46:14(5:11), 2 c/down with Nick Arciniaga, 14:59 tot. 15
Summary 96 miles for week, 1 **** workout, 1 **** race.Houston
we have a problem.Something is
definitely wrong I have been training without any real layoffs since doing this
race last year and I was a minute and a half slower, placed lower in a less
competitive field, in fact really the weakest field they have had in
decades.Talk about an opportunity lost.My splits last year, 5k-15:36 10k-30:31,
5:01, 9:55(4:54), 15:00(5:00), 20:14(5:14), 24:37(4:22), 29:25(4:47),
34:42(5:17), 39:31(4:49), 44:46(5:15)Every single one except the last mile is notable faster then last year
and I was falling over in the last mile last year and having a bit of a second
wind this year.
The positive.For the first time in a year I ran a race
longer then 10k and didn’t have to stop for the hamstring!It flared up a bit in the sixth mile but as
soon as I started climbing in the 7th mile it passed.It is much better on rolling/hilly courses
but even so this is a huge step in the right direction and the first solid sign
of improvement.I’ve only been doing
these exercises for a bit more then a month and injury forced me away from them
for part of that.I don’t have another
long race until October.I hope to be
100% past it by then.
What the hell is
wrong?I don’t know.I should get blood tests but I don’t have
ins. And well the couple hundred bucks I won this weekend represent the only
prize money I have won since the trials and I won’t see that check for weeks
and it will go straight to over due bills as it is.I’m guessing I’m not anemic.Its not a problem I’ve had in the past and I
take a multi with 100% of my daily iron and have been eating an avg. of two
servings of cream of wheat each day for the last 4 weeks(which has 100% of
daily dose iron) I worry that I might be getting mono again, or back or
whatever.Also I tend to put a **** ton
of sugar on some foods, I mean a stunning shocking amount. Really I can’t tell
you how much.I love sweet stuff and I
have been looking at it as a cheap way of getting enough calories in.But at the race I talked to an Australian
lady who had similar habits and gave herself diabetes and it was part of all
sorts of other problems.Anyway it
scared the hell out of me, mainly because I’m a bit of a hypochondriac.So I’m going to stop doing that.I also may be suffering from a lack of
protein.I try to eat enough but meat is
expensive.I try to make up for it by
eating yogurt and eggs but if I had to guess I’m short of what I should be
getting on the avg. day.
So what to do?Well I’ve decided to take some rest and try
to get my legs under me.Mostly I’m
afraid of mono and chronic fatigue syndrome. So next week will be an end of
season rest week, the next week much the same.I still plan on doing the Bix 7 if rest is the cure I should at least be
better then the last couple of weeks by then.Also no added sugar and try to up the protein.
Finally I’m looking
for ideas.I really would like to get my
blood tested, not just right now but every couple of weeks.I tried to getsomething going with the UML ep department,
seeing if someone could do it as a project or unpaid internship( in charge of
weekly medical testing and blood levelmonitoring for 8th ranked marathoner in the USA seemed like a
good resume builder to me) but they didn’t go for it.Does anyone have any ideas of how to get
someone to sign on for this?Also I’d
love to get my Vo2 max and aerobic threshold tested but I can’t even find
anyone who does that in the area, at least not a running test.Any ideas (I’ll do the leg work) would be
appreciated.I’m pretty good about
asking for stuff so they can be pretty outlandish; I’m willing to at least
check it out.Thanks.
i believe they do vo2 test at soco, but thats a far drive.
Blackstone Valley Human Performance
4:47 PM, July 14, 2008
.. Posted by Anonymous
Probably 45 minutes from Lowell
http://www.bvhponline.com/
Steak--red meat!
5:29 PM, July 14, 2008
.. Posted by Anonymous
Cream of Wheat and a multi-V are not good enough for iron. The Cream of Wheat is not hemi-iron and the multi-V iron doesn't get into your blood stream efficiently because the Calcium within blocks its absorption.
You need to start eating a 10oz steak at least 1 time every 7 days and start taking iron supplements with vitamin C--the pills are fine. The steak need not be a delmonico it can be the cheapest red meat steak you can find just cook it up so it's still a little bloody (medium rare) and drink with OJ or have broccoli with it.
Contact me if you want to get into it further. I don't have info for you concerning VO2 testing or blood testing. Mainly dietary.
RawkusRunner@yahoo.com
Dave
Untitled Comment
8:47 PM, July 14, 2008
.. Posted by Anonymous
Nate
I was the guy who talked to you in the tent and said I read your blog. If you are anemic let us know because I have dealt with the problem for over two years I have done almost everything. Get your blood tested CBC and ferretin, that should be like 40 bucks unless you have good insurance, maybe less. Most doctors don't distinguish the difference between medically relevent anemia, vs performence relevent anemia, so they might say you are fine even though you are "in range". Guidelines I would say is lack of protein can cause anemia especially when you are increasing training intensity/volume if you don't consume enough protein. I have read lots of infomration fron Noakes and lance's doctor and the number of 2g protein per 1kg of body weight is necessary during hard training. Thats about 1g protein per pound (1kg = 2.2 lb). EPO (which body produces naturally) and stimulated blood cell growth is a protein, ferretin which stores excess iron is a protein, and hemoglobin, which transports oxygen is protein, so you as you can see protein is very important for iron/blood related issues.
As far as intaking iron by far the best luck I have had with is prescription Repliva. It contains (among other things) chelated iron which is iron bound in a amio acid which is more bioavailabe, regular ferrous sulfate just doesn't cut it always. chelated iron also is much easier on the stomache. It also contains vitamin c which increases iron absorption (meat doest also) and b vitamins which aid in erthryrogenesis (rbc formation). You can buy pills similar to repliva that have most of what repliva has without a prescription.
http://www.vitasprings.com/advanced-ferrochel-iron.html
the only thing that has gotten me remotely back to strength is taking these and repliva
Hope this helps,
You may not have anemia but anyone reading this most doctors/coaches are greatly uninformed for iron related issues. Also interpreating your test results are a whole nother issue.
That being said if you aren't anemic you shouldn't take iron because iron overload is very bad, so just dont' start taking iron. If you have high ferretin and low hemoglobin/hemocrit you mainly need protein/b vitamins. Low ferretin high hem you may have caugh your iron problem in time and just need pills, low in both you need both and it never hurts to eat to protein
Hope that helps
DP
Untitled Comment
8:49 PM, July 14, 2008
.. Posted by Anonymous
sorry about the spelling errors typing this fast in not a great typing situation
dp
Untitled Comment
10:04 PM, July 14, 2008
.. Posted by Anonymous
Try some cross training. Maybe a nice swim once a week. You should try to relax more while building your mileage back up. I know it seems like a vicious cycle of increasing mileage and having injuries nag you, but you've always done great with high mileage, you should try to get back to the 140 mile weeks. Maybe you should get a training partner to push you when your feeling fatigued, etc. Good luck and all the best.
sugar
10:53 PM, July 14, 2008
.. Posted by Anonymous
Nate, if you are injesting sugar the way you say, That could be your problem right there. Your insulin is probably out of whack not to mention the tired feeling coming from the hi's and lows of sugar. Just a hunch. Good luck , Mark
training/eating
9:25 AM, July 15, 2008
.. Posted by Anonymous
you asked for it... after the trials I don\'t think you took much of a rest. Maybe some, mostly injury related. You are a slave to your log book and lack of self confidence. I am not picking on you, but this is how most of us/good runners are. My thoughts? Get your mileage back up, forget workouts until you feel STRONG and HEALTHY... speed is over rated, strength is not. You are soooo talented and seem to continually repeat your cycles of injury. I would love to talk training with you. Scott
Untitled Comment
6:05 PM, July 15, 2008
.. Posted by Anonymous
It's tough. Obviously you need some sort of break, but on the other hand Saucony isn't going to pay you to train for the next six months. They want to see results comparable to your OT marathon.
Thanks for everything I have followed up on a lot of the stuff you guys have posted, I'm sorry to say not with much luck yet, but i'm hopeful.
My gut reaction is to really rip the comments on my training but I'm trying to be less rude, which for those who know me is a big task. So i'll leave it at this, is my confidence an issue, oh absolutely it is. I was the 40th best kid in Massachusetts my sr. year in hs and I went to a jr./sr. high that had one more state titles then anyone but glouster, so I had a better program and more time running then everyone else. i was about the 300th fastest college kid in the country during grad school. then after 3 years of work wham I'm number 8 in the US in the marathon in track and field news. Its a big change and its taking some getting used to, I had a conversation with gary the other day where i said "I really need to do this right because as crazy as it sounds if it wasn't me I'd say i should be on the olympic team in 4 years, heck I was 7th at the OT in my second marathon." Gary responed "You should be on the olympic team." I realized right then he was right, what I was no longer matters the impossible mountain has been climbed and now I am one of "them".
that said and let me make this very clear. I have never stepped to line and lacked confidence, i was made for the fire. the world slows down and I have absolute focus, not for a moment or a minute but from gun to tape. I fear no man in between those two lines, God made us all and no man is more then another.
Scott specifically you either have only checked my recent workouts or if you have been a long time follower of the log you greatly misunderstand the purpose and training effect of many of the workouts I do. Also to the talent comment, am I talanted yes, for sure but understand I trained like everyone else for a long time and I was hurt and i sucked, the kenyans got it right you want 2:12, you want 28:00 get online and look at what kimbia and canova and rosa are doing and change the paces to match your fitness. I get hurt, yup, but less often then in the old days and at least now i don't suck anymore. I post this blog because I found the recipe to my success online because a great coach was willing to endure insults and lies from the letsrun crowd to put what he was doing out there, so I'm putting what i did out there so maybe someone can use it to help them and I'll have repayed my debt. I worked damn hard in hs and I ran barely under 10, I worked damn hard in college and i 5 years i didn't get even under 14:30. don't get me wrong its not that bad and it took some solid talent but lets be clear it ain't where i'm at now.
Again thank you all so much I really do appreciate the support and all of the ideas and suggestions. I also really appreciate that you read the blog. As such my last bit is this do you find it more or less entertaining when I disagree with comments. If you prefer I won't respond to negative comments. Or in a negative manner.
thanks again.
nate
Thanks Nate
10:54 PM, July 15, 2008
.. Posted by Anonymous
Nate,
Well said. Please do not let the negativity put a halt to your blog. Your willingness to share everything, good and bad, is very generous. If you did not share the bad things too - well, it would not be realistic. Who said being a professional runner was easy? It takes many failures to gain success. For such a young man, you are keenly aware of this. You are helping many people, and you already do have a "real" job. Thank you.
diet
10:57 PM, July 15, 2008
.. Posted by Anonymous
Lots of sugar, on its own, will not give you diabetes. That is a myth. You'll only get diabetes from extra sugar if it causes you to become obese (which you are not).
However, that's not to say that your diet doesn't need work. I'd wager that that's playing a big role in how you've been feeling lately. With the training that you're asking your body to respond to, you really need to be eating decent quality food.
I know a job would eat into your time to train and time to sleep, but, at least for the time being, if you can't afford to even eat properly, then I think the drawbacks of having a part-time job would be more than outweighed by the money it would provide you to eat properly. The cash might also relieve a bit of the stress that I'm sure you're under as you scrape by to pay your bills.
Don't get me wrong, with the goals in training and racing that you have for yourself, as well with your past accomplishments, you should be a full-time runner. But maybe a small temporary job would be helpful to you in the next few months as you get over this hump.
I'd also definitely recommend getting your iron levels checked.
training group
11:09 PM, July 15, 2008
.. Posted by Anonymous
hey nate,
i think it is amazing how the 7th-8th best marathoner in our country gets so little support. i really feel for you man and it sucks but you have made such a climb and are now truly an elite. maybe look into training with the brooks-hansons group, im sure they would provide you with a very nice yearly income, or get in touch with mcmillan elite or some people out in eugene, because i think that would really help you. just an idea.
my input
11:27 PM, July 15, 2008
.. Posted by Jason
Nate you can respond to comments however you feel. Some people just need to be told things straight up, whether it be the polite thing to do or not.
Anyway, you asked for ideas so here are mine.
I'm glad to see that you're taking some rest. Are you just going to take it easy or are you going to cold turkey the running and do complete off days? I remember a while back you said that days off made your hamstring feel worse than it would have if you kept running. This reminded me of when I hurt myself doing 50mpw, which at the time was the most ever for me and it did make me tired. My muscles were no doubt very tired. I remember the first few days off, my leg muscles, particularly the hamstrings, were hurting, aching really. It seemed like I needed to be running every day or else the legs would hurt. This could be what happened to you back when you said that time off made the hamstring feel worse. However, that pain went away with a little more time off.
Time off will really clear the head and get you more eager to run then you probably ever have. This sport, for those who love it, becomes a part of us. It's our bread, water, and sleep. It's our shower, coffee, and toothbrush. It's our cell phone, television, and computer. If we don't run, we don't feel normal. It's depriving our bodies of something it has allowed to become part of it's normal functioning. So, when we don't run, the fire just builds up inside and when you keep the door closed long enough, you can let an inferno rage in that first race back. It's inevitable.
Now, about protein and iron and sugar. First the sugar.. Things are probably going to taste bad for you at first, but that'll go away eventually. It's like, if you eat cake, then you eat strawberries, well the strawberries aren't going to taste that great. But, if you eat dirt, then you eat strawberries, well, the strawberries are delicious. Multi-Grain cheerios are pretty good for iron; 103% per 1 cup. Also, frosted mini wheats (bite size) are excellent all around. 92% iron per 24 biscuits, plus 7g protein per that amount, plus 42g carbs for that, only 11 from the sugar. b&m beans, although I'm not a fan of canned foods, has some protein. The skinny hot dogs are cheap if you want some form of meat.
Nate I hope your troubles are taken care of soon. I certainly know first-hand how difficult it is for a runner to be struggling with his sport and sincerely wish you the best of fortune.
it's over
12:13 AM, July 16, 2008
.. Posted by Anonymous
you done good nate but it time to move on and get a job and run for fun--I think you have peaked ---8th best like you call yourself in US in not getting you anything but broke--move on--enjoy
Haha got a good laugh from that one. I was way more "broke" when I was mediocre. If I'd listened to quitters I'd never done a damn thing in this sport. That is the quick easy way out and I thank God everyday I was strong enough not to fall for it.
Nate, you are an inspiration and you have in my opinon the best job in the world, sure it may not pay that well but it is a great job to have. As a runner and a fan of the sport I am very grateful that you take the time to post your training and thoughts on this blog. I wish more elite runners would do the same. It has certainly got you a fan in my case. Hell I think you should take this further and get yourself a website and get more exposure for yourself and saucony!
You have said previously that you are commited to fulfilling your ultimate potential. Although you have achieved a great deal so far I think you are still yet to honour that commitment. Keep working hard and staying positive, these tough times will make you stronger but also remember there are some who would kill to do what you do.... so enjoy it aswell!
Good luck and keep posting!
Money....
9:34 AM, July 16, 2008
.. Posted by Anonymous
It is interesting that you say the only money you have earnt in a race since the trials was in the Boilermaker, so how do you survive?
Without giving out the specific details of your contract with Saucony, do you just make enough from them to basically live? What about other elites you know, do they make a lot more than you? I suppose you missed on some good appearance fee money at Boston?
It seems that with the amount of money races make from charging large entrance fees they could renumerate the elites a bit better.
Have you thought about going down the fam route and trying to build a 'nate' brand?
It you could talk a bit about how much financial support runners at your level get that would be great.
Cheers!
Untitled Comment
10:25 AM, July 16, 2008
.. Posted by Anonymous
not dissing you at all Nate. I guess one of the reasons I tune into your log are that you train old school, just like Gary and I used to. Oh, that is the other reason, I feel Gary will bring you to where you want to be. I know you get your "methodology" from big names, but talking to someone you truly care/respect is of utmost importance once in a while. Running is easy when your on, when your "off" for a bit, everythiung about it is diffiucult. I fully support and understand your workouts. Keep on. Scott
time to try soemthing new
11:00 AM, July 16, 2008
.. Posted by Anonymous
hey Nate--you have gone as far as your body will let you--it's not about quitting---it's just that oyu can't improve--time to move on with life--myabe there is something else out there for you--good luck
Are you joking?
11:30 AM, July 16, 2008
.. Posted by Anonymous
How can Nate be finished after 2 marathons, that is ridiculous.
financial support
11:56 AM, July 16, 2008
.. Posted by Anonymous
Nate,
I was wondering have you given any thought to catching w/ a group such as hanson's that would be able to help support you. Is that harder to do now that you are sponsored by saucony? Also would you not consider it because you coach yourself and obviously have done a great job with it. Just Currious what your thoughts would be on that.
Keep the hard work and it will all pay off in the end. You are one of "them"!
envious
12:32 PM, July 16, 2008
.. Posted by Anonymous
Nate, it's obviously clear there are a couple of individuals who are just extremely envious and jealous of your talent. They get off on putting you down. You ran a 2:15 first marathon, and then 7th place at the trials and yet their mentality is to put you down and tell you to move on????? Every elite runner goes through spells and injuries. You definitley have some good times ahead. Thanks for your blog. Mark
I whine about money way to much so I try not to talk about it. But Financial support and Money had some good questions that I think apply and can be helpful to other runners.
So first my shoe deal and shoe deals in general. For the very big names, Hall, deena, ritz, kara, shalane, abdi the say 10 or so biggest names from 800m up. Make very good money. There base salary is significant 6 figures and close to it. Then there is sort of a second and third levels who's base salaries are either a far working class salary, ie 30 to 60k or who who's salary is below poverty lines ie 5 to 15k. I fall in the middle of the lowest group, Now the trick is that all three groups contracts focus on Bonuses for performance. I could with a good year this year get my base salary multiplied a few times over and get bonuses totaling in excess of six figures if I ran very well at the right races.
The point is at my level the key to getting by is to be earning a bit from outside the contract to stay above water. Now How have I been getting by. First, I keep my expenses, low, I own a beater of a car, no payments and its super reliable and pretty good on gas, I have a cell phone and I rent a room in a house and have a super nice landlord/friend who hasn't increased my rent since I moved in 3 years ago even though he is getting a 100 more per room now from all the other rooms. The only thing that kills me is physical therapy and stuff, first its a good sized drive, so gas, and its 60 bucks a week(which is a deal because it means he only charges me for one appointment even when I go in two or three times) Also my student loans, I never had a scholarship and coming from my income level I had great financial aid in that I never had to pay more then 2k plus books out of pocket but almost every penny i wasn't paying was in loans.
Next I made a lot of money at the trials 8K. honestly had I not been an idiot and assumed I would run well then I would have been fine. Had i buckled down for a tough stretch this and my saucony money would have been great. But I didn't payed a big chunk of overdue student loans and wasted money on things like boston market and just made a lot of stupid purchases that I wouldn't have made in the past or present but I thought I had turned a corner, so I didn't worry about taking a date out to eat or stuff like that and over the next few months it added up. I did do some smart stuff, like paying my car ins. for a full year in advance.
Next up other income. Normally I make money to fill the void in racing but like I said I hadn't made any money racing since the trials and prior to boilermaker. That's a long gap. I'm also not on appearance fee level yet. I thought I would get one at Boston but that didn't happen, perhaps I should get an agent or maybe I just need to run faster, either way since I ended up not running the point becomes mute.
Now as far as other elites i know it kind of varies I know runners I think of as better then me and better known who make less then me are on just a straight equipment deal or even without a deal all together, and as the best US get better this seems more and more common. That said I know a lot who are doing pretty well. My honest assessment of the whole thing is that the shoe companies are extremely generous and putting a **** ton of money out there. The problem is we need to draw in other sponsors and get the shoe companies to agree to deals that allow second and third sponsors. I see things like how many races ING and other finical institutions pump into sponsoring races and I just think they should have a racing team or should have individuals running in there colors. Right now we are completely dependent on the shoe companies and its not a safe plan if they pull there money like they did in the late 80's then US distance running will crash again like it did then.
Branding "nate' or starting my own website are ideas I have had, particularly the website one but my understanding is that it is very hard to make money off of website and to be totally honest I'm not very tech savy and posting blogs is about as in depth as my computer knowledge goes. So its not something I have ruled out entirely and I do keep a list of ideas for a future web site going but at the moment I'll stick to this blog and the one I'm doing through saucony on flotrack.
Joining a group. I have considered it, I would certainly be better off financially if I was at hansons and they have said in the past they would take me. I also like Kevin and Kieth a lot as well as the runners on the team. That said its not the environment or the coaching system I'm looking for. Fact is I've tried a lot of different types of programs and even though I haven't had the best last 6 months. I have made the biggest improvements of my life, other then my first full year of running in 8th grade, during 06 and 07. I actually improved more then during my freshman and sophomore years of hs. I don't believe in making drastic changes to something that is working. I need to tweak it to stay healthier but I'm doing that and fully believe that I am in for my healthiest stretch of running very soon. In spite of everything I have missed very little time and as bad as my racing has been my training has been pretty good so I don't have to make up ground. Last year i had mono and missed 10 weeks plus at the end of march i couldn't crack 25 minutes on a possible short definitely fast 5 mile road course and by November I built up to a 32 second marathon PR on a course that was at least 2 to 3 minutes slower then where I ran my previous PR. I'm not nearly in as bad a spot as that at the moment.
Now I could go and join a club like team USA's but again they come with coaching ect.. I would love to join one and just use there coaches as advisers, like I write my schedule and they ok it ect.. and then get to take advantage of there resources. But I basically doubt any of them would go for that. Lastly I would love to start a club in the northeast. Pool resources and see if we couldn't get some sponsors to make it possible. IE if we could pick up company for group title sponsor name, get a shoe company saucony (heck worse comes to worse we could just by shoes from them with my discount) and get local PT, massage places to donate blocks. Me and Gary looked into starting something like this right after me and the moultons ran 2:15, our plan being to get uml to donate school housing and meal plans but the timing was off after years of having left over rooms empty all year they found themselves with a housing shortage that has only got worse since.
So ya if Team USA California or Minnesota or Brad Hudson want to let me sign up and then just let me be a team member who rights his own schedule and they approve it, oh and if its at altitude they'll need to teach me how to make changes for that, then I'd jump on that in a minute. But I don't see that happening so I'm going to ride out the storm and run 2:09 to 2:11 this fall or next spring and look back on this and be thankful for the strength, character and patience it built up in me.
Distance Project
5:21 PM, July 16, 2008
.. Posted by Anonymous
Hey Nate,
Along the lines of what you just said I just started a blog to create an Olympic Development team: http://distanceproject.wordpress.com/ It would be great if you could post your training on my site, do an interview over e-mail for my site, or anything.
Dave
RawkusRunner@yahoo.com
Untitled Comment
8:56 PM, July 16, 2008
.. Posted by alex
What's up Nate. I think I know of a race for some easy money. I ran a 5k in Boston last year in October that I trained through in preparation for a marathon. The winner got 16:02 running alone, and its a flat course. I got my award and I noticed the winner picked up $300 for the win and I think they said there's a $200 or 300 CR bonus which I think was 15:5x. Drop me an e-mail ( under2hours@aim.com) and I'll hit you up with the race director's e-mail and the results from last yr, they don't have a site set up yet for this year so I'm not 100% if they're going to have it again.
Peace,
Alex
Nate i have a few more weeks until i make my way up north for hammerfest. You may have put me away on the hot roads of methuen the previous years, but that wont be the case this year. I will be there..ready...with my Sacucony hat...and my Saucony Jenks limit edition.
follow your dreams
8:27 PM, July 17, 2008
.. Posted by Anonymous
"I fear no man in between those two lines, God made us all and no man is more then another."
very inspiring, keep up the great work
follow your dreams
8:37 PM, July 17, 2008
.. Posted by Anonymous
p.s. - the Paramount 2's are great!
Untitled Comment
11:06 PM, July 21, 2008
.. Posted by Anonymous
Hey Nate,
It sounds like your body needs a rest. My suggestion is to go cold turkey for a month. Find a fun, enjoyable part time job that you can benefit from (ex. food store=food discount...) do other exercises that you usually wouldn't do just to stay in shape and walk everywhere. Gently stretch your muscles out everyday, while not running. During this time focus on your eating habits. You can eat very healthy for very cheap if you know what to eat and take the time to do it. After sometime, ease back into running. You are in beyond amazing shape right now and worked hard to get there, but your entire body needs the time off, and has for sometime now . Though races happen all the time, great runners like your self don't and you are a great runner that is injured. You are extremely dedicated and passionate about something and it is a rare quality to have, but because of that you can afford to take time time off whether it is one month or six, because once you start training again you will get back to where you are, because you are great.
VO2 test
6:13 PM, August 5, 2008
.. Posted by Anonymous
If you can wait a bit like till the beginning of September I'm willing to bet the Fitchburg State College exercise sports science dept would love to run a VO2max test on you. I think last year alone we did probably 10 test or so in just one of my classes. email jeff godin he's the dept head jgodin@fsc.edu. or you can email me brad harkins at bharkin1@student.fsc.edu. hope we can help you.
