Last Q session before the race. 4 miles Easy 1 mile Threshold @ 7:09 2 miles Marathon @ 7:28 /mile 1 mile Easy 1 mile Threshold @ 7:03 2 miles Marathon @ 7:20 /mile 1 mile Easy #running #marathon

Ah, Seattle—where free speech is fine as long as you say the “right” things. Apparently, it’s now perfectly acceptable to respond with violence—but only if the target is someone with non-woke opinions. Naturally, instead of condemning the mobs, city leaders are furious at officials who dared to let the “wrong” people speak. Brilliant strategy. Keep it up, and Seattle is well on its way to becoming the world’s next progressive bonfire.

At least 13 could face charges in Seattle rally, counterprotest | king5.com

Some days are good days. Some are not. Yesterday was a “not good day” and a great way to reinforce the need to be strict with food until the race in two weeks. 1 mile Easy 8 miles Marathon @ 8:00 😬 1 mile Easy 6 miles Marathon @ 7:45 1 mile Easy #running #marathon

Canada needs Nostr. https://www.zerohedge.com/political/just-gone-it-never-existed-youtube-nukes-top-canadian-political-account-after-state

Beautiful day to ask her again, after 2 years, if she still wants to marry me. Luckily she said yes again 😂

6 miles Easy 5 x [3 min Interval w/ 3 min rest] 6:42, 6:36, 6:34, 6:28, 6:33 1 mile Threshold - 7:04 2.5 miles Easy #running #marathon

Comey is not part of the popular culture. He is not an artist. The only reason Colbert brought him there is to “explain” his post away. My question is: who told Colbert to bring him in? View quoted note →

We stumbled upon a good old town parade! The Lilac parade at Spokane!

Roadtrip to Idaho to pickup an ‘‘85 F150 for my son

Clearly I need to spell out to my kids that Parmesan is NOT cheap 🤦🏻‍♂️

Belgium backtracks on its exit of nuclear energy. About time that Europe realized that energy independence and resilience means nuclear energy.

ELMUNDO

El Parlamento belga revoca la salida del pa�s de la energ�a nuclear, prevista por ley desde 2003

El Parlamento federal belga derog� este jueves una ley que databa de 2003 y que determinaba la suspensi�n de la producci�n de energ�a nuclear a fin...

PSA 📢 The Second Amendment Foundation (https://www.saf.org) accepts payments in Bitcoin (both on-chain and Lightning) for membership and donations. #paywithbitcoin #acceptsbitcoin

You can learn sign language on Nostr. Follow @ASL Terp + Teach she is creating content here day after day. View quoted note →

The video below shows why we need open source AI View quoted note →

Happy Mother’s Day!!!

It was time to upgrade the EDC

Brutal

I have worn a Garmin watch 24/7 for the last 4 years. The Garmin watch has allowed me to track everything related to my running but as my fiancee pointed out, I have a tiny laser hitting the same patch of skin 24/7, potentially for the rest of my life? That made me think and I just switched to an Invicta automatic divers watch that I snatched for $47 and only wear the Garmin watch when I'm running or at the gym. Am I losing metrics from Garmin? Yes. No more resting heart rate, sleep metrics, recovery, energy, HRV, ... but 4 years of monitoring have taught me which habits are healthy and which ones are not. I don't need Garmin to tell me my exact fitness level. I'm little by little detoxing from data addiction, focusing on living life, and being ungovernable. Plus, the Garmin watches have become prohibitive expensive. Mine cost me $500 (which was a lot) and the equivalent one now runs for $1,000 😳 Who is going to spend $1,000 on a watch that will last 3 - 4 years? #running

The IRS online tool to apply for an EIN has "hours of operation" 🤪

Today something clicked during the running session. The purpose of the first 40 minutes is to run the 2 miles Threshold with "not fresh" legs and after running two miles at 7:03 /mi I was tired and I could feel it when I started the second set of 2 miles Threshold. Half way through that second set of 2 miles I realized that I had unconsciously reduced my stride length and increased my cadence to increase my running economy so I was running faster while using less energy since I was tired. I run this second set at 7:01 /mi. Then I purposefully focused on this for the last remaining 1 Threshold mile and run it at 6:54 /mi increasing speed despite the increased load from previous miles. You can see how the second and third line of high cadence are dominated by purple (higher). The lesson (at least for me) is to run shorter strides with faster cadence to increase my running economy. 40 min Easy 2 miles Threshold 7:03 /mi 2 min rest 2 miles Threshold 7:01 /mi 2 min rest 1 mile Threshold 6:54 /mi 1 miles Easy #running #marathon