Essential Sports Nutrition


Smoothie article and Is Carb-loading necessary?

I am excited to share with you a fantastic article that was written by Matthew Kadey, MS, RD in the recent June 2012 issue of Bicycling Magazine. On pg 39, there is a "how to" section on creating the perfect smoothie to meet your needs. As a lover of smoothies, it was a privilege to provide a quote in this article (pg 38). I invite you to purchase this issue or subscribe to the magazine (check out the website as well, here).

It's the beginning of the month so you know what that means....another article of mine in the monthly FREE Iron Girl newsletter! I know this topic gets a lot of discussion so I am happy to share my thoughts. Enjoy!

Is Carb Loading Necessary?
-Marni Sumbal, MS, RD, LD/N

A somewhat ritualistic approach for many endurance athletes, the typical pre-race "pasta party" needs little explanation for its purpose. Scientifically proven to boost endurance in events lasting more than two hours in duration, loading strategies vary but the premise remains the same. Effective to increase and saturate muscle glycogen stores in order to reduce risk of exercise-induced hypoglycemia (low blood sugar) and prolong endurance by reducing chance for fatigue, a balanced "carb-rich" diet, while tapering for a big event, may certainly put your body at a competitive advantage on race day.
Carbohydrate selection and timing are key on the days preceding a race. There is no reason to fear the foods that belong in the category "carbohydrates." For a balanced diet of 50-60% carbohydrates, 15-20% protein and 25-30% fat should encourage stable blood sugar levels and provide several opportunities to "fill" your muscles with glycogen on race week. As you taper your training volume, remind yourself that your body is constantly "fueling" for race day and experimentation, racing distance/time, fitness and racing intensity will contribute to how you nutritionally prepare for your race day.
Carbs extend far beyond bagels and pasta. Fruits, veggies, dairy, whole grains and starches are groups of endless options that can be used to fuel your lifestyle. Here's a sample diet (not including water, which should be consumed throughout the day), showing how you can responsibly enjoy a "carb-rich", balanced diet on the 1-2 days preceding your race:

½ cup oats
3 eggs (1 whole, 2 whites)
½ cup berries
1 cup nonfat milk
1 slice toast
½ tbsp nut butter
Total: 510 calories, 68g carbohydrate, 14g fat, 34 protein
¼ cup trail mix (nuts, raisins, cheerios, pretzels)
1 cup mixed veggies
2 cups vegetable soup
1 cup brown rice
3 ounces lean animal or plant based protein (ex. chicken or tofu)
Total (using chicken breast): 558 calories, 88g carbohydrate, 6g fat, 37g protein
1 medium piece fruit
½ cup non-fat yogurt
¼ cup granola or cereal
Pre-dinner snack:
½ small banana + 2 tsp nut butter
Conventional: 2 cups whole grain pasta with meatless sauce
Dinner salad with ½ tbsp oil
Total: 595 calories, 101g carbohydrate, 13g fat, 18g protein
Atypical: Sweet or baked potato with 2-3 ounces lean animal protein (or plant based)
Dinner salad with ½ tbsp oil
1 whole grain roll w/ 2 tsp butter
Total: (using 3 ounces cooked tempeh for protein, 8 ounce sweet potato): 610 calories, 77g carbohydrate, 26g fat, 25g protein
Post dinner snack (optional):
5 dates or 1 package raisins
Total meal calories (not counting snack suggestions): 1763 calories, 266g carbohydrates (60% calories from carbs), 45g fat (23% calories from fat), 80g protein (18% calories from protein)

Marni works as a PRN Clinical Dietitian at Baptist Medical Center Beaches and is the owner of Trimarni Coaching and Nutrition, LLC. Marni is a Registered Dietitian, holding a Master of Science in Exercise Physiology, is a Certified Sports Nutritionist (CISSN) and holds a certification by the American Dietetic Association in Adult Weight Management. As an elite endurance athlete, Marni recently won the 2012 Iron Girl Half Marathon and she is a Level-1 USAT Coach and a 5x Ironman and 2x Ironman Worldchampionship finisher. Marn is a 110% play harder, Hammer Nutrition and Oakley Women ambassador. Marni enjoys public speaking and writing, and she has several published articles in Fitness Magazine, Bicyling magazine, The Florida Times-Union Shorelines, Lava Magazine, Hammer Endurance News, CosmoGirl magazine and Triathlete Magazine, and contributes monthly to, USAT multisport zone and Lava online.


2012 Athens Twilight (spectator) race report - part II

The crowds were 3 rows deep and it was hard to find a spot to watch the action. The local Twilight beer filled the cups of many people around the 1K course and as the women's race came to a close, the music started to increase in volume and you could see the anticipation and adrenaline just firing within the Pro riders.

Not knowing the situation with Karel and his wheel, I finally could breath (albeit, a short and not long-lived relaxing exhale) when I heard Karel's name..and his first ever call-up! (Thanks Sean C. for the video!!)

After 35 VIP riders received their call-ups, the baracades were removed from the other 115 or so riders and the tension started to mount.

Chad does an A-mazing job of announcing, I absolutely LOVE hearing him as a race announcer. As an added treat/bonus to the evening, the course had a jumbo-tron on the other side of the course, as well as another announcer to keep the action exciting for the spectators, no matter where you watched the race.

The clock started and the riders were off.....

As written by David Crowe
"If the racer is still alive at the end of the first lap, and not too far in
arrears, then he must bury his muzzle in the crack in front of him
and hold on for his honey's life. During the first 10 laps, a rider's
pain meter is quivering at the far end of the red zone. He is feeling
the scalding lactic burn in his legs caused by excessive speed. The
fastest riders in the world are uncorking the top-shelf bottles of high-
octane. These merchants of speed know that in the first 10 laps
they can cause an explosion in the field. Over half the field will get
dropped, quit the race or crash in the first five laps. The disco
sprinters want to shred the field and dump as many riders as
possible, now. This leaves fewer to contend with later.
In most criteriums, if a rider survives the first 10 laps, he knows he
will survive until the end. In most criteriums, after the initial frantic,
escape from the Titantic-like frenzied free-for all, there is an ever-
so slight decrease in speed. A small incremental drop in speed can
do wonders for a rider's ability to stuff his lungs back down his
esophagus and recover his runaway breath. But the Twilight is not
like "most" criteriums. In fact, it's most unusual. The speed does
not drop. It is relentless. It is like trying to play chess while your
heart rate is a constant 200 beats per minute. Riders carry out
silent disputations with themselves in the first five laps. See one
grimace; his inner self, the rational one, has just scored with a
cogent point phrased as a question: this is fun?
But these two-wheeled warriors, at least the ones that are left, are
also master magicians, real Svengalis. They've been outwitting
pain for years. Pain, they know, is strong like a bull, but smart like a
tractor. They trick pain; they confuse pain; they endure pain like a
visit from a mother-in-law. They force pain to a back row. And just
when they think everything is under control, the race becomes

A rider is pedaling 37 miles per hour and is struggling to hang on.
He looks up the road and sees a group of four riding away from the
front of the field. He looks down at his speedometer on his
handlebars. He's going 38 now. The four are still riding away. This
can't be possible."

As if the roads of downtown Athens haven't had enough beatings, they were in for a brutal night with 150 riders attacking every inch of this pavement.

The Athens 1K course is a right-turn only criterium with 1 steep climb on the backside of the course, which starts almost immediately after corner #2. I refuse to watch that corner as that is the "hot" corner or AKA "CRASH central". NO THANKS! I like to stand in a crash - free zone (if there is one in crit racing???) for I only want to hear about crashes after Karel finishes a race and is in one piece, safe and sound.

After corner #3, there is a gradual decline to give the legs a few seconds of recovery (and to try to exhale as much CO2 as possible to reduce that oh-so-painful burn from sprinting out of every corner)
 and before you know it, the riders are turning at corner #4 for a gradual climb (not as steep as the backside) to the start and finish.

The first few laps were exciting (like always) as riders are trying to break away, ride solo for some glory (and fame) and to rev up the crowd. Prems were being given away left and right in order to shake up the pack and to make the race interesting for us spectators (Prems are money given to the first rider to cross the line, either in a break or the field and in a race like Twilight, prems range from $100-$500 as an example).

Karel was sitting nicely in the middle of the pack and although he had a nice draft on the wheel in front of him, speeds of 27-30+ mph on a tight 1K course (with 4 corners for every lap) make it incredibly hard to draft "easily". I am always amazed when seeing Karel's power file after these big races - so colorful with so many spikes from his heart rate and power.

Karel told me that around 12 minutes into the race, he made the mistake of looking at the clock. What a depressing moment in such an exciting race when you know that you are racing at your max, your legs are already burning with pain and you have to convince yourself "OK, only 90 more minutes to go."

Karel said that he didn't look at the lap counter until around 46 laps to go.
I remember Chad saying "Alright riders, only 6 laps to go...until you are half way!"

The action was getting fierce by the riders when a 2 man breakaway started to look as if it would stick for the remainder of the race. But, it's Athens and as a 4-time spectator, I know that teams will do everything possible to not let a break stay away - especially if the sprinter on that team in the chase field is not in the break.

Karel was still riding strong, as were Ryan and Eric (Gearlink cat 1 teammates), all staying around mid pack with Karel staying just a few riders in front of Eric and Ryan. Karel was looking really good and with a group of college girls around me, cheering for Karel (made some friends as I was explaining the sport of cycling and crit racing to them) I was feeling really good about Karel making it a 2/2 - finishing Twilight for the 2nd year in a row after 5 total years of racing in this invite-only event.

With around 20 or 30 laps to go (I forgot), I noticed that the chase group was small. Immediately, I knew there was a crash.

I see a dozen or two riders heading to the wheel pit and without seeing Karel, my stomach dropped to my feet. Karel is an exceptional bike handler and although only luck is on your side when it comes to crit racing, I was happy to see Karel in one piece, slowly pedaling along the far side of the race course, stretching his back with his butt out of the saddle.

Karel made his way to the wheel pit and waited til he could join the crowd. Because you can get a free lap for a mechanical, flat tire or crash up until 8 laps to go, I wasn't worried about Karel at this moment but rather just loosing his rhythm, perhaps having his body seize up from go, go, go to nothing and of course, having to dodge any more crashes with only 20 or so minutes left to go.

Karel managed to get back in as he got a big push-off (along with a dozen or so other riders in the pit) from the mechanics. As the field is cruising over 30mph, you can imagine how hard it is going from a crash, to soft pedaling, to stopping, to waiting, to going 30+ mph just to be able to find a wheel before corner #1.

But 4 corners later, I saw Karel - back where he was before the crash, sitting nicely in the middle.

With 8 laps to go, the tension was riding. A lot was on the line for the pro's who were racing for the big win but for me, the wife of a talented and hard working individual who just wants the glory of finishing this notorious crit, I was just counting down the laps and keeping a close eye on Karel.

As written by David Crowe:

"If a rider can hang on and hold out for half the race, something
happens. The demon of self-doubt is put to sleep. Confidence
begins its slow drip into the veins. You don't need to see a rider's
face to know: look at the way he handles his bike. A rider with
confidence does not ride with his fingers over the brake levers; he's
down in the drops, gripping the bars. He's sailing through turn one
in a perfect arc, coming out of the corner in front of the Georgia
Theatre cruising comfortably two inches from the curb, intentionally
coming within centimeters of the heads of the habitués that are
stretched out over the barricade. (No one's ever been beheaded.)
He's smiling. He's entered the Zen-zone. This is special.
If a rider makes it to the end, there is another factor to consider.
Pro teams are expected to win. This is no longer about
sportsmanship and fair play, if it ever was. Riders bump and grind
and jostle for position. Various invectives are hurled. Psychological
tactics are employed. The best sprinters in the world play a
terrifying game of chicken: hit the brakes or hit the fence, take your
pick. Back off Jack! Riders may be at The 283 Bar afterwards
downing a cold beer, but at this point in the race, this is a job. This
is a paycheck. This is thousands in prize money. This is winning.
These boys are living.
The last two or three laps of this race are spectacular. The big
teams are amping up the speed as high as it can be humanly
maintained. The reason: it's impossible for a rider to move up if
he's 20 back and already pedaling at his limit. The disco sprinter on
the team - the one expected to win - is sitting forth, fifth or sixth
wheel. Out of the last corner, the sprinters have moved up and are
now second, third or fourth wheel. These are the spots the winner
will come from. The last 200 meters is simply a stripped-bare
example of sheer speed. Racers look as if they are trying to tear
their bikes apart at the seams as they pull and jerk and twist and
pedal in a violent display of inner angst. They cross the line. It's all
over. All smiles. That was the greatest race they've ever done.
They can't wait to do it again.
Have you ever watched film of mountaineers climbing Everest?
They're miserable. Their teeth chatter like a jackhammer. Have you
heard them speak of their experiences after they return? They can't
wait to go back. They're sick, the whole lot of them!"
7 laps, 6 laps, 5 laps, 3 laps.

At this point, the pace was picking up. Teams were getting organized and the sprinters were bitting their teeth for the moment they have been waiting for, for the past 364 days.

With 2 laps to go, the field was all together and I knew this would be an exciting finish.
A gambler prem was tossed out for the person who wanted the "Dough for the show" and knew if he sprinted for the gambler prem, he would certainly have nothing in the tank for the final sprint. At this point, it's all about the win and tactics for the bigger teams.

With 1 lap to go...the music was pumping as the crowd was screaming. I watched Karel cross over the finish with 1 lap to go and I finally could relax. YIPPEE - I knew Karel was going to be so happy. Exhausted, but happy.

The finish was amazing. Words can't describe what these riders go through but they love it. They breath, eat and sleep this crazy self-inflicting torture and despite being totally exhausted at the finish, most of them have 6 more races to go, with a total of 7 races in 9 days for USA crit speed week...all starting with Athens Twilight. They love this stuff and for me as a spectator - I LOVE watching it!

Thanks Sean C. for capturing this great video of the finish (from a different angle) and for spotting Karel as he rolled over the line.

After the finish, Karel did his victory lap. Beers were being handed out to the riders by the crowd and high fives were being handed out as if the Athens Twilight finishers had each just won the olympic gold medal. Each finisher is treated like a God by the crowd and believe it or not, these riders soak in their accomplishment but still, expect more out of themselves. I suppose the athlete mentality of always wanting more out of yourself is true, no matter the sport, no matter the fitness level.

Karel hydrated with a coke which was given to him by one of his friends and with his head still spinning from doing 320 right hand turns in 1 hour and 42 minutes, I couldn't wait to give him a big hug and kiss.

As I mentioned before, you are instantly "famous" once you finish the Athens twilight crit....Karel gave his autograph to a fan and I just had to snap a pic.

So proud of Karel!! He wanted this so bad and despite being really nervous (as would be expected by any rider doing this race) he pulled himself together and suffered in both mind and body. 

Our friends (and Trimarni coaching athletes) Kenny, Stefanie (and baby on the way) joined Karel and me, as well as my Trimarni nutrition athlete Katie and her hubby Carlos.

Talk about a fan club....Karel's Waycross, GA customers even made the trip to Athens, GA to watch Karel. What a super nice, fun and supportive group!! That's right - Karel has Jacksonville Trek store customers who live in GA..I suppose if you love your bike, you only bring it to the best mechanic in Florida (ok - a bit biased but he is that good).

Talk about the best feeling in the world. Everything riding (literally) up to this main event and by 11pm, FINISHER can be written on the athletic resume.
 Karel had a great race, a great finish but of course, a restless night of sleep.

We always joke the morning after a crit race "I didn't sleep well" says Karel "I kept making turn after turn in my sleep".

Here's a recap and results from the race: (Karel was 50th!!!!)

*A quick update on today's race in Beaufort (after working the morning at the Trek store) - Karel finished 37th out of 82 finishers!


2012 Athens Twilight (spectator) race report - part 1

What It’s Like To Be On A Bike In The Twilight
"The Athens Twilight Criterium is, by consensus, the fastest one-
hour of bicycle racing on this planet. The speed is insane. The
maniacal speed is a direct result of the course - it's a one-kilometer
rectangle that riders can whip around without braking, even through
the corners. If a rider even feathers the brakes, he's (she's) losing
The Twilight is an opportunity for a rider to slap his chain onto the
big ring, open the throttle and flat-out haul arse. The insane speed
is also a direct result of the racers.
These are the adrenaline junkies, the ones with the need for speed,
the fastest guys and gals in the world over short distances. These
lunatics can lean their bikes, and their bodies, around this one-
kilometer rectangle at precarious angles and ludicrous speeds that
defy Sir Isaac's general principles, and maybe one or two of Moses'
ten tenets. Going this fast must be a sin. But if you think this race is
all fun and games, think again."
-Author: David Crowe (article from Athens Magazine regarding the "old" 60K, 1 hour Athens Twilight - passed on to us by our friend James Sweeney)

As a four-year spectator of the Athens Twilight crit, it's hard for words to describe this race.....
So, I'll let a video give you a visual from the action on Saturday evening: Friday:
After our 6 hour drive on Friday, we checked in to our nice hotel (Comfort Inn) and quickly unpacked everything from the car. Campy and I got situated in the room while Karel warmed up on the trainer for the compu trainer grid qualifier. Although there's no easy way to ride 6 loops of the Athens Twilight course on a computrainer (exactly simulates the Athens course includes climbs and descends), Karel purposely did not waste his energy in his computrainer heat. Still finishing with a flush of lactic acid in his legs, he gave a nice effort - just enough to wake up the legs for the real lactic-acid burn on Saturday evening.

After Karel got cleaned up at the hotel, we headed back 1 mile down the road to downtown Athens for dinner - at our favorite Italian restaurant (with outdoor seating for Campy) at De Palma's. Pizza for me and pasta for Karel.

Around 8:45pm, we watched the final heat of 8 riders on the Computrainer  - already the madness was beginning.
Saturday AM:

After a good night of rest, I woke up around 6:15am and headed to breakfast downstairs to grab a coffee and pre-training snack. Legs are finally walking normally after Iron Girl Clearwater Half Marathon and I couldn't wait to let my bike take me for a ride on a beautiful country roads of Athens Georgia. But just one problem for this Florida girl (who does love to ride hills).....

Where are my flat roads to warm-up??

Well, around 10 miles into my 100K ride, I was reminded of the roads at IMWI that I fell in love with and I was totally in my element. A fun ride for distance and not my typical "ride for time" as I was riding the Gambler Athens bike ride course that was planning to start later that morning. The roads were well-marked and loved every single mile and riding by sites like this (Bridge built in 1885 - I rode through it). 

A few hours later, my legs were happily satisfied and I found Karel warming up with his friends Sean and Rad down by the Amateur course, just a few blocks away from downtown. Have I mentioned that I LOVE ATHENS!!! I also enjoyed trying out my new Radar Edge Oakley Women sunglasses which are MUCH lighter than my last pair of Radar's and fit nicely with my helmet. 

The rest of Saturday was spent in the hotel room (for the most part) except for a few trips downtown to see our friends (Stefanie, Kenny and on Friday, Katie A.) and for Karel to pick up his bib number.

Karel and Campy did their share of napping while I worked ahead for my athletes on Training Peaks and answered emails.

Around 5:30pm, we got the live stream of Athens up and running on our computers and enjoyed watching the action from our hotel room just a mile down the road.

Over the next hour, the nerves were building for Karel as well as for myself. It is amazing the adrenaline and nervousness that one can feel....when you aren't racing!! I could barely stomach anything and was keeping my best poker face on to keep Karel calm, excited and confident.

Earlier that day, Karel found out that he was going to get his first ever call - up. Imagine being seated for a race in the top 100 and then being called to the very front of the crowd, standing right next to the professionals. Athens Twilight is the superbowl of cycling races or for better understanding for my multisport readers, the "Kona" of triathlons. You know you are "that good" just to be one of 150 riders to start the invitation-only Pro race but to be called up to the line.....well, thanks to Karel's teammates for all doing the computrainer finals, Karel was able to get a call-up for having 3 teammates in the race.

A call-up will certainly help one out for starting near the front but then again, you first have to overcome nerves to stand amongst the "real deal" professionals. Only 35 riders received an invitation to the VIP tent and for the first time, Karel, from Jacksonville Florida, riding for Gearlink, was going to be given that honor of starting in the front. In cycling - this is a HUGE deal not only for ego's but for good positioning throughout the beginning laps of a criterium.

Around 6:45pm, the hours were ticking away and only 120 minutes left before the start of the main event. Karel was ready to warm-up on the trainer when I heard exactly what you never want to hear before or during a race....

"I have a flat tire!"

Sure, change it if it is a clincher but Karel (and myself) ride with tubulars which are tires that are glued on to the wheel. Karel, being the professional "mechanic" that he is, got out his blue work gloves and glued on another tire, hoping it would be good for the race. You see, changing a tubular is quick and easy and I LOVE having tubulars on my wheelsm. However, changing a flat tubular and putting on another one with a little glue remaining on the rim is just fine to get you through a race. But in a criterium where you are making 90 degree turns with the inside bike pedal nearly touching the ground with every turn, that's a whole other story for wanting well-glued-on tires before a criterium.

Without panicking (again - poker face, I'm sure my heart rate was nearing Z4 just standing there!) I suggested to call our friend Sean who had raced the amateur race earlier that morning. His hotel was on the opposite side of the Twilight course and I knew traffic would be horrible but luckily, I feel like a local and I took a few side streets and 15 minutes later I arrived at his hotel.

Time clicking away, it was close to 7:45pm when I returned to the room. Karel was on the trainer with a spare clinicher wheel (why didn't he use that? Riding a different wheel - not your race wheel - in a race is a completely different feeling for Karel. It's like riding a bike for the first time and being expected to race on it right away) and immediately he got off to swap cassettes and try out Sean's wheel.

At this moment, I was going crazy inside. However, Karel always seems to find a way. I left Campy in the room (earlier decision to not bring Campy to the madness downtown as the 2012 Athens Twilight event was expecting record-breaking crowds...last year 10,000+ people was too much for Campy to handle) and made my 15 minute walk downtown.

I made a few phone calls to remove my mind from this prior situation, hoping that I would just see Karel at the starting line and all would be ok and I could relax...well, relax until the official start of the race.

I squeezed my way through drunk college kids, obsessed cycling fans and wide-eyed kids who envy every athlete on a bike. Karel wanted me to get to the startling line (or as close as possible) to see his call-up and never seeing the start (or finish) of Athens, I managed to get to the very front of the barricades.

After watching the finish of the Pro Women race, my heart started pounding, hoping and praying that there were no more mishaps and I would hear Karel's name - and see him on his bike...with two, safe and glued-on racing wheels.....

More from David Crowe's article (reporting on the old 60K event - still on the same 1K downtown course):
"You see them before the race - glabrous and glistening, heavily
oiled, gliding philosophically on their bikes through the parking lot.
They're wearing a tan fit for a bejeweled and bedaubed country
club wife with a heavily insured husband.
They look cool; they look calm - like an unprepared, but veteran
trial attorney. But look closely: inside they're falling to pieces;
they're coming undone. If you took their shirts off, you'd see: their
brittle torsos are as white as cotton. The tan's a façade. They may
even be smiling now, but as Conway and Loretta would say, "It's
only make believe."
The Twilight averages over 30 miles-per-hour for one solid hour.
This is no joking matter. Does a condemned man rejoice in the
moments before placing his back to the wall and his chest towards
the muzzles of a dozen pointing rifles? It's absurd to think so.
These aren't nihilists. These are disco sprinters (vainglorious fools)
who think getting dropped in this race, in front of everyone, is a fate
worse than death.
These moments of dread and despair before the race feel like a
hundred little rats chewing on the inside of your stomach. In these
worrisome moments, many riders realize that they, like Henry
Fleming, might fling the rifle and head for the hills in a moment of
impending catastrophe - their red badge of courage a poop stain in
their pants.
When a racer is standing at the starting line, he does his best
impression of a relaxed rider. But relaxing when thousands are
staring laser-guided missiles through you ain't easy. And, it's too
noisy to concentrate - this Rabelaisian crowd is cackling like a
henhouse full of lusty roosters. The pretend-unperturbed rider's
heart is actually beating against his chest like a sledgehammer
pounding on a thin tin roof.
Mad Dash
A couple hundred corralled cyclists are bobbing and bouncing like
a field full of insaniatics, waiting for the gate to fall so they can
escape from the asylum. The riders on the front row don't dare look
back; they don't want the riders behind to see the terror raging in
their eyes. Their common consideration? They might be trampled
to death in the very near future.
When the gun finally fires to start the race, a rider sprints to the first
corner as if his life depends on it. It might. It's the maddest dash of
the entire race - the dash to the first turn. If a rider makes it to the
turn first, or near the front, he can hit the throttle and floor it out of
the corner and accelerate down the road with no obstructions.
Clear sailing. If he gets to that first corner too late, its like a bucket
of sand poured into a small funnel; it just takes a little time to get all
of it through. The point: in the Twilight, if a racer comes out of the
first turn too far back, his race is over and it's only 10 seconds old.
Finis. Finito. The End. Good Night, Irene!"

to be continued......