Run a Faster Marathon: 6 Simple Changes

[@RobertGalbo-e6y]

What’s crazy is a remember a video you not long ago where you said you were no longer a pro runner after no longer being with New Balance. Now top 10 in UK history. Very inspirational and thank you for sharing both triumphs and set backs with us. Very motivating.

[@asm673]

She’s staying a mile away from On HQ. Guessing she will be sponsored soon.

[@greativity]

@@asm673 She already is sponsored by ON.

[@jassaljs]

Yes that was quite a strong statement and what a wonderful turnaround 👏👏

[@nicholas5396]

Hot take incoming. What if she sandbagged to get dropped by NB so ON could pick her up 🤯

[@dprid]

The thing that made a massive difference for me, and something that I've found other runners can miss, is preparing properly for your long runs. I found once I was getting over 2 hours/15 miles I was starting to find it harder than I expected, and then one morning it realised that if I'd been racing a half-marathon that day I would have been eating properly for 2 days in preparation for the race. Yet here I was trying to run 15 miles having just rolled out of bed, eaten some porridge, had a mug of tea and out the door. I started to treat any run over 2 hours like I would a race in terms of preparation, and the long runs were absolutely transformed.

[@tinyrunner88]

Great tips! One of them reminded me of a phrase I heard recently from a performance coach, which was 'Focus on lifting the floor, not the ceiling.' Basically focusing on increasing your average daily performance so that even a 'bad' day is better than in the past, rather than constantly trying to beat your 'best.'

[@joemathewson4198]

Thanks for tips. Enjoying my coffee and relaxing. Have my marathon in a couple hours. Good luck to anyone racing this weekend!

[@paularunslondon]

Hope you had a great time!!

[@atsourno]

@joemathewson4198 How did it go?

[@joemathewson4198]

@@atsourno 3:13. Not a PB. But a perfect morning. Grateful to be able to run another one!

[@stuartlorne440]

That's Zürich and crazily near my house. Love the grind philly and please don't smash my Strava times😊

[@asm673]

That’s over by Hardbrücke. The Limmat trail is nice for running in that area but it can be a bit sketchy as seen in the video.

[@stuartlorne440]

Yeah agreed, it was Prime Tower that gave it away. I always thought the area was OK definitely when compared to the UK

[@littleboyblue2323]

I have run for decades and have run most every distance from 50 meters to 44 miles, but I struggled every time I went past a half marathon. It wasn't until I learned about the physiology of how to run did, I finally understand how to train properly. Learning about the science of running has allowed me to train consistently without getting injured or burned out and I am now at a point where I will be able to set a PR at every distance above a mile. I am 60yo and should be able to get a marathon PR by about 20 minutes at my next race in January.

[@stevelong945]

You are such an amazing inspiration. 66 year old and just did my first Marathon in Amsterdam. Battled injury and watching this video only fuelled half as much as you. Took 5 hours but took all you videos to get me to the start line ❤

[@hikerJohn]

I'm 70 and training for my first TRAIL 10K I think I might finally (after 6 years) be to a point where I'm not getting injured every time I push my training. Ive had almost every minor overuse injury there is that can be a setback of from weeks to 6 months.

[@aidanfurey2015]

You're both amazing! Bravo

[@luka4527]

Ran my first marathon last week, learned some valuable things. More than anything , your mind is stronger than your body. I hit the wall hard at 23km and had to walk bits after 30km, but after 39km a fellow runner cheered me on and said to run along and I did, until the finish! So next time, I'll make sure to have the right support and mindset and training to help me prepare me past the mental wall! These tips help as well! Love the videos and love the grind!

[@paularunslondon]

I had a similar experience. I was running a half and one of the hills was so long, I “ran” it for as long as I could and then started walking. Just after that a guy who was coming up behind me said that I could do it, so I started running again with him and he was right, I got to the top of the hill at a (very slow) run. Sometimes you need to be told you can do it to remember that you can 😊

[@pietervandenbosch2909]

I dont understanding youre comment: what happened after 23 km ?

[@hahaheslop]

Love this, I put way too much pressure on myself to sub-3 in my last marathon, it wasn't good. I got to race day so stressed physically and mentally, it definitely affected my performance (which wasn't good, spoiler!). I'll be back in the Spring, I know what I need to do! 💪🏃‍♂️

[@neildeacon3856]

Great tips - I wish I could sleep more though. My extra tip (what’s worked well for me this year) - doing some focussed training at other distances (5K, 10k, HM). The speed carried into the marathon block and vice versa the marathon block has helped me hit new pbs at the shorter distances.

[@paulien4939]

Thanks for the tips! I always feel weird for taking on a gel every 5k and with 25 grams each and with running 3.30-3.40 marathons I feel like I need even more. People around me only take 3-5 gels during a marathon and I started doubting myself. Last week I took 10 gels and I felt awesome. Never hit the wall and even the last kms were a big party. This really showed me: find your own fuelling strategy and what works for you!

[@jasonbritton3427]

Can I ask what gels u used and how many a hr please, reason I ask is I ran 2 marathons and hit the wall at 16 miles in each

[@hikerJohn]

@@jasonbritton3427 Gels don't always prevent it, you need *endurance* to be able to recycle lactate so it does not build up and stop you. It depends a little on your body weight and how fast you can burn calories and what percent of your calories is from fat. Body weight determines how many calories it takes to do a marathon and not everyone has the same glycogen stores. It would help to work with a coach and/or watch "The Physiology Of Endurance" series on the Evoke Endurance Channel.

[@carina9629]

@@jasonbritton3427 What was your training like for those marathons? What was your average miles per week? Long runs? How far and how often? Reason I ask is because fueling is important but it will not replace solid training. Another thing to consider: what paces were you running during your long and easy runs while training? What pace were you running during those first 16 miles of the marathons?

[@annekafrench7120]

@@paulien4939 I take 40g carbs gels now I find these work well for me and have to carry less

[@jasonbritton3427]

@@carina9629hi I done hansons marathon method, peaked at 63 miles a week at week 15 of 18 the longest long runs in the hansons method was 16 miles in week 11, 13 and 15 exactly where I hit the wall

[@johanrg70]

I get that 10% is a recommended maximum, but I still think it’s worth being extra cautious. From my own experience, if you’re relatively new to running, even a 10% increase can be too much if you haven’t put in time on strength and conditioning. There’s a big difference between adding 10% when you’re just starting out and adding 10% at higher weekly mileage. Without a solid base, it can easily lead to injury. Increasing your distance with 33% over a three week period is a lot. It’s all about building up gradually and making sure your body is prepared for the mileage.

[@LisaGeffen]

Philly I have just found your channel. I love your content and as an amateur runner your tips are so helpful! Thank you!

[@IainThacker]

The bonus tip really speaks to me. Having had a whole bunch of races not go to plan through injury or uncontrollable race-day events Manchster Half this year was the perfect race day where everything fell in to place. A 15 min PB was better than I hoped for plus the huge gain of taking all the pressuse off and just enjoying the day made it a memorable day. Thanks for the awesome advice and coaching!

[@christinaclementson]

Great advice as always Phily. I’m going to aim to up my mileage in my next block as I tend to fall short week on week. Run more, get faster!

[@dcruze]

Zürich - the tram gave it away... Love the grind

[@dorothyzimmers206]

Girl I am excited for all of this!!

[@Delvaux-Uk]

Can you imagine being 10 minutes off Paula’s PB?! Go orn Phily girl 🔥🔥🔥

[@michaelr148]

Excellent vid. Thanks for the reminder to save running the race for race day, not during training. Perennial problem with me.

[@lazzaboyman8003]

Two things have really helped me, at 59 years old, more high quality sleep and consistency via joining a running club

[@Sunnydaypicnic]

I’ve found increasing mileage by 10% weekly only works for mileage I’ve been at before. If I hit a new threshold or one I’ve not spent much time at I need to be there much longer than 1 week. For instance, this summer I was training mostly around 40/45 miles a week- when I bumped up to 50/55 miles I (should of) stayed there for 4-6 weeks because i haven’t consistently ran 50 miles a week more than a one off here and there. I think there is a lot more to gain on slow and steady. And yet here I am, injured and missing three races because I thought I could handle 70 miles a week that I didn’t truly earn the fitness for. 🙁

[@philsimon4457]

More great content! Going from strength to strength! And talking about strength………S & C is sooooooo important! More of that please 😊

[@emmagaudet]

Just finished my first ever half-marathon today! Always love your tips Phily ✨✨ enjoy Zurich!

[@laurab_running]

So true about all topics: my top 2: stop comparing to other athletes, focus on yourself and work on your mental health, your thoughts creates your realtiy :)

[@baumhauspflege3466]

I like number 6. I trained for sub 3 this spring. Ran a half 4 weeks out and was slower than at the beginning of the block. A week later I tried 3x8k at marathon pace and couldn’t complete the workout. On raceday everything fell into place anyway and I cruised to a 2:58. It’s just really hard to nail those tough sessions when you’re tired because they are supposed to hard even on fresh legs…

[@AlbertWeijers]

I slept for many hours last night and my body battery went from 5% to 9%, maybe that's because I did a 58k trail run with 1400 meters of elevation yesterday, all my fitness metrics are on the bottom. Sleep did 'cure' an upcoming cold last week, so a big fan of sleep! By the way the audio is great on this video! Which is not always the case on YT channels with millions of subscribers.

[@heathertaylor842]

Thanks for this! So helpful. Congrats on Berlin, and cheering you on to get to LA!! 🎉

[@22nuschler]

Nice video. Fun. And good tips. Sleep sounds simple. But so true.

[@SantaCruzRunner]

In addition to those things you mentioned. Adding mobility routines and pre workout activation (I follow your routine) has been game changing for me.

[@gerrybrennan5790]

As always Philly, great video . keep up the good work. Looking forward to seeing you in LA.

[@williamcoffin2360]

I love the training camp mindset - I’ll be looking to incorporate that into my next block! Thanks for sharing Philly - Billy

[@ShinSuperSaiyajin]

Thank for the tip about being patient. Saving your best performance for the day that matters should be what it’s all about

[@sharkeyboe]

Phily’s rizz is off the charts these days

[@AlbertWeijers]

What is a rizz?

[@FitDevyn]

Excited to see your journey. Subscribed!

[@cristianfuentes8554]

Keeping it simple. So much comparison to teammates social media that it will rob us of our own progress. But learning to be grateful to have the ability is so special. That’s what i learned on this marathon prep

[@CecilieJensen-l6s]

Great tips Phily! Especially re fuelling 😅 I've run a few marathons and still struggle with it. But the more times I hear about the importance of fuelling sufficiently and strategically, the more it sinks in :)

[@prisiv]

Thanks Phily, 1 week till NYC marathon!

[@thecaptainchas2820]

What has really helped me throughout my long training blocks and races has been the neuromuscular training: strides, hill sprints, and drills. Everyone is caught up in volume, thresholds, and metabolic zones (all good things) that they forget to keep their motor groups trained and varied. I see strides, drills, and hill sprints like I see flossing: everyone should be doing it, but too few people actually do it.

[@Healthyrunningworld]

So excited to see these! Thank you so much for the insight.

[@gtromble]

I think the 10% increase per week rule of thumb may be enough to protect younger runners from building mileage too quickly, but as a runner in my late 60s I've found it too much, and I'm holding mileage steady for 3-4 weeks before the increase, still limited to 10%. PS Love your advice and your videos!

[@stevelong945]

66 year old I do agree. Plus often had to take two days off to recover after long run Sunday

[@MiguelGomezMountainRunner]

All excellent advice! Unfortunately, I’ve had to learn all of this through trial and error over the past 30 years. 😩 I will add that hill repeats are an excellent way to accelerate cardiovascular endurance, especially for trail runners.

[@Snytkine]

Thanks for the tips. You’ve made such an amazing progress since I started watching your channel. I feel that in order for you to get to the next level you should go to one of the training camps in Kenya. Have you thought about it?

[@David-CoolDave]

Genuinely think this is one of your best videos. Congratulations on the hard work 💪

[@seancampbell7884]

If I can add to tip 6, if you're using something like Runna or a specific plan, don't just look at distance and general idea of the workout but read and take in what the run is actually for. I didn't do this and almost burnt myself out and I think that's in large part from doing things likegoing hard on a long run when what the run actually wanted was for me to keep it comfortable in the first half and then step it up slightly in the 2nd half.

[@massey7412]

As novice I got some small injuries every now and then. Suggestion: go in a professional sport shoe shop and get your gait analyzed. Of course they are sales people they want to sell you new trainers, but overall they know more. It is amazing what you can see on a slow-mo of yourself running. In my case, I switched to a different type of shoes with different support for my feet and my cramping on my ankle magically disappeared. Happy miles to everybody !

[@jameshmd]

In the fuelling section, in fairness to Johnny Brownlee he didn’t hit the wall he had heat exhaustion. Love the videos!

[@moggy992]

Sensible is the word. Lol I've ended up overtrainined at anearobic level at the moment so feeling rather sorry for myself. Its amazing how destructive overtraining is. Running shouldnt become an identityi guess. With me it has....oooops mistake. I love all your content, Phily. We make massive mistakes we know where to come for the best tips. 👌 love ❤️ the grind.

[@severiner7168]

Looks like Germany... Great video Phily!

[@elenamerelo8072]

Great video! Root for you ❤ love the grind!

[@timverkoyen8742]

What seems to help me a lot is mobility work and always, I mean ALWAYS do a pre run routine. Since doing this I haven’t gotten injured anymore for the past eight months. Where before I would be after three to four months maximum.

[@Skapiemhe]

Where did you get your jammies?? Love them!!

[@kirstymp30]

Fueling was my hardest. Trial and error is key! I'm fructose intolerant which means I can't have almost any gels sold in my country. So I've found the best electrolytes and foods that I can eat on marathons without GI issues - but it's all about practicing on the long runs

[@aliasgharkhoyee9501]

About fasted runs: this has proven extremely useful to me. I'm now adapted enough to using body fat as part of my fuel (apart from glycogen), and went from a sub-2 half marathon in April this year to sub-1:40 in September. Metabolic flexibility is a real thing, plus it also feels much better - you don't have to worry about bloating, processed chemicals, and you save time on race day mornings and the run itself. It takes a couple of weeks at least to get used to it though, so start gradually to avoid withdrawal symptoms from the lack of diet sugar in recent meals.

[@PhilyBowden]

@@aliasgharkhoyee9501 this is actively discouraged in modern coaching, especially for female athletes who are physiologically superior at fat-burning already, its detrimental to hormone health which then negatively impacts performance and more worryingly overall health

[@aliasgharkhoyee9501]

@PhilyBowden I don't have an academic background in nutrition or similar, but after a bunch of reading of both sides' points, I'm fairly confident that most people can benefit from fasted running. I'm not saying it suits everyone, it may well be that female health won't benefit from it. But for others, I would recommend trying it (gradually building up).

[@rileygshep7606]

For me, I currently live in Singapore, where humidity is always between 70% to 90% and temps are between 76 Fahrenheit to 90 Fahrenheit, so it is always hot, and just naturally acclimated to the heat, might do a race where it’s much colder sometime to do even even better hopefully

[@amystubby]

Seriously hoping you guys get to make the move to Flag. If not next year then SOON!

[@axebrynner]

10th fastest now after Frankfurt..🙃 and we still love you

[@Caleb-fm2fq]

Holy moly I’ve never been this early

[@Stevenc1984]

Not too sure where you are here, but will there be a video on location in Mansfield soon?

[@mahkaidavis-macias7152]

I completely agree with trying less. I don't have autolap or pace displaying on my watch anymore and simply run to effort and the HR zones that are right for me. I've been finishing every workout and long run feeling like I could do more if I had to. I'm feeling healthy, fit, and I know I'll be ready for CIM in 6 weeks!

[@annekafrench7120]

Fasted training, I’ve running for 10 years and always ran fasted but I don’t run fasted for long runs and workouts. If you’re running before 6am like me, there ain’t no way I’ll be getting up at 4am to eat. I think having the extra sleep is more important. I feel absolutely fine fasted, I’ll just eat a bit more the night before

[@rochellebaines8368]

I run fasted for morning runs too, but recently, before a Parkrun (8am here in OZ) I have a coffee and a gel. It's been a game changer for me!

[@guodapetkeviciute2346]

I used to run fasted until one day I decided to eat, and it felt so effortless and easy that now I can’t run fasted 😂

[@mad_incognito]

Ahh, I was contemplating that you are in Zuerich CH (grew up in Switzerland) but then I saw in the Description of YT that it says ZUERICH. After hitting 60 my knees started to say that 1200 miles per year are my limit - so I started to replace 2 morning runs with 2 hard Indoor Cycling class (riding a bike in SoCal is a dangerous endeavor). I am also wondering how this video would have turned out after Houston?

[@esgee3829]

it's possible to go from 80 to 100g cho/hr while running. Testing volume in which consumed, type of cho, frequency with which it's consumed, while accounting for core temp (even if by proxy w/ given pace and external temp/wind/humidity/precip) makes it easier. But knowing how many variables there can be it should be unsurprising that the process can take many runs to help determine best strategy to intake those extra carbs for any given individual.

[@собаче_лайно]

Ok, the story that nobody asked for: I started running consistently 3.5 years ago, at first it was quite casual, in 8 months I ran my first marathon a little under 90 minutes. Impressive, huh? No, not really, because ever since this was my maximum, I couldn't progress further that 4:15 pace. A year ago I bought garmin watch and started using suggested trainings. I wanted to focus on shorter distances: 5k, 10k. I worked my ass of and got to 38:48 at 10k in September and 18:08 at 5k in October. But that self-training made me realize that I cannot go any further on my own without a professional overseing my progress and planning my training accodring to how I feel. I found a coach and ever since I'm doing things a lot more consistently: now I do a lot less "hard" runs, but a lot more abs, conditioning, jumping and I feel stronger. Next May I am running my first marathon and I will work my ass of to get under 3 hours, maybe even under 2:50, but I wont be able to do it without a coach.

[@Quidou1]

Zurich is my home and I would have loved to run into you!! 😭🥰

[@andyranaway]

i changed everything this year. this whole year has been all about getting better at running. i switched to working part time and training full time. i started following a program that got me consistently doing structured workouts for the first time, but wasn't too rigid with it, adjusted the plan to fit my needs and added some things. i got serious about being intentional in the gym, doing strength & conditioning that is specific to getting better as a runner. i ran my first half and full marathon races: 89:44 / 03:06:37 (have been doing shorter trail races and ultras prior to this). i also got a vo2max test to better inform the aspects of my training that required me to know my HR zones. i wear a HR monitor chest strap all the time now. i've dedicated all of 2024 to preparing myself for the 62nd annual JFK 50 mile ultra marathon and i know i'm ready. Thanks for the video, Phily!

[@williegunn292]

Are there running camps in Flagstaff for us mere mortals? I’m sure my family would love an extended holiday over there!

[@parkerwillett2238]

In relation to #6: How often do you "go to the well" in a block? A few select workouts? Never? Every workout on Tuesday's?

[@petersalama4561]

Just sorted my issues with cramp...I need the strongest salt supplements on the market to keep cramp away...not everyone knows this...hope it helps some of you! Just did back to back PBs at Berlin then Dublin...shaved 4 mins off my time and enjoyed it!

[@soccergalsara]

what's more beneficial though, say a 70-75 mile week with one intervals at 10k sort of pace, maybe 2 lots on a good week, or a 60-65 week with a 5k-10k interval session as well as a club track session(where automatically push harder than byself)/ a park run @ 90% ? I love mileage and in z2 and one interval session a week I can reach 80 easily. If I add in a park run one week / harder interval sesh/ hard track sesh 63-68 feels more right. is it a bad idea to do 3-4 high mileage weeks and then 1 more intense week sort of cycle? as when i hear about base mileage it's usually 2-3 months building, and then shorter stuff. but i like to mix it up more. thanks

[@dianaa8125]

Not sure where you are, Maybe somewhere in europe? Environment kind of reminds me of Switzerland

[@emmastocks9339]

How do you know your running technique is the best it could be? Ie heel strike vs toe strike. Changing that, what impact would it have? 😊

[@ongzhongxiao4269]

Are we supposed to take gels as frequent as our race day, during our every week long run session?

[@okimy3668]

Depends on you, but for a long tempo run I would. For an easy long run I'd do slightly less. I'd also fuel the same as in a race for workouts, at least in the lead up and during racing season

[@anthonymason6260]

I've found tracking my food - as an older (recent) runner - my protein was apparently nowhere near enough to aid with muscle repair post training - have increased intake of post run whey protein, and generally eating more protein rich foods

[@reubengibbons8061]

Counterintuitively: my fastest Leeds marathon was after finishing a night shift and had been awake 16hrs. Cried a little, still faster than when I had a good night's sleep

[@waizyzpass2001]

New subscriber, love your vedio❤❤❤❤

[@AdamMc192]

Love the content! I think you could perform better with more than 80g/hour. I know you’ve tried to do it and it didn’t work out. But the gels you consume (OTE) don’t give a breakdown the glucose/malto: fructose ratio. I think getting a solid 2:1 ratio gel might help.

[@PhilyBowden]

I use their Supercarbs drink, not the gels, seems to work pretty well with the strategy I’ve been using

[@AdamMc192]

@@PhilyBowdensounds good, obviously you’re getting great PRs. Thought I would just mention it since you said you tried it in the video and had gut issues, it’s a potential reason why!

[@Antellathletic1903]

I have a question for everyone. I love gym, and I go frequently, however, no matter how often I train my legs, I get severe DOMS for 3/4 days afterwards which really disrupts my running schedule. I was thinking instead of doing one max effort leg day a week, maybe hit a set of leg extensions one day, then a few days after hit a set of squats, and just split my leg exercises out throughout the week to maintain or increase my leg strength. It’s annoying me 😅

[@CPRuns]

Do you fuel on an easy run if going at 6 am? 60 min run? Just ordered skin + me wish me luck…

[@BruceWayne-us3kw]

Try training while raising a child, going to school, and working at the same time. It’s one of the reasons why I don’t think I’ll ever run a marathon. That, poor time management, and a fear of hitting the wall, or worse, rhabdomyolysis.

[@luciannealbrecht190]

Simples Phily - being strict with the controlables and trust those around you who can give you gorgeous nails 😂

[@shootlemings]

Good content! Wayyyyyy too many ads!! 😢

[@davidsalazar4539]

Good Luck I had a two part Workout Of 25 and 9.05 Miles LA 2028 OLYMPICS

[@theknights1512]

When you say “no pants” in the uk that’s, like, naked from waist down ! If you’re saying “no trousers” that’s not so bad!

[@dianaa8125]

damn you area so cool! wow

[@ellenmoeller]

The guy had no pants?!? Bravo for fueling!

[@leniolesch896]

You’re brilliant. Your growth is mind boggling. However, the German in me can’t watch letting the water run while washing your face 😇

[@Robert-td5fi]

Altitude sun --> Vitamin-D --> great Immune system --> less sick

[@HarrietRead-b5w]

Hi Phily, could you please comment on Ruth Chepngetich's marathon world record time? I've seen a dismissive comment from you over on Instagram, and I think it would be helpful for you to explain your position. From what I understand, Ruth has consistently tested negative for banned substances, including after her world record Chicago race. Why do you feel it necessary to bring another female athlete down like that? I don't see the world of athletics reacting in the same way to men breaking world records, and surely the improvements over time can be put down to shoe technology, better training, and importantly, the use of world-class PACERS and wind-breakers (something you also enjoyed in Berlin may I add).

[@robertbutlin3708]

Zurich by the tram type.

[@youtubegrass6932]

Do a video from an amateur runner to a pro runner

[@freddieevans4906]

the invention of cards meant pog could do 7wkg for 40 minutes so they are v important

[@Robzabest25]

how does she run 170 km in a week are every day long runs of 35km??

[@PhilyBowden]

@@Robzabest25 well divided by 7 it’s an average of 24km per day.. but it’s spaced out in a smart way - there’s a video on here where I break down my 108 mile week if you’re interested!

[@JonW9999]

E45 cream. All you need!😂

[@Jessica-wi3oz]

Hey Phily, I‘m a new subscriber and would love to know more about your background, ie when did you start running, has it always been your fulltime job, why did you switch from track to road racing etc. Would love a Q&A to geht to know you better.

[@seanmartin4603]

nice

[@andyranaway]

4:26! oh no!

[@5kribbles]

Your "no fasted training" recommendation is interesting to me. I was doing most of my training long runs fasted with the idea that there are additional adaptive benefits to hitting the wall and feeling like absolute trash in training. I think there is evidence of increase mitochondrial biogenesis in this state too. It also make the race day performance feel sooo much easier than the training runs which is an additional confidence and performance boost. That being said I'm not running anywhere near your weekly mileage and I got sick a few times in my last block.

[@Flarui]

guessing your location: when you said "there is a man following me with a red hat and no pants" thats BIG Berlin energy lmao but judging from the scenery, you are not in Berlin

[@staxx7753]

phily🩷🩷🩷, ahhh yeah 🦆💚💛

[@jobanski]

So it says this video was uploaded 1 day ago in Zurich. I'm guessing you're there. :/