Saturday's Run Pictures! (4/5/2014)

Rocks in my Nikes -_- bane of my existance

Beautiful little run around the trails by my campus! Every run there feels like the first time (: I was rocking the Nathan Vaporshape and my Nuun visor! Both made the run infinitely better!! I CAN'T WAIT FOR A REPEAT (:

(And of course I was running on SaltStick and GU!)

UPDATE!! (Disney, Upcoming races, and SPONSORSHIPS! Yay!)

HI EVERYONE!

I've been away far too long and I'm offering my deepest sympathies! (College has been crazy, but that's hardly an excuse for all you lovelies.)

Personally it was a bit rough around two months ago, but after one break-up (Bye Zach!), three hour long talks with my best friend (Hi Mae!) and about seventeen long runs (Sup Nikes?), I feel amazing! Don't let speed bumps turn into road blocks!

However right after the break up I went on an AMAZING trip to Disney World! And met some amazing people:

I also got to help out a little around the park (YES I'M A DORK)!

I finished the week with some time (and yoga) on the beach!

All in all it was a great week and I got to meet some really great people! But the best part of the trip was that I spent a lot of it getting to know a guy from back home, Kevin, over the phone. Our whole romance was a little unexpected, but after a month of dating it's getting pretty serious. This is our first picture together... it screams romance:

Okay so maybe we're both extremely dorky, but who cares? I really like it, and he seems to really care about my running which is a little unheard of for a non-runner! Overall he's just great and he's coming to my next race! WHICH IS IN 9 DAYS Y'ALL!!!!!

CHECK OUT MY RACE SCHEDULE HERE!

BUT THE BIGGEST NEWS!!!!

I'M NOW OFFICIALLY A SPONSORED ATHLETE!

YASSSSSS I am currently sponsored by GU Energy Labs until the end of 2014 (: I'm so excited! This is such an amazing experience and I can't wait to try new products and represent one of my favorite brands !!

Review! SaltStick Caps Plus (Courtesy of SaltStick Co.)

After much too long of a wait... HERE IT IS!

I have been training on my twice-a-week long runs with SaltStick® Caps for the past month and a half and I really like them! I tried out two types: SaltStick® Caps and SaltStick® Caps Plus, and definitely preferred the Plus, which you can get here!

SaltStick® was nice enough to send me samples, and was extremely patient while I logged my 100 miles on their product. It was easy to find someone to personally talk to, opposed to talking with a computer (which you all know is my pet peeve). 

Price wise you are paying high for a high quality product. However I've learned that skimping, money-wise, when it comes to what you are fueling your body with during a long run is just stupid. While SaltStick® is $29.99/100ct it's about 30 cents a capsule and 100% worth it. However, despite being justified, it is a steep price.

I have a tough time with salt when I'm running, but the Plus were just fine with my stomach! (So long that I didn't take them on a completely empty stomach). They are easy on your stomach because SaltStick® has added sodium citrate to this capsule and it helps to soothe you. Another thing I really liked about the Plus was the small amount of added caffeine, it was a nice little & subtle boost during my run! And I actually didn't take them with a gel, instead just an electrolyte tab!

Overall these are really great! And I highly highly recommend them (: They are definitely my salt of choice now! (sponsorship in the future? *wink wink*)

Company:	5/5
Affordability:	3/5
Quality:	5/5
Usage:	5/5
Overall:	A

Key Features! (from SaltStick.com)

• The ONLY electrolyte capsule formulated to closely resemble the electrolyte profile lost during activity: sodium, potassium, calcium and magnesium.
• Only 1 capsule per serving. Suggested use: 1 capsule per 20-60 minutes during activity
• Buffered salt composition that helps digestion and absorption
• Sodium citrate soothes the stomach
• Each capsule contains 190 mg sodium, 53 mg potassium, 14 mg calcium, 7 mg magnesium, and 100 IU Vitamin D plus 30 mg caffeine
• Caffeine is a legal ergogenic ingredient that increases alertness and reduces fatigue
• Vegetable-based non-GMO capsule composition; Bio-available active ingredients. GMP production in a facility registered NSF Certified for Sport®.
• Fully soluble ingredients allows option of easy preparation of a custom caffeinated electrolyte beverage with a pleasantly mild salty taste
• Contains only WHAT YOU NEED. No: herbal, trace, questionable components added. Vegetarian and Gluten free.
• No sweeteners- no high fructose corn syrup, no sweeteners of any kind
• Does not contain any World Anti-Doping Agency (WADA) or International Olympic Committee (IOC) banned substances
• Unique formulation is patent pending; Engineered by a Ph.D. chemist who is also a pro triathlete
• Saltstick® Caps uniquely includes vitamin D that helps the body absorb and utilize calcium.
• Great for effective rehydration during international travel, hiking and effects of alcohol and unfamiliar foods.

Well that was not the plan

I got to the gym and was extremely tired after being kept up til 3am (!!!) by an undisclosed individual. So I decided a strength work would be better than endurance, so I worked my legs, back, and arms. It didn't seem like an intense workout when I started. But by the end of it I was already sore.

Like seriously sore.

This girl was wrecked... and I run 10+ miles for fun!

It's all thanks to the personal trainer that my beauty queen housemate has! (I was there to support her, and she was there to kick my butt). After our arms I did the "Ab Burner" from my Nike Training Club app. I can only imagine how rough tomorrow will be.

IN TOTALLY AWESOME AMAZING SUNSHINE NEWS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I finally finally finally entered/paid for my NWHM and my Baltimore 10 Miler!!!

Only one more big race fee to go! (200 for a 5k, 13.1, and 26.2) 

xx

Molly

Sick + Snow + Training

Big storm hit my campus last night, but the snow turned to rain around 3am. So my college is still having class. And unlucky me got very sick last night. I thought I was getting sick and when I woke up I had absolutely no doubt. I have a fever, sore throat, headache, and chills. And that's just the tip of the iceberg, in general I just feel absolutely run down and terrible.

But my campus still has class so I'm currently sitting in Ethical Theories and I'm heavily delirious. This post will probably be taken down and/or ended tons of times throughout today.

My biggest worry is how this will affect my training. While it's only a minor illness, this will put me out of the running game for at least 5 days while I fully recover. Also running while on antibiotics (which I have a prescription for) can be extremely rough on your liver, so I'll be waiting until my antibiotic session is over.

I just want it to warm up so I can start running again and up my mileage!

Review! Nuun Hydration Tablets

Go to the store, right this second, and grab yourself some Nuun. You can get them online by clicking here! I LOVE THESE LITTLE BABIES! Order them today and they'll ship out to you within a week (: -- how great is that?

I love sports drinks, and I need them for the electrolytes, but a lot of time they can get difficult to carry, they can get expensive, and if you have food dye allergies (like me) they can get tricky. Nuun is different because what you are buying are the tablets to make an electrolyte drink. Nuun+16oz H2O+2minutes = an electrolyte enhanced drink! 

They are fast dissolving (none of that shake-the-bottle dance needed) and they taste amazing! A lot of flavor and a little bit of fizz. I hand them out to my friends like candy and trust me, we're all obsessed.

I don't know a lot about the science behind Nuun, I just know how they make me feel. They are great for the standard after run slump, but they are also my new substitute for coffee! While Nuun doesn't contain caffeine, it does contain a lot of electrolytes, which gives your body a boost! I love everything about Nuun, except their price and website. They are a little on the steep side (even though they are still cheaper than an average energy drink), and their website is difficult to maneuver. When I was looking at their products they didn't have a lot of the clothes/apparel that they had in graphics all over their website. Slight false advertising there, but it doesn't change the fact that Nuun is outstanding, and I highly recommend them!

Company:	3/5
Affordability:	4/5
Quality:	5/5
Usage:	5/5
Overall:	B+

When shopping for supplements...

When shopping for supplements the biggest advice I can give it to do your research. Don't just trust the guy on TV because he happens to have made a work out routinue that went viral, or the person at GNC because they're in uniform. While some people like those know their stuff, they tend to be the exception and not the rule.

Protein powder, salt tabs, recovery drinks, and electrolyte tablets are expensive. Trust me. The bill can add up quickly. So I have a list of a couple things that I like to keep in mind when I go shopping. 

Do both general and specialized research. It's as easy as just googling something broad like "essential vitamins and minerals" to get started. The problem comes with doseage and when to take what. For example, iron is vital for all people, however women from around age 15-45 need more iron than other women, and women in general need more iron than men. Make sure that in addition to the broad research that you dig a little deeper to find specialized doseages for your sex and age. (Google your age to the nearest 5, ie: 44= google 45, to get more results!)

Evaluate your goals and what products will best help you accomplish them. Runners (and most women) want lean muscles. Lifters (and most men) want large, powerful muscles. Competition lifters tend to want huge muscles, but aren't always concerned about their functionality. Look for special training plans, nutrition, and supplements for your goal. For example, I'm an endurance runner, so I need lean, powerful muscles with tons of stamina. So I personally op to take casein, which is a slow releasing protein, after I work out. My brother is a lifter and he tends to take whey protein. I don't know any of the science behind whey, so I won't even attempt to explain that here.

There is tons of free literature out there to help you figure out exactly what you need  to achieve your goals. Make sure to double and triple check everything, and if it sounds too extreme there's a chance it is, so keep digging!

Consider the "race day" or "competition day". When I train in my long runs I take salt tabs every 45min-1hr. Granted that's a little more than most people take in the cold months, but I personally found that I like it. I've found that my body needs around 450-550mg of sodium per hour to be up to par. So I train with those same levels (even though it's in the winter) because come race day I want to be used to running with that salt regiment. 

When training for your big day, train in the same way you intend to compete. This is more for racing, because I know competition lifters have a slightly different procedure on comp day. There's a phrase "nothing new on race day" ad I endorse it 100%. Race day is not the time to figure out that your stomach hates your gels, or that your salt tabs don't have enough mgs, or that your socks give you blisters. Prepare and plan and you'll have a great race day.

Happy running everyone!

Snowy days and the dreadmill

It's been snowy and a winter wonderland at my school for over a week now, which means a week of running inside. I know I could still run outside, but the idea of it truly scares me. I have reflective running gear but it doesn't really stand out against the bright white snow, and I never run in dark clothes.

So I've been running inside on the treadmill and it's just rekindled my disdain for long runs on a glorified hamster wheel. The only thing I like a treadmill for is to make sure that I am nailing times/splits during a workout. Other that that, I'm really not a fan.

So I've been running on one for a week and let me tell you, it's been rough. On mid distance runs (5-8 miles) outside I don't run with water. I stay hydrated enough during the day, and I just don't need it. But after only 2 minutes on the treadmill I reach for my water bottle, and I continue to do that in 2 minute increments for my entire run. That is why I don't like the treadmill, because I honestly feel like it makes me a mentally weaker runner. Instead of spending my run focused on my pace and internally training myself when to accelerate, reduce, or maintain my speed, I push buttons and then adjust my stride. It doesn't make me focused, it makes me lazy.

Another issue I have is finding the correct pace. Outside I can run around an 8 min:mile on a long run, inside it's at 9:40 min:mile. How is that possible? I honestly think it's because when I'm on the treadmill I shorten my stride without realizing and I cannot move as fast. And if I set the treadmill to 8 min:mile it's too fast. Because in a real 8 min:mile pace I naturally fluctuate because 7:50 and 8:30 as the terrain changes.

I really cannot wait to get back on the road and trails this spring. It's always so nice to run outside, it's like mentally stretching your legs or taking deep breaths. It has a calming feature that gym treadmills lack. 

Cold-Weather Running Gear

Source: glassphotography.com

Ah winter running. The most wonderful time of the year. Nothing says "yuletide" like frozen extremities and a thin layer of sweat between you and the jacket that is too thin in the beginning of your run and too thick at the end of it.

I personally have had my fair share of cold weather days, including on race where I competed in shorts and a singlet, while running through 4 inches of snow and sleet. Cozy!

Yep that's me. I was near frozen to death after that 6k, my normal skin tone is a lot less reddish, blue, I promise. I made quite a few mistakes that day that I vowed not to make again. Namely, I run in pants now. There are tons of different things you can buy to protect you from the winter chill, and I'm going to start at the bottom.

FEET

Traction. While we all love our running flats lets face it, they slip and slide as soon as things get slick. Snowy trails? Forget it. I don't want to risk spraining, or worst, breaking my ankle. These are Kahtoola MICROspikes. A little on the expensive side at $64.95 a pop, but absolutely worth it. They come in red and black in a variety of sizes. They are intended to be kept in your pocket or running pack and taken out and slipped on for snowy or icy spots!

Warmth. Most running shoes are extremely breathable. Which is nice in the summer, and troublesome in the winter. These are Drymax Cold Weather Running Socks and I love them. Fairly reasonable in price ($11-15) and I love the higher rise. In the winter a lot of times that little piece of ankle that shows gets really cold, personally when that happens it's similar to having a rock in my shoe, annoying and uncomfortable.




LEGS

Warmth and protection. In general I'm a huge fan of SportHill. They divide they're clothes into three zones based on the temp you'll be wearing them in! (How smart is that?). These are the Saga II Tights for women. They come with 7" zippers and gripper elastics around the ankles. They come in 7 sizes (which includes 2 length options), and are not only are they warm they are also windproof up to 35 mph! Tons of bang for your buck (the newest model is $109 when earlier models are cheaper they lack the leg zipper and other details).

UPPER BODY

Warmth. Placed in Brooks "Extreme Warm" category the Brooks Utopia Thermal is such a good investment (men's version: Brooks Utopia Softshell). Both versions come in a solid black, which is the little black dress of runners. We all need the classic black thermal (I'm wearing one right now). These are priced from $75 to 150 (men's). 

Warmth and visibility. Being warm is just as important as being visible. Especially because a lot of the coldest runs are at dusk and dawn. This is the Women's Nightlife Ess. Run Vest II (men's version: Men's Nightlife Ess. Run Vest II). These Brooks vests are set a $75 and absolutely worth it. Place in their "Warm" category these vests are perfect to pair with my next piece of running gear.

Toasty arms. Complete with thumb holes and a key pocket the Asics Thermopolis LT Arm Warmers are great for runs that are going to start cold and end mild. Once things start to get warm just roll them off and stow them in a pocket. They can even be used as a base layer under a running jacket! They also come with gripper elastics so you don't have to worry about them riding up. These little babies are right around $24 (which is pretty standard for arm warmers)!

No numb fingers! If you're looking for thin mittens that are still super warm the Saucony Ulti-Mitts are made for you! At $45 it seems a little pricey for "just" a pair of mittens, but that's exactly what they are not. These little babies are mittens are a 3 in 1 miracle. Not only do they have the classic mitten to glove conversion, but they also have a convertible thumb and fore-finger option, that come with silicon grips. When not in use you can fasten them together with their magnet fasteners and stash them in your pocket!

HEAD

Warm necks and face. A gator is a must have for cold weather running. You need to protect your neck, cheeks, and if it can can convert into a balaclava that's just icing on the cake! The Mountain Hardware Hardface Stretch Convertible Balaclava can do all of that. It might be a mouth full to say, but it's definitely affordable at only $35. Comes in black and grey.

Ears. Sometimes it's chilly, but not chilly enough for a balaclava. That's what ear bands are for! The Brooks Infiniti Headband  is only $18 and uni-sex. The cut of the headband allows it to be worn like a headband while still fully covering your ears. If things get too steamy simply cuff up the ear covering section! The best part? It comes in 8 colors! So there is absolutely one in your favorite color!

HEY ALL!!

This is Molly coming to you live from the middle of my run! You might be wondering: Molly, why are you blogging and not kicking your butt into hire gear? Well I'll tell you.

While running with your dog is a beautiful thing, it does not work with my little pup, Dory. 

This is Dory.

I took her out for our first run together today, and I figured we'd start slow. I would run two miles with her, loop back to the house and drop her off, and then continue my run.

We are approximately 7 MINUTES into our run and Dory had to stop. She didn't have anything to do, just wanted to sit. She's 18 pounds and I couldn't move her. So we sat for 20 minutes. Then I decided this would not work, at least not today. So I picked her up and figured I could carry/jog her home. She loves being carried like the little diva she is, so I wasn't worried about her. And I thought "Hey it's only 7 minutes, right?" Wrong. 

I am not a carry things and run without your arms girl. I need my long swinging willow arms to push my legs, and instead they were wrapped around a hot, furry sausage that was trying to lick my face.

So the reason I'm blogging? Because I'm also walking, whilst balancing my pup on my hip. I have a mile left to go. And I know Dory isn't going to walk any of it.

Moral of the story? Have a dog that likes exercise, not a diva that likes sleep.

This is Dory after exercise lasting more than 4 minutes.

She is pretty cute though...

Be Smart, Be Safe, Be Strong: Tips for Runners

Source: thegreatillusion.com

Here are a few tips that I try to stick to when I'm running, just to keep me safe and focused.

1. Invest in a RoadID. My motto has always been to be proactive and not reactive. The time to get a RoadID and make sure that you are covered in case of an accident is before one happens. I waited until after I was almost hit by a truck. No one wants to think about the dangers that accompany running (biking, swimming, etc.) but they are there and you need to be prepared.
2. Brush up on safety tips. Again, be proactive and not reactive. You can look at my safety tips by clicking here.
3. Go watchless. We've all been there. You start a run, feel sluggish, get cotton mouth, and look down to see that you've only been running 3:27. It's incredibly discouraging. While your watch can be an incredibly useful tool in training, it is not necessary if you are just running for distance. 
4. Psych yourself in. There's a phrase: Running is mental. And it's completely true. Sometimes when you're running you can psych yourself out, your body can feel tired or heavy and negative, "I can't do this" thoughts start to creep up. It can happen in a short run or a marathon, distance doesn't matter. When this happens ask yourself this "If someone's life depended on it, would you stop?" Asking yourself questions like this seems very dark, but it prompt a psychological response and awakens your Phase II of running. It's your Phase II that carries you through most of the race.
5. Train smart. Follow the 10% Rule: Don't increase your mileage by more than 10% a week. R.I.C.E.: Take care of and prevent injuries with rest, ice, compression, and elevation. Have a good training plan that includes a taper before your race and race smart! Follow the nothing new on race day rule! Make sure you've worn all the clothes you're going to wear, and make sure you've used all the clothes and products before the gun goes off.

Minimal Running Shoes: My Experience

My favorite Disney princess is Pocahontas. Why? She runs around barefoot. I'm serious! That is why I love her, and why I hated running in what I now refer to as my moon boots. When I first started running I was told I over-pronated, and I never questioned it again, however my feet have changed since I was 11. While I do have some pronation I also have the ability to control how my feet hit the ground because I have a strong lower leg.

When I ran in my moon boots it felt like I had slabs of cement on the underside of my feet. I slapped the ground everywhere I ran, and it hurt. I had runners knee, plantar fasciitis, ITB syndrome, and my muscles were actually pulling away from my bone up and down my leg (there was significant bruising). After she examined me, I was told by a sports trainer, that it was coming from "how your body naturally is". How my body naturally is? My body naturally hated me? I bought her little schpeal and I also bought orthopedic insoles. 

As if the problems could get worse.

I was limping instead of walking.

I was then told "try running to warm up your muscles and get them to relax". So yes. I then limp-ran on my injuries.

Eventually the pain was so bad I had to stop running. Getting out of bed wasn't painful, it was excruciating. I have run and competed on injuries, and I have toughed out a lot of pain, but there is nothing like bone pain. 

I figured that my body hated the sport, and that despite my passion for it, my running career was over at 18. Over before it began.

Months later, when I could walk normally, I had a bad day. As most runners know, a bad day can be a perfect running day. I didn't have my moon boots at school, but I had some Nike Frees that I had bought because they were pretty, and I figured, why not? A 2 miler won't kill me. 

The first thing I noticed was the silence. I didn't slap at all, the soft Frees molded to my little lady feet that were too weak to bend the sole of my moon boots. It was freeing, I felt amazing. It didn't matter than my cardio was weak compared to how it used to be or that my legs were tired before I made it to the end of the block, I was running and I was thrilled. So then...

A two miler turned into a 7 miler. When I got home I felt great, but I figured it was the calm before the storm and decided to RICE anyway. Aside from muscle soreness I was aces the next day. I thought it was a fluke, but curiosity got the better of me, and I went for another run. Just 3 miles. Just to see.

Again I was completely fine.

I continued running in minimals for the remainder of the semester, never once experiencing anything that a day of rest or frozen peas couldn't fix. 

The day I returned from break I put on the moon boots, to see how it would be (I'm a sucker for experiments). By the end of my road I knew something was up. It wasn't pain, it was just like I was having a harder impact with the road...and something was way off. Dull aches were coming back and I didn't want to push it any further, so I turned around, and walked home.

I refuse to run in a shoe that is not minimal from now on, I don't need the extra support, my body is done forming itself! I don't need the extra support and stability and orthopedics -- I'm no longer a growing 11 year old! The moral of this story is to get your feet rechecked frequently, especially if you've been running in the same model for a long time.

I ran in the same model for over 8 years, and changing that was scary, and I still have a lot of nostalgia for those shoes, I mean, I ran my first race in them, I won my first medal in them. But at the end of the day, they didn't love me as much as I loved them.

If you want to learn more about transitioning to minimal running and all the benefits it can yield click here!

Female Fitties: The 3 Most Common Struggles

While I'm a runner I have participated in my fair share of sports, from lacrosse to soccer to gymnastics and dance, I've seen it all and had almost every injury and issue in the book. While a lot of issues that can arise in exercise cross gender-lines some do not, there are plenty of "lady-only" issues. Here are the top 3:

1. Iron. We bleed every month and lose tons and tons of iron. The average adult woman need 15-18mg of iron per day, but because women typically eat less than men they are more at risk of anemia. Runnersworld.co.uk says that "Good sources of calcium are dairy products, dark leafy vegetables, broccoli, canned sardines and salmon, while foods high in iron include liver, fortified dry cereals, beef and spinach". Try to incorporate these foods into your daily meals, but do not take an iron supplement before consulting a doctor as high iron levels can be toxic to your body.
2. Periods. But more specifically cramps. When I have cramps I don't want to leave the fetal position, much less leave my bed. But on days when my cramps are at their worst I drag myself to my closet, put on my running clothes, and I go for a run (walk). Start small, just a half mile, now a mile, now 4 miles. Focus on your breathing and the pain will melt away before you know it.
3. Boobs, Butts, and Feminine Bodies. Men and women are built differently (as I'm sure you discovered in the 5th grade), and so our bodies take impact (like smacking cement on one leg with twice the force of your body weight - ie: running) differently. In fact the reason that you hear that slapping noise is because your shoes are too stiff (and your less muscular female foot cannot bend the material). Another example of women being the under-dog is a single leg squat. While both men and women can complete this movement it is more stressful for a female's body. This is because a female's pelvic girdle is wider and enhances the valgus stress on the knee. For the entire list click here. 

Sources:

active.com

med.nyu.edu

runnersworld.com

runnerworld.co.uk

running.competitor.com

My Next Goal: Ultra-marathon

I ran my first marathon a few months ago and found that what many people in the running people are complaining of is true, marathons are becoming too saturated. When I was running that race I passed people drinking Maryland's trademark Natty Boh on the course, and that's not the kind of race I was excited for.

I want a race full of other people that are trying to find their limits. And I believe that 4Deserts is that race, or should I say those races? But I don't want my first ultra to be out in the middle of the desert, so I'm hoping that I can race a practice one in 2014!

My First Marathon

4:44:55. It was heart-breaking. It was too long, way too long. I had hit the 13.1 at 2:05:xx and I was not anticipating the extra 30 minutes on my time. I had no idea what to think, I didn't run this marathon to place in the top 15 or qualify for Boston, I ran this to prove it to myself that I could do it. And as I crossed the line I felt a huge amount of disappointment. I was disappointed in myself. I was disappointed in my training and how I had prepared and how I had built myself up in my mind, but not in my body. I was embarrassed.  

Baltimore taught me a few things. 

1. Train like a champ. While crappy training can be made up for with adrenaline in a 5k (what I typically ran) it will do nothing for you in a 26.2, except maybe hype you too much and then you'll waste tons of energy in the first 5 miles.
2. Race day fuel is key. I should have been taking Nuun tablets or something! Something that I was familiar with. I love the product I actually used so I'm not going to name it, but I should have trained with it more before I went off and just tried to "wing it" race day.
3. Giving up on yourself is the worst feeling in the world, and it's completely preventable. The second I finished that race I should have been elated and instead I felt like such a failure. I felt like I couldn't do anything right. It was a huge self-esteem blow. But if I had just trained prior to the race I would have felt so much better after! And not just trained my legs, but trained my mind. I was under the impression that doing poorly meant I was a failure, when I should have been thinking of it as an opportunity for growth! 

There is so much ahead of me that I wouldn't have even dreamed of before running that marathon. It was huge learning opportunity and I highly encourage everyone to go try their hand at the half or full.