Running News Daily
Top Ten Stories of the Week
7/27/2024
These are the top ten stories based on views over the last week.
Muhumed, Smith win USATF 8K road titles at Crazy 8s 8K Race
The Crazy 8s 8K Race has been a staple in Northeast Tennessee for decades. Saturday night, however, marked the first time it would serve as the USA Track & Field 8K road race championship for both men and women.
The competition did not disappoint in the humidity of the Model City.
Warren, Bayless inducted into Tennessee Sports Hall of Fame
The elite start went off just after 9 p.m. ET, with the finish remaining just as tight as the starting line. Ahmed Muhumed crossed the finish line first, arms outstretched, in a time of 22:26 to claim the men’s 8K road race championship.
The former Boise State and Florida State star missed out on the 2024 Summer Games, but earned a confidence-boosting win in Tennessee.
“I haven’t won any national titles – I came second in the 5K in New York,” he said. “The time – when I saw it I said ‘no way I just did that.’ It’s something that I can only dream of in terms of it being up there. But I didn’t really – I talk about splits on my watch, but I did not care about what pace I was running. It was all about competing and staying with the front guys.”
Isai Rodriguez finished just one second behind (22:27) in second place, while Hillary Bor claimed bronze with a time of 22:34.
In the women’s competition, former U.S. Olympian and World Championships participant, Rachel Smith, earned herself an 8K road race title with a time of 25:40.
“Any time you can win a national championship title, it’s so special,” she said. “I definitely don’t take any of these for granted, especially as I’m getting older. It’s always an honor to win a national championship title.”
Emma Grace Hurley took the silver on the women’s side with a time of 25:58, as Natosha Rogers turned in a 26:11 for third place.
Muhumed and Smith claimed a $5,000 prize and the title for their efforts, but said running in the Model City is a memory they’ll take with them, as well.
“This is one of the best environments I’ve been in, in terms of racing,” Muhumed said. “Just grateful for the City of Kingsport and the Tri-Cities and everybody who is out here supporting.”
“The hospitality and the event was so, so awesome,” Smith said. “I really enjoyed being here and I hope to come back again.”
(07/22/24) Views: 141Nick Dugan
Defending champions return to Bix
Kellyn Taylor and Biya Simbassa each ran the Quad-City Times Bix 7 for the first time last year.
They clearly loved the course, the atmosphere and just about everything about the annual race through the streets of Davenport.
Both Taylor and Simbassa held off late challenges from other runners, both ran the sixth best Bix 7 times ever by a U.S. athlete of their gender and both plan to return to defend their championships when the race is held for the 50th time on July 27.
It marks the first time in 12 years that both the men’s and women’s champions are returning to defend their Bix titles.
Simbassa admitted he wasn’t really sure how he felt about the Bix 7 course last year when he first saw the endless array of ups and downs in the course. But after holding off Olympian Clayton Young to win, he liked it.
“I mean, now I do,’’ he said after his victory. “It’s a course that’s all about strength and I train for this."
Taylor went through a similar transformation.
“When I saw the course, I was like, ‘Oh, no. What did I get myself into?’ ” she said. “That’s a super substantial hill right at the beginning and then it rolls all the way through. It’s certainly not easy by any means. I think that works to my favor since I’m more of a strength runner.”
Taylor appreciated more than just the hills.
“The crowds were amazing,” she said. “It’s not what I expected at all — the streets were completely lined, and a race that isn’t a huge marathon, I don’t feel like you see that that often. The crowds were incredible.”
Taylor and Simbassa will be bidding to repeat as Bix 7 champions, something that has been done only seven times in the race’s history, four times by men, three times by women.
Both runners failed to land berths on the U.S. Olympic team, which would have precluded a return to Bix, but they’ve still used their 2023 victories as a springboard to additional success.
Taylor briefly led the New York City Marathon last November before placing eighth, making her the top American finisher in the race. It was the third time she has been in the top eight at New York.
The Wisconsin native, who will turn 38 a few days before the Bix 7, then focused her attention on making the U.S. Olympic team and made a respectable showing in the trials in the marathon, finishing 15th, and the 10,000 meters, placing sixth.
Simbassa, a 31-year-old native of Ethiopia who now lives in Flagstaff, Arizona, attempted to earn an Olympic spot in the marathon but placed 11th in the trials.
However, he has followed that with an ambitious schedule on the U.S. road racing circuit, recording top-five finishes in the Bolder Boulder 10k (5th), Cherry Blossom 10-miler (5th), Gate River 15k (4th), Amway River Bank 25k (3rd) and Houston Half-marathon (4th).
Also included in the field are four former Olympians and nine other runners who have placed in the top 10 at the Bix 7 in the past. Elite athlete coordinator John Tope said even more top runners could be added between now and race day.
Among the top men’s entries are two former Iowa State University standouts.
Wesley Kiptoo of Kenya was the 2021 NCAA indoor 5,000-meter champion and a seven-time All-American for the Cyclones. He was seventh in the Bix 7 two years ago and won the Cherry Blossom 10-miler earlier this year.
Hillary Bor, a Kenya native who is now an American citizen, also attended Iowa State before representing the U.S. in the 3,000-meter steeplechase at the Olympics in both 2016 and 2021. He also is the U.S. record-holder in the 10-mile run.
Other former Olympians in the field are Morocco’s Mohamed El Aaraby and Americans Jake Riley and Shadrack Kipchirchir. Riley and Araby both competed in the marathon in Tokyo in 2021 and Kipchirchir ran the 10,000 meters in 2016.
Riley also is a Bix 7 veteran along with Kenya’s Reuben Mosip and Americans Frank Lara, Andrew Colley and Isai Rodriguez. Lara was second in the Bix 7 in 2021 and eighth a year ago.
Rounding out the men’s field are Raymond Magut of Kenya; Tsegay Tuemay and Tesfu Tewelde of Eritrea; and Americans Nathan Martin, Ryan Ford, JP Trojan, Merga Gemeda and Titus Winders.
The most recognizable name in the women’s field is 41-year-old Sara Hall, the wife of two-time Olympian, U.S. half-marathon record-holder and 2010 Bix champion Ryan Hall. Sara Hall was fifth in the U.S. Olympic marathon trials earlier this year and has two strong Bix 7 efforts on her resume, placing second in 2014 and third in 2017.
She and Taylor will be challenged by three up-and-coming runners from Kenya — Emmaculate Anyango Achol, Grace Loibach Nawowuna and Sarah Naibei. Achol has run the second fastest women’s 10k ever (28:57) and Naibei won the Lilac Bloomsday 12k in May.
Also in the field are Bix 7 veterans Kassie Parker, Jessa Hanson, Carrie Verdon and Tristin Van Ord along with Americans Annmarie Tuxbury and Stephanie Sherman, Ethiopia’s Mahlet Mulugeta and Kenya's Veronicah Wanjiru.
The elite field also includes four legendary runners who have helped build the Bix 7 into the international event that it is. Two-time champion Bill Rodgers, who has run the Bix 7 43 times, will be joined by four-time women’s champion and 1984 Olympic gold medalist Joan Samuelson, two-time Olympic medalist Frank Shorter and Meb Keflezighi, who has two Bix titles and an Olympic silver medal on his resume.
(07/22/24) Views: 137Don Doxsie
Hellen Obiri to approach Olympic marathon with 'caution' as she chases her first gold medal
Hellen Obiri is aware of the tough competition awaiting her at the Olympics as she seeks to take a different approach to the race with her main goal being to claim a gold medal.
Two-time Boston Marathon champion Hellen Obiri will be taking a different approach in the Paris Olympic Games as she competes in the marathon.
Obiri was selected in the team alongside defending champion Peres Jepchirchir and Sharon Lokedi and has admitted that triumphing over her compatriots will be a tough ordeal.
Speaking to Nation Sport, the reigning New York City Marathon champion insisted that she knows every competitor has trained well and prays for good health and fitness as she eyes her first Olympic gold medal.
She is now on her final stages of training and so far, things are looking up for the two-time Olympic 5000m silver medallist.
“I’m delighted that I’m heading to the Olympics for the fourth time. I want to achieve what I have been dreaming, which is a gold medal, and as I finalise my training, I pray I remain healthy and injury free,” Obiri said.
“The Kenyan team is strong. I will be approaching the race with caution because everybody has trained hard and wants to win.”
Obiri made her full marathon debut at the New York City Marathon where she faded to finish sixth in the tight race. However, that did not stop her from pursuing her marathon dream as she proceeded to the Boston Marathon last year.
She was no fluke as she claimed top honours in the race before winning the 2023 New York City Marathon. The two-time world 5000m champion successfully defended her title at this Boston Marathon.
She has since been selected to represent Kenya at the Olympic Games and will be looking to add the only medal missing in her trophy laden cabinet, an Olympic gold medal.
The former world 10,000m silver medallist has been consistent in the marathon and she will certainly be a favourite as the athletes line up for the marathon.
(07/20/24) Views: 130Abigael Wafula
Strava denies Canadian marathon record holder a pro athlete account
Canada’s Natasha Wodak has had an impressive career on both the track and the roads, and is considered one of the country’s greatest-ever female distance runners. She has represented Canada at two Olympic Games and holds the national marathon record of 2:23:12. Despite her achievements, the fitness tracking app Strava does not seem to recognize their significance; it denied her a pro athlete subscription for 2024.
“I am not sure what hurts more, not making the Canadian Olympic team or getting rejected by Strava for my PRO badge renewal,” Wodak wrote on her Instagram.
A Strava Pro Athlete and Verified Badge offers several benefits, including exclusive features on Strava, such as advanced analytics, performance insights and the ability to create and share custom challenges or events for free. Pro athletes are highlighted on Strava, making it easier for fans and followers to find and follow them. The badge exists to recognize public figures, noteworthy community builders and influential individuals around the world.
According to Strava, for a professional runner to be approved for a pro athlete badge, they must have achieved a World Athletics entry standard in the past 18 months or placed in the top five at a national championship (e.g. USA Track & Field or Athletics Canada). An athlete must also provide proof of financial compensation for training and athletic endeavours, whether through a travel stipend, training cost stipend or salary from notable sponsors (e.g. Brooks, Asics, Nike).
In Wodak’s case, she meets both of these verification criteria, which is why the rejection email came as a shock. She qualified and competed for Canada at the 2023 World Athletics Championships in Budapest in the women’s marathon and has won three Canadian national titles in the last 18 months. Additionally, she receives financial compensation through a professional (salary-based) contract with Asics Canada.
Wodak took three shots at making the Canadian marathon team for Paris 2024, but came up just a few minutes short of the women’s marathon standard of 2:26:50.
Strava’s pro-athlete community includes more than 2,300 athletes from 195 countries. This status not only recognizes them as professional athletes, but also provides them with a complimentary Strava subscription and access to a community of active followers.
(07/20/24) Views: 130
The Research on Beetroot Supplements and Exercise Is Kind of Awesome
But let's get to the root of the actual science.
SUPPLEMENT MAKERS ADVERTISE that their powdered beets support your heart and make workouts easier.
Beetroot powder is available as a standalone product, though it also pops up in a bunch of other supplements, such as pre-workout energy boosters and heart health chews, as an added ingredient.
Supplement companies claim beetroot powder boosts energy, increases athletic performance, and promotes heart health by improving blood pressure and circulation. Often, these companies will cite beets’ ability to boost nitric oxide, a molecule that helps blood vessels expand and contract.
Let's get to the root of those claims.
What Is Beetroot Powder?
IT'S BEETS, BUT in powder form.
And know that beets, as in the root vegetable, are good for you—no debate there. “Beetroot contains two types of bioactive constituents, betalains (which give the purple color) and nitrate (which also occurs in similar amounts in some other common vegetables, like celery and lettuce),” says Kirsten Brandt, Ph.D., senior lecturer at the Human Nutrition & Exercise Research Centre at the UK’s Newcastle University. Betalains have heart-protecting properties, and your body converts nitrate into nitric oxide to help regulate your circulatory system and reduce inflammation.
More good news: These compounds stay mostly intact when beets undergo processing into powder or even juice. Concentrations vary by beet variety and processing method, but research suggests both powders and juices can both hold onto in those beneficial compounds. (Fun fact: Often, beetroot powder is just freeze-dried beet juice).
What Is Beetroot Powder Good For?
IN SUPPLEMENT FORM, beets might:
Moderately Reduce Blood Pressure
A study review published in Frontiers in Nutrition showed that people who consumed beetroot juice daily for anywhere from three to 60 days reduced their systolic blood pressure by five more points than the control group. The reason: Nitric oxide helps blood vessels relax.
Make Hard Workouts Easier
A study review in the Journal of the International Society of Sports and Nutrition suggests that beetroot juice supplements might boost power and improve performance during high-intensity exercise. Again, nitric oxide comes into play by helping your muscles maintain phosphocreatine, a building block that otherwise depletes during a hard workout. Beets also improve the release and use of cellular calcium to help you contract muscles faster.
Improve Muscle Recovery
A study review published in Sports Health suggests that a few days of beetroot supplementation can speed recovery from post-workout muscle soreness. One theory is that nitric oxide reduces muscle inflammation and aids regeneration.
Assist Your Memory
In a recent study in the European Journal of Nutrition, people who consumed three grams of chewable beetroot powder tablets 90 minutes before taking memory tests scored 21 percent higher on a test of short-term memory than they did after taking a placebo. A beet-induced boost in nitric oxide might increase cerebral blood flow, temporarily boosting brain power, the researchers say.
So the benefits of beets are promising, but don’t get too excited yet: Beet supplement studies have small numbers of participants (just five to 80 in the studies cited above) and lack the rigor of drug trials, says Brandt. (A phase III drug trial would likely have 1,000+ participants.)
That means it’s hard to generalize the results and conclude whether the benefits shown in these supplement studies would apply to all or most of the population, including you.
And don’t count on beetroot supplements to save your heart in the long run. There’s no evidence that the acute benefits of beetroot powder, for your heart or elsewhere, add up over time.
Without high-quality long-term studies, any claims implying long-term benefits can’t be verified. And since the good-for-you compounds in beets can’t be patented, “there is little economic incentive for the industry to carry out large well-controlled trials,” says Brandt.
Should You Take Beetroot Supplements?
YOUR BEST BET is eating more beets in their whole vegetable form, says Brandt.
Whole beets contain beneficial fiber, which some supplements lack. Now if you hate the taste or can’t bear the chore of peeling beets, the powder can be an easy substitute–just make sure you consume other foods rich in fiber, like whole grains, says Brandt.
What Should You Look for in a Good Beetroot Supplement?
WHEN SHOPPING FOR beet powder, avoid capsules and opt for a loose powder or chewable option instead. The process of converting nitrate to nitric oxide begins in your mouth, thanks to an assist from bacteria on your tongue, says Brandt. Capsules bypass this process and land further down in your digestive tract. And skip antibacterial mouthwash before you take your beets—it can interfere with nitrate’s conversion to nitric oxide, she says.
Who Should Not Take Beetroot Supplements?
AVOID BEETROOT SUPPLEMENTS if you already have hypotension and don’t need your BP to go any lower. And steer clear of beetroot powder if you know you have a high risk of kidney stones, because beets contain a lot of stone-forming oxalate.
If you have high BP and already take medication for it, talk to your doctor before buying a beet supplement. If it works, your doctor might need to adjust your medication, says Brandt.
(07/21/24) Views: 128
Three DIY electrolyte drinks to make this summer
Staying hydrated in the hot summer season is crucial, but commercial electrolyte drinks are often packed with artificial ingredients and sugars. Making your own electrolyte drinks at home lets you control what goes into your body, ensuring you get the nutrients you need without any unwanted additives. Plus, it’s often more cost-effective, and customizable to your taste preferences.
Citrus Burst Electrolyte Drink
This thirst-quenching combo of citrus fruits also provides a natural dose of vitamin C and potassium.
Ingredients
2 cups water1/4 cup fresh lemon juice1/4 cup fresh orange juice1/8 teaspoon sea salt1-2 tablespoons honey or maple syrup (to taste)
Instructions
Combine all the ingredients in a pitcher.Stir well until the salt and honey are fully dissolved.Chill in the fridge for at least an hour, or until you’re ready to enjoy.
Source: Wellness Mama
Coconut Lime Electrolyte Drink
Coconut water is naturally rich in electrolytes like potassium and magnesium, making it a perfect base for this tropical drink.
Ingredients
1 cup coconut water1 cup waterJuice of 2 limes1/8 teaspoon sea salt1 tablespoon agave syrup or honey (optional)
Instructions
Mix all ingredients in a pitcher and stir well.Taste and adjust sweetness if needed.Chill before serving, and sip it during or after your run.
Source: Fit Foodie Finds
Berry Blast Electrolyte Drink
Packed with antioxidants and vitamins, this berry-infused drink is not only tasty but also great for recovery.
Ingredients
1 cup mixed berries (fresh or frozen)2 cups water1/4 cup freshly squeezed lemon juice1 tablespoon honey or agave syrup1/8 teaspoon sea salt
Instructions
Blend the berries and water until smooth.Strain the mixture through a fine-mesh sieve to remove any pulp.Mix the berry juice with lemon juice, honey and sea salt in a pitcher.Stir well and chill before serving.
Source: The Kitchn
Creating your own electrolyte drinks at home is a fun and easy way to stay hydrated and energized on your runs—but the fun doesn’t need to stop with beverages. Try freezing any of these electrolyte drink mix into ice cube trays, ready to liven up any ordinary glass of water; to take your electrolyte drinks (or your frozen cubes) to the next level, toss in a few fresh or frozen berries, mint leaves or lime wedges.
(07/20/24) Views: 125Keele Milne
Three workouts to help you cruise to a half-marathon PB
Whether you’re an experienced half-marathoner or taking on the 21.1K challenge for the first time, the right workouts can be a game-changer. To help you speed past a PB and cross the finish line faster, we’ve lined up three essential training sessions designed to elevate your speed, endurance and overall race performance.
The half-marathon distance demands a balance of stamina and speed endurance—the ability to maintain a fast pace over a longer stretch. Incorporating a mix of short, intense workouts with longer, steady, tempo runs will build the strength and pace you need to conquer this challenging race.
1.- Speed building session
Warm up with 10-15 minutes of easy running.
Run 4 x 1-2 kilometers at 10 seconds slower than your 10K pace (or a hard effort that you can sustain for around an hour) with 60 seconds rest after each interval.
Cool down with 10 minutes of easy running.
As you gain strength, increase the distance in each interval, while maintaining the 10K pace throughout.
The half-marathon tempo run
A tempo run is a high-intensity, sustained run designed to be tougher than your longer, steady runs. While there are many variations of tempo runs, they all share one key element: a focus on consistent, controlled pacing to push your limits and boost your performance.
2.- Shorter tempo intervals
Warm up with 5-10 minutes of easy running.
Run 3-5 repeats of 6-8 minutes at a 10K pace, with 1.5-2 minutes of recovery time after each interval.
Cool down with 10 minutes of easy running.
3.- Longer tempo repeats
Warm up with 5-10 minutes of easy running.
Run slightly under your goal race pace for 9-10K (close to half of your race-day distance).
Cool down with 5-10 minutes of very easy running.
As you gain strength, you can progress this workout by adding distance or increasing your pace slightly. Alternatively, shorten the distance if 9-10K is too far for you right now.
Make sure to take a recovery day, or a very easy running day, after speedwork sessions like these ones, and hydrate before, after and during your workout, especially in the summer heat.
(07/22/24) Views: 122Keeley Milne
Usain Bolt named ninth-greatest athlete of the 21st century
On Thursday, ESPN dropped a list ranking the 100 best athletes in the world since the year 2000. 70,000 ESPN contributors voted based on performances since 2000, assembling the list of the greatest athletes of the 21st century–with track and field’s very own Usain Bolt taking the ninth spot.
It’s sometimes hard to believe that the worlds of the “Big Four” leagues (MLB, NBA, NFL and NHL), tennis, soccer, golf, and the Olympics all exist in the same universe. How can you even compare the accomplishments of individual athletes to those of athletes in a team sport?
The Jamaican sprinter has a very impressive resume, collecting nine Olympic gold medals over his four Games (he had to return one due to a teammate’s doping violation), and still holds three world records: the 100m, 200m and 4x100m relay. Bolt’s 100m record has stood since 2009, when he ran 9.58 seconds to break the record for his third time, deeming him the world’s fastest man.
At his last Games in Rio 2016, Bolt achieved the triple-triple–winning three sprint golds at three consecutive Olympics. Although he retired in 2018, his monumental achievements will leave an extraordinary legacy in the track world.
Bolt is one of three Olympians in the ESPN top 10, bettered by only swimmer Michael Phelps, who took the top spot, and gymnast Simone Biles, in seventh.
The representation of athletics in ESPN’s top 100 doesn’t end there: sprinters Allyson Felix of the U.S. and Shelly-Ann Fraser-Pryce of Jamaica claim the 63rd and 77th spots, respectively. Felix is a five-time Olympian for Team USA, with seven Olympic titles to her name, plus three silvers and one bronze. Fraser-Pryce is a three-time Olympic champion and eight-time Olympic medallist. At 37, the Jamaican hasn’t called it quits yet–she has qualified for her fifth and final Games later this summer in Paris.
(07/19/24) Views: 120Cameron Ormond
Winfred Yavi eager to win Bahrain a second steeplechase Olympic gold medal at Paris Olympics
Winfred Yavi will be out to claim a second Olympic gold medal for Bahrain at the Paris Olympics after Ruth Jebet set the pace at the 2016 Rio Olympic Games.
Kenyan-born Bahraini Winfred Yavi has plans to emulate Ruth Jebet and win Bahrain the second Olympic gold medal as she heads to the Paris 2024 Olympic Games.
Jebet claimed Bahraini’s first gold medal in the women’s 3000m Steeplechase at the delayed 2016 Rio Olympic Games and Yavi will be looking to reclaim the title after they lost it to Uganda through Peruth Chemutai at the delayed 2020 Tokyo Olympic Games.
The reigning world champion noted that this season, their main focus will be to surprise fans at the Stade de France with her impeccable run to win the women’s steeplechase. At the moment, Yavi is working on every aspect of her training as she looks to dine with the finest steeplechasers from across the globe.
The 24-year-old added that she knows every athlete who makes it to the Olympic Games has worked for that spot and she has a lot of respect for all of them.
“I have a lot of respect for each and every competitor who has qualified for the Olympic Games. My team and I are focusing on getting ready,” Yavi told Gulf Daily News.
“The Olympic Games are one of the biggest arenas in the world, and it is a proud moment for me. The best athletes in the world are at the Olympic Games. You have to prepare well.”
Yavi added that it’s incredible to fly the Bahrainian flag high once again as she looks to make an impact just like she did at the World Championships in Budapest, Hungary and the Prefontaine Classic, the Diamond League Meeting in Eugene.
This season, she claimed her first win of the season at the Diamond League Meeting in Paris and will be looking to maintain her form to the Olympics. She had a faulty start to her season, finishing ninth at the Prefontaine Classic but managed a bounce back in Paris.
“It is an honor to have a team and a coach who I can collaboratively work together with. I am looking forward to the Olympic Games, and I am trusting the process. It’s incredible!” Yavi said.
(07/20/24) Views: 120Abigael Wafula
Edwin Kurgat confident of ending Kenya's 36-year wait for Olympics 5,000m title
Little-known Edwin Kurgat is inspired by his London Diamond League performance to win the 5,000m Olympics title that the country last claimed in 1988 Seoul Games.
Edwin Kurgat is now ready to stun the masses at the Paris Olympic Games and reclaim Kenya’s gold medal in the men’s 5000m following his London Diamond League Meeting third-place finish.
Kurgat, competing in the men’s 3000m, crossed the finish line third in 7:28.53 as Dominic Lobalu set a Swiss record, clocking a personal best time of 7:27.68 to win the race. Grant Fisher finished second in the hotly-contested race, clocking 7:27.99.
Kurgat admitted that the race is very vital as he heads to the Olympic Games. He disclosed that throughout the race, his body was feeling good and going under 7:30 is a sign of fireworks at the Olympic Games.
The last time Kenya won a gold medal at the Olympic Games in the men’s 5000m was at the 1988 Seoul Olympic Games courtesy of the late John Ngugi.
“Throughout the race I was feeling good, really composed. This was the race where I wanted to run good to get ready for the Olympics so I'm glad with how I ran,” Kurgat said.
“I'm feeling confident going in to Paris, running under 7:30 is a big achievement for me and now I'm just ready for what's to come. The crowd was amazing, they helped push me to get it finished,” he added.
The 28-year-old has been impressive this season, starting from his indoor campaign to the outdoor races. He opened his season with the 3000m and 5000m indoor races at the New Balance Indoor Grand Prix and Boston University John Thomas Terrier Classic respectively finishing second and first.
Kurgat finished fourth in the men’s 10,000m at the Prefontaine Classic, missing out on the Olympic team shortly but bounced back in the 5000m to finish third and automatically qualify for the event.
(07/22/24) Views: 119Abigael Wafula
