Mulling over the marathon

Posted on April 15, 2010 by threlkeld

I make it a habit of worrying about things far in advance. Unfortunately, this often has the effect of obscuring my view of what’s happening right now. Or, rather, what’s going well.

While I’m not yet collecting any PRs at shorter distances this season, I am having a great time running all these races. I still am not yet back to where I was roughly 20 months ago, at least as far as race times are concerned. That is a depressing reality that I try not to dwell on.

I do know that things are looking up in that I do seem to be improving and, perhaps most important, I’m not feeling anywhere close to entering the danger zone of overtraining that I spent so much of last year wallowing in. I was flat out exhausted so much of the time last year that it started to feel normal. After a break I’m realizing that it’s not normal. There’s the regular fatigue that comes with stepping up training, but that you can recover from during a pre-race taper. Then there’s the other kind — a kind of tiredness that settles in and becomes a part of you, then takes months to shake.

It’s only April. Yet I feel at a crossroads as far as the marathon is concerned. I’ve been burned by that lady five times out of my six tries. I really don’t know that I want to sit down and roast marshmallows with her again. Yeah, it’s only April, but if I want to do a fall race during the normal window of fall marathons (Oct/Nov) then that means I have to start getting my training ass in gear around July. That’s 10-12 weeks from now. Not so much time to consider the implications anymore.

From day to day, I swing wildly between wanting to give the long race another go, then realizing that the thought of bombing out again makes me feel physically and spiritually ill. I also can’t get my head around going back to running 90 mile weeks. I just don’t want to. It’s too much running. The more miles I run, the slower I have to run the bulk of them and the harder it is to do my faster workouts. What’s the point? Especially if all roads lead to a crap goal race as the reward.

The fatigue of training, it seems, is not the only thing that lingers. I seem to still be carrying the fatigue of failure and disappointment in my bones. I do know that every time I read someone’s post about the spring marathon they’ve got coming up, I am just so incredibly glad to not be them. That’s got to be telling me something.

These days, as I think about what to do in the fall, I find myself gravitating more and more toward the idea of making the fall a transition back to the full marathon distance in 2011 (assuming I ever go back). This is about all my brain can handle.

Once I’ve concluded my spring fling spent whoring around among various distances and dipping my toe (as I intend to) into crazy ultra relays, track racing and cross-country racing, I could then turn my attention to becoming a very good half marathon racer. It’s a distance that I love — long enough that you’ve accomplished something of significance, but short enough that you can do one every month if you want to.

What if I could run a 1:30 by the new year? Or a 1:26? What if.

Filed under: physiology, racing, recovery, training | 11 Comments »

Random crap

Posted on April 9, 2010 by threlkeld

TK calls these posts “Ellipses…”

I call them a great way to unwind on Friday afternoon, after the steam whistle has blown. Toot!

The Green Mountain Relay, and my commitment to it, is becoming more of a reality every day. I had to register and input my most recent (terrible) 10K time. Then I had to pick a shirt style (because that is the most important part of all of this — how I look).

Now I’m scrutinizing the various “race leg” sets and, like some clueless roundeye who’s wandered into a Dim Sum palace, I’m pointing helplessly at a few and saying, “Yes, I’d like to run these! I have no concept of exactly how running extreme changes in elevation, for around 18 miles over a 24 hour period — some of those miles in the dead of night — will affect me. But, dammit, I’m choosing with confidence and authority!”

Oh, right. It's the Green MOUNTAIN Relay.

The way it works is, the race is 200 miles long, divided up in to 36 “legs.” They are numbered (surprise!) 1-36. On a 12 person team, each runner will run three legs, evenly distributed. So, for example, runner 1 will run legs 1, 13 and 25. Some legs are harder than others, and a couple of them are fucking brutal. I’ll let some 25-year-old studs claim those.

But I am nevertheless among the masochistic majority, clamboring for the three-leg sets that are on the “hard” side of the spectrum. And I may not get one of the harder sets, since it seems I may be one of the slower team members. I still don’t yet know how I feel about this piece of information.

Also, on a related and disturbing note, the phrase “baby wipes” is beginning to appear frequently among team member communications. What have I gotten myself into?

So far, at least in email, the team is a fun crowd. (I’ve met two of them exactly once, although we’ve been members of the Running Blog Mutual Appreciation Society for quite some time.) Someone shared this photo snapped during last year’s race (this man was not on their team, by the way).

According to co-captain TK, "It was some freak running down the highway we saw while we were all in the van. It was the funniest thing ever and we all mocked him from the confines of our vehicle."

Edited: When I saw this photo, I knew this man reminded me of someone, but I couldn’t think of whom. This morning, it hit me. He looks quite a lot like a running Ron Jeremy. (That Wikipedia entry is worth a read, not the least of which because it reveals the existence of something call the Adult Star Path of Fame, located in Edison, NJ.)

On a totally different topic, I am cleaning up on the 2009 shoe closeouts. I’ve picked up Saucony Fastwitch 3s for $40 and Asics Hyperspeed 3s for $55 (Holabird Sports). Holabird doesn’t like grabby people, so they only let you buy one pair of the Hyperspeeds. I’m going to put Jonathan up to buying another pair (or maybe I can drop the cloak and dagger and just place a separate order). At this point, I’m doing almost all of my training in “racing” shoes (7.5 oz or lighter). I can’t imagine how I used to train in 12 oz. tugboats.

My shorts (or, rather, the elastic) have all decided to expire at once too. My mesh “comfort liners” have taken to flapping about like sails. I’m already showing way to much flesh when I go out as it is. I draw the line at sunkissed butt cheeks. I’ve got four pairs of new shorts on the way from Running Whorehouse.

I managed to destroy the watch face of my 301XT last week. I knocked it off the counter and broke the glass face right up the center. The watch still functions, but I’m sure it’s not waterproof anymore. I’m quite annoyed that Garmin thought it was a good idea to not only make the front of a sports watch out of glass, but actually raise the glass so it’s guaranteed to shatter if it gets hit. Great job!

On the running front, I’ve had nothing but good workouts this week (two of them, rather than just one; playing with fire), despite the freak heat wave, and I was zippy on my 7 mile recovery run this morning. So I don’t know what to think about Sunday’s 15K race. Maybe I’ll do well, despite my doubts.

Joe has posted about the upcoming Masters Mile at the Louck Games in White Plains early next month. I’m skipping it since it’s just a few days after the Long Island Half Marathon. I know my limits. But I mention it here because, like a lot of outdoor track stuff, not many people are aware that it’s there for the running. The more the merrier. I’m screwing up my courage these days to perhaps try a track race at Icahn.

We shall see. But, again, people, it’s out there, and that’s why I mention it. These are open races, no invitation or qualifying time required. Take advantage or this stuff will go away. And then you’ll have a bunch of sad people noisily clacking around in spikes.

Filed under: clothes and gear, meets, racing, training, westchester | Tagged: , , , , | 9 Comments »

Spring Training: Weeks Twelve and Thirteen

Posted on April 6, 2010 by threlkeld

With the crazy weather, insane workload and race-heavy weekends, I’ve neglected posting training.

A planet yawns.

Mileage has been very low the past couple of weeks, owing to all the racing. My pattern of one just one workout a week + race has continued. I had one very good race, one just so-so. Let’s review:

The last week of March featured just 50 miles (okay, 49.9, but who’s counting?) and was punctuated with a very good speed session on the track and then another good race on Sunday. Aside from feeling like crap that Saturday, primarily due to overindulgence the night before, I felt like a running god all week.

The following (last) week was a measly 35 miles. I took Monday off because my legs were totally shot from the race and I think it was a very busy work day too. Or maybe the weather sucked. I honestly can’t remember and I’ve been bad about filling in my training diary.

Since I was racing on Saturday, I did my speedwork on Wednesday evening. It went okay, but wasn’t anything to write home about like the previous week’s session. I probably should have seen it as a harbinger of things to come, but I figured I was just having a down day.

Saturday came and I struggled to break 45:30 in Central Park for a 10K. I’m somewhat inclined to blame it on hormones, since I tend to be very slow during the end of my cycle. Yeah, it’s the female troubles. This sort of thing has happened before (paragraphs 4-6).

Whatever. I’m glad it wasn’t a goal race. I took the day after off primarily because I had a monster work project to complete and after 10 hours of staring at a screen, then an abortive attempt to go shopping afterwards (stuff is closed on Easter; who knew?), I decided that I didn’t need the extra pressure of trying to get a run in before the sun went down.

Coach Kevin has been having major computer and connectivity issues lately so I’m winging it for the time being and just running however I feel like running from day to day.

I’ve got yet another race, a hilly 15K in Scarsdale, coming up on Sunday. Normally I’d be worried about not having a plan for the week. But like last week’s race, this isn’t one I care about particularly, so I’m not that concerned about what I do this coming week to prepare. It feels a bit like I’m coasting from week to week as it is.

Filed under: central park, coaching, training, westchester | 1 Comment »

Happy on the track

Posted on March 25, 2010 by threlkeld

I did a really good track workout today. I’m just so damned pleased and impressed with myself that I can’t stop me from obnoxiously posting about it. The session:

  1. Warmup run to the track (~2.5 miles)
  2. Assigned work: four cutdown intervals with 3 min jog rests. Goal times (paces):
    • 1600 in 6:40 (6:40)
    • 1200 in 4:55 (6:36)
    • 800 in 3:10 (6:20)
    • 400 in 1:30 (6:00)
  3. A couple miles cooldown on the track, followed by 1.75 mile run home.
  4. Tea and sandwich.
  5. Full workday sans lassitude.

Actual times (paces):

  • 1600 in 6:33 (6:33)
  • 1200 in 4:43 (6:20)
  • 800 in 3:05 (6:12)
  • 400 in 1:25 (5:42)

I was not running too hard. Also, it was windy today.

Hee.

Filed under: training | 10 Comments »

Spring Training: Week Eleven

Posted on March 21, 2010 by threlkeld

One nice thing about having only two hard workouts per week (or one plus a race) is that I’m typically feeling recovered and ready when the hard day arrives. For so much of last year I would arrive at a hard day and feel just ready enough to tackle the workout, but I rarely felt fresh going in. The lower mileage also contributes to this, I’m certain.

Either way, this has been such a big — and welcome — change that I’m wondering if I should go on a 10 day schedule, putting more recovery days between workouts, rather than shoving three into a 7 day period. Since I’m wary of piling on mileage again after this racing season, I’m thinking one way to combine big miles with big workouts again is to go back to high mileage, but with more recovery. Perhaps that would give me the benefits of high mileage without risking the kind of cumulative fatigue that plagued me last year.

So many ways to train.

On Monday, rather than run I took a one hour walk around our hilly neighborhood, primarily to stretch out my legs, but also to photograph the devastation from the storm that moved through over the weekend. Those photos are on Facebook, resembling photo sets from friends in NJ that look eerily similar. This was quite the storm.

In my last report I alluded to what Kevin called a “rite of passage” workout — something not only brand new, but newly challenging. On Wednesday, I did the first of these. Based on how difficult it was, I suspect I’ll be able to recognize such workouts in the future pretty easily.

I called this an “on/off tempo” run. I don’t know what other people call them, but that seemed to fit. After a five mile warmup I launched into the first of four sets of two mile combinations: the first at 7:15 (tempo pace for me right now), the second at 8:30 (mid-aerobic range). Rinse and repeat.

It’s been windy this week (more on this in a moment), and it was pretty windy on Wednesday. I tried to plan the run so I was avoiding giant mud puddles and other obstructions, but there was no avoiding the wind unless I ran inside. This was a rough, but doable, run. I never hit 7:15, mostly owing to either hills or wind. But I was happy with the times I did hit.

To be honest, it was not that difficult a run to do from a mental standpoint. In a weird way, I think my debacle in Sacramento in December, during which I was really suffering from mile 18 on, has created a permanent mental callous of sorts. I can suffer a lot for a long time now and accept it. It’s acceptable because it’s not as bad and never will be, at least not in any workout. If it is, I shouldn’t be doing that workout.

This doesn’t stop me from worrying about suffering like that again in a marathon. But, again, more on this subject in a sec.

I felt great after this workout, very invigorated. But I crashed later in the day and had to go to bed at around 8:30. I felt okay, but not stellar, the next day. I’m getting used to doing long recovery runs again, and I still think I recover better from them than I do from shorter, but more frequent, doubles sessions. On Friday I felt great and probably ran the recovery a little too hard. On the other hand, I had plenty of energy for doing the strides, which in the past I have often skipped due to tired legs or overall fatigue.

Saturday I felt like warmed over dog shit, primarily owing to having had too much to drink on Friday and then only getting six hours of sleep. So the morning run was terrible in all respects. The evening run wasn’t much better, so I cut it short, trimming two miles off for the week.

This morning I got up and felt good and ready for 15 miles at reasonably high effort. I drove up to Hartsdale and parked there so I could hit the car (and some Gatorade) at the halfway point. One thing I immediately noticed was the strength of the wind. I think I was in denial about it because I’d checked both major weather sites and they’d reported from 5-9 mph. It felt a lot windier than that, but I kept fighting it.

I felt good for the first six miles, most of which were into the wind. Then my stomach started to feel bad. Note to self: No cheddar cheese before a run. After a slow warmup mile my paces were anywhere from 7:45-8:15. I was trying for 8:00-8:15, so this was fine. But I just felt cruddier and cruddier as the run wore on. By mile 12 I was done and wanted to stop, but I had to turn around and run the last three into what was now at least 15-20 mph steady headwind. My effort went up into the low 80%s and paces cratered to 8:25-8:40.

As I was running along Pipeline, literally cursing the wind aloud, I realized that the last time I’d felt like this was around mile 10 of the Sacramento race. I’d done the same thing today: denied the reality of how much steady wind can sap your energy. I must remember to never do that again, not in a workout and especially not in a race. If I do that again in a marathon I should be shot for my obtuseness. Wind is real. You’ve got to adjust effort from the very start — or pay the price.

You know, it’s always something. If it’s not heat, it’s snow. If it’s not snow, it’s rain. If it’s not rain, it’s wind. If it’s not wind, it’s attack geese. It’s never a dull moment training here. There were some glorious moments this week when I was out in shorts, enjoying a mix of cool air and warm sun. I hope we get a little more of that before summer takes hold.

Filed under: recovery, training, westchester | 6 Comments »

Spring Training: Week Nine

Posted on March 7, 2010 by threlkeld

Although the workouts went well this week, this was the first week since I started up training again where recovering properly felt like a struggle. Although I was able to rally for the harder days, I felt the previous days’ effort accumulating on the easy days, as if I had a slow leak in recovery during the week. Yesterday I was exhausted and forced myself to go out and run, nevertheless cutting the planned nine mile recovery run short at 7.1, as the slog got harder and harder rather than easier. Then I fell asleep for two hours.

But my hard days went well. I was only trapped on the treadmill for three evening runs, all of them mercifully short. Everything else was done outside, mostly along my new route in Scarsdale. It’s also finally starting to warm up, and the snow is melting. The running path is still snowy, but I think it should be clear by end of day tomorrow or early Tuesday at the latest. As should be the track in Bronxville. It’s not quite warm enough for shorts, but I think it will be next week.

I’ve covered the tempo and speed sessions in a previous post. The other highlight was my tour of the Scarsdale 15K course this morning. I had a 15 mile run scheduled, the first 9 of which followed the race course. I haven’t run that particular race since 2006, when I ran a time of 1:25:30. I expect to do much better this year.

But, boy, is that a hilly course! I’d forgotten how cruel its design is, as well as how much it varies between two extremes: several miles of it consist of sneakily slight, but very long uphill grades, punctuated with the occasional short, very steep climb up. There are lots of downhills as well, of course, but they didn’t seem to offer much relief. The worst of it is mostly over by the 6.5 mile mark, but there is a very steep uphill just before the finish. I will have to remember to pace myself so I don’t die in the last mile.

Since after the nine mile mark I was winging it in terms of the course for today’s run, I guessed at distances. I got back to my car a bit short of 15 miles, but I was done for the day, ready for some water, a sandwich and the foam roller. Along with my more casual attitude toward paces, I’m also dropping the obsession with hitting nice, round numbers every week.

Next weekend the calvacade of races continues, with the NYRR 8000 in Central Park on Saturday. Then, on Sunday, if my legs aren’t fried I’ll do a 2 mile road race in Yorktown Heights, as Jonathan’s doing a 10K up there that day. Or I’ll just go be his cheering section if my legs aren’t willing. See Races for all the dirt.

One kudos to a fellow runner: Andrea broke 3:22 today at Napa. It was good for fifth in her AG. I don’t know what her goals were, but I’m hoping she was happy with that time, because she sure was nervous yesterday!

Filed under: racing, training, westchester | 6 Comments »

Good

Posted on March 5, 2010 by threlkeld

My coach, Kevin Beck, has an uncanny ability to assign the appropriate paces for workouts and predict race times based on current fitness. I am not the only runner who works with him who has noticed this talent. He’s usually within a second or two per mile. There have been a few times when I’ve not been able to hit a pace assigned, primarily when I first started working with him a little over a year ago, and then a bit later when I had an issue with overtraining, iron deficiency or both. And, obviously, when conditions have made hitting a reasonable time impossible. But, in absence of those factors, he is usually spot on.

This week I’ve done both my hard workouts (and most of my other runs) along my new 4.8 mile route in Scarsdale. On Tuesday I did a 14 mile run with the last 5 at tempo pace. Goal pace was 7:15. But it was very windy for 3 of the 5 miles. I came out with 7:18 avg. I was happy with this, considering the day.

This morning I headed back up there to do speedwork. The wind was up again today. I adjusted my expectations and effort accordingly, but nevertheless used the tailwind to compensate for the headwind when I could. Goal: two 1.5 miles repeats at 10:20 each. Average pace I got: 10:20.

It’s been a major pain to run in the streets. And this winter has felt endless — with the exception of a few balmy days in the 40s, bone chilling temperatures have been the norm since Christmas. I’ve lost track of how many times it’s snowed. But I’ve adjusted. I miss doing the faster work on the track. A session with 400m repeats (one of my faves) has been on perpetual hold until the track clears.

But I do have a point: Running these workouts in the street, where I’m dealing with hills and rutted pavement and garbage trucks and all manner of other obstacles, has actually been good for me. Unlike last year, I find that I’m no longer obsessing over every problem, be it wind or cold or rain or snow or hills. You can’t control this stuff. I go into these runs just figuring I’ll do the best I can under the circumstances. I’ve carried the same attitude into my races. The less I care about paces, it seems, the better I run.

Filed under: coaching, racing, training, westchester | 5 Comments »

Spring Training: Week Eight

Posted on February 28, 2010 by threlkeld

This week I dealt with a head cold and foul weather, but the training went well despite those things. The cold took hold on Tuesday afternoon, hours after a very good run along my new favorite 5 mile back-and-forth in Scarsdale. I ran along that stretch three or four times this week and it’s likely I’ll be up there quite a bit again this week as we had yet another of our “paralyzing blizzards” mid-week and now have another foot of filthy snow on the ground.

Fortunately, the cold was mild and the temps have been above freezing, so even if I have to run in the streets, they are at least clear of black ice. It’s the little things.

So I had some kind of pre-illness pop in fitness on Tuesday, rumbling along in 15mph winds and a mixture of sleet, hail and rain that turned the road to the consistency of semi-frozen bird shit for much of the run. But I still managed a decent pace.

Even the recovery runs later in the week were okay, consistently below my usual slugtastic 10+ minute mile pace both inside and out.

Then I put on my big girl pants and made a second attempt at doing last Friday’s spectacularly failed speed session again. But this time I did it by effort rather than trusting the treadmill’s pace readout (I also knocked the total down by two miles and removed one 1K repeat, it being a recovery week and all). HR topped out at 93% for the last one, right where it should be — and I felt able to do a fifth, but didn’t so I could save my legs for today’s trip to Scarsdale.

With my cold now over and a fairly windless/slushless day, I was able to cruise along at just under 8:00 for 13 miles in the 81% range. This felt like real progress.

I like my new loop, but it’s a little weird having to run it back and forth several times on longer run days. Today I had to run one two mile section twice and a three mile section three times. I’d run up the road, nod my head to someone shoveling snow, then, half an hour later, I’d come by again and the snow shoveler would still be there. It was very Twighlight Zone.

The disadvantage to running in the street, of course, is that you take your life into your hands. Or, rather, you involuntarily place your life into the hands of insane drivers. The worst offenders are typically SUV-wielding Robomoms with a cellphone clamped to one ear.* These ladies are out for blood. Today’s adventure was with the woman who rolled right through a stop sign at 15mph.

She was close enough to me that I could give her Canyonero a good whack. I have for the most part managed to cure myself of the habit of hitting people’s cars when they offend, but this was so egregious a transgression that I couldn’t stop myself. I don’t think she even saw me at the stop sign, since it was not without some twisted pleasure that I noted her well coiffed head swinging wildly around behind tinted windows, trying to figure out what just hit her car. My hand hurt and my HR skyrocketed because I was so angry at the cluelessness of surburban drivers. But it was worth the pain!

My next race (actually, races: I’ve got two back to back) is in two weeks. I’m feeling pretty good about things. Which is always worrisome.

* Driving while talking into a handheld cellphone is illegal in New York. But — like the laws forbidding riding a zebra in public while naked, or allowing a drunken monkey to play a theremin — it’s rarely enforced.

Filed under: everyday life, training, westchester | 9 Comments »

Random crap

Posted on February 24, 2010 by threlkeld

I’m looking for an excuse to stave off my evening run. Today is my sole day of doubles for the week. But I’ve managed to run outside for the last few days. This evening I need to take my 4.4 inside, after which we’re scheduled to get 4-8″ of snow. So the brief window of happy running outside has once again closed. On my fingers.

Since I ostensibly work in new media, I thought it was time to replace my 7-year-old piece of shit Palm device (the lowest end unit I could get at the time: the Zire) with something more up to date. Something that runs “apps.” I went for a 32G iPod Touch. Well, this thing is like crack! I can surf the web in the tub. I can go shopping with my list on something other than a post-it. I can sit in bed and play a game. I can listen to any episide of This American Life while cooking dinner. Whee!

Among the many apps I’ve downloaded and frittered money away on, two are relevant to runners: iPace and Race Pace. The second one covers the first’s functionality, but I didn’t realize that until later.

iPace ($0.99) is a simple conversion calculator. Plug in a distance and time and it will tell you the pace you need to run per mile and kilometer (and 400m for some reason). Or you can flip things around: plug in a distance and a per mile or per kilometer pace, and it will give you your finish time.

Race Pace ($1.99) is a little fancier. It’s basically a performance equivalent calc, much like the industry standard online version from Greg McMillan. Plug in a recent race time and you’ll get predictions for what that might translate into at various other race distances. You also get training paces for basic types of runs: tempos, long runs, easy runs and recovery runs. The paces are, for the most part, more aggressive (or optimistic; take your pick) than McMillan’s. But they offer a pretty good place to start when goal setting for your next race. You can also modify them to your liking in your iPod’s Settings area (something I only recently stumbled upon).

Speaking of paces, I’ve been tearing up the streets of Scarsdale the past few days, just as a nascent cold has started to take hold. I ran just shy of 10 miles yesterday in dreadful conditions (wind, sleet/hail/rain, slippery roads) at 8:21 pace at 80% effort. At lunchtime today I followed up with a recovery run at 9:27, or around a minute faster than those runs have been lately). I should get sick more often.

Filed under: recovery, resources, training, westchester | Tagged: , , , , , , | 4 Comments »

Spring Training: Week Seven

Posted on February 22, 2010 by threlkeld

This week was notable for two events: First, on Friday evening I officially went batshit during my fourteenth consecutive training run on the treadmill. Then, on Sunday I ran a surprisingly good race.

The rest of the week was meh. I doubt I would have gone so nuts had I not had so many doubles. But having a run every morning and evening inside began to feel like a form of punishment. What a relief after Thursday to only have singles to look forward to.

I’d thought that would offer a sufficient mental break from the monotony, but Friday’s failed speed session pushed me over the edge. After that I was so eager to run outside that I did the race on a lark, since it was really good racing weather. That turned out to be what my dearly departed grandmother would have called “a happy accident.”

That race was a confidence booster. Not only because I did better than expected, but also because it was five miles at 7:05 avg pace, with hills and wind, on tired legs. I need to run five miles under 7:00 avg pace in Central Park in three weeks. Yesterday showed me that with a proper taper this is no longer a long shot. I just need to get into my second corral early so I can start as far ahead of the sub-8:00 dawdlers as possible.

There’s not a whole lot else to say. I was scheduled to hit 75 miles, but fell short again slightly. It doesn’t matter. I appear to be thriving on what I’m doing, so I’m not going to sweat a few missing miles here and there. This week’s a down week, with just 65 miles and only one day of doubles. Good thing, as we’ve got shit weather predicted again, so I’m likely to be running a lot of those miles inside again. Send meds.

Filed under: central park, racing, training | 4 Comments »

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