Sunday, April 28, 2013

Saturday - Apr 27, 2013 - Tough Mudder Ohio

Saturday - April 27, 2013

Today was the Ohio Tough Mudder (TM) in Mansfield, Ohio.  Our course was 10.5 miles with 22 obstacles, but some TM events are up to 12 miles and have 25 or more obstacles.  The weather was perfect: clear skies and around 60 degrees.  My wife and I stayed with my parents in Columbus Friday night, and they watched our kids Saturday for us.  We met the rest of our team in Mansfield and carpooled together.  There were six of us total, 2 male and 4 female.  We parked at a shuttle lot and bused over to the event.  On the shuttle bus, my wife and I drank a 5 Hour Energy and I had two GU packets in my outfit to use later as needed.  According to the event map, there were about two events per mile, with a water/Clif energy station about every 2 miles (5 total). 

Our team name was "That's What She Said", like from The Office TV show.  The front of our team shirts had the letters BAMF, which stood for "Bad Ass Mo Fo".  By the end of the day, this is exactly how I felt.

Once we got off the bus, you could smell the testosterone in the air.  Everyone was pumped up and ready for war.  They had lots of very loud music all over the place.  Once we checked in at registration we were walking in ankle deep mud.  We weren't even on the course yet, and our shoes were destroyed.  We had a big roll of duct tape and everyone taped their shoes on so the mud didn't suck them off.  I also taped my gloves on at the wrist.  After a couple team "before" photos, we moved to the start.  There was a 7 or 8 foot wall to climb over to get to the start, which was a nice taste of things to come.  Keep in mind, we are walking in mud ankle deep this entire time, slipping and sliding, and trying not to roll an ankle. 

The MC for the TM events, Sean or Shawn?, was getting everyone pumped up before we took off.  Miss Ohio sang the Anthem for everyone, and there was a Wounded Warrior team that we all gave a round of applause.  At 10:00, everyone shot out of the start and down a mud path. 

Here are the events and my experience:

1. Kiss of Mud #1
Military style Army crawl in mud under barbed wire overhead.  The mud smelled like horse manure throughout the entire course, and getting up close and personal to it was interesting.  This was easy, but it created a bottleneck of people waiting to crawl, which was a breather from the half mile jog we just did (the 5 hour energy had my HR jumping!).  Nearly all events had bottlenecks where we caught our breath.
2. Arctic Enema
This was the event most of my team feared.  It's basically a long dumpster with ice water and a wall in the middle to go under.  The water is so cold, it's a complete shock to the system.  It was so bad that two of our girls had to be pulled out my people ahead of them.  There was a log jam as I was the third in line, and the two girls ahead of me needed pulled out and I pushed out the one in front of me.  So, I was in the water for a while and it was VERY cold. 
3. Firewalker
This was easy, just a small trench of fire and you jumped over it and landed in a pool of water and you climbed out.  Easy and hardly any bottleneck here.
4. Glory Blades
This was a 7 or 8 foot wall that was tilted toward us to make it harder.  My male teammate and I helped the girls over and one or two girls without a team, then I helped him over and another guy helped me over.  There were two or three of these walls and we repeated our strategy for the rest of the "blades" (this event was sponsored by Bic, so like razor blades).
5. Mud Mile #1
This was fun.  Several trenches about 5 feet deep with water that you climb over, see 2nd to last photo below.  The walls were all mud and falling apart, so everyone was getting a boost or pulled over each wall.  These were fun though.
6. Electric Eel
This is like the first crawl event but this time you're crawling in a couple inches of muddy water and there are electric wires hanging overhead that you had to hit as you went through it.  I caught a surprisingly painful shock on my left shoulder and let out a scream.  I found two other live wires and by the end my left arm was tingling.  They warned that doing this with a pacemaker could be fatal.  It was a very decent shock, no exaggerating here. 
7. Trench Warefare
This could be scary for people with claustrophobia, like me.  You crawl into a tunnel that takes a right turn and then a left turn, and as we all know light travels in straight lines, it's completely pitch black for probably a 20 foot crawl section between the turns.  I just kept moving and got out in no time.  I always considered myself claustrophobic, but this was fine.  I just remained calm and kept moving.
8. Funky Monkey
This was the biggest surprise of the day.  This is a monkey bar set that goes up and then down over some water.  The bars were wet and covered in mud, and I fell in the water after the 4th bar.  The surprise was how deep and cold the water was!  It was probably 8 feet deep and very cold.  I was not expecting that at all.  I swam over to the edge and climbed up the ladder.  Just about everyone was falling in the water, but my male teammate made it.  The rest of us fell in and we were all surprised by the water. 
9. Hold Your Wood
This was a big loop you had to walk with a log.  My log was pretty heavy, but we just kept moving and sucked it up.  Maybe 0.35 miles?  Not the end of the world.  I handed my log to a guy starting the loop as I was leaving it, and we kept moving.
10. Just the Tip
This was a wall going over another water pit with 2x4's nailed in spots where you had to climb up to the half-I beam like wood piece that got you over the water without any foot holds.  This was all hand strength, and I was surprised I made it over.  Given my weak monkey bar performance, I didn't expect to make it.  My team was about half and half for getting over this one.  A few of us had to swim!  All events have the option of going around, but to me that's cheating.  I tried them all.
11. Dirty Ballerina
This name is misleading.  It was just 7 trenches that were close enough to leap from one to the other.  Momentum helped me leap over these.  Shorter females had trouble here, but it wasn't too bad.
12. Hangin Tough
This was like the monkey bars, but with hanging hand rings like on American Gladiator.  You guessed it, I went in the water after the second ring.  But, I knew what to expect with the water and was out after a short swim and ladder climb.  No one on our team made it over.  I think I saw a couple people make it as I waited for my team, but most people were in the water.  This was about the 6 to 6.5 mile point, and people were showing their fatigue.
13. Berlin Walls
These were two giant walls.  Giant, as in 10 to 12 feet high.  High enough that I was fully extended holding someone's foot so they could climb over the top, hang down the back side, and then drop into soft hay.  My male teammate and I helped the girls over, and a couple other girls, I helped some guys, and after helping maybe 10 people, some guys helped me over.  Repeat for wall #2.  The TM is all about camaraderie, not "racing", so everyone was helping everyone on stuff like this and high-fiving after.  It was tiring but fun.
14. Island Hopping
This was a big water hole with floating platforms roped together that you jumped over, Frogger game style.  They were moving like crazy and tossing people in the water.  I heard a couple girls got their foreheads split open pretty bad on this.  My entire team did pretty good here and no one fell in the water.
15. Wounded Warrior Carry
With a team of 6, 3 people carried and then switched halfway.  Our other male member is 180 pounds, and I carried him "piggy back" style.  Then, he got to carry my 225 pound self.  It wasn't a terrible length, maybe 30 yards?  We needed a breather after this one though.  I can't be easy to carry.
16. Ladder to Hell
This was a Full Metal Jacket boot camp style climb up about 20' of a ladder, up and over.  Taller people like me had no problem on this one.
17. Kiss of Mud #2
Same as the first Kiss of Mud.  We all got through this pretty quickly.
18. Walk the Plank
You climb up a 20-25 foot ladder to a platform and then jump in more very cold water.  I did the pencil and expected to hit bottom, nope.  It was pretty deep, I heard 14 feet but never found the bottom.  A guy two people behind me, as I'm waiting for my teammates to jump, had a panic attack or leg cramp or something and started to drown.  They were on him quick, with a scuba safety guy and volunteers and medics everywhere.  This was not helpful for my teammates about to go, but they did it and we charged on to what I thought would be my worst nightmare.
19. Boa Constrictor
I feared this event the most.  Two 18" pipes that went down to a water area with barbed wire overhead, and then another pipe going up.  These pipes were pretty tight, though I didn't panic somehow.  I even had to wait in the tube as the person in front of me took a moment to psych themselves up before leaving the water area.  I made it to the water and composed myself before the second tube.  I had to hold my breath and get into the tube fast to get through the water to air.  I'm almost surprised they have this event.  What if someone starts drowning?  How would they get to them?  But once I got into the tube and had air, it was slick to climb out but I was proud that I remained calm. 
20. Mud Mile #2
Same as the first Mud Mile.  Fun to do but hard as the walls were falling apart.
21. Everest
This is a big quarterpipe you have to run up, see 3rd photo below.  Picture a halfpipe from the X-Games, then cut it in half and you get a running start and try to get up to the waiting arms of people who have already made it as they pull you up.  I ate it the first run and slid down to the bottom (in front of tons of spectators and several other Tough Mudders), but got pulled up on try number two.  I stayed at the top and helped up a couple teammates and a few random people.  There was great camaraderie on top of this thing!
22. Electroshock Therapy
This terrified me after being zapped in the Electric Eel event earlier in the day.  So, I just took my time and slid through the wires without touching any. 

The end!  They give you a free beer, orange headband, and finisher's t-shirt.  We stayed for some burgers and a second beer, changed, and then hopped on the shuttle bus to get back to the car.  We finished our Tough Mudder in almost 5 hours exactly, maybe something like 4:57:00. 

The hardest part was jogging 10.5 miles in ankle deep mud, which got your hip-flexors going as the mud tried to suck your shoes off with each step.  We did a Warrior Dash last year, and it was basically dry, trail running between muddy events.  This TM was mud from start to finish.  I would say the full Marathon is harder, but the TM was tougher than a half marathon.  If you think about it, I was "active" for 5 hours.  A normal half marathon is a 2.5 hour run, no mud, no upper body use, with a water station every mile.

Some of my team I didn't know that well, but after this race we'll be forever bonded.  I suggest anyone looking for something different and fun to try a Warrior Dash.  If that was enjoyable and "easy", to then try the Tough Mudder.  Going into a TM event "cold" would be pretty tough.  Was sore for a couple days, like I had done a killer full body workout at the gym (which I kind of did).  But otherwise, my wife and I were good to go and ready for our next race!
Photos from the race:


















Monday, April 22, 2013

Sunday - Apr 21, 2013 - LSD Run

Sunday - April 21, 2013

I went for a long, slow distance run of 12 miles today.  The Tough Mudder race is next week and they posted the course online.  It's roughly 10.5 miles with 22 obstacles.  I can't wait!  The week after that I have the Cap City Half Marathon in Columbus.  Sunday night, my wife and I ordered Under Armour Cold Gear stuff to wear to the TM race.  Hopefully it keeps us from getting too cold!

Today's run went well, and I felt good the entire time.  I forgot to start my watch at about the 4.25 mile mark, so this only shows 11.3 miles, but the route is one I'm familiar with and it's about 12.1 miles total.

Monday morning, as I write this, the bathroom scale said I weigh 222.0 pounds.  This is a new low for me.  It also said 20.4% body fat and 59.8% water weight.  My first thought was that the scale was off, but I stood on it twice.  My second thought was the run yesterday sucked up some water weight, but 59.8% is about normal, almost high.  Maybe I'm finally getting under 225 comfortably.  I've been hanging in the 224's for a couple weeks! 

Here is the Strava data:

Friday, April 19, 2013

Friday - Apr 19, 2013 - Swim & Run

Friday - April 19, 2013

JCC morning swim.  One of my last JCC swims, as we cancelled our membership and will be joining the Blue Ash YMCA next month.  I had the pool to myself and swam the following in 45 minutes:

10 warm up laps
20 laps with hand paddles and pull buoy, no leg use (arm focus)
20 laps with kickboard and flippers, no arm use (leg focus)
10 "cool down" laps
8 extra laps because I finished early

Great workout.  Another swimmer came about halfway through my set, but it was a nice and casual swim.  A great way to start the weekend.

I wanted to bike a hilly 5 mile loop as many times in 90 minutes as I could, but it was raining.  My road bike has been in the shop for 8 days now, and I could use my mountain bike for this.  The shop had to order something, so it will be done Tuesday at the earliest.  :(

On a positive note, I got a seat that could (hopefully) be the answer to my prayers for comfort on long rides (30+ miles).  I ordered the ISM Adamo Century saddle.  Below is a photo of the seat.

*********************************************************************************
UPDATE:
I went for a lunch run today.  3.18 miles in 27:10 for an average pace of 8:32m/m.  This is a new PR for the route, which is great for having swam this morning.  It was chilly, windy, and it started to lightly rain toward the end of my run.

Here's the Strava data:


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Tuesday, April 16, 2013

Tuesday - Apr 16, 2013 - Run & Wetsuits

Tuesday - April 16, 2013

I went for a run in the morning.  4.7 miles in 45:31, average pace of 9:37m/m.  Run felt great.  I'm still focusing on having a higher turnover than before, and this has sped me up without really affecting my HR.  My hips or whatever are weak, as toward the end I could feel my legs getting heavy.  But my toes held up fine and the run was great. 

Here is the Strava data:


My wife and I picked up our wetsuits today from Bob Duncan's Go Fast Multisport in Lebanon, near the Countryside YMCA.  I found a Profile Design Wahoo sleeveless XL that worked, and my wife got a medium Zoot Fuzion sleeveless suit.  We're both excited! 
Here's a photo:

Friday, April 12, 2013

Thursday - Apr 11, 2013 - Bike & Podiatry Visit

Thursday - April 11, 2013

Tuesday and Thursday BAM group rides out of the Blue Ash YMCA at 5am.  Rules are that no one is left behind, aero bars are allowed, but no one is permitted to wear a Hello Kitty bike shirt.  Especially in pink!  Last Thursday, BAM kicked my butt.  Today, there were 3 of us and we picked up two more in Madeira at Galbraith/Miami.  We rode a great route, see Strava map below, and climbed a great hill.  Three of the riders went on to ride another loop, while another rider and myself headed back to the Y.  By the time I got home I had ridden 23.5 miles total (about 1 mile of that is my house to the Y and then from the Y back home).  The ride average speed last week was 15.7 mph, and was 16.7 mph today!  Also, I did not walk any of the hill, where as last week I walked the last quarter mile or so.  My HR averaged about 159 and I burned (per Garmin Connect) 939 calories.  Strava usually says a few more calories burned, so I'll stay conservative.  These group rides are awesome and I see me really getting into them.  Plus, from 5:00am to 6:30am I get my workout in, and then I feel great all day.  I can't wait to do it again, and again, and again, until I'm one of the stronger riders going for a quick second lap! 

I still notice that group rides are nerve-racking with the aero bar shifting.  Having the shifters and brakes together, like a normal road bike, is much better than riding non-aero and then reaching to shift constantly.  So, I dropped my bike at the shop to have my old "S" bars and brake shifters installed.  Also, my back wheel is untru (not straight) and my rear brake pads are almost completely gone.  The bike is a 2003 and I think the pads are still original.  The bike is holding up well though.  I love it.  Obviously, I would like a "better" one but the only upgrades I see in my future are stronger wheels and an ISM Adamo Century seat.  When you're 225, it's easy to break a spoke when you hit a bump.  I've had several spokes replaced and my rear wheel straightened several times.  Time for a set of beafier wheels.  They run a couple hundred bucks ($150 to $300/$400 depending), so I'll be saving for those.  Also, I get all sorts of discomfort on long rides (30+ miles) from my seat.  ISM designs a seat with an open nose to better "cradle" your under carriage.  These are like $90, but the Century model is supposed to work well for endurance rides of serious distance, though the seat's yellow stitching looks dumb.  My rides aren't going to get shorter, so this will come in handy as I start riding 50/60/70 miles each weekend. 


Podiatry Visit
If you saw the "graphic" photo of my inflamed foot tendon online, then you've probably heard me bitching about the main joint in my big toes.  When they flare up during a run, I have to stop and carefully walk.  It feels like my foot is broken and I need crutches.  It's been an on and off again issue since spring of 2012, so I finally made an appointment to have it looked at.  I went to a foot specialist who took 6 X-Rays and asked me a bunch of questions.  Basically, I have the early signs of arthritis in my big joints (not the knuckle, but the joint where the toe meets the foot).  Well, this area gets a lot of movement, even for non-runners, so it sucks to have.  He said I have spurs growing and in the X-Ray my big toe and inside foot bone (tarsal or metatarsal?) are very white next to the rest of my bones, implying that this area is under a lot of stress and has become "stronger" to adapt to the abuse.  Remember my 268 pound runs?  Yeah, so do my feet!  His options were this and that, but I decided for cortisone shots in each big toe joint.  He said this will resolve minor issues, and if they still hurt after 6 weeks it's a more serious matter.  Let's hope this works!  The shots have my joints feeling tigher, but it should feel better after another couple days.  If this does the trick, I'll be very happy.  It's just to get me through the season though.  He told me that if I want to keep this lifestyle long term, I needed to lose more weight to reduce the impact on my feet.  225 is still a lot, even though I'm down roughly 50 pounds, and I agree.  I initially wanted to get leaner to race faster (and look better!) but now I have a medical expert saying it will also help my foot pain. 

Here is my Strava data from the bike ride (using iPhone):

Wednesday - Apr 10, 2013 - Swim

Wednesday - April 10, 2013

My wife and I decided to leave the JCC at the end of the month, and move our membership to the Blue Ash YMCA.  The main reason for this is my joining of a second triathlon club: Blue Ash Multisport, or BAM Racing.  I joined Cincy Express and through that learned of BAM.  BAM is great.  They meet at the YMCA a couple blocks from my house for swim, bike, and run sessions.  What are the odds I find a triathlon group to train with in my own backyard?  After one group swim and two group bike rides, BAM is a perfect place for me.  I also rode with Cincy Express twice, and between the two groups I hope to turn myself into a better "athlete". 

Someone recently asked me why I do this "stuff".  I don't know.  I started jogging to lose some weight, then I did a race, then I wanted to do more races, then I wanted to do these races faster, and before long here I am a member of two triathlon clubs, training 5 or 6 days a week, with some days doing double duty.  All while watching my caloric intake and drinking more water.  I like to do things that impress me.  The Ironman (full) impresses me.  It's amazing.  I don't think it's as exciting to watch more TV or, dare I say, even read more.  Getting me off my fat butt and into the gym impresses me.  I also like pushing myself to see my limits, both mentally and physically.  The CFA Level 1 exam kicked my butt twice, but I was able to run a full marathon without too much drama (granted it was slow).  I should start answering the "Why do you do this?" question with a question of my own.  "Why don't YOU do this?"  Or, "Do you ever want to do anything exciting, or different?"  "Why be ordinary?  That card is played out."

Off soap box...
Wednesday morning JCC swim.  I bought flippers and hand paddles to use with the BAM swim sessions, and I took them today.  I will have 90 minutes to train at the YMCA, as they open the pool at 5, but at the JCC I have 45 minutes and hoped to do 60 laps total.  I swam 10 regular laps to warm up.  Then, I strapped on the flippers and held a kickboard for 20 laps, focusing on my kicks.  These things really get you moving!  No wonder fish can swim so fast!  Then, I swam 20 laps with the hand paddles and a pull buoy between my legs, focusing only on my arms (I didn't move my legs at all).  Funny how you roll and lose control without using your feet for a rudder.  Finally, I swam 10 regular laps to cool down.  This results in a great workout and I hope increases strength and speed in the water.  It's actually no big deal to swim a mile anymore, now I want to swim a strong and faster mile.  Time will tell!  It's still only been since November that I started swimming.  It's still my favorite of the three sports!

These are like the paddles I have (Speedo brand), though I swim with goggles, lying horizontal with less drag.  What is this guy doing!?

Tuesday, April 9, 2013

Tuesday - Apr 9, 2013 - Run

Tuesday - April 9, 2013

Another Tuesday night soccer practice run for me at Weller Park.  2.6 miles in 23:27, roughly 9:03m/m pace.  This seems to be about my new pace for several recent runs.  Just trying to keep the cadence up and it has helped me drop under 10:00m/m.  I ate two slices of pizza about 45 minutes before the run, but never had an issue.  Good run, swim in the morning!

Tough Mudder is just a few weeks away (4/27), and the Cap City half marathon is after that (5/4)!

Here is the Strava data:


Sunday, April 7, 2013

Sunday - Apr 7, 2013 - Bike

Sunday - April 7, 2013

I met a Cincy Express guy in Loveland at 8am for a 40 mile bike ride on the trail.  The plan was to go 20 miles north and then go 20 miles back.  The weather was beautiful and we had a great ride.  He did get a flat near the end, but otherwise it was a great ride.  We covered about 40.6 miles in 2:34:27, with an avg speed of 15.8mph, burning about 1,300 calories.  The bike trail is very flat, so it was a nice "Lazy Sunday" ride.  (The Strava data below is from my Garmin 210, and I missed about 0.3 miles after the flat, so the above info is from his Strava page)

Once we were done, he left and I ran a mile just to see how it would feel.  I ran 1.00 miles in 9:06, burning 126 calories, avg HR of 165 bpm. 

I am pretty sore from the ride, but not as bad as I thought I would be. 

Here is the Strava data for the ride:


Thursday, April 4, 2013

Thursday - Apr 4, 2013 - Bike

Thursday - April 4, 2013

I met two BAM Racing guys at the Blue Ash YMCA today at 5am for a bike ride.  It was about 34 degrees, but when riding it felt about 20.  I wore 2 jackets, 2 gloves, 2 socks, etc and I was fine.  In the middle of summer, these morning rides will be nice and cool and very enjoyable.

Below is the Strava data, but the ride for me (I rode from my house to the Y and back, though my Garmin didn't start until 0.5 miles from my house) was 23.9 miles in 1:37:39, with an average speed of 14.7mph, burning about 968 calories (per Garmin Connect, Strava says 921). 

I really struggled to keep up with these guys today.  I was popping GU's and even ate breakfast at 4:30 to try to have calories in the tank.  I just fell apart.  They were strong cyclists, though they're very humble, and I am just not there.  After reflection, this is only my 2nd ride of the year and I focused on run and swim all winter, barely touching my bike trainer.  I bet I clocked less than 10 hours on the thing all winter.  No wonder I'm struggling!  Also, my aero bar shifters suck for group rides.  I'm going to convert my "tri bike" back to a normal road bike.  I want to ride with these guys often to get good, plus they couldn't have been nicer or more supportive. 

BAM is a great group and I'm very glad I joined them.  They will definitely help me bring my game up a level!

Strava data:

Wednesday - Apr 3, 2013 - Swim

Wednesday - April 3, 2013

I recently joined two Cincinnati area triathlon clubs to train with.  Cincy Express Multisport and BAM Racing (Blue Ash Multisport).  The BAM guys meet and train at the Blue Ash YMCA, which is about a mile from my house.  Some of them swim on Mondays/Wednesdays/Fridays and some of them bike/spin on Tuesdays/Thursdays before work, usually 5am to 630/7am.  This is perfect for me.  This is when I usually train and they meet right by my house.  Could it be fate?

I met at 5am and joined them for a swim.  There were several people there, and I shared a lane with two people.  We did drills from 5:15 to about 6:30, before I took off.  They had flippers, paddles, pull buoys, kickboards, all sorts of stuff to train with.  I was just doing plain old laps before.  I used the YMCA flippers and they were too small, giving me a blister.  I ordered some flippers from Kast Away Swimwear to use in the future.  I heard that the entire workout was 3500yds, and the guy I left with said he probably did 2700yds.  I didn't do everything he did, but I probably still swam 2400-2500.  That's nearly 100 laps!  Great workout.  I'll definitely meet these guys for swims going forward.  I was actually so pumped up after the swim that my wife and I decided to switch membership from the JCC to YMCA this month.  Not only do I get to train with serious triathletes a block from my house, but the Y is about $35/month cheaper than the JCC.  Awesome. 

Photo of the day - Lance getting ready for a swim

Lance Armstrong warms up for the swimming leg of the 2011 Xterra World Championship triathlon in Kapalua, Hawaii (before he was banned from most competitions). This weekend, he'll swim in a Texas meet for masters swimmers.

Tuesday, April 2, 2013

Tuesday - Apr 2, 2013 - Run

Tuesday - April 2, 2013

Tuesday night my daughter has soccer practice, so I took her and planned to get in a run while she played.  Her practices are at Weller Park, and they have a short figure 8-like asphalt trail.  I was able to run two laps around the 8 for a 2.6 mile run in 23:26, an avg pace of 8:58m/m, with an avg HR of 168.  Garmin Connect says I burned 279 calories, while Strava nearly doubles that.  Not sure which is right, but I'll side with the conservative 279.  There's no way I burned 500+ calories in 20 minutes, is there?

Here's the Strava data.  I really like Strava so far!

Monday, April 1, 2013

Monday - Apr 1, 2013 - Run

Monday - April 1, 2013

I went for a short run at lunch today.  Great weather for the Reds' Opening Day.  I remember reading that triathletes have issues with low turnover on the run, so my main thought was to keep a high turnover today.  I ran roughly 5k, or 3.17 miles, in 30:16 for an avg pace of 9:33mm, avg HR of 164 bpm, max HR of 184 bpm, 321 calories burned.  Nice run. 

Here is my Strava data summary: