"Do you not know that your body is a temple of the Holy Spirit, Who is in you, Whom you have received from God? ... So use every part of your body to give glory back to God..." 1 Corinthians 6:19-20

Monday, May 30, 2016

My Run before all Hell breaks loose.

At 8:15 it was already 72'. I headed towards Laceys house. It didn't take a mile before I was doubly annoyed. My headband was too tight and falling off and I forgot my sunglasses.
The sun was blinding on that stretch of E. Holly rd.

When I reached Lacey, I asked if I could borrow some sunglasses and a headband.

The funny thing was we never really made a plan on what we were going to run. We didn't have a route or a mileage. We had ideas and estimates and we had sunglasses!

After a few miles, I asked Lacey what the plan was. How many miles she wanted to run.
"I was thinking between 12-15." she responded.

I let her pick the route as well. She picked Rattalee Lk Rd, one of the hillist routes we run. I needed the hills but I didn't think my body was going to be a fan.

It was a slow run, a smart run. A long run that was all over the board with pace.
Distance: 14.6
Time: 2:28

Lacey was laughing at how jagged our run was. Hills, interruptions and different opportunities to drink, walk or take a picture.

She was very patient with me. The first part of our run was closer to a 11/mi. But we picked it up as we headed closer to home.

The blessing in this run was my body forgave me enough to be able to run almost 15 miles.

Unfortunately, I was not home more than 10 minutes when Andy got home from his run. He asked me not to go to the hospital to see his dad.
Andy showered and headed right up there. Andys dad had open heart surgery Friday. He is not doing well. He took a significant turn for the worse this afternoon. 
It was hard not being at the hospital.
He is in ICU. Praying his body fights.

Please remember L.D. in your prayers.


Sunday, May 29, 2016

Burning both Ends.

My head is spinning.

My 20th anniversary was May 25th.
My Father in Law went in for open heart surgery this week as well.
Between basketball, coaching cross country and working I feel like I am burning both ends of the wick.
No big celebration for our 20th. We both were totally good with that. Our main priority is being there for dad and mom.

As for training, well, I still have this pain in the butt issue (my Piriformis).  That being said I have taken my miles back after Cleveland in hopes my body will forgive me.
I have stretched it, rolled it, KT taped it, gotten massages and just recently ordered a 30$ roller ball of "Deep Relief" essential oils.
I have been babying my running and I am close to asking someone from church to lay hands on me but I think that may be a little inappropriate.

This week, the heat came in with a bang. I love it.
My Latin skin is getting darker and darker. Running in the heat has been tough, but running in general for me has been tough!
My sleep has been less than desirable. I haven't slept remotely through the night in 5 days. I toss, turn, kick the sheets off, get up, go back to bed and pray. "GOD WHY DO YOU HATE ME!"  Just kidding, but I am thinking that.

This morning I had to get up at 6:30AM to meet Lacey. I should have gotten up at 6am.
I am up at that time 6 days a week, except this morning it felt like I had just fell asleep at that time.

Lacey looked bright eyed and bushy tailed when she arrived at my house. With barely a mile in she got right to business. She intently reminded me that Woodstock is 12 weeks away. I am running Woodstock again. We have a gang of us girls going out there this year. It is going to be a riot.
"Anita....you need to ramp your miles back up...."
My heart went into A Fib. Cloudsplitter..running 5000 feet of elevation..running in the dark..Oct...bears, cougars, getting lost....
Cloudsplitter is the ultimate  goal, 100K. Everything from here to there is part of training. Woodstock included.
Ramp my miles.
Easier to say than do with this butt issue that I have been nursing and even now resulted in me purchasing "Snake Oil" for.

70' degrees as we headed out at 7am sharp. Without caffeine, my body was still stiff, even with rolling and stretching. It was one of those runs you think you are WAY faster than you are. You look down at your watch, out of breath and are like "WHAT?!!"

Distance: 6.3
Pace: 9:08/mi

TRAINING IN THE HEAT, According to Hal Koerner

The goal is to see how my body does on my first double digit run since Cleveland.
Tomorrow it is going to be 82' again. Early bird gets the worm tomorrow.
Praying this body gets back in the saddle soon. I will let ya know how it goes tomorrow.

I took Maw Maw to see Paw Paw, he is buried in front of Ariel. Today was his 93 birthday. I stopped and bought Ariel the biggest flowers I could find. The picture doesn't do them any justice. Beautiful  flowers for the most beautiful girl in the world. It seems like yesterday she left this world. You see two ladies smile..we don't post tears. The ugly drive home, breathless, tear stained, confused, angry, bitter, No..I will hide that with a smile.


Sunday, May 22, 2016

Time to get Serious: Reviews

Quantity has the edge over quality." Hal Koerner

There has been a method to my madness. I had picked 3 marathons to run between the winter and the summer to keep me conditioned to transition into my ultra training.

Disney Goofy Challenge; Half marathon followed by a full marathon.
The Goal was to have fun, run a moderate marathon and knock this off my bucket list! You can tell by my times I was having a lot of fun!
Half Marathon: 2:06
Marathon Time: 4:04:28

Martian Marathon
The Goal to pace Joan for her first marathon at a faster pace. To try a new marathon
Marathon Time: 3:50:24

Cleveland Marathon
The Goal to qualify for Boston. To run a marathon in a new state.
Marathon Time: 3:41:54

Truth be told I am scared to death to run the Cloudsplitter 100k. I have gone back and forth on it. I have come up with a million excuses why it is just not a good idea.
However; I have one reason why I should.
Because I am so scared.

Well now it is time to start grinding my training out. Only one problem, I have a pain in my butt. LITERALLY.

I took this whole week off after Cleveland marathon hoping I would feel like the bionic woman.  
My first official run was this morning.
We were in Mt. Pleasant for my kids basketball tournament. I drove up separately. Andy was watching my oldest son play and I was watching my youngest son in different locations. I asked our hotel for a late checkout and after a disappointing loss Alec and I returned back to the hotel.
I dressed quickly, legs twitching and heart racing with anticipation. I wanted to see if my body forgave me. I wanted to feel the warm sun wrap its rays around me. I was most excited to run somewhere new, I was going to explore Central Michigan campus.

Distance: 4.5
Pace: 8:24
It was a beautiful run. My legs forgave me, my calf snuck in a couple reminders at mile 3. But everything felt good.

The problem wasn't running, it was sitting.
The 2 hour drive home was a real PAIN IN THE BUTT. My right butt cheek tightened up and I almost lost my footage getting out of my truck.
I was still dressed in my running clothes. It was just too lovely out to go home and do laundry. I got back in the truck and picked Lacey up for a second run at Holdridge.

I thought I would try and romance Lacey into running Woodstock in September with a nice trail run.
We took it super easy. I giggled looking back on the trails. She was so focused with a very serious look as she tip toed around the roots and rocks. We laughed at how our brains hurt more than our legs from thinking so hard trying not to fall.
It was so fun but my butt!
Distance: 4.7miles
Pace: 13.04

I purchased this outfit for Cleveland. Too BAD Mother Nature punished us with rain, sleet and hail and I never took the tags off the shorts.
THE HAT however, LOVE LOVE. The bill collaspes and folds perfectly around my head. Unfortunely I have a smurf head and I still had to safety pin the back of it to fit snuggly around my head.

Washington DC was planned before my marathon. With all the miles I would be walking I HAD to have good walking shoes.
I just didn't think I was going to get away with another pair of shoes. The hubby actually took a picture of all my running shoes a few months ago and my CC runners joke around how I have a new pair all the time.
I went into REDFOX OUTFITTERS in FENTON. The guys that own it are awesome. They actually gave me 20% off for coaching! The new location of their business is very hip. The store is a MUST see.
I purchased The Cloud. These are shoes I have never owned before. I wanted to look semi fashionable and still have good functionality. My foot fell in LOVE the moment it entered these shoes. I never had any problems with my feet in Washington DC and we walked almost 25 miles in 3 days.

MOTHERS Day, Andy must have felt really bad not being able to go to church or brunch. He spoiled me with a new Garmin Forerunner 230. I LOVE it.
  • 8hr battery life
  • receives text,emails phone call and other alerts from my phone.
  • Alerts me to help find my phone!
  • tracks my steps, sleep.
And a multitude of other fun things!

When it comes to shopping I love shopping on POSHMARK. Today, Lacey had the CUTEST capris on with an attached skirt. She nonchalantly mentions she purchased them on POSHMARK. I said "NOOO!" WE are the same size and now will be competing for items!
She had a great find, that could have been mine!

So from this day forward I need to get my head in the game. My number of fears outweigh my faith in my abilities. The best way to conquer fear is to be prepared.
However, if anyone wants to go to Kentucky the beginning of October and run 100k with me let me know!


Wednesday, May 18, 2016

Cleveland Marathon Recap.

This Last Week was been CRAZY.

Tuesday, I worked until 3. I rushed to school to sign out the kids I coach for the CC meet in Brighton. Quickly, I left the meet at 6:10 to head home to PACK for Washington DC. I was one of the chaperones for the 8th grade trip. We were on a coach bus leaving at 10pm, driving through the night.

The 3 nights in DC we visited, Arlington Cemetery, Mt. Vernon, the Changing of the Guards, The Capital Building and the White House and the Smithsonian's. We also visited several memorials, to name a few, the Lincoln Memorial, the MLK Memorial, WW2 Memorial, the Pentagon Memorial and we finished our trip off on a dinner dancing cruise that would take us up and down the Potomac.
Needless to say, I was exhausted.  We had walked over 25 miles in 3 days.  I had to ride that bus back home with all the smelly teenagers for 10 hours, in a single seat through the night.  

Yeah, I didn't sleep. It was terrible. We arrived back to the school at 8:15AM.
That gave me 4 hours to try and sleep and pack another bag for my marathon. I had to be over Laceys to pick her up by 12:30 for another 3 hour drive to Ohio.

I was wiped out and living on adrenaline.

We made great time and didn't get a ticket in Ohio, BONUS!

OUR HOTEL. The Hyatt Regency. The main hotel for the Marathon. It was BEAUTIFUL! It was also 3 blocks from the marathon and a 5 minute walk to the expo.

THE EXPO. It was very organized. Not to big that you were overwhelmed. The set up was a little confusing but then I am easily confused.

We settled in for the night about 7:30pm.

39' at the starting line. Sunshine at 8am, with a high of 48.

We couldn't figure out what we should wear. Total girl thing! Between the two of us, we had enough clothes for a cross country team. Weeks earlier, I had actually bought these super cute shorts from Patagonia with a matching hat to wear for the marathon. The tags stayed on the shorts!
We had shorts, compression socks, hats, jackets, vests, regular socks, tank tops and even arm bands. I chickened out with my capris and borrowed Laceys running pants. I wore a hat in case it rained along with one long sleeve shirt, a lightweight pullover and a windbreaker vest.

I was tired and sore. I was not starting out with "Fresh Legs". My shin splints were not an issue. My butt was angry though, my Piriformis had been a real struggle for a few weeks. I stretched, rolled and KT taped my injured areas.  We signed up for a 3:40 pacing group, the butterfies in my stomach were spasming.

We woke up at 5:30am. Coffee, stretching, rolling and a lot of praying.

I loved the way we just had a 5 minute walk to the starting line. This was so nice!

Lacey and I knew that this marathon was going to hurt Really Bad. We knew we were capable of our 3:40 marathon time, only we also knew we were going to need to focus and run no matter what our body was saying. I was scared.

The pavement was wet and large pools of water covered the roads. We were excited to see that it had rained, with hopes the skies would open up and the sun would keep us in good spirits.

Over 12,000 runners came together, both marathoners, half marathoners and 10K runners.

We arrived 10 minutes before the start, with no problems locating out 3:40 pacer.

All smiles we snapped a couple pictures and prayed. I was more like begging and praying.

I hit the START button on my new Garmin Forerunner Andy got me for Mothers Day and run into a small world of HELL.

Lacey and I stayed close to the pacer. Lacey had the pacer band on. For the first few miles she kept looking at her watch, confused. I tried to convince her "Let him do the work, just trust him." Then at about mile 7 she says "We just need to let him do the work, he is right on!"
I wanted to chuckle, even laugh, I wanted to at least smile, and I may have, but I wasn't feeling it.
I felt fatigued from the chute. "Get me to mile 10." I said to Lacey.
Finally, I got a break at mile 9. My body was no longer fighting it. I was back in the saddle, footloose and fancy. That lasted 2 WHOLE MILES!

The sun never came out! The weather was blasting us with all kinds of ugly. From mile 6, the sleet started. Winds attacked us with cold pellets to the face. Mother nature took a change of heart and decided to give us mercy with RAIN! We just couldn't catch a break.
Close to the pacers, I would catch my breath and try to relax. My mind was a battlefield.

MY body really turned inside out at mile 14. I have no clue what happened. I suddenly couldn't focus on anything. I got very dizzy and disoriented. I whispered to Lacey, "Lacey, I am really dizzy." Her eyes got as big as saucers. I didn't want to panic her but I was panicking. My body felt like it was going to collapse, I wanted to stop in fear I would pass out.
"Nita, do you need to stop or slow down?" Lacey asked with concern.
Trying to calm down I replied "No, I just need to get to 20, then I will figure things out."
I just started praying. "Dear God, I know I am a knot head, I know I ask more from you for stupid things like running, but GOD, PLEASE, PLEASE supply me with what I am lacking, which is everything right now!"
Around mile 15-16, OPHELIA came on through my earbuds. Austin my 16 year old and I both love this song. I thought of him, his strength, his commitment, his dedication to basketball. I thought of how much he is always putting in. I laughed as I thought how this song came on around the same mile of his age. I was inspired by my 16 year old to keep my feet on the ground and keep moving forward.
I quit drinking water and drank Gatorade at every station.
I saved my energy and didn't talk much. I ran with one earbud in trying to get motivated by music.
Mother Nature continued to saturate us with hail, sleet and rain. The winds were in our faces. We were looking forward to the turn around in hopes the wind would push us.

I was walking right next to him staring at the water tower "City of Cleveland."

The miles didn't get easier. My hands were clinched in tight balls trying to stay warm. Determination was dwindling. Pain was the screaming conversation in my head. My Piriformis was triggered as I tried to adjust my run.
One of our pacers was talking about her 100 mile ultra. I so badly tried to listen, but straining to hear seemed to deplete precious energy. I was with the crowd but feeling like an island. Alone, isolated by fatigue and discouraged.
I saw the 20 mile marker. "Lacey, GO, meet me at the finish, I cant hold this."
Generously Lacey replied "No, I will stay with you."
I knew she was being nice, I would never ask her to stay with me. She was running so well. This was my 3rd marathon this year. I was initially using this as part of my training for my ultra. This was Lacey big marathon, she was trying to qualify for Boston. I had 5 minutes more to qualify.
"Lacey, Run, Run your own race, Meet me at the end." And peacefully I fell back.

The Last Six miles of SUCK. SUCK IT UP BUTTERCUP.
"Anita, 6 miles, relax, pace yourself" I talked to myself. I tried to control my thoughts with positivity. Except, the only thing I was positive about was the fact that my body hated me with a guttural passion.  
I knew even if I stopped, the pain would not stop, therefore I had to keep running. I told myself water station to water station. I would walk through the stations, grab a drink, take a few steps and go again.
I came too far to stop. I could actually see Laceys blue compression socks about 2/10 of a mile in front of me.
"Keep your eyes on her socks."
I made it to 22, I could still see Lacey.
I made it 23 and I could still see Lacey.
Then 24 came like a lion. It was the dreaded overpass Kris and Rachel had warned me about. It was a high way ramp. A slow dreadful incline. I saw so many runners walking. I couldn't see Lacey anymore. I looked at my watch and wanted to cry. I wasn't going to make 3:45 at this rate. This was my Boston Qualifying time. I wanted to just throw in the towel.
I ran as far as my legs would take me. When I couldn't go any more I walked and counted. "10 seconds Nita, then get up and go." I needed to have an organized plan of suck.
Suddenly this girl came out of no where. She was like a beast as she yelled "COME ON, LETS GO, 2 MILES!" I was stunned as she barked it with such power. As she ran pass me like a Gladiator I was shocked again. "Miss tough as nails" had an accident all down the back of her shorts, dripping down her legs and I didn't have the strength to catch her. I then thought, she is rocking this out, I don't think she cares. Good for her.
The higher I ran up the ramp the worse the weather got. The wind knocked my body around like a rag doll. I looked drunk trying to run. Discouragement brought friends. I glanced up only to see I still had to run over the BRIDGE.
I had a mile left. I looked back at my watch. I looked again, confused I tried to focus on the numbers.
I got excited. I must have read it wrong. I had a mile to go and according to my time it was 3:33. I was not that far behind the 3:40 goal time I had originally planned.
I prayed again. "Lord, I know I can do this, with you, Please give me the strength to fight through."
"I can do this, I can do this" I whispered. I took a deep breath and tried to get control of my broken body. "You are what you think you are."
The last half mile was DOWN the bridge. Turn em' over. I could hear the crowds. Then I could see the finish. I NEVER took my eyes off the finish line. I had no family waiting for me. But I had me. I HAD to Finish for me, I dug deep and pulled out a smile. I smiled with gratitude, "THANK YOU JESUS, I AM FINISHED!"

Lacey was waiting for me with a big hug. I was so glad to see her. She looked amazing. Not like she had just ran 26.2 miles in rain, sleet and hail, winds that sucked the life out of you and an incline that ripped your the muscles out of your legs without remorse.

The Results.

The Bling.

The Last Words.
At mile 14, I wanted to quit. I had 2 miles out of 26.2 miles that I had my rhythm.  I fought a good fight. And by the Grace of God Qualified for Boston. The weather was the WORST I have ever ran in.
Just minutes behind Lacey, we discovered that our pacer had actually banked time to help us with the bridge. This is why I was able to stay so close. They slowed down the last 5 miles.

I wish more people would step out of their comfort zone and experience things that never thought they were capable of. The is where the magic happens. I reminded myself I am stronger than I realize. It is in the mind. You are what you think you are.

Jer 33:3
"Call unto me and I will shew you GREAT and MIGHTY things thou knowest not."


Thursday, May 5, 2016

Why is Quitting so Easy?

"Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize."
1 Cor. 9:24

It is just getting easier and easier to QUIT.
Everyone around us seem to quit, they quit before they even try.
And "TRY" what is that? It looks like empty words, verbal nonsense.
Mediocre goals.
A little effort, a lot less sweat.

If it hurts, STOP.
If its uncomfortable, Bow Out.
If its out of the box, crawl back in.

I get it. I have done it.

Work hard? Sweat? Sacrifice? Commit?


It has just gotten so easy to QUIT.
No one is going to say anything. They will enable you, because no one wants to hurt your little feelings and tell you to BUCK UP!

Wednesday this is how I felt. I WANTED TO QUIT.

Tempo RUN.
Simple in the days I trained shorter distances, TORTURE in this season of my running.
7 miles.
5 miles race pace.

My warm up mile was great, but that didn't last long.

"My God, WHY does this hurt so bad?"
I looked at my pace with discouragement. I was so much faster than this not so long ago.

"Just make it to the next mile, then maybe you will be warmed up.."
I was sucking air like a dying horse.

"Another hill, how can I maintain this pace on flat ground? Now I have to go up?"
My body was strong but my lungs wanted to explode.

"I DID it, 4 more miles at this pace, hmm, maybe I can slow down, or maybe I will just stop for a second and catch my breath...."
QUITTING rings louder than success when success can be altered.
It is so easy in the middle of pain to create a new plan, an easier goal..

"Why am I doing this anyway? What's the point? Is that another hill? How am I going to maintain this pace up that?"
"OH wait, I am almost through another mile, Come on, NITA..GOOO!"
Mini victories help you achieve the greatest of the victories. Keeping your eye on the goal but breaking it up into smaller ones helps you feel less discouraged.

"2 more miles at this pace? The storm is coming, it's starting to rain, my legs hurt, I'm so tired..."
I counted my limitations and grew more and more discouraged.

"SERIOUSLY? I DID IT! I STINKING DID it, another mile, I just have 1 more. I CAN DO THIS. I CAN...I CAN!"
The moment you realize that regret is worse than sweat.

That last mile, I was so exhausted, so thirsty, so tired, I literally went to spit and I spit all over my face. I didn't even have the energy to get my saliva to surge across the dirt road. It just drooled across my cheek.
Mailbox to Mailbox, Garbage can to Garbage can, I broke that last mile up, desperately trying to give my everything. I looked down at my pace and had slowed down. I screamed at myself to dig back in.
"2 minutes, hold on NITA, 2 MINUTES, GRIT IT OUT and GO"

Its just so EASY to quit. No one has to know. No one will ever see. And honestly NO ONE REALLY CARES.

BUT I DO. I CARE. I just can't cheat myself. I am worth the Sweat. I am worth the Effort, I am worth the Sacrifice, the Commitment. I AM WORTH IT.

"I DID IT!" I cried softly to myself. Breathless, I winced, this little cry escaped my lips. I smiled in my pain. "Thank YOU GOD, Thank you."

Last mile easy. It was at this point that I finally felt warmed up. My body was ready to roll. My legs were forgiving. My countenance was joyful. I was consumed with an overwhelming feeling of triumph.

It would have been so easy to quit.
Rather than thinking about your Limitations think about your ABILITIES.
It wasn't about trying to chase the pace I ran last year. It was about trying to push through defeat, discouragement and discomfort. I had a million reasons to justify quitting, slowing down, altering my goal. But when I thought about my abilities, I knew I could do it, I just had to push through.
I thought about my Cross Country kids. Their courage to race, to dig deep, I saw each one of them as they came to the finish line, pure grit. They look up at you and want nothing more than to make you happy. They cross the finishing line with sweat and tears.  
BY GOD, I needed to have that grit, they inspired me to not give up. When I came to a hill, a turn, loose gravel I saw those faces of determination and I chased them.

Sometimes, when you just don't have anything left in the tank you gotta draw out your inspiration from others.

Don't make Quitting so Easy. Your worth it.

Rather than focusing on your limitations Focus on your abilities.

Don't Give UP! There is no Victory there.


Monday, May 2, 2016

Yesterday, Today and somtime not so far off


It occurred to me very early that due to tapering I would not be running 3+ hours. I would have enough leftover time in my afternoon that I could pencil in a nap.
THE DISTANCE: 12 miles
THE BODY: struggling with I believe to be a slight case of shin splints and I think I may have a piriformis issue. Oh the joys of running.  I have been addressing these with Yoga moves  from Claudia, rolling and icing.

THE PREP: I rolled and stretched incorporating "Downward Dog" per Claudias suggestion for my piriformis issue. Turns out Andy started stretching too. Because our communication is so awesome I had no idea he too was running at the same time AND running 12 miles as well.  NOTE: YOGA moves, and husbands should not be in the same room. I looked up trying to really stretch my backside and Andy was smirking like a 13 year old. UGH!
THE RUN: Lacey met at my house after Andy had left solo. We both agreed we needed to really go easy. At mile 3 we came across ANDY by E Holly rd. Like 2 stray dogs we came up behind him. He tried not to laugh as we obnoxiously told him we would run with him.
"NO, NO, I am going really slow..."
We giggled, "OH good, so are we!"
We ran with Andy, annoying him the entire distance. He got a few jabs in at us. Mostly making fun of how we are both injured and it is probably do to our training plan. We tried to explain our theory, or are method to the madness. The more we defended our training the more annoying he got with his smarty pants statements. No one likes a know it all, Andy!
We actually ran intervals with Andy. 5:1. We finished at a 10min/mi.

My Niece Sarah and her sweet little man.
21 Day Fix
I met my niece Sarah at her new apartment. Together we did a workout video, that I am pretty sure she tried to kill me. I AM A RUNNER. My body was so confused on what I was doing to it. 5 minutes in, I was already sweating, whining and complaining, "SERIOUSLY Sarah?!! 20 more minutes??!"
I didn't give up, together we encouraged each other and even giggled at my incoordination. A couple times I tripped myself, getting tangled under my feet, it was pretty funny.
After leaving her, I was just a couple miles from Trader Joes so I headed there for groceries.
The day got away really fast.
I was left with 45 minutes to run.
As I was walking out the door, I heard a voice to give Noble, a friend of ours from church a call to run. Noble is in his early 20's, he asked me if I would help him run a half marathon.
I was shocked when he said he would leave right then to meet me at the track.
The RUN:
We ran strides. Shuffle jog on the curves and about 85% on the straights. We probably ran between 8-10 strides keeping our cadence @about 34-36. The last stride Nobles cadence was 31. I think he is going to do great!
DISTANCE: 5.1 miles
PACE: 9:01

Not So Far Off...
CLEVELAND MARATHON!! Less than 2 weeks away. I'm a little Beat up. But I am trying to Buck up. Very Excited.

LOVED this recovery powder. Mixed it was Stoneyfield organic superfruit yogurt, Pineapple coconut juice and ice.