2012 Training Day 92,93 - 22K and 17K

Yesterday, I was careful not to make the ITBL injury flare up. I did a 22K and today topped it up with a 17K recovery. Busy week ahead.

2012 Training Day 91: 10K Easy

This was a recovery run. I have a bad seat in the office. Back pains. Lets hope the rains wont ruin the weekend.

Progress So Far:

Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 0Kms rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90Kms (Mombasa - recovering and coming back)
April___wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
________wk2 21(1:47:25)+7K+16K (in 1:16:56) = 42Kms (ITBL injury)
________wk3 14+10+10 = 34 Kms (feeling great but pressed for time)
________wk4 21+7+16(1:14:43)+10=54Kms (ITBL flare, rain interruptions)
A

2012 Training day 90: 16K in 1:14:43

I did the 16K yesterday with a view to break 75mins. And I did! It was the first time in my life that I felt like raising my hands high in triumph! In retrospect, I was just afraid to run fast. I didn't have confidence in myself to run that fast over that distance. I was surprised at how easily I was returning 4:3x splits my knee flared a little in the last Kms but I am fine. I hope I can do a brief shakeout today in preparation for next week which should be a huge mileage week. It was 5K in 22:35 and 10K in 46:08 and 13K in 1:00:28 I now aim to do 16K in 72 mins between 14th and 18th May then Sub 70 mins 16K by mid June. I have also realized that it is easier to run close to sub 4mins and I will throw in some 2K intervals from June. This is how it went down:
KM______TIME____min/mile Pace
1_______4:22.9____7:03
2_______4:31.8____7:17
3_______4:32.7____7:19
4_______4:34.9____7:22
5_______4:33.3____7:20
6_______4:33.0____7:19
7_______4:36.8____7:25
8_______4:41.8____7:34
9_______4:56.2____7:57
10______4:44.5____7:38
11______4:43.1____7:36
12______4:47.5____7:43
13______4:49.0____7:45
14______4:45.9____7:40
15______4:49.6____7:46
16______4:40.0____7:31
A

2012 Training Day 89: 7K in 32mins

I was determined to do a 75 mins 16K but the skies opened after 6K and after being rained on for a Km, it got too intense I had to stop. Fuck, fuck fuck. It has been raining really hard. It rained the whole night yesterday. I hope it takes a 24h hours break so I can put in a run. Here are my splits yesterday: 4:16 4:41 4:37 4:30 4:32 4:41 4:40 The strides are evidently working. But I am very worried about my mileage. It is too low. But an injury screwed me last weekend and now its the rain screwing with my plans over the week. Damn.

2012 Training Day 88: 2K Run, 8K walk

I was supposed to do a 23K but the injury was too painful. I had to stop reluctantly after 2K. Then I decided to walk instead of trooping back home with my tail between my legs. Maybe I will walk again tomorrow. The injury is not as serious as the one of 7th April so by Wednesday I should be back.
Kentans took London. Top 5 women were Kenyan, top two men, Kenyan, and Four Kenyans in top 10. Amazing shit. Kipsang destroyed the field.

2012 Training Day 87: 21 K - ITBL pain

It rained last night. Bigtyme. So I was forced to run on uneven surfaces and my ITBL pain flared again. I slowed down and hopefully I didn't totally screw myself up.
Tomorrow is the London Marathon. Amazing shit. And Rashad fights Jones tonight. Amazing shit again.
But my leg pains and I have 60K left to cover this week.

BRENDA INTERRUPTED

DISCLAIMER: All characters appearing in the next post are fictitious. Any resemblance to real persons or events, is purely coincidental.

BRENDA INTERRUPTED

It was 19th April 2012. 7:06 am. Location Haile Selassie Avenue. Nairobi. Just outside Canon House.

It was an insignificant moment for me: I did not notice the cracks on the pavement, the shadowy figure in the car parked nearby or prowling thugs lurking around. It was an ordinary morning with a fair weather and I followed my usual routine: park the car, locate the nearest Kanjo fellow and get a parking ticket then get my water and a snack, lock the car and walk briskly to the office while pondering weighty matters or contemplating the meaning of the newspaper headlines screaming at the sidewalk.

I totally didn't know what was in store for me that morning as I overtook several pedestrians on my way to the office. Most Nairobians at that time wear a serious look. Self absorbed. The women taking quick glances at you seeking admiring looks from you to validate their dressing or look and looking away in disappointment when they find your eyes locked into the distance ahead of you.

At any rate, as it turned out, this would not be a routine morning for me, or for the shadowy figure lurking in the car parked next to mine. In that car was a lady I work with. Lets call her Brenda. Now Brenda is huge. She is not overweight or obese. She is past those. She stopped being able to use a bathroom scale several years back because she crossed 120 Kgs way back.

Where I work, many of people are overweight. Most are obese and when you walk into the building, swollen ankles in tight shoes are an ordinary sight and gout-nursing men who wince when they climb the short flight of stairs into the building are the norm.
I routinely bend down in lifts to pick up buttons that have popped from shirts that have been extended to their limits by distended bellies trying to spill out into the atmosphere to get some air. Often, as I hand over such buttons to the owners, their beady eyes glinter in embarrassed delight when I place such buttons in their puffed paws. And to cover their embarrassment, they deliver an accusing look at such buttons and then their puffed faces explode in a wide grin and they say things like, "Ah! haka kakifunguo! hizi shati za siku hizi sijui zimeshonwa vipi. Ufunguo inaanguka tu!"

I smile wryly and say to myself "you are welcome."

Anyways, to cut the long story short, Brenda is the biggest female colleague I have. We are talking about her taking the cake with her competition being above two thousand odd women some as tall as six feet, well-fed and well paid. Well, relatively anyway.
Over the course of time, she and I have bonded. I used to helpfully deliver website links on weight loss, one after the other, from couch-to-5k to weight-loss-for-dummies, and she keeps asking me for advice on how to lose a Kilo. A Kilo? She needs to lose about 80 Kilos!
Aaaanyways, weight complications have given her truckloads of misery to grapple with. From high blood pressure, cellulitis, multiple miscarriages, denied promotions etc etc. Recently, her fluid-filled lungs had to be drained in hospital and of late, she has a massive, swollen leg that has survived amputation once and she needs surgery to transfer lymph nodes to that leg to help drain the lymph fluid away.

So she has pushed matters higher up to God and to show God how serious she is about escalating matters to him, she spends thirty minutes in her car each morning persuading God to do something about her problems. All indications are that God is not doing much about her observable problems. At any rate, she sometimes takes Fanta madiaba (500ml), fried Chicken and chips; such a huge amount of calories that even I squirm at the sight of it. Moving on quickly, on on that day, as I walked from the car, she was parked next to me, she was reading the Bible and seeking divine intervention for her gathering difficulties. I suspect that her painful and heavy leg must be top priority in the list of problems she passes to God every day for action.

She saw me park and get out. She even saw me go back with a kanjo ticket and pick my water and snack from the car. Heck, she even saw me throw my workout bag at the back seat.
I am normally tuned out at that point. Just emptying myself of everything so that I can start taking the new day in. What that means is that I did not notice her or her car. Like I said, it was an insignificant moment for me.

But that moment enabled Brenda to notice me and my car. And she was later to do something selfless and heroic. She went on praying.

I walked off breezily. Carpe diem, I thought. The time was 7:05 am. Brenda proceeded to engage the forces higher up. Ten minutes later, a gang of six men approached my car. One of them pointed at Brenda with concern. She could not hear what they were saying but she looked up at them and knew some shit was about to go down. Her blood pressure started to rise. Her prayers were irreversibly interrupted even though she didn't know it then because it was happening fast.

They quickly surrounded my car casually to block the views of passers by and one of them reached for the driver's door. Brenda hauled herself out of her car. In her chest, her heart was pounding like it wanted to get out and run. They saw her. Nobody could have missed her hulking frame.
In her racing mind, she was terrified that they would shoot her if she tried to stop them. So she grabbed her handbag and ran to a nearby shop (Laptrust office) from where someone would help her and she put her forty year old vocal cords to good effect.
She was worried that passers by would think she is a mad woman but she said she would not let her friend's car get stolen as she watched. At least that is what she told me later.

She bawled out loudly, "Heeelp, heeelp! They are stealing my friends car! Heeeelp! Somebody help me!!!"
Her scream could have put a crack on a stone wall. Especially if it was not in English. At any rate, it literally ripped into the choreography of the thugs and made their little ring fall apart.
Without looking at her, the thugs scattered and took off, leaving my car door open and leaving my bag in place in the back seat. He screams stampeded after them, ringing in their ears.

A crowd quickly gathered to soak up the unfolding drama. If they were young yuppies, they would have surrounded Brenda with their iphone cameras trained on her and thoughtlessly recorded what has happening. But most just gaped and gawked at the scene with a puzzled look on ther faces as if they needed help in understanding what the fuss was all about.

She continued screaming in the off chance the thugs came back. Then when there was a sizable crowd, in between explaining to them that she is not a mad woman, she tried calling me without success.
She called a friend who called me and I was there in about two minutes.
I made my way to the car. I could not believe it. These fuckers had screwed the lock and the door was open. Brenda kept explaining to the onlookers that I was there and I was the owner of the car and I was her friend. I thanked her. I wish I could have hugged her but I try to keep the drama away from my life. I was bewildered at the audacity of the thugs and at the fact that my car could be burglarized at that place I thought was so secure. I tested whether I could lock the doors with the alarm. I could. I felt some relief. The crowd was milling over the place like worms on rotting flesh. Invasive eyes stabbed their way into my car's interiors, searching for what the thugs missed.
Brenda whispered to me that one of the guys who was in the crowd was one of the thugs.

I located the guy and looked at him to memorize his face. I sized him up. Snaggletoothed little tweaker of shit, I thought as my anger welled. Do I take him and attempt a citizens arrest?
What if he resists and starts a fight with me and I lose a tooth or eye in the process? For what? My ego? Could he be carrying a knife? Could his other accomplices still be lurking around?
I decided to go to the nearest police station but changed my mind after walking a short distance. It is useless. Let me salvage what Brenda has saved and move on. I looked around to see the suspect again as I make up my mind. He was gone.
Maybe I was a coward and should just have been macho and jump the guy. Maybe.
As I moved my car to another parking, I thanked Brenda and appreciated the hero in her. She saved me a whole lot of trouble.
She was my hero that day.
But I should be cursing my employer for failing to provide me with secure parking. I should blame myself for not knowing that between 7am and 7:45am, Nairobi is not safe. I should question why I did not report it to the police.
But I appreciate Brenda and whereas I have given up on her ever beating her weight, I hope she has not. Because she beat the thugs. The little tweakers of... never mind.

2012 Training Day 86: 10K with strides

I did my second strides this week yesterday.
Here is how it went:

Excellent shit so far. Sub 1:45 is gonna happen. I am aiming at 1:42. Next week I aim to do 80-90K. London is stacked! and it is tomorrow!

Progress So Far:
Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 0Kms rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90Kms (Mombasa - recovering and coming back)
April___wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
________wk2 21(1:47:25)+7K+16K (in 1:16:56) = 42Kms (ITBL injury)
________wk3 14+10+10 = 34 Kms (feeling great but pressed for time)

2012 Training Day 85: 10K easy on hills

Did an easy 10K. Trying to locate a woman who conned us over the weekend.
Here is the chart of the stride workout on Tuesday.

2012 Training Day 84: 14K with 12 X 100m strides

I am back. I felt great yesterday. Because of the need for speed, I will be doing two stride workouts per week starting with 100m X 12. I want to have three weeks of 80Kpw starting next week and then see what happens. Meanwhile, Boston was very hot but Kenya still took the top three. Mutai dropped out at the 30th K and Mosop was third in Rotterdam.
Wow.

Progress So Far:
Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 0Kms rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90Kms (Mombasa - recovering and coming back)
April___wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
________wk2 21(1:47:25)+7K+16K (in 1:16:56) = 42Kms (ITBL injury)
________wk3 14
A

2012 Training Day 83: 16K in 1:16:52 - Balls Out

This has been a weird week. From injured to ok within five days.
After the 21K on Sato, I could only rise from a sitting position in pain. I could only go downstairs and upstairs in pain. Mr. I-have-to-Maximize-Easter was reduced to sitting on his ass and watching TV over Easter as the days passed.
After some analysis and research, I was constrained to admit I had an ITBL injury and had to take painkillers and got down to doing wallbangers, one-legged lateral lunges etc. And this video particularly helped, especially from day three of rest.
I was worried that if I didn't run on Wednesday and Thursday, especially with my busy weekend and now that the rains are here - every evening when it doesn't rain is a blessing. You never know when you will have a runnable evening.
So on Wednesday I went for a slow 7K with strides. I just took it easy and was tentative since I was coming from an injury. It was good the injured muscles are not the ones primarily recruited during running. More like auxillary muscles and connective tissue.

On Thursday my legs were kinda sore and I didn't feel particularly strong. But I wanted to go for a run - knowing that my weekend has already been taken. Someone invited me for lunch and so I didn't take my usual Spartan lunch. This further strengthened my resolve that I had to run yesterday (or add weight). So I decided to go for a 16K time trial, balls out or die. I had food in me. I was well-hydrated and I had the determination. That is all I need.
I left work kinda late. The rain clouds had gathered and it took my garmin more than 12 minutes to lock on the satellites. Good thing is, that allowed me to warm up well.
And throughout, the skies threatened to open and unleash a downpour. But this inspiration below image kept flashing in my mind:

But I didn't want to be rained on so I decided I will just run and if it pours so bad, I will get out of the rain and take shelter. I looked at the clouds directly overhead. They weren't that dark and it was windy so I estimated it would not rain even though there was a lot of darkness and activity skywards. The rain would keep blowing the clouds away and not giving them a chance to gather. That was my little caveman-rainmaker skill in action. It normally works for me. 98% accurate.

My legs weren't ok. My hamstrings and shins were sore from the little speedwork of the previous day, however un-agressive ('docile' doesn't seem to capture my meaning) and little.
So it went okay. At the 9th K mark, I noticed I was slowing down and reminded myself that the time to start concentrating is from the 12th K Mark and from then, I focused. At the 13th K Mark I had my teeth clenched in concentration and effort. And there is also pain at that point onwards to the finish. I bore it and tried my best.
Finally, 16K in 1:16:54. It was windy and it didn't rain on me.
Below is my analysis of these last two major runs:

I note the following:

1. Because of the relatively flat elevation (with small undulations) in the 16K, I was able to maintain a relatively steady speed at a relatively steady heart rate - with max HR (171 bpm) achieved at 15K. And in the case of the 21K, because of the hill at the beginning, by the 4th Km, I have already achieved a max HR of 175bpm.
In other words, I must be able to be fast at lower HR to manage that terrain because to run the first 4K at close to 5 min/Km, I may hit their max HR. So my body must be very good at recovery or else I hit that high HR and get done.
Solution: maintain mileage and structured strides.

2. I fell asleep in Kms 7,8,9, 10 and Kms 18 and 19. Because of the hills they have. All I need to do is concentrate and remember these as problem segments to watch out for. I had the energy because the 13th K has one very soul-destroying hill (it destroyed GK - I think - at least that is where I lost him. But I managed it without slowing down so, concentrate on Kms 7,8,9,10 and Kms 18 and 19. Train for them and maintain regular 16K tempo runs.

3. Because of the terrain, for every 5K done on a flat surface, add 1.30mins for difficulty. At least for the first 10K. I had done 16K in 1:18 the previous week but in the race I was at 16K at 1:22.

4. To do 16K in 1:15, one must do each Km in 4:40 - which yields a 1:14:40. I Need more speed through more structured strides. Time for speedwork training will come after sub 1:40, which is within reach already.

Stay active guys!

2012 Training day 82: Easy 7K with Strides

The ITBL didn't hurt so this went well. My highest speed was 22.2 Km/hr and my max HR was 154 so I didn't push that hard. Didn't want to risk re-injury. I will probably try a 16K tempo today and see what happens, especially if I get to have a nap during lunchtime.
It feels kinds sore today but it doesn't feel like an injury anymore. If it blows up today, I take another three days off. Saturday and Sunday are mandatory off days because of visitors so nothing changes there anyways.

And this is a beautiful inspiration:

A

Recovering from ITBL injury - Review of 2012 first race

Today is rest day three and it feels almost completely healed. Tomorrow I will go for an easy run.
On looking at my race, I slept at the 7th, 8th, 9th and 10th Km and at the 18th and 19th Km so I need to watch them out. My start was great and my finishing was great. Between 11 and 17K I am fine.
Since this will be the same route for the sub 1:45 run next month, I should work on those weaknesses and be one with the route.
I should also incorporate regular one-legged squats in my routine to avoid ITBL injury and strengthen the gluteus medius.

My task as fairly easy to hit sub 1:45:
1. Weigh 79Kgs. Thats like 1.5Kgs. Easy as pie.
2. Maintain 70-90K a week for three weeks. Nothing new here.
3. Maintain the strides but have them more structured like 50m or 100m.
4. Avoid PF, ITBL and be supple all round.
5. Do not ignore early warnings of injuries. That slight pain, that tightness - is a sign. Attend to it before it blows up.
Cheers guys

2012 Training day 81: 21K IN 1:47:25

Was up early. GK was in time. It had rained the previous night and it drizzled in the first two Kms.
It went well. The only problem I had was a sharp knee pain on the left side of my left knee. It forced me to seek the surfaces that slant to the right. I was strong and sufficiently fast otherwise.
But man, that route is hilly! I am even beginning to doubt the Garmin's elevation chart. GK found the course very challenging and hilly and we think Mark should try it too as we shoot for a sub 1:45 in May. GK returned a 1:49 and my time is up there so we achieved our objective, which was to run a sub 1:50. Now we can talk about 1:45 like people who have been tested.
Here is how it went. My slowest Km was 5:20 and my fastest Km was 4:40. I think its fairly accurate to say I have a new injury: ITBL.
I am yet to figure out what it means when my HR goes down yet I manage a relatively constant speed in the later parts of the run.

Now for the next week I can run slowly and every body can kiss it. Now gotta go and learn about my injury.
A
A

2012 Training day 81: 10K with 11 strides

I was still recovering from the 16K yesterday so I had an easy 5K then did some strides over 4K and warmed down.
Today I rest and do some carboloading for tomorrows first 21K race of 2012 with GK
Here is how it went:

Tomorrow, it will be war. Every Km is a round. That is the approach - staying in the pocket and going the distance.
I want to get this done then go back to mileage for four weeks.
Jan_____wk1 N/A
________wk2 20+18+20 = 58Kms
________wk3 16+16+18+20 = 70Kms ..................(lower ankle pains)
________wk4 20(1:50)+20(1:53)+20(1:50) = 60Kms ...(fighting each Km - legs screaming)
________wk5 20(1:53)+10+10 = 40Kms......(Revert to moderate 21K @ Sato - no more fighting)
Feb_____wk1 21(2:05)+11+10(47:56:52)+6+10 = 58Kms (tight hamstrings)
________wk2 21(2:06)+14+12+7+10 = 64Kms...........(first sub 4 mins 1K!)
________wk3 21(2:01)+15+12+12+12 = 72Kms (Malaba, crazy intervals)
________wk4 21(2:19)+16+14+10+10=71Kms (recovering from intervals)
March___wk1 21(1:57:51)+18+11+11+11+11=83Kms (Kampala)
________wk2 21(1:56:39)+15+10+10 = 56Kms (PF threatens-recovering from 83K week)
________wk3 21(1:53:39)+19+17+12+11=80K (bad cold, health scare - tight PF)
________wk4 rest - with a flu
________wk 5 21(2:14)+15+13+16+13+12=90K (Mombasa - recovering and coming back)
April____wk1 21(1:56)+10+16(in 1:18)+10 = 57Kms
A

2012 Training Day 80: 16K in 1:18:27

The weather was fine. It threatened to rain but instead it became warm. The pitch was perfect. No slippery places. No crowds either.
Even though I had stopped fighting the time in January in order to concentrate on building mileage, I decided to start fast once again under the inspiration of my bro Mark, who ran a 16K in 1:22 against a 1:24 I ran three weeks back which I thought was impressive.
So off I went. This is how shit went down:

I didn't have food in my stomach so after the race I was pretty fucked up. Whacked thoroughly Ah tell ya.
Today I should go and do some strides.
A

2012 Training Day 79: Easy 10K on hills - The Rains are Here!

It started raining at 4pm and I had started accepting that I wont run yesterday but luckily it stopped and so I was able to run home.
I made it very easy because it was slippery and sometimes I was forced to leave the muddy pavement and run on the road. Only good thing is that there was traffic jam so the cars were crawling.
My bro Mark raised the bar for our running group with a 1:45:22 last weekend and I would like to stop my pitty patter and go sub 1:50 this weekend. But will the rain allow it? We shall see. I would really like to do a fast 17K today but again, will the rain allow it? We shall fuckin see.
PF still tight. Still stretching them damn ankles, shins and hammies.
Stay active guys!

2012 Training day 78: 21K in 1:56 - No Legs

I had wooden legs that I couldn't feel. But I ignored their woodenness and plodded on. I was surprised because I didn't do so bad after all. I believe the legs were shot by the 90K I did last week but I was impressed that I could do a 1:56 and without the garmin.
So I have great expectations for the same run on Saturday since I expect that I will have recovered fully and will have fresh legs.
This week if I can return something close to 60K that would be great.

A

Cheers guys.