Training with the best runners on this planet for 14 days🇰🇪 I lived in Iten, Kenya for 14 days to train with some of the best runners in the world, and every day taught me something new. Today was a classic Kenyan training day: ☀️AM: 1-hour AM track session (12km fartlek) 🌙PM: 1-hour afternoon recovery run (10km easy) Most runners start the day fasted for the first workout with a black coffee or chai tea. Food in Kenya for runners is all whole food ingredients, home made and high-carb to fuel

Normal skill VS King of bridge running

How fast you can get with run-walk intervals? 🤔 Come run 10 miles with me using my favorite intervals—pace times included! Today’s long run averaged out to 11:01/mi, and honestly, that’s the magic of run-walk… it’s so versatile. 💛 You can dial up the run, adjust the walk, slow things down, speed things up—whatever fits your goals for the day. Whether you’re chasing a faster pace or keeping things super sustainable, intervals meet you where you’re at. And yes… I use run-walk both in training an

How to Make Cream Cheese at Home | Easy Recipe with Sun-Dried Tomato & Chives

Fratsmas - Gingerbread French Toast🌲 Honestly could be the best French Toast variation I’ve ever made over here, but you MUST also make the syrup to make her elite! And just you wait to see my Turtle Dove Pancakes coming Monday🤫 sugar coma coming in hot.. But if you’re already on break then I hope you have an excellent one, and if you’re not then good luck on your tests! Thank you so much and I love you all!🫶 #chef #recipe #entertainment #breakfast #cooking

Making a Bamboo Broom | Experienced Hands-on Guide to Selecting Bamboo, Binding, and Shaping

#zarzour #speed | zarzour