Running

The library has come through for me big time this year. I continue to exploit its online services to check the stacks, make requests and then just go pick up my books. Last time, I mentioned requesting that they purchase Strange Attractors, a new graphic novel by Charles Soule, and the book finally came in this week. The library also serves as my version of Netflix, as the wife and I have been catching up on TV shows like Person of Interest and Wonderfalls. Meanwhile, I've been reading parenting books and thinning out my monthly comic book purchases. Let's get to all the gory details. Civil War Reading List Yeah, no. Unlisted Reading List After going a bit overboard on bringing home books from the library, I've tried to dial back how many books I request at a time. I had to return the Jack London and Philip K. Dick collection before finishing them. I just re-borrowed the London book, but in the meantime I read a very enjoyable parenting memoir. Drew Magary is a foul-mouthed, smart-aleck columnist for websites like Deadspin and Gawker, as well as GQ magazine, and the author of Men With Balls and Postmortal. In his recently released memoir, Someone Could Get Hurt, his touchstone humor and propensity to use ALL CAPS are in full bloom, as he illustrates his argument why he's a terrible parent. However, interspersed with these tales of child-rearing gone diaper-explodingly wrong, he manages several heartwarming sentiments that make you realize why parenting is worth all the mishaps. It was a perfect read for this dad-to-be, but I'm sure seasoned veterans will find it enjoyable as well. Comic Book Pull List Two miniseries I was following ended earlier this month and another is due to finish up next week. Those three subtractions — Daredevil: End of Days, Fashion Beast and Masks — will bring my average weekly comic expenditure closer to my goal of $10. The financial burden of fanboyism ... I've only read the first few pages of Strange Attractors so far, but it's already got my interest, unlike Dobson, seen to the left, using the book as a pillow. I also recently borrowed the first volume of Matt Fraction's Hawkguy Hawkeye series. It's so damned funny. I highly recommend it. In anticipation of seeing Man of Steel one of these days, I've requested a spate of Superman books from the library. Find out next time whether they were worth the read. All right, teammates, your turn! What have you been reading? Any good summer reads to recommend?

Via well-respected economist Duncan Black thinks the whole NSA spying scandal is too firmly entrenched into Washington politics to dislodge:...my basic belief is that aside from civil liberties issues, the security/surveillance state industry is just a giant grift, a big scam there to enrich certain communities in Northern Virginia. That it is a net good is bullshit, that it makes us "safe" is bullshit, and that "making us safe," as opposed to perpetuating its own existence and fattening the wallets of its members and those that play along, has much to with anything that goes on is bullshit.I'm sure the Men in Black could pay me a visit and convince me otherwise. What do I know? There are known unknowns and unknown unknowns, and I can't claim knowledge of any of them. Much of what is "intelligence work" is boring, and stuff produced from that work is probably useful and the people who do it are probably doing good work for good reasons. But the unholy alliances with big businesses and third party contractors and the empire of well-paid informants and agents is just bullshit in which everyone takes their cut of your money.Mr. Black's post was followed later by this one, called Deep Thought, which really gives me pause:There's no reason to be concerned about an agency with a director who feels free to lie under oath.

9.69? 9.58? 9.63? Those three numbers can mean only one thing… Usain Bolt and the greatest 3 races we have seen in this lifetime. No argument there, though some may argue the 9.79 back in 1988 was THE greatest.  Another post, another time for that discussion.  Onto the research paper… A Kinematics Analysis of the 3 Best 100 M Performances A Kinematics Analysis Of Three Best 100 M Performances Ever was researched and written by Mackala “Chris” Krzysztof and Antti Mero, and published in the Journal of Human Kinetics volume 36/2013, 149-160, Section III – Sports Training. (link to download the full PDF below) In the last four years Usain Bolt improved the world record in the 100 m sprint three times, from 9.74 sec to 9.58. Over the last 40 years this record has been revised up to thirteen times from 9.95 sec to 9.58. The improvement equals 0.37 sec (from 1968 to 2009) which is an increase in performance of 3.72%. By comparison, during the same time period, the 200 m world record was revised six times from 19.83 sec to 19.19 what amounts to 3.33 %. Sprinting speed is defined with the frequency and the length of strides 2001. These parameters are mutually dependant with their optimal ratio enabling maximal sprinting speed. The increase of speed can be achieved by increased length or frequency of strides. The increase of both parameters simultaneously is quite difficult due to mutual dependency. Therefore an increase in one factor will result in an improvement in sprint velocity,  as long as the other factor does not undergo a proportionately similar or larger decrease). Increased frequency results in shorter stride length and vice versa. Therefore the increase in stride length must be directly proportional with the decrease of stride frequency, especially at the beginning of the race – the initial acceleration phase. This relationship is individually conditioned with the processes of neuro-muscular regulation of movement, morphological characteristics, motor abilities and energy substrates. The purpose of this investigation was to compare and determine the relevance of the morphological characteristics and variability of running speed parameters (stride length and stride frequency) between Usain Bolt’s three best 100 m performances. Based on this, an attempt was made to define which factors determine the performance of Usain Bolt’s sprint and, therefore, distinguish him from other sprinters. Conclusions Bolt’s anthropometric advantage (body height and lower limbs length) is not questionable and it is one of the factors that makes him faster than the rest of the finalists of each of the three discussed sprinting events. Additionally, Bolt’s almost 20 cm longer stride presents an important benefit in the latter part of the race. Despite these factors, he is probably able to strike the ground more forcefully than other sprinters, relatively to their body mass and, therefore, he might maximize the time of the contact with the ground and apply the same force over this period of time. This ability, combined with longer stride, allows him to reach very high running speed – over 12 m/s (12.05 -12.34 m/s) in some 10 m sections of his three 100 m performances. Analysis of the obtained results of this particular sprinter may be of great importance for trainers and coaches as it implies work on stride frequency (SF) in order to reach a higher value of maximal sprinting speed. Therefore, it is noteworthy that the main focus should be on the optimal interaction between stride length and stride frequency. Click here for the full research paper. (PDF, 568 Kb) Thanks to Chris Mackala for using and crediting my research in this paper. Copyright © 2012 by Speedendurance.com. All Rights Reserved. Speedendurance.com is on Facebook. Visit: Most Popular articles for 2011: 400 meter Training and Racing: 400 meter training from Supertraining 400 meter training workouts the 6×200 meters 400 & 800 meter train

While I slowly write my race report, I'd like to share the many photos I took along the way with my iPhone 5. Back on my birthday, I received a waterproof case from my family which was the perfect piece of "gear" for my journey through the West Virginia wilderness. Oh yea, I finished in 10hrs, 25min. Race Report coming soon. Little tidbit: over 3300 feet of elevation climb in the first 19.7 miles. That's 11 football fields. :-) Until the report, enjoy the photos.Click here (not Facebook, so everyone should be able to view)

I got pummeled again today. Seems like Mondays are the worst. After a long weekend of not demoralizing someone, he has to come back and pound on me. I’ve lost all motivation for anything. My chest pain is back. My shoulders ache. I have a hard time swallowing now. I wish I could find another place to work but I can’t. I’m stuck. I hate my life.

While I've been getting more minimalist with each passing day, choosing mostly to run in thin huaraches, I definitely think there's a time and a place for full coverage. Most especially in cold weather and in the gym. In those cases where I need full coverage and perhaps am not in the mood for any of my toe shoes, I've typically reached for the Inov-8 Bare X 200. But as one of the commenters on that previous review pointed out, the Bare X 200 is not specifically a CrossFit shoe. It's a point to which I would object, as there is a difference between how a shoe (or any product, really) is marketed/positioned and whether it's actually effective in a given situation. Most of the time when I have the Bare X 200s on, it's for CrossFit as opposed to running. Yet, he has a point. If a shoe Inov-8 built and positioned carefully for running works so well for CrossFit, then what about an Inov-8 shoe that is specifically positioned as a CrossFit shoe? You'd end up with the Bare-XF 260. Let's see how closely Inov-8's vision for CrossFit matches up with the reality. Full story »

June started off well, but then went straight off a cliff. Running dissolved into the abyss. Workouts transmogrified into championship-caliber couch surfing. Hopes of my fortune shifting upon the receipt of a pull-up bar as a birthday gift turned to ash when the contraption wouldn't fit in any of our antique doorways. Instead of spending the weekend on a pull-up and chin-up binge, there was an onslaught of heavy foods, dessert, beers and even a shot of Irish whisky as if this were the birthday celebrations of yore. As a sharp contrast to my bacchanalian pursuits over the weekend, my old friend Martini was running his first 100-mile race, finishing in 30-some hours. If that doesn't make you feel like slug, I don't know what will. Like the majority of this month, the weekend was devoid of exercise. Progress has regressed. Healthy behavior ist nicht. But like most of this year, I'm following a great month of running with a bad one. The cycle continues. And so let's back it up a bit. As you all know, but clearly ignored, my birthday was Friday. Thursday, Mrs. Viper and I took the day off work to visit the Cleveland Museum of Art, and then we got dinner at a local Mexican restaurant. It was nice to get to spend a whole day together without any other obligations. Friday, I went to work and then wondered what the hell I was doing at work on my birthday, so I took the afternoon off and spent it trying (and failing) to get my car to pass E-Check. It's at the mechanic getting a new exhaust pipe, and there goes my birthday money. After a frustrating day, the wife and I enjoyed take-out burgers from Swenson's and decadent desserts from a specialty grocer, where I also got a growler of ReHive Ale to wash away the aggravation. Saturday was a day of errands and chores while Mrs. Viper was at work. I went to the library, got my hair cut, picked up Father's Day gifts and wrapping paper, bought coffee beans and cleaned up around the house a little before we met my family for dinner at the bar of my youth. They had my old favorite Ommegang Rare Vos on tap, and I got to spin the wheel for a random shot as my free birthday drink. I got lucky with Jameson, rather than something like the Sweaty Mexican I got for my 21st birthday spin. My lovely wife played designated driver. Sunday was time for the in-laws, where we finished up our poor eating weekend with fried chicken and pie. Mrs. Viper and I returned home to relax the evening away on the couch watching TV while I tried (and failed) to finish off the growler. We were both feeling the need to get back to exercising. Today I'm researching DIY options for installing a pull-up bar in my basement. Any suggestions are welcome.

I wish I could push a rewind button and go back and replay my friends’ wedding on Saturday night over and over again. I think it was the most fun I’ve had at a wedding ever. Jon and Sarah are two of my very best friends. I’ve known Jon since pretty much our first week of college at Maryland. And I’ve known Sarah since my sophomore year and her freshman year when we lived on the same dorm floor. They’ve been together close to seven years now, so we’d been looking forward to this wedding for a long, long time. And Saturday was pretty much perfect. Since I was a bridesmaid, I got to the hotel to get ready around 10 a.m. The girls spent the morning relaxing, getting all dolled up and jamming to Pandora. Eventually 6:30 p.m. rolled around and it was go time. There were definitely a lot of nerves flying around in the back room as we all waited to walk down the aisle, but the bridal party was such a good group, we spent the whole time laughing and joking around. The wedding planner had to keep telling us to keep it down. The ceremony itself seemed to go by in the blink of an eye, but it was full of sweet moments. Jon started crying as soon as he saw Sarah and the vows Jon wrote made everyone else cry. We watched them read and sign their ketubah (why does Google always list multiple spellings for words from Hebrew…apologizes if I butcher any of them.), exchange rings and then boom Jon was kissing the bride and we were processing out of the ceremony, and they were officially married. The rest of the guests went to cocktail hour, and we did pictures, and then we were being announced for the reception. I was partnered with one of my good friends, Greg, and we were scheming up a fun entrance, but my dress didn’t have a ton of stretch in the skirt, so it made our original plan impossible, so Greg just ended up carrying in me in and spinning me around before setting me back down on the floor. We had the traditional first dance, father-daughter dance and mother-son dance and then it was party time. Sarah and Jon had an amazing band, and I think I sat down for about five minutes all night to take a bite of crab cake. Otherwise it was dancing all night long. I kicked off my shoes almost immediately, but my feet were still sore the next day from all the dancing. Toward the end of the night, I was at the bar pounding my millionth glass of water, when Greg came up to me with a bunch of rose petals in his hand. I remember being like, “Greg why do you have those!? They are for when Jon and Sarah leave!” And then I looked at my phone and realized it was 11:55 and the party was pretty much over. I have no idea how four hours of dancing felt like two minutes. I wish the band would have played longer because I know we would have been happy to dance the night away. Instead, we rallied the troops and headed to a bar a few blocks up the road with rooftop patio. I rarely have energy after weddings for an actual after party, but we were all having such a good time, we didn’t want the party to end. I think I finally collapsed into the bed I was sharing at the hotel around 3:30 in the morning. I had been up since 6:30 Saturday morning so needless to say I was beyond exhausted. Yet somehow I managed to spring out of bed at 8 a.m. on Sunday to make it to the post-wedding brunch. Don’t ask me how. When I finally got back to my house Sunday afternoon, I crashed hard. Waking up this morning, I couldn’t believe that wedding weekend was over. It was the perfect weekend — all my favorite people together in one place, for a perfect party, celebrating two of my very best friends. The post My Best Friends’ Wedding appeared first on Jess Runs.

We’re delighted to announce this week's winners of The Great Bugathon Giveaway! This week you had the chance to win a selection of Maxifuel products, including a rucksack, water bottle, shaker, and a variety of gels, powders, and shakes.The lucky bug winner is... Poppy272 logs 25 lucky Bugs have won one of our very own bugdanas! Whether you use this incredibly versatile bit of kit as a hairband, headband, wristband, mask, or a neckerchief, you’ll be able to stand out from the crowd and connect with your fellow Bugs! Check below to see if you’ve won! Bugdana winners! 1. madmum41 2. Spudz 3. Mole88 4. MakingaComeback 5. frebeeb 6. rayl 7. JustMe 8. surftiger 9. mickeboy 10. Wags 11. jane-rackstraw 12. ANITA51 13. S_L_O 14. rob-k 15. anika 16. MRSJT 17. celticjimmy 18. aphonos 19. eejit1 20. VincentWadey 21. RobSharkey 22. babst 23. linnyc 24. Sammie10457 25. weerdboil Congrats to all of the above! If you haven’t been lucky this week, don’t worry – we have hundreds more top prizes to giveaway. This week, as well as the chance to win one of 25 bugdanas, you could win a pair of Mizuno Wave Rider 16's! And to qualify for the stunning star prize -- a running holiday in the Algarve – simply log 15 runs in total over the course of the competition. Please see terms and conditions. Every time you go for a run, simply log your miles, add to the total – and win prizes! Prizes will be sent out on completion of The Great Bugathon Giveaway competition. More from The Running Bug Running Discussion Forum Running Injury Advice Food, Nutrition & Weight Loss Running Training Tips, Tools & Plans Join the conversation in our buzzing forums. Over 100,000 runners are already talking! Avoid running injuries by following our advice on how to prepare your body for running. Running to lose weight? Get your diet right to shed pounds and enjoy running. Training advice, free training tools and loads more training plans for runners. New to the Running Bug? We're the online community for runners with over 125,000 members! Join today - it's free and easy - and you'll get access to all our running events, training schedules and advice, shop, groups, blogs and forums. You will also be able to share and communicate with the running community in bugmiles and the great debate. JOIN THE RUNNING BUG HERE! It's free and takes just 30 seconds.

My water garden, image credit Gary Red water lily and parrot's feather, image credit Gary My water garden has existed for some 15 years and been a great source of pleasure for what I consider to be rather minimal work. The bride and I did it all ourselves. Of course, the cats have always been fascinated with it. For example, they typically ignore their water dishes and make a beeline to the water to drink there. The past couple days has brought something entirely new, however: two of the cats have discovered the frogs that live there. Specifically, Tizzy was spotted running across the yard with a frog dangling from her mouth. We captured her and salvaged the apparently dead frog...only to see it swim away when we put it back in the water. But last night's encounter takes the cake. We were watching Mad Men when suddenly Ca Beere tore across the great room and pounced on a frog. Yes, a frog. In the house. One of the kitties must have captured it, brought it inside, and lost it there...until the Ca Beere (re)capture. Again, the amphibian was successfully rescued and deposited back into the water garden. Which also brings to mind the question as to why these two cats did not suddenly become princesses after having kissed a frog. I guess sometimes a frog is just a frog, not a prince. +++++++++++++++Please, no comments about this being an object lesson on why cats should not be permitted to roam. I get it!