Saturday morning run in my new shoes

It had been over a week since my last run and my PB run of 10 miles. It snowed again on our usual run day (Monday) do we didn't get out and then we were pretty busy Tuesday and Wednesday. Rob and I would have normally gone out on Thursday but Rob was working away and for once I could be bothered. We had planned to run and it would have been quite funny to have run together on valentines day and leave our other halves at home. It didn't happen so the next time we had planned for a run was Saturday and the Fun Run 10k route.

Friday came and so did a taste of spring the sun was out and the temperature was almost mild. Clark and I went to pick Dexter up from school and met Sarah-Jane there, and from there we went to Meadowhall to buy me some new running shoes. After a good 20 mins looking at the same 20 pairs of shoes I choose 3 that I liked, all Brooks (who I'd never heard of before). After trying them on I went with the Brooks Ghost GTX as the felt like slippers on my feet. I was now looking forward to the run in the morning even more. When we got back home I wore my new shoes for an hour or 2 to try and break them in a bit and to get my feet used to them and because I'm 12 years old still.

Saturday came and Rob came to pick me up and we drove to Windmill Nursery cafe which is the new start to the Shepley First School Fun Run. This would be the first time Rob would run the 10k route and it would also be his first 10k this year. We started well keeping a low 5 min pace and within no time had passed 3km, this is the first point on the route where i plan to have a water station for the Fun Run. It is also the start of the 1km uphill that drains your energy quite a bit, not too much so you wanna give in but enough so that when it does level out you slow for a minute to get your breath back. It was just round the corner when we hit 5km and my new lovely shoes started to cause me some pain. OH NO. It was slightly rubbing on the arch of my left foot, I could still run on it so carried on but I had to stop 1km later. I tried to adjust my foot in my shoe and tied my laces tighter to see if it helped. I got a couple of hundred metres further on and had to stop again it was too tight, so I loosened my laces again and just had to put up with it. We reached the location of the second water station or at least where it will be in 4 weeks time. It is at the 7.5km mark and also the halfway point of the 5km Route. It was a lovely day and the views around us were fantastic which made the last climb a bit more bearable, at 8km Rob started to tail off a bit and at 8.5km had to stop. Rob had developed a blister on the ball of his right foot and his legs were a bit tired so we walked for a little bit. I didn't mind too much as we had stopped just under the windmills and I think the noise they produce and the scale of them are amazing. We got going again and finished the run in 56 mins which considering we stopped 3 times wasn't bad at all. After a little breather Rob drove me to stables and dropped me off with Sarah-Jane and the boys. It wasn't until I got home that I could assess the damage to my foot and it was a quite impressive blister. It was about an inch wide and about an inch and a half long, it's a good job the shoes come with a 30 day guarantee. I will try and run in them again on Monday to see if it was just because they were new but if it still cause some pain it's back to Meadowhall for them.

It is now 1 week until the Huddersfield 10k , 4 weeks until the Shepley First School Fun Run and 10 weeks till the big one the Yorkshire Warrior.

Keep running everyone.

Winter running and added enthusiasm

I had my meeting this past Wednesday with The Friends of Shepley First School (FOSFS) about my fund raising 10k run idea. They wanted to hear what I had in mind and they had some concerns about the organisation and safety involved. I reassured them about the safety of the run and told them there wasn't too much to organise and that I would handle that side of it. After a bit more discussion we came to the conclusion that we needed to offer different distances to attract more interest and not to put people off if they think 10k is too far for them. We would also include the option to do a 10km bike ride as well, so the Shepley First School Fun Run to Cannon Hall Farm was born. We set a date for the Fun Run of Sunday 17th of March 2013 and lets just hope it's as warm as it was last year. Everyone at the end seemed happy with the idea and some were already planning their training. I left the meeting and as giddy as a school kid and had to stop myself from running home and actually caught myself skipping now and again. I got home and as soon as the boys were in bed started designing the sponsor forms and flyers.

I was still buzzing and excited about the meeting when I came to do my run yesterday. Which helped as I was on my own as Rob has a slight knee injury, I hope it gets better soon as I can tell that he's missing the running. It also helped me get through the first 5 mins as the winter temperatures are upon us. I went on the usual Monday route but with a slight twist which added a couple of hundred metres to each lap. I was running at a good low 5 min/km pace and the added twist on the route helped with my cardio, and even when I hit 8k when i normally start to struggle I was still full of energy. I was close to the end of lap 4 and was still feeling great so much so that I picked up the pace and finished off with a fast last km. I finished lap 4 in 59.35 and a distance of 11km and was delighted to have equaled my distance PB.

It was good to get that run in, with the winter temperatures and cold winds getting worse the enthusiasm to get out running will drop. You just have to get out and do it, but it helps to have something to run for and the Fun Run is one of those things. I have also just signed Dexter and I up for the Santa Dash around Huddersfield centre on December 9th. He is looking forward to it and the practice run we will have to do in the next 2 weeks. The Sponsor forms came in the post today, so the excitement just got notched up a bit.

I'll keep you informed about the Santa dash and the fun run, and thank you for reading. Don't forget to follow me on twitter by clicking here.

Keep running everyone

10k run to Cannon hall Farm harder than expected

All the training, all the sweat, all the excitement, it was now time to just run.

We all met at my house and when I say we I mean Rob, Matty, and me. As well as my wife obviously, my sister Jess, Robs girlfriend Steph, and my dad and Janice and my mum and Peter. Once we had all said our hellos and introduce Steph to everyone she gave Rob, Matty and me a lift up to the Sovereign. It was very foggy and cold so it took us about a minute or two to get moving and for the GPS on my Endomondo app to find us.


All smiling and ready for the run

Matty is a good runner and has done a few marathons before so this was gonna be easy for him, but he would have to run at our pace as he had no idea where we were going as he is from Liverpool. But the fog was that bad that even Rob and I had no clue as to where we were going. We started off at a good pace of low 5 minutes per km but as we got further into the run and the more the fog eased the faster our pace got. Our estimated finish time was getting quicker and quicker and a one point dipped under 50 mins. We had passed halfway and were on the main Barnsley rd now, and at this point the road does narrow a bit and the footpath had disappeared. I couldn't help but evaluate the route for the springtime when I hope to get parents from Dexters school to join in and raise funds for the school. This part of the run would be the only bit I would worry about and would need sign warning drivers about runners.
We were steadily moving now and as we reached 7k we arrived at the first of 3 uphills that I was dreading. We climbed the first with ease which gave me a boost and then we hit 8k and had done that past km in 4.39 mins. My boost was short lived as the second uphill came and it drained my cardio and 20 metres from the top I had to walk for about 10-15 seconds. Matty and Rob slowed down and gave me some encouragement to get me going again, it helped and I was going again but I was annoyed that I had walked. I couldn't belive how fast my energy drained on that uphill, up till that point i had felt good and in control of my pace and breathing.  Before we knew it we were on the  downhill that led to the turn off for cannon hall, I could see the sign post. As we passed it I jumped up and gave it a high five, which made Rob laugh.
Just before we came to the car park for Cawthorne Park we passed the 10k mark woo hoo, but we still had the last uphill to tackle. The private Drive upto Cannon Hall Farm which via a tweet or 2 we had been give permission to use. I did feel quite special crossing the boundary but the drive just kept getting steeper and steeper so quite quickly I didn't feel very special at all. I actually had to walk again which really annoyed me but Rob and Matty kept pushing me and as we turned the corner we could see the top which spurred me on to catch up with the boys. We started to come backdown the hill and I could feel my legs going but pushed on to the bottom and as we got there we hit 11km in 56.57 mins a PB distance and time for me and Rob. Matty was pleased with the run too as he hadn't done any for about 6 months and to do 11km on your first run in 6 months is good whatever your used to running. We were all pleased with our run and the time but there was 1 problem, we had run such a quick time that all our friends and family weren't there ready for us. Bless them they had some rope to use as a finish line and whilst at home they had got Dexter to make a gold medal for each of us. So the finish line photos are staged but you can tell and the medal ceremony was rushed, but it was really nice of them to come in the first place.
When we all arrived we stopped at the cafe for a drink and a quick bite to eat before departing off home. Whilst in the cafe we were talking with one of the staff who invited us to join the running club she goes to at Denby Dale, which was really nice. It was a really good morning and all 3 of us are up for it again just not too soon.



 

When we arrived back at our house Sarah-Jane and I had to rush around and get a change of clothes for Clark and go straight back out to a friend of our little boys 3rd Birthday party. So no chance of a shower or drink for me and no rest for SJ it was a busy day but one I won't forget. Cheers everyone for taking part and for coming to see us, hope you do the same in the spring.

Thanks for reading and keep running everyone and if you want to follow me on twitter click here and click follow. Up next on my fitness regime is if my dates are right the yorkshire Vets charity cross country at wentworth castle near Barnsley then another run to cannon hall then finishing up the springtime with the big one the Yorkshire warrior run.

Final preparations for the 10k, 10 days and counting

With time running short and the number of training runs dropping Rob and I agreed that we would have to push hard over the next week. We met up yesterday at 5.30pm and for a change we could run in daylight or at least for a bit, so we decide to run round the station where we normally can't see as there are no street lights. From there we planned to run our Monday route backwards and then when we reached the farmers boy we would run up Marsh lane instead and turn onto Row Gate and then onto Holmfirth Rd. As we reach the top neither of us could talk for about 20 seconds as we were trying to get our breath back, it's a very deceptively steep climb Row Gate and as I've only run down it I/we weren't ready for it. We carried on towards The Sovereign and when I got my breath back I started to tell Rob about a 10k obstacle run I found. It was in Manchester around the Etihad stadium and 1 of the obstacles was running up the Spiral walkways at the Etihad. The only shame was, it was only a couple of weeks off an that meant no time to prepare or sign up etc. these types of runs seem to be springing up out of nowhere or is it just we didn't look for them before. It like when you get a car that you think isn't common but you end up seeing 5 on your way home from the dealers after buying it.
Anyway I was discussing this with Rob as we were on our decent back into Shepley which was a nice rest for the lungs but our knees were getting a pounding from the downhill. We turn left past Cliffe House and at the end of the road came out not far from the Farmers Boy. As we were there we went back down our Monday route heading back home as we had already done 5km and felt that by the time we were home we would've done a significant distance. As we ran down station road we still had quite a lot of daylight so we carried on running past the station and down towards Shelley. At the bottom we rounded the bend and headed back up to Robs house knowing that by the time we got there we would've run 8km or 5 miles which ever sounds best. I left Rob at his house having done 8km in 44.40mins which isn't a bad pace at all. I carried on running and at the railway bridge decided that I was gonna carry on and do 10km, so I turned onto the Knowle and ran round until Knowle park ave, I ran up and round the back streets and then up to Dexters School hitting 9km on the way. As I reached Dexters school I turned right and headed back to the main road, and then onto Lea drive. I was almost back to Knowle park ave and was still 400 metres short so went round the block again this time as I reached the Knowle again I completed the 10km in 56.38mins. I was happy with that and not too tired, I seem to be able to go from 5 miles to 10km without too much trouble which is very positive. With 10 days to go this is about right too, another big run on Monday and we'll be ready. Rob knows that we're gonna have to do at least 10km on Monday and he only stopped at 8km yesterday as we were by his house and he hadn't run for over a week. Plus he had been pigging out all weekend too, over indulged in take aways he said.

 

 

We have a big friends reunion on Saturday all the boys we grew up with are getting together as over the past 10 or more years we fragmented a bit and don't see each other as much. Not gonna binge too much but should be a good night anyway.

Back running Monday for a big last push before the run to Cannon Hall Farm. The weather looks a bit hit or miss for it but let's hope for the family that's meeting us there it will be dry at least. I hope it all goes well as I want to do it again in the Spring and raise some money for Dexters school. I'm hoping that we can get a few more people running with us and because the distance isn't the easiest for everyone that we could have others on bikes, that way we might get more support and raise a bit more money too.

Thanks for reading my Blog and keep running everyone.

Push yourself on your runs it will make all the difference in the longterm

I have done 2 runs since my last blog the first was on Saturday. I went on a 5k run round the Knowle and train station, I tried to push it to test myself but as usual I went off to fast. I also didn't wait long enough after my lunch so I felt 2st heavier. I did the first km in just over 4 mins and then they get slower and slower, I manage to do the 5km in just over 25.30 mins which wasn't too bad. The last km was a killer thou and I really had to push myself but once I had got home I felt better for it. On this run I used my Endomondo App as I had set up a route on there website previously for this run, so all I had to do was follow it. I had done this to try and stop the GPS problems I get when running through trees. It did seem to help and when looking at the map afterwards there wasn't that many discrepancies. I have a route planned out on the website for the 10km run to cannon hall, and after the 5km run I'm happy that it will work well for the 10km run to Cannon hall.

My second run was last night which I normally do with Rob and newbie Luke but had to do it on my own this week. Luke was on a business trip down London Town and Rob was running late and wouldn't be home till 7pm. This would usually be a problem but the missus was going out at 7 to the Black Bull pub to hangout with the national pub quiz champions. Sound cool yeah, well they were taking on a celebrity master team of a couple of Eggheads and the scary lady from ITVs The Chase.
So with all that going on I managed to get out on a run at 6pm with a hour to run. I decided to use my Endomondo App again and see if I could do 10km and push myself. The last time I did 10km I did it in just under 1 hour, which would be perfect for getting back home so Sarah-Jane can go out. Off I went on our usual Monday route, and I was just past the Black bull when my App told me I had done 1km. Now I knew I hadn't done 1km yet and especially as it said I had done it in 2.30mins. So in a bit of a strop I turned it off and turned on the Nike App instead whilst still running. This meant that I was running in miles not Km so I had to workout how far to run to complete 10km, I knew that 10km was 6.22 miles. But I had to work out how far I had run up until I turned on the Nike App, so when I completed my first lap I would look at the distance. So when I reach the same point that I started the App I can look again and work out distance. I turned out to be easier than that, as I reached the end of lap 1 the App told me I had done 1 mile, and then when I reached the point where I turned the app on it buzzed again saying I had done 1.5 miles. So I knew I had to add an extra half mile to my run or minus it, having to run and do maths in my head was a little strange. Eventually I came to the conclusion that I had to run till my Nike App was showing 5.72 miles then just add the 2 times together to get my 10km time. By this time I was on lap 3 and my pace was good I was doing an average of 8.20 per mile which would easily see me home in time. I was now on lap 4 and was still on a good pace and had worked out in my head that I would reach the end of the lap around my target distance. As I got the end of the lap I was on 5.60 miles so I carried on round the Knowle till I reached 5.72 but as I was under an hour I carried on round the Knowle until I had done 6.22 on my Nike app. I did this so I had a complete 10km run time on the App so I didn't have add runs together.

I arrived home at 6.58 which didn't give Sarah-Jane long to get to the Pub but she managed it and had a great time there too. Whilst she was at the pub I worked out how far and how long I had been, and It turns out that I had done 10.8km which is the same distance that were doing on the run to Cannon Hall. I also did it in just over 56 mins which I think is brilliant, I did 10km in just over 53 mins which is nearly 7 mins faster than the first 10km I did. I really pushed myself on the run and this morning I do ache quite a bit more than usual but it will be worth it in the Long term, and mentally I know what I can do for next time.

With less than 2 weeks to the Cannon Hall farm run the number of practise runs are dropping. So every run we get now has to matter so the Thursday run is gonna be important and so is next Mondays run. If I manage to get out and run when I usually do then there is only 4 more runs to build up the 10km tolerance.


Early weather forecasts look ok for the run too which would be good, not for us but for the family that are coming to cheers us across the "Finish Line". I'm keeping an eye on this and will keep you updated in case you want to come and watch too.

Don't forget you can keep up to date with our progress by following my blog or following me on twitter by clicking here and clicking follow.

Thanks and Keep running.

Just short of 5 miles but it felt like 8 miles

Thursday run and surprisingly Rob and I were up for it more than usual. It probably was down to the fact we both had bought new outfits to run in, without knowing that each other had. Rob had bought new shorts to stop an annoying problem of chaffing but had also bought a new top to keep him warm in the colder months. These were both dark in colour and if it wasn't for me in my new white top we wouldn't be visible to passing cars. It also helped that I had also purchased a flashing armband. I too had bought a top for the winter, I bought a Nike dri-fit combat top but had to stop myself buying the entire running section,but I did give in to some shorts as well, in blue to match my shoes of course. Rob still needs some socks to try and solve a Blister problem he keeps having and I almost picked him some up whilst I was in the shop but thought if I buy them he will have bought some himself and I would got them for nothing. Well Rob forgot to get some and I didn't so he'll probably have a blister this morning.

Anyway this time I ran down to Robs house to meet him and go for a different run. We settled on a run up through Shelley Park and then down Far Bank and see how far that was and then decide from there where we go next. So I started the Nike App and set of down the road from Robs house and then round the corner. From then on for the next 1.75 miles it was just pure uphill running some sections weren't so steep but most of it was quite steep. I wasn't long before we were both breathing heavy and we managed to scare a lady walking her dog on the way up through Shelley park. She obviously didn't hear our footsteps but she heard our breathing and jump a foot or so as we passed her. We passed through Shelley Park finally and we ran on to the top of Far Bank and ran down it to complete a circuit. At the bottom of Far Bank we decide that as we had only done 2 miles and we didn't fancy running back up through Shelley Park we would try somewhere else. We ended up deciding to run up to my house the do a lap of our Monday route. This sounded like a good plan, we where mistaken and after another 1.5 mile climb to the farmers boy we were basically done. We carried on thou and pushed through the stitches and completed the lap and reached my house again having done 4.75 miles. We were surprisingly tired but were happy at the distance we had done, we weren't bothered about rounding it up to 5 miles. This was because we felt like we had run about 8 miles because of the constant uphills we did. We definitely felt like we had done a good workout anyway and the distance between our houses would have meant the we would have done 5 miles. The little run down to Robs before the run for me and the run down home for Rob after the run makes the difference, or at least that's what we're going with.

We both know that we're gonna have to push the distances over the next 2 weeks, as we don't want to die on our feet with a mile to go on the run to Cannon Hall Farm. We want to finish well especially as quite a lot of our families will be there to meet us, we don't want to look like death crossing the finish line. We also seemed to have overlooked the fact that there will also be other people there too on days out to the Farm and the Museum. We were joking whilst running last night that we hope there will be some water at the end of the run and maybe even a cup of tea and a scone from the cafe. I think we're building this finishing line up in our heads too much like there gonna be hoards of people cheering us across the line or something. What ever happens we're gonna be happy just finishing and making it through the 10km barrier, it one of those bench marks you feel you must do. You start with 5k then 5 miles, 10k then 10 miles, and then half marathon, and of course the full marathon. Hopefully by this time next year I will only have the 1 left to do, I can't wait and I can't believe how much I've done already and how much I've enjoyed doing it. Don't forget if you want to follow me on twitter just click here and click follow.

Keep running everyone

3 weeks till the 10k run to cannon hall

Another Monday another run and another 5 miles, or that's what Rob and Luke thought. I had to tell them that last week they hadn't done 5 miles because the GPS on the Nike app didn't work properly. On the first mile it had missed off about 0.4 of a mile so we had to change our route slightly this time. Luke was gutted because he'd been bragging all week that he had done 5 miles but he hadn't really.

So with the adjusted route planned we set off and at the first mile marker I was a bit unhappy about our pace. It was a bit slow but kept going at the same pace as it was uphill and only the first mile. But when the second wasn't much better I was still a little shocked but as I keep having to remind myself, it's distance first then pace. We have plenty of time to build up our pace, although I did try to be a bit faster each mile and not slow down. On the third lap Luke was starting to feel it and as we were reaching the top of our lap by the farmers boy I noticed that both Rob and Luke were very quiet. It wasn't until we were on our way back down that they started talking again. Luke said if we could've seen his face on that climb we probably would have laughed, as he was struggling and pulling some faces because he was pushing hard to keep up with us. As we reached my house we were 0.35 of a mile short of 5 miles. Which we knew we would be so we carried on as usual round the Knowle to finish. I was feeling ok at this point Luke was feeling heavy as he described it and Rob seemed ok. As we reached the factory I could feel myself picking up pace and I looked at my phone and said we had 0.25 mile to go. So I said to the lads I'm going for it and ill wait for you at 5 miles. I started to sprint and felt really good and fast too, I kept an eye on the distance and as I rounded the corner I was still 0.1 of a mile off. This was a bad idea because I slowed to a jog again instead of just pushing on til it told me I had done 5 miles. I didn't know at the time but Rob had tried to keep up with me but slowed down before I did. Luke on the other hand didn't start running until I had slowed so he caught up with us and we crossed the 5 mile mark all together.

We completed 5 miles for real this time in 48 minutes a couple of minutes slower than last Monday but we did 5 properly so it was probably about the same pace. We all agreed that it was a good run and the sprint at the end was an excellent addition too, even if we didn't manage to sprint to the end of the run.



 During the run we were discussing the 10k run to Cannon Hall Farm and Luke dropped a bombshell on us, he won't be able to run with us as he is going on a stag do which he can't miss as he's the best man. Not really a bombshell but you got to make him feel a little guilty and wind him up. I also told them that my mum was talking about coming down with the rest of the family to cheer us across the finish line, not that there will be an actual finish line, but we know what she meant. I also told the Lads that my step mother in law(she'll hate being called that) Jean works for The Harrogate Advertiser and she said she may send a photographer down to the Yorkshire warrior run to take our photos. This was closely followed by "i hope its at the start where i won't look like I'm dying".

Things are shaping up nicely and the more running I'm doing the more excited i get about the races and runs that I'm going to do. Keep reading my blogs and sharing your wisdom with me, it very helpful. Don't forget that if you want to follow me on twitter to keep up to date on my progress and my blogs you can, click the link and click follow.

Keep running everyone

5 mile run but the fitness regime suffers

After the 5 mile on Monday with the boys things were looking good. I felt like I was getting this warrior fitness regime sorted, I was organised, I had arranged a run on Thursday with Rob and I had my workout ready for Tuesday. Well it's now Saturday and that's not how it worked out, I should be doing a run today but because of weather and my forgetfulness and little boys named Clark I did a run yesterday. The Tuesday workout was brief as Clark was being very demanding so I only managed to get 1 cycle/rep of the exercises in rather than the 3 I intended to do. Wednesday was rest which is ok but Thursday arrived with the treat of heavy rain from about 4 which is when I get home from picking Dexter up. So I text Rob to see if he fancied moving the run til Friday but couldn't as on Saturday he is in a semi competitive bike race and was resting up for that. So I Decided I would run Friday and miss Saturdays run but combine the Thursday and Saturday runs into 1. I went up to stables with the wife and Boys to give her a hand and then run home. I was helping Sarah-Jane because she has a dressage competition this morning and it would be like a warm up for the run. It was a little chilly and windy at stables so I actually put a jumper on for my run which isn't like me.

After we had finished at stables I set off on my run, my plan was to try do 5 miles and along the way add in some sprints to try and combine the Thursday and Saturday runs. I ran round the Res to the other side to join up with Windmill lane as this would add the right distance to my run. As I I reached the top of the hill I had to stop for a wee and you can see it on my map its a very dark red colour as it was my slowest point. As I reached windmill lane I started to sprint and did a quick last 100m or so to the mile as I slowed to a run again I hit 1 mile accidentally done. But it gave me an idea I would try and do a sprint to finish off each mile, this however didn't happen. Like I said, the first time was accidentally done so none off my sprints were that well timed and I added others in. Like when I had to wait to cross roads I would make up the lost time by sprinting for a while. As I reach Marsh lane and the farmers boy I turned onto Jenkins lane to add some more distance to the run and make sure I hit 5 miles. As I reached home I was 0.5 of a mile short so as always to make up the distance I went round the Knowle tear drop as I call it. On my way back past Shepley spring I reached 5 miles, I immediately dropped to a walk and stopped the Nike app. I was really happy with the run and time, i did my 5 miles in 40.54 which was nearly 6 mins faster than Monday. I was happy that I had kept my jumper on too as I hadn't got too cold and i had sweated more too. This meant that when I jumped on the scales before my shower as I do after all my runs I was down to 13st 8lb (190lb for the Americans reading this). I don't really mention my weight because I didn't start running to lose weight I did it to get fit. I had been stuck at 13st 9lb (191lb) for a few weeks now so when i saw the scales I was chuffed. As I've mentioned it you may want to know what my weight was when I started. At my heaviest I was 14st 6lb (202lb) and within a week of running there was a quick drop in weight. I dropped 6lb within a week and then from there it was a more slow and steady drop until about 3 weeks ago when I got stuck at 13st 9lb. I still have another 9lb to go to my target weight although I not that fussed if I don't get there just long as I don't go back up past my current weight.

We now have 3 weeks till the 10km run to Cannon hall and having done a couple of 5 mile runs now I'm happy that I will not keel over after 10km. I hope the 10km goes well and that I can organise the next 1 with Dexters school without too many problems. With 4 of us running the first one I hope to have at least that again for the next one.

if you want you can also follow me on twitter @pattipebbles
Anyway keep running