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HEALTH: Get fit and ready for a 5K run

first_imgWalking is great way to get the 150 minutes of moderate exercise we all need every week for good health, but if you want to raise the bar, consider jogging. Yes, you can. If you’ve never run before, here’s how to work up into 5K readiness in nine weeks, courtesy of the British National Health Service. (Consult your doctor first, of course.)You can repeat a week until you feel physically ready to move on to the next. There are many apps and websites to help with this project. You’ll do three walk/runs each week. Start each one with a brisk 5 minute walk. After your walk:Week oneDo blocks of 1 minute of running and 1.5 minutes of walking. Total: 20 minutes each time.Week twoDo blocks of 1.5 minutes of running and 2 minutes of walking. Total: 20 minutes each time.Week threeTwo repetitions of 1.5 minutes of running and 1.5 minutes of walking, then 3 minutes of running and 3 minutes of walking. Total: 23 minutes each time.Week four3 minutes of running, 1.5 minutes of walking, 5 minutes of running, 2.5 minutes of walking, 3 minutes of running, 1.5 minutes of walking and 5 minutes of running. Total: 26.5 minutes each time.Week 5Run one: Two repetitions of 5 minutes of running and 3 minutes of walking, then 5 minutes of running. Total: 26 minutes.Run two: 8 minutes of running, 5 minutes of walking and 8 minutes of running. Total: 26 minutes.Run three: 20 minutes of running. Total 25 minutes.Week sixRun one: 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking and 5 minutes of running. Total: 29 minutes.Run two: 10 minutes of running, 3 minutes of walking and 10 minutes of running. Total: 28 minutes.Run three: 25 minutes of running. Total: 30 minutes.Week seven – 25 minutes of running. Total: 30 minutes each time.Week eight – 28 minutes of running. Total: 33 minutes each time.Week nine – 30 minutes of running. Total: 35 minutes each time.You are there! The program is designed for beginners to gradually build up to run 5 kilometers (3.1 miles) without stopping.Structure greatly helps motivation, so choose certain days of the week for runs and stick to them. Be sure to have a rest day between each run to reduce your chance of injury. On the off days, you could do strength and flexibility exercises. Some new runners may experience sore calves or shins, often caused by running on hard surfaces or wearing shoes without enough support. Don’t worry if some runs don’t go well. Just move on to the next one. Even a bad run is good for you.Find a 5K: www.runsignup.com or  www.active.comAuthor: Bob LaMendolaFlorida Department of Health in Broward Countylast_img read more

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Storm chaser photo of Thursday night’s storm has become an Internet sensation

first_img Close Forgot password? Please put in your email: Send me my password! Close message Login This blog post All blog posts Subscribe to this blog post’s comments through… RSS Feed Subscribe via email Subscribe Subscribe to this blog’s comments through… RSS Feed Subscribe via email Subscribe Follow the discussion Comment (1) Logging you in… Close Login to IntenseDebate Or create an account Username or Email: Password: Forgot login? Cancel Login Close WordPress.com Username or Email: Password: Lost your password? Cancel Login Dashboard | Edit profile | Logout Logged in as Admin Options Disable comments for this page Save Settings Sort by: Date Rating Last Activity Loading comments… You are about to flag this comment as being inappropriate. Please explain why you are flagging this comment in the text box below and submit your report. The blog admin will be notified. Thank you for your input. 0 Vote up Vote down Jerry · 371 weeks ago If you haven’t already, check out this guy’s storm photo gallery—-God in all His wondrous, terrible glory! Report Reply 0 replies · active 371 weeks ago Post a new comment Enter text right here! Comment as a Guest, or login: Login to IntenseDebate Login to WordPress.com Login to Twitter Go back Tweet this comment Connected as (Logout) Email (optional) Not displayed publicly. Name Email Website (optional) Displayed next to your comments. Not displayed publicly. If you have a website, link to it here. Posting anonymously. Tweet this comment Submit Comment Subscribe to None Replies All new comments Comments by IntenseDebate Enter text right here! Reply as a Guest, or login: Login to IntenseDebate Login to WordPress.com Login to Twitter Go back Tweet this comment Connected as (Logout) Email (optional) Not displayed publicly. Name Email Website (optional) Displayed next to your comments. Not displayed publicly. If you have a website, link to it here. Posting anonymously. Tweet this comment Cancel Submit Comment Subscribe to None Replies All new comments by Tracy McCue, Sumner Newscow — It might be one of the most unusual pictures one will ever see. But Thursday’s storm wasn’t exactly your normal storm.Stephen Locke of www.tempestgallery.com, is a storm chaser from Rowland Park, Kans. near Kansas City, Mo. He has been chasing storms of all kinds across the great plains for 20 years. The storm he chased yesterday, was as unusual as one he’s ever witness.He had been following this particular storm from Salina which was heading straight south. As he was going south on the Kansas Turnpike, he noticed the storm had developed a nice looking “shelf cloud,” or the mushroom shape seen in  this picture…Photo taken just east of the turnpike by Stephen Locke.“(The storm) really took on a new form as it passed through Wichita,” Locke said. “I had to get off the turnpike and get a shot of it right then and there.”Locke got off the Exit 19 ramp and turned east toward Oxford. He shot this using a wide-angle lens just north of the Gary and Charlotte Seyfert house.It has become a Facebook sensation.Locke wrote: Shelf cloud beast at Wellington, Kansas 06.27.2013. The grittiest storm that ever chased me (at 80mph). Still pulling sand out of my eyes. You can see it kicking and sucking dirt. Shortly after this image, as we crossed the border into Oklahoma, it was a full on haboob.Locke said he continued south trying to stay in front of the storm to Tonkawa, Okla. Eventually he could not keep up.Kenneth Cook, a meteorologist at the National Weather Service in Wichita, said the storm was unusual in that it formed in the northeast around Wilson Lake and headed almost straight south. He said it was similar to the storm that went through Cheney Lake in 2006.A shelf cloud is formed as warm, moist air rises along the front edge of a gust front and are associated with severe thunderstorms. These clouds are especially prevalent when the air is very stable near the base of the thunderstorm, Cook said.There’s been debate just how strong of winds and the amount of rain Wellington received. Seyfert said he got about .4 inches of rain. The NWS had no readings from Wellington. Mulvane received .58 inches while Caldwell received .37 inches, Cook said.As far as the wind, there were 60 mph winds in Belle Plaine, 80 in Harper, 89 in Wichita and 70 in Cowley County according to NWS tallies.Locke, whose web gallery are filled with incredible storm pictures, said when it comes to the ferocity of storms, this was a big one.last_img read more

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Willian is wanted by Arsenal and Spurs – should Chelsea keep him or get rid?

first_imgWILLIAN is entering the final two months of his Chelsea contract – with the question now should he remain a Blue?The experienced Brazilian is wanted by a host of European clubs, including London rivals Arsenal and Tottenham.3 Willian’s Chelsea future is up in the air with his contract expiring in JuneCredit: Rex FeaturesBut to avoid losing Willian for nothing, Chelsea must extend the 31-year-old’s contract.Chelsea have made attempts to, but refuse to accept Willain’s demand of a three-year deal – leaving his Stamford Bridge future up in the air.SunSport’s Andrew Dillon and Tom Sheen make their cases for the floppy-haired Brazilian to stay or go. And you can have your say, below:TOM SHEEN – GOWILLIAN became a firm Chelsea fans’ favourite long before he ever got close to kicking a ball in Blue.You all know the story by now, the Brazilian was so close to signing with bitter rivals Tottenham, he even did his medical before being whisked off in a taxi to West London.Seven years, 329 appearances and five major trophies later, you would expect a player with that kind of CV to be a bona fide club legend.But alas, there has not been a player in the Roman Abramovich era who divides opinion quite like the winger.For those of us in the firmly anti-Willian camp – and remember there is no middle ground in this particular debate – it primarily comes down to one thing: goals.Well not just goals, but scoring goals, creating goals for others and doing things that might generally lead to goals in football matches.It’s something that Willian, who has never hit double figures in the Premier League, has struggled with mightily during his time at Stamford Bridge.He’s scored just 59 times and added only 52 assists, a contribution once every three games.That’s not even close to enough, and please take a breath if you’re thinking ‘one in three isn’t that bad’. We’re talking about the starting right winger for Chelsea.3 Willian has never hit double figures in the Premier LeagueCredit: ReutersNot a relegation-threatened club who set up to nick a goal on the break (except for that one season), but Chelsea who – behind Man City – have been the most dominant team in English football in the last seven years (well, except for that one season).To watch a Chelsea game over the past seven years is to have seen the Brazilian miss gilt-edged chances, overhit crosses, slow down the play and struggle to make the right decisions on a counter-attack.The pro-Willian brigade have their default position and hold on to it with the white-knuckled grip of the most zealous believers: his workrate.Yes, Willian works hard. Yes, his managers haven’t always asked him to play in ultra-attacking teams. Yes, he has had to cover because Eden Hazard wasn’t the most motivated when tracking back.But I’m afraid if £32million is being spent on a floppy-haired Brazilian winger, the last thing you should expect – and laud – is the ability to track back like a prime Steve Stone.We want flair. We want excitement. We want to see a f***ing corner beat the first f***ing man. Most of all we just wanted more goals.There have been moments, obviously, important and impressive performances – and plenty of silverware.And yes, Willian’s name will be heard long and loud in the years to come at Stamford Bridge.But just like with Bobby Zamora and Will Grigg, Willian’s name will be chanted because of the absolute brilliance of his song rather than the quality of his football.ANDREW DILLON – STAYTHE traditional image of the Brazilian star footballer is one who swaggers around a pitch drenched in sunshine but dry as a bone through not breaking sweat.The romanticised Samba soccer which captivates audiences worldwide and makes Brazil and its players so revered.Willian is not that. The industrious winger is also energetic, committed and direct when needs be.Chelsea fans are divided over his usefulness but the manager is not. Frank Lampard has made it plain he wants his veteran winger to be given a new contract.Lampard played with Willian and now has the vastly-experienced winner playing for him. He has seen the player from both sides of the fence: as a team-mate and now one of his employees.Working for one of your friends is a big challenge. The fact Willian has done it and still continues to impress Lampard should point Chelsea fans in one direction about his value to the club.Eight goals last season during the impotent Sarri campaign. Thirteen the years before. Twelve in 2017.Sixty four games aged 30 for club and country made up his exhausting campaign. Now in his twilight, the classic ‘impact’ sub if need be.There have been times when Willian has carried Chelsea’s flyweight strikeforce. His eye for goal at free kicks critical in keeping the team in matches or snatching vital points.When Barcelona employed their usual sneaky method to try to lure him to the Nou Camp, Willian turned around and publicly declared he wanted to stay at Chelsea.MOST READ IN FOOTBALLTHROUGH ITRobbie Keane reveals Claudine’s father was ’50-50′ in coronavirus battleTOP SELLERGavin Whelan has gone from League of Ireland to David Beckham’s InstagramPicturedAN EYEFULMeet Playboy model and football agent Anamaria Prodan bidding to buy her own clubI SAW ROORodallega saw Rooney ‘drinking like madman’ & Gerrard ‘on bar dancing shirtless’ExclusiveRIYAD RAIDMan City’s Riyad Mahrez has three luxury watches stolen in £500,000 raidNEXT STEPJonny Hayes set to move to English Championship having been let go by CelticREF RELEASEDChampions League ref Vincic released by cops after arrest in prostitution raidKEANE DEALEx Man United youth ace David Jones says Roy Keane negotiated a contract for himNICE RONCristiano Ronaldo goes on family bike ride with partner Georgina Rodriguez & kidsREF RAIDChampions League ref Vincic ‘arrested in raid into drugs and prostitution ring’It’s the sort of statement a player’s agent dreads because it is cutting off what could be a pathway to vast amounts of cash. It is selling yourself short.As the old saying goes ‘loyalty is what they screw you with’. Yet undeterred Willian followed that up by announcing he would willingly play on for Chelsea during these unprecedented times by playing on past his contract expiry date if circumstances require it this summer.Why do you think Chelsea bent over backwards to let him fly back to Brazil and join his family during corona lockdown?The much-adored Diego Costa would have gone and not come back. Oh hang on a minute, he did.3 Frank Lampard has made it plain he wants his veteran winger to be given a new contractCredit: AP:Associated PressWillian’s wife appears to let slip Chelsea transfer exit after being filmed saying ‘our days are numbered’last_img read more

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Weekend brings drag race season opener

first_imgWith the summer season quickly approaching, the light has turned green for the 2011 drag racing season.On Saturday May 14, the Northern Lights Raceway will be holding its season opening races. Races will also be taking place Sunday, May 15 for an opening weekend full of excitement.- Advertisement -The raceway is located east of Fort St. John near the local airport.The weekend races will begin at 11 a.m.For more information on the races or the Northern Lights Raceway, please visit its website.last_img read more

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