Mark Simpson 💙 🇺🇦

See you all on Bluesky…

💥 #UTB

@ForensicHelenT @TeesStudentLife @TeesUniSHLS @TeessideUni Many congratulations. So well deserved.

It has been amazing to be part of this with Vik Brown (@TeesStudentLife), Claire O'Malley (@TeesUniSHLS), and others. So excited for us to win! @TeessideUni @Mark_Simpson73

Induction and student engagement like you have never seen… @debbie_mcvitty

The fabulous students of @UniWestLondon getting the party started at the @UniAlliance Awards.

@ProfKatyShaw @Great_Run Thank you 🏃‍♂️

@Mark_Simpson73 @Great_Run Welldone !

Wet n wonderful #GreatNorthRun2024 1.55 🏃‍♀️ Totally drenched but Shields never looked so good! @Great_Run

@davehudson77 Cheers Dave.

Finished. 1,27:43. 👌

@WolewoleNaija Thank you Femi 👍❤️

@Mark_Simpson73 Well done, Mark. Another good one in the bag

@untypicalboro Thanks Anthony. Very kind. My best time yet. 😁

@Mark_Simpson73 That’s a great time. Well done.

@nickwaites11 Now that sounds like a great idea 😁

@Mark_Simpson73 I trust you will be doing it there and back at least five times in 24 hours? 😁

It’s that time of year… my annual run on the tarmac. 😁

“Higher education has a vital role to play in achieving this government’s mission for growth.” @PeterKyle sets out his vision @UniversitiesUK for harnessing the power of universities to drive discoveries and innovations that could transform lives and drive economic growth.

@TerryBywater07 @ParalympicsGB @Paralympics @C4Paralympics @Boro Many congratulations. Boom 💥 🏀

24 years I've been waiting to say this ... Paralympic final here we come 🏀🇬🇧 What a performance from us tonight 💪 so proud of the boys #ParisParalympics2024 #Paris #UTB @ParalympicsGB @Paralympics @C4Paralympics @Boro

Some thoughts from me in the @guardian on where we find ourselves now in relation to the recent riots: theguardian.com/commentisfree/…

@MountainRoche Thanks for all the useful insights and sharing so much information. I love your commitment to the science underpinning your approach/ advice.

Strength work for Leadville 100 💪 Over the years, I have felt judged by the research--my strength routines were limited to a few minutes at a time, while everyone was screaming at me from their Abstracts that I needed to do way more. I noticed two big problems whenever I committed to more resistance training: 1. I'd carry around soreness even after the initial adaptation window, likely corresponding to high CK levels and some background inflammation. Either way, it would reduce running economy on subsequent running training days, and every training day counts. Split squats are the ultimate offender--an exercise that I know I should be doing, but I can't without feeling like Forrest Gump after he was shot in the butt. 2. I just wouldn't do it. Oops. With lots of guessing and testing, I developed this routine, which I'd do after my easy run on Sunday (before a Monday rest day), and sometimes after my workout on Wednesday (if I felt like it): 1. Three Minute Mountain Legs, working up to 100 single-leg step-ups (I think step-ups in particular are a magic exercise for running uphill. But remember, magic is not equal to science): youtube.com/watch?v=rYsWzR… 2. Back squats, 2 sets of 10 (135 pounds for me, which I make look like 800 pounds in this video. The 17-year old me who played football would laugh so hard) 3. Back extensions, 2 sets of 30, engaging glutes and hamstrings 4. Single-leg calf raises, 1 set of 100 on each leg, with a 35 pound dumbbell 5. Every day, I do the 2-minute Core Snack routine 1-3 times. My core strength is one of my best attributes for ultras, and I can do the Core Snack with our toddler Leo. youtube.com/watch?v=K_q-wr… I also do daily band work before running (bandz a make me dance): youtube.com/watch?v=22eLXL… That's it! I also foam roll and stretch daily (don't tell the researchers, but I am a tight boi and as soon as I stop stretching, I get hurt). The lesson is not to do this particular routine, but that strength training for runners can be based on individual needs. And I personally think that routines should be short and efficient for both performance (limiting breakdown) and adherence (limiting me from being a lazy little punk). Find what works for you, do it 1-2 times per week year round (on top of some daily supportive work), and don't feel the need to pursue progressive overload. It's not about getting stronger and stronger (unless you're into that sort of thing for its own sake, which I think will sacrifice some running growth). It's about supporting performance and health 🧡

Academic free speech is too crucial to be used as a political football by left or right | Sonia Sodha theguardian.com/commentisfree/…

@untypicalboro Hopefully that’s the nightmare game out of the way for the rest of the season.

FT: 0-5. Nightmare. Bagful of first half chances spurned, second half collapse at the back as Stoke ran riot almost without challenge. Worst #Boro defeat in the League Cup in two games (Chelsea 6-1). #UTB