Monday p.m.

Hope the weather isn't too bad. Forecast doesn't sound great.

Saturday Speed Work

Hi everyone - hope you've had a great week.

This Saturday morning I'll be leading a speed-work session at Hope High School. We'll start promptly at 8am, and wrap up a few minutes after 9am.

The plan will be:

Body looseners

10m warm-up

Repeating the following set three times

(400m (one lap) hard effort

200m recovery

400m (one lap) hard effort

200m recovery

800m (two laps) hard effort

400m recovery)

10m cool-down

Stretching

Hope you can make it!

-Michael

Amphipod water bottle

For hot weather, the Amphipod 12 0z handheld water bottle is great. It's low profile and comfortable to hold. I got one from runningzombie...shipped quickly.

trial 5k

Good morning! Hope you've had a great week.

This Monday we meet at 630 at Hope HS. We'll be doing a short warm up and the body looseners, and then a trial 5k. I will be creating a route which will begin and end at the Hope track. The goal is for everyone to experience the distance, and to realize that it's entirely possible to go the entire way.

Please pay attention to the weather, dress for it and hydrate through the afternoon. I suggest not eating anything (or at least very light) for the two hours before. I'll have water and some snacks for after the run.

See you all very soon! (We're in DC right now on our way to an apartment decision!)

-Michael

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Peeling & Shoulder swing.

Hi, I don't know why I keep forgetting this but when I focus on lifting my relaxed ankle after a midfoot tstrike I get the 'peel' better. I can feel it when it is being gentley snapped. It is so gentle that snapped isn't the right word but the closest I can come and the word we have used in class. I don't have any sensation when I don't "get it". When I go into a run with the focus on "peeling" I end up pushing off with my toes...when I go in with the ankle focus I think I am more closely aligned with the chi positioning. Just one of my observations. Now if I can get these shoulders to stay put...I think it must be getting somewhat better because my pony tail isn't swinging as much as it used to. I finally think I get the weights on the elbows (shoulders relaxed down and weight on elbows and relaxed forearms) and that helps some. I do feel like I am holding my torso unnaturally stiff though. Just throwing it out there for others to comment and maybe add some insight.

Schedule Changes

Good morning everyone! Hope you've had a great week. Hannah, Cass, Rebecca, Kathy and I had a great time on Monday afternoon at Colt, if it was a bit crowded with other folks.

I'm going to make a couple of changes to the schedule, as my plans for the spring changed just a bit...have to get to DC to find a place to live! Below is the new schedule

• Saturday, 6/5, 6-730pm, Goddard State Park - running on some nice, open and easy trails; there's also a beach - bring a swimsuit!
• Monday, 6/7, 630-730pm, Hope HS - CANCELLED
• Sunday, 6/13, 12-130pm, Group Run on Blackstone Blvd, from Lippitt Park
• Monday, 6/21, 630-730pm, Hope HS (moved from Colt)
• Saturday, 6/26, 8-9am, Hope HS
• Monday, 6/28, 6-7pm, Hope HS
• Wednesday, 6/30, 6-8pm, Colt State Park (the race!!!)

If you have any questions about the schedule, please ask! I hope this will work for everyone.

Be well,

Michael

7th for the 14th???

Michael - any chance of switching the mondays? skip the 7th and replace with the 14th? we're meeting day after tomorrow at Goddard on saturday. space it out a bit, if your schedule has changed? thanks for considering it. - rebecca

Chi Running and other activities

On Cass' point, I, too, have noticed a heightened awareness to body position with other activities. It's cool to realize how interconnected key body positions are between activities (soles of feet, ab "tuck", shoulders relaxed, staying elongated, etc.). Being aware of key points and making the corrections is gratifying and probably improves performance.

So, Monday is Colt State Park run. Many in the group may be doing other things because it's a holiday. I see we are still meeting late, at 6 p.m. Is there interest in meeting earlier because of the holiday? I'm wondering if parking will be a problem, especially since it's supposed to be 90 degrees on Monday and many may be at the park (...because it's a holiday).

Cycling and ChiRunning

Haven't been doing enough cycling but trying to get back to it. Last Sunday (May 16) I forgot my shoes for the NBW bike ride and rode with my sneakers. My mind is now in the habit of focusing on my feet and body from our work in ChiRunning and I noticed that at least with my sneakers, the most powerful place for my feet to be was NOT where the cleats on my cycling shoes are positioned. Wasn't sure if it was just the sneakers. Yesterday I rode with some of the Tri-NE'ers (with my cycling shoes) and noticed again that my feet were not positioned where I thought they should be and that I was essentially pedaling with my toes. I got dropped quickly on the hills and never regained ground. When I got home I moved the cleats back all the way (1/4 inch total each side) and today Joe at Prov Bicycle tweaked one to one side (he said yes they should be back) and I feel much more powerful. I had been riding with them in the wrong place since beg of last summer at least! I also notice I am now in the habit of "checking in" for relaxation even on the bike (apparently I am not naturally relaxed... ) Anyway, just wanted to share that the benefit of chirunning and Michael's coaching is spilling over into other areas of my life and training! I wish I could blame my cleats for my slowness (not a chance) but I doubt I would have noticed it without the ChiRunning training. As I said, I have been riding with them in that position for quite awhile...Thanks Michael!

Hills

Starting to understand the differences among the gears - I can feel the difference coming out of the faster ones while my cadence stays the same. Need work in sustaining 2nd/3rd gear though. Let me know if you are interested in speed intervals. Michael what are good beginner training goals for time/distance in faster gears? Just go with what is somewhat uncomfortable speedwise for short enough periods of time that I don't lose the form? Cheryl and I went out last week and ran in beautiful Rehoboth/Seekonk area and played with the gears. We are planning a bike followed by a run end of next week (20th or 21st) early morning if you are interested. Our cadence is about 83 (84 next week) and we are flexible on stopping if necessary (I had some upset stomach issues Thursday) or slowing down and just generally listening to what our bodies are telling us for that day so it quite pleasant.

Nike +

Does anyone use Nike + wristband? It's a fairly neat way of logging your runs and recording how you felt in the little comment box. I'm feeling more connected with the feel of 1st vs. 2nd gear. The lean reminds me of a plank (plank as in the exercise posture). Sorry i can't join those of you running this weekend. See you Monday night.

Running

Anyone want to run with me this week and do the homework? I am in the Prov/Seekonk area but I don't mind traveling some. My scheduleis flexible. My 1st gear is about 11-minute miles. My cadence is 82-83 but to maintain it (and not speed up or slow down) I need the metronome. Let me know.

Hitting the Trails

I wanted to ask if anyone else has tried Chi running on trails and if so, what they thought of the experience? I got out on some nice wide rolling trails through the woods this past week and I loved it. But I'm not sure how much of it was Chi running. I found that I had to use the metronome tempo as more of a general guide. It was very difficult with the rolling hills and all of the trail obstacles to stay on a steady beat. And I wondered whether there was a Chi running approach to getting over tree roots and rocks that are in the way without the leading leg having to jump forward over them? I got to practice my runnable and unrunnable hill techniques and was very impressed with how well they work. Although my boyfriend did look at me a little strangely on the steep uphill :) Overall, it was a very positive experience. My legs weren't fatigued while I was running and I didn't feel sore the next day. And it was definitely mentally engaging. I am looking forward to our group trail runs that we have scheduled so that I can get some feedback on my form.

Obsessed

After having the chance to view myself on Michael's cell phone and in the videos, I have become obsessed with my posture. I always thought that I had good posture, but it seems that over the years I have self-corrected to the point where my good posture has gone bad!!! Resulting in shoulders being held too far back and too much arch in my lower back. So Michael, I would like to take this opportunity to sincerely thank you for pointing this out to me. However, it has now become an obsession. I can't stop thinking about it! I think about it when I'm driving. I stand in front of the mirror practicing the hand over heart exercise you showed me. I look in store windows at my own reflection to see what my shoulders are doing. And the other day I even found myself practicing the forward lean against the counter at the bank teller's window! What's crazy is how hunched forward I feel when I go into my "newly" corrected posture. But then I look in the mirror or at the window reflection and I am standing perfectly straight. Quite an eye opener. Let's just hope that I don't start over correcting in the opposite direction.

Hills

My Mom and I went to Webster Ma over the Weekend to try out the SheRox Course with a group of 4 other woman. We Biked 12 Miles up what seemed Like Mount Washington then we Jogged 2.9Miles. After doing the Bike I had wicked Brick and the Jog had some hills which Thank goodness I knew how to proceed up them otherwise I would have walked because of the Brick my legs were Heavy weights. I was able to go up each Hill with ease and no pain. Ciara

Speed

Michael, Is it too early to start working on speed? I cannot seem to shift out of first gear. I think maybe short burst or intervals would enable me to keep the body positioning but learn to shift gears without getting sloppy. What do you think?

Video

It was amazing to see the progress we have all made in just a few short weeks with our body positioning while running. Taking the video of each of us was a great tool to show us our progress and to point out the areas we still need to work on.

Body Cues & Mantras

I did the Season Opening Sprint yesterday in Hopkinton. It was a real challenge for me b/c of the cold & wind. Just finishing was my goal given the conditions. Air temp in Hopkinton as I left from home yesterday was about 40. Water: 62. With the wind, even as the morning progressed it didn’t seem to get much warmer. My times aren’t an issue– I am into smile pacing this early in my training. Actually, my run times have gotten slower every measured session from my November Turkey Trot. I take that as a good sign that I am working to encode good body positioning but I do hope that I will be able to get into second gear soon. I won't bore you with all the details, but I was in very cold and usually choppy water for about 10 minutes treading water (over our heads & we were trying to keep warm) until they instructed us out because the rescue boat had capsized. I was barely functioning on the bike and my feet didn’t stop being numb until just over 1/3 of the run and then they hurt for a bit. Anyway, to the point, thank goodness I had other body cues to focus on from Michael & ChiRunning to keep myself moving forward. I kept it in first gear although it felt more like ½ a gear. At the end one of the woman in my rack row was complaining about how her numb toes caused some real strain on my knees. I had no problems other than being cold!

Attacking the Hills

Hello everyone, I jogged a 5k on Mothers Day in Newport with my Mom, sister and Father and I got to use the New Hill Technique and It also happened to be pretty windy while jogging down along the coast which was also pretty interesting. I was able to finish the whole thing in a Light jog and I attacked the now manageable Hills with my new technique focusing on my arms being the way in which I forced myself up while maintaining a shorter stride, which defiantly helped me retain major energy to finish the race and not Walk at all. It was great, I wasn't as out of breath, my core was a little sore because of the form however I did notice my legs were sore primarily my thighs but I have been running much farther then normal and really pushing my body this past week and It is doing great under the pressure. I love it. Ciara

Runnable Stairs?

Thanks Michael for this training group! Now that the semester is ending I am hoping to get out and run MUCH more. The moves we learned Monday evening are interesting. I played with them on the stairs at work. Perhaps not the smartest thing to do, but it made the hundreth trip up & down the stairs more enjoyable and I was certainly mindful of my body positioning in ways I wouldn't be otherwise. Now to try them on some real hills! Regarding running together - I have mostly triathlons planned for the summer and would love to train with others in the group. We can check one anothers alignment and talk shop! Also, Tri-NE has a couple of run groups with different paces that meet at the Newman Y in Seekonk on Saturday, Sundays, Tuesdays, and Weds. If you are interested just give a shout.

races people are doing

How 'bout people sharing what races they're doing and maybe we can run some together? I ran up a hill tonight using the new technique and I was up it before I knew it. It was actually fun instead of draining. thinking about what you're doing makes time fly. rebecca

arms and feet

when using the metronome and changing the "counting point" to different points on feet and arms, it seems that when counting with an arm "point" it's harder to keep the pace. sort of like the arm swing is slower than the feet. do you coordinate the arm swing with the feet to keep the count on track? if so, what are the coordination "points"? does anyone know what i'm trying to describe? for example, right elbow back, left foot strike. i'm using 86 cadence this week. rebecca

Training Calendar

So, welcome to spring in New England! Days are longer, and generally wet. Oh the joy. As a general rule, unless it's insanely wet, I will plan to get together each week. Feel free to email or call to check - my phone number is in the signature line of most of my emails.

The calendar for the future is such:

• Monday, 4/26, 6-7pm, Hope HS
• Monday, 5/3, 6-7pm, Behind Hope Artiste Village in Pawtucket
• Monday, 5/10, 630-730pm, Hope HS
• Monday, 5/17, 6-7pm, Hope HS
• Monday, 5/24, 630-730pm, Hope HS
• Monday, 5/31, 6-730pm, Colt State Park
• Saturday, 6/5, 6-730pm, Goddard State Park
• Monday, 6/7, 630-730pm, Hope HS
  
• Monday, 6/21, 6-730pm, Colt State Park
• Saturday, 6/26, 8-9am, Hope HS
• Monday, 6/28, 6-7pm, Hope HS
• Wednesday, 6/30, 6-8pm, Colt State Park (the race!!!)

The sessions at Colt are to give us an opportunity to explore the course (or at least the location) of the 5k in June; the Saturday sessions are opportunities to run together, if you're interested.

We have a full week off in June, as I'm leaving for a meditation retreat; if anyone would like to coordinate the group together, I'm sure it would be much appreciated! By that time, you'll have enough experience to be able to effectively critique each other's form.

Looking forward to seeing you (all???) tonight; if you can stomach the weather, it's really worth coming. If it's really wet and cold, we can work on some higher-exertion speed work.

Run mindfully,

Michael

The brave and few

Ok, maybe we weren't brave but we were crazy to be standing out there last night in the rain and thunder and lightening! Having said that, I still had a great time, learned a lot about my body posture while running and hey, we got to see a beautiful rainbow as the sun came out. Oh, and now I know just who the crazy people are!! When my dog walked me this morning I made a conscious effort to be mindful of my arm swing, and the position of my feet; do they really splay out?? Hope everyone has a great day, look forward to see all of you next Monday.

My first blog...ever

Hi everyone! So, this is my first post. It took me the first week to figure out how to get onto this blog and the second week I was dealing with a very sick pet. But I am here now and will try to be a consistent contributor. I was only able to attend the first of the last two training sessions. It sounds like a lot of really good stuff was covered last week so I am hoping to catch up at tonight's session. As I've been practicing the chi running techniques, I've noticed a few things. First, my legs aren't sore the next day! Prior to Chi Running, if I went out for a run my leg muscles would talk to me for days! Letting gravity do the work is an amazing concept. As our training continues, I'll be excited to see how much easier our running becomes on our bodies. Second, my upper back and shoulders are sore! And this is something that I need to work on, the whole "needle in cotton" concept. I've got the "needle" part. I am able to stand tall, pull my shoulders down and back and tighten my core muscles. But when I do this, I know that the rest of my body is not relaxed and "cottony" the way it should be. Third, I have found using a metronome incredibly helpful. I got one for Christmas and started using it about a month ago. I played around with it and found that 85 strikes per minute matched my cadence perfectly. On my last run, I tried following Michael's advice and increased the metronome to 86. Amazingly, it felt great. I had no trouble matching my foot strike to the new pace. After a few weeks, I'll try 87! I can't wait to see what new discoveries tonight's session will bring. I'll see you all soon. Jenn

Walk/ Jogg- My Thoughts

Hello Bloggers, So I am currently at a Level of Walk/Jogg. I am up to 3 minute Jogg & 5 minute walk for 3 miles. When I went for my Jogg after Monday meeting with focus on Arm Swing, I realized that I had okay arm swing, I wasnt going crazy or jogging with any-thing in my hands. So I relaxed on the focus of the arm and really tried to pay attention to keeping in alignment with my body and especially where my feet hit and how I use them. I tend to hit harder on the out-sides of my feet but from what Ive noticed I dont heel strike nor do I use the ball of my foot when I land. The drill we did with walking slowly on Tuesday last week really helped me realize how my legs and feet should feel when I jogg or walk as well as how my feet should almost feel neutral. I also noticed that I tend to tense up if I lose concentration while in the position. It definatly is taking some getting used to how it should feel and look. I find myself looking at my shadow to check out the way my form is. I also notice that I tend to walk or jogg with my Bum out and when I tuck my pelvic, my abs tightened and always in tact. Its like my legs are floating away but my upper body is doing all the work and holding all force. This is how I felt after my most recent Jogg. Ciara

Running (and walking and standing) tall and thinking about distance

Hi everyone, I've really enjoy the mindfulness component of chirunning, and the focus on form. Our work so far has made me realize I have terrible posture these days! I was a ballerina for many many years, but years away from the ballet barre, a lack of mindfulness about how I stand, and a job where I spend about 2/3 of my time in front of a computer have resulted in some pretty poor posture and alignment. Since our first class, I've been focusing on standing up straight and realizing that I stand with my pelvis to far forward and spend most of my day compressing my spine. I went for a nice run yesterday and focused on the mantra "run tall" and was amazed at how different it felt to stand up correctly. I took a walking break mid-run and tried to apply chirunning principles to walking. I felt so light and tall in a way that really surprised me. I've been focusing on my posture in other areas of my life, from yoga, to biking, to driving a car and sitting at my desk - its made a big difference! I choose a 3 mile loop for my run yesterday, which helped me pace myself, set goals, and feel more comfortable running. As I begin to run more, I may look to create some other preplanned routes and distances to help motivate me and track my progress. Also - I'm really looking forward to having a metronome - I think it will be a very useful tool for me as I found it hard to monitor my cadence when I was running by myself. See you next Thursday!

Session #2, Logs

Also, a question raised last week by Rebecca, regarding keeping a log...do it! A log or journal is more important as you work on form that just about anything else...shoes, metronome, clothes...all are secondary to watching what happens in the body.

Here's my list of things I encourage you to track for your runs:

• Date and time of day
• Length of run (or run/walk) in minutes
• Weather conditions (general statements are fine - humid/dry? sun/cloud/rain? temp?)
• Shoes (if you own more than one pair)
• What your form focus was before you left the house
• Your energy level before you left the house
• How did you feel during your run?
• How well did you keep the form focus?
• What questions or ideas came to mind while running? (form things, but anything else...a new business plan? a desire for 10 mire children?)
• Your energy level when you got done
• Where did you run? (neighborhood, park, beach, etc)
• What was the most interesting thing you noticed inside your body?
• What was the most interesting thing you noticed inside your mind?
• What was the most interesting thing you noticed in the 'outside' world?

These points are guidelines, but they all have value in understanding your internal patterns. If you wish to track distance, one option is to use the Google Maps Pedometer, which will allow you to create and save routes, calculate distances, and plan running routes for when you go on trips.

Have fun, run lightly, and be well!

-Michael

Follow Up From Session #2

Wow - a great session last night. The knee-down drill (kicking up, then letting gravity create propulsion) was an eye-opener for a number of people, the setting in of the sense of letting the energy for forward movement come from an external force. This also highlighted the lean: we lean from the ankles with relaxed lower legs, while keeping the body's column alignment.

We also spent time on armswing and cadence, so let's review.

First, guidelines for the arms:

• Hands start at 90°, but the angle will open and close a little bit
• Hands stay in close to the chest
• Hands never cross the centerline of the body
• Elbows move actively back, and passively release forward
• Elbow the person behind you
• The range of motion is elbow and wrist to ribs; the hand only comes forward to bring the elbow to the side of the ribs, and only back enough to bring wrist to ribs
• At a slow speed, armswing is very gentle and relaxed; as speed increases, so does the rearward effort of the armswing
• The arms do 50% of the work of our running

Next, cadence and gears:

• The target cadence is 85-90 strikes per minute, counted on one foot
• The way to increase your cadence is, using a metronome, find your current, habitual cadence; spend two weeks running at that cadence; then, increase your cadence one beat per week until you're in the target range
• Regardless of our pace or speed, we keep the foot cadence the same
• To increase speed, we increase our lean (from the ankles), which will increase our stride length
• Each gear is just one more inch of lean at the nose; 1st gear = 1 inch; 2nd gear = 2 inches...

And we spent time on how the feet leave the ground:

• The ankle lifts, peeling the foot up off the ground; visualize a postage stamp being peeled up off the roll
• The toes dangle in space, with no holding in the lower legs
• The ankle lifts just high enough to get the dangling toes off the ground
• There's no pressure or pushing in the ball of the foot as it leaves the ground

Finally, the 3-step process to engaging gravity; we have been using this all along, but it was codified for the group who stayed after 7pm:

• Check in with the posture (lengthen the spine, level the pelvis)
• Drop the focus to the bottom of the feet
• Lean from the ankles

The next time we're together is next Thursday, April 22nd, at 630pm. I'm on spring break, and will be taking a few days to go camping early in the week. We will start off with the body-looseners, a set of pre-run (or anytime you're feeling stiff or just need a boost of energy) openers for the joints; we'll then warm up with a lap or two, and then I want to provide some individual focus points for everyone. If we have time that night we'll do some speed play on the track (with everyone working at their own pace!). That night will have moments of generating a lot of heat, and then some moments of standing, so bring an extra layer in case it's cold and windy again.

Your homework this week: focus on the arms, keep working on posture, and just generally try putting everything together! Any questions? Post or comment, and we'll work it out!

-Michael

Practice

This week's homework is to focus on where our feet meet the ground. I tried to practice while out for a run last night. The goal I think is to land on the entire foot while it is under you rather than landing on the heel with the foot in front of the body. I thought I was doing fairly well but after paying closer attention I noticed I land on my heel on the left pretty consistently and am a little better on the right. In order to not heel strike I really need to keep my feet under me and in order to do that I need to pull my hips up and lean forward more (from my hips not my waist). When I got it right it seemed to make running easier. It will take a lot of practice and slower running at first but I am excited to have someone to guide my along and give feedback.

First Session-1

Hey everyone, First off it was great to meet some new people last Monday, I am currently working at a Walk/Jog Pace of 3 Miles and on Tuesday after our First Chi-running meeting, I went for my Walk/Jog. I used the new practices Michael had taught on Monday. I was excited to see some differences right away. First I was able to Breath much easier then I have before and noticed how light I felt and the effort I felt I had to use to force myself forward was almost invisible. This was nice because I am of larger Stature and usually takes so much effort to move let alone Jog at this moment. Second it took allot of effort to keep my stance, especially keeping my shoulders down and head aligned. I was definitely sore in other areas then I had been, but it was also rather empowering to feel connected from head to feet. I felt like I fit in on the Blackstone Blvd with all the other Joggers. I can only hope it gets better from here.

Gait analysis

I had a gait analysis done. I found out my right leg is slightly shorter than my left, which I'll be correcting with orthotics. In the video of my gait, I was surprised how much wasted motion I had with my current shoes; my feet wiggled in a lot of different directions!! The idea with the orthotics and best shoes for me is to have my feet only moving forward, which should help my chi running form. I think I remember Michael saying that there's not much a runner can do about their bone structure, but there's a lot that can be done with the other soft tissue. My gait analyzer said the same thing. So, it was good to find out about difference in leg length, which is bone structure, and correcting for it with the orthotics. With that corrected, I hope to work on the things I can change through our practice sessions.

1st session

I really enjoyed our 1st sesssion and look forward to getting to know everyone. I have been trying to apply the proper body "technique" at the gym the last 2 days as well as when I go out for walks with my dog. It certainly takes alot of concentration!

reflection on session #1

First, it was great to meet/see all of you last night. I'm excited about our work together, and am really looking forward to helping you make running a positive and invigorating practice in your lives.

If you haven't yet, please register for the 5k soon; there's a link within the blog post just below this one.

Also, there appears to be a shortage of metronomes- even ChiRunning headquarters is out of stock! They are available through Amazon, and here's the link:
Link to Amazon for metronomes.

Please access me as a resource for anything you have questions about... That's my purpose here with you! Also, next Monday, I will make myself available after our time together to talk, get coffee, practice, or answer any other questions. You won't miss anything if you leave at 7, but if you'd like to talk about running plans, injuries, core strength, or anything else that comes to mind, plan on staying a bit longer!

Run lightly,
Michael

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Happy Sunday!

Looks like we'll have a beautiful day tomorrow for our first session together! We'll meet at the Hope High track at 6pm. The plan is to do introductions, a bit of a warm up, and then video taping of everyone's form. We'll then start working on posture and alignment, run a bit more, I'll share a whole ton of mantras for while you're running...and we'll plan for the next week!

Also, it'll be a week or two before we need metronomes, and I need to order some, so tomorrow night I'll take a count of how many I need to order. Finally, registration for the 5k looks to be entirely up and running here: http://www.active.com/running/bristol-ri/colt-state-park-5k-2010..

See you tomorrow!

-Michael

First Update

Not exactly what I'd like to be sending this first time, nothing too catastrophic, but there's a 100% chance of rain tomorrow, and while weather won't keep the dedicated in, it will make learning new skills while standing outside fairly tough.

As a result, we'll be putting off our first meeting to next Monday, April 5th, Hope High School track, 6-7pm.

Keep on eye on this blog - there is where I'll be posting important information for our work together, and hope you'll check in and post comments at least once per week.

Run lightly,

Michael