W17, Community Partner, Sickness, Free Training and Pain

I'm not dead!!! (yet). I've just not been writing about my training... This past month I've been having a lot of trouble finding time to fit in 24 hours everything I need to do during a single day, 7 days a week, week after week after week. The blog has been one of the biggest casualties of this crazy period, and that does not make me happy. I actually apologize, to anybody who reads this, and also to myself for not stepping up. I'm doing my best to regain control of my life (that sounds sooo dramatic). This past Friday was a holiday so during the weekend we finally managed to clean and sort out the apartment, which was long due. I take this new order as a sign of better times coming.

About a month and a half ago, I was contacted by the guys of Freeletics Headquarters (in Germany) and was offered to step up my role as an affiliate, and become a Community Partner. It took very little thought for me: I said yes right away. Being a Community Partner means that I somehow "represent" Freeletics here in Chile, and one of my tasks is to set up public group training sessions so that we can reach more people and turn them into Free Athletes. I've set up a Facebook Group where I publish as an event where and when we will get together and train. At first I started training with colleagues and friends, but slowly I'm reaching out to more people. The group will be listed in the "Community / Groups" tab of the Freeletics page and I hope that will draw more people to our training sessions. So far it has been an interesting experience for me, going from training completely on my own to training with 2 to 6 more people (for now), explaining to others how to do exercises correctly and so on.

I'm currently in week 17 of my Coach, and I've been stuck in W17 for about twenty days. Everything was going great at the beginning; I actually got a PB on Aphrodite, which made me hyper mega happy!!! It has been a very long time goal of mine to lower that time. Aphrodite is and will remain my "key" workout, and I was aiming to get below the 27 minute mark I had established more than a year ago, back when I was training harder.

That night I even got some of the guys of my group to come and train with me in a public square near my house... But then I had to pause midway through the week because I got sick. I got a sinusitis which then turned into bronchitis. I had to take antibiotics for ten days, and it took me a little over two weeks to feel completely normal again. The first week I was feeling so bad that training was the last thing in my mind, but then the second week, as I was 50 - 70% recovered, I just wanted to do something! Once your body gets used to exercising a certain amount of hours per week, you really feel the urge to move when you have been standing still for too long. During those days I red this interesting post on the Freeletics Knowledge Center called "Exercising and illness: when excuses are allowed" that talked about sickness and exercise and how it was recommended that if you had taken antibiotics for X days you should wait another X days after finishing the therapy before resuming your training...

I was not going to stand still another ten days, but I was very cautious and waited until I felt really recovered before I re-started training. The problem is that the Coach said I had to do Atlas, and getting off of a bronchitis I was not feeling well enough to run those 2 kms in the autumn cold. I decided to keep the Coach on standby and do some free workouts with a little less cardio involved. With my crew being composed of guys who are trying out Freeletics and still haven't purchased their coaches, I only make them do exercises that are for free en in Freeletics App... so two weekends ago we did Venus, and I actually got a PB which surprised me tremendously,  coming out of my illness!!! After that, during the week I did Dione which felt harder and made me feel like a turtle. Hopefully I will regain my speed fast.

This Saturday I changed the usual training spot of my group for a park that I had seen that had a cool set of bars so that we could start incorporating Pull-Ups and such into our training. I'm not strong enough to do strict nor kipping Pull-Ups, but I can do some negatives (jumping P.Ups) and I'm convinced that the only way to get better at any particular exercise is practicing over and over again, each time with a little more difficulty added. That being said, we did Zeus, and it was brutal. One of the guys turned all white after round one and had to lay down for more than 5 minutes to recover... He only finished two of the four rounds. I was the only one doing jumping Pull-Ups (I had to lead by example, right?) and it was absolutely way too much.

With Freeletics I've learned to push myself, and three times I've pushed beyond my limits. Back in 2013, when I first started training, I remember I could not walk for three days after doing some Leg Levers, and then I also had an incident with my first Pull-Ups (see this post). The third time I've pushed too far was this Saturday. Finishing Zeus was hard, with all the Pikes, Pull-Ups and Push-Ups (Situps and Squats were my happy resting time). Afterwards I felt my arms extremely tired and tingly, so I knew muscle pain was coming my way. I ate protein and stretched well. On Sunday I had some pain, but it was manageable... But yesterday and today have been excruciating. I can't take off my T-shirt or put on a coat without help. Carrying my backpack and putting it over my shoulder has been awful. I feel that my biceps are "swollen", I can't bend or extend my arms all the way... At some point, I even started to worry about Rhabdomyolysis, but as I am very well informed about it (you should be too, and if you are not, please read this) I know I don't have any of the systemic signs. I'm keeping well hydrated and keeping an eye for any indicator of kidney damage...

That being said. It was too much. I am a T-Rex. I'll re-start doing Pull Ups but I think I'll take it down a notch :D.

Coach W11D2 - Dione (Standard) // The REAL Hell Week

 Dione (S), 00:48:36 

Since this is, for me, THE REAL HELL WEEK, I figured I'd train as much as I can while I can. Therefore, my general planning of letting one rest day in between training sessions went to the freezer and I decided to attack day 2 on Monday after work. I was hoping to have a nice and "easy" workout to bounce back and regain some confidence after the previous night Gaia's mental debacle. The Coach said on day 2 I had to do standard Dione + 100 burpees + 2 x 25 High Jumps + 50 squats. Just reading that long list made me tired... It sounded like a lot, and I attacked Dione with that in the back of my mind. 

I was surprisingly only mildly sore. I thought after almost 1 h of Gaia, I'd be crushed. However no pain did not mean no tiredness. My muscles were noticeably lazy, I was slower than usual and I had to struggle with some movements. It actually took me  +12 mins than my PB to finish the WOD!!! Dione is basically tons of Jumping Jacks and Burpees + Ab exercises (Sit ups and Leg Levers). I still have a rough time with the Leg Levers because my lower back bends if I don't put my hands below my butt. So, once again, no star for me! I still need to develop more ab strength to be able to really move my legs up and down while keeping by back tight and touching the floor. #WorkForIt. I feel like my legs are super heavy and I just can't hold them in place without bending my spine (which of course, makes my lower back hurt a lot, and that's not smart!).

The other thing I noticed this time around is that I woke up the next day with very tight and sore calves, particularly the left one. About a month and a half ago I received a big kick in my left calf during a soccer match and after that I've felt like that leg is still not back to normal. I took care of it after the blow, but it seems it was not enough. It's like the muscle is much more ready to cramp when the one on my right leg is still OK. And today, after all the Jumping Jacks, I'm still noticing that difference; left calve is very tight, has knots all over and hurts when I stand on the tip of my toes, while the right one is just a bit tight. I'm massaging it and stretching thoroughly to make it go away fast.

I was sweating and feeling very tired after Dione so I didn't do any the loose exercises. I thought to myself I'd leave them for an extra training day with just loose exercises. Looking in retrospective, of course I should have done them, but its easy to say that now. In that moment, I was once again weak. I'm absolutely convinced that if I had rested 3 minute I would have been able to do the loose exercises physically. It all comes down, yet again to a mental thing. Freeletics is testing me both physically and mentally, and this particular week it's definitely more a mental challenge than a physical one. So far, I'm not doing all that well... Guess I have found my biggest weakness!

Coach - W7D2 - Dione (Standard) + 1/5 Hyperion (Endurance) // HELL DAY 2

 Dione (S), 00:44:51 

 1/5 Hyperion (E), 00:03:44 

In my previous post I talked about how I had planned my training during Hell Week, taking into consideration I had soccer on Tuesday and Thursday. Hell Day #2 was supposed to be Friday but I had to postpone it until Saturday. The reason: during the first five minutes of my Thursday soccer match I stomped on the ball in an awkward play and bend my knee. It hurt but I kept playing because a) the game was just starting and b) I needed to test drive the knee. I managed to score 3 times in the following 15 minutes (to be fair, the other team was not good at all, we ended up wining 13 - 0) but since the pain wasn't going away I asked to be substituted. The league has a kinesiologist on the pitch who checked me out, ruled out a ligament injury -which was my main concern at that point- and "diagnosed" either a pulled calf muscle or tendon. Either way, he recommended rest and to apply heat if I was too tight or sore. I woke up on Friday and my knee was still hurting when I did some lateral movements and strength tests, so I decided it was wiser not to train. I took an over the counter anti inflammatory and got to work. With all the wall fixing and painting we're doing at the apartment I didn't rest per se, but the walking here and there, bending over, and standing on tip toes to reach the ceiling ended up being for the best because I woke up on Saturday with no pain and ready for freeletics.  

I had two workouts to do throughout this Hell Day. I started off with Dione (standard) which was still a bit hard but much better than on Monday. It actually took me 3 minutes less to finish so I was pleased to see such an improvement within the same week. I still had to do the Leg Levers Hand Helped, so no star. I think it will take me a couple hundred more HH Leg Levers before I can move on to the strict version. I guess it would be a good idea to practice that skill a bit on my free time...

#OntoTheNextOne 

The second workout of the day was 1/5 Hyperion (endurance). I had tried the standard version of Hyperion once just "for fun", so I did not record my time. Since doing only 1 out of 5 series of Pikes, Hand Helped Squats and High Knees seemed like a short workout, I decided it was best if I did it at once, right after Dione with just a couple of minutes of rest. As you can see by my time, it was actually a very short workout, but don't be fooled, that does not make it easy AT ALL.

The Pikes are what set you up to failure here. They are the escalated version of Hand Stand Push Ups and since they are already escalated, seem very friendly and easy to do. Believe me, those things are way harder than they look, specially if you don't have any shoulder strength -like me-. The idea of the Pike is to start with your hands and feet touching the floor, with your butt up in the air and the knees and torso straight, at a 90° angle. Then you have to bend your arms while keeping the knees straight and the torso as straight as you can, and get your head to touch the floor. From that position, you have to push up to resume the starting position. Something like this:

I got to do two Pikes right, and felt confident about them, but from the third on I hit an unbreakable (for now) physical wall. If I got my head to touch the floor, I would just "fall" and get locked in that position and simply could not get my body up... unless I bend my knees a bit and sort of did a kipping-like movement to give me some momentum to get up. It felt really weird to see myself really unable to perform the movement at all. I still need developing more strength to get to do these harder movements right. Thanks to that improvisation, no star on Hyperion either! I did finish fast because I thought it was absolutely pointless to keep trying to do the pikes the right way after a couple of tries, so I ditched the star and moved on while "kipping". Overall it was a not-so-hellish Hell Day,

Coach W7D1 - Dione (Standard) - HELL DAY 1

 Dione, 00:47:29 

It's the beginning of a new week of training and I was thinking I'd ask the Coach for only two workouts this week (after I'd told him last week's intensity was a bit high). I have been invited to play a mini soccer league during the summer holidays (February) and I have matches on Tuesdays and Thursdays, so 2 days of soccer + 2 days of Freeletics seems about right. Well, SURPRISE! The Coach informs me I get HELL DAYS this week. That means I don't get to choose anything; I have to do 5 workouts in 3 training days, and with a smile. AWESOME!

The instructions say:

Hell Days! That means three training sessions in one week – with maximum volume! You don’t have to do all trainings of one session in a row. You can do them throughout your whole day. Everything is fine as long as you do all of them at one day. Take at least one day off after every Hell Day. 

Don’t be frightened and don’t accept the excuse that you have no time. For most of you, even the hardest and longest Freeletics workouts do not take as long as a regular gym visit. Of course, you will get weaker from training to training. Push through it. But make sure to maintain good form and to stay hydrated. Hell Days are mainly a mental challenge. Stay strong, even as your body gets tired. Accept the challenge and give it your all!

So here I am, looking at this red screen that reminds me it's going to be HELL, still wondering how on earth am I going to pull this off. Luckily I'm on vacation so at least I don't have to go to work on top of all this exercise, and I actually can train on a morning and evening session. On the down side, we're fixing the walls and painting the apartment we moved in, so I still got very busy days and I'm end-of-work-year + "extreme makeover: the home edition" tired. 

I planed I'd train on Monday, Friday & Sunday + go to soccer on Tuesday & Thursday, and "rest" on Wednesday & Saturday... Considering I had trained on Sunday that means I'll be exercising 3 days in a row, then 2, then 1. What a week! I do accept the challenge, which I agree, is mainly mental, and I'll certainly give it my all. Wish me luck!

Hell Day #1 is only Dione. I did it in +12 minutes of my PB which is a big time difference. I felt my legs really tired from Sunday's 3x Metis debacle so that slowed me down quite a bit. I'm still incapable of doing the Straight Leg Levers (with the hands on the sides of the body) so I had to give up on the star and do them Hand Helped, putting my hands below my butt. I still have a long way to go, but I'll get there, hopefully sooner than later... Next session is Dione + 1/5 Hyperion. I doubt Dione will be any easier!

Cardio&Strength - W4D4

 Dione: 00:36:53 

Last training of week #4!!! An old acquaintance: DIONE. Yet again I managed to be two minutes slower than my previous time. I don't know what's going on with me. I "feel" in better shape (and I think I look in better shape) but my times do not reflect that... 

What do you think might be happening?

Today I  tried to do the Leg Levers without modifications. I did a few -before I could not do a single one-, but It would have been really hard (almost impossible) to do all 50 of them, three times. My abs apparently are still not that strong because my back kept arching when I tried to do them. It is just SO much easier with my hands under my butt!!! Next time I hope I'll be better prepared and I'll just give it a go, no matter how long it takes.

Week #5 - HELL WEEK - Day 7 / Dione + Metis + Squat Max

 Dione: 00:   Metis: 00:  Squat Max: 

I was supposed to finish the workouts yesterday. The problem is, I had a soccer match and having done Aphrodite the day before, I ended up with a contracted quadriceps. Therefore, I didn't want to push it because I was afraid to get injured. I decided then not to do Day 7 right away. Also I had another match today so I couldn't risk it. With this, I've had two delays on Hell Week, so I don't really know if I should still call it that because the whole idea is to train everyday for 7 days straight. I'm pretty sure though that Hell Week does not consider that one would also be playing 3 soccer matches during those 7 days so... I sort of think soccer makes up for my skipped days (wishful thinking). 

Today the match was really easy (we won 10 - 0!). Before and after the game I warmed up and stretched a bit, but my quad still feels stiff. Of course, in the heat of the moment it does not hurt a bit, but it's after when the tightness kicks in. WIth all that in mind I still managed to score 3 goals =P. Since I have no more matches until Saturday, I can go for it today. I'm not expecting great results but it will still be a done workout.

Day 7 of Hell Week is actually supposed to be the  climax of Hell  with 3 workouts at once. First Dione, then Metis and finally Squat Max.

Week #5 - HELL WEEK - Day 3 / Dione

 Dione: 00:35:21 

Day 3, and it's Dione time again. I think this is the workout I like the less of them all, mainly beacuase it's long and because I get rather frustrated with the leg levers I can't do without my hands off my butt -so I'm getting no star- (also because it's super tiyring to do burpees, jumping jacks and burpees again, two times in a row...). 

Anyways, last night I was exhausted after soccer and the workout, so I ended up sleeping around 9 hours!!! (I didn't have to get up early today, lucky me!) I rested quite well and, to my surprise, I wasn't nearly as sore nor stiff as I tought I'd be. I guess I am getting in better shape since my body is recovering faster than I anticipate. That's always good news, right!?

Today I finished Dione in 35 minutes and 21 seconds, that is a new PB! A whole minute below my previous best time. I'm really proud of that. I really didn't think that I'd beat any PBs during Hell Week, and I'm glad I did. To see improvements, even if they are little, show me that the hard work is paying off, and it motivates me to keep on going. Now I'm excited for tomorrow's workout!

Overall I feel happier and, even if some muscles may be sore from time to time, the pain is generally more due to soccer than to the workouts. I feel physically great and mentally I'm getting stronger. In the past I always had trouble exercising on my own; even if physically I could keep going, mentally I always quitted way too early. Whenever I had a teacher or coach keeping time and/or watching over me I could perform so much better! But now I've found somewhat of my inner strenght. Also, this journal is part of the way I have to force myself to doing the workouts everyday. Even if nobody comments, I feel obliged to do the workout and post about it. I know somebody is reading, and they (you) play somewhat the role of a coach for me. 

Week #5 - HELL WEEK - Day 1 / Dione

 Dione:00:40:50 

New week, new workout plan! This is my last week of the free Freeletics program, and it's HELL WEEK. That means training everyday for 7 days straight with different workouts. Day 1 is Dione or Zeus so, of course I'm picking Dione (cardio).

Today I had Yoga in the afternoon (my sister couldn't make it on Wednesday as we usually do) and a soccer match afterwards. On top of that, tomorrow night I have another soccer match, so I wouldn't normally train under these circumstances... However, since it's hell week, well, let's unleash hell!!!.

I had just started the first round and I wanted to quit. I actually stopped the timer at 1 min 32 secs. After about 10 seconds of fighting my mind I realized that, with all my soccer, I would never have 7 straight days where I could do hell week without having anything else, so this week is just as good as any other.

Since WE NEVER QUIT, I re-started the timer and never looked back until I was done. I was, of course, tired and sore all the way, and it took me 40 mins 50 secs to finish Dione, that is 5 minutes more than my PB. I know I always say this, but today just finishing the workout feels like a success for me because I didn't even wanted to do it in the first place. So even if I would love to beat my PBs every time I train, I am contempt today with my 40 minutes.

Hell week will be certainly hell, but the triumph will definitely be glorious!

Week 3 (still), Day 5 / Dione

 Dione: 00:39:35 

Today was a hard workout. It all started good, and I finished round one in about 11 minutes so I was confident I could finish the whole thing in under 35 minutes and improve my PB. However I wasn't feeling to good and my stomach started to hurt during the sit ups. I felt like puking a couple of times, I don't really know why. Then I felt quite dizzy during the first burpee series of the third round, so I had to do it slower and catch my breath quite a few times. This led to me finishing Dione in 39 min., 35 sec, that is over 3 minutes more than the previous time.

I may not have a new PB but I powered through the nausea and finished the whole workout in under 40 minutes (and without throwing up). I was constantly thinking "we NEVER quit" as I was feeling like puking, and also I was thinking about this image:

I finished the workout in a reasonable time and I feel damn proud of it. I think one cannot expect to be super fine in every single workout. There are days that you just feel worse, and I think it's OK to take a little longer to get the workout done as long as you do it.

In spite of the nausea I felt the overall workout felt "easier", the exercises flowing much better. Burpees are almost a walk in the park and even leg ups are beginning to be less traumatic. I still can't do them fast enough without my hands under my butt, I feel I am close enough though, soon I'll be able to get my Dione star. Tomorrow is the beginning of week #4. I also have soccer matches tomorrow (Monday) and the day after that (Tuesday) so we'll see what this week has in store for me and my workouts...

Week 3 (still), Day 4 / Dione

 Dione: 00:36:22 

WooHooOoW! New PB today, and I've got reasons to be happy.

I finished Dione in 36 min., 22 sec., that is another 3 minutes faster than last time, 6 minutes faster than the time before that and more than 10 minutes faster than the first time I did this workout! I think having a day to rest in between workouts is the key to having such great new PBs. The delicate balance between working out as much as possible but yet resting enough... I think I have to play it a bit by ear in terms of figuring out when it's OK to keep on going and when it's best to take a break.

Today I did the jumping jacks like a maniac, and it payed off. The thing is, even if I sped up quite a bit compared to the previous times, I didn't feel as tired as I did before. It's awesome to see how you improve little by little, even from one workout to the next. I feel great and stronger. Burpees are becoming *almost too easy*. Leg ups are still quite hard, but hey, so were burpees a couple of weeks ago! I'm sure I'll be getting my PB with a star in no time.

 I'm not sure but I think my body hasn't changed much. I want to finish the 5 weeks free training course before I take another picture set and hopefully see some differences... We'll see in two weeks then!

Week 3 (still), Day 3 / Dione

 Dione: 00:39:24 

Well, last week was crazy and I just couldn't do my 4 days of training. I feel a bit bad about that, specially because Freeletics has got me brainwashed into the "I should have no excuses if I want results" thing, but at the same time I think: "I'm human, things happen and I can't help it!" so here I am, trying to make lemonade.

As I didn't quite fulfill my Week #3 schedule, I decided I shouldn't move on to Week #4, so I'll keep on doing Dione this week. In a way that makes me feel like I'm paying the price for not training last week, even if I know it is not the same thing to do 4 HIWODs in a 7 day period or in a 14 day period... I'll, of course, try to do more than 2 workouts this week but I'm already sensing it will be just as hard as last week... Still, I'll give it my best.

My last soccer match was on Sunday so today (Tuesday) I felt quite rested and ready to improve my time. I felt right away that the burpees were coming down easier than ever. It's super nice to realize than in 3 weeks an exercise that was super hard at first is becoming almost routine. Also I was able to speed up my jumping jacks a lot, mainly because I got the hang of the movement better. Still I couldn't do the leg ups without having my hands under my butt... It's now a personal challenge; I must manage to get my hands off so I can get a star on my PB!!! I finished the workout in 39 minutes, 24 seconds, that is an improvement of 3 minutes compared to the last workout + I managed to get below the 40 minute mile stone, so I'm twice as happy. New PB and all, I know I must keep improving.

Week 3, Day 2 / Dione

 Dione: 00:42:28 

So, today was my second day of Dione. I feel that the workout itself is harder than Aphrodite, specially because it involves a suite of burpees -round (n-1)-, jumping jacks and burpees again -round (n)- that get your heart pumping quite a bit! By the end of those three I really don't feel like doing leg ups, and that is for me the hardest exercise of this HIWOD... The reason I don't have a star are the leg ups. I have no problem with doing them with my legs extended, but I must have my hands under my butt, otherwise I bend my lower back and I can't do all the reps. I think I deserve a half star because it's the only modified exercise but well...

I really feel the cardio on this workout, and I'm sweating accordingly! Since I've been doing Freeletics I've been sweating more than ever and it's the first time in my life that I've had salty sweat drops getting into my eyes and making them burn a little!!!

Today I finished the workout in 42 minutes and 28 seconds. I improved my previous time by 4 minutes. Considering that a) the other day I mixed up squats and sit ups + I was tired because I had done Aphrodite (new PB) the day before, and b) today I am well rested and I did the workout properly, I think the 4 minutes improvement is just "OK". I'm ambitious, I know, but I really would've loved getting it done in under 40 minutes. I guess I'll just have to keep doing Dione until I'm satisfied with my time.

On a general note, I'm having a hard time speeding up. The easiest part of the workout for me are the sit ups, but I just can't do them faster! Also I think I could speed up a bit in the jumping jacks but at the speed I am currently going I start feeling sore by rep. 60-65 so I can manage to get to 75 straight away. I'm afraid that if I speed it up too much I'll be sore earlier and in the end it'll be counter productive. Trying to beat yourself is quite hard!

Week 3, Day 1 / Dione + Zeus

 Dione: 00:46:51 #fail 

The beginning of a new week means I get a new workout! This week there are two workouts, (as usual I leave the link); Dione, which is a cardio workout and Zeus, a strength workout. Depending on your goals, one has to choose to do one or the other during this week. In general terms, the cardio workouts are better to improve cardio fitness (duh!) and to loose weight, whereas the strength workouts are better for gaining muscle mass and strength.

I would like to gain strength, lose a bit of abdominal fat and gain some muscle (specially the core) but I guess my main goal is to be fitter for soccer so I chose Dione. Also Zeus is the first workout that requires equipment because it contains Pull-Ups and I would need a bar for doing that and for now I'm training at home so I can't do them. I intend to give Zeus a try a little further down my Freeletics road ;-). That being said, here's Dione:

Dione: Greek goddess 
(supposedly mother of Aphrodite, Zeus being the father!)
also: natural satellite of Saturn

WORKOUT STRUCTURE :

Dione

3 Rounds	Rounds 1-3
Jumping Jacks	75
Burpees	25
Leg Levers	50
Jumping Jacks	75
Situps	50
Burpees	25

It took me a lot of willpower to get through the workout! Since English is not my first language and as it was my first time doing Dione while reading what exercise I had to do next, I mixed-up sit ups with squats (¬¬'). Only in the first round I did 50 squats instead of 50 sit ups, and it was super hard after the jumping jacks. That took me a lot of time, but luckily I figured I was wrong and by round two I corrected my mistake.. Hence my #FAIL tag today. I ended up finishing (barely!) the whole thing in 46 min. and 51 sec, the highest time I've had so far with any workout.

Dione is a long and very intense workout. There are two new exercises this week: Jumping Jacks and Leg Levers. Jumping Jacks are a bit harder than they seem because you have to coordinate properly and get into a fast paced rhythm to get it done quickly. 




Then, Leg Levers...

For my weak core, these are killers! I thought I would have no problem in doing them without modifications, but I was wrong. I can totally do all the repetitions with my legs extended (like in the picture). The problem is my lower back bends and I can barely lift anything if I don't have my hands under my butt instead of next to my butt (like in the picture...) Hence my lack of star in Dione. I'll just have to keep working on this!