Friday, April 22
To Twin Lakes/Nature Study. Same as last week. 42:47, about 25 seconds slower. Although I was trying to just take it easy. Felt relaxed and strong, if a bit fatigued now and then.
Thursday, April 21
A nice day so headed up to the dam and back. 47.
Wednesday, April 20
Tuesday, April 19
(Comment) To Scarsdale track. Had it to myself; it’s Passover. Plan was a 20 minute Tempo. Checked with Daniels and my 38:44 calls for about a 6:24 pace, 95 laps.
Slight rain off-and-on. Wore my Asics flats. I’m not super happy with my Sauconys right now. Maybe that’s in my head.
90, 91, 94.3, 94.0, 94.3, 94.7, 94.8, 94., 94.0, 93.5, 93.0, 93.2, 93.5. 13 laps, 5,200m, in 20:14 (93.45 average, or 6:14). Through the 5000 in about 19:27. This was the best track workout in years. Not trying to overwhelm it and using Daniels for the proper pace made it seem easy, as it had in the old days. No periods of stress, just clocking off even-lap after even-lap. Warm-down of about a mile in Newtons, but by then I was a bit tired.
Monday, April 18
Boston Marathon. It was getting late, so easy to Parkway Oval and then finished via Devonia and up and down Stuyvesant. No watch, no headphones. I’m beginning to think that I run better without headphones. I am more in tune with what’s going on.
Sunday, April 17
Not so good. Watched London in the am, and went out in the early afternoon. Dead after a couple, so stopped at about 2.5.
Saturday, April 16
Pete Magill wrote a piece in Running Times in which he put up some counterintuitive stuff. One concerned what to do with sore quads. In recent speed work, after about 40 seconds of going hard my quads start to die. This happened on Wednesday with the 1 min. on/1 min. off and last week with the Paine hills.
The idea is that you overstress the quads on a hard downhill. So off to the Rockies I went. A two mile jog got me to the hill at the southern end, by Sleepy Hollow Road. I did 4 hard downhills, at between 68 and 70. You wouldn’t think that these would be hard, but they were. I’ve convinced myself that I can’t run downhills well. I pushed it though, and maybe I can convince myself otherwise. In any case, I was really tired and beat up after doing just these four repeats. Hope it works.
Friday, April 15
Post-work to Highland where did a full Twin Lakes/Nature Study stretch (counterclockwise) plus an extra Lake. 42.23. Felt comfortable, and that last lap around the lake was about 10:20, so it was cooking. A good run.
Thursday, April 14
Easy to Scarsdale Road. Through in the hill at the end.
Wednesday, April 13
Bit of a fiasco. To Eastchester track. Plan was 10 sets of 1 min. hard/1 min. easy. This turns out to be the best workout someone can do, according to the times. Alas, after a few I just started dying, especially in the quads, at about 40 seconds. Even as I tried to ease off a bit, I died. I got through 5, took a break, and did 3 more. Not pleasant.
Tuesday, April 12
Work late. Day off. Plus it was raining really hard.
Sunday, April 10
Scotland 10K: Race Report. It was hard. Did not have the normal second-half pick-up on the course, and stopped for about 15 seconds at 3.75.
Saturday, April 9
Nice easy pre-race 5 miler, around the lake.
Friday, April 8
8K or so around the B’ville Track, both directions. Pretty much had the place to myself.
Thursday, April 7
Wednesday, April 6
A light rain and a bit chilly. Headed to Paine Avenue. The plan was 6 X third street, i.e., .3 miles, but struggled to get to the first street, .2, and decided to stop there. First three were between 75 and 80. The next three saw me stopping a little before the end. I tried to relax, but after about .1 the quads began to scream. On the bright side, I decided to throw in an extra 2. They hurt, with the same relaxed for .1 then pain, but made it.
“Tuesday, April 5
Quite the good effort. 8 to Crestwood, with the second half a good deal faster than the first, with the final mile in a solid 6:24 or so. 56:24.
Monday, April 4
Easy 7 or so, 50:35.
Sunday, April 3
Drove to Chester Heights. Ran into the trails. Did Nature Study, 3 laps of Twin Lakes, and back. Ran the final 10 minutes very hard, and it hurt, but held it together. 1:06:48.
Saturday, April 2
Friday, April 1
8K on B’ville track.
Wednesday, March 2
Double work-out. Easy 5 in the morning, around the Lake, finally.
Then evening at B’ville track. The temp really dropped from earlier, so it was close to 40 when I started, just before it got dark. A nice wind in the backstraight, but I didn’t particularly notice. Kept to the schedule. A ladder. Don’t know about the pace. I was not running that hard but it was an effort. Could I have run them faster? Don’t know. 200 jog between each.
Tuesday, March 1
Solid 60 on t-mill. First 35 in Newtons. I was fine throughout, but the knee felt a bit gamey afterward.
Monday, February 28
Stomach not 100% so day off.
Sunday, February 27
Plan was 1:45. But really struggled and stopped at 1:31. Later my stomach was not 100%, and I think that had an impact. Really blew up at about 1:10 and struggled mightily.
Saturday, February 26
Plan was to Crestwood along BRP. Went OK for a while, but icy spots were a problem. So got there and back, but lots of stops and starts. Hadn’t been there in months.
WEEK OF JAN. 31 to FEB. 6
After last week, I was a bit dead off-and-on. Not while running, but otherwise. So I decided to ratchet things down a bit this week. But that fatigue disappeared and although I didn’t try to do as much as I did, I did as much as I did. Highlights: 1:30 on the TM on Saturday and a solid 20-minute Tempo on Wednesday. Also, several TM runs had solid changes in incline and fast finishing. I don’t know how easily the later will translate into roadwork, but we’ll see. So a good week, with about 45 miles for 6 days.
Sunday, February 6
Solid run on the streets. About 45 degrees. 1:00:44, for 8.7 miles (6:58 pace). ROUTE.
Saturday, February 5
New record: 1:30. One 5 min. stretch at 4.0, but otherwise just held on, with gradual pick-up in final 10 minutes.
Friday, February 4
Took it pretty easy over 45 minutes, with pick-up at end.
Thursday, February 3
Solid 50 minutes. Included 1 min. with increasing incline by 0.5 up to 6.0, which was brutal, and finished with incremental speed pick-up, and “6:58″ for last 2 minutes.
Wednesday, February 2
Another stormy day, this time with ice. So stayed home. TM in Asics Magics. 10 min. easy then 20 min. tempo at “7:13″ then 10 easy. No issue with leg.
Tuesday, February 1
Had an ache in left leg, outside near the hip, so took day off.
Monday, January 31
Been tired during the day, so decided to take it easy. 40 minutes on the TM when got home.
WEEK OF JAN. 24 to JAN. 30
Another solid week. 6 days running, with today’s hour run on the roads. +/- 50 miles. That’s right. I was a bit worried today on the roads that all my treadmill work has not been “road-equivalent” but after the first 6 minutes I was good.
Sunday, January 30
First outside run in a couple of weeks and it felt it at first. But after 5 or 6 minutes of very heavy-breathing relaxed and felt fine. Mapped it as 8.7 miles in 1:01:01, just 7-flat.
Saturday, January 29
80 minutes on the TM. Solid. No alterations but picked up the pace over the last 8 minutes or so.
Friday, January 28
60 minutes on TM.
Thursday, January 27
48 minutes on TM. Included 2.0 incline for two minutes then the same for 3, 4, 5, 6, 5, 4, 3, 2. Picked up the pace towards the end. Solid run.
Wednesday, January 26
Lots and lots of snow and lots of shoveling. But 50 minutes on the TM.
Tuesday, January 25
Monday, January 24
60 minutes on TM.
WEEK OF JAN. 17 to JAN. 23
The Week, in Audio: I was pleased with the week, which was completely on the treadmill. I did a post on my calibration of the treadmill, and it has made all the difference. 47 miles +/- (I use a pace of 7:33 for the week), on six days, including 75 minutes. My hope is that getting this solid base will put me where I was in 2008 when I last ran well.
Sunday, January 23
Intended to do 50 on TM, but kept it going for 60, with last 8 minutes progressively faster, after 8:20.
Columbo: A Case of Immunity
Saturday, January 22
Treadmill in the afternoon. 75 minutes. One 5.0 five minutes. Finished progressively faster.
Columbo: Last Salute to the Commodore.
Friday, January 21
50 minutes. Solid.
Columbo: A Matter of Honor.
Thursday, January 20
Nice 60 mins. on TM. Two segments of 5 minutes at 5.0 incline and last 8 minutes were progressively faster.
Wednesday, January 19
Tuesday, January 18
Planned on 45 on TM but then decided to go to 50 and the, what the hell?, went to 60. Pretty relaxed pace. No change in incline.
Monday, January 17
55 Minutes on the treadmill. As I write here, though, I realized that my TM is not calibrated correctly so that I made an adjustment and realize that my prior runs were much faster than I thought. Oh well.
WEEK OF JAN. 10 to JAN. 16
The Week, in Audio: Another good week of encouraging stuff. As I note from today, I need to slow down the pace in order to get solid longer runs. That’ll come, though. As it stands, 38.9 or so for the week, but only 5 days. I was able to get more comfortable on the treadmill, with two 50 minute sessions, and hope to ratchet that “standard” time to 55 this week. I see a number of friends doing far longer on the treadmill — Matt did over 2 hours Friday night and Ari did 1:30 — and the more relaxed I get about it, the better. Plus I’m including 5 minute stretches on the treadmill with elevation of 4 or 4.5 and am finishing, albeit at 1.0, with fast miles towards the end, all in the interest of improving my finishing.
My finishing as a rule has always been strong. I am rarely passed in the later stages of a race. But come marathon time it’ll have to be better. On that front, a friend of WSSAC’s co-captain Mike G. wrote an article in Runners World in which he used the Hansons’ method in training for Chicago. The key to this: 16 is the longest run. The idea: you’re duplicating the last 16 miles of the race, not the first 16, so it’s quality over quantity. I wish the author had done a bit more of a post-mortem. I’ve seen this idea around. I don’t know whether SK will apply it, although she is a quality-over-quantity coach.
Sunday, January 16
Another nice solid effort, again around Tuckahoe HS. Aim was 70 minutes, and that’s what I got. Lots of up-and-down stretches. A bit of a bother at about 50 minutes, but held it together and made it. Tried to slow it down, which I’ll have to do long-term to get in the training I want, but when I checked the pace afterward found it was a wee bit faster than yesterday. Oops. So, 10.2 miles in 1:10:07.
It was sunny, with temp around 32. COURSE
Saturday, January 15
Another nice day, about 30, running around Tuckahoe. 54:56 for 7.9 miles. Course
Friday, January 14
Solid 50 on treadmill, last 5 minutes pretty fast. Watched “Requiem for a Falling Star” Columbo.
Thursday, January 13
The sidewalks in White Plains were mostly clear and around them I went. Very relaxed for 46:54. A beautiful, sunny, not-too-cold (about 32) day.
Wednesday, January 12
Strange, but true, excuse for no run. We got tons of snow and I had to schelp to the Bronx for a court appearance and then home. Work in the afternoon, and planned to hit the TM at about 6. Shadow, however, went missing (we have since found him, but he refuses to come down from the ceiling) and I didn’t want to increase his stress by running on the TM. So no run.
Tuesday, January 11
Solid 50 minutes on treadmill. Included two five minute stretches at 3.5 incline. Finished the last 5 minutes sub-7.
Monday, January 10
Decided to go out to dinner so no run. But then the ball of my left foot started to hurt. Quite badly. Hoped it would pass. And it did.
WEEK OF JAN. 3 to JAN. 9
Reviewing the week, in audio:
Sunday, January 9
Beautiful, sunny day. At times, the wind makes it feel colder than the 32 or so, and I head out with a long-sleeve and a RTB shirt over it, BR cap, gloves, shades. Watch. Streets in quite good condition, although care was taken. Hat and gloves off by the end, with temp about 35. But into a decent northerly wind at times. Pretty relaxed throughout. Aim as 1 hour and aim was achieved. 1:00:22. But covered 8.75 miles, so about a 6:51 pace. Felt easy. I’m happy with this effort. COURSE
Saturday, January 8
50 solid minutes on the treadmill. Snow yesterday, so no go outside. Yeah, watched another Columbo.
Friday, January 7
50 minutes on the treadmill. Snow outside. Watched a Columbo episode on NetFlix. Not so tough.
Thursday, January 6
Very nice run around White Plains. 44:47. Smooth, very relaxed. 6.5 miles. That I could run that fast that easily, and with a couple of quick stops for traffic, is very encouraging. ROUTE
Wednesday, January 5
Treadmill. 10 mins. easy then 6 X 40 secs. at 10.5 incline with about 1 min. rest.
Tuesday, January 4
Decided to take today off. So did.
Monday, January 3
45 minutes on the treadmill. Not so bad.
Sunday, January 2
50:03, on the streets. Repeat of yesterday, but no recurrence of the butt issue. Through the streets. Tired and sluggish early, but at about 25 mins. felt million percent better. Cloudy, with bits of fog here and there. In the end, though, a pretty fast pace of 6:45. Didn’t feel it. ROUTE (7.4 miles)
Saturday, January 1
I’m determined to keep the log alive for 2011. This morning was over 50, the roads largely clear. Alas, at about 8:30, having gone up the hill on Central Parkway I felt a twinge in my left butt. After a few strides, I realized that it wasn’t working right so I stopped and walked home. Similar to something I had last year. I figure it’ll be a one-shot deal.
Friday, December 31
Snow cleared enough to head out. 43 minutes, felt good. Chilly, but not cold.
Thursday, December 30
50 minutes on TM.
Wednesday, December 29
45 minutes on TM.
Tuesday, December 28
40 minutes on TM.
Monday, December 27
Snow. Much shoveling. No run.
Sunday, December 12
Sunday, December 12
Sunday, December 12
Afternoon run, easy. 10.2 miles in 1:12:47. Route.
Saturday, December 11
To B’ville Track. 12 sets of 1 min. fast/1 min. easy. These ended up hurting.
Friday, December 10
20 laps, B’ville Track, clockwise, lane 5.
Thursday, December 9
Morning run. To Scarsdale Road. Added Stuyvesant at end.
Wednesday, December 8
Battle Avenue. 8 X 200 up. Brutal. But finished.
Tuesday, December 7
Morning run, to Scarsdale Road.
Monday, December 6
Lunchtime run. Down to Hartsdale on the trail. Easy.
Sunday, December 5
JoeK 10K. 38:36.
Saturday, December 4
No Run. Race tomorrow.
Friday, December 3
Twenty laps on B’ville Track.
Sunday, November 21
To Crestwood, no watch. A bit stiff early, from yesterday, but then loosened up a bit. Decided to run up the hill by BHS and then carry that through to the end, so the last mile was pretty hard. Fun.
Saturday, November 20
To the Rockies. A bit chilly; long sleeves and shorts. Headed first up 13-Bridges switchbacks then up to the Visistor’s Center. Man that hurt, close to 7 flat pace. Then the third stretch was Brook Trail. Almost made it. But had to stop. I was dead. Stopped a few more times, but ran pretty fast, albeit largely downhill, to the end. Stopped at bottom of hill by Sleepy Hollow Road and walked/jogged in. Very tired afterward.
Friday, November 19
A bit chilly. Nice and smooth, at BHS, 20 laps.
Thursday, November 18
Wednesday, November 17
Up to street near the dam, but decided not to go all the way. A solid effort.
Tuesday, November 16
Morning to Scarsdale Road, without a watch. Felt good.
Friday, November 15
Lunch. Down the BRP to tennis courts and added a bit to get to 42 minutes.
Sunday, November 14
OCA Hastings, south. Felt pretty good. Decided to pick it up for the final 10 minutes, so added a little back-and-forth at the end. Fun. Good pace. 1:00:02.
Saturday, November 13
No watch, easy to Crestwood. A bit stiff early but felt smoother after the turn around. Beautiful fall day, temp in the high 50s.
Friday, November 12
Headed down to the track after work. Made 12 (of planned 20) laps when right heel blistered a bit. It’s that pair of shoes that’s been giving me problems.
Thursday, November 11
Another beautiful day and an easy run to the dam and back.
Wednesday, November 10
Morning run, no watch, to Scarsdale Road.
Tuesday, November 9
Lunch-time run down to Hartsdale along BRP. No problem with legs. Felt good. Weird.
Monday, November 8
Suonday, November 7
My NYC Marathon adventure.
Saturday, November 6
Marathon Expo. No Run.
Friday, November 5
Monday, November 1
Chilly and got home after dark. Hence, on the treadmill for the first time in who knows how long. Not very fast, at 7:53, for 30 minutes. Concentrated on form and keeping head up. Not so bad.
Sunday, October 31
Chilly morning, but OK in shorts and t. Nice and easy to Scarsdale Road. Added hill at end.
Saturday, October 30
Nice and easy up to Crestwood and back. Hard at first, then relaxed and a breeze but then a bit of a struggle coming home. Hill at end. And no watch.
Friday, October 29
Lunch time run in WP. Down to Hartsdale and then up a bit to get 42 minutes or so. Very nice.
Thursday, October 28
Stomach not so good, so skipped.
Wednesday, October 27
Thought of doing some speed, but stomach not so hot when got to track. Two laps and done.
Tuesday, October 26
Working at home. Late morning run on Nature Study to bridge and back. Nice.
Monday, October 25
Tired after yesterday’s run, but held together and to Scarsdale Road. No watch.
Sunday, October 24
This was a struggle, esp. early. Decided to keep going to Hearney Road and back. Then felt pretty good and picked it up, without watch. Then really struggled over the final 2 miles, but made it. Longest run in a while.
Saturday, October 23
Thursday, October 21
Friday, October 22
No run. Race tomorrow.
Thursday, October 21
Nice easy 20 laps at B’ville Track. No watch.
Wednesday, October 20
Lunchtime, relaxed to foot of Dam and back. No watch.
Tuesday, October 19
At Eastchester track. 10 sets of 300 hard, 300 jog. No watch, just concentrating on keeping head up and holding form. A good run.
Monday, October 18
Morning run to Scarsdale Road, very easy. No watch. A bit chilly.
Sunday, August 1
Slow, slow, after yesterday. Easy to Nature Study, to bridge and back. Felt OK after about 3.5 miles. Nice weather for a change.
Saturday, July 31
Into City with WSSAC. Struggled mightily, but held on for 1:33:21.
Friday, July 30
Planning on City run tomorrow so day off in interest of the knee.
Thursday, July 29
To Scarsdale Road and back. No watch. Felt pretty good.
Wednesday, July 28
Concerned about the knee, but it held together and got in 41:46.
Tuesday, July 27
Another bust. Left knee shore; stopped after 100 meters or so.
Monday, July 26
Started but had to stop when got to Locust with sore left knee again.
Sunday, July 25
Very hot and humid. Ran to Nature Study. Had to turn on Twin Lakes because of tree. Plan was to finish in Chester Heights, and that’s what I did. Very warm. 46:04.
Saturday, July 24
Ran to Crestwood, but it was brutal. Struggled and made it to southern part of Bronxville Lake. 43:58. Lucky to get that far.
Friday, July 23
Post-work run around Twin Lakes to Nature Study. Nice and easy. 33:54.
Thursday, July 22
To and laps around B’ville Track. 47:24.
Wednesday, July 21
Apprehensive, but ran with BRC folks, to Leewood. 44:41.
Tuesday, July 20
Nothing. Knee still aching.
Monday, July 19
Knee issue. Day off.
Sunday, July 18
On Twin Lakes/NS when left knee started to hurt. Abort after 10 mins or so.
Saturday, July 17
Not sure what I did.
Thursday, July 15
To Scarsdale Track. 10 X 400 with 40 sec. rest:
77.29, 78.78, 81.56, 82.97, 83.59, 83.48, 82.67, 81.69, 81.82, 83.29
Felt pretty good. It was warm, but the short runs made it bearable.
Monday, July 5
Very warm. No watch to Scarsdale Road. With JS briefly.
Sunday, July 4, 2010
From Bridle Path parking but up to Mam’k Road and back and around lake. 59:46. Felt so much better than yesterday. A bit iffy moment when stopped to avoid branch and did something to my right calf.
Saturday, July 3, 2010
Very warm, took it easy to Leewood Tunnel and back. 1:08.
Friday, July 2, 2010
Hot and easy to Scarsdale Road. No Watch.
Thursday, July 1, 2010
Ran to Trail, to Hutch bridge and back. Felt pretty good. 45:54.
Wednesday, June 30, 2010
Hot and just around BRP lake. 41:33.
Tuesday, June 29, 2010
Around BRP Lake.
Monday, June 28, 2010
Into B’ville. 19:30.
Sunday, June 27, 2010
First time out since Tuesday, June 22. Made it six minutes.
Sunday, June 20, 2010
Worst Race Ever: Father’s Day 5-Miler.
Tuesday, June 15, 2010
Tuesday, June 15, 2010
I haven’t been posting my running, but here’s a Repeat one:
35.58, 37.99, 75.14, 38.99, 37.44, 74.12, 36.88, 36.67, 75.57, 37.58, 36.58, 73.23
Tuesday, May 25, 2010
Good solid effort to Crestwood and back. Wrote it up. Just under 57 for 8.
Monday, May 24, 2010
Sunday, May 23, 2010
Decided to turn at 3.5. Felt much better on way home after many crappy runs. 50:35.
Saturday, May 22, 2010
With WSSAC. 1:25. Felt pretty lousy. Wrote it up.
Friday, May 21, 2010
Not so bad, running through Fleetwood then around B’ville Lake. 38:56.
Thursday, May 20, 2010
Wednesday, May 19, 2010
Tuesday, May 18, 2010
Died again, making it a bit farther this time, to southern part of Lake. 41:38
Monday, May 17, 2010
To Crestwood, but died on way back and stopped a bit past 5. 35:16.
Sunday, May 16, 2010
To Nature Study. To tunnel and back. Got something itchy on legs on way back and had to stop.
Saturday, May 15, 2010
Healthy Kidney 10K. Race Report.
Friday, May 14, 2010
Still concerned about knee. Race tomorrow, no run.
Sunday, April 25, 2010
Tired from yesterday so out easy. Light rain. Headed up to Crestwood without any real problem and felt fine coming home. A nice run.
Saturday, April 24, 2010
Into the City with Warren Street. Pretty tired on this one, but held together for 1:50:43.
Friday, April 23, 2010
Worried about the right sciatica. Stopped at Crestwood on way home and ran to the Scarsdale turn-around. Decided not to test things by going farther. No problem.
Thursday, April 22, 2010
Not good. Sciatica reared its head about 1/2 mile in so stopped.
Wednesday, April 21, 2010
Headed down to B’ville track and happened to see JS and JT. Part of the track was closed. Did 300s with JS, but stopped on No. 8 because of sudden pain in right butt, sciatica. Play it by ear.
Tuesday, April 20, 2010
Very nice 8 miles to Crestwood. No problems from the knee.
Monday, April 19, 2010
Bit sore from yesterday so to Scarsdale Road, but felt a twinge on outer edge of left knee so stopped at about 3.5.
Sunday, April 18, 2010
Three Twin Lakes/Nature Study loops. Quite tired but held together.
Saturday, April 17, 2010
Concerned about the right hamstring, so ran to BR Pathway and did 4 loops of Bronxville Lake without a problem.
Friday, April 16, 2010
Thursday, April 15, 2010
Wednesday, April 14, 2010
Tuesday, April 13, 2010
Paine Avenue. Up the 0.2 6 times, no watch. The last few felt very tough, and had to gut out the last one. Left hamstring started to hurt in warm-down, so stopped.
Monday, April 12, 2010
Easy to Crestwood. This one felt easier than some I’ve done in the past few weeks, which is a good sign.
Scarsdale 15K: Bit of a struggle. 58:36. But I’m content with my effort.
Saturday, April 10, 2010
With race tomorrow, relaxed to Scarsdale Road and back, no watch.
Friday, April 9, 2010
Stopped at Crestwood on way home, and nice, relaxed to Groucho Marx Bridge (which was flooded) and then to Scarsdale Road.
Thursday, April 8, 2010
Ran down to B’ville Track and did a 10-lap tempo. It was warm, but the pace, about 6:08, felt pretty good.
Wednesday, April 7, 2010
To Crestwood, but slight ache in upper right-calf on way home so stopped at 5.5. Turned out to disappear.
Tuesday, April 6, 2010
Video! WPHS. 4 X 1000, with 2:30 interval. 3:26, 3:26, 3:23, 3:28. A little too fast, but they felt (relatively speaking) pretty good.
Monday, April 5, 2010
Morning run, no watch, to Crestwood. Very tired from 2 to 3.5, but kept going and felt much better on the return leg.
Sunday, April 4, 2010
Easy recovery run, without watch, to Scarsdale Road.
Saturday, April 3, 2010
Friday, April 2, 2010
Race tomorrow. Temp in 70s. Easy to Scarsdale Road.
Thursday, April 1, 2010
Bit of a schlep to Crestwood and back, no watch.
Wednesday, March 31, 2010
Down to B’ville Track. Tempo. 14 laps, 20:59.88.
87.83, 89.74, 89.69, 89.83, 90.97, 90.74, 90.08, 91.19, 91.50, 90.29, 90.37, 90.46, 89.19, 88.06. Tough, but held on. Happy.
Tuesday, March 30, 2010
Into the City. Pouring rain in the morning, so decided to wait until got home. But then it was dark. Instead of intervals, decided to try tempo on TM, but felt awful off the bat, with a slight pain in upper left thigh, so bagged it.
Monday, March 29, 2010
Ran down to B’ville track and bunch of laps. Timed laps were in 7:10-20 range. 55:44
Sunday, March 28, 2010
48:45. From Chester Heights. To Nature Study. One lap around lake. Ran latter stretch with Eric T. Pretty tired early, but then felt fine.
Satday, March 27, 2010
1:50:01. With Warren Street. In Park and along Hudson River Greenway. Pretty tired at times.
Friday. March 26, 2010
28:14. Stopped at Crestwood on way home. Ran to Groucho Marx bridge and back, but both hamstrings were a bit achey, so stopped when got back to Crestwood. No reason to push.
Thursday, March 25, 2010
To WP Track. 4 sets, 200, 200, 400, full recovery.
- 36.07, 36.38, 78.13
- 36.57, 37.38, 76.55
- 36.62, 36.87, 75.35
- 36.77, 37.31, 74.67
Wednesday, March 24, 2010
Solid lunch-time run in WP, to Dam then back with slight add-on to get to 1:00:05.
Tuesday, March 23, 2010
Stomach still not great. NO RUN.
Monday, March 22, 2010
Must have been something ate on Saturday, because stomach not good. Stayed home. NO RUN.
Sunday, March 21, 2010
Saturday, March 20, 2010
Easy 6 in CP, to pick up Number.
Friday, March 19, 2010
Stopped on way home. Ran along BR Pathway. 50 minutes.
Thursday, March 20, 2010
Down to Scarsdale, but planned 45 turned into 44:41 when left AT locked up as finishing. No problem after though.
Wednesday, March 17, 2010
St. Patrick’s Day. Didn’t plan on running, but temp hit 60 and decided to take a shot at the hill on Hall Avenue. This is the hill about which I wrote some time ago. It’s actually 2+ hills in one, and last time I only made it up one. So today I tried to take it easy, but it was not easy enough. I got up the first, tougher hill OK. It’s followed by a slight downhill, but I just couldn’t make it up the second. I got up about a third of the way and stopped, walked briefly, and ran over the top and down. It chewed me up and spit me out. I continued, but had to turn then stopped on a short hill on the way back, briefly, and then made it part of the way back before stopping at 28:23. It was about a 7 min. pace. Perhaps too fast. I’ll do better next time.
Tuesday, March 16, 2010
Beautiful day, and first night-time run in quite a while. To Parkway Oval and back plus a bit of Stuyvesant to make it to 50, 50:11.
Monday, March 15, 2010Rain started heading in this afternoon, so decided to try to steal a run before it hit. Down to Scarsdale and back. Planned on 45, but tendon went super tight at 44:41, so stopped. It’s sore, but generally OK since.
Sunday, March 14, 2010
Stormy weather but clear enough to go out. Up to just south of Leewood when thunder turned me home. Rained, including very heavily in last few minutes, but while I was pretty tired, I held on for 1:20.
Saturday, March 13, 2010 In Stockton NJ, but too windy. Planned on run from home, but too windy. Planned on TM, but power went out. No run.
Friday, March 12, 2010
Stockton NJ. 1:01. No tendon issue.
Thursday, March 11, 2010
Drove to Stockton, but left tendon too sore to risk. No run.
Wednesday, March 10, 2010
No Run. Give Tendon a break.
Tuesday, March 9, 2010
Went back and forth as to when I would do this, but decided to go in the morning. 20 min. tempo at B’ville. Struggled, but faster than last time for the same effort. Added 5 short hills afterward, but left Achilles tendon hurt as jogged home.
Monday, March 8, 2010
To Crestwood and the length of Stuyvesant. 1:01.
Sunday, March 7, 2010
To Scarsdale Road and some add-ons to get to 53.
Saturday, March 6, 2010
Alhtough I was in the City for the professional responsibility portion of the bar exam and walked in Central Park, alas no running for me. The left IT Band is still sore, though not so sore as yesterday. I did exercises for it last night and a few roller passes this morning. Tomorrow maybe.
Friday, March 5, 2010
Nada because of left IT Band.
Thursday, March 4, 2010
Morning run. No problem until after with left knee. Pretty relaxed, 50:04, into Tuckahoe and Crestwood.
Wednesday, March 3, 2010
Planned on off day, but thought of doing something on the treadmill, but the left IT Band a little sore so nothing.
Tuesday, March 1, 2010
Another run up to Scarsdale. Although this felt easier, it was a little faster.
Monday, March 1, 2010
Map, 50:20. Little too fast at times, and nearly died coming home, into an on-and-off wind. But made it.
Friday, February 19, 2010
Really nice run in WP. Warm enough for shorts again. 40:53; 6+.
Thursday, February 18, 2010
Around White Plains. Bryant Avenue a bit more of a hill than expected, but nice coming down. Just a watch, but pretty quick. 50:01. Shorts and long-sleeve.
Wednesday, February 17, 2010
On TM: 20 minutes Tempo on TM at 6:08 to 6:18. Planned on 15 + 10, but decided to keep going on the first one. Pleased.
Tuesday, February 16, 2010
SNOW. NO RUN.
Monday, February 15, 2010
President’s Day. Around B’ville, into Yonkers. Good solid, 1 hour flat.
Sunday, February 14, 2010
56:15. On the streets. Included tough run up Avon.
Saturday, February 13, 2010
Somehow missed Paul coming off the train so headed into Central Park on my own. Picked up Paul and the gang at 90th and got in another hour +. I may have had a brief watch-out issue, but it showed 1:50.27 at finish, so I know it was at least that. May have lost another 3 minutes with an inadvertent stoppage. Probably 15.5-16.
Friday, February 12, 2010
At work, nice day running around downtown WP. 40:31. Calling it 6.
Thursday, February 11, 2010
Stayed home because of snow. A so-so afternoon run. Very tired early, and stopped at 17:30. After a short walk, started up again, and ended up with 42:30. 6.
Wednesday, February 10, 2010
Much snow. Was going to take the day off, but decided on 25 minutes on the TM at a nice pace. 3.
Tuesday, February 9, 2010
AM, down to B’Ville track. Tempo Run. 13 laps, 19:48: 90, 94, 94, 90, 92, 91, 92, 92, 91, 89, 91, 92, 89. 91.39 avg.
Monday, February 8, 2010
Afternoon. Headed down and did a bunch of laps of track. 46 mins. Slight ache in right hamstring on Columbia on way home, so stopped.
Sunday, February 7, 2010
Easy to Crestwood, and then decided to come home via Fairview. A bear of a climb, but made it and felt pretty good. Just over 8 in 1 hour. Map (kind of backwards; started at Crestwood for mapping purposes).
Saturday, February 6, 2010
Long run. 15.00, 1:47:16. Good run, albeit a tired one.
Friday, February 5, 2010
Morning run. Headed to Crestwood, but ice stopped me at Scarsdale Road. Added a bit at the end. About 45 mins.
Thursday, February 4, 2010
Lunch-time run. Trouble on a hill, but got in 50.
Wednesday, February 3, 2010
Decided to give it a shot in the late afternoon at the office, and it worked out. 42 minutes. No trouble with the knee.
Tuesday, February 2, 2010
In the further interest of caution, no run.
Monday, February 1, 2010
In the interest of caution, no run.
Sunday, January 31, 2010
A bit chilly. Up to Crestwood, but then right knee started to ache at about 6 so shut it down.
Saturday, January 30, 2010
Cold, about 15, in Central Park with the club. Managed 1:45, but a struggle to hold on and am I tired. About 14.6 miles.
Friday, January 29, 2010
41:45 in White Plains. Cold and windy from the north. Felt pretty good on this one after warmed up.
Thursday, January 28, 2010
Strange amount of snow in the morning, so stayed home. Went out in the later afternoon, to Scarsdale Road and back.
Wednesday, January 27, 2010
SpeedWork! Jog to B’ville track and right into 4 X (2 X 200 + 1 X 400), full recovery. First 400 took a bit out of me, but it worked out pretty well, and I’m happy. Target: 40/200. Bit windy on the backstraight (into which ran the 200s.
- 42.82, 39.26, 83.09
- 38.40, 38.73, NO TIME
- 37.38, 38.13, 78.25
- 38.82, 38.83, 76.86
Jog home. Once I got started, these felt very smooth and relaxed, although the 220-330 stretch hurt a bit.
Tuesday, January 26, 2010
AM. To Crestwood and a wee bit more in 1 hour. Pretty tired; not a great night sleeping. But nice and easy.
Monday, January 25, 2010
Sunday, January 24, 2010
Manhattan HM. Report. 1:25:28.
Saturday, January 23, 2010
Nice and easy to Scarsdale Road and back. No watch. Race tomorrow.
Friday, January 22, 2010
Beautiful afternoon. noontime run in White Plains, temp low 40s, shorts & long-sleeve shirt, listening to Pride & Prejudice soundtrack as headed first down to Hartsdale on the trail and then up to Cemetary Road. Plan was 40, but got back to WP at 30 so headed north to Cemetery. Time: 46:33. Calling it 6.7.
Thursday, January 21, 2010
Morning run. To Crestwood and added a couple of blocks of Stuyvesant to get to 1 hour. 8.2?
Wednesday, January 20, 2010
OK, time to get serious. Plan: 2 X 8 min. tempo on Treadmill. I’ve got to get used to it. First @ 6:15 pace and decided to keep going. 10 mins. 2 min. rest. 8 min. @ 6:11. Pretty happy on this one.
Tuesday, January 19, 2010
Day of Rest.
Monday, January 18, 2010
MLK Day. Very nice afternoon run, to Scarsdale Road and added on Stuyvesant and Sunrise to get to 50.
Sunday, January 17, 2010
Tired from Saturday’s run. Planned on 8, but dragging so decided to turn at Scarsdale Road but felt good enough to continue to Parkway Oval and then added stuff to get to 1:00:33.
Saturday, January 16, 2010
With WSSAC in City. 1:34:10. Very tired towards the end.
Friday, January 15, 2010
Lunchtime in White Plains. Up to Virginia Road on BRP. 40:29.
Thursday, January 14, 2010
Morning Run. Up BRP with add-on to get to 1 hour.
Wednesday, January 13, 2010
Very nice morning run. Plan was 45 or 50. Headed into Tuckahoe. On streets. But decided to keep going for 55:21.
Tuesday, January 12, 2010
OK, time to get serious. But damn if I could do it as well as I wanted. On treadmill, 2 x 6 min. with 1 min. between. First at 6:07, second at 6:12 pace. Then did 1:30 up 12% hill, albeit at 8:14. Happy, given my staleness.
Monday, January 10, 2010
Day off. A bit tired, mentally as much as anything.
Sunday, January 9, 2010
Nice recoverish run on the streets. 45:18.
Saturday, January 9, 2010
About 20 and sunny. Headed out for a relazed 45 and that’s what I ended up doing.
Saturday, January 9, 2010
Good run with the WSSAC crew. In Central Park. 1:20:20. Figure 11-12 so I’m calling it 12.
Week: 39 +/-
Friday, January 8, 2010
Weather a bit iffy, so headed down to the treadmill. OK until about 31 minutes, when slight twinge in left knee. Not where the IT Band trouble has been. So stopped.
Thursday, January 7, 2010
Morning run. Into Bronxville. Around Bronxville Hills 45:52; 6.4?
Wednesday, January 6, 2010
Lunch run. About 32. Couple of icy spots where nearly stopped. A few nasty hills. 45 min.
Tuesday, January 5, 2010
Morning run. Nice relaxed 42 minutes.
Monday, January 4, 2010
With the IT Band bothering me all day, I decided to take yet another off day. While I’m a bit frustrated, I know what the issue is and it isn’t bothering me when I’m running. I’ll be back at it, I trust, tomorrow.
Sunday, January 3, 2010
It sounded colder and more windy that it was. But I made a tactical mistake. I was off-and-on about whether to wait until the afternoon, and so made myself a breakfast of bacon and eggs. So when I opted to go out at about 11, I was meandering happily enough — starting into a strong wind that I knew would be at my back on my return — but then my stomach went south at about 25 minutes. I got in 30 minutes before shutting it down. But legs, etc., were fine.
Saturday, January 2, 2010
Weather off-and-on with snow now-and-then. Again with the IT Band while sitting so did exercises on it instead of going for a run.
Friday, January 1, 2010
First run of year. Around B’ville and Tuckahoe, after yesterday’s light snow. Sticking to roads. High 30s. Just a watch, and very tired at about 15 but stuck with it and let the run come to me (a phrase I came up with during the run) as opposed to the quicker runs, such as Tuesday’s. But still a solid 6:51 pace, feeling very easy. 1:00:19. 8.8 miles. Route
Thursday, December 31, 2009
Snow today so went down to treadmill. Not so bad, for 45 minutes.
Wednesday, December 30, 2009
Afternoon run (in City in the morning). To Parkway Oval and back. No watch, but felt quick. Saw JT coming and going.
Tuesday, December 29, 2009
Cold and Windy. Wind chill probably under 10 so a couple of layers, incl. gloves and mittens. Listening to podcast from Cal on Astronomy. Decided to head to Crestwood, and that’s what I did. A nice run, no troubles. No watch.
Monday, December 28, 2009
Sunday, December 26, 2009
Not a bad day. Heavy rain most of yesterday cleared out most of the snow, so headed up BRP, to Parkway Oval and back. No watch. 7 miles.
Saturday, December 27, 2009
Rainy, and cold enough that did not want to take a chance of slipping. So an afternoon jaunt on the treadmill. Not that bad as I tried to relax and not worry too much about the pace or the time. Got in 40 minutes.
Friday, December 26, 2009
Boxing Day. Weather outside was (and still is at 7:50 pm) frightful It’s rainy and windy, but not super cold. But I didn’t want to risk an unfortunate incident so I took to the treadmill this afternoon. Trying not to pay, as Herb suggested, attention to the clock (although failing in the attempt) I made it 40 minutes. And it wasn’t so bad.
For the week, then, I’m calling it 32 miles. +/-.
Friday, December 25, 2009
Christmas. Mid-20s. Decided to redo yesterday’s run, taking it easy. No Garmin, just watch. But did a wee bit more than yesterday — to go past Steve S’s house — and finished in 42:49, only very slightly slower than yesterday. Yet it felt much easier. That’s a good sign.
Thursday, December 24, 2009
Christmas Eve. Work at home. To and around Tuckahoe HS. Wore Garmin, and it felt pretty fast, in large part given that I hadn’t run outside for a while. Bit of a struggle late, but in the end not a problem. 6.36 miles in 42:08, 6:37. Splits: 7:12, 6:37, 6:36, 6:30, 6:24, 6:24.
Wednesday, December 23, 2009
Same as Tuesday except got to 35 minutes.
Tuesday, December 22, 2009
OK, treadmill it is. No knee issue. 31 minutes incl. warm-up. Pace wasn’t fast but it felt as though it was taking forever.
Monday, December 21, 2009
Conditions outside not conducive to a run and passed on using treadmill.
Sunday, December 20, 2009
Snow! Snow! Snow! No Run.
Saturday, December 19, 2009
Skipped Thursday and Friday in the interest of caution (plus some scheduling issues). Today headed around the lake, about 5, in about 34. Felt pretty good, much better than I expected it to feel. Now must be consistent with my exercises. Snow expected overnight, so tomorrow will be iffy, perhaps requiring the treadmill.
Wednesday, December 16, 2009
Decided not to take chances, so nothing today. The left knee is a tad sore. Need to crack the whip with my IT exercises.
Tuesday, December 15, 2009
Mixed bag. Plan was for 7 but when crossed to Parkway Oval decided to soldier on the Crestwood, for 8. And things were going pretty well, although I was tiring. Then in final half-mile the left knee started acting up. In a peculiar way. So walked home from there. Still a good run.
Monday, December 14, 2009
Today was a strange one. It was about 35 and my wife warned me about black-ice. She was right. After about 1/2 without a problem, the sidewalk and roadway started to get dicey. So I checked up and slowed down dramatically except where I was confident of the surface. In the end, I turned very early and ended up with, I figure, about 4, ready to fight another day.
Sunday, December 13, 2009
16 years since my mother died. We headed out to the cemetery and then to breakfast. It started to rain while we were at the diner, and it was chilly — mid-30s — with a very moderate rain when I got out at about 2. A simple jaunt up to Scarsdale Road and back. Total of 6. No watch. Slight ache in my right leg, moving around from quad to knee, but it went away. Finished with no problem.
Saturday, December 12, 2009
Cold, low 20s. Sunny.
Tights. Long-sleeve shirt with SSRMC t-shirt on top. Hat. Sunglasses. Sunblock on nose. Black gloves. Headphones/iPod. RoadID. No Watch. Good to go.
Having read Herb’s description of his Rockies 18+ this morning — I mean you and one other guy I can think of are just making the rest of us look bad so get with the program — I hesitate to crow about my 9, that’s right, 9 (does 14K sound better?) this morning.
It was quite a fun run. The trouble with out-and-backs is that you must decide at 3 whether you’re trying for 8 and at 4 whether you’re going to 9. These are convenient turn-around points on the BRP trail. It’s 3 to Scarsdale Road, 4 to Crestwood, 4.5 to the Leewood tunnel, etc.
The plan was 9 and I decided that I would make it to the Leewood tunnel. Without the watch, I was aiming to keep it easy, and I have no idea whether I did. But the watchless mind-set seems to help me relax about the task at hand. I was apprehensive as I crossed Scarsdale Road. I did 7.5 on Tuesday, and that was pretty fast, so I was
highly somewhat confident I could make it. Part of this is getting a base-line of a run. And while it doesn’t seem like much, save for that 7.5 I’ve been pretty much in the 6-6.5 range.
Approaching Crestwood I went left at the fork; going right is for a turn-around there. I committed to the half-mile stretch to the tunnel. Slight uphill and fine. Turn-around.
Now this all sounds more analytical than it is. Yet I do calculate landmarks, and how far it’ll be once I get to them. It’s a pretty flat run, except for the final mile, which is slightly up.
After the turn-around, though, it was pretty straight-forward. Why is a run easier at 6 than it is at 3? The head, I think. But mine was relaxed, and the strides, and miles, just clicked along. Such a beautiful morning for a run. Exhilirating and fun. Not that I could have gone much farther.
So that finishes a good week of just over 40 miles, with one day off. The best in a while.
Friday, December 11, 2009
- Boy did it get cold. Low 20s. Easy to Scarsdale Road. Am really beginning to feel comfortable and my mind seems much better than last year. I’m just taking it easy, building, building, building.
Thursday, December 10, 2009
- Day off! Normally I take one day off a week, but it’s been a while since I took one off. So today I did.
Wednesday, December 9, 2009
- Horrible rain this morning, close to freezing, so stayed home. Let things pass and then headed out at about 2, up the BRP to the exit north of Scarsdale Road, so about 6.5 total. No watch. Felt pretty relaxed all the way except a bit tired when I hit Locust on the way home. Weird.
Tuesday, December 8, 2009
- From office, heading north to Kensico Dam. About 40, bit of a wind from the north. Sunny. Some tough short hills at the top end, and felt tired as reached the Dam Plaza, but flew coming home. Garmin didn’t start for a while, but last four miles were in 6:20 to 6:40 range. So somewhat rejected for today’s run the no-watch approach. This run was a strain late, but as I’ve done on this course before, held it together pretty well. 50:23.
Sunday, August 22, Monday, August 23:
At Staveleigh House on Route 7 in Sheffield, Mass. Sunday was a bit tired and simply headed out on Schoolhouse Road. Monday was adventurous and took an unpaved road to the south and hooked up with Salisbury Road and headed back. Both runs were about 6 miles, and pretty quick, at 6:41 and 6:46 paces.
Wednesday, August 19:
Scarsdale Track. Pretty warm and humid, so full of trepidation. While I gave some thought to trying a tempo, I was determined to do some 1000s, figuring I’d go for 5. But left leg bothered me on the first one and pulled up at 300, fearing that I was done. But I decided to give it another go, and I was fine, although a bit achy in the first few steps.
Felt pretty relaxed and they were even. I did 4 1000s at 3:28 (5:33 pace). Then instead of stopping figured I’d do a last 400 then during it decided to stretch it to 500 then to 600 then to 800, where I finished, at 2:47, 5:34 pace. 2 mins. between.
This was more in line with the pace for being in 29 flat shape, although I don’t think I’m there yet. But it felt good to feel so relaxed and never in that great distress, unlike last week’s (faster) 800s. Next week will probably be a tempo.
Sunday, August 15
The NYC Half on this morning — Internet only — and watched that, including tracking a number of runners. All seemed to be a bit slow. Which was not a surprise for an August race in which the temperature got near if not over 80 for the race.
I headed up to Hastings and ran the OCA to Irvington. I gave thought to going farther, but decided early on that the conditions would not be favorable for that. So I turned at just over 25 minutes. The first steps of the run, however, were a bit painful/worrisome as I felt soreness in my left butt. It was something like what I felt yesterday that led me to cut that run short, although then I was able to carry on through 10. Today was no different as the discomfort went away.
It was hot, but I felt relaxed. Splits: 7:47, 7:16, 6:59, 7:02, 6:56, 6:52, 6:41 (part), 48:52 for 6.90.
I neglected to take any water beforehand, but was fine, although I was drenched with sweat at the end. As usual, a bit of a struggle late, perhaps more mental than anything.
March 8: To Crestwood, to B’ville Track. There did 4 X 300 repeats at 56 each. Jog home.
March 7: Written Up.
March 1: Nice, to Crestwood Station.
Feb. 28: The Rockies, somewhat abbreviated.
Feb. 26: 46 minutes on the treadmill, 6 miles with 30 secs. @ 10 incline at the end.
Feb. 23: 46 minutes on TM, to 6 miles.
Feb. 22: From B’ville track to Leewood tunnel then 4 X 200 with 200 recovery (37, 37, 38, 38) then 4 X 8 secs. up Crow’s Nest hill.
Feb. 21: Post, etc.
Feb. 20: It was a bit cold this morning, but I decided, because I thought I had PT tonight (which was canceled because TinTin is sick), to head out for an easy 30 minutes. So once around the lake and home. No watch, a bit tired at times, but no problems.
Feb. 19: 40 minutes on the TM. Nothing hard, in the 7:30 range. Felt the tendon, but not a problem.
Feb. 17-18: Took these days off because of tenderness in my left hamstring tendon.
Feb. 15: Good, solid 8.2 up the BRP to Crestwood, with a strong northerly wind, which made things easier coming home. 7:18, 6:58, 6:54, 6:52, 6:51, 6:40, 6:37, 6:36. Threw in the hill in B’ville for good measure and did 2 strides afterwards. Report.
Feb. 14, Salisury CT: Excellent run.
Feb. 8: Short run after nothing since last Sunday. No issue with tendon, so happy. 7:07, 6:38, 6:23! (and that was after completely died and just held on; pace explains why I felt as I did).
Jan. 31: Still an issue with the breathing, but pretty steady and consistent. Very happy with 8 miles. 7:32, 7:10, 6:56, 6:54, 6:55, 6:55, 6:59, 6:52.
Jan. 24: First time out on road. Not a pleasant step, but held together, for 6 miles. Yeah!
Jan. 2: Another boring run, this time 6 miles, on the treadmill.
Jan. 1: Set a new PR on the treadmill: 8 miles. It was too cold and icy to head outside. I found that the clock on the TM goes to “60″ when it gets to an hour. I feared it would start at “0:00″ or just stop. I’ve started to focus on distance during these runs. I don’t know whether the TM is properly calibrated and how accurate it is. It seems to be as tough as road paces of 30 seconds faster.
Dec. 31: Home early, and plugged away for 6 miles on the treadmill.
Dec. 28: Nice run from NYSC in New Rochelle to the standard SSRMC course. Out a little quick — it’s downhill at first — so a bit of a struggle holding it together, but managed to do it, wondering why I can’t slow down sometimes.
Dec. 27: I sort of wrote this up on the main page. Good, solid local run.
Dec. 26: 45 mins. on TM, getting to 6 miles. Kept it at 1 incline most of the time. Finished at 7:03 pace for a while. No problem with back pain, which I had yesterday.
Dec. 25 (Christmas): It was warm enough to go out in compression shorts and long sleeve shirt. The roads were generally clear, but there were pockets of melt, over which I treaded very carefully. At about 4 miles I felt a pain in my upper back, to the right side. Walked a bit then OK for 1/2 mile when it hit again. Walked it off and finished on the run.