Tag: training (Page 5 of 7)

Finally Training Out Of The House

June 14, 2012 / Scott / 0 Comments

One of the downsides to telecommuting is that it’s very easy to become withdrawn, especially if you are a natural introvert like me. I find myself going days on end without leaving the house unless it’s for a quick trip to the gym,and I’m usually under water for most of the time I’m there. I do make it off of our street quite often to go out running and riding, but that hardly counts as “going out”.

The upside is that training solo makes racing solo a little easier. The downside is that you don’t get that little extra push on the tough days when you’re training alone, and you don’t get little nuggets of wisdom and information from other athletes. I was really lucky to find out about an open water swim/run brick group that meets close to the house, and I was able to actually go out last night and participate, which was awesome!

The Running Zone sponsors this workout every Wednesday night at Pineapple Park near the Eau Gallie causeway. There are a couple of swim options, and all kinds of athletes swimming a variety of paces show up. Lots of people do a quick 0.4 mile out and back swim, but there’s also the opportunity to get a full 0.8 mile (~1400 yards) swim without doing two laps of the .4 course.

See how close that is to the 1500 meters you’d swim in a Oly? See how easy it would be to do the 0.8 + 0.4 for a total of 1.2, which just happens to be the exact distance you swim in a 70.3?

Dang. I wish I’d known about this when I was training for the Haines City 70.3. I did one short single solitary open water swim before that race, and I really paid for it.

The great thing about swimming here is that when you’re done you are in the perfect spot to get a run that includes the causeway. That’s the closest thing we have to a hill here. It’s not very steep and not very long, but it’s the the best we have, and it has a very nice pedestrian walkway that is safely protected from traffic by a bike lane and concrete dividers, so it’s very safe.

Now for the best part…all the added information you get by going to where people are and actually talking to them. I met a couple of good dudes last night who gave me all kinds of information on local and semi-local races. Better than that, I got information on even more organized open-water swims and group runs. There are all kinds of opportunities for long runs with Gatorade/water support and social runs throughout the week. I’m going to make it out Sunday for the group long run, and this Wednesday night swim is going to be a staple of my weekly schedule!

Circle of Death Revised – Zombie Sprints

June 4, 2012 / Scott / 3 Comments

I worked up a re-vamped version of the Circle of Death Workout for The Missus to try out at the gym yesterday, and she said it was pretty tough. I’m trying to make it a little more focused on sprints instead of distance. I still like the version I posted before which began and ended with a two mile run that was completely wrecked by the exercises preceding it, but doing the Crossfit 1/2 Murph the other day was a little too similar, so I looked for a way to make a variation.

In the spirit of recent events, I think I’ll call this one “Zombie Sprints”.

The running track at my gym is 1/10 mile, so it’s built around that, but you can change the distances for the run to fit your needs.

10 Reps For Time

Rep 1: Run 4 laps (.4 miles) then perform 10 pull ups, 10 pushups, 10 squats, 10 burpees, and a 1 minute plank

Rep 2: Run 4 laps (.4 miles) then perform 9 pull ups, 9 push ups, 9 squats, 9 burpees, and a 1 minute plank

Rep 3: Run 4 laps (.4 miles) then perform 8 pull ups, 8 push ups, 8 squats, 8 burpees, and a 1 minute plank

And so on, down to 1…

The planks are 1 minute as long as they aren’t broken, but every time a plank is broken you add an extra 15 seconds of plank (2 minute max). So you can drop it if you want, but it will mean 15 more seconds of plank. Not worth it to me.

The total run for this workout is 4 miles, just like the one I posted before, but the miles are broken up to encourage a faster pace.

We’ll see how it goes.

[Image Credit]

A New Racing Blueprint

May 25, 2012 / Scott / 0 Comments

I’ve had some time to do some reading, thinking, and listening to podcasts since I wrote my IM 70.3 FL race report, and it has me thinking I need to change some things for the future with hydration and nutrition. As much as I ate, and as much as I drank, I’m now thinking it may not have been enough. I’ve never used salt either.

A fall marathon is going to give me a good opportunity to try some things out on a race that’s a couple of hours shorter (hopefully), but still very physically demanding.

I still think my bike pace was dead on, but maybe my run expectations were unreasonable for a variety of reasons. I’ll figure it out. In the meantime, I’m going to try to tear through an Oly distance race in a few weeks and redeem myself a little.

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Saving Time During Taper Time

May 9, 2012 / Scott / 0 Comments

70.3 tapering doesn’t drive me nuts the way marathon tapering does for a few of reasons. First of all, the taper is two weeks instead of three. I think I’d actually do better with a two week taper for the marathon as well, but I’d have to train for another one to prove that, and I’m not that interested in it right now. Ouch.

Also, the taper doesn’t provide much rest for the training program I’ve been using. The workouts let up a little, but not that much until the second week. It’s just a slight drop off for the first week, and I’m so eager to be lazy at this point that it doesn’t feel like enough. I can’t wait until next week when the real drop off happens. At least for the first couple of days anyway, then I’ll start freaking out and thinking my fitness is going to disappear.

The biggest sanity saving factor for triathlon tapers is that you can use up all that extra energy practicing transitions and freaking out over how you are going to pack. Inevitably, this leads to searching the internet, reading blogs, and watching people give transition advice on YouTube.

Here’s what I’ve learned so far: 90% of the people on YouTube have no idea what the hell they are talking about and pack way too much crap.

I saw one video that was touting a 30 second transition. Now, after the guy got his wetsuit off (that doesn’t count for transition time?) there was 34 seconds of edited video showing him transitioning. He didn’t have his shoes in his pedals and spent most of his time on that. I do give them props for using music that sounds like it’s from “The A Team” or “C.H.I.P.S.” though.

And the bags people pack are amazing. I’ll admit to packing two pair of goggles, but that’s about where my excess packing stops. And I eat a lot during one of these events, but I get as much of that as I can from the aid stations. I’ve even cut back on the things I packed for my last race. Not bringing my own post-race beverages this time. No HRM either.

That’s right homie…I’m going for broke on the bike. I’ve decided on a minimum speed I need to hit my time goal, and I’m going to maintain it. If I bonk the run because of it, so be it. Bike is my best opportunity to meet my goal.

Speaking of the bike–a bento box with a couple of GUs, one sports drink bottle and one water bottle are all I bring with me on the bike, and the water is mostly used for, ahem, “flushing”. I’ve seen bikes with gallons of liquid on them and GUs taped all over the frame. I do have one other bottle on my bike, but that’s packed with a spare tube, tire change tools, and CO2.

I plan on picking up a couple of minutes off my last race just by practicing transitions.

T1 should be pretty fast, it’s basically three actions.

Put on helmet
Fasten race belt.
Unrack bike

I’ll be wiping my feet while I’m doing these and will use my water bottle to clean any remaining sand off my feet out on the course before putting them in my shoes. There’s no problem having enough food and liquid to get to the first aid station at 18 miles.

T2 will be take a little longer–six actions, and I’m wearing socks for the run.

Rack bike
Sit down
Remove helmet (while wiping feet)
Put on socks
Put on shoes
Grab visor while standing up

The biggest hiccups I’ve had in my practice transitions so far have been not leaving my shoes wide open enough (on bike and run) to get my feet into them easily.

And I won’t leave you hanging. Here are two videos that are actually helpful from Dave Scott, who knows a little bit about going fast.

Trusting the Training Plan

April 5, 2012 / Scott / 0 Comments

Right now I’m about 6 weeks out from Haines City 70.3, and almost everything is pointing to a much better performance than the last time I did this distance. I credit this to sticking to the training plan much more strictly and actually listening to people who get paid to spout information about endurance training. I’m not saying I haven’t missed workouts…I have. Two separate sinus infections hurt me pretty bad. But I haven’t missed a single long workout, and I’ve done a much better job prioritizing workouts. For instance, most of what I’ve missed have been swims. If I’m going to miss something, I want it to be a swim.

I’ve also been reviewing my logged workouts from my last 70.3 as I go, and I’ve noticed a few differences. First of all, I never trained on heart rate before…I just did the distances. Also, it looks like my training was much more sporadic than I remember. This hurt me pretty badly last time around. In fact, I distinctly remember treading water right before the gun went off hoping the race would be cancelled because of lightning and wondering if I could really pull off that distance. I ended up having a pretty good race and hitting my goals, but I had no confidence going in. This time around, I know covering the distance isn’t a problem, even if I had to do it tomorrow.

So I’m expecting a PR this time. I do have a couple of doubts, but I’ve done my best to rationalize them away.

1.2 Mile Swim

This is no problem. An afterthought. I did a 40 minute swim last time, and I expect to go no slower than that this time. There’s a good chance I’ll go faster, but if I do it will only be by a couple of minutes…no real difference. I’ve done enough 1500+ meter open water swims since 2006 that I won’t be intimidated looking at the course itself. Just keep swimming. Just keep swimming.

I’m not sure I’ll be any faster here, but I doubt I’ll be much slower. No wetsuit to remove like last time, so that should save me 3 or 4 seconds. I will have to apply some sunscreen, so it’s probably a wash.

56 Mile Bike

Here’s where I feel confident in gaining the most time. Last time around I trained at around 18 mph on hilly courses and raced at 19 mph on a hilly course. These days, I’m training at ~ 20 mph in windy conditions on flat courses and will be racing on a flat (hopefully less windy) course; being 50 miles inland should help with the winds a little, right? Also, looking at my logs from 2006, it’s safe to say I was reasonably rested every time I went out on my bike, which wasn’t often. This time I’m already tired before I even get on the bike. My weight will be about 18 pounds below what it was last time as well.

I’m hoping for 21.5 mph. I have some test data here to back up my projection. Two years ago I did an Olympic distance race where I trained at just below 20 mph and raced at 22 mph. And this was on the coast, so winds were a factor. My weight was about where it will be on race day in May, but conditions weren’t as hot as I expect they will be then. Heat will be the big X factor here. If all goes well, I hope to pick up ~20 minutes here.

I can guarantee an improvement here. I don’t plan on actually sitting down and eating a sandwich this time. I’m going to go ahead and get back out on the course. I should pick up at least 2 minutes here.

13.1 Mile Run

I really have no idea what’s going to happen on the run, but I’m trying to convince myself it will go great. And this is where I have to trust the program. Last time around, my training paces were waaaaaaay faster–sub 9:00 miles. I expected to go under 2 hours, but I ended up running a 2:14. That tells me that, again, I was running rested during training and was not really prepared to run 13.1 tired. This time around I’m training on heart rate, much slower pace, but I’m hurting pretty bad at the end of my long runs. Last week I did 100 minutes (10.25 miles) and was really struggling at the end.

The difference is that, just like on the bike, I’m running tired all the time now. The paces I’m running at are much closer to my training paces for my first marathon. That’s encouraging, because I raced at a pace 45 seconds faster than I trained for that race. If I can even get 35 seconds faster per mile on race day, I’ll be at 9:10/mile, and that will bring me home at 2 hours.

I’m working on a strategy to handle all possible situations for this run. I’m breaking it down into two five milers and a 5k.

First five miles at 9:30/mile
Second five miles at 9:15/mile
5k at 8:30/mile

Starting off at 9:30 shouldn’t be a problem. If I don’t have 9:15 in me for the second 5 miles, it will take some pressure off because there’s no way I’d be able to accelerate to 8:30s for the final 5k. I can back it down to the 9;30 pace and still make it under 2:05. That’s still a 9 minute improvement. Not optimal, but not bad either.

If I can make it through the second 5 miles according to the plan, I’m pretty sure I will be able to mentally push myself for that last 5k.

Goals–Good, Better, Best

I don’t see any way I’ll be over 5:44:59 if I actually finish. Anything can happen on race day (flat tires, temps over 95), and a DNF isn’t ever out of the realm of possibility for anything over 10k. But I can’t plan on things like that. If I beat 5:45:00 I’ll consider that to be “Good”. It’s still a PR.

I’d really like to hit 5:29:59. If I can pull a 2hr run and 20 mph on the bike it will come down to those couple of minutes on the swim and fast transitions. I’ll even give myself some buffer here….I’d be really happy with anything under 5:35:00. This is my “Better” goal.

If everything goes perfectly equipment wise, I have no serious injuries between now and then, weather cooperates, and my run really pans out, I think I have 5:14:59 in me. This would be “Best”.

Pretty cool photo of a “plus-sized” swimmer George Blagden courtesy of UIC Digital Collections

March 21, 2012 / Scott / 0 Comments

You always hear about how hard it is to find time to train when you have small kids. I think it’s true that it presents a challenge, but one that’s pretty easily overcome if you are disciplined with your schedule. Finding time to train isn’t the hardest part of training when you have small kids.

The hardest thing about training when you have small kids is that there seems to always be a cold, ear infection, or sore throat lurking around the house. I don’t notice it so much when the schedule is light, but when volume picks up and the body is more susceptible to the crud, I seem to get it at every turn.

Recommitting by Actually Registering

March 14, 2012 / Scott / 0 Comments

I’ve been training for Ironman 70.3 Florida since mid-January, and so far training has gone great except for a couple of weeks of illness. Even then I didn’t miss any of my long workouts.

But…

I’ve been putting off actually registering for the race. Part of the reason is that I’ve had a string of injuries (real and phantom) for the past couple of years and didn’t know how I’d do when I started amping up the volume in training. I think staying away from rugby and all of its related antics has gone a long way in avoiding injuries. Then there’s the money part of the equation. If you know me at all, you know it’s hard for me to chunk down a few hundred dollars for something and not get immediate value for it.

Today, when I was pretty wiped out from yesterday’s workouts, I went ahead and registered for the event.

So I’m officially in.

That’s a commitment to the commitment. Now it has to be done for sure. And it’s easier to get up and train on the days you aren’t feeling well if you think of it as getting your money’s worth.

Luckily, the race is close to home. So I won’t need to also purchase a plane ticket as a secondary commitment.

Now, about that diet…

I’m reading– February 3rd through February 29th

February 29, 2012 / Scott / 0 Comments

How to make hard-to-obtain Sudafed from readily available street meth. – I’m on week 3 of a cough/cold. Haven’t resorted to medication yet, but at least this gives me options.

U.S. water bills to triple – Don’t worry…someone will declare it a right since it’s necessarily for life. That will magically make it “free”.

Skateboard Swing – Building this in 3, 2, 1…

Acer Iconia Tab A500ICS updates coming in April – This article complains that the update isn’t coming soon enough. I’m teaching my kids to be happy with what you have. Not everyone is getting ICS.

HTC: Updates to Ice Cream Sandwich in March – This will make March creep by. Maybe I should take out a 30 day loan to speed up time?

Contador loses Tour de France title – Finally someone else will get the chance to be crowned the best dirty cyclist in the game.

Masters athletes keep their muscle with age – “The authors also note that it’s these aspects of aging that tend to increase health care costs, so if each individual continues to develop their muscles as they age, the exercise could channel those unspent billions back into the economy.”

Does this mean taxpayers should be subsidizing my training?

What I’d Do To Make Triathlon Participation Explode

February 8, 2012 / Scott / 2 Comments

There aren’t that many high profile professional triathletes, and I don’t think there necessarily need to be. But I have a few ideas that could really make amateur triathlon participation grow by leaps and bounds. I think what is needed is the introduction of a team concept, and maybe some rule tweaking.

I think triathlon clubs membership would grow tremendously if there was a really compelling reason to belong to a club. I mean, I like to train alone because I have to race alone. So outside of some seminars here and there, what does a tri club really have to offer me? Training programs? I can find those for free or buy them online. I think I can get more for my money by joining a masters swim group and take a coaching beat down there a couple of times a weak.

But if the idea of triathlon “Club” was changed to triathlon “Team”, things would be different.

What if every race had a Team division, and it awarded points not just for the top 3 overall times a team turned in, but within age groups. For example, a race could award 10 points to the team with the top overall men and women finishers, 8 points for second, and 6 points for third. But beyond that, why not award 5, 3, and 1 points respectively for the top three age-groupers in each division? This would push clubs/teams to invest into the performance of members on race day.

It would also encourage clubs to go out and pursue age groupers and keep them in top shape to earn points for the Club throughout the season.

Everybody wins

Age groupers could really benefit from this type of setup. By paying to be a member of a club, they’d actually get something very tangible in return for their money. First of all, they get to be on a team. Not every age grouper is going to race every weekend, so there’d be chances for multiple folks to represent their club within a division over the course of a season. Secondly, the age groupers could gain a lot of tips from the “Overall” members of their club–that means training and racing tips along with what will most likely be a higher level of passion and intensity that will be contagious.

What about the “Overall” team members? Well, aren’t most of those types doing stuff like coaching and personal training on the side? The top level members of a club could actually be paid by the other club members’ dues to coach and pass along their knowledge. Worst case–they can use the club as a way to introduce themselves to potential clients. Even if there was no money involved, I can imagine some people would be happy to be one of the top dogs in a club for nothing more than a complete or partial reimbursement of race fees by the club if they place in the overall division.

Pros win too. First of all, they’d be in high demand by the more elite teams. Imagine a team made up of a few guys with some real jack…they just want to win. So the pro would not only get money from their sponsors, but also by team members and sponsors to wear their jersey.

Rule Changes

How cool would it be if you were able to draft teammates in a race? Safety seems to be the biggest and most logical reason drafting isn’t allowed, but if it were limited to teammates, that wouldn’t matter as much. I mean, you are going to be much more careful to not cause a problem for a teammate, right? And penalties for drafting non-teammates could actually be increased at the same time to further encourage safety.

This may be a long shot to happen, and I realize that.

Series Instead of Single Races

There are some race series already out there, and they make up their own sort of mini-seasons. But what if there were State-level organizations that awarded championships? Clubs could simply pay yearly dues to participate. It wouldn’t even matter that there were multiple races in a state on a single weekend. Points available at each race could simply be determined by the number of finishers at each race. A small club could strategically rack up points on a big tri weekend by sending key age-groupers to multiple smaller races.

This isn’t all that different from what WTC does for rankings and qualifications, so why can’t it be done on a bigger scale? And why can’t it be across organizations?

Image Credit

February 7, 2012 / Scott / 0 Comments

I skipped this morning’s swim, and I’m not even going to think about making it up. It’s a recovery week anyway, and I definitely needed the rest. If I have to choose between making a swim and making a run, I’ll choose the run every time. I’m considering even waiting until late tonight to do that, just to soak up more rest.

Featured Team Members: AnyBody Fitness

February 1, 2012 / Scott / 0 Comments

I have some big fitness goals for the next year, and meeting big goals of any kind means having a great team supporting you. This is probably going to end up reading like some sort of paid post, but it isn’t. It’s just some recognition of what my friends Sean and Jay at AnyBody Fitness have been doing to help me reach my goals. I try to help these guys out with computer/technical stuff when they need it to show my appreciation, but I also wanted to publicly thank them for their help.

One of the toughest things about training for long distance races is the amount of training time that’s involved, especially on the bike. Running in the dark is no problem, but I don’t feel especially safe riding the bike in the daylight, much less at night. So two big challenges for me are finding daylight hours to train when it isn’t brutally hot outside and maintaining my bike with all of those miles (I’m not a great bike mechanic). My solution was to change over to a spin bike for most of my training. Sean and Jay worked with me to pick out a bike with all the features I needed and none of the ones I didn’t. Another plus of a spin bike is that other people (aka The Missus) have it at their disposal. That’s something I could not achieve with a trainer.

I couldn’t be happier with the bike. It allows me to train indoors (out of the sun), at any time of the day, and safely (no cars). I can also watch Ken Burns documentaries or Coach Troy’s Spinervals videos the whole time I’m riding. And last week when I called and asked if there were specific SPD pedals I needed for the bike they were able to get me a set with SPD on one side and toe clips on the other in just a couple of days.

These guys are pros at fitting out large facilities with commercial grade equipment, but they also sell the same equipment to the public. This makes them a really good choice for people who are looking to outfit a home gym. They also buy and sell used equipment, so if you’re local to Knoxville or Nashville and looking for a good deal on a treadmill or bike that has been checked out by a professional before you buy they are a great place to start. No yard-sale-grade stuff here.

Do yourself a favor and check these guys out…they will treat you right!

12 Step Recovery For Mileage Junkies

January 9, 2012 / Scott / 0 Comments

My name is Scott, and I’m a mileage junkie.

The first step is admitting you have a problem, right? It feels good to say it out loud…like a weight off my chest. Now if I can just get some weight off the rest of my body.

I’ve been reading “Be Iron Fit”, and while it’s mostly a collection of the same advice and information I’ve read before, I think I’m actually letting stuff sink into my thick skull this time. I’ll chalk that up to the author’s effective way of preventing the material.

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The mileage junkie aspect of my personality is just the tip of the iceberg of training mistakes I’ve made, but it’s the only one I’m trying to address right now. If you don’t know, a mileage junkie is someone who focuses their energy on racking up miles in training. This indirectly makes you a “pace junkie” by my estimation, and that’s a much more accurate description of me.

I like to tell myself I’m running on heart rate and not feel, but that’s not true. The truth is I usually try to walk a thin line between feeling ok and pushing my pace, and then pay attention to my heart rate…afterwards, when filling out my log.

I justify this by telling myself I’m training to throw caution to the wind for the running leg on race day based on feel and guts. That may not be an altogether horrible idea for sprints and olys, where my biggest fear is finishing with something left in the tank. But for 1/2 and full iron distance I’ve finally decided to give in a listen to what the science has to say about things. In most other areas of life, I start off by listening to science first, but in this case I’m going to blame my superstition and stubbornness on previous marathon training programs that specified mileage and tricked me into obsessing about pace.

I’m generally more disciplined about heart rate zones on the bike during training, at least for 80% of the ride. The trouble is, I end up looking at my computer and getting worried about average speed. Then I spend the last 20% of the ride jacking my heart rate up to see if I can squeeze out another .2 mph for the ride. Again, probably doesn’t hurt me much for shorter races, but it’s just not workable for 140.6.

I’ve done one 70.3, and the program I ~~used~~ referenced specified HR training and runs based on zone 2 minutes instead of miles. Of course, the first thing I’d do is figure out the number of miles I need to run based on “my pace”, then proceed to go out and try to run even faster than that. I ended up veering off of this schedule to suit my own needs. It worked out…for that distance. That time anyway. But I know I’m going to have to humble myself to the actual data and listen to some people much wiser than me to get where I want to be for 140.6.

I will train in zone 2.

I have much more to say on this, but I won’t spill it all it into a single post. I haven’t finished the book yet anyway. Right now I’m focusing on re-wiring my brain before I start training for a 70.3 the way the schedule says. That’s the second step.

Training for a 140.6 in January 2013 will be steps 3-12.

I’m glad this 12 step program doesn’t call for me to make amends.

I’m reading– September 27th through October 17th

October 17, 2011 / Scott / 0 Comments

Facebook Missteps and Shortcomings – Exhibit F.

Heart Rate Training Zone Calculator – Will have to do until I write one. Which will be tomorrow plus infinity.

Page Speed Online – Woot…super useful tool.

Will the New Facebook Lead to Information Overload? – What he said.

Google Financing Solar Installations – This looks interesting. If the cost is the same as your typical electric bill and you don’t have to worry about the maintenance, what’s the downside? Thinking you could also get your pool heated this way. Yeah…I’m thinking.

Idea: Remove Limitations to Find Fitness Limits

October 11, 2011 / Scott / 0 Comments

This could be a long-ish post for me, but I’m going to try to keep it short and sweet. I’m done with my time in the Clydesdale division. It was fun, but it has really just held me back. The last race I ran I was struggling to keep my weight above 200 for the last few weeks of training. How much faster could I have gone if I’d let my self drop another 10 pounds?

Back when I was lifting weights regularly, it would have been tough to get to 199 and not be a little too little (I was 230 for my marathon PR). I was playing rugby for most of that time too, and I needed the bulk.

It’s not bulk anymore. Now it’s just fat. I’m about 218 right now, and could probably comfortably walk around at 185-190 if I got rid of all the, uh, bulk I currently have.

Ok…maybe I’ll lift just a little and shoot for 195. I mean, the only thing worse than being fat is being skinny.

Link Dump Obsession With Ditching Facebook

July 6, 2011 / Scott / 2 Comments

How To Move Your Facebook Photos To Picasa – Get them over to Picasa/GooglePhotos/Plus. One step closer to ditching Facebook forever.

Facebook blocks Google Chrome extension for exporting friends – It’s ON! HT @slashdot.

Fast-food chains selling alcohol – HT @FrankStrovel. I will not rest until I can get a Cherry-Vodka-Limeade straight from the drive-up window.

RunKeeper Building ‘The Facebook Of Fitness’ – I started using RunKeeper when it became free, and at the time it was just the mobile app that drew me to it. I was using DailyMile as my “Fitness Facebook”, but was pretty frustrated at having to keep transferring from one system to the other. Looks like DailyMile may have missed the boat. I’ll know more when I’m able to work out more regularly.

The 5 Switches of Manliness: Nature – The last post in this series. Every one of them was a great and worth reading.

Gettin’ After It!