Getting Back on Track

This morning I didn't have as much competition for the treadmills at the gym! I started with 30 minutes (6.05 miles) on the recumbent bike, then 36 minutes (3.02 miles, with an 11:55 m/m avg pace) on the treadmill. I felt great to belt out a longer run this morning. I wasn't sure, when I started, how much I'd feel like doing.

So, I've ended up with just over 80 running miles for November, and am down 1.2 pounds for the month. Considering a chunk of that time was recovery from the half marathon, and that Thanksgiving included a flu bug and not so much exercise, it was a decent month, all in all, on the diet and fitness front. I'm going to keep on plugging!

My ideal December? 100 miles of running and losing 5 lbs. We'll see!

Back to the Gym

After a little waffling, I went to the gym this morning, and ended up feeling much better!

I started on the recumbent bike to warm up, but by the time I was ready to try running some on the treadmill, all five treadmills were full. I went 40 minutes (7.29 miles) on the bike without someone getting off the treadmills. I got on the elliptical machine for 10 minutes (.84 miles), which was a change of pace. A treadmill finally freed up, so I hopped on for 5 minutes (.40 miles), so I could record that I'd run some today! The whole workout felt surprisingly good, and I'm thankful for that, since I haven't worked out since a short stint Wednesday morning. I was afraid of beginning to lose some fitness.

My mileage for the week and the month will be a little puny, I'm afraid, but these things happen.

No Race Today

Nope, no Turkey Trot for me today. My temperature got up to 102.2 last night. Ick. So, I'm laying low so far this morning, as I've got plans to join George's and my family for Thanksgiving dinner this evening. My fever is down and my sore throat is feeling better.

Boy, I'm missing running this morning! And I was so looking forward to running the 8K road race, a new race distance for me. Oh well. As George pointed out this morning, there are more races coming up, including the Jingle Bell Run in early December that I've signed up for.

Oh Bother

I woke up feeling a bit lousy this morning, but I went on to the gym, hoping I could shake it. After 30 minutes (5.37 miles) on the recumbent bike and a whopping 5 minutes (0.37 miles) on the treadmill, I called it a day and went home to get ready for work. Blah. I was on tap on work only half a day anyway. By then, I had a sore throat, slightly stuffy nose, and ached all over. Now, at 5 PM, I have a 101.2 degree temp! Yikes! I have an 8K Turkey Trot scheduled in the morning. :-/

More Crosstraining

This morning I started with the recumbent bike, as I often do, riding 4.07 miles in 20 minutes. I was going to stop at 15 minutes, but all the treadmills were full! (The gym has been pretty full the past 2 mornings. Today I got there 15 minutes earlier than yesterday, hoping it would make a difference. Guess people are burning pre-Turkey Day calories!) I ran on the treadmill next for 31 minutes and 2.53 miles, and finished with 16 minutes and 1.31 miles on the elliptical machine. I was tempted to run more miles on the treadmill, but a little voice inside my head has been telling me to stick with crosstraining these days.

Meanwhile, I've signed up for the Coach Bubba 20k race in February, and I'm excited about that! I'd signed up for the accompanying 4-miler last year, but got injured a couple weeks before due to high mileage, and couldn't run it it. That's probably why crosstraining is on my brain!

Looking Back

Yesterday afternoon, while George played a new board game with his cousin and brother, I stayed home to relax, and ended up on the laptop, inputting my exercise minutes from earlier months into SparkPeople.com, to make sure my point total was up-to-date. SparkPeople isn't even my favorite exercise/weight tracker, but you'd think it was yesterday afternoon! It has its pluses and minuses, for sure. But yesterday, it was all about my points total being correct. Of course, the points are worth nothing except a virtual trophy badge (which gets flashier, the more points you earn for various things, one of which is exercise) on one's start page. I just had to do it!

What started out as a silly motivation turned out to be an interesting look back at my exercise and weight. I was reminded in black and white that when I've exercised the most over the past year, the weight has come off more easily. I could even tell that when I did more running, the weight was easier to keep under control. Of course, I ran so much I got injured, and that did a number on things, but forced me to crosstrain.

So, I made it to the gym this morning, and made sure I had enough time to get a full 60 minutes in. I did 20 minutes (3.75 miles) on the recumbent bike first, then 40 minutes (3.27 miles) on the treadmill. Good workout this morning!

Back on the Treadmill

I was so spoiled by yesterday's beautiful 5K race course! I suppose I should run outside more! :) I was back inside the gym this morning, starting with 15 minutes (3.1 miles) on the recumbent bike. I followed with 3.8 miles (46 minutes) on the treadmill. This turned out to be my longest run of the week, thanks to the race yesterday, as well as my fastest average pace of the week (12:06 min/mi)! I know it's not supposed to work that way, so it's interesting that it did. My legs were a little shaky for a while afterward; now my legs just feel a bit tired. Maybe I'll use that as an excuse to take a hot bubblebath tonight!

Race Report: 2008 Apex Turkey Trot

I had a fun time at the Apex Turkey Trot this morning!

The skies were clear and blue, but the temperatures were in the 20s! Brrr! This was the coldest weather I ever remember running in, so I bundled up with two shirts, long leggings, gloves, and a cap while I warmed up.

This is one of my favorite race courses in the area. It goes around Lake Pine on the Cary/Apex border, and it's just so pretty! The course is fairly flat too, with just a couple of hills worth mentioning.

Before the race, I met a lady who was running her first 5K ever, and a man I've seen at nearly every local 5K I've run in! It was nice to get both their names, and look forward to seeing them at future races. I also saw a bunch of girls who were from a local elementary school, who were with their adult running buddies. It seemed to be a Girls on the Run sort of program, and all the participants had pink t-shirts on with their elementary school on the front, and "Run like a girl!" on the back. It was so nice to hear the buddies encouraging their girl running partners along the way! Sometimes I even pretended the encouragement was for me too! :>

I'm waiting to see the official results, but think I crossed the finish line in about 39:05, which was a course record for me, and the fastest 5K since my injuries back in February and March. Next stop, 5K wise, will be a sub-39-min. 5K!

Treadmill First!

Today I got on the treadmill FIRST, after yesterday morning's struggle to get a turn on the treadmill. I ran 40 minutes (3.27 miles) at a 1% incline. Then I got on the recumbent bicycle for 15 minutes (3.15 miles).

Tomorrow I'll be running in the Apex Turkey Trot 5K. Gobble gobble!

Crosstraining at the Gym

I'd planned to start on the treadmill at the gym this morning, but three of them were in use and two of them were broken! Arrgghh! So, I spent 21 minutes (4.12 miles) on the recumbent bike. My timing for getting on a treadmill was off, so I got on the elliptical machine for 12 minutes (1.03 miles), before finally getting on the treadmill for 25 minutes (2.05 miles)!

I also took two walk breaks at work today, so I feel like I really crosstrained today!

On BuckeyeOutdoors.com, I signed up for a weight loss challenge to lose 10 lbs. between now and Christmas Day! Yikes! This challenge feature is new on BuckeyeOutdoors.com, one of the best online workout trackers around in my opinion, so I can't wait to see how it works. It's got me motivated to see my little weight scale move (and not be last in the group!). I'll let you know how it goes! :)

More of the Same

The blahs have continued a bit, but I still made it to the gym this morning. I did 20 minutes (3.55 miles) on the recumbent bike, then 32 minutes (2.55 miles) on the treadmill. Keepin' on keepin' on, as I have a 5K road race this weekend. I think I'll be glad I pushed through, but maybe I need to shake things up a little. One thing I'm thinking about is doing a water aerobics class at the gym I belong to that's closer to work.

Tuesday Morning Blahs

I've noticed a pattern on the mornings after I have a Monday night meeting, which is twice a month. As hard as I try to wind down after the meeting and get to bed, I rarely feel refreshed enough to push myself at the gym the next morning. I seriously considered taking today off from the gym, making it a "rest" day, but I decided to go ahead, knowing I'd be glad I did. I'm still tired, but I am glad I went.

I did the bike-run combo again this morning: 20 minutes (3.56 miles) on the recumbent bike, then 30 minutes (2.41 miles) on the treadmill with a 1-1.5% incline.

I continue to enjoy the book about the New York City Marathon.

New Running Week

Although I got to bed late last night, I felt pretty good at the gym this morning. I didn't try intervals for the first time as I'd planned, but I still had a decent workout.

I started with 15:01 minutes (3.68 miles) on the recumbent bike, then finished with 40 minutes (3.22 miles) on the treadmill with a 1% incline.

On the reading front, I recently started the book A Race Like No Other: 26.2 Miles on the Streets of New York, by Liz Robbins. This book is about the 2007 New York City Marathon, and it's been an interesting and motivating read. Now I'm thinking a lot more seriously about training for a marathon!

Tired Workout

I was still a bit tired from yesterday's 6.2-mile run when I got up this morning, a bit surprising, since I had a good nap yesteday and slept well last night. I've been pondering about this since I had several 10+ mile training runs before the half marathon, and I feel like I should be up to snuff on a 10k! Some possibilities I've come up with so far:

1) Residual tiredness from the half marathon race
2) I need to continue to work on my endurance
3) I need to work on recovery, with food, stretching, both, or something else
4) Maybe it's an overall nutritional thing

I did run about 7 miles more than I did last week, though last week was my first week off the half marathon, so it was all about recovery and taking it easy. My total mileage this past week was 21.34 miles, not huge, and actually a little less than my average week for October. Ah, well.

This morning, I started with the recumbent bike, riding for 30 minutes and 5.35 miles. Then I ran for 21 minutes and 1.71 miles on the treadmill, with a 1% incline. That's a 12:16 m/m average pace, my best for the week.

Another Run on the American Tobacco Trail

I had a hard time getting out of the apartment this morning for my workout. I finally figured out I needed a break from the gym, even a small break would do. I peaked outside and noticed it wasn't raining, so I grabbed my Garmin Forerunner, hoping I could run in the neighborhood for a little while before the rain started. I got to my car, and the forecasted rain didn't look as threatening as I thought it would. I asked myself what would make my workout, and the quick answer was, "American Tobacco Trail!" I ran there for the first time three weeks ago and really enjoyed it, so I headed back there this morning. Eventhough I had week-old running shoes on, I decided not to worry about the weather, whatever may come.

The weather, by the way, remained very cloudy and pretty windy at times, which felt great! I wasn't sure how far I wanted to run this morning, but I knew it wasn't the 10 miles I'd kinda hoped for early in the week. I'm still just a tad tired from the half marathon, and my legs are still a little heavy-feeling--not as bad as this time last week, but just a little. Once I started running, I thought I'd go 5 miles, but at the 2.5 mile mark, I decided to go for 6 miles. I turned around at the 3.05 mile mark, and decided to stretch it the end for a 6.2 mile long run in 1:43:21. The pace is slower than I'd hoped, but since I was tired, I took some walk breaks. I must admit, it was very pretty on the ATT this morning, even with the heavy cloud cover and wind. There were a lot of leaves in the air and on the trail, a very fall-like day. I enjoyed the scenery! :)

Feeling Better

Got to bed early again last night, and it's amazing how much better I feel this morning. Big surprise that it showed in my workout this morning!

I started with 20 minutes on the recumbent bike, for 3.63 miles. Then I ran 3.06 miles in 38 minutes on the treadmill, with a 1% incline. I did have some minor pain under the toe bridge of my right foot, but it was easy enough to run through.

George and I didn't revisit the whole walk/run/workout thing last night, and it was a relief to let it go for another night. I've had a chance to think through things some more, and I'm sure we'll come up with a plan that will be good for both of us.

Slug

This morning I felt a bit like a slug, eventhough I got plenty of sleep last night. George and I had a tough conversation last night, and got going on a different conversation this morning, so I was late getting to the gym. I've been mulling over that conversation ever since....

George asked me this morning if I'd go on a brisk walk with him one weekend morning soon to see if he could finish a 5K walk in less than 50 minutes or so, so that he wouldn't come in last in a 5K run/walk. He wanted me to do this walk with him on his schedule and at a location picked by him, in place of my workout for that day. (He said he didn't want me to be sore when I went with him.) When I hesitated, that didn't go over well with him, as it came across as unsupportive. :(

I've been thinking about it today, his proposal and my reaction. It has gradually dawned on me (and not for the first time) that my workout time is MY time, time to think, to hash through things, to listen to music or podcasts, al without interruption. For that stretch of time each day, I'm taking care of myself, and I'm in control of that time. No one else directs my workouts. It's all about me. The rest of the day, I'm responsible and interactive. But, for that 30-75 minute window every morning, my introverted self gets to recharge.

I need to figure out a way to convey that to George in a non-threatening way, and to work out a time and place to support his efforts and walk with him.

Meanwhile, back to my slug-like workout this morning: I rode the recumbent bike for 15 minutes (2.53 miles), did the elliptical machine for another 15 minutes (1.19 miles), then ran on the treadmill for 15 minutes (1.18 miles). All less than yesterday, eventhough I had more rest. Some days are like this, no?

I Did Work Out Today!

I just realized I had such a busy morning before work that I forgot to record my workout. Since my total exercise was 70 minutes instead of the usual 30-60, that accounts for my big rush to get ready for work. (I must get up earlier, I think!)

Anyway, I started with 15 minutes (2.61 miles) on the recumbent bike, then 15 minutes (1.25 miles) on the elliptical machine. I was planning to do 20 minutes or so on the treadmill, but ended up doing 40 minutes (3.25 miles) of running. It all felt good once I got going, but I've just gotta be more consistent about going to bed earlier. It was another late night last night.

Business as Usual

I went to bed early last night, so I was feeling a good deal better at the gym this morning! I rode the recumbent bike for 20:02 minutes (3.57 miles), then ran on the treadmill for 40 minutes (3.14 miles), mostly at a 1% incline. It feels good to be working out better.

Getting Back on Track

Late yesterday, I starting feeling the post-half marathon exhaustion starting to lift, thank goodness! I was wondering how long it would last, or if something else was going on in my body or mind. I think the new pair of running shoes has helped, both physically and psychologically. The new cushioning helps my feet, legs, and hips, and the new shoes mark the new I'm-a-half-marathoner era.

This morning I started with 2.77 miles (15 minutes) on the recumbent bike, and followed it with 2.8 miles (35:07 minutes) on the treadmill at a 0.5-1% incline. Felt good to run a bit farther in training.

New Shoes

Yesterday afternoon, I got a new pair of Brooks Adrenalines at Raleigh Running Outfitters. While the sales person had me try on a couple other brands, I ended up going with my third pair of Brooks Adrenalines. I used them this morning for the first time, and it felt good to be in a pair of new shoes.

I started with 30 minutes (5.26 miles) on the recumbent bike, then 1.76 miles (23 minutes) on the treadmill. When I first started running, my right thigh hurt a little, but the pain stopped within a few seconds.

While I was on the recumbent bike, the person riding next to me was munching on a pack on Lance Toastchee crackers, the orange ones with peanut butter in the middle. That ranks as the most unusual thing I've seen someone eat/drink at a gym. Before that, the most unusual thing I saw someone eating or drinking at the gym was a Diet Coke.

Last night, I flipped through a running book on my shelves, and found a paragraph about race recovery, which talked about training and racing recovery times. The writer recommended taking a day for every mile to return to training mileage and intensity, and to double that number before racing again. So, given my race last Sunday was 13.1 miles, the fact that I'm still not back to normal training after a week sounds okay, if not normal, especially considering it was my first half marathon. Now, according to the formula for racing again, I should wait 26 days before competing in another race. Okay, so I only waited 6 days before racing again. No wonder I was slower than normal, and didn't have much kick at the end. I'm still glad I ran, but now I feel better that I'm not back to normal yet. I know that "normal" is different for different people, too.

Race Report: Free to Breathe 5K

I ran the 2nd Annual Free to Breathe 5K in Raleigh this morning. My running life is short enough that there are few races where I can say I've run in all of them, but I can say that about the Free to Breathe 5K. :)

It was a 9:30 AM race start, and I normally do my running (and exercise in general) earlier in the morning. I wasn't grumbling this morning, though, because it was raining early, and I wondered if this would be my first race in the rain.

I got there about 8:15, and the place I parked was actually a pretty good walk from Race Central. After picking up my packet (which was a little disorienting, because I had to go back and ask for safety pins for my race bib, then I had to go back and ask where to get my timing chip--usually they give/tell you all that), I walked all the way back and moved my car a little closer, just before the heaviest rain of the morning started. (I was glad I was still in my car.) Thankfully, the rain lessened and stopped at last, and it became a pretty North Carolina fall morning.

The race course itself was near the start of last weekend's City of Oaks Marathon and Half Marathon. I've been battling fatigue all week from running the half marathon myself, so I was wondering how I'd do this morning. I decided to use it as a training run and not worry too much about the time. I found out just before it started that the course was kinda hilly, which I knew would probably slow me down a bit. I'm thinking a 45-50 minute finish wouldn't be the end of the world.

I decided to start out using the Galloway method, run-walk-run, to see how it would help. I started with a 3-minute run, followed by a 1-minute walk, but some early hills sent me into 1-1. Mile two seemed to be a lot of decline and flat territory, so I ended up running straight for over a mile, then ran/walked some wierd combinations of the last .8 tenths of a mile.

I ended up finishing somewhere around 41:05, still waiting on official and chip times. It's slower than my last few 5Ks, but I knew going into it that I was tired. It's the first time since last Sunday that I've run that long. Here's to a faster trot on the next 5K in a couple of weeks!

Dragging This Morning

Although I got to bed early last night, I had to drag myself out of bed this morning! I made it to the gym for a shorter workout:

25 minutes (4.25 miles) on the recumbent bike
20:01 minutes (1.51 miles) on the treadmill, 1% incline, slower than unusal

I'm hoping to get to bed early again tonight. Blah.

Here's to Running!

I was just looking at my Flickr pictures, and noticed the difference in these two shots. Interesting contrast in a lot of ways.

The top picture was taken April 8, 2006, before the first 5K I did in this running life. I came in last place in the recreational division of the Cary Road Race 5K, in a little under an hour. They pulled the time clock down right behind me. (As it happens, this was about four months before I checked into the Rice Diet Program.)

The bottom picture was taken this past Sunday, November 2, on the course of the City of Oaks Half Marathon.

Slightly Better

I get to bed earlier last night. While I'm not as sleepy, I'm still tired--but not quite as tired. I'm still recovering, but making progress.

At the gym, I rode the recumbent bike for 25 minutes and 4.4 miles, then ran on the treadmill for 30 minutes and 2.33 miles. Slower, but that's okay.

Sleepy Morning

I had another busy day and evening yesterday, so I was still dragging this morning for my workout. I did 15 minutes on the recumbent bike (2.44 miles), then got on the elliptical machine for 20 minutes (1.65 miles). I got off to head for the treadmill, just as the last open treadmill got a customer! So, it was back on the elliptical for another 5 minutes (0.41 miles). I finally got on the treadmill, this time for 20 minutes and 2.01 miles. Tonight, I get to bed early.

Keep On Keepin' On

I made it back to the gym this morning, though I was pretty tired after yesterday's long day. I warmed up with 25:01 minutes (4.32 miles) on the recumbent bike, then 15 minutes (1.25 miles) on the elliptical machine.

While I was getting on the elliptical machine, the lady on the machine next time me tapped me on the arm and asked how much weight I'd lost. I told her, and she said she could tell it in my face, just since she'd been coming to the gym, and that I'd inspired her to get off her duff. Okay, I'm still tired from Sunday's race, but I couldn't help but pick up the pace a bit on the elliptical machine! That was really nice!

After that, I got on the treadmill, which I hadn't really planned to, and ran 1.76 miles in 22 minutes. Now I'm ready for a nap! But, it's off to work I go!

Post-race Workout

I woke up for this morning's workout feeling pretty rested, but still somewhat tired and sore from yesterday's half marathon. My hips aren't bothering me as much as they did after last weekends's 13.1 mile training run, but the plantar fasciitis in my left foot is bothering me more.

I decided to take it pretty easy for today's workout. I started with the recumbent bike, riding 2.61 miles in 15:01 minutes. Then I got on the treadmill, going 1.64 miles in 21 minutes. Afterward, I felt so-so, glad to have a workout under my belt, but still kinda tired.

I have a meeting after work tonight, but I hope to go to bed at a little early.

Race Report: 2008 City of Oaks Half Marathon

This morning I ran the City of Oaks Half Marathon in Raleigh. I was a bit nervous about finishing within the race time limit of three and a half hours, but I decided to go for it. It was a beautiful morning to be out running, and I was looking forward to seeing some people from the Galloway training group there. George went with me too, and gave me a great pep talk before the race started.

Some of the Galloway group runners met up at a predetermined spot before the race, and it was fun to see them. I came across even more of them on the race course, which was encouraging! A number of Gallowayers also volunteered at a couple of different water tables, and others were scattered along the course to cheer people on. That was a great pick-me-up, especially in the later miles!

I really enjoyed the course, eventhough it had some hills! It started on the NC State campus, and went through parts of downtown, around the capitol area of Raleigh, down Hillsborough St. on different legs, past St. Mary's School (my high school alma mater) and Meredith College, and down around the NC State Vet School, before heading back to the Centennial Campus of NC State. Not too far from the finish line, I spotted our local CBS affiliate station, WRAL, which was kinda neat to see, too.

I used the run-walk-run method I learned from training with the Galloway group through the summer. I started out running 2 minutes and walking 1 minute, then repeating, but decided to scale it back to running 1 and walking 1 minute, and that worked out well for most of the race. Sometimes I ran extra or a little less, depending on water and porta-john stops. Once my feet started hurting and my legs got tired, I knew that I could last for a minute's worth of running, at least!


The porta-johns were a life-saver, by the way. I ended up stopping at every available one! While I was thankful for them, I don't want to have to use another one for a long time to come! I hope that my innards settle down for the next half marathon I do. I'll definitely try to alter how I eat/drink in the couple of days prior to the next half marathon.


The plantar fasciitis in my left foot really started bothering me the last couple of miles, so I did a lot more walking. When I got within the last mile or so, I started running more. Seeing the finish line ahead of me was such a relief, like a magnet pulling me toward the time clock!

George had our digital camera, and spotted me in the white shirt and shorts in the background. Audrey, an acquainance from ERUUF (who I didn't even know was in the race) is in the black shirt in the forefront!






I was sooo tired!








Still heading toward the finish line, I was on autopliot by this point!






George happened to catch my gun time of 3 hours, 22 minutes, 52 seconds on the big clock. Official results are already posted, and my chip time was 3:19:24. I was back in the pack at the beginning of the race, so it took me three minutes and change to cross the starting line.





After the race, I saw Susan, the Junior League friend that I ran with in last December's Jingle Bell Run. She's the one who let me know about the Galloway training program in Raleigh that I joined (so did she), so it was fun to see her during and after today's race. I also saw Audrey from ERUUF, as well as Suzanne from Team in Training, whom I met on last weekend's long run on the American Tobacco Trail (she was manning a TNT water stop), after the race, and it was fun to have hugs and congratulations all around after the race!

After the excitement of finishing, getting my finisher's medal, and getting some water, I remembered how exhausted I was! It was a challenge walking to the car, and I was thankful George was there to drive us home!


I've been working toward this goal for so long. Now I'm feeling a little bit of "What's next?!" I definitely want to do another half marathon. Maybe there's a full marathon in my future. But first things first--more rest, and more water!

I Finished My First Half Marathon!

I had a fun and interesting time this morning, running the City of Oaks Half Marathon! I'm thrilled to report that I finished within the time limit of three and a half hours, with an unofficial time of 3:22:55. George manned our digital camera at the finish line and got some fun pictures! I'll post them and do a full race report soon. The bed is calling my name, and I can't resist a nap right now. More later.

Pre-Race Day

It felt good to sleep in my own bed last night, and to go to my regular gym this morning! Vacation was great--don't get me wrong!! But, it's nice to return to my regular routine a bit.

I ended up going a little longer than I meant to on the treadmill, 25 minutes for 2.02 miles at a 1% incline. It felt good to run, but I finally made myself stop! To round things out, I rode on the recumbent bike for 6 minutes and 1.02 miles.

After the workout, I went to the ladies restroom, and low and behold, there was a WIG hanging from one of the hooks! It caught me by surprise, to say the least! :D

From there, I went to Cary to get my Weight Watchers weigh-in for the week in. I usually go to meetings near work during the week, but since I missed this past Wednesday, and that location is on the other side of Durham from where I live, the Cary location turned out to be closer. According to the scales, I'm down 3.2 lbs from my last weigh-in about a week and a half ago! Mind you, this time I was in workout clothes and hadn't eaten anything today, and when I weigh in after work, I'm in work clothes and jewelry, and have had a couple of meals by the time I weigh in. So, probably not much of a difference, really, but okay since I've been on vacation.

Tomorrow's the race I've been working toward for months, the City of Oaks Half Marathon. I'm excited, and pretty nervous! I'm going to the expo in a while, which should be fun. I've never been in a race big enough to have an expo. Wow.