Frequently Asked Questions (some from others - some from myself).
What was the indication that you COULD run this fast?
I had no indication whatsoever from any race or any training that I could run as fast as I ran yesterday. The fastest any race calculator predicted was 2:47ish and near all my race times aligned to that - 5k, 10k and 30k race performances all predicted 2:47ish. I had programmed into my thinking 164 bpm was my marathon heartrate no mater what the pace. At New York I ran to 164 bpm for about 18 miles and averaged 6:30ish then gave into weakness to give up 5+ minutes in the rest of the race. I went out thinking I'm going to do the same as NYC and push thru that mile 18 weakness - but yesterday the 164 bpm was 6:0X pace - I figured from training I had got maybe 10-15 seconds faster since NYC but I didn't think 20-25 seconds was in the cards - that was not available in ANY of my training runs - it was ONLY there on race day. Only thing I can think of was the taper delivered - I did a 2 week taper - not huge reduction in mileage - still several quality runs - and I went on a 10 day crash diet (minimal carbs - Atkins style) followed by a 3 day carb loading. Netted about 4-5 lbs reduction in weight by the time I raced and I think that gave me the extra speed - I think the rule of thumb is 1 lb = 2 seconds/mile so that seems to be the only explanation that makes any sense to me.
What was my training strategy leading up to this?
I stole shamelessly from what fast runners have done. Several 2:4x marathoners shared minimal emphasis on Speed Work - especially near the race which was counter to what I had been doing following Pfitz who puts the Speed training in the last 6 weeks before the race - I had over emphasized it leading up to New York in November so I figured I'd cut it out completely in training to Houston. All my race performance showed I had better performance at the shorter distances so I figured speed was good - I needed to work on strength and endurance - meaning Tempo/MP and Long runs. Most longruns or medium longruns were ended with ~5 miles at Marathon Pace. Someone asked me what training program I was using between New York and Houston and this was my response:
------------ Training plan 11/25
Training plan to Houston - I am mixing and matching everything and making quite the mishmash of training. Started with the Pfitz multi-marathon training plan - 10 wks between marathons - ramped thru the 3 week recovery period MUCH faster than it advised - as my legs felt I could add mileage. Gave up the day off - typically - making Monday's "Optional" and will probably do mostly as an easy lunch time run. Tailored to add some races I really want to do - two 30k's on 12/1 & 12/9 (first mostly MP pace, second racing). Added a couple miles to the long runs to max at 22. Then adding some fine-tuning type things - no HR Monitor - learning to run by "feel", perceptive queue's from Matt Fitzgerald's book (I get a message/theme per week to focus on to help improve running form - next week is "pounding ground" which is supposed to help me spring off the ground into the next step). Then changing some of the Strides to 400 Repeats - also to help running form - and adding a couple MP miles at the end of every LR/MLR. Also adding "Power Triad" strength training a couple/few times per week. Get all that .
---------------
That was the "plan" but than a little later I learned that many of the faster runners didn't do speed work - or so it seemed - so decided to cut out all the track workouts and whenever I got to a day with one of those workouts in the plan - I replaced it with a Tempo Workout or a Progressive Workout or a Marathon Pace workout instead. I did work on my form a bit although not as diligent as I planned - I got to the point where I looked for a certain feeling in my feet from the impact on the ground - if I could feel any impact in the heal area than I knew I was over striding and I would tilt forward a little to get the impact feeling back to the front of the foot. I did not do the "Power Triad" except once or twice - just never developed the habit. So in summary - dropped the Speed Work completely and focused on Marathon Pace and Tempo Pace and fast long runs.
What was my nutrition/fueling strategy?
For Nutrition during the Taper - I followed what I perceived to be the fat-pumpkin plan posted in a Sub3 thread on tapering. Two week taper with 10 days of minimal Carbs followed by 3 days of minimal Fat/Protien. Night before I had Italian Dinner at 6ish and no solid foods from there to the race. I also took multi-vitamin almost daily and airborne for the last couple days and race morning to avoid the after race sickness I sometimes get.
For the Morning I followed what I'll call the jwd1113(Wally) plan which I learned from him before Boston last year and have been doing for most every race. Morning I woke at 3am (T-4hours) and started downing UltraFuel - I made it thru about 250 g of carbs in that by about 5:00(T-2hours) and I could take no more - the plan was for 300 g + 2 power bars but I just could do no more so stopped at what I got. I also had a cup of coffee about T-45 minutes.
For the race I decided to "live off the course" a line from Waterdog66 - all prior races I had carried fluid with me but none on this race. I had Gatorade or Water at every station which seemed like every couple miles - I think the first couple I took Gatorade then all the remaining were water to help with the Gu. I took a Gu shots at 5,10,15 and double espresso Gu at 20 - someone mentioned the caffeine impact late in the race is better if you don't have in too regular before so I for the last couple days of carb loading I avoided Caffeine except my morning coffee on race day. I planned to do an Electrolyte S-Caps every 5 miles but only ended up taking one just before the race and none during. I also took a couple ibuprofen before the race to help with whatever pain would be coming.
How did the Taper go?
I did a 2 week taper - Mileage dropped from mid 70s typical prior month to mid-50s first week to mid 20s pre-race week. For the whole taper up until last few days I was "depleting" i.e. minimal carbs - I really think of it as dieting Atkin's style (I allowed post run chocolate milk after the hard runs) - all my runs were single digits except one 10 miler which I felt pretty weak by the end. I did two progressive workouts the first week and planned a Marathon Paced run but I bailed on the MP run when I was struggling to maintain 7 mpm pace. I did 3 more short MP runs the last week - first two were at the end of the depleting and were 7 mpm pace - than one after a days carb loading and the pace dropped to where I was used to seeing marathon pace - 6:15ish. Overall I netted about 4-5 lbs reduction from this ending the depletion ~147 - by race time I think I was up to ~150 with the carb loading/hydrating.
How do you feel after the race?
Other than shocked/amazed/in awe and all that. I actually feel surprisingly fresh. I ran 5 miles this morning and it was the easiest post marathon run I've ever had. After every previous marathon - if I ran the next day - it was more of a 2-3 mile shuffle - hardly could be called running - but today - I worked out a few sore spots on the Foam Roller then went for a run - went 5.4 miles at about 7:30 pace.
Do you feel like you gave it your all?
Actually I do not feel like I gave it my all. Around mile 16 I justified to myself a bit of a "settling" compromise. I had run the first 16 scary fast and even though I was looking at my heartrate and KNEW I had run at that EFFORT for at least that long at New York marathon - the pace I was flying scared me a little - although I resisted the temptation to think of a bombing at the end - it was still in the back of my mind. I had what felt like a slow mile (looking back it was 6:20) and after that "recovery" mile - a certain amount of strength returned. It helped a little that a couple people were bouncing ahead/behind/ahead/behind me as I was going thru the internal confusion of how fast to run (a lady going for her olympic qualify time and a guy pacing/helping her). Felling a little refreshed from the recovery mile - I started to push in a measured way - I didn't push it up to where I believed I could run (164 bpm) but settled for a Strong pace - if not Strongest - that mode pretty much continued for the last 10 miles - strong - but not strongest. So post race I look back on the last 10 miles a bit mixed - like I could have done better - a slight amount of regret at that - but combined with increased shock that I could do that well and still feel I had gas left in the tank. When I look at the data - in Boston my heartrate average was 162 and in Houston it was only 160 - I think I pushed harder for my 3:01:01 in Boston in April than I did for the 2:40:46 in Houston.
I've heard mixed reviews about using a heartrate monitor in a race - why did you?
I have not developed a good "feel" for the right pace to run. I still consider myself pretty new to the sport having only run my first marathon 2 years ago and basically got off the couch 30 lbs overweight just a few months prior to that. Every time I try to run by "feel" I find my tendency is to run slower - not believe I can run faster. The heartrate monitor reading gives me factual unbiased data that tells me - "yes you can run this fast". Without it - for me - when I try to "feel" - I seem to convince myself that a slower pace is the right pace for whatever reason.
That's all for now - Not sure what Part 3 will be but there will be one....
Monday, January 14, 2008
Sunday, January 13, 2008
Houston Marathon Part 1 of 4
Wow - I am sitting in shock looking at 2:40:46 finish time.
Race milestones I was striving for - sub2:50, Stretch goal subLance(2:46:43).
Race Strategy - I just wanted to see what I could do. I figured I may be able to maintain a 164 bpm heartrate so I set my garmin after mile one to alarm 162 and 166 and displayed only the heartrate on the Garmin and countdown to next milemarker - nothing else.
First mile I targeted a 6:15-6:25 but actually ended around 6:30 - the mile ended with a fair amount of up hill so I figured I hit the target effort level.
Rest of the mileage I only had heartrate to watch on my watch. A side note - I've had a lot of problems with the strap slipping on me in prior runs and races and figured a solution to that issue a few days ago - I pin the strap to my shirt - worked great.
Anyway after mile two I focused on keeping my heartrate steady at around 164 bpm. At mile markers I would get pace info and mile by mile I kept hearing a lower numbers - averages steadily dropped from the first 6:30 finally down to a low of 6:05 somewhere around the half. I started getting nervous about my strategy because 6:05 average pace so far into the race was insane - but I tried to trust my strategy of sticking to 164 bpm and run whatever speed it would deliver.
Maintaining the HR slowly started slipping - I hit the low 162 bpm pretty regular and had a hard time maintaining. Around 16 or so I stopped trying to maintain and resolved to just maintain whatever I could - I kept seeing lower and lower numbers - down to 155 at one point - I think that reduction helped to give me a second wind and I sped up a little - got up to the 158ish range which I seemed to be able to hold. I passed up the last couple of people near me and I was running alone.
As I approached each mile marker I kept expecting the average pace to increase and it did drift up slightly - but not as bad as I expected - heard several 6:06s and 6:07 and I think one 6:08 so even though my HR was slipping - I was apparently still pulling down some good mile splits - at least a few times I got no split at the markers as two split callers were assigned to each milemarker and sometimes I would hear the splits as-if I was in wave 2. It was ridiculous to me that they were calling out splits for those slower runners that started 10 minutes later as if they had caught up to me - like a second waver runner is going to be running a 5:40 pace. Once in a while they would call out the time but there were no digital displays at the milemarkers with the time so since I didn't SEE the time - I never quite comprehended the time - there wasn't even a 1/2 marathon split time and apparently the mat didn't record it - somebody said it was 1:19:50 although I have no idea what that came from. I did not allow myself to do math while running - focus was one mile at a time - once in a while I would start wondering what a 6:0x marathon finishing time was and my mind would start to calculate and I would force it back to business at hand of getting to the next milemarker strong. I knew Lance's time was 6:21 pace so I knew if I could keep it together I had that but I tried hard not to add up the seconds per mile difference to project my finish - one mile at a time.
I passed the last person anywhere near me between mile 18-19 - afterwhich there was no one within sight ahead - and no one came from behind to challenge me all the way to the finish so the last 7-8 miles of the race was all on my own.
I generally had the feeling I was not pushing enough - I was settling for heartrates in the high 150s and still believed I could maintain higher. Finally around 24 or so I resolved to at least push into the 160s so I pushed the pace a little - especially final mile.
At the finish - it was very important to me and my wife that she is involved in the finish. She waits right near the finish at every race from near the start of the race just to maintain a good spot that could be easily seen. I knew to look right near the finish and I would find her - the problem was the half marathoners were finishing right and I was running down the left side of the street. I was determined to not miss her so I held back the final sprint until I found her - kept scanning, kept scanning - finally with maybe 100 yards remaining I spot her and she blows me a few excited kisses than I charge to the finish. She told me later she just happened to start looking not expecting me for another 5 minutes or so - the text messaging from my split times didn't hit her cellphone so she didn't know how I was doing.
Anyway - after I stopped looking intently at the sideline and accepted my blown kisses - I looked up to the finish - I saw the clock - it was ticking with a 2:40:xx - I was floored - I charged to the finish and took too steps past the finish and just had to yell out my excitement - I was in total shock.
So - 2:40:46 finish time - I've been thinking about that ever sense I got it and I'm just in shock. Apparently I set a 10 mile PR, TWO half marathon PRs (I guess the second doesn't count since it was slower than the first), a 30k PR and the best of all - nearly a 16 minute Marathon PR - holy smokes - where did that come from.
And to top it all off - I'm pretty sure I WON the race for 40+ runners which has a $1,500 prize - results aren't final yet. I would not be surprised to learn it is the slowest Master's winning time ever recorded :) for the Houston Marathon - but better lucky than good. Sean Wade didn't run - 2:20 marathon last year at age 40 - and where the heck are the older Kenyans. This would also give me local elite status in next years Houston Marathon - one of my 2008 (stretch) goals.
I downloaded all the split and biometric info but haven't looked at it much but if your currious feel free to dig in and give me your take.
Splits
Race milestones I was striving for - sub2:50, Stretch goal subLance(2:46:43).
Race Strategy - I just wanted to see what I could do. I figured I may be able to maintain a 164 bpm heartrate so I set my garmin after mile one to alarm 162 and 166 and displayed only the heartrate on the Garmin and countdown to next milemarker - nothing else.
First mile I targeted a 6:15-6:25 but actually ended around 6:30 - the mile ended with a fair amount of up hill so I figured I hit the target effort level.
Rest of the mileage I only had heartrate to watch on my watch. A side note - I've had a lot of problems with the strap slipping on me in prior runs and races and figured a solution to that issue a few days ago - I pin the strap to my shirt - worked great.
Anyway after mile two I focused on keeping my heartrate steady at around 164 bpm. At mile markers I would get pace info and mile by mile I kept hearing a lower numbers - averages steadily dropped from the first 6:30 finally down to a low of 6:05 somewhere around the half. I started getting nervous about my strategy because 6:05 average pace so far into the race was insane - but I tried to trust my strategy of sticking to 164 bpm and run whatever speed it would deliver.
Maintaining the HR slowly started slipping - I hit the low 162 bpm pretty regular and had a hard time maintaining. Around 16 or so I stopped trying to maintain and resolved to just maintain whatever I could - I kept seeing lower and lower numbers - down to 155 at one point - I think that reduction helped to give me a second wind and I sped up a little - got up to the 158ish range which I seemed to be able to hold. I passed up the last couple of people near me and I was running alone.
As I approached each mile marker I kept expecting the average pace to increase and it did drift up slightly - but not as bad as I expected - heard several 6:06s and 6:07 and I think one 6:08 so even though my HR was slipping - I was apparently still pulling down some good mile splits - at least a few times I got no split at the markers as two split callers were assigned to each milemarker and sometimes I would hear the splits as-if I was in wave 2. It was ridiculous to me that they were calling out splits for those slower runners that started 10 minutes later as if they had caught up to me - like a second waver runner is going to be running a 5:40 pace. Once in a while they would call out the time but there were no digital displays at the milemarkers with the time so since I didn't SEE the time - I never quite comprehended the time - there wasn't even a 1/2 marathon split time and apparently the mat didn't record it - somebody said it was 1:19:50 although I have no idea what that came from. I did not allow myself to do math while running - focus was one mile at a time - once in a while I would start wondering what a 6:0x marathon finishing time was and my mind would start to calculate and I would force it back to business at hand of getting to the next milemarker strong. I knew Lance's time was 6:21 pace so I knew if I could keep it together I had that but I tried hard not to add up the seconds per mile difference to project my finish - one mile at a time.
I passed the last person anywhere near me between mile 18-19 - afterwhich there was no one within sight ahead - and no one came from behind to challenge me all the way to the finish so the last 7-8 miles of the race was all on my own.
I generally had the feeling I was not pushing enough - I was settling for heartrates in the high 150s and still believed I could maintain higher. Finally around 24 or so I resolved to at least push into the 160s so I pushed the pace a little - especially final mile.
At the finish - it was very important to me and my wife that she is involved in the finish. She waits right near the finish at every race from near the start of the race just to maintain a good spot that could be easily seen. I knew to look right near the finish and I would find her - the problem was the half marathoners were finishing right and I was running down the left side of the street. I was determined to not miss her so I held back the final sprint until I found her - kept scanning, kept scanning - finally with maybe 100 yards remaining I spot her and she blows me a few excited kisses than I charge to the finish. She told me later she just happened to start looking not expecting me for another 5 minutes or so - the text messaging from my split times didn't hit her cellphone so she didn't know how I was doing.
Anyway - after I stopped looking intently at the sideline and accepted my blown kisses - I looked up to the finish - I saw the clock - it was ticking with a 2:40:xx - I was floored - I charged to the finish and took too steps past the finish and just had to yell out my excitement - I was in total shock.
So - 2:40:46 finish time - I've been thinking about that ever sense I got it and I'm just in shock. Apparently I set a 10 mile PR, TWO half marathon PRs (I guess the second doesn't count since it was slower than the first), a 30k PR and the best of all - nearly a 16 minute Marathon PR - holy smokes - where did that come from.
And to top it all off - I'm pretty sure I WON the race for 40+ runners which has a $1,500 prize - results aren't final yet. I would not be surprised to learn it is the slowest Master's winning time ever recorded :) for the Houston Marathon - but better lucky than good. Sean Wade didn't run - 2:20 marathon last year at age 40 - and where the heck are the older Kenyans. This would also give me local elite status in next years Houston Marathon - one of my 2008 (stretch) goals.
I downloaded all the split and biometric info but haven't looked at it much but if your currious feel free to dig in and give me your take.
Splits
Thursday, January 10, 2008
What a difference a day makes.
I've been in the fine tuning mode for this marathon vs others. With prior marathons I pretty much just blindly followed a book or only changed a little. With this marathon I have been combining what sounds good from many sources. One of the ideas was to deplete before carb loading. I really think of it as crash diet - atkins style - during the taper up until the last three days than start the typical carb loading last three days. So this is what I've been doing - essentially no Carbs for 10 days up until today, than today was the switch to minimal fat/proteins. My running started dropping off significantly last couple of days:
Tuesday Run - 6 miles with 5 @ MP heartrate - average MP Pace was 7:01 minutes per mile.
Wednesday Run -Same 6 miles with 5 @ MP heartrate - average MP Pace 6:54
Today (Thursday) I carb loaded with OJ/Bagel for breakfast, Pasta lunch at Olive Garden for lunch and a Pasta Party with my running club for dinner. Went for a run after dinner:
Thursday Run - 5 miles with 4 @ MP heartrate - average MP Pace 6:16 (and HR was actually only 163 vs target 164) - now THAT'S what I'm talking about.
I was getting little jittery seeing those high pace numbers last couple days - Love the CARBS!!
Tuesday Run - 6 miles with 5 @ MP heartrate - average MP Pace was 7:01 minutes per mile.
Wednesday Run -Same 6 miles with 5 @ MP heartrate - average MP Pace 6:54
Today (Thursday) I carb loaded with OJ/Bagel for breakfast, Pasta lunch at Olive Garden for lunch and a Pasta Party with my running club for dinner. Went for a run after dinner:
Thursday Run - 5 miles with 4 @ MP heartrate - average MP Pace 6:16 (and HR was actually only 163 vs target 164) - now THAT'S what I'm talking about.
I was getting little jittery seeing those high pace numbers last couple days - Love the CARBS!!
Continued 2007 Charting
First I thought I would chart my mileage and average pace for 2007. Total 2688 miles at an average 7:43 pace. I had a little fun with a map and 2688 miles - that is the distance from Disneyland (LA) to Disneyworld (Orlando) + a little extra:
I really like the steady decline in average pace from mid year ~8 miles per minute to end of year around 7 miles per minute. Some of that is the types of workouts. Leading up to Houston I put much higher emphasis on Marathon Paced running and much less on VO2max, it also appears I did less recovery mileage. Then I thought I'd chart the breakdown of the types of workouts I did leading up to NYC marathon and to Houston marathons. Below shows the percentage breakdown by week in the 19 weeks to NYC and 10 weeks to Houston:
Table Summary
Training Mileage to NYC Houston
Mileage................1190 581
Weeks....................19 10
Recovery Pace.........35% 29% *Includes Recovery/slow running after previous race
Long Run Pace.........43% 44%
Marathon Pace........10% 18%
Tempo Pace.............8% 8%
VO2max Pace...........3% 0%
Guess we will see Sunday if the strategy worked but as of now I feel very ready for this race. We'll see what happens on race day.
I really like the steady decline in average pace from mid year ~8 miles per minute to end of year around 7 miles per minute. Some of that is the types of workouts. Leading up to Houston I put much higher emphasis on Marathon Paced running and much less on VO2max, it also appears I did less recovery mileage. Then I thought I'd chart the breakdown of the types of workouts I did leading up to NYC marathon and to Houston marathons. Below shows the percentage breakdown by week in the 19 weeks to NYC and 10 weeks to Houston:
Table Summary
Training Mileage to NYC Houston
Mileage................1190 581
Weeks....................19 10
Recovery Pace.........35% 29% *Includes Recovery/slow running after previous race
Long Run Pace.........43% 44%
Marathon Pace........10% 18%
Tempo Pace.............8% 8%
VO2max Pace...........3% 0%
Guess we will see Sunday if the strategy worked but as of now I feel very ready for this race. We'll see what happens on race day.
Tuesday, January 8, 2008
Pre Race Assessment
Training mostly done - all indications are I'm right at my peak. Longest was a strong 23 miler. Cut out all speed work since NYCM except for a 10k race and a 10k paced workout once. Other than that all workouts were Tempo pace or slower - but I racked up a lot of mileage at Tempo/MP pace/LR pace(MP+30sec).
Fueling - Trying a 10 day Atkin's type depletion/dieting followed by a 3 day carb loading. I'm really not much of a believer in the depletion as a key to not fading at the end although it might help - I've had strong to the finish races before at a heavier weight so I think I can achieve without that. I'm really going after the concept of reducing the energy REQUIRED to finish the race. Started ~152 last weekend and I'm down ~5 lbs since then - of course I will add back much of that thru carb/hydrating last three days and I feel certain I can get the energy back in to run the race but I will still net I think ~5 lbs less that I would have without it:
5/152=3.2% less weight to carry 26.2 miles = about that much less energy it takes to finish the race.
Mental - I've considered several strategies but for now I am thinking of walking the razor's edge - I figure I don't have anything to loose - I want to run to my limits. I'll use a HRM to keep me in control especially first half but this race will be run hard to the finish. Focus is
Weather - has consistantly looked great - forecast ~40s - thank you marathon gods!
Support - Wife is always biggest cheerleader. Kids kinda want to cheer virtual - I guess after 5 marathons as spectator that can get a little old. Running Club Supporters - Pasta Party Thursday. Formites interested and encouraging - Runago FE planned.
Fueling - Trying a 10 day Atkin's type depletion/dieting followed by a 3 day carb loading. I'm really not much of a believer in the depletion as a key to not fading at the end although it might help - I've had strong to the finish races before at a heavier weight so I think I can achieve without that. I'm really going after the concept of reducing the energy REQUIRED to finish the race. Started ~152 last weekend and I'm down ~5 lbs since then - of course I will add back much of that thru carb/hydrating last three days and I feel certain I can get the energy back in to run the race but I will still net I think ~5 lbs less that I would have without it:
5/152=3.2% less weight to carry 26.2 miles = about that much less energy it takes to finish the race.
Mental - I've considered several strategies but for now I am thinking of walking the razor's edge - I figure I don't have anything to loose - I want to run to my limits. I'll use a HRM to keep me in control especially first half but this race will be run hard to the finish. Focus is
Weather - has consistantly looked great - forecast ~40s - thank you marathon gods!
Support - Wife is always biggest cheerleader. Kids kinda want to cheer virtual - I guess after 5 marathons as spectator that can get a little old. Running Club Supporters - Pasta Party Thursday. Formites interested and encouraging - Runago FE planned.
Monday, January 7, 2008
Updated Marathon Pace Trend
I found some old data on my training up to Houston last year so I thought I'd put that on the chart as well. I used the same 3 seconds per bpm adjustment factor that I can measure off my performance today which is less and less appropriate farther back I go. The races (high effort runs) all falling below the other data from weekend long runs suggests the long runs are not corrected down enough in 4Q06 but I'll call it good enough - makes a pretty graph.
Saturday, January 5, 2008
Marathon Pace Improvements over 2007
I had fun analyzing a years Garmin data today - in a geeky engineer kinda way. Results show an average 4.5 second per mile per month improvement in my marathon pace. Here's how I looked at the data. Runs were selected from the year of running that were steady fast paced - not too fast - from ~10 mile race pace to a little slwer than Marathon Pace'd runs. Only runs with good heartrate data were used - remove unrepresentative miles like the first mile or two. All runs were normalized based on data from my progressive runs - i.e. 3 seconds adjustement per 1 bpm off my target marathon heartrate (164).
Of course the trend cannot be expected to continue at the same rate - but what if it did:
Houston 2008 - 6:14 mpm (2:43)
Boston Marathon 2008 - 6:00 mpm (2:37)
Houston 2009 - 5:20 mpm (2:30)
World Record Achieved - September 2009 4:45 mpm (2:04)
John.
Subscribe to:
Posts (Atom)