#and that’ll be weighted 35% of my final mark so that’s good

[hella1975]

i passed all my exams

[calorieworkouts]

71 Resources to Run Better Today

Runners rejoice: We're identifying National Running Day with greater than a jog around the block. Right here are 71 resources to provide motivation, aid prevent injury, and also make us faster. Take a read and afterwards struck the roads!

The Starting Line

1. Ways to Run Your Finest 5K Ever before [Infographic] Wish to run a 5K, but not exactly sure where to begin? Here's your go-to overview of run that perfect very first race!

2. The best ways to Run Your Best Half-Marathon Ever [Infographic] Whether it's your first or your fiftieth half-marathon, why not make it your ideal race? Check out on for everything you require to learn about training, fueling, as well as running right in this best training quick guide from Greatist.

3. The Ultimate Jogger's Guide [Infographic] Looking to strike the roadway (or trail)? Our Ultimate Runner's Guide has all the required info to maintain you going solid, from warm-ups and racing tips to devices and training.

4. 30 Convincing Needs to Begin Running Now We Know: Operating can be harder compared to it appears. Thankfully, we've obtained 30 kick-butt factors to leave that couch and out the door.

5. I Want To… Run a 5K! Running isn't really for everyone, yet with this beginner-friendly program, that 5K goal is well within reach.

6. I Want To ... Run a Half-Marathon Conquered the 5K and searching for a new difficulty? Continue reading for a sure-fire plan to deal with the 13.1-mile range as well as have a good time doing it. Half-marathon, right here we come!

7. How to Take a breath for Every Kind of Exercise Breathing could seem like a piece of cake, however when it comes time for exercise, method is every little thing. Learn the finest method to take a breath for each bodily activity from running to basketball to stamina training.

8. The Runner's Overview of Stop and also Treat Blisters Bad blisters are sufficient to spoil any run and keep even one of the most established joggers from hitting the pavement for some time. Keep reading for the need-to-know on ways to avoid, alleviate, and also stand out those pesky fools-- the risk-free means.

9. Ways to Quit Muscular tissue Pains In Their Tracks Cramps, stitches, as well as spasms-- oh my! They sure hurt, but can we stop the discomfort or stop them from occurring in the first place?

10. Know Before You Go: Mud Runs Moving through mud slicks, jumping over hay bales, and also running for miles? Except the faint of heart, mud runs are a significant full-body workout.

11. Know Prior to You Go: Route Running Ready to breathe of fresh air and damage up the running regimen? Learn all you should know previously hitting the trail!

12. 15 Things You Really did not Understand about Olympic Steeplechase As well as you assumed simple running was hard. Find out about steeplechase, an Olympic race that has athletes hurdling and jumping via water pits!

13. 15 Things You Really did not Understand about Olympic 200 Meter Dash Dashing isn't merely for the seasoning shelf. Inspect our 15 truths on the 200 meter dash-- the middle youngster of Olympic sprinting. We have actually experienced the reduced below Usain Bolt's world record run to the event's origins.

14. Interval Training for Newbies Slow and steady does not constantly win the race. Three Greatist Employee and also among our Professionals signed up with forces to check out programs for interval newbies and also veterans alike.

15. The Ultimate Overview to Running Lingo Every person understand joggers are a little, well, various. It's no surprise they have a language all their very own. Continue reading to learn the distinction in between a Public Relations as well as a BQ, as well as merely what the hell a fartlek is!

16. Poster: I Don't Run, I Run Intend to show the globe your passion for running? Have a look at Greatist's new inspirational poster, readily available for sale on the main Greatist Shop.

Hitting the Road

17. The Full Overview to Interval Educating [Infographic] The total quick guide to interval training: targeting maximum weight loss via high-intensity interval training (HIIT).

18. 25 Ways to Run Faster Now Feeling the need for rate? Below are 25 ways to run quicker this year as well as gain that brand-new PR. Ready, established, go!

19. The A lot of Typical Running Injuries and How you can Avoid Them Are you a runner? Yes. Have you been wounded? Most likely. Learn regarding one of the most typical running injuries and ways to aid stop them in their tracks (or trails).

20. 17 Ways to Experience Even more Out of Cardio Locating the time and power for cardio isn't easy. There are methods to get more out of those mins. Continue reading for easy-to-implement and research-backed workout tips.

21. 5 Tips for a Hassle-free Marathon Marathons are hard, however how you prepare the day-of is just as important as the run itself. Here are 5 ways to make certain you do your best from running trainer Jason Fitzgerald.

22. Alcohol and also Exercise: One Route Jogger's Journey Is it possible to balance a crazy night life (liquor!) with a passion for remaining fit? Greatist spoke to expert mixologist and award-winning path runner Bryan Dayton on how you can live healthy and balanced, regardless of the drink.

23. Lauren Fleshman On Operating, Blogging, as well as Globe Domination When encountered with a difficult injury and a lengthy recuperation period, professional 5K-er Lauren Fleshman experienced hectic. Three years later on, she's still running her must-read blog site, making allergy-friendly protein bars, as well as, that's right, running. Review on for the complete story.

24. The 21 The majority of Astonishing Themed Races There's a perfect race for every person-- competitive eaters, perverts, and wine lovers alike. Look into our top 21 choices that'll actually knock your socks off. On your marks, ready, go!

25. My Minute-by-Minute Interval Workout Greatist's own creator shares his favorite period run exercise, minute-by-minute (or sprint by sprint).

26. Up, Up, and also Away: The 35th Yearly Empire State Structure Run-up Greatist contributing author Emily Milam tested herself (as well as gravity) in the 35th Realm State Structure Run-up. Continue reading for her journey scaling one of the globe's most famous landmarks.

27. 5 Fun Winter season Treadmill Workouts Learn how to enjoy (or at the very least like) the treadmill this winter! We're giving the often-dreaded health club device an additional spin with these fun, certifiably not dull workouts.

28. Christopher Brisley Could Run 100 Miles Challenge hasn't already quit this ex-Royal Navy. From finishing 100-mile go to inspiring thousands to obtain energetic themselves, we talked to Christopher Brisley about his own fitness, wellness, as well as happiness.

29. Stairway to Hell: Competing Up The Empire State Building One individual fitness instructor's account of the hardest race of his life: from all-time low to the top of the Empire State Structure walking (that's 86 tales and also 1,576 steps in much less compared to 15 minutes!).

30. Why All Runners Should Strength Train Exactly what's the crucial to remaining injury-free? Family factor Jason Fitzgerald damages down why strength training is so crucial for joggers today.

31. There's Running, then There's High 5 Running Love to sweat, but hate sweating it alone? Join the High 5 Running Club and get all set to really feel the love from fellow joggers!

32. How you can Come to be a Much better, Stronger Life time Runner Running coach as well as marathoner Jason Fitzgerald shares his tips on making running a long-lasting habit.

33. Just how I Made use of CrossFit to End up being a Much better Runner Fitness instructor Jess Allen speaks about making use of CrossFit to improve her operating efficiency, and also just how viewers can apply the very same lessons to their training.

You Asked, We Answered

34. Can I Be Allergic to Running? Peanuts, pollen, as well as puppy dogs are typical allergic reaction sets off. Can running additionally be create for issue? Continue reading prior to running to the allergist.

35. What's the Ideal Method to Construct Endurance? Dropping flat throughout the final mile? Figured out how to improve endurance to assist feel very solid when crossing the finish line.

36. Can Excessive Cardio Hurt My Heart? When it involves cardio, is going the distance constantly a great point? Figure out if those additional miles might actually be doing even more harm than excellent in the lengthy run.

37. Could Operating at Night Make You Faster? Some points go bump in the night, but is your running pace one of them? Keep reading to discover out if the experience of running much faster during the night is real-- or all in our heads.

38. Can Professional athletes Deal with Even more Pain? Testing on your own on the field, court, or in the weight area is no easy job. When press comes to (actual) push, can athletes really be able to sustain more discomfort?

39. What Are Shin Splints? Running's all fun and online games up until there's shin splints. A general term utilized to describe lower leg pain, shin splints are primarily dued to extreme tension on, well, the shins. The discomfort is normally moderate, yet enough to make a jogger couch-side.

40. Is Walking as Good an Exercise as Running? Sure, lap for lap, running burns more calories compared to strolling, but there are lots of benefits to taking it slow. Review on to figure out which speed is the finest suitable for you.

41. How Usually Need to I Replace My Running Shoes? Those old operating footwears won't last forever. Find out how you can detect the indications that it's time for a brand-new pair.

42. Research: Just what Burns Much more Fat, Aerobic or Strengh Training? A current study suggests aerobic training might be much more energy-efficient compared to toughness training when it pertains to burning fat. However should most of us really sell resistance bands for running shoes?

43. Does the Jogger's High Exist? Running does marvels for the body as well as mind. And for years, runners have actually been claiming a feeling of bliss similar to a real high. Does this mystical sensation actually exist?

44. How Do I Recuperate From a Marathon? It appears like running a marathon is on everyone's bucket list. Yet just how long does it take the body to recuperate, and also are there methods to quicken the process?

45. Is Range Running Great For You? Much less is a lot more, but does that put on running also? Discover out if logging all those miles does more harm than help.

46. Should I Do a Cooldown After Cardio? In contrast to prominent idea, recent research suggests cool-downs after cardio might not help in reducing discomfort or speed recovery. They can still be reliable in maintaining post-workout dizziness in check.

47. How Frequently Should I Do Interval Training? Interval training might reduce time and also burn calories, yet diving right in could not be the finest bet. Discover ways to include interval training right into any workout program, from newbies to physical fitness pros.

48. Ask a Specialist: Which Should I Do First, Cardio or Toughness Training? Does it matter if we struck the squat rack prior to or after the roads? We visited our professional network to discover out!

49. The "Fat-Burning" Zone ... Reality or Fiction? Can reaching our fat-burning zone be as simple as a push of the button?

50. Ask A Professional: Should I Work on an Incline On the Treadmill? That level belt cut may not suffice. Learn if we should place the treadmill on an angle in order to get in a great workout.

51. Do Calorie Monitors Really Work? If the treadmill claims it, it needs to be true, best? Not so quickly. Calorie trackers could not always be as accurate as you 'd think.

Gadgets and Gear

52. Legit Barefoot Running Footwears That Are Made from Middle ages Armor New, chainmail-like PaleoBarefoots case to offer the exact same convenience and also defense as other sorts of minimalist wear while making runners really feel more linked to the ground.

53. Like Crocs? Inspect Out the Crosskix Running Shoe Crosskix is a brand-new running footwear with the same material as well as appearance of a Croc, but takes to the track and path. Find out more regarding just what makes these shoes cool.

54. Tech Spotlight: RunKeeper The Runkeeper smart phone application lets individuals track their exterior workout tasks in even more ways than one.

55. Milestone Capsule Informs You When to Change Your Running Shoes Not sure when to change your running tennis shoes? A brand-new gadget tracks just how lots of miles you have actually run in them, so you don't need to.

56. 11 Finest Mobile Applications to Run Faster as well as Smarter Believe you require an elegant watch to experience the most from your miles? Reconsider. Use your mobile phone and these 11 apps to hit the sidewalk and also obtain the most from your runs.

57. CharityMiles Application Donates For each Action You Take CharityMiles is a new mobile app that transforms your day-to-day run right into a daily donation. Released in the nick of time for National Running Day, will certainly it be a runaway success or stumble out of the gates?

58. Select the Right Athletic Socks, An Instance Against Cotton Do not skimp out on good socks-- they could be more crucial than we believe to stay away from injury and also carry out at our finest.

59. Erica Sara Designs: Utilizing Jewely to Attain Health and fitness Goals Erica Sara crafted a simple piece of running bling and also turned her beauties right into a booming company many thanks to on-line health and fitness communities as well as the love of literally wearing your goals.

60. Can Compression Clothing Make Me a Much better Athlete? Compression equipment might be different compared to typical workout equipment, yet could these skintight losers truly make exercises much better and also reduce post-workout problems?

Killer Videos

61. Appropriate Running Strategy in 30 Seconds Rediscover the joy of proper running method in this tutorial short.

62. Raining? Running Will Keep You Drier Than Walking So it's drizzling and also you do not have an umbrella. You have actually experienced to receive from factor A to factor B and also attempt not to obtain soaked. What do you do? Science says run.

63. Defeating the Clock: Breaking a Running Document At 97 Watch as 97-year-old Ida runs her way to a new 100-meter dash record. As well as you thought your Grandma was trendy.

64. Rick as well as Penis Hoyt Run To Show Life Goes On What encourages Rick and also Dick Hoyt to complete numerous races with each other, regardless of Rick's immobility? Motivation. Attempt you to view this as well as not be entirely as well as extremely relocated.

From Greatist HQ

65. We Did It: The Color Run The Greatist Team added some different colors to the day at The Color Run NYC. See how we did at the so-called "happiest 5K in the world."

66. Barefoot Operating, From Brooklyn to Berkeley Exactly what does it really feel like to ditch the kicks as well as join the barefoot running craze? See exactly how Greatist's fitness editor made out on her initial barefoot adventure.

67. Greatist Hits the trail: Hood to Coastline with Nuun Greatist's outreach supervisor and personnel author, Laura Schwecherl, is running among the largest running relays in the world. Follow along on her journey from Mt. Hood to the Oregon Coastline with a pair of tennis shoes as well as some remarkable teammates!

68. 199 Miles Later: Takeaways From Running Hood to Coast Greatist's team author as well as outreach director merely returned from Hood to Coastline, one of the largest relays on the planet. Read everything about her encounter as well as the lessons she learned along the way!

69. We Did It: NYC Endurance The Greatist Group fulfilled up with the instructors from NYC Endurance to find out the finer factors of running form, with an emphasis on strength over mileage.

70. Practical Evaluation: The AlterG Antigravity Treadmill Not authorized up for area camp? Not a problem. Antigravity treadmills are standing out up at gyms and PT facilities to assist professional athletes train harder, quicker, as well as smarter. Greatist takes the "AlterG" for a spin in this cutting edge review.

71. Eat, Run, Repeat: The New York Hotdog Challenge Greatist's Principal Research study Policeman as well as Health and fitness Editor David Tao informs the tale of contending in the inaugural New York Hotdog Difficulty, a race covering 2.5 miles as well as lots and great deals of hotdogs.

How are you commemorating National Running Day? Inform us below or tweet the writer @lschwech!

[robertkstone]

Tesla Model 3 Performance Track Mode (Release Version): Ludicrous Handling

Resident racer Randy Pobst and I are sitting on two black vinyl bar stools in the cinder block building next to Willow Springs’ Streets circuit. He leans in: “It was fascinating to have that engineer sitting next to me, hanging on for dear life, holding a laptop and actually typing into it while I’m driving at speed.” Changing its code? “Yes. And I could feel it in the car.” He cockeyed-smiles with a sort of amused, “What the heck?” look on his face.

Nearby, the Tesla engineers have more of a look of cool relief. Earlier, a Model 3 Performance—software-flashed with its latest Track mode nervous system and mounted with 10mm-wider Michelin Pilot Sport Cup 2s and track-friendly Brembo brake pads—had lapped the course in a 1:21.49. That hammers the 1:23.90 it set six weeks ago on its standard 235/35-20 Michelin Pilot Sport 4S tires under the software supervision of Track mode’s earlier, wobblier prototype code.

What no one is quite saying out loud, though, is that a 1:21.49 snips a lifetime-like 1.29 seconds from Randy’s recent lap in the Alfa Romeo Giulia Quadrifoglio. The new time essentially matches a 2016 Porsche Cayman GT4 and even beats a former Best Driver’s Car winner, the 2011 Ferrari 458 Italia (1:22.30). Until the new BMW M3 shows up, that perches the Model 3 atop the podium as the world’s quickest sport sedan—at least around this track.

Exactly 42 days ago, however, the mood here was much darker. By the end of our comparison lapping of the Model 3, Giulia Quadrifoglio, and Jaguar I-Pace, we ended up tip-toeing around a Team Tesla that was in a stoic but quietly pissed-off mood. Not only had the Alfa, with its grip-centric tires, dimmed Track mode’s luster, but Randy had also bounded off Turn 11 at 90 mph after a couple of road undulations discombobulated the Tesla on its fast approach into its brake zone.

None of this sat well with the engineers. Nor, one suspects, Elon Musk. When Randy’s hot laps in the original Track mode car were done, he rolled in to the pits. I opened the passenger door to pop the memory cards from the Vboxes and glanced up at him. He was already staring down at me with that pent-up laser look from his black open-faced helmet when he’s about to say something he really, really means. “Kim,” he started, “these guys should hire me.”

Elon must have been thinking the same thing. A few days later I got an email from Tesla asking for Randy’s contact information. Then a couple weeks after that, Tesla said they were renting Willow, hiring Randy for a day of development driving, and inviting us to come watch—if we behaved ourselves.

Twelve of us showed up. “You never told us you were bringing 12 people!” the Tesla PR rep chirped. But it was too late. Our photographers and videographers were already arriving and unloading.

The day’s agenda would progress in methodical stages. First, Randy takes familiarity laps in a Model 3 set exactly as it was on September 17. Then he moves to another car to confirm that Track mode’s updates are hitting their marks.

Randy then moves to yet another car sporting that updated software, the Pilot Sport Cup 2 tires, and a set of track-ready Brembo brake pads (which results in the 1:21.49).

After that, it would be lapping and experimenting to start shaping a future software update. In total, three Teslas were tag-teaming through the lapping, as software, tires, and pads are swapped, the battery packs Supercharged to 95 percent capacity (giving the battery room to absorb regenerative energy) and thermally preconditioned (cooling both motors and the battery; underway, the hotter motors use the big battery as a heat sink).

The Alfa’s 1.12-second advantage back in October wasn’t all that terrible, considering that the Model 3 Performance’s everyday tire is necessarily a Swiss army knife of vulcanized rubber—simultaneously good for ride quality, quietness, grip, and that ever-critical low rolling resistance. But against the Alfa’s mission-specific, asphalt-biting Pirelli P Zero Corsas, it’s a really nice Swiss army knife brought to a gunfight.

Watching Tesla struggle to offer a track-oriented tire has been curious to watch. For energy-scarce electric cars, efficiency is their touchstone. Raising your hand in an engineering meeting to suggest a sticky tire that’ll shorten an electric vehicle’s range by maybe 12 percent will get you quickly walked to the parking lot with a small cardboard box filled with your family photos. But look at the two tires’ peak grip around the track’s final corner (aptly called the skidpad): 0.90 g vs 0.96 g. That’s the brass ring.

I brought along a little model of a Tesla and handed it to an engineer, asking him to act out what exactly is going on as Track mode traverses a typical corner. Immediately, there’s something to explain. Track mode noticeably amplifies lift-accelerator regen, which eases the thermal load on the brakes. But it also shrinks the transition from acceleration to braking into a blink: just lift your right foot. Couldn’t be quicker.

Angling into the corner under braking, Track mode seems to illogically instruct the rear motor to briefly overpower the rear, stepping the tail out a few degrees to target what the math model thinks is the maximum available lateral acceleration given the suspension’s compression. Then it tailors that prediction by analyzing the tires’ actual slip rates. Post-apex, the front motor takes the lead role, delivering just enough power to cause a muted understeer, pulling the car out of the corner as the rear motor ladles in what’s needed to maintain that attitude.

This simple ballet is kept carefully balanced from entry to exit by the lightning responsiveness of the electric motors and brake pads that individually and automatically kiss their discs to laterally redirect power across the open differentials. Only a from-scratch, fully integrated solution can keep all these balls in the air. (It makes me really wonder what Porsche is doing to make the Taycan handle around the Nurburgring). According to Tesla’s calculations, Track mode lets the car apex earlier and begin accelerating sooner.

That’s the engineer’s version with his hand sliding a model car across a piece of paper.

Randy, from his perch on that bar stool, explains the same thing but in its full-scale, tire-screeching, g-tugging, adrenaline-addled reality: “That prototype version of Track mode a few weeks ago was … inconsistent. I had this distinct impression of approaching a corner flat-out and thinking, ‘I wonder what’s going to happen?’ But this one (with the updated software) is far, far better.”

The engineer explains that to provide more driver confidence, the software does not tip-toe quite so close to the edge. As part of his consulting work, Randy notes: “One thing we did was reduce the regenerative braking at lower speed. There’s naturally less of it at higher speeds because the battery can’t absorb that rate of power. But the last time we were out here, the car kept slowing down a lot when I’d lift off the accelerator; they showed me the data, and it’s about 0.3 g of deceleration. The trouble is that I’m a trail-braker, and its adding that strong brake force while I’m turning. Now it’s less, more like a normal car’s engine braking. This is a huge step forward.

“At first there was too much front regen, which made it pushy on the entry phase, so they shifted it to the back,” he continues. “There’s a tremendous amount of torque here (450 hp and 471 lb-ft of torque), so the car can be slid around a little bit—but actually not that much because the front motor comes back in and balances everything out. At the apex, it has a little bit of initial power oversteer from the rear motor, then it fixes itself and wants to power understeer. We made some progress on refining all that. I tried the car on the Pilot Sport Cup 2s and Brembo pads, and it was really hooked up.”

As for braking over that double bump at end of the back straight (the site of his prior off-track excursion), how was that situation accounted for?

“When you’re straight and balanced, the car stops extremely well with a hard attack of the pedal,” Randy says. “But in a corner or over a bump, I want to lay into it softly so as not to instigate the ABS. When the car is lightly loaded (cresting a bump), there’s more ABS intervention than with the supercars we sometimes drive here. After talking to the engineers, I started braking after the first bump and straightened out my line in the brake zone so I didn’t have much cornering load, which helped a lot.” Although the Model 3 doesn’t feel as heavy as it actually is, nevertheless, the weight of a battery-electric car invites this sort of ABS moments as it heaves over undulations.

There’s nothing at all new about a racing driver developing the chassis of a high-performance car; adjusting anti-roll bars or tuning shocks at a racetrack are part of the checklist. But on October 5, at Streets of Willow, we opened the door to a new place. Computer code and human instincts confronted each other. The millions of lines of Tesla’s Track mode software were amended instantaneously by a guy with decades of experience, someone who may have danced more different cars around racetracks than anyone on earth.

Here’s the coolest thing: Less than a week after that test session, Randy’s tuning expertise will be available to all. Today—November 8—Tesla expects this “Release Version” software to be accessible to owners of all Model 3 Performance cars (with the redundant-sounding Performance option, now standard). The combined wizardry of engineers in Fremont, California, and our own Randy Pobst is being beamed via over-the-air updates. All you have to do is find a track and push a button.