Week 8: Climb for Clean Air – Bad Planning

Plan:

Monday: Interval Training/Cardio
Tuesday: Strength Training with Weston
Wednesday: Cardio with backpack
Thursday: Rest Day!
Friday: Strength Training
Saturday: Short Hike
Sunday: Cardio with backpack

I have ambitious plan for this week consider that I have tons of other commitment due to the week off I’m going to take for vacation. I thought, I can squeeze in some work out and still able to do what I need to do, but I was wrong. I know better than that but yet I did it anyway. Instead of accepting that this week is going to be crazy and plan my work out better, I tried to cram a lot of things in a limited time that I have.

In result, I failed. I missed THREE workouts this week. Worst week by far since I started this journey 8 weeks ago. I was angry to myself for stretching myself really thin and ended up disappoint myself. Should’ve, Could’ve, Would’ve, right?

I need to be better with organize my time and not over-committed myself to things that it will be difficult to accomplish due to time constraint. Lesson learned.

How it actually went down:

Monday
I need to increase my interval training and short the interval while I’m doing it. So I set an hour on the stair-master, put it on interval program, increase the intensity to 15 (for the higher) and 12 (for the lower). I did really good tho and an hour went by without me even realize that. My thigh was a bit sore afterwards, but nothing that a good stretching can’t help

Tuesday
Weston wanted me to focus on my shoulder and back. We did a few total body exercises with 20lbs dumbbell and pull down and chest press. I only did 6 routines, but he increased the set to three, with 15 reps on each set. So it’s pretty intense! My back was a bit sore a few hours later, but nothing that some ibuprofen can’t help.

Wednesday
I put my 45lbs pack on my back and adventured myself at the stairmaster. I didn’t set it to any program, just using manual on setting number 8 (Higher intensity) . I was a bit huffing and puffing towards the end, but I was pleased with myself to realized that how far I have come

Thursday
Rest Day!

Friday
This is the start of bad planning week. I was off that day and instead, I went ahead and spend the day with my girlfriend, Mindy. Then I was busy packing things for upcoming SQL Cruise, especially things for my girls. 7 days on board a cruise ship without self-service laundry facility with two little girls equal a lot of packing to do

Saturday
I was going to sneak in a work out in the morning, but it wasn’t happening (again). I took our friends to have a nice brunch and run errands to prepare the cruise and we had an event in the evening. By the time we got back, it was late and I still have a lot of packing to do. I didn’t make it as a priority. There, I said it.

Sunday
I was heading to the port. My stress level is up to the roof since it seems that there’s many, many things that could cause this vacation to not happening. We made it on board around 2pm. This is also why – this recap is a few days late. There is no Internet connection on board the ship

Fundraising
I made my goal and MORE! I lost track of how much I raised this week (I’ll have to tally them later and update this post) but I definitely made my goal!

Week 7: Climb for Clean Air – Finding Balance

Plan for this week:

Monday: Long Cardio

Tuesday: Strength Training with Weston

Wednesday: Long Cardio

Thursday:  Rest Day!

Friday:  Strength Training

Saturday: Hike!

Sunday: Strength Training

Seven weeks into this training, I continue to have a hard time finding a balance between my commitment to training, family, work and life in general.   I really am feeling that I stretch myself pretty thin and having my 5 years old complaint that she didn’t get a lot of quality time with me lately, enough to made me cry quietly at night.   I know that this climbing the mountain business will require a lot of commitment and some sacrifice.   My husband and my family, even my work, understand this and they support me 100% but try to explain that to a five and three years old in the language that she understand – that’s a huge challenge.   I started to question, more than once, if all of this worth it.   What is it that I’m trying to prove by climbing the mountain?  I did it once six years ago, why bother to do it again now.   I’m just exhausted.  Not just physically, but mentally.   I’m SIX weeks away from doing this.   Am I going to be ready?  Am I able to do this commitment for six more weeks?

I am rambling.  I know.  This is supposed to be my recap, not my whiny post.  I’ll get to it in a minute.

In short, this week is interesting.  I improvised.  A lot.  I was being creative.   I struggled.   I did my best.  I guess at the end of the day, that’s what matter.   I did the best I could.

How it actually went down:

Monday:

Long Cardio day.   I started this week with struggle.   We had some family thing that we need to take care of, so I wasn’t able to go to the gym and did my long cardio due to the time.   I need to do an hour, and by the time I had the chance to do any work out, it’s 830pm at night.   I was bummed, and almost didn’t do anything but then I remembered that I live on the neighborhood that have hilly street.  So I put my 45lbs pack on my back, my mountaineering boot and start walking around my neighborhood.   We walked from our house towards the freeway, only on the sidewalk, but it’s about 6% grade hill.   It was pretty good work out actually.   I walked for an hour and a half, and about 4 miles.

Tuesday Morning:

Since I just did my long cardio on the evening prior – Weston focus on my upper body for today’s strength training.   I honestly can’t remember the list of routines, but I know that we did series upper body work out.   We used some kettle bell, dumbbell and some resistance band.   There’s a few total body work out in there too, and of course, it’s not Weston if he didn’t sneak lunges in there too.

Tuesday Evening:

Since today is a full moon and weather is pretty good, I decided to do something different.   I usually do long cardio on Wed morning, but I am replacing it with a short hike on Tuesday evening.   I loaded my 45lbs pack, put on my boot and we did an evening hike at Rattlesnake Ledge.   I reached the top of the ledge within 50 minutes.   I felt really good about it, since if you look at my post on Week 0, I made it up there within 50 minutes without a pack.  Well, I did have a pack, but only have a bottle of water in there.   So I made it 5 minutes faster with 45lbs heavier pack on my back.   Not too bad.   We stayed up at the ledge for an hour and watched the moon rise behind the mountain across us.   It was pretty magical.   The moon is huuuugee!  And the color and how it shine around the mountain, created a very unique color and shade – it was pretty awesome.  Too bad the cloud was hiding the moon, shortly after it rise.

Wednesday:

I slept in.   Since I did my night hike the night before, I didn’t do anything.

Thursday:

Rest Day!

Friday:

Well, here’s where things went haywire again.   Life get in a way on my schedule again and I didn’t get a chance to go to the gym and did my strength training.    However, I did get all my gear packed up on my pack.   This is everything that I will need for my climb day, other than a couple small things (utensil, bowl, spork, toothbrush, etc).   It weigh about 45lbs.   I still need to learn to pack all my gear more efficiently but hey, this is why I’m doing this.

Saturday:

Big day.  We head out to Mount Rainier National Park so we can hike to Pebble Creek (7,000 ft).   I plan to meet up with a couple climbers from Climb for Clean Air team who also want to go up there.   After a couple hours of drive, we arrived at the upper parking lot around 8:45am.    Weather is so-so.   It was raining and the fog were covering the mountain, but the trail look pretty good.    We started to walk around 9:30am.    Right off the bat, we are on straight hill.   I was panting and huffing and puffing.    Paradise (where the upper parking lot) is at 5,600 feet and I came from sea level (where I live), drive two hours to where we park the car (5,600ft) and started to walk on straight hill with 45lbs pack on my back.   On top of that, I am trying to follow the pace of my fellow climber.   Boy, I was nowhere close.   Those two gentlemen had to keep stopping and wait for me and I felt a bit discouraged.   Darn.  I thought I did really good and I can’t even keep up with my fellow climber.   After 30 minutes, I told them to go ahead and don’t wait for me.   I’m pretty familiar with the trail and I don’t want to hold them back.    They went on their way, while I’m trying to focus and walk on my own pace.    Shortly after, a bunch of climbers came up, lead by RMI guides.    There were probably about three teams, and it’s about 10 climbers on each team.   It dawn on me right there – that is the pace that I need to focus on!   They are going to be my guide on July and if I can keep up with their pace, then I’m good.   So I started to follow them and forgot the fact that I can’t keep up with my two other fellow climber.

I talked to a few guides on that team and I told them that I’m going to tail them.   I put one foot after another, and I focus nothing other than my breathing and the pace that set by the lead guide and I follow them just fine!   I follow them until their first break, which was where I turned around the last time I was there (6.200ft).    From our rest place, I can see the big hill in front of me.   It’s pretty hilly.   I mean, picture can’t do justice but this hill is pretty darn steep.   It’s a good 60 degrees angle.    I knew that since when I walked it, I had to keep balancing myself every step of the way.    I watched the RMI climbers and they climb that hill as slow as I was, so I wasn’t feeling so bad.    We reached 7,000 feet based on our GPS even though I can’t even recognize my surrounding and see if where we stopped indeed was Pebble Creek.   Oh well.    Weather was very strange too.   It was pretty windy and cold, and the fog made our visibility very limited but there was about three areas/places as we hiked — temperature suddenly change.   It went to really, really hot – like a sauna hot.   At one time, it was enough for me to strip all my layer off, even though 15 minutes later, cold wind was coming back.    I was very pleased with this hike.   I have no blister on my toes or feet, and I was wearing my new boot!   That’s huge!   My shoulder didn’t hurt and none of my leg/feet were seriously hurting.   They sore, well, of course, but nothing more than regular muscle soreness.

Sunday:

A sudden change on the child care situation made me not able to do any work out again.   I was about to drop my girls to my mom and sneak in an hour or two work out but I changed my mind.   I stayed home and I spent quality time with my girls.   I left my phone, iPad, and any other distraction downstairs.   I was down in the floor with my girls, did a tea party, play a playdoh, did some art and snuggled with them while we watched TinkerBell for, oh I don’t know, 100th time?   I skipped a work out, but today, I didn’t feel even a slight guilt.    Next week, I need to find better balance but for now, nothing else is important.

Fundraising:

I’m so close with my goal!!  Incredible donations from many of my peer on SQL Community as well as my co-worker and my family.   I raised another $350.00 this week!   Thank you SO much for your support and keep those donations coming!   Visit my fundraising page for online donation, or please let me know if you rather to send me a check.

 

 

Week 6: Climb for Clean Air – Get back on the program

Plan this week:

Monday:  Long Cardio

Tuesday:  Strength Training with Weston

Wednesday:  Long Cardio

Thursday:  Rest Day!

Friday: Strength Training + Interval

Saturday: Long Cardio

Sunday: Training Hike

Just for a kick – I’m going to start this recap with the video from last year climb.   Whenever I watch this video, I get really pumped up and this is exactly what I need – less than 10 weeks away.   This is last year video, and my brother-in-law, Aaron Robel, actually one of the climber who made it to the top.

Pretty awesome, eh?  I thought so.   I want everybody to see what is waiting for me on July.   THIS is what I am working towards.  Well, not only I’ll be standing on top of the highest mountain at the state of Washington but from a persona level, just last October, I was struggling with 3 weeks of radiation and not knowing if I can make it through another day of hell and yet, less than a year later, I would be standing on top of the mountain.  How awesome is THAT??

This week went by so fast.   I deviated from my plan again, well, sorta.   I am still having a hard time finding a balance between my commitment to training, being a mother to my children, a full time employee, a wife, and just in giving back in community in general.  I feel that I am stretching myself really thin and I have to adjust things on the fly.    Life happen and I had to make the choice, and I made the best out of it.   I am definitely getting stronger.   I still have a lot of work to do, but comparing to my baseline on week 1 – I am making a huuuuge progress.

How it actually went down:

Monday:

After going back and forth with the decision of which summit pack I’m going to use, I finally settle on Osprey Women Ariel 75.   This pack is made for chica, and Osprey actually known for the best pack for women (they made awesome pack for men too).    So for long cardio today, I started to put most of my gear inside this pack, such as my sleeping bag, parka, etc plus some add-on weight to make total weight about 42lbs.   I also put on my La Sportiva Neval Evo Mountaineering Boot, the one that I’m going to wear on my summit trip (I’m still trying to break that boot in) and I did an half hour on 15% grade treadmill and half hour on training hill elliptical.  Note to self – elliptical machine is not the greatest cardio machine when you have 40lbs plus pack in your back AND a mountaineering boot.

Tuesday:

So Weston have this new routine in store for me.   Let see, there are 16 total routine (yes – you read right) and I have to do 2 sets with 12 reps.   We started the workout with 4 different lunges.   Front and Back, Side and Curtsy.   All with me holding a pair of 12lbs dumbbell.   Then I did lateral step-up with kick, also with pair of 12lbs dumbbell.   From there, I did squat with ball against the wall while holding 8lbs medicine ball.   After the squat,   I did 2 total body routine.  One with me holding with just one 12lbs dumbbell, one arm, alternate, from squat to standing and the other one was just holding it with both arm.   From there, I laid on the ma, hips up in the air and lift my leg up, alternating between two legs — I hated this routine so much, I had to stop and told him to remind me on why I was paying him to be my trainer — then he had me on all four, and stretching my leg up and to the side, alternate between leg.   After that – I did crunches with 8lbs medicine ball.   Back to the step up, he had me do another step up, but now with an arm curl follow by a row and chest press using a terra-band.   To end with a bang, he had me do a dip with a single legged squat.    When I was done – I can barely move!

Wednesday:

Another long cardio – I put on the same pack, with another 42lbs weight and this time,  I did an hour at the stair master.   Now, that’s hard core.   I hate stair master to begin with and to be in that machine for an hour plus a 42lbs pack and wear a mountaineering boot – I mean business!  I did really good tho!

Thursday:

Rest Day!

Friday:

Strength Training.   I repeated the routine that I did with Weston on Tuesday.   All 16 of them, 2 sets and 12 reps.   I didn’t do the interval training since I really didn’t have the time.  We had to do our work out after work and we had to drop our girls on the day care.  The strength training routine took about 1.5hrs and we had to get going to pick up our girls

Saturday:

Instead of long cardio today, I decide to do a hike with my girls.   This is actually a highlight of my week.   I’ve been missing some quality time with my girls and every weekend, whenever we had to go hiking and I had to drop them at their grandma or their dad, they kept asking me to go with me.   This week – I decided to skip my long cardio and did a leisure hike with my girls.   They both were soooo excited and it was so refreshing and different to hike and walk on their pace.   You were suddenly looking at things that you normally ignore.   The moss, the root of the tree, the funny shape leaf – you named it.     We went to Twin Falls and walked for about 1 mile to watch the water falls and back.   That is a LOT of walk for a little ladies like my girls.     They had a blast and seems to enjoy it, and I had the quality time with my girls that I’ve been missing.   Yes, I didn’t do my long cardio and only walk for 2 miles – but I get to walk 2 miles with my 3 and 5 years old.   I take that any day.

Sunday:

I managed to arranged some child care so I can join the training hike that arrange by American Lung Association.   On this day, they are supposed to go to Pebble Creek, elevation 7,000ft at Mt Rainier National Park.     Due to the weather, the training hike was canceled.   There’s huge avalanche warning out and it was almost white out over there.   A bunch of climber decided to go to Mt. Si.   I was contemplating to go to Mt. Si as well, even already had my pack ready to go but we had a late morning and didn’t get ourselves together until around noon so we decided to go on hike since it was pretty wet out there.   I started play Wii and did a few aerobics game for 20 minutes and I looked out and rain was tapering off, so I put my shoes on, put my rain shell and head on out.   I ran for 3.6 miles around the neighborhood for an hour.   For someone that never run outside (I did my running on the treadmill) – I think I did really well, consider my neighborhood is very, very hilly!

Fundraising:

Another awesome week on the fundraising front. I raised total $230.00 this week and am so close with my goal.   I am so touch with everybody’s generosity and amazed on how many lives that actually touch by asthma, or any other lung disease.   Almost every one of my donor told me that they have either a history of lung disease, or their family does.    It just this week, I watched my 5 years old struggled to breath again when her asthma flared up and her lung didn’t get enough oxygen.   I still have all of the brochure from Children’s hospital, which has an insert from American Lung Association about how to live with Asthma. As a parents, an education about chronic disease is so important and American Lung Association does a wonderful job about it.   Keep the donation coming please.   Visit my fundraising page and learn more about it.   Every dollar count.  

Update:  This post is now part of Get Hawt #6

Week 5: Climb for Clean Air – Hurdles

Plan:

Monday: Long Cardio

Tuesday: Strength Training with Weston

Wednesday: Long Cardio

Thursday: REST Day!

Friday: Strength Training + Interval

Saturday: Hike day

Sunday: Strength Training + Interval

Did you ever have a plan something, and totally blew it?   Well, this week is kinda like that.   It started good and it shifted somewhere half way in the middle of the week and my plan is completely out of whack.   I can make all the excuses in the world, but at the end of the day, I am accountable for things that I didn’t do and I’m not to pleased with myself this week.   Yes, it’s mama day weekend and I’m supposed to cut myself a slack and be pampered and all, but it didn’t really give me a hall pass to skip a work out, let alone TWO days of work out.   I faced life hurdles this week.  Between work, family, children and just life in general, I am having a very hard time to find those hour or two, to do my work out, let alone 3 or 4 hours to do training hike.   In result – I skipped a work out this week and no training hike.    Not a happy Yanni.   However, I’m not going to mope around and hide.   I ‘fess up.  Let the world know, that I will get my behind back into the program tomorrow.    Get up, dust myself up, and move on.   I have exactly 73 days to my climb days and I really need to get with the program.   I don’t have too many weekend to do training hike and the one that I do have, not all of them are available to me to do it, so I really, really need to plan it wisely.

How it actually went down:

Monday:

Long Cardio day.   After a week of letting my leg rest, I’m ready to get a lot of lower body exercise.   I did an hour at elliptical machine, using a cross-ramp, training hill program on the machine.    I kept my heart rate at the endurance zone at all time (hover at my 80% of MHR) and I did really good.   The whole hour went by just like that and I did 5.26 miles on that hour.

Tuesday:

Weston decided to mixed up my strength training.   We started with just regular squat, but with kettle bell in my hand, did variety of upper body combination while I did about 4 sets of squats, follow by lunges.   Then I did single legged squat, also with kettle bell in my hand as an extra weight.   Half way into it – he had me walk into the treadmill for 10 minutes to stretch my muscle, since some of the routines still gave me the sharp pain, but it went away.   We repeated the same routine.   I did total 8 sets, 12 reps each of combination of squat, lunges and single-legged squat and step-up with kettle bell upper-body combo.   I was so spent by the time I was done and barely able to walk

Wednesday

Long Cardio Day.    I loaded 45lbs weight into my pack, strapped in my back and set the treadmill to 15% grade and walk for an hour.   Since this is going to be my summit pack, I thought this would be a good long cardio since it will also help me train with my pack.   I found out really quickly that I need to exchange my pack from the medium frame to small, since my shoulder is a bit sore afterward.   I set the treadmill on 2.0 mph and able to maintain it speed for the entire hour, even though I have a hard time to maintain my heart rate within the endurance zone.  It was peaked all the way up on the upper level of the zone.    I was panting most of the time.   I didn’t want to adjust my pace nor drop my weight (yes, stubborn me) and just kept walking.

Thursday:

Weston told me to NOT take a rest day this Thursday, and did strength training on the traditional leg work out.   Bummer.   So I went to the gym.   I did my warm up at the treadmill for 10 minutes then start my routines.   It consist of Lunges and Squat – both used 10lbs dumbbell combination with upper body routine, then I did Leg Press, Leg Extension, Leg Curl, Hip Adduction and Hip Abduction.  Then I did my cores exercise consist of plank, side oblique crunch and bridge.  I did 3 sets of 12 reps of all routines.

Friday:

I skipped work out.   I was planning to do it after work, but I just can’t make the time.

Saturday:

REST DAY!  This is my planned rest day.  Even tho I skipped work out the day before, I already made a plan with the family to do thins today.   Yes, I could squeeze an hour to do something, but I didn’t.

Sunday:

This is when things went downhill.    I didn’t go for any hike.   I plan to, even dropped the my girls to my mom so I have absolutely no reason to not go.   Instead, I decided to go over my gear.   I laid out all my hiking gear in the floor and went over my list.   I went and exchange my pack to the right size, had it readjusted and got the right model.    I didn’t go for any training hike, but I know for sure what gear do I have and what gear that I still need to get.   There is a wee bit sense of accomplishment.    I’m not happy that I didn’t go for any hike, but I feel better knowing that I know what gear inside that bin that’s been sitting in the garage in the last few years.

Fundraising:

I raised $1279.21 this week plus $779.21 company matching with total $2058.42 this week!!!  I did a happy hour fundraising party at my office and it’s a huge success!   Thank you SO much for those who participate on the event and supporting my cause and for the SQL community that keep surprising me with their generosity!   Keep the donation coming!

Update:  This post now become part of Get Hawt#5 series

Week 4: Climb For Clean Air – Week of Recovery

Plan:

Monday: Long Cardio

Tuesday: Strength Training with Weston

Wednesday: Long Cardio

Thursday: REST DAY!

Friday: Interval + Strength Training

Saturday: Hike

Sunday: Long Cardio

Wow, it’s been a month since I made a commitment to do this journey and time flies!   I found out earlier on this week that I tore a vastus lateralis muscle, which is a muscle that attaches to my iliotibial band.   My trainer suspected this might have been caused by doing two days in a row of long cardio workouts.  Doing the same repetitious movement and somehow the way I moved my leg, put certain pressures on it and ended up injuring it.   The fact that I hiked for almost 7 hours the day after didn’t help either.   Long story short, I was ordered to back down, take it easy and really nurse it this week.   I learned a lot about me, my limitations and that my patience is really, really being tested.   The most important thing that I learned this week – it is okay to slow down and to take a break.  It doesn’t make me weak, it makes me stronger.  My body needs time to recover, build, and heal.

How it actually went down:

Monday:

I did not do anything.   I can barely move my leg, or walk.  Everything hurts.   My left calves are throbbing, since I literally put my whole weight to them when I limped my way down to the mountain on the Saturday prior.  My right leg, well, it has this sharp pain that keeps reminding me it’s there.    I decided to take extra rest day.

Tuesday:

I limp my way to see Weston.  He took one look at my leg, asked me to do a few things and told me that I tore my muscle.   He was pretty certain of it.   We didn’t really work out but he taught me a few stretching exercise that I should do.   I was bummed.   He explained to me in great detail on what he think the cause of the injury was.

Wednesday:

Long Cardio day.   Per Weston instruction, I did 15 minutes increment of the cardio with total of 1 hour with stretching in between each interval.   I went on the elliptical machine, crossramp 10 and treadmill on 15% grade.   I worked up a pretty good sweat and the stretching helped with the pain.

Thursday:

Rest day.  I almost didn’t want to take it, but decided to take it anyway.

Friday:

I did interval training on elliptical machine for 30 minutes, follow with my strength training.   I decided to avoid any lower body work out and did upper body work out instead.   I did a workout on the machines, Upper Back, Pectoral, Low row, and Chest press with 20lbs on each, three sets of 12 reps each.  I struggled a bit with the pectoral machine and dropped the weight for two reps, and the next day wondered why my chest hurt.  I also did core exercises consisting of plank, bicycle crunches, and bridges.   I did three sets and 12 reps on all routines.

Saturday:

Hike day.   Well, this is actually the highlight of my week.   My husband surprised me for a weekend gateway for my birthday.   I didn’t know where we are going to go, until a day before.   Turned out, he took me to stay at this awesome cabin at Ashford on Friday, which is a town at the base of Mount Rainer National Park, with the intention of doing a hike out there on Saturday.     Weather wise, it was cloudy and foggy.   The sun came out only for a few minutes, enough to show the mountain to me.   It was cold, and windy, but as you walk, you can actually feel the sun penetrating the cloud.    The trail was covered with snow.   Usually, the trail to go to Pebble Creek from Paradise is all pavements and a lot of rock/steps but this time of the year, it’s nothing but snow.   We put our snowshoe on, and started to walk.   I noticed the thin air right away.   Paradise sits on 5,800ft so the air already somewhat thin there and try to walk, on a steep incline trail, with snowshoe, with somewhat limited lung capacity.  Yeah, it’s interesting.   My lung and I kept having a conversation as we went along, if you know what I mean.   We didn’t go all the way to Pebble Creek, and decided to stop at 6,200ft.   Due to snow, the switchback is gone, so the trail is on steep hill across Panorama Point (I’m talking straight incline for about 800ft) then it dropped down to the creek.   I didn’t feel like climbing that last hill and didn’t see the reason to do that other than a bragging rights, so we sat down, ate our lunch and enjoyed our day.    It was absolutely majestic out there.    My iPhone app shows that I hiked for almost 4 miles, for 3 hours.

Sunday:

Well, it was a gorgeous day today in the Pacific Northwest!  The sun is out, the weather is absolutely fabulous!  I was going to do a long cardio at the gym, but there’s no way I’m going to do any inside work out so I was planning to do another hike, but then we got home from church, and unpacking from our trip and before long, my husband was working on the yard and I’m cleaning up my car.   I didn’t get any work out done, but the yard is looking really good and my car looks pretty clean inside.   I am thinking to play some Wii Fit for an hour later after I finish up this summary, but it’s getting late, so that might not happen either especially tomorrow I have to get up early.    I guess it’s another rest day for me.