Thanks Nancy and Fauve! feeling a bit better, I appear to have laryngitis, get is 2x year, every year, you'd think at the ripe old age of 45 I'd be bright enough to recognize the symptoms.

Did my steak day and down the 1.4 I put on the day before. also got some good sleep, took a gravol, will do again tonight to get 2 days in a row. Also planning a high protein day (ie very clean P3 day but extra protein) to see if I can't drop back to my actual LDW