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2014 Reading Half Marathon Open For Entries.

Now this is interesting. I never knew this, but I did find out through trial and error that bigger strides = more energy expended. Therefore, when running up a hill, shorter is better, and when running for distance, shorter is also better, so this confirms it. I will admit that my sprint steps are still longer than my fast jog/easy run steps, because, as the article explains,  it’s counter-intuitive to shorten strides when you want to go faster.

The Essentials Of Run Cadence.

https://www.youtube.com/watch?v=OKOrkLxOBoY

Android KITKAT 4.4 – The future of confectionery - YouTube.

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 7km 5:37 - 5:45 min/km

Achieved: 4.68km 6:23min/km. Outside my target range, but mainly because I forgot to stop the app from tracking, so ended up with several minutes stationary being tracked - and that penalised me.

Next Run: Thursday - 5km Intervals 5:21 - 5:45 min/km

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km 7:42 min/km

Achieved: 4.58km 5:26 min/km. Missed this yesterday due to impromptu babysitting, so I’m going to do a double-run today.

Next Run: Today - 7km 5:37 - 5:45 min/km

Related articles

• 10K Training - Day 18: Getting Faster - Day 14 (blenderfox.com)
• 10K Training - Day 17: Getting Faster - Day 13 (blenderfox.com)
• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

Might be an old link, but if, you’re like me, and have to install F18 because F19 doesn’t want to play ball, this might help.

How To Upgrade From Fedora 18 To Fedora 19 With FedUp (Desktop & Server)

Upgrade Fedora 18 to Fedora 19

Surprisingly true....

Training for my 10K is progressing along, although perhaps a bit slower than I expected. My current 10K PB is 58:01 mins, but the latest 10K run is 61:20 mins – 3 mins above my PB.

This week is the last week of my “Getting Faster” phase, the next phase is “Race Simulation”, where I start running 10Ks repeatedly.

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 7km 5:38-5:46 min/km

Achieved: 7.03 @ 5:41 min/km

Next Run: Monday - 5km 7:42 min/km

Related articles

• 10K Training - Day 18: Getting Faster - Day 14 (blenderfox.com)
• 10K Training - Day 17: Getting Faster - Day 13 (blenderfox.com)
• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

The latest update for the ZR2 app now re-introduces the Supply Missions from Season 1. These missions are not storyline related and do not end. They go on for as long as you want. When you end the mission, the final audio clip plays. I haven’t checked since the update, but as these are optional, I don’t believe they will give you Materials for your base. Also, in the original ZR app, you could only do supply missions after playing certain missions. For example, you could only play the Fuel Run Supply Mission after the mission where you are introduced to Ed and Molly. Such a restriction is no longer the case.

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km Intervals 5:22-5:46 min/km

Achieved: 3.39 km @ 5:42 min/km. A slower run today, as I’m doing intervals. Had the zombie chases on, and had two today. Evaded both, although the second was rather close.

Next Run: Saturday - 7km 5:38-5:46 min/km

Related articles

• 10K Training - Day 18: Getting Faster - Day 14 (blenderfox.com)
• 10K Training - Day 17: Getting Faster - Day 13 (blenderfox.com)
• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

Another snippet of wisdom from this month's Runner's World. For people wanting to start running, but have no plans. Sure you can use apps for your phone, but here's one which is simple, effective, and is gradual. Run these intervals a minimum of 3 times a week.

• Week 1: Run 1 min, Walk 90 secs, repeat 8 times
• Week 2: Run 2 mins, Walk 1 mins, repeat 7 times
• Week 3: Run 3 mins, Walk 1 mins, repeat 6 times
• Week 4: Run 5 mins, Walk 2 mins, repeat 4 times
• Week 5: Run 8 mins, Walk 2 mins, repeat 3 times
• Week 6: Run 12 mins, Walk 1 min, repeat 3 times
• Week 7: Run 15 mins, Walk 1 min, repeat 2 times
• Week 8: Run 30 mins (5K)

The latest edition of Runner’s World is out now, and there’s lots of useful nuggets of information in this issue, including an interview with Paul Radcliffe, whose career is about as long as RW has been publishing.

One useful bit of wisdom caught my eye and it’s how a Kenyan trained for, and got a WR his 10K:

1. Warm Up
2. Run 1 mile (1.6 km) at goal pace (which should be no more than 1 min/mile faster than your current PB)
3. Jog for 3 minutes
4. Repeat x3 (4.8 km total)
5. Develop this further by increasing intervals from 3 to 6 (9.6 km total) , then shortening the recovery job from 3 to 2, then from 2 to 1

Tracks: ZR (beta track here), Endomondo, Strava

Side run. 3km @ 5:54 min/km

How to enable port knocking in Linux | BOYNUX.

I got my race pack today:

Another day, another person jumps red lights….

vimeo.com/73244607

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 7km @ 5:54 - 6:02 min/km

Achieved: 5.1 km @ 5:34 min/km (Strava measurement)

Endomondo really screwed up measurements on this run, for some reason, registering that I ran 5.06 km in 5d:3h:03m:20s. Uh, sure - I can crawl 5 km in less time than that. Sure, I was below the 7km I was aiming for, but that’s because I did the wrong route and went my 5km route instead of 7km.

In other news, I had my first Zombie attack on my base:

But it would take 5 materials to fix, and I don’t have that (it would take me 2 runs to do that, and I’d much rather extend my base first)

I also encountered two bugs – a base render corruption:

And a duplication of messages (Okay, I heard you the first time!)

Next run:  Thursday – 5km Intervals: 5:36 - 6:02 min/km pace

Related articles

• 10K Training - Day 17: Getting Faster - Day 13 (blenderfox.com)
• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)

Well, I tried to install Fedora 19 on my desktop, which previously had Fedora 18 (Spherical Cow) and ran fine. Bizarrely, Fedora 19 doesn’t like my graphics card it seems and even after booting the install after using VNC, it doesn’t come up with a graphical environment, even though I had LXDE as my desktop.

It would seem Schroedinger’s Cat has been at it – my installation is both working and not working, much like the cat is both alive and dead….

So now, my installation is back on Lubuntu. Maybe I’ll install CentOS instead of Fedora. At least until the Fedora team get it working, and who knows how long that might be?

10K Training – Day 17: Getting Faster – Day 13

Tracks: ZR (Beta track here), Endomondo, Strava

Target: 5km @ 7:43 min/km. Target Finish: 38:35 mins

Achieved: 9.99 km @ 6:08 min/km, 1:01:20 hrs Completion. I wanted to try to run a 10K today, being a bank holiday. Whilst I did it, I fell way short of my target sub-1 hour time. MyASICS has detected my general slow down in pace and offered to adjust the pace in my plan (which I accepted).

In addition, I did the second Zombies, Run! race mission, which was, ironically, 10K, and it fit in quite nicely with the run. Considering the missions drive by distance and not time, they overlay the music, rather than stopping it, so you can hear the music still going in the background whilst the audio is being played.

Next run: Tuesday - 7km @ 5:54 - 6:02 min/km

Related articles

• 10K Training - Day 16: Getting Faster - Day 12 (blenderfox.com)
• 10K Training - Day 15: Getting Faster - Day 11 (blenderfox.com)
• 10K Training - Side Run #3 (blenderfox.com)
• 10K Training - Day 14: Getting Faster - Day 10 (blenderfox.com)