Keon

@hitsjunkie @FatouSadio Never realized Jermaine Dupri produced this!

Jump - Kris Kross (1992) 🔥🔥 Produced by Jermaine Dupri

@curtiscoffeew @theryandreyer Yes hahah. From everything I read, I think they recommended waiting until they’re 6 months old. My kid falls asleep in it half the time.

@DancinEngineer @theryandreyer Definitely on my radar. Kid needs some neck strength first haha

Every training book eventually says the same thing: Do more volume This Norwegian Method stuff is good advice for a professional athlete - whose job is training 6 hours a day It's the wrong advice for you - the everyday dad with young kids, a wife, and a demanding job This guy's roadblock to volume is never an intensity problem (If anything, he's not training hard enough) His problem is different: The 10 minute window between getting home and starting a workout that turns into 30 mins, a quick work call, and a skipped run because now the family needs dinner The mental cost of switching from work mode to athlete mode to dad mode with no real transition system The Norwegian Method unlocks performance for people who already have the time You need something different: You need to find 2 extra workouts a week For the guy training 4-5 hours per week, that's a 20% bump in total training volume Nothing else moves the needle faster That doesn't come from precision on your lactate threshold That comes from a daily system that makes training inevitable, so you can keep showing up day after day In endurance, all roads lead to the same place: Doing more volume But the path to get there for the Pro Athlete and the Everyday Dad could not be more different

@curtiscoffeew @theryandreyer I found a running stroller help:, although it was an adjustment to pace and making sure my form stays proper.

@theryandreyer Well said. As a new dad this has been a big adjustment for me. Had to find a schedule that works around my family and job.

People look down on certain jobs and call them “unimportant.” But imagine a world where garbage is never collected, bricks are never laid & farm animals are never fed. The truth is: Some of the most “invisible” jobs are the ones holding your entire life together.

@jawja987 @ConorONeill_DI Great point

@ConorONeill_DI Think of it this way: The best punters in the NFL have a hang time is 4.3 -4.5 seconds. A heave in the air wouldn't be even close to 4.5 seconds.

How many seconds can come off a clock if you literally just chuck the ball into the air as high as you can?

@MyDronePro @capitalweather @MeteoMdWX @JustinWeather Aha, that makes a lot of sense lol.

@DancinEngineer @capitalweather @MeteoMdWX @JustinWeather I don’t, and you can’t. That just a ground photo.

Washington, DC - Decided to get up before dawn and take a trip to see the cherry blossoms. Processing shots now—here’s one from sunrise over the Lincoln Memorial Reflecting Pool, looking back toward the monument and Capitol. #DCWx #Wx @capitalweather @MeteoMdWX @JustinWeather @Bopegfs @WashingtonianWx

Player 2 has entered the game 😅

@kyleburndley It misses all the energy and drive without it

i love bass, idk how you can listen to music quiet quiet fr, i need to feel the bass in my chest in order to hear it.

@SuaKCravens @Domo8186 Wish you all the best and stay in good health!

I’d agree … When I was drafted , they told me I’d be playing safety at first, but when I arrived I was thrown into the LB room as a ILB (a position I had never played in my career before) so it felt like I had to relearn the game of football and made me kinda doubt my own ability as a player at times. Coming from USC and having a revolving door of systems & HC’s didn’t help me develop as either a safety or a LB. I played 3-4 different positions at USC (and just happed to be good at em) but never really mastered one. By the time the league came, it felt like Washington was just spitballing what they’d want from me on a week to week basis. One week I’m a true ILB trying to get off double teams at 220 pounds and the next I’m playing basically playing safety and guarding WR’s, TE’s, and slots depending on the formation. I believe if it’s why I ended up dealing with so many injuries in my short NFL career. On top of the fact I ALMOST WENT BLIND from a concussion trying to play aggressive while being undersized. I never had issues with Jay in Washington. I liked him as a HC and trusted em enough to actually cry in his office in private like a baby, when I told em “Something doesn’t feel right with my eye !! I don’t feel the same , something’s off!!” After my concussion before the 2017 season. I have a ton of regrets when it comes to my football career. My biggest is not staying at USC for my senior year, learning how to really play ILB, and avoiding getting drafted by Washington all together. But I’m grateful for the opportunity and hope none of these kids in the future go through the same injuries I set through. And I am in no way offended by Jay’s words. He and I have always kept it 100% whether he liked or not and vice versa . It’s a mutual respect on a situation that didn’t work out in the end 🙏🏽 💯 #HTTR #FightOn

@stevemagness Well said. I’ve been confused by people who think this is some evil thing. Also like you said, no one is getting banned. You just compete in the category that best matches your biology.

The IOC just announced their policy on DSD and trans athletes in the female category. Let's skip the outrage and go with the scientific facts: The modern debate started almost 20 years ago with the rise of DSD athletes who were winning world/Olympics (See: Semenya and others). It came to a head when DSD athletes swept the podium. The had the single biggest performance boost we can get, androgenization. Something that none of their competitors could ever have. So debates commenced... It's important to put in context how big a boost males get from simply being males. It's a larger boost in performance than if you were Lance Armstrong or Barry Bonds and hopped up on all the performance enhancing drugs known to man. That's how large it is. It's why from 100 meters to races hundreds of miles long, the performance differential is generally 10-15%. Even larger in some strength events. Every male gets this boost. It doesn't men all men beat all women, of course. There's significant overlap in performance. My wife is going to better than 99% of men in distance running. But...that boost gives each male a 10+% jump in performance that no female ever gets. We can see it in the athletic data and the progressions of men and women at puberty. So...governing bodies and experts debated what to do about it. Women were losing millions of dollars in total to folks who had a male androgenization advantage. We went from doing nothing, not much of a real policy to eventually instituting testosterone rules. THe thinking was, testosterone can be a surrogate marker. It also gave DSD athletes a venue to still compete in the male category. They could lower their T to typical female levels, and still race. There were a few problems with this. First, it obviously only took into account CURRENT T levels. A large part of the boost comes from androgens through a lifetime. Second, this was challenged in court by DSD athletes. It was a long process that led to some strange policies along the way (for instance, rules only applied to certain event groups). It was tricky to regulate and be fair, and telling someone they had to have a medical intervention to compete came with ethical issues. So that was eventually scrapped. I'm simplifying and summarizing years long backs and forth, obviously. Track and field moved to the policy the IOC just adopted a year ago. Using the SRY test as a screener. Why? It was simpler, straightforward and applied to all females, so their wasn't a separate DSD and trans policy. It also put the dividing line for segregating sports by sex instead of a surrogate marker. It's a one time screener, and then with specific follow up if potential DSD. There's an exception for CAIS athletes because androgenization has little to no effect on them. So they do not have an advantage. So what? I've seen this policy framed as immoral, fascist, and even nazism...which is crazy... But the point is...it's a result of 20 years of debate, research, and trying to figure out a solution to a tricky problem. There's a lot of people who don't know or are ignorant to the decades this has been going on. Why is it important to separate sports based on sex? Because it's the biggest performance boost we could get. If we didn't, there would be zero professional women athletes in an open category. That's how big the gap is. And I for one value and think women deserve the spotlight to compete and show off their hard work and talent. I've spent my life coaching women at the elite level to do so. You might here people say it's a ban. It's not. Every athlete still has a place to compete. You can do so in the category that matches your biology, in open events, or recreational events that this does not apply to. A rough analogy: Longevity guru Bryan Johnson can't compete in the under 18 category no matter what age score his crazy metrics say he is. We have categories and classification to ensure everyone has a chance to compete. Yes, we pick what categories are important. But it's hard to argue that sex isn't a very important one. So there you have it. It's been 20 years in the making. It started with DSD athletes with an androgen advantage winning championships and has evolved from there. It's not perfect. Nothing is. We've debated, shifted policies, etc. But lots of smart folks and researchers have been trying to figure out a just and fair solution for a long time.

@tim_roozendaal Good note on not necessarily needing to hit 180, I think I saw @stevemagness make a post about cadence and this issue a while back. Overstriding is a definite issue but I think a 180 goal falls apart for someone running 11 min miles, into needlessly small steps.

Something I see constantly in gait analyses and years working in running retail: Low cadence. Most runners sit between 150 and 165 steps per minunte (SPM). Which causes overstriding (landing too far in front of their body). This causes a braking force with every step, making you work harder than you need to. Here's why it matters more than people think: ~1 out of 2 recreational runners gets injured every year. A big part comes down to impact forces, and a low cadence increases the amount of impact force per step. A higher cadence fixes this. It shortens your stride naturally. Your foot lands closer to under your body. Less braking. Less impact. Better efficiency. You don't need to hit 180 spm. If you're at 160, getting to 165 is already meaningful. The goal isn't chasing a magic number but moving better than you do right now. Three things actually move the needle: 1. Metronome intervals. Run well above your target cadence so your real target starts to feel natural. 2. Forward lean. Bring your center of mass slightly forward, so you can use gravity towards your advantage to run more efficiently. 3. Plyometric drills. Train your legs to be more reactive off the ground. Less contact time means higher natural cadence. Do all three consistently for 30 days and +5 spm is very realistic. DM me "cadence" if you want to know how I'd structure this for you.

@Predamame Honestly may have to try this, I have a hard time drinking from the cups and even though I squeeze the cup to narrow the mouth, a lot ends up on my face or splashing out.

Yes. And if you're a bigger horse, keep a straw on you. You'll need more water as a Clydesdale, and this gets more from the cups. Thank me later.

@kyleburndley These are STEEP increases

gave my ps5 to my nephew with intentions of buying a pro for myself...simply just never playing video games again if i have to drop a band to do so lmao

@washingtondc Just not at the tidal basin because there will be no space to run like that. Haines point is an excellent alternative though!

This is your sign to go on a run during peak bloom. 🌸 📸: @washingtondc #Only1DC

What a story! A janitor at a Yale University teaching hospital earned a college degree while working full time, then went to med school and is now returning to the same hospital as a resident in anesthesiology! washingtonpost.com/lifestyle/2026… Mentors matter so much!

@JohnGoldman @hansonsrun Good luck in the race! I’m running cherry blossom as well. (I will definitely NOT be pr’ing because training took a huge blow between being a new dad and work being crazy)

@hansonsrun so true - just ran a half as basically a training run and i had a blast and felt great after got the cherry blossom ten miler coming and i'll do the same!

If your #1 goal in every road race is to run a personal best, you are missing out on some great races and some wonderful life experiences.

@Scienceofsport And then again when I recently ran and was motivated to run under 1:50. I was completely exhausted but kept it together long enough to make it under.

@Scienceofsport I can’t speak to a marathon but for a half marathon the motivation to run under 2 hours made me keep pushing although I had begun to feel a leg ailment. I likely would’ve slowed down or walked otherwise. (I was fine after a week or two off after the race)

I wonder if those taller bars just before "major milestones" might not be as likely the result of faster runners slowing down? For example, you might be capable of 3:45 at max, but you target a 3:59, or even take it easier to run 3:59 to help other runners under that milestone.

NEW: National Park Service has declared PEAK BLOOM. 🌸🌸🌸 Incredibly, 7th straight earlier than normal peak, propelled by March temps 5f above average. Trend toward early blooms is climate-change driven. Long-term average peak bloom date: 4/2. Bloom should last 3-7 days.