Monday, May 22, 2017

Fwd: Telling it like it is . . .

John H wrote:

Chris Hedges has just come up with perhaps the best analogy to the situation in the United States today . . . and it's not encouraging.


Link to article:

Moody and Associates, Inc. Opportunity

---------- Forwarded message ----------
From: "Dave Johnson" <>

I have an opening for a Water Sampling Technician (Entry-Level) with Moody and Associates, Inc. in Houston, PA that I thought may interest you. If you'd like to proceed or learn more about this opportunity please follow the link below:
Moody and Associates, Inc.
  • Moody is seeking an entry-level Water Sampling Technician for our branch office in Houston, PA.
  • Primary responsibilities consist of collecting surface water flow data and data entry.
  • This position requires extensive physical activity and navigating rough, uneven terrain.
  • Field work is conducted throughout the year and includes working in a variety of weather conditions.
  • Candidates must be able and willing to work independently in the field in outdoors and rural areas.
Thanks for taking your time with this. If you feel this would be a better fit for someone you know please pass this message along.


Dave Johnson
1112 Montana Avenue
Santa Monica, CA 90403

Saturday, May 20, 2017

Welcome to the real world

Fwd: How to adapt your running pace on hills and in headwinds (real numbers!)

---------- Forwarded message ----------
From: "Mikael Eriksson" <>
Date: May 20, 2017 12:31 AM
Subject: How to adapt your running pace on hills and in headwinds (real numbers!)

I recently came across some very interesting findings that I wanted to share with you:

How running uphill and into headwinds affects the energy cost of running (ECOR). And more importantly, what does that mean for running pace.

What is the ideal pace change when some nasty race director puts a hill or a headwind in your way?

The data I'm about to share comes from white papers (here and here) published by Hans van Dijk and Ron van Megen. Hans is a scientist and retired professor from the Delft University of Technology and Ron is an engineer.

The pair has authored the book "The Secret of Running" which I just ordered and can't wait to sink my teeth into.

Running hills:

  • The (theoretical) energy cost of running increases by 4.5% per percent grade of the hill your running up.

  • This means that if your pace on flat ground is 5:00 / km (8 minute mile pace), and you come to a 3% hill (which isn't steep at all), your pace should become 5:41 / km (9:08 mile-pace). The math is (1 + 0.045 x 3) x 300 s/km = 341 s/km = 5:41 / km.

  • Hans and Ron tested the theoretical model in practice (see the white paper). They used the Stryd running power meter and could confirm these results. 

Running into headwinds

  • With wind the theoretical model gets much more complicated. The energy cost of running increases as the square of your running velocity plus the wind velocity. And what's more, the power required to overcome air resistance itself changes. See the white paper for more details. 

  • But as a practical application example, say you're running at 3:58 pace (6:23 mile-pace) in still conditions. And then you turn into a 15 km/h headwind (~9 mph). Your pace now should become 4:24 (or 7:04 mile pace). If you turn into a tailwind, you can increase your pace to 3:48 (6:06 pace) at the same energy cost of running (and same power). 

  • Again, Hans and Ron tested this in practice. In this case though, we need more testing to verify how accurate the model is. At the moment, running power meters don't take winds into account when calculating running power. At least Stryd doesn't, but they're working on it.

Wrap up

My guess is that although you decrease your running pace on hills and in headwinds, the changes you make are not this dramatic. I know that's the case for me at least. (Which is one of the reasons why I finally caved and ordered a Stryd unit for myself...)

My challenge to you is to try and think about these things on your next run. Slow down properly on hills and in headwinds. Try it out for size and see how it feels. Does it affect the overall quality of your run?

Now over to you, let me know how it goes!

Train smart,

Have you been staying on top of recent podcast episodes? Since my last email, the new episodes that have been released are listed below. You can listen to them or just read the shownotes here.

  • Open water swimming: training and racing tips with coach Brenton Ford | EP#18
  • Improve your triathlon running and give duathlons a go with Eric Schwartz | EP#19
  • Masters Athletes: How to minimize performance declines for the aging triathlete | EP#20
  • Mission "Grow Triathlon" with USAT president Barry Siff | EP#21
  • Performance nutrition for triathletes with Steph Saullo | EP#22
  • Run like sub-4 minute miler and pro triathlete Sean Jefferson | EP#23

And this coming week we have a couple of really great episodes coming out (aerodynamics and free speed on the bike with Nuno Prazeres, high-performance coaching with elite coach and USAT coach of the year 2016 Paulo Sousa), so do subscribe to the podcast on iTunes or your favorite podcast player app (I recommend Pocket Casts for Android users).  

Kylatie, 10 A 1, 00320 Helsinki, Finland

Thursday, May 18, 2017

Fwd: The 'Big Guns' are out against Trump

---------- Forwarded message ----------
From: John H

Jim Kavanagh, The Polemicist, one of the prescient bloggers around strikes once again with a post describing how the party bosses of both major parties (as well as their Israeli masters) are now leaving no stone unturned to somehow shove the Trumpster into the dumpster.  This will, of course, be a welcome relief to many of us should it occur; but it sets a very bad precedent because much of the push for this is apparently coming from the 'deep state' intelligence sector.  The rest of us will simply have to get used to saying President Pence; and it's not at all clear, to me at least, that this will be much of an improvement.



Now They're Really Gunning for Trump

Monday, May 15, 2017

Fwd: Special Community Meeting Regarding The Pittsburgh Water & Sewer Authority (PWSA)

Please Join the Hill District Consensus Group 

THIS Wednesday, May 17th

For a Special Community Meeting Regarding

The Pittsburgh Water & Sewer Authority (PWSA)

Problematic & Water Crisis for

Renters and Homeowners in Pittsburgh

Where: Main Hill House Association, Floor 2

Time: 6-8pm (Doors open at 5:30pm)

Special Guest

 Dan Kusbit and Jann Chirdon Representative Speakers

On Behalf of Chelsa Wagner, Allegheny County Controller


Don Driscoll, Community Justice Project Legal Representative

Please RSVP by replying to this email so we can ensure that there is enough room for everyone. 
Forward and share with everyone!!

~Human Rights Partnerships~

Northside Coalition for Fair Housing, Pittsburghers for Public Transit, Human Rights City Alliance Group, Hazelwood Tenant, Council, Homes for All, Action United, the University of Pittsburgh Department of Sociology.

Fwd: I Stopped Working Out Daily. Here’s What Happened.

---------- Forwarded message ----------
From: "Darius Foroux" <>
Date: May 15, 2017 12:03 PM
Subject: I Stopped Working Out Daily. Here's What Happened.
To: <>

Hey, how are you? I'm sitting in my backyard in the sun writing this email. I just came back from the gym. I love spring time.

If you're a longtime reader of this newsletter, you might remember an article I published a while back about daily exercise.

Well, I screwed up. I stopped. Want to know what happened next? Read this article (I also published a new podcast episode about it, the link is at the bottom). Enjoy!

I Stopped Working Out Daily. Here's What Happened.

Read this on

For the past three years, I've been setting a yearly focus for my life. In 2014, I wanted to work abroad and travel as much as I could. In 2015, I wanted to read more than 100 books in a year. And in 2016, I wanted to work out every day of the year.

I've done those things. I love setting a yearly focus because it gives you a clear idea of what you want to do with your time. You'll be surprised what you can do in a year if you put your mind to it.

This year, my focus is to write more books (even tough it's not going great, I'm still working on that). But at the same time, I also don't want to stop reading and working out. 

However, that's sometimes more complicated than it sounds. In January of this year, I got the flu. And when I came back to our family business, I underestimated how much work I had to catch up with. I also wanted to keep creating new content for my blog and online courses.

I thought to myself: "I can't do everything, so I'm going to cut back on daily exercise."


Here's what happened.

  • Instead of daily exercise, I went to the gym 2–3 times a week. And I ran once a week. (this was by the end of January)
  • For the first few weeks, nothing was wrong, and I felt good. I was also productive.
  • But by the end of February, that changed. I started feeling tired by the end of the day. Something that never happens to me.
  • I also started writing less. I had a big buffer of articles, so I did post 2 articles a week.
  • By March, I was at a productivity low. Fortunately, I always stick to my productivity system. I managed to get the minimum amount of work that's necessary done. But I stopped creating.
  • I started watching Netflix in the evening. I even watched an episode of a TV show called 12 Monkeys. It was complete shit. I much more prefer to read a book before bedtime.
  • So I got frustrated that I wasted my time.
  • And when I'm frustrated, I start journaling and reflecting more.
  • I looked at my habits. And I noticed I felt tired and got less work done.
  • Why? The answer was: EXERCISE.
  • Actually, a lack of it.
  • By April, I shifted my focus again: Get back in shape.

So that's what I'm doing now. And if you want to get in shape too, it's important to understand what you're aiming for. For instance, I'm 6"3 and 181 pounds. But that doesn't mean anything.

Most common measures like the BMI are pretty useless because they don't say anything about your strength. To be honest, I don't care about measures or even my exact fat percentage. Instead, I look at my fitness and how it impacts my daily life.

I want to:

  • Run 10K without stopping for rest.
  • Deadlift, squat, and bench press my body weight at least 8 times.
  • And do at least 12 pull-ups.

What's that based on? My body and experience. In fitness, there's no general rule. You must find your own goal. To me, a person should be able to at least lift or push the same amount as their body weight.

That helps you to function properly in daily life. When you're in good shape, you'll have more energy and focus.

Want to find your fitness goal?

Read books about fitness and health, watch YouTube videos, talk to experts, and then create a program that's for you—not a 21-year-old body builder. Also, you don't have to lift weights. Find something you enjoy and challenges you physically at the same time.

The cold reality is that if you don't use your strength and stamina, you lose it. But that doesn't mean you should neglect it. The same analogy that Zig Ziglar once used to stress the importance of motivation applies here:

"People often say that motivation doesn't last. Well, neither does bathing — that's why we recommend it daily."

So if you're not working out every day, you're not doing yourself a favor. The quality of life decreases when you stop working out. And stop looking for silver bullets to feel better. I know, it's not advice most of us like to hear. Exercising is hard. But that's the whole point!

The easiest solution for a good life is right at your disposal: Your body. Build it.

Listen To My 5 Tips For More Effective Strength Training

If you want to dig deeper into this subject, listen to my latest podcast episode.

You'll learn:

  1. What effective strength training means
  2. How you can prioritize exercise
  3. Where and how you can educate yourself about fitness
  4. How to set goals for fitness
  5. Why diet is more important than working out

Listen to the episode.

As always, thanks for reading and listening! I hope you found it useful. Talk to you next week.

Stay smart,

Don't want to receive my practical articles in your inbox? Unsubscribe or Update.

Fwd: Perhaps it's time . . .

We need e & c in place of Prozac and Xanax

---------- Forwarded message ----------
From: John H

Perhaps it's time that we completely rethink our entire medical system – not just single-payer Medicare for all instead of big pharma and big insurance based platforms – but completely upend the entire the structure to the point where we recognize the inherent value of medicinals found in nature rather than simply relying on the 'integrity' and 'honesty' of the pharmaceutical industry and their medical cohorts to provide adequate treatments for our ills.  This is not as off-the-wall as it might first sound.  More and more research is confirming that many of the plant-based medicinals which have been utilized for centuries are just as and, in many cases, more effective than the concoctions developed by the drug industry and prescribed by physicians.  Not only are many of these so-called natural drugs more effective than their commercial counterparts, they are also safer for long-term use – and even, as the attached article explains, less addictive.  This would, of course, disrupt the fabulously financially rewarding for those involved in the never-ending pursuit of such 'illegal' drugs including CIA drug smuggling used to support illegal operations in foreign countries, not to mention the financial incentives for the private prison industry.


Saturday, May 13, 2017

Fwd: Can it get any worse?

---------- Forwarded message ----------
From: John H

Attached are two articles discussing the current state of affairs and how it got this way.  I know that some of you will find the conclusions of the second to be distasteful, but sometimes the truth hurts and justifiably so.


Happy Mothers' Day!



Deplorability Now
Audacity of Sleeze

On the road, again

Thursday, May 11, 2017

Fwd: Find Out Why The New LIFE™ Rescue Tube Is Superior! Watch Now!

---------- Forwarded message ----------
From: "" <>
Date: May 11, 2017 9:05 AM
Subject: Find Out Why The New LIFE™ Rescue Tube Is Superior! Watch Now!
To: <>

This race demonstrates the superior speed of the new LIFE™ Rescue Tube compared to the old rescue tube
Learn More
Demonstrating the Surf Paddle™ Approach with the LIFE™ Rescue Tube
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Demonstration of the Deep Roll™ Maneuver using the LIFE™ Rescue Tube
Learn More
Comparing The Old Rescue Tube With The New LIFE™ Rescue Tube
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To see videos of the LIFE™ Rescue Tube in action click here!
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