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s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>Half marathon training Week 12, run 3/3Another PB in distance: 18 km 🎉 Lovely weather, a bit too cold at the beginning but under the sunshine everything feels good 🌞Today I experimented with real food as fuel. - 200g of roasted potatoes 🥔 ➡️ 34g of carbs, 💶 0,20 € - 50g of dried apricots 🍑 (rehydrated the night before) ➡️ 31g of carbs, 💶 0,25 € - half a tab of electrolytes in 250ml of water ➡️ 0 carbs, 💶 0,25 €Expensive gels are not mandatory<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>Half marathon training Week 12, run 1/3This was a complete disaster 😔. It was supposed to be a tempo run with 10' at slow pace, 3x10' at 6:16 (+ 3' recovery) and 10' slow pace .First 10' interval at 6:01/km, but I was struggling mentally. Then 5' into the second interval (at 6:13/km) I felt a sudden nausea and I stopped. I walked back home (2,5 km) feeling ok, I ate and unfortunately spent the rest of the day vomiting in the bathroom 😭.<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4So if you're a runner and wish to learn a new language would you give this method a try? PS: sorry for the shaky footage[3/3]<a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://ohai.social/tags/languagelearnig" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#languagelearnig</a> <a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://ohai.social/tags/languagelearning" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#languagelearning</a>2️⃣ Even when I don't have time to study <a href="https://ohai.social/tags/Korean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Korean</a>, I feel like I am not losing any progress. Moreover I've seen my pronunciation improve considerably, though I still get challenged by some words (like 깨끗핬으면 "kkekkeutasseumion" 😂) 3️⃣ Memory. It's hard to repeat long sentences in a foreign language and sometimes I say the first half but forget the second one. It's a good exercise to remember things we only hear once.[2/3]<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4This is a post combining my two passions: <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> and <a href="https://ohai.social/tags/languagelearning" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#languagelearning</a>, specifically <a href="https://ohai.social/tags/Korean" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Korean</a> 🇰🇷A while ago I started doing my easy runs while listening to Korean sentences. The audio I uploaded here is a sample from @tomikorean Grammar Book 2Advantages: 1️⃣ Running slow in zone 2 gets easy because the focus is not on running, but on repeating sentences. If at any point I don't have enough breath to repeat a sentence, it means that I need to slow down.[1/3]<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>Half marathon training Week 9, run 1/3 🚶‍♀️3 km 🌡️5' 🏃‍♀️11:30 at easy pace 🏃‍♀️tempo run with 4 x 6min intervals (+2min recovery) Interval target pace: 6:16/km Actual paces: 6:37, 5:47, 6:08 and 6:19/km 🏃‍♀️10:00 at easy paceToday I ran at night and it's something I am not used to. Fully equipped runners have powerful lights that blind me when coming from the opposite direction. However it was nice to see the city lights and so many fellow runners.<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a> <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a>Half marathon training Week 8, run 3/3 🚶‍♀️2 km 🌡️5' 🏃‍♀️ 01:32:10 long runNice weather today. Sunny, then cloudy with a bit of wind and not cold. I tried the 2:2 breathing technique: inhale for 2 strides, exhale for 2 strides. This keeps the pace slow and I was also reminded of prepartum classes. So I tried to breathe with my belly instead of my chest and that even brings to a 3:3 pattern, but it's hard to maintain.My new 👟 feel great!<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

s1m0n4<a href="https://ohai.social/tags/workoutoftheday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workoutoftheday</a>Half marathon training Week 7, run 3/3 🌡️20' mobility 🚶‍♀️2 km walking 🏃‍♀️1:23:53 long runToday I tried fueling for the first time. After 1h of <a href="https://ohai.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> I ate a dried fruit bar and drank 125 ml of water with electrolytes and carbs. It took me 6' to introduce those 30 g of carbs. Chewing while running definitely needs practice. Small bites and a slow pace. And I had enough energy to continue when my timer stopped. Now I get why this is important.<a href="https://ohai.social/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://ohai.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

#WhereIsCobelvig?Hip Thusts: A tale in four parts<a href="https://tech.lgbt/tags/fitodon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitodon</a> <a href="https://tech.lgbt/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

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