IAU 100k European Championships 2013

Keith Whyte and Dan Doherty have been selected to compete in the IAU 100K European Championships in Belves, France on April 27th. Dan prepared for this event by recently winning the Self Transcendence 100K (Anglo Celtic Plate) in cold conditions in Perth Scotland.

His winning time of 7.05.23 was a new PB and just short of the Irish record. Keith Whyte had previously won the Anglo Celtic Plate in 2012 hot conditions in a time of 7.16.42.  

Keith Whyte also prepared in style by winning the Connemara Ultra Marathon in a time of 4.25.52 in less than ideal conditions having to run the last 13 miles into a headwind.

The race in Belves will be held on a 100K loop so a strong support team is required. John Collins, Kevin Belton and Jeff Fitzsimons will travel to ensure all requirements are met.

The year in review 2011

Yet another busy year with my training distance slightly up on 2010 but because I also had less rest days my average run distance is down.  When compared with last year's figures I estimate that I should have covered at least 600K (372 Miles) more and it seems that the shorter races were at the expense of more important longer runs as they usually fall on the same day.  For 2012 I'll be a bit more selective and not race as often unless of course it fits in with my plan or I can afford the time.

Anglo Celtic Plate 2011

The year started with an early call from Ultra Running Ireland asking if I'd run on the Irish Team for the 100K Anglo Celtic Plate to be held in Scotland in March.  A great start and I followed this with another 2 appearances on the Irish Team with the Trail World Championships on home soil in Connemara and the  100K World & European Championships (&Masters) in Winschoten, Holland.

Trail World Championships 2011

100K World & European Championships.

The 24-hr World & European Championships to be held in Brugg Switzerland was cancelled and attempts to find an alternative venue were unsuccessful and the race was officially cancelled in March.  This was to be my goal race for 2011 and although disappointed I was consoled with the other opportunities to run on the Team.

Rather than waste my event specific endurance training I then decided to to take part in the Energia Belfast 24-hr Race which was also the Irish Championships but because it was only 2 weeks after the Trail World Championships I wasn't fully committed and my training became trail specific.  An early fall in the Trail World Championships slowed my pace significantly and I finished the Race knowing I wouldn't need much recovery for the 24-hr Race and I was right as I went on to win the 24-hr Race and the Irish Title.

Energia Belfast 24-hr Race & Irish Championship

2011 also saw the release of the 'Running Man', a documentary by Caroline Brennan and Giant Leap Production which followed my preparation and build up to the 24-hr World & European Championships in 2010.  And in September there was a big screen Premier of 'Defining Moment', a feature length documentary following my participation in the Spartathlon and telling the story of how I came to be there.

On Location in the French Alps.

Stats:

Total Distance = 5500K (3250 Miles)

Rest Days = 69

Running Related injuries= 0

International Appearances = 3

Personal Bests = 5
Races = 15 which included:

1. Donadea 50K

2. Anglo Celtic Plate 100K

3. Trail World Championships 81K

4. Energia Belfast 24-hr Race & Irish Championships

5. 100K World & European (& Masters) Championships.

6. National Novices Cross Country, running on Kildare Team.

As well as the above I raced a few shorter distances on road and cross country representing Club & County.

Other Stuff:

• Profiled in Irish Runner.
• Profiled in Runner's World.
• Contributed to Feature in Runner's World
• Irish 24-hr Running Champion.
• Running Man Documentary
• Defining Moment, Feature Length Documentary
• Raced or Ran in France / Switzerland / Holland / England / Scotland / Gran Canaria. 
• Outsider People of Year List 2011.

My thanks to:

• My Family for their continued support.
• The Great Outdoors.
• Salomon Running.
• Saucony.
• Le Cheile Athletic Club.
• Ultra Running Ireland and my Team Mates & Support Crews
• Martin McCann & Lateral Vision Productions.
• John Belton and Staff at No17 Personal Training.
• Peter Matthews, Sports Massage Therapist.
• Caroline Brennan, Giant Leap Productions.

Anglo Celtic Plate 2011. My Race.

With Scotland's finest, Debbie Consani.

You can learn a lot from races that don't go as planned if you take the time to analyse them and then make the corrections.

Support Crew Tent.

Going into the Anglo Celtic Plate I was in my best shape of recent times and was fully prepared and expecting to finish in under 7hrs 45min which was an estimation based on recent race results and long distance training runs.

The course was as good as it gets being relatively flat and consisted of 42 x 2381 laps which might sound daunting but in a race it's 42 times that you pass your support crew, 42 times that you have access to food & fluid, 42 times to check your pacing and position but more importantly it's 42 times to pass the friendly faces and if things go wrong you're never far from help. 

Before any race I come up with a mental plan and try to visulise whats ahead and for this one becuase of it's numerical similarity with the 42K in a Marathon I turned it into a marathon and thought of each lap as a Kilometre even though I wouldn't be counting them down.

Waiting to start.

The weather on the day was almost perfect and I felt very confident and proud lining up beside my team mates at the startline and when the race started I settled almost immediately into my pace and gradually found my position behind the lead pack.  It felt quite comfortable and effortless and as I made my way around the first lap I picked out some markers that I would use to check my pacing as the race went on.  Less than halfway around the loop the course went alongside the river Tay and each time I passed I looked into the water in the hope of seeing a Salmon jump and that was something I looked forward to on each and every lap.

All alone on the banks of the River Tay.

Before completing the first lap I felt the need to use the toilet and tried to decide whether to stop or try wait a bit longer. Seeing as it was going to be a long day I stopped rather than prolong the agony and that was the start of it!  Almost every lap I had to stop and looking at the drops in my heart rate I must have stopped close to 25 times.  Each stop cost me between 30-90 seconds and even though I wasn't drinking much I made the decision to reduce my fluid intake.  This helped ever so slightly but the problem was still there and the reduced fluid intake can lead to other problems which it did.

Checking my pace with Tony Brennan

I went through the Marathon split in 3hr08 and then through the 50K split in 3hr49 but shortly after that my hand went into a spasm and I knew I was becoming dehydrated and suffering from loss of electrolytes even though I was still needing toilet stops.  I started drinking again but switched from a carbohydrate drink to an electrolyte drink which is easier on the stomach and because it was electrolyes I needed as my energy levels were still ok.  My right hip then started to tighten up which again I put down to the electrolyes and this required the occasional stop for an assisted stretch with the support crew.

Even before the race finished I was a bit disappointed and I didn't cheer up any bit more after crossing the finish line. Apart from the extra stops I was still running at my planned pace which I worked out by subtracting the stoppage time from lap time so I know I should have finished much faster and at least finished in under 8hrs but thats how it goes.

The mistake wasn't made on race day because I drank very little before the race and ran the first 70 minutes without any fluids.  I had estimated my fluid intake to be somewhere between 3 -4L but I only drank approx 2L.

The finish.
Daniel Doherty, Richard Donovan & Thomas Maguire.

Did I drink too much in the days before the race? I don't think so but then again I don't know!  I keep a record of everything else but fluid intake is routine and maybe I need to start watching that in advance of races anyway.  It has been suggested by a fellow Ultra Runner (Jim McCormick) that maybe I had a kidney infection but it didn't feel like I did but then again I don't know what a kidney infection feels like.

Anglo Celtic Plate 2011.

Record Run at Anglo Celtic Plate

• Ireland's Keith Whyte, John Byrne, John O'Regan, Thomas Maguire and Daniel Doherty

John Byrne led home a record breaking run by the Irish men's 100km team at the Anglo Celtic Plate (Home Nations) in Perth, Scotland on 27 March 2011.

A relative newcomer to ultrarunning, Byrne ran an incredible time of 7:09:33 to finish third in the individual competition behind Craig Stewart of Scotland (7:01:36) and Alan Smalls of England (7:04:54). It was the second fastest time in history by an Irishman.

Ireland's Daniel Doherty (7:19:29) and Keith Whyte (7:28:59) finished 6th and 7th, respectively, also posting qualifying times for the World 100km Championships in September. The trio ensured a new Irish 100km team record time of 21:58:01, eclipsing the record set by the Irish team that finished 5th at the European 100km Championships in 2007.

Team captain and Irish record holder Thomas Maguire was fourth Irish finisher on this occasion and fifth finisher John O'Regan set a PB over the 100km distance.

The performance also ensured second place behind Scotland (21:43:36) in a highly competiive team competition which saw Commonwealth Champions England finish 3rd.

John Byrne crosses finish line in 7:09:33

Daniel Doherty in action at Anglo Celtic Plate

Keith Whyte qualifying for World 100km

Further information available from Ultra Running Ireland.

Everything packed except the excuse

It's been 5 months, 2000K, 2 broken ribs, 1 broken toe and a few short races since my last 100K race in Gibraltar and now race day is almost here again.
I remember finishing that race knowing I could do a lot better with the right preparation and with that in mind I began to prepare for this race almost straight away even though there was no guarantee of a place on the team.  The plan started at race day and I worked it back to the date my training began to allow for the best possible use of available time.  I've done everything I could do and think I'm as best prepared as I can be.
The bag is packed and all I don't have is an excuse :)

Almost there, Anglo Celtic Plate 2011.

Le Cheile Men's Team, Kildare Senior Road Race Championships 2011

With less than a week to go until the ACP I've more or less finished my training with a 20K easy run this morning at my planned race pace.  I wore my Garmin and had it set at the loop length for the course in Perth which is 2.381K (42 laps) and based on this morning's run I now have a good idea of how often I'll be passing the support crew.

Training has gone as well as can be expected and I'm going into race week injury free and in good shape so I've no excuses and expect to run a good race!  Over the past few weeks I've had many quality sessions including a few disciplined races that I ran as planned hard training sessions rather than getting caught up in a race even though it can be tough mentally when you know it's possible to do that bit better.

David McCarthy in full flight & Larry Kelly.

Last weekend I took part in the Kildare Senior Road Race Championships which was 10K and hosted by my local club Le Cheile A.C.  I knew going into this race that I was in good shape as my shorter runs had got progressively faster having started my taper but I was conscious of the fact that going all out in a short race just for the result could cost me in the long term and this wasn't my distance or my race.  I declared my expected finish time of 36 mins to 36:30 in advance of the race starting and made the effort not to get caught up in a race even though I found myself running comfortably with the lead group from the start.
Running in the group meant I didn't have to think about what I was doing and it seemed easy to just run along with the pack but on checking my watch I noticed we went through the first K mark in 3:22 (5:26 mile) and I thought this a bit too fast so I dropped back.  Between 2k and 7K I ran on my own but always had the lead group in sight and they never seemed to gain any more of a lead and I began wondering would it have been easier to stay with them and get the benefit of running in a pack which also includes shelter from the breeze.

Got back into my own zone and held it steady up to 8K and knew there was a hill ahead and decided to wait until I'd cleared that before pushing the pace.  As I reached the 9K mark beyond the hill I could see the lead pack making their way along the home stretch as the course turned back on itself at 9.5K and I then knew I made the right decision to fall back as the pace had increased in the last 1K to one I know I couldn't hold but might have tried and that's when the damage would have been done.

I crossed the finish line in 5th place with a new less than full effort PB of 36:17 and more importantly I knew I could have kept going at the same pace.

I think my preparation for the 100K World Championships went quite well considering how soon after the Spartathlon it was so next week I'll almost mirror how I approached that race and that starts with a sports massage with Peter Matthews tomorrow.

Doherty wins Ultra Race Grantham

In his final preparatory race for the Anglo Celtic Plate 100km, Daniel Doherty won the 9bar Ultra Race Grantham on the weeked of 5th-6th March.

The 9bar event involved a 29.1 mile trail run on consecutive days and Doherty won convincingly, also setting a course record on the first leg.

You can see Danel's race report on his blog: http://runningmad-dan.blogspot.com/.

Donadea 50K and other stuff.

John O'Regan & Jim McCormick

Training has gone very well over the past few weeks and included one long training run of 55K which I used as race prep for the Anglo Celtic Plate and practiced my pacing and fueling while keeping a close eye on my Heart Rate.

 Had planned on peaking this week with a 60K run at same pace (4:37 per K) but instead I ran the Donadea 50K at a slightly faster pace to make up for the shorter distance.  Based on previous training runs my race plan was to finish the 50K in 3hrs40 mins (4:24 per K / 7:04 per mile) which was based on my Heart Rate and if it went to plan I should manage to keep it under 150 bpm.

This was the first running of the Donadea 50K and had a limited number of competitors all running on invite and among the entrants was my Team Mate for the Anglo Celtic Plate Keith Whyte and Jim McCormick a training partner from Belfast and close friend of Marty Rea.  Jim was also using this race as a long training run so we decided to run it together and use it as an opportunity to catch up on what we were both up to and swap war stories.
We started off at a decent pace to break away from the crowd which was decided on the walk to the start line as  we noticed the track was a bit too narrow for a group of 25 and would be a bit like a cross country race start.  We were cautious not to get outside our comfort zone although we soon realised that after 2K we were a bit too close to Keith Whyte and that meant our pace was a bit too fast.  We had a quick chat with Keith and politely told him we were dropping back.

Long story short,  Keith Whyte went on to finish in 1st place quite comfortably in 3hrs26:27 with Jim and I finishing 3rd in 3hr41:30 having ran an almost perfect race.  We went through the Marathon split in 3hrs04:30 as planned but then I made a toilet stop in the 2nd last lap and I reckon thats what cost us the additional few seconds.  We could have pushed a bit harder to make up the time but for what?  It was a training run and I know from experience that a sprint finish could have made all the difference to my recovery and it's a bit too close to my goal race to let my ego decide what I do.

Aisling, my daughter & support crew.

During the race I wore Skins A400 running tights and my Le Cheile running club singlet.  My daughter Aisling was there as support crew and kept us supplied with Powerbar Energize which was mixed and contained in 250ml bottles.

Crossing the Finish Line in 3rd place with Jim McCormick

With Keith Whyte at the finish.

In other news John Byrne finished 2nd in the Bramley 20 miler with a very impressive time of 1hr52:19 as part of his prep for the ACP and when you consider that along with Daniel Doherty's recent 50K result I think we have a strong team for this year's ACP.

Irish Team for Anglo Celtic Plate

Keith Whyte winning the 2010 Cliffs of Moher Half-Marathon

The Irish men's team for the Anglo Celtic Plate (Home Nations) 100km has been announced. The event will take place in Perth, Scotland on 27 March 2011.

Keith Whyte and Daniel Doherty will make their debut for Ireland in the competition.

Doherty took up running only two years ago and runs with Basingstoke and Mid Hants AC in the UK. His progress has been remarkable, most recently finishing second in the Gloucester 50km in 3:09:05 despite suffering a chest infection.

Whyte, who hails from Ennis, has been equally impressive. He took up running three years ago and set a marathon PB of 2:38 in October's Dublin City Marathon. However, his true talent may lie beyond the marathon distance where his 180km - 200km training weeks should also stand him in good stead. 

The team will be captained by Irish record holder Thomas Maguire whose PB of 7:05:06 earned him 12th place in the 2006 World 100km Championships. Maguire also holds the 24 Hour Irish Record, covering a distance of 248.392km to be ranked in the top six in the world in 2009.

John Byrne, a 2:32 marathoner, made his debut at the 100km distance in 2010 and there are high expectations of the Mayo AC athlete's 100km ultramarathon potential.

John O'Regan, primarily a 24-hour+ runner, will complete the team and is anticipated to put in a very strong performance over the shorter distance of 100km in Scotland.

TEAM

John Byrne
Daniel Doherty
Thomas Maguire (captain)
John O'Regan
Keith Whyte

DETAILS

Date: Sunday 27 March 2011
Times: 7am - 100k & 10am - 50k
Venue: Bells Sports Centre, Perth
For event details click here. 

Just Training

Physio during the Spartathlon

Since the start of this year I've been working on my endurance and running an average weekly distance of 160K at an aerobic pace.  I run the short runs slightly faster at the upper end of my aerobic zone to make them more time efficient as they are usually during my lunch break and the longer runs are slower and at the lower end of the zone.
I'm now training for the Anglo Celtic Plate in Scotland at the end of March and from next week  my training will get a bit more focussed with the introduction of some speed work.  I'll keep my weekly training volume around the same and will probably peak with a 50K race to be held in Donadea Forest Park at the end of February.
I was thinking of going as long as 60K but think the 50K race run slightly faster might be more beneficial although I won't run it at a pace that will result in recovery days off and a possible loss of fitness.
I've also block booked a few lunchtime massage sessions to preempt any possible injuries that may happen between now and March.  Most of my problems usually happen when starting back at speed work and it's probably because I do too much too soon.

The year so far:
Distance: 782K / 486 Miles
avg Pace: 4:54 per K / 7:52 mile
Days off: 2 (both unplanned)
Longest Run: 45K.

A word of warning regarding training volume: It takes time to build up to running over 100K per week and if you don't take a rest day then one week continues into the next and a week becomes 14 days, 21 days and so on....  Time on your feet needs to be taken into consideration as the higher volume of training eats into recovery time and less recovery will increase your injury risk.  A 3hr Marathon runner might cover 100K as a weekly total in around 8hrs while running at an easy pace whereas a 4hr Marathon runner might take 11hrs for the same distance.
Listen to your body and at the first sign of a problem take a step back and reduce the training volume or cross train.  Cautious short term reductions in training volume will help keep you injury free.

Daniel Doherty 2nd in Gloucester 50k

Daniel Doherty, who will make his debut for Ireland in the Anglo Celtic Plate 100km in March, finished second in the Gloucester 50k on 23 January.

Doherty was leading the race by some 3 minutes at 27 miles and finished in an excellent time of 3:09:05 despite suffering a chest infection. Indeed, his performance is all the more remarkable given that he only took up running a couple of years ago.

English international 100km runners Julian Rendall and Allen Smalls finished first and third, respectively.

Doherty, who runs with Basingstoke and Mid Hants AC in the UK, will be a fantastic addition to the Irish 100km team.

RESULTS

1. Julian Rendall   3:07:22
2. Daniel Doherty  3:09:05
3. Allen Smalls      3:09:41

Perth to stage 2011 Anglo Celtic Plate.

The Anglo Celtic Plate (home countries) 100km will take place in Perth, Scotland on 27th March 2011. The competition will also incorporate ;the Irish 100km Championships.

FROM SCOTTISH PRESS RELEASE.....
Perth, the venue for the successful ultra festival in September, has been chosen to stage the 2011 UKA 100 KILOMETRE road race championships.

Sunday 27th March is when some of the top ultra runners from the UK and Ireland will converge on Perth as the event also incorporates the annual Anglo Celtic Plate home countries international and the Scottish 100km championships.

Despite this array of talent, the event is also an open event and alongside the longer race a 50km event will be staged which also incorporates the Scottish championships.

U K athletics ultra-distance representative Norman Wilson commented, Perth has proved itself as a popular venue and a well-organised successful event, and I know they will put on a good show. It is fitting that in the month that Scotlands Ellie Greenwood won the world 100km title that Perth is announced as the venue for the National championship.

Adrian Stott of the small but enthusiastic Sri Chinmoy Athletic club who has been competing in and organising ultra events for over 25 years, and is helping to co-ordinate the race with the Scottish Athletics event team said The numbers competing in ultra events in Scotland and throughout the UK continue to grow. As well as some very talented athletes who are competing at national and international level, there are a growing band of runners who realise that running beyond the standard Marathon is totally achievable and enjoyable. We look forward to many of them challenging themselves over either the classic internationally recognised distance of 100km or the shorter but still challenging 50km.

Entries will be available and going live soon.
For any further information check Ultra Running Ireland.

100K World & European Championships. The Race.

The Team
(John Byrne, Michael Collins, Aisling Coppinger & John O'Regan)

I wasn’t expecting to be running this race but found it hard to refuse when given the opportunity.  Being so soon after the Spartathlon I knew it was going to be tough both mentally and physically but having done the Anglo Celtic Plate shortly after the 24-hr World Championship earlier this year I knew it was in me and I just needed to approach with caution.  I looked back over my training diary for the weeks leading up to the ACP and followed the same plan but corrected the mistakes.  This meant forgetting about speed work and instead focus on maintaining my endurance with long slow runs and include 1-2 Tempo runs to keep the legs loose.

Yet again Tony was traveling with the Team but this time his role was as Team Manager but luckily enough he would also be able to crew for me during the race.  We met with Aisling Coppinger & Rob Cummins at Dublin Airport both of whom I know quite well and for the first time I met John Byrne & Sarah Syron from Mayo A.C and a new addition to the Team.  John Byrne was the first Irish person home in the recent World 50K held in Galway during the Galway City Marathon and this was his first time running 100K.

We flew to Malaga and Tony drove us by mini bus to Gibraltar via the Costa Del Sol and it seemed wrong to be traveling through the seaside resorts without stopping but then again we weren’t here for a sun tan.  Less than 2 hours later we arrive into Gibraltar and after passing through customs we head for the docks and the cruise liner that’s serving as the Athletes Village for the weekend.  Driving through Gibraltar we see the obvious signs that there’s a race in town as we pass small groups out running in their national colours and on the approach to the ship we meet Michael Collins for the first time.  Michael has represented Ireland on a few occasions at 100K and this time he’s our Team Captain and he’s running with a new Team.  Almost straight away it was down to business with race registration and we were given a schedule for the weekend which included details of the opening and closing ceremony which meant we weren’t going to have much free time.  The food was fantastic but that’s not a good thing in advance of a race and it was hard work staying disciplined at meal times...In between meals and meetings on Saturday I went for an easy run with John Byrne and that was the extent of my sight seeing.

I didn’t sleep too well on the night before the race even though I’d ran this distance so many times before. Strangely enough I don’t think I was worrying about the race and woke up ahead of my alarm at 4:30 am feeling well rested and looking forward to breakfast, I had packed my own but this time it wasn't needed.

My race kit was prepared the night before and all my food and other items were packed in advance to ensure a hassle free start to the day.  Shortly after 6 am we leave the ship in darkness and make our way towards the start line and it’s pleasantly warm outside.  Although it’s nice waiting around without freezing I know it will only get warmer and this gives me an indication of how warm it’s going to get.  I was expecting to wear a hat and gloves for the first part of the race but they weren’t necessary.

Almost time.

Usually I try visualise the race before I arrive so I know what kind of terrain and gradient to expect. I also like to break the race into manageable segments and plan what I am going to achieve in each segment of the race and I don't think of the finish line until its well within reach. Based on the detailed course description I came up with the following:

My plan was simple, run the first 10K on what I had for breakfast and then start to refuel as I passed the support crew at the start of the 5k loop and continue in that fashion for the next 18 laps.  Passing the support crew for the first time I picked up a Powerbar fuel belt with 2 small bottles of a carb drink which I drank while completing the 5k loop.  Next time round I dropped the bottles and collected 2 more and for the third lap I took 2 small bottles of Nuun with a gel and this was repeated for the duration of the race.  To pace myself I ran according to my heart rate and pre planned to keep my heart rate between 135-145 bpm.  

This gave a lap split of 24 minutes plus a few seconds which remained fairly consistent for the first half of the race.  I went through the Marathon distance quite comfortably in 3hrs16 and covered 50K in around 3hrs55 but shortly after halfway my heart rate began to climb and I cautiously started to ease back as there was still a long way to go.  It then dawned on me that I'd hardly stopped for a toilet break and decided to take a chance and stop for a moment and it was then I realised that I was becoming dehydrated.  With over 4-hrs of running still ahead I knew I'd need to start increasing my fluid intake so I began to drink water and powerade whenever I passed an aid station supplementing my own supplies.  My heart rate soon returned to normal but my lap times slowed by 3 minutes which meant I was still mildly dehydrated.  I ran a few more laps and the times were again fairly consistent even though they were slower but I knew from experience that I was still running comfortably enough to finish.  In my mind I always break the race into manageable chunks and for this 18 lap 100K I worked towards the Marathon distance then halfway in total distance at 50K and halfway in effort at 12 laps.  Having completed the 12 laps I try relax for the next 2-3 laps and do my best to ignore and not think about them.  I ask Tony for a lap count and he tells me I've 4 left including the one I'm running.  It doesn't sound right so I get him to double check and next time we meet he confirms what he had said said but now I've only 3 laps to go.  With just over 15K to go I try to increase the pace but soon develop a severe pain in my stomach which I'm guessing was caused by an anti-inflammatory I had taken earlier.  I was forced to slow down and tried leaning my upper body into all different positions to ease the pain and prevent me from stopping.  It eventually passed and I crossed the line in 8hrs28.10.  The support crew did an excellent job and I seldom had to stop and if I did it was for less than 10 seconds.

My finish time is less than world class but having come to this race so soon after the Spartathlon I’m delighted with the result and for me it’s a great end to the year.  I knocked almost 10 minutes off my previous best for this distance and finished with a hunger to go back and do it again.  I learnt a lot during this race and look forward to improving on it next year.


During the race I wore Saucony Fastwitch running shoes and Teko socks.  Thanks to Neil in Great Outdoors for the Saucony recommendation.