August 2024

Nutrition

Marathon number 48 incoming, just got to get over the Runner’s Low.

15 August bigkevmatthews@gmail.com 0 Comment
Racing often can lead to the dreaded ‘Runner’s Low’…image Astrid Volzke

I gave myself a week off post Birdy’s Backyard Ultra and have now started towards my next race , a smaller marathon to use as a long run with a medal at the end. ( https://www.sunsetcoastrun.com.au/  ) The A race is still the Perth Marathon in October and if I can get over the finish line of the smaller event it will be number 100th  marathon/ultra in Perth.   At the moment I’m finding it hard to get motivated and I’m putting this down to the two weeks recovery post Bibra lake marathon straight into a two week taper before Birdy’s backyard ultra. Add another week recovery from Birdy’s and it’s as good as six weeks of little running, not ideal.  This is the price you pay for racing often, sometimes you spend more time tapering, recovering and racing rather than training. Eventually the piper comes calling , asking for payment. At the moment I feel the Piper is hungry for more payments unfortunately.

This is the stage I call the Runners Low and I’ve written a few posts on this which I have added below. I know what to expect and I know what I need to do to move from the Runner’s low to the Runner’s high, train and then race again. As you age though I feel the highs and lows seem to get bigger but that’s the point I suppose, you just got to make sure you can drag yourself from the low to the high, it’s what we do as runners.

I’ve attached a few posts I’ve written previously on the ‘runners low’ , a phase I feel comes straight after a good event . It’s a price you need to pay for the runners high I suppose.

After an outstanding four days of completing at the Australian Masters in Perth I have been spending the week contemplating the next goal in my never ending journey of ‘running’. I have mentioned on numerous occasions all runners need goals otherwise they morph into joggers or even worse get taken by the dark side that is triathlons. All joking aside I respect all forms and types of exercise, really anything that gets the heart pumping faster and burns a few calories is fine with me. (Note: keep it clean people, my mum reads all my posts religiously. Hi Mum ..) I admit to trying and enjoying triathlons in my younger days but found I was a back of the pack swimmer (at best, I have British roots remember) , a middle of the pack cyclist but a reasonable runner. This , in my view, is the perfect way to run a triathlon as you spend the whole time overtaking people. Not to say maybe the odd swimming lesson wound’t have gone a miss as I swim like a brick attached to another brick; and that’s probably being kind to me not bricks.

As always I’ve digressed, the point of this post is to highlight that after the runners high you need to experience the runners low. Yin and Yan, chalk and cheese, night and day, Trump and common sense; you get the picture. After training for an event, and completing it, the high you experience has to finish and you ‘come down‘ to quote drug addicts everywhere. (I’m assuming this is the case, we run a clean ship here.)  The runner’s low starts probably the next day proper, or maybe a few days after, the main event. Suddenly the memories of the finish are fading and all you have is muscle soreness and some shiny bling. You normally take training easy the week after (unless you follow the Tony T-train’ Smith method of recovery , which normally entails threshold pace the day after a marathon, more to wind me up that serving any purpose I’m thinking?) and struggle to find the motivation to make those early morning wake-up alarms. The main issue here is normally we haven’t set a goal and so we are like a rudderless ship floating about on the ocean without a destination, becalmed even. We need to get some wind in the sails and to do this we need to search the internet and enter another race, preferably longer and harder than the last one. This gives you your next challenge and a reason to make that 5AM wake up when it’s dark, freezing and uninviting outside. With your new goal you will be oblivious to the elements , focused on the task ahead, and the end race, where yet again you will experience that runners high we all crave.

Like a heroin junkie working towards that next big hit of quality ‘smack‘ us runners crave that feeling that only finishing a marathon , or better, gives us. On the bright side the harder the race the better the runners high, I feel sometimes maybe I should try a marathon with little or no training, maybe add a few kilos, how good would that runners high be then ? Unfortunately not so much, as with all drugs the quality is important,  (apparently? , I watched Trainspotting recently thus all the drug related references are from this film  ) just finishing with no real challenge would be nice but not satisfying and here lies the crux of the issue. You have to earn it to really experience the full Monty of the runner’s high, you have to have trained to breaking point, put your life on hold, upset you family on a number of occasions and generally ostracised yourself from the world in general. Then add a goal time to aim for, and make is very, very difficult to achieve this, then and only then will you experience the runners high.

So the runners low will hang around until to have that new goal, allowing you to start to move towards it,  one step at a time. You don’t need pace or even distance to start, just slowly start moving in the right direction. Momentum will come as move closer to your goal and a good training plan will help you plan the structure of the assault on your next race because it is an assault and you need to be prepared for more of the same, just the way we like it. If it was easy everybody would be doing it , right ?

 

I have attached a post I wrote on this subject in October if you need to keep reading but not too long mind, you have a runners high to work towards…..

After the Runners high comes the Runners low…

Everybody talks about the runners high, this sense of euphoria one experiences when they cross the line at a major goal event. I’ve discussed what I feel it is, a sudden overwhelming sense of relief, or release,  after you achieve something after putting yourself either under pressure or into the ‘pain box’. Anyway, after this ‘runners high’ you can sometimes come a cropper and experience what I term the ‘runners low’.

This feeling is the same in all sports and happens after achieving something you have worked so hard to do. There’s a classic scene (there are so many classic scenes in this movie of course.) in ‘Chariots of Fire’ when Harold Abrahams has just won the 100m gold and everybody else is celebrating while Harold himself is reserved and alone in the changing rooms. What Abrahams is struggling to come to terms with is success after so many years working towards that one 10 second race. All of a sudden he has no purpose, no target, no reason to do what he has been doing for so long. It must be daunting ?

The same can be true for us recreational marathon runners, albeit probably not as severe. Once we have completed the marathon and achieved the ‘runners high’ the next day all of sudden we have no goal. No reason to put in that early morning 5am start, no reason to double up or run a threshold until your lungs feel they are about to explode. There is no purpose after so many months of having something to achieve, a target to overcome. This feeling , coupled with the emotions of the previous few days of finishing a marathon, makes the runners high seem so long ago.

There is hope though and it as easy as getting on the internet and searching for the next goal, the next target, the next reason to structure a long term plan. Before you know it you’ve signed up for another race and it’s back on. Another phase begins towards another goal race which will probably have a target finish time just that little bit quicker than the previous race. Let’s face it we don’t do all this to slow down !

So my advice is to get back on the horse (so to speak, if you actually get on a horse you’ll probably get disqualified, remember this is a running blog!) and set yourself your next goal. It works for me, no off season, the next race is normally a few months away at worst but I know it’s there for me, waiting. Admittedly after a marathon I do feel low for a few days because I love to run marathons and the feeling you get when you finish one is why we do what we do. It has never let me down in 40 runs so far . (and the 16 ultra-marathons have also delivered of course)

Remember we are runners, we need a goal, something to make those 5am alarm calls worthwhile. What else is there to do at 5am in the morning anyway?

Not fully recovered from the high that was the Bibra Lake marathon in July.
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


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or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

 

Racing,Ultra Marathons

Backyard Ultra’s , an exercise in masochism

07 August bigkevmatthews@gmail.com 2 Comments

Birdy’s backyard Ultra would be my fourth time running this iconic BYU and my eleventh BYU event. A description of a BYU below for those who haven’t come across this format before , or alternatively read my last post which has the links to my previous ten events.  https://www.runbkrun.com/2024/07/24/backyard-ultra-number-11-why-wouldnt-you/

What is a Backyard Ultra?

A backyard ultra is a type of ultramarathon where runners must complete a 4.167-mile (6.7 km) loop every hour, on the hour, until only one runner remains.

This seemingly arbitrary distance is derived from the need to complete 100 miles in 24 hours. The race continues until only one runner is left who can complete a loop within the allotted time. This format, popularized by Lazarus Lake (also known as Gary Cantrell) of the Barkley Marathons fame, has a deceptively simple structure but requires immense physical and mental resilience.

The details of the race:

  • Hourly Start: Every hour, runners start a new loop. If a runner fails to complete the loop within the hour, they are out of the race.
  • Rest Periods: Any time remaining after a runner finishes a loop is their rest period. For example, if a runner completes a loop in 50 minutes, they have 10 minutes to rest, eat, or tend to any needs before starting again.
  • No End in Sight: The race continues indefinitely until only one runner completes a loop within the hour. The last runner standing must complete one more loop than the second-to-last runner to be declared the winner.

The Appeal: Backyard ultras attract a wide range of participants, from seasoned ultramarathoners to those looking for a new kind of challenge. The format levels the playing field, as it’s not necessarily about who can run the fastest, but who can manage their time, energy, and strategy the best.

I had entered Birdy’s after running a disappointing total at Herdy’s Frontyard Ultra in March this year. (Herdy’s is called a Frontyard Ultra as it is the sister event of the Birdy’s backyard Ultra, it’s actually a BYU but Shaun Kaesler, the Race Director,  likes the unique naming convention for the country and the city BYU’s ?) Herdy’s was hot and humid and I overdosed on electrolytes effectively killing my appetite and in a BYU you need to keep on top of hydration and nutrition, as in any ultra. I managed 24 hours but it was a struggle early on and,  as is the norm with these events , I retired from the format immediately.  As brutal as a BYU is it is also addictive in its ability to push you to places normal racing events can’t. As the race with no finish it really is up to you when you decide to stop (unless you win of course?) . No other format gives you this ability as the finish is either determined by distance or time before hand. This is what makes a BYU so alluring but then also so brutal because, post event, every single runner, bar the winner, I guarantee sits down and  thinks to themselves I could have gone further. This is why it is so addictive, you are competing with yourself and after every event you know you can improve. With experience you tweak things and go further but you will always think there’s more in the tank, just one more lap.

The campsite . image Astrid Volzke

Birdy’s backyard Ultra is held on a campsite beside Lake Towerrining and the Ultra Series WA ( https://ultraserieswa.com.au/ ) takes over the site for the weekend. This is a major appeal of the event, it is a weekend away with like minded people all doing what they love and all encouraging others to do the same, one lap at a time. Birdy’s is unique.

Must have been early, I’m smiling. image Astrid Volzke

Mentally I wasn’t 100% for this one. I had run the Bibra Lake Marathon four weeks prior and the legs hadn’t recovered. Post marathon I ran a two week recovery straight into a two week taper, not ideal. Basically a month of very little running coming into an event involving lots of running. As my good friend Dave Kennedy says ‘You don’t need to taper for an Ultra’. Not sure if there is any science to Dave’s quote but I believe the more distance you have in your training the better prepared, for an ultra anyway. Different story for a marathon or a faster event but for an ultra you can get away with competing on tired legs and doing well. I put this down to an ultra relying on mental preparation as well as good hydration and nutrition; less so pure cardio fitness.

For the first five or so laps I ran quick to the three kilometre mark and then walked a kilometre , over the grass meadow section, before running the last kilometres to the finish, bar any large inclines of course, it is an ultra. Looking at my splits on Strava (You are on Strava right ? http://www.strava.com ) I managed to hold this up to around the 100km mark. I was lapping between forty and forty five minutes , giving me good time in my chair to relax before the next lap.

Post 100km my splits tell a different story as my time in the chair became more and more limited before it was hard to see on my splits where my ‘chair time’ was.  I was lapping in the late fifty minutes now and coming in with no time to rest, just enough time to grab a snack or hydration.  This is the BYU death spiral and it is hard to get out of, fatigue just eventually grinds you down until you can’t make the hour and you time out. Gotta’ love a BYU.

The bridge, with a filter.

One of the major draws of Birdy’s is the course itself. The Lake is stunning at sunrise and sunset and also pretty good during the rest of the day as well. Highlight though is the bridge installed for the event. You’re never sure if it is going to survive and in past years it has had some critical maintenance during the event. This year there was no issue albeit the water did seem to rise in the evening, or maybe that was my mind playing tricks on me ? In the evening it was good to take a few moments on the bridge and just appreciate your surroundings, the serenity setting was high.

The course can be divided into three sections and I do this with every BYU I enter.  At Birdy’s the first three kilometres to the bridge is good for running and banking time. The next two kilometres or so from the bridge to the ‘swamp area’ is green paddocks and the hardest section so I would normally walk large chunks of this. From swamp area, past the beach,  to the finish is again good for running.  Once I got to the swamp I was starting to think about what I needed to achieve back at camp, I would know by then what was required to get me onto the next lap.  If you take nothing from this post but this paragraph it’s worth the read. Don’t think of a lap as one start and one finish, break it down into smaller manageable and achievable smaller sections.  This is the way to run any race truth be told, this way you are achieving goals quicker and then onto the next one rather than waiting for the finish.

Another great photo. image Astrid Volzke

Running a BYU is as much mental as physical and as I mentioned earlier I was not where I needed to be mentally for this event. My lowest ever BYU result was 24 hours , my first ever BYU and my last (10th), but I was struggling after seven or eight laps and started to set increasingly lower goals. It started at 24 laps, then 22 laps (tutu lap) , 120km for AURA points, then 15 laps for 100km and even ten laps for double figures. I started to work my way though the list hoping to reach 24 as minimum.

Best part of the course at night through the swamp. image : Astrid Volzke.

Birdy’s starts at 10am so you have seven laps before it gets dark. You then have ten or eleven hours running in the dark and at Birdy’s its very dark bar the event village, which is very loud and light. For the first few hours there is a procession of headtorches but as the night wears on this number gradually falls each lap as runners DNF.  At each major milestone a number of runners leave the event for the warmth of their van or a hot shower. These milestones would be an ultra (lap 7), double figures (lap 10), 50 miles (12 laps) ,  100km, (lap 15) , tutu lap (lap 22) and then 100 miles (24 laps).

 

Saturday morning fog. image Astrid Volzke

There was nearly 200 starters at 10am Friday morning but by sunrise Saturday  we were down to around thirty runners. A mixture of fatigue and freezing weather conditions made surviving the night challenging. Things got even harder with a morning mist that gave us virtually zero visibility. At one point I was totally lost as the head torch reflected off the mist and blinded me. I had ran the course nineteen times before but was very close to going  completely in the wrong direction. Funnily enough I could see a headtorch in the distance, way of course, and the runner called my name. I grunted back and carried on ‘swimming in a pea soup’. The runner eventually caught me up but if I’d been a few minutes earlier or later there’s no knowing where he would have ended up, certainly out of the race as I was lapping last at that point.

Sunrise Saturday morning

Once the mist cleared it turned into another sharp, crisp, beautiful morning.  The photos , as always don’t do it justice but  it was just so quiet and peaceful bar the odd frog calling for their mates. I was now heading towards the 22 lap target, the tutu lap. I was cutting it very close now , lapping around 55-58 minutes, straight from the finish line to the start line. I’d learnt from Herdy’s earlier in the year you can rack up quite a few laps doing this and sometimes its better to keep moving.  I know Harvey Lewis, the current World Champion with a 108 laps to his name, laps in the middle fifties and spends little time sitting in his chair.  It’s all about not expending too many energy, keeping in the low gears and just continually moving through the laps.

Lake Towerrining , glorious.

I was lapping last now and bar a miracle was never going to recover from my running fatigue and mental hole I had been digging myself the last few hours. I made it in on lap 21 by a minute and was handed a tutu and pushed back out again. Making the tutu lap was my second last goal but it was to be my last one. Luckily Astrid was there to get the photo which summed up the event really, hands on knees totally beaten. I had been feeling that way for many hours and the urge to continue to lap 24 was gone.  Could I have gone on and made 24 laps ? 100% yes, did I want to, 100% no. That’s a BYU.

Done on lap 22 . even the tutu couldn’t save me.  image Astrid Volzke

One thing that is guaranteed after a BYU is you double guess yourself on why you finished and convince yourself you can go further next time. That’s the addictive nature of the event. It’s similar to chasing a time in shorter events. During the event I retired so many times and even until the following day I convinced myself I would never run another BYU, eleven was enough,  but then you start to remember the good things about the race itself and block out all the negatives.  Similar to never asking a Woman straight after child birth if she wants another child, you need time to digest what has just happened albeit for a BYU 24 hours is probably enough (not sure that is long enough for post child birth?)  Also I have already entered Herdy’s 2025 so it’d be a shame to give the entry away and it would be closure if I could finally find lap 48 at the event where really it all started with a 47 assist to Phil Gore.

Lap 22 is tutu lap. image Astrid Volzke Luckily I’m just out of sight.

I think the tutu lap was a tradition started by Phil Gore and is now taking off around the world in BYU’s. It was certainly ‘a thing‘ at the World Championships last year and would have been adopted since then. I wonder when we’ll see a 122 tutu lap ? Next year, the following year ? Soon I think.

Charles on his way to an assist for the event, finishing on 36 laps. image Astrid Volzke

The race for top honours came down to three runners by lap 36. Charles , Chris and a Japanese import with a very good racing pedigree, Kyohei Yoshizawa. Unfortunately Kyohei  could not complete lap 36 and was taken to hospital, which is a pretty good excuse not to go on. He is fine now. Chris had been nursing a foot injury the whole event and had let Charles know. Charles had to stop at lap 38 due to religious reasons (no exercising on a Sunday) and did the right thing by allowing Chris to take the win a lap or two early to save any further discomfort.  So on lap 37 Chris ran alone for the win and a silver ticket , which is entry into the Australian team for the satellite Championship’s to be held in October in Perth, actually at the Herdy’s loop.

Best feeling in a BYU is finishing a BYU. image Astrid Volzke

I love the image above of me and one of the race directors, Felix, after he presented me with my DNF spoon and the Birdy’s five year anniversary medallion, that look on my face is pure joy at finishing the event. These are the moments you run these events for, the roar emotions, BYU’S only really the only event where you decide how deep into the pain cave you go and how long you stay there. The ability to push yourself harder and longer than you think you can possibly go. As brutal as they are beautiful.  This is why runners come back for more.

Steely look from Chris Martin, the winner completing 37 laps. image Astrid Volzke
So what did I learn form BYU number eleven. I learnt I can do better and need to be more mentally switched on.  My goal is still 48 laps at Herdy’s in 2025 which would be a great way to complete my BYU career, coming full circle from my 47 laps in 2021 when I was so, so close. To do this I need to make Herdy’s one of my A races and get physically and mentally ready. I have the experience now and understand what it takes, it will happen.
Heating the DNF image to brand the wooden spoon presented to each competitor.
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ

Big shout out to fisiocrem , this product is just incredible for tired and aching legs. I use it daily and have noticed a vast improvement in recovery.

Bix hydration is just ace, a product brought to life by Vlad Ixel a professional ultra runner who knows a thing or two about hydration. ( https://www.bixvitamins.com/ )  The best thing about Bix is it tastes good with many different flavours and you never get sick of drinking it, this is a big plus as Maurten and Tailwind (both great products)  can be difficult to digest later in the event.  From the website :-

As an Australian elite multiple trail running champion, with wins in over 40 ultra-marathon races across Asia, recovery from training and races has always been my top priority. 

In searching for a solid recovery and hydration supplement, I recognized that critical vitamins and minerals – both in diversity and quantity – were missing from almost all supplements on the market. I had the feeling that in an effort to maximize their bottom-lines, companies in the hydration space, failed to deliver a product that could meaningfully assist athlete performance. 

In order to address this, I began the development of a hydration product. After two and a half years of development alongside a leading German sports scientist, BIX Recovery, an advanced, high-quality recovery drink was born. 

BIX boosts 12 active ingredients scientifically balanced to replace lost electrolytes and assist in immune function. It’s designed with quality vitamins and minerals, in quantities that work! 

BIX is a recovery solution for everyone, that will get you to the top of your game!

Great hydration.

What can I say about HumanTecar,  ( https://athleticus.com.au/ ) it looks great, smells great and is awesome for recovery or even pre-run/workout. Read about the science behind it first and then try the products. The compression bandages are just magical after a long event. Put these on and the next day you are recovered, I have used them on a number of occasions and they never fail to astound me albeit the family poke fun at me as I look like a ‘mummy and smell funny’ !

Fractel ( https://fractel.com.au/ ) have your performance headgear covered. I love the colours and the functionality of these hats, I guarantee there is one model you’ll fall in love with.

Fractel headgear, just ace.

Shokz headphones, let you keep in touch with the world around while losing yourself in quality tunes or podcasts. ( https://shokz.com.au/ )

Best running headphones EVER !

T8 running apparel is the best you can get, second to none. Designed for the ultra humid Hong Kong conditions the owners live in.  It is light and does away with any chaffing worries. T8 is the name given to the highest typhoon warning in Honk Kong,  storms and typhoons with gusts exceeding 180kph, which explains the branding. ( https://t8.run/)

Altra supply the best trail shoes on the planet, in my opinion, and none better than the Olympus five. Do yourself a favour and buy a pair. ( https://www.altrarunning.com.au/ )
https://www.osprey.com/au/en/category/hydration/trail-running/ Osprey Australia have come onboard and are supplying me with two running backpacks and travelling luggage for the Run Britannia adventure. I particularly like their running backpacks and am excited to test them over the event. I’ll be using the Duro 6 and the Duro 1.5 backpacks.
Excited to have Coros onboard who have supplied me with the new Apex 2 Pro GPS watch. I already owned the Apex 2 and was stoked when Coros reached out and offered me an upgrade. Even more battery life, can you believe 75 hours using GPS, wow! The watch itself is awesome, so light and well made. The watch is paired with a incredible application to keep track of all your stats, and runners love stats ! .  ( https://coros.net.au/ )
Feel free to follow me on Strava.


Follow me on
Strava

or follow me on Instagram https://www.instagram.com/runbkrun/

or facebook  RUNBKRUNOZ