At least, 7 kilometers from the “Brown” Mountain, our new playground, there is a place which I call “The Farm” where we rest and relax in between our running workouts. “The Farm” has a lot of land space to offer and we started to raise vegetables as our source of organic foods.
Farmers In Between Running Workouts
We have propagated pechay, radish, okra, ampalaya, pepper, malunggay, papaya, chinese/upland kangkong, camote/sweet potato, cassava and lots of saluyot. The pictures depict that we have transplanted such plants to garden plots and in-between our workouts, we water and cultivate them. The members of the Elite Team Bald Runner had been transformed to Farmers for them to produce organic foods for their sustenance.
Organic Vegetables Planted By Team BR
I could still remember the reason why the Kenyans and the Japanese are the world’s top long distance runners is because their food nutrition are fresh from the source. Not seen in these pictures are the native chicken, goats and hog/pigs being raised inside “The Farm”. Hopefully, the mountains nearby would give us a taste of fresh wild pig/boar and deer meat!!!
Inside “The Farm” is an orchard with 150+ mango trees; coconut trees; santol; pomelo; chico; atis; rambutan; mabolo; duhat; guava and other fruits rich in Vitamin C.
Gardening/Farming As Cross-Training Activity For Runners
If you are a runner and you have a place where you could start propagating your own source of organic food, you can be a “farmer”, too! If you are staying in those high-rise condos in Metro Manila, you can buy those inexpensive plastic pots where you can plant your vegetables. If you are serious, buy a book on vegetable raising, buy those seeds at the ACE, and then plant the seedlings in those pots! You will be surprised that taking care of your plants/vegetables will give you relaxation and at the same time a cross-training activity for your running.
1. On April 6-8, 2010, I was in Laoag City to celebrate the 85th Birthday of my Mom. I had a chance to run at the Laoag City Oval Track and meet the local runners & friends. I told them of my plan of coming up with an ultramarathon road race from Laoag City to Pagudpud in the future. Everybody was surprised as most of them have never tried running beyond the marathon distance. They told me that the estimated distance is 80-85 kilometers. Anyway, I told them to train and prepare as I will bring more ultrarunners from Metro Manila to run in the province.
Bangui's (Ilocos Norte) Windmills
2. On my last day in Laoag City, I asked one of my nephews to drive me to Pagudpud to initially measure the route with the use of my GF 305. The measurement of distance started infront of the Provincial Capitol in Laoag City and we took the Bacarra Road, going North to Pagudpud. As soon as we reached the town of Burgos, Ilocos Norte, my GF 305 registered a distance of more than 50K and I have yet to reach the Municipality of Bangui. Based from the Kilometer Posts, I need to travel another 30K to reach the town of Pagudpud! Instead of going to Pagudpud, I decided to visit the Bangui Windmill Project Site and the Burgos Lighthouse.
3. Through my calculation and assessment of the route, it would be nice to start the race at the Municipal Hall of Pasuquin where the runners would start to have a glance on the seashore! Laoag City to Pasuquin is 18-19 kilometers. The route will take the runners to pass along the Bangui Windmill Project (on the beach) and then back to the Highway. They will also have the chance to run uphill towards the Parking Area of the Burgos Lighthouse and then back to the Highway. The uphill climb is nothing compared to the uphill climbs in Tanay. The Finish Line will be at the Saud Beach in Pagudpud! Hopefully, a distance of 65K will be measured for this run.
Big Mangoes!!!
4. These could be the biggest mangoes I’ve seen in the country or in the whole world! The smaller mangoes are the Indian mango variety and they look like “dwarfs”. These mangoes are not available in Ilocos Norte! The biggest of them would weigh 3 kilos each! The biggest one in the picture weighs 1.5 kilos! The mango when it is ripe tastes like a papaya! They are sweet and juicy! They are good to eat after finishing a 20K easy run!
1. I was not able give my readers a brief description of my run on the 4th day of my adventure run. I was able to post my pictures as “teaser” for what had transpired during the run.
2. I slept late on the 3rd day as I was frustrated to have not reached the boundary of Tarlac and Pangasinan due to the stones/gravel and sand along the sidewalk of the National Highway and finally stopped at Km Post #160, barely 8-9 kilometers to the boundary line. While at the Hotel, there was a 30-minute “brownout” which disturbed my sleep. However, I was able to extend my sleep by waking up late in the morning. I ordered a full breakfast meal and ate it without any hurry.
3. Since I slept in one of the roadside hotels in Carmen, Rosales, I had to be driven back to San Manuel, Tarlac, a 10K-drive, at 9:00 AM. Finally, I started my run from Km Post #160 on or about 9:30 AM. It was already too hot during the day but I was able to endure by incorporating walking breaks during my run. As practiced and done in my previous days, I had to drink water from my Nathan Hydration bottle every 2 kilometers and drink half-bottle of Gatorade every 5 kilometers.
Banana (Lacatan) as The Most Powerful Energy-Boosting Fresh Fruit
4. I was very strong during the morning run because I had a full breakfast with steamed rice, fried eggs, & longganiza (local sausage). After running straight for 12 kilometers, I have to incorporate walking breaks while eating SkyFlakes crackers and Cloud 9 chocolate bites. At 12 noon, I reached the City of Urdaneta and decided to check-in to an apartelle recommended by my friend, Cecil Morella. I had my cold shower and prepared for my lunch. I had my lunch at Matutina’s Restaurant where I ate Pusit Adobo, Fried Bangus Belly, and Pork Barbecue with Rice. After lunch, I was able to sleep at the Apartelle for almost 2 hours.
Be Careful With The Sand & Gravel On The Sidewalks!Km Post Markings In Pangasinan Are Accurate.
5. At 4:15 PM, I prepared to continue my run from the Apartelle, going towards Urdaneta Poblacion and Binalonan. It was still very hot and the sidewalk was still the same—sand & gravel but I endured the surface of the road and the sound/noise, pollution and traffic of vehicles along the National Highway. Those narrow bridges between Urdaneta and Binalonan are accident-prone areas because the width could exactly accommodate two vehicles abreast with each other. I took extra precaution on crossing these bridges making sure that there was no vehicle crossing on the bridge with me on both traffic. Most of the old bridges don’t have any space for pedestrians on both sides of the road. I really wanted to stop by on those makeshift stores selling boiled corn on the sidewalks of the road between Urdaneta and Binalonan but I was in a hurry to finish my run. The boiled corn being sold there are sweet and fresh. They are produced/harvested locally on those cornfields along the highway. However, I did not miss these boiled corn as I bought some on my way back to Manila. I finally reached Km Post # 192 in Binalonan, Pangasinan at 6:00 PM. I ended my run very early because of a dinner appointment with Rey Jimenez in Urdaneta City.
6. Days before I reached the Province of Pangasinan, Rey Jimenez of Dagupan City contacted and invited me for dinner in Urdaneta through my cellphone and he was a generous host and very persistent to join me on my last leg from Saitan, Rosario, La Union to Baguio City. It was my second time to meet him as he joined the 2010 BDM 50K Test Run from Mariveles to Abucay, Bataan last month even if he did not finish a full marathon distance yet. He is a good runner as he finished the BDM Test Run in 7+hours. During the dinner, Rey showed seriousness in joining me on the next day’s last leg to Baguio City.
7. As scheduled at 6:30 PM, Rey and I met at the Matutina’s Restaurant, the very same restaurant where I had my lunch! Rey ordered the following dishes for the dinner: Inihaw na Bonuan Bangus, Sinigang na Malaga, Lechon Kawali, and Kilawen na Pusit. It was a heavy dinner but it was enough as my food replenishment for the day and “carbo” load for the next day. I told many stories to Rey about my experiences on the road for the past 4 days during our dinner. Rey, thanks for the dinner!
8. At about 9:30 PM, after posting my “teaser” pictures and my day’s evening edition, I immediately went to bed with an intention to wake up early for the last day of my run. I was decided to finish the run on the 5th day in Baguio City.
9. This leg was my shortest run in terms of my daily mileage but it was one of the hardest days because of the heat of the sun and the condition of the sidewalk along the National Highway. I was told that this day was the first day of summer for the year! My total mileage was 32 kilometers. The mileage was short but I was able to conserve my strength and energy for the last leg of my run.
10. On political and campaign posters in Pangasinan, I did not see much posters along the highway. Almost all the barangays along the National Highway from Urdaneta City to the Pangasinan-La Union Boundary has a posted notice from the Barangay Captains that they prohibit the display of campaign posters nailed/stapled on trees and I believe that this notice was strictly implimented. Instead, I’ve seen the following “writings on the walls”:
This Is An Indication of A Problem!Very Interesting!!!
Eating Banana Before The Start of the RunPATAGONIA Running Apparel. Green Is The Color For The DayMy Back ViewFinally, Entering the Province of PangasinanProtein-Rich Foods For Lunch
My daughter, Jovelle, brought me to her Pilates Class at the Gold’s Gym at 7th & Figueroa Streets in Downtown Los Angeles at 1:00 PM. The class was held inside one of studio rooms of the Gym where it could accommodate at least 30 people. We entered the room a few seconds before the class started where I was the only male in the group. After taking some yoga mat, roller tube foam, foam blocks and light dumbells from the equipment room of the venue, the class started immediately.
It was my first attendance to a formal Pilates class and it was a new experience for me. There are exercises that seem to be easy but after doing them for more repetitions, I felt that there are muscles on my core and back that are not fully used and stretched.
It was a non-stop transition from one exercise to another and I started to sweat after 15 minutes. I hope I could explain in details the different exercises where you have to use those hard foam blocks, those hard ball weights, and those hard foam tube that you roll on top of your body and arms while making those sit-ups from lying position on your back and other exercises which are mostly on the mat.
Aside from making the core muscles strengthened, the back muscles and spinal bones were also given some exercises to make them in their original alignment and make you sit tall.
I’ve observed that there are some pose that resembles yoga positions but I think Pilates exercises are more intense, though they emphasize also correct breathing cycle through a rythym of inhale and exhale. I like that pose where you lift your back & head & both legs/toes straight up in the air while your straight arms are pumping (and your butt is only the one that touches the mat) while breathing with a rhythm. This exercise really hardens your abdominal muscles!
The ladies, to include my daughter, in the class were very graceful in their movements as if everything to them was so easy but I was there at the edge of the room moaning, breathing heavily and sweating. And I realized that all the ladies, to include the instructress, were all in their 20s, 30s, and I was the only guy who is in his late 50s!!! Ha! Ha! Ha! Well, the instructress noticed me in my predicament and she just made a general statement that “to take it easy if you are new to the Pilates class”! It was nice to hear it and I slowed down with my exercises after hearing her words of warning. (To the Hardcores: Guys, I was surrounded with beautiful ladies!!! Ha! Ha! Ha!)
Due to the smooth transition and continous instruction from the lady instructor, the class and different exercises passed so fast that I wanted to have more of them. The class lasted for one hour. It was a nice experience to attend a formal class in Pilates. I hope I will be able to make Pilates as part of my running exercises. In fact, in my readings from the training of top ultrarunners, they recommend Pilates exercises to strengthen the core muscles and be able to maintain a good running form.
After the Pilates class, I had an additional 30-minute workout with the machines and kettle bells in the gym.
I hope I could attend more of the Pilates classes in the coming days.
If you haven’t tried Pilates, find time to do it in your Gym workouts or better buy those DVDs where you could play and imitate the movements while watching it. This is not a guarantee that it will make you faster in your runs immediately but I am sure it will strengthen those hidden muscles in your core & back which you haven’t exercised before and prevent your body from injuries related to your running and other physical activities.
I Was Shy To Ask Permission For A Photo During The Pilates ClassA Pose @ Gold's Gym (7th & Fig) Los AngelesLunch @ Panda Express After Pilates Class ( With Beijing & Orange Chicken)
This is not about the movie which was released in 19997 about the eruption of a volcano in Dante’s Peak, a small town somewhere in the USA. The movie was played by a pair of popular stars in Hollywood—Pierce Brosnan (the former James Bond actor) and Linda Hamilton (Sarah, the lady character in the Terminator movies).
For the past days, I’be been planning to run to the highest peak of Mt Hollywood at Griffith Park, starting from the house as part of my running workout. Finally, yesterday, I went out of the house bringing with me my Nathan Hydration Belt, some cash and identification card. It was 11:40 AM and the sky was covered with thick clouds and there was a 20% chance of rainfall as predicted by the Weather Report. The weather was cool at mid-60s and I wore my TNF long-sleeved technical running shirt.
From the house, I maintained an average pace of 5:45-6:00 mins/km while running along the sidewalk, facing the incoming traffic. The streets from the house to Griffith Park consisted of uphill & downhill terrain but there are times that I had to stop whenever I cross busy intersections. There are designated pedestrian crossing areas on the streets that you have to wait for that pedestrian light (a walking figure in white light) to glow while a blinking red light with a figure of a palm of the hand means that you are not allowed to cross the road yet! It is a simple street light in crossing a street but the people here follow the lights even without the presence of a police. By the way, do you wonder why there are no traffic aides or policemen here in every corner of the streets? The answers are: the traffic lights are there (very efficient) in every crossing and the citizens (drivers & pedestrians) are disciplined in terms of road rules and regulations. In the Philippines, we have those traffic lights, yet, we still have those traffic aides & PNP & Highway Patrol & LTO, but most of us do not follow those pedestrians lights and coss the streets along the pedestrian lanes!!! Very simple rule but it is hard to implement. Your answer is as good as mine.
After running for almost 10 kilometers, I finally reached the foot on the northern part of the mountain at the Griffith Park. I intended not to go to the trails that I’ve been into last year and I started to explore while I was on the road that goes to the Griffith Park’s Golf Course. While running uphill along the asphalted road, I saw an opening of a trail track on my left and I immediately went to it and started to run uphill. Yes, the small trail led me to a wider trail which is a part of those many trail roads/fire roads that snake up to the peak of every ridge at Mt Hollywood.
Even with the coolness of the place, my sweat, coming from the visor of my runner’s cap, started to drip to my legs and shorts and it was continous while my legs were taking shorter strides and my arms were swinging at a moderate frequency. It was a very challenging uphill climb where I had to brisk walk along steeper climbs along the way. I have to practice what I’ve learned in ultra trail running—“brisk walk” on those steep uphill climbs and “fly” on the downhill side in order to preserve my strength for the rest of my running workout.
At The Hyperion Bridge where I Had A Picture With My Daughter Running The 1st City of Angels Half-Marathon (The Mountain Range on the Background Was My Destination)My Entry Towards Griffith ParkFinally, I Entered This TrailTrail Running Alone Is Refreshing!
After 15-20 minutes of steady uphill climb, I came up with a water fountain! I walked towards it and drank some water and took some pictures and later I was back on my run. Later, I was running on an asphalted road but it was a short distance. At the end of the asphalted road, I saw some people who are preparing for a buffet lunch in one of the vista places along the route and I realized there was a movie or TV “shooting” in progress within the vicinity. I did not dare to stop but just greeted the people I met along the road.
My First "Aid Station"A Drinking Fountain On The Mountain Park
I entered Bridle Trail and that was the start (again!) of another more challenging uphill climb. Every time I reached a high part of the route, I would look up for another target to reach and study the trail that leads to it. That procedure had been repeated until I reached the highest peak of the mountain. I did not realize that the name of the highest peak is Dante’s Peak. It was my daughter who told me of the name as she already reached such place by hiking. I further “googled” it and I was able to see this website.
The Entrance To Bridle TrailMore Trails...And More Uphill Climbs...Finally, A Pose at Dante's PeakHOLLYWOOD Sign at The Background (My Right Elbow Pointed To It)A View of the Back of the Griffith Park ObservatoryAhh..Running Downhill
After taking some pictures at the said place, I was thinking of pushing myself to go to the HOLLYWOOD sign but after looking at my GF 305, I was already on the road for more than 2 hours! So, I decided to return here on my next running workout and be able to reach the said sign and retrace the route I’ve taken. So, Dante’s Peak became my turn-around point and I prepared for downhill run!
The traction of my TNF Arnuva 50 BOA trail shoes was very helpful on my downhill run as it gave me the needed traction on those steep portions of the route. My quads started to absorb the weight of my body and I started to feel some “burning” pain and my knees were starting to show some pain, too while trying to gain speed on those downhill runs. It was my mistake not to bring any GU/sports gels on this workout as I started to feel hungry. As I reached the water fountain, I drank more water and “peed” on the forested area. After a few minutes of running along the trails, I finally reached the place where I entered and then slowly jogged on the asphalted road until I reached the Los Feliz entrance of the park.
After running for another 3 kilometers on the streets, I entered Ralph’s Grocery Store and bought some cookies and sports drinks. I ate and drank what I bought while I was “brisk walking” along an uphill climb at Glendale Blvd. Finally, I resumed my running until I reached the house. I was able to run/jog/brisk walk a distance of 30.66 kilometers in 3:40 hours! It was a tiring “runabout” but it was refreshing to be out in the mountains and explore what I want to see.
From the base of the mountain, I thought of coming up with a test or survey on how or what the person/s I met or passed along the trails would react if I greet them or wave my hand to them. I usually greet walkers/hikers or runners along the trail with a simple “Good Morning” or “Good Afternoon” or just simply wave my left or right hand while smiling at them. This simple courtesy was a good lesson that I’ve learned and observed when I had those trail runs at Mt Wilson with my kids last year. I was able to count 24 people whom I met or passed along those trails at Griffith Park. Out of the 24, only 12 of them greeted me back, most of them ladies and couples (husband & wife) who replied “Hi” or “Hello” and they are “white”. I saw some Asians (I really don’t know if they are Chinese or Vietnamese or Thais or Koreans or Japanese) but they did not greet me back. Unfortunately, I did not see any Filipino!
After the run, I had a shower and ate a lot of food. Later, I started to cook for dinner while watching the NBA Finals’ Game #3. As I predicted, the Magic won this time.
I’ll be back for another run to Dante’s Peak and to the HOLLYWOOD sign soon!
And finally, my food (yes, I cooked them!) and supplement drinks for the past days!!!
Tofu With Bochoy (Pechay)Beef With Ampalaya (Bitter Gourd)My Supplement DrinksOrganic Honey
The last time I visited my doctor here in Los Angeles was August last year before I ran the Bulldog 50K. Not that I prefer to have my annual medical check-up here abroad but I have the privilege to be included in the medical insurance of my family plus the fact that there is better service/attention and efficiency of the physicians here (no red tape and so much waiting long line and time).
It was a quick and simple visit which included an extraction of my blood sample into 2 big vials/tubes; got a sample of my urine, took my blood pressure and weight by a lady medical assistant. Finally, the doctor and I had a conversation while he updated my medical file with his laptop computer with a touch screen monitor and finally took stethoscope to hear my heart beats on my breast and back. The doctor said that I have a healthy and athletic body. Of course, the doctor, who is a Filipino, knows that I run marathons and ultras as he is also a runner. The doctor had been our family doctor for almost two decades.
The results of my blood tests will be known next week. The results will show everything to include the condition of my prostate glands. I don’t want to be in the situation of Dr George Sheehan (old runner & writer) and General Norman Schwarzkopf, Jr (Military Commander) who had cancer of the prostate gland. Well, this is an advise to the older male runners and maybe, retired generals or officers in the military service, to have a regular check-up and PSA test to their prostate glands. If the ladies have their breast and cervical cancers, the men have also a prostate cancer as an equivalent illness. As for the Hardcores, you have the option to better start having this test. There is no truth to the “hearsay” that you can get a prostate cancer if your manliness is “overused or underused”. You must be within the average or moderate user! ha! ha! ha! Seriously, you can get it through the food you eat & your kind of lifestyle, hormonal imbalance, age, and due to race (Blacks are highest victims, whites as moderate, and Asians are the lowest victims). Please don’t depend to the idea that since you are an Asian, you will be least susceptible to prostate cancer.
While I will get the results of my blood test next week, it will be my schedule also to have my X-ray examination. The visit to the doctor was done in less than 30 minutes! I went home immediately for my brunch. I did not eat any food since midnight before my visit to the doctor. Finally, I suggest that runners above the age of 40 years old should have their annual medical check-up. If you regularly change your running shoes to a new one, it would also be better to have your body for a medical check-up on a regular basis. Just think of yourself as a sleek. shiny, and fast Sports Car, its powerful V-8 turbo-charged engine is your body and the tires are your running shoes!
Yesterday, I recalled the comment of Rick Gaston aka 365Ultra in one of my posts last month when Ronnie aka Runner For Christ asked me what is inside my legs; where Rick was asking me about the food I eat. I answered Rick’s comment that I am an Ilocano who is fond of vegetables and meat recipes from the North until I had an attack with “gout”. For one year, my diet was limited to vegetables, fish & limited seafoods, chicken, eggs, tofu, pasta/noodles, and fresh fruits. However, I had to take supplementary drinks from Ensure and multi-vitamin & mineral tablets for me to sustain my training/preparation for the BDM 102K and other long distance races.
Starting today, I will be posting my daily “fuel” to support my training for my incoming running adventures. By the way, my weight before the 2009 LA Marathon was 138.6 lbs, however, at this time, my weight had increased to 140.4 lbs. I hope to maintain the 140-lb weight as my running average weight.
The following was the composition of my meals and supplements yesterday, 02 June 2009:
Breakfast: Coffee with Milk; 3 pieces of Ube Hopia; and Cereals with Milk
Snacks: Lots of Water
Lunch: Pork Adobo; Salmon’s Head Sinigang with Bitter Gourd (Ampalaya) and Steamed Rice
Snacks: Lots of Water
Dinner: Bacon & Swiss Burger with French Fries & Coca-Cola
Before Going To Bed: Vitamin C (1,000 Mg) & 3 tablespoons of Organic Honey.
These are the things that I do whenever I am on vacation/break in Los Angeles, California. Shopping will come later. Ha!Ha!Ha!
On my first day in the City of Los Angeles, the first thing that I did was to visit the “Barnes & Noble” Bookstore. From our place, such bookstore is located at Americana Shopping Complex at Brand St, Glendale, California. I bought two books on running, namely: “What I Talk About When I Talk About Running” by Haruki Murakami and “Daniel’s Running Formula” by Jack Daniels, PhD. I bought another book about Website Creation and Design.
Murakami's BookThis Guy Is Fast In Marathon At His Age of 57
VO2Max; VDOT; Lactate Threshold & Altitude Training Book
I finished reading Murakami’s book in two days with some breaks in between. After reading the book, I conclude that I could write a book about running, too! He wrote the book when he was 57 years old and I just turned 57 years old last Sunday. Hmmm, I think this is a good idea!
On my second day, I watched the movie “Angels & Demons” at the Americana Cinemas and then ate at Red Robbin with their Grilled Chicken Hamburger (It was big!). And later at 6:00 PM, I had a 3-loop run at the Silverlake Reservoir which is equivalent to 10.2 Kms (one loop is 3.4 kms). Before my run, I dropped by the Hydration Station of Joe Matias aka The Running Shoe Guru and owner of the A Runners Circle (ARC) Store at the park within the Lake and we had a lengthy conversation. It was a chance to personally thank him for the Balikbayan Box with donated used shoes he sent to me to the Philippines.
Hydration Station & Joe Matias aka The Running Shoe Guru/ARCRunners I Met Along The Road Would Smile At My Team BR Shirt
I did also some cooking! Have you tasted and tried a Sinigang Beef with Broccoli? Well, I cooked it. It tastes good according to my kids! Nothing was left from this particular food that I cooked for dinner! Next time, I’ll post the pictures of the food I prepare during my cooking adventures!
This morning, I did another 10-Km run around the Echo Park Lake which I did in 55 minutes. It is a slow to moderate run as I tried to concentrate on the number of strides/steps I make in every minute. I forced myself to run 180 steps per minute or count at least 90 steps every time my left foot strikes the ground. As I was doing this, I observed that I was registering an everage pace within the range of 4:50-5:15 minutes per kilometer. I was able to sustain such stride frequency within the middle 5-km portion of my workout. For a change, it was a nice mantra to be counting 1 up to 90 while running.
Guys, till next post and good luck again to the TNF 100 Solo & Relay runners who are on their way to Clark Freeport today.
My typical lunch menu/dishes while I am in Laoag City:
On the upper right portion is fresh avocado in low-fat milk with small amount of sugar and ice for dessert.
This a variety of seaweeds which is only available in Ilocos Norte. It is called “Pukpuklo”. It is eaten raw mixed with chopped tomatoes and ginger only!
This is the native snails, we call them “Bisokol” (“Kuhol” in Tagalog), taken from fresh water and rice fields. It is cooked with salt/bagoong with chopped tomatoes and ginger. The end portion of the shell must be cracked or broken before they are cooked. Instead of using toothpick or needles to prick the flesh out of the shell, we prefer to suck the meat from the shell by using our lips.
This is the flower of a tree we call “Katuray”. Be sure to remove the “pistil” portion of the flower before you blanch it with hot water. Mix it with salt/patis (fish sauce) or bagoong & chopped tomatoes.
Bald Runner 
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