#dinah asher-smith

[mikethemod]

Track Thursday

Tonight we are marathon training at the athletics track in Norman Park in Bromley. This is my hour, the hour when I am at peace in my mind, the hour that flies by without a single unwanted thought or worry. My first ever visit to an athletics track was in 1976 at Erith, the home of Bexley Borough Athletic Club. Peter White was gliding silently and effortlessly over the cinder surface. I say effortlessly, but I soon came to realise he was actually hurting inside. Ever since that day I have had this love/hate relationship with the orange oval - love being there, hate the nerves before a race. Here is a photo of the early days, probably a Kent Colts and Boys League meeting with Blackheath Harriers, Bexley, Medway and Ashford. I’m no 1 on the inside lane, tucking into the pack.

Anyway back to marathon training. Tonight we will have about 40 Petts Wood Runners arriving between 7:30pm and 8pm. There will be much nervous chatter about what the evening session will have in store for them. Many of our group will not have not ventured onto a track since their school days - and, as they walk across the park towards the home straight, their initial thoughts may well be that they don’t want to go near one again. And this is because they will be watching the wonderful Britsh Olympic Finalist Sprinter Dinah Asher-Smith going through her paces under the eagle eye of coach John Blackie. His sprint group is second to none in this country, and boys and girls with very powerful physiques skate down the track.

At 8pm, as the Blackheath and Bromley National Cross Country Champion girls leave the track, we gather together by the finish line. During marathon prep we drop the running form drills and start the session with a 15 min tempo run. This is a run of 15 mins around the track at a pace the athletes find it just about comfortable to talk at. As each lap passes, I will call out either their equivalent 10k time or their marathon time. This is to ensure that every week they get to run at their own marathon pace at least once. A schoolboy/girl error would be to turn up on marathon race day and start off too fast! But no one does that do they?!!! 

We have a wide range of abilities, with Parkrun 5k times of 37 mins to 16 mins, so by the end of the 15 mins some will have run 10+ laps while others will be on lap 6. When the 15 min whistle blows to signal the end of the tempo run, the runners all make their way to the finish line to start the session. At this point they should feel very ready to train and not be bending over with their hands on their knees. Tonight’s session is 5x1k (2 1/2 laps of the track) with 90 secs recovery. The slower runners will do 5x800m. As the intervals are 2 1/2 laps long, the runners will stop at either the finish line or just before the last bend and the scene can then become a confusing blur of runners. I will stand and observe the running gait of those who pass me and I will amble around the inside of the track, in the opposite direction of the runners, giving them cues to improve their running efficiency. As the session continues the talking will subside, the faces will become drawn and the coughing and spluttering will become more ugly. The runners’ steps will become heavier - until they near me when, all of a sudden, they lighten again ;-).

As the session comes to a close, the runners will have their hands on their knees or they will be draped over the fences. Within 45 seconds, however, as we begin a collective cool-down stretch and Paul Whelan starts his one-man comedy act, smiles will return and everyone will start discussing the upcoming ‘Sunday long run’. Runners will then make their way back to the car park as the floodlights are switched off.

[rededgerp]

Updated 11/19 11:30AM CST (newly added links are bold and italicized)

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[erickmalpicaflores]

Erik Malpica Flores Erik Malpica Flores recommends: The CW Teasers: Keeping Secrets on LEGACIES, SUPERNATURAL Nightmares and More |

What’s coming to The CW the week of November 4? Alaric starts to realize that secrets aren’t a good thing on a new episode of LEGACIES, Oliver and Felicity both pull out all the stops to find Diaz on ARROW, and the Winchesters and Bobby get trapped inside nightmares on SUPERNATURAL. Meanwhile, THE FLASH and BLACK LIGHTNING will both be airing reruns, and we’ll be getting flashbacks on RIVERDALE.

Sunday, November 4

SUPERGIRL 4.04 “Ahimsa”: When Supergirl (Melissa Benoist) needs help, Alex (Chyler Leigh) asks Lena (Katie McGrath) and Brainiac (Jesse Rath) to team up. Meanwhile, J’onn (David Haredwood) questions his decision to quit the DEO. However, after running into Manchester Black (guest star David Ajala), he realizes there are a lot of ways to help his fellow aliens during this tumultuous time. Armen V. Kevorkian directed the episode with story by Eric Carrasco and teleplay by Katie Rose Rogers & Jess Kardos.

CHARMED 1.04 “Exorcise Your Demons”: While waiting for The Elders to arrive, the sister’s patience is growing thin as they keep a watchful eye on their new charge. Once one of The Elders, Charity (guest star Virginia Williams), appears, she gives specific instructions on how to handle the situation. Mel (Melonie Diaz) does not agree with the solution and enlists Maggie (Sarah Jeffery) and Macy’s (Madeleine Mantock) and even Harry’s (Rupert Evans) help, but it means going against The Elders. Meanwhile, Macy, Mel and Maggie are all starting to realize that juggling their two worlds is becoming more difficult. Ser’Darius Blain and Ellen Tamaki also star. Melanie Mayron directed the episode written by Marcos Luevanos.

Monday, November 5

ARROW 7.04 “Level Two”: Oliver (Stephen Amell) makes a drastic move in his quest to find Diaz (Kirk Acevedo). Like her husband, Felicity (Emily Bett Rickards) pulls out all the stops to get to Diaz. Meanwhile, when arsonists target Rene’s (Rick Gonzalez) community center, injuring Zoe (guest star Eliza Faria) in the process, the mysterious new Green Arrow swoops in to help save the day. Faced with pressure from the mayor to capture the vigilante, Dinah (Juliana Harkavy) must decide if following the rules at all costs is the best plan to keep the city safe. Ben Bray directed the episode written by Emilio Ortega Aldrich & Tonya Kong.

DC’S LEGENDS OF TOMORROW 4.03 “Dancing Queen”: When the Legends discover a fugitive is hiding in 1970’s London, they realize he is part of a gang that is targeting the British Monarchy. Trying to stop the gang, they realize someone from the Legends must infiltrate them. Surprising everyone, Ray (Brandon Routh) is the one to gain their trust after he is put through a series of tests with help from Sara (Caity Lotz) and Rory (Dominic Purcell). Meanwhile, Gary (guest star Adam Tsekhman) shows Nate (Nick Zano) the ropes at the Time Bureau, but it turns out to be anything other than an ordinary day at the office. Maisie Richardson-Sellers, Matt Ryan and Jes Macallan also star. Kristin Windell directed the episode written by James Eagan & Morgan Faust.

Wednesday, November 7

RIVERDALE 3.04 “Chapter Thirty-Nine: The Midnight Club”: When Betty (Lili Reinhart) confronts Alice (Madchen Amick) about Gryphons and Gargoyles, Alice has no choice but to come clean about how she, along with a young Fred (KJ Apa), FP (Cole Sprouse), Hermoine (Camila Mendes), Hiram (guest star Michael Consuelos), Sierra (Ashleigh Murray), Penelope (Madelaine Petsch) and Tom (Casey Cott), played the game in the early 90’s – and how a shocking mystery has been plaguing them all ever since. Marisol Nichols, Charles Melton and Vanessa Morgan also star. Dawn Wilkinson directed the episode written by Tessa Leigh Williams.

ALL AMERICAN 1.04 “Lose Yourself”: While riding the exhilarating wave of a three-game winning streak, Spencer (Daniel Ezra) becomes seduced by the Beverly Hills good life leading to an unexpected adventure with Asher (Cody Christian). Meanwhile, Coop (Bre-Z) is also being seduced by a new way of life ��� gang life – and everything it offers her. Taye Diggs, Michael Evans Behling, Samantha Logan, Greta Onieogou, Monet Mazur, Karimah Westbrook and Jalyn Hall also star. The episode was written by Johnny Norris and directed by Elodie Keen.

Thursday, November 8

SUPERNATURAL 14.05 “Nightmare Logic”: After a hunt gone wrong leaves Maggie’s (guest star Katherine Evans) whereabouts unknown, Sam (Jared Padalecki) Dean (Jensen Ackles), Mary (guest star Samantha Smith) and Bobby (guest star Jim Beaver) race to find her, but what they find are their own worst nightmares. Darren Grant directed the episode written by Meredith Glynn.

LEGACIES 1.03 “We’re Being Punked, Pedro”: As punishment for breaking the rules, Hope (Danielle Rose Russell), Lizzie (Jenny Boyd), Josie (Kaylee Bryant) and MG (Quincy Fouse) are forced to participate in a community service project in the Mystic Falls town square. Meanwhile, Landon (Aria Shahghasemi) and Rafael’s (Peyton Alex Smith) attempt at a carefree life on the road takes a dangerous turn when they become unsuspecting targets. Finally, Alaric (Matthew Davis) realizes that keeping secrets from his students may be causing more harm than good. Carol Banker directed the episode written by Julie Plec & Sherman Payne.

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[mmbeliever-blog]

¡Reservas de pb’s!

Como parte de un pequeño error, hemos olvidado publicar aquí la lista de pb’s, pero de inmediato podrán verlas:

Alexandra Daddario ➲ Reservado a la fecha de 04/09/18

Amandla Stenberg ➲ Reservado a la fecha de 04/09/18

Charlie Hunnam ➲ Reservado a la fecha de 04/09/18

Chris Pratt ➲ Reservado a la fecha de 04/09/18

Colton Haynes ➲ Reservado a la fecha de 04/09/18

Danielle Campbell ➲ Reservado a la fecha de 04/09/18

Dylan O'Brien ➲ Reservado a la fecha de 04/09/18

Jessica Stroup ➲ Reservado a la fecha de 04/09/18

KatieMcGrath ➲ Reservado a la fecha de 04/09/18

Katheryn Winnick ➲ Reservado a la fecha de 04/09/18

Kaya Scodelario ➲ Reservado a la fecha de 04/09/18

Matt Bomer ➲ Reservado a la fecha de 04/09/18

Matt Daddario ➲ Reservado a la fecha de 04/09/18

Matt Ryan ➲ Reservado a la fecha de 04/09/18

Matthew Bell ➲ Reservado a la fecha de 04/09/18

Michele Alves ➲ Reservado a la fecha de 04/09/18

Natalie Dormer ➲ Reservado a la fecha de 04/09/18

Neels Visser ➲ Reservado a la fecha de 04/09/18

Nick Bateman ➲ Reservado a la fecha de 04/09/18

Richard Armitage ➲ Reservado a la fecha de 04/09/18

Robin Holkzen ➲ Reservado a la fecha de 04/09/18

Rose Leslie ➲ Reservado a la fecha de 04/09/18

Ryan Reynolds ➲ Reservado a la fecha de 04/09/18

Seychelle Gabriel ➲ Reservado a la fecha de 04/09/19

Tom Holland ➲ Reservado a la fecha de 04/09/18

Thomas Doherty ➲ Reservado a la fecha de 04/09/18

Valeriya Kuklyshyn ➲ Reservado a la fecha de 04/09/18

Esto es en cuanto a los PB’s reservados para diversos personajes, los pb’s reservados para canon serían:

Marvel:

Anthony Stark ➲ Robert Downey Jr.

Steve Rogers ➲ Chris Evans

Carol Danvers ➲ Brie Larson

Natasha Romanoff ➲ Scarlett Johansson

Clint Barton ➲ Jeremy Renner

Thor Odinson ➲ Chris Hemsworth

Bruce Banner ➲ Mark Ruffalo

Pietro Maximoff ➲ Aaron Taylor-Johnson/Evan Peters

Wanda Maximoff ➲ Elizabeth Olsen

Vision ➲ Paul Bettany

Scott Lang ➲ Paul Rudd

Phil Coulson ➲ Clark Gregg

Daisy Johnson ➲ Chloe Bennet

Loki Laufeyson ➲ Tom Hiddleston

Nick Fury ➲ Samuel L. Jackson

Maria Hill ➲ Cobie Smulders

Lady Sif ➲ Jamie Alexander

Odin ➲ Anthony Hopkins

Red Skull ➲ Hugo Weaving

Hela ➲ Cate Blanchet

Peter Parker ➲ Tom Holland

T'Challa ➲ Chadwick Boseman

Erik Killmonger ➲ Michael B. Jordan

Shuri ➲ Letitia Wright

Peter Quill ➲ Chris Pratt

Gamora Zen ➲ Zoe Saldana

Thanos ➲ Josh Brolin

Drax ➲ Dave Bautista

Nebula ➲ Karen Gillan

Matt Murdock ➲ Charlie Cox

Jessica Jones ➲ Krysten Ritter

Luke Cage ➲ Mike Colter

Elektra Natchios ➲ Elodie Yung

Daniel Rand ➲ Finn Jones

Frank Castle ➲ Jon Bernthal

James B. Barnes ➲ Sebastian Stan

Sam Wilson ➲ Anthony Mackie

James Rhodes ➲ Don Cheadle

Stephen Strange ➲ Benedict Cumberbatch

Adrian Toomes ➲ Michael Keaton

James Howlett ➲ Hugh Jackman

Wade Wilson ➲ Ryan Reynolds

Charles Xavier ➲ Patrick Stewart/James McCavoy

Erik Lehnsherr ➲ Ian McKellen/Michael Fassbender

Lorna Dane ➲ Emma Dumont

Eddie Brock ➲ Tom Hardy

Cable Summers ➲ Josh Brolin

DC

Bruce Wayne ➲ Ben Affleck

Clark Kent ➲ Henry Cavill/Tyler Hoechlin

Lois Lane ➲ Amy Adams

Diana Prince ➲ Gal Gadot

Steve Trevor ➲ Chris Pine

Alfred Pennyworth ➲ Jeremy Irons

Arthur Curry ➲ Jason Momoa

Mera ➲ Amber Heard

Barry Allen ➲ Ezra Miller/Grant Gustin

Victor Stone ➲ Ray Fisher

James Gordon ➲ JK Simmons

Lex Luthor ➲ Jesse Eisenberg

Slade Wilson ➲ Manu Bennet/Joe Manganiello

Orm ➲ Patrick Wilson

Barbara Ann Minerva ➲ Kristen Wiig

Oliver Queen ➲ Stephen Amell

Dinah Lance ➲ Katie Cassidy

Roy Harper ➲ Colton Haynes

Billy Batson ➲ Zachary Levi/Asher Angel

Thaddeus Sivana ➲ Mark Strong

Teth Adam ➲ Dwayne Johnson

David Hyde ➲ Yahya Abdul-Mateen II

Kara Zor-El ➲ Melissa Benoist

John Constantine ➲ Matt Ryan

Jesse Custer ➲ Dominic Cooper

Lucifer Morningstar ➲ Tom Ellis

Eobard Thawne ➲ Tom Cavanagh/Matt Lestcher

General Zod ➲ Michael Shannon

The Joker ➲ Jared Leto/Joaquin Phoenix

Harleen Quinzel ➲ Margot Robbie

Floyd Lawton ➲ Will Smith

George Harkness ➲ Jai Cortuney

Rick Flagg ➲ Joel Kinmamon

Amanda Waller ➲ Viola Davis

June Moone ➲ Cara Delevingne

Algo importante a tener en cuenta es que estos pb’s NO son obligatorios, en caso de cambiar, se pediría que se respete la etnia, nacionalidad y edad del personaje, además de consultarlo primero con la administración.