I ' m not too sold on this team making the postseason . Despite having a franchise QB , this defense is a bottom 3 unit in the NFL . I think Tampa is going to get whitehot really soon , too . I don ' t think 961 gets in . <| sep |> Thanks for the help I will try it out tonight <| sep |> Who took JohnnyAmanda knoxThe Case of JonBenet RamseyMaking a MurderTHERE ' S SOMETHING WRONG WITH AUNT DIANEThe StaircaseJinxInto the AbyssThe thin Blue LineParadise Lost <| sep |> My most shocking was Ketchum ' s Off Season . That was a fucked up story . After seeing Bone Tomahawk that book was came to mind . So if you ' re into that . go for it ! <| sep |> Run 56 days a week . Do quarter mile hill sprints on Mondays , shorter hard runs on Tuesdays 24 miles , long slow runs on Wednesdays , and track workouts on Thursdays . For track workouts , try and do at least 5 400 s , and work up to 10 . Try to work your 400 s under 80 seconds , and then over time , under 70 seconds . Every other week , try and do a ladder workout instead , with two 400 s , 2 800 s , a 1200 , 2 800 s , and two 400 s . On Friday , just take it easy , and then on Saturdays , do a hard 23 miles . Don ' t forget to warm up by stretching , and running a half mile , and then cooling down afterwards the same way .