Some thoughts and food update

I have given a lot thought to the marathon or longer races that I have been doing lately.  I enjoy the races very much and they give me a sense of satisfaction or accomplishment.  I feel good knowing I can run 26 miles with no problem, or finish a 50 mile race, or head down to Tennessee for my favorite Strolling Jim 40 Miler.  I have finished 26 races of marthon distance or longer but I have been asking myself why lately.  You see, I don’t want these races to be my “identity” or self-worth measuring stick.  I have been thinking that if these long races are creeping into the arena of meaning THAT, then I need to back off of them so that I can regain a healthier sense of who I am and what is most important to me.  I don’t want to get to a place where I think I am not in shape because I don’t want to or can’t run a 50 miler anytime I want to.  I don’t want to be thinking, “man, I only did 1 marathon this year I’m must not be a real runner.”  I am not there yet but I know myself and my tendency to do this so I have had to put myself into check regarding this.  So I have been considering drastically cutting back on these races so that I can begin to focus on more objective measures of success that define my fitness and my goals more accurately.  I am not looking to be one of the best marthoners or ultra-marathoners, I am looking to be in very very good condition as a runner who still enjoys running for the rest of my life.  Anyway, these are just the thoughts I have been having regarding this.

My eating went very well yesterday again.  I went to Taco Del Mar for dinner but had the calories and points to be able to do it within my plan.  It was very tasty too.  It’s friday and I don’t work tomorrow so I am finishing off my lunches today.  I feel pretty darn good physically and have lots of energy.  I will also run today, I think it is a marathon goal paced run for 5-6 miles.  I am just going to focus on enjoying that run for running’s sake.  Just be outside and enjoy the sensation of movement and experience the blessing of being able to run at all.  That’s all for today.

My food until dinner time today

Here is my lunch for the day.  This is pretty much everything that I am going to eat from morning to evening.  I have already eaten my breakfast which was a protien shake with oatmeal in it.  It’s about 5 points on WW.  So I just threw this lunch together kind of because I woke up late and had no time to really make sure it was well balanced.  Here is what I got:

• Two string cheeses-2 points
• One nectarine- 1 point
• One apple- 1 point
• One yogurt- 2 points
• One cup of spaghetti noodles- 4 points
• 3 ounces of chicken in spaghetti sauce- 3 points
• 3 ounces of potatoes with veggies- 1 point
• Half a cup of lean ground beef- 4 points
• Half a cup of rice-4 points
• 100 calorie popcorn

That is 22 points total for my food I eat at work.  Counting my shake it would be 28 points.

I’m trying to get more organized with my food and exercise.  I hope to be able to be posting more now……………I have not been motivated to post much at all for a long time now.  It’s good for me to post as it helps me stay on track and give me motivation.

Do you remember???????????????

This is my journal which contains every step of my journey over the last 6 months. It's got pictures, song lyrics, in-depth reviews of my own emotions, and lots and lots of processing. The small book on top is my newest WW book without any stickers.

Today I am choosing to REMEMBER!  On my way to work I stopped to get my morning coffee (which I am going to hopefully stop soon) and the powerful urge to get a donut or a pepperoni hit me.  I have developed some bad habits in hermitville.  But today I remembered why I started this health journey.  I remembered how it makes me feel to eat donuts on the way to work in my car all by myself so nobody sees.  I remembered how proud I was of myself when I was eating better, not perfect, but better.  So today’s motto is REMEMBER WHY!

Here is why I first started and continue on my journey.

• I was starting to breathe hard just getting out of bed.
• I had a very hard time to get my shoes on.
• I felt like shit about myself because I was not living according to the way I really wanted to.
• Being overweight was like being in an emotional tumble drying, my mind constant knocked me around about it.
• I lived more secretively because I was afraid to be honest about my eating.
• I was more afraid of rejection and that caused a lot of the secretiveness which in turned only caused weight gain.
• I wanted to feel good about the way I was living.
• I wanted to run a marathon someday.
• I wanted to be fit and healthy so that normal activities would be WAY easier.

So those are the things I am rememering today.  What is it that brought you to the starting line of your own journey?  Are they all physical things like skinny jeans, small shirts, flat stomach, etc?  Or were some of them emotional and mental things that brought you to toe the line for the first time or possibly again?

There is no shame at trying again.  There is honor in it though.  EVERYBODY who succeeds has had to try again.  Mess ups happen, it might be a little easier to get back on track if you remember why you wanted to start this journey in the first place.

getting close but feeling fat

Ok, I have been eating off of WW and kind of out of control for a while now.  My situation has proved to be more powerful than I thought as far as emotional eating goes.  I have really been doing bad in this area and I have realized that my feelings about myself really good down hill when I am not being good to myself by being healthy in general.  This sucks.  BUT…………..I am getting my goals reorganzied, writing them down, and starting to get more focus again.  It is sooooo hard.  It is one thing to be focused on healthy when you are doing well but when you are feeling bad about yourself it is not so easy you know.  But I shall start up again.  What else can I do.

The race is very close now.  I will leave in less than a week and toe the line in exactly 8 days.  I am nervous much because of my weight gain since my situation broke out and my life turned upside down.  However, I won’t give up.  Sure, my life is upside down and all around, but it is time to regain some momentum for health and being good to myself.  I will need to lose some significant weight.  And I will need to be patient with this.  I am hoping that participating in this 100 mile race will reignite my fire for life and health and weight management.

strong 6……8……..14………41.5

I had several days of heavy running.  I feel really good about it.  I discovered much about my body, my running, and my emotions.  I had a great experience doing all of these runs.  Extra special though was the LOOOOOOOONG one.  I of course LOVE those long runs.  I mean, sometimes I don’t look forward to them but they are so good for me I think.  I have to concentrate and push and step and walk and run and eat and drink and do it all again and again.  Pain comes heavy, easy , then nothing, then elated joy and amazement, then back do boredom, and on and on.  As many of you have read my knee has been bothering me.  I have never been injured.  I am still not injured thank GOD.  And for some odd reason I don’t push if I think I am about to be injured which has saved my running life many times.  This wisdom is contrary to my normal obsessive desires but I have such a desire to be a life long runner that I don’t want to jeapordize my future in running.  Not that I have a future competitively but I want to be able to run looooong in to the future you know what I mean.  It is an important activity for mind and soul and body for me.  Here is a picture of my knee and where it hurts.  Then I will tell you about my 20 miler turned 14 and then my 40 miler.

So there is my knee.  HA!  I thought I did not have really hairy legs.  Weird.  Anyway, on Saturday night after work I had scheduled a 20 mile long run.  I headed out and my knee hurt from the start.  It does not hurt real bad but I know that my knee is there if that makes any sense.  I had a couple of fast spurts across the street and a jump up to a curb that hurt VERY bad.  This caused alarm in my little heart and I called it short at 14 miles so that I did not do any damage that would hinder my ability to run 40 the next day.  Basically, I knew I could have finished the run if I shortened up my stride, went slower, and babied it but I did not want to chance it because the 40 is the staple of my running diet for the 100 mile race prep.  So on to today.  I got up at 7 a.m.   I had a fabulous mental and emotional break through.  It was exhilarating.  I was so happy to realize the things that I realized.  I felt totally liberated for the moment so I figured that would be a good time to go tackle the mental and physical trials of a 40 miler.  Once again, I headed out and my knee hurt right away.  It hurt a little more than the day before but I shortened up my stride and slowed it down a bit like I realized I could.  One step after the next, I made it to the marvelous moment at 1:54 into the run.  THAT IS RIGHT.   YOU HEARD ME RIGHT.  I RAN IN A BIT OF  PAIN FOR 1 HOUR AND 54 MINUTES BEFORE THE JOY CAME.  AT 1:54 ALL MY KNEE PAIN WENT AWAY.  NO MORE.  IT WAS GREAT. I proceeded to keep on keeping on until I reached home at the 41.5 mile mark.  I had to go that extra 1.5 just to put a middle finger up to my current life events.  I also went that extra 1.5 as a show of gratitude for those same life events.  I hate them but I appreciate them.  Does that make sense to you guys.

BIG MISTAKE OF THE DAY

I drink hammer nutrition perpetuem for my calories and hydration during my longer runs.  I usually use the orange flavor.  No problems at all.  This time I only had the delicious flavor of LATTE.  It tastes great but it has caffeine.  Lots of it.  So image drinking like a four shot every hour for 8 hours straight.  I almost had a fit out there.  At the 6.5 hour mark I could not take anymore in.  It was just to much caffeine for me and I have a HIGH tolerance as it is.  By the time I hit the 7 hour mark I was collapsing bad.  No water, no calories, and still running.  At the 38 mile mark I was dizzy, just about to throw up, and barely making it.  I did make it though.  I kept on.  Readjusted.  One foot in front of the other until I finished.  Then I had a king size fast break candy bar.  MMMMMM.

Total miles: 41.5

Total calories burned: 6,528

Total calories eaten: 2,080 (not enough)

Total hydration: 147 ounces

I was victorious again.  I only have 27 days until the starting line of my 100 miler.

Strong 6……8……..?………?

Since my last post I have had two good runs.  They were solid easy runs where I did not push the pace at all.  This week is very much about time on my feet.  This week as all about endurance really.  My entire weekend will be eaten up with running and work.  No time for fun this weekend.  Just run, eat, sleep………………..

So on Thursday I did 6 miles slow.  That run went pretty well and I felt good about completing a run.  Then on Friday I did an 8 miler.  This run also went very well but noticed some stiffness in my knee.  It was not really alarming but I will keep and eye on it.  It was kind of a bummer because it was like 38 degrees and pouring down rain for the whole run.  No optimal weather for running but certainly far easier for me than running in Hawaii.  So what is coming up today and tomorrow.  Today I am at work so will have to freaking do my long run aftwards which I have found to be very taxing to my ming and body.  I will be running 20 miles today after work.  Then, I will be getting home pretty late from that run to basically just go to sleep.  Early the next morning I will procedd to embark on another 40 mile long run.  This is really the main goal run for the week.  It is the most important single run to do but the entire 60 miles in the 30 hour period is the training effect I think I am going for.

I am going to change things up on this run.  I am going to try and eat more during the run.  I normally eat around 300 calories per hour while running and I am burning around 800 per hour.  This 40 miler I am going to try and eat some other types of food and more of my liquid drink.  I hope to crank it up so that I can see if I can handle eating more than 300 calories per hour.  This will help a lot during the 100 miler.

As far as my feelings are going, I think that my situation has changed.  I feel a bit more secure with my decisions to live healthy within my emotional and mental world.  I have decided not to let my situation hurt me anymore.  I have made my decision as to what I am going to do in it and it will most certainly be for the better without any doubt in my mind.  So I am happy for this new direction.  Very relieved.

On the weight watchers front, my sister has kindly invited me to get back on track and take me shopping for my weeks of groceries.  I have not felt up to this for at least a month and probably longer.  I haven’t even been to WW for at least one month.  Maybe like 5 weeks.  I just could not muster up the strength to go because this shit that is going on just takes to much out of me.  So on Sunday I will go shopping with my wonderful sister and she is going to make some chicken and tilapia while I am running that I will eat throughout the week.  I hope that this little kick start will help me get on track.

Two constant temptations coupled with two victories

I have fallen many times to the kind and gentle calling of the pepperoni. Even at 4:30 in the morning.

As you all know I love donuts and kept away from them for about 2 years. Now they have weasled their way back into my life. Here they are at my favorite morning coffe stop.

These pics show you my morning view of the two most tempting items in the entire Circle K store.  I have a deep deep love-hate relationship with these two things.  They are so tasty but really not that tasty.  They are filling but don’t satisfy.  Etc. Etc. Etc.  I think I just buy ’em, eat ’em, regret ’em in a mindless way.  Which is often the way I and others eat junk food.  We all know they don’t make us feel good emotionally or physically but we still think they will make us happy before we scarf them down.

Anyway, I figured I would take pics of them instead of eating them today so I got my “one step”, “one choice” victory today.  So far so good.  I will keep on keeping on with this.  Happy I did not do it.  Funny thing is, these are the two things I thought of first thing when I woke up today.  “MMMMMMMMMMMMM.  What can I get at circle K???”  It is sick I know but it is authentic.  You always get authentic with me.

Two temptations for the day conquered.

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Gotta love cheeks! My lunch treat for the day

I was extra hungry today since I woke up late and did not have a good lunch to bring.  I has pretty much eaten all of my days worth of food by 9:30 am.  What was I to do.  Well, I walk outside to a truck with a hand written sign that says:

Cachetes, Pollo, Azada, Chuleta, y Tripas.

Well, I got the cachetes.  That is, I got the beef cheek tacos, two of them in fact.  I love beef cheeks and it is not a normal food for most of us but I have always liked them.  They are very similar to a slow cooked pot roast that just falls apart with tenderness.  These tacos were very yummy.  I counted them as 4 points each.  Probably not accurate but I had to make a guess.  Here is the picture of the Cachete Taco

I am starting to see a pattern here!

RUNNING = EATING. 

That is the pattern.  Since my 35 miler, I have not been doing well on weight watchers.  That would be two weeks of not doing good on weight watchers.  This is a dang pattern.  The more I run the worse I eat.  I truly don’t believe that my body “NEEDS” a lot of extra food and especially bad food, but I think it is me telling myself, “Oh I can have this because I bet the running will make up for it”.  I hate this pattern.  I am scared of this pattern.  It is true, the last two weeks have been very big running weeks for me but that does not mean it is time to just eat whatever.  I still think that I might be ok at my Tuesday night weigh-in but I am not sure nor am I confident about it.

Nights and weekends

I have really had to make a conscious effort to count my points at night and on weekends lately.  Sometimes I do ok and other times I don’t count at all and just end up “estimating”.  I don’t like this at all.  I don’t like feeling a little out of control with the food.

Groceries and Organization

One of the biggest reasons for the struggle lately is that fact that I have not taken care of myself in the area of preparation with groceries.  As you know I have been busy working in the yard and running so I have not been to the grocery store for a long time now.  I went yesterday and stocked up on lots of good healthy foods.  I also came home right away and prepared a good portion of my daily lunches for the week.  This should help me get back on track with my points and monitoring.

Do you make the excuse to eat more or badly because you had a big exercise day?

Do you have a hard time with counting points/calories at night and on weekends?

Does grocery shopping and planning help you succeed?

Real research to help you lose weight: Eating with others is good for you

Here is a little gem of information that is founded in real research on people and the way they eat.  We all know that we live in a fast and crazy paced life.  It seems that we don’t have time to do anything.  We scrape by and try and get done what we can each day.  At least for me, I feel like I don’t have enough time as I go through most of my days.  I found another good reason that we should take the time to eat with our loved ones.  Doing this actually helps eat healthier foods according to an ADA Scientific Journal publication called: Making time for meals: Meal structure and associations with dietary intakes of young adults.

I like scientific research because much of my education dealt with performing research regarding family and relationships.  Anyway, this journal article found that people actually tend to eat healthier when the eat with others.  The also found that when we eat on the run and are alone we tend to eat higher fat, more “POP”, more fast food, as well as leaving out other healthy options.  The research shows us that when we get together with others we are more likely to eat more fruits and vegetables.  This was surprising news to me.

I guess it could depend on who you like to eat with, but it really does make sense that when you eat with other people you do tend to eat a full meal that includes a variety of foods.  When I eat alone and on the run I most certainly do go for the fast food with lots of fat.  Here are some of the benifits that the research says you can get by eating with others more:

Benefits of eating with others

• More intake of fruit
• Higher intake of vegetables in general
• Higer intake of dark green and orange vegetables
• More social interaction and quality of life (my opinion)
• When you talk you eat less (my opinion)
• More enjoyment of food (my opinion)

What do you guys think about this research finding?  Does it match up with how your life is?  Do you eat worse on the run and by yourself?  Do you eat better when you are with others?

Pizza is my friend. How to get your pizza in.

Ok, you want to lose weight but you want your dang pizza too.   Can you have your pizza or not?  Yes you can! I thought that I might have to give up pizza forever when I started on my weight loss journey in Dec. 2006, but I was dead wrong thank God.  I have eaten pizza at least monthly since I started.  Sometimes more.  I could eat it weekly if I wanted to if I just planned for it with my points budget.

There are many ways to fake pizza at home.  Many of these ways are great substitutes but they are just not real enough for me to “feel” like I have eaten pizza.  They may be good alternatives but they are not the same.  Here are a couple of them.

• English muffin pizzas with low cal ingredients
• Flatout bread pizzas with veggies and cheese
• Home made pizzas with whatever ingredients you want that fit your program
• Lavash bread pizza supreme

Now these are all good options for MOST people.  Not good options for me.  If the pizza comes from stuff that is not normal in a pizza I don’t feel right.  Here is what I do for my pizza fix and it works like a charm every single time.

Running perfection but I went nuts with weight loss efforts

Last night I found these dirty little son’s-of-a-guns.  These dang nuts are from the devil I swear.  See how the can says heart healthy.  Well dang, I bet they aren’t good for your heart when you are practically laying down so you can pour them down your throat.  BAAAAA HAH AHA HA!! 🙂  I didn’t really do that but I kept going back to them gosh dangit.  I guess it is better than eating chips and candy but geesh.  Other that driving myself NUTS I did pretty good.  I had a big potato, some wonderful lean beef, avocado, a famous sister shake, and a giant WW fudge bar.  Yummy nummy for my tummy.

Before all the knock down fighting with the nuts, I had the blessed run.  An easy 4 miler was on the menu for yesterday.  I ran relaxed and easy. AHHHHH.  What a refreshing run.  It was running perfection.  I felt like I was effortless gliding along in the sunshine.  I ran along the river in the cool brisk air.  It was amazing.  I think I smiled for the whole first 5 minutes and then on and off.  

I also got some new ear bud head phones yesterday.  Boy did I need these.  I spent the extra money and got some really nice ones that fit into my ear but don’t cause me to have to go to the hospital for ear pain after every run.  I love these new things and I highly recommend them.

Totally Rad (funny word eh?) Food Find: Tortillas

I love burritos. Before I lost my weight I always made stuff into burritos.  I made mac and cheese burritos, rice burritos, bean, cheese, ham, etc.  Everything can go into a burrito.  I stopped this because for the most part burrito shells are to high in points and even the ones that are lower in points are really not that filling.  That is until now.  I have found a God send for my love affair with burritos.

La Tortilla Factory Low Carb/Lowfat Large tortillas are the best find yet as far as my burrito savvy is concerned.  They have mucho fiber so they fill you up (some people can’t take this much fiber on their stomachs, it is not a problem for me though), they are low in fat and they pack the punch of ONLY ONE WW POINT EACH.  Now that is what I’m talking about. 

I have been using them all week to make burritos for my lunch.  The night I bought them I basically made the whole package into burritos that I could just grab from the fridge in the morning as part of my lunch.  Below is a picture of my burrito and it’s mammoth size.  I put my cell phone next to it for perspective.  It weighed about 3/4+ pounds.

Here is what I put into this burrito to make a filling snack that was ONLY 3 POINTS.

1. 3oz chicken breast (2 points)
2. One large tortilla (1 point)
3. Four slices of red and green bell peppers
4. Pico de gallo salsa

I am so happy to be in burrito land again.  Do you guys like burritos/wraps?  Have you had these tortillas?  What do you think about them?

Salsa recipe that will hold you ’till dinner.

 One of the wonderful readers here at run4change is Mike.  He loves to hear about the different stuff I and others eat on the weight loss journey.  I told him that I loved to snack on salsa right when I get home to kind of hold me over until dinner time.  He told me that his wife makes the best salsa ever so I asked him for the recipe.  Kathy is the master mind behind this salsa. She tells me there that it is more than a recipe, it is a process that you make to your taste.

Results to last night’s weigh in!!

It is amazing (and sick) how much the numbers on a scale make a difference in how I feel.  Last night was my weigh in.  I know that so many of the WW members at the meeting think I am crazy because to them it seems like I shouldn’t even be there.  This is a new meeting for me so none of these people saw me when I was heavy.  If they only knew.  They actually don’t really even listen to anything I say because to them it is coming from a skinny guy who wants to lose 7 more lbs.  HAHAHA  So far from the truth eh?  So how did my weigh in go you ask?

Want to feel full? Try this run4change food staple!

Image Credit: http://www.health-fitness.com.au

I have a food in my arsenal that will get me from hungry to satisfied in only 5 minutes.  It is nutritious and tasty.  It is the ugly and under-rated sweet potato.  This one food has produced more satisfaction than almost any other food that I eat (healthy food that is HAHA ).

There are many ways that you can cook it, but most people think of it as a holiday for only.  Oh the wonderful sweet potato.  It is so much more than a holiday dish.  I microwave them for 5 minutes, slice ’em up, spray some stuff on it that is so good that I can’t believe it’s not butter, add some salt and pepper, and I am good to go.  Filling, sweetish, carby, lovely.  It is only 3-4 points on WW too.  I also bake them with a very thin coating of olive oil (my favorite, but more time consuming method).  This renders the potato into a soft and delicate delight.  Another way I do it is the old microwave method but then I slice it long ways and thin.  Then I fry the slices in a pan with spray or olive oil and it turns into a fry of sorts.  Great change on the texture front.  Here are some other recipes to try out on the this run4change staple food:

This foodie post is for Mike. Dinner last night

This whole plate was 4 points

Ok Mike, here is a post about some of the food that I eat.  This pic is of my dinner last night.  One cup of “Better ‘n Eggs”, 15 pieces of small potatoes wedges, veggies, and an Alternative Bagel.  It was a filling assortment of food and I really enjoyed it.  A very fast meal that took me about 10 minutes to prepare but got me full and satisfied.   At only 4 points, it is a good emergency “go to” if you don’t have many points left for the evening time.

Here are the special ingredients by themselves.  The alternative bagels are 1 point each and are a great way to go for a carb.  The egg stuff is 2 point per cup.  I always use the Cavenders Greek Seasoning as my spice up for potatoes.  I love the Greek Seasoning.  I also use it for all meat that I cook whether it be chicken, beef, or pork.

One of the first things that I do when I get home is open the fridge and snack on the salsa that I have at the present time.  It is not always this kind, but I always try to have some on hand.  I eat it plain with a spoon right from the container.  This little gem helps get something in my stomach before so I don’t snack away during my dinner time preparations.  Salsa is an invaluable resource for my WW journey.  I eat it pretty much every day.  It does not last long in my house.  I also need to keep the chips out of the house or I will default to chips and salsa instead of just salsa thereby adding way more points than needed.

So coupled with these items that I ate last night, I also ate one banana, a giant shake that my sister invented that is only 4 points but extremely delicious and splurgy.  With these after dinner snacks my points eaten once I got home were 10.  Not to bad for having a huge amount of food.

My 12th marathon report!

 

Race Headquarters

 

Minutes before the start

The marathon went well.  It was a very hard marathon for me mentally.  I had two pretty big ruff patches.  One between miles 16-18 and another between miles 24-26.2.  It was a good experience though and once again I learned that I could push more than I thought.  I also got two blisters.  You would never guess where either I bet.  I got one on each collar bone. HAHAHAHA  I had my Ipod, a bag of my fueling stuff, two gels, a hat, and an ear cover thing in my jacket pockets.  The extra weight of the miles just rubbed my skin off.  It started to bother me around mile 15 but I have had this before so I knew it was not big deal.

Feeding off of feedback. Working at continual improvment of health

Image credit: http://www.emeraldinsight.com

When we are working at losing weight and becoming healthier, we need to learn how to learn from ourselves or our experiences.  Actually, no matter what we are trying to do this is a good thing.  For example, lets say that I gained 2 lbs last week.  It would be good to know why right?  So I go back and look at the food I ate, the exercise I did, and the water I drank, etc.  I take note of what I did but I don’t change anything yet, I just wait and see what happens (easier said than done).  If I gain a little the next week, it is time to change it up some.

It is so important to look at your body’s feedback.  If you gained, for more than 1 week, you are probably taking in (eating) more than you are putting out (exercise).  So what do you do?  You need to learn from the feedback.  You adjust you points/cals a little.  Or maybe you eat the same amount but exercise more.  This way you get back into a calorie deficit.  This is really good to do.  If we take a look at what we are doing we can correct what is happening and get more meaning out of the numbers.  This is also why it is important to document the what, when, and how of the journey.  Read on for a simple bullet point outline of some good feedback information:

One more weight loss/health food not to pass up

A very awesome woman, I will call her wonder-woman :), gave me such a great food find.  Wonder-woman:) (just kidding HAHAHA).  I mean Pubsgal said that she used almond milk for her coffee.  I was taken by suprise.  Almond milk, what is almond milk.  I asked her, she kindly told me.  I got mine at Trader Joe’s last night and I have to tell you that I totally love it.  It is lower in calories than 1% milk and it tastes 100% better (I never really liked milk myself).  

I have decided to try and go to tea instead of coffee to see how that works.  This Vanilla Almond Milk will go perfectly with it.  Can’t wait to try it.

THANKS PUBSGAL, YOU ROCK BIG TIME FOR THIS!!!!!!!!!!!!!!!!!!!!!!!!!!!