News update for the 7th, Universal Life - Cyprus Ultra Marathon - May 26th 2018.
Bigger - Better - More Fun! May 26th 2018. Save the date!
We hope to see you next year, Vasa Kellakiou, beautiful Limassol, Cyprus!
It was beginning of 2015. It was a cold, rainy day. Just another winter day in Ireland. I was surfing the Internet, reading any interesting articles about running that I could find. And then I made myself a cup of hot tea, sat down on a couch and started dreaming again about... Badwater 135. Race of my dreams - 135 miles in the hottest place on the Earth. At that point of time I've been running ultras only for 2 years. But being an over-ambitious person, feeling good with going long distances (I've already finished few times as one of first 3 women) and finding a wild pleasure in pushing myself to the limits, I didn't see anything in this dream that I wouldn't like to face. However, the costs associated with this race.... flights, renting a van, fuel, food for the crew, ice, cooler boxes etc. When I made an estimation of expenses I was looking at roughly USD 10,000. I didn't want to give up on everything, any other races I could do and places I could see to save every penny for a few years just to spend on this one race. Maybe I will have a possibility in the future. So for now I was looking for a similar challenge somewhere in Europe. Some evenings spent searching the Internet - and I found it!! Cyprus Ultra 135. According to the race organisers one of the toughest in the world. The same distance as Badwater, hot weather where you will find no shade, but being less lucky you may meet a snake (as there are 7 different snake species in Cyprus, one of them venomous). The first edition took place in 2012 and... no one managed to get to the finish line. Next year one person has done it - Gilbert Gray from USA. And another year the first ever woman completed the race - Mimi Anderson from the UK. Up to this year only 7 people did it. This sounded like a challenge - "OK, I'm in" - I decided.
I’ve been to Cyprus in 2013 to run Paphos marathon. Marek, my husband, has ran there his first ever half-marathon. He was quite new to running back then and yet he did it below 2 hours, which was amazing. Another year we have visited Crete, inspired by interesting article in Travel Geographic magazine. We knew that this time it will be a great journey as well. Greek are amazingly kind, friendly and open people. It is not fake kindness dictated by market rules, to encourage tourists to spend their money. They are just honest, nice people. They would give you a piece of heaven if they only could. It is “xenia” (Greek: ξενία, xenía, meaning "Guest-friendship"). It is a concept of hospitality, generosity and courtesy, which tells to treat your guests and neighbours the best you can. It takes roots from ancient beliefs in xenios Zeus, who commanded humans to do so. And despite of the fact Greece is a Christian country from a long time, this concept of xenia remained alive until these days as tradition, carried on from generation to generation. And you can feel it just about everywhere. Besides, Greek food is in my opinion one of the best in the world. Why? It’s because food there is natural and healthy. You will not find fast foods and pizzas around every corner. In local taverns the menu does not have twenty pages listed with fancy dishes. Fresh salads, olives, pitta breads baked locally, olive oil pressed by farmers and their halloumi cheese, thick yogurt made from goat milk, honey, nuts and loads of fruits that smell so fantastic!! And oranges…….. oh, I admired their sweetness at the checkpoints on the race route.
Way up to the church.
Yes, the route. When I was looking at the pictures that the organisers put on their Facebook web site it didn’t look scary at all. Nice, wide trail road with some easy hills. It’s true that they warned that some of the uphills are really steep, but who would care? I don’t think much when it comes to another running adventure, I just go for it. Well, at least when it comes to running. It’s good that in other areas of my life I have some more wisdom. 10 laps, each around 20k and then one small loop of 9k to make it to 217k. “I can do this” – I thought. Last year I made the 240k mountain race in Poland. There were real mountains with total gain/loss of approx. 15,000m. That race finished only 41 people out of 63 and 3 women out of 6. And I was the only lucky girl to finish within my age group. So why I wouldn’t finish the Cyprus challenge?
We invited my parents to join us for this event. Firstly, because they did a great job supporting me on my 240k race and, secondly, to let them see some piece of the world. And Cyprus is one of the most amazing and beautiful places I’ve been to. They deserved to see it. They came on Wednesday 17th May with Marek and I joined them the next day, actually late evening. The original plan for me was to come three days earlier but because I changed jobs in the meantime, I had to change my plans as well. So much of acclimatisation – well, all I could do was to go few more times to sauna the last week before the race and so I did. The following day was to organise last shopping – fruits for the race, some pasta with tomatoes and water of course. Nothing new, no experiments. Just things I would normally have – watermelon, bananas, dates, grapes. I base my nutrition mainly on fruits, and when I need more energy, I would have some egg-free pasta with tomatoes or rice. There will be a bit more about my nutrition later on. And then the most important part of pre-race preparation – go to sleep early. After all there was around 40 hours being awake and moving ahead of me.
The next day, fresh and cheerful, I showed up at the starting point in small village Vasa Kellakiou. A local preacher celebrated a short service during which he blessed us and the hills with beautiful singing of Greek prayers. It didn’t matter that I haven’t understood the word. His strong, melodious voice was rising into the air, and spreading around trails… the atmosphere was just amazing. After the service there was a half an hour for the final preparations and at 10:00 – START. There were a few other distances beginning all together – 100k, 50k, 21k and 10k. And so for the first two laps it was quite loud and amusingly. Runners greeting each other and shouting funny things to each other, all excited with this great adventure and full of energy – at least at that stage. But then other races have finished and I found myself to be alone. And that is where my race starts, I love to run alone. I like to sink into my own thoughts, my own rhythm, focus on how I feel and what I need on the next checkpoint. I don’t like talking much when running. The first bursts of laughter and jokes are fine but then I need to be by my own. I can talk after the race, sipping a nice coffee. But being in the race, I don’t waste energy for talking.
Just after the first lap I had no doubts this will be harder than I thought. The hills that looked so innocent in the pictures began to reveal their secrets. Two of them were indeed so steep that I had to walk them up. And there was nothing on flat, only up or down. The weather was sunny and hot but on the open sections there was some wind that allowed to cool down a bit. And I was looking at the trail to see if there are any snakes, praying not to meet one. And that how the first day went by. The night was calm and warm with no crisis. I took a one hour nap just in case, as I decided I have some spare time to do so. The second day was supposed to be really hot and dry. And that's how it was. When the morning came Marek informed me that 3 people already pulled out. There was supposed to be 12 of us for this distance but at the end 8 lined up. And I was the only woman starting this year. I knew that if only I finish I will be the third woman ever who completed the race, and the second in hot weather. There were 2 of us signed up but the other girl unfortunately couldn't take part due to an injury. That's a pity there wasn't a women competition but at least I could just take it easy, enjoying the scenery and atmosphere. All the people in the base camp were cheering for to the very end me and that was brilliant!!
When the second evening was coming up I still had "only" two laps and the small one. Roughly 50k to finish this. But during long events like that I never think of the distance. What’s the point? To stress myself out? I just go as I can, that's all. The less I think the better off I am. It was all going well. During the day I took three more 15-minutes car naps while my crew was preparing drinks and food. Eating was going fine... up to now. A few kilometres into the 9th lap I heard some loud cheerful noises from the distance. That were the first two finishers with amazing time just over 35 hours!! Then one more man has finished but I haven't met him at the finish line. The finish - so close and yet so far. The temperature has dropped and I found troubles eating and drinking. I've never experienced anything like that before. Yes, it happened many times that I couldn't eat solid food but at least I took some calories in drinks. I asked for a soup. The first portion was good, but after the second one I thought I would throw up. I decided to force myself to drink just as much as absolutely necessary. Two laps - I'm not giving up now. Not an option. Michael (the race director) and Eva (one of the supporters) checked up on me at one point and gave me some electrolytes. That helped a lot. I was sailing through the night although at that stage my legs were weak. I was running/ jogging/ walking... didn't matter, just to keep going. When the sun was coming up it was only the small loop left. In my thoughts I was saying goodbye to the hills, to lizards that kept me a company and the big church on the top of the highest hill of the race, where was a garden with cold water. I used it to cool down at each lap. What a moment of relief!!
Coming to the finish line I grabbed the Polish flag and happy as a kid, I crossed it after 45hrs and 10 minutes. Congratulations, photos, sparkling wine that I opened with a loud "bang!!" and that my dad poured to cups for those who wanted to make a toast, exchanging national flags with Vasa mayor as a sign of friendship... amazing emotions. It’s been a month since the race has finished and I still have these wonderful memories… of the sunshine, trails, kindness of the supporters, silence on the course, warm nights that were passing so quickly, baked potatoes from the fire (thank you Nicola) and so much more. This will stay with me for ever. This is what’s important – not only completing the challenge but the experience.
On the private side this was also a reward for my efforts. And I'm not talking only about trainings that I've done, as it’s quite obvious you need to prepare for such a race. I mean my battle with eating disorder. When I was just 12 years old I made a friend with Bulimia. She was the fake friend though. And for all my school years another one joined our pack - Depression. Mrs D. gave up after few years of pulling me down. And the final goodbye I said to her thanks to my husband. This wonderful man taught me how to think positive and he calmed down many of my storms. He's very patient himself. I guess this reflects what he does. He's into triathlon where cold thinking and patience is the key to success. I'm more emotional and like to work through my fire that burns inside of me. This leads me to push myself for long distances or run, jump, fly through mountains. Anyway, there was still Mrs B. in my life. And nobody knew... for 23 years. She was telling me lies, promising a lean body, great self-confidence and successful life. But what she was really giving back was self-destruction, doubts, fears and weakness. I was feeling like a failure with each run that I haven't done as I planned to because I didn't have enough strength. Some races I haven't finished at all because my dehydrated and undernourished body simply refused to work. In July 2015 I did my first attempt to the 240k race and I had to stop halfway. That was the point when I understood this is it. It's either sticking with B. and keep failing at everything I care about, keep losing my health and strength until one day I won't be able to get up from the bed. OR: it's time to have my life back. It was a hard battle, with many really tough days but finally I said my goodbye to her. I don't want her in my life ever again.
In terms of nutrition I've been a vegetarian for quite a long time at that point. But being vegetarian doesn't automatically mean being healthy. Pizza, chips, chocolate, cakes... Vegetarian? Yes. Healthy? I don't think so. When fighting B. I was trying different approaches: vegan, raw, fruits only... going in the right direction but seeking for something that I can stick to for a lifetime. I didn't want another "diet". This never works in a long term. And I knew that if I really want to be free I need to go for something that will stay with me for ever. And after many trials I have it!! Natural food. Some call it clean eating. Fruits, veggies, grains, rice, nuts are 99% of my nutrition. I read labels. If a product doesn't look natural to me I simply don't buy it. Sometimes I would have eggs (only free range), honey or Greek yogurt but very rarely. This way of eating works wonderfully for me. I gained strength that I need for my runs. In 2016 I lined up for 240k race as a different person. Stronger. I still learn my body and what I'm capable of. It's like learning to run again, on a completely different level. I can't imagine B. coming back to my life. But I know I need to be careful. She can attack me any time but I need to stay focused.
In order to motivate myself and others I set up a Facebook page Clean Ultrarunning. I share some ideas but mainly just passion for good natural food and running. I'm hoping that maybe I can reach people who are still fighting their battles. Or have conquered their own demons and know how hard it is sometimes to stay on the right path. My hope is to inspire people by telling and living my story. Because it's important to have passion in life. And we have only one life to make it right.
Enjoy your life to the full, be happy and change the world in a positive way – that’s what matters ~ Agnieszka - Pami.
The hills are alive ... with the sound of pounding feet.
World's toughest 217 km trail ultra-marathon in Vasa Kellakiou, Limassol, Cyprus.
The sleepy but picturesque Cypriot village of Vasa Kellakiou, Limassol, will be the scene of a world-class international running event on Saturday, May 20 when it hosts the Universal Life Cyprus Ultra Marathon, billed as one of the "toughest ultra-marathons in the world." Athletes from England, Ireland, Scotland, USA, Russia, Denmark, Hungary, Poland, Germany, Sweden, Finland, Portugal and of course Cyprus will take part and attempt to complete one of the five race distances from 10 km, 21 km, 50 km, 100 km and 217 km (135 mile). The last of these has a cut-off time of 46 hours, which means running up and down mountains (quite literally) for two gruelling days and nights.
How tough can it be? Well, as a guide, in past years only two competitors have ever managed to even finish the 217 km course in summer: US resident Gilbert "The Machine" Gray (he just keeps going and going) in 2012, and British endurance phenomenon Mimi Anderson in 2014. Mimi is currently gearing up to run USA coast-to-coast.
The organisers airily dismiss comparisons with other similar distance races "We are so much tougher than anything else of a similar distance," declares race director Michael Rivers, a British Cypriot now living permanently in Cyprus. "This is a proper old school ultra, no pacers allowed, no air conditioned vehicles for you to jump into for ice tea and a massage." Summer race conditions range from sauna humidity in the mosquito-infested bottom section of the route to chicken-grilling UV exposure on the high mountain ridges. And hills. Lots of them. Never-ending hills. Then running at night by the light of a head torch. The late spring edition of the race may bring slightly milder temperatures, but without access to shade on the trails, the ‘feel-like’ temperature manages to pack a punch too.
Why would anyone want to put themselves through such torture? For the challenge. For the world-class cachet. For the highs (literal and metaphorical) of mountain running. For the discovery of limits to body and mind. For the feeling of achievement, even if (like most) they only manage to complete part of the course. For the camaraderie and the sharing of a unique experience.
The number of competitors has been growing steadily year-on-year since the inaugural race in 2012. This year the number is capped at 150 for organisational and safety reasons, but the organisers count on growing the race incrementally in following years. Apart from the main 217 km event, the distances of 100, 50 and 21 km each represent a major achievement in their own right for experienced trail runners. Finally there will be a "fun run" of 10 km. For many of the 10 km runners it will be their first experience of trail running (not flat, not on tarmac). They are in for a rude shock.
But the rewards are more than personal, as the race is also a major boost to the local economy. With competitors from all over the world that's a tidy sum in air fares, hotel business and local services such as taxis and restaurants. It also puts the village of Vasa Kellakiou firmly on the map. The Mukhtar (Mayor) of Vasa Kellakiou, Mr Pantelis Georgiou, seeks to promote Vasa Kellakiou as a beautiful area of natural beauty in Cyprus and a special place that welcomes the world. Behind the event stands the Platinum sponsor and co-named event of Universal Life - Cyprus Ultra Marathon. Other main sponsors include My Mall Limassol and Agros Natural Mineral Water.
Note for editors: hi-res pics can be downloaded from www.cyprusultra.com
Contacts (for interviews, journalists' questions etc.): Michael Rivers on +357 95508007
Universal Life press relations +357 2288222
Pre-race tour of the course (for competitors and journalists): [email protected]
Press centre on the day(s) of the race: football field, Vasa Kellakiou
Race start place/time: 10 am May 20th 2017. Vasa Kellakiou community centre, Limassol.
Journalists are welcomed to interview competitors and take photographs at the start.
Cyprus Ultra Marathon - May 20th - 22nd 2017. Vasa Kellakiou, Limassol. April Newsletter Updates:
1) Last call before April 10th price increases. Click and secure your place in less than 3 minutes. No PayPal? No Credit Card? No problem. You can pay in cash at our office in Germasogeia before April 10th. Call 95508007.
2) Pre race safety briefing is Friday May 19th, 4 PM at MYMALL LIMASSOL. For your safety and the safety of your crew, it is vital that all 50k, 100k and 217k runners and support crews attend. See link http://bit.ly/2oBnXmb
21k runners also welcome. LIMITED SPACE - RUNNERS ONLY. NO FAMILY MEMBERS OR FRIENDS PLEASE. For the 10k runners, the entire talk will be aired live via Facebook video from 4 PM.
3) LAST CALL : Only two places left in the Cyprus Ultra 217 km race! See you all at Vasa Kellakiou village! May 20th. Race area opens 7 am.
Platinum sponsor - Universal Life Gold sponsor - MyMall Limassol.
Marathon training running coach.
Marathon running success, 21 km, 42 km and ultra distance running coaches at the Limassol Running Club.
Private one-to-one running coaching and corporate team training for local and international marathons.
To find out more click the button below.
Cyprus Ultra Marathon. May 20th 2017 - News update.
1) Cyprus Ultra 10k. Saturday May 20th 10 am.
10 km trail race is almost full. Last call to secure your place.
2) ALL participants currently registered for the 10k, 21k, 50k, 100k and 217 km races must complete race waiver and medical informations forms by April 20th.
Password required: If you do not already have it, email [email protected] and we'll send you a new one today.
57 days to go! See you at Vasa Kellakiou, Limassol. May 20th - The One!
Platinum sponsor - Universal Life.
Gold sponsor - MyMall Limassol.
Silver sponsor - Still needed! Are you interested? email [email protected]
Get The Advice Needed On How To Travel Happy To Cyprus
The world of travel is very vast and exciting. There are so many ways that you can enter this world and use your knowledge of traveling to help yourself have better trips. It depends completely on the individual. That said, no matter what your traveling skills are, here are some tips to help you have the best holiday when traveling to Cyprus.
Before leaving on a trip to Cyprus, find out and write down the addresses of your home country embassies in Cyprus. While the embassy is not a traveler's aid office, they can help you if your passport is stolen or if you find yourself in some kind of unexpected legal trouble while overseas.
A good way to get some sleep on an airplane is by using headphones or ear plugs. This will drown out the constant engine noise and also the little kids and talkative adults on the plane. You will be able to relax and get some much needed rest.
If you're going on a cruise from Limassol port, you should arrive a day in advance. This will stop those close calls of getting stuck in traffic or having your flight delayed and causing you to miss your trip. The stress of almost missing the ship is not how you want to start your trip.
Schedule a late night flight if you are traveling with a baby. Airlines dim lights and raise the cabin temperature on night flights so that people can sleep easier. People are also much quieter and tend to watch movies or listen to music instead of talking. These conditions will help your baby feel relaxed.
Make all your travel arrangements yourself, without the assistance of company employees. Book your flights online because many airlines will charge an extra fee when you talk with one of their workers to secure your travel plans. Check your bags online because doing it at the airport could also subject you to extra fees. Be as self-sufficient as possible to save money.
When buying airline tickets to Cyprus, purchase them as far in advance as possible. Two months in advance is when the cheapest flights are available through the airlines. If you know you are traveling for the holidays, it is especially important to buy your airline tickets as early as you can to get the cheapest tickets.
Nothing can dampen a vacation like poor service. Tipping is an important part of service expectations and knowing the customary standards at your destination are important. Research will allow you to appear knowledgeable and generous when dealing with service providers and increase your overall enjoyment. Be frugal but not stingy.
We hope you become inspired by these tips! Travel is a fascinating and exciting world that is only limited by the extent of a person's budget. There are endless possibilities, combinations, and planning you can do.
For more expert tips and for best deals on Cyprus Holidays, click the button below.
Running a marathon is as much about mental strength as it is to do with how physically fit you are. Undertaking a marathon is a commitment that includes months of preparation to get your body and mind in the right shape. In this article we will look at the best ways to motivate yourself for a marathon.
Find a reason that suits you
There are many reasons why people don’t think that they can complete a marathon or ultra marathon. In order to show a flip-side to the numerous negative thoughts that run through a person’s mind, Run Addicts created a list of 101 reasons to run a marathon. Much of the list suggests using the marathon as away to discover something new about yourself. The list even included interesting motivation facts such as number 13 which is, “unlike 99.9% of sports, marathon running improves with age in accordance with the increase in base mileage. Wouldn’t you feel great if you run better at 50 than you used to at 30?!”
Look at the bigger picture
Doubts are normal especially when you are undertaking a challenge that you have never tried before or are attempting to push yourself further. When you start it will all seem too much. Too much time, too much effort, and too much stress. The important thing to remember is that looking ahead, everything always seems tougher and harder and yet when we look back we wonder where the time went. You have to realize that when you finish the marathon you will look back and wonder why you ever doubted you could do it. Traveller and avid runner, Challenger Sophie states that her favourite quote is “one day I will not be able to do this. Today is not that day.”
Run for a cause
Many people don’t just run marathons for themselves, instead they run them in order to raise money for a charity or good cause. This is a great way to motivate yourself as it adds an extra pressure not to fail or give up. In 2015 actor Jonny Lee Miller, star of the CBS Sherlock Holmes show Elementary, ran a 50-mile ultra marathon to increase awareness of the rare disease Sanfilippo Syndrome that affects children. The actor told CBS News that anybody can complete a marathon if they are willing to get up at 5am, even when it is dark and snowy, and do the training. Sherlock Holmes has become a pop culture icon through shows such as Elementary, Sherlock on the BBC and the two Robert Downey Jr. films. Away from the silver screen, the character has a huge fan base that stretches to entertainment platforms through online gaming site Slingo. This huge digital market reach has helped Miller get as much public awareness as possible for Sanfilippo Syndrome.
An important point to remember is that you are going to lose motivation. This is normal, even the most hardened and experienced athlete goes through moments of doubt. Marathon Rookie believes that you have to be ready to catch those negative thoughts and turn them into positive thoughts. If you let the negative thoughts sit for too long they will start to increase and hesitation will creep in. Hopefully this has inspired you to keep trying, to keep pushing yourself and to complete that marathon.
For runners from all over the world, the Cyprus UltraMarathon is one of the biggest challenges they could ever dream up. Featuring vertiginous mountain trails, hot weather and a varied terrain, it is a race that many train for years for, in an attempt to prove that they can achieve what they thought was unachievable. If you are a serious marathon runner and the Cyprus Ultra Marathon has always been the one race you hope to achieve in your lifetime, these are just a few reasons that may motivate you to train for what is often touted as ‘the toughest race in the world.”
In this sense, the Cyprus Ultra Marathon debunks the myth that all marathon runners are self-punishers who delight in suffering. Actually, the opposite is true – ultramarathon running is ultimately about building a healthy relationship to exercise as a whole, discovering your limits and extending them when possible, without damaging your health. You need to find the race that best fits your physical condition, first and foremost. This may mean completing half-marathons, for instance, before attempting a big race like the Marathon. If you are a beginner to running, you can even start out with brisk walking, working your way up to longer races and eventually, short (and then longer) marathons.
Article by Helen Rayner
Inner Demons, By Andreas Michaelides.
As human beings, we tend to be lazy and sometimes that’s a good thing. If you don’t ask much from yourself or your surroundings being lazy, it’s the perfect situation you can ask for and achieve.
If you are happy with your beer belly and the fact that the only exercise you do is flipping the channels using the TV remote then lazy is your ideal state.
Laziness is the default situation and state of our world as strange as it sounds. Most of the time the most economical way is the lazy way. Energy saving is important for us because it allows us to live longer and complete tasks with less effort. When you finish with all of your house chores, family commitments and daily work the last thing on your mind is to wear your running gear and go out for a training session.
My opinion is this, and this is just my opinion. It's circumstances like these that separate losers from winners. In situations like these, small little inner demons in your head are whispering to you words like “ you don’t have to train, it was a long tiring day, you deserve to take a hot shower, make some tasty popcorn and have a cold beer while watching a movie on your comfortable couch.” “It’s ok you are tired, you can run tomorrow, rest today and you be ok, you don’t have to go run.“
Enticing words like these are on your head, and you need to make a decision, you need to decide if you are going to give in into the sweet talk of the inner demons or do the RIGHT thing and go out and train even if you are dead tired from life’s routine procedures.
That’s how many people stop running, they allow and let the lazy little demons convince them that running doesn’t matters anymore. They convince them that they can skip training today and do it tomorrow then tomorrow comes, and they repeat the same fake sweet words and after a while, you realize that you haven’t run for a month!!!
What you need to remember is that running is good for your health which should be your only concern and nothing else. When you have your health, you can be more productive at work; you can be more useful for your family, and you can finish your house chores faster. The benefits of adopting running as a lifestyle outweigh temporal lazy little pleasure like watching TV, or sleeping for hours or wasting your time with social media on the computer, tablet or mobile phone. That’s why it's important to know why you run which is your health. Of course, you may have secondary goals, like finishing a marathon under 3 hours and 30 minutes so you can qualify for Boston for example or finish your first 5km race, the goals are endless, and they are as many as many people are living on this planet.
How to beat the little demon, it’s easy, do not think too much ahead, do not think that oh I have to do that after the training and that and that, and I don’t have time and so on.
Focus on the moment, say to yourself I need to train now and do not worry about what you will have to do after, when after comes then deal with it.
If you have programmed to do 10 miles and you see you don’t have time to do it, do 5 miles do 6 miles and supplement the rest in other training sessions, running has an accumulated effect.
Running taught me not to stress out about what will happen but I learned to manage it by focusing on the current task, I am focused to do the best job at the moment and not to think too much far ahead.
This way I noticed that I am calmer, and I do catch myself finding solutions to my everyday problems easier and guess when I find most of my solutions? if you said while running you are right.
Living the moment, learning the significance of the temporary is what will help us keep running as a lifestyle.
I hope I helped.
Have a healthy and happy day.
My warmest Regards