike Structure. It was less of a motion control shoe but still had stability. If the new paid did not work, I figured they would tell me. Well, they did not. I went through a long season including two half marathons, 5 triathlons (including a 70.3) a 10K and hundreds of training miles with no issues. So naturally, when it came time to replace them, I bought another pair. That worked well until I started upping the distance in preparation for a full marathon this spring.

There’s rarely a smoking gun in a case like this, but I believe the combination of more miles, an aging body, cold weather and yes, shoes, are causing me a problem. Specifically, I suffer from supination as depicted below:

A view of the soles of my shoe confirm as much. They show a great deal of wear on the outside of each heel. Over time, this is causing excessive pulling on the lateral muscles and ligaments. In other words, it took over 500 miles and nearly 10 months, but it turns out that these shoes actually are not right for me.

The solution: go back to the Brooks. These were the shoes that carried me through my last marathon (way back in 2006) as well as countless other races and miles of training with no more issue than the occasional blister (which was probably not shoe-related).

My new pair are on their way, probably just in time for a long run this Saturday. The remaining question is whether or not I’ve done permanent damage in the mean time. My guess is: I don’t think so. The fact is that the affected area only hurts some of the time—even while running. While complete healing will probably take a few more weeks, I also think that I’m on the road to recovery all ready.

In the meantime, the season keeps getting closer. In order to take advantage of an early-bird discount, I have registered for the Rattlesnake Triathlon and will probably end up signing up for the Loveland Lake 2 Lake by the end of the month to get their deal as well.

The lakes are still frozen, there’s snow in the forecast and the sun sets just after five o’clock. Nevertheless, I can already get a sense for what’s coming!

Thanks for reading! 

Getting Older and Discovering New Injuries

The folk song tells us you don’t know what you got ‘til it’s gone. That could not be truer than when you are injured and have to modify your training schedule. Such is the recent development for me as the result of a lot of time on the run lately.

Last Saturday, I was pleased to have completed a 17 mile run as part of my preparation for the Colorado Marathon on May 5. It was a bitterly cold day. Like 1* with the wind chill cold. As in the tube running out of my Camelbak froze solid cold. You get the picture.

But despite all that, I did it and hit a major point in my training schedule. After a few days off I was ready to go out for a much easier 75 minute training run aimed at staying entirely within Z1. The course I chose seemed like a good one since it included a lot of downhill which is the most distinctive characteristic of my marathon.

Some where around the five mile mark, my left hamstring started complaining. I knew I had not pulled it, but I could tell it was tight and that the risk of an injury was higher. The solution was easy enough. Just shorten my stride, slow the pace and I would be fine. And that worked.

But meanwhile, the muscle behind my right knee was conspiring to cause me other problems. With about a mile and a half remaining, it started hurting more and more to the point that I slowed to a walk for the final four minutes. I wasn’t limping, but it definitely hurt. In fact it really hurt. Unlike some nagging injuries that bother me slightly over time, this one felt more acute.

By the time I went to bed, walking up stairs was difficult and walking down them was excruciating. When I woke the next morning, things were no better. I had to down the stairs leading with just my right foot. Walking was slow and a little awkward. As I continued to get ready, it felt a little better but the pain was still fairly pronounced.

Once I got to work, the first thing I had to do after parking was make my daily ascent up two flights of stairs out of the parking garage. Not fun.

So during a break, I started Googling items like “pain behind knee” and started getting a ton of information. Ultimately, I think I have developed either gastrocnemius tendonitis or, and I think more likely, a strain on the right lateral gastroc muscle. Specifically, said strain is near the popliteal area which is the area behind the knee.

The interwebs had all kinds of treatment suggestions which sounded great but not all that practical (when am I going to find time for ultrasound treatment?).

During the day, I noticed the pain would abate somewhat after I had been moving around. Sit behind the desk for a couple of hours and it would be sore. Walk around for a few minutes and it felt better. Simply put, the muscle was getting stiff when it was not in use.

For years, I dealt with pain in my lower back which was the result of some foolish decisions to lift heavy objects or work for hours shoveling. The best relief for this was to put a heat pad on the affected area. Once it was sufficiently warmed, everything felt better.

Applying this logic to a different muscle (but still a muscle) I wore the pad around my right knee last night. By bed time, I was walking up stairs like a normal person (rather than take a step with my left, then pull my right, repeat). Walking down still hurt, but was not excruciatingly painful.

When I woke the next morning, things were better. I did take two naproxen tablets at bed time which probably did not hurt either, but I do think the heat has relaxed the strained muscle enough to allow it function more normally.

I am neither a doctor nor do I play one on TV. So if the pain does not fully abate after some time off, I will go in and see my physician or an orthopedic specialist. However, I am encouraged and hopeful that what I thought might be a season-altering injury is in fact just a nuisance along the way.

Thanks for reading.

Mulling My 2013 Equipment Options

As I mentioned in my previous post, it’s not all about the equipment. I would do this sport with a pair of surfer trunks, some old Chuck Taylor high-tops and a steel Schwinn bike with no gears if that was all I had. However, I’ve been fortunate in my life and career and this has allowed me to make the training and racing experience better through better equipment. That is not to say, however, that I don’t have to make some choices about what I can buy from year to year. This need to make a decision also makes me be more thoughtful about each item. Here’s the list of possibilities as it stands today:

 1. The Wahoo KICKR Trainer

I first read about this from a DC Rainmaker post from EuroBike and I was intrigued. I like the notion of a free-wheel that coasts and more accurately simulates the downhill. I also like the quiet promised from the unit. My mag-resistance trainer gets the job done, but definitely not quietly!

Unfortunately, their promised availability date of January 1, 2013 has come and gone with no indication that this unit is now for sale. Comments expressed on their Facebook page indicate frustration and serious doubt about when they may actually launch. Unfortunately, this tendency to promise a deadline and then miss it seems to be par for the course with several manufacturers lately.

2. Power Meters.

Lots has been happening in this space which is good, but again, items that I found most interesting are not coming to market as promised. Of particular note is the Brim Brothers cleat-based system. This is of particular use because your power meter follows you from bike to bike. So whether I’m training on my road bike or my race bike, I’d have readily available power data (something for which I’ve come to appreciate the need). Originally Brim said mid 2012. The late 2012. Now mid 2013. But, who knows?

Another new entrant is Garmin with their pedal-based meter called Vector. While perhaps not as versatile as Brim, it still is intriguing, but at $1500 it’s not terribly competitive with crank-based systems like Quarq. And…you guessed it—the system is still not available. The latest word is the first or second quarter of this year.

That lead me to think that maybe I would just have to fork over the cash for a crank-based system. Then today, again thanks to DC Rainmaker, of a company local (Boulder-based) company called Stages Cycling. Their power meter is located on the crank-arm (as opposed to the spider with other companies). They have their reasons as to why this is just as good if not better than the more traditional set up. I’m more impressed with pricing starting at $699, a relative bargain when it comes to power meters.

3. Race Wheels.

This is one I’m having trouble justifying. I love the idea of a light bike and getting more speed from the same effort. I really love the way a bike looks with these on it. But the cost? Painfully high. More than the bike in some cases. What’s more, in a place with frequent high wind (like Colorado) the solid back wheel is likely to be more of a hindrance than a help. That’s not to say you won’t ever see them on my tri-bike, just that at this stage, they seem like a lower priority.

I’ll no doubt go through a coupe more pairs of shoes, especially as I train for a full marathon, and I may also need a new swimsuit or two during the year, but my Zoot Flash held p great during another season, and I think I’m a little rough on my suits. The bike is new as of last year and will not be on the replacement list for several years.

All of this also has to be balanced against a big trip to Europe in June to celebrate my 20^th anniversary. I do need to leave enough in the bank account to ensure that’s a good trip and not have to take my wife to the street fair for our anniversary dinner.

Clearly there is more to come on this front. I’ll be interested to see if Stages breaks the trend of missing deadlines and has a product available this month, as promised. I’ll update when I have more on this front.

Thanks for reading.

Advice for the New Triathlete

It's January and as you can tell from the ads on television for gym memberships, diet and smoking cessation products, it's also resolution time.

Given the number of people who randomly wander by my blog, I wanted to offer some advice to anyone who may be considering or has even decided to do their first triathlon in 2013. While there's a plethora of advice out there on training, equipment, races, etc., I wanted to paint with some slightly broader strokes. So here, based on my own experiences, is my list of advice for any new comers:


10. It's normal to be intimidated. Just don't let it overwhelm you or scare you off. Any perusal of the interwebs, magazines or even a visit to your local bike shop (LBS) can make you feel inadequate and not equal to the task of finishing your event. Don't let it! Despite what a few unfortunate douche bags may say and do (and we do have our share of douches) this really is an all-comers sport. This guy is not representative of the overall group:

9. Swimming is harder than you think. Unless you're already someone who swims a lot or has been swimming most of their life, this really is as hard as you hear. I got faster swimming when I stopped worrying about how much power I was putting into it and focused entirely on my form. Seriously, I got faster when I stopped worrying about being fast.

8. Equipment is fun, cool and exciting, but ultimately not what it's all about. On my way back from an open-water swim one day last summer, I saw a guy on his bike. He was "kitted out" with some major name-brand or another and his back pockets were bulging with nutrition packs. He was struggling to get across the street on his bike because in one hand he had a CUP OF STARBUCKS! Cyclists (and triathletes) refer to a guy (or gal) with all the equipment but none of the motivation as a "Fred." Don't be one! Now, to be clear, I love my tri bike, my Garmin 910, and my Rudy Project helmet and sunglasses. The thing is, I don't compete in this sport just to have the stuff. The stuff just makes it more enjoyable. I also don't give a damn what other people think of it. This is for me.

7. Have a plan. You don't necessarily need to go out and buy a formal training plan--especially not for your first race. Online are plenty of plans that will prepare you and there are always a lot of great books on the subject as well. A decent plan will balance out the disciplines you need to improve to complete your first race. It also gives you a good way to identify milestones. Reaching these as you make your journey from new comer to veteran provides an innate sense of satisfaction. It also helps you plan the rest of your life.

6. Track it. Be it an online service like Run Tracker or Daily Mile, a spreadsheet program or a legal pad, keep some kind of a log of what you're doing. You may want to review past successes and failures so that you can avoid repeating them in the future. Your training history also provides a good foundation for setting up a new plan when that time comes. Finally, you're once again rewarded with some tangible evidence of your efforts.

5. Your biggest obstacles are mental, not physical. Yes, there will be those times when you are winded and not sure if you can go on. You may also have sore muscles, an upset stomach or, ahem, digestive issues. But the biggest threat to your success is that little voice each of us can hear that keeps saying "QUIT." It may be more subtle and say things like, "just take today off--it's only one day." Or, "hey, most people aren't athletes, you shouldn't feel bad about not being one either." Ignoring this voice when you get home after a long day at work and would rather plop down in front of the TV instead of going for a run will make you successful. The voice is persistent. Your challenge is in being more so.

4. Find a balance. Training and competing are fun and rewarding things to do. But, like any hobby or activity, they can take over your life. Never forget the balance between your other obligations like a spouse, kids and a job. Triathlon is supposed to be a positive thing. Don't let it be the thing that ruined your life. Also remember, the sport is a lot more fun if your friends and family are out there cheering for you on race day.

3. Start small. Sort of like dipping your foot in the pool before you jump in. Yes, arguable the most prestigious events in the sport are the Ironman series, but they are no place to begin. A sprint, consisting of a swim of usually no more than 750 meters, a bike of no more than 20 miles and almost always a 5 kilometer run is a great place to begin. If you find the experience addicting (and most do) you can always set out for something more after that. And don't listen to the aforementioned douche bags who speak of sprint events with disdain. They are triathlons and a great place not only to enter the sport, but to tune up at the beginning of each season.

 2. Be prepared for the unexpected. Two days before my first race, the swim was canceled due to high ecoli levels in the lake. A year later, at the same event, the swim was on, but the wind created huge swells that totally messed up my swim time. I've had the bike course shortened due to security concerns (it was going to go through a Navy base on the tenth anniversary of 9/11) and an entire event threatened due to smoke from a forest fire. Logistically, organizing and successfully executing a multi-sport event like a triathlon is very tricky. Things can and do go wrong. Be ready for it and roll with it.

1. Have fun! If you're not enjoying yourself (despite some tough work outs or grueling races) then you're missing the point. All of us who do this sport and keep coming back year after year do it because we like it. We enjoy it. We would miss it if we didn't do it. Smile, take in the scenery and enjoy it.

Congratulations on your decision to join the ranks of triathletes. It's a big step but one you'll be glad you took. There's lots of great stuff to read and many places to seek inspiration, information and ideas. Go forth and conquer your fears and inhibitions. This step may change your life!

Thanks for reading

Christmas Day Run - 2012 Edition

Consistent with my new thing that no one else cares about tradition, I went for a run on Christmas day. I'm glad I made it out considering the snow that fell here in Northern Colorado last night. I guess it takes a special kind of compulsion commitment to go out when it's only 25* and there are three inches of fresh powder on the ground.

With three layers on top, two on bottom, hat and gloves, I hit the Poudre Trail going east and managed to get a few shots of the scenery:

As you can see, mine are the only tracks on the path. No one else wanted to go running today? Huh. Why not?

Merry Christmas and thanks for reading!

Catching Up on the Shortest Day of the Year

I haven’t posted in a while because there really has not been much happening with me. That said, a few other things are going on so I though I would comment.

Racing Underground sells the Stroke-n-Stride to Without Limits

My guess is that this will be fairly transparent to participants, but it does mean that the two major open-water swim events in metro Denver will both be run by the same company.

I’ve had a fair amount of experience with Without Limits and I think they’ll do a good job. The smaller Aquaman Series has always been fun and generally well organized and I think the Summer Open Sprint triathlon is a top-notch race. While I’ve never participated in the Harvest Moon half iron distance event, I also hear positive things about it as well.

HITS (finally) Announces the 2013 Colorado Event

Unfortunately, it does not work well with my schedule. The race will be in Grand Junction in May. I’m sure it will go over well and I’m also sure it will be well-received by the people Western Slope. Too bad it’s the same weekend as SOST. Driving to Longmont for a sprint is pushing it. Driving all the way to the Grand Valley? Uh, no! Dare I suggest that Colorado would support two events, especially if one of them were on the Front Range?

Ordinary Mortals moves to May

According to comments on their Facebook page, the Ordinary Mortals Tri will be May 11 instead of about a month earlier. Personally, I would prefer the earlier date but from an organizer’s standpoint, the move makes sense. That’s less than a week after I’m running the Colorado Marathon but I think I’ll still be able to do it.

IM 70.3 Boulder Announces a New Bike Course

No longer a two-loop event, this race now consists of a single loop way to the north, part way into Larimer County. I think this is an excellent choice and my Google street-view preview of the course looks encouraging. You spend most of a race on the bike so it’s nice not to have to repeat. The only place this course goes back over itself is on 51^st Street in and out of the Reservoir. Since it’s the only paved road into the area, that’s understandable. I’m really glad I signed up not just for this event but for the three race series. No question that I’ll get to know the venue quite well!

It’s only December, but seeing these changes make me excited for the 2013 season! Much, much, much more training is still needed, but I can already sense it!

Thanks for reading!

Race Report: 2012 Rock Canyon Half Marathon

Only the short days are providing a clear indication that winter is nearly upon us in Colorado. The weather has been nothing short of beautiful. In truth, we could use moisture very badly, but it's also very nice when you're trying to train and race.

As you may recall, my race a year ago was something of a war story with snow, wind and bitter cold. This year: just beautiful In fact, in a long-sleeve technical shirt, I was perhaps overdressed. I might have been a little more comfortable in short sleeves. Did I mention that the race is in December?

Organization and execution are hallmarks of this race and they continued to demonstrate them as I picked up my bib and technical shirt with no issues. Better still, we had an on-time start and soon the field of 600 plus was on it's way. You'd expect things to run well when it's the 26th running of an event, but it's still nice to see it happen.

My brother is doing Maffetone training which you can read about here. I went with him at a slower pace than I had originally planned but it felt good and I really had no concerns about getting a PR at this one. That was never really in the cards and does not go with easing up during the off-season. Eventually, cardiac drift caught up with him and at mile 3, he stayed disciplined to his training and I went ahead.

I figured I'd feel tired after going at around 8:00 pace for a mile, but I still felt good. As the miles continued to peel away, it felt a little bit like I was running downhill. Things were just clicking, so I went with it.

There was a bit of a breeze, but it really did not factor much as I ran into it. If anything, it helped keep me cool on the unusually warm day. Water and Gatorade were plentiful the entire course and while I felt warm a few times, I never felt parched. You've got to love a well-supported race.

Since the first two miles of this race a run through Pueblo's City Park,the out and back along the trail that parallels the Arkansas River create a sort of false half-way point. What I mean is that when you make the turn below the dam that creates Pueblo Reservoir, it feels like a half-way point, but is actually around the eight mile point. That makes for a much more enjoyable return trip.

Unlike last year, the wind was at my back and I felt pretty good almost all the way back. Almost because just before mile 13 is a nasty hill. It's about a 6.5% grade and right before the finish. A higher heart-rate and slower pace are almost a guarantee. In my case, these were accompanied by pain in my left IT  band that was so profound that I actually hobbled and stopped to a walk a couple of times. I don't recall it hurting and it has been a very long time since it hurt that bad, but it really did. I didn't stop by choice, it was completely reactionary. Fortunately, shortening up my stride to almost baby steps got my up the hill and back on to level ground.

From there, I pushed it just a little bit to try and bring in a finish under two hours. As I ran into the chute, I sensed someone coming up on my left side. At first I figured, fine, let them have it. I don't care. Then I thought, I let too many people get me at the finish. I think I'll turn it up and sprint to the finish. That didn't work and whoever she was, she blew by me. I've never been a sprinter. Maybe I'll work on that. Nah.

Officially, I finished at 1:59 about which I'm pleased. Under two hours was beyond my wildest dreams a year ago. This year, it seems just about right. That's not hubris, just recognition that I've made some improvement.

Next Time
Course: This is a good race in so many regards, but I really think the course should be improved a little Far too much goes along a trail that is full of places to trip. Loose rocks, ruts and all manner of other injury creators exist throughout. This when the paved trail parallels most of the course. I love tradition and continuity too, but even the legendary BolderBoulder has changed its course over the years. I know they put "trail run" on the t-shirts, but having a half Mary in December is novel enough. Seriously, make the course safer.

Timing: This is not a race put on by a large company, rather just by the local running club. However, it makes sense to invest in a chip timing system. It's like any other big ticket item, save your pennies. With innovations like bib-bases timing becoming more prevalent, this is tech that is becoming more affordable all the time. It's not a deal breaker, but it will make for better-run races in the future.

The Good
Organization: Top notch. Registration, results, volunteers, course marking, all of it. Just very well executed and indicates just how practiced the organizers are at running this thing.

Results: Despite running the timing on the old-fashioned bib tear-tag system, results were up quickly (by the afternoon on race day). That's always nice to see. In this day and age, there is no excuse to wait.

Venue: I understand that a lot of the races make use of their City Park. I can see why. It's a great spot. It's also adjacent to the Arkansas River trail which is probably among the most scenic places in all of Colorado to run. I've probably run on it half a doze times and I still am impressed by how nice it looks. One of these times, I'll have to get out there when there are leaves on the trees.

Overall: There are lots of opportunities to race in Colorado all winter long. But a half marathon in December? That's really unique.

Now it's back to my own heart rate Z1 training. More of my focus will be on longer time at easier heart rates. The 26.2 in May is looming large despite still being five months away. There's much to do to be ready for that one.

I also look forward to being just a little less run-focused. I enjoy my cross training an my body really appreciates it.

Thanks for reading and have a great week ahead.