Fuck Vlad: Bill Duke Never Had Children Because of His Discrimination for Being Dark Skinned (Part 7

[4 Dimensional]

.....

Hey bruh.

I’m down to 8:48 on my mile

You thought I was kidding when I said I took your time as a challenge? Not kidding. Thanks for the motivation.

I got my 3 mile down to 28:21 and my 4 mile down to 40:13.

 

[Hey Julian!]

Hey bruh.

I’m down to 8:48 on my mile

You thought I was kidding when I said I took your time as a challenge? Not kidding. Thanks for the motivation.

I got my 3 mile down to 28:21 and my 4 mile down to 40:13.

That's wassup. I struggle with anything beyond two miles. I wish I could do a half marathon, but chin splints, etc. be fucking with me. No sure if it's just mental thing or I'm just not built for long distances.

 

[Chitownheadbusa]

I'll be back....

 

[4 Dimensional]

That's wassup. I struggle with anything beyond two miles. I wish I could do a half marathon, but chin splints, etc. be fucking with me. No sure if it's just mental thing or I'm just not built for long distances.

I struggled with them splints at first, but I think they are connected with muscle tears. So that means you have ease your way little by little once you go past your threshold of two miles.

When I got them, I did my own physical therapy. First I rested and let my muscles heal (about a week rest). Then I messaged the areas and ran two miles max. I also began to hydrate a little more to increase saturation on my muscles for more dynamic exercises. I also increased my fruit intake (smoothies before I ran). The added natural sugar and nutrition aids in muscle reconstruction.

I also bought some compression joggers. Them shits works miracles with your leg muscles. Increases blood flow to your legs.

But splint isn’t anything but muscle tears for the most part. One you got them, you’re done do rest and take a less rigorous running routine one you get back. Eventually you’ll progress right past your threashold. My max distances have been 12 miles. Sore legs, but no splints.

 

[Hey Julian!]

I struggled with them splints at first, but I think they are connected with muscle tears. So that means you have ease your way little by little once you go past your threshold of two miles.

When I got them, I did my own physical therapy. First I rested and let my muscles heal (about a week rest). Then I messaged the areas and ran two miles max. I also began to hydrate a little more to increase saturation on my muscles for more dynamic exercises. I also increased my fruit intake (smoothies before I ran). The added natural sugar and nutrition aids in muscle reconstruction.

I also bought some compression joggers. Them shits works miracles with your leg muscles. Increases blood flow to your legs.

But splint isn’t anything but muscle tears for the most part. One you got them, you’re done do rest and take a less rigorous running routine one you get back. Eventually you’ll progress right past your threashold. My max distances have been 12 miles. Sore legs, but no splints.

That's good advice, I'll try. I think I need to get my running intervals down. I think I might be over doing it. I would run every other day so basically 4 days a week. I need to space my runs for every 2 days I think because I still lift weights and do squats twice a week.

 

[4 Dimensional]

That's good advice, I'll try. I think I need to get my running intervals down. I think I might be over doing it. I would run every other day so basically 4 days a week. I need to space my runs for every 2 days I think because I still lift weights and do squats twice a week.

Most definitely that could be the cause. That’s what I was doing when I got them. I was 4 to 5 days a week running. Now I do 3 to 4 times a week with a week off at some point during the month to recover my muscles. But during that week off I will walk 2 miles (maybe 1 or twice with wifey) just to keep the calories burning and my legs moving. But nothing stressing my muscles. Every time I comeback from the week off, I’m in much better condition. So after this week, I will take next week off.

If you lifting then you definitely should probably cut the intervals down some. I don’t lift so I’m 100% respiratory.

 

[dasmybikepunk]

I'm not a Vlad fan, but he's doing something no one else is really doing and that's interviewing anybody lol. Yes there are a lot more people in the culture with interview shows, but they only interview people they like, people they are cool with. Vlad will interview anyone with that will get him views. Until Vlad nobody was sticking a mic in Lord Jamal's face asking his opinion.

exactly that's why I'm so upset that he didn't have enough respect and understanding to know not to put Glock 9 on there talking crazy, brother Duke don't have much more time left on this Earth and his value is gold and the mere fact that we get to see him being interviewed is very potent but when the interviewer is too dumb to recognize it and screws up the video by putting that bull crap on there it deminishes the significance, especially after the vlad claimed that he have been around the black community his whole career.

 

[yureeka9]

Why are we negroes so quick to tell this outsider about family business?

That's the part I've never understood. How does this nobody, clown get so many respected black people to show up for his youtube interviews?!? How much is he paying people?!

 

[Mrfreddygoodbud]

I struggled with them splints at first, but I think they are connected with muscle tears. So that means you have ease your way little by little once you go past your threshold of two miles.

When I got them, I did my own physical therapy. First I rested and let my muscles heal (about a week rest). Then I messaged the areas and ran two miles max. I also began to hydrate a little more to increase saturation on my muscles for more dynamic exercises. I also increased my fruit intake (smoothies before I ran). The added natural sugar and nutrition aids in muscle reconstruction.

I also bought some compression joggers. Them shits works miracles with your leg muscles. Increases blood flow to your legs.

But splint isn’t anything but muscle tears for the most part. One you got them, you’re done do rest and take a less rigorous running routine one you get back. Eventually you’ll progress right past your threashold. My max distances have been 12 miles. Sore legs, but no splints.

whats your preferred running shoe??

 

[4 Dimensional]

whats your preferred running shoe??

I don’t really have one. I just try on shoes and whatever feels comfortable to me I just roll with.

Right now I have these Nike Runners. The low cut and decent. I’m rough on shoes, so it serves me well.

 

[Mrfreddygoodbud]

I don’t really have one. I just try on shoes and whatever feels comfortable to me I just roll with.

Right now I have these Nike Runners. The low cut and decent. I’m rough on shoes, so it serves me well.

I find when I incorporate a good squat leg work out in between runs,

it makes for a much smoother run..

also I KNOW you stretch before and after you run.. also make sure your sneakers are giving you good support you aint tryin to fuck up your knees...

 

[4 Dimensional]

I find when I incorporate a good squat leg work out in between runs,

it makes for a much smoother run..

also I KNOW you stretch before and after you run.. also make sure your sneakers are giving you good support you aint tryin to fuck up your knees...

I only stretch after I run. Not before.

I don’t like doing squats either. Too much pressure on my knees. My shoes got good support I believe.

 

[Mrfreddygoodbud]

I only stretch after I run. Not before.

I don’t like doing squats either. Too much pressure on my knees. My shoes got good support I believe.

if you are feeling pressure on your knees while squatting either you are doing too much weight too early, or check your form...

oh and forgot riding a bike between runs also makes for a smoother run and its excellcent for knee support...

I love to drink some sea moss with bee pollen, drink a quart of water, take two sativa hits from the vape pen, go for a nice run and zone out on my custom playlist...

on a beautiful day in central park its like heaven bruh...

 

[Majestic Lion]

Nary a click shall be given to Vlad, nor any of his ilk.

Good day.