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Is it possible to maintain or improve as a runner doing mostly races?

Is it possible to improve or maintain your speed at any distance by doing the following: Hard workouts 1-3 times every two weeks where 75% or more are races and the rest are race pace workouts. Easy ...
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Fast-twitch hand muscle exercises?

A friend who spent some time in the military told me about a silent language in which the hands are signed in short, rapid bursts. Really, really rapid bursts, actually. I've seen videos of both wing ...