A Look Back: Making a Plan

I'm home for Thanksgiving to the most appropriate of places: Plymouth, MA. Home of the Mayflower, the Plymouth Rock, and those feisty Pilgrims. And the Glansbergs.

At home I'm pretty good about getting in my workouts. Saturday I did a chilly 6-miler (but had brought home the appropriate gear, so I was A-OK). Yesterday I used my Mom's elliptical during my lunch break so I could watch Ina make Jeffrey a faaaaabulous Thanksgiving for two. And this morning I went this cute little yoga studio downtown -- a new addition since I left home for college. Pretty darn diligent.

And this got me thinking: How did I get to the point where this regular exercise felt normal and not like a chore? How did I start fitting this stuff into my (admittedly busy) schedule without feeling like I was compromising my life? I remember it being so difficult and that there was a lot of tension between the different priorities I had going on, which included striving to attain higher levels of physical fitness.

In early October I wrote about the challenges of getting started. About how hard it is to build up mileage and how -- for me -- it was so much tougher getting from 0-3 miles and 3-5 miles than, honestly, from that point to a marathon.

So, I have dubbed a new series I will write "A Look Back" to get back to my roots. It's important, I think, to remember how I got to be this crazy person who has run two marathons and will be training for a third (!) Not so long ago, I was...well...normal(ish).

I plan to start writing more often about things less Marathon-y and more relevant, perhaps, to people that aren't out of their minds. When I made some changes to my lifestyle my world was changed for the better, and that's why I'm so passionate about sharing that with you! It's gonna be fun.

So, back to my earlier musings. Let's talk today about planning ahead. You're totally busy. I'm totally busy. We're all totes busy. How do you fit in working out -- in whatever form that might be -- into your schedule? Especially when there aren't enough hours in the day for stuff you actually want to do?? My take on it:


Start Today
Not next week. Not after the holidays. Today. There is no benefit to waiting at all unless you literally have a broken leg.

Think Short Term
Make your commitment to your schedule for the next month. I find when I think long-term, it's much easier to justify not doing things. By saying that you are going to achieve X goal in the next 30 days? That's easier. Then you can make another X goal. And another. And soon? HABIT.

So, as an example, it's not, "I want to eventually lose 20 pounds." No, it's, I'm going to work out at least 3 days a week for the next 4 weeks. Boom. Go.

That attitude can translate to no matter what your goals are from working up to a 5K or an Ultra-Marathon. I don't look at my training plan as "wow, I'm running 26 miles in 5 months." Rather it's, what am I doing this week towards my training goal? It's far less daunting that way.


Plan. Plan. Plan.
I'm sure you have at least a rough idea of what your week is going to be like up ahead. You probably have one or more calendars to manage your personal, work, kids, spouse, cat, whatever. I'm not going to tell you howto manage your schedule, but I do highly recommend week-to-week finding a set time to review your plans for the next week.

Actually write these plans down. In a that calendar or that awesome Lisa Frank Trapper Keeper.

I WANT ONE!!!!!!

And hold yourself to it no matter what.

If it was a work meeting you wouldn't skip it, right? Treat this the same.

Maybe Sunday night, for instance, you'll review your exercise plan and commitment for the next Monday through Sunday. Be reasonable about what days are going to work for you to exercise and what aren't. Plan your rest days in advance and what type of workout you'll do (a video at home....weights at the gym...a 3 mile run....) Try to be specific and realistic.

Have a big meeting Thursday? Well, you may not want to plan on Wednesday for a nice night class.

Have nice dinner planned Tuesday night? Well, you're going in the morning or you're not going at all, so plan for that to be a rest day or a morning day.

Have kids? Well, I don't know what to tell you because that's crazy.

Morning? Or Night?
You can read a lot of articles about the physiological benefits of working out in the morning or at night. My personal take on the matter is that unless you're literally going to the Olympics it doesn't matter as long as you do it.

I think it's harder to get into the habit of being a morning exercise person.

However, I also think it's easier -- in the macro sense -- to get up one hour earlier than to give up plans and time after work. Like, you might have kids and therefore be making dinner to feed human mouths. Or -- if your'e more at my speed -- there might be an impromptu happy hour after work and you reeealllly reeeealllly want to goooooo!

Think About Your Paraphernalia

I don't know about you, but once I step foot in my apartment after a long day I'm done for. Done. For. I have to go either in the morning to work out or straight from work. Meaning you have to plan your outfits in advance and carry them with you or put them in your car. I honestly find this to be so helpful, because if I think I'm going home to change and then go back out? No ma'am.

Think about where you will be showering and what you will need. Perhaps pack this bag the night before so you are not packing half a sleep and forgetting, say, pants for work. It's happened.


Included in paraphernalia, I would always, ALWAYS include a granola bar:
I can't emphasize this point enough. I know the dangers of heading towards the gym whilst feeling the hunger (both before or after work). It will thwart even the most stalwart of hearts. Throw a bar in that gym bag and keep it there. You will thank me and yourself when you need an emergency bite.

Find a Buddy to Keep You In Check:

If you know you're meeting a friend at Central Park at 6pm for a run? You're not going to be the jerk who left her there by herself. Friendship > Jerkface. Write that down.

Hope these tips are helpful. Getting started is the worst, but once you're used to the planning (do it!), the bag packing, and the constant carrying-around-of-granola-bars you will thank yourself for the work you put into it. Plus you'll be drop dead sexy.

My Challenge to YOU: What can you do between now and Thanksgiving to get a guilt-free start on this glorious feast-filled holiday? Try to do something tomorrow and Thursday morning in order to create some space to fill with pie. Because that's how stomachs work, I believe.

4 months and 24 days to go until Boston! Support my running for Dana-Farber Cancer Institute here: http://www.runDFMC.org/2014/merig

But I Just Hate to Run

...said so many people to me. All the time.

Or, "I'm just not good at running." Or, "I just don't think it's ever something I could do." Or, "You are crazy."

You may not believe me, but I get it. Even as I revel in writing about my weekly long runs and my fuel belts and my 6am Saturday wake-up calls and my muscle milk, I get it. I really do.

He gets it too.

So today I'm going to let you in on a little secret. I'll preface by stating emphatically for the record that I am not a coach, not a physical therapist, and not qualified really in any way to say anything. On the flip side, I have a laptop and time to kill, so let's get started with the life advice.

My secret is that I think some of you (not all) do not hate to run. You hate that it's hard to get started and you hate that when you've tried it didn't go well. And you're absolutely, positively right.

Running is not, not, all sunshine and rainbows every day. I very often struggle through these workouts just counting the minutes until they're over. And these long runs? Although some go better than others, they truly never get easier.

So why do I do it? I run for the structure it adds to my life. For the feeling of setting -- and then achieving -- goals. For the people I meet along the way and friendships that get build, forged and continued along the way.

For the amazing views

And peaceful moments

:::Sigh::: How sweet.

But it's also crap.

Sure, that fluffy stuff is easy for me to say! I run marathons. Like an idiot.

All of the focus on the wonderful sights and sounds and friends and calm is freakin' fantastic... if only you weren't worried about your muscles revolting and your lungs collapsing! It's just ducky to run then...when you're already good at it. 

What I do now? That's a piece of cake compared to those initial months of getting started. That's the real challenge.

So let's talk about the real reason to accept the challenge. And it's certainly not so you can see the view from the Queensboro Bridge on foot.

Although that can be lovely too!

The best reason to run is -- that by far and away -- it is the single best way to get in and stay in shape. It's the only --and I mean only -- weight-loss and maintenance program that has ever worked for me. Those other reasons? They may come with time, or they may not. But the more on-the-surface weight-loss reason is why I, and countless others, started this little hobby and continue it.

That's the secret.

I started running about 10 years ago in college, after a long illustrious career of NEVER RUNNING EVER. And the reason was far from noble. I started because the ellipticals were always full at my pitiful college gym, and the treadmills had less of a wait. I continued jogging once I moved to New York because I didn't have enough money for a gym membership. Running has another crucial side-benefit: It's free.

And for about 4 years I never went a step further than 3 miles. It was another 1-2 years I could run occasionally up to 5 miles.

And this brings us to that secret I wanted to let you in on: The absolute hardest part for me was never running a marathon. It was getting started at all.

It was incredibly, incredibly hard to get from 0-3 miles for me, and it will be for you too. And, oh my goodness, did it suck getting from 3-5 miles. But once you're at that point? Well now you've been running a long time and, in order to get there, you'd have to have been somewhat consistent.

And after that, the sky is the limit.

If you're not a runner, don't think about marathons or half marathons. Not for a darn second. I never did! God! Gross!

It was only once I ran somewhat regularly -- perhaps 1-2 times per week plus some other workouts -- and that I could get up to five miles running straight that I thought about training for a half. And it was only after I ran several halves that I considered a full marathon. The distances can and will come with time and consistency.

And I promise that you could do it too.

So, my challenge for you is this: If even a small part of you is considering running, give it a shot. Not once. Not twice. Make a plan and stick to it. Couch to 5K is a great program, but there are a lot of online resources and apps that can help.

Put runs in your calendar like you'd schedule a work meeting or drinks with a friend. Plan what you're going to do in that workout (walk 3 minutes, run 1 minute, repeat for 30 minutes perhaps?) and stick with it. Put in 100% effort into each session, knowing you're doing a good thing and that it will be over soon. Record what you've done in a diary of some sort and also record exactly what you plan to do. This will help you to notice a quantifiable difference not just in your weight, but in what you are capable of.

Give it months before you judge, and not just a couple of runs. And give it the time to show the results. For me, it took a decade. But truly it could be so much faster if you -- unlike I was -- are diligent. I promise, promise, promise, that if I can do it, you can do it.

So tell me, do you buy it? Why or why not? I'd love to hear your thoughts.

It's All In the Mind...Or Stomach.

I just ran 16 miles this past Sunday, aided by the New York Road Runners' awesome Long Training Run #2 which simulates a race environment with Gatorade and water on the course, mile markers, pacers, and recovery foods at the end (mmm....pretzels...helps with the profuse sweating...yum!) I was further aided by the company of my long-time friend and first Roomie ever, Jen. You may have heard of Jen before, as she has a lot babies and runs a lot of marathons. My definition of a lot is "two."

Okay, so great. Ran 16. Whoopie, you all know that this is happening. I'm gonna keep running more and more miles until I either run a Marathon or lose my mind. Whichever comes first. I'm not sure it's the sheer distance at this point, though, that matters. It's how you get there. Right? Right.

I read an article from Runner's World last week on overcoming mental blocks for running. While somewhat interesting, I couldn't help but wonder --as I channeled my inner Carrie Bradshaw -- are these so-called "mental blocks" really what keep people from running? Are they what challenge me as I run?

Here are what they classify as mental blockers along with my commentary.

Faster Runners. I mean, I guess if you're like, the #4 Olympian and you'd like to medal, this would be a mental block. But as I usually come in 10,000 or so out of a 20,000 person race...intimidation by those faster than me has kind of had to go out the window.

A tough course. Like...I'm not running in the Alps.

People who train more. Are cool? I guess this used to be kind of intimidating to me, but once you wear a boot your whole perspective on life changes. Feel free to run more than me. I would like to remain in my normal everyday shoes. Which are Dr. Scholl's. Comfort > Fashion. But I digress.

The idea of a first race. They mean the first type of race. Like, a first half marathon. Or a first marathon (as in my case). I don't think this is a mental block though. Because this is what I'm trying to do...so it's more of a motivator than a block. I think that there is merit in this for your first 5K or 10K or Half Marathon for sure. But at a certain point you're just doing this to yourself.

Entering a Mega-Race. A-la the New York City Marathon (as opposed to small-town race or something). Fine, that's a big deal but I'm relatively sure that I'm not going to be the focus of National TV or in the newspapers or something. Mostly because I am not that pretty when I run. I'm not this guy:

 Saying "I'm a Runner." Clearly not an issue for me. I write a damn blog about it for goodness sakes. I'm not exactly closeted about this fact.

They finish by suggesting that you "rewire your brain" to get beyond your fears. And that you should worry about the process rather than the outcome of the race. Solid advice, but a little too theoretical rather than practical for my taste. Also, the "process"? That sounds really great in theory or in a Runners' World article, but in practice? I am finishin' the damn race. Just saying.

Okay, so here are MeriG's suggestions for mental blocks and how one might overcome them:

Block #1: Fitting Running Into Your Schedule. Okay, so figure you'll do a weekend long run, but you need at least a couple during the week, plus time to do one or two classes or other cross-training at minimum. So you've really got two options: morning or after work. After work is cool and all, but can really dip into time to eat and drink and socialize with friends. And doing both I find to be very tricky if you have to work past 6 pm. So if you're like me, you're left with mornings. Which means you have to get up early. Like, real early. And that sucks. So your next step is to get a cat.

That's right, you heard me, a cat.



GOOD MORNING!!!!

Because a cat does not let you sleep in. Because cats can be real jerks.

Problem solved. You're welcome.

Block #2: But I'm tirrrrrreeddddd.
If you run a marathon you can basically eat whatever you want and not gain wait. And you'll probably get some ab muscles. Stop your whining and put on your shoes. And then go get a slice of pizza and some Godivas.

Block #3: I'm Slow.
I bet you can find someone slower to pass and then you'll feel faster. It's really all about being better than at least someone else. Write that down.

If you're not a vindictive person, here's another approach: pretend you're winning and that's half the battle.

Block #4: I can't run that far without stopping.
Run / walk in intervals and gradually change the run / walk ratio over time. Or get a cat. Either one.

Block #5: My legs and feet hurt when I run and that makes me sad.
Get yourself some good shoes, an ice pack, and some IB Profin and stop your bitchin.' I will also refer you back ot the "you can eat whatever you want" clause.

Note: This clause actually does change over time and you will have to start wtaching what you eat once your body gets used to running a certain distance. But at the beginning? It's like piggy central! Go for the gold! Enter an eating contest! The world is your oyster!

Block #6: But What If I Look Dumb?

You'll be fine. Buy yourself some new clothes at Gap Body or -- dare I say it -- Lululemon (you know the devil wears it, right?) and get out there. I promise you that there will be someone who looks worse than you.

Damn it, why can't I be nice to others! Maybe this is a mental block of my own...

Hope you found this uplifting and helpful. Now get out there, champs. There's eating to be done!

I mean running! There's running to be done!

I'm too sexy for my...neon green running singlet?

Funds collected to date: $894.40 (34%)
Amount needed to reach pledge: $1,725.60
Miles Ran This Week: 20 (longest single run = 5.5 miles)
Weeks to Go: 20

Fashion and running. Never the two shall meet.

You can try to be cute when you run. Actually, let me rephrase. Many girls are -- in fact -- cute when they run. I happen to not be one of them. Aside from the sweating (see earlier post regarding copious sweating), as I mature in life I have come to two main conclusions regarding athletic attire:

1) (And this is the big one). It is better to be weird-looking and safe and/or not in pain...than to be cute and dead.

2) I don't give a crap what you think.*

*I mean... I kind of do. But I'm trying to ignore it at a bare minimum.

In case you are ever going to embark on some madness yourself or are just really curious why people have all the weird gear when they run, below is just a brief overview on some of the attire I sport whilest out running. In public. Regularly.

SNEAKERS
As mentioned above, you don't mess with sneakers. I'm not saying you need to spend your life savings on running shoes(unless your life savings is about $100 and then, actually, that's exactly what I'm saying). These are the most important think you'll buy and it's legit important to get them right. Or so says all the experts. Either way, I'd like to not mess around with the foot situation in general.

Oh and also? Have a good and Gentle (yes, with a capital G) pedicure place. Things get messy down there.

SOCKS
These go between your feet skin and the aforementioned expensive running shoes. It is important to buy socks that will keep this purpose of separating the two comfortably (and dryly) as long as possible.

THE CLOTHES
Non-cotton. That's all I have to say. My wise friend Sam, who has been running marathons the past few years, told me those words a long time ago and they ring as true as the old adage I just coined that goes: "You don't want to run in your own sweat for 20 miles."

I bought this hot singlet to run with to show my Team For Kids pride. I actually get a free one when I hit the 50% mark, but I wanted to have an extra as well.

To be completely clear, lime green is not my color. But I will refer you to my two rules above. Also, I heart Team for Kids and gots to represent. Also this will help you spot me (and my team-mates) when I run 26.2 miles on November 6, 2011!

HAT AND/OR AWESOME HEADBAND
I now run in hats or awesome headbands. Why? Because they actually keep me cooler. And the previously described sweating. And the hair. Ugh. It's just better for the public in general if I wear them. Please see above for my newest awesome spirit hat.

OTHER GEAR
There are many other things I have amassed along the way:
* ipod (although I actually run with it less and less...) with an ipod armband running thingy. That's the technical term.
* Spibelt fanny pack Don't judge. I can feel you judging but you don't even know how great this thing is for holding my gels, gu, keys, money, ID (You know, in case I'm going drinking after. It happens.), cellular telephone, etc. It stretches to fit whatever you put in it. You're welcome to join me on a run because I bet you could just jump into my fanny pack.
* Belt water bottle thing that you always see sporty people running with in parks This was given to me (thanks Sam!) and yet to be determined how I respond to it. Hydration = smiley face, so it's probably a good idea.
* fancy watch with pedometer My garmin watch which tells me my pace, time and total distance is a god. If I could build a house of worship dedicated to Garmin Watch, I probably would.
* Foam roller For rolling out your muscles after a long run (evidently?) Yet to be formally used, so right now it's just a lime green decoration in the corner of my living room. It keeps the yoga mat I never use company.
* Ice packs Sam, the guru of running, also recommended this. It frightens me, but I took her advice and they are in the fridge waiting.

The above does not even count the various bars, gels, gus and other odd forms of ingestible "gear" that I have purchased already. According to other experts / masochists it is vital that I try these things out in advance so that I'm not experimenting on mile 17 on race day. So I'm a human guinea pig in my own lab experiment entitled: "On not killing yourself whilest running a marathon."

Overwhelmed yet? So am I. But it's okay! Because regardless of what I end of wearing, doing, saying, or seeing (I'm not ruling out halucinations just yet) that day, I know that I will be damn gorgeous doing it. And if not, I can probably always get a job directing traffic at JFK, so that's plan B.

I won!*

*if you don't count the 1593 people that finished before me.

Funds collected to date: $744.40 (28%)
Amount needed to reach pledge: $1,875.60
Miles Ran This Week: 17 (longest single run = 10K race (6.2 miles))
Weeks to Go: 21

Yesterday I -- along with 4,500 other women -- completed a 10K race through Central Park. My finishing time was 56:16 which averages a 9:04 pace! And yes, I am probing for compliments, because that time is FREAKING AMAZING! It's a 10K PR for me by FIVE FULL MINUTES! Ridiculous.

[For those who are not up-to-date with the running "lingo," PR is "Personal Record" and not "Puerto Rico." We are talking about racing here, not vacation planning.]

So why do I run races so much better than everyday runs? Why do people pay money to run these things? After doing this for a couple of years now (sporadically, but still) I have a few "rules of the road" which answer these questions.

1) Running races is a fabulous way to augment a training schedule. It gets you in the mode of getting up in the morning, into your gear and in the zone. It also is a great way to "break up" your training and minimize monotony.

2) People cheering for you makes your run faster and easier. This is why I will harass you to come cheer me on for the marathon. (November 6, 2011. Write that down).

3) When you have paid to run a race, one may be less likely to conduct yourself the night before in a manner which may deem inappropriate for running. Money talks, people!

4) Pacing. It's fun to pick people running around them who are going about at your speed (or desired speed) and striving to stay with them. Okay, maybe it's not "fun," but it definitely...is a thing.

5) The knowledge your race time will be recorded for all time on the NYRR website personally drives the spirit in me. If I run slowly I will see it and be mad I wasted money running badly.

6) Although you're really only racing against yourself in these things...I like to win regardless. Did I mention I can be competitive?

But you know what is the absolute best, best part of a race? The after-running brunch with friends! Yesterday's 10K was also run by Colgate friends Jen, Sarah and Serena and b-school travel-buddy/past MeriG blog star Ashley!

So, yesterday I not only added to my training schedule and completed a 10K in personal record time...but I also got to spend some quality face-stuffing time with friends. Um, winning. Duh.

The Most Interesting Woman Alive?

!

Funds collected to date: $719.40 (27%)
Amount needed to reach pledge: $1,900.60
Miles Ran Last Week: 21 (longest single run = 5 miles)

The name of the game this week has been consistency. I'm trying to get to a point where I can run multiple days (albeit relatively "short" runs each day) and not die. While it's true that I did successfully not expire this weeks despite taking only two days off from running in total...things have been a bit touch and go. I'd like to say that I'm being a true champion, running easy as I discover inner peace through meditation during my solo runs towards greatness. In actuality, things have looked less like a Nike commercial and more like...well...this:

The scary thing right now is that I ran a total of 21 miles this week. I will run 26.2 miles at some point in one go. Hmmmm. This is going ot be interesting.

There are two cool side-benefits from running your first marathon that I would like to share. Firstly, it really does provide a phenomenal first-date topic of conversation. Seriously. I'd say it's about 50% of what I talk about on blind dates and I believe it to make me fascinating and impressive, much like the Dos Equis man.

The second key benefit is that you do meet people along the way who are either also training for the big 26.2 or have done so in the past. It really is a bonding experience being able to talk about training trials and tributions [please note the alliteration....and moving on!] As part of my money-raising efforts for Team for Kids, I'll be able to participate in group runs with them, and I'm excited to meet new people through this new "hobby" of mine.

Before I leave you for this week, I just want to provide a heartfelt thanks to the overwhelming support I have received so far, not only monetarily but also with your well-wishes and kind words. I am so excited to be 27% of the way to my fund-raising goal! Thank you, thank you, thank you!

"Motivation is what gets you started. Habit is what keeps you going." - Jim Ryun

My New Kicks

It became abundantly clear to me some time ago that I needed new running sneakers. How do you know you need new shoes? Responsible runners will tell you every 300-500 miles. This translates to 6-9 months depending on the amount you have been training. Admittedly, I was way beyond that. Way.

More importantly though, they weren't looking pretty. These were some pretty ugly pieces of sportswear I was rocking every day, and I was frankly embarassed by them and by myself.

I wandered into Jack Rabbit because I figured I would ask for some advice on appropriate marathon-training footwear from the experts. Jack Rabbit is basically the messiah of running-wear. When the rapture comes again -- someday -- all runners will probably end up in a Jack Rabbit outlet somewhere. The store is staffed by in-shape, beautiful people that get to wear running clothes all day. They all run to work everyday and are just happy to be young and running and alive. I hate them.

After mentioning my quest for appropriate shoes, I was whisked away to a private area to have a discussion about my shoes. It went something like this:

Skinny Sales Woman: So what are your running needs?
Me: I am training for my first marathon, and I think I need new shoes.
SSW: [looking at my sneakers] Wow. Yeah. These are really bad.
Me: Oh. Yeah. I guess so...um...so I will get new ones.
SSW: Any issues with pronating?
Me: Say what now?
SSW: Pronation? Have you ever been analyzed before?
Me: Uhhhh...
SSW: [glares very judgementally at my nasty sneakers and then looks at me with an (evil?) glimmer in her eye. She is near salivating at the prospect of a near certain commission]. Okay then, let's get you running!

And she wasn't kidding about the literal running. She put me on the treadmill to videotape my natural gait. I don't know if you've ever "gaited" while being videotaped, but it felt as though someone was videotaping me taking a shower. How are you supposed to be natural in this situation!? I was instructed to run for a minute or so seconds at a "comfortable" pace.

Here is where things got tricky due to the fact that I am an idiot. I wanted to impress the crazy runner chick, who likely runs more in her morning jog than I do in a week. I went up to 6.5 (about a 9 minute mile) to "jog". This would come back to bite me square in the ass.

The next half hour was a series of incremental bursts of alleged "light jogging" followed by the replay of the video, analysis of everything I'm doing wrong in life, and presentation of a shoe which would fix me. Wow. WOW. I mean, the way she presented the situation, it is a miracle I don't have to crawl to work from the damage I am doing to myself day-to-day. But here was the fundamental problem: I was running my fake inflated jogging pace a lot. A real lot. Why did I feel the need to lie to her!? She doesn't know me!? She wasn't judging me (or was she....)

So, winded and sweating, I finally got to my last sneakers to try. A lovely pair of Brooks runners. And they were glorious. This woman was the grand master of sales. She had me defeated, tired, insecure and completely reliant on her expertise. She had me try on a half dozen pairs of the weirdest sized and shaped shoes. And she knews that this last pair she would have me try, after running miles on a treadmill in front of a store full of people and a videographer, would be magical.

I bought them without even looking at the price tag.

...I also bought a hat. She said it would keep me cool in the summer.

...and some new type of gels. She said it would help keep my energy level up during long runs.

...If she had been selling yard rakes, I guarantee you that I would have bought one of those as well and stored it in my lawn-less 4th floor one-bedroom apartment.

Well played, Jack Rabbit retail stores. Well played, indeed.