Payback...

For all those that post beautiful food on their blogs. :0)

It is payback time to post some of my own. I know it is not really running stuff, but it is ALL healthy stuff and some of it was from craving from your blogs. lol



My morning breakie consisting of an oatmeal made with egg whites, cinnamon, ground flax seed, non-fat milk, and apples.








Lunch consisted of a peanut butter, banana, and honey on toasted whole wheat bread.









Supper, I decided to try a new recipe called Greek Roasted Chicken. I liked placing the lemon under the skin as it felt like I was some kind culinary chef. lol







The end result... It was DELISH!
(The rice stuffing was cooked inside the chicken)
I am realizing now though that I forgot the veggies but blame it on the excitement of a new dish.

There was a small garden salad too but, I figured there was enough pics.



So, hungry yet? :0)

To keep up with the copycat theme of the day here I also had my very first Iskiate (Chia seed Drink) mentioned in the popular book 'Born to Run' - forgot to take a pic though. Which reminds me, I had bought the audiobook of this and quite liked it so I went out and bought the real deal also.

Well you know that snow I had taken pictures of before? We got lots more and still are. I got stuck just outside my driveway this morning on my way to chiro so I had to shovel myself out. Not something I am really supposed to do right now and I did end up in quite a bit of pain. I think that really threw off the rest of my day here as I just can not get comfortable. I did try to do my 30 min walk... finished it, but I think I maybe should have just called it for the day. The rest of the night here I am just going to veg with my ice packs. I was considering heading out to another yoga class to stretch out but I believe the ice pack idea with a good movie would be better for me. There is always tomorrow.

Dreaming of running...

Walking: 30 mins
Stretching
Core work

A Bit of Snow

Just a bit of snow started to arrive on Friday and then it continued... I was really hoping that the summer stuff that I had neglected to put away would be ok as we really did not get much snow this past winter, which was REALLY unusual. Now as the snow continues, I think I may be digging my stuff out when we move. We have weather advisories out as the visibility is quite limited at times. Even though the pictures may not show it, the blowing snow gets pretty bad and we had to shovel our SUV out of the garage this morning.

All I know is that I would like to go out and play! Go for a walk, sledding, anything to get me out right now.






I did manage to get out for a bit yesterday for a few things and one of them was MUCH needed. I went to my hot yoga class... the heat felt sooooo good. I took it easy and pretty much did all beginner or modified poses to get me through it. Going back out in to the cold after didn't really phase me one bit as I was in complete la la land.

I managed yesterday to get another great walk in again with the same increased pace I did on Friday and today my plans are to do the same. I am hoping that next week I will be able to increase the time. Hopefully by seeing the ortho at the end of the week we will more of an idea about things, where I am at, and exactly what CAN I do.

Eating wise things are still going really great and last night we all went out to a sushi place for supper. I honestly was going to take some pictures of it, but when the food arrived at the table, taking pictures was the last thing on my mind. Great food but uber expensive. Two adults and one 13 yr old? May as well gone to Red Lobster. We will go back, just not very much and will treat that place as a treat. Also, with us moving to a bedroom community just outside of the city here next month, eating out will be decreased even more. More about that one later.

Here's to wishing all running or even just out and about this weekend a safe one!

Yesterday
Walking: 30 mins
Stretching
Core work
Hot yoga

Today
Walking: 30 mins
Stretching
Core Work

Painful Awakenings

The above lovable furball should come with a warning - Do Not Waken Abruptly In Bed. I was having a lovely sleep last night until something startled my furry friend and then blood wept. Ashes, my lovely cat, used my torso, arm and head as an escape path to safety. So lets just say that I woke up pretty stiff from the sudden tension and had lovely deep claw marks clearly marking the path he took.

Chiro this morning felt so good and was much needed. I didn't even go for my walk till after I went. As for my walk, wow, I haven't felt this good on the treadmil, or moving around at all, in a LONG time. I did speed up just a bit and kept my time the same. I felt no worse after so I hope it was ok to do so. This waiting to see an ortho is killing me...

I must say after that good walk I had a tune in my head: (tune of Raw Hide)

Keep runnin', runnin', runnin'
Through the paths we're movin'
Keep them legs a runnin'...

You get the just of it. lol

To keep myself from going insane I have been keeping myself busy though the last while. I have been teaching myself guitar the last six months, taking loads of pictures, yoga, dance, I was working at my job up until I couldn't even move anymore which was early Jan. here, trying to make sure I get at least on daily walk in, reading, looking for a new house (which we did find and I'll post another time), cooking more, sewing, movie watching, and listening to new music. I haven't biked or swam yet this year. Biking was a no for now because of what is going on injury wise (unsure) and quite honestly it has been cold and the thought of getting in to cold water right now just chills me... I promise I will look in to it though. :0) It really would do me a lot of good, at least just some arm stuff and no kicking.

Well speaking of swimming and yoga, maybe I should see about doing one of them this afternoon. :0)

My Asics

Walking: 30 mins (not too sure about this DailyMile logging thing - I have been logging but it is not showing up on my side bar widget thingy???? )
Stretching
Core work

New Shoes

Well this past weekend was spent looking for new shoes. I figure what can hurt me even more by getting them. So off I go to our 'better' running store to get checked out. Again, overpronating when walking but looking at the tread wear... I am on the outside. So Neutral with cushioning and then what ever worked after that with them watching my gait.

So, came home with my tried, tested, and true favorite brand, my Asics (Gel-Landreth 5 this time), and a bit of a newcomer to me in the walking world, some New Balance Walkers 845's. I figure with all this walking I am going to be doing for a while here I had better get the right shoe for the job. The New Balance aren't the prettiest out there for my taste, but they were the ones that worked. The runners, well, I am staying optimistic that I will heal in a descent amount of time and not to mention but there was a sale going on at the store...

I went to chiro again today as I am still at 3 days/wk for now and I so can not wait til I can see the ortho so maybe some light can be shone on the situation of what is up. This not being able to sit, walk, stand, ANYTHING for the past while now is driving me crazy. I am faithfully doing my stretches, trying to get about a 30 min walk in every day, ice, ibuprofen, a bit of core work, etc., and the list goes on. I am slowly getting the wt back down so there is less stress on the body. I am just really running out of answers/questions here on what to do next. This is where I need to practice my patience... to wait till I see the specialist. Tomorrow though I have to see the family doc to see if I am able to head back to work yet. I highly doubt it but work needs to have a note and tomorrow was the next check in day. I also have to start the EI process as there has been no income while I have been off. If I could pin point this injury to where/when it happened then great, this may be easy, but when things just got worse and worse... I don't even know anymore. I am scared that this is some bio-mechanic thing initially from my car accident that did not heal right or something I did wrong in the process. For all know this could be from one of my falls that I had on my long runs that I had treated with physio... See? Many questions.

Now this weekend I was not the only one getting new shoes, my son was also. All I can say is size sevens for my son! Ack! He has hit one of his growing spurts and I am sure he is going to tower over me by summer. He is now the proud owner of two new pairs of running like shoes.

Now for a bit of chic flic talk (guys you may want to leave now).

I just watched the movie My Life In Ruins and it was hilarious! I enjoyed this movie as it was just what I needed right now. A lot of humor, a bit of sadness, and a happy ending. Typical plot but heh, who cares! I was happy. The Rotten Tomato site pretty much summed up that it was a waste of a movie, but I do disagree and since this is my blog, I can. :0)

Weight wise things are going in the right direction. I am going to continue to do what little workouts I can until I am told I can do more.

Walking: 30 mins 3 mi/hr
Stretching
Core work

Dance

One thing I did start up on again was tribal bellydancing (ATS) as I did miss it. I used to do it before but ended up focusing more on my running instead. So I figure while I am out of commission for a bit, I need to stay active. I am not going all gung ho and such with the moves right now cause it would hurt but even just the trying to walk around and move my arms and such is great. This pic was taken in December after a small performance. Dig the makeup? :0) Maybe I will be brave and post a full body pic of what I wore, full belly and all. lol Will make a great comparison pic later on though.

My poor little Mac laptop is in for repairs. :( So right now I am using my hubby's old laptop (microsoft) and I am going nuts!!! Not to mention most of my pics are on my mac to show, but just the ease of use for me... I am not used to it again and it makes for some interesting typing and usage. lol The only thing that is great about this thing is the huge display. :0) I sure would like access to most of my pics though...

So, chiro is this morning again and boy oh boy do I need it. Last night was the first night at dance since before the holidays and even though I did not do much, just the moving around did me in a bit. Mind you I move around for anything, just walking for a few minutes and I am in pain... I am going to ask about some water activities even if it is just light walking in there. I know when I tried to swim before it hurt the knee pretty good and with the SI joint involved now??? Who knows. I can just keep trying.

Eating wise not too bad but yesterday did not get as much veggies as I had hoped. Must change that today.

It was really great to catch up a bit on some ol' bloggers I used to read. I still have the links and I am going to keep them for now - but of course if you want me to delete them just let me know. I like a familiar face to this cyber world. :0)

Other than chiro, my plan today is to just get moving and try not to over do it. Will report later.

England pics p.4

Windsor Castle changing of the guards

Windsor Castle with my aunts and my grampa's brother

The Crooked house in Windsor

Pub on the Thames in Henley

My venture in to the woods by myself

England pics p.4

Only pic I feel comfortable posting from the funeral  - she was the one walking with a walking stick ahead of all the vehicles.

Robin Hood at the Nottingham Castle

Hampton Court Palace

Me being a goof at a phone booth

In my running shirt for a pic for my running group at Windsor Castle

England pics p.3

Mandy and Clive's pub and B&B in Erlestoke

I needed just a bit of help trying to decipher this one. lol

amongst the blue bells

The 'evil' looking holly :)

Pub in Motimer (visited quite often) :)

England Pics p.2

Post office box

Stonehenge with my two aunts from Canada

Enjoying our pork pastries. :)

Family we stayed with in Ludgershall

Tiny roads between villages

England road signs p.2

England road signs

New Hope Dog Rescue Fun Run

Tala was all set, excited and ready to go sporting her new bandana.

It wasn't that big of a turn out as they had hoped but it was a great socializing event for all dogs as everyone got along fine. :)

Tala met some new friends and was the usual social butterfly as usual. :) There were also 2 other sibe's there (one shown in pic above).  The event was shorter than we have done previously as it was only 1.5k as we usually have done 5k in the past with this event.  I am not sure I know why they have changed it...  Tala and I started off walking and then decided we would run it nice and easy.  We enjoyed all the doggie water stations as they were well organized. :)  Tala also enjoyed her treats from the event afterwards and then went home for a good snooze.

So... everything went well up until then... I then went out to finish the k's needed for my long run as I did not manage to get out before sunday to finish it.  I took things nice and easy and made it to about 6.5k and then WHAM!  IT band called it quits... WT*!?!  I stopped, went on the grass, stretched out and had some of my sports drink and tried again... it wasn't going to happen.  I had to stop at 7k and turn around and walk home - forgot my cell...  Luckily it did not hurt while walking.  So I finally get home and then decide to take the bike out for a spin to get a bit more cardio in.  Well 5k in to that I had to turn around as this was not going to be my day.  I went back over things that I did that day trying to figure out what happen as it was a bit purplexing to me as why it did.  Shoes?  Nope.  Stretched? Yep. Overtrained? Nope, actually less here the last week and a bit.  Terrain? Maybe...  I alternated the part of the road that I was running on but there were a few spot that were quite slanted as there was no other place to run.  I did slip a couple of times on the gravel part from the ruts... did not think it was that bad when it happened.  I know now... :(  So... I have been not able to walk after that as I could not bend my knee at all.  Great... what more can happen...  I should have never hopped on to the bike afterwards... but I did not realize at the time the severity of it.  So, for the last couple of days here I have been best friends with RICE, ibuprofen, foam roller, stretches, strengthening supporting muscles, and some contrast treatment - alternating between heat and ice.  I believe I have caught it fast enough here as today things are better and I can bend with little pain.  So, no running as of yet but not too worried about the half coming up as I think it will be fine by then.  I only have one more long distance run left and if I am unable to do it, that will be ok with me because I know I can run the distance already - it just won't be as fast as I wanted.  There are many other races out there that I can aim for in succeeding in my goal. :)  Injuries can sometimes just happen out of the blue even when following the best of plans - I just have to re-look at my journal and see if there are some possible causes besides the terrain.

Thank you again everyone for all your kind words as it was all very much appreciated.  A few things have happened since I have been on here.  My friend and my father-in-law have given me the money to cover the extra cost of the ticket to go to England.  So... I now do not have to worry as much about it financially.  The problem is that my 'great uncle' is being an a@@ about the whole thing and does not want a funeral!!!!  Well, the family here says they won't go and spend the money to go unless there is one.  If there is one thing that doesn't drive me absolutely insane is family fighting during a time of passing.  Enough already and just let us say our goodbyes.  So... am I going to be going to England?  I am still so confused... It is nothing like coming to terms with everything and then basically having the ticket given to me to go.  I know... worse things could happen...

Well, sorry I have not posted lately on anyone's blogs... I have read them just was not to much feeling like a cheerleader at the moment.  So... be prepared cause I am on my way back. :)

Ok... I have heard about things happen in 3s and I am a bit of a believer in this one... My Nanny just called and my grandma's sister passes away last week also and the funerals will be on the SAME day!!! Both in England, BUT in different places!  I wasn't close to her but she is in my thoughts and her family is in my prayers as my grandma will be taking priority.  Now for the final decision with all of this and to see if a plane ticket will be purchased.  The funeral is next week on Tuesday, May 13th at 12 pm.

Sicky Thursday

Came across this this morning... it truly shows anyone can do anything! :)

Well, I don't know if it was all the blogs I read about everyone getting sick lately, but my son was sick yesterday, again today, and now I am. :(  When I talked to my son's EA last night, she had informed me that there was a nice nasty bug going around the school again and the kids were dropping out like flies.  I guess this weather changing stuff can do this to the body... oh well... it looks like chicken soup and tea for the menu today! :)  My son just got over one bug and now he is hit with a new one (or the old has come back with a vengeance).

I did not do any exercise at all yesterday as I just gave my body a bit of a break while it is sick.  It may be the same today as I am only scheduled to do a smaller run with some speed tempos.  This, if I do it will be later tonight after some rest.

Its cloudy out and still wet from the rain here but today it is supposed to go up to +14 and tomorrow is looking even better!  My seeds that I started indoors (kept forgetting to start but finally did) are starting to sprout!  Once things are settled here a bit more I have some major work to do outside.  I have two fish ponds, a big one in the front and a med one in the back beside my garden, well last year when our tennant moved out in the spring (still a bit cool out) he was moving stuff in the back yard and dropped one of his things on my back yard pond!  It ended up getting a crack in it and I tried to fix it (noticed AFTER I put fish in that it did not hold) and so here I was running from the back yard to the front yard a fish in a net to save them to the front yard pond.  Back and forth I went until I caught the last one...  so I have decided that I am just going to remove the back pond and extend my garden this year... :(  which kinda sucks... So I am going to have to get some dirt halled in here to fill in the hole which at least isn't too big, but would need more than a couple of those bags of dirt you can buy at the store.  I don't like having my big koi out in the front especially with the free roaming cats that like to sit by the pond and watch... hoping for their next meal!  They have not been successful thus far though... :)  The other thing is that there has been a few people with bigger koi in their front yard that have been stolen.  My one is over 12 inches now and it would kill me to see him gone. :(  But, unless I build something else here... they will have to be in the front unless they stay inside.

The best news though is that the weather is nicer again and so we are going to be setting up the hot tub!!! Yeah!  I don't have one of those hard fancy ones, but a couple of yrs ago I saw one at my aunt's cabin and fell in love with it.  It is a blow up one that has a heater and all and it is soooooo comfortable!!! I find it much more comfortable than the hard ones.  We had it out going all year round the first year and spent the New Years out there but decided that this year I would pack it up for the winter.  I so can't wait to have it going again... It feels so good after I have stretched out and iced after a good run. :) It's all my husband has been mentioning about in the yard - he misses it - but doesn't want to admit it was a good find. :) <-I bought it for myself for my birthday.  If you are reading this sweetie... Luv you!  lol :)

Well time to take some stuff again here so I can breath and check on my son.  It's funny with him because he is either super hyper when he is sick (generally a chest problem) or he is really sleepy, which is a rare one in which he has a fever aches and pains and is just out of it.  Last year when we came back from China when we were all sick, he slept for 4 days!  He came out once in a while to eat a bit and then back to sleep.  I have never seen him do that before!

Well, I guess I should end my book here.  Spring fever has hit and I so want to get going outside again here.  I am hoping that we are finally able to get the gazebo and patio furniture from my father in law this year so we can set things up nicely out.  If this is going to be the last time we are living in this house, I want to enjoy it. :)

Have a great day! - OH! wi is tomorrow but I won't be watching too overly much with the sodium thing because chicken soup/sodium is kinda hand in hand and I don't really feel like making some homemade stuff at this pt. :) Ok... maybe later... but not right now. lol

Another post today cause...

... I DID IT!!!!!!! WOOOOO HOOOOOO!!!!!!  5k baby done in get this... 28:53 mins! :) New PB for me. :) 

It was beautiful out, +7, sunny, and the paths were clear.  *whew*  That snow cleared up pretty fast!

When I got there, there was about ~200 people there and I did not know a soul and met some lovely ladies.  We were talking about the course (saw the map finally) and we did not have to do the bridge, BUT... we had to run part of the most hilly part of the trail for the 5k.  It was a hard run and I told the ladies that I was just hoping to finish it in about just under 33 mins.  Much to my surprise when I saw my time at the end. :)  I started right in the very back of the pack - pretty much the last person and wove my way around the crowd to my comfortable pace, opened up my stride and off I went.  I stopped for 30 secs once to fix my sock.... that was it.  That really makes me hopeful of what I can accomplish on a flatter course. :)

Goal accomplished. :)

Here are some pics above.

run: 5.02 km/28:53 mins!, avg 5:45 mins/km

I goofed up...

... last week on the number of hills that I ran and just realized it today when I was looking at my schedule.  I was supposed to run 7 not 6, so which today is supposed to be 8 of them. :(  I am going to go for the 8 times and see how I feel.  If I get too tired, I will stop at 7.  I was wondering why my km for the run were not that high as they should have been...

Last night's run was 7 km and not 6 like I thought... I think I have finally figured out the way they have their schedule though.  I know they have switched their hills to Thursday and was not sure which run they were running on Wednesday as I thought they were running Tuesday's run because that seemed like the k's they were doing.  Now I know they are doing a straight switch between Wednesday and Thursday, and it seems like they are a week behind in the k's for it.  It's all good with me as long as I get my amount in my long slow runs on the weekend.

Last night was a really good run though.  I did take Tala with me and she was as good as gold for it and great company.  Her little tugs on the smaller hills on the trail gave me that little extra push that I needed. I also was looking at my garmin for the 5 km mark and it looked like I may have done my 5k in 30:33 mins!  My fasted time yet!  I am not marking it as a Personal Best yet because I would like to have just a straight 5k course to time it with and then I can record my new PB.  It is great though to see an improvement and to be closer to my goal in running.  I said I wanted to be under 30 mins for 5k and this year I am going to do it. :)

Well, as I said, today is hills and it is going to be quite nice outside for it.  Tonight is going to be hot yoga, so today is going to be one tired day for me.

Eating wise yesterday was the best day for me eating core foods in a long time.  I am hoping that today will the same, even though I am still counting the pts.  And yes... I am eating every pt available to me. :) (18 pts is just waaaayyyy to low) lol

I did get my camera out yesterday and took some pictures of my son on his bike and emailed the pic and phoned everyone about his huge milestone that he achieved. :)  Yes, I was a proud mama and he shocked everyone!  Proud pic at the top. :)  For those who do not get why I am so proud, it is because my son is not the outdoor type and took forever to learn how to ride.  He was very uncoordinated and had serious fears of the outdoors, and besides many other factors related to his designation.

Oh, tomorrow is challenge wi and ww wi so lots of water and watching sodium.

Well, off to get my buddy up and feed the zoo. :)

Non-smoker! :)

run: 8 x hills (did it!!!!), 10.87 km/1:27:28 mins, sunny +10, avg 161 bpm 8:03 mins/km, got to wear my skirt again! :), I tried to take it a bit slower today due to the faster run last night and to get my heart rate down a bit more (I hate being cursed with a high heart rate), felt really good and the trail was really busy with everyone out.

Finally Sunday...

Well I took my son to the movie Nim's Island after the unfortunate news yesterday.  My son was pretty upset about Suki and was really focusing on the whole death issue of the other pets.  I assured him that right now everyone is OK but things in life do happen.  We had a good long talk about the whole thing...  I am not too sure how he is now because this morning he was upset with Santa (yes Santa, I told him the truth this year because he is in grade 6, but he still believes).  At x-mass Suki started to get really bad and I thought she was going to die then.  My son had already wrote Santa previously, so he re-wrote another email to Santa requesting that he wanted to take back everything that he wanted for x-mass and have Suki get better instead.  So now with Suki gone... he is pretty much in the angry stage right now, especially with Santa.

As far as how was the movie Nim's Island?  Wonderful!!! We both really liked the movie and I thought it was pretty good for a family movie to all go see together. :)  I only heard one little girl that was about 3 yrs old say that she did not like one part in it because she thought it was scary.  My son is a real scaredy cat at even the slightest scare and he had no problems.  I would definitely recommend this movie for the whole family to see. :)

Today I went out to run 16k.  It is a good thing that I check the weather station before I leave because the weather decided to change things up a bit.  Started off at -2 and plans for 1-3 cm of snow.  Great! :(  Well it is a good thing I was prepared because what a snow storm!  It came up at about 4k in to the run and lasted till the last k.  So it was lots of fun!  *insert sarcasm here* lol

Well it really was not too bad of a run in the end though.  Today I was really focussing on going slow and trying to keep my HR low.  I checked in to some sites that I was referred to and looked at paces geared for me for my different types of runs.  I found myself going a little fast at times and had to really focus on the slow part.  I guess the hardest part is that I am basing all of my training paces on my 5k runs that are on the paths here that are really hilly.  I can't wait for my first event here so I can get a realistic time for one and then go from there.  I had heard once from someone that was wondering how slow to go because they felt fine at the faster pace for their long slow runs.  Their pace was based on what they had done in a race last yr.  Another person replied that maybe this person was not going fast enough when they run their races and therefore their long slow ones would be geared faster.  This kind of struck a point with me.  I know I have improved tremendously in the last couple of yrs from going from a snail's pace to a turtle, but maybe I am better than what I think I am... I figure since I have been running for a couple of yrs now I should start looking at tweaking things a bit while still remaining injury free. :)

I am having a bit of troubles with my garmin and the distance that it is registering that I am going.  It seems like it is saying that I am going farther than I actually am.  My Nike+ actually recorded the distance better than my garmin when I mapped out my run.  For now I am still going to use the garmin stats to keep stats consistent though.

Well 3 people, that I know of, are injured from running with the running clinic.  The one girl that I was running with was having some problems and finally did herself in one night pushing herself a little too much.  I like the instructor in their clinic but I am finding that too many people are going too fast for what they should be and therefore injuries.  Their clinic is for first timers doing the 1/2.  This kind of takes the fun out of running and many lose interest because they are getting constantly injured.  I have done this and learnt my lesson.  The good thing is that I never gave up and found my proper way of getting my mileage in.  So for all you newbies out there wanting to start running...  take it slow!  Please?  lol  Your body will thank you so much more for it! :)  Now unless you are quite physically fit already then fine.  Go at what feels comfortable but remember the 10% rule with distance, time and effort. :)  There, did my little parental nagging for the day. lol

Food wise, things are better again.  After much thought, I am going to move my wi day to Fridays instead of having the 2 wi's on Friday for the challenge and Sunday for the official.  With my 1/2 marathon coming up and some other events always ending up on a Sunday, I would like to be able to eat more on the Saturday night so my body is fueled up properly.

As for my official wi today, my wt has stayed the same. :)

The rest of the day here I am going to do some cleaning and laundry and hopefully something with my son. :)

No Smoking. :)

run: 16.04 km/1:59:55 mins, avg 160 bpm 7:29min/km, temp -2 with snowstorm, wore 3 light layers, felt pretty good except for the snow, tried to remain on the road where I could that would be the same route as the half marathon, ran with the running room group but was by myself at the back taking it slow. :)

The new hair...

No more thick hair!!!  My head feels so much lighter and there is nothing but a skinny tail for a pony tail now! lol  It was so weird when I went to wash it because I am so used to using lots of shampoo and conditioner... now there is nothing to it! lol  I love the highlights... the lowlights are not really that noticeable though... oh well.  I am still super happy with it. :)

I had to laugh last night because when I put my hair in a pony tail, my son said now there's the mom I am used to. :)  He really likes the new hairdo but likes the ol' comfort and stability sometimes..... :)

To compare: In my labels there is a picture one and a pic is there of me at Telemiracle last yr with my hair down.