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Archive for March, 2015

Running Philosophies

March 13th, 2015

Finding running advice online is tough, fortunately there are many great books on the subject. Here are a collection of quotes and sources that influence my running philosophies.

Keep it frequent. Keep it consistent.

“How often you work out is the most basic element of training for long-distance [events] … consistent frequency throughout the year is the most effective way to maintain fitness” – Going Long (37)

“inconsistency in training makes for a never-ending struggle to maintain … fitness” – Hansons Marathon Method (12)

Run at least 30 minutes. Get used to running frequently, then extend these short runs later in the season.

“Even a 25-minute run is better than forgoing a workout altogether” – Hansons Marathon Method (110)

“I suggest a minimum of 30 minutes for most [easy] runs; the stress isn’t great, and the benefits are substantial.” – Daniel’s Running Formula (98)

Long runs start at 90 minutes. Be careful exceeding 3 hours.

“endurance training stimulates [glycogen storage and fat utilization] and increases the capillarization of your muscles … stimulate these adaptations [by running] 90 minutes or longer” – Advanced Marathoning (14)

“place a two-and-a-half-hour limit on [long runs] … Runs of three hours or more aren’t popular for elite runners .. Ultramarathoners and some marathoners will benefit from runs in excess of [38km]” – Daniel’s Running Formula (98)

“If you regularly do [two-and-a-half hour runs], you’ll become strong but slow … You’ll also increase your risk of injury because [fatigued muscles] lose their ability to absorb impact” – Advanced Marathoning (15)

“2-3 hours is the optimal window for metobolic adaptations in terms of long runs. Beyond that, muscle break down begins to occur. ” – Hansons Marathon Method (52)

“it is best to be a little conservative about the long stuff. This approach will enable you to recover quickly, maintain consistency, and avoid injury.” – Going Long (11)

Tempo / lactate threshold workouts are great for long distance runners. Speed / interval sessions are good too. Do some every week.

“A high lactate threshold is the most important physiological variable for endurance athletes” – Advanced Marathoning (5)

Keep your workouts under control.

“perform your tempo runs under desirable weather conditions and on relatively flat terrain with good footing … the goal … is to maintain a steady intensity … You can monitor your heart rate, but a steady rhythm under constant conditions is what you want” – Daniel’s Running Formula (113)

Rest once a week or whenever you need it.

“you should always take either an easy day or a rest day between [planned] workouts” – Hansons Marathon Method (109)

“Take a complete rest day once a week” – Going Long (15)

Try not to take two consecutive rest days.

“While recovery is important, cumulative fatigue calls for only partial recuperation” – Hansons Marathon Method (14)

“If you must take two days off per week, try not to have them be two days off in a row.” – Going Long (7)

“After two days … insulin response was dropping, oxidative stress was rising, and metabolic activity within individual muscle cells was slowing” – Don’t just sit there

Author: Adam Kahtava Categories: Running Tags:

Increase LinkedIn Profile Views

March 9th, 2015

LinkedIn is a great social networking site. It lets you organize professional contacts, post your resume, and make new connections based on shared interests, skills, etc… It’s also a great tool for connecting with former colleagues and searching for new opportunities.

Last month I was in the market for a new contract. I noticed how LinkedIn notified users when their profile was viewed. So I updated my LinkedIn headline indicating that I was seeking new work, then started viewing the profiles of people I thought aligned with my skills. My hope was that LinkedIn would notify these people of their profile view, then view my profile, notice that I was looking for work, and we’d start a conversation. Clicking through profiles in my LinkedIn contacts became tedious so I wrote a script to do it for me. The script definitely worked. My profile views jumped 300% and many conversations ensued.

LinkedIn Profile Views

To use this script go to your LinkedIn contacts, page through your contact list all the way to the bottom. Open your browser’s JavaScript console (Chrome, Firefox) in your developer tools and paste the following Javascript into the console. The script will loop through each contact, open a new tab, load the profile, then close the tab all in 1.3 seconds per contact.

JAVASCRIPT:
  1. var urls = [];
  2. $('.contacts-list-view li .name a').each(function() {
  3.   urls.push($(this).attr('href'));
  4. });
  5.  
  6. var workingWindowId = 0;
  7. function openClose(urls, index) {
  8.   var id = window.open(urls[index], index, '');
  9.   workingWindowId++;
  10.   setTimeout(function () {
  11.     id.close();
  12.     if (urls[index]) {
  13.       openClose(urls, workingWindowId);
  14.     }
  15.   }, 1300);
  16. }
  17.  
  18. openClose(urls, 0);

Author: Adam Kahtava Categories: JavaScript Tags: