Today I got an email from the Iron Girl Rocky Gap triathlon that E and I are doing September 7th. It was some bad news: they have cancelled the race. They couldn't secure a permit they needed for the roadway and therefor couldn't ensure a safe bike course. Whatever that all means, it is very disappointing that they couldn't pull it together properly. And I was especially disappointed for E, since last year she was injured and could only do the swim portion after registering for it. She's been doing such a great job with training, and this was going to be her first complete race. I know she was looking forward to showing up this year ready.
However, she found another one for us to do that same weekend in West Virginia: The Appalachian Traithlon. It's actually slightly farther away, but it sounds low key and fun enough. It is only the second year for it, which kind of makes me nervous. But I think I'll register on Saturday before the race when I get there, because, well...last year there were only 13 women and 32 men. Yeah. TINY. We can camp at the park it's in, perhaps for free. Kinda roughing it, but whatever. It is just going to be a very different experience! Small race, no shwagg, CHEAP, and just down and dirty - what a race should be, really. The only thing I'm worried about is the lack of people. It's just not as fun to not have someone to chase, but who knows. Maybe this year the word has gotten out and it will be bigger. (Right now there are only 4 people pre-registered though - ha!)
So now I have to get my money back for Rocky Gap, cancel the hotel, say goodbye to the prospect of beautiful, clear water and kayaking the next day in Maryland, and now focus on maybe winning the whole damn (women's) race. Because last year's winner had a bike split of 17 mph. And it's a flat course.
So. Back to work!!!
Here's what this week looks like.
MONDAY:
Just back in town from a LeMons weekend in Joliet and friend-visiting in Chicago. It was a pretty fantastic weekend, even with the LeMons race failure.
TUESDAY:
Bike: Tempo. I'll do spinning (first time at the Y I'm now a member of)
Strength.
WEDNESDAY:
Swim: 1500. Warm up 250, 8 x 25 drills, 8 x 75 max (45 sec rest), 4 x 50 sprint (20 sec rest), Cool down 250.
Run: Tempo Run 32 minutes. 10 warm up, 12 tempo, 10 cool down
THURSDAY:
Bike: on trail 45 minutes. Speed intervals. 4 x 1 min with 2 minute active recovery.
Strength.
FRIDAY:
Swim: 1500. Warm up 250, 8 x 25 drills, 3 x 200 (45 sec rest), 8 x 25 sprint (20 sec rest), Cool down 250.
Run: 35 min run + 6 x 20 sec strides.
SATURDAY:
Bike: Long group ride - Breakfast Ride.
Here I go. 6 more weeks - woohoo!
Monday, July 28, 2014
Tuesday, July 15, 2014
Breakfast Ride Take 2
Saturday Casey and I rode the breakfast ride for only the 2nd time this season. I looked up when we started riding it last year, and July 20th was our first ride. So...still slightly ahead of last year ;) but I really thought I'd have been out there every weekend so far. Weekends have just been full I guess.
The first time out this year, back on June 14, I had only been riding a bit by myself on the trail or around the 'hood. And by a bit I mean like 3 rides of 15-20 miles. I hadn't been spinning, running or really doing much else because of the crazy work stuff. But knowing I wanted to do these rides again when it wasn't too chilly in the morning anymore, I tried to get in some biking. However, I wasn't too surprised that the ride went pretty terribly. I got dropped on the first hill and the group never waited to re-group. So then we were so far back we didn't know what route people were taking to avoid a construction detour. Quite a few miles ended up being cut off the ride and we arrived earlier than the main group. Coming back, I fought nausea as I worked hard to stick to whatever wheel was in front of me so I didn't get dropped again. Comments from the sag person and experiencing the reality of my physical fitness sat pretty poorly with me.
But it was also motivational. I love the breakfast ride and didn't want to have such a bad time on it next time. So I have really begun to work on my biking. I have sought out hills (still am trying to find a good area of hills for repeats) and have been working on my cadence. Plus, now that crazy work time is over I am back to working out – running and swimming and strength. Hurray!
So, this past Saturday when we went on the ride for the second time this year, it went SO much better. I managed the first hill without losing the group. I may have even been ahead of someone. And all of the other little rollers that can sap it out of me – I managed those better too. I attacked and kept my cadence high so that my breathing didn't spike so quickly. I thought about quick, full circles. Then I used my gears to pull out of the hill at the top and stay the pace with the group. I may still be working harder than the others, but I think this is a huge improvement for me. I feel like this ride was nearly as good as my first ride after the tri last year.
Coming back we had to take a detour due to a bridge that was out. There was a steep climb and I was really done. I almost fell over I was going so slow. I just had nothing left due to a short climb minutes before where I felt my quads burning and shuddering, and mentally I was really done. So for the first time ever, I maxed out my legs before I maxed out my breathing ability. A weird win! I'm pretty encouraged to see direct improvement from how I've been working at it. And I can work harder, so I think things will get even more fun.
The first time out this year, back on June 14, I had only been riding a bit by myself on the trail or around the 'hood. And by a bit I mean like 3 rides of 15-20 miles. I hadn't been spinning, running or really doing much else because of the crazy work stuff. But knowing I wanted to do these rides again when it wasn't too chilly in the morning anymore, I tried to get in some biking. However, I wasn't too surprised that the ride went pretty terribly. I got dropped on the first hill and the group never waited to re-group. So then we were so far back we didn't know what route people were taking to avoid a construction detour. Quite a few miles ended up being cut off the ride and we arrived earlier than the main group. Coming back, I fought nausea as I worked hard to stick to whatever wheel was in front of me so I didn't get dropped again. Comments from the sag person and experiencing the reality of my physical fitness sat pretty poorly with me.
But it was also motivational. I love the breakfast ride and didn't want to have such a bad time on it next time. So I have really begun to work on my biking. I have sought out hills (still am trying to find a good area of hills for repeats) and have been working on my cadence. Plus, now that crazy work time is over I am back to working out – running and swimming and strength. Hurray!
So, this past Saturday when we went on the ride for the second time this year, it went SO much better. I managed the first hill without losing the group. I may have even been ahead of someone. And all of the other little rollers that can sap it out of me – I managed those better too. I attacked and kept my cadence high so that my breathing didn't spike so quickly. I thought about quick, full circles. Then I used my gears to pull out of the hill at the top and stay the pace with the group. I may still be working harder than the others, but I think this is a huge improvement for me. I feel like this ride was nearly as good as my first ride after the tri last year.
Coming back we had to take a detour due to a bridge that was out. There was a steep climb and I was really done. I almost fell over I was going so slow. I just had nothing left due to a short climb minutes before where I felt my quads burning and shuddering, and mentally I was really done. So for the first time ever, I maxed out my legs before I maxed out my breathing ability. A weird win! I'm pretty encouraged to see direct improvement from how I've been working at it. And I can work harder, so I think things will get even more fun.
Friday, July 11, 2014
Mile Swim and Some Sunning
After finishing up a block of work Thursday, I took a long lunch break and went to the Y to swim. I figured I was about due for another long swim, and the weather was really nice.
I decided I'd try more of the "yards on time" intervals. For the first two 400 blocks, I did 100s on 2:30. I'd get done around 2:15, and then rest the remainder until it was time to go again. For the next 400, I did whatever I wanted for the 100s, resting as needed. Threw some breast stroke in there (or my version of it, anyway). For the last 400, I did 50s on 1:15. That was getting rough for the breathing. I may have done 200 and then took a break before the last 200.
After that I laid outside some. It was nice and relaxing.
I decided I'd try more of the "yards on time" intervals. For the first two 400 blocks, I did 100s on 2:30. I'd get done around 2:15, and then rest the remainder until it was time to go again. For the next 400, I did whatever I wanted for the 100s, resting as needed. Threw some breast stroke in there (or my version of it, anyway). For the last 400, I did 50s on 1:15. That was getting rough for the breathing. I may have done 200 and then took a break before the last 200.
After that I laid outside some. It was nice and relaxing.
Thursday, July 10, 2014
Loveland 5K on the Bike Trail, #2
Wednesday evening we crammed in another 5K run in Loveland before working on the race car. It was a really nice day – no humidity and just mid-80s. The air condition is off (maybe all these window days will make up for the expensive winter?) I met Greg there after work, and we were earlier this time, so we could go down to Roncker's to register and get a chip. Hey why not, it's kinda fun to see where you fall.
I was hoping to run faster than I did last week. Thinking about that started to sap the spontaneity and fun mode out of it though. I began to feel pressure, like I always do with running. Clearly, I'm better off not thinking about things, but it's a mental game with me I'm realizing. The less I think about how I'm doing or may or may not do, the better.
I did the same "strategy" of going out fast* and smooth and just try to hang on. My breathing was kinda rough, and I began to feel it in my legs this time. I guess it's appropriate this week's workouts have been kinda light, in my "getting back to it" phase. At the turn-around, my watch read 14:15. Last week it was 14:22. Crap. That's great! But pressure. I immediately thought, "ok, you did the first half better...now don't worry...you can just go easy if you want to...you won't be able to hold this pace anyway..." A lot of not so great thoughts. I really never realized how much I do this with everything until recently.
I slowed down quite a bit coming back, at least right after the turn-around. (See above mental stuff.) Then I worked on lengthening my stride again and began to pick people off. That was stressful too. What if they pass me back? It will take everything out of me, I worried. But no one did. I yo-yo'd with a little red-haired boy for the remainder of the race. And I was passed by a woman pushing a stroller right at the end. I watched my watch and was pushing, trying to get to my time from last week. I made it 3 seconds slower. So, not bad, and I'd say I'm learning a bit in the racing/how much to push/positive thoughts realm. Good practice for sure.
Unlike most races, this one's age groups are heavy in the under 18 category. There are a lot of kids and cross-country teams that show up. Some have their coaches with them. It's kinda fun running with little kids. I happened to be 3rd in my age group when I left...out of 4, haha.
Greg smashed his time from last week by almost 30 seconds. His time was 26:08 or something around there. He's a whole minute per mile faster than me. I'm wondering if it's possible to get down to that pace by the end of the summer (and before the triathlon in September). Hmmmm.
Plank update: They still suck. ;) I am still doing them, for 30 seconds only at a time. Blargh. Actually, during the race I could feel how much I engage my core when running. So maybe that is a good sign.
Race car update: It now has red paint on the back. We still need to do the blue stripe. I have red paint on my feet, and I just blew my nose after sneezing a few times: pink came out. I think tonight we may put the blue stripe on. Then this weekend: electrical, delivery thingy on top, brake check...not sure what else.
*I'm far from fast. This is a relative term for me.
I was hoping to run faster than I did last week. Thinking about that started to sap the spontaneity and fun mode out of it though. I began to feel pressure, like I always do with running. Clearly, I'm better off not thinking about things, but it's a mental game with me I'm realizing. The less I think about how I'm doing or may or may not do, the better.
I did the same "strategy" of going out fast* and smooth and just try to hang on. My breathing was kinda rough, and I began to feel it in my legs this time. I guess it's appropriate this week's workouts have been kinda light, in my "getting back to it" phase. At the turn-around, my watch read 14:15. Last week it was 14:22. Crap. That's great! But pressure. I immediately thought, "ok, you did the first half better...now don't worry...you can just go easy if you want to...you won't be able to hold this pace anyway..." A lot of not so great thoughts. I really never realized how much I do this with everything until recently.
I slowed down quite a bit coming back, at least right after the turn-around. (See above mental stuff.) Then I worked on lengthening my stride again and began to pick people off. That was stressful too. What if they pass me back? It will take everything out of me, I worried. But no one did. I yo-yo'd with a little red-haired boy for the remainder of the race. And I was passed by a woman pushing a stroller right at the end. I watched my watch and was pushing, trying to get to my time from last week. I made it 3 seconds slower. So, not bad, and I'd say I'm learning a bit in the racing/how much to push/positive thoughts realm. Good practice for sure.
Unlike most races, this one's age groups are heavy in the under 18 category. There are a lot of kids and cross-country teams that show up. Some have their coaches with them. It's kinda fun running with little kids. I happened to be 3rd in my age group when I left...out of 4, haha.
Greg smashed his time from last week by almost 30 seconds. His time was 26:08 or something around there. He's a whole minute per mile faster than me. I'm wondering if it's possible to get down to that pace by the end of the summer (and before the triathlon in September). Hmmmm.
Plank update: They still suck. ;) I am still doing them, for 30 seconds only at a time. Blargh. Actually, during the race I could feel how much I engage my core when running. So maybe that is a good sign.
Race car update: It now has red paint on the back. We still need to do the blue stripe. I have red paint on my feet, and I just blew my nose after sneezing a few times: pink came out. I think tonight we may put the blue stripe on. Then this weekend: electrical, delivery thingy on top, brake check...not sure what else.
*I'm far from fast. This is a relative term for me.
Tuesday, July 8, 2014
Outdoor swimming at the YMCA
I am now a YMCA member.
Got my 20% off per month via the friend referral and did a short swim this afternoon right after lunch! :) I'm looking forward to being outside swimming. Man, it's so different and much more enjoyable.
I didn't have much time thanks to my 2 hours at the Apple store this morning, but I decided I'd do a quick 800. I did 400 as I pleased, taking some breaks. Then I did 400 on 1:15. I think that's how you say it? I'm very slow swimming. I can do a 50 anywhere around :57 or 1:03. I think most people do 100 around 1:20. I saw something last night that talked about starting each interval at a certain measure of time. So if I can muster a minute for 50 yards, then I would have about 15 seconds of rest before I'd start again. That way you stay working and consistent, not taking too long of breaks.
I think it worked well. I really need to remember to focus on pulling rather than kicking. It's amazing how little you need to kick with swimming. And, over-kicking makes me completely unable to breathe. I found the pull buoys and kick boards on my way out of the pool. They are in the indoor pool area, which is right off the outdoor pool.
I stuck my foot in the indoor pool water...it felt like bath water!
I have not one pool but apparently 3 pools to choose from. The schedules look kinda complicated. But it looks like every afternoon is all mine to swim outside. And maybe some sunbathing too.
Got my 20% off per month via the friend referral and did a short swim this afternoon right after lunch! :) I'm looking forward to being outside swimming. Man, it's so different and much more enjoyable.
I didn't have much time thanks to my 2 hours at the Apple store this morning, but I decided I'd do a quick 800. I did 400 as I pleased, taking some breaks. Then I did 400 on 1:15. I think that's how you say it? I'm very slow swimming. I can do a 50 anywhere around :57 or 1:03. I think most people do 100 around 1:20. I saw something last night that talked about starting each interval at a certain measure of time. So if I can muster a minute for 50 yards, then I would have about 15 seconds of rest before I'd start again. That way you stay working and consistent, not taking too long of breaks.
I think it worked well. I really need to remember to focus on pulling rather than kicking. It's amazing how little you need to kick with swimming. And, over-kicking makes me completely unable to breathe. I found the pull buoys and kick boards on my way out of the pool. They are in the indoor pool area, which is right off the outdoor pool.
I stuck my foot in the indoor pool water...it felt like bath water!
I have not one pool but apparently 3 pools to choose from. The schedules look kinda complicated. But it looks like every afternoon is all mine to swim outside. And maybe some sunbathing too.
Monday, July 7, 2014
Some running, some disc golf and a one mile swim.
July is off to a good start with training. On Tuesday the 1st, I ran 2.5 miles in the morning, trying to loosen up my very very tight hamstrings. I weeded a couple days and that always gets them. Then later I swam what has become my usual 800-1000 yards at the Community Center. It was fine, nothing spectacular. Oh swimming.
On the 2nd, Wednesday, I walked the 2.5 mile loop in the morning. The temperatures had cooled and it was pretty nice out. Again I was trying to loosen up the legs because later that evening I wanted to run the free 5K that Roncker's holds in Loveland on the south side of the trail. I wasn't sure if I'd be able to really run, or just jog and just elevate my heart rate for a bit. Turns out, I ran faster than I've ran in months, and completely blew my mind. I ran a 9:30 pace. I don't know how it happened, having been struggling with 10:30 10:45...even 11 pace some days. I guess my only explanation is that I just got past the break in phase with getting back into training. Whoopee!
Thursday I took the day off. With friends coming into town, I was very ready to have some fun and do some triathlon workouts with Erika. Those of us who weren't working went disc golfing at a newer local course. It was fun. However, I got suddenly sick, and after 3 holes of chills, cramps and sweating, my body finally gave me no choice in the matter and I had to poo in the woods. Like a bear. It was pretty funny, gross and unbelievable all at the same time. And yay for carrying disc golf towels, but I'm going to pack some bio-degradable tp in my disc golf bag for the future. Oy.
Friday the 4th was another breakthrough workout day. In the morning, I just went on an easy run, not quite knowing what we'd do the rest of the day. Erika wanted to go swimming, and belongs to the Y, so we went to the Blue Ash Y (me as a guest) where they have an outdoor pool. I swam laps outside and it was fantastic! I also swam a mile!! Erika wanted to do a mile, and I said "sure" thinking I'd just kill time floating or something after I was exhausted with however far I could go...but I just kept going. I can't believe I swam that far! I have been doing 800s and feeling like, yep that's all I got today, folks. I don't know if it was the sun or maybe having someone to work out with. Whatever it was, it was terrific and I'm so happy and relieved about my swimming abilities right now.
Saturday we went canoeing down the Little Miami for 9 miles with some friends, though probably 6 of those 9 were just floating. It was a little strange. I get the leisurely canoe trip thing, but it felt strange to be so inefficient. I was kind of bored almost.
Sunday I didn't do anything too physical, but did go on a 72 mile motorcycle ride which was pretty fun. And it was with my old motorcycle! The guy I sold it too is a new rider, so we did a ride that I think is pretty fun from this area, and has some good things to practice. G followed in his miata, though I'm sure at the cautious new rider speeds we were going, it wasn't too fun for him. We stopped for brunch in Waynesville. It was great to finally get out on the motorcycle again...the weekend was so nice. I was itching to go and could have gone another 72 miles no problem.
So that was the long weekend! Very fun-filled!
I'm in the process of getting a membership to the Y. The swim with Erika couldn't have come at a better time. I'm losing my free membership at the Community Center because G's company changed insurance providers again. So that benefit is gone. While waiting for her to finish getting ready after we swam, I saw a "member referral" process sign in the lobby. So, price-wise, the Y is going to be the cheapest place with some friends giving me a referral. Plus, I can't believe how awesome that outdoor pool experience was. I'm going to sign up tomorrow after an appointment at the Apple store to fix my phone and hopefully fonts on my computer.
Sooooooo, that was a long winded update for a very full week... And now on to this week.
Tonight, I biked after work for an hour. I wanted to try to find some decent hills around the house that I could maybe do hill repeats on, but no luck. However, it was crazy windy. A storm was blowing over the entire time and pedaling down hill was still kinda rough. So even though I found no hills, pushing through the wind certainly made for a good workout. I forgot my water bottle though, which was annoying. Today I also started doing planks. Erika was talking about how they've benefited her training, and I've known for a long time now that I should start doing some strength stuff. So here's my weak starting point: 30 sec. I am doing the kind where you're on your hands and the kind where you're on your elbows/forearms. I don't know which is better, so I'm just going to do both. Seems like the elbow version is a bit harder. I did 4 sets today, each 30 sec. WEAK!!!
Tomorrow I plan to run a little in the morning and then swim around lunch. It probably won't be outside if the rain is all rainy.
Whooo this was a book. I need to update more often...and start drawing again!
Thursday, July 3, 2014
Really. I'm back.
It's July.
Crazy work thing is done, I'm slowly getting back to training and feeling not like a sloth, and ...ooh ooh! Look! I'm writing again! Now all I need to do is draw. Though I did kind of do that a couple weekends ago. More on that later.
I've missed writing and training and general absorption of life. It really did feel like I was stuck in a box from March - mid/end June. A 3 or 4 a.m. - 6 p.m. and then 10 - midnight kind of box. Miserable. A weird working prison. I do think it's important to jot down what I learned through that mess.
1. I really know what it's like to "not have time" now. I will never again say I don't have time for something. Because I do. But when I was in this crazy work thing, I absolutely faced the not enough minutes in the day kind of thing. It was terrible and surreal.
2. I met and got to work with some great people. Even through all the pain of the job, I must say that none of the challenges stemmed from those I was working with. I hope to continue the relationships.
3. I'm thankful for the clients that stuck with me. It's tough. How do you explain that you got yourself in over your head and there's no way out except to burn a huge bridge and ruin a bunch of stuff? I felt like I was constantly making excuses to people and it sucked. Every day I'd try so hard to get to things, and suddenly the day was over. I wasn't my working self. That was definitely the worst part of it all, even over the 4 hour average sleep. I enjoy what I do, and I really enjoy pleasing my clients. For that to have suffered meant all the work felt pointless.
So...it's time to put it behind me. I'll never get myself in that situation again. Lesson learned. Moving on.
I was eager to start working out again once I had the time. I have certainly lost a lot of fitness, but there's only one direction to move. I thought I could do the Mason Triathlon again at the end of June. It was my first triathlon I did last year and I wanted to own it this year. Easy-peasy short pool swim, easy bike, 5k at the end. But... I hadn't been swimming. I had to bag it.
But now that I've had a couple regular workout weeks, I'm happy to say I signed up for the Iron Girl Rocky Gap triathlon again! It's in September. It's such a great venue. Clear lake. That's the best part. I have time to get better and I'm planning to crush my time. The course is different this year, so I won't have a direct comparison, but I know how I did last year. And I think I can improve! :)
Some things I'm already doing different: I think I was trying to do too long of activities last year. I have been shortening my runs and swims but trying to do them more frequently and quicker. We'll see how it goes.
July is off to a good start. I ran and swam on Tuesday. Then I walked and did a 5K on Wednesday. Roncker's does a free 5K Wednesday nights on the trail. I was just going to make myself run, figuring it would be more enjoyable with people around. I've been sucking at running. Stiff, always hurting, and about a minute and half 2 minutes off my normal pace. But when we started, I just went. I don't know what got into me, but I held strong for the entire 3.1 miles at a 9:30 pace. That just seems unbelievable when all I've been able to do is struggle with is 11:00. So weird. Running is so mental.
Hoping to get some workouts in with my friend who's in town this weekend. Off to see them now!
Crazy work thing is done, I'm slowly getting back to training and feeling not like a sloth, and ...ooh ooh! Look! I'm writing again! Now all I need to do is draw. Though I did kind of do that a couple weekends ago. More on that later.
I've missed writing and training and general absorption of life. It really did feel like I was stuck in a box from March - mid/end June. A 3 or 4 a.m. - 6 p.m. and then 10 - midnight kind of box. Miserable. A weird working prison. I do think it's important to jot down what I learned through that mess.
1. I really know what it's like to "not have time" now. I will never again say I don't have time for something. Because I do. But when I was in this crazy work thing, I absolutely faced the not enough minutes in the day kind of thing. It was terrible and surreal.
2. I met and got to work with some great people. Even through all the pain of the job, I must say that none of the challenges stemmed from those I was working with. I hope to continue the relationships.
3. I'm thankful for the clients that stuck with me. It's tough. How do you explain that you got yourself in over your head and there's no way out except to burn a huge bridge and ruin a bunch of stuff? I felt like I was constantly making excuses to people and it sucked. Every day I'd try so hard to get to things, and suddenly the day was over. I wasn't my working self. That was definitely the worst part of it all, even over the 4 hour average sleep. I enjoy what I do, and I really enjoy pleasing my clients. For that to have suffered meant all the work felt pointless.
So...it's time to put it behind me. I'll never get myself in that situation again. Lesson learned. Moving on.
I was eager to start working out again once I had the time. I have certainly lost a lot of fitness, but there's only one direction to move. I thought I could do the Mason Triathlon again at the end of June. It was my first triathlon I did last year and I wanted to own it this year. Easy-peasy short pool swim, easy bike, 5k at the end. But... I hadn't been swimming. I had to bag it.
But now that I've had a couple regular workout weeks, I'm happy to say I signed up for the Iron Girl Rocky Gap triathlon again! It's in September. It's such a great venue. Clear lake. That's the best part. I have time to get better and I'm planning to crush my time. The course is different this year, so I won't have a direct comparison, but I know how I did last year. And I think I can improve! :)
Some things I'm already doing different: I think I was trying to do too long of activities last year. I have been shortening my runs and swims but trying to do them more frequently and quicker. We'll see how it goes.
July is off to a good start. I ran and swam on Tuesday. Then I walked and did a 5K on Wednesday. Roncker's does a free 5K Wednesday nights on the trail. I was just going to make myself run, figuring it would be more enjoyable with people around. I've been sucking at running. Stiff, always hurting, and about a minute and half 2 minutes off my normal pace. But when we started, I just went. I don't know what got into me, but I held strong for the entire 3.1 miles at a 9:30 pace. That just seems unbelievable when all I've been able to do is struggle with is 11:00. So weird. Running is so mental.
Hoping to get some workouts in with my friend who's in town this weekend. Off to see them now!
Subscribe to:
Posts (Atom)