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

---------- Forwarded message ----------
From: "Mikael Eriksson" <mikael@scientifictriathlon.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. 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, Mikael PS. 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

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.

John

Article:

• Now They're Really Gunning for Trump

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" <darius@dariusforoux.com>
Date: May 15, 2017 12:03 PM
Subject: I Stopped Working Out Daily. Here's What Happened.
To: <mark@rauterkus.com>
Cc:

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 DariusForoux.com 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." BIG MISTAKE 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: What effective strength training means How you can prioritize exercise Where and how you can educate yourself about fitness How to set goals for fitness 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, Darius Don't want to receive my practical articles in your inbox? Unsubscribe or Update.

Fwd: Perhaps it's time . . .

Article:

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.

John

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!

 

John

Links

Deplorability Now

Audacity of Sleeze

On the road, again

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

---------- Forwarded message ----------
From: "eLifeguard.com" <info@elifeguard.com>
Date: May 11, 2017 9:05 AM
Subject: Find Out Why The New LIFE™ Rescue Tube Is Superior! Watch Now!
To: <mark.rauterkus@gmail.com>
Cc:

MEN WOMEN RESCUE EQUIPMENT PERSONAL EQUIPMENT FACILITY EQUIPMENT SALE     REINVENTED     SHOP LIFE™ TUBES SHOP SALE ITEMS     7 SECONDS COULD BE THE DIFFERENCE BETWEEN LIFE™ AND DEATH!         This race demonstrates the superior speed of the new LIFE™ Rescue Tube compared to the old rescue tube     Learn More     SURF PADDLE™ APPROACH Demonstrating the Surf Paddle™ Approach with the LIFE™ Rescue Tube     Learn More     DEEP ROLL™ Demonstration of the Deep Roll™ Maneuver using the LIFE™ Rescue Tube     Learn More     HOW TO MAKE A 54 SECOND LIFEGUARD RESCUE IN 27 SECONDS         Comparing The Old Rescue Tube With The New LIFE™ Rescue Tube     Learn More     To see videos of the LIFE™ Rescue Tube in action click here!

This email was sent to mark.rauterkus@gmail.com why did I get this?      unsubscribe from this list      update subscription preferences eLifeguard.com · 265 Barnes Blvd · Rockledge · Florida · 32955 http://www.elifeguard.com Click here to view the online version.

--UNSUBSCRIBE_ALT--

                    
                    
                    
                    

Fwd: The #1 Reason Why Kids Quit Sports

Kids drop out of sports for lots of different reasons, but there is one factor that dramatically increases a child's "stick rate" in a sport. The theory is laid out here. Just scroll down the page a little and look for the sentence: It's the "secret sauce". The answer might surprise you… Stand Out, Ben Baker

 

9120 Double Diamond Pkwy #3303
Reno NV 89521

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Ta.


Mark Rauterkus       Mark.Rauterkus@gmail.com
Swimming and Water Polo Coach, Schenley High School, Pittsburgh, PA
http://CLOH.wikia.com
412 298 3432 = cell

Conference reality

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Ta.
 
 
Mark Rauterkus       Mark@Rauterkus.com
PPS Summer Dreamers' Swim & Water Polo Camp Executive Coach

Varsity Boys Swim Coach, Pittsburgh Obama Academy

Recent Head Water Polo Coach, Carnegie Mellon University Women's Club Team
Pittsburgh Combined Water Polo Team

http://CLOH.org

412 298 3432 = cell

Disney, come on now.

Fwd: It's in the air

---------- Forwarded

From: John H

It's in the air, it's in the water – cancer that is; but what we don't have these days is the money to pay for treatment, at least that's what they keep telling us.  Attached is an excellent article from The Nation dealing with Modern Money Theory (don't worry, it's easy to read) and two charts that should concern us all – at least those of us who live in the Ohio-Mississippi river basins.

John

Links

• Cancer by state
• The rock star appeal of modern money

Fwd: Why I’m running for Senate with Brand New Congress

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

I don't often shill for candidates, but this year two groups, Justice Democrats and Brand New Congress, have joined forces to find and fund progressive candidates for office between now and 2020 and beyond.  This, in my opinion is an extremely worthwhile and important movement and well deserves our financial support if at all possible – whether or not the particular candidate is running in your district or your state.  Each of the candidates running under the JD-BNC commitment foreswear taking money from large corporate interests which means that we, the people, will have to provide the necessary time, talent and treasure to get them elected.  Now is the time for us all to do our parts.

 

If you object to receiving this message please let me know and I will no longer include you in anything of this nature.

 

John

 

From: Paula Jean Swearengin [mailto:paula-swearengin@brandnewcongress.org]
Sent: Tuesday, May 9, 2017 12:18 PM 

 

 

John --

My name is Paula Jean Swearengin. I was born in West Virginia, a coal miner's daughter and granddaughter. My stepdad was in the coal mines. My uncles were in the coal mines.  As a little girl, I was proud of my coal heritage. I was proud to know that America was built on the backs of West Virginians and by families like mine.

But times have changed, and now my eyes are open. For far too long, West Virginia has been told we need to choose between clean water and jobs -- I'm here to put an end to that myth. That's why I'm running for US Senate to create a Brand New Congress and put Joe Manchin out of a job.

This won't be an easy fight and I'm going to need your help. Can you put up $27 today to show my opponent we're done with corporate cronies?

My state can't afford six more years of the rudderless leadership Senator Manchin is providing. His cozy relationship with mining bosses and corporations is going to lead to more suffering like my family has endured. It will lead to more grandfathers lost to black lung, more uncles with heart disease, more children struggling with cancer -- and no access to health care. Senator Manchin lacks the vision to see the coal industry is dying. It's time to invest in new industries with clean, safe jobs for all.

From Tennessee through West Virginia and all the way to Pennsylvania Appalachia is struggling, and leaders like Joe Manchin are content to stand idly by while the jobs dry up, leaving whole towns in the dust.

These last few months I found myself wondering: Why is Joe Manchin cozying up to the people trying to gut Medicaid coverage for his state instead of fighting to make sure coal miners don't lose their health care? I bet the answer lies in over $330,000 he got from drug makers and insurance companies.

Well I'm not like Joe. I can't turn a blind eye to the stagnation in our state and I can't be bought. I'll push for investments in infrastructure and new energy -- industries that bring in good jobs and fair wages. I will fight against Trumpcare because I won't allow our people fall through the cracks of America's broken health care system. I will fight for Medicare for All. I want the people of West Virginia to have the future we deserve. The future we've paid for with generations of hard work and sacrifice.

Can you donate $27 to give my campaign team the resources we need to win?

I tried to work with Senator Manchin as a concerned citizen. I wrote, I called, I went to his town halls. A lot of us did, but he blew us off.

I got tired of our concerns being ignored, and I decided it's time to stop playing by their rules. It's time to change the game. I'm running for Senate to do something Manchin won't -- represent you. I believe in West Virginia and I think it's worth investing in.

Like every Brand New Congress candidate, you have my word that I will never take a dime from special interests groups or lobbyists. My campaign will be fueled entirely by small dollar donors like you. I'm ready to go to the US Senate and show America what Appalachians are made of.

As someone who has donated to Brand New Congress in the past, I'm asking you to give me a fighting chance to take down Manchin. He's got millions of dollars from a handful of people so I'm going to need a handful of dollars from millions of people.

Your $27 donation today can help my campaign get access to the tools we need, like the voter file, to get us started on the right foot.

When I confronted my legislators at town halls for being on the take from coal companies instead of investing in new industries that could provide better, safer jobs, I received death threats from folks who the coal companies had spread their lies and propaganda to. But they found out that Appalachian women don't scare so easily. If you help me get elected, I will never back down from anyone in power -- I will take your fight to them.

I believe in a West Virginia where good jobs don't have to come at the cost of clean water. I know Appalachians are determined, hard working and smart. And when we band together, there's nothing we can't accomplish. I'm ready to stand up for you and your family to deliver the prosperous, healthy future we all deserve.

Will you stand with me? Help us raise $25K to purchase the voter file and campaign materials to get started. If everyone reading this gave $27 today, we'd have enough to launch my campaign and the next 8 Brand New Congress candidates right behind me.

I am honored to join candidates across America to create a Brand New Congress, and I believe in the vision of a corruption-free Congress that works for all Americans. I believe that when we go into Congress together, we can do more than fight for what's right -- we can turn what is right into law. All my life, I have fought for the rights and opportunities of every West Virginian and now, I'm ready to take the fight to Washington. This isn't about me and it's not just about West Virginia -- this is about all of us. We built this nation, now it's time to invest in ourselves. This is our time.

In solidarity,

Paula Jean Swearengin
Brand New Congress Candidate for Senate, West Virginia

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   Support Brand New Congress   

©2017 Brand New Congress. All rights reserved. PA 15210, United States

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Ta.
 
 
Mark Rauterkus       Mark@Rauterkus.com
PPS Summer Dreamers' Swim & Water Polo Camp Executive Coach

Varsity Boys Swim Coach, Pittsburgh Obama Academy

Recent Head Water Polo Coach, Carnegie Mellon University Women's Club Team
Pittsburgh Combined Water Polo Team

http://CLOH.org

412 298 3432 = cell

Because Will, our water polo friend, is going to move to Yale for Grad School

Online Travel Guide for Journalists (ebook)

The Committee to Protect Journalists aims to share this resource. This is not an easy time for journalists all over the world, with the discoveries of surveillance on citizens, which includes journalists and their sources.

https://www.vpnmentor.com/blog/online-privacy-journalists/

Big news! See my Facebook page for more insights.

Lifeguard class, next victim