Tedy’s Team Group Run – 10 Miles

Temperature yesterdsymorning at 7am on accuweather.com read 35 degrees. Real feel tempature? A balmy 24 degrees.

Yikes!

I wanted to just curl back under the covers and hide... but I didn't! I had a team run to do. Plus, the temps will just get colder as the winter training schedule goes on...

Plus my teammate Meghan and her husband Josh offered to give me a ride instead of a longer/colder MBTA ride. Their generosity became my accountability.

I put on my XL Under Armour long-sleeved shirt. Yes, I've been too lazy to buy a smaller size so I just keep wearing the larger one. :P It's all good.

I also decided to add a little Holiday cheer to the run by breaking out my Santa socks!

I'm ready to add more to it for next week! ;)

Once I got to FitCorp (our starting point), I noticed that one of my headphones were missing one of the earbuds. Ugh!

I went outside early to make sure my Garmin Forerunner 110 would "acquire satellites" before everyone else came out to start since the past 2 weeks I've been the last one to start because my GPS watch took so long to acquire the satellite.

Well despite heading out 5 minutes before everyone else, it still took 9 minutes to acquire satellites and I still ended up being the last person to start the run. Ugh!

I got about 1/2 a mile into the run and I was sweating. Apparently despite the Real Feel temp of 24 degrees, I had somehow overdressed for the run. And I still had 9.5 miles to go! Ugh!

So by the first Mile of the run, I was NOT feeling the run. I was letting all the little annoyances get in my head.

Then as I passed Mile One, I had a realization...

4 months from that moment I would be running The Boston Marathon itself!

Ahhh!!

If that doesn't put a little bounce in my step I don't know what could!

Once I had that vision in my mind, I powered through the next 4 miles to the halfway point. Our coach John and Tedy's Team Manager Zack set up a great water stop at Mile 5. I stopped, stretched a little and was ready to continue on.

The weather ended up being perfect. Week One (6 miles) we ran in snow the entire time and in Week Two (8 miles) we ran in a nice downpour. But on Week Three (10 miles) we had a wonderful clear sky!

So the final 5 miles were thoroughly enjoyable. With each step I could feel my grandparents - my Stroke Heroes - on each of my shoulders pushing and cheering me along.

It was great.

I felt strong and in control of my strides.

Before I knew it - it was Mile 9 and we were quickly approaching the final hill near the State House. If anyone knows the hill I'm speaking about, it's a doozy.

But thankfully my Spin classes and Pure Barre classes pay off on that hill each week, as I lock down and push up that hill as quickly as possible ... mainly since I'm ready to be done! :o)

I was definitely pleased with my time overall. This was the third week on the same course and I'm becoming more familiar with the bumps, hills and intricacies of the path each week.

John has slated another 10 Mile run for the group next week and I can't wait to break out my Santa shirt and socks! :)

Happy Running Folks!

Pure Barre With My Contest Winner

On Wednesday, my contest winner Heather was able to join me for Jess' 5:20pm Pure Barre class.

I wasn't totally sure how to prep her for the experience. I made sure she read up on all my blog posts about my previous Pure Barre classes and that she brought socks. :)

Heather, our winner, also happens to be a fellow Weight Watchers Leader in Boston - who lost over 75 lbs with the program.

"I took my first pure barre class and LOVED it!!"  - Heather

She is always open to try new classes at the gym so I knew she would be a perfect newbie for Pure Barre!

We got to class early and I made sure she was all set up. I grabbed my normal 3 lb weights, while Heather went big with 5 lb weights for the opening arm workout.

The class was full, but I was able to grab us a spot together in the back. ;)

Class started right on time and we were off. It kicked off by warming up the legs, abs and arms.

I love a good plank as many of you may know. I actually take part of the #plankaday challenge so one of my favorite parts of the abs warmup at Pure Barre is the 90 second varied plank - which includes a front forearm plank with leg lifts, straightarm plank, left side straightarm plank, right side straightarm plank then right into pushups (real and modified) and tricep pushups.

And wow are my arms burning by the end of that.

Then we lead right into arms - biceps, triceps and shoulders - which is a true burn. I am happy that I can now make it through the whole arm portion without putting down my 3lb weights (yay!). So as I looked over Heather was rocking the 5 lb weights, but taking the breaks when she needed to.

"Within the first few min my arm's were on fire.. and that was just the warm up!!" - Heather

I tried to let Heather know that the shaking in the muscles was normal and about to ramp up as we headed to thigh work... ;)

Jess was ready to kick our Pure Barre ledges (the area between your butt and your upper thigh area) and I could tell that Heather was loving these exercises. She was smiling, which is all that matters.

All of a sudden it was time for seven minutes of abs and the final 2.5 minutes of class, which is all squeezing and tucking while in a bridge. The lights are off during this time and the music gets nice and low. A perfect way to end the class.

As we were cleaning up, Heather let me know that she loved the experience so much that she would be back. She and a couple other Weight Watchers employees were looking for a way to celebrate the Holiday in a new way - instead of just going out to dinner - and she was going to suggest taking a Pure Barre Burlington class together.

YAY! Another Pure Barre convert... ;)

"This work out truly works your WHOLE body!! Not sure how much I will love it tomorrow when I can't hold my toothbrush..." - Heather

A Monday Morning At Pure Barre

Intimate class. Extra attention from the instructor.

Start the day out on the right foot.

Just a few of the many reasons why I enjoy taking a Pure Barre Burlington class in the morning!

With just a few days remaining in my month at Pure Barre, I took my normal Monday 7:10am class with Dana this morning and loved it - as usual.

She even noticed that I moved from my normal position in the right back corner of the room (near the clock/music) to the left front corner of the room. What can I say I was feeling wild. :0)

I highly recommend a morning class to anyone that can fit it into their schedule. The group is more intimate (in my opinion) and you can have more instruction from the instructor, while in the moment.

Dana does a great job of helping everyone out to make sure your form is spot on - which a newbie like me really needs.

She also does a great job of acknowledging and motivating each person in the room, which I always love ... but for some reason I especially appreciated it today.

Not sure if :

a) I needed the confirmation that after seven Pure Barre classes I actually looked like everyone else in the class - ie doing the correct move at the correct time ;)

or

b) I needed reassurance that the tuck I felt was strong/deep/right - was in fact strong/deep/right and I wasn't making things up in my head. :P

So despite having some back soreness from this weekend, I found with a proper tuck today I felt supported and able to hold all of the moves deeper than in previous classes. I did alter the "crunches" portion of the 7 minutes of ab as my neck had a twinge in it from a bad night of sleep.

(Wow, in this post I sound like I'm falling apart ... I promise I'm not - I hope!)

There is something to this practice makes perfect and those extra "tucks" while sitting in the car paying off.

I can't wait to see how class goes on Wednesday at 5:20pm with Jess at the helm and my contest winner Heather by my side.

2012 Road Races

January 1 - New Year's Day 5k - 25:27 (8:13 min/mile) - RECAP

January 28 - F^3 Events Lake Half Marathon - 2:05.40 (9:36 min/mile) - RECAP

March 18 - Ras na hEireann U.S.A. 5k - 24:33 (7:54 min/mile) - RECAP

April 1 - Fight Forever 5k/10k - *Ended up running 10k, which ended up being 6.51 miles 59:00 (9:04 min/mile) - RECAP

April 15 - Boston Athletic Association (B.A.A.) 5k - 24:58 (8:03 min/mile) - RECAP

May 6 - Newburyport Spring Fever 5k - 24:42 (7:58 min/mile) - RECAP

May 13 - M.O.M.'s Run 5k - 24:06 (7:46 min/mile) - RECAP

May 17 - The Blues Run 5k - 22:23 (7:14 min/mile) - RECAP

May 20 - Harpoon 5-Miler - 38:23 (7:41 min/mile) - RECAP

May 27 - Boston's Run To Remember 5-Miler - PR 37:59 (7:36 min/mile) - RECAP

June 3 - PJK 5k - 23:10 (7:28 min/mile) - RECAP

June 24 - Boston Athletic Association (B.A.A.) 10k - 49:28 (7:59 min/mile) - RECAP

June 28 - Raggae Ramble 5k - 22:26 (7:15 min/mile) - RECAP

July 15 - VERT-Sasquatch Trail Race (2.35 miles) - 18:59 (8:05 min/mile) - RECAP

July 22 - Rock 'n' Roll Chicago Half Marathon - 1:51:43 (8:32 min/mile) - RECAP

July 26 - Jerry Garcia Memorial River Run 5k - 23:00 (7:26 min/mile) - RECAP

August 12 - Falmouth Road Race (7.1 miles) - PR 58:10 (8:19 min/mile) - RECAP

August 19 - Rock 'n' Roll Providence Half Marathon - 1:52:58 (8:37 min/mile) - RECAP

August 30 - Twist & Shout on the Charles River 5k - 23:23 (7:33 min/mile) - RECAP

September 13 - Mardi Gras Festival Run 5k - 22:37 (7:18 min/mile) - RECAP

September 15 - Warrior Dash (Gilford, N.H.) - PR 1:06:56.05 - RECAP

September 16 - The Dani Ryan Holmes-Kirk 1st Annual 30th Birthday 5k Run-Walk Ramble - 25:23 - RECAP

October 7 - Boston Athletic Association (B.A.A.) Half Marathon - 1:48:16 (8:16 min/mile) - RECAP

October 8 - Tufts Health Plan 10k For Women - PR 47:31 (7:39 min/mile) - RECAP

November 3 - Rock 'n' Roll Savannah Full Marathon - PR 3:58:49 (9:07 min/mile) - RECAP

November 22 - Framingham Turkey Classic Road Race - 22:20.08 (7:12 min/mile) - RECAP

December 2 - Yulefest 5k - 22:58 (7:24 min/mile) - RECAP

December 9 - Walter's Run 5k - 25:21 (8:11 min/mile) - RECAP

Girls On The Run & Walter's Run 5k

Girls On The Run is one outstanding and inspiring group. If you don't know about them, here is their mission statement:

We inspire girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running.

Girls on the Run is a transformational learning program for 8 to 13 year-old girls. We teach life skills through dynamic, conversation-based lessons and running games. The program culminates with the girls being physically and emotionally prepared to complete a celebratory 5k running event. The goal of the program is to unleash confidence through accomplishment while establishing a lifetime appreciation of health and fitness.

I LOVE THIS!! I really wish there was something like this around when I was younger...

I've been hearing nothing but good things about this organization and finally started checking into volunteering a month or so ago.

Thankfully I heard back from Jen (their local Boston chapter's main contact) quickly and she let me know about today's event. The girls would be taking part in Walter's Run 5k in West Roxbury and they were looking for volunteers.

Yes! I was ready. :)

I arrived at the meeting spot - West Roxbury YMCA - early of course, but thankfully located the Girls On The Run Table. The pre-race scene was awesome. Seeing the girls meeting up with their coaches and running buddies, while also getting their "happy hair" (think pink hairspray) and some temporary tattoos from Athleta. I was really good at holding the water, paper towels and temporary tattoos for the ladies of Athleta. :P

I did try my hand at some spray painting for a little girl who arrived a little late - decent work I would say. :)

As the girls and their coaches/running buddies were heading to stretch, Jen let another volunteer Kate and I know they had a couple spare numbers if we wanted to run the 5k as well.

Twist my arm ... I was game. ;) Introduce Race #29 of 2012 - now this should be the last.

Since I wasn't sure if they needed extra running buddies or not I had arrived dressed to run - just in case. Plus, I had no idea how to dress for a race as a "volunteer" since I'm always participating. ;)

Kate and I grabbed numbers and headed to the Start Line. It was great to meet her, especially since she is also training for the 2013 Boston Marathon with a charity team so we had a lot to chat about.

We ran the first 2 miles together and it was nice. A nice casual pace since I had done a training run with Tedy's Team yesterday.

Kate and I parted ways at the 2 mile mark so I ran the rest alone - taking in the scene and cheering on the Girls On The Run participants I saw as I ran.

Then the hill hit.

Wha? I had not looked at the course map (I know - the usual) and did not see such a large hill on the horizon. There were volunteers saying "awesome job on the hill" so I thought I had reached the top. WRONG! As we turned left there was more hill.

BUT, this meant a nice downhill on the way to the Finish Line.

Since I hadn't signed up for the run officially, we will use my Garmin as the official time.

As soon as I crossed the Finish Line, I was handed a posterboard and cheered on the rest of the Girls On The Run participants as they approached the Finish Line.

It was SOOO much fun. I love running. I love cheering. It was awesome to see all of their faces lighting up as they realized they were about to finish.

My fellow cheerleaders

After the final runner crossed the Line

This woman was so inspiring!

we ended indoors for a pizza party and awards ceremony.

I loved all the posters hanging around the room!

The girls' faces lit up when they found themselves or their friends in a picture on the poster.

In addition to a great certificate that each girl got showcasing how awesome they were, they were each given a pretty sweet medal as well.

Yes I was allowed to take one too for my collection! ;)

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I am so lucky to have been able to be a part of the event this morning. It was a great experience and after chatting with Jen and Lori (the other main organizer) I really hope I can become more involved with the program ... and maybe even become a Coach ... in 2013!

I will definitely be helping with the Girls On The Run 5k in the Spring - as much as they will let me do!! We know I like planning races (see Birthday 5k). :)

Overall this was one awesome Sunday!! The girls really motivated me...

Yulefest 5k - 12/2/12 - 22:58 (7:24 min/mile)

It's the final countdown ... Danah DAH dun…Dana dat dun da! The FINAL race of 2012 took place on December 2, 2o12!

Race 27-of-27. I can't believe it was finally time for the Yulefest 5k.

(Sorry for the week delay in this post)

I was really looking forward to the Yulefest 5k since I was running with a bunch of friends and Captaining The Slumbrew Humbugs!

Isn't the Santa hat awesome? All 30 were made by Slumbrew Co-Founder Caitlin, while taking care of two kids (including a 2-week old) ... AMAZING!

Thanks to Caitlin for snapping this great pic of my buddy/Slumbrew teammate/Fellow Weight Watcher Success Story Frank and I! :)

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Once I handed out all the Santa hats to our team, it was time to make our way to the Start Line.

Well with the sheer volume of people attempting to start their Garmins and Polars at the same time, I started after I originally wanted to since my watch would NOT "acquire satellites."

I basically gave up on getting the Garmin going and just started. It finally kicked off about .2/.25 into the race. But thankfully my watch is pretty accurate on the "accurate pace" reading so I was able to gauge how the run would go.

Prior to the race, I didn't look up the course at all - shocker I know (I never do) ... so I had no idea what to expect.

The course was in Cambridge - starting and ending in Harvard Square - and weaving through the surrounding areas.

It was great. The crowd was lively and the costumes were entertaining, which always makes for a great race!

I was keeping a consistent pace around 7:15-7:30, which I was pleased with since I had done a 6 mile training run the day before with Tedy's Team.

There was a pretty decent hill at the end of the run, which was tough, but thankfully once you made it over you could see the Finish Line in front of you, which ALWAYS makes a hill easier. :P

I officially finished in 22:58 (7:24 min/mile pace). Not a PR, but I was happy with the results. I was the third person to finish on the Slumbrew Humbugs and finished 243rd out of 1,363 overall. The Slumbrew Humbugs finished 17th out of 57 teams - WOO!

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Right after I crossed the Finish Line I ran into my cheering section

My cousins (Hanna, Lena & Kiara) were there with my mom to give high fives! I was pumped to see them!!

After seeing these ladies, I ran off to meet up with the Humbugs - I am so proud to be a part of the Slubrew crew!

Thanks to Cambridge 5k Race Director Eddy for letting us snap this pic! ;)

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What I really love about doing so many races is meeting such amazing runners, seeing familiar faces week in and week out and becoming friends with them.

George is one of those people! He was Captaining The Most Informal Running Club Ever - a group I can't wait to check out...

And Eddy - the fabulous race director for Cambridge 5k and the VERT Race Series

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How can racing season finally come to an end?

What do I do now?

Well, that's easy ... start planning the 2013 season! ;)

Dynamic December

I am jumping on board with many of my fellow bloggers and coming up with some goals for December (just a week late ;)). But, now I am looking forward to a #DynamicDecember (I like alliteration so sue me :P).

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So here are the three challenges/hashtags you will see me using in the upcoming month:

1) #hlgDec2Rem - This challenge was designed by Jan (@HealthyLoserGal) and one of my favorite people in the world. :) For this challenge, I am really working on getting #back2basics, sticking with tracking (#trackstar) and getting in my Good Health Guidelines. I'm not going to beat myself up if I miss a day (since I did miss 3 of the 8 days in December), but I'll just try to do my best!

Jan is one of the best motivators, and people, around!!

2) #plankaday - This has been life changing for me. I am not one for crunches, especially with that back injury back in early 2011, so this is a great way to get some core work in without sitting and doing a bunch of crunches - I don't want to do - on the floor.

This program was started by Dr. Sherry Pagoto (@drsherrypagoto) and is open to interpretation. For me, I work on doing at least two planks a day and keeping the variety up! Front forearm plank, front straightarm plank, reverse plank, side forearm plank or side straightarm plank.

I started with a 30 second front forearm plank back in August 2011 and hit my PR of 5 minutes & 15 seconds in November 2012. Anything is possible... :)

I am going to continue to do my #plankaday every day. I am enjoying the versatility and loving the #plankaday community.

3) #100ozchallenge - This is actually the first challenge that I started on my own! I have had at times upwards of 50 people participating. Woo! I feel wicked cool. Okay, that wasn’t cool. Dammit!

Anyway, this is a pretty simple challenge: drink at least 100oz water a day. That’s it. Keep yourself hydrated during the winter months. I just saw on twitter today that “Dehydration can cause ageing & can slow down metabolism as much as 3%” – I am here to not let that happen! Stay hydrated!!

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I set these goals for myself because this is the person I want to be. The person I want to strive to be. The person I will work to be ... one day at a time.

And because of you - my family, friends, Facebook crew and twitterverse - that will hold me accountable, will support me and will keep me going.

The hashtags help to build a community. It opens the doors to new relationships, tips and most importantly more support.

So for me, this is what I will be striving for in December.

What will you be doing for you?

Tedy's Team Group Run - 8 Miles

Dark ... Cold ... Raining ... Windy ... Overcast. All of those were building up against me and the training run this morning.

My alarm went off at 6am this morning and as I heard the rain outside, I thought to myself - "Just skip it. You can run 8 miles later today or tomorrow."

Then a picture of my grandparents appeared in my head and out of bed I jumped.

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I am running The Boston Marathon on April 15, 2013 with Tedy's Team IN HONOR OF my stroke heroes - my grandparents.

Both of my grandparents have suffered strokes and Tedy's Team is here to raise money for the American Stroke Association, while also teaching the masses about Strokes, especially the warning signs.

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Thankfully I lay all of my clothes out the night before so getting ready this morning was quick and out the door I went.

The 15 minute walk to the train served as a time to acclimate myself to the rain/cold/wind ... yay?? :P

After a short train ride, I was at FitCorp waiting for the rest of the group to join me.

What I love about the group runs besides having people to run with :P is seeing so may dedicated people putting their time and resources into raising money for a good cause. There are about 5-6 charities that take part in this group run so it is a great way to meet people in your own charity group, but others as well.

Plus we can all suffer through the conditions (snow last week and rain this week) together!

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We headed out at about 8am for either a 6, 8 or 10 mile run depending on where you are in your training. Since I did 6 last week, I decided on 8 for this week.

I ended up being the last person to hit the course since I was waiting for my Garmin to acquire satellites. Darn buildings! :P

John (our coach) and Zack (our awesome Tedy's Team Leader) were at the 3 mile mark with water, Gatorade and encouraging words to keep going. Thanks guys!

It was basically the same course as last week (up Beacon St and back), which allowed me to better pace myself since I KNEW there was a nice BIG hill waiting for us at the end (near the State House).

I felt good during the whole run besides some slight twinges of pain in my right hip and knee. I'm really hoping with some stretching and foam rolling that will go away.

But, it was great seeing so many runners along the course and chatting with a couple different people alone the way. Since this was Week Two, we are starting to recognize each other, which is great!

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My Garmin was slightly off at the beginning of the run, but worked itself out (somehow) by the time I made it back to FitCorp.

I was worried with the hill at the end again, but I every time I face a hill I am thankful for the leg strength from Spinning, Body Pump and Pure Barre that helps propel me up. Each hill I encounter now gets a little more doable/manageable (I refuse to say easier because no hill is easy to me).

I'm pleased with a 8:35 min/mile pace, but I need to work on slowing my long runs down to closer to 9 min/mile (aka marathon pace).

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I'm so thankful for this team experience thus far and honored to be a member of Tedy's Team.

If you are interested in making a donation, please feel free to do so here.

I appreciate all the support! :)

Just 9 Days Left With Pure Barre...

How does a month pass so freakin' quickly? During Dana's 7:10am class on Thursday I realized I had just 10 days remaining in my time with Pure Barre Burlington.

Ahhh ... 2/3 of the way through the month ALREADY.

Each class is still as tough as the next, but I can really feel a difference in my body. 

I think this photo sums up my whole time at Pure Barre thus far.

Strength.

Determination.

Drive.

Desire.

Muscle.

Lean.

Toned.

Shaking.

Yes, shaking definitely is one of the adjectives I have felt from Pure Barre. But I know when you are shaking, it's working. ;)

What I have enjoyed the most from the experience thus far is pushing myself past the point of comfort and trying exercises I never thought I could possibly do. And they are exercises I can incorporate into my daily routine. Really!

I found myself "tucking the tailbone," which is a staple saying at Pure Barre Burlington, in the car while driving around the other day. ;)

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Jess snagged this action shot of me the other morning during class and I loved it because ...

... at first I was so self-conscious of how I looked in class, but then I realized I look just like everyone else. :) It is such a safe space, where I'm just one of the gang and I thank Jess and her whole staff for making that feeling for all their customers!

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Once I realized just 10 days remained I got down to business and started registering for as many classes as I could between now and then so here it goes:

Monday, December 10 - 7:10am

Wednesday, December 12 - 5:20pm with Contest Winner Heather :)

Friday, December 14 - 5:20pm

Sunday, December 16 - Noon

*Still need one more class with the other Contest Winner Robin!

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Will I see you at Pure Barre Burlington before December 16??

Thunder Thighs No More...

On November 16 I went to Lululemon to purchase a pair of Wunder Under pants I had promised myself after completing the marathon. Well I tried them on and all I could look at were my thighs and I said out loud to myself: "Hello! Thunder Thighs." I'm sure the people in the other dressing rooms were thoroughly confused by this little outburst.

After posting the picture on Social Media...

... friends far and wide commented and said they had no idea what I was seeing.

How could they not?? I mean look at those thighs jumping out of the pants! I had gone out of my comfort zone and tried on a blue/grey pattern instead of going with the normal slimming black option.

But as the responses came in one after another, friends continuously used the words - lean, strong, muscular and fit - to describe the thighs above.

Interesting.

While sitting in my car in the mall parking lot reading the comments (see don't Tweet, Facebook or Instagram while driving!), I asked myself: "What legs were they looking at?" I really just didn't see it!

So I put the phone away, headed to my first Pure Barre class and let the comments/compliments from Twitter and Instagram resonate. But in my subconscious I was coming to grips with the fact that those Wunder Under Pants I pined for just weren't for me.

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Over the next 10 days or so, things changed.

Ever so slightly.

With each activity I did, another one of those pesky compliments from my friends/followers jumped back out.

* I took the stairs to one of my Weight Watchers meetings a little bit faster than usual. My mind thought: "Wow, this seems easier than the last time I made this trek. Those Pure Barre classes are really paying off.

Muscles.

* I set a PR in The 18th Annual Framingham Turkey Trot Classic 5k on a course I found rather challenging. Okay, I wasn't ready for any hills and there were some. :P I thought to myself: "Something is changing in my body. Those Spin classes are really working to strengthen my legs. Go cross training."

Thighs.

* With each Pure Barre class, the exercises were getting slightly more doable. But since the exercises were being done in front of a mirror, I could actually catch a glimpse of their transformation. The "burning" in my legs was paying off. The Brain said to me: "Look at those strong legs in the mirror. THOSE belong to you."

Fit.

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My girl Nazalee on Twitter immediately pulled out the big guns. A campaign that Nike featured about how the phrase Thunder Thighs is actually a compliment.

(Feel free to click on the image above for a better look or check out the ad here)

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So over those two weeks, the little tweets/instagram messages from November 16 were breaking out of my subconscious and starting to break down through the self-negativity!

But the tweet I got that finally made the mental change was short and simple: "I see a pair of strong legs that just dominated a marathon."

Truth ... but I had to change my mindset to see that!

On November 28 I went back to the store and purchased those pants and now wear them proudly!!

Even in public! :)

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So moral of this little story?

Simple.

We need to be as positive with ourselves as we are with others!!

And of course wipe the phrase "Thunder Thighs" from the vocabulary! ;)