login
More Manatee Mayhem - 2017 Edition - Closed (Page 10)
-
No new posts
|
 2017-01-05 10:45 AM in reply to: marysia83 |
Master  9705     Raleigh, NC area |  Subject: RE: More Manatee Mayhem - 2017 EditionOriginally posted by marysia83 Hey there!! Happy New Year! Can I still join/come back? I'm sorry for a hiatus - we were moving during holiday break and things got crazy. I want to thank for all inspires and messages during my absence - really appreciate the support. I hope it's not as cold at your place as it is in Chicago today... Crazy! Yup, you're in once you post your bio! I hope that the move went well! |
| 2017-01-05 10:47 AM in reply to: Rileyvb91 |
Master 9705 Raleigh, NC area | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by Rileyvb91 Originally posted by jmhpsu93 My girlfriend caught it from one of her daycare kids, parents really love bringing their sick kids in for some reason o.0 I always say get outside in the cold, your body will thank you by not getting terribly sick haha! Originally posted by Rileyvb91 Originally posted by jmkizer Some nasty flu has been going around, got thoroughly knocked down for awhile o.0 Originally posted by Rileyvb91 I love the freezing cold of winter, I think I should get ready for my first OWS of the year  Really it's nice training after dealing with being sick way too much and boy I gotta whip myself back in shape! I'm glad that you're back to training! I am so glad I work out of the house - it keeps me away from like 80% of those nasty illnesses that people drag into the workplace. I just get the kid stuff from my daughter. My favorite is when kids are too sick for daycare but somehow the parent decided that they really need to be in the office for a half day and bring in the sick kid! ARG! |
| 2017-01-05 10:51 AM in reply to: jmkizer |
Master 7712 Orlando | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by jmkizer Originally posted by Rileyvb91 Originally posted by jmhpsu93 My girlfriend caught it from one of her daycare kids, parents really love bringing their sick kids in for some reason o.0 I always say get outside in the cold, your body will thank you by not getting terribly sick haha! Originally posted by Rileyvb91 Originally posted by jmkizer Some nasty flu has been going around, got thoroughly knocked down for awhile o.0 Originally posted by Rileyvb91 I love the freezing cold of winter, I think I should get ready for my first OWS of the year Really it's nice training after dealing with being sick way too much and boy I gotta whip myself back in shape! I'm glad that you're back to training! I am so glad I work out of the house - it keeps me away from like 80% of those nasty illnesses that people drag into the workplace. I just get the kid stuff from my daughter. My favorite is when kids are too sick for daycare but somehow the parent decided that they really need to be in the office for a half day and bring in the sick kid! ARG! kids are germ machines! |
| 2017-01-05 10:52 AM in reply to: ponderingfox |
Master 7712 Orlando | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by ponderingfox Oh noooooooo! I just realized I double-booked myself over top of my favorite early season sprint! I signed up for the Flying Pig HIM in Cincinnati before they posted the day, and when I check yesterday I realized there was a conflict. Oh well, I might have picked the HIM anyway, but it stinks there is a conflict. I love that little race. It's great to see all the locals again after winter hibernation. So, are you doing Flying Pig or the sprint tri? I ran flying pig in 2015 and had a blast. |
| 2017-01-05 10:58 AM in reply to: amd723 |
| Master 10208 Northern IL | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by amd723 Originally posted by jmkizer Originally posted by Rileyvb91 Originally posted by jmhpsu93 My girlfriend caught it from one of her daycare kids, parents really love bringing their sick kids in for some reason o.0 I always say get outside in the cold, your body will thank you by not getting terribly sick haha! Originally posted by Rileyvb91 Originally posted by jmkizer Some nasty flu has been going around, got thoroughly knocked down for awhile o.0 Originally posted by Rileyvb91 I love the freezing cold of winter, I think I should get ready for my first OWS of the year Really it's nice training after dealing with being sick way too much and boy I gotta whip myself back in shape! I'm glad that you're back to training! I am so glad I work out of the house - it keeps me away from like 80% of those nasty illnesses that people drag into the workplace. I just get the kid stuff from my daughter. My favorite is when kids are too sick for daycare but somehow the parent decided that they really need to be in the office for a half day and bring in the sick kid! ARG! kids are germ machines! I had years of perfect attendance at work before some worked their way in! |
| 2017-01-05 10:59 AM in reply to: johnthecat |
Master 6834  Englewood, Florida | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by johnthecat First run last night since 11/28 after being sick for about 4 weeks. Actually went a lot better than expected. Was able to hold my fast slow for 30 minutes. Still lots of catching up to do. I'm supposed to run a half early February..... Keep going, hopefully it comes together for you. |
| 2017-01-05 11:06 AM in reply to: jmkizer |
| 1731 Denver, Colorado | Subject: RE: More Manatee Mayhem - 2017 Edition NAME: Legal name is Maria; I go by Mary, Marysia and Maryska. I am Polish and have lived in the US for almost 14 years. OTHER SOCIAL MEDIA: Facebook: search for Maria Grabowska STORY: I started with running years and years ago, but it was super tough because I just had a second child and divorced my husband. I also had my training very wrong, so could not really enjoy the running, and could not understand what people liked about it. I wanted, however, achieve something "big", like marathon or at least a half. I think it was because I had "single parent syndrome" (if there is such thing) and I wanted my kids to see me a strong woman who can run a marathon. Fast forward to the year when I actually started triathlon training: it was a year after my co-worker (who eventually became my bff) convinced me to join her in some 5 and 10k runs. After few running races she asked if we should try triathlon. I did not have a bike, and I only swam "don't wet your hair" breast stroke, but I was in. After one year and 3 sprint triathlons in breaststroke I finally learned front crawl and completed 2016 season (including Oly distance) in an awesome freestyle  Triathlon training does a lot to me mentally. It keeps me sane, it keeps me motivated, it makes me doing something for myself. I set a goal and I work on achieving it. My kids are very exciting about my races - all they want is to see a medal haha They are great spectators and wonderful supporters. Outside of sports I work in research administration at Northwestern University, and also study psychology. I love hiking and camping. FAMILY STATUS: I am single and 33. I have two children: Mikolaj (9) and Zosia (7), and two cats: Kicia and Cutie. CURRENT TRAINING: Mostly running until the marathon in April. Will mix with swimming, will start biking as soon as the weather permits. THIS YEAR'S RACES/EVENTS: Half Marathon in April Marathon in April (my first one!!) Triathlons in June, July, and August IF I manage to prepare, I would like to try 50k in December GOALS/OBJECTIVES/DESIRES: I would really like to complete long distance running (marathon and 50k). I would love to improve my pace in all three TRI disciplines. Have some finish times goals, but I am not obsessed about those. WHAT MAKES YOU A GOOD MANATEE: This is a very fun and supportive group. Not only for the sport related questions/issues, but also for any personal life matters. As much as I can, I want to offer my empathy and support, as well as some basic knowledge for the very beginners (hey, I was there a year ago too ) |
| 2017-01-05 11:07 AM in reply to: cdban66 |
| 1731 Denver, Colorado | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by cdban66 Originally posted by johnthecat First run last night since 11/28 after being sick for about 4 weeks. Actually went a lot better than expected. Was able to hold my fast slow for 30 minutes. Still lots of catching up to do. I'm supposed to run a half early February..... Keep going, hopefully it comes together for you. I hope you're feeling better! I bet you will be able to catch up. Just take it easy at least a little bit |
| 2017-01-05 11:23 AM in reply to: 0 |
Master 8249 Eugene, Oregon Bronze member | Subject: RE: More Manatee Mayhem - 2017 Edition Just realized that my steed Red Rover isn't in the bike gallery. Here he is (the red and white Cervelo with lucky elephant sticker), waiting for my disastrous ride into the Twilight Zone at Worlds. I think I have a better picture with Smudgee in his pet carrier riding the aerobars, but that is on my I-pad and was just after purchase, before I tricked him out with pedals, sticker, black roses bar tape, etc. Do we still have a Pet Gallery? Edited by Hot Runner 2017-01-05 11:26 AM (DSCN0365.jpg) Attachments ---------------- DSCN0365.jpg (2556KB - 4 downloads) |
| 2017-01-05 11:38 AM in reply to: Hot Runner |
Master 6834 Englewood, Florida | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by Hot Runner Just realized that my steed Red Rover isn't in the bike gallery. Here he is (the red and white Cervelo with lucky elephant sticker), waiting for my disastrous ride into the Twilight Zone at Worlds. I think I have a better picture with Smudgee in his pet carrier riding the aerobars, but that is on my I-pad and was just after purchase, before I tricked him out with pedals, sticker, black roses bar tape, etc. Do we still have a Pet Gallery? At one point I think I had this: https://goo.gl/photos/HQdz43BBuxQHpV5a9 But I'm not sure how up to date it is. |
| 2017-01-05 12:06 PM in reply to: cdban66 |
Master 7712 Orlando | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by cdban66 Originally posted by Hot Runner Just realized that my steed Red Rover isn't in the bike gallery. Here he is (the red and white Cervelo with lucky elephant sticker), waiting for my disastrous ride into the Twilight Zone at Worlds. I think I have a better picture with Smudgee in his pet carrier riding the aerobars, but that is on my I-pad and was just after purchase, before I tricked him out with pedals, sticker, black roses bar tape, etc. Do we still have a Pet Gallery? At one point I think I had this: https://goo.gl/photos/HQdz43BBuxQHpV5a9 But I'm not sure how up to date it is. Looks like a pet gallery with a couple find the pet in the picture photos! |
| 2017-01-05 12:50 PM in reply to: amd723 |
Master 8249 Eugene, Oregon Bronze member | Subject: RE: More Manatee Mayhem - 2017 Edition The photo of my Smudgee riding the aerobars is still there. Guess I could use the same photo for the Pet Gallery and the Bike Gallery if needed! |
| 2017-01-05 12:52 PM in reply to: brigby1 |
| 812 Katy, Texas | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by brigby1 Originally posted by jmhpsu93 Originally posted by Jet Black Originally posted by brigby1 yeah, not much running and most of it hard seems like a good way to get injured. Tom, I'd just figure out how to get your mileage up first without any intensity. Last winter/spring for ironman build, I got my running up to 40 mpw and all of it at endurance paces. I went out and did a sprint tri for fun before the ironman and ran 6:17/mile. I was floored. I ran 7/mile the previous fall in sprint tris. This would especially be a good plan for you since you're going to do a HIM too, you'll need a rather large base to run well in a HIM. this is following the barryp plan start with this one: http://forum.slowtwitch.com/gforum.cgi?post=2548394this one is all of his posts/articles: http://forum.slowtwitch.com/gforum.cgi?post=1612485Originally posted by ponderingfox Originally posted by jmhpsu93 I had a ton of success using Daniels Running Formula a couple of years ago. PR'd a 5K in Oct @ 22:41 and then again in April the next year @ 21:55, so like 45 seconds. I think I maxed at 25 mpw but the vast majority were in the 12-18 range. I was only doing speed work 1x/week because I was tri training. Increasing frequency to 5x/week really helped me, too, especially resisting injury. I have that book. The mileage for his 5k stuff starts at 40 mpw, so I'd need to figure out how to adapt it. I'm also training for a HIM in May, so I'll be balancing the distance with the intensity. I've worked with his stuff a fair amount too and do like it. I don't always follow exact, but try to pull things from it. I think the race specific plans (while good) can be a bit much for people who aren't really run focused. 3 hard runs a week is very common and that's going to be too much in multiple ways. I had trouble executing it. Somewhere in there he did say that the more priority run is earlier in the week, so with fewer miles it would seem to just do the first one. I think a better option though would be to work with the more general red & blue plans than trying to look so race specific all the time, even if you really only care about the one distance. It's a trap that many can fall into. These are better designed for running year round and have a good amount of mileage plus hard work is only twice a week instead. I think one could swap some of the blue hard work over into the red plan at times too as the red can be very t-pace heavy while the blue will have a blend with more i-pace & some r-pace. I think the race specific plans will go better after executing these color plans first. Possibly several times in a row if you're having more of a run emphasized year (or longer). The race specific seem to be more for converting a decent general base instead of building up like more people may be used to seeing. The Daniels plan doesn't advocate lots of hard running - it has very strict limits on how much to do at faster paces, like 10% of mileage at tempo, 8% at VO2 max and 5% "speed" in a given week - the rest is all slow running. And like Sean mentioned, the first six weeks are just about all slow miles minus some strides. Agree with Ben above, maybe the more general year-long plans would be better. You could also just scale down the other ones and keep to the limits I just listed. Yeah, those percentages are important, and shows where this does take some more reading comprehension to work with these. Don't think it's a lot though. Just more than simply plugging something in or having every single day spelled out for you. Some parts are detailed, but others are more guidelines you have to put together. So it's really great for flexibility. For one I was following before, I calculated around to a minimum of ~50 mpw in order to do all 3 hard workouts as written. And what this means is more for 50 to be fairly normal. Think I saw Sean had done 50 in 3 of the last 4 weeks. This is where the initial 6 weeks of easy would come in. Near the end of this month is when he might start to get going on Phase 2, where the harder work starts in. You're not really building to 50+ in those 6 weeks, you're making sure that 50 is normal. Someone like Adrienne may be able to build back up in that time frame, but she also runs like 3,000 miles a year which averages over 50 per week for the entire year. That's peak miles for the rest of us. And do keep in mind that not making that mileage doesn't mean to scrap the plan entirely. Just to adjust things to make it work within the guidelines. So here would be dropping off entire hard workouts and/or shortening them up to more appropriate amounts. Do note that doesn't say to slow the pace down on them. Sounds very similar to barryp then. Depending on the distance of your race and how fast you are, you will add 1 tempo run a week when you're 12 weeks out from your race. Then also depending on your race and how fast you are you might start to add speed work 8 weeks out from your race. And yes, I added tempo this week. This plot is pretty good. Too many athletes compartmentalize training into an either-or approach. Do you need speed, or do you need distance? You need both. The question is how much of each do you need, and that largely depends on your level of fitness as well as the race distance you plan to run. See the chart below for a graphical explanaition:  Allow me to briefly explain this chart. To put it simply, the shorter your race is, the more speed and less endurance training you are going to need. The longer your race is, the more endurance and the less speed training you are going to need. Somewhere in between the two extremes you will also need a mixture of threshold (those 20 to 60 minute sustained hard runs) and V02max training (efforts at 3K to 5K race pace). What mixture would that be? It all depends on how long it is going to take you to finish a race. The actual length of the race is not necessarily that important, nor is how long it will take you to finish it. It?s really about what energy systems your body will be utilizing while racing, which can be predicted by the two previous variables. I have circled above an athlete who runs about 33 miles a week and is in phase 3 of his training. His goal race is a stand alone 5k, which will take him about 20 minutes to complete. Looking at the chart above you can see that he will want about an even mix of threshold and V02max training, and a good portion of speed work (efforts at 1k to 2K race pace), while still maintaining a large amount of easy running to build the aerobic system (reminder: all of this training develops the aerobic system. The easy training targets it best because you can do lots and lots of it). What?s most important to understand here is that if this athlete was, instead, training for a half marathon, he needs more threshold training and more easy running while requiring less V02max and speed training (look just to the left of the 60 minute mark). If he is training for an Ironman, he will mostly need lots and lots of easy running (speed work to run 10 minute miles? Nah.) . |
| 2017-01-05 1:19 PM in reply to: Jet Black |
| 74 Smithtown, New York | Subject: RE: More Manatee Mayhem - 2017 Edition Woohoo! First workout of the year! .5 mile warmup, 4x .4 .2 downhill fast, back up easy with plenty of walking in between & .5 mile jog back home |
| 2017-01-05 2:32 PM in reply to: Rileyvb91 |
| 1731 Denver, Colorado | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by Rileyvb91 Woohoo! First workout of the year! .5 mile warmup, 4x .4 .2 downhill fast, back up easy with plenty of walking in between & .5 mile jog back home Great job! I just did my first one of the year as well Nothing spectacular, 25 min run, but hey - good start |
| 2017-01-05 2:41 PM in reply to: marysia83 |
| 31 | Subject: RE: More Manatee Mayhem - 2017 Edition I grew up south of Detroit where Paczki day is a true holiday! Now that I am on the west coast I have to make my own |
| 2017-01-05 3:15 PM in reply to: marysia83 |
| 74 Smithtown, New York | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by marysia83 Originally posted by Rileyvb91 Woohoo! First workout of the year! .5 mile warmup, 4x .4 .2 downhill fast, back up easy with plenty of walking in between & .5 mile jog back home Great job! I just did my first one of the year as well Nothing spectacular, 25 min run, but hey - good start Running a lot of hills as a teenager got me to run a 20 minute 5K Seriously hit hills consistently and you will be like the flash! |
| 2017-01-05 3:55 PM in reply to: 0 |
| Pennsylvania | Subject: RE: More Manatee Mayhem - 2017 Edition Oh my...a combination of being busy at work and a new manatee thread with chatty manatees makes it very, very easy to fall behind and look like a bad manatee... I am currently finishing the last mint that was in a bag that my mom bought me at least 7.5 years ago (she passed away in July 2010), I found it as I was cleaning out a desk drawer at work. It formerly was a 'puffy' mint but completely lacks those qualities now. I don't care, I'm eating it anyway and thankfully so far didn't break a tooth! Yup, I'm a bit of a sentimental sap. Hockey practice tonight and maybe a little snow. Edited by melbo55 2017-01-05 4:00 PM |
| 2017-01-05 3:59 PM in reply to: Jet Black |
| Pennsylvania | Subject: RE: More Manatee Mayhem - 2017 Edition Replying to the Trainer Road inquiry... I logged into my account, clicked 'Teams', then clicked on the Manatees of Mayhem link and I can see the recent workouts of the TR manatees. It is a locked, closed group so I would guess who ever created it is the admin and can add people. |
| 2017-01-05 4:07 PM in reply to: bmarsh8386 |
| 1731 Denver, Colorado | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by bmarsh8386 I grew up south of Detroit where Paczki day is a true holiday! Now that I am on the west coast I have to make my own Omg that's awesome! This year I will be making them myself, so let's stay in touch for this complicated process - I don't know how about you, but I will need some moral support |
| 2017-01-05 4:09 PM in reply to: Rileyvb91 |
| 1731 Denver, Colorado | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by Rileyvb91 Originally posted by marysia83 Originally posted by Rileyvb91 Woohoo! First workout of the year! .5 mile warmup, 4x .4 .2 downhill fast, back up easy with plenty of walking in between & .5 mile jog back home Great job! I just did my first one of the year as well Nothing spectacular, 25 min run, but hey - good start Running a lot of hills as a teenager got me to run a 20 minute 5K Seriously hit hills consistently and you will be like the flash! Thanks for your advice! Unfortunately, not too many hills in Chicago area :/ But will keep my eyes open Also, 20 min 5k sounds so awesome...! |
| 2017-01-05 4:10 PM in reply to: melbo55 |
| 1731 Denver, Colorado | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by melbo55 Oh my...a combination of being busy at work and a new manatee thread with chatty manatees makes it very, very easy to fall behind and look like a bad manatee... I am currently finishing the last mint that was in a bag that my mom bought me at least 7.5 years ago (she passed away in July 2010), I found it as I was cleaning out a desk drawer at work. It formerly was a 'puffy' mint but completely lacks those qualities now. I don't care, I'm eating it anyway and thankfully so far didn't break a tooth! Yup, I'm a bit of a sentimental sap. Hockey practice tonight and maybe a little snow. I love the mint story! Have fun with hockey practice |
| 2017-01-05 4:27 PM in reply to: 0 |
| Master 10208 Northern IL | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by Jet Black Sounds very similar to barryp then. Depending on the distance of your race and how fast you are, you will add 1 tempo run a week when you're 12 weeks out from your race. Then also depending on your race and how fast you are you might start to add speed work 8 weeks out from your race. And yes, I added tempo this week. This plot is pretty good. The more I've read into various methods, the more similar they can seem. There are differences, but it's more just bumping the emphasis up or down slightly instead of a whole new thought process. Daniels says he likes 5' VO2 max intervals for being optimum whereas BarryP had 3'. Daniels has the long run at 20-25% of the weekly volume at most. BarryP has 30%. If that's viewed as an upper limit instead of a target or minimum, they really aren't that different. "Mostly easy, sometimes hard" describes the vast majority of things. From there it'll be more which one explain things better to who is trying to understand. Daniels has something that describes well about running VO2 max intervals at the proper pace and duration, including recovery sections. BarryP has The Zatopek Complex which demonstrates about trying to run fast all the time (or a lot), and does so beyond simply saying injury risk. That plot of training emphasis is very nice. Edited by brigby1 2017-01-05 4:29 PM |
| 2017-01-05 4:47 PM in reply to: brigby1 |
Veteran 2842 Austin, Texas | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by brigby1 Originally posted by Jet Black Sounds very similar to barryp then. Depending on the distance of your race and how fast you are, you will add 1 tempo run a week when you're 12 weeks out from your race. Then also depending on your race and how fast you are you might start to add speed work 8 weeks out from your race. And yes, I added tempo this week. This plot is pretty good. The more I've read into various methods, the more similar they can seem. There are differences, but it's more just bumping the emphasis up or down slightly instead of a whole new thought process. Daniels says he likes 5' VO2 max intervals for being optimum whereas BarryP had 3'. Daniels has the long run at 20-25% of the weekly volume at most. BarryP has 30%. If that's viewed as an upper limit instead of a target or minimum, they really aren't that different. "Mostly easy, sometimes hard" describes the vast majority of things. From there it'll be more which one explain things better to who is trying to understand. Daniels has something that describes well about running VO2 max intervals at the proper pace and duration, including recovery sections. BarryP has The Zatopek Complex which demonstrates about trying to run fast all the time (or a lot), and does so beyond simply saying injury risk. That plot of training emphasis is very nice. Sure does... Finer differences just depend on how you define mostly and sometimes, I suppose. Great link and post - thanks. Interesting that BarryP goes on to talk about how someone in tri will eventually break 8 hours in an IM. Post was from '07. He was right again. I wonder what he would say about the specific method(s) that made it possible (something he wondered about then and might actually know now)... Matt |
| 2017-01-05 4:49 PM in reply to: mcmanusclan5 |
| Master 10208 Northern IL | Subject: RE: More Manatee Mayhem - 2017 Edition Originally posted by mcmanusclan5 Originally posted by brigby1 Originally posted by Jet Black Sounds very similar to barryp then. Depending on the distance of your race and how fast you are, you will add 1 tempo run a week when you're 12 weeks out from your race. Then also depending on your race and how fast you are you might start to add speed work 8 weeks out from your race. And yes, I added tempo this week. This plot is pretty good. The more I've read into various methods, the more similar they can seem. There are differences, but it's more just bumping the emphasis up or down slightly instead of a whole new thought process. Daniels says he likes 5' VO2 max intervals for being optimum whereas BarryP had 3'. Daniels has the long run at 20-25% of the weekly volume at most. BarryP has 30%. If that's viewed as an upper limit instead of a target or minimum, they really aren't that different. "Mostly easy, sometimes hard" describes the vast majority of things. From there it'll be more which one explain things better to who is trying to understand. Daniels has something that describes well about running VO2 max intervals at the proper pace and duration, including recovery sections. BarryP has The Zatopek Complex which demonstrates about trying to run fast all the time (or a lot), and does so beyond simply saying injury risk. That plot of training emphasis is very nice. Sure does... Finer differences just depend on how you define mostly and sometimes, I suppose. Great link and post - thanks. Interesting that BarryP goes on to talk about how someone in tri will eventually break 8 hours in an IM. Post was from '07. He was right again. I wonder what he would say about the specific method(s) that made it possible (something he wondered about then and might actually know now)... Matt He still shows up on the ST forums at times. |
|
|
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK