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Dublin Marathon 2012 - 'Improvers' thread

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    #182
    beeduybe
    Registered Users Posts: 731 ✭✭✭beeduybe


    nerraw1111 wrote: »
    Considering the P&D up to 55 miles plan.

    Can anyone explain how to calculate the pace of 'general aerobic' and 'lactate threshold' runs?

    It's a bit vague in the book, "15 - 25% slower than marathon race pace" ? Big enough difference between 15% and 25%. 37 seconds versus 61. Does it correspond to the McMillan endurance work outs pace times?

    Also, I haven't run a half marathon road distance but some of the runs are based on current half marathon race pace. Should I just plug my goal time into mcmillan and run the times based on McM's half marathon time?

    Just started the 55 mile 18 week P&D plan myself. I don't know if you use a Heart Rate monitor but I have one and find a great training tool. I try to keep my HR within the ranges recommended in the book and don't have to worry about predicting what pace I should be running at for General Aerobic runs.

    If you haven't raced a HM it might be a good idea to stick a recent race time into the McMillan calculator and see what the HM equivalent is. It should give you a pretty decent prediction for what your current HM pace is.


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    #183
    Lizzy C
    Registered Users Posts: 86 ✭✭Lizzy C


    beeduybe wrote: »
    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    lizzy c|P&D:33-55|5|34m|34m|so far so good!


    Good to get through the first week unscathed. Brought forward the first marathon pace run of the plan a week as it didn't suit to do it next week. 13 miles with 8 @ marathon effort. Ended up being a bit faster than I planned but stayed within the recommended heart rate ranges in the P&D book so happy with that.


    Sorry not sure I did the correct thing when trying to input into the table!
    Question: Should I determine my training paces on the basis of my goal (sub 4 hr marathon) or on the basis of performance at a recent race (e.g 5mile on Saturday). I'm a bit off where I know I need to be, but know that my fitness will improve [have already seen that over the past two-three weeks], but just want to get the best out of my training!


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    #184
    Skidrow
    Registered Users Posts: 240 ✭✭Skidrow


    Can anyone join in here ? I am going to give DCM 2012 a lash and have learned a lot already just reading previous posts.

    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    Skidrow|HH Inter 1|4|20m|20m|Oops! Missed 1 run!

    Did not spot extra Sat run until I saw your table, no Sat run in HH Novice2 I used last time.
    Wondering will I be up to this plan with an extra run each week?


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    #185
    Younganne
    Registered Users Posts: 3,883 ✭✭✭Younganne


    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    Lizzy c|P&D -55|5 |34| so far so good
    Skidrow|HH inter1|4| 20m|20m |oops i missed one
    Younganne|Ecolis plan|5|5 |33.23|going well so far...:D


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    #186
    run44
    Registered Users Posts: 221 ✭✭run44


    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    Lizzy c|P&D -55|5 |34| so far so good
    Skidrow|HH inter1|4| 20m|20m |oops i missed one
    Younganne|Ecolis plan|5|5 |33.23|going well so far...:D
    run44|HH inter1|4| 23.2m|23.2m |Missed one, but almost made up for it ;)


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    #187
    liamog
    Moderators, Motoring & Transport Moderators, Regional East Moderators Posts: 8,007 Mod ✭✭✭✭liamog


    Anybody double tracking with the novice thread? They have 40 people, seems to be way more than last year.

    Then again they always say running is a recession sport.


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    #188
    D Chief
    Registered Users Posts: 143 ✭✭D Chief


    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    Lizzy c|P&D -55|5 |34| so far so good
    Skidrow|HH inter1|4| 20m|20m |oops i missed one
    Younganne|Ecolis plan|5|5 |33.23|going well so far...:D
    run44|HH inter1|4| 23.2m|23.2m |Missed one, but almost made up for it ;)
    D Chief|P&D -55|5| 58km| 58km|Tús maith, leath na hoibre.

    Following P&D up to 55 mile pw plan for DCM 2012, aiming for 3:45 or 3:59. I'll decide on a definite target later. I'm going to start doing PMP at 5:25/km, 3:50 pace, and see how that feels.


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    #189
    Micilin Muc
    Registered Users Posts: 2,842 ✭✭✭Micilin Muc


    D Chief wrote: »
    Following P&D up to 55 mile pw plan for DCM 2012, aiming for 3:45 or 3:59. I'll decide on a definite target later. I'm going to start doing PMP at 5:25/km, 3:50 pace, and see how that feels.

    I followed the same plan for Connemara. My PMP miles got a lot easier towards the end and I revised my goal marathon pace in the weeks before. 5:25min/km is a good pace for now :)


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    #190
    Younganne
    Registered Users Posts: 3,883 ✭✭✭Younganne


    liamog wrote: »
    Anybody double tracking with the novice thread? They have 40 people, seems to be way more than last year.

    Then again they always say running is a recession sport.
    Pageant Messiah wrote: »
    Our "little" community is not so little anymore :)

    We now have 63 names on the sheet. (4 of these have yet to log any runs but I have pm'd them making them aware of the sheet earlier today)

    In Week 0 (18/06/2012 to 24/06/2012) we collectively logged over a 1000 miles :eek: That's a great milestone to reach (pun intended!)

    Week 1 (25/06/2012 to 01/07/2102) is already at 966 miles and there are still a few members to log that week so it's fairly certain that we will have logged over 2000 miles in 2 weeks.

    I've added in a line at the bottom of the the sheet calculating the average mileage covered per person who has actually entered data. This will give everyone an idea of where they are or not versus the group. Obviously we're not all going to be aiming for the mileage that Wowzer and Tang are knocking out but you should be aiming to be close enough to the average mileage as each week progresses. If you are falling far behind this on a constant basis you may be under training.

    In Week 0 the average mileage covered was 17.18 miles.

    In Week 1 the average (so far) is 17.57 miles.

    There's a hugh amount in the Novice thread, i'm on the list from week 1 but won't be tracking as i have my own log too!!!


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    #191
    alanking
    Closed Accounts Posts: 51 ✭✭alanking


    ok - someones going to have to explain how to update the table...........

    Done Irish Runner 5m in 32:40 - also averaging about 30m (48km) per week.
    Longest run to date 15m.
    Running the Clontarf half on 7th July - hoping for 1:36.

    Currently using a combination of plans that have Tempo / Long Runs / intervals - with a couple of easy runs in there as well.
    Plan to use the 3:30 RunRepublic plan from end July - (might up that to 3:15 later in the training)

    Holidays planned from mid July, might do a few small runs while away.


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    #192
    nerraw1111
    Closed Accounts Posts: 2,818 ✭✭✭nerraw1111


    Cheers Micilin/Beeduybe.

    Don't really run with a HR but will give it a whirl. My 5 mile time translates to 2.56 ish. But 5 mile is too short a time to be setting goals. Shall see what happens.


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    #193
    Younganne
    Registered Users Posts: 3,883 ✭✭✭Younganne


    alanking wrote: »
    ok - someones going to have to explain how to update the table...........

    Done Irish Runner 5m in 32:40 - also averaging about 30m (48km) per week.
    Longest run to date 15m.
    Running the Clontarf half on 7th July - hoping for 1:36.

    Currently using a combination of plans that have Tempo / Long Runs / intervals - with a couple of easy runs in there as well.
    Plan to use the 3:30 RunRepublic plan from end July - (might up that to 3:15 later in the training)

    Holidays planned from mid July, might do a few small runs while away.


    Alan,
    Quote the latest version of the table, then remove the [/quote] tags at the start and the end, leave the [/table] tags at the start and the end, and add yourself in after the last entry...give it a try and if it doesn't work, i or someone will add you in later.


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    #194
    Younganne
    Registered Users Posts: 3,883 ✭✭✭Younganne


    Marathon Plan - Week 2

    Mon|Tue|Wed|Thur|Fri|Sat|Sun
    Rest|6 mile easy|5Km Race|6m easy|Session *|15 min recovery|1 hr 45 easy

    Friday session: 1 mile warm up, 10x30 sec hills @ 5k-5m effort jog back down recovery, 1 mile cooldown

    Plan is to do the session Friday, but might have to be switched to Sat

    My easy pace is 9.27 - 9.57.

    Week 2 - Run 1 Tuesday 3rd July - 6m in 59:05 @ 9.51/159
    this was just inside the easy pace band but it felt a little harder than it should have been. Legs were fine, but i found the heat very intense and again i was sweating buckets......my route was North rd, Ordance survey rd, upper Glen rd, Military rd, Wellington rd and back to North Rd, opposite route to the 5m race, but still a few nice hills in there.

    I also ran with someone so found the talking and breathing a bit tought at times...no fear of me shuting up for 5 mins:o

    9.54/152, 9.36/160, 9.41/158, 10.00/156, 9.50/166, 10.04/167

    Happy enough with the pace and i slowed it down near the end instead of the usual speeding up(but i guess the hill on Wellington rd helped there:D)

    Totalsbiggrin.gif
    WTD:6.00m
    MTD: 12.12m
    YTD: 527.02m


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    #195
    Skidrow
    Registered Users Posts: 240 ✭✭Skidrow


    Well done Younganne, tough out there today. What time of the day was that?
    I ran in the Park at lunch time today and came to a complete standstill after 2 miles, had to walk for a few minutes to get it together. Heat/humidity was definitely a factor and probably also due to my 4th run in 4 days. I have stepped up from HH Novice2 to HH Inter and I may be pushing it a bit much.


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    #196
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    HHInter1 Wk2 Run 1: 3 mile run 24:13 Avg pace 8:06....

    Just ran my figures thru McMillan calculator and this is way faster than my Easy runis supposed to be so I guess this was a tempo run today. Easy pace according to Mcmillan is 9:39-10:09

    Today I just went out and I felt comfortable so went with it..need more discipline on my pacing. Will do an easy 5 m tomorrow. The problem is the more running I do, the fitter I'm getting and the lighter I'm becoming hence the tendency to go faster without trying to push it. And it is my birthday today so I won't feel so guilty tucking into the chocolate cake today with the kids having burnt the extra calories today:D
    Edit: Think I'll try my HR Monitor tomw for first time


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    #197
    PDCAT
    Registered Users Posts: 1,703 ✭✭✭PDCAT


    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    Lizzy c|P&D -55|5 |34| so far so good
    Skidrow|HH inter1|4| 20m|20m |oops i missed one
    Younganne|Ecolis plan|5|5 |33.23|going well so far...:D
    run44|HH inter1|4| 23.2m|23.2m |Missed one, but almost made up for it ;)
    D Chief|P&D -55|5| 58km| 58km|Tús maith, leath na hoibre.
    PDCAT|HH Inter 1|5|30M| 30M|Finished Week 2 of Marathon Plan - small niggle in left calf.


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    #198
    Lizzy C
    Registered Users Posts: 86 ✭✭Lizzy C


    PDCAT wrote: »
    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    Lizzy c|P&D -55|5 |34m|34m|so far so good
    Skidrow|HH inter1|4| 20m|20m |oops i missed one
    Younganne|Ecolis plan|5|5 |33.23|going well so far...:D
    run44|HH inter1|4| 23.2m|23.2m |Missed one, but almost made up for it ;)
    D Chief|P&D -55|5| 58km| 58km|Tús maith, leath na hoibre.
    PDCAT|HH Inter 1|5|30M| 30M|Finished Week 2 of Marathon Plan - small niggle in left calf.

    Being pedantic as I am, I just fixed up my line in the table!


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    #199
    sideline warrior
    Registered Users Posts: 115 ✭✭sideline warrior


    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    Lizzy c|P&D -55|5 |34|34| so far so good
    Skidrow|HH inter1|4| 20m|20m |oops i missed one
    Younganne|Ecolis plan|5|5 |33.23|going well so far...:D
    run44|HH inter1|4| 23.2m|23.2m |Missed one, but almost made up for it ;)
    D Chief|P&D -55|5| 58km| 58km|Tús maith, leath na hoibre.
    PDCAT|HH Inter 1|5|30M| 30M|Finished Week 2 of Marathon Plan - small niggle in left calf.
    Sideline warrior|HH Inter 1|7|10.4m|36.06m|Feeling good so far. Finding it hard to reduce speed though.


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    #200
    Younganne
    Registered Users Posts: 3,883 ✭✭✭Younganne


    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    Lizzy c|P&D -55|5 |34|34| so far so good
    Skidrow|HH inter1|4| 20m|20m |oops i missed one
    Younganne|Ecolis plan|5|33.23m |33.23m|going well so far...:D
    run44|HH inter1|4| 23.2m|23.2m |Missed one, but almost made up for it ;)
    D Chief|P&D -55|5| 58km| 58km|Tús maith, leath na hoibre.
    PDCAT|HH Inter 1|5|30M| 30M|Finished Week 2 of Marathon Plan - small niggle in left calf.
    Sideline warrior|HH Inter 1|7|10.4m|36.06m|Feeling good so far. Finding it hard to reduce speed though.


    just fixing it too!!!:D


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    #201
    seanie_m
    Registered Users Posts: 49 ✭seanie_m


    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    Lizzy c|P&D -55|5 |34|34| so far so good
    Skidrow|HH inter1|4| 20m|20m |oops i missed one
    Younganne|Ecolis plan|5|33.23m |33.23m|going well so far...:D
    run44|HH inter1|4| 23.2m|23.2m |Missed one, but almost made up for it ;)
    D Chief|P&D -55|5| 58km| 58km|Tús maith, leath na hoibre.
    PDCAT|HH Inter 1|5|30M| 30M|Finished Week 2 of Marathon Plan - small niggle in left calf.
    Sideline warrior|HH Inter 1|7|10.4m|36.06m|Feeling good so far. Finding it hard to reduce speed though.
    seanie_m|HH Inter 1|6|3mi|28mi|the buzz is catching on, loooking forward to the next run already


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    #202
    jim0
    Registered Users Posts: 64 ✭✭jim0


    Micilin Muc wrote: »
    I followed the same plan for Connemara. My PMP miles got a lot easier towards the end and I revised my goal marathon pace in the weeks before. 5:25min/km is a good pace for now :)

    Thanks guys - I agree with all of that - nice to see someone else out there in the same zone.


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    #203
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    Warm and Sunny --Got my run in this morning as I'm off work for couple of weeks.(Usually run in the evening midweek) Damn it's hard trying to reduce the speed on the shorter runs. Still struggling with it.Must try harder.

    5.21 miles ; 47:29; Avg Pace 9:06 ; HR 145/159 (avg/max)

    First time using the HR Monitor. Any good references to see if my Hr is good, bad or indifferent?


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    #204
    menoscemo
    Closed Accounts Posts: 13,915 ✭✭✭✭menoscemo


    RedRunner wrote: »

    First time using the HR Monitor. Any good references to see if my Hr is good, bad or indifferent?

    It depends on what your Max HR is.
    My coach reccomends that all easy runs should be done at around 50 beats below your Max HR.

    A good way to find you Max HR is to wear your HRM for a short race like a 5k, push yourself to the limit with a sprint finish and get a reading from the end of the race. Adding a few bpm to the max recorded at the end of the race should be a good indicator of your Max HR.


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    #205
    RedRunner
    Registered Users Posts: 3,606 ✭✭✭RedRunner


    menoscemo wrote: »
    It depends on what your Max HR is.
    My coach reccomends that all easy runs should be done at around 50 beats below your Max HR.

    A good way to find you Max HR is to wear your HRM for a short race like a 5k, push yourself to the limit with a sprint finish and get a reading from the end of the race. Adding a few bpm to the max recorded at the end of the race should be a good indicator of your Max HR.

    Thanks a mill for that Menoscemo. I'll try that and see how I get on.


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    #206
    liamog
    Moderators, Motoring & Transport Moderators, Regional East Moderators Posts: 8,007 Mod ✭✭✭✭liamog


    Going down to a club tonight, possibly going to join up depending on what the experience is like.

    Anybody have experience mixing clubs and training plans.


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    #207
    Lizzy C
    Registered Users Posts: 86 ✭✭Lizzy C


    liamog wrote: »
    Going down to a club tonight, possibly going to join up depending on what the experience is like.

    Anybody have experience mixing clubs and training plans.


    Interested to hear how you get on. I often see groups running up in the Phoenix Park and think that it would be good to join one if possible, cos I get a bit lonely sometimes on my runs, especially the long ones! :(


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    #208
    RacoonQueen
    Moderators, Sports Moderators Posts: 20,366 Mod ✭✭✭✭RacoonQueen


    Lizzy C wrote: »
    Interested to hear how you get on. I often see groups running up in the Phoenix Park and think that it would be good to join one if possible, cos I get a bit lonely sometimes on my runs, especially the long ones! :(

    Join Donore. All the cool girls are in Donore. :)


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    #209
    seanie_m
    Registered Users Posts: 49 ✭seanie_m


    Name|Plan|Sessions Completed|Miles/KM This Week| Total Miles/KM | Comments
    liamog|HH Inter 1| 5 | 40 km | 40 km | Ran the 5 Mile Race in 38:44, happy with the time and 100% completion on training sessions
    Micilín Muc|P&D:55-70|6|88km|88km|Tough start to the week, got easier once I ate more food :)
    RedRunner|HH Inter 1|5|24.3m|24.3m|Feeling good and injury free..Long may it continue!
    Mike D|HH Inter 1|5|24m|24m|Glad to get the programme underway...all good!
    beeduybe|P&D:33-55|5|37m|37m|1 week down. 17 to go :)
    Lizzy c|P&D -55|5 |34|34| so far so good
    Skidrow|HH inter1|4| 20m|20m |oops i missed one
    Younganne|Ecolis plan|5|33.23m |33.23m|going well so far...:D
    run44|HH inter1|4| 23.2m|23.2m |Missed one, but almost made up for it ;)
    D Chief|P&D -55|5| 58km| 58km|Tús maith, leath na hoibre.
    PDCAT|HH Inter 1|5|30M| 30M|Finished Week 2 of Marathon Plan - small niggle in left calf.
    Sideline warrior|HH Inter 1|7|10.4m|36.06m|Feeling good so far. Finding it hard to reduce speed though.
    seanie_m|HH Inter 1|7|8mi|33mi|Did the first 5k today with a friend around UCD, 19:15, needless to say the last 3k were tougher than usual... mount anville hill never again


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    #210
    RayCun
    Registered Users Posts: 15,704 ✭✭✭✭RayCun


    liamog wrote: »
    Going down to a club tonight, possibly going to join up depending on what the experience is like.

    Anybody have experience mixing clubs and training plans.

    Most training plans have at least one session a week at VO2 or tempo pace. Do one club session a week instead of that session. If there's only one V)2 or tempo session a week in your plan, only go to one club session


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    #211
    mr.wiggle
    Registered Users Posts: 842 ✭✭✭mr.wiggle


    Ah well, knew it had to end sometime :pac:
    Just getting back running again prior to my 15 week plan kicking in on the 16th, had a couple of small runs this week to see if the lungs/knees/head are all ok!
    Looking forward to following the plan again, need that motivation to get back out running in the rain.
    A great tip for all of you feelin blue about the weather...buy a pair of sports glasses with yellow lens...makes everything appear better ! ( seriously )


    Mr.W.


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