Summer Running - Adjustments for heat and humidity
ฝัง
- เผยแพร่เมื่อ 5 ก.ค. 2020
- It's been summer for a while, but with the recent crank up in heat and humidity, I've been needing to tweak my summer running just a bit.
Thanks for watching! Leave a comment to let me know you stopped by!
Running footage shot on:
GoPro Hero 8 Black (paid link)
amzn.to/2J6iv3j
---
-------
strava: / strava
twitter: / wordofko
instagram: / kofuzi
etsy: www.etsy.com/shop/Kofuzi
subscriber count at time of upload: 54,316
end card music:
Jim Yosef - Checkered
/ jim-yosef-checkered - กีฬา
I thought I was the only one who loves running in cold temperatures. My fastest, longest, lowest heart rate runs always happen in the winter. And winter in Toronto is cold.
I brought my first GPS running watch in May and brought some expensive plated shoes started running seriously. After running 45-70K per week for 3 month, I was very disappointed I don’t have any improvement in pace to show for. Sometimes I am actually slower than I first got the watch in May at similar heart rate.
Then I realized my fast runs in May were in ideal conditions but now it’s peak summer in Toronto, especially when I run at 6pm, it’s usually 25C with high humidity. I am hoping I can return to my peak performance in October when I run my first half marathon in Toronto waterfront marathon. Actually it’s gonna be my first race ever. Aiming for 1:40 finish, but I will gladly accept 1:45.
You left out the adjustment to the 2” shorts 😉
The shirt is also optional
Totally thought this would be tip #1!!!
WE'RE GOIN STREAKIN
I’m thinking about it but I don’t want to make people sick! Lol... but shorts stuck to my legs is gross too!
Florida runner here: For the summer use the Heat Index instead of the absolute temperature. Recently went on a run at 7:15 PM, the temperature was 88F, but the HI was 102F, and was it painful. Humidity is a killer because sweating no longer has an evaporative effect.
Also pay attention to what your body is telling you: trying to push hard on a hot run can cause problems. If suddenly you start to feel a little chilly and have goose bumps on your arms STOP RUNNING: It is one of the first signs of heat exhaustion.
I freeze my water bottle overnight. Soon melts on a hot day, but keeps it cold for longer.
Fellow Texans! Lets talk about our weather as is tradition on all videos about summer!
The hardest part of running in Texas is all the time it takes to tell everyone about it after😓
Seems to be required as it is especially brutal, I am struggling out there tbh, doesn't seem to matter how early you get up, hot and crushingly humid
Running with an insulated Nathan 500ml handheld in the evening when humidity is down a little. This is when running more than 60 minutes. Running in the DFW area
Honestly at this point you just either have to get used to the heat and the humidity or become a piece of human jerky laying on the trail.
Advanced skin 5 from Salomon -saves me for any running over an hour in this 100pct humidity
I’m struggling with running now. Had to resort to cardio videos on tv for a while. I started a 5k training plan to set a pr and then my gym closed. I’m in AZ and the highs range from 111 to 116 this week. The mornings are about mid 80s and that’s at 5 am. I don’t even like those temps when it’s later in the day. Winter can’t come fast enough! 😰
I only started running at the start of the pandemic due to gyms closing, I saw it as a way to work on my cardio which I don’t do enough of.
But I’ve found the adjustment to hot weather really really difficult, thanks for the tips.
Same here on all counts. In New York.
Good info, thanks for this.
In Texas, beat the heat running early but no escaping a.m. humidity. If no breeze, shirt comes off. Big fan of all SIS gels, & the electrolyte gels are surprisingly good.
same in Louisiana, you just gotta push through some days. I have found myself som days waking up at 3:40 just to be able to run when it is 5 degrees cooler.
Thank you for this
Some great tips thanks.
You know it was a good effort when you dry heave at the end. : ) Nice run!
You are awesome!!!! Thank you for giving a realistic pace. I'm the same here in Nashville with the 105 degree heat index in the evening. My 8:00 practice pace easily becomes 9:30 these days. You have a new subscriber! Take care!
You need to come back down to Houston and experience our summers here. Heart rate training has really helped me make these summer runs more tolerable. Great tips!
Great video man 👊🏽
Thank you for tips. I live in northeast of Brazil, here is very hot and damp all parts of the year. But, now I'm running at evening or night. It's better for me.
One tip I always abide by is making sure I am getting plenty of water throughout the day - even when I am not running. During the hot summer months I drink even more. I try to focus on about 32 oz of water in morning and another 32 in afternoon/evening. Having my body well hydrated before I head out for a run puts me in a great position to have a good run.
Thanks for another interesting and informative video. In my case, living in a humid tropical climate (consistent temp with wet or dry as the mainly significant variation), the sun isn't what I consider a friend when running. I usually run after the sun sets. When it comes to pre-sunrise morning runs (which is seldom), I take them easy/recovery to (in very limited bursts) steady and nothing more.
Morning runs suck and mid day runs are just too hot. 7-9PM is the best time to run personally.
I have trouble running on anything but an empty stomach. What do u do about eating and eating times?
J H try to go to the bathroom before and eat at least 90 mins before you head out (and bring toilet paper). My problem is I sit on the couch and get tired after dinner and then rarely muster up the courage to get out the door
Nice details on the hydration aspect of things. I do my best to be out the door before 7am or after 7pm . Far as speed work I prefer the hotter temps so I don't adjust much there, but when it comes to runs 1hr+, I will pull back on my effort considerably and carry a gel with me once I get into the 90 minute run range. I also drink a considerable amount more water and eat more food with water in them before I leave out so that I can avoid carrying fluids.
Twice in the last month I’ve overheated at around 10/12km. You get goosebumps and really cold then energy is gone. Days are super long in Berlin it’s hard to run without sun so this info is great thanks Kafuzi. I’ve been looking at options to carry liquid. Running in the rain is another good tip. I ran a half last night in pouring rain with no fuel or water. Probably not smart but i took it easy and it felt great in cooler weather.
i love running in the rain. but this time of year where i am, rain and lightning always seem to go hand in hand.
Currently dealing with some serious heat here in Texas. Highs over 100°f with considerable humidity levels. And unfortunately in the morning, the air is cooler but it's also noticably more humid. It's hard trying to find safe and comfortable times to get out there, but I know that I'll be rewarded in the fall for all these hot summer miles!
Been having to adapt for my doubles. Not fun running in 100+ sun. At least I get a tan and it’s my shorter effort! Thanks for the video!
From Mumbai India, it's mansoon season here and I try to run when it's drizzling little bit because it helps to cool off the body. The temperature is around 28C and it's very humid, u sweat like crazy and because of the clouds it's becomes warmer and warmer
I always carry at least 500ml - 1L for 1hour run, I even need to refill towards the end. Using Nuun for electrolyte and also have used the Scratch labs (pretty good taste). When I go longer than 2 hours I bring a vest with extra water, at least 2-3L.
I got tonsillitis last week from running in the cold winter mornings in Sydney! Clearly I was built for warmer climates! Can’t wait to get back on the road once these antibiotics are done ✅
It's always hot and humid here in Singapore. 2" shorts, or even running topless is pretty common here. Visors, a lot of fluids and a nice pair of sunnies is a must. Even after sundown you can feel the heat radiating from the concrete.
i'm slowly coming around to 2" shorts
Over in NJ, definitely feeling the heat this summer. I've been hitting slow pace longer runs, with some sprints. Also, going to start jumping rope, not sure how this may help my training but figured it might be good to try
Central Illinois is right around the same temps. Lately it’s been peaking in the low 90s around noon-4pm. I try to get out for my first run before 7am and wait to do my second until 5-6pm. I’ve never really carried water with me on runs, but I want to try gel packs on some long runs this summer. Helpful video!
Hey thanks for this video--I am always very keen to see clips on running in humidity/heat, as I live and run in Bangkok, Thailand, where daytime temps regularly exceed the 90sF (and "cools" down to 80F at night). and where humidity is either heavy (65% plus) or extreme (80% plus) on most days. Not unusual to sweat 3-4 quarts even during a medium long run. Needless to say it has a huge impact on slowing down pace; when I do travel to the Northern hemisphere and run there, I feel just super. The other great time to run is when there is a torrential rainstorm which helps cool things down considerably. Some Thai runners excel even in these conditions--Kudos to them!! To your list I would add super light--climate smart wear that does not get super-soaked and starts flopping around heavy with sweat. Also pay real attention to recovery--it can take up to a full 24hr cycle just to get properly hydrated again. Keep up the good work!!
Vincent Wierda Hi, I’m living in Singapore and I can totally relate to your experience. I run very early in the morning (3am) when the average temperature is lower, between 80F (27C) and 84F (29C). The humidity is usually very high (above 80%) throughout the day. I try to avoid late afternoon or evening runs because that’s when I can feel the heat from the ground too. My pace is faster and I feel less fatigue during the cooler months of Dec - Feb.
I'm from Hong Kong. I thought south east Asian countries are as humid as HK, but nah I was wrong. No wonder why some HKer said Thailand is way comfort than HK during summer time.
I run after sunset, 28-30C lately, humidity is high all year(100% happens in spring, no joke)
I can ran at 30C with relatively low humidity, lower than 90% is good enough. Last Friday was 30C and 95%, I could only run half hour and it was brutal.
Humidity is a major factor in running.
I brought my first GPS running watch in May and brought some expensive plated shoes started running seriously. After running 45-70K per week for 3 month, I was very disappointed I don’t have any improvement in pace to show for. Sometimes I am actually slower than I first got the watch in May at similar heart rate.
Then I realized my fast runs in May were in ideal conditions but now it’s peak summer in Toronto, especially when I run at 6pm, it’s usually 25-30C with 60%+ humidity. I am hoping I can return to my peak performance in October when I run my first half marathon, actually my first race ever. Aiming for 1:40 finish, but I will gladly accept 1:45.
I did a 10K time trial on sunday. It was cool but humidity was really high. It sucked! Was 6 minutes slower than I wanted to do it but understood the heat and humidity were a factor. As a self-coached beginner running, I am just dialing back workouts and trying to keep runs easy and enjoyable.
I use a camelback full of ice. I don't use the bladder and just put the ice directly into the pack. I flip it so the non insulated part is against my back. This keeps my back and core (somewhat) cool and the melting water helps with legs. I then will put ice in the hat and have a squeeze bottle with ice that I squirt on top of head as it melts. Keeps me out for about an hour in hot temps.
I would have to add that ISOtonic gels like the SiS gels you showed are easily digestible without water, however traditional Gu like gels will likely give you gut rut. I like SiS and Gu makes a new alternative less viscous style I need to try. Skratch Labs is a great natural alternative as well. My fav drink is Roctane Summit Tea.
4 mile run in Mesa AZ this morning! It may be hot but if there's a will there's a way! Run early in the morning, carry plenty of water, know your limits!
My 2020 summer tip: ice hats. Get a stretchy hat and fill it with ice maybe 5-10 cubes depending on size. Definitely get a brain freeze but 5 mins into a run on a 90 degree day it’s really good. Also don’t be shy about running through people’s sprinklers :)
Ive thought about ice, but I can’t figure out how to obtain it in the middle of the run, which is when I’d want it most. I guess if I do laps I can stash the ice in a cooler
kofuzi of course that’s an issue for sure but even in the beginning it can cool you down and prevent overheating. I don’t like stopping but if you’re road running convenience store soft drink terminals always have ice
93 with a heat index of 106 in the Dallas area today. Later this week we are hitting 102, heat index will be at least 110. Shaded trails and treadmill for me.
I only have a water bottle belt that holds about 20 oz of water and that’s not enough for my long runs of 3 plus hours here in S. Florida. I’ve settled on running a long loop in my neighborhood and I’ll hide a larger water bottle in the bushes so I can refill at the end of each lap.
i typically struggle in the summer. itll regularly hit 32C (90F) and with humidity, it can get close to 38-40C (100F). I've found that I'm about 45sec-1min slower than my usual easy run pace. its a bit discouraging at first, but i realized that im working as hard, if not harder at that pace that in spring temps. i just bring a bunch of water, and enjoy being out there. i like to use genUcan electrolyte mix, but ive used skratch labs, and both are fantastic.
Same here on the slower times... I look at mid summer and mid winter as a time to just go into maintenance mode on my runs... I don’t look to gain a ton but want to maintain what I’ve got so that when the weather hits the sweet spot I’ll be ready!
I always mix my gels with water in a 150 ml ( 5 oz in old money ) flask before my runs. It makes it so much easier to consume while running and serves as a drink as well. I take 2 with me so that's already 300 ml extra liquid on top of my 500 ml big flask with just water and electrolytes
That’s an interesting idea.
Hey you made the video! Great content Mike
Glad you liked it!
Fortunately, the city I live is surround by mountains, so I change my running route from river side (over 30°C/86°F at 7am in June) to mountain road, not very high altitude, only around 100m above sea level, but the majority of the route is cover by tree shade, so it's bearable to me.
Thanks man...this will help me in Mumbai, now raining here though...
happy running!
'Heat is the poor man's altitude' is somewhat true because the hotter air holds less oxygen. your cardiovascular system works harder too trying to cool the body....I wonder how it actually compares to training at altitude
Awesome Hoka shirt
There have been some studies that show it does provide benefits but they don’t last much longer than 3 weeks after returning to a temperate climate
In South Thailand we can only run in the early morning or dusk otherwise you will die of heat exhaustion (30-36 degrees Celcius) OR else takes heaps of water in rehydration vest & run slower than easy pace
i'm not sure how people do it in those conditions
Running in southeast Georgia in the summer can be quite rugged. This morning it was 75 degrees and 95% humidity. I refer to that as swamp running. There is not even a hint of a breeze.
For me to not get severe headaches, 2 liters of water per day (minimum), and at least 24 ounces of water during 10k runs. Afterwards more water AND electrolytes are a must !
I’ve noticed that if I don’t keep up on water during the run, I can get a bit of a light stomach queasiness later in the day
I do a lot of running in the sun and heat here in Austin. My biggest shift for hot weather running is that I carry an insulated handheld (for distances under ten miles) and I just put cold water (no powders) in the bottle. By just having cold water in the bottle, I can spray water on my head to cool off, as well as hydrating.
I don't know how people only bring 12-16 oz of water with them for longer runs between 5-10 miles/anything that takes over an hour in the summer. I did 7 the other day in 90°F mid day heat w/ 72°F dew point humidity and I don't know what I would have done without my running vest filled up with 35oz. 🥵
I am based in Hong Kong and does most of my running in zone 2. Summer time is really humid here and has a high impact on my heart rate. If I run around noon early afternoon in the sun these days (32/33 degrees 80/90% humidity) I can expect a +30 / +45s per km more than during an evening run when the temperature has dropped a bit (28 degrees C). Humidity is the killer, running at 35/40 degrees C in the dry heat of France summer I am usually faster than during my HK evening runs. I am not particularly recommending running in the heat though as you really need to have the discipline to slow down and adapt your pace, which can be frustrating. For interval sessions I haven’t noticed that much of a dip in performance (at my level).
I also really like the Unived gels, but I wish they were easier to get in the US.
Do you ever take a gel before you start running? I've just started using the SiS gels during my runs. The Clif brand says to take one 15mins prior to activity. Just wondering if there is any extra benefit to that in your opinion. Thanks for the super helpful video. It's about the same climate in NJ currently.
This might be overkill but I have measured my sweat rate (many places online about how to determine your sweat rate). I personally lose approximately 1/4 liter of sweat per mile on a really hot Georgia day so I make sure to replenish that much after a run. From my research online, an average person loses around 900mg sodium per liter of sweat so i also look to replenish sodium through my diet throughout my day (I take into consideration that an American diet typically is high in sodium anyways). Using this method I don't have to worry much about sports drinks or hydration products unless I am going for a long run. So far this has worked for me. I like your idea of having Gatorade endurance on hand for marathon practice on long runs. I will have to try this. Thanks
It’s always seemed weird to me to worry about not enough salt. But I’ve noticed that not keeping topped up on salt during the run throws off my thirst signals by the end. And that has gotten me in trouble during races
I started paying more attention to sodium replenishment for water retention purposes. I feel like without replenishing salt lost to heavy sweating, I would have larger weight fluctuations from day to day (being much lighter the next day). I was drinking a lot of water but didn't feel like I was hanging on to it as much. After paying attention to salt replenishment, my weight doesn't seem to fluctuate as much which I tend to assume means I am better hydrated. I aim for 2,300 mg daily sodium (recommended max daily allowance) plus 225 mg per mile run that day (not hard to get with typical American diet). It does seem weird to worry about getting enough salt but hey, Gatorade has created a whole industry on that exact sports science. If I remember correctly, the reason Gatorade was made sweet was to mask the saltiness.
what Garmin is your favorite? I recently got the forerunner 235 and I love it.
For some reason this year it feels so damn hot out. I've been running with my vest and a bottle with EFS. I still feel like I'm dying. The strange thing is in the afternoon when I go out riding I'm fine. I guess I have to start running at 530 in morning
I’m all about the early running. Up at 4 and out the door by 4:30! Low heart rate is always worth it!
I’ve been playing around with different times this summer... easy morning is usually in the 70s with 90% humidity and mid day is 90 with 50% humidity. Both are awful but not having the sun beating on you makes the early morning slightly better
Im in the Atlanta area and the humidity is disrespectful!!! I try to get up and run before or as close to sunrise as possible. The temp doesn’t really drop below 70(even overnight) throughout the summer. Im looking into getting a vest for hydration.
humidity is disrespectful! i love that.
i've not experienced Atlanta in the summer. i'm pretty sure i wouldn't be able to handle it.
When I was in shape I could only run in 20:30 5k during the summer. When the fall came, I ran 18:10 5k. If you can run at 75 capacity during the summer it’s asking for a lot.
Who makes that tank you are running with at the beginning? Thx in advance
Love your channel and didn’t know you were in Iowa, will you be running Dam to Des Moines this year?
For the last couple years I’ve run with a camelback bladder... I don’t like things in my hands... I traditionally don’t get out to run until 1:00-2:00 pm... usually the hottest part of the day... so this year I’m trying to get out early in the morning before it gets to hot... it’s still muggy as hell but at least it isn’t hot too.. and I’m carrying an 18 oz squeeze bottle... I alternate hands every 1/4 mile and take a small sip the same... if needed I take a sip anytime... but the rule is switch n sip on the 1/4... I sweat so much that I use a zero calorie electrolyte drink in it... also from June through September I use salt on my food... I don’t go overboard but I know one Gatorade/Powerade zero isn’t going to re-supply my loss from a run... after that I cut way back on the sodium added to food because most foods have enough natural sodium to begin with...
that makes sense. i think it's helpful to have those minimum hydration rules. i feel like with hydration, you're either staying topped up or you're flirting with major problems and there's not a lot of middle ground.
I’m working in Cyprus for 6 weeks it’s quite demoralizing knowing I’m doing 8:30 miles in the uk and 10 - 10:30 miles at my MAF HR 149. Will I see improvement on returning to the UK despite running slower in Cyprus?
I'm running on Arizona at 113 degrees and I love it .. running around with snakes
Ko!! Wonder if you considered doing an update on summer running after this video? It's been a few years and you were just in HI..😊😊
I prefer to run when the sun is down specially during hot and humidity
I've been a spoiled chicken lately and running on my treadmill with Zwift. I need to get back out there! Guess I better grab the Camel and head out by 7am!
Love the content as normal man! Do your hats and t shirts ship to the uk?
Yes
I have to run a 7 minute mile in about 2 months, right now I'm doing it in 10 minutes. I live in an area where the temperature at night is around 30 degree centigrade, whereas the temperature will probably be around 40 centigrade when I have to run a 7 minute mile for a physical exam. Should I train in warm clothes at night to acclimitize my body to the heat? Thank you.
Have you ever drunk too much liquid before a run and ended up looking for a bathroom midway? Wonder how much liquid you usually take before starting. When I did my Singapore half marathon last year, I made the disastrous mistake of over-hydration before the race and under-hydration during the race. First time racing in hot and humid weather also did not help.
do your shoes get wet due to body sweating? and how you handle it so you can run comfortably? specially on long runs (summer time)
A good pair of running socks helps. Shoes that have less padding in the tongue help.
But if it’s really hot and the run is very long, you’re gonna have sweat in your shoes.
Hi kofuzi, a bit off topic question and pls dont answer if its too much of a question. Did your CPM grow when your channel became more popular? Or is it still floating around per video? I'd like to understand this more but quite challenging. Thanks anyway!
i don't really pay attention to CPM, i'm afraid. but my hunch would be that it would go down as overall views go up.
So ive been wondering why my times are weird over the summer in ireland. Its 92% humidity here and average 18C most days. I was spent ages wondering why I feel slow but dont struggle breathing today was a 5k and my 1st mile was 6, then 8:40 then 9:30
Humidity is so ridiculous here in the NorthEast that at 4 or even 5 am it's at 80+% and usually in the mid 80s or higher(Fahrenheit) and that's before sunrise. I can sort of see why it would be a poor man's high altitude, it's difficult to breathe effectively, there's usually no wind(0~3mph) in that scenario. Like wearing a wetsuit no amount of moisture wicking helps. Automatically makes me 1-2 min slower per mile on my long HR runs.
even when the air is relatively cool, it's thick. definitely a different kind of challenge
I honestly don't get gels. Tried SIS and found them a bit sickly tasting (artificial sweeteners and me don't get along). Tried a Powerbar gel which was nice but made no difference whatsoever. Now I just run with some water but never touch it.
That’s awesome!
kofuzi not too sure really. I can’t eat early in he morning (when I usually run), and even when taking part in a race, I can’t eat anything after because I get terrible stomach cramps. I’ve even tried running a few hours after eating and it’s a struggle. I’m always impressed when people can eat breakfast before running.
My running temperature is always between 24 to 32°C with humidity beyond believe. Mostly above 28°C.
What Tank top are you wearing? looking for a good ventilated tank top.
It’s from Korsa
In Georgia I run with a boonie hat. I put an ice pack of sorts inside the hat. I also run with a hydration belt. I run around 1630 each day
It is just too hot. 104 with humidity. A treadmill isn’t what I want to do. 4 or 5 am still 90s. Just have to wait another month or so for long runs
Run what you can when you can
Easy fix: I run in a swimming pool in the summer.
Nice
I don't know what to do. I started running in late in March with the start of the pandemic to avoid the gyms. Here in Georgia everyday we have over 90 degree temps even in the evening. I can not run in the morning because I have to be at work at 700 am. The gyms are open but I would have to be insane to go in a gym and run on a treadmill during this pandemic. So I am at a lost right now in regards to options. I can not tolerate running in hot humid weather .
Running in Taiwan where it's summer and gross and humid like half the year and the temperature difference every day is like 8 degrees total fahrenheit. I just run slow lol
that sounds tough to deal with
What do you do for a fulltime job, bro? How can you take a long summer vacation?
i can't do my job due to coronavirus. calling this a vacation is a bit of a misnomer.
@@kofuzi Are you allowed to tell us your job?
2 inches shorts fixes everything lol lol
I’m becoming a convert
I decided to pick up the pace and get done early but the pace in the sun made me feel nauseous.
Nausea is an early warning sign of heat exhaustion. Maybe bring more water in the future? I just purchased a running vest for myself because I got tired of trying to carry more than 20 oz in my hand. 😂 Highly suggest. Be careful out there!
Here is a calculator to help adjust your paces or Google Tinman's Heat Index. I live in South GA and can only run in the afternoons. Consistently over 100+ with humidity. Adjust your paces, fuel and hydrate. runnersconnect.net/training/tools/temperature-calculator/
I bring some Kleenex to blow my nose seems like its a constant thing especially running in the heat
To me that's way overdoing it taking a gel ever 45 mins even on an easy effort run. Same goes with water. I'm not saying you should run your body into the ground, but your body will adapt and require less sugar during easy efforts.
Every 45 mins is ok. I’m sure the companies just say this to sell more but they say every 20-30 mins
When are road runners going to figure out about salt pills?
As a road runner I used to pride myself on not taking anything on a run unless I run for more than 2.5 hours. I moved to the coast two weeks ago and I'm still adjusting to the new climate, esp the humidity. Sweating a lot more here than I did in the dry climate I used to live in. I noticed I was getting more fatigued after my runs here. This last Sunday I decided to take some Tailwind with me on my long run and it made a huge difference both during the run and how I felt after. I also ordered some Salt Tabs and I took one before my run this morning. It's hard to tell after just one run but I feel noticably fresher after and my legs aren't so tired. I'm gonna keep taking one before each run and bring a couple with me on my long runs - will alternate between the Salt Tabs and Tailwind and see how it goes.
Do you take the Salt Tabs before or during the run? Still not sure which is the best way to go.
Not John Smith take 1-2 before and then another 1 every hour or so
hello Nice video ..can you spell the gel for me please ..simusi+ something like that...I could not get the spelling right...
The two that Kofuzi mentions in this video are Science in Sport (SiS) and huma+ chia. Not sure if that is what you're after.
Experiment: Bring the dog again and run the route where the birds bother you!
The birds keep their distance when a dog is around. It’s something I’ve already noticed
Summer running and some are not... and I cannot associate with those people.
Hahaha
First
Third lol
hi, you are blurry
heat waves