 dot com and it's a wonderful studio and i love being able to talk to dean spalding on fiber optic and i love reliefactor.com because tomorrow is friday i got a 10k tomorrow and i feel great after doing nine and four and eight and four this week today is my off day as many uh... trundlers out there know it's good to rest up before you try and run for speed but i have minor aches and pains i've been a kayak two days in a row and i'm i'm not really good at that and so