AJ and the Ironman adventure

Over the past 18 months, Average Joe has made a journey from the couch to 5K and 10K races and triathlons of several distances. In early April, he completed the longest and most difficult - and most rewarding - part of his journey, the Ironman 70.3 New Orleans.

How do you get from the couch to spending nearly 8 hours on the race course? The journey is different for every athlete, but there are some common milestones. Each person who undertakes an Ironman race had a dream - a very large dream. Average Joe began toying with the idea as he pondered, "How far can I really go?" After completing an Olympic distance triathlon and two sprint distance triathlons last summer, Joe decided to reach for the stars and sign up for the Ironman 70.3 race in New Orleans.

Every race requires a training plan, and Joe began working out in November. With an April race date, it seemed like plenty of time to train for the race. Obviously, Joe failed to account for the "party season". Each November, the social schedule begins to fill up as friends and family watch football games together, Thanksgiving is next, with the hustle and bustle of office parties, neighborhood parties, family get-togethers following closely behind. Finally, Christmas and New Years arrives. Average Joe did everything he could to be "good" during this hectic season, but there were many workout skipped after these events.

January began and another obstacle raised its ugly head - the weather. No matter how dedicated you are, it is very difficult to get out of your comfy, warm bed at 5:00 am when the thermometer is reading sub 40 degree temperatures. Even with an indoor bike trainer, it is very difficult to train during the short days of winter. The weeks of January and February flew by as the training schedule demanded more and more effort.

March Madness began and Average Joe had something other than his favorite basketball team to sweat over. At this point, with the race on the near horizon, Joe battled another common foe for endurance athletes - self doubt. "Did I train enough?" "What about that swim split?" 'I skipped several workouts in December and January - will that hurt me?" "An Ironman? What was I thinking?!?!?" Joe worked hard to block all that negativity out - fear can paralyze you if you don't!

Race day arrived - a million thoughts bubbling in Joe's brain. Always prepare for the emergency - Joe had left his goggles in North Carolina in his swim training bag. Joe had used a checklist, checked and double checked his race bag - but something always happens on race day. Fortunately, the guy next to Joe had an extra pair. Thankfully, that was the only equipment issue of the day for Joe.

New Orleans set a Ironman 70.3 participant record with over 3,000 racers - Joe's age group swim start had 6 waves of the same age! Joe was excited about his first race in a wetsuit. Note to beginners: practice applying and removing your wetsuit at home! You do not want to learn at the transition area. Joe had practiced, but this race had a group of volunteers to help remove the wetsuits for the athletes. As Joe stumbled out of the water, a volunteer spoke to him in a foreign accent - with the confusion and the excitement - Joe couldn't understand her...until she promptly pushed Joe down and yanked his wetsuit off of him like a dirty old sock. On the bright side, getting the wetsuit off was the fastest part of Joe's transition all day!

Here are some things Average Joe picked up during his Ironman adventure:
Practice the swim - Joe noticed a bunch of participants were holding on to the side of the shoreline well before the first volunteer in a boat was near - not 50 yards into the race. Joe knows moments of panic happen, but some of these folks were not even hardly wet!

You see the strangest things during races - about 25 miles into the bike portion of the race a water aid station was staffed by about 20 men and women in long red dresses and flower hats. Some of the men were wearing heels! Joe appreciated the water, but that station left him laughing for the next few miles.

Blow me down - Halfway through the bike portion, Average Joe was on pace to turn in a sub 6 1/2 hour race, when the winds came up. Pedaling into a 30 or 40 mph headwind for almost two hours can't be simulated. The winds were so strong, they were blowing the bikers who had the very expensive disc wheels around like kites. Joe watched in horror as he saw a biker go from the right lane into the oncoming traffic in a split second. Luckily, there was not a car at that point in the road and the biker pedaled furiously to get back on the right side of the road.

Roadkill avenue - Joe saw more dead animals on this race than any other race. A crow, several snakes, another bird, a lizard, a vulture, possum, a wart hog and a baby alligator. According to some locals, when you travel 50 miles in the Louisiana countryside, you see that sort of thing.

Gave all I could - Joe has never seen a race where the bikers got off their bikes and began to walk - while on the course! Joe also saw whole groups of racers walking during the run portion of the race. The conditions had obviously sapped all of their strength and they were strolling like they were taking a walk in the park. That is part of what draws people to triathlons - the community and the friendships. We all push ourselves to our limits, and we know exactly the kind of pain our neighbor and competitor is feeling.

Chad - A fellow Ironman finisher and friend gave me some words of wisdom as I was heading down to New Orleans. Here are some words to race by:
The training is over, the only question now is if you want it bad enough.
Rest (lay around) as much as possible the day before the race.
Eat more breakfast than you think you should.
You have all day to finish.
Your medal will look just like the guy that came in second. 

When you cross the finish line, act like you won even if you are dead last.
The pain is temporary, but the pride lasts a lifetime.

The race went well, and Joe finished in the middle of the pack. What a feeling of accomplishment as Joe crossed the finish line with his family cheering him on! That feeling made all those long workouts worth it. The dream had become a reality - Average Joe had become an Ironman!

Average Joe takes a Hike

Charlotteans are hot!! In September, they are also usually humid, sweaty and generally miserable if they spend any time outdoors. So, if you ran in a store to run an errand or grab a bite to eat and your car thermometer registers some absurd triple-digit number, then head west! And fast! Less than three hours away, the Blue Ridge Parkway is calling you!

Charlotte is a quick trip from several great mountain retreats. Asheville and Boone are an easy drive and you can access a wide variety of trails, hikes, and scenic vistas. Of course, you can ride your bike on the Parkway and take your dog on hikes (just keep your pooch on a leash and clean up after him). Average Joe spends as much time as possible in the mountains, so let me suggest a few good hikes.

Asheville area – Asheville is well known as a tourist destination, so make it a weekend and see it all. On the Blue Ridge Parkway, nearby sights include Craggy Gardens, the Folk Art Center, Mount Mitchell and the Mount Pisgah summit. Here are three hikes for hikers of all levels to enjoy.

Easy – for a quick leg stretcher, try the Craggy Gardens trail at mile marker 364. At just under a mile, even small children and older grandparents can enjoy the beautiful plants and cool air.

Moderate – Average Joe loves to combine two of his favorite activities – eating and hiking! If you want a great picnic spot, head up the Parkway to mile marker 339 and the Crabtree Falls Loop trail. This two mile hike won’t disappoint. The trail is a loop and the Crabtree Falls are just past the halfway point. They have picnic tables and several great places to take pictures. You can even get in the water if you want to sample the cool stream.

Strenuous – Many to choose from in this area, but the 7.5 mile Mountain to the Sea trail that starts at the Folk Art Center (MM 365) is a great hike to get your blood pumping. This is a point-to-point hike, so plan your logistics accordingly. Pick up a map at the Center and pay attention to the signs on the trail – you can use this trail to walk all the way to the coast!

Boone area – This area of the Blue Ridge Parkway has so much to offer. In one day, you can shop in Blowing Rock, see Grandfather Mountain and eat dinner at the famous Daniel Boone Inn located on the Appalachian State University campus in Boone! There are plenty of activities for the whole family. Here are some local hikes to enjoy.

Easy – Moses H Cone Memorial Park at mile marker 294 spans over 3600 gorgeous acres. With nature trails, horseback riding, arts and crafts or just sitting on the expansive porch in a rocking chair to take in the view, the Cone house and park are easy to get to and hard to forget.

Moderate – At mile marker 297, Julian Price Lake is a fantastic place to spend the day. A 2.3 mile loop around the lake allows for constant changing views. You can take a hike, have a picnic, rent a boat, do some fishing or do some people watching. Price Lake has plenty of parking and is so close to the Moses Cone Park, you could easily do them both on the same day. 

Strenuous – The Boone Fork trail at mile marker 296 is challenging, but offers plenty of variety. This 5 mile trail wanders through the forest, crosses a stream and passes through a huge open meadow. A walking stick is helpful on a hike like this one. 

Average Joe could go on for hours about his favorite hikes and sights in the North Carolina mountains, (He hasn’t even mentioned Mt Mitchell, Linville Falls, Flat Rock Mountain or Grandmother mountain…) but that would defeat the purpose! It is your adventure that awaits! Plan a day trip or a weekend, pack your bathing suit and comfortable tennis or hiking shoes and head to where 85 degrees is considered a heat wave. Here are some great websites to help you get started:

www.virtualblueridge.com

www.nps.gov/blfi

www.blueridgeparkway.org

www.highcountryparkway.com

Dog days of Summer…..

OK, – you know what summer means in the South – our old friends Heat and Humidity come for an extended stay. Air so thick, you can see it and the oppression usually begins at sunrise. As most folks head for the relief of air conditioning, it can wreck havoc on your workout schedule. Some opt for the indoor gym or a local YMCA during these sticky days. Others fall victim to a workout’s worst enemy – procrastination…waiting for the “perfect” time, day, afternoon, weekend, etc. Average Joe knows these desperate times require us to look to friends to help us through. What friend loves you more than your faithful pooch?

Average Joe loves to run with is dog – “Average Dog”. The cuddly canine seems to enjoy the exercise and the adventure. There is an almost child-like feeling when you are running with your four-pawed friend. You know you are helping them, too – Average Dog needs to burn a few calories too!

Here are some helpful hints to make your shared workout time a happy and productive session for both of you:

• Are you a match? – Match your exercise with your dog. Average Dog is a Labrador that loves to run. If you have a toy poodle or a daschund, running long distances is not their cup of tea. Small dogs are great for sprint work – short distances, high intensity activities. Try throwing a ball and racing your dog to see who gets it first.
• Keep others first – When exercising, keep others in mind. Average Joe has found it helpful to keep the leash short when on a run. Dogs that run over other people are a nuisance, no matter how friendly they are. 
• Beat the Heat! – Your pooch pal is covered with fur and has no sweat glands, so he is much hotter than you. Adjust your exercise time to take advantage of the cooler dawn or dusk weather. Provide plenty of water and consider a run/walk alternating pace. Average Dog has never passed a pond he could jump in, so we often end our runs around some cool water. 
• Rain can be good – Average Dog loves to run in the rain. Since Joe is going to sweat anyway, what’s a little more water? Just be careful to listen out for thunder and watch out for lightning – most dogs are smart enough to hide when they hear a bad storm coming…so follow your dog’s lead and head for shelter when the light rain turns dark. 
• Make it fun! – Average Dog lives for Joe to get home from work so he can play: throwing a ball, a frisbee or a toy is great exercise for the dog, but not so much for Average Joe. Try different games – instead of throwing the frisbee, Joe holds the frisbee just out of reach and runs. The dog loves a game of chase, and hopefully, the workout is improving Joe’s lateral movements and sprint abilities. 
• Doggies sometimes “doo” – Yep, it happens. Be prepared by tucking a plastic grocery bag in a pocket or waistband. Be considerate of your fellow citizens and scoop that poop!
• Socialize – Chances are, your city likes dogs and owners to get out together. With dog-friendly events scheduled throughout the year, the chances for your pet to make new friends are plentiful. Try Google and plug in your city and dog friendly events.
• Get high with your dog! Head west, my friends. The mountains are only a couple of hours away and there are thousands of trails and hikes you can do with your wonder mutt. As long as he is on a leash he is welcome on the trails. Both of you will enjoy the cooler temperatures and light humidity.

Have a great summer with your four legged friends. Average Joe will see you out there!

AJ gives it a Tri

Quick – name the last time you challenged yourself. No, eating 5 hot dogs at your last cook out does not count. Neither does seeing how far you can drive in your car with the gas warning light on. Challenges come in all shapes and sizes, but they all have a key ingredient: a challenge pushes you out of your comfort zone. Average Joe challenged himself early this year to race in a triathlon. That’s a pretty lofty goal for someone who began running last summer and had never run more than a 5K. 

Most people who decide to race a triathlon have one central goal – to finish. Joe had the same goal. Once he decided on the race – an Olympic distance race in Kings Mountain known as ‘Over the Mountain triathlon’, he knew he better get a plan and fast. After a little research, Joe settled on a training plan he could build his schedule around. It was late February and the race was at the end of May, but Joe had taken a critical step – He began a training plan with specific goals and completion schedule. Progress is only made with a plan and persistence.

The training is the toughest part of the process. Most of the time, you are out there alone. It is very tempting to pedal slower, cut your run a little short, swim a few less laps or skip a workout all together. Of course, Joe would be the only one who knew. The question Average Joe kept asking himself during those moments of weakness: “Do you have what it takes?” Somehow, through the cold, wind, rain, injuries, and self-doubt that question kept Joe going. 

After several months of training, race day arrived. Average Joe was feeling a little overwhelmed. It seemed like everyone else knew exactly what to do, where to go, how to set up their equipment, and they all looked ready to race. Did Joe stick out like a sore thumb? Well, the bright pink swim cap the race organizers passed out to the ‘novice’ group surely didn’t help! Ten minutes before the horn blows to start the race, Joe’s heart was pounding like a bass drum and he was sweating while standing still. The horn sounds and we began swimming. Average Joe thought he was a fairly decent swimmer, but open water swimming is a whole different experience. The course was 1500 meters, but Joe probably swam 2000 meters because he couldn’t swim in a straight line. He had plenty of pink headed company – some people were hanging on boats, buoys and each other. In the swim section, Joe passed about a dozen other racers, so he was feeling pretty good as he made the transition to the bike phase. 

Average Joe bought his bike in January and his riding skills are novice at best. I know this may shock you, but riding around Charlotte is quite different than riding in the mountains. Needless to say, all those people Joe passed in the water returned the favor on the bike. Average Joe was pedaling like Pokey Joe – but he didn’t stop. Riding alone has some advantages – you can scream as you pedal up a big hill and no one is bothered. For a brief time, Joe competed against a persistent butterfly – and almost had him beat – until that next big hill showed up. Oh well – Joe kept pedaling and grinding it out. 45 kilometers is a long way when you have mountains in the way!

Finally, the transition to the run phase arrived. Joe’s legs felt like cooked noodles, but he slipped on his running shoes and pressed on. The run route was a two loop 10K. As Joe was finishing his first lap, three other racers were cheering wildly – they had finished their race and were encouraging the other racers. Joe threw up a hand and thanked them, but he didn’t have the heart to tell them he was on his first lap. As Joe made it passed the water station on his second lap, a nice volunteer asked him if there was anyone else running behind Joe. That is probably not what the folks at the front of the pack hear from the gallery. Joe kept shuffling along, his pace was somewhere between a fast walk and a crawl. 

Soon an image appeared on the horizon. Was it a mirage? Had Joe finally succumbed to the heat and exhaustion? No, it was the finish line! Average Joe had made it! For a few moments, the pain and weariness melted away and exhilaration took over. Average Joe had set a goal and accomplished that goal – and that feels pretty darn good! Throughout the process, Joe learned a lot about training, met many people with dreams of their own, and continued to expect more out of himself. Joe also can see the value of joining a training group for fellowship, advice and accountability. There are many such groups, you just need to find the one that works for you. 

Triathletes often say that triathlons are addictive. They must be right – Average Joe has already signed up for two more! Hey – we all need a little challenge in our lives, right?

Average Joe ….aka Coach Joe

Spring in the South – a wonderful place to live and play. Dogwoods and Azaleas are in bloom, our cars are yellow from the pollen, and Saturdays are spent…at the ball field. During the springtime, Average Joe becomes Coach Joe. The kids and the games bring back great memories from seasons past.

One might think that your biggest obstacle in coaching would come from the opposing team and coach. Although the games and teams are often tough – a hidden opponent lurks from the sidelines – the parents!! Most parents cause no problems at all. Occasionally, however a coach will encounter a well meaning, yet overzealous parent. Of these parents, they often fall into four categories: Babysitters, Superstars, Playing time and Screamers. Let’s explore each group. 

Babysitters – This group of parents view your team as a babysitting service. They drop off their kid and show up somewhere between 5 and 30 minutes after practice is over. They miss all team meetings; have little or no interaction with the coach or the other parents, and barely notice their child is playing. The Babysitter parents often have too many obligations and too little time. Unfortunately, they often miss their child throwing fits, refusing to practice or listen, and generally disrupt practice. In my career as a coach, I have even had parents stay in the car for practices and games! No wonder their kids are starved for attention!

Superstars – These parents believe they have given birth to the next Jordan, Beckham, Shaq, or Manning. These parents are astounded that the whole team does not cater to Little Johnny superstar. Little Johnny superstar should take every shot, score every goal and never come out of the game…or so the proud parents believe. As an added bonus, Little Johnny picks up on this attitude and Coach Joe gets to spend half of every practice begging Johnny to pass the ball. I will never forget the phone call from Little Johnny’s dad telling me I should spend more time with his son because he was “the only high caliber player on the team”. Lots of fun for Coach Joe!

Playing Time parents – these are sneaky parents who are going to make sure their child gets “substantial” playing time. Coach Joe has seen parents bring stopwatches to games and heard of parents who call other parents to craft a ‘conspiracy theory’ that coach only plays his favorite players. Three weeks before the season even started last year, an email arrived in Coach Joe’s inbox from a parent. This particular parent went on to tell Joe how talented his 9 year old boy was, how many goals he scored in another league, and how important it was to “continue his development”. With a buildup like that, Coach Joe expected to see an unbelievable talent…unfortunately; it didn’t work out that well. That same parent spent the whole season chasing his son up and down the sidelines, ‘coaching’ him – which means the player didn’t learn much from Coach Joe that season.

Screamers – by far, this is a favorite role of some parents. This parent believes their child will play much better if they are being yelled at for the entire game. Coach Joe wonders if that parent faces the same tactic at their job. The screaming parent usually renders their child confused, bewildered and useless. Coach Joe has also heard the screamers disagree with his substitution decisions, the start time of the game, the length or color of the jerseys, the referees bias, the snacks the kids get, the condition of the field, the firmness of the ball and other vital elements of the competition.

So why does Coach Joe put himself through this pain and misery? Two reasons: the parents mentioned above are the minority, and the feeling you get when little Suzy or little Billy stays in position and gets their first goal, or stops a great shot or makes a great play. When a child on your team “gets it” – the play, the concept, the strategy – whatever it may be – is priceless. Coach Joe has been coaching for more than five years for the local YMCA. Initially, it was a way to spend quality time with his son and give a little back to the community. Over the years, it has developed into a passion for coaching and instructing young athletes on the meaning of teamwork, sacrifice, hard work, and self discipline. It is truly the most rewarding thing Average Joe has ever done. 

So parents – if you are out there on these spring Saturdays, remember a few points. Volunteer coaches are volunteers. They don’t get paid, they spend a lot of time organizing, planning, preparing and working with your child to get them the best they can be…as well as building a team. If you think you need a professional coach, there are several leagues that can assist your child. 

Second point – volunteer your time. It is easy to show up a couple of times a week to cheer your child on. Not all of us are cut out to be head coaches, but we always need team parents, team coordinators, assistant coaches, and car pool parents. 

One last point – remind yourself how fast your child is growing. You only have a few short years before they are independent of you, doing their own thing with their friends. Do you really want their memories of you to include Saturdays of screaming or babysitting by their coaches? Pat your local coach on the back this weekend and tell him you appreciate his hard work and dedication – that will make a better impression than screaming across the field!

Average Joe gets Frosty

How do you like to spend your winter Saturday mornings? Roll out of bed around 10am, read the paper and contemplate and early lunch? That’s what I thought. Average Joe dreams of those kinds of Saturdays – but the alarm woke him a recent Saturday morning at 7am. Race day today and the March version of the Frosty 5K is calling. 

As unnatural as leaving a warm bed for a cold run may sound, it was a goal I set for myself. Creating a race schedule, a training schedule, a list of events, etc, is as essential as proper training and nutrition - no matter what sport you try. Written goals help us stay on track and focused.

Arriving at McAlpine Park, I noticed several people waiting in their cars – with good reason – the car thermometer registered 32 degrees. Well, they didn’t name this race the “Mild 5K” or the “Balmy 5K”! Many of those folks looked like Average Joe felt – “Am I really doing this?” But then Joe noticed how many families were getting ready with their kids to run this event. OK Joe, let’s go – Get Motivated!! As I left the warm car, I could see my breath. A bunch of students from the local college Cross Country team bounded by with a higher energy level than mine. Average Joe knows what Friday nights were like in college, so if these kids could get up this early to run – so could Joe!

The race organizers were set up and ready to go. They were very efficient in getting the runners their “goody bags”, T-shirts and race chips. There were plenty of helpful volunteers to assist and direct. Everyone had a smile on their face. Maybe this was going to actually be fun!

After the pre-race instructions and information, we assembled at the starting line. They staggered our start – a very smart move, so the slow Joes don’t get trampled by the fast Joes! 3…2…1 and we are off. The beginning of a race is always a little tricky – finding your rhythm, creating space between you and the other runners, and watching the really fast people disappear ahead of you!  

This race was a trail race, which was something new to Joe. The crunch of the trail beneath you, the winding in and out of the woods – this was very cool. Joe found his stride and the 1^st mile marker quickly came and went. Other than a guy pushing a stroller who passed Joe, no complaints at all – People who run that fast could give their babies windburn!! The second mile contained more hills and woods, but a great challenge. By now, Joe had heated up and had removed his gloves. Mile 3 – harder to keep a steady pace, but running beside the pond was really nice. Luckily, Joe found another runner at the same pace to help steady him through a tough stretch. Oh wow, there is the finish line! Does Joe have any left in the tank? Sure – he can recover on the couch all afternoon! Joe hits another gear he didn’t know he had in him, and crosses the finish line! What a feeling! What a fun run!

Bananas and organic chocolate chip cookies make a perfect post-race breakfast. Check a goal off of Average Joe’s list. A certain sense of pride will be evident every time Joe puts on the Frosty 5K t-shirt. And guess what?!? Joe is actually looking forward to the next race. Hope to see you out there!

Average Joe Makes a Change

How do we make the change from sitting on the sidelines to active participant? What separates the couch potatoes from the people you see jogging or riding a bike on these cold wintry mornings? When talking to sports psychologists and trainers you will find some similar thoughts that enable us to make significant changes in our lives. These ideas can be summarized in three major categories: Inspiration, Perspiration and Dedication. 

Inspiration – Every athlete has a person, event or goal that inspires them. For some, it is a championship dream, for others it is a chance to prove they could make something of themselves when everybody doubted them. Without inspiration, there is nothing to reach for, nothing to challenge yourself, no goal to complete. Obviously, your inspiration must have a touch of reality – you can’t relate to an Olympic sprinter if you can’t walk two blocks without huffing and puffing. Think back to when you were a kid – who were your heroes, who did you pretend you were when nobody was looking? Some of your childhood heroes have contemporary counterparts. You may find inspiration from something you read about or see on TV, or even a co-worker. Average Joe hates running. But Joe has been inspired by a co-worker who began running marathons after turning 40. Now, Joe runs regularly (ok, semi-regularly) ad has competed in two events and is actually looking forward to the next race. 

Perspiration – Let’s face it – this is the place most of us fail. The excuses jump into our brains as soon as we try to start something new! “It’s too hot/cold”, “I’m too out of shape”, “People will laugh at me”, “I can’t take the pain”, “It’s too expensive”, and on it goes. STOP!! You have two choices – you can listen to the excuses and keep slinking down the same well-worn path OR you can set a small goal and GO FOR IT! Believe Average Joe – many times Joe has fallen victim to the negative thoughts and excuses that came to mind. Just remember, each day brings a new opportunity to try again and succeed. Pick a goal that is reachable and force to yourself to conquer it – and then pick another! The sweat you release is made up of the excuses that tried to stop you. Take a stand against the negative thoughts and excuses and “sweat them out!”

Dedication – What’s that famous quote? “The road to Hell is paved with good intentions!” Too often we set a goal, begin to work toward it – only to get de-railed by some aspect of our lives. Your job changes, the kids get sick, you have to go out of town, the stress of everyday life crashes in on us and we can’t see a way out. Our lives are so filled with activities, it is impossible to think you can work out every day at the same time. Don’t let the interruptions stop you! Local newspapers and magazines are a fantastic resource to find alternatives to your daily work out routine. Joe knows: if you miss a couple of days, the next thing you know it is July and too hot to breathe, much less exert yourself. We are creatures of habit. Get into the habit of exercising. Write down your goals and revisit them every couple of weeks (or daily if you are really struggling). Research your inspiration – find out what makes them tick. The dedication to continue training, overcome obstacles and distractions and transform yourself will allow you to finally ‘break free’ from those old bad habits and sour attitudes. Remember – if it was easy, everyone would be doing it. Gather strength from others who are working toward similar goals. There are countless clubs and organizations in the Charlotte area that can help you connect with others on your same path. Hire a trainer – it is a lot harder to ignore the training schedule if you are shelling out hard-earned cash. 

Keep on fighting! Reflect on the three keys to success: 

Inspiration – find someone/something that lights your fire!

Perspiration – make your self get up and GO!

Dedication – Integrate your training into your daily life.