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Free Original Erotic Stories. tag First TimeA Slow Day in the Library Ch. 01 I felt my black pencil line skirt ride up a little as I step up on the stool to shelve the.
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At the opposite end of the spectrum is Mo Farah, winner of four Olympic gold medals and the Chicago Marathon.

Back in , Farah had been averaging a per-mile pace for up to 40 percent of his weekly volume. But as he was preparing for his London Marathon debut in , his then coach, Alberto Salazar, instructed him to speed up his easy-day pacing in order to get more benefit from all that mileage. Farah now runs much faster; he can work down to a pace on easy days, and averaged a sub race pace in the Chicago Marathon. Easy runs, sometimes called recovery runs, are all the other miles—not the tempos or track repeats or long runs.

The easy day run is the Rodney Dangerfield of distance training: It receives precious little respect. Why do we do them?

Because easy running—even very slow easy running—provides fundamental adaptations. They have a higher density of mitochondria, high levels of aerobic enzymes, and greater capillary density than fast-twitch fibers, which are more involved in higher-intensity training, says Dan Bergland, principal sport physiologist at Volt Sportlab in Flagstaff, Arizona. All runners, and especially beginners and those coming back from injury, benefit from the cardiovascular and muscular-structural development easy running promotes.

The base fitness a runner puts down through a preponderance of easy runs enables the athlete to safely progress to other types of training. Seasoned runners also need easy days in order to maintain hard-earned aerobic fitness and make continual gains in running economy. Of course, competitive runners are interested in moving efficiently at race paces, the primary reason for training at a variety of intensities, in addition to running easy. But even slow running allows for modest gains in efficiency of movement.

More important, it allows for recovery from the hard days. The question, then, is what pace is right, and what do you stand to lose if you go too fast or too slow?

In a general sense, an easy run is a low-intensity effort of a short to moderate duration. Nearly 20 years ago, Barker began working with Carrie Tollefson, a then five-time national champion at Villanova who later went on to qualify for the Olympic Games. It worked. I just needed to grow into the sport and know that it was OK to back off on those easy days and not be so stuck on the watch and always running pace.

It didn't matter what I ran on my easy days; they were supposed to be easy. But pacing is almost always reined in. So pace really needs to be governed on easy days, [but] mileage not quite as much. At that point, slower becomes counterproductive. In his opinion, as long as your form holds up, lower intensity trumps higher intensity for easy days. While elite athletes have a finely tuned sense of pace and effort, rank-and-file runners often struggle with it. Bergland advises runners to use 10K race pace plus 2 minutes for easy-day pace, wear heart rate monitors and aim for 65 to 70 percent of maximum heart rate or take occasional treadmill runs to monitor pace.

After working with athletes across the spectrum of age and ability, Ian Dobson, a former assistant with the Oregon Track Club Elite coaching staff in Eugene, Oregon and now Assistant Race Director for the Eugene Marathon, sees runners fail to back off on easy days—especially recreational runners.

I wrote the second love letter in my kitchen, illuminated only by my laptop screen and the light above the stove. I was a fully grown woman: 33, a newly out lesbian, intoxicated and feral and determined to convince a moody, emotionally unavailable woman to love me—despite the fact that most of the time, she made me feel like shit. These two love letters were written decades apart, but the desperation, misplaced affections, and unsolicited emotional outpouring were very much the same. After all, coming out has taught me more about who I am than I thought was left to learn.

I like routine and bad coffee and naps.

But when I came out last year, just over the edge of 26, I immediately flashed back into adolescence. I wanted to change the way I dressed and the way I smelled and the way I carried myself; I needed everyone to treat me exactly the same and yet entirely differently.

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This period was also very obnoxious—my terrible 20s. My emotions sat so close to the surface of my skin that I was constantly buzzing. I was deluged by feelings—angst, pride, surprise—but I mostly felt very, very inexperienced and unsure of how to proceed as a person, so I did what any teen would do: I started a finstagram. I followed history accounts, accounts with personal ads; I followed accounts of hot women in relationships with other hot women, a mood board for what my life might look like someday.

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But mostly, I followed meme accounts run by queer teens, all of them erratic and irresponsible, the teens unabashedly proud of themselves and their sexualities and completely unself-serious. The teens felt more like me: giddy, gay, and extremely online. This particular Gen Z meme-infected approach to queerness is, perhaps, an unexpected outcome of decades of vicious queer struggle. It was exactly what I needed. Somewhere buried on the internet is a short piece I penned years ago after a not particularly user-friendly update to the Seamless app.

I was Admitting I was gay, literally writing it down, meant I would never be anything else in the eyes of everyone I knew. I was still far from understanding the fluidness of sexual identities and coming to terms with my internalized homophobia. I wore the same shirt without showering for three days and then mailed it away to be sniffed by potential matches.

Plenty of people in the office knew. I mean, uh, date. It was the first time I called myself a gay woman. No hedging. No hiding. It sounds silly, my inability to articulate being gay for so long when I was tacitly doing so with every other aspect of my life. But I needed that gradualness.

I needed the time to process and relearn who I was—who I am. It felt like when you write the wrong date on your class assignments and checks in the first few weeks of a new year. In my circles, queerness almost feels like a majority, and gloriously so.

I have a few possible answers. So, hey, it took a while. I had to make my way through a wilderness of misconceptions before I could get a clearer sense of who I am and what I want.