Week Two: Training for the Hawk 50

Week 2 and all is well!  Let's keep it that way!

Monday:  Rest day and Chiro day.  We worked on some new exercises and again tweaked some old ones. I have nerve pain/issues after doing kick stands and trunk rotations (hard to explain, need to load a video) so discussed that.  While it does flare the nerve, we are going to keep doing them as we are doing them right.  I hope we can figure out the why because the why is what drives me nuts.  We talked about doing some little mini work outs in sequence with several of my exercises and reducing the number per set, but increasing the sets (i currently do 10 per leg or side and call it good but do them throughout the day)

Tuesday:  4 miles.  It's so weird to only be doing 4 miles, but I am going to enjoy it while I can.  It was 40 degrees with 90% humidity.  Oh Kansas, you need to knock it off.  The humidity is totally killing our already slow walk run pace however, it does this every year, so it is what it is.

love my pretty columbine!  Planted some new this year so hoping it blooms different colors next year!

Wednesday:  Rest day for now....We kind of thought about running because Thursday's weather looked like all storms.  Then the wind kicked up and we were having huge wind gusts and it was dark and scary looking. We decided to take our rest day and take our chances.  I only got through half of my exercises since I thought we might run, whoops.

Thursday:  4 miles.  Tony had some work to do early in the am which meant we had to change our run time till later.  We had storms forecasted all day, but specifically for  our post run run time.  We headed out with lightning trackers and radar in hand. We heard some rumblings from the clouds and never saw any lightning until we were about 1 mile away from home. My tracker pinged once although I saw nothing on the map.

When I got home I looked at my tracker and saw this.  Uh tracker, you were suppose to be going off if lightning was this close!!!!!!I guess the one ping was all of the dots????  We got lucky as we were on the east and south side of the blue dot but still scary!!!!!

Friday:  Rest day.   Do lots of stuff at work day and be busy every single minute and not get your work out done.  Oh well.

Saturday:  Due to mud being the story for most all trails due to some late week rain, we decided to try a trail similar to our Linear trail yet in a totally different city.   The trail was a very nice crushed limestone trail that went all the way  into Nebraska if you wanted to go the full way.  We just needed 10, so 5 out and 5 back worked for today.   One of my running friends keyed me into this trail and it will be perfect for when the trails are shut down due to mud.  It's flat as a pancake, but very scenic and mostly shaded and very pretty.  We will be back for sure.  Note to self, carry plenty of water for the dogs.

There was also a nice coffee shop downtown that had one of the best mochas I have ever had. Their town is famous for black squirrels and like our Totos around town, they have statues of squirrels all over.  I love that they are wearing masks!

Sunday:  We were again on the hunt for new to us trails.  We decided to try a trail we had all heard about but never seen in Manhattan.  Manhattan has a small but very nice zoo named Sunset Zoo and we had heard there were trails around the outside that lead to Linear Trail, our local crushed flat limestone trail.  We had a map however it was a little hard to interpret.  Alltrails had nothing so we just picked what looked like a trail and took it, straight to a dead end or so it appeared.  We quickly headed back and thought hmmmm, even though this path doesn't look like a trail, maybe this is it? It was just a freshly mowed strip that lead to the trail head that quickly dumped into a rocky, steep, single track trail.  It must be used by mountain bikers because it had several features for bikes.  We also saw rebar sticking up in a couple of places that I would think would be horrible for bikes and runners.

I will be honest in that it is a interesting trail, but not very runnable and not fun for me strapped to a dog to complete.  I would like to take my kiddo back out there some time and hike for sure, minus dogs.  It was pretty and I loved hearing the animals at the zoo making noises.  I know we only saw a part of it too and I would love to check out more it.

We also had a bit of a scare when we got back to the cars.  The weather was very nice, low humidity and a comfortable 56 degrees. I had brought my hand held and had it full of ice and water.  Mel and Robin had theirs as well.  Stella was rearing to go and was not enjoying being the last dog.  Unfortunately I am not very adept on the trails, so we commonly get behind.  Stella was NOT happy with where we were and was pulling very hard.  I had to stop numerous times and give her water and try to get her to calm down.  It was like she was working herself into a frenzy.  When we got to our turn around at mile 3, she had drank most of my water in my hand held.  I started looking for places on our way back (the trail backs lots of local businesses) that might have a hose to fill up my bottle and hose her down.  She didn't feel hot though, it was weird.  She was just super duper worked up and the more we stopped, the worse she seemed to get.  Anyway, between Mel and Robin's handhelds we felt like the dogs had plenty of water.  We got back to the car and i had a large jug of water to fill up their bowls.  As i was filling up Stella and Boom's bowl, Stella started staggering and having trouble standing.  Mel grabbed her and quickly started dousing her with water.  Again, she didn't feel hot, so I am not sure it was a reaction to heat or just her frenzied state.  Mel just held her and massaged her and I kept giving her water to drink as needed.  I am so puzzled.  It wasn't hot or humid out, we had a very nice cool wind blowing.  She isn't heat acclimated yet, but she has never had trouble before getting heat acclimated.  She is 9 this year, so this may come with the territory from now on out.  I am going to cut her back to 3 runs a week while we acclimate for a while and may have to do either loops or stay closer to home where my hubby can come and get her if she has troubles again.  I think I will also start bringing ice and towels just in case we need to cool her down a little quicker.  You aren't suppose to use cold water as it is too shocking to the system, but it would be nice to be able to put the ice in the towels to put under her arms and in her belly region.  Again, she didn't seem overly hot just worked up, but I don't want this ever happen again, even if that means running by myself so she isn't trying to catch up to anyone :(

Have a great week everyone!  We have one more 4 day a week run before we ease into 5 days a week so pray my hammy can stay happy :)

Week One: Training for the Hawk 50

Here we are!  Week 1 and excited and nervous, but determined.  I am doubling down on all of my rehab exercises so I can get to the start line this time!

Monday: Rest day and chiro day.  Got to work on a few of my exercises I had been struggling with.   I know, I probably shouldn't be paying 50 bucks a pop for an adjustment and to work on rehab exercises, but mentally I need it. It's my therapy and my ability to make sure this pain (which still comes and goes periodically) stays at bay.  Plus, just like I love my two massage therapists, I love my chiro.  Even though she doesn't understand why i would want to run massive amounts of miles for no reason other than to say I did, she is committed to helping me stay pain and injury free.   Monday was also Stella's 9th Barkday!  How is it possible that this dog is 9 years old???  She certainly doesn't act like it!  For some cute pictures, check out my blog post here that I did for a birthday years ago.

Tuesday:  Got up at 5:20 to hit the road by 5:45 am.  Meant to get up at 4:45 am to let my stomach settle and I hit snooze and went back to sleep.  GAH.  It was a chilly morning, but I totally overdressed and felt toasty warm.  I still am totally loving my vest I got from Another Mother Runner.  I had my first ditch dive in a long time as my stomach rebelled.  Must remember to NOT drink beer the night before a run, as I am sure that doesn't help.

Wednesday:  Right now this is a rest day, but it is not complete rest thanks to my rehab exercises.  I need to talk to my chiro about the kick stands.  Any time I do those exercises, they really irritate that nerve, and I am sore for rest of that day and the next day.  I know we need to strengthen things, but maybe this is a key to the puzzle that is whatever this injury truly is.

Thursday:  Another run.  Was suppose to be 3, but we went 4.  Oh well, the weekly mileage this week on the plan was less than what we had been doing, so I don't think going over by 1 or 2 miles is going to be a bad thing.    We tried not waiting around at the beginning to try and avoid Boom's screams, instead timing it where Robin came out of the house with her dogs and we immediately started our watches and went.  That worked.  Till we came to the last house on our way out and the little yappy dog that lives there was out in his yard.   Dear lord, boom sounded like he was a dying  animal as he was trying to return the volley coming from the little dog and or reach him.  I was trying to wrestle him away from pulling me sideways to my death via face plant on asphalt and get back on our path.  Once we got passed all of that fun, he was fine other than pulling.  He pulls like a sled dog, which is nice in a race, but not so nice on an easy run.  We have a lot of work to do before he is going to be the best running dog ever, but I am up for the challenge.  

my new goodrs and my new mask

Friday:  Rest day.  Do rehab exercises and drink yummy beer at night day.  Sigh.  My weight is up so much right now that I really need to stop with the yummy beers and cookies, but a girl has to support her favorite local eateries right?

Saturday:  8 miles at Clinton Lake

We wanted to get to the trails, but we weren't sure where to go. I want to go explore the Randolph area except those are horse trails and not well maintained.  Plus, a fellow runner said she had gone out there last spring and gotten covered in ticks and chiggers.  NO THANK YOU!  Clinton had gotten a bit of rain, but they do a trail report on FB, so we waited to see what they would post.  Was almost asleep when my phone dinged and I had been tagged in the trail report.  Some mud but OPEN!  Yipeee!!!!!  Since it was suppose to get cold the night before, we figured we didn't have to go out quite so early, as most people wouldn't be out so early clogging up the trails.  We saw two little boys on their bikes and some what appeared to be high school kids on another trail above us out hiking.  Other than that we had the trail to ourselves.  The streams were flowing, there was a tiny bit of mud here and there, and the flowers were all blooming.  I got to show Robin several places where we do trail hawks races, and let her see the beauty and the technicality of the white trail.  We did drop down on blue a couple of times just to see how bad it was and the parts we were on, they were fine.  We also went down to Lake Henry and I showed her different connectors and how you could loop.  My hammy was not angry at all which means my rehab has to be working!  Knock on wood that this continues as my mileage goes up!

Sunday:  We decided to check out a local trail that was new to me.  I figured if it was a dud we didn't have to go back to it again.  After digging around I found a document that said the trail itself was a 1.5 mile trail.  Not the greatest to get 4-5 miles on, but doable, especially if it was pretty.  The trail itself was pretty smooth and had several little connectors that lead down to the river and back up and also to the park itself.  The park had some playground equipment, a big disc golf course, and two dog parks.  We had heard that there were lots of people who went out with loose dogs, which kind of scared me, but hoped that if we got out there early enough, we should be okay.  Melly met us out there, rockin robin and I drove together, and a new friend Jennifer met us at the dog park and we set out.  I am happy that we only saw 2 loose dogs and both were under vocal control and did not bother our dogs at all.  We had a nice run together, staying 6 feet apart I might add, and would love to go back to that trail when we need an easy short run.  Jennifer even told us that this was her first trail run and we can't wait to show her more trails in the area!

Happy Mother's day!  Have a great week! I am going to enjoy my present, a percussion massager from our local running store.  I think we can all use it so bonus for all of us.  See ya next week!

Last week before official training begins

Scared?  Yep.  Ready?  Nope.  One more week before we start training again!  I have modified the plan I found to do several weeks of 4 runs a week before we go into 5 days a week and I hope that helps my body adapt a little easier.  

Monday: Strawberry Pie from our favorite local eatery The Friendship House and a bike ride post work with Rockin Robin.  Perfection.  

Tuesday:  Super raider award plus sunrise run.  Perfect timing since Andrew finished both his common core math work book and his common core English work book.  He wanted to keep the sign, but it goes back unfortunately so it can go to other super raiders.  Glad the school is doing something fun to lift these kiddo's spirits.

Wednesday:  Any day with art in the lesson plan is a good day for my kiddo.  He had to draw what he wanted to drive when he grew up.  Of course he drew the M and M car.  Sigh.  At least he likes the car and not the driver....yet.   Started on my new exercises regime. I have about 16 exercises mixed with core and hammy/glute stuff.  On my non run days I have to pick 8 (4 of each and do them).  On my run days I have to just do 4 total (2 of each). I like this plan and it gives me an excuse to get up from my desk periodically all day.  

Thursday:  5 miles at 5:45 am.  Enjoying seeing the sunrise again, but not getting up.  Get with the program body, warm times are ahead.  That first week is always the hardest.  My stomach rebels the whole time we run, and I am ready to go to bed at 8 pm.  

Friday:  Happy May Day!!!!  Second set of exercises done and the 100 rep challenge officially finished.  Of course last day was burpees, but I broke them up to 10 at a time and did not do the push up, just plank to squat and then explode up.  I hate burpees with a passion so I was super proud to get through all 100 in a day and not die.

Saturday: Headed out to Fancy Creek for 8 miles.  We were doing well and having a great time till my running partner fell and cut her hand.  At lease she had a wipe to clean it with in her pack (and I will be adding antiseptic wipes to my pack for future runs.  We were able to put the wipe on it and then tie a poop bag around it.  We did see one biker on the trail and towards the end, several hikers (with loose dogs URGH).  We both felt like the days of hitting the trail at 8 am were over and that we were going to have to get up and run much much earlier to beat the heat.  Sigh.  Not ready to feel so tired all of the time.  Afterwards met with my other running partner and went over our plan to run the Hawk 50.  I have found a way to tweak it to make sure we have several week of 4 day a week runs before we dive right into 5 day a week runs.

Sunday:  Slept in a little due to having beers and burgers and smores the night before.  YUM!  It was so worth it.   The weather was warm but with a nice breeze.  I took Boom boom and he got hot, but handled it well.  I have a feeling very soon I will need to run with both of them to get them both heat acclimated.  Stella will probably still be my main trail dog though.  Afterwards we had another fire in the back yard with all of the sticks and wood we have collected lately in our yard and our neighbor's yard.

Have a great week!  Scared but looking forward to starting a new training cycle.

Sentence Per Picture

Let's try something different.  How about a sentence per picture (or two) instead of a weekly recap?

Monday:  4 easy miles social distancing with friend and dogs. We stay 6 feet apart, but they like to draft off of each other.

Tuesday:  Two pictures gets two sentences.  Baseball practice first with me and daddy getting to both bat and andrew working on swings and fielding at 3rd and 2nd.  Camping in the side yard second to try and see some meteors that we never saw, but had fun anyway.

Wednesday:  A muddy 5 with stella ella that started out good and ended in a downpour.  

Thursday:  Zoom meeting with his class that included drawing tutorials. 

Friday:  Dog nose to the eyeball = emergency visit to the eye doctor.  All is good, no abrasions, just some irritation to the eye and one very cool pirate patch.  

Saturday:  Social distancing 7.  Our local state park was FULL of people camping and their kids and loose dogs which made our run not as fun :(  To the trails we go when they aren't as muddy at least.

Sunday:  Slept late, got out the door late, heat acclimation run followed by a short bike ride with the family.  

Have a great week!  One more week of taking it easy before my new plan starts and hopefully my next 50 miler.  

Conjunction junction, what's your function?

Our beautiful city park in full bloom

How's your week going in quarantine day number one billion forty two?  MK from Fitness protection program had a great info graphic she sent out via email and I had to share it!

The writing is tiny but I love the thoughts and points that this brings up.  My favorite paragraph for sure is brain freeze! I remember when this all first started several of my friends had color coded charts and time blocks for each activity for their kids.  They are amazing and i really hope they are sticking to these schedules but I am leaning more towards less is more.  I am not sure how you are handling things but we have our ups and downs over here. I am homeschooling my child (7 going on 13) who probably has un-diagnosed ADD and or some executive functioning disorders.  Having me to himself 110% is great for him and his learning needs, however he is still sometimes very taxing for me as I am NOT a trained teacher. Yes, we have slowed down at work, so I have more free time, but dear lord some days I just want to run screaming and or start drinking at 10 am.  And yes, that is totally okay to feel those things and I am letting myself.  I am trying to start up some zoom virtual happy hours for anyone who wants to join to just sit and talk and of course drink, outside of working hours of course LOL!!!!

Running continues to improve. I have good runs and bad runs nevertheless, I had those before this stupid injury.  I really can not slack off on my PT exercises and that is main point that i am trying to keep in my brain.  I have been doing this 100 rep challenge (Check out Phys Ed Kansas City)  where a fellow local trail runner who is a running coach and has her own gym, posts an exercise every day to do. I am loving it because it makes me get up and do something every 30 minutes or so at work to complete the reps for the day.  I am honestly not great about getting up and moving around throughout the day, so this forces me to.  I have several work out classes I also want to do, but honestly have been a little lazy about.  I have done 2 yoga classes, which challenged me intensely and I would like to do some barre classes and or some HIIT classes.  There is SO much variety out there right now of online free or low cost classes!  I do NOT want to miss out and I like helping local gym owners for sure.  

  

We did two runs with our plan of half of a mile of a power walk and 4.5 miles of run/walk. We also headed to the trails for some dirt and hills.  I really didn't know if my hammy would like hitting hills again, but I thought the trails would make for at least a more forgiving surface.  News flash, it did not like the hills however I feel like we are at a point where once a week I need hills or at least trails.   I forgot every year how rocky and rooty Fancy Creek is until I am out there. Here are some pictures for our run.

Lots of water crossings that aren't usually there and not really sure why.  We haven't had a particularly wet spring.  Stella loved it though and got nice and muddy and I didn't have to stop and pour her water in her bowl.  A note here, I only let her drink from water that is moving and clear.  Nothing cloudy or murky for drinking.    

Can't forget all the cool rocks you climb up and over.  I honestly don't know how bikers ride on this?  My watch is always super variable on this trail. I have had as many as 6.7 miles come up and as little as 5.7 miles.  The trail does have many sections that are tree covered so probably the reason why the variation.  Plus it appeared that they had done a work around one section of the trail that probably cut some mileage off.  Since we had been running for 2 hours at that point, I didn't care, my legs were done.  

Stella was very happy to be out on the trail after taking it easy all week.  On Monday at the shop she came up three legged lame chasing boom and then protected that leg for a few days so she stayed on the injured reserve this week while Boom got a some run time.  I wish I could run with both of them but they race and pull on me HARD and my hammy can't handle that pulling strain. 

We also did a family bike ride this week which I am SO excited about.  I took my bike in to get a good check up and a new front tire and Tony bequeathed his BMX bike to Andrew and started riding his older hybrid bike, and now we can go for family rides.  We loaded up to our local state park where I have been doing lots of running since it is mostly flat and road on all of the roads.  We did have to stop and take breaks, but overall Andrew did AMAZING!  Now I just need to get him to ride with me out on the gravel!

my new gypsy runner sweatshirt that is sure fire way to cheer me up.  Bright colors and comfortable?  YES!

Hope you have an amazing week!  I am still trying to figure out how to get 4 days a running back on the schedule without doing some back to backs.  We can try M, W, F but then Saturday would be a back to back or we would have Sunday backing into Monday.  I just want to be smart about all of this and not get to the point where I can't run again.  I had a little pain during my trail run and it wasn't bad, just a reminder that I haven't done hills since this whole thing began.  Unfortunately to train for this upcoming race, I will HAVE to be on technical trail and or hills.  I am just going to ease into it slowly and surely and not go overboard with back to back long runs yet.  See y'all next week!

Chugging along

Another week down and another week in quarantine.  I am still blessed that I get to get out of the house and go to the shop every day, but that might change soon if we have to keep all of the guys at the shop.  So far the commercial projects are full speed ahead, but unfortunately, it only takes one person being irresponsible to stop the whole job site.  Two of our big industrial clients are still shuttered to us which means one of our guys is drawing unemployment nevertheless, we applied for and got the PPP loan this week, so he should be off of unemployment this week YIPEEEE!!!!

corona bunny

Andrew seems fine with the continual education plans, which are pretty easy thus far for me to implement. He has a choice board with multiple options and he gets to chose 2-3 activities a day.  We try and always do 3 activities with math always being one of the options.   He is getting MUCH better at doing work on his own, including math his nemesis, but there are very few distractions at the shop currently.  The above picture is Andrew's Easter bunny suit for this year for one of his art projects.  I love that he labeled the gloves, but not the googles, suit, or gas mask!  The egg of course is a giant corona virus.  I am glad he is finding a lot of humor in everything and not having any issues with depression or anxiety as many of his classmates are struggling.  Andrew is more like his daddy who is a big homebody, meaning I really don't think he minds at all being restricted in where he goes or what he does.  This trait usually bothers me because I am doer, but right now, I am thankful.

hopscotch for all

We had a couple of good days where we could all be outside, which was really good for all of our souls.  Even daddy got in on the PE bingo action one of the days.  Of course Kansas always likes to say "Hold my beer", so we had some freezing cold weather mixed in this week as well.  I had most of my hostas coming up and my one lone tulip had a bloom, so hoping the cold snap won't kill all of my plants that make me so happy spring and summer.  

helping her boy draw his favorite character

I did get three runs in again this week.  I did two runs where we walked half a mile, ran/walked 4 miles and then cooled down with a half a mile walk for a total of 5 miles.  My final run of the week was a "long run" of 6 total miles with the aforementioned strategy used.  We went out super early to avoid most people and avoid the "heat" that really isn't that hot yet, but still hot to us as we build our tolerance.  We tried the trail that gets us from what part of Tuttle creek to the other thinking we were out earlier enough to avoid people, but we were wrong.  We used our buffs as masks just in case.  It's just so funny that this is my new long run now when last year I was easily doing 20 and 22 miles on my weekend long run.  I am very grateful though that I am getting to run again no matter what.  

6 foot distancing

We have decided to stick to our 3 runs a week for a few weeks and increase our mileage on long run day.  Then if we are both tolerating that, we want to get back to 4 runs a week.  I think for this upcoming training cycle, I will have to stick to a 4 day a week running schedule.  I know it isn't ideal for ultra training, but I am hoping to be back to lifting soon to help me be strong enough to be a little behind on mileage.  

Stella and I laying out

Everyone, have a safe and wonderful week!  Hopefully we are all flattening the curve so we can get back out to some sort of normal soon whatever that is.

What day is it again?

Andrew's emoji check in.  I feel ya son!

I am so confused at this point.  I love that meme going around about needing underwear with the day on again because I really do need it!  I've been doing lots of random FB live videos.  Y'all, it was hard enough to go from my lab in a large building of other labs and lots of people to an office in an industrial complex where I see 1-3 people maybe a day. I  am a HUGE extrovert making the move itself painful.  This is as well, but I am doing my part and staying away from the people.  In fact my hubby wants me to start working out of the house and not even coming into the office, but I am afraid that not getting that little bit of outside-ness a day may really drive me over the edge.

graduation to a big boy bike!  Hand brakes, have mercy on us :)

Several people have asked me about our business.  The state deems us essential, but we are not doing service calls unless it is extreme emergency or the homeowners can somehow prove to us they are not sick or they can be out of the home while we work.  We haven't really had that many calls for service anyway, which is good, I haven't had to turn too many people down.  My service guys do NOT feel comfortable going in strange people's homes and we do not feel comfortable sending them from house to house not knowing who is sick and who isn't.  They all have families to go home to and we all have to stay safe.  I know there are other electricians still doing service work and to each his own.  We don't think it is worth the risk to our customers or to our service technicians.  We have applied for the PPP loan to try and keep all of our electricians on our payroll.  We don't want to loose anyone, we want all that want to work to get a paycheck.  Our main industrial client has shuttered it's doors to outside contractors, so we are taking a huge hit not having them to service.  We do have several commercial projects due to start next week, which will take all that want to work. Two of the projects are due to go all spring and summer.  Fingers crossed that the job sites stay free of Corona virus and that we can keep our guys safe with PPE.   The general contractors are going to have strict rules and our guys will do their part to stick to these rules.   These guys are our family and I just want them to be safe, even if we all just have to hunker down at the shop for a few months.

Running was still 3 days a week with our general plan of walk one, run 3 with our 4:1 intervals, and finish with a walk.  I still have pain every now and again but as long as i pay attention to my cadence and take short steps and do ALL of my exercises.  Robin and I are still running together but we stay 6 feet apart at all times and we are doing some video chats in between, so we don't have to be so close to talk.  The Kansas spring wind kind of takes care of talking anyway. I am also trying to do yoga a few days a week since I am only running 3 days a week.  Those classes kick my ASS in such a good way.  I am still hoping to get to a few virtual barre classes and or find a good BOSU class since I have a BOSU ball that is just being used for PT right now.  I use to take BOSU classes when I was in grad school and LOVED them.  SO HARD! 

Home schooling is going well.  We got choice boards from the school this week with the requirement being to do 2-3 tasks a day.  The state wants our 2nd graders to be "in" school for no more than 1 hour a day.  We usually do a little more than that, but I always leave it totally up to him as to what he wants to do.  We do math pages every day and then he chooses usually handwriting or sentence practices or reading.  I am also letting him add a creative side to things since he LOVES to create.  He had to write a story the other day and I let him illustrate his story.  He was also suppose to take a picture of his work space and write about it, and since he is just working next to me on the big break table, I let him draw a picture of where he would LIKE to work.

He LOVED this and of course with his sponge bob Lego creation he had to draw a picture of him studying in bikini bottoms.  Honestly I always knew he would do well in a single homeschooling situation and he really is loving it as am I to a point. I am still trying to work so when I am working I need him to be independent and we are still a work in progress. We try to play at least one board game a day that incorporates math and reading to bring it all back to fun. 

Have a happy week y'all!  We got in 15 run/walk miles this week and I am so excited to be sort of back!  I am jealous of those long running but I know soon I will be back at it!  Have a great week and stay safe.