Still sick and the devil makes work for idle hands

Too much time to sit and shop

Well I only intended to get myself a pair of trail shoes to save destroying my road running trainers and it turned into an update of my running clothes wardrobe. So maybe the NO SPEND APRIL I'd intended has sent me rushing to hit the credit card before the month arrives - I don't think that is the idea somehow.

Wiggle take the money and I open the box

• Saucony Women's Xodus 4.0 GT trail shoes
• Ronhill Women's Aspiration over skirt
• Ronhill Women's Trail Cargo top
• Ronhill Women's Aspiration Capri pants
• Compressport Trail Pro Racing Soc
• Mizuno DryLite Race Mid Soc

Saucony Women's Xodus 4.0 GT trail shoes

My last pair of 'trail' shoes were Nike from Freeport Outlet Shopping, Braintree many years ago, being an uncollected pair of Nike ID, which someone had designed for themselves. They have given me good service in the gym, on the road and track but the V at the back of the heels had started to rub last winter. They had to go. I read lots of good reviews of these Saucony shoes and am happy to say they fit beautifully. Some people said they were a bit wide but I have fairly narrow feet and they seem fine. The real test will be their first outing.

Ronhill Women's Aspiration Over Skirt

As a woman of a certain age I like the idea of combining shorter summer capri's with a skirt and Ronhill offer a separate skirt and capri combination rather than built in leggings. I think it looks good and I went up a size for the skirt so that the waistband would not restrict me and the capri has minimal waist band details which helps.

Ronhill Women's Trail Cargo top

I love the colour combination but what they fail to mention is that there is an integral 'bra' and this definitely does not work for me as I have to wear a more supportive sports bra and then combine that with heart rate monitor and that is a lot of restriction to the chest area and lungs in particular. Mmm...also why so long, ridiculously long. I am 5feet 4inches nowadays (I swear I was taller when I was younger!). Probably average height for a woman and this thing is made for someone at least 6 feet tall. It has a hidden slide in pocket on the shoulder front and two slide in pockets over each hip and very weird elasticated bands on the back for sports gels - that definitely won't work. Jury is out - looks ok bunched up over skirt but would probably cut off sports gel bands. This one might have to go back.

Ronhill Women's Aspiration Capri leggings

I just love these and they have minimal waist area and look so jazzy but sadly a bit too busy with the skirt and top for me. I think they will be great in plain black. They have to go back.

Compression TRAIL Pro Racing Soc

These have to go back they felt too cardboard-like and were far too big.

Mizuno Dry Lite Race Mid Soc

Perfect! Always have black socks for trail running because anything else will always look awful even when all the mud is washed out.

So a partly successful purchase from Wiggle which is a lovely company and has a good website.

However, I could not find black Ronhill Aspiration Capri's on their site and popped over to Amazon where, well it was bound to happen, several other things jumped into my cart before I knew it. Still, I will hopefully have some new running gear which nearly matches and hopefully fits.

A Saturday Run Through

Still Grounded

Sometimes there is a perverse pleasure in an enforced rest and the sudden opportunity to do nothing but take pity on yourself. I am not a fan of self-pity even though it is something at which I seem to be able to excel. I am happy though that I can use my non-running time, due to a chesty cold, to catch up with all sorts of reading.

Nothing nicer than a cup of tea and some new books

I have two new books on my e-reader:

• Feet in the Clouds by Richard Askwith
• Running Free - A Runner's Journey Back to Nature by Richard Askwith

 

The perfect read for a lazy afternoon

Feet in the Clouds

This e-book is the 10th anniversary edition with a wonderful foreword by Robert Macfarlane. It is an iconic running read and one I am looking forward to delving into. It is about his experience of running through the fells but it taps into the mindset of a runner and its publication resulted in vast numbers of people taking up the sport.

Running Free - A Runner's Jouney Back to Nature

Many years later and we have Askwith developing into a runner who is turning his attention away from the heavily commercialised and competitive global sport running has become and back to a more natural approach to getting out into the landscape and enjoying the simple pleasures of a run.

I would like to read his book because it sounds as if it may resonate with my own reasons for running. I didn't want to read one without the other and so I have added both to my library. I was intrigued by the very enjoyable review of 'Running Free' in The Saturday Guardian non-fiction review by Rose George which inspired me to finally get round to reading his work.  The book can be found by clicking the link.

The Guardian Running Blog has lots of excellent articles
 for times when you can't get out running
as well as inspiring you for times when you can!

I have only recently become a Guardian reader and am enjoying their running blog which is available here.  This weekend they have an interesting article about using  foam rollers.

There were several articles about running in this newspaper today. I was amused by Bim Adewunmi describing how much fun it is going for a social run. This is something I adore and every Monday evening I enjoy a good run and natter with some lovely runners. I would definitely encourage anyone thinking about setting up a little group of their own to go ahead as it will bring a lot of joy as well as doing you a lot of good.

Many good articles in The Guardian about running to keep me busy this weekend

Another interesting read, and timely warning for any marathon runners, was an article by David Byrom. David had a very lucky escape after ignoring the warnings his body was giving him when racing in the London Marathon and who has now returned to running for the pure joy of it. He concentrates his runs now to take in his surroundings without damaging his body for the sake of a race time. 

A more simple approach to running seems to be the theme of the articles and book recommendations I read today and one that I whole heartedly endorse so that we can all be safe, well and happy with our running lives.

Now that Spring has sprung I am looking forward to getting well and going out soon for a gentle run through the fields of Mersea.

My Spring garden just before a shower of light hail.
This is what makes me want to get out and run.

Active Recovery Plan Scuppered!

Instead I become a Royal Ballet Principal Dancer

Well in my dreams at least!

Last night I went to our local cinema where they were live streaming The Royal Opera House performance of The Sleeping Beauty danced by members of The Royal Ballet. It was Laura McCulloch's dancing that stole my heart but I have to say the standard of the whole company was breathtaking. This beautiful photograph was taken of Laura as the Lilac fairy and John Ross who took it has very generously and kindly given me permission to use it. You can see more of John's superb work here:www.johnrossballetgallery.co.uk. 

Please do not use this photo without John's permission, thank you.

As a physical discipline ballet must be one of the most gruelling that the human body undertakes. The extended lines, delicacy and fluidness of each movement must be achieved without any evidence of effort. I adore watching any form of ballet and if I had been gifted with a dancers physique then I would have chosen to dance without hesitation. Not surprising that one of my sporting passions as an adult was dressage which is in itself a form of ballet but the horse takes centre stage.

The dancing last night was incredible and it has inspired me to search out some of my exercise dvds to use once I am over the chesty cough and cold that has scuppered my active running recovery plan. I have The New York Ballet workout and, my all time dancing idol, Darcy Bussell's pilates dvd.

They are very good for building core strength as well as balance both good things for runners

For the moment though it is just more rest for me until I can shake off this pesky cold as well as more planning and a read of this beautiful little children's book that came, in timely fashion, in the post this morning!

Beating the post race blues

More recovery strategies

Treat time!

At last year's Colchester Half Marathon I spent some left over Christmas money on a piece of jewellery to commemorate the run. I enjoyed the treat so much that I decided to save for something special for after the race this year. In fact, I was able to save enough for two treats. Today the first one arrived - loosely coming under the heading of post race recovery. I had a pair of Tory Burch flip flops gift wrapped and sent to me with a note to self which said 'Congratulations - now time to relax in these beauties!'. 

I have also been working on my post race recovery plan and having succumbed to the cough and cold that members of my family have had for the past month I am happy to have a few days total rest. It fits nicely into the plan:

• look at nutrition
• note how race affected me physically
• review race entries
• work out plan for keeping half marathon ready

Look at nutrition

It is very easy to bask in the post race need to eat more calories and start to pile on a few extra pounds. This year I have asked a fellow Commando Runner, Angela Isherwood to look at my nutrition through her business healthy living . I think it is important to support small local business where possible and it is extra pleasing to do this when you share an interest like running. I can't wait to get my results and start working on improving my diet.

Note how race affected me physically

One way of deciding how much rest and recovery you need after a race is to test your resting heart rate. I have a naturally low resting heart rate of around 48 beats per minute. This morning, three days after the race, it is 60 beats per minute which indicates that my body is still in recovery - and I do have a cold so that makes it clear that I must need more time to get back to normal.

During the race I felt relaxed and happy and when fatigue did start to set in around mile 8 I was prepared for it and mentally adjusted using the plan I had made and it worked. 

The only worrying episode was at mile 11 when my right foot had a very strange numb sensation and for a moment I wasn't sure if I would be able to carry on but I was distracted and ran on without it becoming a problem. There seems to be something straining in the big toe joint on a long run and I am going to have to decide if I need to get it assessed.  WARNING: nasty shot of foot!!

Review race entries

Another side effect of all the build up and training and planning for a big race is the downer that can hit runners in the days after the run. So to combat this I am having a look at what races are coming up and which ones I would like to enter. It is soon going to be time to start running off road which I love and there are a few races I could enter that would give me something to aim at during the summer.

The next big run I have is the Round the Island Race in June which is just over 12 mixed terrain miles and is something I have been promising myself I would have a go at. 

Apart from that there are another 9 races I am thinking about which range from 5 to 10k and there are always Park Runs on Saturday mornings.

Work out plan for keeping half marathon ready

With the Round the Island coming up in just three months I don't want to have to start half marathon training from scratch. I hope that I can maintain a ready to race fitness by:

• run between 15 - 23 miles per week
• run 1 - 45 - 60 minutes or 4 - 6 miles at easy to moderate pace
• cross train - spinning or stretching
• run 2 45 - 60 minutes 5 - 7 miles cross country moderate pace
• cross train - strengthening workout
• run 3 weekend long runs 6 - 8 miles and 10 miles every third week
• shorter races where speed work can be incorporated (this would include Park Runs)

That looks like enough to keep me busy! Hope your running planning is going well and don't forget to give yourself a treat when you can.

Post Long Run Recovery Plan

Well now the run is over it is time to plan for the week ahead. 

• Contact and congratulate runners I know from the half marathon
• Work on post long run recovery plan
• Monday run girls evening at Helen's
• Tuesday no cross training
• Wednesday possibly stretching class and evening out
• Thursday find out if 100% Fitness running group are meeting
• Friday go for a long walk 
• Saturday to Park Run or not

Contact and congratulate runners from CHM

I have been really pleased to read other blog reports and to have Facebook and email contact with people I know who successfully completed the Colcester Half Marathon. The running community are a very supportive group and I am so pleased that we all had such a good day.

Work on post long run recovery plan

I contacted Jesica from http://www.runladylike.com who has an excellent article about race recovery tips. Here are some of the main tips I will be using post long run:

Duration of recovery as this was a half marathon the recovery would be 13 days. However, during the race something strange happened to the sensation in my right foot. At mile 11 I felt the foot go numb after a very slight electrical shock sensation. I was able to run through it and now the day after it is a bit painful to walk on so I will have to review how long I need to recover before I can start lower mileage and easy training days Jesica suggests during this recovery period.

Activity & training during recovery again using Jesica's plan I would have a lot of rest which for me will be 4 days as I usually have a spinning class on a Tuesday and stretching on a Wednesday and as I am now feeling unwell from a cold I am happy to miss out on this cross training. Then if my foot is better I will have a short run towards the end of the week. After that the second week will work like a taper plan with easy and hard days alternating still incorporating days of rest and no speed work or intervals. Then after that all training can be resumed. As my cross training is under my control I feel it will be fine to carry on with it as usual but I will be very careful.

Monday run girls night in at Helen's

St Patrick's Day and we had our planned evening at a running friend's home and had a lovely Thai meal and a glass of wine and planned some future running events we can all do together. We are at different levels of running but we wanted to find some races we will all be able to have a go at to encourage each other.

Tuesday no cross training

Well everyone's coughs and colds have finally taken their toll on me and I have a lovely deep voice and the usual run down feeling of a cold coming on. Just as well that my recovery plan was no cross training this week!

So that is my week's goals post - I will update progress as the week gets underway. Hope you all have a great running week.

Colchester Half Marathon Race Report Sunday 16 March 2014!!

The enormous medal depicting Colchester Castle Park and runner

When everything seems to be going to plan I always have an uneasy feeling that life will do something to catch you out. And the evening before race day I started an annoying cough with a slight sore throat and headache. I fully expected to wake up full of cold. I decided to go to bed early and just read before sleep rather than mess about with planners, instagram and other iPad distractions - a good recipe for sleeplessness. 

When I woke up at 5.30 am I didn't feel perfect but I knew I would be ok for running. The dawn chorus had wakened me on a beautiful bright sunny day. I dozed for another hour then showered and got ready for breakfast.

My aims for the day were

• Eat a good breakfast
• Get to race in good time
• Stick to race plan
• Collect post race bits
• Recovery plan 

Eat a good breakfast

I had several choices but opted for water and cod-liver oil tablet and two scrambled eggs on a slice of wholemeal toast. I couldn't face suggested greens at breakfast and just about managed the eggs and toast. I drank a cup of coffee and was ready for off.

Get to race in good time

We got to the stadium at 8.15 am just time to get to the toilets without too much of a queue and I met Deborah who is a lovely calm and relaxed runner who chatted whilst we made progress along the line.

Then I met my good running buddy Rebecca and her friend and I said hello to some of The Commando Runners (a Facebook Group who support each other through running). I said goodbye to my husband who is a super support at my races. We were then getting into our starting positions.

Rebecca wanted to beat her time last year and Frances another Commando Runner was going to help her. I was tempted to try to keep up with them but had to keep reminding myself to stick to my own plan as the start of the CHM (Colchester Half Marathon) is renowned for being super speedy.

Rebecca and I ready for the off

Stick to race plan

The negative split idea did not happen as planned!

The start I couldn't hear the speakers and we lined up towards the back - this suited me as it would help me make a slower start. I initially tried to follow Becci and Frances but soon realised that was going to be too fast for me and I settled down to a comfortable pace.

Mile one This came up much quicker than I expected and I peeled off my gloves as I definitely wouldn't need them in the unseasonal heat and ate a pretzel and started sipping my sports drink. 

Mile two The number of people out to support the runners was really encouraging and it was fun to wave at them. I saw North Hill looming ahead and said, not meaning to, out loud 'there's that big b***r' to which the lady next to me said 'yep, it's all yours - take it!'. I listened to her male companion giving her advice and found it useful myself. I looked ahead six feet (someone at a Park Run had told me to do this) used my arms and before I had time to wonder if it would work I was at the top. Wonderful.

Mile three The run along the highstreet to Castle Park was a good time to recover, hydrate at the water station and eat another pretzel (getting harder to swallow even when chewed well). The sun was very warm by now.

Mile four The rhythm of my running was becoming as even as I like it and I settled into the climb up the Ipswich road. I noticed Frances ahead of me walking and was a bit worried for her but decided to pass her quietly in case I upset her and I was aware of her starting to run again. I waved to a couple holding a Commando support poster of a camouflage patterned running shoe.

Mile five I knew there would be a water station just ahead and my plan was to have my caffeine gel here and wash it down with the water. There was a small pile of gel wrappers so I was happy to throw mine in amongst them. Was beginning to feel a little fatigued which I knew I could ignore as it would be my usual part way through flagging before I pick up again.

Mile six This was where I expected to see my husband to get some encouragement but I could not see him. I felt quite distressed and didn't realise how much it would upset me but miraculously another Commando support group appeared in front of me and I went over to say hello and their reaction brought me right back up. This was just as well as I then had to climb an incline onto the bridge over the motorway.

Mile seven Getting quite tired now and a little discouraged by hearing the loudspeaker in the distance announcing the very fast front runners arriving back in the stadium. Got my mind back to what was around me. Beautiful countryside, blossoming trees and 'the open road' as Toad from Wind in The Willows would say. A job had to be done.

Mile eight saw us tackling a downhill run with potholes before another uphill struggle. Once again the couple at North Hill were around and I used their energy and expertise to get me up - and it worked. I ran in the shade where I could as it was now very hot.

Mile nine was where the real work of keeping my mind on the job in hand and maintaining a steady pace began. I saw my hairdresser Louise whose very jolly demeanour as I passed her spurred me on.

Mile ten the wall for lots of people but I was determined not to let those who had started walking to influence me and I kept two sets of runners in my sights who were pacing themselves and running consistently.

Mile eleven suddenly a mad woman was yelling at me to 'get a move on Teresa!' - it was one of my Monday night running pals, Helen,  who was marshalling. 'I'm going as fast as I can!' I laughingly called back.

Mile twelve I could see an orange shirt in front of me and I knew it was Rebecca. I caught up with her and we ran along together. I pointed out the couple I was keeping an eye on and she moved me closer to them before deciding to drop back to the pace she had been happy with. I asked her if it would be ok to run on and she said that would be fine.

Mile thirteen my targets suddenly were going too fast for me and I decided to keep a little in the tank to sprint home. I said to an elderly man who had started to walk 'don't make me run past you' but I had to. Within a couple of seconds he came back and overtook me!

The finish we rounded the corner onto the bridge back into the stadium and I managed to quicken my pace - a lady next to me said 'well where is the finish' and I couldn't make it out either. The crowd was very noisy and then I managed to put my arms in the air for the photographer and there was the finishing mat.  I turned back to find Rebecca who was not far behind.

The spoils of war!

Collect post race bits well I think I mean medal which I put on straight away. It was enormous compared to last year and the text was in my favourite colour purple. Then we were in a bottle neck and I wasn't able to walk and my legs started to cramp up. I was given a bottle of water which helped as did walking on the spot. We collected a goody bag, containing a chocolate bar, packet of crisps and some literature, a banana and a tee shirt (I chose a medium). Then David, my husband, found me and told me that he and our daughter had been shouting for me at the finish but I hadn't seen or been able to hear them. Time to say goodbye and head for home.

Recovery Plan first was a drink of chocolate milk and as we were caught by a high tide preventing us getting back home onto the Island I ate the chocolate bar. When I got home I showered and stretched as it was now over an hour since the run. Then it was off to the pub for a roast beef dinner followed by a sticky date pudding with custard, all washed down with two glasses of Prosecco.

I was glad to get home to rest and have a fun time looking at comments on Facebook and seeing the results posted:

A personal best which is amazing to me given how slowly I've been running lately and a real sense of achievement at sticking to my plan and getting a good return in terms of my goals for the race:

• To run the whole 13.1 miles without breaking into a walk
• To stick to my plan
• To follow all the advice I have been lucky enough to have been given
• To enjoy the day

All this hard work was only possible with the support of trainers and running companions and I am really thankful for them.

Pre Race Day - Colchester Half Marathon

Saturday

"You did it before - you can do it again!"

I am seriously struggling with the urge to get out and garden today. It is the most beautiful Spring day. Unfortunately, if I do get some gardening done I will probably not be able to stand up straight tomorrow. So I have just been enjoying a mooch around looking at all the new fresh growth and the pleasant feel of the sun on my face.

I wonder what effect it will have on running and what I wear tomorrow.

My goals for today are:

• Sort out race gear 
• Relax

Race Gear

Essential items - a list of things to take and my SportsGirlsPlay motivation/record sheet

There is the obligatory 'tick off list' to help me get everything together as well as my day's planner (a fun, free download from SportsGirlsPlay.com - for the young at heart in my case)

I am going to attach my pins to my race number before hand so I don't forget them. Also I have last year's Paddy's Day lucky four leaf clover to embellish my outfit.

Garmin sports watch, heart rate monitor and my new Vivofit (more on that in another post later)

My Lululemon safe to drink from plastic water bottle which I will carry with a watered down sports drink.

My cropped high viz tabbard - this is a mini version of 'what's in my handbag':

It will hold wipes, tissues, gloves, dextrose sweets, caffeine gel, snacks (pretzels, dried dates and a fig roll)

This is a very special necklace I asked my friend Tanya tlk-jeweller.com to make for me last year. On the front are the co-ordinates for Colchester and on the back the date and distance and a peridot to signify St Patrick's Day. So beautiful but my photo doesn't do it justice.

So there it all is:

• Asics Gel Kayano 20 Trainers and  Lululemon running socks
• Gilly Hicks leggings and vest
• Lululemon sports bra
• Midlayer (don't know brand)
• Sweaty Betty wind resistant jacket (probably just for hanging around at start)
• High viz cropped top with 'contents'
• Technical gadgets
• Jewellery and embellishments
• Race Number

Too bad now if I have forgotten anything!! But I am super excited to have another long run and I hope it goes well for everyone taking part.

Relax

Well I don't mind if I do after all that and here is the perfect treat - all I need add is a cup of tea and a seat in the garden and I'm all set.

                                                    

Last two days until Colchester Half Marathon

Friday

I spent a brilliant afternoon sewing and crafting yesterday. I applied the same discipline I think I will need for Sunday's race to make sure I did the best job I could. 

First, I resisted the urge to storm out of the starting gate and end up making a mistake. 

Secondly, I had planned ahead and not only had my equipment and supplies but I had thought about the result I wanted. 

Then I settled down and steadily worked my way through the four hours we had been allocated to make our boxes. 

I noticed several people who didn't check things as they were going and cut things out wrong or had the wrong material for the job and had not used things like the glue we had or had not thought about how to hand stitch. Then some started packing away before the end of the class. I resisted the urge to act like a sheep and sat patiently stitching and lo and behold I finished my box by the end of the class! 

Too perfect? Well, ok, I have to admit that despite my best efforts I had managed to pack my big scissors only to have to use them and then forgot to put them back. Lesson in humility learnt! (i.e. don't forget safety pins on Sunday)

So my goals for today are:

• wash race clothes
• make race plan and go over route
• check Garmin and heart rate monitor

Wash race clothes

As you cannot use fabric conditioner on most sports wear, I have recently been adding Dettol to my machine as I find it gives a fresher finish, and hopefully a more bacteria free result. Disclaimer: I am not affiliated to any products mentioned and have paid for everything I review myself.

Make race plan and go over route

Making a plan is easy - sticking to it not so but here goes:

• do not rush at the start, slow and steady building up rhythm and pace as I go
• eat a pretzel or dried date every 20 minutes or so
• mile 5 use a caffeine energy gel to kick in an hour later
• start quickening pace from mile five 
• save a little to be able to sprint at finish (coz you will be watched and photographed - see next point)
• have fun that means keeping an eye out for photographers so you can at least look like you are enjoying yourself
• live in the moment that means have a look about you and take note of what you are doing rather than disappearing into the zone the whole way round. 

Check Garmin and heart monitor

I washed my heart rate monitor strap and having recently done a major reset on my watch I will make sure it is on the right settings.

That's my day sorted!

Countdown to Colchester Half Marathon

Thursday

I was struggling to get off to sleep last night about half past midnight and I knew exactly the reason. Moonlight! I am super sensitive to light and usually I would reach for the eye mask and sleep would soon follow. There was something unusual about the quality of this light though and I knew I would have to get up to and have a look. Creeping about the house gives you a feeling of escape and the moonlight flooding across a mist filled garden drew me downstairs in search of my camera. I was filled with longing to go out and I slipped on my coat and wellington boots and tiptoed outside. 

It was pure magic. The trees were silhouetted against a navy blue sky punctuated here and there with a few bright stars but none so pure and white as the moon itself. Without the merest whisper of a breeze there was complete stillness. The mist was soft and silver reflecting the moonshine and in the distance I could hear cattle lowing and sheep baa-ing. The tawny owl called out and there were small snuffling and scurrying sounds in the flower beds. Out here we have no street lights and almost no traffic at night and the moon and the night and the silent stillness were like a gift and I crept back inside so happy to have followed my heart.

My plans for the day were:

• Review sleep
• Start increasing hydration
• Test bag at Running Club for Sunday

Review Sleep

It's no good hiding now - you've done your worst!

(view last night as I stepped outside looking across to my Mum's roof next door)

My sleep has been logged at 97% most nights recently and, of course, just this last week when I need to get good quality rest I have been waking lots and last night my percentage dropped to 90%. I think it might have to be the eye mask tonight or I won't shake off the sore eyes and general lethargy I feel today.

Start increasing hydration

My daily notes from my planner with empty glasses I will try to fill (and an apple core)

Getting hydration right can be a tricky area. I have mismanaged this a couple of times recently before running clubs and ended up rushing off - well you know why - but you can also find yourself sloshing about like a half filled hot water bottle - not pleasant. So I am using my planner note pages to fill in the glasses of water and I will try to drink at well spaced time during the day. 

Test bag at running club for Sunday

I have two options for carrying food and other essentials for Sunday.

• High viz cropped top
• Sweaty Betty bum bag

The top I know works really well but it does add another layer of warmth even though it is quite small. It also means I will be clearly visible which might be safer as there will be times when I find myself on country roads separated from other runners.

The bag fits round my waist but the temptation is to overfill it and also it interferes with my running number. The number is tagged this year so I won't want to risk damaging it.

Running club was cancelled so it was just Becci, my best running friend, and I for a three mile gentle run. The run was fine but the bag kept riding round to my side where my arm was in danger of catching it - so decision made. High Viz top it is.