The Rock Arizona

The first type is formed in damp areas from gypsum or baryte combined with sand. Lookouts Geologic Formations.

15 Breathtaking Scenic Views Near Phoenix Urbanmatter Phoenix

6 Unique contemporary.

The rock arizona. Top Arizona Geologic Formations. Meteor Crater is a meteorite impact crater approximately 37 miles 60 km east of Flagstaff and 18 miles 29 km west of Winslow in the northern Arizona desert of the United States. Luxury Vacation Rental.

Arizona and surrounding areas. 940 likes 44 talking about this. Watch Videos featuring on the rocks now.

They are a rounded obsidian volcanic black glass core surrounded by a rough black outer surface. In addition to beer wine and cocktails we will be offering pizza everyday and the Phoenix Coqui Food Truck will be here on the weekends. A stunning vacation rental with space for you and all your guests.

The rock formations known as Desert Rose occur as two distinct types in Arizona. We ask our customers to respect social distancing and to wash hands frequently. A unique and cultural rock of the state of Arizona is called the Apache Tear.

After an attempt to do so in Budapest Hungary with the help of Lloyd Wright son of architect Frank Lloyd Wright was abandoned due to the outbreak of World War II she decided to build. Plus the Desert Dude and other notes. Though The Rock Art of Arizona contains more than 380 color photographs over 130 drawings and numerous charts and maps it goes beyond the usual bounds of a lavishly illustrated coffee-table book.

These are a more delicate flower-like rock formation and are found in only a few locations in the state. Arizona is one of the highest caliber rockhounding states and receives visitors from all corners of the world in search of Arizona rocks gemstones minerals and fossils which find themselves scattered across this geologic treasure trove. Sedona and the surrounding areas are wonderful for beautiful red rock formations amazing sunsets and the calmness o.

The chapel was inspired and commissioned by local rancher and sculptor Marguerite Brunswig Staude who had been inspired in 1932 by the newly constructed Empire State Building to build such a church. Arizona gems and minerals by. Skip to main content.

Located in the Melrose District The Rock is back to deliver great customer service in a welcoming and safe environment. The Rocks Luxury Residence Club. The second type of desert rose is the chalcedony desert rose.

The site had several earlier names and fragments of the meteorite are officially called the Canyon Diablo Meteorite after the adjacent Cañon Diablo. You gotta block to get the rock. Arizonas oldest rocks overall are metamorphosed volcanic rocks including basalt and rhyolite and related sedimentary rocks that now constitute the bottom of the Grand Canyon and formed beginning 18 billion years ago.

27440 North Alma School Parkway Scottsdale AZ 85262 4808898101. Arizona receivers embrace dirty work amid clean slate Perimeter blocking is critical in Jedd Fischs scheme. Arizona The Grand Canyon State is obviously no stranger to rocks and gemstones.

These are rounded black pebbles that are less than a few inches across. See reviews and photos of Geologic Formations in Arizona United States on Tripadvisor. The Verde district at Jerome in Yavapai County also preserves rocks from this period.

We choose each villa with our guests in mind and believe the right villa is key to our guests happiness.

Best Post Run Snack

One of my favorite parts of going on runs is the meal or snack that seems to always follow. The bananas provide you with carbohydrates potassium and magnesium.

10 New Post Run Snacks For Runners Active

Here are some good post-run food options that include both protein and carbs.

Best post run snack. Obviously when you sweat you expunge more than just electrolytes. While this article focused heavily on solids the most important aspect of post-run recovery is actually liquid replenishment. A handful of nuts with a few pretzels GF if needed.

5 Nutritious Post-Run Snack Ideas Apples and Peanut Butter Nuts or Dried Fruit Greek Yogurt and Granola Chocolate Milk Acai Bowls or Smoothies. Your childhood favorite is a great source of protein and carbs. What some may not realize is that the post-workout snack is just as important as the food that is consumed before ones exercise.

Yogurt is a fantastic snack for runners because it provides carbohydrates healthy fats protein calcium and probiotics. Try adding them to your post run food with these recipes. But make sure to use pure peanut butter without additives like sugar or palm fat.

While Im not the best at remembering to have a pre-run snack I always look forward to a post-run. You cant get a much better portable all-natural snack than the trusty banana. Post Run Meals with Beets.

The ideal post-run snack should contain a combo of fast release carbohydrate and easily digestible protein in a 31 ratio of carbohydrates to protein. 7 Granola Bars Its better to make them at home if possible because store-bought is filled with sugar. Go for a light snack such as a banana an energy drink or orange juice.

I may just have this every day. Greek yogurt banana and. If you are hungry after your workout try eating a banana with one or two spoonfuls of peanut butter.

Some ideal options to eat 60 to 90 minutes before your run. They ask whats one things outside of work you spend the most time doing I say Well I spend quite a bit of time training and running so probably that OmG hOw MuCh Do YoU rUn like70milesaweekrightnow can we please move on and then the question ensues. With about 100 calories 24 grams of carbs 4 grams of fiber and 2 grams of protein per medium spud this is a great option to pair with a good source of lean protein such as a piece of grilled chicken as an after-workout snack.

One or two hard boiled eggs and an orange. If having breakfast before a morning run is out of the question then have a small piece of fruit a smoothie a hypertonic sports drink or a healthy energy-rich dinner the night before. You can top your yogurt bowl with fresh fruit andor granola this recipe for healthy granola is my favorite for extra carbs and nutrients.

Think snack not meal to avoid feeling weighed down and rising long before dawn to digest your fuel. Research has shown the nitrates help your muscles use oxygen more efficiently it can also help to dissolve calcium deposits and detoxify. With just 3 grams of sugar these bite-sized KIND.

Best Post-Run Snack Ideas. This is my tried and true snack. The ideal post-workout snack includes protein for your muscles and carbs to replenish energy.

You can grab a piece of fruit a slice of toast with jam or a low-fiber granola bar. If youve just finished a hard running workout then the recommended guidelines are to aim to. Beets and Berries Overnight Oats from RTTF 3.

Raw Beet and Apple Salad from The Clever Carrot 2. Here dietitians share why these nutrients are vital and the best snacks to. A carbohydrate-rich snack 30 to 60 minutes before you start is always the right idea to fuel before your run.

What are good options. 1 bagel with 1 tablespoon nut butter and 1 tablespoon of jam plus half of a large banana. No matter your workout or running schedule most everyone will try to get in at least a small snack before they finally hit the gym or trail.

If youre looking for a more substantial post-running snack add chickpeas a hard-boiled egg or a bit of salmon for an extra protein boost. The window immediately post-exercise is when your body is most able to absorb nutrients which are critical for the body to repair and regenerate itself. 25 Healthy Snacks That Will Fuel Your Runs KIND Minis.

In particular runners need calcium for healthy bones and probiotics for a healthy gut. I like sweet potatoes as a post-workout snack because they are packed with vitamins and nutrients including. Perfectly portable and a great combination of protein vitamin c.

Some of my favorite post-run combinations include the following. Final Thoughts on Post-Run Snacks. Plan small nutritious post-run snacks and meals loaded with carbohydrates and protein.

These are important for recovering from your workout. Be wary of granola bars which tend to be high in sugar.

Ll Bean Archery

Wed love to hear from you. Archery is fast becoming one of LLBeans most popular Discovery Courses for adults and children alike.

Family Archery Set

We also carry just about every gun available.

Ll bean archery. Advertentie Shop New Arrivals Today. If Its Outside Were All In. Visit Ll Bean ArcheryLocated in Freeport Maine.

Feel free to contact us for any archery or gun need that you have. Archery is one of LLBeans most popular Discovery Courses for adults and children making it a great outing that everyone in your family will enjoy. After brief introductions and a safety talk youll learn simple tips about how to correctly hold a.

All of our hunting gear is tested in the lab and field and made for the shared joy of the outdoors. FREE SHIPPING with C 75 Purchase Details CUSTOMER SERVICE 800-349-9130. Bean had developed a waterproof boot which is a combination of lightweight leather uppers and rubber bottoms that he sold to hunters.

Free Shipping with 50 purchase. Advertentie Shop New Arrivals Today. If you do go to Beans in Freeport there are a number of good experienced folks in their archery department.

Learn how to use your LL. Bean archery equipment by watching an instructional video and reading the manual for your new bow. LLBean Stores Were Open for Contactless Curbside Pickup Whether its the gear you need to get outside or the products to stay comfortable and cozy we remain committed to.

See photos reviews pricing and more. Find the best Family Archery Set at LL Bean Canada Our high quality products are designed to go the distance. If Its Outside Were All In.

Expert instructors will guide you in the proper use of a bow and arrow. Do not operate bow set without adult supervisionI bought this LL Bean take down recurve archery set online with no shipping and 10 discount. Bought a set o.

If we dont have it we can get it and get you the best deal possible. It all started with a great idea and a little hard work. Way to go Beans.

We are a full archery pro shop featuring Hoyt Sitka Gear First Lite Wool. Call or email us today to let us know what you think. LLBean - The Outside Is Inside Everything We Make.

Click here for LL Beans description. Mom reports that the folks in the archery department at LL Bean were very helpful and offered for Owen to come in after Christmas to get the basics in their range. Find the best LLBean Junior Archery Set at LLBean.

Today were proud to provide quality products direct to your doorstep through an experience youll enjoy. After brief introductions and a safety talk youll receive helpful advice on the proper technique for correctly holding a bow and releasing an arrow for optimal accuracy and precision. And most of all we hope youll enjoy the products as much as we do.

You know LLBean sells product made for adventure you may not know that we also teach customers how to use it. Our high quality null Archery Gear are thoughtfully designed and built to last season after season. Founded in 1912 by Leon Leonwood Bean LLBean offers thousands of high-quality products at reasonable prices with Free Shipping with 50 purchase.

All made to last and backed by our legendary customer service. LLBean was founded in 1912 by its namesake hunter and fisherman Leon Leonwood Bean in Freeport MaineThe company began as a one-room operation selling a single product the Maine Hunting Shoe also known as duck boots and later as Bean Boots. Find a great selection of archery gear at LLBean.

Find the best Family Archery Set at LLBean. 95 Main Street Freeport ME 04032. Our Outdoor Discovery Schools put our brand into action and bring the outdoors to life with an enticing array of classes trips and tours.

We have a nice selection in the shop along with ammo. Our high quality null Games and Outdoor Toys are thoughtfully designed and built to last season after season.

Best Pre Workout Meal For Weight Loss

Here are some examples of balanced pre-workout meals. The Best Post-Workout Meals.

Pin On Pre Workout Food

Basically you will eat two times as a post-workout meal for weight loss.

Best pre workout meal for weight loss. It is important to take a post-workout meal if you want to lose weight. Plain Greek yogurt with berries and granola The berries and granola provide quick-digesting carbs to fuel your workout and the Greek yogurt. Healthy post-workout meal recipes for weight loss An omelette with avocado spread on toast Oatmeal with almonds whey protein and banana Hummus and pita Cottage cheese with berries Greek yogurt and berries Quinoa with avocado dried fruits and.

Eggs in combination with spinach represent one of the best meals that you can eat after a workout. Jet Fuel Protein Shake. Home Style Protein Pancakes.

Youll notice the first two ideas are shakes the second two are smoothies and the last two are actual meals. Best Post-Workout Meals for Weight Loss A lower carbohydrate grass-fed whey protein powder is going to be the best post-workout meal you can put into your body to maximize results. So the best post-workout meal will have quickly-digested protein simple carbs and not much fat.

For people want to lose more weight its great. Egg proteins have the most effective impact on muscle growth. Rice Cake Peanut Butter Jelly.

Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after exercise. Ideally you should eat a healthy mixed meal which means a meal with carbs protein and fat about three hours before your workout so your muscles have the energy necessary to push through. This calorie restricted diet fills your body with healthy fibers and proteins.

Once you do however youll discover that you have more energy. Spinach contains a lot of iron and phytosterols. If you thought that it is best to eat nothing after a workout to lose weight.

Losing weight is your body look attractive but by doing muscle loss your look becomes cynical. Lean meat on top of whole grain bread. You dont want to put that garbage into your body.

Read - Green detox juice. Fruit smoothies especially those made with almond milk or another low-calorie option. If you want to get the best results out of your training sessions you need to eat complex carbohydrates at least 45 minutes before you head for a workout.

It serves as one of the easiest pre-workout foods for busy morning schedule. Best Pre-Workout Nutrition Eggs. Make sure you dont get a whey protein powder that contains added sugars artificial sweeteners or flavorings.

So aim to get less than 5 of your post-workout calories from fat. When should you eat before a workout for weight loss. A proper healthy well-balanced diet.

Ground Turkey Sweet Potatoes. If Your Workout Starts Within 23 Hours or More Sandwich on whole-grain bread lean protein and a side salad Egg omelet and whole-grain toast. Good options include a turkey and cheese sandwich on whole-wheat bread with an apple and a nonfat yogurt whole-wheat pasta with turkey meatballs and a salad or baked potato stuffed with broccoli low-fat.

Here are a few. In conclusion Best Post Workout Meal For Weight Loss Banana 2 to 3 Carbs Milk 300. If you are fueling for overall performance for an intense athletic event more carbs should be added.

Few slices of apple with peanut butter is the tastier and healthier options to boost your workout. This gives you multiple options so you. When you eat your meals is as important as what you eat.

Finding the right pre-workout combination can be challenging. A glass of chocolate milk is a very easy and surprisingly good post-workout snack. 12 sweet potato.

And after 1 hr of eating that meal now you need to eat the main big food meal which will consist of carbohydrates protein healthy fats multivitamins minerals. Especially when made with low-fat milk it hits all of the important points. Fruit Juice Protein Shake.

Some great pre-workout treats include. Consuming carbohydrates as part of a. The best weight loss drink to get rid of belly fat quickly and naturally.

If youre going through a cutting phaseit may be wise to avoid the carbs and consume a pre workout meal for weight losssuch as chicken. These two meals are very important after your workout. In general a meal around 500-600 calories for a 180lb man 2-3 hours pre-workout should suffice as a solid pre-workout meal during a fat loss program.

You should experiment with the timing to suit your individual needs. However if youre looking to amass some impressive bulkcarbs are one of the best pre workout meals being an excellent energy provider which can stave off fatigue. Best Pre-Workout Meal Ideas Protein Oatmeal Honey.

Dont Miss Your Post-Workout Meal. 12 cup oatmeal sweetened with honey or agave. Best Post-Workout Meal Ideas.

Things To Do In Laredo Tx

Lake Casa Blanca International State Park 3. See more Attractions.

8 Best Things To Do In Laredo Texas Trip101

10 Best Things to Do in Laredo TX 1.

Things to do in laredo tx. See more Date Ideas. Take in a concert at the Sames Auto Arena bust out the binoculars and enjoy some bird watching on one of Laredos many birding trails or take pleasure in exploring some of the museums in town. Lets explore the best things to do in Laredo.

La Posada Hotel 956 722-1701. Stuff To Do Things To Do Animal Care Pet Care Pet Adoption Texas Things To Make Texas Travel Wednesdays - Pet Adoptions at Laredo Animal Care - 5202 Maher Ave Laredo TX - 10 am to 2 pm Wed - Comedy at Mad Hatters - 1901 Ligarde Laredo TX Funny Comedy Mad Hatters Stuff To. George Washingtons Birthday 956 722-0589.

Laredo has an ongoing tradition celebrating Washingtons Birthday starting in January. Meet the renowned and world-recognized Rio Grande Museum thats housed. Thanks to the blending of 2 distinct cultures and the citys colorful history Laredo is a top-rated tourist destination in Texas.

Then the Lamar Bruni Vergara Planetarium is just your thing. San Augustin Plaza 956 722-1382. Believe it or not weve totally listed a lovely variety of.

Types of Things to Do in Laredo Sights Landmarks 12 Fun Games 8 Shopping 6 Nightlife 5 Nature Parks 4 Outdoor Activities 4 Spas Wellness 3 Museums 3 Tours 2 Classes Workshops 1 Boat Tours Water Sports 1 Concerts Shows 1 Traveller Resources 1 Commonly Searched For in Laredo. One of the oldest border crossing points Laredo sits between the United States and Mexico. Explore the Republic of the Rio Grande Museum.

Search for restaurants hotels museums and more. Imaginarium of South Texas is a childrens museum near Mall Del Norte in Laredo. Things to Do in Laredo with Kids 1.

7 Best Things to Do in Laredo Texas Lake Casa Blanca International State Park. Lake Casa Blanca International State Park. The Outlet Shoppes at Laredo 4.

In the San Agustín Plaza in the heart of downtown Laredo is the Republic of. Check out several options in this section of our website that are sure to keep you entertained and on the go and dont forget to share your photos with us on social media using the hashtag HolaLaredo. The Republic of the Río Grande Museum.

Not to mention the delicious foods that they can experience due to their close proximity to Mexico. Things to Do in Laredo 1. Things To Do in Laredo TX.

8 Best Things To Do In Laredo Texas 1. The Republic of. San Agustin Catholic Cathedral 5.

Imaginarium of South Texas. Most of the things to do in Laredo TX. Discover Laredo Texas with the help of your friends.

Search for restaurants hotels museums and more. The Lamar Bruni Vergara Planetarium 956 326-2001. Other popular events during the year include the Laredo Birding Festival in February as wll as the Laredo International Sister Cities Festival during the summer and the Big Bad BBQ Cook Off in November which has quickly become a local favorite.

Lake Casa Blanca International State Park. Things to do in Laredo Texas. See more Golf Courses.

The Outlet Shoppes at Laredo. Even if you wanted something cultural for the kids Laredo can give you Laredo Center for the Arts. Five miles north of downtown is Lake Casa Blanca a reservoir that sits on.

See more Festivals. Casa Blanca Golf Course 956 523-4420. Please walk around the Laredo downtown.

Mall del Norte 2. San Agustin Catholic Cathedral. Cool off this summer in Laredo by visiting Lake Casa Blanca a reservoir that.

The Republic of the Río Grande Museum. First stop after a great couple of days in Mexico.

Frontier Waste Management

Waste Management Company in Corpus Christi Texas. Tai Frontiers goal is to reduce the amount of waste that ends up in the landfill by creating value in waste items such as plastics paper glass car tires and.

Frontier Waste Solutions Keeping Texas Beautiful Frontier Waste Solutions

896 likes 57 talking about this 4 were here.

Frontier waste management. We provide a variety of solid waste and recycling solutions including weekly garbage collection bulk item and brush removal recycling services dumpster rental municipal contracts. Get weekly updates new jobs and reviews. Frontier Waste Solutions Dayton Dayton Texas.

The global waste and resource crises necessitate and give great impetus for better and more sustainable management of waste. Call Frontier Waste Solutions today at 936-258-9035 to schedule an appointment. Waste Management Frontier K2 LLC and FCC.

Dr Aung Myint Maw deputy director of the YCDCs pollution control department said the YCDC does not operate any sorting or recycling departments or facilities. December 10 2020 Ibrahim Shehata. Yet while many laws and policies have been adopted for this very purpose a number of recurrent challenges persist across interventions.

The YCDC claims in promotional material to be using a 3R reduce reuse and recycle garbage management system but Frontier witnessed the city dumping waste without sorting it for re-use or recycling at both landfills. Waste management has been a perpetual problem and is still present in most corners in Egyptian streets and ever since 2012 there was a noticeable fail in the waste management system due to a lack of adequate nationwide disposal infrastructure. Frontiers commercial waste solutions include dumpster service waste removal compactors roll off containers and recycling services.

The city named Frontier as the company with the best value. Increasingly resource and waste streams that once were sent to landfill or incinerated are now reused recycled or recovered. Frontier Waste Solutions North Texas Hillsboro Texas.

Frontier Waste Solutions provides municipal solid waste services to municipal residential commercial and industrial markets. With the growing population solid waste management SWM is becoming a significant environmental challenge and an emerging issue especially in the eco-sensitive Indian Himalayan region IHR. 5 out of 5 stars.

The lack of appropriate SWM facilities has posed a serious threat to the. 550 A Flato Road 178410 mi Corpus Christi TX TX 78405. Council Member Woody Owens and a.

Three companies became the final contenders for the contract. We provide flexible customized services to businesses large and small throughout the State of Texas. Waste Collection Disposal.

Get Directions 361 289-5588. Our trash pickup professionals use years of industry experience to keep your property garbage free. 789 people like this.

Though IHR does not host high local inhabitants growing tourist footfall in the IHR increases solid wastes significantly. We hope you and your families are managing to stay warm during these challenges. Keeping Texas Beautiful One Community at a Time.

If youve been searching for exceptional commercial residential or construction waste removal look no further than Frontier Waste Solutions in Dayton or Houston TX. We are providing updates for Corpus and Houston on the Frontier Waste Solutions South Texas Facebook page. 2492 likes 17 talking about this.

Reviews from Frontier Waste employees about Management. Frontier Waste Solutions provides municipal solid waste services to municipal residential commercial and industrial markets. 8315 Red Rock Drive Cresson TX 76035 888 854-2905.

In the Houston and Corpus Christi markets we have slightly different plans based upon different service frequencies and weather conditions. Every industry has its leader. Frontier Waste Solutions is a fully licensed non-hazardous solid waste and recycling.

1604 likes 6 talking about this. 1592 likes 150 talking about this. Price Range Opens at 800 AM.

803 people follow this. The New Waste Management Law A New Environmental Frontier in Egypt.

How To Start Training For A Marathon

If life does get in the way you get injured or are sick for a couple of days dont try and keep. Training is a core part of preparing for marathons.

Marathon Training 12 Week Running Program Running Challenge Half Marathon Training Plan Running Training Plan

Aim to run 2024 km 1215 miles per week.

How to start training for a marathon. You develop a marathon program and then you can establish a plan to meet this goal. But do not stretch after intense workouts as your muscles are stressed after strenuous activity. To start this beginner marathon training schedule you should have about 48 weeks of easy running under your belt.

Sticking to Your Marathon Training Plan Dont Play Catch-up. Get your butt out the door 3-5 times per week. The Four Building Blocks.

Marathons range from quiet low-key races on backcountry roads to spectator-lined urban races. For an average marathon training plan its usually 16 to 20 weeks long. Newer runners may start with logging.

How to Train for a Marathon Getting Started. Lets start with all of the Beginner Marathon Training Plans. How To Start Training For A Marathon.

My philosophy in regards to marathon training is to keep it simple and focus on your running. Preparing for a marathon is crucial as your body needs time to adapt physically to the pounding that it will be taking during both training and the race. When you feel comfortable with this start setting yourself distances or times as goals to work towards for example running for a mile without stopping or running at the same pace for 20 minutes.

Training for a marathon is a huge endeavor. Tap to unmute. The key to building this running consistency.

Acquire sufficient physical fitness to finish the race. A good plan will include exercises to strengthen your core and your glutes. 8 Essential Strength Exercises for Runners.

Begin your routine with some light stretching. Be aware of your limits. To help you get race ready no matter what level of beginner you may be weve created a modular plan below so you.

Most marathon training plans require you to run 3-5 days per week. The 262 miles in a marathon put you at a significantly higher risk for injury. Its good to think carefully about whats involved with the training.

15 weeks - hundreds of hours and kilometers to then run 422 km in around 4 and a half hours the world average marathon time. The aim is toward how to train for a marathon and successfully execute. Most of these training plans only require 4 days of running as I have seen this to be extremely effective for runners especially beginner marathon runners.

You can start and finish your training cycle in the same pair. Typically you will need to run three to five times a week and increase your mileage as your race day get closer. Choosing a First Marathon.

If it is your first time running find a plan that starts with short distances at a slow tempo utilizing the run-walk method. How to Start Training for a Marathon Your 4 Week PREP Plan. Build the endurance and mental toughness required to run such a long distance.

Learn and practice proper running form. The key to successful half marathon training is consistently putting in enough weekly mileage to get your body accustomed to running for long periods of time. Respect the Neck Rule.

Invest in a good pair of running shoes A good pair of running shoes is key to a good race. You should also be in good health and free from injury. How to Start Training for a Marathon Your 4 Week PREP Plan - YouTube.

Marathon training plans and tips for both beginners and advanced runners. One needs to establish a regular habit of running for 3-4 days a week. A great starting point is to spend 30 minutes walking or jogging four times a week.

Beginner marathon training plans. If you want to train and complete a marathon you have to create an aerobic Marathon base which means that you have to see it as a project where you create a frame and fill it out with the most important elements. Distance speed and elevation change will varybut youll be running more days than youre resting.

If you dont have much experience running marathons then you should start preparing six months before the big day. A marathon mostly is around 42195 kilometres or 262 miles. Especially if youre training through the winter for a spring marathon you may find yourself.

Full marathon training is essential especially if youre a beginner. Its estimated that it takes the average beginner about 15 weeks of training to get themselves mentally and physically prepared for a marathon. Starting a regular strength training program before you start your marathon training will ensure that you are strong well balanced and injury-proofed before you start adding on mileage.