Yes, I got through the dreaded and much anticipated long run last weekend. Thank goodness for the great company of Pam and Diane. We talked, we were silent and they didn't mind when I had to go within and put the headphones on to get the job done. In the closing kilometres as I was fading off they were great encouragers and told me I was doing great and looking good. I knew they were lying, but I love them for it! We even met and ran with a couple of great guys who were training on the trail section of the marathon. Two more friendly faces to see on race day. All the best Dave and Michael. So with that monster week of training behind us, we get to take it easy this week on a recovery week. Our mileage decreases significantly to allow us to recover and get stronger for the next big training runs. No hard mile repeats this week, no extra long runs. A couple of good quality runs will be this week's race specific training objectives. It is easy as it gets close to race day to try to "cram" extra miles and speedwork in. The body doesn't respond well to this, well mine doesn't anyway. Your risk for injury increases when you increase your mileage and/or speed too much at once. Gradual increases in these areas mixed with a good recovery week every month or so will see the best gains, I find. So, what to do with yourself on a down week? I actually quite enjoy the break from the extra miles and focus my energies on cross training along with banking some extra sleep hours. Distance runners are notoriously known for not being very flexible and being weak in the upper body, core, glute and hamstring areas. Cross training can allow you to work on these weaknesses and round out your weaknesses to become a stronger runner. Core strengthening will allow you to hold yourself better in the later stages of the race. Flexibility and stretching are key in keeping injury free and loose. Personally, I hate stretching and I think it is fair to say many runners do as well. We can log a three or four hour training run, but feel the need to cheat a 30 minute stretching session for some reason. Not sure why that is, but I force myself to get it done. I bought a set of deep reaching rollers and have them stored smack dab in front of my living room TV on the carpet. It doesn't seem bad when you can pass the time stretching while watching 'House'! So, as much as I dreaded the long run of last weekend, I will enjoy our well earned down week in miles and intensity. I will enjoy the extra couple hours of sleep on Sunday morning knowing I am getting stronger and have earned the rest. Nike Free 4.0 Game Royal Blue Electric Green Pure Platinum Wmns ,Men Nike Free Run 2 Blue White Orange Men Nike Free Run 3.0 V4 Black Gym Red Wolf Grey Men Nike Free Run 2 Anthracite All Black Nike Roshe Run Men Grey Volt Men Nike Free Run 2 Black White Anthracite Quilted Nike Roshe Run Men Black Volt Women Nike Free Run 3 Liquid Lime Reflect Silver Volt Men Nike Free Run 2 Grey White Blue Black Men Nike Free Run 2 Sail White Red Grey Quilted Among those confirmed to present Awards on the night are Alan Partridge star and recent Oscar nominee Steve Coogan (Philomena, 24 Hour Party People), Oscar winner and honorary Irishman Jeremy Irons (Reversal of Fortune, upcoming Man of Steel sequel); star of the Oscar nominated Nebraska Will Forte (who also stars in Best Film Nominee Run and Jump); Vikings and Les Miserables star George Blagden; 2013 Best Actor Winner and Transformers 4 star Jack Reynor; former Lifetime Achievement Award recipient Fionnula Flanagan (travelling from Los Angeles to be there); legendary actor Colm Meaney, Golden Globe winner Colin Farrell; star of Moone Boy and the upcoming Christina Noble biopic Deirdre O'Kane, former IFTA winner and star of The Stag Amy Huberman. Also on the red carpet and presenting Awards are Victoria Smurfit, Ryan Tubridy, Jennifer Maguire, Barry Murphy, the young stars of Moone Boy, Kathryn Thomas, Grainne Seoige, Miriam O'Callaghan, Colette Fitzpatrick, Sinad Kennedy and Eoghan McDermott, Karen Koster and Elaine Crowley, Tom Jordan Rachel Pilkington from Fair City and Minister for Arts Jimmy Deenihan TD, among others.Other confirmed attendees are Philomena Lee (subject of the award winning film Philomena), director Jim Sheridan, Niall Tobn, Killian Scott (Calvary), Daith O S, Vincent Browne, Ray Darcy, Aoibhinn McGinnity and Laurence Kinlan (Love/Hate), Elaine Cassidy, Anna Nolan and Biddy White Lennon (The Great Irish Bake Off), Kevin McGahern (Republic of Telly), Andy Quirke (Damo and Ivor), Angela Scanlan, Roisin O'Hara and Conall O Mairtin (TG4), Yvonne Missy Keating, Norah Casey, Sle Seoige, Blthnaid N Chofaigh, Lorraine Keane, Aoibhinn Garrihy (The Fall), Sorcha Furlong and Clelia Murphy (Fair City), Elma Walsh (mother of Donal Walsh, subject of the nominated documentary Donal Walsh: My Story) and John Sheahan (The Dubliners, subject of the nominated documentary John Sheahan: A Dubliner).The Ceremony will also be marked with The President of Ireland, Michael D. Higgins receiving a special tribute with an Honorary IFTA Award for his Outstanding Contribution to the Irish film and television industry. The President's vision and immense commitment to the Arts transformed the film television industry through a range of initiatives from tax incentives to training and the re establishment of the Irish Film Board, ultimately encouraging investment and creating thousands of jobs.The IFTA Ceremony will take place this Saturday, 5th April 2014 at Dublin's DoubleTree by Hilton Burlington Road. Bringing the ceremony back to the newly refurbished hotel sees the IFTAs return to their roots, having previously hosted four Awards Ceremonies at the Dublin 4 location since 2003.The ceremony will be broadcast live on RT One on Saturday night at 9.45pm. Last year's ceremony attracted a record audience of 1.24 million viewers.Guests on the night will be treated to a special Menu consisting of Organic Smoked Salmon roulade of Cream Cheese Black Pepper Mousse with Lime Twist, Slow Roast Beets Puree and Juniper, Whole Caper Berry for starter, a main course of Char Grilled Fillet of Beef, Celeriac Puree with Drop of Honey; Rosemary Scented Potato Gratin Sauted Baby Vegetables With Clarified Butter, Red Wine Jus and12 year Old Balsamic reduction and a Glazed Sweet Passion Fruit Tart with Creamy Coconut Sorbet Mango Puree for dessert. Nike Free 4.0 Game Royal Blue Electric Green Pure Platinum Wmns,JACKSONVILLE, Fla. Upon greeting a reporter and photographer at a Jacksonville Jaguars reception desk, the first thing David Caldwell wanted to talk about were his Buffalo Sabres. are they going to hire for general manager? Caldwell asked. The St. Francis High grad maintains almost all of his Western New York allegiances, although the Buffalo Bills obviously couldn be one of them. Rooting for another club would be bad form for an NFL GM, especially the weekend in which they play each other. Caldwell will welcome 46 guests, many of them from back home, at this afternoon game between the Bills and Jaguars at EverBank Field. Caldwell, a rookie GM and the second youngest in the NFL at 39, will be a much more pleasant host than he would been in October. Jaguars owner Shad Khan hired Caldwell in January to change the culture of a franchise that been to the playoffs twice in 14 years. Then the Jaguars began 0 8, their worst start in franchise history. Even their expansion team enjoyed three victories in their first eight games. But now the Jaguars are hot. They won four of their last five games and three in a row for the first time in three years. Caldwell decisions are starting to click. His first move was to fire coach Mike Mularkey and hire extroverted Seattle Seahawks defensive coordinator Gus Bradley. Observers consider Bradley a perfect match, the yin to Caldwell understated yang. Caldwell had the Jaguars offices renovated to foster openness, communication and togetherness. He also changed half of Jacksonville roster by opening day through the draft, free agency and waiver wire pickups. Bradley, nine years older, said Caldwell a lot of wisdom. A prime example was squashing any Tim Tebow drama by emphatically stating up front the Jaguars were not interested in the lightning rod quarterback. really fit together, Bradley said. trusted the results will come, and they have. trust Dave will bring in the guys to make us better. We improved the roster from the bottom up. path took him from South Buffalo to John Carroll University in the Cleveland suburbs, where he played outside linebacker alongside fellow St. Francis alums Chris Polian and Tom Telesco. Polian father, former Bills GM Bill Polian, was with the Carolina Panthers and offered Caldwell a scouting internship. Caldwell then spent 10 years with the Polians in the Indianapolis Colts front office and eventually became the Atlanta Falcons player personnel director. The past 11 months have been eventful for Caldwell and Telesco, named San Diego Chargers general manager the same week the Jaguars hired Caldwell. They are two of the three youngest GMs in the league. As Caldwell took a seat behind two laptops on his desk Friday morning, he looked relaxed in a black nylon Jaguars jacket, dark blue jeans and a black Nike baseball cap. A frame from the Notre Dame USC game was frozen on his flat screen television. For the next 90 minutes, Caldwell spoke with The Buffalo News about how a South Buffalo kid found his way into that office to run an NFL team. What was your childhood in South Buffalo like? DC: parents raised four children. I was the youngest of four. My dad started at Sears at 18 years of age and retired from Sears at 52. He was an assistant store manager at the one in West Seneca and then got moved to the McKinley Mall when it opened. In the meantime, he would referee basketball in West Seneca, manage the Buffalo Raceway money room at night sometimes and lifeguard and give swim lessons. When he was refereeing basketball my brothers and sisters and I would shoot hoops at West Seneca East or West Seneca West. While he was lifeguarding, we go swim. If he was at the raceway, my mother would take us and watch the horses. They put four kids through private elementary school, high school and the three boys through private college. parents were providers. DC: providers. My mother was a medical secretary, and when I was really young she was the lunch lady at St. Bonaventure Elementary School. neighborhood did you knock around in? DC: call it the Triad. I was right in the middle of South Buffalo, West Seneca and Lackawanna on Tudor Boulevard, right off of Potter Road, across from Cazenovia Golf Course. When I left for college, that house was the only place I ever knew. I always tell people I wouldn change where I grew up for anything. It was a great place to grow up. did you get the inspiration to become an NFL executive? DC: football at St. Francis and at John Carroll, I loved it. Obviously, I wasn talented enough to continue to do it. But I wanted to be around it. The biggest thing for me is the camaraderie of the sport. This is a great people business. You come across some great individuals. I wanted to continue to have that. didn know if I was going to coach, and after college I was going to possibly go back and get my MBA and possibly be a graduate assistant coach. But I got the opportunity to intern as a scouting assistant with the Carolina Panthers. Once I got down there I thought, is something I could get into. I did everything from be a ballboy to help with administrative tasks. I wanted to stay around football. When I had the opportunity as an intern, my family did everything in their power to support me financially and help me along in a pay your dues role. influential was Bill Polian to getting you started? DC: was significant. To this day, I bounce things off Bill and look for advice and counsel. But there were a lot of people who had a vested interest in me getting to where I at right now. I owe a lot of people, Bill primarily for giving me the opportunity. But also his sons, Chris and Brian, who went to bat for me and told their dad he should let me intern. Once I got to Carolina in guys like Dom Amile, who was my boss there and in Indianapolis, taught me the nuts and bolts about scouting and about the business. did you become your own man in the NFL? DC: don think I really came into my own until I left Bill in 2008 and went to Atlanta under Falcons GM Thomas Dimitroff, incredible mentor of mine. He helped me go to the next level. There are a lot of people I owe for where I at right now. about your father? What did he think about you pursuing this? DC: been incredibly supporting and, uh, probably [Caldwell begins to cry] Probably one of my biggest fans. So has his support meant to you? well, I think it mostly because . asks to stop the interview. He still emotional when he resumes.) DC: weird. I don usually get emotional. Man, that came out of nowhere. Holy When you get caught up in this, you don have a whole lot of time to reflect, and going through the whole Buffalo thing with you just now. Wow. your parents know how you feel about what they done? DC: I talk to them all the time. That was weird. I think you get so caught up in this that you don have a whole lot of time to reflect, and then [Caldwell begins to cry again] But my family has been incredibly supportive, which is .
Womens Nike Free 4.0 Game Royal Blue Electric Green Pure Platinum Wmns,Men Nike Free Run 2 Turquoise Gold Black White Ok this is what you should do research shows that you don start burning fat until after the first 10 minutes of exercise. (the first 10 minutes will draw on your most current meal. it will burn the sugars and the carbs.) You should be jogging for at least 15 minutes to be burning any fat at all. Try to cover at least a mile (should be very easy to do in 15 minutes, you can probably walk the entire distance) Sit ups will not help you lose belly fat as you already know. for breakfast, eat something with a lot of fiber like a bran cereal with a teaspoon of flax seeds in it, and drink juice to help jump start your metabolism and help your digestive system. This will also help to maintain a healthy cholesterol level. For lunch, eat some fruit, or a salad I was watching a segment on Discovery Health last night, and they measured out two different meals with the same about of calories the first meal, was a hotdog, some potato chips and a coke, and the second meal was an entire table full of fruit, two salads, fruit juices a vegetable tray, crackers it was so much, you have trouble eating it all in one day. The fruit table actually was 300 calories less than the hotdog, chips and coke. Don eat fast food, and try not to eat a whole lot of meat. Have nuts or dark green leafy vegetables instead. If you like meat, try not to have it more than once a day or every couple days. Pay attention to the things you put into your body. Make healthy choices. Since healthy foods are less in calories you can eat more of them and still lose weight. Nike Free 4.0 Game Royal Blue Electric Green Pure Platinum Wmns jump to contentmy subredditswhat's this?TROPHY CASEI like barbell squats a ton more than machine, just because it stimulates more muscles and feels harder. It pretty weird to me that a gym wouldn have a squat rack or cage, so I guess machine would be the most practical option. And hey, cramps and things like that happen to the best of us, honestly nothing to be embarrassed about. Those guys were dicks for laughing, especially since you were working to better yourself and your physique. Anyway, good luck with whatever you choose to do. Because experience is shared among all familiars, you usually just use your main familiar(s) until the others get to a similar level or become useful to you. At a certain point, the other familiars will catch up in level and it be around the time that you metamorphosize your main ones. You usually don have to grind much, the story missions/side quests are enough to get your other familiars leveled up. You not playing the game wrong, just keep fighting with your main dude and sooner or later the others will catch up. And to answer your comment, it supposed to be better to max the level out of your familiar before the metamorphosis (usually around 35 i think) because it boost the stats of the next form a little bit. It not a lot but it helps.
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