single parent – ultrarunningmom

But I have kids…

September 21, 2015September 16, 2015Nicole Lowe McBrideLeave a comment

Most people have children and children require you to change and adjust your life around them, especially young children. It makes keeping a running schedule a little more difficult. If you’re a single parent, it makes it a lot more complex.

Parents have to be flexible when it comes to getting their daily run in, just like they need to do with other things in their life. As a parent, your life bends and twists around your children. Once your children are older and more independent, it’s much easier to keep a consistent schedule of things you want to accomplish.

Sometimes when you have children, goals have to take a back burner for a while. The needs of our children become our priority, and our desire to finish that marathon or even sleep for eight hours straight through are sidelined.

It is possible to maintain a consistent running schedule when you have children. A supportive partner makes a huge difference, but even if you are a single parent you can get your run in. Here are some ideas on how to do it…

First look at your goals and think about the time it will take to train for a particular race distance. This will depend on the pace you run since faster runners are going to spend less time training. Now look at your schedule and see what you can throw out or where you can squeeze your training in. If you can’t fit in a four hour long run in on weekends once in awhile then you should probably back off your goals.

If your goal is to run 5k’s, 10k’s, or even a half marathon, training during lunch or in the morning before kids get up is doable. I know you’re not a morning person, but give it three solid weeks and you may find that you prefer starting your day by accomplishing something.

A lunch run can be great to break up the day. It also puts you out in the sunshine rather than the dark. Lunch runs can be difficult to maintain on a consistent basis if you frequently have lunch meetings or go out to lunch with friends. Try to find a running group that runs during the lunch hour, either in your office or at a nearby gym or park. Having others to run with, will get you out there on days you have an offer to do something else.

For single parents, a lunch run may be easier than leaving the children during the morning unless they are old enough to not panic when (not if) they wake up and you are not there. When my children were elementary school age, I would make sure my oldest son knew I was running the next morning and what time I would be back. I would write it on a white board with my phone number (just in case he forgot it). If they woke up while I was gone, they called me. I didn’t just go home when they called, it depended on what they needed and how long I had left.

The long run on the weekend will take a little more planning. If you have a partner who is willing to care for the children during your long run that makes things pretty easy. However, make sure you do the same for your partner to have their time away from the children. If you are a single parent, you have to get creative. You can find another parent in the neighborhood who is a runner and single parent one of you could watch the kids while the other runs and switch off weekend days. One of you run Saturday and the other Sunday. This is also useful if both parents run.

Another strategy for single parents is to get up with enough time to finish your run before the children get up. I know this means getting up at like 3:00 am, I’ve done it many times. Keep your run close to your home in case you need to get back quickly and then follow the same procedure as above. Leave a note and your phone number. Have the kids call as soon as they wake up and then decide if you can finish the run or need to go straight home.

Running in circles around your neighborhood for twenty miles is not always a fun run, but it’s better than not running at least in my book. There are things you can do to make it more fun such as listening to an audio book or music. There are great running apps that make running like a game. You can also find a friend to go with you.

Running when you have children can be difficult and you may have to adjust your goals depending on your children’s age and the support system you have. But don’t just give up running, seriously look at your options and get creative. There are so many benefits to your physical and mental health from running to just let it walk out of your life.

Staying Sane

December 10, 2014December 8, 2014Nicole Lowe McBrideLeave a comment

Your kids require you most of all to love them for who they are, not to spend your whole time trying to correct them.

Bill Ayers

In parenting, there is no quitting and failure is not an option. I approach running in a similar fashion. I know it is going to be hard and there are days I wish I could just stay in bed. No one else is going to parent my children and no one else is going to do my run. I do everything I can to make sure I get a good result. I follow my training program. I eat healthy. I avoid over training. I cross train and strength train. Despite all my efforts, it never guarantees I will hit my personal goal. It dramatically increases the possibility of hitting that goal but it doesn’t guarantee it. The thing is, even if I don’t get what I expect out of the run, it doesn’t mean that I didn’t have a successful run. It can be the most amazing run of my life and I still may not have achieved what I had in mind. Having expectations is a good thing, but letting them go and appreciating the beauty of what you have in your hands is even better. We cannot force our children to be mini-me’s.

Parenting is hard work, taking time to rest and recharge will keep you fresh and responsive to your children. Everyone becomes burned out with running and with parenting, especially if you have children with disabilities or special needs. Sometimes you have to let things go that you are not in a position, physically or mentally, to deal with at that moment. Prioritize your goals with your children. What are the most important things they need to know when they walk out of your house at eighteen? They need to be able to care for themselves, prioritize, take responsibility, regulate their emotions, interact with others in appropriate ways, think through things in a rational way, and have minimal cooking and cleaning skills. Some things are not worth the fight and cause more damage to your relationship with your children.

When things are challenging, go out and do fun and novel activities with your children. This helps build that positive relationship and fills the child with feelings of love and being important even when they are having a difficult go at life or with you. When you have a challenging week of running, you don’t walk away. You go out on your favorite route without a time expectation and find that love of running. When things are hard, those moments of love and joy keep our feet moving forward. Set goals with your children, taking extra care in making them challenging but attainable. You can set all types of goals related to grades, behavior, and extracurricular activities. Goals give them something to work towards, something to look forward to. Goals help them improve. Goals that can be measured are helpful in building self-esteem (feeling good about who they are) and self-confidence (believing they can do things). Accomplished goals, give kids and runners something to hold on to when things are building up to what feels like impossible climbs. They provide motivation to achieve that next level.

Discover and explore together. As runners, we explore all the surrounding areas where we live. We explore trails and new neighborhoods. We explore our thoughts and emotions. We discover new things about ourselves around each turn. We discover new strengths and facets of who we are. Children and many adults talk and relax while in motion. Talk with them about what is around them and what is going on inside while you hike through mountains or traverse a new street.

You cannot be a competent parent if you don’t take care of your own needs. Just look at what happens when you are tired or hungry. I know if I’m tired or hungry I’m short with others and don’t want to listen. Everyone gets overwhelmed and needs a break from their kids. Take time for yourself and go for your run, go see a friend, or go on a date. When you come back, you will be able to deal with whatever crazy stunt your kids did while you were gone.

Take a few minutes and just watch your children play. Enjoy them as they grow and discover the world. Even with older children, it is so wonderful to watch them bust out of their shells and let loose with their friends when they think you are not watching or listening.

Running around kids

December 3, 2014November 30, 2014Nicole Lowe McBrideLeave a comment

We do so many things as parents. So many responsibilities on our shoulders: paying bills, working, cleaning house, laundry, grocery shopping, homework, supervising kids, listening and advising our kids, having play dates and being a playmate, and so much more. Prioritizing and scheduling are the keys to sanity and some feeling of control. Sit down and write a list of the top five most important things in your life. Here are mine as an example: (1) Family; (2) Work; (3) Running; (4) Reading and writing; and (5) Social life. Structure your life around these priorities, if something is outside of these things, ditch it. When faced with conflicting schedules remember what is important to you and were it fits in.

Structure and flexibility are essential in parenting children and running. Structure, routine, predictability all of these provide security to children. Children are unable to set their own boundaries and limits. They cannot regulate their own behavior or moods. The adults around them teach these things. Schedules make sure we get everything in and they teach our children to organize and prioritize things as well. When you schedule time in for your family and children, they feel important and loved. As important as structure is for children, flexibility is also important. The unexpected is going to come up, you will have to move things or disregard them entirely. Every situation is different and each child is different. Being able to change your parenting style to your child’s needs is like changing from road shoes to trail shoes.

Parents need to learn to let things go or “don’t sweat the small stuff.” Sometimes we are hung up on things we think are critical in our life, such as house cleaning and yard work. These things are important, but they are not as critical as we make them out to be. I’m not saying live in a pigpen, so you have more time to play. What I am saying is if you are choosing between scrubbing the kitchen floor for the fourth weekend in a row and the kids want to play a game of Clue. Go play, it’s okay, the floor will be there once the mystery is solved.

Ultraparenting

December 1, 2014November 30, 2014Nicole Lowe McBride1 Comment

Parenting has taught me a lot about running, but running has taught me even more about parenting. Both endeavors throw unexpected challenges right before your feet and expect your best effort in return. There are going to be good days, and bad days. You don’t always get to choose which one you are going to have on any given day. You don’t really get to choose the children or runs you have.

Yes, picking a good partner is helpful, having structure, rules and love is a great foundation to build upon, but that doesn’t always guarantee you anything when it comes to kids or runs. Every child and run is individual. You can only control so much of what goes into them.

Although, I cannot promise you will have an epic run if you put all the training in, I guarantee that if you put nothing into parenting or running, you will get negative experiences out of them. The more you put in, the more likely you are to get what you want out of it. What comes out is not always what you expect and in that, lays the challenge and beauty.

Parenting like running is hard and sometimes it hurts. There are many excuses to not take the time to be actively involved with your kids on a day-to-day basis. Everyone is busy working and trying to stay on top of everything they have going on in their lives. Kids are more independent and mobile than ever before. They have more freedom and more time without adult supervision, and many of parents expect them to be more independent and dependable than they are actually ready for, which causes our children to rebel when we turn around and try to set limits on their activities.

All of these are reasons to be more involved and know who your kids are with and where they are. You would never just show up at the starting line of a marathon without training and expect a good result. You cannot throw your children into the world without training and expect a good result either.

Most people are amazed when they find out that I have a seventeen-year-old son and a thirteen-year-old son. “You are not old enough to have a child that age,” is the ubiquitous response. Nevertheless, I am, and I do. Yes, I started early. I was seventeen when my oldest was born. Actually, I never intended to have children in the first place just as I never intended to become a runner and athlete.

Once it happened, I embraced it and have never turned back. I could not imagine my life any other way. I don’t claim to be a phenomenal parent or an expert on parenting just as I don’t claim to be a phenomenal runner or a running expert. I am the first one to admit my parenting flaws. I give it my best, and I never call it quits.

Don’t compare yourself

October 13, 2014October 5, 2014Nicole Lowe McBride2 Comments

I’m a middle of the pack runner. I would love to be at the front of the pack, but I have to balance life with running. Okay and genetics.

I try hard not to compare myself to other runners, faster or slower. My competition is myself and the course below my feet. Why should you shy away from comparing yourself with other runners? Because you have no idea what is going on in their life or their training.

If you are comparing yourself to other runners, what is it that you are really comparing? It’s probably not running ability.

So many things interfere with training and these are not bad things. They are just life. Everyone has to prioritize depending on the cards they have been dealt throughout life.

I love running, but there are things that come before running, my kids and my job. I have to have enough time and energy to parent and be an attorney well after all the running I do. My running has to fit around these two things.

Other things that impact a runners performance which most average runners can’t afford on a regular basis are coaches, massage therapist, nutritionists, and physical therapists. All of these other professionals could boost our running, but we are unlikely to tap into these resources.

We do what we can by asking spouses or friends to act as massage therapists. We use foam rollers and tennis balls to massage ourselves. We read books and blogs about running to modify our training as a coach would. We read about nutrition and buy cookbooks for athletes. We see a physical therapist when we are injured if our insurance will pay for it and if not, we google our symptoms and do what we can with the information we get back.

When I see other runners struggling through the miles, I wonder what else are they carrying? What stresses are they dragging behind them? A divorce, aging parents, disabled children, empty nest, bankruptcy, unemployment, and all the other things that we all deal with during the various seasons of our lives.

Of course you should be proud of your first, second, or third place award, but never forget those you passed because I’m first at the end of every run I finish alone.

Is running selfish?

October 1, 2014September 28, 2014Nicole Lowe McBride1 Comment

I often wonder this, when I’m out for hours running and running. I plan vacations around my races and life at my house is coordinated around peak mile weeks and rest weeks. My race registrations and running shoes are just a part of the family budget.

The conclusion I have come to over and over again is that it is a type of altruistic selfishness, like much of what we do. By improving the lives around us, we directly and indirectly improve our own lives or the lives of those who are close to us.

Running makes me happy, and if mamma ain’t happy, ain’t no body happy. It’s like when the airlines tell all passengers to make sure that their own oxygen mask is secured before helping others, because if you can’t breathe you can’t help others. Running is my oxygen.

Running makes me a better person overall. I think more clearly. I sleep and eat better. I’m more emotionally balanced. I have more patience with others. I don’t get sick very often.

My kids can tell when I’m not running. It takes my oldest, Jazz (17), about three days to figure it out. My younger son, Sky (13), takes a little longer. I’ve had to reduce my miles due to injuries and of course to taper for races and there is palatable difference in the house. I’m a little more short tempered because I can’t sleep and feel like I have electricity running through my veins.

My children never go without something they need so I can run and I try to run when my children are sleeping, besides my races of course, so they are not missing time with me either.

Running impedes on my social life more than anything I do with my kids. I don’t stay up late on the weekends to go out with friends because I have to be up at 3 a.m. to run. I have a special diet and can’t eat at certain restaurants. All my extra money is spent on running so I can’t go to movies or hang out at the bar, or go to the theater very often.

But these are sacrifices I am willing to make. Frankly, I have a pretty addictive personality and there are a lot worse things to be addicted too than running. Or maybe I’m just trying to justify my selfishness.

When it rains, it pours

August 20, 2014Nicole Lowe McBride3 Comments

I hate when old adages settle into your life, kick their feet up on the coffee table, and never leave. This one, “When it rains, it pours,” is only 110 years old and was given to us by the geniuses at Morton Salt. Yeah the salt people.

Its original meaning was positive, however, over the years it has become negative. Morton Salt developed this as an advertisement gimmick. Back before 1911, whenever there was humidity or a rainstorm everyone’s salt turned into a clump. It didn’t sprinkle out in beautiful white crystals over our food or when thrown over the left shoulder.

Morton salt decided to add a few things to salt like magnesium carbonate, which prevents it from clumping. So the slogan “When it rains, it pours,” meant that even when the humidity was high your salt would still come out in beautiful crystals wherever you wanted to toss it.

Currently, it’s used to mean that when one bad thing happens many other bad things follow right on its heels. An English Proverb, “It never rains, but it pours,” means just that and was used in the US and UK prior to Morton.

Personally, I like the Morton version better than the proverb because it gives you a little warning. You know that when it starts raining you should prepare yourself for a torrential down pour. Where in the proverb, there is no warning the sky just opens up and you should have built your ark, but if God didn’t warn you, you’re screwed.

So why the tangent on this? Whenever I think I’m getting ahead financially and have an extra paycheck (because I get paid every other week so twice a year I get three checks in one month instead of two) something comes in and sucks it dry. Every time, it never fails.

I find it rather entertaining at this point. There is a sense of excitement about it.

Extra check in August extra expenses:

Registration for school 300$
School clothing 600$
Court clothing (low carb diet made new court clothing necessary) 200$
Jazz’s car needs new breaks back and front and a few other things 650$

I consider myself lucky that these two events coincided and have in the past as well. Sure, I’m not getting ahead, but I’m not falling further behind either.

This prompted a conversation with Jazz about why he should have an emergency savings account in case the English proverb applies to his life rather than Morton Salt. He is quiet fond of reminding me that he plans to move out in a year. So I try not to waste valuable opportunities like this to teach him a life lesson.

So, what’s with the goat picture? Nothing. The goats make me smile every morning that I run past them because they are always on top of their house.

Thank You Gadget Gnome

July 23, 2014Nicole Lowe McBrideLeave a comment

Graditude:A feeling of thankfulness and appreciation.

Gratitude is in short supply these days. People go through life with a sense of entitlement to all of their basic needs and much more. They walk through life believing that others should step aside for them and provide them with all they desire. I see this in nearly every aspect of my life.

Without my friends and family, I would fall flat on my face more often than not. Even with their help, I struggle at times. I know I don’t tell them enough how much I appreciate their assistance, their ear, and their advice.

We fail to realize how interdependent we all are, especially in this technologically advanced world. In the United States, there are few truly independent self-sufficient people. We depend upon one another for our food, shelter, safety, entertainment, and health.

I have a small garden, but it would not feed my family. I own my home, but I can’t do everything to maintain it nor did I build it. I rely on the police and military to maintain the safety of my neighborhood and country. Movies and books are my primary sources of entertainment. I can be aware of what I eat, and my exercise habits, but if I feel like crap I go to a doctor to make it better.

In this ever increasingly interdependent world, I want to say thank you to all of those who provide those little things that go unnoticed by so many on a daily basis, including by me.

My friend, Gadget Gnome, knows a lot about many different things because he has worn many hats during his lifetime. He embodies all of the typical gnome characteristics: always smiling, welcoming, willing to lend a helping hand, always has the right tools or knows where to get them, and watches out for your best interest.

Treat your Gnomes well so they don’t rebel.

During my inaugural triathlon adventure, he has been a fountain of information. He introduced me to total immersion swimming, watched me swim, and provided advice for my technique. He has given me advice on my cycling and helped maintain my bike. He put together this list of things/gear to consider for a Triathlon for himself, but shared it with me and said I could share it with all of you.

IN CAR:

Pump for bike tires.

Bike tools.

Cash for parking.

CHECK IN:

Registration receipt.

Pre-race food, nutrition, drink.

Identification or Driver’s License

T1 BAG:

Bike shoes (may be running shoes?)

Bike socks.

Bike gloves.

Rear-view mirror.

Sun glasses or riding glasses. Glasses in a case. Have rear view mirror already on glasses.

Aero water bottle.

1 water bottle.

Several packets of electrolyte replacement.

Several GU packets.

Water to remove mud/sand from feet if needed.

Small towel to dry feet if needed.

T2 BAG

ID belt. With number already on it, several GU packets in pocket.

Running shoes.

Running socks (may be socks from bike ride).

Running hat or visor or hair control band.

1 water bottle.

Several packets of electrolyte replacement.

Several GU packets.

OTHER SUPPLIES:

Put these in the transition bag.

Safety pins to put number on belt (they do not always have them).

Sharpie (to put number on if line to long).

Sun lotion.

Bug juice.

Nutrition

Jacket/clothing per weather.

A few bandages.

Spare car key in bag.

Wallet and/or phone (in bag or friend).

Spare swim goggles.

Spare swim cap.

Spare socks.

Some cash.

Paper and pen.

Some bike tools.

Possibly a small brush to clean transition area.

Towel(s) to put on ground to protect helmet and possibly sit on

Flashlight to setup in the dark.

5 gallon jug to sit on and carry stuff

Water bottle to spray water on feet, or bucket to wash in.

Believe the impossible is possible.

July 21, 2014Nicole Lowe McBrideLeave a comment

I never thought I would say this, but I am glad that this week is a rest week. I am dropping my miles by 25% to let my body recover and rebuild. I normally loath rest weeks and try to fit in as much as possible regardless of what is written on my training schedule (not recommended).

This last week, however, has left me exhausted. I was once again the on call attorney for my day job and now hold the record for the most cases to come in over a one-week period. I’m always worried I will miss an emergency call in the middle of the night, so I never sleep well during my on call week. While at the office, I usually get some down time to just wrap my head around what is going on, but not this past week. I was constantly working on some new problem from the moment I walked until after I left for home.

Sky(13) was camping with his grandparents, which would make you think that life was easier since I was short one child, but it didn’t. I tried to get more things done since I didn’t have to worry about leaving him home. Jazz(17) works weekends and spends a lot of time away from home with friends and sports. I track him by text and phone calls.

After work Friday, I went to the store to buy everything to make breakfast pizza (recipe below it’s awesome) for my relay team meeting on Saturday. Once home, I made dinner and the breakfast pizza.

Three bags laid across the floor in the living room, while I gathered all my trigear. Bike helmet, shoes, gloves, and glasses went in one. Running shoes, garmin, hat, race belt, and road ID went in another. Wetsuit, swim cap, and goggles were tossed into the third.

Tossing all the bags into the front of my car, I popped the trunk and pulled the latch allowing the back seat to lie down. My bike slid in without any problems. I went to bed around 11:00 pm. Jazz came home from work at 11:30 pm sending both dogs into a barking whirlwind from under the blanket.

“Mom, can I go to Belle’s (named changed to protect the innocent), it’s her birthday and we are going to have cake and ice cream with a few people,” Jazz asked. Belle is his girlfriend.

“Sure Jazz, but don’t be too late,” I mumble from the dark.

12:10 am Jazz came home, whirlwind of barking dogs began again. Who really needs more than three hours of sleep anyway.

Saturday morning I rolled out of bed at 330 am to get a 25 mile run in. I was out the door by 4:00 am. Finished my run at 8:00 am, I chugged some whey protein and coffee down, showered and pulled on my triathlon suit.

I was supposed to be to Swiss Miss’s by 830 am, but I didn’t make it until 910. We went for a three mile run with Foreman Grill around the park. We had to be back by ten for the relay team meeting.

Left to right: Swiss Miss, Foreman Grill, and me.

Breakfast pizza, an omelet roll, watermelon, muffins, and raspberry pastries were set on the table. Plates were passed around and a silence came over what was a very chatty group only moments before. After shoving food in my face, I went over the rules for our next relay and answered questions.

From there Swiss Miss and I drove up to East Canyon reservoir, so I could try out my wetsuit. The beach was crowded with kayaks, paddleboards, and people. I realized that there was nowhere for me to be able to practice the transition from swim to bike and bike to run.

I pulled on my rubber duck suit and the shiny new bright yellow swim cap Swiss Miss bought for me. She wanted to be able to see me in the water oh and the boats needed to see me too. Having never done many open water swims, I had not realized that a bright colored swim cap was important. Duh!

I swam back and forth in the swim area of the reservoir for about an hour dodging children, paddleboards, kayaks, and a bunch of teens on a ginormous blow up island with slides. Two hundred other swimmers will be getting in the water with me at Spudman Tri, so the obstacle course of boats and people was great practice.

After the swim, we met up with some other friends and went downtown to try to ride the Slide the City 1000 foot slide set up in the middle of the street. Image at KSL.com

Unfortunately, you had to have tickets and an appointment to be able to slide. Not knowing we needed them, we were unable to slide. We will have tickets for next year.

Swiss Miss wanted to do some shopping so we walked through the mall and then went to the sidewalk sale to have unicorns drawn on our arms. That’s me smack dab in the middle. Why Unicorns? Because you have to believe the impossible is possible. This was the second unicorn of the weekend for Swiss Miss and me.

I finally got home around 7:00 pm made dinner and crashed.

At 4:30 am I got up and ran 15 miles, loaded the dogs into the car and drove 4 hours to pick up Sky from my parents. I had lunch with my parents and realized how much I needed a break in the quiet of the mountains listening to the wind blow through the aspen trees, the river rumble over the rocks, and the smell of the pine trees.

Sky and I finally got home at 6:00 pm, I made dinner, and enjoyed my youngest son’s company, which I had missed for the past five days.

Breakfast Pizza

1 lb pork breakfast sausage

large tomato chopped

2 scallions chopped

1/2 cup chopped mushrooms

3 eggs whipped

1 cup smoked gouda cheese

Directions: Turn Oven on to 350 degrees. Press breakfast sausage into bottom of 8×8 baking pan. Dump whipped eggs on top. Sprinkle with tomatoes, mushrooms, and scallions. Top with cheese. Bake for 20-25 minutes.

Labor and Deliver don’t make you a Mommy

July 10, 2014Nicole Lowe McBrideLeave a comment

Getting pregnant and giving birth do not make you a mommy. Many mommies never go through these experiences, and many women who do go through these experiences repeatedly never become mommies.

July 10 is my oldest son’s birthday. In a sense, it is also my birthday. It was the day I was reborn. The day he gave me a reason to reclaim my life. His gift was much greater than mine.

Some people believe that being a mom is instinctual. Maybe it is for some animals, but not for humans. For human’s, it is a choice. A choice one must make every morning upon waking.

Today I will love you more than I love myself.

Today I will put your needs before my own.

Today I will sacrifice my desires for yours.

Today I will work my fingers to the bone to see you smile and hear your laughter.

Today all that I do, I do for you with no expectation that you will provide something for me.

All birth parents love their children, but it is not always enough to overcome their own demons of addiction and violence. I have come to understand that love does not conquer all the dark and challenging things. In my corner of the universe, birth parents choose partners, drugs, gangs, fetishes, crime, and violence over their children.

Some will argue that it is out of love that a birth parent makes the choice to not be a mommy because they know that they are unable to do so for such and such a reason. I am not saying that relinquishing one’s parental rights to a child for adoption is not a noble and loving act because under many circumstances it can be. I have the utmost respect for a person who recognizes they are not in a good place to be a mommy or daddy and chooses to provide a better life for their child.

Through their choices, some parents cause irreparable harm to their children, who are drug along for the ride. As parents, all of our choices affect our kids, even the small decisions have a ripple effect. But most especially the big ones such as who to allow into our lives and the lives of our children.

Mommies are the gatekeepers for their children, twenty-four hours a day. We filter the world, its people and ideas, that come in contact with our children. As our children grow, we stand guard alongside them and then we hand over keys to the gate. Our children learn who and what to allow in and to deny based upon our prior decisions.

So guard the gate well.