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Finally had the chance to post after stabilizing everything. So, i finally checked in. Its a great day here in Maryland. The sun is shining, the people are amazing, and the food is really good. Hoping for a successful and safe race (2.4m swim, 112m bike, 26.2m run) on Saturday. @maunaendurance @blueseventy @on_running @on_running_nation @surphyto @orrcarbonwheels @nuunhydration @rudyprojectna @go2devices @baseperformance @roadid #onroc #onrunning #runonclouds #allfortheswim #maunaendurance #nuun #orrwheels #rudyprojectna #go2devices #surphyto #surphytoperformance #base #baseperformance #roadid #ironman #immaryland #anythingispossible #endurance #swimbikerun #maryland #IMMD (at IRONMAN Maryland) https://www.instagram.com/p/CiiE_jeLzGG/?igshid=NGJjMDIxMWI=
#onroc#onrunning#runonclouds#allfortheswim#maunaendurance#nuun#orrwheels#rudyprojectna#go2devices#surphyto#surphytoperformance#base#baseperformance#roadid#ironman#immaryland#anythingispossible#endurance#swimbikerun#maryland#immd
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Used the @ROADiD gift card I won from the @therunchat scavenger hunt to get some tags for my boys collars. I already have 4 for myself. https://www.instagram.com/p/CnIH_eovzuT/?igshid=NGJjMDIxMWI=
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2023 NYC Half Marathon Training – Wk 01
2023 NYC Half Marathon Training – Wk 01
It’s up and read – Week two brings training plan drama!
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My Current Running Gear
Fenix 7X Sapphire SolarAfterShokz AeropexDaily/Long Run: ASICS MagicSpeedSpeedwork: ASICS MetaSpeedAlternate: ASICS SuperBlastOakley Half Jacket 2.0GoPro Max 360Follow me on Strava
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Get your discounted RoadID here
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Top 10 health and fitness tips
While everybody is unique, "we generally have best of luck with a high-starch breakfast, for example, a little bowl of oats with natural product or several bits of toast with peanut butter or cream cheddar," Kastor says, who likewise exhorts eating around 200 to 250 (basically carb) calories around an hour and a half before you get ready for your run . Also, don't stress over nixing your caffeine rig on race day. "Espresso is perfect for athletic exhibitions," Kastor adds, since it makes you more keen and may try and give you broadened energy.
Having a liable outlook on that monster frozen yogurt dessert you delighted in at your niece's birthday celebration? Don't; it takes a ton of calories — 3,500 — to acquire a pound of muscle to fat ratio. "So, that oddball day anabolic warfare ordinarily brings about no huge weight gain," says Newgent. It's about what you do the following day and the day after that is truly significant — so don't remain off course, yet in addition don't overdo it. Keep in mind: starvation and unreasonable activity are not the sound response.
Before you hit the road, ensure you're pressing these key staples: a watch to log your all out time (or an extravagant GPS to follow your mileage), an iPod with incredible amp-you-up music, a cell on the off chance that you wouldn't fret clutching it, and a RoadID (a wristband that incorporates all your fundamental data, $20; roadid.com). Furthermore, on a bright day, wear shades. "They diminish glare, which can diminish squinting, eventually delivering the strain in your shoulders," Kastor says. Furthermore, that is a presentation reward, on the grounds that loosening up them helps moderate energy on your runs.It's not difficult to get in an eating regimen groove, regardless of whether you're stacking up on tasty leafy foods. The arrangement? Have a lot of flavors, new spices, and lemons available no matter what. "It astonishing a little smidgen of flavor, sprinkle of spices, spot of lemon zing, or spurt of lime juice can do to perk up a dish — and your eating routine," says Newgent.
Next time your family or companions choose to make a frozen yogurt run, don't stress over being avoided with regards to the good times! Request a new (and super-invigorating) frozen yogurt parfait, heaped high with diced kiwi, pineapple, and strawberries. You'll get a serving of delish products of the soil a craving.While we've all heard that pursuing shoes separate logging bunches of miles (around 300 to 350), you might in any case clutch your favorite pair. However, that is just plain dumb. "Stick tends to separate under bright light, as do different materials that make up the shoe," Kastor says. So regardless of whether your sneaks have just 150 miles on them yet are over two years of age, reuse them (attempt oneworldrunning.com or recycledrunners.com), in light of the fact that odds are they've proactively began weakening. What's more, as a guideline, consistently monitor the number of miles that you've signed on them — monotonous, yet hello, you'll be pleased with how far you've gone.
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Always have to have the @roadid for peace of mind. @roadid also has a nifty app that can let your tribe follow your route and will send an alert if you find yourself in need. #teamroadid #itswhoiam #cycling #roadid https://www.instagram.com/p/CS1x-5kMAJb/?utm_medium=tumblr
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Welcome to day seven!
And it is a Monday, which means it is weigh in day! So… I’m at 270.8.
Well, I’m still losing, so this is good!
As I said last week, we’re bumping up to a 20 minute workout, with 2 minutes of warm up and cool down, so we’re adding about 10 minutes total. Now a 25 minute workout might have seemed insane before we started this, but coming up from 15, it doesn’t seem that bad. That’s only an extra 10 minutes in your day!
Our warm up is just a slow version of our workout, which for now is a slow pedaling. And our cool down will be the same.
So today’s topic is a bit of a grab bag. I’m going to cover a couple of smaller topics that I want to get into before we get too far into this process.
Weigh Ins
So the first thing is weighing in. As you might have noticed, I am weighing in every Monday. And, though you don’t see it, I am NOT actually weighing myself on the other days. Now I have gone back and forth on this, and I have had different schedules.
And “how often you should weigh yourself” is a pretty divisive topic, it seems. I know some people who swear by weighing every single day, and some who weigh themselves multiple times a day, and some who go with weekly or monthly.
I’ve done the “every day” thing myself, and also the “I don’t want to look at it this month” thing. What mostly works for me is weekly.
So I wanted to know if there was a “right” answer. And whaddaya know, this might be why regular Roly Poly people disagree, because the experts can’t agree!
Even when they agree on the results, they disagree on whether or not that is a good thing!
For example, on the subject of weighing yourself daily:
On bodybuilding.com, registered dietitian Paul Salter, said this: “Your weight on any particular day can be impacted by numerous variables, including the previous day's food, fluid, and sodium intake, and even your stress and sleep habits. The swing, both up and down, can be larger than you expect, too. One day you're down. Hooray! The next, you're up—then up again. Yikes! If you're the type of person who feels like you're personally on trial every time you step on the scale, this can be exhausting.”
Jillian Michaels confirms this on her site: “Your weight varies throughout the day. Not only does your weight change every day, it also changes at different times through a single day, so there is no point to weighing yourself every day — and definitely not multiple times a day. This is because of body fluid fluctuations –— you might be retaining water from too much sodium consumption, or you may not have gone to the bathroom yet (gross, but true). All of these things affect your weight. The issue with checking the scale DAILY, is that minor fluctuations can freak people out — or discourage them from their weight-loss efforts.”
But Psychology Today has a different take on that same daily stress: “daily weighing can be a useful strategy to lose weight and prevent regain after weight loss. Seeing a small loss may be rewarding. On the other hand, if there’s been a gain over yesterday’s weight, it’s a reminder that an increased focus on today’s intake is needed.”
Of course, they go on to point out that people who have an eating disorder, like anorexia or bulimia shouldn’t be that focused on their weight.
Bodybuilding.com’s dietitian expands on that idea: “Can daily weigh-ins be done wrong? Definitely. Plenty of people have seen their weight go up a pound and, say, not eaten on that day or made a similarly drastic choice. But with the right mindset, the daily ritual can be a very helpful tool. Just remember that the number itself doesn't matter. Seriously—go buy a scale that's off by 30 pounds, if it helps you to just watch the trends.”
He also cites a study where “Researchers looked to see if there was a link between how often people weighed themselves and their weight-loss results over a long period. They found that those who weighed in daily (versus a group with 1-6 days between weigh-ins, 7-29 days, or 30-plus days) lost significantly more total weight. Those with longer intervals between weigh-ins had a much slower rate of loss and lost less total weight.”
Prevention sums up both the pros and cons pretty clearly: “"Weighing yourself every day, or close to it, is a way to hold yourself accountable," says Mia Syn, MS, RD, a registered dietitian nutritionist in Charleston, South Carolina. "It's factual information that may subconsciously influence your eating habits during the day and prompt you to make healthier choices if you notice you're getting off track with your goals." Of course, there are caveats. If weighing yourself presents some sort of unhealthy trigger—say, you have a history of eating disorders, or seeing your weight prompts feelings of anxiety or depression—step away from the scale, adds Syn. "A better option may be to weigh yourself weekly and look at the long-term trends,"”
The bottom line about daily weigh ins seems to say that it depends on your mental health and your reactions to it. If you can use a daily weigh in to prompt motivation or track trends, then it is a good thing. If you use a daily weigh in to punish yourself for the slightest hormone or water fluctuation, then that’s not great.
And we run into the same problems with weekly weigh ins.
Jillian Michaels advocates for weekly weigh ins, saying “Weighing yourself just once a week will give you a more accurate read — you’ll allow time for the scale to actually show weight loss. The number on the scale will help you figure out if you need to make adjustments to what you’re eating or how you’re exercising.”
Medicine Net doctor Melissa Conrad Stoppler adds that “daily weighing can lead to discouragement and potential diet sabotage if you see a higher number on the scale than you saw the day before. Most diet experts believe that a once-weekly or even monthly weigh-in is a more accurate reflection of weight control progress.”
That said, there are ways to do weekly weigh ins “wrong”. Dietitian Satler says “A study out of Psychological Reports found that weekly weigh-ins, the preferred method of choice for many popular group weight-loss meetings, motivated many people to "beat the scale" by engaging in unhealthy weight-control practices in an effort not to look bad or feel embarrassed. Of course, "beat last week's weigh-in no matter what it takes" isn't an ideal way to make a lasting, healthy lifestyle change. Additionally, having large spaces between weigh-ins may leave weight gain unnoticed, making a single weigh-in feel like a serious punch in the gut.”
So what do we do? Well, it seems that the answer is, “what works best for you,” and that is a complicated process involving several factors, including your mental state.
If you’re the kind of person who can weigh yourself daily and use that to track long term trends, or motivate yourself, then great! Do it daily! If you’re the kind of person who would feel like the scale is ruling your life and even the slightest increase is a cause to fast or whatever, then daily weigh ins might do you more harm than good.
Conversely, if you’re the kind of person who can weigh yourself weekly and see those trends, and feel like you aren’t stressed, then go for weekly weigh ins. But if you’re the kind of person who fixates on that “weigh in day” and purges or restricts before, or follows other unhealthy habits on that weekly schedule, then that’s not great either.
Whichever schedule you keep, you should just do it in a healthy way.
Now one of the reasons I wanted to look into this, is because Roly Mama and I have this disagreement. I’m the kind of person who stresses about daily weigh ins, and much prefers weekly ones. And I don’t purge or over workout the day before. Roly Mama, on the other hand, weighs herself every morning, which always felt obsessive to me, but it motivates her. And I wanted to know which of us was wrong.
Turns out, neither of us was wrong! We are just wired differently, and are doing our different styles in our own different, healthy, ways.
And overall, most of the experts I’ve cited today also note that the scale isn’t the most important part.
Prevention’s dietitian Mia Syn says, “You might also pay closer attention to the fit of your clothes rather than the number on the scale as a gauge of your weight and shape fluctuations."
They also cite dietitian Angela Onsgard, who notes “that if your weight-loss plan includes a muscle-building component, it's important to not put too much emphasis on the number you're seeing on the scale. [...] Simply looking at your weight doesn't show you that you may have gained 5 pounds of muscle and lost 3% body fat."
Bodybuilding.com’s dietitian Satler agrees. “The thing about weight is that it's really just one piece of the progress puzzle; it's not the piece. Exercise performance, appearance, measurements, energy level, body-fat percentage—all of these things indicate important changes, but you can't measure them as readily as weight. [...] If weight loss is your goal, then sure, weigh yourself. Two or three times per week should be sufficient to give the benefits of the daily weigh-in without the stress of the weekly one. But know this: Sometimes the scale won't budge for days or even weeks, even though important changes are happening in the realms of body composition and athletic performance.”
Medicinenet’s doctor agrees: “Cues other than the numbers on the scale are equally important. How do you feel? Are your clothes getting looser or tighter? Do you feel stronger, healthier, leaner? Your own perceptions can be the most valuable tools to help you track your weight control progress.”
So the bottom line appears to be: don’t *never* weigh yourself, but pick a timing that fits your situation. The one that stresses you the *least* And keep in mind that the scale isn’t the only metric you should look at.
So, with that in mind, I’ll stop bugging Roly Mama about how often she weighs herself.
Interval Timer
So, topic two! My lovely little timer app!
There are a number of timer apps, and many of them have specific reasons, but “Interval Timer” is a generic one that’s kind of do it yourself. It has options for a simple set of intervals, or a complex one.
It lets you create a warm up and a cool down, and also lets you create intervals in the workout itself. You can use these to switch from high to low intensity, and I also use them to remind me to drink water. You set a interval and then you say how many reps of that you want to do.
If you are creating a complex routine, you can set different types of intervals with their own timing and reps and cycle through them. There’s a lot of flexibility!
You can pick different sound effects for each change, and you can color code the intervals, so you just need to glance at your phone to know what you should be doing!
It is also compatible with listening to music, and includes those controls at the bottom, so you can pause or skip through your workout playlist.
Also, there’s a pause and stop button for the timer itself, so if you need to pause for some reason, you can. When you finish, it asks if you want to log that routine, and you can, so you can keep track of how often you worked out with it.
And you can name and color code the routines, so if you have different things you are doing, like a short walk, a jog, and a peddler routine, you can save each of them!
So Interval Timer is a handy, free, little app that is super intuitive to use, but also great to help you keep your workouts on task. So check it out!
Road ID
And another quick app. If you are doing any kind of outside workout, like Roly Mama and I do with our No Zero Day May walks, you should check out the app, Road ID.
You can use it to track your timing and route, but more importantly, it is a safety feature. I used to use this when I lived further away, and Roly Mama got worried that I was going on walks at night after work.
You can pick an emergency contact, and it alerts them when you start and stop your routine. If you use the ecrumb option, they can also follow you on a map.
You can set your lock screen so that if something happens to you, it displays your profile and information to call your emergency contact. You can also set it with a stationary alert. With this, if you stop moving for 5 minutes, it will start a one minute countdown, with this loud beep. That’s your clue to get moving again or to cancel it. And if you don’t, because you can’t for whatever reason, it will alert your emergency contact that you’re in trouble.
There are a few other settings you can customize, and you can tweak the stationary one. But the great thing is that, if you’re walking or running or biking or otherwise outside of your home or gym, you can make sure that someone else is aware of where you are and what you’re doing. And if you get hurt or in some kind of trouble, you can get help.
So that’s a fantastic little app I want to make sure you know about.
You should also check out their website, for other ID and safety things. Very cool.
And with that, we are done for today!
Take care of yourself! And please join me next time!
#RolyPoly#WeightLoss#weight loss#Weigh In#Workout#intervaltraining#IntervalTimer#Fitness#RoadID#Exercise
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4 Vital Tips For Running in the Heat. No matter the activity, I’ll NEVER ❌leave home without my @roadid. This can save your life and everyone needs one. Get one for your kids and pets. 🏃🏽♀️🐕 👶 . . 🔴 Check out my key running tips 👉🏽Watch on YouTube >Video Link in Bio: #fitlife #fitness #exercise #runhappy #dc #runningsafety #lifestyle #eatwell #healthy #healthyliving #run #fitnessjourney #runsafety #fitnessmotivation #healthylifestyle #runhappy #roadid #runninggirl #runningintheheat #washingtondc #hydrate #runningtips #hotweather #summer #running #safetytips #runsafe #runningmotivation #safetyfirst (at Washington, District of Columbia) https://www.instagram.com/p/ByBJSPtBO9K/?igshid=g02va01vacya
#fitlife#fitness#exercise#runhappy#dc#runningsafety#lifestyle#eatwell#healthy#healthyliving#run#fitnessjourney#runsafety#fitnessmotivation#healthylifestyle#roadid#runninggirl#runningintheheat#washingtondc#hydrate#runningtips#hotweather#summer#running#safetytips#runsafe#runningmotivation#safetyfirst
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Time for a quick 5K along the PCT near the Vasquez Rocks. #runningafter60 #runselfie #roadid #pct #slowaf #obeseathlete https://www.instagram.com/p/Bxmod0_Hofk/?igshid=92bvsuvjygml
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If you don’t have a Road ID yet, you should. I’ve been wearing one for years, just replaced my old Velcro bracelet with a sleeker, slimmer silicone one that should last longer. Whatever style you choose, this is an essential element should something really bad ever happen to you on the roads. Use the coupon in the link!
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My ride essentials. What are yours? . . . . . #getolympus #olympusomd #flatlay #flatlays #flatlaystyle #flatlaysquad #productphotography #productphotographer #styledshoot #wahoo #wahooligan #roadid #castelli #castellicycling #ridelife #giantbicycles #fruitsnacks #snacks (at Nick Wilson Photography) https://www.instagram.com/p/BvrNGdFFFHv/?utm_source=ig_tumblr_share&igshid=1iqkppg4jje1k
#getolympus#olympusomd#flatlay#flatlays#flatlaystyle#flatlaysquad#productphotography#productphotographer#styledshoot#wahoo#wahooligan#roadid#castelli#castellicycling#ridelife#giantbicycles#fruitsnacks#snacks
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Went for a quick jog early this morning before heading out of town. Got this sunrise pic for the scavenger hunt @ROADiD #RunChatHunt https://www.instagram.com/p/ClWQ6ofrRtJ/?igshid=NGJjMDIxMWI=
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So, i finally did my first run of the year. The last time i ran was IRONMAN 70.3 Florida. This is also my 6th Chicagoland Spring Marathon in the last 7 years. I am so happy and grateful to survive this marathon as I have focused much on fulfilling my duties as a nurse and not much on training. I am grateful for the Divine Creator for this. With no training all I have in my arsenal would be @surphyto @on_running @rudyprojectna @roadid my undying faith and my biggest strength and weakness, my HEART! I may be hurting and sore right now, but the power of beets gave me the energy to finish this race in 5 hours and 18 mins. I will take that anytime of the day! 😅😅😅 Congratulations to all finishers and to the event organiser, @allcommunityevents . As always, you guys did a great job! Kudos! It was also a great opportunity to try the new trisui of team @surphyto by @varlo_apparel . It is a thing of beauty! Till the next race! Paalam! 😁😁😁 #onroc #onruncrew #onrunning #altred #altredambassador #surphytoperformance #surphyto #rudyprojectna #spinshield #roadid #varloapparel #allcommunityevents #marathon #marathontraining #chicagolandspring #run #running (at Chicagoland Spring Marathon & Half Marathon) https://www.instagram.com/p/CdmB9AYrTxA/?igshid=NGJjMDIxMWI=
#onroc#onruncrew#onrunning#altred#altredambassador#surphytoperformance#surphyto#rudyprojectna#spinshield#roadid#varloapparel#allcommunityevents#marathon#marathontraining#chicagolandspring#run#running
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Last week, I had a pretty nasty fall while out on my run. I was running downhill on a part of the sidewalk that was a bit broken up and had some loose gravel. I was less than 2 miles into my run. I don’t know if I tripped or slid on the gravel, but I do know that I went down fast. I had no time to brace myself, and I landed (and bounced I believe) face first like I had slid into home plate. It’s probably better that it happened so fast or I might have broken a bone trying to catch myself. I scraped from above my mouth to my chin, my knees, and hands. My chin was the worst. I remember getting up on my hands and knees and blood was dripping onto the sidewalk. (I actually had the thought that I need to get this blood cleaned up.) I didn’t know where the blood was coming from, but I discovered it was my chin. Thankfully, I had my phone with me and my husband was working from home that day. I called him and asked him to come pick me up because I had fallen and I was bleeding. I’m also thankful that I was only a couple of miles from home. I remember that it started raining just as I got off the phone with my husband, and I was walking around trying to find my blood and I couldn’t find it. I guess the rain washed it away that fast. I don’t think anyone saw me fall – or if they did, no one helped me. I was embarrassed, but mostly I was shocked. After we got home to assess the damage, we decided to go to the E.R. My right knee and my right collar bone were both hurting, but x-rays showed that there were no breaks. I ended up needing 3 stitches in my chin – and ooh did the numbing shots hurt! Overall, the road rash on my knees bothered me the most for a couple of days because they were burning.
It had never occurred to me that I could fall. That wasn’t a fear I had before. To some people it may seem like no big deal – so what you fell, everyone falls – but to me it was pretty traumatic. It was scary. It also occurred to me that I could have been knocked out and lying there until someone came along. Anything can happen. I’m going to buy one of those bracelets from Road ID that has your name and your emergency contact engraved on it.
Tonight I ran again – exactly one week since my fall – and it went well. It felt good. Forward.
Falling Last week, I had a pretty nasty fall while out on my run. I was running downhill on a part of the sidewalk that was a bit broken up and had some loose gravel.
#exercise#falls#fitness#hills#road running#roadid#roadrash#running#running log#runs#summer running#work out
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Got out for some dirt therapy this morning. Trail was in great shape. #TeamGreen #ridepactimo #teamroadid #PicklePower #pactimo #roadid #PickleJuice #pactimobrandambassador #itswhoiam #StopMuscleCramps #mtb #mtblife #pactimoambassador2021 https://www.instagram.com/p/CSC10e8FmnT/?utm_medium=tumblr
#teamgreen#ridepactimo#teamroadid#picklepower#pactimo#roadid#picklejuice#pactimobrandambassador#itswhoiam#stopmusclecramps#mtb#mtblife#pactimoambassador2021
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The #TrDFunRun Coast VS Coast Challenge is well underway as both teams remain neck and neck in their virtual cross-country journey to see which team can reach the other's park first. Will Team Disney World triumph or will Team Disneyland claim victory?? #TeamrunDisney #TrDRunningClub #runDisney • #repost @eric_runs48.6 ・・・ Today's temps are supposed to be in the mid 80s, so my plan was to wake up early and try to get in 20 miles before it heated up. But after a bad night's sleep, I woke up late and had little desire to even go. But my awesome wife encouraged me, so I decided to go get in what I could. By mile 10 I could feel my right calf and Achilles tightening up a bit and by mile 13 the wheels started coming off the track. So, I listened to my body snd stopped at 15. As much as I would've liked 20 today, I'm not disappointed because 15 is a lot better than zero! AND thats 15 miles for my team, Team Disney World, in this weekend's #TrDFunRun 👍🏻🙂 . Today's Intervals: 》Mile 0-1: 30sec/30sec, 1min/30sec, 2min/30sec, 3 min/30sec, 4min/30sec 》Miles 1-6: 5min/30sec 》Miles 6-10: 6min/30sec 》Miles 10-finish: 6min/1min . . #marathontraining #nyrrvolvovirtualracing #tcsnycmarathon #running #runner #run #trdrunningclub #teamrundisney #runDisney #instarunclub #newbalance #1000milesrunclub #1000milesin2020 #runningwiththecoolkids #intervals #pedialyte #intervaltraining #roadid #garmin #strava #everymilematters #nevergiveup #keepmovingforward #spartan #trifectatribe #runnersofinstagram https://www.instagram.com/p/CFuuOojH29L/?igshid=13ykksev83owk
#trdfunrun#teamrundisney#trdrunningclub#rundisney#repost#marathontraining#nyrrvolvovirtualracing#tcsnycmarathon#running#runner#run#instarunclub#newbalance#1000milesrunclub#1000milesin2020#runningwiththecoolkids#intervals#pedialyte#intervaltraining#roadid#garmin#strava#everymilematters#nevergiveup#keepmovingforward#spartan#trifectatribe#runnersofinstagram
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I have one more week to upload my virtual 5K for The Sixth Annual True Bruin 5K Run/Walk. The run this morning may be the file I upload, I will wait and see what I do next weekend. Sorry for the lack of pictures, I was busy running. This portion of the PCT is one I have done many times before, San Fransquito Canyon to Grass Mountain Fire Road and back. When I ran this section a few weeks ago there was water running in the little "creeklets" and very few foot prints. This morning no more water flowing, but lots of foot prints. The weather has warmed up and the PCT through hikers are on their way NoBo. This morning was almost perfect, the temperature was in the mid 50s F (about 13-14C) foggy but with a little breeze made me wish I had brought my wind shirt instead of just wearing a tshirt and shorts. #runningafter60 #runselfie #roadid #brookscadia #roadrunnersports #garmin #seenonmyrun #pct #relive #UCLASAVirtual5k #obeseathlete #slowaf (at Green Valley, California) https://www.instagram.com/p/BxFeo4wBliZ/?utm_source=ig_tumblr_share&igshid=ov4dazqnc4ac
#runningafter60#runselfie#roadid#brookscadia#roadrunnersports#garmin#seenonmyrun#pct#relive#uclasavirtual5k#obeseathlete#slowaf
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