(Was supposed to post this last Wednesday...or was it Thursday? but forgot...)
Had my first real success in doing negative splits, no cheating this time as I would only be cheating myself and suffer in a future race (who knows when this will be). But so there, mentally, now I know I can really do negative splits if I concentrate hard enough. Decided to up my pace every kilometer in this 5KM workout. I know I know puny distance but hey, you gotta start somewhere right?
Some things that helped me survive:
1. Fool yourself that it will all be over in a few minutes PLUS plenty of self talk.
Whenever I upped the pace a little, the first few minutes were not quite enjoyable as my legs are still getting used to the pounding. So I’d tell myself to hang in there for two minutes and it will all be over (even if based on that pace, I still have like 800 meters to go hahaha). THEN as soon as two minutes are up, I’d check my distance and if I haven’t reached that KM mark yet, I’d do it all over again. I think I’m pretty good at convincing myself of my own lies hahahaha. It helps to have that mini goal in mind, it keeps you focused. Just remember to re-set that goal as soon as you’re done with it till you reach the end of the workout. It doesn’t even have to be based on time, it can be as silly as keeping the pace till you see a red car (if you’re running at the gym and you have no choice but to look at what’s in front of you – my view is a flyover). It gets your mind off the fact that you have a long way to go in your workout.
2. Form, form, form PLUS body sensing.
As each KM got harder and harder, I really really put in a lot of effort to make sure I had the right form. More times than most, I’d be feeling off or get tired easily when my form was off. So I’d make a quick correction here and there, such as letting my left foot land inward more as I have the tendency to let it stray outside, or maybe tell myself to relax and use more of my core instead of tensing up. Know that body and get a feel of when your form is at its best or worst. Then you’ll be able to make that little physical adjustment when needed.
3. Cotton and Steel
Trying to internalize more of Chi Running by Danny Dreyer, I pretended my limbs and all those connected to it (knees, ankles, feet, toes, arms, hands, wrist, fingers) were like cotton – light, airy, close to weightless, no tension there at all. As for my trunk, that was what had to feel like steel, although not in a tense your muscles kind of way but more like keeping it stable and letting it do all the work. Firm yet flexible.
4. Breathe with your mouth open (just a bit so the flies don’t get in)
I finally convinced my mouth to keep itself open just a little and to use it to my advantage when breathing. Not that I’d suck-in-all-the-air-in-a-5 –meter- radius-vacuum-type of breathing mind you, but have it naturally fall open just a little whenever I would take in air. Breathing in enough to fill your diaphragm is very very hard to do if done only through your nose as it takes more time and makes me lose my rhythm. So there, don’t be afraid to open up haha.
If I can do a negative split, you can do it too. Hope some of these things help you through one!
SWIM LOG
RUN LOG
Monday, July 28, 2008
LIFE HAPPENS...AGAIN!
Today marks the 10th day of work...yes am excited about it and the novelty hasn't worn off yet... but it has been distracting me from my running schedule. Was unable to do a weekend long run because going on a tour of the city (yes this is part of work) seemed more exciting.
But lo and behold, while on tour, I FINALLY FOUND A PLACE OUTDOORS WHERE I CAN DO LONG RUNS yahooooo.... I'm talking about the SRP in Cebu. Yes! Okay T2, we have to run here. It has a pretty nice view of the ocean and is a pretty long stretch...am thinking of going there this Saturday to see just how long it is.... exciting!
But lo and behold, while on tour, I FINALLY FOUND A PLACE OUTDOORS WHERE I CAN DO LONG RUNS yahooooo.... I'm talking about the SRP in Cebu. Yes! Okay T2, we have to run here. It has a pretty nice view of the ocean and is a pretty long stretch...am thinking of going there this Saturday to see just how long it is.... exciting!
Tuesday, July 22, 2008
HAPPY 5K
We had a name game yesterday at work, just so we could remember the names of the new ones in the team. You had to pair your name with an adjective and mine was Happy.
Happy relates to my running... I got my groove back!
I no longer dread the gym, in fact it's my escape from the fact that I'm not anywhere near home or it's comforts. So, takbo na lang!
I've been doing my regular 5K runs...literally starting from scratch in my training program... but nevertheless I enjoy it, because my relationship with the 5K is like an old friend you haven't seen in a while, and once you do re-connect, there's something new you learn from the encounter.
From my 5K today, I realized that..
1. I have to focus on maintaing my form ALWAYS (ala Chi Running by Danny Dreyer)no matter what the pace...it really does help make use of your energy more efficiently.
2. Doing negative splits conditions you to have a stronger finish...Im halfway there though as have yet to do a real negative split...I cheated. Did 7.0 for the first KM, 7.5 for the next, 8.0 for the third, down to 7.0 for the 4th and back to 8.0 for the last.
Happy relates to my running... I got my groove back!
I no longer dread the gym, in fact it's my escape from the fact that I'm not anywhere near home or it's comforts. So, takbo na lang!
I've been doing my regular 5K runs...literally starting from scratch in my training program... but nevertheless I enjoy it, because my relationship with the 5K is like an old friend you haven't seen in a while, and once you do re-connect, there's something new you learn from the encounter.
From my 5K today, I realized that..
1. I have to focus on maintaing my form ALWAYS (ala Chi Running by Danny Dreyer)no matter what the pace...it really does help make use of your energy more efficiently.
2. Doing negative splits conditions you to have a stronger finish...Im halfway there though as have yet to do a real negative split...I cheated. Did 7.0 for the first KM, 7.5 for the next, 8.0 for the third, down to 7.0 for the 4th and back to 8.0 for the last.
Monday, July 14, 2008
IT'S ALL ABOUT PERSPECTIVE
One of the things I thought about today was how running totally changes your perspective.
Before, the thought of walking out in the street was enough for me to say "no thanks" and choose to happily stay in my couch-potato-trance-like-state in front of the TV.
Now, an invite to run is always met with the enthusiasm of Road Runner out to beat Wil E Coyote. Gone are the days when I'd dread walking, as I found that it actually is fun being out there, pounding out miles with your trusty shoes and taking in the scenery.
Thanks to H, gone are the days when I'd be wary about running in the rain. Contrary to popular belief, a little bit of rain won't make you sick!! (Well, given that you feel in tip top condition, don't have the sniffles or a cough or something.)
Being out on your feet makes you feel connected with the world outside, which I think is something we need to do once in a while to realize that you're part of something bigger.
How serious!! La lang, felt like being reflective for a change.
Before, the thought of walking out in the street was enough for me to say "no thanks" and choose to happily stay in my couch-potato-trance-like-state in front of the TV.
Now, an invite to run is always met with the enthusiasm of Road Runner out to beat Wil E Coyote. Gone are the days when I'd dread walking, as I found that it actually is fun being out there, pounding out miles with your trusty shoes and taking in the scenery.
Thanks to H, gone are the days when I'd be wary about running in the rain. Contrary to popular belief, a little bit of rain won't make you sick!! (Well, given that you feel in tip top condition, don't have the sniffles or a cough or something.)
Being out on your feet makes you feel connected with the world outside, which I think is something we need to do once in a while to realize that you're part of something bigger.
How serious!! La lang, felt like being reflective for a change.
Sunday, July 13, 2008
GETTING BACK INTO THE GROOVE
It's not just about running,
which I struggled with for the past months. Many events have conspired to make me miss that early morning run (maybe a heavy dinner the day before?) and even if I wanted to make up for it in the gym or maybe do a late afternoon workout, it just didn't happen. Admittedly, THE PLAN to train wasn't exactly followed to a T but at least, was able to put in a few quality runs here and there. A few is better than none right?
It's also about the other things, like playing the guitar
which for a while was limited to very easy CG chord patterns (like BearClaw and Tiger ala Phoebe Buffay hehehehe) but if I really put my mind to it, I could play decent stuff as long as I practice, practice, practice. It helps though that Guitar Hero is so much fun to play too heeheehee.
It's about sleep
and how I never seem to get that rhythm of when and how much. Today it might be a looong loooong stretch that puts Rip Van Winkle to shame, tomorrow, I might be lucky to sleep peacefully through 15-30 minute naps all throughout the day.
It's also about time,
and how it seems like 24 hours isn't enough for all the things I want to do, meet all the people I want to spend time with, and how the clock is tick-tock-ticking away till I leave yet again.
Getting back that groove is hard
but sometimes you just have to play it as it comes. The more you fight those changes, the harder it is to figure out that it's not that bad to not have that routine.
SO the next time you struggle,
with running...
with playing...
with sleeping...
with time...
don't think, just enjoy it!
Wednesday, July 09, 2008
RANT: HONDA SHAW SERVICE
If there's one thing that's sure to piss me off, it's bad service.
Imagine bringing your car to the casa, having it fixed, paying for parts that were promised to arrive in a few weeks which will then be installed too... fast forward to a month and a half later, THE PARTS YOU ALREADY PAID FOR AND WERE PROMISED ARE STILL NOT THERE AND OBVIOUSLY, ARE NOT INSTALLED IN YOUR CAR AS WELL.
This is what happened (err...is still happening as I have yet to see the car fixed)and I am royally pissed about it.
It's bad enough that bringing a car to a casa is expensive...Being accredited as a Service Center of Honda should mean that they get the job done right BUT THEY ARE ACTUALLY NOT DOING THEIR JOB!!!!! GRrrrrrrrr....
Sorry for the rant but I just am really really really appalled at how bad their service is... I just hate it how they take the customers for granted...
I had my dear sis call them up (as I am unable to, being far far away) to give them a piece of her mind (which I know she is very good at). Let's see what happens tomorrow.
Imagine bringing your car to the casa, having it fixed, paying for parts that were promised to arrive in a few weeks which will then be installed too... fast forward to a month and a half later, THE PARTS YOU ALREADY PAID FOR AND WERE PROMISED ARE STILL NOT THERE AND OBVIOUSLY, ARE NOT INSTALLED IN YOUR CAR AS WELL.
This is what happened (err...is still happening as I have yet to see the car fixed)and I am royally pissed about it.
It's bad enough that bringing a car to a casa is expensive...Being accredited as a Service Center of Honda should mean that they get the job done right BUT THEY ARE ACTUALLY NOT DOING THEIR JOB!!!!! GRrrrrrrrr....
Sorry for the rant but I just am really really really appalled at how bad their service is... I just hate it how they take the customers for granted...
I had my dear sis call them up (as I am unable to, being far far away) to give them a piece of her mind (which I know she is very good at). Let's see what happens tomorrow.
Monday, July 07, 2008
iPersonic Personality Test
I saw this in L's blog and decided to try it out for myself...the results are that I am a Sensitive Doer (SD) daw!!!
What does it mean?
Sensitive Doers are gentle, modest and reserved persons. They cope well with everyday life and like their privacy. With their quiet, optimistic nature, they are also good, sought-after listeners and other people feel well in their company. (Okay J, the COUNSELLING HERE sign is really on my forehead) All in all, this type is the most likeable and friendliest of all personality types. Tolerance and their regard for others distinguish their personality. They are very caring, generous and always willing to help. They are open to and interested in everything that is new or unknown to them. (Kaya nga naging try-athlete...try lang ng try hahaha) However, if their inner value system or their sense of justice is hurt, Sensitive Doers can suddenly and surprisingly become forceful and assertive. (Just don't make me angry... or else wehehehe)
Sensitive Doers enjoy the comforts life offers to the full. They are very happy in everyday life. Sensitive Doers are often gifted artists or very good craftsmen. (Tasked to assemble or disassemble stuff...just ask my sis) Creativity, imagination and an especially keen perception are just a few of their strong points. Sensitive Doers are very presence-oriented; long-term planning and preparations do not appeal to them. (Well, not at this age! May plano na kosa wakas!! ) They take life as it comes and react flexibly to daily demands. They do not like too much routine and predictability. Their talents come more to the fore when work processes are variable and there are not so many rules. Sensitive Doers like to work alone; if they are part of a team, they do not get involved in competitive or power games and prefer living and working together harmoniously and openly.
Sensitive Doers are completely satisfied with a small, close circle of friends as their need for social contacts is not very marked. Here, too, they avoid conflicts - quarrels and disputes put considerable strain on them. (NOT-more like kebs na lang kayo hahaha) Sensitive Doers are often very fond of animals and are very good with small children. (See! I'm in the right career path!) As partner, this type is loyal and reliable and is willing to invest a lot in a relationship. Mutual respect and tolerance are very important to Sensitive Doers. Their love of pleasure makes them a pleasant companion with whom one can experience intensive moments. They like to look after their partner with attentiveness and small gifts and are very sensitive to the partner’s needs - often more than to their own. However, should they meet the wrong person, they run the risk of being taken advantage of. They are then deeply disappointed.
Adjectives which describe your type
introverted, practical, emotional, spontaneous, sensitive, peace-loving, reserved, gentle, good-natured, independent, empathetic, friendly, playful, carefree, sympathetic, relaxed, quiet, modest, pleasure-loving, loyal, obliging, caring, helpful, optimistic
These subjects could interest you
art, music, craftwork, garden work, animals, nature, literature, drawing/painting, astrology, spiritual things, meditation, music, handicrafts, writing
What does it mean?
Sensitive Doers are gentle, modest and reserved persons. They cope well with everyday life and like their privacy. With their quiet, optimistic nature, they are also good, sought-after listeners and other people feel well in their company. (Okay J, the COUNSELLING HERE sign is really on my forehead) All in all, this type is the most likeable and friendliest of all personality types. Tolerance and their regard for others distinguish their personality. They are very caring, generous and always willing to help. They are open to and interested in everything that is new or unknown to them. (Kaya nga naging try-athlete...try lang ng try hahaha) However, if their inner value system or their sense of justice is hurt, Sensitive Doers can suddenly and surprisingly become forceful and assertive. (Just don't make me angry... or else wehehehe)
Sensitive Doers enjoy the comforts life offers to the full. They are very happy in everyday life. Sensitive Doers are often gifted artists or very good craftsmen. (Tasked to assemble or disassemble stuff...just ask my sis) Creativity, imagination and an especially keen perception are just a few of their strong points. Sensitive Doers are very presence-oriented; long-term planning and preparations do not appeal to them. (Well, not at this age! May plano na kosa wakas!! ) They take life as it comes and react flexibly to daily demands. They do not like too much routine and predictability. Their talents come more to the fore when work processes are variable and there are not so many rules. Sensitive Doers like to work alone; if they are part of a team, they do not get involved in competitive or power games and prefer living and working together harmoniously and openly.
Sensitive Doers are completely satisfied with a small, close circle of friends as their need for social contacts is not very marked. Here, too, they avoid conflicts - quarrels and disputes put considerable strain on them. (NOT-more like kebs na lang kayo hahaha) Sensitive Doers are often very fond of animals and are very good with small children. (See! I'm in the right career path!) As partner, this type is loyal and reliable and is willing to invest a lot in a relationship. Mutual respect and tolerance are very important to Sensitive Doers. Their love of pleasure makes them a pleasant companion with whom one can experience intensive moments. They like to look after their partner with attentiveness and small gifts and are very sensitive to the partner’s needs - often more than to their own. However, should they meet the wrong person, they run the risk of being taken advantage of. They are then deeply disappointed.
Adjectives which describe your type
introverted, practical, emotional, spontaneous, sensitive, peace-loving, reserved, gentle, good-natured, independent, empathetic, friendly, playful, carefree, sympathetic, relaxed, quiet, modest, pleasure-loving, loyal, obliging, caring, helpful, optimistic
These subjects could interest you
art, music, craftwork, garden work, animals, nature, literature, drawing/painting, astrology, spiritual things, meditation, music, handicrafts, writing
Saturday, July 05, 2008
FOOD REVIEW: YOKO'S
Ate in Yoko's in McAllen TX a few weeks back and it was a nice place for chillin' out. They even had this solo artist singing cover songs while playing on his lone guitar (we went dinnertime). It had the ambience of a decent bar and overall cozy with the dimmed lights and the dark colored furniture.
As for the food, it wasn't authentic Japanese but good enough. I mean it's not as authentic as say, Kamameshi, Sugi or Nihonbashitei in Manila but at least, the food was original in its own way. They had various sushi plates with a twist, and their sashimi was fresh but not the best I've tried.
Call me biased but for food, my rule of thumb when eating in places that say they're Japanese or Chinese or whatever country is that they should have at least a resident chef that is from that country. I mean I'd trust the taste and judgment of a local as a mark of authenticity. That makes sense right? In the same way that I know a place is authentic if nationalities from the country the food boasts from eat there.... heehee.
Otherwise, I have no complaints with Yoko's. Ordered a few chicken dishes and some sushi and a sashimi boat but see, I don't even remember what the dishes are called as there are none that really stood out for me. Oh! But I do remember and enjoyed their raspberry iced tea though. They had this sushi which was super spicy and they didn't use wasabi for the spice (I'm guessing its red chilis) so it really lingered in your mouth. It took me a couple of glasses of iced tea before my tongue said it was bearable enough to withstand. And the sashimi was okay too, fresh enough and as it was a boat, the variety made me happy (Salmon, Tuna, Squid, Shrimp and other raw pale fish I don't know the name of).
I give this resto 3 stars because it's not something I'd really crave for when you're looking for real Japanese food, but otherwise it is good enough and wouldn't mind eating here again to try what else they have to offer.
As for the food, it wasn't authentic Japanese but good enough. I mean it's not as authentic as say, Kamameshi, Sugi or Nihonbashitei in Manila but at least, the food was original in its own way. They had various sushi plates with a twist, and their sashimi was fresh but not the best I've tried.
Call me biased but for food, my rule of thumb when eating in places that say they're Japanese or Chinese or whatever country is that they should have at least a resident chef that is from that country. I mean I'd trust the taste and judgment of a local as a mark of authenticity. That makes sense right? In the same way that I know a place is authentic if nationalities from the country the food boasts from eat there.... heehee.
Otherwise, I have no complaints with Yoko's. Ordered a few chicken dishes and some sushi and a sashimi boat but see, I don't even remember what the dishes are called as there are none that really stood out for me. Oh! But I do remember and enjoyed their raspberry iced tea though. They had this sushi which was super spicy and they didn't use wasabi for the spice (I'm guessing its red chilis) so it really lingered in your mouth. It took me a couple of glasses of iced tea before my tongue said it was bearable enough to withstand. And the sashimi was okay too, fresh enough and as it was a boat, the variety made me happy (Salmon, Tuna, Squid, Shrimp and other raw pale fish I don't know the name of).
I give this resto 3 stars because it's not something I'd really crave for when you're looking for real Japanese food, but otherwise it is good enough and wouldn't mind eating here again to try what else they have to offer.
FOOD REVIEW: WINGSTOP
Admittedly, aside from running, I love food! And one of my latest finds while on vacation is this place that's a chicken wing lovers fantasy! The concept is so simple, they only serve chicken wings in 9 yummy ways. Plus some sidings which I didn't really mind because the wings are well worth your attention.Out of the 9 flavors which are:
I was able to try three...Cajun, Garlic Parmesan and Lemon Pepper.The Cajun is spicy...just looking at its reddish sauce will make you think about getting a glass of milk ready (or maybe a whole gallon of water?) before eating it...but its not too spicy as to be too offending for those with more sensitive taste buds.
Lemon Pepper is simply that...tangy yet the pepper is a good contrast which makes this chicken wing my number two choice.
My all time favorite is the Garlic Parmesan...yummmm...I just love cheese...and garlic....so this is a winner combination for me.
Being the Pinoy that I am, the side dishes
are okay... the fries are fresh but last time I tried, were on the salty side.I just had to cook some white rice to go with the chicken!
Since there is no Andoks, Baliwag or RCBC chicken here, Wingstop is the next alternative for really good chicken.
The wings in Wingstop is something I will put in the comfort food category...uncomplicated, simple, easy to eat, plus of course delicioso (ala Dora)!
COMMERCIAL MUNA
This is a waaay old clip on youtube but it never fails to make me laugh.
It's a spoof on the movie 300 and I swear ang kenkoy!
Go Bords!
Watch it here!
Thursday, July 03, 2008
I Got My ChiRunning Book! Yipee!
Went to Barnes and Nobles last Monday and got my very own copy of Chi Running by Danny Dreyer.
B was the very first one to introduce me to the book and a day before our fateful Subic Half Marathon (way back in October?) where I had doubts if I could finish pain-free, I gobbled it up to see if there was something, anything in it that could help me through the pain I'd experience everytime I'd hit the 18k mark.
So I finished the book in one sitting, tried to remember as much as I could, ate well, slept well, and did the Subic Half Marathon the day after.
And it worked. I finished all 21 kilometers without any pain in my left knee that day..I was ecstatic and was forever converted.
Call it a bunch of hulabaloo but it worked for me. Imagine how after reading the book I realized my right foot was pronating and a simple adjustment in how my foot landed was all that was needed. Simple!
AND NOW I have my very own copy to reference back to when needed...yahoo... the simple joys in life =).
OFAR
I got this from K a while back.... which she got from reading Dean Karnazes' blog in which he always signs off with OFAR meaning "off for a run".
How I wish tomorrow, I would honestly wake up and go off for a REAL RUN instead of waking up sleepy-eyed and thinking "there's always tomorrow for another run ZZZzzzz."
Time to stop procrastinating...
I WILL RUN MY 12K TOM.
I WILL WAKE UP AND STAY AWAKE INSTEAD OF HITTING THE SNOOZE BUTTON.
I WILL GET UP AND RUN, AND KEEP UP IT REGULAR, WHEREVER I AM, IN ANY TIME ZONE.
I WILL GET OUT OF THIS SLUMP.
I WILL STOP EATING JUNK.
GOODBYE CHEEZ-IT, GOODBYE BEN & JERRYS, GOODBYE HAAGEN DAZ, GOODBYE DREYERS, GOODBYE KRISPY KREME, GOODBYE DORITOS WITH FRENCH ONION DIP, GOODBYE NATHANS, GOODBYE HOTPOCKETS, GOODBYE LIPTON GREEN TEA ICED TEA, GOODBYE COKE....
*wear red shoes and click my heels three times now*
(thanks to http://phr.net/msa/no_junk_food.jpg)
Tuesday, July 01, 2008
100 DAYS
I never realized I'd ever reach 100 entries....and I did!! Today!
To celebrate, did a 10k run this morning in the flat roads of Corpus.
Waking up early has been a big challenge for this 10k run. It took me four days of waking up and not going before I finally said to myself to stop making excuses and just do it. Some excuses were...
1. You're not familiar with the roads yet, you might get lost. (The roads in Corpus are more or less in a grid, so that excuse didn't quite stick.)
2. You might get gunned down by a psycho doing a routine driveby shooting on lone runners and bikers. (There was this commercial last night asking for help on catching the psycho and I was thinking despite my RoadID, I didn't want to be roadkill - Yes, this is my paranoid self talking.)
3. You might get into a freak accident.(Yes, paranoia is creeping in that the world is out to kill me. Remember that youtube video of this guy walking down the street and being a victim of two cars that bumped into each other, resulting in both rolling down the street in high speed directly into THIS guy? Flashback of this video going through my head in slooow motion.)
4. Stray animals might think you're food....or the milkman.
Am so glad I didn't listen to that inner paranoid voice and just RAN! What made it perfect was that the weather was just right, there were a few cars on the road, there were a lot of fields in the surrounding area and the pavement was well made (except for that part on Saratoga from Ranger Ave, the sidewalk was sloping! Good thing I had to go back down that same road to even out my feet.
So, the next time you schedule a run and a lot of excuses are running through your head, just think, the best feeling you get is after a run.... endorphin high plus pride that you finished a workout you set out to do. No excuse can ever beat that!
To celebrate, did a 10k run this morning in the flat roads of Corpus.
Waking up early has been a big challenge for this 10k run. It took me four days of waking up and not going before I finally said to myself to stop making excuses and just do it. Some excuses were...
1. You're not familiar with the roads yet, you might get lost. (The roads in Corpus are more or less in a grid, so that excuse didn't quite stick.)
2. You might get gunned down by a psycho doing a routine driveby shooting on lone runners and bikers. (There was this commercial last night asking for help on catching the psycho and I was thinking despite my RoadID, I didn't want to be roadkill - Yes, this is my paranoid self talking.)
3. You might get into a freak accident.(Yes, paranoia is creeping in that the world is out to kill me. Remember that youtube video of this guy walking down the street and being a victim of two cars that bumped into each other, resulting in both rolling down the street in high speed directly into THIS guy? Flashback of this video going through my head in slooow motion.)
4. Stray animals might think you're food....or the milkman.
Am so glad I didn't listen to that inner paranoid voice and just RAN! What made it perfect was that the weather was just right, there were a few cars on the road, there were a lot of fields in the surrounding area and the pavement was well made (except for that part on Saratoga from Ranger Ave, the sidewalk was sloping! Good thing I had to go back down that same road to even out my feet.
So, the next time you schedule a run and a lot of excuses are running through your head, just think, the best feeling you get is after a run.... endorphin high plus pride that you finished a workout you set out to do. No excuse can ever beat that!
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