Beginner Series - Clothes and Shopping... The Addiction!

After I wrote my post about getting into walking/running I realized that I could've talked all day about clothes and shoes in that post! That totally meant that I needed to write another post just on this topic... cause seriously... who doesn't like talking about clothes and shopping and running?

Now, for the sake of... me... I'm going to refer to the clothes as "running clothes." But, these clothes can count towards walkers and cross training people!

Where to Go for Running Clothes
Some people may think that you need to buy all of your clothes at the local running store. You could if you wanted to... and your bank allowed you to too. Some people may only want name brand clothes where you pay for the logo. Then there are people like me that pretty much finds deals wherever she goes to, and if she can score anything Saucony she's doing the happy dance!

So! Where to get your cool running duds? I've bought things from: 

• Target 
• Old Navy (my favorite place right now!)
• Academy Sports and Outdoors (their BCG brand is inexpensive)
• Dick's Sporting Goods 
• Local running stores 
• Name Brand website/outlets websites 

You may want to also try:

• Local thrift stores
• TJMaxx
• Ross 
• Amazon 
• Outlet malls

Now! Even though I just said you could get stuff at a place other than a running store there are some exceptions to the rules, which I'll mention below!

They say running is one of the cheapest/free-est sports out there... LIE!

Shoes and Socks
The #1 important thing that you need to buy... no matter the cost (cause there is no way around it, really)... is buying fitted running shoes. This is not a "oh, I'll go buy some running shoes at DSW or Target" type shoes. This is go to a running store and talk an employee (who is a runner) and have them fit you in a shoe that is best for your feet. They may have run around the store, outside the store or on a treadmill. 

When I first started out running I had crappy cross trainers from Target. I didn't get fitted for real running shoes until a year after my first 5k. I remember walking and jogging in a pair of Saucony Omi going, "Ooooh. Yum!" which is a really good sign when it comes to shoes for me. I've replaced these shoes a couple of times already (running shoes only last about 500 miles).

So! Bottom line... get shoes at a running store!

Now, as for socks! There are so many types! I started out with socks from Target, but switched to socks from the running store that like waaaaaay better. I prefer a little cushion to mine socks. I also like "no shows" cause I dislike seeing socks... and not to mention the not-so-awesome above the ankle sock tan line. Look at the running store and see what peaks your interested. 

Bras
You don't have to get running bras at a running store, but the women staff members will know their stuff and help you get fitted. What I like is my local store Run On! has Bras and Breakfast a couple times a year, which is an event for women to be fitted for bras and have some nom noms at the same time!

I have a couple Moving Comfort Fiona bras that have worked out great for me. Come to think of it, I've had them for over a year, but so far I haven't had any huge wear on them. But I'll need to get them replaced soon. I got fitted at the running store because I couldn't find a bra that stopped the bouncing from my B cups at any of the other stores. I've lost a little weight since then, but I'm still feeling secure, but, yeah, I'll be getting some new ones soon.

That being said, I did find one on uber clearance at Old Navy that is great for my cross training days!

Bottoms - Undies

Love these Runderpants! 

Ok. There is always the discussion on whether to go commando or to wear a thong or to wear shorts with benefits or to buy runderwear. I'll let in on a secret-that's-not-really-a-secret.... I wear runderwear. I wear compression shorts or capris most of the time. I wish I could wear regular running shorts with attached undies, but I do not want to worry about chafing (who doesn't!?!).

I'm in love with Saucony's hipster style Runderpants. I get full coverage in the back in and they do not ride up! Perfect! They also come in a brief style, but I was worried about coverage. I'm so glad I chose the hipster ones!

There are other brands that have their own runderewear, such as Under Armor, Moving Comfort, and the likes. Target's C9 now have their own undies too. All brands have different cuts too - bikini style or thong.

The choice is yours. You may end up trying several things out before you find the best thing for you. 

Bottoms - shorts, capris, skirts, leggings... oh, my!
Oh, bottoms. Something you really need if you end up running commando style! Hee hee!

This is a personal preference choice because all of our bodies are different shapes and sizes. It also depends on the season. Compared to men, women have gobs of choices!

• shorts with or without benefits 
• skirts with or without benefits
• compression shorts
• compression capris 
• compression leggings
• running dresses (yes, these are real!) 

For the warmer season, such as 70* and up, I wear compressions shorts that hit me mid thigh (bermuda style or a little shorter) because I still have enough curves that can cause some serious chafing down there.

For the cooler seasons 55* to 65*, I wear capris that go down to my knees. I just bought some awesome purple ones that I can't wait to wear in the fall!

In the colder season I wear full leggings that may or may not be lined with fleece.


Bottoms cont. - the color choices and those awkward sweat marks!
Everyone... for the most part... want those really cute colored shorts and capris. I admit, so do I. But I am also aware of those awkward sweat marks. You know... the ones that make it look like you peed your pants. Awkward. I know some people don't care... but I want to give newbies a heads up in case they care.

For the most part I only wear black bottoms. I do have ones that are black and charcoal from Old Navy, but I made sure that they don't show sweat. I also have a purple pair of capris, but then again I also tested them. How do I test, you ask. Well, this is gross, but I take a little bit of spit and test the hem area of the bottom to see if the fabric changes color. I know. I know. I know! Gross, but important!

I don't know what else I can say, for those who wear compression style bottoms... think about the sweat marks and if you care what others can see.


Tops
Seriously, there isn't much to worry about when it comes to tops. I wear tanks in the warmer/hot season, tees in the spring/fall and long sleeve in the winter time.

I will make a point about seams though. I tend to wear tops that are a little loser in the midsection just because I have to fit my shoulders, which are broad, first. I've tried some Academy BCG tops and I could feel the seams, even though it was suppose to be smooth seamed. Try the shirts on and move your arms like you would when you're walking/running. Do you feel any think rub? If you don't try a different size or a completely different top!


Outerwear 
What goes in this section is going to be the extra stuff like hats, gloves and pullovers. Most of this comes to personal preference, like a lot of things.


More Notes
Fabrics
Seriously. Do. Not. Wear. Cotton! Just say no to chafing! Find Dry Fit fabrics that wick moisture from the skin.  Trust me.

Runner's World What to Wear
Still wondering what to wear when it's a certain temperature outside? Runner's World can help you with their What to Wear advice page. Just select the info and it'll tell you what RW recommends. I've done this loads of time. After while you'll learn what is comfortable for you after you run/walk through the different seasons a few times.

The ADDICTION! 
Seriously, folks. Runners tend to have an addition to running clothes and shoes. You can never have enough. Never. Ever. I mentioned this to my friend J and she just nodded her head in agreement. Running is not an inexpensive sport!

Wearing a race shirt on race day
There is always talk among runners about wearing the official shirt for the race you are running. Some say it's a faux pas. Some don't care. I know some people actually worry about this. To read just a tip of the iceberg, read this article here. I generally don't wear the shirt until after the race because I'm superstitious.   

P.S. - In the time that spent working on this post... I've bought at least three more workout shirts, new running socks and a visor. Then! During Tax Free weekend I bought a pair of Oofos and a cool weather jacket that I will most likely wear even when I'm not running!

Seasoned runners... do you have any recommendations? 

2015 Dallas Rock 'n' Roll Half Marathon Recap

I ran the Dallas Rock 'n' Roll Half Marathon with my two running buddies H and S they past weekend. I have to say that it was fun and turned out way better than I was expecting! I think the best part was that with my running buddies again. I'm not sure I would've been able to do it without them!

HEALTH & FITNESS EXPO (aka Packet Pickup)

The expo was really nice. I got approval to take a two hour lunch to drive downtown to Friday afternoon to pickup my packet. I understand their reasons, but I wish someone could've gotten my packet for me! Anyway, the organization for the packets was great and once I got my bib, shirt, bag I was off to shop as quickly as I could! I ended up buying a Fitletic Ultimate Running Belt 1 like my RB's cause it can hold my phone, cards and eventually one or two small bottles (extra add-ons) during my 5k - 10k runs. The best part of the belt... it doesn't bounce or jiggle! I haven't run with it yet, but I'll let you know how it goes soon! 

Ooooh, new belt!

RACE DAY 

The morning of the race my buddies and I caught the DART train at the ungodly hour of 5:30am - in the rain. Oy! We got to the Convention Center at 6am and found the start line. I got a banana and some water. Visited the clean potties (yay! for being the first one to use it!). It was chilly, but it stopped raining and you could hear the race crews saying that there weren't be any more (yes!). Thankfully the weather was just right for my "go-to" outfit... my bleach shirt, compressions, and hat.

I often wonder if I need to broaden my shirt choice, but I like this one! 

We didn't gear check until until 7:30am cause we didn't want to give up our warm jackets until we really had to. Gear Check was pretty awesome. There were 13 or so UPS trucks lined up an you found one that had the letters that your last named fitted within. Once the race started the trucks moved to the finish line at the American Airlines Center. While we hung out near gear check I visited the bathroom two more times and stood near a generator for a portable street light to stay warm.

While waiting in Corral13 I got to meet up with my running friend and former co-worker Jane from back home! She also got to meet my current running buddies/coworkers too! Back in February we quickly hugged each other after we finished the Austin Half Marathon, but that was it. This time we got to take a picture of each other and talk and start the race together. She was extremely excited that I told her was I doing the Dallas Marathon in December, and had offered any help needed for training. I didn't see her after that, but we talked on Facebook afterwards. Out of 10,000 people we managed to find each other. This was awesome!!!

The start was really nice. Instead of just counting down just once at the very beginning with Corral 1 the MCs started each corral with a countdown. Not only did this help with spacing, but it also helped make it feel like the race really started when you cross the line, especially after you had to wait about 15-20 minutes before it you could cross the start. Does that make sense?

Just like we planned H and I ran the race together. We were doing 2 mile intervals to get our bodies use to the idea of doing this (we plan on doing this for our marathon training later this year). We also planned to stay in front of the 02:45 pace group so that we knew we would finish before that - looking for that PR time. What sucked though was I needed to pee the moment we started running. My bladder was hyper that morning possibly due to over-hydration but especially since it was lady's time (ugh!). All the port-a-potties had big lines - the downside of such a big race. I held it until around Mile 4 or so then I got in the shortest line I saw. Just as I was stepping into the loo the 02:45 pace group ran past! Ack!

Let's turn it up to 11, Spinal Tap friends!

We had to run faster to catch up to the pace group, and I think that's what burned me a bit later on in the race. We did eventually pass the group, which was an great. I felt good up until Mile 9, which was then things were getting hard for my legs.Granted there was a mountain of a hill around this time too. Mile 10 - with a 5k left to go - and I was dragging. H was doing great and she kept me going, which I was very thankful for. When we got Mile 12 - at the last hill - we walked our last interval. After going up it was all downhill. I love finishing a race going down!  We basically sprinted to the finish line. I was so done! I beat H by a SECOND! Mwahaha!

Finishing time: 02:38:09! A new Personal Record!

The course was actually really nice. Good scenery. We ran through Dealey Plaza. Ran over the Margaret Hunt Hill Bridge. I loved going down the roundy-roundy ramp (technical term in use here) after the bridge. There were just enough hills to make it challenging, especially at the end. There were a good amount of water stations and good amount of port-a-potties. What I also found extremely cool was there were running medics. These jersey wearing runners ran the race and would ask how everyone was doing. If you were having any sort of issue they would help you. This is way better than getting to a water station and waiting for a medic or waiting till you get to a medic station. I got to say... that was pretty cool!

Post-Race food in the finishing chute included little packets of craisens, Lay's potato chips, bananas, bottled water, bottled Gatorade, and cartons of chocolate milk. I took it all, and consumed it all!

H and I got our medals engraved for $20. Then got our bags from the UPS folks.

I have an idea for big races...I hope someone sees this.... Please, please have a spot for runners to change clothes that does not involve a toilet!

 I don't typically shy away from changing my shirts and such with people around, but I really wanted to change my bra (If I had remembered to pack it - doh!) and to a dry pair of Runderpants. I didn't end up doing that cause the port-a-potty was my only choice of changing room. Just changed my top layers instead. Not entirely fun, but it was manageable.

Instead of waiting to get Tex-Mex when we got yummies at the Samson's Gourmet Hot Dog tent. I just got a 9" dog with cheddar cheese, ketchup and mustard. The bun was amazing!I ate it in under 10 minutes!

YUM!!!

After momentarily getting lost finding the DART station I could finally text the family how it went an how achy I was (I will mention here that the station needed more seats!!!). The ride home was long, involving a transfer, not entirely the comfiest, but it was so much nicer than trying to drive through the traffic.

The race was great. It would have gotten my complete "Awesome Stamp of Approval" if my legs hadn't tired out toward the end. I would definitely do it again. Right now they're offering a low-cost registration fee for next year. I think I just might do that!

Oh, and did I mention that I ran the entire race without a single earbud stuck in my ear? That's a first! 

Did you run a race recently? What was it and how'd you do?!

 Images found here and here.

2015 Austin Half Marathon Recap

I did it. I ran one of my dream half marathons! The Austin Half Marathon!

After training at White Rock Lake and Flag Pole Hill for months, waiting for work to approve a day off so I could get my packet, and obsessively watching monitoring the weather for more than a week I was going to Austin to be 1 of 15,000 runners to be part of the 24th Austin Marathon and Half Marathon! Other than my trip to Tyler, TX for the Tyler Rose Half this is by far the biggest destination run I've done thus far! Exciting! (I'm going to be use in the exclamation point " ! " a lot in this post, so be prepared!).

TRAVEL
I am uber thankful to have my pit crew (aka mom) to drive from Dallas down to Austin for me. That meant I could snooze and adjust my sitting position as much as I could during the 3.5+ hr drive! Surprisingly, the roads were clear until we hit north Round Rock, which was unusual because I never experience traffic for no apparent reason in that area (and I lived there for 12 years!). And, of course, there was traffic when you got closer to downtown Austin. The real traffic really began when we tried to get to the Palmer Event Center for packet pickup! Wow!

8 minutes my foot! It was more like 15, at least!
P.S. - The Long Center is next door to Palmer Event. 

MARATHON MARKETPLACE 
The Marketplace was a hoppin' place! Packet Pickup was quick and easy. They organized it by race then bib number. What goodies did I get in my packet?

• Race shirt
• I got a Women's Large and it isn't to snug! Yay! 
• Bib 
• Safety Pins
• Event booklet
• contains info on pre-race events, spectator info, and the all-important race day course, start line staging and finish chute and fun stuff! 
• Clif bar sample 
• Vitamin samples 
• Men's Collagen 
• Gummy vitamins for kids 
• Where's the stuff for women??? 
• All of this came in your clear Gear Check bag
• This is the only type of bag accepted at Gear Check 

We walked the vendors, which was fewer than what I was expecting. We bought some Nuun. I bought some new shirts that I can wear whenever (they're a bit big on me, but good to lounge in after a run).

THE HOTEL AND ROOM 
I was extremely fortunate enough to have a friend pay for my hotel room (thank you, thank you, thank you!) - and it was the Austin Hilton (next door to the Austin Convention Center). Uber nice.

Our room was on the 17th floor and had a skyline view! Wow!

Just on the other side of the icicle style Frost Bank tower is where I'll be staging myself for the race!

The bed is one of the most important thing that I rate whenever I travel, especially when I need to run. The beds were actually a little too firm for my taste. I like sleeping on clouds. But the pillows (you got four!) were quite nice!

The bed headboard had little reading lights installed in the headboard. Cool. The nightstand had a gadget that lets you control all the lights and AC in one spot. Nice.

The bathroom was clean, spacious, and had instant hot water and it got HOT! Very nice!


PRE-RACE DINNER 
After experiencing the traffic downtown, we decided to walk to dinner! There's a lot of places to eat downtown, especially if you're near the convention center. Having eaten there before a few years back we went to the Moonshine Patio Bar & Grill cause I knew the food there wouldn't be too out there or spicy (my second choice was going to be PF Changs, but I couldn't trust myself to behave!). The wait was about an hour, which was to be expected since it was race weekend... but it was also Valentine's Day (boo!).

They have selection of tastiness. I really like their Cornflakes Fried Chicken salad, but I wanted something with more carbs since I really didn't have much of a lunch. So, I went for The Turkey Press. It was very tasty. I had asked for no boursin cheese (since I never had it before I didn't want to have a lactose problem all of a sudden - especially the next morning.), but they put it on anyway. The sweet potato fries were yummy, and came with a roasted tomatillo dipping sauce, which was just spicy enough that I was afraid of heartburn the next morning. I am glad to say, that I didn't not have any tummy troubles! Yay!

Oh, and they offered free popcorn, which was buttery, a bit spicy, and quite salty and it worked while you waited for the main course. They also had jalapeño cornbread, but we passed on it.

P.S. If I wasn't running I would've so tried their Ruby Slipper Martini!

THE RACE
The weather was near perfect. It was 55 degrees with 4-10 mph wind and very high humidity. As any runner should know you want to make sure you wear the right about of clothes. I ended up wearing my capris, a tech tee shirt, a hat, and for the first couple miles some arm sleeves (aka my $2 tube socks). During parts of the race I thought, "Maybe I should've worn my shorts or tank top?" to counter the humidity, but then the wind found me and it changed my mind!

Wasn't thinking about taking race-day clothes picture.
Oh, and my hat is somewhere - hiding. 

This was my first official race that I wore my brand new Nathan Intensity hydration vest. I bought this to replace a belt pack and my handhelds. I like to be free. I got to say, it worked out really well! I was really nice skipping all the water stations, and you could focus on not slipping in crushed waxed paper cups. My shoulders were a little tight after running with this (I didn't drink as much of my 2 liters as I thought I would), but it really worked out. Great investment! Wish I could justify wearing it during 5ks too!

We walked the 4 blocks blocks to Congress Ave and was there around 6:15am. After walking around a little bit it was time for me to get in a line to have a potty break (I always needs to go twice before a race. Always. The first visit was right before we left the hotel.). Here's a tip: When picking a line to join find one that has men in it. Unless they have other business they're quicker going in and out!

When it came to staging I stuck myself around the 5:00:00 marathon pace time (it's all done on the honor system here, peeps!), which was about two blocks away from the start. Mom and I chatted - aka plotting her path to a safe side walk and where she was going to be during the course. I got high-fived from two women behind me for doing the Beat the Blerch Virtual Half Marathon (I was wearing the race shirt). The nerves weren't rearing their ugly head so far! Bonus!

The race started right on time, but by the time I crossed the start line it was 12 minutes after 7am. I swear I had mixed emotions when as I walked up to the start - It's weird and awkward to run a big race without a running buddy (a lot of people in my pace area had one), but then I remember I'm doing one of my dream races and I got happy again. Then I saw my mom right before the start. Sweet! Then moment I passed over the start and began to run. The adrenaline kicked in! I was off!

My pace was pretty steady for the first half of the course. Between miles 1 - 4 the course had you going up steady hills (gaining about 200ft in elevation), which helped quite a bit in keeping me from going too fast. I was still going faster than I had started out doing in other half marathons, which made me worried a bit. But I was averaging close to a 12:30mpm at first then lower to just under 12:00. That's slower than what I've been pushing during training. I was also not doing any sort of intervals with my Garmin - I planned on a minute walk whenever my body told me it was time to do so. After Mile 4 we turned around and headed back towards downtown.

I got to see my mom and her motivation sign at around Mile 6 (1st and Cesar Chavez).

Thank you Geico for having blank signs for family to use at the Marketplace! 

Because my pace was steady I never really got winded (at least not until some of those hills), but my legs were definitely feeling those hills that I already ran up and down. I didn't have to walk until I reached Mile 8. My legs felt like jelly for a moment, but I was able to start running a minute later.

When I hit somewhere between Mile 9.5 and 10.5 I had to walk up the crest of some hills cause they were a just steep enough on tired legs. Having grown up for the most part in Austin/Round Rock area it was really fun passing by places I use to see all the time!

At Mile 11 I stopped for a minute to stretch my achy hip flexors - knowing I had to prep myself for The Hill at mile 12. Now. Let me tell you - I've seen pictures of The Hill. But yeah, it's different when you see in person! A friend of mine who was also running (and who has done this race loads of time) and I decided to call it Monster Mountain!

Yep. Those pictures above is of the Monster Mountain! I started out well. Keeping my hips under me and trudging up the hill. But just a over half way I had to walk it up, but right at the top I was able to keep on running. Whoa!! Perfectly enough, Katy Perry's song Roar started playing when I was going up the hill and I was singing along until I had to walk. Screw you, Monster Mountain!

Also, I have to mention that the spectators who were on that hill cheering the runners on were AMAZING! They had loud music, cowbells, signs that read "This Hill is your B*#@%!". Awesome.

After going down the backside of Monster Mountain I was at the 12.5 Mile mark - just 0.6 miles to go! I was watching my Garmin, and I was debating whether I was going to, at least, match my previous PR time of 02:47:52. Hmmmm. I really, wanted to not go past that time, but I seriously didn't know if my legs could carry me fast enough.

There was a slight hill right before you got to the side of the Capital Building that had to be walked, but after that I knew I was close. Oh, so close! I ran.

And ran. Only a few blocks away.

And ran. It felt like it was taking forever to go another bock!

Look at watch at the Mile 13... 02:38:42 ... holy shit! I ran faster!

The spectators cheers were amazing! I turned  the last corner on to Congress, right in front of the Capital. Ah! The finish line! Sweet! The MC shouts over the mic - telling people to get ready to help bring the runners in. I'm in the chute... running the last block to the line. My eyes dart around to catch a glimpse of the pit crew but I'm really focused on that finish line.

Run

Running

Still running

All of a sudden I hear the MC say my name as I run over the finish line. Arms go up in victory!

Ran across the line. Sweet! 

Oh! Stop the Garmin.

And I slowed down to a stop.

I just finished a half marathon. 13.1 miles! Amazing!


FINISHING
My chip time was 02:40:41. That, ladies and gents, is a PR! This is 007:11 minutes faster than my last half marathon (The Tyler Rose)!

I would've danced around, but I was so tired! I was so happy to stop running. My legs were so ached! Oh, boy, did my knees hurt!

But I did it. I completed one of my dream races! The cheering around the finish line was awesome!

POST RACE FUN 
There was quite a bit of stuff in the finish chute! You got bottles of water and cups of gatorade. You got your medal (this baby is a heavy one!), and a little further down there were photographers ready to take your pictures while you walk toward the exit or you could stop by a booth and they'll take your picture with a backdrop (I did that after I figured out where my pit crew was and we talked through the fence). Then there was the food! They had assortment of mini bagels, bananas, granola bars and an assortment of chips. Yum! After exiting the chute to join the rest of the world, I found an section of empty street curb to sit down and I scarfed down a blueberry bagel and banana with my water. I had half the mind to lie down, but I didn't.

Outside of the chute there were food trucks and other vendors. One that I really wanted to see was the engravers... they will engrave your medal with your name and your chip time... for $20! Done! (I know that it's a little risky (?) to engrave your unofficial chip time before the official time is announced, but I really wanted to do it!). 

I also got a coffee from the food coffee truck Lucky Lab Coffee Co.. I got a basic dripped coffee with steamed almond milk. Really well priced! It was yummy and perfect to keep me going a little while longer!

If you see this truck - give them a tip!!!

There was a huge line for the PR gong, so I didn't do that. Maybe I should've tried (I was a little self-conscious all of a sudden too - damn.) ... oh, well.

I got to briefly see and hugged a former-coworker-friend-fellow-runner while I was getting coffee too, which is so great! She's a great supporter for me on Facebook these days!

After about an hour recovery we needed to go back to the hotel to get clean, pack and check out by noontime.

By the way, a hot shower after a run like this (especially in a nice hotel)... HEAVEN! 

POST RACE MEAL
Wearing a comfy pair of sweat pants and a light hoodie, compression leg sleeves and proudly wearing my medal we found SUSTENANCE. FOOD! We drove back to Round Rock to eat at Chuy's Tex-Mex. They have the BEST chicken fajitas anywhere, and is perfect for a recovery meal. We had to wait about 40 minutes for a table, but thank the Lord they had chips and salsa available in the bar. I ate a whole basket while we waited... otherwise I was going to eat my mom's arm off!

Mine. All. Mine! 

Yummy!!!

I RUN FOR KOLACHES... AND CINNAMON ROLLS  (Aka the trip home)
One great thing about living in Texas the kolaches! I'm part Czech, and grew up eating the occasional kolaches (they're a denser than the yeasty TX kolaches, though). One of the best stops between Dallas and Austin... The ol' Czech Stop right off of 35! Well worth the line! Yum!

Drooool 

NEXT DAY ANALYSIS 
My legs ached. One knee hurt a bit. But I was doing good. I slept well. (I didn't really sleep well the morning of the race... maybe it was the firm bed?). I was extremely happy when I analyzed my Garmin stats.

Of my 02:40:41 time... I ran for a total of 02:32:03. I only walked/stretched for a total of 00:07:38.

I feel. Awesome!

When's the next race?


Image of hydration vest from here.