Where the Path Leads….

Posted on June 12, 2012 by tootallfritz

If you can find a path with no obstacles, it probably doesn’t lead anywhere. ~Frank A. Clark~

Things haven’t gone exactly as I had planned over the last couple weeks but who am I to assume that the plan I create(d) will lead me down the correct path? The best I can do is have faith that the path I am on now will lead in the direction which I am “supposed” to be headed……and hopefully make me stronger and wiser because of it!

So I sit and enjoy the summer as much as possible. It seems almost wrong to be sitting with my feet ~~wrapped in ice~~ up and “chilling” but that’s all that I can do for now. My work and family schedule doesn’t allow much time for swimming but I do have the bike on the trainer in front of the big screen now. I managed 10 miles in 34 minutes last night. Not a big ride as I didn’t have the time but that’s pushing the pace ~~for me~~ on the trainer since I have no hills to throw in a little extra speed. I have never been strong on the bike, even weaker on the trainer. Possibly this entire process, which requires no running ~~since I’m still not walking very well~~, will improve my bike? Possibly help me develop more focused, efficient power? Help me look like I’m serious instead of out for a joy ride?

We’ll see. I always say that if “it’s easy, then it’s not worth it”. This isn’t easy so I am going to assume that I am going to learn something or become better in some way as a result of this process. We’ll see.

What are you up to this summer? Any big races or are you focusing on slowing down?

** Amanda – TooTallFritz ** amanda@tootallfritz.com

I Refuse To Let The Grass Grow….

Posted on June 8, 2012 by tootallfritz

Ever heard anyone say, “Don’t let the grass grow under your feet”? That’s exactly what a lot of people do when they become injured; however, it’s not my nature. I’m “kinda” wired and I need to keep moving for the most part. I’m very fortunate in that my injury still allows me to bike and swim. So I bike and swim. And bike and swim.

I have a little injury bike station set up. I am not strong enough to ride outside at this point. If I fall, particularly being clipped into my pedals, then my partial tear could become complete and who knows how much time off that would require. So I’ll ride on the trainer until I feel comfortable and strong enough to take it outdoors.

It’s actually kinda comfy. I set it up facing the big screen tv, have a table for my water bottle, remotes, phone, etc. I rode 10 miles yesterday morning at a slow pace since I wasn’t quite comfortable and my foot was a little achy. Then today I went 30 miles, was feeling decent and was definitely faster. Riding on the trainer is not the same as being outdoors but it’s good for now. And safe. And boring, like the dreadmill, thank goodness for the tv.

I also swam 1.2 miles this morning in the pool with Susan D. She didn’t kick me. She didn’t spit water in my face. And she didn’t churn up so much water that I was scared. Thanks Susan for being such a kind lane partner. 🙂 You’re definitely one of my favorites ~~especially after you basically carried me back to my car last week when my ligament popped. Thanks for that too!~~

My swim was much faster this morning (49 minutes vs 56). No, I didn’t miscount. No I didn’t cheat. No Susan didn’t swim half of my 88 laps. The difference? ~~I didn’t feel like I was going to drown?~~ Firstly, my awesome friend, IronWOman Mel, told me last week that since my goggles keep fogging ~~being that~~ ~~my antifog is 8 years old~~ I should try using Johnson & Johnson baby shampoo. Really? Anyone tried this? Since I literally stop a good 20-25 times while I swim to wipe the fog from my goggles, I decided to try it. Damn, it worked too. I rubbed a little undiluted J&J baby shampoo on my goggle lenses last night, rinsed, let air dry and today, I had exactly one fogging incident and that was my fault cuz I didn’t dip my goggles in the water before I started swimming. Wow. Best tip I’ve had in a long time. Thanks, Mel!

Secondly, I tried to focus on my kick the last 25ish laps. I normally don’t kick ~~at all~~ much in the pool. However, when I TRI, I start kicking as I come around the last buoy and can see the beach. So I spend about a 1/3 of the swim with a solid kick (depending on how the buoys are set) and that kick makes a difference. I don’t like to kick at the start, I just focus on being relaxed and enjoying the calm before the storm but when I come around the last buoy its game on and I’m ready to ride. So today, I tried to focus on kicking in the last portion of my swim. It’s GAME ON~~, bitches~~. I’m so ready to TRI, it hurts. I may be out of a few races but I refuse to end this season without a TRI or two in the books. And watch out cuz, I’m gonna be lean and mean from my time off. It’s not gonna be for fun……it’s gonna count and if i feel like this on day 6 of rehab, it’s gonna be scary when I come back after 12 weeks. 11 weeks and 1 day left. #MakeItCount

** Happy Running & TRIing ** Amanda – TooTallFritz ** amanda@tootallfritz.com

Devil Dash 5K – Peotone – Race Review

Posted on May 21, 2012 by tootallfritz

This was another jam packed weekend. Friday included an intense session with Alexis L, the Chiro/Muscle Manipulator/Miracle Worker. I left feeling excited but sore. Let’s hope a couple sessions with her leave me repaired and ready to kick some butt!

I also managed a 30 mile bike ride despite several mishaps, including a badly broken bike that led to ~~dirty hands~~ an emergency trip to a trailside bike shop. Huge thanks to Plank Road Cyclery in Frankfort for reattaching the derailleur.

Saturday brought the Devil Dash 5K in Peotone which was a fundraiser for Aby’s school district. Last year this race was a week earlier so we were able to participate in this and some of the other local races; however, this year, the local races all fell on the same day. Poor planning on everyone’s part, in my opinion, but certainly easier on the checkbook and my body.

The Peotone race is one that I will participate in, as long as I am able, and as long as my kids are in the school district but it’s not one that’s going to draw a big crowd even if they don’t do it on the same day as everyone else. We had 68 finishers this year and I was 13th, the 3rd woman overall. Aby was 27th. She was the youngest runner but did not receive an award because they did not have an age division for her. The age groups started at age 13 and they were a bit skewed compared to other races. My normal age group would be 35-39 or 30-39 if it’s a small race. However, my age group was 33-45 on Saturday.

The race was very family friendly and we took the entire family & a few extras! Aby, Michael & Jackie are below in the first photo. Me, Aby & Nicki & Michael are in the second photo. Aby & I were rocking our Team Tough Chik singlets although neither of us were feeling too tough after this race!

Out of the 68 finishers, there were lots of run/walkers, mom’s with jogging strollers, etc. We all came out to help raise money for our kids school district. I doubt we had many participants out of the district but this was about our kids and that’s why we at the start line.

My time wasn’t in the normal range, not even for a less than ideal day but I ran, and I finished in 26:41. Always consider a run and a finish a success because there are so many people who would love to be able to do what YOU do, each and every day. Try not to beat yourself up when you don’t perform as you want/expect. We are very fortunate for our health, ~~even with a few aches & pains,~~ and our desire to get out and be active, feel the wind in our hair and the sun on our faces!

The course was a bit shy of the 5K distance last year and I ran a 22:17….huge difference, I know, but we had two different days and two different courses. The 2011 race was cool, overcast and seemed to be the perfect race. I was feeling good and strong the entire time and I remember thinking the course was great. I think I was #6 overall last year, 2nd female and I won my age group.

This year it was hot, the course was slightly long (3.3 miles) and it seemed like we made a million turns. I felt lost in a town that I am in several times a day. I know it’s all perception but this was quite possibly the longest 5K ~~ever~~ both literally and figuratively. I also was having trouble and couldn’t get a full stretch on my stride. This started when I tripped over the crack in the sidewalk, see that recap HERE, and has progressed into something of its own. I feel as if I have bricks hanging off each side of my bum! When I stride out to run fast, it’s like my leg catches and its just too tight to hit full stride. How the heck do I explain that to the chiro? She’s gonna think I’m crazy!! So the fact that I was struggling physically quite possibly attributed to my less than ideal race. You can see in the photos that it doesn’t look as if I was picking my feet up at all. Going to talk to Ms. Alexis about this on Friday.

Aby was apparently having no trouble getting her feet off the ground. 🙂

There was 1 water stop at the half way point, volunteers or police at every turn, except the turn into/thru the Jr. High parking lot and park district area. We ran thru this area last year and we ran thru it again this year although I have no idea if this was part of the new route. If we had cut this area and ran straight into the water stop, I’m pretty sure that we would have been right on the 3.1 mark but we all did the same thing and ran the same route regardless of if it was right or wrong so that’s all that matters.

No chip timing and the start commenced by the sounding of a horn, which left us all looking around wondering if we should start…..which we eventually did take off. Kinda funny really. We received a nice technical tee that was a men’s size. There were lots of post race snacks/drinks and the awards were given out as soon as people realized they had won something. The race was overall much smoother than last year but I’m holding out for the 3rd time is the charm and hoping that the 2013 route will be more runner friendly, have fewer turns and is on the money distance wise. Not a bad race for ~~the price~~ it’s 2nd year but I know they will do better in the future.

After the race, hubby took us out on the boat ~~so we could lick our wounds~~ for some R&R! Yay, thanks honey! Aby and Michael love the boat and being on the water.

I am making an effort this year to cover up more and protect my ~~sunspots~~ face from the sun. I have always been a sunscreen nazi but am also going to try to wear a hat and glasses this year for added protection. I opted for the Ryder Shots sunglasses because of the photchromic property which lightens and darkens the shade of the lens to the conditions. I have been wearing these non-stop on the run and bike for over about a month so knew they were light weight and wouldn’t bother me and I was right, I didn’t have to take them off once the entire day. Big win for me! I think I’m going to add a pair of the polarized Ryders to my “collection” for our boat outings.

Did you race this weekend? How did you perform in the heat wave? Tell us how you did! Do you like to boat and spend time on the water or is it all pool time for you?

** Happy Running ** Amanda – TooTallFritz **

Building a Successful Group Run….

Posted on May 12, 2012 by tootallfritz

As I was driving to the group run for our running club today, I must say ~~the thunder and lightning were scary~~ I didn’t want to go. However, there wasn’t really an option for not going because most of the club was racing, we had a few newbies who said they were coming out for the first time, and I was the ~~self-designated~~ group leader.

I always say, you build it and they will come but the bottom line is that somebody has to show up to get everyone started. I know this, I believe in it and I certainly do not want to see one person get dissuaded by showing up for a group run and being the only one. It’s just not cool in my opinion.

So even though I knew we would be light on numbers today due to area races, the weather and the number of people who had texted me to bail, I was going to show up, just in case. As a result, I met a new friend, Heather. Brian was also there and snapped a quick photo of us between rain showers!

This was Heather’s first time out with the F’N Running Club and I spent a nice 4.5 miles run/walking and getting to know her. We have a lot of common friends, so we “may” have been talking about YOU! 🙂

If you have an interest in building a group run, here are a few things to consider:

Have two group leaders, who are reliable and will show up regardless of weather.
Group leaders should communicate with one another so if one can’t go ~~for whatever reason~~, they know for sure the other will cover the run.
Schedule the group run for the same time & day each week.
Don’t change your time/day because “Suzie” can’t come at that time.
If you are a leader and decide to run mid-day and are scheduled to lead the 5pm run, better plan for the 2nd run or show up with your bike to get everyone started.
Unless you are a specialty group or a competitive team, encourage all paces and levels of ability.
Post group runs thru the Park District, local running store, and/or local health clubs to let area runners know when and where to show up.
Encourage runners to bring a friend, or their kids, or whatever will help them get out the door to show up.
Know that everyone is busy and their time is valuable so pay attention and get everyone started ~~pretty much~~ on schedule unless you know for sure that somebody is running late.
Being a group leader doesn’t mean being a coach, just that you get everyone moving toward the trail at the appropriate time.
Know that most people show up for a group run for FUN, stress relief and exercise so keep things upbeat and light ~~if possible~~.
Make sure you get to know the new people so they show up next time. You get to talk to “Suzie” every week, take the opportunity to meet somebody new!
Most importantly, HAVE FUN!!

Do you run with a group or are you a solo runner? Any tips on successful group runs?

Happy Running ** Amanda – TooTallFritz ** amanda@tootallfritz.com

Spring Fever…

Posted on May 10, 2012 by tootallfritz

This kids are so close to getting out of school and are anxiously awaiting summer vacation. Our toddlers are ~~freaking out~~ want to be outside non-stop. We are trying to close out the school sport seasons with the kids, figure out how to keep them occupied this summer and in the interim running ~~our asses off~~ a lot to get in as many miles as possible while the weather is still nice before it turns HOT. I must say when I parked at the Grainery last night and my thermometer showed temps in the 50’s, I was a very happy camper. That 40-55 degree range is perfect for me and that is why the spring/fall running weather is the best. Crisp, cool, zero humidity. Win!

I have also been ~~obsessed~~ in the mood to run the long way around the pond these days. I don’t care for the little curves just east of the Grainery, so have been running around the pond when I am solo. It adds a little distance but makes up for that in beauty, tranquility and less crazy curves.

Did I mention that it was tranquil? I feel so fortunate to live close to nice trails that are safe and well maintained. Road running can be stressful and dangerous but if you hit the trail, although you still need to vigilant, you get a bit of peace/tranquility and it’s safe for the most part. At least you don’t need to worry about a car running you down, right?

I run Old Plank a lot due to it’s length and vicinity to my house. I consider it my “home” trail. Do you have a home trail? Which one? I’m always up for a road trip to run somewhere new. Tell me about your trail!

Happy Running ** Amanda – TooTallFritz ** amanda@tootallfritz.com

Beautiful Day in Chicago!

Posted on May 9, 2012 by tootallfritz

This week has been a bit of a scramble but I did manage a swim on Monday (70 laps = 1750 yards = .99 miles = 40:04 minutes) when Aby’s track meet was canceled due to rain. Yesterday I squeezed in a lunchtime shake out run. My legs were still heavy from Sunday’s race so I needed something slow and relaxed. When I run at lunch, I always hit Chicago’s lakefront and it was a perfect day yesterday for lollygagging and photo taking! I ran out on the lakefront, then came back thru Grant Park to get a view of the fountain!

Sears Tower:

Entrance tunnel (under Lake Shore Drive) to Grant Park by Museum Campus:

Shedd Aquarium:

Chicago Skyline looking North toward Navy Pier:

Grant Park:

Buckingham Fountain:

All in all, I ran 4.5 miles at a very leisurely pace. The City is so alive, there are lots of people milling around doing the tourist thing and I love seeing them and seeing the sights myself in the brightness of spring. It’s the days that I can get out and run at lunch that really help me appreciate the beauty of Chicago.

People frequently ask what I do when I get back to work and am hot & sweaty. I wash up in the bathroom! If I actually go to the gym, to run on the treadmill, I can shower there. However, I normally run outside so I just wash up and use the Yes to Cucumber Wipes. Then I tell people to stay away from me. 🙂

Over the next 3 weeks, I will be focusing on increasing my run miles. A couple days a week I will be running more than once (2x and eventually 3x per day). My first multi run day will be this Saturday with a hilly 13 miler in the morning and a 5K Fun Run in the afternoon. I will continue to build the bike miles. I will also be focusing on getting out as much as possible on mid-day lunch runs to acclimate to the heat pre-Ragnar. The heat is the one thing we can not control and we will be running all hours of the day & night, particularly since there are only 6 of us running the 200 miles. Stay tuned for lots of fun training in the weeks ahead! Oh, and send me a truck load of ice for ice baths, okay?

What is your next goal and/or focus? Everyone needs a goal, please share yours with us in the event that something YOU are doing might inspire and/or intrigue someone else!

Happy Running ** Amanda – TooTallFritz ** amanda@tootallfritz.com **

Race Photos……F’N Running Club

Posted on May 8, 2012 by tootallfritz

In the aftermath of the Southwest Half Marathon, our running web pages have been flooded with photos of us half marathoners running. Normally, those photos are rather painful to look thru and I’m not saying they were all good this time around but we were an exuberant group on Sunday. You know why? We knew the photogs! The people photographing us actually knew us by name, were screaming out our name as we approached and we were happy to see them! Thanks to Gail from Running For Kicks & the F’N Cheer Squad: Maggie – MagMileRunner, Diane, Julie & Lisa for making all of us look good!

Take a look at my F’N Running Club. Since I know after you see these photos, you will want to be one of us, here are rules to joining our “club”. 1) Show up, 2) Be happy orFake it, 3) Show up. See, everyone is welcome! I’ll see you tomorrow at the Grainery at 5pm for the Wednesday run!

Our F’N Runners

Kelly – Running Kellometers:

Lori & Susan: Aurelia:

Susan & Wayne:

Brian & Kevin: Melissa:

Steve & Jenny:

Me:

Thanks Gail & our own personal F’N Cheer Squad for making all of us look as if we are having the times of our life. You guys ROCK!

Do you have any good or interesting race photos? Send them to me and I will post them on Friday!

**Update! Great minds think alike! Maggie is doing a photo challenge of good race pics. Please go visit her at magmilerunner.com and send your awesome photos to her! She will be posting them on Monday. I’m going to defer the good race photos post to her! Enjoy!**

Happy Running *** Amanda – TooTallFritz *** amanda@tootallfritz.com

Avoiding Burnout…..

Posted on May 2, 2012 by tootallfritz

While many of us are on the workout/running train constantly and never seem to get bored with the task….

Please know that everyone is in a different place and there are plenty of people who are currently struggling to get out there and do it again. ~~Yes Hollie, this post is for you.~~

I know there are some people who are super awesome and can run every day, like Shelly HERE. However, it’s not something that my body or mind can handle. My hat is off to all of you daily runners. I personally only run 3 or 4 days a week. My time and family obligations do limit my running but my body also creates its own limits because I can’t take the daily pounding. When I run, I tend to run a longer distance to “make up” for the days I can’t run.

In order to avoid burnout, it is good to change up your routine. Here are a few things you might try in order to keep the workouts/runs fresh and fun.

Run new and different routes
Run with a friend or try a group run
Try a trail run instead of just pounding your miles out on the road
RACE!! If I keep a race on my calendar every so often, it keeps me focused and in the game.
Go for a swim ~~Triathlon anyone?~~
Ride your bike
If you have access to a gym, try a class: kickboxing, spinning, yoga, pilates, or strength training.
Better yet, try ALL of the classes at your gym, make it a challenge to try a new class each week.
No gym? Get some new fitness DVDs for your TV. Tae Bo, Jillian Michael’s 30 Day Shred, Bob Harper’s Yoga (See RunWithJess’ Yoga Challenge), Belly Dancing, Hip Hop Abs, P90X.
No TV? Get a few weights or resistance bands for the house and follow the ~~billion~~ various strength workouts in the fitness magazines. Do push-ups, squats, stretching, jumping jacks, sit-ups.
Go for a walk or hike thru the woods
Play Tag and Hide & Go Seek with the kids outside

The key to being healthy is moving. That doesn’t mean that you have to run every day or run high mileage, do what is enjoyable to you. If you feel as if you are burnt out on running, I am reluctant to say stop running but that is certainly a decision you have to make for yourself. If you stop running, even for a couple weeks, know that you will lose fitness and have to rebuild. It happens to all of us, we refocus and rebuild all the time for various reasons. However, if you are already struggling a bit with motivation or why you run, starting at the bottom again to totally rebuild your fitness may cause more questions and/or depression. So if you decide to stop running for a bit, focus on other fitness activities to keep you strong and fit. Keep your chin up, reduce running to a fewer number of days per week, and add in a few new things to keep it fun and fresh. You will be happy and running faster and stronger before you know it. Everyone goes thru spells of frustration and fatigue, this is totally normal. Relax, breathe and refocus.

As a side note, many people are getting burnt out due to improper fueling. If you are tired all the time, then it may not just be about your running but how you spend the first hour after your run. I use a Post Workout Recovery Drink after my runs and this helps refuel my muscles and reduces fatigue. Think about what you do AFTER the run and consider that it may be affecting your NEXT run. Hydration and fueling is a real issue as to why many people are ~~frustrated~~ fatigued on a constant basis. You don’t have to do what I do, just do something to help yourself get to the next workout as recovered and fresh as possible.

What is your favorite type of cross training? How many days a week do you run? Any other ideas as to how to keep the fitness routine fresh & fun?

Stay Active! Amanda – TooTallFritz.com

Locked & Loaded….

Posted on April 28, 2012 by tootallfritz

I missed my 4am wake up call for the morning run due to a little man who was wide awake at 3:45. I struggled getting him back to sleep and that didn’t happen until almost 5. By then, I no longer had time to run, get home, shower, and get Aby to the bus for her track meet. So I “slept” in for another few minutes before the thunder and lightning started, then I was awake again counting my lucky stars that I wasn’t out there in the dark watching the lightning show on the road while finishing my run. Things really do happen for a reason, even when they seem to be a giant pain in your bum. 🙂

Aby’s track meet ended up canceling so I hauled my bum out the door for a run before life got in the way. The best advice I can give you when it comes to rainy, windy weather is to lock & load your hat!

By the time I got out the door, it was 44 degrees with a ~~big~~ nice wind and the rain was down to some drops and a bit of mist. I tried to convince myself to just get moving and I’d be fine but the wind took it to another level and I ran with my hands tucked into my sleeves 99% of the 10 miles.

The hat being locked & loaded help keep the wind from blowing my hair around, kept the rain out of my eyes and helped me keep my head down and focus on the task at hand. The hat I wore today was a Nike hat that I won from Pound to Miles. I have a couple Nike hats, an Athleta Hat, a Brooks Hat, one HeadSweats & one generic off brand. When the weather is bad, Aby & I fight over the Nike & Athleta hats. These hats lock & load on our heads the best and keep the weather out of our eyes. Here is a pick of Aby in our Athleta hat.

Bottom line, find a hat you like, that you can lock & load and force yourself out the door even when the weather is less than ideal. You’ll feel like a bad ass when you get home and I guarantee you’ll be happy that you went. Just don’t be stupid and go out in a storm when the lightning is raging but that goes without saying, right?

What is your favorite running hat?

Happy Running, Amanda – TooTallFritz

Race Week Do(s) & Don’t(s)

Posted on April 26, 2012 by tootallfritz

I think we all countdown to our important favorite races. We all know that I have personally been counting down to the Palos Half (aka: Southwest Half Marathon in Palos, IL) since early this week. Apparently, I’m not the only one so I thought this would be a good time to go through a few tips for our upcoming race week.

If you haven’t registered and would like to join the excitement , please register HERE now because the race is almost at capacity! This is a premier running event on the Southside of Chicago and if you live in the southern suburbs then you are surely to know ten one or two people racing on May 6th in Palos. Come run with us.

Entering the weekend before the race, my legs are dead and very tired. This is a good thing because by cutting back my mileage next week I will be fresh and a bit antsy on the start line. You want to be antsy, to feel as if you haven’t ran/done enough “this week” when you get up race morning. This is GOOD and means you are fresh and ready to bust out a fast pace!

RACE WEEK

DO	*DON’T*
Drink lots of fluids – water!	Drink a lot of alcohol
Get plenty of sleep	Stay up late watching the Twilight Zone TV
Cut back your mileage/workouts	Stairmaster, Run 40 miles & Bike Hickory Creek (The Hills!)
Swim & focus on lower intensity activities that keep the blood moving	Drown because you are trying to swim 20 miles to make up for “not” running
Run a few easy miles	Take the entire week off
Eat some good carbs (whole wheat pasta with veggies & lean protein, non-spicy marinara if you have a sensitive tummy!)	Stuff yourself at a pasta dinner the night before the race and use the excuse you are “carb loading”
Stretch & Ice	Use heat for sore muscles
Visualize the race & the finish clock with *YOUR* time	Sell yourself short or be afraid of race pace
Plan to take more fuel than you “think” you need to the race	Try a new type of fuel or hydration on race day
Charge your iPod & GPS watch	Forget your iPod & GPS Watch
Plan for post-race recovery	Assume that the race will have what *YOU* need to recover. I always have my Post Workout Recovery Drink in my checked bag along with a bagel, banana & water.
Have a confident, positive attitude	Freak out or feel as if you didn’t do enough

For me, my race week plan will include: SAT (4/28) – 10 mile run at an easy pace, SUN – Bike, MON – Swim, TUE – 2-3 miles with fast turnover, WED – easy 6 miles, THUR rest, FRI – easy 3 miles, SAT- Rest, SUN – RACE.

I have to keep it very low key the week before a race so that I’m fresh. I have arrived on the start line ready to race mentally many a times and then quickly realized that my body was not recovered enough to hit the times. What do you do for race week; anything special? Do you have any race week tips? Help us out!

Happy Running & Racing, Amanda – TooTallFritz

TooTallFritz

Running Toward: Health, Wellness & PEACE …………………………………….. Running From: Insanity, Screaming Children, Housework & a Big Ass

Tag Archives: Running

Where the Path Leads….

I Refuse To Let The Grass Grow….

Devil Dash 5K – Peotone – Race Review

Spring Fever…

Beautiful Day in Chicago!

Race Photos……F’N Running Club

Avoiding Burnout…..

Locked & Loaded….

Race Week Do(s) & Don’t(s)

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this:

Share this: