I'm Running Again!

Guys! I’m running again! Woohoooo! Just in time for freezing wind and single-digit temps (anti-woohooo!). No but really, I don’t care if it’s negative a million – I am fully functional and able to put one foot in front of the other, so life is pretty freaking good again. Finally.

Don't be deceived by this sun-shiny day. It is 7 degrees with wind-chill.

I’m taking things slowly slowly – just three miles at a time for now, plus plenty of continued strengthening and stretching exercises.

What was my most recent “problem”? Ugh it barely even matters anymore – basically I started running again (pretty hard) back in August after months off (traveling), while at the same time starting school and sitting allllll day long. Result? Super-tight piriformis problems, which led to hip flexor problems, which led to minor low back problems, which, exacerbated by a soccer game, led to major low back problems, which led to nerve damage (I couldn’t feel the outside of my left foot). I know guys, I know. My life is a saga.

Moral of the story: when you start running again after a while off, do these Hip Flexor and Piriformis Stretching and Strengthening things every day. EVERY DAY.

And these Strengthening and Activating Your Glutes things every day. TWICE A DAY.

That's what I've been doing. And along with weekly incredibly painful massage (literally -- imagine a large PT leaning all his weight onto his elbow, digging into your piriformis), and yoga, it worked!

Like I said, I've been running just a little bit at a time. So I don't have any super-exciting routes to share with you -- just this lovely 3-mile out-and-back on the Minuteman Bike Path. (At this point, any and all running is lovely to me, even though it's difficult and awkward and freezing outside.) The nice thing about being in school is that I can capitalize on light and mid-day relative warmth and do this run in the middle of the day. 

Route details here.

Not running at all this first grad school semester has been interesting, and not an experience I would like to repeat. I don't NEED running -- this semester shows that I can cope with all the stress (intellectually, socially, and physically) a-ok without it. But everything is just so much better with running!

I'll end with wishing you a Happy Thanksgiving! There are just so many things to be grateful for!

IT Band Knee Pain (Foam Rolling, Stretching, and Strengthening)

Life Rule: If something hurts, you should probably just foam roll it.

(source)

Foam rolling addresses muscle tightness/knots/scar tissue by literally rolling them out (I’m not saying it’s fun, but it is effective). And that fabulous foam roll is especially effective for Ilotibial Band (IT band) problems, which in my experience account for about 90% of running problems.

So the dreaded runner’s knee? Nope not a thing. Your IT band is tight. Hips hurt? Again, probs your IT band.

I’m blogging about this now because, well, my knee hurts a bit. But don’t worry, this is a constructive post, not a whiny one! Basically, I’ll do the Googling so you don’t have to.  (So says the girl immobilized by the ice pack tied with a scarf to the side of her knee.)

What is an IT band?

The Iliotibial band is a layer of connective tissue that goes from the lateral hip and attaches down below the outside of the knee. Runners usually feel IT band pain in the side of the knee, but it can also hurt up in your hip where the IT band connects.

What causes it to hurt? 

• Muscle imbalances (Quadricep muscles that are too strong in relation to the Gluteus Medius and Minimus);
• Running downhill fast;
• Running on flat even surfaces (i.e. pavement) while heel-striking/over-striding.

How do I treat this problem?

1. Rest. A couple days off to let the area calm down should do it. But time off without any foam rolling or stretching probably won't do anything.

2. Foam roll. Aah the aforementioned foam roll. There could be a knot at anywhere between your hip and your knee, so just use the foam roller to find it, then roll over that place repeatedly until you want to cry/scream/have to stop (I told you it’s not fun).

• Sidenote: I had an injury in college that was originally diagnosed as a knee problem. So I did the prescribed stabilizing and strengthening exercises for a couple weeks, but it did not get any better. Then long-suffering ever-patient cross country athletic trainer (God bless Brian for not murdering all of us) decided to start back from square one and re-evaluated me. He was testing the muscles in my leg when he came across a giant knot – Mollie, what is this????? Ummmmmm? My leg is just like that? No. And then we progressed to an extremely bruising series of Active Release massages and a lot of “foam rolling” on a PVC pipe. Painful, but it worked!

3. Stretching (source)

• Stretch #1: Pull foot up toward your butt. Cross your uninjured leg over the injured leg and push down, hold for 30 seconds.

• Stretch #2: Cross injured leg behind and lean towards the uninjured side. This stretch is best performed with arms over the head, creating a "bow" from ankle to hand on the injured side (unlike how it is depicted).

• Stretch # 3: Cross injured leg over the uninjured side and pull the leg as close to your chest as possible.

4. Strengthening

• Side leg lifts: Lie on the ground on one side with legs straightly aligned. Contract your hip muscles to open your hips and raise your top leg. Keep leg straight and lift to a 45-degree angle from the ground. Pause for one second, then slowly return your leg to the starting position.

• Standing side leg lifts: Stand with both feet together. Lift one leg out to the side while keeping your body upright (don’t lean!) It is more important to maintain good form than to lift your leg high. Slowly lower and repeat on the other side.

• Single Leg Step Up

Also read my post: “Hip Flexor and Piriformis Stretching and Strengthening.”

How do I prevent this from happening (again)?

• Get off the road or treatmill and run on uneven surfaces (grass! trails!) to strengthen your balancing muscles.
• Avoid over-striding and heel-striking.
• How old are your shoes? How many miles are on them? Could it be time for a new pair?
• More info from the Runner's Corner.

Hope this is useful!

For Runners: Strengthen and Activate Your Glutes

Well I’m still trying to run.

Recently my piriformis has been very very verrrrryyy tight and painful. I stretch it, and then it tightens up again. I foam roll it, and next day I’m back to square one of ickiness, relegating me to long lonely pool workouts or short painful run attempts (not advisable).

Turns out, this is most likely a new iteration of an old problem: when running, my glutes don’t engage (translation: I have a lazy a**). They are strong, but they just don’t “fire” at the right times, putting all the strain of my stride on my small overworked pitiful piriformis muscles.

This is actually a really common problem for people who sit at desks all day, and/or if you have tight hamstrings and hip flexors (which applies to most runners).

The good news is that I’ve fixed this problem before and I will do it again! The secret is to do these exercises before running or pooling or whatever you’re doing. It’s a reminder to your muscles that they need to work now!

How to strengthen your glutes:

(Shout out to Dr. John!)

The Quadruped Hip Extension

1. Start on your hands and knees, making sure everything is square and lined up.
2. Tighten your core and contract your abs to stabilize the spine.
3. Focus on contracting the left glute (you must focus on contracting before you lift your leg!). You may need to place your hand on your glute to be sure it contracts.
4. Slowly lift the left leg up while keeping a 90-degree bend at the knee.
5. The left thigh should be nearly parallel with the ground.
6. Slowly lower to the start position and repeat 10 reps per side.

The Bridge Exercise

1. Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.
2. Tighten your abdominal and glute muscles.
3. Raise your hips up to create a straight line from your knees to your shoulders.
4. Squeeze your core and try to pull your belly button back toward your spine. Focus on keeping your hamstrings relaxed. The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds.

The Single Leg Bridge Exercise (more advanced)

1. Lay on your back with your knees bent and your feet are under your knees.
2. Tighten your abdominal and glute muscles and slowly lift your hips up to create a straight line from your knees to shoulders.
3. Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the leg back on the floor and do a double leg bridge until you become stronger.
4. Hold to position for 10 seconds and lower. Repeat with the opposite leg.

Do these exercise in combination with the Hip Flexor and Piriformis Stretching and Strengthening that I blogged a few weeks ago.  It’s really not very much – just 8 things total – but if you’re going to prioritize, I suggest focusing on stretching your hip flexor and piriformis and the quadruped hip extension (above) before and after every workout.  

Hip Flexor and Piriformis Stretching and Strengthening

Almost all of my running injuries stem from one problem area: my right hip and hamstring. My most recent injury iteration is a pain in the hip flexor (psoas major and/or illiacus if you want to get technical), so I’ve been dealing by:

1. taking time off running,
2. stretching,
3. foam rolling,
4. and strengthening. 

Injury treatment is very personal – everyone has different issues – but the following stretches and exercises are pretty standard and might be worth considering even if you’re not injured. (Had I been stretching my piriformis none of this recent business would have happened.)

The following are a few of the stretching/strengthening exercises I've been doing at least once a day. Disclaimer: I’m just a runner, not an athletic trainer or doctor.

Stretching

Hip Flexor:

As seen in the picture, go into a lunge position.  Keep your front knee at a 90 degree angle, keep your lower back straight, and gently push your hip flexor forwards while you lean back slightly.  You should feel a light stretch in your hip flexor.

Hold the position for 5 seconds, go slightly further into the stretch for 5 seconds more, and go slightly further once more for 5 seconds.  Alternate legs, and repeat twice more for a total of 3 sets for each leg. (source)

Piriformis:

Starting Position: Standing at table of hip height, place right leg on table with knee bent and the hip externally rotated so the outer low leg resting on the table. The standing leg is in parallel and the torso is square to the working leg (Figure A). Hinge forward from the hips with the back straight and rest your hands on the mat (Figure B). All motion comes from the hips, so the spine should not be curved or arched.

Then perform the same stretch with the standing foot turned out with the body facing in the direction

the toes are pointing (Figure C). Then hinge forward from the hip with the back straight (Figure D).

 

Last, perform the same stretch with the standing foot turned in with the body facing in the direction the toes are pointing (Figure E). Then hinge forward from the hip with the back straight (Figure F).

I hold each stretch for about 3 seconds, then hinge back up, then repeat about 5 times. (source PDF)

Foam Rolling

I've been rolling out my quads, piriformis, hamstrings, and IT band. Read my article about foam rolling here, and check out the slideshow to see pictures of how to foam roll.

Strengthening

Glut:

(source)

Hip Flexor 

Starting Position: Lie on your side on a mat/floor with your legs lengthened straight away from your body. Stack your feet in neutral position. Your lower arm can be bent and placed under your head for support. Your upper arm rests upon your upper hip. Your hips and shoulders should be stacked up and aligned vertically to the floor. Your head should be aligned with your spine. Engage your abdominal muscles to support your spine.

Upward Phase: Exhale. Gently raise the upper leg off the lower leg. Keep the knee straight and the foot in a neutral position. Do not allow the hips to roll forward or back. Both knees should be "looking" straight ahead. Continue raising the leg until the hips begin to tilt, the waist collapses into the floor or until your feel tension develop in your low back or oblique muscles.

Downward Phase: Gently inhale and return the leg to your starting position in a slow, controlled manner. After completing your set, roll over and repeat with the opposite leg. (source)

Thank you.

A huge thank you to everyone who commented yesterday! Your love and support really means a lot to me. I try not to whine too too much on ERR, but sometimes I think it can be constructive - hearing about your experiences is really helpful to me, and maybe to some of you too. (I will be referring back to the nice things you said next time I’m feeling bummed.) So again, thanks.

In response to some of your excellent suggestions, I am PT-ing it up over here: stretches and strengthening exercises, plus some super-fun deep tissue massage.

I thought maybe I’d take it easy this week and be able to run Cherry Blossom on Sunday despite my problems, but I’m not interested in doing a race for the sake of finishing (if I wanted to run a slow 10 miles, I could go do that for free), and I’ve never been the kind of runner who can pull a good race out of the air. So I am officially out, and that is ok.

I don’t want to over-exaggerate the severity of the situation. It’s really not a bad injury (most likely a combination of strain and muscle tightness) just incredibly bad timing.  

As for actually quitting running…let’s be real, that’s never going to happen. I may briefly give up hope, but I am physically/emotionally unable to stop trying.

My recovery plan commences now: one week of complete time off with lots of stretching and massage, then starting back with three days of low-resistance spinning, then back to running. If all goes to plan I should be running again by next weekend. 

Good luck to everyone racing this weekend!!!

New Running Orthotics!

I have incredibly strange feet. In technical terms, I pronate a lot. Every physical therapist or athletic trainer who’s ever looked at me thinks they’ve discovered the diagnostic jackpot when they look past my hips/hamstrings/knees/shins and get to my feet.

Mollie, wow, do you know about your feet??? They ask in consternation, with a hint of glee at their discovery.

Yes. I dash all hopes of uncharted territory to the ground. I’ve been wearing special made orthotics since I started running in Junior High.

That usually ends the discussion –- my feet are strange but someone else has already addressed the issue -- and the well-meaning PT or AT moves on to other potential injury-causing culprits.

But what if it’s been my feet all along?

When I went to see John about my hip/hamstring problems, he very quickly honed in on my feet (he is a chiropractor and Certified Chiropractic Extremity Practitioner - aka foot expert). But instead of accepting that my current orthotics were good, he tested them to make sure.

John did a series of very simple strength tests, first barefoot, then in my orthotics. And lo and behold we found that they’re not good at all! I was much stronger without orthotics than with them, when it should be the opposite.

To make my new orthotics, he measured the degrees my feet are “canted.” For those of you in the know, my feet are at 15 degrees and 12 degrees (normal is 4). For everyone else, that just means that my foot and arch tilt in.

Then, holding my feet in a neutral position, he molded them in foam.

Less than two weeks later, a box arrived on my doorstep – new orthotics, ready for running!

I took them out for a 7-miler on Sunday. They definitely felt different than my old orthotics, but not uncomfortable or overly strange.

And on Monday night I brought them to John along with my old orthotics. We did the same strength tests – this time in my old orthotics then in the new ones. The difference was huge. It’s too early to tell you if these new orthotics will change my running life…but right now I’m feeling pretty optimistic!

Do you run with orthotics? Has anyone checked them recently? 

Cross-Training, You Have To Work!

There are two approaches to cross-training: as a regular part of your training, or as a workout of last resort.

It can be incorporated into a complete training program (much like the OJ in a complete breakfast!) as an added benefit. Running every day is great, but it’s even better to bike or pool or lift or swim on occasion to strengthen muscles not directly related to running. Cross-training also gives you days off of the pounding of running without missing working out. Overall cardiovascular fitness and muscular stability is the goal.

Despite all of this, cross-training is the bane of my existence and I avoid it like the plague (sidenote: who doesn’t avoid the plague???)

I see cross-training as an act of desperation - the only time I really cross-train is when I can’t run. I see time on the bike or in the pool as a place-holder for running – something I don’t enjoy but do to maintain my fitness (and sanity) when I’m not out pounding the roads and trails. (Right now I'm trying to be smart and alternate running with cross-training days.)

I’ve said it before and I’ll say it again – I love to run, not just to exercise and I believe there is a distinct difference between the two.

But when I need to cross-train I will do it. And if I’m going to do it, I’m going to do it right. No leisurely bike-rides, no slow-motion pooling – I make it hurt because I may as well get as much out of my time in an icky place as possible!

If you’re used to running, you know what a solid run or workout feels like. You know that if you’re absolutely gasping for breath you’re probably working too hard, and that if you can carry on an easy conversation it’d better be a recovery day. But when you’re cross-training sometimes it’s harder to judge. Just how hard is too hard? What’s too easy? Obviously it depends on what you’re doing and what kind of day and week you’re having, but I have a few standards to determine if I’m getting a worthy workout.

In college I asked my coach how to know if I was doing enough on the stationary bike. His advice, though mildly horrifying, has stuck with me: It’s hard to get a good full-body workout on the bike, since it’s mostly your legs. So to know if you did enough, when you get off the bike you should be surrounded in a pool of sweat.

The pool is even trickier. You can’t tell how much you’re sweating, since you’re in water. So I judge it by how out of breath I am. 

Pooling is my preferred cross-training because it’s the closest thing to running. So I try to get myself just as out of breath in the pool as I would be on a run. This can be hard to achieve, since it’s easy to feel like you’re doing a lot just by moving around in the water. But forward motion isn’t the goal and it isn’t enough – by the time I’m done with my hour in the pool I should be tired, and when I get out of the pool my legs should feel shaky.

Just like when I'm running regularly, I like to have a structured plan for my cross-training workouts: I alternate easy, long, and hard workout days to keep things interesting and reward myself for good workouts.

In conclusion, don’t waste your time with leisurely workouts! Don't fool yourself into believing that an hour slowly swishing through the water equates to an hour-long run. Make the most of your cross-training so that you can get back to running fast asap!  

Running Smart

It’s been a rough long while for me running-wise. So I just want to say, in case you have any doubts, that I love love LOVE running! I wish I could honestly blog about the gloriousness of  working out every single day because running is glorious!

But in all honesty, the journey through injury and recovery is a long and arduous one…

Back in November I shared Wise Words on Days Off. Starting in May, there was Hope and Physical Therapy and The Comeback, but I got Overexcited: Too Fast, Too Soon. Then I wrote some very wise words about How to deal with aches and pains when you’re getting back into running. And then there was my First Track Workout (yay!), shortly followed by A Story of Running AWFULNESS. It's been quite the saga, to say the very least.

And now I have another to add to the saga – let’s talk about Running Smart. Because I think I’m a pretty smart person…but oh man! When it comes to running, apparently I am dumb dumb DUMB! While thinking I’m making good training decisions, I make bad ones. Even when I think I’m being smart, and taking it easy, and heeding my own good advice…I’m often not. So here I am, back again like a teenager’s mom, telling you to make good choices!

There’s just something about loving running and wanting to run so badly that clouds your perspective on reality.

SpeedyKate and I realized this as we both had to drop out of last night’s workout. We are supposed to be intelligent…but when we voiced our problems, the absolute absurdity of our logic (or lack thereof) became apparent.

Me: Well my shin’s been hurting for like a month, and my hamstring isn’t feeling too hot, and yeah I kinda limp around my apt. in the mornings…but for some reason I thought I could run mile-800-mile-800 tonight! WTF?

SpeedyKate: I had to stop a couple times during my morning run today because of pain…and after the first mile tonight I was kind of limping…and now my shin and my foot and hamstring aren’t feeling too awesome…so after 3 repeats I thought I’d stop.

Both of us: Wow…when I say that out loud I hear how absolutely ridiculous I sound! What was I thinking?????

We know that we shouldn’t run through pain. We know that we should stop before limping forces us to. We know that a day off now is better than weeks off later. 

We know, we know, we know, but somehow logic and reason escape us in matters of running. 

I realized last night that when I’m completely honest and voice the state-of-Mollie aloud, it’s a lot easier to make good choices. Once I told SpeedyKate about how I felt and why I had to stop, it made sooo much sense! From now on I’m going to try doing that. And if I need someone else to weigh in and tell me that I’m being stupid, I will tell SpeedyKate.

So here’s to running smart and being honest with ourselves! 

And if you have no idea what kind of running mentality I'm talking about, read Jess's article: Man v. Mileage.

How do deal with aches and pains when you're getting back into running

Whether you’re an experienced runner making a comeback, or a newbie getting into this glorious sport for the first time, minor aches and pains can put a cramp in your running style. The trick is to know how to deal with them.

The most common cause of getting-in-shape injury is doing too much too quickly. Running does put new stress on joints and muscles unaccustomed to activity, so make sure you are easing into your mileage.

I have extensive experience getting into (and out of) shape, so here are a few tips as you make the transition from couch-potato to runner:

1. Start your runs slow. There’s no need to run out the door at tempo pace, so give yourself time to warm up. Run slowly for at least 5 minutes before speeding up to your normal pace.

2. Cool down. After you're done running, walk around the block, or for however long it takes your core temperature to cool down and your muscles to relax. This is most important when it’s hot outside! (Anyone who has jumped straight into the shower after a hot run knows that you come out almost as sweaty as you got in!).

3. After your run, stretch. Make sure you do your IT Bands (watch the video), quads, hamstrings, and hip flexors. 

4. Ice any sore spots after you cool down and stretch. Ice helps with recovery and inflammation, so that you’ll be ready to go for your next run. For more on icing, check out this article.

5. Keep a training log. This can be as complicated or as simple as you want. I just note down how long I run every day (time and distance), and any outstanding notes (for example: 6/8 - run 30", 4 miles, hamstring pain). Total your mileage every week to track patterns in your training. If your knees/hamstring/shin/whatever hurts more one week, you can look at your log and see what you did to cause that extra strain (maybe you doubled your mileage that week, or you ran much faster than normal).

6. If something really hurts, stop running. It's better to take a few days off when something hurts a little than to take MONTHS off once it gets bad enough to hurt a lot (case in point: me). If you’re in pain take 3 days off, then go for a test run. If it feels better, run every other day for a week and then re-evaluate. If it still hurts, continue to take time off.

In the happy news department - I ran an extremely necessary 7 miles last night! (Necessary because of crankiness, and a cookie-licious fatstorm.) It didn't feel exactly physically good (I am totally out of shape) but mentally, it was AMAZING. 

Hope and Physical Therapy

I know there’s been a lack of running posts recently. One reason is because I’ve been pouring my running-thoughts into my Examiner page (please subscribe, or at least check it out!). But the real reason is that I haven’t been running.

And trust me, no one is more upset about this than I am.

This is the longest-lasting running problem I’ve ever had. I kept thinking it was getting better, that it must be getting better. But no. 

My most recent recovery plan was given to me by my college athletic trainer in Boston (I actually do more there than just eat dessert): one week off completely, two weeks of cross training. So I did that, then went out for a test run only to learn that nothing had changed. No better. No worse.

 ArrrrggggggGaaaaaahhhhhhhhhh.

What’s a runner to do?

Answer: Descend onto a deep dark pit of misery.

And deep and dark this pit was. (I’m not recommending this. Just stating a fact.)

I mean, it got to the point where I was walking down the street in my fat pants (ugh that hurts to write, but not running + this = fatpants. Let’s be real here.), and hating anyone and everyone who was out running. From casual joggers with fanny packs to elite athletes, I hate them all. Because they can run and I can’t.

I don’t absolutely 100% need running. I can be a person without it. (Though I do have a hard time being my usual pleasant self.) But I love running, and I don’t like being without it.

BUT as of Tuesday night, there’s hope again! My pelvis might be tilted. (OMG turns out The Importance of Being Even may apply to my hips!) And doing these physical therapy exercises twice a day (and biking – ugh, kill me) might be the fix I need.

I’m not going to cry Miracle! until I’m out on a 100% pain-free run…but let’s just say I’m hopeful. Things are starting to look up.

Read more about pelvic biomechanics here. 

• Lie on involved side.

• Bend knee of upper leg, placing foot flat on floor in front of lower leg.

• Keep involved leg straight.

• Lift leg upward.

• Return to starting position.

Perform 2 sets of 10 Repetitions, once a day.

Perform 1 repetition every 4 Seconds.

• Lie on right side with knees bent, feet together.

• Lift left knee upward.

• Lower and repeat.

• Repeat exercise lying on left side.

Perform 2 sets of 10 Repetitions, once a day.

Rest 1 Minute between sets.

Perform 1 repetition every 4 Seconds.

• Lie on uninvolved side, with lower knee bent for stability.

• Keep knee straight on involved leg, lifting leg upward.

• Return to start position and repeat.

Do not roll trunk forward or backward.

Perform 2 sets of 10 Repetitions, once a day.

Perform 1 repetition every 4 Seconds.

• Half kneel next to chair as shown with left leg up.

• Rotate kneeling leg outward.

• Place right hand on muscles on side of right thigh.

• Flatten back by tightening abdominal muscles.

• Move hips forward and shift hips to the right until a stretch is felt in outside

of right thigh.

• Repeat for left leg.

Perform 1 set of 4 Repetitions, once a day.

Hold exercise for 20 Seconds.

• Lie on table or firm bench with half of your thighs off table.

• Position both knees on chest.

• Flatten back against table.

• Lower left leg while holding right leg to chest.

• Return to start position.

• Repeat with other leg.

Do not allow leg on chest to fall outward.

Perform 1 set of 4 Repetitions, once a day.

Hold exercise for 20 Seconds.

• Lie on back with one knee bent.

• Lift buttocks off floor.

• Return to start position.

Maintain neutral spine.

Perform three sets with each leg.

Perform 2 sets of 10 Repetitions, once a day.

Rest 1 Minute between sets.

Perform 1 repetition every 4 Seconds.

• Lie on back, knees bent, arms at side, feet flat on floor.

• Begin in neutral spine.

• Inhale, and start at tail bone and raise on spinal segment at a time until

weight is supported on feet and shoulders.

• Exhale and lower one spinal segment at a time starting from the upper

segments to the tail bone.

• Repeat.

Perform 2 sets of 10 Repetitions, once a day.

Rest 1 Minute between sets.

• Lie face down, knee bent on involved leg.

• Lift leg upward.

• Return to starting position.

Perform 2 sets of 10 Repetitions, once a day.

Rest 1 Minute between sets.

Perform 1 repetition every 4 Seconds.

And I guess I should say: These exercises were designed for me and are to be used only under the direction of a licensed, qualified professional. 

But do what you want.