September 16, 2008
Very Unimaginative
The same workout was up on the board from yesterday's master club ... with my mind being a bit foggy today I didn't want to think up some creative workout. I pretty much did the same thing as yesterday, but tacked on a few more yards and tacked on a bit faster pace
200 yds swim
200 yds kick
200 yds IM
200 yds pull
200 yds swim
100 yds kick
100 yds pull
5x100 on 1:30 hold 1:15
100 yds cool down
1,800 total yards
Posted by bigred at 05:36 PM | Comments (0) | TrackBack
September 15, 2008
A Miling Monday
It was just a quick mile today. Had errands to run so I had to get in and out as quick as possible and the workout went something like this:
200 yds swim
200 yds kick
200 yds IM
200 yds pull
200 yds swim
5x100 on 1:45 negative split
150 yds cool down
1,650 total yards
Posted by bigred at 03:03 PM | Comments (0) | TrackBack
September 12, 2008
TGIF
It wasn't too bad of a workout. I felt a little tight the entire time especially in my shoulders and neck. Just a good solid performance to cap off the week. Can't wait to start seeing my body transform now ....
Workout after the jump ...
200 yds swim
200 yds kick
200 yds pull
4x100 IM's on 1:45
3 x [
1 x 100 yds on 1:45m
2 x 50 yds :50s
]
200 yds pull
200 yds cool down
2,100 total yards
Posted by bigred at 02:16 PM | Comments (0) | TrackBack
September 11, 2008
The comeback
Back at it? Well kind of. Just trying to get in some quality swims and here is how I rolled up this one ...
Warm-up:
-300 Swim
-200 IM (Drill)
-100 Kick
-200 pull
Main Set:
-Repeat 3 Times:
+150 swim, faster each 50 - 10 second rest
+50 swim at race pace on :45s
+100 swim on 1:45m
200 Pull
4 x 50 on 1:00m, build into each 50
200 Cooldown
Back to the grind ...
Posted by bigred at 02:10 PM | Comments (0) | TrackBack
March 06, 2006
Recovered?
Well I don't know if I would go that far, but for the first time in over a month I am back at it. Man Feb was just an unreal month and I am glad it was only 28 days. I had mountain's of work, school work to do and was only getting 5 hours of sleep without working out at all. Needless to say I would have had to give up some of that sleep time to workout and 5 hours is about eh bare minimum I can survive on I found out.
So I am basically back to square one again. Now don't get me wrong since I have been swimming and have only been out of it for a month it is far from starting over after having taken years off. You go through the similar soreness/endurance/strength cycle. Just happens to be on a smaller scale. So I am back to basics with this workout:
4 x 200yds on 4:00m
4 x 100yds on 2:00m
a 50 cooldown
1250 total yds
Far from spectacular, but you gotta start back somewhere. Nice to have that exhausted feeling again, this time being from working out versus work.
Posted by bigred at 03:11 PM | Comments (2) | TrackBack
February 01, 2006
All Systems Go
Well for the past two days I have just been swamped and all of that I think just completely drained me. Literally I felt about at 70% energy ... just lethargic and weak ... I thought for sure I was going to be sick, but I woke on this morning feeling fresh and ready to take on the pool. I skipped monday 's swim due to work related issue's. Then yesterday I just could not move from bed ... weak as could be .. both physically and mentally!
Which brought me to today. I don't know if I am back at full power, but enough so that I could go flutter around in the pool for a bit. My workout was pretty typical of what I have been doing:
200 yds :45s rest
100 yds :30s rest
4 x 50 yds : 20s rest
500 yds 1:00 rest
2 x [ 200 yds :45s rest
100 yds :30s rest
4 x 50 yds : 20s rest ]
50 yds cool down
I am not sure why I threw that 500 in there ... I guess to change things up since I do just about the same freaking workout each time I get in the water. I did however cut my resting times and that saved me some overall time in the workout as well as kept my HR from ever getting too comfortable. If I needed to recover it would be through swimming and not resting on the wall.
As far as my energy levels the last couple days ... I am not sure why I felt so tired ... I mean I know I am on a very tight sleep schedule right now, but I had been doing fine for two weeks. So I am going to dismiss my sleep from this. The other big thing to look at is nutrition. Am I getting the right amount of calories per day for my body to recover, or if I have the right amount of calories are they the right mix of protein, fat, carbs, fiber, etc. That is what I will be looking into this weekend.
Posted by bigred at 02:58 PM | Comments (0) | TrackBack
January 27, 2006
A Long Swim
So I was not feeling the best today, just had a nice solid headache going on .. still do. I spent maybe an hour comtemplating even going swimming, thinking, maybe Friday should be my day off :) I am glad I could not talk myself into taking the day off because I think after today swim and the way I felt in the water I can say with 95% certainty I just busted through to another level of fitness. I was only going to warmup 500 yards, but felt so good doing it I decided that at some points during my workouts I am going to have some long continuous swims. That is what you have to do in a triathlon, they don't give you a chance to warm-up, you just go at it.
So that is what I ended up doing. Here is how I broke things down today
1000 yards
2 x [
200 yds, 1:00m rest afterwards
1 x 100 yds, :45s rest afterwards
4 x 50 yds, :30s rest afterwards
]
50 yards warmdown
2,050 total yards
I was really cruising on most of these swims and just kept my HR level. My stroke is starting to feel more powerful and I am actually moving in the water now with it, versus struggling to go anywhere slowly. I am looking forward to the few days off of swimming and biking, but tomorrow's run will give me the 100% confidence in my body having stepped it up to the next level.
Posted by bigred at 03:43 PM | Comments (0) | TrackBack
January 25, 2006
The power stroke
It is nice when you get into a groove. I gues I was a bit amped due to working conditions today and so getting into the water I had a lot of energy/anger to burn off. Exercise for me is a great way to relieve the everyday battle's. So I felt like a speed boat in the water today and tried to keep my set's shorter, although quite similar to other workouts I have done (like last mon :) ). I just don't want to take the time to be that inventive, I just want to get in teh water and get it done and know that I am improving each time.
I have decided that from now on I will do no less than 2,000 yards per workout. I am setting that as the minimum and how I break it all down, well that is up to me. Today it went like this:
500 yds warmup
2 x [
200 yds, 1:00m rest afterwards
2 x 100 yds, :45s rest afterwards
4 x 50 yds, :30s rest afterwards
]
3 x 100 yards warmdown
2,000 total yards
that many yards just seem to be the easiest to get done in the short time period I have over lunch to get it done. I need to increase my speed and do longer sets to reduce rest if I plan on getting in more yards. That will all come with time. Right now though I gotta jet because I need to shower before class ... the joys of taking on more than you can handle!!! :)
Posted by bigred at 05:01 PM | Comments (0) | TrackBack
January 23, 2006
Go ahead and Jump
That was the song on the radio when I entered the pool. Jump by Van Halen ... the good old days of rock and roll .... reminded me of my early days of swimming in park district. Well back into wek 2 and following the script of workouts I have set up. Today felt really good in the water, it pretty much always will feel good when you take two days off to let your body completely recover.
I am want to start making a transition over the next couple of weeks from working aerobically to anaerobically and start really pushing the limits in the water. Swimming only three days a week I will need to make sure that the strength is there behind each stroke, because the mix between swimming, running and cycling should take care of the aerobic conditioning.
Here is the lowdown on the workout for today:
3 times
---------
1 x 200 yards, 1:00 minute rest
2 x 100 yards, :45 seconds rest after each
4 x 50 yards, :30 seconds rest after each.
100 yard cooldown
1900 yards total
These aren't the most elaborate of workouts and in addition to pushing myself harder in the water, I am also going to need to bump up the yardage to somewhere between the 3 to 4,000 yard range.
Posted by bigred at 02:55 PM | Comments (0) | TrackBack
January 20, 2006
Hurry up and swim
So I wrap up this full throttle week with a crunch for time because I have to squeeze in swimming earlier than I had planend to get on a conference call for work. I just hate it when work interfere's with my workout plans :)
So I tried to knock this workout out as fast as I could as well as not do a whole lot of yards in any one set :) A very tricky thing to do. 40 x 50's would have been too boring and 2 x 1,000's and 4 x 500's just didn't peak my interest. So I went with the following:
4 x [2 x 200yds, 1 x 100 yds - 45 seconds rest after each one]
2000 yds total
The good news is at the end of this workout and the end of this weak, there is not too much of my body that is not sore. That means the transformation has begun. Now I plan to take a nice weekend off (Sat run cancelled due to travel plans) and fire it back up again on Monday where I have a run and swim scheduled for that day.
Posted by bigred at 02:30 PM | Comments (0) | TrackBack
January 18, 2006
Building a good base
A nice and easy day today. Just some swimming and maybe some ab work later this evening after class or if I can squeeze in a few crunches before class ... who knows. The goal again for today was just to keep adding yardage. Not concerned about speed yet, but tried to keep decreasing my times throughout the sets.
My workout for today was as follows:
1 x 400 yds - 1:00 rest
2 x 300 yds - 1:00 rest after each one
3 x 200 yds - 1:00 rest after each one
4 x 100 yds - :45 rest after each one
50 yds cool down
2,050 yds total
Not too shabby ... increased the yardage, but what made the workout complete for me was those last 4 100's. I tried to increase each one and I ended up doign 1:27, 1:25, 1:23 and 1:20 for the last one. I was pretty much wiped off the map at that point so it was a great finish. Nothing like barely being able to lift yourself out of the pool. The sad thing is that being a former swimmer I know this is not all that difficult or strenuous, once you are in shape. I am just planning on increasing the yardage though until I am doing 3 to 4 thousands yds in an hours time frame. Once I am there then I will start working on speed and try to gear the workout's towards race like conditions. Doing drills with my head out of the water to be able to see where I am going, that type of stuff.
Posted by bigred at 02:27 PM | Comments (0) | TrackBack
January 16, 2006
Driftwood
Well that pretty much describes how my legs felt in the water. My legs were dead in the water, so the workout consisted of 110% upper body. Not a terrible thing since that is what I want to do in any race. Kick as little as possible to reserve that power for the bike and run.
Just did a quick workout. by quick I mean not a lot of sets or anything, just working on gaining more yards with each workout.
500 - 1:00 min rest
400 - 1:00 min rest
300 - 1:00 min rest
200 - 1:00 min rest
100 - 1:00 min rest
300 cool down
1800 Total Yards
See ... not a lot to it, just getting in the yardage and trying to keep increasing with each workout. Pretty exhausted now, but looking forward to the benfits this training will provide, like more energy :)
Posted by bigred at 03:05 PM | Comments (0) | TrackBack
January 13, 2006
Back to the pool
It is nice to be getting into a routine again. Tomorrow I start up the running and almost firing on all pistons of training. Today the pool temp was 84 and well, not exactly condusive to training. It makes it tougher, but not impossible.
So I was still pretty sore so I figured I would get in and just get in at leas the same amount of yards and take it easy. So I got nice and stretche dout and did the following:
300, 200, 100, 50 yards with a minute or just under rest
300, 200, 100, 50 yards with a minute or just under rest
100 cool down
So it wasn't terrbily hard, and felt much better after I was done. I think I really need to focus on the other items in the triathlon because well .. those are going to take up more time and be more strenuous. All in due time I guess.
Posted by bigred at 02:41 PM | Comments (0) | TrackBack
January 11, 2006
I haven't forgotten how to swim
My muscles have forgotten how to perform though. :) I guess three month sout of the water will do that to you. I will call that the off-season and starting today I am back in full swing. Yeah that's right ... one day back into it is full swing for me.
Midweek is a great time to get back on the horse. So what did hte horse have in store today? It looked a little like this:
4 x 200 w/ 1:00 minute rest between 200's
5 x 50 @ 1:00
1:00 rest
5 x 50 @ 1:00
2 x 50 warmdown
yeah I know ... pretty weak, but hey I didn't want the horse to bukc me on teh first day. I figure the bronco can buck me tomorrow, which has a 45 minutes spinning class (still don't have a bike yet) and a 2 mile run afterwards. Ahh so tomorrow I won't be able to lift my arms and then after tomorrows workout I won't be able to walk on Friday. Always fun to get back in full-swing :)
Posted by bigred at 02:08 PM | Comments (0) | TrackBack
September 30, 2005
Smoke on the Water
Well I don't know if there was necessarily smoke coming from my heels, but it sure felt like it. I felt amazing in the water today ... I could apply pressure to go faster and it hurt, but in a good hurt sort of way.
The burning just told me I was on the right track, but I could push harder and harder and did not tire easily. I felt for the first time in awhile like I was actually getting a feel for the water. Workout consisted of the following:
3 x 300m on 6:00 held 4:45
3 x 200m on 4:00 held 3:15
3 x 100m on 2:00 held 1:30
200 cooldown
2000 total meters
It was awesome ... the most yardage I have put in and on Friday to cap off the week. Actually the cap off is tomorrow mornings 4 mile run ... but one day at a time here :) Unfortunately because I will be in the process of moving next week it will most likely be over a week before I can get in the water again ... and that involves finding a new pool to swim in. Just rolling with it I guess ... no worries after todays workout.
Posted by bigred at 02:23 PM | Comments (0) | TrackBack
September 28, 2005
They kicked me out
Well I was running late due to a conf call that went over it's time limit. Fueled with piss and vinegar from that call I jumped into the water and accomplished more than I thought.
I only had about 25 minutes as it turned out and I tried to stay aerobic, but I was pushing too hard. My HR was up there and I was moving. For the first time in awhile I felt like I belonged in the water.
4 x 150 on 3:00 each
3 x 100 on 2:00 each (held 1:30 in meters!)
Only 900 stinking meters because the old ladies took over the pool in the shallow end. They told me I could swim in the deep end .. who were they kidding. They could have easy left one lane open for me to swim in ... I am in freaking Newton, IA for pete's sake, not the middle of a busy city .... there were like 7 of them ... oh well I did get some swimming in and that is what counts.
Posted by bigred at 10:18 PM | Comments (0) | TrackBack
September 23, 2005
A friday swim
The water temperature at this pool is just at the point where when you first slide in it is comfortable, but has a hint of coldness to it that just makes you have to psych yourself up to get moving. Takes me a couple minutes to convince myself I am doing the right thing here, ultimately though I haven't eaten yet and I know the sooner I am done in the water I can eat. Now that is motiviation!
I like this just taking it easy and getting in some meterage :) I was moving at a good clip in the water, but it is hard to tell when you have a bunch of old ladies around you doing their float-a-thon and you are doing 4 lengths of the pool to their 1. Have to give them credit though ... I hope I am still exercising when I am 80+.
6 x 150m with 1:15m rest
5 x 100m with 1:00m rest
4 x 50m with :45s rest
100m cooldown
1700m Total
Just a nice easy mile and I was off to grab some lunch at the homestead and down gallons of water. There is a 4 mile run coming up tomorrow morning. We will see if mixing in swimming like this continues to help out my running abilities.
Posted by bigred at 03:07 PM | Comments (0) | TrackBack
September 21, 2005
Water can hurt
So my swimming has been lacking behind. It is hard to get pool time squeezed into a day when your time slots get filled by meetings. Running tends to be easier because you don't need an "Open Running" designation to head outdoors and run. Swimming on the other hand you are limited already by the time slots of the gym you go to and then if you can't fit that in to your daily schedule ... well you are screwed.
No worries I guess ... I got a mile today and I felt alright. My upper body again took the brunt of it and my aerobic capacity was not taxed again. It will be interesting to see how I fend on the run tomorrow. Only 2 miles, but no HR strap yet in the mail which is disappointing considering I ordered it Sunday night ... should have went out on Monday and been here by now! So again no measurements forthcoming, but here is how the swim stacked up today ...
1600 meters
2 x (250,200,150,100,50)
100 warmdown
Pretty light and pretty easy, the goal was just to get yards in and get that mile done. got that accomplished and felt good about the siwm and the old lady club was there to kick me out!
Posted by bigred at 02:45 PM | Comments (0) | TrackBack
August 31, 2005
Back in the Pool
Well I not only got back in for the first time in a couple weeks, but I got into a Meter pool ... no more measuring my swims in yards! :) Well at least for now while I am at this Y, who knows where I will be in a few months.
I was very surprised to see how well the running has kept me in shape for swimming. My breathing was never taxed during the entire workout. My arms were burning before my breathing rate was ever accelerated. It was a great feeling!!!! I did not do a whole bunch the first day back in, 1200 meters to be precise. That is about 1300 yards or 3/4 of a mile. I just wanted my arms to get use to the water again, with the shoulder trouble I have had in the past I would rather ease into it, then destroy my shoudlers and be out for a few more weeks. So the workout went like this:
2 x 300 meters
2 x 200 meters
2 x 100 meters
That was it ... pretty basic, but effective. I am interested to see how mixing swimming back in now impacts running. I am hoping it gives me a couple more days of working my heart and brings my HR down when running, making running a lot less taxing! :)
Posted by bigred at 03:13 PM | Comments (0) | TrackBack
August 12, 2005
Under Pressure
Well today was a GREAT day!!! Not so much in ther regards that I had my last swim in Chattanooga, but that some one that had some swimming ability was there to train. She came with her paper workout and all!! I was pretty pumped about that, but at the same time nervous because well no man likes to get beat by a girl :)
So the races were on. I ended up performing pretty well and was able to have strong strokes throughout all the yards I did today. I can already start to feel stronger and start to actually feel some rhythm when I am swimming. Don't get me wrong there are still many struggles along the way, but there are brief moments and sets where I actually feel like I am starting to get the hang of this swimming thing again. At any rate here is the workout I put in today
5x200yds on 4:00 min holding 2:35
5x100yds on 2:00 min holding 1:17
6x50yds on 1:10 min [25 catch up drill, 25 sprint]
100 yards cooldown
Total: 1900 yards
So yeah you can see whay I am pretty jazzed about that. I am starting to be able to hold some pace throughout the entire workout and through out each set I am able to maintain a pace versus killing the first one and then dying on the rest of them. Now I just need to work on driving that pace down further and suffering more :)
Posted by bigred at 06:34 PM | Comments (0) | TrackBack
August 10, 2005
Hump Day
Just a ho hum day ... I felt good as far as the white water pain leaving me :) I felt pretty decent in the water too. I kind of surprised myself because I could push harder and my body responded without tiring too quickly. Within the next week or so I am going to have to climb the ladder to the next rung of pain. I definately have to start pushing myself a bit more.
The workout was set up just to get in a mile and do so without taking as much rest as I had been before. Again made it up as I went along and came up with this:
1x400 warmup
2x200 on 3:30 holding 2:35
4x100 on 2:00 holding 1:15
8x50 on 1:10 [25 catch up drill, 25 sprint]
100 cool down
Total: 1700 yards
I feel fine this evening and I am looking forward to adding running at some point next week to at least be taking on two of the three disciplines and work towards building a better aerobic base.
Posted by bigred at 07:40 PM | Comments (0) | TrackBack
August 08, 2005
Whitewater Pain
I was a bit sore today from being beaten by the rapids in the Ocoee River yesterday morning. It wasn't so much the rapids that were beating me as much as people flying at me in the boat. It was clear the instructions brace in and lean in were not followed. :) Although for some reason today's workout went very fast and I felt good even with a bruised upper body.
I just made it up as I went along again and when I do this I tend to be repetitive in the sets I do. So at some point in the future I am going to have to start setting these workouts up a week in advance to make sure to give some variety to the workouts. Today's workout consisted as follows:
4 x 300yds @ 6:00 warm-up, but held 4:15
10 x 50yds [25 catch-up drill, 25 sprint]
100yds cool down
Total: 1800 yards
Yes there were still people who were trying to race me, but I felt much better than I did I friday and with a mere couple strokes I powered passed them and one of the guys was no slouch either. He was moving too and very quickly when I was accelerating I was running out of breath. Such a long mountain to climb in front of me to get back into that almighty shape I was in just a mere 8 years ago :)
Posted by bigred at 04:22 PM | Comments (0) | TrackBack
August 05, 2005
"You think your better than me? It's go time"
Yeah so easily one of my favorite lines in Seinfeld lines amoung hundreds of others, but it is truly what I felt today. Today I got in the pool only to be challenged by some older men who have clearly past their prime ... time to hang up the speedo there fella! It made me have a good day though as these guys would jump in and race for 100 yards and I would let them have their glory and then I would deliver beat down after beat down ...
Today was a decent day in the water. A bit painful, but the good kind of pain where you get out and feel like you really accomplished something. It consisted of the following:
4x250 yards warmup w/ 1:30 minute recovery after each one
5x [100yds recover on 1:45, 50yds on :40 fast]
150yds warmdown
That total 1900 yards accomplished in 38 minutes. Not to shabby, but very painful. I decided today I needed to stop recovering by sitting at the wall and catching my breath but I need to work on my sprinting ability in addition to recovering while swimming. No walss to sit on to recover in the middle of an open water swim. I am happy that the swimming is coming along nicely, but I expect by November to really be cranking and getting in 3000 - 4000 yards in an hour and doing lots of pace work. I guess it all depends on how the biking and running come along. Until the next session ... "It's go time"
Posted by bigred at 04:13 PM | Comments (0) | TrackBack
August 01, 2005
Ahhh Sweet Monday
Today was a pretty solid day. Jumped in the pool and felt good right from the start. I guess a couple of days off will do that to you. I usually go in to workout and have a general idea of the yardage I want to hit for the day, but I never have any sets made up in my head. I guess I just tailor it to how I feel for that particular day. That is definately going to have to change in order to become a well oiled machine.
Todays workout consisted of swimming a mile, 1,650 yards and doing a lot of high HR aerobic work. I was basically right up on the line of aerobic/anaerobic.
1x500 Warmup
5x100 on 2:00 and h0ld 1:20
50 easy to get HR back down
10x50 (25 catch-up drill, 25 build to sprint
5x100 on 2:00 and hold 1:20
100 Cool down
Like I said it felt pretty good and while I was swimming today my mind was wandering which is a good and bad thing. That means the pain is not that intense for your mind to focus on it, but with the times I was going today and my HR at the 85-90% max. All in all it was a good start to the week in the pool and I am going to have to start generating some workout's ahead of time in order to plan all my activities for each week and the week's to come.
Posted by bigred at 04:24 PM | Comments (0) | TrackBack
July 29, 2005
Rock the Casbah
So I hear this song on the way to the pool and for the next 36 minutes of my workout I can sing nothing other than the chorus. Man sometimes that is great thing when you are swimming and other times it just plain sucks. In this case it was good because it kept my mind thinking about everything besides the fact my lungs were burning up.
Today I wanted to focus on distance. Going into the weekend I will not be swimming for a couple days, usually my set days to swim are Mon,Wed, and Friday. So today my workout went like this:
1 x 400
4 x 200
10 x 50 (25 catch-up drill, 25 build to sprint)
It felt pretty good to put in 1,700 yards and get some of the feeling back in the water. I also realized when I was doing the build to sprints that I need to incorporate some sprint work so that I know when I am in the water and the pack is running in fifth gear that I have a little extra to pass someone that may be annoying me or accelerate and lose someone who is grabbing on to my feet constantly. I think I also have to do some fast paced work just to keep my arm speed at a high rate. The only time in a triathlon I am going to use my upper body really will be in the swim and I need to leave all my upper body power in the water and conserve my legs for the bike and run.
Posted by bigred at 03:24 PM | Comments (0) | TrackBack
July 27, 2005
Honey Nut Cheerios
Now maybe it is just the cereal, but it could also be just the fact that I ate about an hour and half before I went to swim today, but man was I sluggish. I started off like a man on a mission, but soon found myself just plugging along trying to get in enough yardage to equal something I could call a workout.
Todays swim was just to keep yardage. No pace work or anything like that as I am still trying to get my feel back. I did a nice little descend set of:
300, 250, 200, 150, 100 with about a minute rest between each round
Then I did 3 100's to wind it down.
1,300 measily yards which I should also mention are all done freestyle. There is no need to do stroke work as I do not intend to be doing any other stroke during a triathlon. Although it would be amusing to see someone do the entire swim butterfly or breastroke.
Posted by bigred at 03:42 PM | Comments (0) | TrackBack
July 25, 2005
The Journey Begins
... I have been back in the water for a few months now and feel in pretty decent swimming shape. I by no means in competing shape, but I can swim for an hour comfortably and put in 2500 to 3000 yards. I haven't been in the water in the past couple of weeks so I decided to do the following ....
I decided to take it easy and swim for about 30 minutes and just put in 1250 yards. I figure that if I am able to get all the disciplines down in the next month the only type of triathlon I would compete in woudl be a sprint triathlon and it is rare that the sprint's ever have more that 1,000 yards. So I just did a nice and easy set.
3 x [1x250, 1x150]
50 yard cool down
and that was it. It took about 27 minutes and I took about a minute or a minute and half between each set to just recover and make sure my heartbeat did not exceed the target heart range. I felt good and little fatigued after not having been in the water for a couple weeks, but overall had a good feeling with the swim.
Posted by bigred at 10:06 PM | Comments (0) | TrackBack
