Twenty Four Hours

Two workouts in 24 hours? What's come over me?

This week Jason and I are trying out city living by spending the week in my parents' downtown condo.

Since this place is a ten minute train ride from my office I am enjoying working out after work and still being home by 6:45 PM. Which means on Tuesday night I went to a cardio kickboxing class in the studio a block from my office before heading "home".

I was feeling strangely uncoordinated during some of the moves but I still worked up a great sweat and left with my arms and glutes feeling like they got a great workout.

Then, this morning, Jason convinced me to join him in the fitness room in the building we're staying in. Do you know how awesome it is to have a fitness center a few floors down from your apartment? It's not very big but it wasn't too busy and I was able to snag a treadmill for 45 minutes. I used this workout I just put on Pinterest:

Source: sweettoothsweetlife.com via Erin on Pinterest

Whew! I was dripping sweat and I could really feel my glutes working.

At this rate, I'm never going to want to give my parents' back their condo.

Weekend Workouts

Friday after work I went to a Zumba class at a fitness studio near my office.  I have to say, getting in a workout and still being home by 7:15 PM is amazing these days.

The Zumba class was okay.  I certainly broke a sweat but I didn’t feel too worn out.  I was getting a bit bored near the end and felt that 45 minutes would have been better than 60.  On the plus side, I think they are swapping out this class with the WERQ class I took a few weeks ago.  I liked that one better.

On Saturday I did my usual 50 minute bike ride with Tabata intervals at the end.  Nothing too spectacular there.

And then on Sunday I had my first experience solely being a race spectator!

 

That’s me on the left.  Thanks to Kim for the pic.

Kim was running the Frosty Footrace 5K.  I’ve run this race twice before and while I was sad I wasn’t running it this year it was great being there for Kim. 

She even won first place in her age group!

I had vague ideas about working out when I got home but ended up just spending time with my husband instead.  After the race Kim’s coach told her to take a week off and just enjoy life and not worry about fitting in a workout or figuring out when to shower post-sweat-session.  I have to say, one of the benefits to being injured and not training for anything is doing things because you want to not because you feel like you have to. 

Except for physical therapy.  I do that because I have to.  Blech.

Speaking of my injury, I have another MRI on Wednesday and then a doctor’s appointment on Thursday.  Fingers crossed for news that doesn’t require surgery! 

A Different Routine

When I got home from work on Wednesday my original plan was to hop on my bike for my usual 50 minute routine and then do some strength training. I wasn't really feeling it, though. I mean, part of me wanted to do some cardio but the other part of me didn't.

And then I remembered: Hey, wait! I have that yoga Groupon that I activated! I had just enough time to eat dinner, change, and drive to the yoga studio for the 7:30 PM class.

It was a different instructor than last time and this one was more "Western" and less new-age-y. Fine by me. The workout wasn't quite as intense as last time but I still learned a few things.

Specifically, the instructor told us that sometimes when we find it difficult to do balance poses that means we have too much on our minds. She was right; when I focused on clearing my mind the balance poses were easier to hold. Except for Warrior III. I still needed to use the yoga block for that one.

Guess my mind wasn't clear enough!

Sadly, although my left leg felt okay during many of the moves it hurt like the dickens later. So today I decided to get in some cardio to try and loosen it up.

Over lunch I went down to the little gym in the basement of one of our buildings and hopped on the treadmill. Not to run, but to powerwalk.

I walked for 30 minutes at 4.3 MPH and then worked on stretching out my hip flexor. It's still sore but I'm happy I was able to get some movement in today. I also did some bird dogs, push ups (50 total in 5 sets of 10), leg lifts and stability ball bridges. I'm going to try and do this more often, I think. It's nice to get my workout done in the middle of the day.

Weekend Workouts

Well, here we are. Back at Monday. How was your weekend?

I had two decent workouts this weekend. I admit, as much as I miss running, I am really enjoying being able to sleep in!

Saturday morning I did have to rush a bit, though. I was meeting Kelly in the afternoon but I wanted to get my workout in beforehand.

I did 50 minutes on the bike, including Tabata intervals, and then did a strength training workout.

1A Bridges w/marching (10)
1B Seated Twist w/Dumbbell (10)
1C Rope Climber Crunches (10)
x2

2A Flys
Chest (10, on floor)
Shoulder (10, standing)
Reverse (10, bent over)
2B Single leg dumbbell deadlifts (10)
x2

3A Up-Down Planks (8)
3B Fire hydrants (10 each side)
x2

Push-Ups (16)

Then Sunday I decided to mix it up a bit and try two new strength workouts I pinned on Pinterest.

I started with a 5 minute warm-up on the bike and then moved onto these:

Source: sweettoothsweetlife.com via Erin on Pinterest

Source: myfoodnfitnessdiaries.com via Erin on Pinterest

I did two rounds of the "Booty Burner" and then two rounds of the push-ups routine. I didn't count up the number of push-ups that would be until after I did the first round and realized I'd already done 50. If I did another round that would be 100 push-ups! So, that's what I decided to do.

And, yes, I did them all. My arms felt like Jello afterward but I think it's pretty badass to say that I did a total of 100 push-ups on Sunday.

Strangely, I don't feel that sore today. Not sure what to think about that.

I do, however, know what to think about Mag Mile Runner's current raffle! Seriously, for a $5 donation to a great cause you could win some great prizes. Check it out!

Ahimsa

Ahimsa is a Sanskrit term meaning to do no harm (literally: the avoidance of violence – himsa).

Several months ago I purchased a Groupon for one month of unlimited yoga at a new yoga studio near my house. After perusing the website I wasn't entirely sure I was going to like the studio but, hey, for $29 why not?

Last night I activated my free month by going to my first class at the studio. As I suspected, it was a little more new age-y than I like. But, it was the first class I've ever taken where we actually attempted crow pose. I'm not a crow pose prodigy, by the way.

The instructor, Ty, was very nice. I talked to him about my hip issue and he asked me how I felt about him doing any adjustments to my form while in certain poses. The class was small, only four of us plus the instructor, and I feel like I left with a better understanding of poses I thought I was doing right. Specifically downward facing dog and triangle pose. Also, Ty pressed down on my hips during child's pose and it felt amazing.

Things I didn't like? That we actually were supposed to say "Om" out loud, that the shavasana pose seemed to last forever (although, strangely, I liked the part where he used some bowls to play sounds while we were lying there), and that it didn't feel like a hard workout.

Of course, tell that to my shoulders this morning. And, after looking back on it, I think I can see how trying to get better and better at each pose would be a workout in and of itself.

Ty asked us at the beginning, during the breathing exercises, to focus on something we wanted to achieve during our "practice" (aside: I feel so pretentious calling taking a yoga class my "practice") and I decided my goal was to enjoy it and not roll my eyes at any of the woo-woo stuff. Since I left actually learning something I guess we could say I succeeded.

Stretched Out

You may remember when we last spoke I was complaining of horrible hip/glute pain.  Well, I saw my PT last Thursday and she massaged the hell out of my sore area and I felt better almost immediately.  We’re not sure what happened but somehow those muscles got too tight. 

To be honest, I think my favorite part of PT is the massages they do.  I always feel better.

She also used the a strap to help “distract” my hip joint.

You can kind of see it being demonstrated in the above photo.  See how he has that black belt around her upper leg and then around his lower body?  Anyway, as he leans back it pulls the hip joint apart giving some relief.  Weird, but it works.

The other thing my PT did was give me a heel lift for my shoe.  Apparently my left leg is occasionally shorter than my right.

Which I then promptly wore home and went powerwalking on the treadmill for 20 minutes.  Then the bike for 10 minutes.

Stupid idea, by the way.  My left shin started aching again afterward.  My doctor chastised me on Monday.  Oh well, live and learn.  It went away as soon as I took it easier with the heel lift.

Speaking of Monday, other than 15 minutes of intervals on the stationary bike on Friday morning I didn’t work out again until Monday evening. 

What did I do on Monday evening?

I went to the gym!

I hadn’t been to the gym in ages.  I rode the stationary bike and did some planks and bird dogs before I went to the grocery store.  I wanted to do some push-ups, too, but eating a dinner comprised mostly of fiber and then trying to work my lower abs was not the best plan before a workout, FYI. 

On Monday I also led one of my coworkers in Workout 1 where I swapped out the one armed dumbbell row for upright rows. 

I was expecting to get a cortisone shot in my hip on Monday but it ended up not happening.  So the gym trip was a pleasant surprise since I originally thought I’d be laying on the couch instead. 

I think I’m doing a pretty good job of getting in workouts even thought I can’t run.  I realized yesterday that it’s been over a month since I went for a run.  And while I miss it, I’m still enjoying trying to figure out new and different ways to enjoy my workouts.  Speaking of which, I really need to cash in these yoga Groupons….

Weekend Workouts

Since I wasn't able to get in a good sweat-fest on Thursday, I decided I'd get on the bike trainer on Friday evening.

I did my usual 40-some minutes while watching Bones and then headed into Tabata intervals. I was whirring along keeping my speed above 20 MPH and my cadence above 100 when I decided, "Hey, let's see what happens if I make the gears one harder."

Well, uh, this is what happens:

Yeah. I hit almost 35 MPH as my top speed. Granted, that was only for a few seconds, but still. I really should learn how to use the gears on my bike to my advantage.

Saturday I didn't get in a workout but that's because I was out celebrating my running club's achievements from 2011. We participate in the Chicago Area Runners Association Circuit Competition and Saturday was the awards banquet. We had lots of award winners.

I didn't get a fancy plaque, but I did get my participation award. A really nice stainless steel Nathan water bottle that says CARA 2011 Participation Award on it. The best part? It has a clip on it so that I can attach it to my purse. I lost my previous water bottle with a clip on it at Christmas and had been jonesing for a new one! This one is perfect!

I also won a raffle prize. A one-year all-access pass to the Chicago Athletic Clubs. This thing is worth some serious dough I've been told. The downside? None of the clubs are convenient for me!

So, if it's convenient for one of you and you think you'd use it, let me know. Seriously. I hate for this thing to go to waste. Even though Jason and I have talked about moving to the city, there's still no guarantee that I'd be able to use it.

After indulging myself for most of the day on Saturday I was not really in the mood to push myself on Sunday. Still I went to the basement to do Monday's strength class workout and try out a few tweaks. That took me 30 minutes or so. Then I decided to knock out another round of Tabata intervals on the bike. Then, per the usual, once I was on the bike I didn't want to get off after only a few minutes. So I did 30 minutes total.

And then I made myself a peanut butter chocolate smoothie with the PB2 that Kim bought me. Soooo good.

All in all, a pretty good weekend.

Still Kicking

For the first time in weeks I was able to make it to the Tuesday night cardio kickboxing class with Kim!

That class is such an awesome workout that will leave you sweaty and sore. But not sore in a bad way. Oh no. I took it easy on anything having to do with my left side and, as such, I'm not in pain today. Except for my glutes and my shoulders. Those are muscles that definitely weren't getting that good of a workout from running.

At the end of the kicking section the instructor leads the group in a series of ab exercises. My abs are usually pretty torched already (yes, cardio kickboxing will work your abs) so I'm sure I look like a floundering fish. Especially when she asked us to some weird crunch that involved getting into bent knee boat pose and then pulling our knees to our chests. That currently aggravates my hip so I sat in bent knee boat pose for the first two rounds and then switched to open leg rocker for the last set.

The instructor looked over at me and said, "Oooh, I like that! I might have to steal that one!"

I know. I'm badass.

After kickboxing I had to rush off to get to my running club board meeting. It was nice to see my friends who I haven't seen since I'm been on my running hiatus. One of them commented that she's been following my blog so she can keep up with what I'm doing while I'm not running.

"You must be in really good overall shape right now!" she said.

Part of me thinks yes and part of me thinks no. And while I do miss being able to go for a run as part of my workout repertoire I'm also enjoying the ability to do a variety of things.

Doesn't mean that there hasn't been a little bit of sadness, especially today. Why today? Well, today registration for the Chicago Marathon opened. It's the talk of the town among many Chicago runners and news outlets.

I have no desire to run the Chicago marathon again. But that doesn't mean I'm not feeling a little bit left out when I realize I probably won't be signing up for a marathon at all in 2012.

Funny how things change. In 2008 I was taking kickboxing class twice a week and slowly upping my running from the 5K distance to the 10K distance by running two to three days a week. Running a marathon was a distant goal that I didn't know if I would ever tackle.

Now I'm back to kickboxing and will probably be rebuilding my mileage hopefully in the near future. But this time I'll have three marathons under my belt and signing up for another one won't be the same distant dream.

Strength Training Monday

I promised a run-down of Monday's strength workout and I shall deliver!

I put together this workout last week and didn't love it. I felt that it needed one more thing. That one more thing? I found on Sunday when I tried the Crunch: Super Slim Down video. It's called "The Willow" and you can see it starting at the 4:00 minute mark here:



As my coworkers said today during our session, it's deceptively hard. You don't think it's going to do anything and then you start to feel it. The key is to keep your butt on your heels, or at least as close them as possible.

And what was the rest of our workout?

1A "Bench" Press w/sit up (10)
1B Superman (10)
1C Willow (10)
x2

2A Lateral Raise w/external rotation (10)
2B Squat w/tricep press (10)
x2

3A Dumbbell Swing (10)
3B Clams w/resistance band (10 each side)
x2

Push-Ups (Week 1, Day 1 of hundredpushups.com)

I haven't done anything squat related in months but imagine my surprise when I did this workout on Saturday to test it out...and my glutes still hurt days later! Amazing to think that this time last year I was squatting almost three-quarters of my body weight on the barbell.

When I got home I got on the stationary bike and did 50 minutes of pedaling. 40 while watching Bones and then a set of Tabata intervals and a cool-down. I was dripping sweat by the end.

All in all, a good day of workouts. Still, I wish I was out there running. This weather is too amazing to be stuck in my basement!

Weekend Workouts

This weekend was the first time so far that I've wished I could just go for a run.

But I'm not supposed to so I got on my stationary bike and watched Disney's Tangled while I rode.

Seventy-five minutes later I got off the bike and tested out my workout for today's strength training class (I'll post that tomorrow).

I hope that made up for the ice cream sundae I ate on Friday night. I admit it, ice cream is my weakness. I love it. And I was craving it. And when I was marathon training I ate it almost every night and thought nothing about getting a sundae every so often.

This moderation thing is tough.

Another example of how tough it is?

Well, my left leg didn't particularly love upping my bike time from 50 minutes to 75 minutes all at once. My hip was pretty sore on Sunday morning. I didn't want to get on the bike and aggravate it. I thought about powerwalking on the treadmill but I wasn't positive I could avoid the urge to break out into a run. But I knew I was going out to brunch with my parents so I wanted to get in some kind of activity beforehand.

So I turned to our trusty Netflix subscription and found a workout video:

This combination of yoga and Pilates felt pretty good and I even learned a new move that I incorporated into my strength training class. I broke a slight sweat but that may have been due to the fact that we keep our house at 70^oF in the winter.

I kind of burned out on running and racing by the end of 2011. But I think the urge is back. Hopefully I can be back out there sooner rather than later.

A Tail of Two Trainers

 

Last year Jason bought me an indoor trainer for my bike as an early Valentine's Day present. Less than a week later we found out my parents were planning to buy HIM an indoor bike trainer! So, we now have two bike trainers, one for each bike.

There were a few times last year when we'd both be on our trainers in the living room watching tv and riding. For the past few months, though, Jason hasn't been able to ride his bike because of back issues and for reasons I'm not quite clear on my bike ended up on his trainer in the basement. I've just been using it without much thought.

On Sunday, though, we got a ton of rain on top of all the snow we've had. Since our basement tends to flood whenever there's a chance of a lot of rain we now do a once-over of the basement and move anything important off the floor. On Sunday this meant taking my bike off the trainer and putting both it and the trainer up off the floor. Thankfully the basement didn't flood.

So on Monday night when I went downstairs to get on my bike I had to put it back on the trainer. I tried and tried to put it back on Jason's but I just couldn't. So I brushed the cobwebs off of mine and slotted my bike in there.

And lo and behold, I was easily able to keep my speed around 18 MPH for the entire 45 minute ride! In addition, my trainer is so much quieter than Jason's!

I'm not entirely sure what's going on but I think it might have something to do with the resistance setting options. Even though I had Jason's on the lowest resistance apparently that is still harder than the lowest on my trainer. Or maybe it has something to do with the fact that Jason's trainer has been underwater and mine hasn't.

Either way, I'm sticking to mine from now on!

Weekend Workouts

The weather may have been pretty frightful this weekend but that didn't deter me from getting in some fun workouts.

The major snow storm that raged all of Friday didn't really affect me. Huge shout-out to the train system here in Chicago that rarely shuts down due to weather!

Awhile back Kim and I bought a 10 class pass to a fitness studio a block from our offices. This, of course, also got us on the studio mailing list. Earlier last week the owner sent out an email inviting all pass holders to attend a free class on Friday night. Free as-in she wouldn't count it on your pass. The class? A new, Chicago-based aerobic dance class called WERQ.

WERQ is the fiercely fun dance fitness class based on current pop, rock, and hip hop charting music. High-energy dance steps, expert cuing, and songs you know and love from the radio combine for a uniquely effective cardiovascular WERQout enjoyed by all fitness backgrounds and all levels of dance ability. WERQ choreography is literal and based on the official music videos for the songs. WERQ playlists include chart topping current pop, rock and hip hop songs played on your city's local Top 40 radio station.

I love Top 40 radio, I love to dance, and I love to sweat. Sounds perfect for me! So I trudged over there through the snow.

The class was a good workout. Not as intense as cardio kickboxing but I could definitely feel my arms and abs working. I suppose I would compare it to Zumba but with more recognizable music. The only downside? There was a lot of squatting and that aggravated my hip some.

Saturday I spent a chunk of the day working on putting together a list of strength training exercises for my coworkers. Yes, I am actually going to lead a strength training class for them. Two days a week. Mondays and Thursdays. Today is the first day. I'll let you know how it goes tomorrow.

Anyway, after I put together the list and the first workout of course I had to test it out! The biggest benefit to me here is that I get extra strength training in.

Sunday I procrastinated and procrastinated but I finally got on my bike trainer in the afternoon. I did another 50 minutes with the goal for the first 40 to keep my cadence between 80 and 90. Then, as usual, Tabata intervals and a cool down. I've been thinking that, just like with running, I should add in one longer workout each week. Maybe two episodes of Bones instead of one or watch a movie.

So, all in all, a productive weekend on the workout front.

A Day in the Life

This is what my Thursday looked like:

Go to physical therapy

 

 

Go to work  

 

Stop by LOFT on my way home to check out their additional 60% off all sale items sale

 

"Official" photos of some of the things I bought 

 

   Make myself lunch for Friday



Asian Noodle Salad  Use an iPhone app called "Workout Trainer" to do just under 25 minutes including intervals on the stationary bike 

 

 

Make myself dinner

Grilled cheddar cheese and tomato with roasted carrots

Watch television

Only because the original "Criminal Minds" series isn't available via Netflix Instant Queue

And then it was basically time to get ready for bed. Exciting, huh?

Three Weeks

On the advice of all my running club buddies, I went to get a second opinion on my hip issue from their recommended doctor.

Yes, I still have a labral tear. I'm actually still on the schedule for surgery on March 20th. But before I do that the newest doctor wants to me take three weeks.

Three weeks of what?

Three weeks of no running, first of all.

Three weeks of more physical therapy focused on my left iliospoas and hip flexor.

Three weeks of riding my bike and avoiding strength training that requires the use of my hip flexor. So, no more straight leg deadlifts for awhile. *tear* I like those. Also, he said no more shoulder presses for awhile. Replace them with flys.

All of this to see if the pain I'm having is really being caused by the tear or something else.

So what did I do for a workout on Wednesday night?

Well, I rode my bike for 50 minutes. 40 minutes of easy riding, 4 minutes of Tabata intervals, and 6 minutes of cool down.

Then I took the doctor's advice and stuck to deltoid flys, chest flys, lying tricep extensions, bench presses, side steps with the resistance band, and some stability ball crunches.

I'm also supposed to stretch. A lot. Which reminds me, I need to do some stretches. It's times like this I enjoy having an actual office at work. Shut the door and stretch away.

Resistance is (Not) Futile

Everyone at work asked me what I was doing for my birthday. Well, since Jason is in class until 9:15 PM on Thursday nights I basically had all of yesterday as a bachelorette.

So, I went to lunch with Kim.

I had dessert with my coworkers.

I left work early.

I did 50 minutes on my bike while watching Bones. This included a set of Tabata intervals.

Jason adjusted the resistance on the trainer so I was able to keep my average speed between 15 MPH and 16 MPH and keep my 20 second speed intervals above 20 MPH. What a difference resistance makes!

Then I did a few strength training exercises. Straight leg deadlifts, dumbbell shoulder presses, planks and side planks.

This morning one of my coworkers asked me if I enjoyed my birthday workout. Long story short, she decided she wants me to lead a lunch time strength training class for any of our coworkers who are interested. I don't know if it will actually happen, but I agreed to do it if she organized it. Do I think I'm qualified? Hell no. Do I think it would be fun? Hell yes.

After my workout I had some leftover soup for dinner and watched The Last Exorcism. I'm reserving my opinions until I talk to my friend who is also planning to watch it and we compare notes.

Overall, it was a lovely birthday. I got to do so many of the things I love. See my best friend, have some laughs, get some fun gifts, eat a brownie, get in a good workout, get a fun and useful gift from my husband, talk to my mom, leave work early, and watch a horror movie.

And this weekend I fly to Cleveland to see my best friend from college!

I can't think of a better way to welcome my 32nd year.

Time to Compute

Jason did indeed take my hint and get me a bike computer for my birthday. He hooked it up for me last night and even though my birthday isn't until tomorrow I went ahead and tried it out.

And promptly felt like the slowest cyclist ever.

I tried Tabata intervals for the first time and after the first 20 seconds, while I was on my 10 seconds of rest, Jason (who was on the treadmill next to my bike) looked over and said, "Are you okay?"

"Yep," I panted. "They're supposed to be like this." Then my 10 seconds of rest was over and I was back to pedaling furiously trying to keep my speed above 18 MPH. I didn't always succeed. Thankfully my bike won't blow up if my speed drops.

It definitely wasn't called The Bike That Couldn't Slow Down.*

(*Bonus points if you get the reference)

Anyway, I then rounded out my bike workout by riding until I hit 15 minutes. I was dripping sweat everywhere even though our basement hovers between 58 and 65 degrees (per the thermometer on my bike computer! How nifty is that?)

I laughed at these when I heard about them, but maybe I should invest in a bike thong?

Bike Thong

I mentioned to Jason that riding on the trainer felt really hard and he pointed out that the trainer has adjustable resistance and right now it's set at the hardest setting. Hmmm. Maybe that's why my average speed was 13.75 MPH but it felt like I was trying a lot harder? Or maybe I'm just a slow cyclist.

In addition to those 15 minutes of cycling I did the same weight workout I mentioned here. The only thing I skipped were the bent over barbell rows. See, when I was bringing in the groceries on Sunday one of the bags slipped and did something to my left forearm. Not sure what but it burned like hell at the time and then last night it just felt wrong when I used it to pull up the barbell. Here's hoping I just bruised something and it will be fine in a few days.

And, oh yeah, did I mention I ran 5.5 miles on Monday night? I ran a nice 10 minute pace but still felt kind of sore during and afterward. I've always had a goal in the back of my mind of getting my "easy" pace to be 9:00 minute miles but I don't think that's going to happen any time soon!

I Work Out

I thought I’d share a little photo montage of what I’ve been up to the past few days in terms of working out.

I’m getting reacquainted with our basement “gym”.  Jason got an Apple TV for Christmas and he hooked it up down there so that we can watch Netflix stuff while using our stationary bikes without having to drag them upstairs.  Awesome!

 

 

That was Wednesday night.  Thank goodness Bones Season 6 is finally available via Netflix Instant Queue!  I rode for an entire 40 minute episode.  I just hope that Jason follows thru on my suggestion of getting me a bike computer for my birthday.  A girl can only be so zen about her workouts, you know?

Anyway, Thursday night I wanted to lift weights.  I got home from work and picked up my copy of Rachel Cosgrove’s Female Body Breakthrough.  I flipped through it but ultimately decided I wasn’t in the mood to try something new.  So, I just stuck with some things I already know.

 

Straight Leg (aka Romanian Deadlifts)

 

Dumbbell shoulder presses

 

Step Ups with Dumbbells

Bent Over Row

Lunges with side twists

“T” Push-Ups

Stability Ball Crunches

Side Steps w/Resistance Band

 

Stability Ball Back Crunches

Clams with Resistance Band

For anyone who claims that strength training isn’t a good workout, well, there’s a reason I had to strip off my shirt!  Our basement is about 60^o degrees and I broke a sweat halfway through my workout.  Whew!

So far it’s been fun just doing what I want when I want!  I felt pretty good after my workouts this week.  Let’s hope the trend continues for as long as it can.