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Diary
By TheophileEscargot (Tue Oct 15, 2019 at 11:40:52 PM EST) Reading, MLP, Me (all tags)
Reading: "The Titan Probe", "Daniels' Running Formula". Watching: "Joker". Me. Links.


What I'm Reading
The Titan Probe by Brandon Q. Morris. Sequel to The Enceladus Mission, old-fashioned hard SF with some good tech stuff. Thought it was a bit better than the first volume in terms of the relationships involved, but a bit less original in terms of its ideas. Still, a good series, fun light reading for hard SF fans.

What I'm Reading 2
Finally decided to bite the bullet and read the hardcore running bible Daniels' Running Formula by Jack Daniels. (No, not that one). (Partly because I was getting bored looking for free online training plans and fighting them either paywalled or aimed at absolute beginners).

Daniels is a serious researcher who has done a lot of work on VO2-max, also a practical running coach, and Olympic gold medallist in the Pentathlon. The book is half aimed at runners and half aimed at other running coaches, with lots of tips on how to get the best out of your athletes.

The book has some moderately technical information with plenty of graphs of performance. While I've been doing it for a while, this is the first thing I've read that clearly explained why easy running is so important:

E running does a good job of developing the heart muscle, since the maximum force of each stroke of the heart is reached when the heart rate is at about 60 percent of maximum. As you run faster, the heart rate and the amount of blood pumped with each heartbeat (referred to as stroke volume) both increase, but stroke volume increases minimally. So, fairly easy running is a good developer of the heart muscle, and although it doesn't feel as ifn you are working very hard, your heart is.

Another benefit of E running is an increase in vascularization (opening of more tiny blood vessels that feed the exercising muscles) and the development of characteristics of the muscles themselves that are involved in running. Even during E running, your heart is delivering a good amount of blood and oxygen to the exercising muscles, and these muscles respond by making changes in the muscle fibers that allow the muscles to accept more oxygen and convert more fuel into energy in a given period. In fact, many of the benefits gained as a result of this process are a function of time spent stressing the muscle fibers.

The book has detailed training plans for a wide variety of races with a variety of approaches. However it only goes up to marathon distance, there isn't much detail on ultra-marathons at all. He also thinks that you should not train for more than two and a half hours even if you're a slow marathon runner: he thinks the 20-ish mile training runs that other coaches recommend for marathoners should only apply to fast runners who can get them done within that time.

There are also tables where you can look up your level based on race results and decide what an Easy, Marathon, Threshold, Interval and Repetition pace are for you. There are similar tools for this online though.

He also has a fair amount of general advice for running. Daniels advocates a cautious approach with plenty of rest and slow but steady improvements. Amongst his tips are: race the first two-thirds of a race with your head and the last third with your heart, stay at a level for for weeks before increasing stress.

Overall I liked this book a lot: it was great to have all this stuff in one place. However it might be a bit too technical for some, and most of the information is widely available though scattered.

What I'm Watching
Saw Joker at the cinema. Pretty good film: intense atmosphere and I thought it did well at walking the fine line between having sympathy for the protagonist without actually approving of him.

It would be good if the Joker could at some point actually be funny, but that seems to have been strictly forbidden for the last few films for some reason: I think they're a bit too scared of undermining him as a villain.

Me
Trying to carry out three week recovery plan after my ultra. Week 2 is a lot easier as I can run on my old schedule, but only easy runs from 30 to 60 minutes. That's about all I can handle anyway as I still have some muscle pain even from those runs.

Also trying to try out some minimalist shoes (Vibram KSOs) as you need a lot of time to adapt so I thought the recovery weeks with not much running would be a good chance. They feel good to wear around the house and walking is fine, but running on hard surfaces feels very uncomfortable, and I can't get to any soft surfaces without going quite a way over hard ones. In retrospect would have been easier to do this in summer where I can see where I'm treading on morning runs.

Links
Socioeconomics. Neighbourhood social care in the Netherlands. Spain’s Happy Little Carless City.

Politics. Meet the Money Behind The Climate Denial Movement.

Articles. Irish is not public domain Elvish. Now, people mostly wear suits when they’re in trouble. Eliud Kipchoge makes history by running sub two-hour marathon .

Sci/Tech. Ocean cleanup device successfully collects plastic for first time. How my application ran away and called home from Redmond.

Random. Visualisation of slang words coming into and going out of use.

Pics. Space to roam.

Video. Subway seat to raise awareness of sexual harassment. Boy George on The A-Team.

< 10:18 | Me Mo Mingus >
Stars can frighten | 5 comments (5 topical, 0 hidden)
Good linkfarm by Scrymarch (4.00 / 1) #1 Wed Oct 16, 2019 at 09:25:33 PM EST
The carless city is great.

The climate change lobbying link is deeply depressing.

Iambic Web Certified

My swim coach agrees with Daniels by lm (4.00 / 1) #2 Thu Oct 17, 2019 at 09:13:13 PM EST
For context, he's a USAT certified triathlon coach. He's repeatedly told me that you don't need to run more than 15 miles at a time during your training to do well at a marathon. In running, and in swimming, he's a fan of shorter distances done more often. And, from the results I've seen in my own training, I think that's probably right.

Daniel's advice also dovetails with advice I've seen from a number of coaches. Most endurance athletes use a cake and icing approach where slow, easy distance is the bulk of training (the cake) while 10% or so is spent on speed work (the icing).

>>>

On Vibrams, yeah. Working up minimalist running slowly is important. Vibram's own studies shows that planar fasciaitis is a problem if you ramp up the distance too quickly

>>>

My favorite Joker is Jared Leto's from Suicide Squad. I think he alone got the thug bit right without making him into a god (Heath Ledger) or being overly camp (Jack Nicholson, Cesar Romero).

But the new movie looks interesting. Especially after SNL's send up.

https://www.indiewire.com/2019/10/joker-snl-grouch-skit-1202181124/


There is no more degenerate kind of state than that in which the richest are supposed to be the best.
Cicero, The Republic
I'm just a bit wary by TheophileEscargot (2.00 / 0) #3 Sat Oct 19, 2019 at 12:03:46 AM EST
Most of the reliable evidence on running seems to come from elite athletes running marathons or less. So they're not going to be on their feet for more than about two and a half hours anyway.

It feels like if you're going to be on your feet for five hours that ought to be in your training for a bit. But I have no evidence to back that up.

Also there seems to be no good evidence base for ultras. The ultra-runners at the office don't seem to bother with these long tapers and recovery periods they recommend for marathons. If you take three weeks off for a taper and three weeks to recover, and run a few ultras a year, that takes out a massive chunk of training time.
--
It is unlikely that the good of a snail should reside in its shell: so is it likely that the good of a man should?

[ Parent ]
I know a few ultra runners by lm (4.00 / 1) #4 Sun Oct 20, 2019 at 07:34:21 AM EST
They all agree with my swimming coach.

But that's all anecdotal.


There is no more degenerate kind of state than that in which the richest are supposed to be the best.
Cicero, The Republic
[ Parent ]
According to DC on the Joker by Orion Blastar (2.00 / 0) #5 Thu Nov 07, 2019 at 01:24:32 AM EST
they have three different Jokers in their universe. Arthur Fleck was just the first one who inspired the other two. But too old to be the Batman's Joker.

Joker always tried to be funny in the comics, everything was a joke to him.


"I drank what?" - Socrates after drinking the Conium
Stars can frighten | 5 comments (5 topical, 0 hidden)