"Confessions of a Coach" -10

I have to tell you my stomach is in knots! The Labor Day 15k is next week and Coach Phelan wants me to Race It! What the heck does that mean, "Go for 1st place!" It's funny, but I tell that to my runners all the time about an upcoming race, "Run it for fun, use it as a training run, or Race It." I'm trying not to a put a time on myself, but I can't help it with all the training I've been doing. I am hoping for a better time than my last 15K (I averaged an 8:41 pace per mile). I started my training in May for my quest to become qualified for the Boston Marathon. I've been training hard and have been able to follow the schedule since July 1st. :) For the last 8 weeks, I've run 17-18 miles every Saturday or Sunday (as my long run), 9-mile tempo runs every week, and I even got to 14 hill repeats on Flagpole Hill - now that's 14 repeats "The Phelan Way." Plus all the other runs. Hmm, still not much bike action - oh well! Also, I've managed to keep up with my training schedule - minus my training buddy :( Man, I miss him! He's a lot faster than me, but it helped having someone to start with and knowing someone would be at the finish...waiting. I have my Runwell group and then I have my VIP running Group. The Vip group have really helped, knowingly or unknowingly, they have stepped up and offered to meet me at different times on my runs - Thank you!
A Big, Big, "THANK YOU!" to Teddi - She's been meeting me in the early a.m hours at Flagpole Hill! I'm afraid of the dark and Yes, the "Boogie Man!" Sweet-sweet Teddi! Like the old saying goes, "If there is a will - then there is a way!" I apparently have more will than I thought! Well, I have to on this deal. Because of my big mouth, I've told everyone this is my goal. All my Runwell Runners are getting WAY faster (so I need to up my game) and how can I expect my runners to push pass their limits, unless I'm willing to do the same!
So, I got a good solid several weeks of hard-core training. And Now, "a race", to see where I'm at! I know - I tell this to my runners all the time, "don't worry, just run it - run it smart - start slow/finish strong - run it hard!" Blah, Blah, Blah. But honestly, I'm freaking out! :) I even thought, "Maybe I should pay someone to pace me. Is that legal? Goodness! It's just a local race not the Olympic Trials." But I can't help having expectations. I want to see some good results! Now, all I can do is my part to prepare for the race: rest, fuel myself like a runner, run easy the week of the race, get a lot of sleep, and come race day..."I will run 'till I puke". With the way I'm feeling right now, it might happen before I even start running. I let you know how it goes!

Confessions of a coach-9

**JJ and Bryan**

It's been one week since my last Confession, and I've been all about rewarding myself for my hard work outs. :) Now this is rare, but I was trying to be a wise student, by rewarding myself after my 18 miler. I was lying in my bed, watching TV with my laptop snuggled right up against me when I got a disturbing email, "You're going solo now, better find another training partner." It was from Coach Phelan. What!?! Then, I saw a post on Facebook by Coach Bryan, about how he injured himself at Kickball!?! Yes, KICKBALL! Isn't that what you played in the 1st grade or something? I mean "Kickball"! What the... Oh no, Coach Bryan is a running machine! Bryan has been a soccer coach and a player for over 25 years, and then added running a few years back. His running career has been so impressive with all the breakthroughs he's had. He's been my hero in our training to get to Boston. Watching his improvements, by him simply following the training schedule (hmm, which I still might have issues with) has been inspiring for me and so many other runners. And now he is injured! I felt really bad for him. The whole group has been worried and upset. Okay, now we can all breath a little easier - Coach Bryan went to the doctor and this will only a be a small set back. He's just out a few weeks! He is an awesome runner with a good base and he will only come back stronger!
Thank goodness!

Again, something I learned from the "El Scorcho Midnight Hell Run" (and by the way, my foot might never be the same), I have to be real careful with races and other sports I engage in while I'm in training. Marathon training really puts your body through some stress. So, think twice before you sign up for a race, run trails, go mountain biking, try hang-gliding, enter an ultimate fighting contest, and I can't believe I'm adding this sport to the list...Kickball! I'm sure Coach Bryan's Kickball days are over, just like my midnight trail days are over - well, that is until I complete my Goal Race. :)

Confessions of Coach-8

**Grandson Sean William and Mimi**

I don't want to get too excited, but I think I might have had a Mental Break Through!!!
(No - not a Mental Breakdown!) Thank Goodness, I was ready for one and I'm sure most of you who have been listening to me complain and whine about my training were ready too. Just recently, I had a really bad running experience. I was barely able to hang-on to my tempo pace and for the last mile I was in tears. I was in fear that I might have taken on more than my body could handle. I truly didn't know if my problem was mental or physical. If it's mental, then I need to work through it. If it's physical, then we (my Coach and I) need to adjust my schedule. I decided not say anything to my Coach for another month and to continue following the schedule. So instead, I emailed one of my good running friends, who just happens to have a lot of running experience. He had great words of wisdom on my last breakdown - that time it was physical. I wasn't fueling my body properly. Well, his response got me again! "Your a tough cookie, and I'm sure most despair is mental." Shazam! Just what I needed to hear! He also gave me several great tips on how to immediately reward myself after a hard workout or a tough week of training.
There's no doubt that when you are training, especially for a specific goal, you have to be focused and remain committed. However, it's important to reward yourself. I was running in the AM and the PM, running to work, writing about running, watching people running, getting my bags packed for running, shopping for running fuel, thinking of how to train Runwell Runners to run better, and getting to bed early for a good night's rest to run again tomorrow! Run, Run, and Run Some More! Well, no wonder I was mentally running out of strength!

If you run yourself into the ground - You will never get to run your race!

So, on that note, what are you doing to reward yourself for all your hard work? I wish all this wisdom was coming from me, but it's not. Although, it is passing through me. However, I'm wise enough to listen and willing enough to try some new solutions.
Here are some good suggestions:
*treat yourself to a Cup of ice cream *chill back on the couch and listen to some of you favorite music *read a non-running book :) *be a couch potato for a night *get a pedicure or manicure * have a girls night out or a guys night out or both! * get a massage!
So, don't skip your rest days and make some time for the fun stuff. It has totally changed my attitude. (That's right - Totally) The next night for my easy run. I actually ran easy and it was the first time in a few months my foot didn't hurt! Amazing! The next morning I tackled Flagpole Hill and completed all of the repeats with no foot problems! I knocked out my 18 miler! (well sort of) I've been hitting a mental wall at 16 miles, but this time, I went at a slower pace and managed to get through the last few miles without hating everyone I could see or think of! Isn't that nice? Yippee! I took myself to a Sunday afternoon movie: "Julie and Julia" - a super sweet and cute flick! And just by rewarding myself, that in itself has helped me refocus mentally and recharge physically on my training. While I'm scheduling out my week, I'm going to be sure to include a few hours of "Me Time". I will leave you with one more thing - a quote from Elvis:

"The mind is a powerful thang.
It can work for you or against you, be careful how use it!"

Run Always. Runwell

Coach N-

Confessions of a Coach #7 :

There's no doubt in my mind now that coach Phelan is insane when he is preparing my training schedule! I've accepted running 6 days a week, including 15-18 miles every Sunday, 9 mile tempo runs, and speed work. I've even accepted the bike riding, although I haven't be able to do it! I have to tell you, I am proud of myself this month. I've followed the schedule for the entire month of July-Yippee! Coach Bryan has been able to follow the schedule since May, including the darn bike rides. Guess what? Coach Bryan has gotten faster and is going to improve even more. Now let's talk about the August Schedule. Just when I started thinking I might be getting a handle on this training, Coach Phelan hit me right between the eyes! First, he starts off with a comment of "Yep, time to buck up, girl." Boy, a lot of thoughts came to mind after he said that, like ... maybe I'll take some boxing classes and I'll show you "buck up, girl". It's probably best that I not share all of my thoughts here. Anyway, he added Hill Repeats starting at 8 building up 21 - LOL Yeah, right. A Saturday long easy run with my Runwell Group and follow that up on Sunday with my normal 17-18 mile long run!?!
WOW! That's all I can say right now. WOW! Can I do this? That was the question racing through my head. Can I really do this for 5+ months!?! He sent the schedule out the day after I watched "Iron man" on TV. That's called perfect timing. What these Athlete's do is amazing! What's even more powerful is the way they do it! Each one has a story, their own story, and each story is just as powerful. On the first run of our Newbie Series, Coach Kristi asked the Newbie Group, what is your #1 reason for running? Each newbie answered and each had a reason and a goal! Don't forget that reason, write it down! Your mind will play games with you and try to talk you out of the workout needed that day for you to reach your goal. Each time I receive my new Schedule, my first thought is; "How can I do this"? Then, I complain to any one that will listen. For at least a few days! But then I do it! I will write once again: One of the greatest things about running is the self-discovery and self-confidence that comes from getting your body and mind to accomplish what once seemed impossible. So each month, the answer to my question, (after a few panic attacks), is "Yes, I can do this", one run at a time, one week at a time, one month at a time, and now one hill at a time. OK - Guess I better go hit the Hills!

Confessions of a Coach - 6

Well, El Scorcho seriously messed with my mind and was kind of cruel to some of my body parts! The race is awesome, but it is an adventure race. Considering all the training I'm doing, with one big goal in mind, I shouldn't have signed up for this one! My feet and thighs hurt! I guess running on dirt trails, instead of the hard streets, that I'm used to, really caused my feet some pain. I will be fine and will not back off my training. But it did leave me with an unexpected mental burn out. The first thought that crossed my mind, after finishing old El Scorcho, was "Man, I don't want to run for 2 or 3 weeks". I haven't experienced that feeling in a long time. Right when I'm starting to feel good about truly following my training schedule (still minus the bike rides), I go and think it's a good idea to run some crazy race at midnight ! The good news, if you want to call it that, is being burned out is part of training and part of being a runner. My solution, as always, has been to show up for my training runs, no matter what and run (unless I'm seriously injured). My next step was to Google "mental burn out for runners". I found a few good links - see below. Also this reminded me, when I'm training for one big goal, I need to be careful to pick races that are in-line with my ultimate goal. I can assure you, an adventure race like El Scorcho was not in my training schedule to become Boston Qualified. Take a few minutes to look at some of the links I have posted. There is some good information, regarding "Mental Burn-out or Mental Blocks" for runners.

Confession's of a Coach-5:

Okay, so far this month, I've done pretty well! I've managed to follow my really big overwhelming training schedule! Yippee! I've gotten in a few 15 milers, some 9 milers with tempo training, speed work, and a few runs with my Runwell Training Team. I even got one of my bike rides in! As of July 1st, I've been able to follow the schedule. I've had to switch most of my evening runs to early morning runs. I am trying to balance my training, Runwell Training, and some social - family time. It's been a mental challenge for me! I have realized that I have been trying to find a way not to succeed - Old habits. Before I took up running, my life was a continuation of good starts but never finishing. A lot of great ideas for myself, but I would find reasons not to finish. When I started running, some years ago, the idea of training as a runner came to me from left field. I promise! - that thought was not even on my radar. Amazingly, that has been the one thing that I started and I have continued with consistency. I picked a goal, trained for it, and TA DA...I finished what I set out to do. That one theme has overlapped in all my affairs! That's a great thing. Along with that, it has empowered me to become a risk taker in life. Now, I put myself out there and it's exciting to see what happens. Let's face it, challenges are a lot easier if you just give up! It takes a tremendous amount of courage to keep trying, while not knowing if you will succeed. Starting Runwell Training was another big risk. You will hear me say, again and again, that running is more mental than physical for me. So with all my fears and excuses in my arsenal, I decided to go back to one of my old motto's; "Bring the body and the mind will follow!"
I'm having to do a lot of self-talk just like the speeches I give to new runners. Show up! If you show up for your training runs, guess what? - You become a better runner. If you follow the training schedule, you will hit your goal. On top of all that, it's forcing me to get more sleep and fuel my body properly. There is no way that I can perform without rest and fuel. Okay, I can assure you that I'm not through talking smack about the training schedule and I'm still a little convinced that Coach Phelan is crazy when he is making up my schedule. However, my mantra of "Bring the body and the mind will follow!" seems to be working right now...so I will keep using it. There's more coming later, but for now... I've gotta run.

Confessions of a coach part 4:"

Confessions of a coach part 4:"I'm starting to feel like a real athlete...well this week anyway!" That's what I wrote last week. Well, not this week. I can't even call my mistakes this last week Rookie mistakes. Rookie mistakes are just simply not knowing any better. Mine are what we call insanity! I've made the same mistakes over and over again. I preach and preach about the importance of getting the right shoes and replacing your shoes in a timely manner-right! You always hear me saying..."Shoes are the Number one reason for injuries. You must take care of your feet!" The whole time I'm telling you this, my shoes are about 5 to 6 months old! I never buy two pairs at a time - like the pro's tell you and like I tell you as well. I never remember to write down the date I buy them and I always end up paying the price! Here is one of my Golden Rules, do what say, not what I do! I started having some foot problems-duh! I let Matt pace my tempo runs (never let Matt pace you, unless you are ready to run 7:30 per mile pace). Anyway, that's when I realized the problem. Oh, it's about time for some new shoes. A few days later, Bryan and I were about five miles into a 13 mile run when I decided to stop and change the way I tie my old shoes-duh-duh. The result was foot cramps for the rest of the day. The only smart thing I did do was not to run on Monday. I wanted to make sure I was right about needing new shoes! (duh-duh & duh!)OK, let's move on to the next one. Monday night was Bryan's Birthday party. Along with running and Starbucks, hanging out with friends ranks right up there as one of my favorite things to do. I like being one of the last people to leave a party! I sat there until 11 pm, knowing I had to be up at 5 AM to run. Not just for a run, but for Speed Work. Also, I knew that once I got home, I would not be able to resist uploading pictures from the party to my social network sites! 5 AM came really fast! I was suppose to do 6-800's...but, I was running short on time, so I didn't properly warm up with a mile or two before doing my Speed Work. I wouldn't let any of my Runwell Runners do any type of workout without first doing a 1 mile + warm up. Go out the first couple of miles Easy- warm up, then pick up the pace and run harder. My warm up was more like a quarter mile. It was almost enough to wake up my legs and get them mad at me. It turned out to be a morning of mental and physical abuse! I'm amazed at how many self defeating thoughts you can have in under 4 minutes. Well, my Coach got 6-800's out of me, with one at my target time, the rest was, well, I did six! Okay!I'm not going to mention, that while at the party, how I tried to convince Coach Phelan that since I was doing my 800's at the lake, that it would not be 800 meters but more like a 1/2 mile and that my goal time should a little longer-right!?! When Coach Phelan didn't answer and called Bryan over to witness what I had said, then I knew I must be asking a blonde question. It turns out that 800 meters, 880 yards, and a 1/2 mile are in-fact the same distance. So, let's forget I asked that one.So this week, I failed at - resting, training schedule, and speed work. But Hey, I did fuel my body properly all week. Except for Monday and Wednesday, but that doesn't count because they were both Birthday Runs! My training to get B-Qualified is going to be a roller coaster ride. It's weird because it seems I'm much smarter as a Coach than when I am being coached. You runners have to keep up with a lot in order to perform well. So my tips for this week are "What NOT to do", and I'm sure you can figure out what they are from my confessions.

"Confessions of a Coach" part 3 :)

Last Week, Coach Phelan, advised me to ask myself "WHY race in the first place?" To my surprise, it was hard to answer at first or at least get an answer from my heart. I had all the good reasons - a healthy life style, to lose weight , and who wouldn't want to run the Boston Marathon! It is the Super Bowl in the running world. But the "WHY" came down to a simple answer and from the heart. I need the challenge! For myself, Running has always been about the mental benefits I've gained more than the physical. Every time I set a goal and achieved that goal, my thinking and my outlook on life would always change for the better. My first 5k - I became a runner. My first marathon - I switched careers completely. And after awhile, I stopped smoking (that was really Big). Just getting out the door, my first few years of running, was a big enough challenge. The list goes on and on. Every time I have tried to reach a goal - even the times when I didn't reach my goal, but really tried, I would change. Instead of watching life go by, I have been a participant in my own life. Small stuff for some people, but BIG, Life Changing stuff for me. I would have never thought running would do so much!
I've been coasting for a while with my running, setting small challenges for myself along the way like trying to PR here and there and training others. My last big challenge was to run one half marathon a month for six months. I ran 8 half marathons in 6 months, nine if you count my unofficial "Rock 2 Victory" race. I actually ran 15 miles that day - pacing runners and bringing them in! But after 8 half marathons and receiving 8 medals, I was like "Oh, okay". So my "WHY" is simple - I need to satisfy an urge to challenge myself! The Bonus to all of this is that by me being Coached, I will become a better Coach. I will assure you, Runwell Training is going to look different! :)
I'm proud to say, I've ALMOST been able to follow my training schedule. It has to make sense to me or I will not do it! It's now starting to make sense why I need to do a long 14 miler on a Sunday in July, a long tempo run on a Thursday, Track work on Tuesday, and other runs in between. Even the bike rides are starting to making sense. Slowly the lights have been coming on as my understanding of these training techniques increases. "Oh, now I get it!" The problem was that this is so different from how I have trained before. Plus, the plan is not coming from me - and that's the real problem! I will say this much about being Coached; it is hard on me. :) The bike rides, after my runs, have not happen yet! But they will. Clear one hurdle at a time - first get the schedule down and make it fit into my life and then incorporate the bike work. Strangely, by rescheduling my training, I'm running more but starting to have more free time at night! This last week, I've been able to follow the schedule (-bike). I've been fueling body properly before, during, and after the runs. The results have been better workouts and a faster recovery. This stuff really works! I've chosen low fat chocolate milk as my post hard-workout fuel...YUMMY! I mean it's the next best thing to Starbucks after a few hours of running! Balance is the key. Doing my runs, fueling my body like a runner, and resting! WOW, I'm starting to feel like a real athlete...well for this week anyway!
So once again, I'm going to put Coach Phelan's reply out there:As a reply to you looking for your commitment, let me suggest you go to the basic reason of “WHY” you want to run the race.An athlete will do an amazing amount of work inspired by the reason "WHY" they chose to train in the first place. The reason “WHY” will get you up in the morning to run in the rain, by yourself. “WHY” will get through the last few miles of a hot run. Once the reason “WHY” is known and believed, coming from the heart, the brain will justify EVERYTHING else, and make the body follow!
I'm asking you to ask yourself "WHY" you want to run or race. What is your goal ? Find it, put out there and let's DO IT!

"Confessions of a Coach" part 2 follow a Training Schedule!?! :)

Now, my next goal is to manage to get all of my workouts in. My Coach has given me a schedule such as; run Flagpole Hill Repeats or track work and then bike for 30 minutes, run 8 miles on Thursday - with 2 of those miles at *tempo pace and then bike for 30 minutes and follow that with 14 miles and then bike for 30 minutes. There is a few other runs in that as well. I'm like "WHAT!" BIKE!?! 8 miles on a Thursday!?! Does he not know that I have a full-time job, not counting all my runs with my Runwell Runners!?! I'm thinking my Coach must be drunk!?!
Those were just a few of the thoughts that crossed my mind as I study the "Get Me Boston Qualified Training Schedule". One major flaw that I have, (that I just discovered), hmm, is not following instructions! Being a running Coach, I'm used to making the schedule and giving the orders, ooooh, I meant to say instructions. OK, after a few days freaking out, I asked my Coach to lunch. He responded back with "Are you going throw something at me?" LOL. I'm glad he said that, because it got me to adjust my thinking pattern. I asked Coach Phelan to help me get Boston Qualified and now he is giving me the tools (schedule) to help me reach my goals. I knew going into this that I would have to really make a mental commitment! I've said over and over again, running is 90% mental and 10% physical. I truly believe I can physically do this. Now the challenge is to overcome my mental roadblocks. I'm now left with no choice but to become a good student. Especially, since I've now told everyone this is my goal for the current year.
There are hundreds and hundreds of runners, who work 40+ hours a week, married with children, that set goals and work hard to achieve them. The rewards you receive from working hard for something can truly be amazing! One of the greatest things about running is the self-discovery and self-confidence that comes from getting your body and mind to accomplish what once seemed impossible. You can have a Coach, training groups, support of friends and family, but the bottom line is you have to do all the running and training that is required to reach your goals. Its all you! So along with my goal of getting my eating habits back in-order. My next goal is to mentally get behind the training and follow my drunk Coach's schedule.

"Confessions of a Coach" part 1 :)

Missing Link: Tips this week "Confessions of a Coach" part 1 :) Alright, my eating habits got off to a bad start this week. After our Monday Night Birthday Run, I had cupcakes with sprinkles, Starbucks, pizza, and if I remember correctly, I ate the rest of Tricia's pasta. It's all kind of a blur. I had a major sugar buzz going on that I now have come to call a "Sweet Blackout". But by Tuesday, I had jumped back on track, eating healthy once more. I try to follow Nancy Clark's suggestions on calorie intake. Yes, I'm counting calories and fueling myself like a runner again! Every day it's been egg whites, yogurt, turkey wraps with a veggie side of spinach or green beans, a banana and my dinner has been Sushi or grilled chicken with a good side veggie, rice, or whole wheat pasta. I'm starting to feel better and was able to keep up with Bryan charging Flagpole Hill Tuesday Night - there was something about a guy wearing tight red bike shorts that Bryan wanted to pass each time on the incline, and so that's exactly what we did.

About Running:

About Running:
Now on the one hand, running is easy. Get the right shoes and walk out the door. It can be done anywhere. But, on the other hand , there's a lot that can go into running. Bring all the pieces of the puzzle together to create a truly amazing experience. It takes time, patience, and a willingness to listen. An amazing journey starts by taking a step toward that which you once thought was impossible. Running has changed my life and filled my circle with friends and personal achievements. But, make no mistake, it is work! But it is also a joy! You are beginning a relationship with yourself, learning how to fuel your body, challenge your spirit, push past your limitations. You will learn to listen to your body and care for yourself. You will learn to be an athlete! There is a lot to it. One of the most important tools I can give you right now - that will Guarantee Success....SHOW UP! Suit-up & show-up for workouts, no matter what your head is telling you to do. If you let yourself, you can find plenty of reasons to not workout. That can be so Easy to do. The challenge, at first, is to find that 1 Reason to workout, 1 Reason to begin a new journey, 1 Reason to change your entire life.
I am a runner and I run for a Reason! I urge you to challenge yourself to find your 1 Reason. Just SHOW UP!

The Begining of Confession's of a coach

Tips from the Top:I was thinking that with all the hard workouts Runwell Runners have been doing lately, including: hill work, track work, and tempo runs, that I would pass along my running mistakes and solutions.
I've been running consistently for years now. No layoff's, no life getting in the way, or any other excuses to miss my workouts. Running 4-6 times a week, rain or shine! I read about running all the time. I'm continuously trying to learn how to improve myself to become a stronger, faster, and smarter runner. And still at times, okay, a lot of times I have made rookie mistakes, from starting out to fast, to not fueling my body properly. My latest mistake was forgetting everything I've learned like - running several hard runs in a row. I'm not going to mention several of the rookie mistakes I made in the Batten 5k as well as not fueling my body...like a runner.
My goal this season is to become Boston Qualified by the end of the year-yikes. That means I have to get faster in order for me to make that dream a reality. I will really need to up my training by running more, running faster, and improve the weakest part of my program by fueling my body like a smart runner.
My first thought about my new goal is this is a little crazy. No, really it's very crazy! I know better than this. How can I get a little faster - ASAP? I know. I need to drop 10 lbs. That's right, losing weight means you get faster! Right? So, I went on this crazy, not so runner friendly diet. A friend of mine is a former Body Builder, who trains the Arnold Schwarzenegger way. My friend had me go from a runner who eats fish, chicken, veggie, fruits, rice, and pasta to a red meat eater with no fruits, no pasta, and very little veggies. Now, I might eat red meat once a year, if that. The results are that I have not lost one ounce and I'm running out of gas during my runs! The truth about weight loss is to eat smart and to exercise regularly. Not anything new here! Eat smart! If you are a runner, then eat like a runner. Well, a smart runner. What that means is just because I've run a few miles that I can't go eat burgers, fries, or bacon dipped in chocolate and not pay the price. Eat like a smart runner!
My turning point - I did my regular TNT (Tuesday Night Track Work with Coach Phelan) and I was ready to break into tears. I struggled much harder than I needed to. Still, not understanding my problem, I emailed a running friend with my dilemma. His response back made me see everything I was doing wrong. He said I was exhibiting signs of physical breakdown - not mental but physical. It was nice of him to leave out the mental. As I was reading his email, I wanted to slap myself in the forehead...Duh, I could have had a V8. I was not practicing what I preach!
So, now for the tips from the top, which this week are not coming from me because I have not been a smart runner lately. The good news is I really know this stuff. I have fueled and trained myself properly before and the results...I reached my goals! I was trying to take a shortcut to reach my goal. Once again, there are no short cuts. You get out of running what you put into it. It is just that simple. That includes training, speed work, hill work, rest, and Fueling your body!