Showing posts with label Fit2Run. Show all posts
Showing posts with label Fit2Run. Show all posts

Tuesday, March 24, 2020

Fit2Run "Keep Running Stay Healthy" Virtual Races

I wasn't registered for any spring races when the news of cancellations started coming in, so I wasn't personally upset by the news. I was a little surprised when the big names canceled, and I felt for my friends who had trained for races that got called, but I didn't really have a stake in the game.

With spring races looking more and more unlikely and cabin fever setting in, virtual races are making a comeback. I've run a few; they never get me super motivated to race (I tend to run them for their cause more than anything else), but when you're stuck inside and working from home, any excuse to get out the door is a good one.
This is still shocking to me - hearing of this postponement was the moment I realized how serious Covid-19 is.
I am really lucky that I live where I do. Around 7:15 each night, the golf course ranger comes by and picks up the flag in our backyard (we live right behind a green), and that's when I know the course is closed. That gives me about 40 minutes to venture out and get some exercise in.

We're social distancing and avoiding the world, so fresh air and movement are more important than ever.
I was excited when Matt sent me information about Fit2Run's Keep Running Stay Healthy race options. This week, you can select pretty much any distance to run and be part of a fun, free, virtual event.
There is also a "pick your own distance" option.
The races are free but there are still a variety of perks, including coupons, medals, and the chance to win running gear. I created a team (Surf 'n Turf back at it!) for me and Matt, then got out there Tuesday and completed a 5k.
Still glad I went!
The nice thing about virtual races is that if you don't like your first result, you can try again. I got some pretty bad side stitches early on and had to take a couple walk breaks, so I may stow this run and go again later this week. (And maybe someday I'll learn that a bowl of cereal before a run is a bad idea, even given two hours to digest.)
If you're looking for some motivation or a way to change up your daily exercise, sign up! Given what's going on in the world, I think a virtual race is a great way to get yourself out the door and give your mind something else to think about for awhile.

ABK

Wednesday, March 26, 2014

Two Great Runs

Tuesday's run was the kind that runners love...and spouses of runners dread. Why? Because I came home totally pumped and wanted to tell every single detail as soon as I walked in the door.

Matt was very accommodating, but he had his "I'm kind of judging you/laughing at you" face on.

I had done T25 with Elizabeth, but it was only abs, so I really needed a run, but it looked liked maybe it wouldn't happen due to errands and some weird timing with dinner. I had planned to run a flat route and do a tempo run, but the sun was setting and I knew I'd be finished in the dark, so I needed a better route.

I know it's not recommended, but I decided to do my tempo on the bridge. Double speedwork points!

Temperatures in the 60s, clear skies, and daylight?!
So here's basically what I told Matt, but with less flailing and marginally better use of commas.

Mile 1: Keep it slow, self. A tempo run has to start slow; I might be so excited to be running and my legs feel so fresh but I need to save my energy for the bridge.

Mile 2: OMG OMG OMG I AM FLYING UP THIS BRIDGE I JUST PASSED THOSE COLLEGE GIRLS I'M FLYING!!!
A blurry shot as I began my second ascent on the bridge.
Mile 3: This isn't as easy as it was a minute ago, but I'm nearly done, I can slow down soon, just get through this mile...

Mile 4: This feels too slow. I need to find a balance...there it is. Ah, DONE. I am INVINCIBLE!

Final splits.
You all know the feeling of accomplishment that comes with finishing a grueling run worth being proud of. I was seriously elated all night.
Post-run glow. (This is just for you, Kristina - see, I DO sweat!)
Today, we did T25 again, and then I met Kristin at Fit2Run for the Wednesday fun run. I wanted to get in five miles, but after yesterday's T25, last night's hard run, and this afternoon's workout, my knee needed the break. We kept the pace easy and I chose to cut the run a little short.
Our gorgeous path...it was a breezy 68 today. I love springtime!
Kristin and I talked the entire run; I felt light and happy. It was just the run I needed to complete today's workout without pushing too hard.

Tomorrow we leave in the early afternoon for the second March wedding I've been talking about. I am so excited. I have a new dress that really pushes me out of my comfort zone (meaning it's not black), and Matt is going to look so dapper in his tux.

I'm planning to get a run in either Friday morning or Saturday morning before the festivities begin. Fingers crossed that the weather stays gorgeous!

Sorry to gloat about the weather; you all have my permission to tease me right back from May to October when I'm roasting at 5am!

How are your runs going this week?
Do you like tempo runs?
Bridges: love them or hate them?


ABK

Thursday, February 27, 2014

Link Dump

I've been absolutely hoarding running and fitness articles. I'm truly the worst. I see all these great links come across Facebook and Twitter, and I bookmark them for later. Please tell me I'm not the only one who does this!
And this isn't even the entire list!
Anyway, I finally got a chance to read some. Here are a few that are definitely worth the bookmark.

Stretches & Exercises

Hip Strengthening Exercises: this article has some great, simple exercises for hips. I try to keep my hips strong to keep my IT Band from acting up, and it really helps. I've got a collection of these links, because I'm always looking for more and better exercises for my hips. See also: The Best IT Band Routine EVER.

Yoga Stretches for Recovery: A nice video of a 10-minute yoga routine for post-run recovery.

Hamstring Exercises: Many women face injury from weak hamstrings. These are some great, simple exercises to keep your hammies healthy and happy!

The New Core Curriculum: Ah, a core curriculum I can get behind 100%! Your core is NOT just your abs, and it's so important to have core strength to keep you upright and in perfect posture during your runs. This video is easy-to-follow and effective!

Running Tips & Tricks

 26 Tips to Run Your Best Marathon: Obviously I haven't run one yet, but I want my first to be amazing. These are helpful, if not a teeny bit overwhelming.

8 Things Runners Should Know About Coffee: Ah, my favorite beverage, my perfect pre-race pipe-cleaner. This short read is super interesting!

5 Mental Barriers, Smashed!: The mental part of running is so important, especially when facing new, longer distances. I've become much stronger mentally this year, but I still have improvements to make.

Run the Tangents: Nothing is worse than running an extra half mile at the end of a long, grueling race. I'm so bad at running tangents; this article helps.

The Magic of Mantras: Relentless Forward Progress. I Can Do Hard Things. Transcend. Each running mantra helps me at a different point in my training, and science supports their use! Here are some of the best from some of the most talented runners around.

Dear First Time Marathoner: From Runladylike's blog...so useful and apropos to my current mindset!

In other news, this week I did T25 and a three mile fun run on Wednesday, after doing four fast-ish miles on Tuesday. Ouch! I'm resting today. I need to remember not to push it, and just to have fun!
I've loved this store ever since my sister worked there years ago.
Afterward I used the opportunity to spend half my gift card from my MIL. I'll do a review on the item I bought sometime soon! Here's a hint: I've been wanting one since Ragnar, and it's freaking amazing.

Share a must-read link in the comments!
Have you read any of these articles? What are your thoughts?

ABK

Tuesday, August 13, 2013

Gear Report: Nathan Fuel Belt, Kayano 19, and Blog Recommendations

Before I even begin today's post, I need to thank you guys for keeping me accountable. Because I was so excited to use my new fuel belt and share a brief review, I had to get out of bed today to use it!

I'm glad I did, because I also caught glimpses of three shooting stars leftover from the Perseid meteor shower that was super bright Sunday and Monday.

I know it seems like I post photos of new shoes at least once a week, but I really mean it this time.
I can already feel the neon making me faster!
I went back to Fit2Run with my Adrenalines in hand. After giving them a shot since July, I just knew they weren't right for me. The employee who took my return was surprised I hadn't been fitted for the Trance, as they're really the equivelant of the Asics Kayano. Still, I told him at this point I just wanted what I knew worked for me.
The 19s are slightly more narrow in the toe, so I sized up to 8.5 rather than an 8.
I walked out fifteen minutes later (after an extremely awkward fitting during which I had to apologize for my I've-been-wearing-work-shoes-without-socks-all-day-smelly-feet) with a gorgeous pair of Kayano 19s. I am thrilled!

So preeeettyyyy.
This is it, guys. I know these are meant for me!

Anyway, this morning I woke up at 4:25, ate a few SportsBeans, and read some blogs until I was awake enough to get moving.
I ran with my new Nathan Speed 4R fuel belt. I only put in two bottles because my run was only going to be three miles. I definitely noticed a little sloshing, and I think one of the bottles was leaking a little because I didn't close the cap all the way.
I went for basic black, but there are pink and blue options, too.
I like that there's no closure on the nipple of the bottle; it has a one-way system built in and all you have to do is squeeze the bottle to get a perfect jet of water. The belt didn't wiggle; it definitely sat where I secured it. The pocket is the perfect size for my keys, and will be great for fuels on my longer runs.
Nothing like a fuzzy under-the-street-light shot to really provide a clear picture.
My arms never clipped the bottles and they were easy to remove from the belt while running. The extra weight will take awhile to get used to, and I definitely noticed it once I took the belt off, but during the run I didn't feel it affected my gait. (I was a little slower today, but that could be remnants from the long run Sunday...my hamstrings are still a little tired.) The water didn't stay super cold, but I guess that's to be expected.

I wore my new shoes, and felt absolutely awesome.

I kind of love that they look like rainbow sherbet.
Finally, I'm happy to mention that I've updated my What I'm Reading list to include the blogs I've been obsessed with lately! I just added the new ones to the top; the blogs aren't in any particular order. Believe me, they're all worth checking out!

Do you run with water/fuel?
Recommend a blog you're loving right now!
What are your thoughts on this new trend of super-bright running shoes?

ABK

Saturday, July 27, 2013

The Next Big Thing

I'm beginning to recognize that I have a tendency to know I love something, but be super tempted to try the "next big thing".
I am a notoriously bad running shoe buyer. As much as I know what I love, I really hate the price tag. Asics Kayano, which are my all-time favorite running shoe, are $150 a pop.

Other things working against them, according to today's running rhetoric: they're not very "trendy". They don't promote midfoot strike! They don't simulate barefoot running! They're the opposite of minimalist and weigh 9oz!

When I went to get new shoes before leaving for California, I went in with a list of shoes to try, some that were a step more toward minimalist but still considered support shoes.

Except for the Trance, which is even bulkier than the Kayano.
The bottom line, I think, is that I like the feeling of having cushioned feet! Plus, I'm looking at 26.2 miles. I don't think switching to a less-cushioned shoe is really smart at this point.

So, "next big thing" set aside for now, I went for the "other big thing", this time by switching up brands.

Like I said, the Kayano was heavenly. But after 230 miles, I began to get twinges in my legs that I associate with worn-out shoes. I run primarily on concrete, and I know this wears shoes out really quickly, but I was really disappointed in just how quickly.

I bought some new inserts and these helped for awhile, but now that my shoes are well over the 300-mile mark, it was time for new shoes. Preferably, new shoes that last longer.

These purple Brooks Adrenaline saw me to my latest 5k PR, but were just too small in the toe.
I decided to look at Brooks. They're being touted as the ultimate in running shoes right now. They apparently last a really long time (if you're not wearing the PureCadence or PureFlows, which have a more minimalist sole). They're comparable in price and feel to Asics. Matt loves his. So I gave them a try.

Originally I tried an 8, because I wear an 8 in the Kayano. But I quickly realized there were too small. They were my "true" size. I like my running shoes extra roomy.

After California, I returned the first pair of Brooks Adrenalines for a half size up. (Fit2Run has a 30-day-return guarantee for club members...you can tear your shoes to shreds trying them out, and they'll take them back, no questions asked.)
The Brooks Adrenaline beside my beloved Asics Kayano. They're all-around a more narrow shoe.
Yesterday I did my first run in my new Brooks Adrenalines. (They didn't have purple in the 8.5, so I opted for lime green. I didn't want another pair of blue shoes.) I had to immediately change how these were laced; the tongue really bit into the top of my foot. But once I skipped the middle eyelet, as usual, they felt great.

Nice cushion and support in the arch.
 My feet felt cushioned but not weighed down. A run in new shoes really is the best thing ever.

I had some leg twinges, but I'm not sure if they were caused by traveling (8+ hours sitting) or what. Also, I felt extremely sick. Like, almost throwing up sick. I think the jet lag and lack of sleep were still getting to me, because I planned to do 5 miles and called it quits at 3.5.
Both shoes have great arch-support.
You know that lightheaded/overheated/cold sweat/nausea-coming-in-waves feeling? Yeah, not really a good thing to push through at a crowded gym.

I need to learn that sometimes what works for other runners just doesn't work for me. I like to feel comfortable, and I don't think my stride or gait is inefficient. So why change up what I know works?

Anyway, I'm excited to continue trying out the new shoes. I hope the Adrenaline can be my new go-to, match-made-in-heaven shoe!

What shoes do you swear by?
Are you a sucker for the "next big thing"?
Are you brand loyal when it comes to running clothes, shoes, and accessories?

ABK

Friday, May 31, 2013

RW Streak: Week 1

I am so pleased with how this week has gone! I've never done a streak before and I was a little nervous, but having made the commitment, I knew I would stick with it.
Day 4: I rediscovered my appreciation for the treadmill.
The first few days, I got up early and did outdoor runs. When I re-enrolled at LA Fitness, I did a couple runs there. I'd forgotten how refreshing the treadmill can be! Plus, I didn't have to worry about summer storms getting in my way. I purposely kept my mileage on my runs low; I was worried about the lack of rest days.
Day 5: ready to rock!
 But rejoining a gym means I'm also doing full-body workouts. It's amazing how quickly strengthening and weight-lifting can impact runs. Today, for the first time in a long time, I had a run that just felt good. It didn't feel like a chore. I wanted to go farther, rather than cut it short at the bare minimum distance of a mile.
Matt and I partake in a post-workout stretch.
 Part of this was that I slowed my pace. I'd forgotten that sometimes, pace comes second. I allowed myself to start slow and build the speed on the treadmill, and I kept the top speed slower than yesterday's. The result was a longer run that left me happier, satisfied, and stoked for tomorrow.

Another benefit of being a gym member again is that it motivates Matt to go. He loves working out, but he has a very physical job. When he's tired from working, it's hard to get him to the gym. My going guarantees he'll find the energy and get himself out there.

Doesn't he look manly stretching his quad?
The last week of school, a student generously presented me with a gift card to Fit2Run, my favorite running store. I happily spent it this week, purchasing what are now my all-time-top-choice running shorts and my first BIC Band.
New favorite shorts! Please excuse my unruly hair and unruly floor. I'm a mess.
Much better! At least the BIC Band can tame my hair.
I love how these shorts come in different inseam lengths, aren't spandex but aren't "fluffy" (suffering from too much material), have a wide waistband that's comfortable and flattering, and include three pockets. Definitely worth the splurge!

We finished this week with dinner for Kim's birthday at Mad Fresh Urban Bistro.
I like living where she chooses to vacation!
Next week, Matt and I are going to be spending some time at his dad's timeshare. It's a huge family event. Matt has promised to run with me while we're there. I hope to stay motivated, even with some travel and beach time thrown into the mix.

How has your week been?
What is your favorite piece of running clothing/accessory?
Can you believe it's almost June?!

ABK

Friday, March 29, 2013

Orthotics Aren't Just for Grannies

I've seen a lot of friends talking about kale and green smoothies, but I simply don't have the time or the ambition to learn to mask the taste of leafy greens in a smoothie. I don't even have time to make fail-proof smoothies loaded with fruit. Luckily, Tropical Smoothie has come to the rescue.
Yum!
First of all, anyone who says, "You can't taste the spinach!" is either a liar or isn't putting enough spinach in. Or, a third option, perhaps their tastebuds are broken. Here's the thing: you can taste the spinach (and probably the kale too, but I'm not sure what it tastes like on its own so who knows?), but it's not a bad flavor. There's an earthy, rich taste below the sweetness of the fruit in this smoothie that is definitely discernible as spinach. If you hold the smoothie on your tongue for a moment, you can really pick out the flavors.

That said, it's really a delicious choice. Not only is it healthy and low-calorie, but it also doesn't pack too much wallop in the sweetness department. It's refreshing and thirst-quenching, as a smoothie should be.

Plus, bonus points for drinking something that looks like slime!

Could be pea soup? Who knows?
I know the Naked Juice brand (or whatever it is) offers a "Green Monster" flavor, but they use wheat grass and I'm uncomfortable drinking it due to the whole Celiac thing. (Wheat grass is supposedly gluten free, but I'm not testing that theory.)

I didn't run at all this week other than the four miles I did on Tuesday. After weighing my options regarding leg pain and getting new shoes, the best way to squeeze 150 more miles out of my beloved Kayanos was to get some insoles. As Fit2Run has now opened in my area, I was able to walk on in, get my foot pressure tested, and be fitted for some orthotics that would do just that.

Pricey, but cheap than new shoes.
I could immediately tell a difference when I put them in my shoes. My feet felt more supported and the cushiony spring I've been missing in the Kayanos was back. They don't make the shoes feel too much heavier, so I'm hoping I don't notice a huge difference in that during the race tomorrow.

Apparently I have high arches; my right arch is higher than my left.

They also noticed the ridiculously awkward way I had my shoes laced - half parallel, half standard criss-cross - and showed me how to completely skip the eyelets where the laces tend to hurt the top of my foot.

Nice open space where my foot tends to feel bruised.
Archie and I spent the last day of spring break lying by the pool. KS comes in tonight, so I should probably get some grading done...and I really might...eventually.

ABK

Tuesday, December 25, 2012

A Very Merry Christmas

This Christmas, I received all a runner-girl could ask for.

As my family is entirely Jewish, Christmas is all about the in-laws. We spent the holidays catching up with a lot of family, including my brother-in-law, who flew in from LA for the first time since moving there almost 6 months ago. Needless to say, the days were packed. And, like it does every break, my immune system decided it was time to be on vacation. I spent Saturday, Sunday, and Monday fighting a mild but irritating cold - I felt fine except for non-stop sneezing. However, my symptoms let up enough Monday for me to enjoy the day.

Shopping is calling my name!
We spent Christmas Eve at M's mom's, where I received my first excellent running gifts. She and her sister generously gave me two fully-loaded cards to Fit2Run. I've been coveting a long-sleeved running jacket, compression socks, and a couple new tops. There's no Fit2Run local to where M and I live, so I'd like to spend everything on the cards before we go home.

My next running gift was one I gave myself.

I had plotted and planned to have a run Christmas morning, and despite being up late Christmas Eve (and having early plans Christmas day), I successfully peeled myself out of bed in time to go. I'd set my goal at 5 miles. I hadn't had a long-run in two weekends, and it was important to me to have some solid mileage. Christmas (holidays in general, for slightly asocial people like myself) can be overwhelming, and I knew I'd need some alone-time and peace - some time to be with my thoughts.

M and I always stay at my parents' house when we're in town, and their neighborhood never ceases to fuel my urge to run. It's simply made for running. It's well-lit, full of twists and turns, hills if you want them, and multiple routes to choose from. No matter the route you take, it's sure to be gorgeous - wide sidewalks curve between grassy golf course hills and beautiful homes, around lakes and trees. There's sure to be wildlife. As someone who likes to run on pavement but tires of busy roads, this is a little piece of running heaven.

Still, I was a little wary. I had run 2.95 miles with M on Sunday and had had to walk a bit because I'd overheated and was having so much trouble breathing. Also, I'd never run five miles totally alone, and I was worried I'd be strapped for time and wouldn't be able to do the full route. But M was fast asleep and I had promised myself this run, so off I went.

This is one I want to remember the feeling of.
It was 55 degrees and the sun was just beginning to burn the fog off the lakes. Frost dotted the golf course. The run was immediately refreshing and soul-lifting, and I started off a little faster than I meant to.

As I neared the exit of my parents' street onto the main road, I passed two deer grazing in a field; as I turned the corner, I startled a third deer who was not even a foot from me. The tone for the run was immediately set: I was alone in the chill morning with nature surrounding me.

There's something so wonderful about running when no one else is out. The world appears in a different light. It's like there's a secret life beneath the world we see daily; before we think to step outside, the world is already alive. It doesn't wait for us. I felt invigorated and peaceful all at once.

Anyway, the run was totally successful. I felt alive and free with every step. I only passed one other runner quite early on, but I did pass some walkers (mostly elderly couples with dogs). Doves swooped along the sidewalks; sand hill cranes and white egrets searched for their breakfast in the dewy grass.

The little squiggle is a runner!
I kept my pace fast, moving myself forward into the morning. I not only ran the full 5 miles, diligently beating down any mental voice that told me to cut the run short, but I also ran pain-free. All-in-all, it was a Good run.

After the run, we made our way to M's dad's for breakfast and gifts. My final running gift was from M, who had a specialty 13.1 decal made for me. Not only can I now proudly display it on my car, but it's different than the ones I usually see. Like I mentioned in a post before, the sticker is about the running lifestyle; it's not about bragging, but about offering a secret handshake to other runners out there. I've dragged my feet about getting the sticker, but M getting it for me, and giving it to me on the morning of such an awesome run, really solidified something for me. One more check-mark in the column of things that makes me feel like I can call myself a runner. I belong to this club, for better or worse.
Opening gifts with M.
Besides these gifts - which made the runner in me ecstatic - I spent the holiday surrounded by devoted and loving family, good food, and the blessings of a full, happy life.

I hope those who celebrate had a wonderful holiday as well!

ABK

PS: I forgot to mention that even before Christmas, my sister sent me a monthly running calendar, complete with motivational photos, quotations, and (best of all) a running log! What more could a girl ask for?! 

I can't wait to post this in my classroom!

Thursday, July 26, 2012

Sticker Shock

One of the great things about being married to M is that our parents all live in the same city, just under two hours from us. On our way home from the cruise port, we stopped there for a rest. This particular city has one of my favorite running stores, called Fit2Run. The people there are always friendly, knowledgeable, and they carry an awesome selection.

On this particular rainy Sunday, we ventured over just to check some things out. But like most addicts, I couldn't leave the store without a purchase. One thing that caught my eye was a perfectly-sized oval car decal. You know the kind. "13.1". Not too big, not pink, not an eye-sore. Just perfect. Only $2!


I actually abstained from buying it because I wanted to buy two exactly the same, and they only had one. (I did, however, get a water bottle and a new singlet.) I decided to find some online. In my search, I came across an interesting debate. Apparently, there are people out there who believe that runners or tri-athletes who post distances on their cars are 1) show-offs, or 2) weak. One poster even claimed they were personally offended by such stickers.

Now, most of the people who have posted these sorts of blogs aren't runners themselves. They may play other sports, but they have little understanding of long-distance running. They claim a Half Marathon is just that - half a race. "Why post that you quit at the halfway point?" they sneer. Or worse yet, "Real distance runners laugh at Half Marathon stickers; 13.1 is nothing." This vitriol (and believe me, some of it was really hateful, which is why I won't post the links to the sites here) was shocking at first, and then disheartening. Would people judge me if I stuck a 13.1 sticker on my car, after only finishing one Half, and in a time I wasn't pleased with? Was I weak, or show-offy, or lame?

Here's the thing: I love seeing those stickers. Seeing them is like seeing a runner on your way home from work; it's motivating and makes you feel like you've seen a soul common with your own. You feel an instant connection. You think: ah, look! Another of the tribe!

As many commented on the posts, we shouldn't judge people for these stickers. Even a 5k sticker means something to the person who put it on there. These stickers aren't about bragging; they're about tipping your hat to fellow runners. It's like a secret handshake, a welcome sign...sometimes, even, just proclaiming a way of life. It's akin to having a political sticker, a band name, or a stick-figure family on your car. It states, "This is important to me; it is part of my identity." If you're going to put a sticker on your car in the first place, you'll probably offend someone in doing so. Running distance stickers seem so innocuous in the grand scheme of things.

People also pointed out that a Half isn't half a race. It takes a different kind of training and strategy to complete than a full marathon, or a triathlon.

Veteran runners should understand and remember that we all start somewhere. The runners who want to tear down those who are still working up to their goal distance are missing the point, and clearly don't want to be part of this beautiful, competitive, encouraging family. I will never understand runners like that. I would never scoff at a 5k sticker, because completing that race/distance must mean a lot to that person if they bothered to put it on their car.

I remember the days when completing a mile without walking was a pipe dream, never to be attained, and cannot fathom laughing at someone for being proud of a 5k. Moment of humbling honesty here: I am still proud when I finish a 5k.

I want a 13.1 sticker for a few reasons. 1) Because I ran one, darn it! 2) Because I want to get to the point in my running where Halfs are my usual race goal; it would be motivation for this new way of life. And finally, 3) to offer a little salute to those other runners who, seeing the sticker, will feel a jolt of recognition, pride, and solidarity upon seeing it.

As for the negative voices...well, if they need to tear others down to make themselves feel good, then I guess they're running for way different reasons that I am. More power to them, but it seems an exhausting and miserable way to live life. It seems a heavy burden to carry during a long run, that's for sure.

I say, if you want a distance sticker, and you ran that distance...get it! You don't need to explain yourself to those who don't get it, and it may serve to encourage those who do.

ABK