Monday, May 22, 2017
From: "Dave Johnson" <firstname.lastname@example.org>
Hi, 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.
1112 Montana Avenue
Santa Monica, CA 90403
Saturday, May 20, 2017
From: "Mikael Eriksson" <email@example.com>
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.
- 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.
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!
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).
Thursday, May 18, 2017
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.
Monday, May 15, 2017
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)
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.
From: "Darius Foroux" <firstname.lastname@example.org>
Date: May 15, 2017 12:03 PM
Subject: I Stopped Working Out Daily. Here's What Happened.
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
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!
Thursday, May 11, 2017
From: "eLifeguard.com" <email@example.com>
Date: May 11, 2017 9:05 AM
Subject: Find Out Why The New LIFE™ Rescue Tube Is Superior! Watch Now!