Nat Voisey

Running is a magical shortcut to euphoria.

Always start with a brisk 5 min warm-up walk.

Week 1

1. 1 min jogging
   1.5 min walking
   20 mins
2. 1 min jogging
   1.5 min walking
   20 mins
3. 1 min jogging
   1.5 min walking
   20 mins

Week 2

1. 1 min jogging
   1.5 min walking
   20 mins
2. 1 min jogging
   1.5 min walking
   20 mins
3. 1 min jogging
   1.5 min walking
   20 mins

Week 3

1. Jog 200m or 1.5 min
   Walk 200m or 1.5 min
   Jog 400m or 3 min
   Walk 400m or 3 min
   Twice
2. Jog 200m or 1.5 min
   Walk 200m or 1.5 min
   Jog 400m or 3 min
   Walk 400m or 3 min
   Twice
3. Jog 200m or 1.5 min
   Walk 200m or 1.5 min
   Jog 400m or 3 min
   Walk 400m or 3 min
   Twice

Week 4

1. Jog 400m or 3 mins
   Walk 200m or 1.5 min
   Jog 800m 5 mins
   Walk 400m or 2-1/2 mins
   Twice
2. Jog 400m or 3 mins
   Walk 200m or 1.5 min
   Jog 800m 5 mins
   Walk 400m or 2-1/2 mins
   Twice
3. Jog 400m or 3 mins
   Walk 200m or 1.5 min
   Jog 800m 5 mins
   Walk 400m or 2-1/2 mins
   Twice

Week 5

1. Jog 800m or 5 mins
   Walk 400m or 3 mins
   Thrice
2. Jog 1.2km or 8 mins
   Walk 800m or 5 mins
   Twice
3. Jog 3.2km or 20 mins with no walking

Week 6

1. Jog 800m or 5 mins
   Walk 400m or 3 mins
   Jog 1.2km or 8 mins
   Walk 400m or 3 mins
   Jog 800m or 5 mins
2. Jog 1.6km or 10 mins
   Walk 400m or 3 mins
   Jog 1.6km or 10 mins
3. Jog 3.6km or 25 mins with no walking

Week 7

1. Jog 4km or 25 mins
2. Jog 4km or 25 mins
3. Jog 4km or 25 mins

Week 8

1. Jog 4.5km or 28 mins
2. Jog 4.5km or 28 mins
3. Jog 4.5km or 28 mins

Week 9

1. Jog 5km or 30 mins
2. Jog 5km or 30 mins
3. Jog 5km or 30 mins! The final workout! Congratulations!

via C25K

Unsure if the whole film will look like this.

The subtle hues for locations give meaning to each scene:

• Town, black and white or ‘grey’
• Forest, green
• Sun/light/fire, yellow
• War/Confederacy, red
• War/Union, Blue

I’d imagine the story-telling/flashback scenes will have low saturation, and the present day story-teller will be in full colour.

via Apple TV+

Running/jogging is just walking with a little bounce.

Beginners should jog so slow they could walk at that speed. It’s important to go slow and focus on breathing, form, and build up the strength of your joints gradually as you rack up the miles.¹

In nose, out mouth

Helps slow your breathing as a beginner. It helps keep air in longer so you can use it and not hyperventilate; it can also help you focus. 

It helps prevent hyperventilation by lengthening a breath cycle due to decreased airflow. It’s difficult for newbies to properly gage how much is too much/how fast is too fast, so this method imposes physical restrictions. If you sit on your couch and breathe as fast as you can, you’ll start to get dizzy because you’re cycling air through your lungs faster than they can process it, resulting in decreased oxygen supply. The same thing happens when you breathe too fast while running.²

Mouth

You’ll need more oxygen when you get better at running. 

As you increase your running ability, you will need to teach your diaphragm to properly regulate airflow at high demand so as to both supply oxygen where it’s needed and to also not hyperventilate. More experienced runners use both their mouth and nose because their oxygen needs are higher than the nose can provide, and they’ve already figured out what the diaphragm needs to do in order to meet their needs.²

Books

• What I Talk About When I Talk About Running by Haruki Murakami
• Born to Run by Christopher McDougall
• Eat and Run by Scott Jurek

Couch to 5k

Beginners guide for Beginners

Best Running Books

The Best Running Books

I didn’t know Loretta Lynn until I saw this video. She passed away today.

When she collaborated with Jack White on Van Lear Rose Loretta Lynn was 72, and Jack was 28.

She calls herself a ‘coal miner’s daughter’; her father working the Van Lear coal mines. A Van Lear Rose if you will.

I couldn’t find her album, so I downloaded it and it’s wonderful. It feels like the missing piece between The White Stripes and The Raconteurs, then concluding with Jack’s solo albums.

Country music has always had two sides for me. I grew up thinking country pop was the only kind country music. But I’ve always respected and enjoyed the truth of country folk.

via YouTube and Reddit

What does it mean to love something on the internet today?

The books and movies that I love, I return to.

Maybe that’s a REASONABLE DEFINITION OF LOVE on the internet on anywhere: TO LOVE IS TO RETURN

I don’t know about you… but on the internet, I don’t return to much.

Your fish is your catch.

LOOK AT YOUR FISH

We don’t look at our fishes.

We catch and release.

Gentle and Soft, by The Blue Jean Committee

Great thread in general.

A lot of this can be simplified to three questions:

1. What problem is your company solving?
   
   If you don’t get an answer, beware. If the answer sounds vague, beware. If the answer makes no sense, beware. If the answer is multifaceted, beware. This suggests that the company will not even begin the process of becoming profitable.
   
   
2. Who has this problem?
   
   You should get a clear picture of an actual person. If not, beware. If that person has no money, beware. If that person has no pull within an organization, beware. If that person is high maintenance or fickle, beware. This suggests that the company will never find the revenue they seek.
   
   
3. What’s your solution?
   
   If the solution doesn’t actually address the problem, beware. If the solution is too expensive for the customer, beware. If the solution can’t be differentiated from its competitors, beware. If the solution has no competitors, beware. If there are a dozen solutions, beware. This suggests that no matter how amazing the technology or technical team, the company will not be able to execute on its business plan.

Entrepreneurship is like one of those carnival games where you throw darts or something.

Middle class kids can afford one throw. Most miss. A few hit the target and get a small prize. A very few hit the center bullseye and get a bigger prize. Rags to riches! The American Dream lives on.

Rich kids can afford many throws. If they want to, they can try over and over and over again until they hit something and feel good about themselves. Some keep going until they hit the center bullseye, then they give speeches or write blog posts about “meritocracy” and the salutary effects of hard work.

Poor kids aren’t visiting the carnival. They’re the ones working it.

via Hacker News, Josh Ackerman, also Kottke