Run to the Top Podcast | The Ultimate Guide to Running
713 episodes - English - Latest episode: 6 days ago - ★★★★★ - 837 ratingsRunning podcast to motivate and help runners of every level, speed, and age run their best.
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Episodes
Could you have pushed harder during your last race?
May 31, 2023 04:01 - 42 minutes - 40.6 MBHow many times have you finished a race and thought “I could have pushed harder”? If you’re anything like me, then this likely happens to you quite often. But, one thing I learned from interviewing some of the best runners in the world is that you can actually train your mind, just like your body, to overcome your brain telling you to slow down and learn how to better push your physical limits. To help you learn how to do this, I’ve brought on one of our favorite guests, Matt Fitzgerald....
6 Reasons Running is So Much Harder When You Start as an Adult
May 26, 2023 04:01 - 17 minutes - 17.2 MBWhat age were you when you first started running? I’m guessing you were over 18 - and likely over 30, 40 or even 50. And unfortunately, as you may have well experienced, there’s something so much harder about starting when you’re older. So many more obstacles, worries, and challenges that your running peers who started earlier in life never had to deal with. In today’s episode, Coach Jeff is going to dig deep into many of these reasons and share with you some tips on how to make some ...
How to Identify and Fix the Most Common Reason for Running Injuries
May 24, 2023 04:01 - 59 minutes - 55.4 MBAre you a runner that has suffered from hip-related injuries, weakness, or mobility issues? Do you suspect it’s having a negative impact on your training? Well, you are in luck because in this episode runner rehab specialist Dr. Lauren LaPierre returns to the podcast to discuss all things hip strengthening. Specifically, we discuss: warning signs or symptoms of hip dysfunction common causes of hip tightness and restricted mobility in runners how hip mobility impacts running efficienc...
Why you need a hand-written log and not just Strava
May 19, 2023 04:01 - 21 minutes - 19.8 MBThere’s a lot to be said about the benefits of quick and easy online logs like strava, but is it possible you’re missing out by not keeping a hand-written log as well? Coach Ruiari and Dylan think so and in today’s episode they’re going to discuss why exactly they think hand-written logs can be such a beneficial tool to improve your running. Some of the benefits they discuss are… The ability to easily flip back over years and analyze trends Hand-written logs by nature help you write d...
Setting Realistic Goals
May 17, 2023 04:01 - 26 minutes - 25.1 MBSetting realistic goals is perhaps one of the most important pieces of starting out your training on the right foot and one of the most common reasons we see runners struggle with their training. So, today we’ll be hearing from Dr. Grayson Kimball, a Sport Psychology Consultant in the Boston area who is also a big runner himself. In this episode, you’ll learn… How to know if your goals are realistic and why this is so important How to combine setting long-term and short-term goals ...
How to Recover and Train Between Races
May 12, 2023 07:39 - 54 minutes - 51.1 MBWith the main portion of the spring racing season completed, many of you are likely pondering what you should do next. So, today our current and past coaching team are going to answer some listener questions about what to do after your race. Here’s what you’ll learn… Why you need to have a period of recovery after a marathon (and how to do it properly) How to deal with muscle soreness after races and why it might be happening to you more than normal. How to put a bad race behind you...
Macronutrients: What is the Optimal Ratio and Why They are Critical to Your Performance
May 10, 2023 04:01 - 46 minutes - 45.2 MBToday we’re lucky enough to have our very own Coach Jeff on the show to talk about the importance of macronutrients and how ensuring you have the right mix can help you hit your performance and nutrition goals. You’ll learn… The role of each macronutrient and why each is critical to performance and health The optimal ratio of macronutrients to hit your goals How you should adjust these macros based on your training, age, gender and other factors. And if you stick around until the en...
Inaccuracies with GPS Watches: How to best use the data to optimize your training
May 05, 2023 04:01 - 1 hour - 60.3 MBHow much should you trust your GPS watch? In this week's coaches chat, coaches Michael and Andy dig into GPS watches and cover some of the most common questions and concerns we see as coaches, plus metrics we recommend tracking. They’ll discuss… Why GPS watches may not always be accurate, especially on trails or dirt roads. Why certified marathon courses are more accurate than GPS watches. Understanding effort is more important than just focusing on paces for training How to hav...
Understanding and Fixing Common Running Form Issues with Jay Dicharry
May 03, 2023 04:01 - 35 minutes - 34 MBOn this episode of RunnersConnect, we explore various ways to improve running form and prevent injuries. Our expert guest, Jay Dicharry, shares insights from his experience analyzing running patterns and addressing injuries as a physical therapist. Jay’s going to discuss the most common issues we see when it comes to running form and injury, including the two most usual culprits of poor form and injury, posture and foot strike. Plus, we’re going to get into building strength and powe...
Overtraining Vs Being Tired: Measurable Ways to Tell the Difference
April 28, 2023 04:01 - 24 minutes - 23.3 MBIs the fatigue you’re feeling overtraining or just the normal fatigue we should all expect when training hard? It’s a question that will drive runners crazy. In today’s episode, we’re going to delve deep and give you some actual measurable data you can use to tell the difference. You’ll learn… The difference between normal training fatigue and overtraining Why training fatigued is sometimes okay (and even needed) Some measurable ways to tell if you’re overtraining How to dig yoursel...
Lessons From The Fastest Runners On Earth
April 26, 2023 19:08 - 39 minutes - 38.6 MBHow can the average athlete relate to some of the best runners in the world? What insights can be gained? And in what ways are we more similar than different? These are just a few of the questions addressed in this episode of Run To The Top. We host author Sarah Gearhart who’s recently published book titled “We Share The Sun” takes readers behind the scenes and into the lives of some of the world’s most elite runners in Kenya and their legendary coach, Patrick Sang. We talk about Ke...
When You Can Run Through an Injury, Is Running Bad for Your Knees and More Listener Questions
April 21, 2023 04:01 - 43 minutes - 40.9 MBIn today’s episode, Coach Jeff Gaudette is going to be answering listener questions we’ve received over the last few weeks from our fans just like you. We’ve got some great questions, covering everything from how to determine if you can run through an injury or not, how to approach marathon long runs and post run nutrition. Plus, if you stick around until the end, Coach Jeff delivers some interesting training insights from two elite female runners he coaches who despite running similar...
How to Overcome Negative Thoughts in Training and Racing
April 19, 2023 04:01 - 44 minutes - 42.5 MBOn this episode of RunnersConnect, sport psychologist Dr. Stan Beecham explains how our own thinking can often get in the way of our ability to perform at our best, especially as runners. You’ll learn why he thinks we need to… Learn the importance of difficult tasks and making conscious decisions to prioritize long-term results over short-term satisfaction. Be conscious of your thinking: It's important to recognize how our thinking can limit our potential and affect our performance. ...
3 Surprising Ways Training for a Half Marathon Can Improve Your Overall Running Fitness (and specific workouts to help you crush it)
April 14, 2023 04:01 - 20 minutes - 19.6 MBThe half marathon is one of the most underrated distances you can train for and race. Not only is it a good stepping stone in volume for newer runners, but it’s a great way to mix up training for more advanced runners. In today’s episode, Coach Ruiari and Coach Dylan are going to talk about… Why moving up or down to the half marathon distance can help you combine speed and strength training. Why training for several months consistently is necessary for success in longer races. Th...
How to Break the Injury Cycle
April 12, 2023 04:01 - 18 minutes - 18.6 MBAre you currently in an injury cycle you can’t seem to break out of? Well, so is Dean Schmidt and on today’s training plan rescue we’re going to take a deep dive into Dean’s plan to uncover why this is happening and give him a 3-step plan to break out of the injury rut and get back to healthy training. We’ll go in-depth on… Why you should avoid racing for the next 6-8 months The problem with intensity and how to build up your training and mileage How to uncover the source of your n...
How to Taper and Determine Race Pace for Optimal Performance
April 07, 2023 04:01 - 1 hour - 69.6 MBAre you ready for the big spring races like the Boston and London Marathons? In this podcast episode, we dive into two key factors for your race day success: tapering and determining your race pace. 📉 We’ll discuss why we recommend a three-week taper with a 85-90% mileage reduction three weeks out and a 70-75% reduction two weeks out from a marathon. 🏃♂️ You’ll learn why it’s important to maintain medium intensity workouts to stay mentally sharp. 🏅 Finally, we discuss how to det...
Your Tapering Questions Answered
April 05, 2023 04:01 - 55 minutes - 51.7 MBTapering is one of the most difficult mental challenges we face as runners when targeting a big goal race. We’ve put in weeks and months of hard training and sacrificed a lot to try and get ourselves in our best racing shape and yet everything could come crashing down in the final two to three weeks if we’re not careful. Add in the fear of the reduced mileage and workouts ruining our fitness plus all the weird feelings, such as dead legs we commonly experience in the final two weeks and ...
A Peek Inside The Training and Mindset of a 13:30 5k Runner
March 31, 2023 04:01 - 32 minutes - 31.6 MBHave you ever wanted to peek inside the training and the mind of an elite runner? What does their training look like? Do they have the same ups and downs? What goes through their mind during workouts and throughout the week? This week our very own coach, Alex Ostberg, peels back the curtain on his most recent week of training to run xxxx. In addition to getting the details and “why” of his workouts, you’ll also hear him discuss the challenges he faced and lessons he learned throughou...
How To Increase Your Mobility To Improve Your Running
March 29, 2023 12:22 - 1 hour - 55.9 MBHave you thought about what the long game looks like for your running? You know, like what you can do right now in order to log enjoyable miles and even race well into your 70s, 80s, and dare I say 90s? If not, this episode is for you. Kelly and Juliet Starrett join Run To the Top to discuss some of the latest runner mobility insights from new book “Built To Move”. Specifically, we cover: Easy mobilization practices to increase range of motion and avoid injury Intuitive ways to integra...
Super Shoes: Can They Help You Run Faster or Are They Just for Elites?
March 24, 2023 07:34 - 1 hour - 76.2 MBIf you’ve paid any attention to elite racing times or even had conversations with anyone in your running group, then you know all about “Super Shoes”. If you’re a new runner, “Super Shoes” are the general term for running shoes made for racing that contain a carbon fiber footplate that adds more “spring” to each step and thus improves running economy by reducing the amount of work a runner must do while running at a given speed. Coach Michael and Coach Andie discuss how super shoes have ...
Information Overload, Optimal Training Paces & How to Know When You Can Handle More Training: Training Plan Rescue
March 22, 2023 04:01 - 22 minutes - 23.2 MBThere’s a lot of content for new runners just getting started and of course a ton of books, videos, etc for experienced runners trying to break through plateaus and achieve that final 5-10%. But, what about those of you in the middle? Not completely new to running, but certainly nowhere near your potential with a ton left to learn. Well, today’s an episode for you. Coach Jeff is going to analyze the training of Mike Boiling and help answer some of the most difficult questions like… H...
How do Antibiotics Affect Running Performance?
March 17, 2023 04:01 - 16 minutes - 16.8 MBAntibiotics. We’ve all likely taken them at some point to fight off a lingering sickness or to help control more serious infections like strep throat, ear infections or bladder infections. But, did you know that antibiotics might also negatively impact your running? In fact, taking antibiotics is often unknowingly the cause of poor race and training results. Now, this doesn’t mean you shouldn’t be using antibiotics. You should always listen to your doctor. However, it does mean that y...
How Runners Can Sleep Better And Recover Faster
March 15, 2023 04:01 - 54 minutes - 52.2 MBAre you getting high-quality sleep on a nightly basis? If you’re one of the 67% of Americans that report frequent sleep issues, perhaps, you’re not but you’re looking for answers. In this episode of the Run To The Top Podcast, sleep expert Matt Gallant from BOptimizers joins the show to discuss: lifestyle and environmental factors that prevent a good night’s sleep daily protocols you can adopt to course correct and sleep better research around why improving sleep quality is the most ...
Learn How to Target Your Weaknesses by Training the Right Muscle Fiber Types
March 10, 2023 09:12 - 34 minutes - 32.5 MBDo you ever wonder why some runners are better at shorter distances while others are far more suited to longer distances? Well, a lot of this has to do with the type of muscle fibers you’re predisposed to having. But, what many runners don’t know is that there are ways to train to specifically target certain muscle fiber types and thus improve our weaknesses. In today’s episode, Coach Andie is going to take an in-depth look at muscle fibers to better understand h...
Your Fueling Questions Answered
March 08, 2023 05:01 - 59 minutes - 55.1 MBLearning how to properly fuel before and after your runs can be a tricky piece of the running puzzle to figure out since there’s no one correct answer for everyone. It’s no surprise then that some of the most common questions we receive on our social channels and over email involve fueling for training. In today’s episode, we’re going to have our team of coaches give you the answers to some of the questions we’ve received about fueling before and after runs. Our ...
5 Lessons Learned from our 2023 Winter Running Retreat
March 03, 2023 07:06 - 1 hour - 70.9 MBWhile you might not have been able to join is in-person for our first in-person retreat of 2023, Coach Andie and Coach Michael talk in-depth about some of the biggest lessons both our attendees and coaches experienced over the 4-day weekend. You’ll learn… Why you are not as “slow” as you think How your form is better than you realize That you’re not weird if you love running! (maybe a little) How not to underestimate yourself Why connection and camaraderie have great...
Fascinating Training Lessons From Ethiopian Marathon Runners
March 01, 2023 05:01 - 43 minutes - 41.1 MBWhy does it make sense to Ethiopian runners to get up at 3am to run up and down a hill? Who would choose to train on almost impossibly steep and rocky terrain, in hyena territory? And how come Ethiopian men hold six of the top ten fastest marathon times ever? Michael Crawley spent fifteen months in Ethiopia training alongside (and sometimes a fair way behind) runners at all levels of the sport, from night watchmen hoping to change their lives to world class marathon runners, in order...
Why You Don’t Need to Train Faster to Run Faster
February 24, 2023 05:01 - 16 minutes - 15.9 MBOne of the most difficult concepts to master as a runner is that you don’t need to be running faster, longer or harder every time out to improve. In fact, sometimes running just below or slower than your potential in workouts leads to more consistent improvement. In this week’s episode, Coach Jeff is going to discuss the science about why this is so you can fully understand the concept and apply it to your running. Download the Visual Guide Connect, Comment, Community Follow R...
Helping a 65-Year Old “Right the Ship” After a Bad Marathon
February 22, 2023 05:01 - 30 minutes - 29.8 MBDid you train “harder than ever” for your last race and still come up short? Are you a masters runner who feels like your times are going in the wrong direction and you need to “right the ship”? That’s what Russel was feeling after his last marathon, where he trained harder than ever, but still came up short. In this episode of Training Plan Rescue, Coach Michael digs deep into Russell’s plan to give coaching guidance on some of the mistakes he may have made with his mileage, the inte...
How to Step Up Your Training with the Correct Periodization
February 17, 2023 08:02 - 28 minutes - 28.6 MBPeriodization is one of the most important training concepts that helps runners break through plateaus. Once you stop training race-to-race and focus on how all your seasons fit together, huge breakthroughs can happen. In today’s show, Coach Ruairi and Coach Dylan are going to help define what periodization is and go over the two most popular approaches so you can learn how it can benefit you at any race distance. If you’ve been stuck in a plateau with your train...
How Gwen Jorgensen became an Olympic Gold Medal Triathlete
February 15, 2023 05:01 - 41 minutes - 38.7 MBHave you ever been curious about hearing from the families of Olympic-level endurance athletes? Perhaps, you’ve been curious about the roles they played, the support they provided, and the insights they have from being so close to the athletes? Well in this conversation with Nancy and Elizabeth Jorgensen, you’re getting just that. Nancy and Elizabeth recently wrote a book time lining and reflecting on Professional Triathlete Gwen Jorgensen’s rise from intrinsically inspired kid a...
9 Ways to Mentally Master the Last 10k of Your Marathon!
February 10, 2023 20:32 - 47 minutes - 44.8 MBThe marathon isn’t just a physical beast, it’s also a mental battle against yourself. A lot of races can be lost in the last 10k simply because we aren’t mentally prepared. On this week’s Coach Chat we cover the mental side of racing and go over 9 tips you can use to stay mentally engaged when the pain starts to set in. After listening, you’ll be ready to master the last 10k mentally and a PR might just be on the horizon! Connect, Comment, Community Follow...
From Couch Potato To Endurance Athlete At Age 48
February 08, 2023 05:01 - 38 minutes - 35.7 MBFor those who have ever thought they were too old or too unfit to compete in endurance sports, listen to this conversation with Hilary Topper. Growing up and even well into adulthood, Hilary did not consider herself an athlete. But in her late 40s, she decided to get into running. Fast forward a decade and she’s completed numerous road races and triathlons, started virtual endurance teams and communities, maintained an inspirational blog on all these topics, and written a book go...
An Inside Look at What RunnersConnect Athletes are Struggling With Now
February 03, 2023 05:01 - 28 minutes - 26.4 MBOn today’s coach chat podcast episode, we’re going to hear from RunnersConnect head coach Michael Hammond about the common struggles our athletes are facing right now and how we’re helping them overcome them. We’ve always felt the group atmosphere is part of what sets us apart from most training plans - even other customized ones. As an athlete, sometimes it’s just nice to know that others are struggling with the same issues as you are or are having the same fears and apprehensions at th...
How to Develop Mental Toughness for Training and Racing
February 01, 2023 05:01 - 52 minutes - 48.8 MBIt’s the beginning of February and that means most of us are in the midst of our training for spring races. With races still a few months away, and the training starting to get difficult, this is a great time to start thinking about the mental component to your training and racing. Mental training is often overlooked as we focus so much of our attention on the physical aspects of our workouts. But, being mentally strong and knowing how to overcome the mental challenges that every race a...
The Biggest Mistake You’re Making With Your Strength Training
January 27, 2023 05:01 - 25 minutes - 24.3 MBNot including proper progression in your strength routines is one of the biggest reasons you may still be getting injured despite performing injury prevention routines and why your progress may have stalled. In today’s episode, Coach Jeff is going to help you fix this by… Explaining what progression is and why it’s important The different ways you can add-in progressive overload to your training Walk you through a 4-phase progression you can implement in your training today. If you’r...
Can metabolic profiling help you reach your running goals?
January 25, 2023 05:01 - 59 minutes - 55.7 MBAngelo Poli is a Transformation Specialist and the creator of the MetPro system, an advanced methodology that analyzes a person’s specific response to diet and activity, and adjusts based on their personal needs and goals. In this week’s episode, you’ll learn more about: the relationship between diet metabolism and running fitness lifestyle evaluation and actionable strategies you can take to master your nutrition and truly meet your running goals how the process of metabolic profil...
How Does Alcohol Affect Your Running?
January 20, 2023 05:01 - 26 minutes - 25.6 MBMany of us enjoy nothing more than a cold beer on a hot day or a strong drink after a long work shift. However, what impact, if any, does this have on our training and racing goals? Obviously, you’re not drinking beers before you run, so is there any detriment? The research and answers may surprise you. In today’s uptempo talk, Coach Dylan and Coach Ruairi are going to dive into the pros and cons of alcohol consumption on your running and even discuss the beer mile along the way. C...
What’s behind this 33 year old runner's training woes?
January 18, 2023 05:01 - 23 minutes - 22.5 MBNick ran cross country in high school, setting a 5k PR of 17:49 way back in 2005. But in 2012 he developed a severe case of achilles tendonitis which caused him to hang up the racing shoes for almost 10 years! Now he’s back to training - but he’s having some trouble. Some injuries, overly intense workouts, and in general he doesn’t feel like he’s quite on track to reach his goals. What could be behind the present difficulty? We have some ideas! On this weeks Training Plan Rescue, Coach...
How much faster can you get in a year?
January 13, 2023 05:01 - 38 minutes - 26.3 MBDo you have a goal time you’ve been eyeing but aren’t sure if and when it will be attainable? Or are you fairly new to running and wondering what to expect from your rate of improvement? This is a fairly common question and the short answer is, it depends. In today’s episode, we’ll help you… Determine how much you should expect to improve race to race Understand the factors to consider when it comes to getting faster. The specific things you can work on to ensure you maximize your...
Secrets to Winter Running Unlocked
January 11, 2023 05:01 - 44 minutes - 42.1 MBThere’s no doubt that winter running can be some of the most difficult months of training, especially if you have a big race coming up in April or May and you have to be focused on getting in the work. Motivation fades when every run requires dressing in 10lbs of gear and braving the elements or constantly fretting about how to adapt yet another workout for the ice and snow. That’s why in today’s podcast roundup, we’re going to help teach you everything we’ve learned over the past 10 ye...
Are You Focusing on the Wrong Metrics?
January 04, 2023 05:01 - 16 minutes - 16.7 MBWelcome to our coach chat this week and our first podcast of the new year. As we all try to get our 2023 started off on the right track, one of the first things we start to think about is tracking towards our goals. As any good coach will tell you, one of the most critical pieces to achieving any goal you set for yourself is tracking your progress along the way. Unfortunately, many runners are not aware that they are often too concerned with the wrong metrics in their training. The res...
What You Should Do During Workout Rest Intervals
December 28, 2022 05:01 - 37 minutes - 36.2 MBWhen it comes to executing workouts, understanding aspects like pace, distance, and duration might already be at the top of your mind. But how much thought have you given to the importance of the rest intervals in your workouts? Can you distinguish between what you need for something like a neuromuscular-based workout versus the rest you need for threshold intervals? Come to think of it, you might have other questions too. Like on those days where things aren’t clicking, does it make sens...
Are Exogenous Ketones The Next Big Thing In Running Nutrition?
December 21, 2022 06:07 - 56 minutes - 52.1 MBWhat are your thoughts on exogenous ketones? Are you familiar? Are you wondering what they have to do with running? Well, in this episode you are in for a treat. Brian McMahon, runner and Chief Strategy Officer at deltaG - a company that makes exogenous ketones - joins Run To The Top to talk about what ketones are, the difference between options out there on the market for runners (particularly, the difference between ketone “esters” and “salts”), their benefits for running performance, re...
How to use strength training to run faster, longer, and injury-free
December 14, 2022 05:01 - 35 minutes - 38.2 MBWe’ve put together some of the best interviews we’ve conducted over the past 6 years from masters coaches, researchers and high-performing athletes to help you better understand the benefits of strength training in any running program. In this interview… We’ll dispel some of the myths out there around strength training Look at what the academic research says about its applicability to running Help you understand the types of strength training you should be doing Plus, how often you ...
What to do when shorter distance results don’t translate to the marathon
December 07, 2022 05:01 - 20 minutes - 19.5 MBDo you have great results at shorter distances like the 5k and 10k, but can’t run equivalent times for longer races like the HM and Marathon? That’s the problem Aliisa Laurie has dealt with her last few marathons. Alissa has posted impressive times at shorter distances, but through a combination of training errors and injuries has fallen short of her potential in the marathon. Listen in to Coach Michael’s analysis of Alissa’s current strategy and execution, as well as his suggestions f...
How To Train Your Gut For Race Day
November 30, 2022 05:01 - 1 hour - 62.8 MBHow many times have you been in a training run or race environment where issues like nausea, bloating, or cramping have interrupted performance? Or how often have you tried to experiment with the latest drink mixes, gels, and bars only to find yourself back at square one wondering what will keep you properly fueled and focused on the task at hand during prolonged exercise? Personally, I’ve lost count of how many times gut distress and nutrition choices were the limiting factors on my p...
5 Alternative Recovery Methods for Running
November 23, 2022 05:01 - 32 minutes - 30.4 MBExtending beyond normal sleep and nutrition routines, have you ever wondered about alternative recovery methods? Maybe you’ve had conversations with family and friends about Eastern Medicine, novel medical procedures, a new technology or something else along those lines and you’ve wondered: could this help my running? Well this episode of Run to the Top is another Up Tempo Talk with RunnersConnect coaches Dylan Belles and Ruari Moynihan discussing 5 alternative ways to recover from running...
4 Insights I Gained From Running Retreats
November 16, 2022 05:01 - 21 minutes - 22.2 MBFor those of you who have been fans of RunnersConnect for some time now, you know that some of our favorite events of the year are our running retreats. It’s truly amazing to get to spend 4-5 days with passionate runners - talking about running, exploring awesome trails, and learning together. Now, runners attend our retreats for a lot of different reasons - the chance to run in awesome places, all of the 1-on-1 coaching and learning, or even just to be surrounded by a group of likeminde...
How To Get Fitter, Stronger, and Run Your Best Past Age 40
November 09, 2022 06:51 - 57 minutes - 54 MBWhat if you could actually run your best past age 40? And get fitter and stronger? We’ve put together some of the best interviews we’ve conducted over the past 10 years from masters coaches, researchers and record holders to help you better understand how to adapt your training as you age. We’ll go over the mental obstacles we face as masters runners, from perhaps not being able to reach our previous best times to wondering what’s our potential and overcoming the fear of injury. You’ll...