Workouts 4 & 5 are in the books

Workout 5: YogaX– Total Calories Burned - 375


So last night I did the YogaX workout and it was hard. I do yoga regularly, however I am inhibited in some poses because of my weight (i.e. my boobs and gut get in the way). My mind and heart want to do the pose but my body just won't let me. I am so looking forward to the day when my body is no longer in my way! 

The yoga workout also helped to get rid of some of the soreness - that was a wonderful bonus!
Workout 6: Legs and Back – Total Calories Burned - 400

This morning I did the Legs and Back workout. Again, it was great! I really love the structure of this system. Not terribly fond of lunges, but I did them anyways and managed to burn 400 calories.

Day 3 Done!!

Workout 3: Arms & Shoulders w/ Ab Ripper – Total Calories Burned - 350

Another awesome workout.  Love the moves and the structure.  I definitely need to get some heavier weights because my 10 lbs were not quite challenging enough, but I was still able to get a good workout in.  The Ab Ripper is a beast and my core is screaming at me!  Tomorrow is YogaX.  I actually practice yoga fairly regularly so this will be interesting for me.

Tonight is date night with my husband so we are going to dinner and a concert.  We are going to see Social Distortion in concert!!

Workout and concert review to come tomorrow! Have a great evening everyone!

Started P90x and Initial Thoughts

So I started P90x and my initial thoughts after doing two workouts is that this program is AWESOME!! I love the way the workouts are structured and the way they are presented. Not your techno flashy spandex workout, just three basic, although seriously fit, people with Tony Horton, just getting it done.


Workout 1: Chest & Back w/ Ab Ripper – Total Calories Burned - 916

Loved it!! Yes it is almost all pushups and pull-ups, but these are the proven moves to get the back and chest muscles toned up. I cannot do a pull-up but I can do all the modified band moves and I am definitely feeling it today. The Ab Ripper is a monster!! Those are some serious core moves and I was only able to completed about 75% of the moves, however I am feeling it today and I will be ready to push again tomorrow.

Workout 2: Plyometrics – Total Calories Burned - 1017

Again, another fabulous workout. It was TOUGH but do able. The structure was awesome and the moves were great too! I love squats (weird, I know) so this routine was great, even with all the jumping. Right now I am barely able to hop a little, but I am doing and will keep doing it. My legs are a little sore today and my reconstructed ankle is barking at me a little bit, but I know it is worth it!

I am looking forward to tomorrow's workout, which I believe is Shoulders & Arms.

Starting P90x

Starting tomorrow morning, February 14, Valentine's Day, I will be starting my first round of P90x.  You've seen the informercials.  I have some friends who have started it and it does work.  You just have to be dedicated!!  I am so tired of being huge that I will do anything.  I can work hard and I like to workout so I will make this work.  My goal is to post a daily update and keep myself accountable.

Tonight I did my before pictures and took my measurements.  All I can say is that it is disgusting and I will make the transformation!!!

In 30 days (March 15) I will post a update with comparison pictures and measurements.

New Posts Coming Soon

Check back soon, as I will be starting a new workout plan and posting about it daily!! 

Paper Cytogenesis

It always amazes me how quickly “stuff” accumulates. I swear every piece of paper in my house experiences cytogenesis (for those who don’t remember their high school biology – cytogenesis is the process by which cells divide). E-mail does the same thing! I have spent a lot of time the last couple of days just working on cleaning out my inbox for my e-mail. I had close to 2,500 e-mails. I have also been purging the paper from my house. I have discovered that the accumulation of “stuff” stresses me out!! It makes me feel overwhelmed and tired. I hate feeling that way!

After I get though all of the paper, I think I will be moving on to clothing. I have a ton, and a lot of it does not fit anymore (too big!) or I just don’t wear it. Hopefully I can clean out the closets and make some money.

Fitness this week has been bad. It has been to hot (today the temp should reach 110) to really get out side and since I am training for endurance events it is hard to get a good workout in at the gym. This weekend is supposed to be much cooler and I have my final 8 miler on deck for Saturday. This is my last taper run before the Disneyland Half Marathon. We are leaving to DL on the 1st and the Half is on the 5th. I am so excited!! I actually have whole theme/plan for the race and will do a post on it soon.

Well, I need to get back to purging the e-mails, only 504 left!

Dare to be remarkable!

Chandra

Facing Fears

Last night I had a training ride with the WOW group (Women on Wheels). It is a women’s cycling group that is training for the Valley Girls Ride in October. The group is awesome and I really enjoy riding with them.

So back to my story, I went to the training, checked in, got my bike ready for the road and then settled in for the presentation about core strength. Once that wrapped up we were ready to hit the road, coach then gives up the route. Go out this way, turn here, then there, etc. ....eventually coming to “Hospital Hill!” Well, needless to say I almost loaded my bike up and went home!

Hospital Hill has been my nemesis since January 31, 2009. This is a section of road on the backside of our regional park that runs along side Freeway 41 and can been seen from Valley Children’s Hospital. (Hence the name “Hospital Hill”) I have run this road many a times. It has a long gradual hill and a short steep hill that are great for training on. Cyclist use this hill for training too and that is how I got hurt. I was my first training ride with Team in Training for the Summer Season (Tahoe Century) 2009 and I had a slow-motion crash. I had completed the climb up the long hill and decent and was starting the climb up the really steep short hill going back into the park when I started having trouble shifting (very new cyclist at this time) and I decided to come to a stop to get it figured out. Well, as I was stopping my right foot either missed the curb or hit the curb and I fell, breaking my ankle in three places. I laid on the side of the road for 11 minutes waiting for an ambulance to come get me, got 20 cc of morphine in route to the hospital and ended up with a titanium plate and 5 screws holding my ankle together. Freaking Awesome!!

The Hardware!

Well since the accident I had avoided Hospital Hill like the plague. I purposefully planned runs and especially training rides far away from here. So when I was told that we were riding there I started panicking. I decided that I would ride with the team and that I would just change my route at the end, do a different hill, and come back. But as I was riding over there I realized that I am a lot stronger now, I am a good cyclist and now was as good a time as any to face the hill again.

I rode in, descended the steep hill and climbed the really long gradual hill, turned around, came back down (getting to a top speed of 26.8 mph) and got myself psyched up to climb the steep hill. As I was approaching it, someone fell right where I did and I started to panic a little (the person was fine), but I got my breathing under control and I tackled it. I climbed up the hill, back through the little gate and stopped. I had to catch my breath and wipe away the tears of joy for finally facing my fear!

Needless to say the ride was awesome!!

Sunset following the ride!

Dare to be remarkable!!

Chandra

Quick Update

I am only 18 days away from my next half marathon!! The Disneyland Half Marathon!! So excited!! This last Saturday I completed my long mileage day - 10 miles in under 3 hours! This was really good for me. I am not a fast runner by any means.  I was concerned with my time because there is a time cut off at mile 4 (1 hour 35 min) and mile 10 (3 hours 10 min), but I should be fine! (Also super excited for my little guy who will be doing his first race ever! 100 yards Kids Race in California Adventures.)

Here is a picture of the race course - Super excited about running through the parks and going through Angel's Stadium!

Last night, I did one of my midweek runs, 2 miles in under 25 minutes!! So stoked about my run!! My husband thought it was just ok, but I know it rocks for me! He just doesn’t see the improvements I have made in my running since 2008 (the last time he ran with me). I have shaved minutes off and my endurance has greatly improved. I have also gotten a better grasp on the mental aspect of running. Just being able to go out and consistently push myself is a huge accomplishment. I do most of my training on my own and it would be so easy to cheat myself out of miles and skip workouts because I am tired, but I have finally figured out that I can do it on my own and that I am stronger for it.

I have also begun training for the Tour de Fresno and the Valley Girls Ride. Yep, I am back on my bike. So far training is going well and the Women on Wheels group that I am riding with is awesome!!

Also, my Salad Challenge is going well. Still loving all the yummy greens!

Dare to be Remarkable!!

Chandra

Salad Challenge

So for the past two weeks I have been doing my own little food challenge. I have been eating at least one salad a day as a primary meal – mostly at lunch time. The purpose is to see if I feel better, have more energy, and hopefully lose some weight. The goal is to continue the challenge until the end of the month.

My definition of a “salad” consists of 3-4 cups of a leafy green (i.e. Spinach, Romaine, Baby Field Greens) with a smattering of other veggies/fruit (so far mostly grape tomatoes, red onions, shredded carrots, dried cranberries and strawberries), and just a tablespoon of cheese (feta or blue). I have then topped it off with a light balsamic vinaigrette or light raspberry vinaigrette.

So far I am really enjoying this challenge. I do feel better, not as much of a “crash” after lunch. I also think it is helping me to eat better through out the day. I am usually really good in the morning (oatmeal or egg whites) and at lunch time I was tying to cut calories/save calories for dinner and as a result I was pigging out at dinner. I was also spending the better part of the afternoon looking for snacks. BAD! Now since I am doing this little challenge, I am still able to keep the calories down during lunch but I am also experiencing more fullness through the afternoon, less snacking and I am also eating less at dinner. GOOD!

Right now my favorite salad combination is a fresh spinach with dried cranberries, blue cheese and a raspberry vinaigrette. SUPER YUMMY!!

I’ll try to keep a update going on my little challenge!

If you dream it, then do it!!

Chandra

Why do I exercise?

1. To lose weight. I have been overweight for the majority of my adult life. I decided a couple of years ago that enough is enough. I don’t want to be the “fat” mom that can’t sit on the chairs in the kindergarten class or not have the energy to chase my son down a soccer field. Nor do I want to die at a young age just because I was to lazy to take care of my body. As a result of I have lost 40 lbs and counting...

2. Mental Health – I am a much calmer and nicer person if I get my workouts in. Miss a couple of days and my brain starts to go into overload mode with all the stress!! Exercise is the best drug out there!

3. Inspiration – When I have a great run or ride I feel inspired to do it again! It pushes me to keep going and to do more. I also hope that I can inspire others to take control of their health and bodies by setting an example for them. Creating a “Hey if she can do it then why can’t I” mentality. I also hope that it shows my son that eating healthy and exercising is the only way to live. I don’t want him to ever feel like he is not good enough or strong enough to follow his dreams.

4. You only live once – There are things I want to do in life other than just sit on the couch and watch life pass me by. This is why I exercise, so that I am strong enough and capable of doing all the things I dream of.

I am sure there are other reasons why, but these are the main ones. So bear with me when you see me post about a workout or complain about some soreness. I know, I do it to myself, but I also know that in the long run it will all pay off.

If you dream it, then do it!!

Chandra

Restarting and Revamping

Updated and changing the layout. Still chugging along otherwise. More to come soon!

Wow - sidetracked!!

It has been over a month since I updated!! Not Good!!!!! I have been really busy though. First - I HAVE MET MY MINIMUM FUNDRAISING GOAL!!! WOOHOO - Super excited because now I can actually spend more time on the bike and less time trying to get money. The main reason I haven't updated in way over a month is because of the fundraising. I spend the majority of my time getting items, promoting and organizing two huge yard sales and then relisting on craigslist and meeting (or should I saying waiting for that never show) people to buy the leftovers. I also did two home parties and a yoga fundraiser as well. I am so glad that part is done.

Back to the training - Back at the beginning of September I completed by first 51 mile ride with a significant climb in it. The ride leaves from Reedley and heads out and up to the Sandcreek store. I did it! Only one fall the entire day, on a restart on a hill. When I got home my sis dug two hug pieces of gravel out of my knee - should have got a couple of stitches -oh well! Now I will have an awesome scar. :) The next weekend I was in LA to visit family. The following weekend I missed the ride because of a migraine from HELL!!! And the last weekend in Sept was spent doing yet another fundraiser – mixed in with a complete emotional breakdown. (I won’t go into details but I was a mess and ready to throw myself off a bridge.) The finally we get to the month of October and what happens – the weather changes and I get sick – so I miss yet another ride. During this whole period I was able to keep going to my personal training sessions with my coach who turned the sessions into interval sessions – so at least I was on my bike. Road time for the entire month of Sept was less than a hundred miles – ouch!

So now we get to October 10, I finally get to meet up with the team for an organized ride we were doing out of Exeter. The 4th annual Cycle the Sierra put on the by Southern Sierra Cyclist group as a fundraiser for a couple charities in Visalia. The team was doing the metric century, roughly 72 miles skirting the foothills and up to a couple of big climbs and back. I was excited to get started again and was doing great till we started the first “little” climb of the day at about mile 4. I did the first little part fine but the exertion caused me to start coughing hard. Hard enough that I was starting to gag and choke. The coughing was slowing me down some much that I couldn’t keep a good cadence going to climb. So I stopped to catch my breath. One of my coaches then stopped to check on me and suggested that I do the shorter 42 mile ride instead because there was no way I was going to be able to do the climbs for the day. Relieved that I wasn’t going to die – I turned back and did the 42 mile route. It was a flatter route with only a handful of little short climbs – that had a little bite to them. I met a couple of really nice guys on the course who I ended up riding with the entire day. Did the route and in finished at about 12:30. On the flat smooth roads I was maintaining 16.2 easily. That felt great! The average speed for the day ended up being 13.1 or so because of the nasty, potholed roads. Tulare County needs to seriously invest in some road repairs. Nash, one of the guys I was riding with said that the roads were picked to make it feel more “tour de France” in style. The French can keep their cobblestone roads!! Overall it was a great ride for me.

I am still dealing with some physical issues on the bike. I still experience numbness on my left hand in my pinkie finger. Apparently I am compressing the ulnar nerve – which is not good and if I don’t remedy it soon I could have some major damage. I am also experiencing numbness in my toes. All ten go numb starting from the pinkie toe in to the big toe beginning around mile 20 or so – depends on the amount force I am putting the pedals. Then by mile 35 or so the numbness is turning into sharp, burning, pain. It feels like the circulation is being cut of slowly to each toe by the twisting or tightening of a string- yet my toes are not constricted at all. If anything, my shoes might be too big. I have enough room in them to have an extra set of toes. :) The pain goes away almost immediately upon standing. I really need to figure out what it causing this and fix it. I can’t do a century when I can only tolerate 50 miles at the most. The pain is too severe to ride through – it just intensifies with each mile. I stop, the pain stops, I start up again and the pain is back within a mile or so with the same intensity as it was when I stopped.

Well, I hope you enjoyed the really long update. I will try to keep it more current!

Update!

Training is going well. I have and continue to learn a lot about riding a bike. It really isn't as easy as it looks. - Staying upright alone can be a challenge. Last weekend we did our first big climb. I know this is a big climb as now the hills will have names. This particular hill was named Oak Knolls and it kicked my butt!! After stuggling to keep going I ended up stopping and getting a SAG to the top. I could not catch my breath and was totally overheated - I was literally seeing stars. I did get to come back down and that was awesome! My top speed was 35 miles per hour. When the ride was all said and done I had completed 37 miles!

My weight loss efforts have been going great too. I am down approximately 15 lbs as of last week. Last I checked I had lost 11.5 inches as well. My body fat percent is down 2-3% and my muscle mass is up about 4-5lbs. I am starting to get some muscle definition and my clothes are starting to fall off!!

Fundraising is hard! It is so hard to stay positive when everyone just about everyone around me is so oblivious. I was really hoping that this season would not be as difficult as my last TNT season, but this one is proving to be more difficult. Yes, I understand that the economy is bad and money is tight for everyone. But what about the people who are relying on the money that is raised through charity to help them? For example, what about the families who contact the LLS office in need of assistance to pay for gas or transportation to get to Palo Alto for ground breaking treatments? What do you say to them? "sorry, no money was raised locally for patient services so we can't help you - Have a nice day?" Seriously, it only takes a minute to make a difference and to be honest, I know very few people that would face financial ruin if they donated $25.00. I guess it all comes down to appreciation. People don't appreciate the charities that are out there everyday changing and saving lives until they are faced with a hardship and need the help of that charity. I will just keep working hard and everything will work out.

New features for my blog. I will be keeping a running list of honorees, for both those that are survivors and fighters and those that are in our memories. If you want me to add some to my list, please send me a message.

Honorees:

Nancy D. - Survivor
Bryna N. - Survivor
Nasim R - Fighter
Louie R. - Fighter
Zak P. - Fighter (newly diagnoised with Leukemia)
R.L. - in Memory
Orbie R. - in Memory
Richard R. - in Memory

Goals & Life

It has been weeks since I blogged here. Why? Because life gets complicated, time passes and before you know it you’re lying awake at night trying to figure out why things still aren’t where you want them. Here is a recap of the past few weeks:

Late May/Early June - Signed up with an awesome personal trainer to help get me back on track. Sessions are going well and I have gained some strength and lost some inches. The workouts have also done wonders for my ankle – I am actually able to run again and to jump!!

Early June – Started working full time (yuck!) My job is pretty stressful and it takes a lot of me during the day and makes it really hard to be motivated to workout at night. I can’t wait to go back to part time in Sept.

Early June - Signed up with Team in Training for Solvang’s Finest Century on November 14, 2009. Borrowed a bike – but never made it out for any rides. I know, total slacker. How am I supposed to ride 100 miles when I can’t even get out for a short 15 miler during the week.

Mid July – Signed up with a nutritionist. Cut the coffee habit by 2/3rd (down to two cups a day) and increased the water intake (120 ounces). Also cut the carbs way back and working on increasing the protein. It is really hard to get 80 – 90 grams of protein in when you don’t eat meat. Right now I am experimenting with some protein shakes and bars. Good news here is that I have lost 8.2 lbs since starting with the nutritionist. Stepping back and taking a hard look at what I am eating and the portion sizes has been really enlightening. Now if I can just get dialed in on ride day nutrition.

July 18 – Fun Ride with Team in Training. We did a short ride (13.5 miles) out from Clovis around Appaloosa Loop and back. Felt great to be back on the bike. I tried clipping in and out for the first time. It was going well until we restarted after a short break and the laces on my shoes got caught in the pedals. I ended up hitting the ground, skinning my elbow, twisting my injured ankle and getting a ton of bruises. Needless to say, I went out and got new pedals and cycling shoes the next day.

Week of July 18-25 – Spent a lot of time organizing some fund-raisers and got my fund-raising letters and first round of e-mails out. My goal is $3,000. I hope to see some fund rolling in soon!! We also had the Kick-Off for the season this week. It was great to be there again and see friends! I am really excited about this season and where we are all headed.

July 25 – First official coached training. Coach put my new pedals on and a couple of other coaches worked with me on clipping in and out and stopping. By the end of the training I felt pretty confident about clipping. We started off the day with a nutrition clinic. Great information and quickly pointed out that I had totally started my day off wrong. A piece of coffee cake and a coffee does not make for a good training day. We moved on to some other clinics (emergency breaking, looking over the shoulder, and tire changing) and then went for a ride. This time we went down the Eaton Trail to where Old Friant and New Friant meet. I was not in a good place. Right after we started my calves started cramping. I couldn’t even turn the pedals over. I toughed it out and finished the ride. It was hell and it was my fault. I botched the diet and the workouts! What a Wakeup Call!! On the upside, I did finish the first training ride which is further than I got last season.

July 26 – GOT MY OWN BIKE!! I got a Giant OCR 1 and it is awesome. I fit this bike a lot better than the one I was borrowing and that should make for a much more comfortable ride. I will be taking the bike in to Momentum Cycling on the 29th for a fitting. SUPER EXCITED!!!

July 27 – Back to my personal trainer who happens to be my cycling coach. Recapped everything I did wrong – poor diet and major lack of cardio. I felt awful, I feel like I let coach down and myself. Guilt is a major motivator!! Had a great workout in the end and left with a lot of changes to implement. Intervals are going to be my new best friend.

Well that is what I have been up to for the past few weeks. I have been really busy but it has not all been good. I really have to prioritize my goals so that I can be successful, if I don’t, I will only be setting myself up for failure.

Keep checking in as I will be trying to keep this updated a couple times a week with training details and fund-raising status and events and other great stuff.

I AM CRAZY!

Dear Friends and Family,

I hope this finds you all well and in good spirits. After my AMAZING and WONDERFUL experience at the Nike Women’s Marathon last October with Team in Training, I have decided to do a century bike ride (yes – 100 miles on a little tiny bike seat) in order to help raise money for the Leukemia & Lymphoma Society. I feel strongly about the LLS mission and it isn’t very often that we get the opportunity to do something that will make a difference in the lives of others. Here is the official description of what I will be doing on November 14, 2009:

“Riders will experience the very best of the Santa Inez valley and then head out to points beyond. This figure eight style course starts with a tour of Solvang, Los Olivos, Ballard and Santa Ynez, and then heads up the well-known Foxen Canyon. The route then loops back around towards Solvang via Zaca Station, Hwy 154 and beautiful Ballard Canyon. Then riders head south towards Buellton and veer off on the famous Avenue of the Flags which becomes Santa Rosa Road. Taking the back roads of Lompoc, riders will head up and over Harris Grade and drop back down to Hwy 135 towards the great little western antique haven of Los Alamos. From Los Alamos, riders encounter the last big climb of the day, up and over Drum Canyon, a quiet, twisty, 800 foot, 3.4 mile ascent. Drum Canyon has a steep, technical downhill, so please pay close attention to your speed. Once you reach the bottom, you'll hop onto Hwy 246 back to Buellton, with a big shoulder all the way to town! 100 miles with 4,900 feet of climbing.”

The Leukemia & Lymphoma Society is a national voluntary health agency dedicated to curing leukemia, lymphoma, Hodgkin’s disease and myeloma while improving the quality of life of patients and their families. Leukemia is the number one killing disease of children under the age of 15, yet affects 10 times as many adults. The cause of leukemia remains unknown. However, the effectiveness of recently developed treatment methods and steady advances in research brings us closer every day to finding the cause of leukemia and related cancers and probable cures.

I will begin my training for this 100-mile journey through the help of professional Team in Training coaches. I have started my training and I will soon be on my bike 4-5 days a week! Some of you might think that I am crazy for volunteering to do this ride, but what I will have to endure in the next 20+ weeks pales in comparison to what these kids and adults go through on a daily basis. Just one example of how children battle cancer is Bryna Nathan, a sweet little 8-year old who has endured two long and painful bouts of leukemia. The first time she was diagnosed, she was just a toddler. When she was diagnosed the second time, research had advanced so much that they were able to determine that she had a genetic marker that makes chemo not work as well. Knowing this, the doctors were able to design a better treatment plan and she is now cancer-free. Bryna and her mom Gina are two amazing people who have touched my life deeply.

This season I am committed to raising $3,500.00 to support The Leukemia & Lymphoma Society and helping raise the necessary money toward finding a cure for leukemia. Over 75% of all funds raised go directly to research and patient services. Your contribution is 100% tax deductible. Please help support me by giving generously. Monetary donations are a powerful way to be involved when you can’t give your time.

I AM MOTIVATED! I AM COMMITTED! I WILL DO IT!

I truly appreciate your kindness and thank you from the bottom of my heart! Feel free to call or e-mail me to wish me good luck on this incredible journey. You can also keep track of my training on my blog at http://trainingwithchandra.blogspot.com and leave me messages of encouragement (Which really help on those hard days!!). GO TEAM GO!!!!

WI today!

Woohoo!!! I am down 14.2 since I last weighed in at Weight Watchers in January just before I broke my ankle. I am down 3.4 in the past 10 days since I started my excel spreadsheet. My total weightloss percentage this week is: 1.47%.

I have had a great week tracking and eating. I am finally starting to feel better so I hope that I will be starting my workouts again. I plan to hit the gym 4-5 days a weeks and do the wii or other stuff at home too. I am so tired of being out of shape!

Finally getting there!

So I am finally starting to walk better - less of a limp and more mobility! Yeah! I will be heading back to the gym any day now. I just have to kick this sinus allergy issue that is bugging me. I plan to log some miles on the stationary bike, swim and do weights. I need to get strong if I think I want to do TNT this winter.

I have also gotten back on plan with my weight watchers program. So far two days of tracking and eating on point.

One crutch!!!

Woohoo I am down to one crutch!!! I am so excited - I am finally starting to feel like I have some freedom again. I hope to be rid of them by the time I see the doc again next week.

Long week!

This was a exciting and long week. I got out of the cast and on to my foot, however I have a very limited range of motion so walking is really difficult. I will be going to PT three times a week for the next month at least to get the motion back. My goal this coming week is to ditch one of the crutches!!! I am so tired of them. I also need to decide if I want to volunteer for the upcoming TNT season. I really want to help with Nike or even do Nike again, but I don't know if my ankle with let me.

Work is going well, just a lot to learn. I came from a busy family law office and now I am in the middle of a very busy EE law office with ton of litigation. It is enough to make my head spin.

Finally!

I am finally "walking" on my own two feet again. I was given the go ahead today to start putting weight on my foot/ankle again. So now I am walking on both feet with the help of crutches. I will be starting physical therapy tomorrow to getting the muscles moving again. My ankle is pratically in full rigor. I can bearly bend it at all. So finally I am out of the boot and back into a running shoe.