Sunday, September 29, 2013

A 10k With Friends #JostRunning

Yesterday morning I was finally able to meet up with 2 of my 3 girls.  We haven't been able to run together work for months.   I've missed these times.   The miles flew by with great friends and catching up on the happenings going on in our lives.  We were sad that Jill wasn't able to make it.  Soon we will all be back together!

While this morning was a fantastic run with great friends, I also ran it as part of the Jost Running's Soaring 10k.

Strava screenshot on my phone

I am excited to receive my new medal from Jost Virtual Racing.  Isn't it awesome?

The thing about Jost Running is that you are donating for a great cause, earning a fabulous medal and "competing" with runners world-wide.  Check out the results here!

I even came in 1st place for the August Home Run 10k series!  Pretty awesome!

Next Month, Jost Running's theme is Oktoberfest and the medals double up as bottle openers.  That's a lot of fun!!  I've never received a medal that I could actually use.  The beneficiary is also the Midwest Food Bank.   You can even check out the Oktoberfest facebook event.

Do you run with friends?  How about virtual races?  
I am loving them for many reasons:  I can "race" whenever I want, with whomever I want, I have a range of days to "race", and I get a fun and awesome medal!  

Disclaimer:  I've partnered with Jost Running and have received my medals in exchange for reviews.  As always, all opinions are 100% my own.  

Monday, September 23, 2013

Sponsored: SD Pharmaceuticals Review #SDPharma #FitFluential

The following post is sponsored by FitFluential LLC on behalf of SD Pharmaceuticals.  

I get a little uneasy trying new things without knowing a little bit about the company first and what they want me to put into my body. 

SD Pharmaceuticals is a Cut Above the Rest
SD Pharmaceuticals has a research team that only produces the most sophisticated ingredients and formulas.  The products they use have been through the most rigorous tests and have to be clinically validated in human research studies.  If the ingredients do not have solid research and evidence behind it, SD Pharmaceuticals will not use it.  Another important note about SD Pharmaceuticals is that they will only use the most potent forms of the ingredients - which means pharmaceutical-grade synthetics and exclusive  standardized herbal extracts.  

Stacking Supplements?  
I've never heard of "stacking supplements" before.  When it was suggested as an option in the information I received from SD Pharmaceuticals, I was immediately intrigued.   Stacking can be done for maximizing results.  

What did I try?  
Since I'm not training for a marathon and NOT burning tons of calories for my long runs, I'm really trying hard to not eat everything I see.  This is hard for me.  Especially when I have young kids, who really enjoy cookies and brownies and chips.  Having a little assistance from SD Pharmaceuticals was all I needed to give me a little extra boost in my resistance to caving in.  

Green Coffee Bean
- Increases Fat Loss
- Provides Healthy Antioxidants 
- 100% All-Natural & Caffeine Free

Garcinia Cambogia 500
- Reduces Appetite
- Blocks Fat Build-Up and Storage
- Supports Weight Loss

Raspberry Ketone 200
- Inhibits Fat Accumulation 
- Increases Calorie Expenditure 
- Increases Fat Breakdown

The Ultimate Fat-Loss Stack
Green Coffee Bean + Garcinia Cambogia 500 + Rasperberry Ketone 200

I tried the Ultimate Stack (above) a few times.  I did notice a definite reduction in my mindless munching throughout the day.   Especially with the beginning-of-the-year stress, I find that I snack a lot.  Stress eating at it's best.  But after stacking these supplements,  I didn't feel like I wanted to come home and go directly to my bag of chips.  I wasn't heading to the cafeteria for additional snacks throughout the day.   That's pretty huge for me!  I also didn't feel like over-indulging in meals.  I stopped when I felt full.  Sometimes I lack that shut off value and will continue to eat.  Getting a little bit of assistance from a trusted supplement, that didn't make me feel sick or off, definitely helped me curb that appetite.  

I don't mind asking for a little help in the weight-loss department when it's from a trusted source - and SD Pharmaceuticals is definitely a trusted company.

Saturday, September 21, 2013

What AM I training for?

This question was shouted at me the other day by some smoker down the road, while I crossed the road to get away from his gross second-hand smoke.   While he snickered at me.

When I told Ward about it, he said I was being overly sensitive and the guy is just jealous.  Uh.  I disagree.  I am pretty harsh when it comes to smokers.  I used to be a smoker.  I was one of them. Shameful I know!  Now the smell makes me want to throw up.  I also harbor resentment for smoking in general because my mom was a smoker and she died from lung cancer just a little less than 7 years ago.  Obviously I have issues.

Anyway, this guy's question got me thinking.  What AM I training for right now?  The answer is - life. I'm training to be the happiest and fittest I can be - while making the best of every moment I can with my family and friends.  

When it comes to running - my race schedule is rather short.  For now.  

On October 14th, I'll be doing the Tufts 10k again with the FitFluential/Reebok team.  This time I'll be running on Carrie Tollefson's Team!  That's right - I get to run with an Olympian.  Of course she'll be jogging with the team and I'll probably be sprinting to keep up with her.  But it's going to be a blast!!!

Training for this race has been fun because I'm really focusing on making running enjoyable and not about stressing about the mileage and paces.  I want to run pain free and with a smile on my face.  So far, it's going okay.  I do have some pains, but I'm being smarter this time around.   I've been taking more rest days than I would have before.  I've been doing far more yoga and rolling than before as well!

Plus, Reebok has been quite generous and sent me a bunch a great new running clothing and the new Reebok One Cushion for training.  FABULOUS!

 I was super nervous about the shoes and my recent injuries, but after 2 runs in them, my feet are saying THANK YOU!  Wow!  And, my weirdo wide feet actually fit them!  Awesome.  No men's shoes for me in Reeboks!

Then on October 20th, I'll be doing the MDI Relay with Stacy and Jill while Carrie does the entire marathon.  We are going to be Team Pirate Bootie and will be sporting out skull print Spandits.  I think we're going to make Carrie carry a bottle a rum.  Sounds fair, right?  Right now, it seems like Jill will have the 1st leg, Stacy the 2nd leg, and I'll get the last leg with Carrie.

Then, because we're crazy, Stacy, Carrie, Jill, Karen and I are going to head down to Fenway to do the Spartan.  100% bleachers.  OUCH!  In terms of training for this particular race, I've been doing far more strength workouts than I've ever done.  Focusing on core and body weight.  Lots of push ups, lunges, squats, burpees.  However, I have yet to climb a rope and I haven't done a single bleacher yet.  Ugh.  I have done hills, but I don't think they count.  My goal this week is to do 30 minutes of bleachers.   I know I can do it!    I kind of have to anyway.  Right?

Speaking of burpees, I chaperoned Tucker's field trip on Friday to the Coastal Maine Botanical Gardens in Boothbay, Maine.  An absolutely gorgeous place to go.  I cannot believe it was my first time going there.  One of the sections of the gardens was Burpee Kitchen Garden.  So of course, I had Tucker demonstrate burpees to our group.

Such a great kid!  

Tell me.   What are you training for?  

Disclaimer:  I was sent Reebok gear through my relationship with FitFluential and Reebok for the purpose of training for the Tufts 10k.  As always, all opinions expressed on my blog are 100% my own.  

Thursday, September 19, 2013

Guest Post: Staying Motivated with an At-Home Yoga Practice

It can be difficult staying motivated while practicing yoga at home. With work, stress, and fatigue, it can be all too easy to neglect yoga and fall behind on your yoga practice. With these simple tips, you will find and maintain the motivation needed to continue practicing yoga in your home.
Understanding Your Goals
Many people embarking on yoga have specific goals in mind: gain flexibility, strength, peace of mind, lose weight, etc. Indeed, yoga can help you achieve any one of these goals, but it is important to realize that, like with any other exercise regime, you won’t hit your goal by your second practice. That’s the beauty with yoga--as you practice moving your body to each breath, you learn to be patient. Understanding this aspect of yoga will help you keep motivated as you begin and maintain your yoga practice at home.

Create a Routine
The best way to maintain your at-home yoga practice is to commit to a routine. With streaming technology it’s extremely easy to have a plethora of yoga videos at your disposal so there’s little chance of you getting bored with the routine and thus calling it quits. Another way to help you maintain your practice is by setting up all your yoga gear in a small section of your house. This requires perhaps a corner in your bedroom or spare room. This way, you’ll have everything you need in one spot--yoga mat, blocks, towel, etc. You’ll also will want to try to do you practice the same time every day. That will help make your yoga practice become a habit. Of course, many of us don’t have the luxury of being able to commit to something the same time every day. If this is what your schedule calls for, at the very least, allow yourself 30-60 minutes every day for your yoga practice, even if it will be during the lunch hour some days and before bed on others.
Always Push Ahead
Once you become increasingly comfortable with your routine, in order to keep advancing with your practice, you’ll want to enhance your routine somehow. This can involve either going from a 30 minute session to 60 minutes, for example. Or it can involve attempting some more difficult poses like the supported headstand, the crane, or the king pigeon. Setting yourself new goals will help you remain excited about your yoga practice and will also keep your motivated to continue your practice with yoga at home.
Have Fun!
As you become more familiar with your yoga routine, it can become easy to get frustrated when you’re unable to perfect a yoga pose you’ve been trying for the past couple of weeks. Certainly, it’s easy to get too serious about your practice. But don’t fret! Many people practice for years and still don’t have every pose perfected. Remember, yoga takes patience and practice, and getting frustrated about perfecting a pose sacrifices the overall effects that yoga can being into your life. Enjoy your progress and the benefits your practice is having on your life on and off the mat. Progress will come with continued practice.

By following these tips, you can begin and maintain a therapeutic yoga practice at home. With numerous health benefits, keep setting time aside and continue benefitting from your at-home yoga practice.
Katie Morris is a freelance writer with experience writing for the health, wellness and lifestyle fields for several years. She has set aside a little corner of her basement to devote to practicing yoga at home.

Friday, September 13, 2013

Hydration is Key & Oral I.V. is Here to Help!

Something I've learned over the years is that hydration is vital when it comes to performance and feeling good.  While I do drink a fair amount of water each day, I do admit that hydration aids have a great affect in maintaining my levels of hydration throughout the day and throughout my training.

Oral I.V. is one of the many hydration aids available but it is unlike all of the others.  Oral I.V. is a proprietary formula of crystalloid electrolytes that aids in hydration and does not use sugar, caffeine, stimulants or any other artificial ingredients.

I had two packs of Oral I.V. sent to me to try out.  Of course, Ward had to get in on the action and tried it as well.   Since he has been marathon training all summer long, I really couldn't say no.

Our thoughts: 

  • small, easy to transport
  • no taste - which was a positive
  • definitely did not feel a crash after using - a major bonus for me!
How to use:

You can twist the little cap off the top and drink it as is or you can add it to your water.  You choose.  I tried it both ways and didn't see/feel a difference at all.  It's really easy to use.  No waiting.  Just drink and go!  

Oral I.V. is great for just about anyone.  Work or play.  It's great for people who do the following activities:
  • Crossfit
  • Martial Arts
  • Running
  • Triathlons
  • Cycle
  • Adventure Challenges/Races
  • Outdoor Recreation
  • On the job (any job really)
  • Daily fitness and exercise
  • Climbing and Hiking
  • Professional Sports
  • Weight/Strength Training
Obviously, it's not limited to these activities.  If you need to enhance your hydration levels, then Oral I.V. could be the missing link.   If you are interested in learning more about Oral I.V. check them out on Facebook and/or Twitter.   

Do you use hydration aids?  Which ones have you used in the past?  What's important to you when choosing an hydration aid?  

Disclaimer:  I was sent Oral I.V. to review through my affiliations with FitApproach.  As always, all opinions on my blog are 100% my own.  

Thursday, September 12, 2013

Oooh Ahhh.... My Feet Feel Fantastic!

Since June, I've been experiencing foot issues and have realized more than ever that I need to take care of my feet and keep them happy or consequences will be paid.  I'm not willing to give up running, so taking care of my feet is jumping to the top of my priorities.

I found out about AirFeet on Facebook during the height of my foot woes and was immediately drawn to the ailments that AirFeet insoles help cure.  Curious about those ailments?  I know!  I was too.  Here's the list and the link for further explanations:  
  • Athletic Exhaustion  (um, yes!)
  • Arthritis 
  • Back pain
  • Bunions (yes again)
  • Burning Feet
  • Calluses/Corns (yep)
  • Diabetes Pain
  • Flat Feet
  • Foot Pain (yes)
  • Gout
  • Heel and Bone Spurs
  • High Arches (oh yes)
  • Hip Pain
  • Knee Pain (uh yep!)
  • Morton's Neuroma (oh yes)
  • Metatarsalgia (another big yes)
  • Plantar Fasciitis (yes)
  • Poor Circulation 
Being able to relate to 50% of the ailments on that list, I was definitely convinced I had to contact the folks at AirFeet to inquire about reviewing these promising insoles.  I'm so happy I did!  They immediately sent me a pair of insoles to try out and my feet have been happy ever since.  

At first I wanted to wear them all of the time.  Yes, they felt THAT good.  But I adhered to the Break-In Schedule recommended by AirFeet.


And I did put them in multiple pairs of shoes - running shoes and sandals.  I don't wear flip flops but you can wear them with flip flops.  Check out the AirFeet FAQ page for more information about this.   

What I noticed from the start was pockets of air below my feet.  At first it felt a little weird, but I adjusted to it and now it just feels right for my feet.  And you know what?  They don't ache anymore!   I've worn them while doing things around the house, gardening, running errands, on the elliptical, strength training and running.  And they have felt fantastic each time!   Why is that?  AirFeet uses the principles of reflexology with Active Flow Media to provide support and comfort to your feet.

And good news with stinky feet people  - um, me again!  AirFeet Insoles are protected with an antimicrobial treatment called MonoFoil.  It's a patented earth element that kills viral bacteria, fungi, mold and mildew on contact.  This is reassuring to me, a person who has the ability to stink out my entire family with my feet.  I'm equally excited that if I want to clean my AirFeet Insoles, I can and it's easy!  They can be hand washed or machine washed on a delicate cycle in cold or warm water with a mild detergent.  Please do not use bleach and only AIR DRY!!!  

To find out more information about AirFeet - you can follow them on Facebook and/or Twitter

If your feet hurt - treat them right and get some AirFeet!  My affiliate code is PC4345 and it will get you free shipping and handling! (a $6.95 savings!)

Disclaimer:  I was sent a pair of AirFeet Insoles to review.  I was not obligated to give a positive review.  As always, all opinions expressed on my blog are 100% my own.  

Monday, September 9, 2013

Spectating is a sport

This past weekend we drove down to Allentown, PA for the VIA Marathon.  Our first stop was the expo, which was at Steele Stacks in Bethlehem.  They were amazing to see.  

After checking in at our motel, it was time to eat.  Eating out is always a gamble when traveling.  Next to our motel was this tiny little place named Little Italy.  I was a bit apprehensive to eat there.  However it turned out to be the best choice we could have made.  Ward and Wade had their pasta and I was completely in love with my choices.  

I indulged in some Yuengling and Stromboli.  I may have eaten too much especially considering I was not running a marathon or any significant distance at all over the weekend.  Oh well!  We only make it to Pennsylvania once or twice a year so I have to just let go and enjoy.  Right?   The Guers Iced Tea wasn't from dinner but I had to post about it because it is a childhood favorite of mine and it is definitely required to to get a couple of them when we visit the area.  I'm actually enjoying this Guers right now as we drive back to Maine while I blog in the passenger seat and while Wade and Izzy nap in the back. 

Back to the marathon story.  We got up super early Sunday morning, swung by the closest Dunkin Donuts, then headed off to Lehigh Valley Hospital.  It was a bit tricky getting there.  First we were stuck in traffic on the first highway after leaving the hotel.  We decided to take the exit and just find another route.  As many others were doing.  Which worked like a charm until we got about a mile from the exit to the hospital- which was where the starting line for the race.  Traffic was at a standstill and we were definitely not going to make it.  It was about 6:25 with a start time of 7:00.  We kept seeing cars with marathon stickers pass us on the right.  Hoping they knew something we didn't we got out of the line and followed them.  That's when we saw cars pulling over right at the exit with runners jumping out of the cars and walking to the start.  The guys quickly decided they were doing that as well so we pulled over, they grabbed their bags and off they went.  

After they walked off I thought. Now what?  Based on the long lines in both directions getting off the highway I knew the starting line was not an option.  We headed off to the next exit so I could find a place to pull over to check out the course map.  I found a location that seemed accessible so off we went.  By luck we stumbled upon a barricaded road which meant MARATHON!  Izzy and I got out and walked down the hill and we found ourselves at a water stop approximately at 4.5 miles into the race.  We only waited a few minutes before we saw the first runner, cruising along.  Then came a few more runners and then waves of runners.  Izzy and I were standing on a large rock which gave us a great advantage to see the guys.   

Soon we saw the guys.  We were so excited to see them!  

After they passed us, Izzy and I were off to the truck to try and find the next possible spectator spot.  We decided to head off to mile 12, which was where my dad and Barb were.  After getting lost a few times and rerouted due to road closures, we finally found it. We parked behind another car from Maine with a Sugarloaf  sticker on the back.   Thankfully I brought the jogger so Izzy jumped in, I grabbed some water bottles and fuel and off we went In an all out sprint.  According to my calculations the guys were going to be there soon and I couldn't miss them.  

We found my dad and Barb in no time.  Then we started seeing runners we had seen at the last stop and knew the guys were going to be arriving shortly.  When we saw them we cheered as loudly as we could and handed them some water. I was rewarded by having a sweaty tank and sweaty visor tossed to me.  Gross!  

The best part about this spot was that runners did a little loop and came back past us again.  This time I had another sweaty tank tossed at me.  Again, gross!

                                                             Photo courtesy of my dad 

After the guys passed by, Izzy and I sprinted back to the truck and off we went to mile 20.  When we finally arrived at mile 20, we had to park about a mile away.  After we loaded up the jogger with more water and fuel, Izzy and I took off for the course.  There were only a few other spectators there.  Soon after arriving I noticed some of the racers I saw just before the guys at the other stops so I felt relieved I hadn't missed them.  We did see a racer sporting a Bowdoin singlet and had to cheer for him.  Then we saw the guys and offered them fuel or water. Wade grabbed a water and off they went up a challenging uphill of loose gravel.  

We ran back to the truck and headed off to the finish.  This time we found our spot with zero issues.  We even found a parking spot super close to the finish area.  We found dad and Barb in no time.  As the guys expected finish time approached, I started getting nervous so I had Izzy stay with my dad and Barb and I started running the reverse of the course looking for the guys.  I found Ward first and then Wade.  I cheered them on and ran back to my family.  The guys didn't perform where they had hoped but still worked hard, tried their best and completed another marathon. They both amaze me with their running abilities.  I am incredibly proud of the both of them.  

After this we walked down to the river and they guys washed off a bit.  Which I quite grateful for so I wouldn't have to smell their stink in the truck.  Izzy even took a little dip.  

Ward and Wade both said the course was gorgeous.  It mostly followed the Lehigh River and canal.  It was a closed course and included a lot of trails.  Maybe someday I will run it.  If I ever return back to marathons.  But there is also a VIA Half, so maybe that would be an option.  

And in all of the excitement of the marathon, I even spotted Michele, a fellow blogger and Instagram pal.  It's so fun to meet other bloggers in person! 

This course wasn't the easiest to spectate.  The course was closed and the map was really only made for runners.  I was completely out of my element and had zero idea how to navigate through Allentown, Bethlehem, and Easton.  I'm amazed I didn't miss the guys at all.   However, I will say I prefer to  be a marathon spectator right now.  It was fun seeing them and cheering them on and other runners - even if I had zero clue where I was going.  Thank goodness for my iPhone and the map app.  

Saturday, September 7, 2013

The Week In Workouts

As I type this we are on our way to Allentown, PA for Ward and Wade's marathon.  Tomorrow morning they will be running the Lehigh Valley Marathon.  Izzy and I have come along to provide support.  I'm excited for this marathon even as a spectator because this course was created by the one and only Bart Yasso.  Maybe I'll even get to meet him!  

On my own workout front, this week has been a great one. I'm feeling strong and recharged.  

Monday I was supposed to run with Carrie. But the torrential downpours and thunderstorm had other plans.  She had 18 miles on the agenda and I was thinking I wanted to do 10 for Mommy Run Fast's #fall5and10.  After we cancelled I decided I would head to the gym to get in some treadmill miles instead.   After 1 mile on the treadmill I realized the downpours had stopped so I turned off the treadmill and headed outside as quickly as possible.  

It was a slow and easy run but it wax perfect. Lonely though.  There was a slight mist for most of my run.  I had to stop a few times to move  large beaches off the trail and even a tree at one point!  

Tuesday was back to school again and my calf was a bit on the tight side.  I really wanted to do some kind of cardio for the day.  I chose to head down to the fitness center just after school left out and got in 4 miles on the elliptical and then even did some rowing.  I remembered seeing rowing on the Spartan Fenway video so I thought "why not?"  

Wednesday I decided it was a run day.  I managed to get in 4.19 miles before the bus showed up with Tucker and Jackson.  As soon as they got off the bus  I had them run my final mile with me.  I also started Blonde Pony Tail's #100challenge.  The challenge is to get in 100 push ups, 100 sit ups, and 100 squats throughout the day.   Of course I had to start as soon as I saw the Fitfluential tweet and I needed proof.  So I suckered the new teacher next door to come over and take pictures of me!  

I've done 3 days so far and it's really a great challenge.  Not hard to get in those reps throughout the day.  And I'm feeling stronger.  Thank you Jess!!

Thursday I felt great but didn't want to push it with the foot so I went down to the fitness center for another round of elliptical and rowing.  I'm really liking breaking up my running with time on the elliptical.  

Friday was an absolute gorgeous day.  Just enough of a breeze, sunny, zero humidity.  Perfection!   I managed to get in a nice 4 mile run and the added on another with the boys when they got off the bus again.  I also brought Pepper along for his first run since she tore her toenail.   

Now that I have a fantastic assortment of Spandits capris and shorts I definitively looked and felt fantastic.  Not only are my Spandits awesome to look at they feel great while running and working out.  There is no chafing at all either.  Always a necessity for me.  I do have plans on adding more Spandits to my collection.  It appears as though winter is coming (hopefully not too soon!) but I will need some kick butt tights to get me through the winter.   Now, which prints should I get?  

Monday, September 2, 2013

Looking Back At August

August was a time of regrouping, refocusing, and getting stronger.  I'd definitely say I've done that for sure.

My mileage - 58 miles.  And just about every step was fun, easy, and pain free.  That makes me smile!  I did take 2.5 weeks off from the end of July into August.  My first day back to running was 8/8.

I've done quite a bit of running with the kids.   Which is always fun.   Tucker is needing a little more encouragement, but it's all good.

However, I focused on getting stronger and I've done that for sure!  I was a backer for Gracie's Gear - a sports bra made by a running momma who knows her stuff, with a pocket in the front - for phones, iPods, fuel, keys, whatever.  An added bonus for being a backer was 1 month of bootcamp.  Her bootcamp was geared towards runners - strengthening our legs, our core, our arms.  Exactly what I wanted to do anyway.

Here's my progress:

Progress people!  

I feel stronger and more in shape than I have in a long time.  And the strength workouts were only 30 minutes a day.  That was easily done during bath time, sometimes I even did what I could while making dinner, and then finished up after dinner.  Mom's need to be creative with our workout times!  

On another note, school started last week.  I do really love my job.  But it gets a little more challenging to fit in running after school and we all know that I'm not very good at running at 4:30 in the morning.  Last Tuesday Tucker had Open House and soccer practice.  Which made time to run a little challenging.  Thankfully Ward wasn't working that night (he usually is working) - so I left Tucker and Izzy at soccer practice with Ward and ran home.  Which meant running up a huge hill.  But I took it on like a boss.

Next week, Izzy starts dance - so it's going to get a little more challenging.  But it's all good.  I've got a plan!  

Last Monday, Ward and I had planned on spending the day at the beach.  But it wasn't exactly a beach day, so we took them hiking instead.  All three kids were fantastic!  Izzy hiked far more than I thought she would. Such a trooper!  

One thing worth mentioning and that I am very happy to share with my readers is a new app I have downloaded onto my phone.  I usually run with my phone - for GPS, taking pictures, and for emergencies.  Then I was contacted by the creator of ReactMobile - a free app - designed for immediate alerts to those you choose to be alerted (individuals, Facebook, twitter) , as well as automatic contact with 911 with just a touch of the screen.   Luckily I haven't had to use it, and I hope I never do.  But I did play around with it a little bit, and it alerted Ward immediately with texts and emails.  He, of course, called me immediately to make sure I was okay.  Great!  It worked!  Just one more added piece of security.  I love it!   You can check out the video here to see how it works.


How was your August?

Sunday, September 1, 2013

Did you win?

Congratulations to my 2 winners!

Please email me at runningwiththegirl AT gmail DOT com by tomorrow evening with your mailing address.