Blood is Thicker than Water

I took a few laboratory tests yesterday morning (13 Feb) and the results arrived promptly that afternoon. There are perhaps some interesting findings to me.

It's a pretty long list. Everything falls within the stated reference ranges. Yet reference ranges are a collection of values of which 95% of the normal population falls within. A quick search online and one will come across a variety of reference ranges for different parameters of the FBC. And that's where I've noticed some queer results.

It seems that my Haemoglobin, Packed Cell Volume and Red Blood Cell count is on the lower side of the normal range. Previously, I had expected that the volume of running I did would have required my body to produce more Hb (under stimulation by endogenous Erythropoietin) to counteract relative hypoxia induced by running. Therefore, I was rather puzzled with these findings whereby my Hb, PCV and RBC were on the lower end of the reference ranges.

After some reading, it seems like my understanding was correct, yet incomplete. It is indeed accurate that EPO does indeed increase under hypoxic exercise, stimulating RBC production. However, a dilutional pseudoanaemia may occur when undertaking high volume endurance training. In such an instance, RBC counts increase, but plasma volume increases at a faster rate than the former. This results in a lowering of Hb, PCV and RBC counts per unit volume. Note however, that this is due to a greater than proportionate increase in total plasma volume. Overall, exercise still results in an increase in absolute values of Hb and RBC. 

There is however, an unfortunate catch. Exercise may actually increase the rate of haemolysis due to mechanical rupture that occurs when RBCs pass through capillaries (circulatory trauma) in contracting muscles and compression of cells (footstrike haemolysis). Last but not least, minute amounts of iron (a requirement for the production of Hb) is lost through perspiration. 

What does this mean for me? I may hypothesize that my Hb, PCV and RBC counts are on the lower end of the reference due to dilutional pseudoanaemia. Unfortunately, my rate oh haemolysis is also likely to be increased. I suppose that what I need to ensure is progressive loading and proper nutrition and recovery to ensuring that I remain (assuming I already am) healthy.

Indeed, blood is thicker than water. Yet mine may be a little thinner than others'.

IHG 4x800m Mixed Relays 2015

This was certainly not a satisfying race for me, yet I'd religiously try to note down the experience in recognition that any event can provide invaluable takeaways. Pardon the long post that recounts the weeks preceding the race.

8th Feb marked the conclusion of my first successful 3 weeks in my periodisation plan for 2015. Though I had intended to begin this phase at the beginning of January, alternating 3 weeks of gradually increasing volume with a subsequent tapered week, the initial plan was unsuccessful as I came down with an infection in the second week. As a result, I decided to push back the first cycle by two weeks.

As seen from the Running Log, the mileage was steadily built up over the past 3 weeks. Most notably, the average distance per run was increased substantially - though a contributing factor was my recovery from my infection, enabling me to perform longer runs more comfortably.

More convenient however, was the fact that the IHG Finals fell on 7th Feb - the period where my mileage was set to peak in the 4 week cycle I had planned. Knowing that I was in no stage to perform to my potential for a middle distance race (or even a longer distance race) at this stage, I decided to forego any specific preparation for the 4x8 relay, save for a bunch of strides at projected race pace. This race could serve as an introduction to the middle distances, but was certainly not going to take anything away from my proposed training schedule.

I had hoped to run a 2:20 800m, with even splits of 70/70. On the Monday before the event, I did 3x200m (with long recoveries) with Russell, hitting consistent 35s. The pace felt quick but certainly seemed manageable for at least 600m, hence my hopes of a sub 2:20 were high.

On the day of and in the subsequent days after the 200m intervals, I managed 50km by Wednesday, not forgetting a strength session done on one of the mornings. By Thursday, my legs were dead. A slow 10km jog on Thursday - with the first 3km feeling absolutely torturous before easing up a little - told me that I needed to rest. I had planned a fartlek double on Friday but I knew that if I wanted to feel fresh on Saturday, the most I should attempt would be a gentle jog. And so that was what I did.

Come Saturday and I awoke prior to my alarm, had breakfast (some curry - not a good idea) and drove over to NTU. I was not feeling sore, but I was not feeling sharp either - understandable after managing nearly 70km over the weekdays. Met the others and headed over to the SRC - watched some finals, registered, warmed up with 2 events to go before ours (10min easy jog, some paced strides).

Our event began nearly 40 minutes after schedule - nothing unexpected considering last week's delays during the heats. The previously gloomy skies had transformed into glaring sunshine, as if acknowledging our very actual need to do another warm-up. With some briefings and final checks of the runners, the first runners of all 18 halls were flagged off.

The order of runners was Keren, I, Julia then Russell. Keren worked hard, though possibly too hard during the first 400, paying in the second 400 but nonetheless doing her part. I grabbed the baton at the back of the field - and remained at the back. I failed to keep track of the time I started my leg at, hence the only feedback I had with regard to my pace was my effort and consequently I remained conservative. This was the first time I was running the 800 and had absolutely no idea how I should feel at different parts of the race. In the moment, all I recognised was that I was running uncomfortably but sustainably. The discomfort however, was a bit unpleasant and it was a new territory to me, having logged nearly 300km since the start of the year at a significantly slower pace.

As I made my way into the second 400, I was not catching, nor loosing the few other runners ahead of me. I started to get increasingly uncomfortable, though not slowing, as I hit the 500m straight. At the 600m point, I realised the race was ending - and I was still breathing comfortably, holding good form and still at the back at the field. I started to speed up.

The final straight approached me and I realised I was too comfortable compared to what I often witnessed in 800m races. I started to kick. I realised I was catching the others guys who were 3~ seconds ahead of me. In the end, I guess I narrowed the gap to a second before I handed over to Julia. Based on a video of the event, it seemed like I managed the home straight in 16. I stepped off, feeling as though I could continue till 1km, thoroughly dissatisfied with the way I had paced myself. I did not yet know my split, but judging from my effort I knew it was substantially slower than what I had planned. I didn't think too much at that point of them, as I watched on as Julia and Russell ran their legs. Julia managed to overtake 8 girls! At the end of our relay, the timekeeper pointed out that we collectively ran 11:20.

It was only subsequently after the event that I played the video of us that Yiheng assisted with. Based on the video (excuse any minor inaccuracies), I ran 75/73 with 100 splits (a very rough estimate based on the position of corner flags) of 18, 19, 18, 19, 20, 20, 18, 16 to total 2:28. It was a case of a negative split with a significant last 100, unfortunately probably less than ideal for an 800m. 

Overall, I'm thankful for the experience yet understandably disappointed with the outcome on the watch. The greater outcome for me however, is that I'm reminded of my requirement to feel prepared before I run well (save my debut 10km - 2XU Compression Run 2014). Furthermore, it functioned as a reminder of the importance of a taper before any race. I'm definitely looking forward to more racing opportunities on the track - though next time, with adequate preparation :)

IHG 4x800m Mixed Relay - Crescent Hall.

MR-25 Progressive Run 2015 (10km)

Having heard about this event just a week prior, I decided, why not. What more could I ask for - a free, timed race within walking distance from home.

I did not bother with any specific preparation for this. I stuck to my usual strength routine on Saturday, a contraindication when a race was to be held within the next one or two days. However, though this was a race, I was content with merely treating it like a tempo effort.

The alarm went off at 5:25, after which I washed up and grabbed a glass of milk. That was to be my only nutrition prior to the run, in comparison to my usual heavier cereal breakfasts. I then strolled over to MacRitchie.

This event, held on the 11th Jan, was to be part of MR25's series of progressive runs throughout the year. Being the first in line in 2015, this was to be a single loop around MacRitchie's trails, totalling around 10km. I suspect that due to the buzz from an endurance held at the location just a week before the 11th and due to the manageable distance of this event, many showed up.

After collecting my timing device, I proceeded to jog, very gently, for about 5-10 minutes before some leg swings. Due to the large crowd, the race flagged off slightly past 7.05am (instead of the 7.00am). It was undoubtedly the most anti-climatic flag off, with the director just saying "Start" without any countdown.

Having not bothered going too close to the front, I was somewhat trapped for the first 700m due to the narrow path. It was only till we headed into the trails that the crowd gradually cleared as I began overtaking runners. It was an uneventful first 2-odd km till I heard footsteps behind me. Subsequently, a tall Caucasian overtook me. 

I trailed him, all this while maintaining a comfortable rhythm, possibly travelling at half-marathon effort. Despite the effort, the pace was undoubtedly slower than half-marathon pace due to the uneven and challenging terrain. Furthermore, having taken nearly a month's break from regular running, my fitness had plunged. Nonetheless, I was reminded that I had intended for this event to be a workout, not a race and I was not intending to get into the anaerobic threshold till the second half of this run.

The route then took us along Island Club Road for a brief moment before a left turn took us up a steady uphill towards the Ranger station. All this while I stuck behind the Caucasian as he continued on an even pace. It was probably after an awfully rocky section around the 5km mark that I noticed he was slowing and I took my chance to pull away swiftly. It was then that I decided henceforth I would attempt a tempo effort. This enabled me to overtake two fit looking competitors in Red and Black respectively.

After the rocky section, however, they soon caught up with me and overtook me. They didn't seem to be breathing hard - while I was at my upper limits of tempo pace - so I didn't follow. I was however, a little torn, because having overtook many people by this point of the race, there were few others in front. Having heard the briefing prior to flag off, I knew that the route was meant to veer off to another path, yet having had not much experience running these trails, I was uncertain where exactly that was to occur.

Thankfully, though I gradually lost sight of Red and Black, there was a marshal placed at the vital turns, taking us to the long stretch of Lornie as we approached the 8km mark. Further in the distance, I noted Red and Black, along with two other runners. At this point of time, I was running hard. No straining, yet certainly not breathing comfortably. This mimicked the later stages of my tempo runs back in 2014. The remainder of the distance was uneventful as I was unable to catch anyone, though I did manage to approach another Caucasian who was slowing. No kick for me however, as I didn't want to exert excessive anaerobic effort. Gun time was 47:17, with nett time possibly slightly past 47. Certainly not an easy race, considering the terrain and elevation profiles, though undoubtedly a good strength builder. Just for reference purposes, I felt my effort would have produced a sub-44 on a flat road course.

First race of 2015. Controlled effort, slower than expected but nonetheless satisfying.

Spectacles dropping as I drop the pace downhill. Credit to Chan Chai Hui.

'15

After a satisfying 2014 during which I started running regularly and ran a sub-40 10km, I took a long break after SCMS 2014. The rest of December was spent getting lots of rest, being involved in other sports like floorball, some travel and camps. During this period, I did however, spend some time reading about running and training.

What lies ahead in '15? I'll have to train, wait and evaluate. I'm giving a shot at 15 (hundred?).

Training plans for SCMS 2014

3 Oct 2014. 

Let me review this after SCMS 2014.

Week 1 (5/10/14)

Tuesday - tempo (7.2km in 29:24)

Thursday - long run w 3xsurges (18km in 1:41)

Week 2

Monday - fartlek (5k/10k paces - 12min @ tempo, 6min @ 10k, 3min @ 5k efforts)

Wednesday - progressive tempo (5.8km in 25:00)

Friday - long run w 5xsurges (17km in 1:31)

Week 3 - reduced volume

Monday - tempo/pace work (7km in 29:50)

Thursday - hill intervals (4x1min @ 16km/h, 3% w 2 min off, 3x3min @ 14.5km/h, 4% w 2min off)

Week 4

Monday - tempo/pace work (6.4km in 27:17, 3x400 @10k w 1min rest)

Thursday - intervals (6x800 @ 5k w 1:20 walk, 3x400 @ 3k w 1:20 walk)

Week 5 (2/11/14)

Monday - pace work (2.5km, 1.5km, 800m, 800m - total 7.1km in 28:12)

Thursday - treadmill hills (8x3min @ 14.4km/h, 4% w 2min jog)

Week 6 - reduced volume

Monday - tempo (6km in 25:36, 2x400m @ 10k w 2mins rest)

Wednesday - long run (17km in 1:31 w 4x1min surges @ 10km w 2/3 min off)

Week 7

Monday - pace work (3x2.4km, 2x800m - total 8.8km in 35:04) - felt good aerobically, hamstring a little tight due to gym on Sat

Wednesday - intervals (6x800m @ 3.2k w 1:40 walk, 3x400 @ 3k w 2:00 walk - total 6km in 22:30) - did not push too much, stomach discomfort

Week 8 - increased workload till thursday

Monday - pace work (4km, 3km, 2km, 2x400m - total 9.8km in 39:28) - tough session on wet track

Thursday - intervals (4x1km @ 5k w 2:10 walk)

Week 9 - reduced volume

Monday - pace work (3x1km - total 3km in 12:02)

Wednesday - short intervals (5x600m @ 3k w 1:50 jog - total 3km in 10:55)

Week 10 (7/12/14) Sunday - SCMS 2014 10km - 39:35

Wristband from SCMS 2014 with my race timing engraved.

Here it is, the training (main workouts only) for the past 10 weeks after the Straits Times Run at the Hub 2014, please excuse the disorganised format. I'll try to do a minor analysis of the training in a few days.


9 Dec 2014.
An attempt to analyse my training. A word of caution - this is going to be lengthy and I can't guarantee you'll pick up anything you may not already know.

First of all, the past 10 weeks cannot be viewed by itself, but it has to be considered in context of the 7-9 months of training and my existing fitness levels before this. View this year's training log here.

Mileage
It can be established that from the start of 2014, I had built up my weekly mileage from <20km to about 55-65km at the peak. There was a gradual build up which lacked consistency in the initial stages, but by about April, it was consistently above 30km a week. After a minor disruption in July due to overseas trips or camps, the second, more consistent build up occurred in September, clocking almost >50km every week. What I'd do differently is increase my mileage and maintain consistency. I'd also attempt a 1 week minor taper of mileage every 2-3 weeks. During the base phase, I'd prioritise the duration of runs over the frequency of runs.

Easy runs
I believe easy runs play a fundamental role. Firstly, they instil discipline - getting up for short 2-4km runs at 6+am before class begins requires a degree of commitment. Secondly, they help me enjoy running. Easy runs along various routes let me observe my surroundings and be thankful. Thirdly, they build my aerobic base. Fourthly, particularly towards the later stages of my training (October onwards), they were often at short distances to allow for recovery between workouts. In fact, in November, they were kept at distances often <6km as the volumes of main workouts were often between 10-14km. Last but not least, I believe easy runs served as a form of minor aerobic maintenance.

However, with regard to base, I do not think they qualify to be part of a quality base build up. Based on my existing understanding (though I'd love to be corrected) they should have been of longer duration and higher intensity. Having said that, this would have meant that I have never established a proper "base phase" of my training. What I'd do differently is adjust my base - longer easy runs. However, as I approach the specific phase of training, I'd shorten my easy runs, facilitating recovery between workouts.

Hills, fartlek then intervals
I deem hills to be the runs I perform on the treadmill at a gradient (usually 4%) for 3mins at slightly under 10k pace (but close to 5k effort) with 2mins of jogging in between. I think these have enabled me to strengthen my legs while also working on my VO2 capacity. These were performed throughout my training. What I'd do differently is to avoid performing them at a VO2 max intensity. Instead, where possible, I'd do faster hills for shorter durations while ensuring longer recoveries.

A few fartlek sessions were performed in the September and October. Looking back, they were probably run too fast, making them highly anaerobic. A typical session that I performed may have been 2 sets of 5x1min on/off with the "ons" alternating between tempo, 5k, 3k and 1.5k pace. It certainly left me with aching legs and as to the exact benefit I obtained, I am uncertain. What I'd do differently would be to keep the "ons" at a slower pace, while ensuring the "offs" are run faster.

Intervals, on the other hand, were often performed on the track. These only took place more towards the last 6 weeks prior to Standchart. These were run between 2 mile to 5k pace, with the final interval session 4 days before Standchart run at projected 3k pace. Apart from the final session, reps of 800m-1km were run. It was during these sessions that I experienced the feeling of "air hunger". An immediate benefit I did feel the few days following each session was the relative ease of breathing on easy runs. What I'd do differently would be to ensure I keep my rest intervals sufficient, as for initial runs, I may not have done so, consequently resulting in overreaching.

Long runs
These were performed intermittently. Initially, there was much apprehension about running them because they were rather taxing, requiring nutrition (gels) en route. However, adjusting my running route and running the first half of them at a slightly easier pace (5:20-5:40), I soon could complete 16-18km without nutrition. One thing I did during the second half was include short surges or perform the run close to marathon pace, never failing to negative split these runs. What I'd do differently in future is dependent on the phase of training. During base phase, I'd keep these more aerobic with a slower second half. In addition, I'd look to including a moderate distance run once a week.

Races
I think I experimented with many different methods to find out what would make me feel best on race day. For almost all the races I participated in, I took a 2-3 day taper. This taper period meant just avoidance of running workouts instead of a drop in mileage. A Sunday morning race would mean that either Wednesday or Thursday would be the last workout, after which easy days would ensue and no strength training would be done on Saturday. The last workout performed was often hills (on treadmill), as I perceived that some muscle memory would be retained to allow for quick turnover when tired.

One instance of an over taper for me was probably prior to Sundown 2014. I did a workout on Tuesday while the race was on Saturday night. All in all, I had ran only 23km on race week prior to race day. I did feel rather flat during the race, though I suspect the sub-optimal conditions (for me, it was running at 11pm in dimly lit conditions) contributed to a difficult effort.

I did experiment with 3 light workouts the week of race day (specifically, before the ST Run). The last workout was very light, comprising of just 3x800m at race pace, though this was just 2 days before the run. I did experience soreness before the race started, yet went on to run a sub-41. Unfortunately, with just one attempt at the organisation of this race week, I am uncertain if this lead to soreness or if soreness may have actually been beneficial (though I highly doubt so).

The final and arguably most important taper was for Standchart. Based on multiple sources that I read, I attempted to piece together a taper that was about 10 days long. This time, I factored in the need to cut down volume, with race week accounting for only about 60% of regular weekly mileage. In addition, I kept workout volume reduced but sufficient for stimulation. In the attempt to ensure sufficient muscle recovery, I even avoided downhill running during race week. My obsessiveness did allow me to obtain the result I wanted - a sub-40 10km - though I do not know if adjusting my taper would have yielded other results (for better or for worse?).

What I'd do differently would be to have better planning of my racing schedule. In 2014, I tried to find races about one month apart, allowing for sufficient training before "assessment" during a race. Looking back, I would try to focus less on running these intermittent races fast. No doubt I'll keep the efforts hard, but I'll ensure that I did have goal races to concern myself with. One suggestion I stumbled upon was to rank them as #3, #2 and #1, with the latter being the goal race of the season. #3 races would not require much of a taper and could be treated as training (or fun if run with friends), while #2 could be used as practices for #1, just without completely spending myself.

Strength training
I hit the gym weekly, performing low reps at higher weights (by my standards). The weekly routine would usually include bench presses, squats, deadlifts and other accessory exercises. I'm looking to learn some olympic lifts (snatch) as well. What I'd do differently is to include additional strength training (possibly bodyweight exercises) after my harder runs during the week. In addition, I'll seek out some advice on how I should implement strength training during different phases of training.

Rest, recovery, nutrition
Sleep sleep sleep early and sufficiently. This was done well from August onwards. Foam rolling (we all should get one, according to Soh Rui Yong), stretching, pool and bike cross training. Proper nutrition... These few aspects probably make up about half the battle, yet I'm not going to much of an analysis here besides stating that they are absolutely vital.

Standard Chartered Marathon Singapore 2014

"Hi Doctor, I'm one of the students from LKC," I remarked to Dr Jason - while seated in the medical tent.

Just minutes earlier, I was ushered into the tent - on a wheelchair - after I finished my race. At that point, I was dizzy - the world wasn't spinning or anything - I was just dizzy. The medics, noticing me at the finish line, insisted that I head into the tent. En route, I passed Ivan from AC.

The tent was surprisingly empty when I entered. It seems like I may have been the first visitor that fateful day. The volunteers brought me to a stretcher, where they requested that I lie down (although I didn't think I needed to) and there they took my vital signs. 

"That's quite low, take again," a lady indicated upon seeing my heart rate (120-odd) on the pulse oximeter. Even I was surprised that my pulse was this low just minutes after completing the distance. A check on my temperature reflected 38.3 C. 

Noticing that I quickly felt better, though remained dizzy, the medics directed me to a sitting area, where I met my first other companion (non-medic) as he was directed into the tent and got seated beside me. A man in his 20s was experiencing pain in his right foot, after developing plantar fasciitis a week earlier and running through it. We introduced ourselves while chatting, with the medics checking on us every once in a while. During this period, I saw numerous other runners being brought in via different modes. Some could walk, others were in wheelchairs while one was on a stretcher. 

After spending about 20 minutes in the tent - which was getting increasingly crowded - the medics checked on me and told me I probably could leave since I was feeling better. I bid my farewell to Nicholas (my companion) and ambled around the race site.

Slightly past an hour ago, I witnessed the entry of Haile Gebrselassie at the front of the race pen, alongside a corporate group (Standard Chartered employees I presume) who had priority entry in front of the rest of the runners. This was a exhilarating moment (though downplayed by my anxiousness) as I got to see the double Olympic gold medallist at the 10km - not forgetting to mention the 27 world records he set. This friendly personality was more than willing to take selfies with the various runners in the priority entry while the remaining of us looked on enviously. Shortly after, we were flagged off at 7.15am.

Assisted by the downhill and adrenaline, I passed the 1km marker in a shocking 3:30+. Having scrutinised an online plot of the course, I knew that the marker appeared slightly earlier than it should have, with my estimate of the first km being close to 3:45. I suspect that in my eager anticipation, I had the potential to ruin my entire race. I forced myself to settle into a slower pace, hoping that I had not already ruined my chances of the sub-40.

Before approaching the 2km marker, I grabbed a cup of chilled 100-PLUS. The 2km point was passed in a much more realistic 7:47 and this time the marker was approximately where I had expected. I continued uneventfully, passing 3km in about 11:48. It seemed to me that if I could hold this pace, I would just sneak under 40. However, I wasn't exactly confident of this when I passed 4km in 15:50 while starting to feel the fatigue. Meanwhile, I had noticed Haile and 2 other Kenyans

Around the 3km mark along Nicoll Highway. Credit to Running Shots.

I have to commend the organisers (Spectrum Worldwide) for the smooth U-turns. The U-turn at the end of Nicoll Highway (slightly before 5km) was gradual - contrary to the hairpin turn (as with most other races) that I was expecting and actually practised making. Subsequently, I passed the 5km marker and caught on to a slowing Randall, suggesting that we stick together. Possibly energised by my company, we maintained the pace before he eventually sped up. (He went on to finish very strongly).

Though I don't remember the time I passed the 5km or 6km markers, I know it was at this point that it dawned on me, based on the splits, that I may not break 40. I had such a strong desire to slow marginally, yet I constantly reminded myself of the commitment I made that I would do my best whether or not I felt I could achieve my goal. I pressed on.

Around the 6km mark along Nicoll Highway. Credit to Running Shots.

In a moment of surprise, I passed the 7km marker in 27:22. Somewhere between 5-7km some distances markers had to be slightly inaccurate. This rekindled my hopes of the sub-40, though I hoped that the 7km marker was not the inaccurate marker (and placed earlier than the actual 7km mark).

I hardly remember much thereafter. I remember my name being announced as I passed a cheer station. I remember grabbing 100-PLUS and drinking some while dumping the rest on my head. I remember cheering on Dr Mok Ying Ren as he casually overtook me as the race routes combined. I remember seeing a sign indicating 300m was left and knowing that I had the chance of the sub-40 as long as I held the pace. And I remember seeing the clock tick 38+ as I entered the final straight, and it was then that I knew that the sub-40 was secured.

It was along Esplanade Bridge that Mok passed me.
Credit to Marathon-Photos.

Anderson Bridge. Credit to Marathon-Photos.

Credit to Marathon-Photos.

The finish straight. Credit to Marathon-Photos.

A timing error with the 10km clock ticking 38:50. Notice Mok Ying Ren, the champion of
the FM Men's Closed Category, in yellow after finishing his race. Credit to Marathon-Photos.

Looking back over the past year, I have run seven 10km races. The first (being 2XU) and the last were certainly run the hardest. They have certainly been satisfying. I never suspected I'll train hard enough to break, but I have finally broken 40. Likewise, two years ago during SCMS 2012, I broke the 4-hour mark, running 3:57:05. 

33rd overall. Never mind the placing, all that matters to me is the time.

The Standard Chartered Marathon Singapore seems to be the event where I challenge, and have fulfilled, my running goals. Yet, in both instances, I wear the Sundown Marathon 2012 race top, serving as a reminder of how I was introduced into running events in Singapore. That impulsive, rash and fearless decision of mine to run the full marathon and the completion of it in an unsatisfying time was what gave me the inspiration to start training. And when training paid off, it was indicative that in life, with discipline and diligence, some previously unconsidered things are possible. All this however, stems from provision - of time, of opportunities, of people, of life - by my Lord Jesus Christ.

Revisit

Hope