December 2015 Running Challenge
Replies
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I am joining a bit late. I meant to look for this thread at the beginning of the month.
I have no idea what to make my goal, my training has been inconsistent (part of the reason I am here. I am hoping this might help a bit). I am also biking and supposed to be swimming too.
Dec 1 - 8.5k (slightly more but I will round to .0 or .5)
Dec 5 - 5k race
Dec 7 - 8.5k
Dec 9 - 5.5 k
27.5 km so far.
So I guess since we are almost halfway through the month I will make it 60 km.0 -
Date Miles MTD ------ ----- ----- Dec 01 4.3 4.3 Dec 05 8.1 12.4 Dec 06 8.1 20.5 Dec 07 3.5T 24.0 Dec 09 6.3T 30.3
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Met up with the same Wednesday night tempo run group as last week, but afraid of the speedy youngesters, I instead ran with the adult group. After mentioning the insane 11 year old who was crushing my ego when pushing me on my final 6.5 minute/mile hill repeat last week, they confirmed that he had held the 9 year old half marathon record, and that I shouldn't feel too bad about it. I guess I can live with that
12/1 - 4 miles
12/2 - 4 miles (hill repeats at a 7 pace)
12/3 - 4 miles
12/5 - 6 miles
12/6 - 4 miles (5k in 19:26 - 2nd/85 runners)
12/7 - 15 miles (w. speedwork session in middle)
12/8 - 6 miles
12/9 - 7.5 miles (w. group tempo session in middle)
Total: 50.5 miles
Goal: 230 miles
Remaining: 179.5 miles0 -
Met up with the same Wednesday night tempo run group as last week, but afraid of the speedy youngesters, I instead ran with the adult group. After mentioning the insane 11 year old who was crushing my ego when pushing me on my final 6.5 minute/mile hill repeat last week, they confirmed that he had held the 9 year old half marathon record, and that I shouldn't feel too bad about it. I guess I can live with that
12/1 - 4 miles
12/2 - 4 miles (hill repeats at a 7 pace)
12/3 - 4 miles
12/5 - 6 miles
12/6 - 4 miles (5k in 19:26 - 2nd/85 runners)
12/7 - 15 miles (w. speedwork session in middle)
12/8 - 6 miles
12/9 - 7.5 miles (w. group tempo session in middle)
Total: 50.5 miles
Goal: 230 miles
Remaining: 179.5 miles
Wow! A budding pro runner in the making? Kind of exciting...0 -
8.5 km Headlamp assisted run with 6 members of the local club, a balmy -3C with a Toque, Gloves, Wind breaker and 2 layers I was actually over dressed. They had just plowed the trails around Town today so the center was clear but slightly blade polished. The outside edge where the Tire Treads consolidated the snow were - interesting!? varied from firm/crunchy with amazing traction to sloppy loose = Zero Traction on stride push off but rock solid for landing foot. A weird combination its usually slippery or solid - not both at the same time.
12/01 - 0.0 Km – 0.0km – 140.0 Km – – YTD – 514.4 km
12/02 – 7.0 Km – 7.0km – 133.0 Km
12/04 – 5.0 Km – 12.0km – 128.0 Km ( GP run with new kicks )
12/04 – 7.0 Km – 19.0km – 121.0 Km ( Home run with old kicks )
12/06 – 7.5 Km – 26.5km – 113.5 Km
12/07 –10.5 Km – 37.0km – 103.0 Km
12/08 –6.0 Km – 43.0km – 97.0 Km
12/09 –8.5 Km – 41.5km – 88.5 Km – – YTD – 8.5 + 557.9 = 566.4Km
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December Running Totals (miles)
. . .
Today's notes: Tuesday is speed work with the running club. I had got there late the last few times and not got as much of a warmup as I'd like, and thought that might have contributed to my glute/hamstring issue that surfaced after last week's speed work. Today I managed to get there early, and took a longer than normal warmup, 3.23 miles. The lap of drills was light because most of the club is tapering toward USATF championships in San Francisco next Sunday; but when that lap finished with a stride, I could feel my glute complaining even after that long warmup. So I wimped out and just added some easy distance. 5.05 more miles gets to my total of 8.29 for today. Maybe if it had been 20 degrees warmer (temp was near 40), the glute would have tolerated speed work; but right now, I'm taking things easy and waiting for that ache to clear up. I might not run hard again till a 5K on December 19.
Do you take extra rest days or cutback weeks?
Also, when you break down your weekly mileage, what percentage is easy/recovery miles and what percentage is workout grade? The percentage should be 80/20 where 80% of your weekly mileage is easy "conversational" or even a slower recovery pace. Only 20% should be workout grade (tempo, interval, repeat, elevation, stride, ect).
@Stoshew71 - I took an unplanned rest day last week, but made it up by running on the subsequent planned rest day. I *thought* about cutting back mileage, but by Sunday didn't seem to need to do so. On Tuesday, it was apparent that I still needed to hold off on the speed work. I'm fine with that.
I have never tracked what percentage of my miles are workout grade. I have had at most 2 speed work days per week, frequently only 1, on a schedule that runs 5 days a week. I have gone as much as 6 months without doing any speed work other than races. I think I will be in that mode for the next 3 weeks or so, running a 5K but not doing any speed work in training. Then things get serious.
Right now I'm not doing cutback weeks. The major focus is base building. I've heard the guideline about not increasing mileage by more than 10% per week. That's too fast for me, at least for base building. My pattern has been a 10% increase, followed by 3 or more weeks of holding the new weekly distance constant. There will be cutback weeks in the formal training schedule I will start at the end of December, where all the weekly mileages are figured by percentages from the base going in.
I got to my first marathon without following a specific training program. One of the lessons I think I learned from that is that I went in with a very light base of weekly mileage, as marathon training goes. I'm not going to make the same mistake for my second marathon. Given how much it costs, and how busy my paid job typically is in the first quarter, this may be the only time I run Boston.
I may be mistaken in some of my thinking, but I am firm in my priorities. Doing well at Boston is my #2 running priority for 2016. Remaining uninjured is the #1 priority. It is possible that I may need to bail on the aggressive training program before completing it, in order to ensure that I arrive at the start line without injury. If that happens, I'll bail. But Plan A is to train for a very respectable result at Boston.0 -
December Running Totals (miles)
12/1- 6.58 (warmup, speed work, cool down)
12/2- extra rest day
12/3- 6.40 easy
12/4- 8.12 easy
12/5-15.00 long slow run
12/6-9.15 easy with hills
12/7- planned rest day
12/8- 8.29 easy
12/9- 6.00 easy
Total- 59.54
Goal- none stated
Today's notes - Group run from a local running store, very easy pace. 46 F and minimal wind, the leader took us on both streets and trails. The trails make me nervous, but they weren't technical and I managed to avoid all the roots so that worked out okay. Very easy pace is just what I needed today.0 -
@kareF Somedays the legs just don't co-operate and will feel heavy for no obvious reason. Log it, flip the page and move on. My last Heavy Leg day came after spending the previous day climbing up/down ladders doing electrical work at my brothers.
@Elise4270 Its to late we already have snow and ice. I Pre-fuel my 10km races/HM Training with 3 PB Cookies and 250 ml Chocolate milk - every kids dream - unless you have a PB allergy. Also two hours before the run I start a hydration with 2 - 500 ml water bottles.
@Ohhim I feel your pain with the speedy youngster's, we have 4 young ladies ( early 20's ) in our club who without even trying just seem to disappear in front of you. Sort of like the Road Runner shifting gears in front of Willey Coyote from Bugs Bunny. They truly seem to float when they run.
@skippygirlsmom Your pre-race routine sounds like mine - unconventional = a case of what works for you.
@MobyCarp Glad to hear that your group run went well. After you have a little more Trail/Group Experience avoiding the roots and ruts will be second nature and you will suffer the fate of so many runners - Addicted to the Trails, Double track, Single track or no track. Unless you are getting into Riverbanks, Hills or Mountains very few of the "Towney Trails" will be a technical challenge, physical yes, entertaining yes. Although I did have one race where the Technical obstacles were trees that had fallen in the forest so sometimes you were running on top the trunk of an old tree down the Trail, under a tree and we even had one tree we had to vault over or do a 100m detour ( thank you high school gymnastics class).
Sounds like lots of people are training for February 5k, 10k, HM's and Full Marathon. Go Team.0 -
Did my fastest time on 2.1 miles yet (just started back up again and I'm on C25K Week 6, Day 3).
I forgot from my past running experience how much I enjoy running when I've built up my stamina! I felt like I could have gone forever on Sunday!!!
December Mileage= 4.5/35
C25K week 7, day 1 done. I'm about a half a mile slower than the app wants me to be, but on the plus side I'm way faster than I used to be!
December Mileage=6.5/350 -
December goal 65 miles
12/1 5.00
12/2 4.11
12/3 snorkel 3 hours
12/4 4.37
12/5 7.31
12/6 3.15
12/7 got home from work. Sat. Never got back up.
12/8 3.43. Stopped the car on a side road and ran. Knew if I went home....see above.
12/9 3.52
Total 30.88
Upcoming races:
3/20 Big Island International 1/2 marathon
Ticker is my goal for 2015 and accumulation to date:
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Dec 1 - 2.64
Dec 2 - 5K
Dec 3 - 1.4 streak
Dec 4 - 5.16 miles
Dec 5 - 4.16 miles - Savannah! Wish I had more time because this was the best run ever.
Dec 6 - 5.5 miles
Dec 7 - 1.1
Dec 8 - 4 miles
Dec 9 - 1.4 miles - streak
Dec 10 - 3.75 miles
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12/1-3.7 miles + strength training
12/2-4.7 miles-Hot Chocolate group run
12/3-3.3 miles dreadmill intervals +strength training
12/4-3.3 miles
12/5-3.5 miles
12/6-10.1 miles
12/7-rest/yoga\
12/8-strength training
12/9-6.1 miles
I am finding it hard to be motivated to run. Last December I was training for a January marathon, so I HAD to make the time to do it. Even still, I remember that it was difficult to squeeze all of those runs in and all of the schedule shifting I had to do. This year, with no real incentive, I'm just finding myself with that "meh" attitude more and more. Less running miles + holiday eating= "Well, January is a new year!"
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1-6.65mi build up run from 13:07-11:04
2-strength and yoga day
3-6.69mi fast run 11:40, technically. but reality is we have 5 min warm up and potty breaks for the dog
4-rest day, maybe yoga day. feeling poopy
5-13.17mi I was only scheduled for 11 but I was feeling so good at 9 miles I went on and decided to do a whole 13. I have to say a marathon isn't that scarey now.
6-3.18mi for recovery and to do the Runkeeper Global 5k
7-yoga
8-rest day. so tired i'm dizzy. not sure why
9-no sleep last night-rest. I'm calling it recovery week from the 18miles this weekend
aerial yoga at night
10-3.12mi with hills, including two steep ones. top of quads and hips still feel extremely tight
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12/1: 3 miles
12/2: Rest
12/3: 6 miles with Thursday crew
12/4: Rest
12/5: Busy day in NYC
12/6: Rest from busy day
12/7: Rest
12/8: Busy!
12/9: Too sleepy from a late-night Buffy binge on Netflix...
Sooooo... guess who hasn't run in a week? THIS GIRL! Except accidentally taking a week off really helped my hamstring a lot (and my time management, as the end of the semester nears...). I tested the hammie with some bridges this morning, and I could barely tell the right leg was weaker than the left. Finally! I'll run 6 with my group tonight and hopefully will be bouncing back with some ~25 mile weeks the rest of December, then some 35-45 mile weeks in January before marathon training restarts.
No running = lazy on MFP, so I am slowly working through the 110+ posts that y'all have made in the last few days!
Upcoming races:
5/1/2016: New Jersey Marathon
6/12/2016: Run & Ride HM at Cedar Point
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12/1 - 4 miles on indoor track + 4.5 miles on stationary bike
12/2 - Took my rest day early. Weather is supposed to be way better this weekend, so planning to run long(er) than usual both days.
12/3 - 5.09 miles on treadmill (Trek class)
12/4 - 4 miles on indoor track + weights/abs
12/5 - 5.5 miles (I think)...my phone / GPS crashed after about 4, so I lost my distance and time
12/6 - 3.1 miles on small indoor track
12/7 - unplanned rest day
12/8 - 4 miles on indoor track + weight/abs
12/9 - 5.25 beautiful miles...40° F at 5:00 a.m. in December! Ran a route that I used a lot last spring/summer, but had been a while. Fun, relaxing, almost perfect!
12/10 - 5.25 miles on treadmill (Trek class)
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December Running Totals (miles)
. . .
Today's notes: Tuesday is speed work with the running club. I had got there late the last few times and not got as much of a warmup as I'd like, and thought that might have contributed to my glute/hamstring issue that surfaced after last week's speed work. Today I managed to get there early, and took a longer than normal warmup, 3.23 miles. The lap of drills was light because most of the club is tapering toward USATF championships in San Francisco next Sunday; but when that lap finished with a stride, I could feel my glute complaining even after that long warmup. So I wimped out and just added some easy distance. 5.05 more miles gets to my total of 8.29 for today. Maybe if it had been 20 degrees warmer (temp was near 40), the glute would have tolerated speed work; but right now, I'm taking things easy and waiting for that ache to clear up. I might not run hard again till a 5K on December 19.
Do you take extra rest days or cutback weeks?
Also, when you break down your weekly mileage, what percentage is easy/recovery miles and what percentage is workout grade? The percentage should be 80/20 where 80% of your weekly mileage is easy "conversational" or even a slower recovery pace. Only 20% should be workout grade (tempo, interval, repeat, elevation, stride, ect).
@Stoshew71 - I took an unplanned rest day last week, but made it up by running on the subsequent planned rest day. I *thought* about cutting back mileage, but by Sunday didn't seem to need to do so. On Tuesday, it was apparent that I still needed to hold off on the speed work. I'm fine with that.
I have never tracked what percentage of my miles are workout grade. I have had at most 2 speed work days per week, frequently only 1, on a schedule that runs 5 days a week. I have gone as much as 6 months without doing any speed work other than races. I think I will be in that mode for the next 3 weeks or so, running a 5K but not doing any speed work in training. Then things get serious.
Right now I'm not doing cutback weeks. The major focus is base building. I've heard the guideline about not increasing mileage by more than 10% per week. That's too fast for me, at least for base building. My pattern has been a 10% increase, followed by 3 or more weeks of holding the new weekly distance constant. There will be cutback weeks in the formal training schedule I will start at the end of December, where all the weekly mileages are figured by percentages from the base going in.
I got to my first marathon without following a specific training program. One of the lessons I think I learned from that is that I went in with a very light base of weekly mileage, as marathon training goes. I'm not going to make the same mistake for my second marathon. Given how much it costs, and how busy my paid job typically is in the first quarter, this may be the only time I run Boston.
I may be mistaken in some of my thinking, but I am firm in my priorities. Doing well at Boston is my #2 running priority for 2016. Remaining uninjured is the #1 priority. It is possible that I may need to bail on the aggressive training program before completing it, in order to ensure that I arrive at the start line without injury. If that happens, I'll bail. But Plan A is to train for a very respectable result at Boston.
Good luck with both priorities.
The increase mileage 1 week then hold it for 3 weeks is what Dr Jack Daniels suggests. So I think you are on the right path.
I hope to make it to Boston in the next couple of years.0 -
11/23 7 miles - 158.9 << Week1 of RCM Taper
11/24 8.1 miles - 167
11/25 5 miles - 172 << Recovery Run
11/26 8 miles - 180
11/27 5 miles - 185 << Recovery Run
11/28 17 miles - 202 << Long Run - end of Week1 Taper
11/29 REST DAY
11/30 6.1 miles - 208.1<< Week2 of RCM Taper
12/1 5.5 miles - 5.5
12/2 4.1 miles - 9.6
12/3 5.5 miles - 15.1
12/4 4.1 miles - 19.2
12/5 12 miles - 31.2
12/6 REST DAY
12/7 4 miles - 35.2 << Last taper week going into RCM
12/8 5 miles - 40.2
12/9 REST DAY << First day of carb loading. 740 g of carbs. woo hoo.
12/10 3.1 miles 43.3 << last run before RCM
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12/2 - 3 miles at 4:15am, I am tired but glad I got out as it is supposed to be a rain/snow mix tomorrow. Good start to the month.
12/5. - 3 miles. Getting faster but still working on cutting out the walk breaks.
12/7 - 1.5 miles. I tried my hilly park run and it was too much. My piriformis was complaining on the first down hill so I made it one loop instead of my planned 2 and quit. I gave it a good stretch and a cold shower when I got home and it is good today.
12/9. - 2.5 miles. Very stiff and sore. Never got into a good rhythm or loosened up after a session the day before with my trainer.
10 down 15 to go
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12/1 - 3.16 Mi
12/2 - 5.21 Mi
12/5 - 6.04 Mi
12/6 - 3.72 Mi
12/9 - 4.48 Mi
12/10 - 4.31 Mi
Progress toward Goal 26.92 / 500 -
[quote="Becky_44;34785984 [/quote]
Piriformis, I found out about this a couple months ago after more than a year of pain I couldn't exactly pinpoint and none of my stretches helped. Now I do a stretch that keeps it tolerant most of the time. But im certain this will be number one reason i wont make it to long distance running. What stretches do you do for it?
As far as the 5k, I'll just say what most everyone told me for Thanksgiving run. Do it, do what you can and enjoy it. All it will do is encourage you to get back out again.[/quote]
Thanks @Becky_44. These are the ones I do.
http://www.spine-health.com/wellness/exercise/stretches-and-exercise-sciatic-pain-piriformis-syndrome
I do them before and after every run and I do the one in Figure 19 at my desk sitting in my chair (basically ankle over knee and lean foreword) whenever I have been sitting to long. It seems to work better for me if I can keep my back straight.
I did end up entering the race. If nothing else it will be a good time and the sweatshirt is cool. LOL.0 -
I saw this article this morning and thought of @5BeautifulDays and I think @ceciliaslater? Any one else on a low carb diet.
I know several here regularly run fasted. I run late in the day with my work schedule, 6a-3p. I've always made a point to eat a few hours before I run. Maybe I won't be so strict about it now. Might actually help me lose a bit since I'm stuck.
http://www.runnersworld.com/diet/can-eating-more-fat-make-you-a-better-runner
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No run today. Got my ink finished last night and feeling a little tender.0
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Saw the P.A. yesterday about my knee. Long and informative session. He prescribed Mobic. Thought for sure he would aspirate the fluid but he says there isn't more than about 15cc's, I'm not complaining of significant pain, so he didn't aspirate, didn't inject cortisone, but DID tell me that at some point (esp bcuz I'm running) I will definitely need a knee replacement. Could be 5 yrs or 25 yrs from now but that it WILL happen. He also said that after the replacement there will no longer be running in my life because that's not what the new knees are designed for, or made for. I couldn't help it, my response to him was that 1) I'm not going to stop running 2) perhaps, if it's another 20 yrs or so before I need the replacement, maybe by then knees will be made for those of us who must run, and 3) I've lost 43 pounds with walking, running, swimming, cycling, and that it's now my lifestyle. I can't stop. Don't want to stop. Not going to stop. His frustration with me was obvious. After more discussion where I held my ground, he suggested a compression sleeve. omg. I honestly never thought of that! Straight to Dick's sporting goods, $25 later I've got a new Copper fit Pro Series compression sleeve with kinesiology bands built in. I'm running at lunch today so I'll know pretty soon if it helps.
I don't get it. They want us to lose weight. They want us to improve our health. They want us to be active. And every doctor I see, tells me that what I'm doing to reach those goals, I shouldn't be doing. It's too hard on the body. I'm too old for that. I'm 52. I'm not too old for anything! Uggghh! Okay. I'm done venting.0 -
Many doctors do not think running is beneficial but rather something bad that kills knees. Studies have been showing differently. obviously, weight is a factor but overall, results are positive
Maybe consider a doctor that is a runner themself or a GP that is not anti running.
more proknee stuff
how to prevent some knee issues
article on different study
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MorningGhost14 wrote: »No run today. Got my ink finished last night and feeling a little tender.
Awesome @morningghost14 - we want to see and welcome back.Saw the P.A. yesterday about my knee. Long and informative session. He prescribed Mobic. Thought for sure he would aspirate the fluid but he says there isn't more than about 15cc's, I'm not complaining of significant pain, so he didn't aspirate, didn't inject cortisone, but DID tell me that at some point (esp bcuz I'm running) I will definitely need a knee replacement. Could be 5 yrs or 25 yrs from now but that it WILL happen. He also said that after the replacement there will no longer be running in my life because that's not what the new knees are designed for, or made for. I couldn't help it, my response to him was that 1) I'm not going to stop running 2) perhaps, if it's another 20 yrs or so before I need the replacement, maybe by then knees will be made for those of us who must run, and 3) I've lost 43 pounds with walking, running, swimming, cycling, and that it's now my lifestyle. I can't stop. Don't want to stop. Not going to stop. His frustration with me was obvious. After more discussion where I held my ground, he suggested a compression sleeve. omg. I honestly never thought of that! Straight to Dick's sporting goods, $25 later I've got a new Copper fit Pro Series compression sleeve with kinesiology bands built in. I'm running at lunch today so I'll know pretty soon if it helps.
I don't get it. They want us to lose weight. They want us to improve our health. They want us to be active. And every doctor I see, tells me that what I'm doing to reach those goals, I shouldn't be doing. It's too hard on the body. I'm too old for that. I'm 52. I'm not too old for anything! Uggghh! Okay. I'm done venting.
@virkati the other day I met a guy on a trail run, his running group runs 4-8 miles on trail every day. He has had a knee replacement and all the veins removed from his leg. He said everyone in the group is older and has something "bionic" in their bodies. I'm calling BS on the not running anymore. My spine doctor said "stop running" he is no longer my doctor, my general doc tells me go go go just mind my body, her I love.
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Holy jeez, it's a hot one out there today (considering the time of year, of course). Upper 60s and climbing, sunny, light breeze. I did 6 miles over my lunch break and finished in 57:10. Tried out a bit of a new course. I work in downtown Tulsa, about 1.25 miles from the River Parks trails (paved biking and pedestrian trails on each side of the Arkansas River). Ran down to the trails, across the river at Southwest Blvd, down the River West Trail to the 21st/23rd St Bridge, back across the river (complete with geese frolicking in the water) to the East Trail, back up to SW Blvd (here I almost twisted my ankle while keeping my eye on a shifty looking squirrel), then followed the same route back into downtown. The total distance was a little shorter than I needed, so I made an extra loop around the event center before heading back to my building.
I really like the loop path better than the out-and-back methodology I've been following. Now if they'd just open the pedestrian bridge at 27th St back up I would have the perfect 6 mile route...
December Totals: 26/96 miles completed0 -
MorningGhost14 wrote: »No run today. Got my ink finished last night and feeling a little tender.
Let's see it (assuming it's in a safe place)!0 -
@skippygirlsmom I figured there HAD to be people running with replacements and they just weren't telling him. That's the person I would be. I'd just tell him whatever he needed to hear to shut him up lol. I'm going to do a thorough search and get my healthcare team together with the same goals I have and who will be supportive. I can't take it anymore. I'm sick of being told to do something about my weight and my health and then getting negative response when I do exactly what I was told to do, simply because I didn't do it the way someone else thought I should. They can all go suck a rotten egg!! I'm going for my run in about ten minutes and my world will be right again 0
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[quote="Becky_44;34785984
Piriformis, I found out about this a couple months ago after more than a year of pain I couldn't exactly pinpoint and none of my stretches helped. Now I do a stretch that keeps it tolerant most of the time. But im certain this will be number one reason i wont make it to long distance running. What stretches do you do for it?
As far as the 5k, I'll just say what most everyone told me for Thanksgiving run. Do it, do what you can and enjoy it. All it will do is encourage you to get back out again.[/quote]
Thanks @Becky_44. These are the ones I do.
http://www.spine-health.com/wellness/exercise/stretches-and-exercise-sciatic-pain-piriformis-syndrome
I do them before and after every run and I do the one in Figure 19 at my desk sitting in my chair (basically ankle over knee and lean foreword) whenever I have been sitting to long. It seems to work better for me if I can keep my back straight.
I did end up entering the race. If nothing else it will be a good time and the sweatshirt is cool. LOL.[/quote]
Yay! For entering the race!
Here's the stretch I found about 3 months or so ago, that I believe is what has made it so much more tolerable for me and has helped me get back to running. When I first did it it was so amazing, cause I felt it relieve every aspect of pain, (hip front and back, SI Joint, butt, and even sciatic pain down my leg is so much better too). It's the third stretch on this video, called the Prone Figure 4 Isometric. I do it on two different beds and my couch. The bed I sleep in works the best because of the height and the stabilization I can get so I'm not feeling like I'm just going to fall over. Give it a try if you haven't already!
Edit: I don't know how to get the link to come up with out a big ole video planted in the middle of this post. so if you want, go to youtube and search Top 3 Exercises for Piriformis syndrome.0
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