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daily 07/25/2014

  • tags: faster

    • An aerobic profile involves identifying a vVO2 Max (velocity at VO2 Max) that represents the speed of running a race that lasts about 10 to 12 minutes.
    • Equally performing runners are assigned equal aerobic profiles, which means they would also have an identical pseudo VO2 Max but not necessarily the VO2 Max they would show in a laboratory test.
    • This way, each runner has a reference VDOT value: a single number that’s easy to work with when comparing performances.
    • intervals, threshold runs, and even easy long runs and marathon-pace runs are best performed at specific fractions (or percentages) of each runner’s VDOT.
    • VDOT reflects everything that an individual calls on to perform in a race.
    • In addition, the formulas associated with the development of the VDOT tables allow runners to identify the pace associated with a desired training intensity (such as •VO2 Max intervals, threshold, or marathon pace).
    • A VDOT value can be generated for virtually any performance over any race distance but is most desirable and accurate for races lasting from about three-and-a-half minutes to about three-and-a-half hours
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    • Charlie Strong says whenever he’s around his players as football season approaches, “It’s fourth-and-1 every day.”
    • The suit said Texas’ new $5 million man.
    • everything is earned.”
    • And then as soon as he sat down in front of whatever reporter(s) for the next interview, that road rage glare gave way to a Magic Johnson smile, the easy laugh, the charm.
    • (“I was a part of Florida-Georgia, but they tell me this one’s even bigger.”)
    • why he has recruits do up-downs at Texas camps (“I know they’re not ours, but if they’re going to spend the money to come to our camp, they’re going to get coached up, just as we coach our own players.”).
    • On why his players need to listen to him about everything from creating a closer team by living on campus to sitting in the first two rows of class with no hats, headphones or jewelry on: “A lot of kids are from a single-parent house, where that parent works, so they’ve raised themselves or think they have.
    • So when they’re placed in a disciplined environment, it can be hard for them to catch on.
    • I have been your age. You have not been my age. So listen. Don’t fight it. I’m not giving you bad advice. I’m trying to prepare you for later. So listen.’”
    • On what would make for a successful season, “A team that plays hard, plays with a lot of passion and excitement and is fun to watch.”
    • We’ll still be breaking them down at the start of fall camp, because there’s work to be done. But we’ll know when to pull off and get ‘em back.”
    • offensive lineman Rami Hammad fasting from sun up to sun down (not even water) from June 28 to July 28 because of his Muslim beliefs in observance of Ramadan
      • Who is Ravi?
    • We never questioned his religious beliefs. And whatever he’s needed to get done, he’s gotten done.”
    • all of whom want to reveal as little as possible outside their team and inner circle before returning to their football bunkers.
    • Strong has taken the electronic key card locks off the coaches’ offices so players can always come see him and hang out. It’s where Strong and strength coach Pat Moorer push players to new limits but also where Strong laughs and jokes with his guys.
    • two players questioned in connection with an alleged sexual assault. They are not suspended, just isolated with strength coach Pat Moorer, doing different workouts and not taking part in team activities and can become subject to more random drug tests.
    • When I recruit, I make three promises: One, that he will get a degree. Two, that he will play for championships and, three, that he will become a better man,” Strong said. “Everything we do is built around those three things.”
    • I was a part of two national championship teams at Florida, and we never talked about the number of wins or losses before those seasons,” Strong said. “We just got lost in the hard work. And that’s what we have to do here.”
    • Luis Suárez bit someone, then got shipped to Barcelona to team up with the best player in the world and the kid who’s supposed to take his place. Something something FC Bayern something Lewandowksi.
    • Suddenly, though, we’re looking at all this shit, and this shit looks weak. Suddenly, we’re shrugging. And that’s because Real Madrid trumped everyone with two major acquisitions: Bayern’s Toni Kroos, and AS Monaco’s James Rodríguez.
    • He’s a terrifying player, arrogant and direct on the ball, and can score and set up goals when he’s the focal point of the offense. It’s hard to imagine him as the focal point anything at Madrid, though, where he’ll be surrounded by guys like Cristiano Ronaldo and Gareth Bale and Karim Benzema and Luka Modrić and, of course, Kroos. We haven’t seen a lot of what Rodríguez can do when he’s Just a Guy, and that raises a couple questions.
    • There are probably only a few teams on
    • Daniels labeled these “pseudoV̇O2max” or “effective VO2max” values as VDOT values. According to Daniels, VDOT is a shortened form of V̇O2max, properly stated as “V-dot-O2max”.
    • With the result of a recent competition, a runner can find his or her VDOT value and determine an “equivalent performance” at a different race distance. Given that runners with identical VO2max values may have
    • At 65-79% of maximum heart rate (HRmax), this non-straining intensity is used for recovery runs, warm-up, cool-down and long runs. The primary purpose is to build a base for more intense workouts by strengthening the heart and increasing the muscles’ ability to use oxygen, and to recover between hard workouts. Daniels recommends that most training miles are performed in E pace.

       

      Typical E runs include continuous runs up to about an hour.

    • The pace is one at which the runner hopes to compete. The pace can be included in other programs for a more intense workout, especially if the runner feels fresh and there is enough time to recover afterwards.
    • M-runs are performed as continuous runs up to about two hours, or as long interval training.
    • The runner should be able to sustain this pace for up to 60 minutes during racing. Daniels describe this intensity as “comfortably hard”. In elite runners, the pace matches the half marathon one, while less trained runners will run at around 10k pace. Daniels points out the importance of keeping the given pace to reap the benefits of the training.
    • T runs are typically performed as continuous “tempo” runs for 20 minutes or more, or as “cruise” interval training with 3 to 10 long bouts of about 3 to 15 minutes each, having 20%-25% rest intervals in between.
    • ntensity at 98-100% HRmax. This intensity stresses the VO2max to raise the maximum oxygen uptake capacity. Since the pace is very intense, it can only be sustained for up to 12 minutes during racing.
    • The interval between each work bout should be a little less than the time of the work bout.
    • Optimum intervals are 3–5 minutes long. There is no benefit to exceeding 5 minutes at this pace, under Daniels’ theory, which means that despite the popularity of mile-repeats in many running groups, Daniels discourages them for people whose pace is slower than about 5:00/mile, preferring shorter intervals such as 1200 meters.
    • Repetition (R) pace[edit]

       

      R pace is very fast training aimed to improve speed and running economy. The training is performed as short interval training, with typically 200 m, 300 m, or 400 m work outs, with full recovery intervals in between. No more than 5% of the weekly miles should be R pace.

    • “I’ll fall back to Lydiard who learned that during aerobic base building it  is not good to ‘pull down the ph’ as he stated it. The reason is that a  large build up of lactic acid (lowering the ph in the cell) can destroy the  aerobic enzymes – not what you want during this period of training. We also  know from Lydiard that heavy anaerobic training cannot be sustained for long  periods of time so it’s better to only insert it at appropriate times.”
    • “…researchers discovered that the enzyme, glycogen synthase,   that turns carbohydrates from your food into glycogen for storage in your muscles is most active   immediately after exercise. If you ingest carbohydrates soon after exercise, your muscles store   two to three times as much glycogen than if you wait until you eat your post-workout meal, usually   two to three hours later.”
    • There are two segments in the digital camera market: people who just want to snap pictures, and professional photographers. Accordingly, many camera manufacturers have two “families” of product:
    • The Truck: If you want to explore — and live in — remote areas, you’ll need a tough truck. I won’t choose sides, but remember that today’s half-ton trucks are not nearly as rugged or as utilitarian as those used by our fathers and grandfathers.
    • Mickey Thompson ATZ or its newer cousin, the ATZ P3. They’re quiet on the highway and have never once left me stuck in clay, mud, snow, ice or on pit-run gravel.
    • If your budget allows, upgrade to quality shocks and struts. A simple aftermarket heavy duty option will increase longevity and ride quality. For those long, long drives down bumpy dirt roads.
    • Consumables: Your windshield is going to get awful dirty living out in the backcountry, so I always carry two jugs of bug wash to clean the mud off. That’s enough for two weeks of muddin’. I also carry a spare air filter, oil filter and enough oil to perform an oil change. A well-maintained vehicle will save you a lot of hassle in the long run and provides peace of mind when you’re a long way out.
    • and 20-feet of high-tensile towline
    • I’m usually not far from a meal, but bad days do happen. Staying hydrated and fed can make them a lot less bad.
    • Deet is also essential when working and living in the boreal forest — it’s the only thing that will keep the skeeters off.
    • If you’re near or in civilization or by a popular tourist destination, they really don’t like it when you sleep in your car.
    • In the summer, go with a lighter bag, and consider mosquito netting for your windos, as you’ll want to let some air circulate through the vehicle while you sleep, things can get pretty gross and muggy in a fully sealed vehicle for 8 hours.
    • Keep a dish basin and biodegradable soap and make sure to cook and clean up well away from where you plan to sleep. A tailgate with bacon grease on it is going to attract the wrong (probably ursine) crowd.
    • Or, check out this pressure shower from Nemo which efficiently sprays you clean and can do double duty washing dishes or dogs.
    • “I’ve witnessed a number of executions before and I’ve never seen anything like this,” Dale Baich, one of Wood’s attorneys, told the Washington Post. “Nor has an execution that I observed taken this long.” Other witnesses who were present offered similar reports. According to the Post, reporters for the Associated Press and the Arizona Republic said they saw Wood gasp more than 600 times before dying. Michael Kiefer, a reporter for the Arizona Republic who witnessed the execution, described what he saw as follows:
    • Not so, says the state. Wood was just sleeping. “I’m telling you he was snoring,” Stephanie Grisham, spokeswoman for the Arizona attorney general’s office, told the Washington Post. “There was no gasping or snorting. Nothing. He looked like he was asleep. This was my first execution and I have no reason to minimize this.” Grisham went on to tell BuzzFeed that the reporters and defense attorneys were making it all up: It was “[j]ust reporters and defense attorneys … saying that [there was gasping]. I encourage people to ask the family of the victims.” Charles Ryan, director of the Arizona Department of Corrections, also said in a statement Wednesday night that Wood did not suffer: “Throughout this execution, I conferred and collaborated with our IV team members and was assured unequivocally that the inmate was comatose and never in pain or distress,” Ryan said.
    • The American National Exhibition was ostensibly a cultural exchange program. The two countries publicly decided that the best way ease tensions (of which there were many) was to put on different exhibitions showing how each lived. The Soviets would bring an exhibition to New York in June of 1959, and the Americans would put on an exhibition in Moscow in July of the same year. This being the Cold War, each side also saw this as an opportunity to send plenty of spies to gather whatever intelligence they could.

Posted from Diigo. The rest of my favorite links are here.

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