Friday, October 29, 2010

Product Reviews!!!

The continued prayer is, “Lord keep me focused. Keep my mind stayed on You. Help me to bring You praise. I know You believe in me. Please help me in my unbelief. Amen.”

I love product reviews… for anything… books, clothes, food, vehicles, appliances, gadgets, housekeepers, teachers, neighborhoods, you name it. Unless I’m buying something I’ve bought a million times before, I always prefer to read a few reviews before I purchase. Of course, I’m no Kobi Bryant or Michael Jordan so these folks aren’t going to make any money off my opinion and there may not be a soul anywhere who cares to know my opinion, but I’m going to give it anyway and I’ll tell you why.

I read reviews from elite runners and runners I admire, but I gotta tell ya, I’m a middle-class, wife/ Mom and recreational runner. Therefore, a review on a $200 pair of running shoes or a $70 running skirt is useless to me. I am not at a place where I can spend $200 on shoes and $70 on a running skirt, and no vendors are sending me free stuff to try and review. Now, a heads-up that I can get a $70 running skirt at TJMaxx for $12 or a $120 pair of shoes on sale at Kohl's for $30 is news I can use!!! Otherwise, I need reviews on products that are within my reach. So I offer my reviews just case there is someone out there just like me.

The ProTec Achilles Tendon Support turned out to be a bit of a disappointment. I put it on based on the package’s instructions and walked around my neighborhood for a little while. I wanted to use it as much as I could before the half marathon so it wouldn’t be brand new to me. It was excruciatingly painful. For a moment, I thought I wouldn’t be able to run the next day, but the pain abated the moment I took it off.

I think it’s better suited for support during rest periods. I intend to use it after my next run and review it again. That’ll take some time, as I am out of commission for two weeks. I believe they are good products, I just happened to use it at the wrong time so I’m going to give them another chance. These retail for about $20 each and can be ordered online.

Performance Pain Relief Gel. I got a couple of samples of this stuff and found it to be convenient and effective for temporary muscle pain relief. It heats up quickly and relaxes the pain away. It absorbs quickly and needs to be reapplied every half hours or so, depending on your needs. It is reasonably priced and readily available so you can be generous with your applications. I’ll give this one a thumbs up. It won’t transfer or stain your clothes like Tiger Balm can and it doesn’t have a petroleum jelly base so you don’t have to worry about it clogging your pores or the toxins that can be associated with petroleum based products. It can be had at CVS or online and retails for about $13.

The SpiBelt Small Personal Item Belt is a winner, for sure! I really liked this product. I also have a CamelBak running belt that has a 22oz water bottle holder that I really like. However, sometimes, I just don’t need it, so it’s nice to have this smaller belt. It’s waterproof and stretches, so it can accommodate quite a bit for such a tiny little pouch. I was able to load up an iPhone, a first generation iPod Shuffle, lip balm and salt packets in the pouch. On the outside it has strips that held, Gu, Sports Beans and my arm warmers when I was ready to strip those off. They also offer little bungee cords that hold your running bib so you don’t have to poke holes on your shirt or shorts. They come in an array of colors and patterns, but only the solid black ones seem to be waterproof. That’s kind of a bummer, but I was able to get mine with this really cool hot pink zipper.

These can be had online for about $20. Thumbs up! I highly recommend these.

Asics, Arm Warmers. These are the first I’ve ever worn. They were reasonably priced and they did the job. I live in Southern California and arm warmers are not needed for most of the year. I they are 80%CAT POLY 20% spandex and make no claims of moisture wicking or light weight. For arm warmers, they are a little bulky and they are not very cute. If I had buckets of money to spend on running gear, I would get some that were moisture wicking, dry-fit, had the thumb holes and pockets for my gels with cool colors and patterns. But these were certainly good enough. I will use them over and over again through the winter and be satisfied. They wash and dry well and they seem to hold their shape. These are definitely OK and worth the price. They can be had online for about $10.

Fitness Headband. I’m not positive that this link is the actual vendor who was at the Health and Fitness Expo where I got mine, but they look very similar. They didn’t give me a card or brochure and I really wish they had. I *really* like this headband. I purchased another one from Go Headband and I really prefer this one. The fit is about the same, but I found this one to be more effective in absorbing sweat. Also, I’m a big fan of girly prints and vibrant colors and these definitely fit that bill. They can be had online for about $8.

So there you go! There’s my review on products that I use or will use regularly. I hope it helps!

Wednesday, October 27, 2010

October 27th, 2010 - My Doctor Benches Me!!!

The continued prayer is, “Lord keep me focused. Keep my mind stayed on You. Help me to bring You praise. I know You believe in me. Please help me in my unbelief. Amen.”

This just in! I went to see the doctor today. The verdict is in and it looks like I've got some soft tissue damage.

The X-ray tech was making some noise about bone spurs in my heels. I told my doctor that I had absolutely NO time for bone spurs. He upgraded me to a little tissue damage. You can't be who I am and do what I do and not expect a little soft tissue damage.

He sentenced me to 2 weeks of ice and rest. I asked him if I could run the L.A.Cancer Challenge this Sunday. He said "absolutely NOT!" and was not one whit allayed by the fact that is a mere 3.1 miles.

I trust this man with the health of my husband and children and for them, I follow his instructions to the letter and without question. However, today I found myself negotiating a lesser sentence for myself. Just one week perhaps?

He wasn't feeling it.

What am I going to do with myself for TWO WEEKS?!?!?!

Tuesday, October 26, 2010

October 24th, 2010 – Rock ‘n’ Roll Half Marathon

The continued prayer is, “Lord keep me focused. Keep my mind stayed on You. Help me to bring You praise. I know You believe in me. Please help me in my unbelief. Amen.”

I’ve been training for this for 10 months and it was to be the crowning jewel of the year! The hardest thing I’d ever done and after this one, I could hang up my running shoes forever because I had arrived. And no matter what my time was, I would forever and always be my own hero and I would never have to prove myself to anyone! Because if I could complete this run, I was a bona fide bad-ass and would have the medal to prove it!

Such was my dream at the beginning of the year when I subscribed to “Runner’s World” Magazine and set out to train for the Rock ‘n’ Roll Half Marathon in October 2010. It was a lofty dream and I wasn’t positive that I was up to the challenge. All I knew was that I was going to try... And if I failed? Well, I’d fail doing my best and even so, I will have done something that 99% of Americans didn’t even have the sack to attempt.

Well, here I am, at the other end of this dream, this amazing feat, with medal in hand (hanging on the mirror of my dressing table, actually) and it’s time for a little reflection. What did I expect to accomplish, besides the Half Marathon itself?

For one thing, I expected to be done. Done with running. Done with training. Done with researching. Done with reading articles and blogs of better runners to glean whatever tips I could take from them. Done with this fantastic event, that only super heroes do. Done and on to the next thing, for I must always be “Up to something”.

Little did I know that I would be forever changed. I figured I would be changed physically. How can you train all year for a major run and not drop a few pounds and fit better in your jeans? Well, I haven’t dropped any weight, in fact I’m a little heavier. The jeans look fantastic, though.

But that’s not what I mean. As I flip through my journal, browse my own FaceBook page, glance around my bedroom and even my cubicle at work, I’ve discovered that running has become a part of my walk and conversation. It has become a major part of my life. Over the year, I have inadvertently encouraged others do things they’ve never done before. I have become this bigger-than-life person to my kids. I’ve shown myself that I can do anything I commit myself to. I have become this reluctant hero to many people.

And the truth is (DRUM ROLL PLEASE…..):

I suck at it! Really! I’m not being modest. I’m terrible at it. My fastest 5k is 30:00. My fastest 10k is 1:16. My fastest Half Marathon is 2:45. If you know anything about running you know these times are atrocious!!

Before I started training, I wrote a list of things I meant to accomplish. I won’t bore you with that list right now, but I can tell you one thing for sure. “By the end of October, I expect to suck royally at this” appears nowhere on that list!

But to suck so badly at something so grand is an honor and a privilege. The Rock ‘n’ Roll Half Marathon ended up being my second half marathon of the year. I did the Wounded Warrior Half Marathon last month (yeah, last MONTH!!!). It was surreal to be around so many truly talented runners. I’m just here, in the way, doing my thing whenever I can find the time to bang out a few miles here and there. These people do this for a living and they are masters at their craft!

Here is a picture of a Master! Jacques Sallberg won the race in 1:06. $1,500 for an hour's work? Not too shabby.

We were separated in numbered corrals based on the expected finish time we entered when we registered. I was *waaayyy* back in corral #17 with the slow pokes. Believe it or not there were 4 corrals BEHIND me! The elite runners and the runners in corral #1 were probably coming up on mile 5 before the turtles in #17 even got to the Starting Line.

The course was relatively flat. It got hilly in some places, but for the most part it was really comfortable. Here is the course map:

Right at the beginning of the race, I realized I had forgotten my shades AND my watch. I’d never done a run without shades or a watch, so I wasn’t sure how this was going to go. I wouldn’t be able to time myself effectively so I wouldn’t know how I was doing until the race was over. I had trained all year to go 4 minutes on and 1 minute off and had no way to know when my intervals were up.

There was nothing I could do about that at the time. So all I could do was get started. I wore my cool new headband with the smiley faces on it so I would still have a smile at Mile 10 when I was hitting The Wall.

It was unreal to be running up a freeway onramp in Los Angeles. They cleared part of the freeway for this run! That’s huge! You just don’t do that in Los Angeles unless the President is in town (which is he was on the day I went to the L.A. Convention Center for packet pick-up).

There was nothing at all unpleasant about this run. It was a beautiful morning and the temperature was great. I started the race out in arm warmers but removed them at about mile 9. I expected to hit The Wall, but Mile 10 came and went with no trouble. I knew my form was off but it was good enough to alleviate any back problems so that would be a marked improvement over my last half marathon. Chris was there for me at the end to get the snapshot with my medal. Cheese!

So in the end, the major achievement wasn’t the Half Marathon, but the passion that ensued from training to get there. I never thought I’d get to the end of this journey and find it far from over. I never thought I’d come to love running as I do. I never thought I would come to depend on it to keep me balanced and free from stress. I never thought I’d be so proud to be so bad at it. Cuz as long as you keep moving, you’re good enough!

So for now, I'll be sitting in an ice bath. Then I’ll recover, and it’s off to the next race!

Friday, October 22, 2010

October 22nd, 2010 – Health & Fitness Expo

The continued prayer is, “Lord keep me focused. Keep my mind stayed on You. Help me to bring You praise. I know You believe in me. Please help me in my unbelief. Amen.”

I took the day off today to drive down to Los Angeles for packet pick-up for the Rock'n'Roll Half Marathon!!! The President was in town so traffic was atrocious. Whether he got my vote or not, I'm a patriot to the bone and I think it’s really exciting to have The President in the area. So I was happy to sit in traffic listening to Lee Ann Womack sing “I Hope You Dance”. Felt like I was doing my civic duty.

I made it to the Convention Center thinking I would just run in, grab my packet and leave. But when I got inside, I got caught up in the awesomeness of the event. First of all, runners are just the most wonderful people on the planet and since I was wearing a pink T-Shirt with a bold, electric blue "13.1" on it, I was pretty easy to spot as a fan of the sport. So other runners were quick to chat me up and ask for directions, what my opinion was on running in general, swap injury stories and problem areas. Secondly they have the coolest stuff and I am a sucker for accessories that make my run more pleasant or efficient. Standby for product reviews on the following:

Pro-Tec Athletes Achilles Tendon Support:

This was the first thing I purchased and really, I had no intention of buying anything, but when I saw these, I just had to give them a try. The sales associate was, of course, very helpful in sitting me down and insisting that I try one on. I gotta say, he was right when he said the relief would be immediate. It felt really great. I know better than to run a big race in new gear, but I think I’m gonna give this baby a whirl. I’ll letcha know how it goes.

Perform Pain Reliever:

These folks were just super cute and they were handing out free stuff. They insisted that their gel was better than the gel I use and gave me 4 samples and several $2 off coupons. The least I can do it try them and write up an honest review.

SpiBelt, Small Personal Item Belts:

Now this was a random purchase and I most certainly should not have made it…. But I’m glad I did. I have a CamelBak belt and I really like it, but it can be a little too clunky and it has a water bottle on it and sometimes, I just don’t need it. Also, it isn’t waterproof, which was a problem with my last run when Sean and I got caught in the glorious rain. This little guy is waterproof. After I purchased, the vendor gave me these great little bungee straps that hold your bib so you don't have to poke holes in your running shirt. It also has these wonderful strips that hold gels, Sports Beans and arm warmers. Speaking of which…..

Asics Arm Warmers:

It is going to be cool that morning, so I bought these because they got decent reviews and they were reasonably priced. I got them in white because that was all that was available in my size.

Head Band:

The vendor didn't give me a card or brochure and I don't recall exactly what they are called, but I thought this one was super cute and will review it just the same. I'll compare it to the one I bought from Go Headband.
I thought this one was cute because it'll give me smilies on the days when I don't wanna be out there.

That’s it for now. I am nervous, but excited. I joined a pace team, but I’m not positive that I will run with them. I entered the 3 hour team but I really *really* hope I do much better than that.

And they had the coolest T-Shirt ever!

I won’t wear it until I’ve earned it.

Wish me luck on Sunday and standby for race and product reviews as well as purchasing info.

Wednesday, October 20, 2010

October 19th, 2010 – 2.20 Mile Run

The continued prayer is, “Lord keep me focused. Keep my mind stayed on You. Help me to bring You praise. I know You believe in me. Please help me in my unbelief. Amen.”

Tonight’s run was great in many ways, but a bummer because it was cut so short. Sean (my new weekly running partner) and I ran along the railroad track and this is a picture of the storm we were running away from. We knew we weren’t going to outrun this storm and it seemed to be trying to warn us to get off the streets. Thunder and lightning made its appearance before the first quarter mile.

Don’t get me wrong here, I have tremendous respect for the majesty of Nature. I am very much aware that God has made it very powerful and I am at its mercy when I’m out in it. But we still made the decision to stay in it for a little while. After all, running in the rain is one of the greatest experiences of life. It’s so beautiful, wild and undignified.

By the time we got to the 1 mile mark, the storm was upon us with a vengeance and the hail started to fall. It wasn’t terrible at all and I was loving every minute of it, even though I was very much on the watch for approaching lightning. Not that I could do much about it if lightning decided to strike me. I’ve gotten faster over last 10 months but even I can’t outrun a bolt of lightning!

At about the 1.10 mark, we are wet to the skin and feeling good, but our technological gadgets were getting wet. I’m all for a run in the rain, but I can’t afford to replace a drowned iPhone. I’ve learned from personal experience that liquid kills many Apple products. I once lost a first generation iPod Shuffle to boob sweat.

At around this time, I get a text from Chris telling me of the storm I’m already under and requesting that I come home. Over 13 years ago, I promised to forsake all others for him alone and also to obey. At the time, I had no idea how I would come to love running or that I would find running in the rain Heavenly. But he’s the best of good men, so we wrapped it up, turned around and headed back to the car.

It was great…. However, running in wet weather has it down side too. The mud was slippery and the gravel was looser here than at the city wash. I didn’t realize it at the time, but I was overcompensating for the precarious footing of the terrain. It was extra hard on my AT, where I am prone to have trouble.

So rest it's and ice for me until the Rock’n’Roll Half Marathon this weekend. And these sexy kicks at the office.

I know…. I know….. They’re hot. It’s OK to want a piece.

Wednesday, October 13, 2010

October 12, 2010 – 4.52 Mile Run

The continued prayer is, “Lord keep me focused. Keep my mind stayed on You. Help me to bring You praise. I know You believe in me. Please help me in my unbelief. Amen.”

This run was an extra special treat. I posted a request on my Facebook page asking if anyone wanted to run with me. I requested a partner for a 13-mile workout.

Well, I got a taker! I know… I was as shocked as you! A gentleman named Sean, from the office and a former firefighter said he had been meaning to get back into the habit of running. He said he used to run 2 miles in 15 minutes. I had to clarify, that I would not be doing anything even close to that and he still took me up, so I was excited.

I brought my workout clothes to the office in the morning and we got started right after work. Since he was doing me this favor and we were in his neck of the woods, I asked that he choose the venue. He chose a lovely run along a city wash. I really like running along creeks. We recently had a little rain, so the creek was rolling and there isn't anything in this life much better than running beside a babbling brook (or a roaring irrigation creek).

It was after the heat of the day. There was still quite a bit of light left in the day, but the sun was on its descent. The temperature was perfect, as is usual in Southern California.

Sean is highly intelligent and has very little patience for nonsense. I couldn’t ask for a better temperament in a running partner. We dropped in at his house to pick up his dog, Girl (yes, the dog’s name is Girl), and we set out. Even the dog was a pleasure. Sean took her off her leash for most of the run and she had free reign to pretty much do whatever she wanted. She explored every nook and cranny of the wash but made sure to stick with us throughout the run.

We did the 4 and 1 pace since we were going for distance. Sean was OK with that, so we got started.

Mile one was really great, considering I usually dislike mile one. Sean started out stronger than me, but I expected that, so I reigned in my competitive nature and left him in the lead. I couldn’t afford to go into overdrive if I wanted to last the whole run. Before we got to the end of mile one, we had reached a point where we had to cross a street, but that was nothing. It didn’t detract from the workout at all. This route was something I’ll have to be sure to remember. The gravel was loose but not soft. It was populated but not crowded. It was sequestered but not unsafe.

There was very little talking, which suited me just fine. We both had music and by the 2.5 mile mark, I’m pacing Sean. He is hanging with me while maintaining a brisk walk! Yes! He’s walking (essentially). His stride is incredible! I am running at a consistent 12-minute mile pace and he is coasting! Wow! If I’m ever in a burning building, I want this guy runnin’ me outta there!

The next mile and a half were great. Nice and easy, we were approaching the 4-mile mark and I knew that if I ever want Sean to come out with me again, I’d better wrap it up. I asked if we could run back to the car and call it a night and he assented.

A *great* run. Everything about it was a pleasure. Can’t say enough about it. Hope we can get out there again soon!

Tuesday, October 12, 2010

October 11, 2010 - 0.68 Mile Walk…. What?

The continued prayer is, “Lord keep me focused. Keep my mind stayed on You. Help me to bring You praise. I know You believe in me. Please help me in my unbelief. Amen.”

I know, I know. But this was so great. Chris walked with me tonight. I had been so stressed out about finances and the house. I knew a good hard run would help me sleep, but I needed something extra special. I needed Jesus with skin on. I needed my man.

So while we were still at work, I asked him if he would run with me. He said he would come with me, but he wouldn’t run. I was hoping to get some input on my form, but anything to get him to go out with me is a win. I decided not to try anything crazy so he would want to go out with me again. I told him he could set the pace and we would do whatever he wanted. So we ended up just walking with Sarah. Just to the end of our cul-de-sac and back.

This may not sound like much but this was huge. And we were able to talk a little about the house and what our options might be.

In the end, it’s just a house. As long as we have each other, the kids, our health and a Savior that never fails, it’s just a house. If we lose it, we would still consider ourselves immensely blessed.

Saturday, October 9, 2010

October 2010 Week 1 – 4.32, 3.09 & 3.68 Mile Runs

The continued prayer is, “Lord keep me focused. Keep my mind stayed on You. Help me to bring You praise. I know You believe in me. Please help me in my unbelief. Amen.”

The first week of the month is usually pretty busy at the office so I haven’t had the desire to update the blog after most days. However, I did manage to get out 3 times this week.

The first two runs were pretty similar and *very* nice. They were after work and well after the heat of the day. There was hill work after mile one but I kept fighting. Usually I do the 4 and 1 thing when I’m doing hill work, but not these times.

The first time I took Sarah and that was an unmitigated disaster! She ran after every dog she saw. The ones on leashes, behind wrought iron fences, even dogs she heard but couldn’t see. It was terrible. I spent more time keeping her from running all over the place than I did on keeping good form. I paid for it afterward. My knees and lower back were killing me, but it felt good to be out there. The second run was perfect. Felt *so* good and I slept so well.

The last run was ugly and painful. It was 82 degrees when I started. That should have been fine. It was warm, but not terrible. At the .75 mile mark it was pretty hot so I was trying to figure out which side of the street has the most shade trees. At the 1.25 mile mark, I got a cramp in my left calf so I took some water at the next traffic light and I kept fighting.

At mile 2, what is going on? I hit the wall and this just can’t be! Who hits the wall at mile 2? This was hardly a sprint, I was barely running! But my body was fighting me and protesting every step of the way. What is going on?! Shortly after I passed the 2 mile mark, breakfast started to come up. Pancakes and sausage were a *bad* idea! Ewww….

When I g0t to the 3.25 mark, I was completely defeated and ready to cross the freeway. I took a moment while I’m standing at the light to check the temperature. It was almost 90 degrees!!!!

I was annoyed and relieved. Annoyed because I checked the temp before I left home and 82 degrees really should have been fine. 90 is *way* too hot! How could the temperature climb so quickly?! I was relieved because now I know what the problem was and I realize I’m not having a stroke…. Yet. It was just too damn hot! Maybe some runners can perform just was well in extreme heat, but I'm not there yet. When it's too hot, my body shuts down almost immediately. I decided I’d better walk the last half mile. Ah… that’s too bad. I was looking forward to a nice run and this one was turning out to be a bitter disappointment.

Then! “Eye of the Tiger” came on the iPod at the last quarter mile and I had to run it in. You can’t walk when that song comes on! It’s the eye of the tiger, it’s the thrill of the fight!

This is why we run…

Saturday, October 2, 2010

October 2, 2010 – 3.02 Mile Run

The continued prayer is, “Lord keep me focused. Keep my mind stayed on You. Help me to bring You praise. I know You believe in me. Please help me in my unbelief. Amen.”

This was a therapeutic run. I had to do it. It had been too long since my last run and I was beginning to think I’d never run again. I wanted to get this run out of the way before I went to get my hair relaxed. I needed to run again just to make sure I could still enjoy it.

This run did not restore my faith in the Runner’s High. It was too short to get the high and the entire time I was worried about getting home with enough time to shower and get to my hair appointment on time.

However, I felt fantastic afterward. I know very well that I am not the best runner in the world. I’m not even the best runner in my house. Sarah would have me beaten every time. But that doesn’t matter. I always feel great after a run even if the run itself is a bad one. I feel strong and sexy. Grrrrr…..

This one wasn’t terrible at all, though. It was just an easy 3 miles. The first mile was as usual. Just trying to get my body back into the groove of running. By the end of mile one, I was feeling pretty good. The feeling didn’t last long, as that is when the hillwork started. When I started out I planned to run as far as I could for 15 minutes then turn around and run back because I only had a half hour before I needed to leave. The problem was, I was determined to get at least 3 miles in. At the end of the first 15 minutes, I still had .18 miles to go! What is going on? Doing a mile and a half in 15 minutes shouldn’t be a problem, right… even if it *is* a bit of hill work. Well, it was this morning. So I kept at it until I reached my goal, then turned around. The return trip was fine and I was at the front door when Chris called to tell me I was cutting it pretty fine.

I ran through the shower and went to get my hair done. While I was out, I picked up a bracelet that I sent in to have repaired. A few months ago I thought it would be nice to start a charm bracelet commemorating all the races I’ve done. When it is full, I will give it to my daughter. I have several more beads I need to buy but they are expensive so I am collecting them over time. So I’ve written a list of the 12 races that I could remember running and started buying beads. I have 7 more to buy. So far I’ve bought one for (1) The Love Run in Westlake benefiting Senior Concerns and Meals on Wheels. I’ve run that one twice. (2) The SIDS Awareness Run in Camarillo. I’ve run that one twice, too. (3) The “Say No to Drugs” Run at the Universal Studios Backlot. That one was fun. I ran that one for the first time last year and I plan to do it again in December. (4) The Gator Run in Simi Valley. That one benefits ‘the troops’. Not sure how or which ones, but anything for the troops, right? And (5) The L.A. Cancer Challenge. I’ve only run that one once, but I’d like to do it again. I also ran a 5k in Northridge, at the campus, but I don’t remember what that was benefiting. I'll have to find the T-shirt. I've also done The Great race of Agoura. That one is famous and so much fun. I'll have to do that one again this fall. I've done The Lion's run in Camarillo and the The Run Through the Orchard in Moorpark benefitting Open Air. I never knew the open air was in jeopardy, but I'll run to support just about anything.

Somehow, my bracelet broke, so I sent it in to have it repaired. Brighton is very good about backing up their products. Thank God, cuz they are not cheap. While I was there, I bought my self another charm. A charm that I have had my eye on for months. Sure I have other charms that I need to buy for races I ran long ago, but this one was for my Half Marathon. The rule is, all races get a bead, but a Half Marathon gets a charm. This was a special day cuz I finally got my charm! And I can wear it every day to remind myself that even when I don’t have the best day, I’m still an accomplished runner.

As proud as I am to grant myself this charm, I can't wait 'til the 24th so I can get another one. Cheers.