Crazy Train

Ok, I have officially taken a ride on the Crazy Train. Why would any sane person run 22 miles? Only someone who is certifiably crazy would pull such a stunt on an out and back trail. I'd like to introduce you to that person. Her name is Natalie.

For some idiotic reason, that I thought was actually based on careful thought and research, I decided that 20 miles wasn't enough. My body needed to be taught that when we hit the 20 mile mark in the marathon we're not done yet. 22 seemed like a reasonable number. 23 seemed like it might kill me; 22 did not.

I got to the Little Miami trail a little before 8 this morning. Can you believe I had to wear a long sleeve shirt over my sleeveless top to start? And gloves! It was 40 something degrees and I was freezing. I had slept fitfully last night, waking up periodically thinking about how many miles I'd go in each direction so as to make it a perfect 22 with no opportunity to wimp out. I started out going south on the trail. I've never gone south for more than 5 miles, but it was so nice and quiet that I continued the same way for 7 miles. Unfortunately, that meant 14 miles without a bathroom! Back at the start, I took care of business and headed north(ish) on the trail for 4 miles where there is another bathroom. 4 back to my car and I logged 22.

I brought Skyline home for the rest of the family, had an ice bath, a warm shower and washed my car. Tomorrow I get a massage. Right now I need a nap.

WTD: 52
MTD: 183.34 (lifetime monthly high)
YTD: 1149.69

Predictions

"How long will it take you to run 10 miles tomorrow?"

I was asked that question several times yesterday because I am a hostess for a tea party that my sister and sister-in-law are throwing for my mom's 70th birthday. The party starts at 11:00.

"About one hour and 40 minutes," I answered each time.

I've been saying it for weeks, but I'm so sick of waking up to run when it's still dark. When the alarm clock went off at 6:15 I couldn't even remember why. Then, it came to me and I dragged myself out of bed and threw on the running clothes I'd laid out last night. I waited until the sun started to come up and started at 7:20. That gave me plenty of time to read about biodiesel fuel in this month's National Geographic.

The weather is fine for running. It was even cold for the first couple of miles! Could it really be the start of fall? The run was great. I felt great. My legs felt strong. And guess what? I finished in 1:40 exactly.

How's that for a prediction.

Jewish Holidays

Amanda wanted to know about the Jewish holidays of Rosh Hashana and Sukkot. I have mentioned both in recent blog posts because this is the time of year when Jews celebrate the "High Holidays." The High Holidays encompass the time between Rosh Hashana and Yom Kippur. Rosh Hashana, the Jewish New Year, falls on the first day of the Jewish month of Tishri. (Jewish holidays follow the Jewish/lunar calendar. According to the Jewish calendar, this is the year 5765. That's how many years since Creation(!) Please don't ask me how it's calculated. For everyday life, I follow the same calendar that you do). Many Jews in the diaspora, that is, Jews not living in Israel, observe two days of Rosh Hashana. On Rosh Hashana we go to synagogue and pray to be inscribed by God in The Book of Life for another year. We eat special foods -- special round challahs that symbolize a crown that you would wear on your head or your rosh. We eat apples dipped in honey to symbolize a sweet new year. Many cooks serve fish with the head intact. You see, everything is symbolic in Judaism. From our foods to our clothing. Many people wear what is called a kittel to synagogue. A kittle is white and white symbolizes purity.

After Rosh Hashana services on the second day, we go to a body of water and hold a service. We throw bread crumbs in the water. The breadcrumbs symbolize our sins and we hope they will be washed away by the water.

Ten days after Rosh Hashana is the holiday of Yom Kippur. Yom Kippur is the most holy of holidays. It is on Yom Kippur that we ask God to seal us in The Book of Life for another year. We spend the day denying ourselves many pleasures -- eating, drinking, wearing perfume, wearing leather, having sex -- so that we may concentrate fully on asking forgiveness of God for our sins. We are also supposed to appologize to people we may have wronged during the course of the year. This is supposed to be done face to face with the person we have affronted.

As soon as Yom Kippur is over, it is time to get ready to have some fun. The holiday of Sukkot is the Jewish harvest festival of biblical times. It is also called The Festival of Booths. To commemorate the booths that ancient Israelites would construct while they were in the fields harvesting their crops, we build what is called a sukkah or a booth. It is a temporary structure and we are commanded to eat and sleep in the sukkah during the holiday. Most people celebrate by inviting friends to come and dine in their sukkah or by throwing sukkah parties.

At the end of the eight days of Sukkot, we will celebrate Simchat Torah to commemorate the end of the cycle of Torah reading for the year. Each week, on Shabbat, we read a portion of the Torah. On Simchat Torah, we finish up the last portion of the year and begin the next portion -- Bereshit, which means "In the Beginning..." -- the first chapter of Genesis. It is a big celebration with lots of dancing.

So, that is about the briefest of explanations I can give and I hope that I got it right!

I'm laughing at clouds...

Rain, rain, rain... Thank God!

I waited it out all morning and went out for a 5 mile recovery run. I tried to keep it slow. Well, it felt slow anyway. I averaged 10:22. My last lap was the fastest at 9:57 because the rain came back with a vengence. The last .5 was more of a sprint to the end as I was really thinking more along the lines of "Gimme Shelter" than of Gene Kelly!

Hopefully it will stop for real before this evening because we are supposed to have dinner in my brother's sukkah.

Hip Hop on the Mill

10 mile midweek run. The one I least look forward to. The one that truly defines this as "hump day."

Thunderstorms are in the forecast so I used that as an excuse to get my money's worth at the gym. Yes, that means treadmill. I got on and didn't have a plan, so that's usually a bad sign. Once I got going, I decided on some sort of ladder. With the incline set at 1%, I did something like this*:

Mile 1 10:40
Mile 2 10:12
Mile 3 9:52 potty break
Mile 4 9:52 potty break (!)
Mile 5 9:34
Mile 6 8:18 decided to do some mile repeats at 5k pace
Mile 7 9:34 potty break
Mile 8 8:18
Mile 9 9:34
Mile 10 8:18
Mile 11 9:52
*Times are adjusted for 1% grade

Hey, there, it looks like I did closer to 11. With all those pee breaks, I started to lose count and I wasn't sure so I just kept going. I see in breaking it down that it was more like 11 miles. I'm just going to log it at 10 at approx. 9:30 pace. Anyway, it wasn't as terrible as I thought it would be. In fact, it wasn't bad at all. For entertainment, besides my ipod, I watched Ann Curry attempt to Hip Hop on the Today Show. Pathetic. Just to be clear, ANN CURRY WAS PATHETIC. SHE STANK.

Harder, Better, Faster, Stronger

This is my peak week. My body seems ok with it (knock wood, fingers crossed, spit, spit). Time to keep the focus.

Worked out for an hour this morning without touching a weight. I warmed up with 5 miles on the bike then did a series of plyos that I like to call "ankle breakers and nose breakers." Fortunately, that didn't really happen.

Jump rope (70, 150, 150) SS Walking lunges (forward) X 3
Single leg hops on riser 3 X 15, 15 SS Woodchops w/ 4 lb ball X 30
Explosive pushups from knees 3X10 SS Tuck jumps 2X 20

When I got home from the gym, I went out for my 5 miles (50:10) in the blazing heat and humidity. Isn't it Fall already? What is with this weather? I'll tell you, it is OLD.

I'm Fast!

I squeezed in tomorrow's 6 mile run today because of Yom Kippur. Somehow, I don't think fasting and running are a good mix. I ordered another pair of running shoes because both of my new pairs each have 100 miles on them already and the marathon is still a good 6 weeks away. Somebody posted a link to runningwarehouse.com and out of curiosity I priced the Pearl Izumi Shines (the shoes I road tested). They were $67!! Zappos had them for $94 so I did the ol' Sam Green 110% price match and got them for about $65. They arrived at my front door 12 hours later. No shipping costs either.

I decided to run at a fairly brisk pace today. Faster than marathon pace, but I'm riding on a high of confidence since my half-marathon PR. It's nice to get concrete feedback as to how the training is going. Anyway, I finished in 56:48 (avg. pace 9:29) which is pretty cool if you ask me. Since the splits are pretty, I'll bore you with them here:

Mile 1 9:28
Mile 2 8:52
Mile 3 9:16
Mile 4 9:32
Mile 5 9:55
Mile 6 9:41

Now it's time to make challah and clean this place up!

Wipeout!

I had a tough core workout today:

Squats w/ the bar
Unilateral deadlift into opp. arm row (8lb db)
Ball knee pikes into pushups w/ feet on ball SS Back extensions
Pushups on bosu SS military pull ups
Knee slides SS Toe touches SS Opp arm foot touch

Then I took my tired ass outside to run 5 miles. I'm feeling pretty wiped out, but lots of mommy stuff still to do today!

Just Plugging Away

Since I didn't feel like running 6 miles today, I went to the track to try some 1200 repeats. Whenever I don't feel like doing something, I try to find a way to make it even worse!

I warmed up for 2 miles at 10:00 pace (mp). Then I did 3 x 1200 with 5 minute intervals. My repeats were very slow. 2 minutes slower than McMillan says I should be doing them. I couldn't get the Garmin to display the fields I wanted during the workout, so I had no idea at all what pace I was running or what my heartrate was. I had my old Garmin all nicely setup for me, but this replacement Garmin keeps reminding me of all the things I haven't set up or can't remember how to set.

6.2 miles total.

Back to it.

Ok, folks. Fun's over. I had my 20 mile week. I had my "taper/slacker" week. I had my 13.1 PR. Now it's time to get back to this business of marathon training.

This morning started at the gym. Warm up about 3 miles on the bike. Did some stretches.

Squats (body weight) on bosu 3x20 SS Reverse lunge on riser (5 lb dbs) 3x20

Sled calves (55) 3x25)

Seated row (20) 3x20 SS Walking lunges (forward & backward)

Rebounder (4 lb ball) 2x25 SS V-ups 2x10

Then I came home and read a little of these boards before heading back out the door for a 5 mile run. Took about 50 minutes. It's going to be hot again this week if I can't get my runs in in the early AM. Which I can't, so I'd just better resign myself to hot and sunny.
_________________

I've decided that the next book I (re)read will be Anne Frank: The Diary of a Young Girl. I have been selected to chaperone a contingent of high school students from this area on a program called March of the Living. (I have created a link to the website). MOTL is a national program that takes Jewish teens to Poland where they will see first hand the sites where the Nazis murdered Jews during the Holocaust. On Holocaust Remembrance Day (Yom Ha'Shoah) we will simulate the death march from Aushwitz death camp to Birkenau. 2500 teens from around the country and their adult leaders including Holocaust survivors will make the march that symbolizes the life of the Jewish people. From Poland, we will travel to Israel where we will observe, with Israelis, Yom Ha'Zikaron the day where Israel honors its fallen soldiers, and then celebrate the next day, Yom Ha'atzmaut, Israel Independance Day.

I have been wanting to do this for years and the opportunity finally arose where I saw an ad to apply for the position. I won't be training for a spring marathon because I'll be on the program the first two weeks of May. That means the Pig's out and pretty much any other marathon. I don't anticipate that I'll get too much running in while in Poland or Israel, simply because I think I'll need to be available for the kids. This is a once in a lifetime opportunity (ok, I'm committed for two years!) but it's so worth it.

Now, though, I'm going to focus my reading on Holocaust related literature.

Oh, how do you like the cornfields? That was the entire view from the State-to-State Half-Marathon.

State-to-State Half-Marathon

The State-to-State Half-Marathon is a race I swore I would never do. I'd heard it was hot and boring. Also that it was boring and hot. It's a good thing I have an open mind about these things.

This is a wonderful small (less than 600 runners) race that begins in Oxford, Ohio, heads straight out of town through a couple of little subdivisions, back to the main road, across the Indiana state line, and then ultimately turns around and heads straight back to where it starts. The course is one rolling hill after another, the first half net downhill and the second half net uphill. The course is extremely well-supported; water/gatorade stops are plentiful, port-a-potties are abundant both at the start and every couple of miles along the course. Entertainment is entertaining, if not abundant. My favorite was the "gourd band" which consisted of about ten people playing various percussion instruments including gourds and coffee cans.

This morning brought with it perfect weather for running. The temperature was a chilly (ok, it was freezing!) 50 degrees and overcast. There were a few drizzles when I was about at mile 10. Walkers started at 7:30, runners at 8:00, and the 5k began after that. Both sides of the road were closed to traffic. This race was chip timed and included a (men's) technical t-shirt. All finishers got a medal and there were plenty of water, gatorade, bagels, and other goodies available after the race, including Little Debbie Oatmeal Cookie sandwiches. I wasn't in the mood to eat so I didn't take anything.

My stated goal was 1) PR with 2:08 or better. My strategy was to run 9:30s until mile 10 then pick it up for the final 5k. I did not even bring my ipod with me as I wanted to completely focus on achieving my goal. Did I succeed?

Mile 1: 9:19
Mile 2: 9:14
Mile 3: 9:08
Mile 4: 9:10
Mile 5: 9:06
Mile 6: 9:19
Mile 7: 9:39
Mile 8: 9:13
Mile 9: 9:30
Mile 10: 9:29
Mile 11: 9:32
Mile 12: 9:23
Mile 13: 9:14
Mile .21: 8:44

Six Minute PR: 2:03:10

Rosh Hashana

Today's run was no fun. I don't know how you afternoon/after work runners do it. The weather was perfect for running. THIS MORNING. This morning, however, I went to synagogue and I stayed there until 1:30pm at which time I joined the relatives for lunch.

I don't know if it was the afternoon heat -- 84 degrees -- or the matzo ball soup, or the kugel, or the challah and honey, or the honey cake, but I had an upset stomach right from the start.

I had the Garmin set to follow a 10 mile course, but unbeknown to me, I missed a mile almost right from the start. I turned it off at a traffic light and didn't realize it until 45 minutes later! That was when I entertained thoughts of calling for backup. I'd had enough.

After I turned the timer back on, it said I'd only gone 3 miles, but aha! it told me I only had 4.25 miles to go! I can do that, I thought. I've already gone 5.75 (or so I thought). So I slugged it out, walking more and more toward the end.

I really have no idea what my time was. I'm guessing it was 9ish miles in over 90 minutes. I do know that my virtual partner smoked me. Damn computer! What does it care about outside influences?

Oh, I had my orthotics recovered, and the new cushier cover is rubbing on my foot. Now I have blisters where I've never had them before.

Can't wait for tomorrow!

Keeping it Moving

Ok, so whatever happens on Sunday happens. I think I'm just getting a little burned out from training and I really do need this race to spice things up. The weather is supposed to be cool, and it has cooled off today, so I'm going to trust the forecast for the weakend and know that even if it's 90 degrees, I can still finish the race.

My schedule calls for a 5 mile run today, but since I did my strength workout this morning, I moved the run to yesterday. I went to the park, which is where I always go when I'm just not in the mood to run. It's rugged, shady, (hilly), and different from the usual routine. I did a tough 3.35 miles with an average pace of 13:30. It's amazing how the trail will force you to slow down! Based on the difficulty, I called it a day even though it was less than 5 miles. I don't want to be sore for Sunday.

This morning I went to the gym for a slightly sluggish workout. I warmed up about 4.5 miles on the stationary bike and stretched. Then

Single leg military press standing on the bosu (2lb ball)(opp. arm and leg) 3x15, 15 SS Single leg hip lift on bosu 3x15, 15

Leg estension (15) 3x30 SS Hyperextensions 3x15

Pushups 3x15 SS Squats (bosu) 3x20

Rebounder (7lb ball) 3x35

With that I think I'll call it a day. I'm just about to find out what a horcrux is in Harry Potter and the Half Blood Prince. I promise not to tell, so no spoilers in my blog please.

20/50

I did my first 20 of the cycle this morning and that brought my weekly total mileage to 50. That's a new milestone for me. Natalie Wolf can run 50 miles in a week. I never thought I'd see it, nor did I ever imagine it. John "The Penguin" Bingham described runners such as myself as being "adult onset athletes." I'd say that's a fair description.

The 20 was ok. Of course, the weather was beyond sucky. At 7 AM it was 73 degrees 95% humidity and the dew point was somewhere in between. Not at all what I was expecting and planning for all week. That should teach me to even so much as look at the weather forecast! I should get an extra medal for training in the ungodly weather we've experienced this summer.

I listened to This American Life which was about the unconditional love a parent and child have for each other. Thankfully it started to rain just as I was starting to cry! Tears on salty sweat tend to burn the skin around my eyes.

At 8 miles I had to stop home to refill my bottles and change clothes. I was soaked and my skirt tends to fall down when it gets that wet. Once I was wearing dry clothes I felt like the remaining 12 miles would be a breeze. I must have forgotten that this was a 20 miler! By 15 miles I was drenched again. By 18 I was talking to myself -- I wanted it over! It's not that my body rebelled against the twenty. I was just sooo uncomfortable. So wet. So hot. So thirsty. So hungry.

First (of three) 20s in the bag. Yeah me!

WTD: 50.25
YTD: 1037.60

The Weatherman is a Liar

I came home from my nephew's football game last night and plotted a course on mapmyrun.com which I optimistically named "10 Miles Flattish." Notice the "ish." It's funny how those one dimensional maps can change when you actually run them in 3D.

I also relied on the week's weather reports that proclaimed cooler temperatures by the weekend. I don't know when those "cooler temperatures" happened, but by 7AM they were long gone. I actually felt like I was running in a warm blanket and that was just the first mile!

Heat, humidity, and hills aside I managed to crank out a nice little 10 mile pace run averaging 9:56 m/m. I was hoping to average faster because I felt like I was putting forth a harder effort, but I think four water bottles and the heat worked against me. I have no idea what to hope for in next Sundays half marathon. I know that even though today's effort was definitely an effort it was nowhere near an all out take no prisoners effort.

Do I have what it takes? We'll see.

Just for fun, and because they look so pretty, I'll post my splits:
Mile 1 9:40
Mile 2 9:46
Mile 3 9:50
Mile 4 9:59
Mile 5 9:52
Mile 6 10:18 (pit stop)
Mile 7 9:44
Mile 8 10:09 (giant hill -- had to walk, boo!)
Mile 9 10:06 Mile 10 9:22 (really only 9.95 miles )

Thursday: Parts 1 & 2

Part 1

Strength this morning. 5 miles warmup on the stationary bike plus some stretches for my hip flexors.

Plies on bosu w/ 7 lb ball - 3x15, 15
Seated row (straight bar -12) 3x20 SS Pikes on swiss ball 3x10
Pushdown (17.5) 3x20 SS Push-ups 3x10
Calves (90) 3x29, 20, 25

Tonight I'll do a 5 mile recovery run. In the meantime, I'm getting a manicure and running a zillion errands. I wish I'd had that talk with my son about sharing carpool duty for my daughter. I'm suddenly wondering how I'm going to get her.

Part 2

Clearly I was behind on my news today. I read in this morning's paper that Luciano Pavarotti had taken a turn for the worse and was still hospitalized, but when I was listening to NPR this afternoon I heard this: "By now you've all heard of the death of Luciano Pavarotti."

Well, no, I had not heard and for some reason I found it very shocking and sad. My hands came off the steering wheel and flew to my mouth as I gasped in shock. For some reason, I thought that that magical voice would go on for many more years. With Beverly Sills death in July, this makes two beloved stars of the opera in one summer. So, here's one to make you cry Pavarotti video and one to make you laugh Beverly Sills & Muppets. Both are perfection.

I did get a 45 minute recovery run in this afternoon when I took Adam to the gym. It was on the treadmill in the dungeon of the gym. A little under 4.5 miles. I'm looking forward to tomorrow's rest day, the first in a week.

Repeats

I started my day off with oatmeal. Guess what? It doesn't take any longer to open a pack of instant oatmeal, pour in some milk, and then POP it into the microwave. I added chopped walnuts and diced fresh peaches. It even tasted better than a poptart.

I ran my 9 (9.25 to be exact) on the treadmill today. If you had asked me a year ago if I could run 9 miles on a treadmill, I would have told you flat out that 6 was my limit and I really preferred no more than 3. I guess it's really a testament to how I have learned to steel my brain and focus my mind on the task that I am able to do 9 with no difficulty whatsoever. Ok, if I could just control the urge to pee (twice) I'd really be a champion.

I included 8x800 repeats at 4:17. The last two I sprinted out at 4:00 just for fun. I'm none the worse for wear and it was actually pretty easy. Tomorrow evening I'll do 4-5 recovery.

Everyone's in school now. Finally! The grind starts today: orthodontist, gym, ballet, guitar, guitar (back to back). Thank goodness I have a kid who can drive. I can't stand when I have to be at three places at one time. Now I can share the load with one of the three.

tsk, tsk

Well I managed 1.5 slow and easy on the treadmill before my workout. Lots of stretching before and after.

Woodchops (7.5 lb ball) 15x4
Single leg squats 10,10x4
Unilateral hip lifts (bosu) 15, 15x4
Pushups on inverted bosu 15x4

Aaron yelled at me today when I told him I had a poptart before both my weekend runs. THEY WERE GOOD RUNS!!! Apparently, my nutrition is not up to snuff anymore and he's disappointed. I just don't have time to make oatmeal when I'm trying to get out the door before it's 90 degrees! I promise I'll be better once cooler temps are here to stay. Last night's run was nice though. I could probably switch my Tuesday run to Monday night and my Thursday morning run to Thursday evening. I don't think I have any kid conflicts with those evenings.

I'm changing the schedule a little this week because of the Half I'm doing next week. Instead of 19 on Sunday, I'm going to go ahead and make it 20 -- hey what's one mile between friends? I just feel like completing three 20s is an integral part of the program, mentally, that I don't want to miss one. 19 is so close to 20 anyway. I was kind of feeling that it was taking forever to get to that part of the program. Then, next week I'll probably taper a little bit, and cut back Saturday's run significantly. I don't see much point in doing this race if I'm not going to give it what I've got.

Unscheduled

The good news is that I figured out how to take a decent fireworks photo. Tripod. Duh. Now I just have to work on finding a better location. This is the only shot that doesn't include some other dude's tripod and the lights from Great American Ballpark.

I finished Harry Potter and the Order of the Phoenix this evening and found myself itching to move. This is supposed to be a cross-training day, but for the last two weeks it hasn't worked out for me. I put on the running clothes and thought I would do tomorrow's run tonight. It felt great. My average pace was 10:00 and I felt like I had even more energy at the end. I was almost sorry to be home, but I ran 5 miles and that was actually one more mile than this week's schedule calls for. Tomorrow is a strength day and I might do a quick 3 miles on the treadmill before I start. We'll see...

1000 Miles

Year to Date: 1004.35
Whoo! Hoo!

This is the first year I have ever kept a running log, but I'm fairly certain this is the first year I've ever logged more than 1000 miles. It's only September 2. I might even make it to 1500!

Today I ran 12. Not very exciting. I had a very hard time getting started. I woke up at 6:30 and decided to eat a poptart and drink a cup of coffee. I've been forgoing the coffee this summer because I've been trying to get out of the house so darn early, but yesterday's run went so well after having coffee that I thought I was onto something. Anyway, I sat down to read Harry Potter and the Order of the Phoenix while I was eating and I just didn't want to put it down. Two chapters later it was 8:00 and I still hadn't left the house!

Everything felt pretty good. My splits were all in the 10s and by the time I got to 9 miles, I decided to pick it up for the last three miles. My real motivation was just getting home, but does it really matter what my motivation was? It seemed to work.

Mile 1 -- 10:46
Mile 2 -- 10:51
Mile 3 -- 10:50
Mile 4 -- 10:47
Mile 5 -- 10:42
Mile 6 -- 10:29
Mile 7 -- 10:27
Mile 8 -- 10:51
Mile 9 -- 10:33
Mile 10 -- 9:55
Mile 11 -- 9:44
Mile 12 --10:11

WTD: 38
YTD: 1004.35

I'm Chill Like That

I signed up for the State to State Half-Marathon on September 16 and I had that race on my mind as I did my 9 mile pace run this morning. Since turning 44 in February, I have met my goal of PRing in every distance I raced. Now I just want to continue the streak of PRs. That means finishing the Half faster than 2:09. But why stop there? I'd like to hit 2:05 or lower.

The weather was nice and brisk and I really tried to hit my pace this morning. In fact, I tried to beat my pace in every mile. I wanted to see a 9:xx whenever the Garmin beeped. Until Mile 6, I met my goal, between Miles 5-6 the course begins a steady and steep uphill climb that doesn't end until mile 8.

1 --10:06
2 -- 9:56
3 -- 9:08
4 -- 9:19
5 -- 9:42
6 -- 10:25 (Uphill)
7 -- 10:52 (Uphill)
8 -- 10:05 (Uphill halfway)
9 -- 10:14
AVG. PACE: 9:59

See what I mean? The problem is, the hills are so steep that it's hard to get my legs back after I'm done with them.

I'm happy to have a race coming up to keep me sharp. I was starting to feel sluggish, running mile after mile, feeling slower and slower.

Have a great Saturday. Shabbat Shalom!