It's kind of hilarious to watch running influencers try to talk their way out of the "Norwegian Singles Method".
It turns out, a simple, sustainable, low-risk, low-fatigue, highly effective 5K to half marathon training framework doesn't need influencers or coaches trying to sell you their latest training plan or book.
And that's a problem.
palmoildetectives.com/2023/11/…
Rethinking Climate and Extinction Crises
Capturing people’s attention about the #climate and #extinction crises is a challenge. Causes mostly move slowly, without the flashy drama that can focus our minds in the midst of 24-hour new…Palm Oil Detectives
At some point in my #running 🏃 journey I realized there is something off with my 80/20 plan. I was 100% compliant 💯 with Garmin's (and other most popular) HR zone calculations. But I was not progressing towards my goals and experiencing knee and shin injuries ❤️🩹 which I could not explain 🤔
Then I switched to RPE (Rate of Perceived Exertion) for my easy runs and then BOOM! 💥 Everything changed. No more injuries, and VO2Max started to increase!
Any similar experiences? How's your easy runs?
Congratulations! Being injured is bad and so is being worried about getting injured. Glad you found something, RPE, that works for you.
I have the same trouble with RPE that I have when a medical person asks me to put my pain on a ten-point scale. I really have no idea, no firm reference points.
I'd like to know whether you are using empirical things, e.g. can I talk, or going solely on feeling.
I do know that nearly whatever measure I use, my easy/recovery runs require walking!
@MarvinFreeman
Thanks mate!
Yes, it took me 2-3 months to figure out how exactly the 2-3 RPE feels. It's also indeed very personal. I don't use RPE for quality runs because as you go higher the scale it's harder to assess.
For me 2-3 RPE for easy runs means I genuinely feel relaxed, not breathing heavily at all and I can sing along to a song for example without too much effort. Interestingly that puts me on avg at 6:10 /km pace and avg 130-135 BPM HR. That means there are days that 6:45-7:00 /km feels easy and some days this might be 5:45 /km I really don't care.
I also changed my easy runs watch screen to show only distance or time (depending on the training) and I don't look at pace or HR until I finish the run.
This makes a great deal of sense. It really is the harder runs where RPE is just impossible for me.
Looking forward to your successes!
amzn.to/3MLn1Ia IK Multimedia iRig Keys I/O MIDI 25 - MIDI-Tastatur, tragbare Klaviertastatur, für Mac
https://amzn.to/3MLn1Ia IK Multimedia iRig Keys I/O MIDI 25 - MIDI-Tastatur, tragbare Klaviertastatu...ericola (GETTR)
Found a nest of one of my favorites! A true oddball. Leptomyrmex erythrocephalus, the red-headed spider ant.
New house came with a SolarEdge inverter already installed. ☀️
Plot twist: I can't actually access the thing. SetApp login fails, and the WiFi credentials printed on the side? Totally useless.
Anyone dealt with taking over one of these as a new homeowner? Is there a reset procedure I'm missing, or am I just stuck pointing at it hoping it magically works?
Why use a GUI when your calendar fits in the shell?
Command Your Calendar: Inside the Minimalist Linux Productivity Tool Calcurse
A classic way to stay organized in the Linux terminal with a classic CLI tool.Roland Taylor (It's FOSS)
NEW STUDY: Nearly $80 Trillion Redistributed from the Bottom 90% to the Top 1% Since 1975 » Senator Bernie Sanders
WASHINGTON, March 4 – As Republicans prepare legislation to provide more tax breaks to billionaires with massive cuts to programs working families need, Senator Bernie Sanders (I-Vt.Senator Bernie Sanders
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L’Oreal
‘Our goal is by 2020 to have none of our products linked to deforestation.’ L’Oreal’s website statement on palm oil This target has been and gone. Still, enormous environmen…Palm Oil Detectives
This is sooooo cool! Paint powder on a drum being thumped, and filmed using an extra extra slow motion camera.
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I love wooden kinetic art. This is good fun!
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why does googling "gtk whatever" bring up the GTK3 docs for GtkWhatever half the time! GTK4 released five years ago!!!
and the only way to tell which one it is before clicking is that one little grey digit 🙁
linuxrocks.online/@Linux/11573… Linux@linuxrocks.online - a statement from Waterfox team:
"... browsers are operating systems of their own, and a browser’s job is to be a good steward of that environment. AI, in its current form and in my opinion does not match that responsibility.
... The core browsing experience should be one that fully puts the user in control, not one where you’re constantly monitoring an inscrutable system that claims to be helping you.
Waterfox will not include LLMs. Full stop."
waterfox.com/blog/no-ai-here-r…
No AI* Here - A Response to Mozilla's Next Chapter
Mozilla's pivot to AI first browsing raises fundamental questions about what a browser should be.Alex Kontos (Waterfox)
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![A small birds tilts its head to its left, in rocky surroundings. [Fuji X-T5 / Tamron 18-300]](https://keybored.me/photo/preview/640/1396071 "A small birds tilts its head to its left, in rocky surroundings. [Fuji X-T5 / Tamron 18-300]")
Day 20: Mec fanart
analognowhere.com/wiki/lo0/
rabbits.srht.site/decadv/
OC: @prahou
#lo0 #unix_surrealism #DecemberAdventure
Day 21: Today marks the third week into Decadv, and the shortest day of the year, it has been fantastic to follow everyone's daily devlogs. It provided me the extra push I sometimes need to allow myself to just play, and I feel like this month has been nothing but marvelous pursuits.
As for today, I've kept on researching logic gates emulation in #Orca and figured I probably had all the pieces to implement Rule 90 at this point. Behold Sierpiński's triangle in Orca!
rabbits.srht.site/decadv/
#DecemberAdventure
I just completed "Secret Entrance" - Day 1 - Advent of Code 2025 #AdventOfCode adventofcode.com/2025/day/1
One day down... see you in six months for Day 2
No disrespect to the Linux kernel, but activity is orthogonal to quality. Just because a project has a lot of activity gives zero indication about how good the code is. In many cases it's the opposite - lots of activity indicates a code base so riddled with bugs that it needs endless fixes.
And lack of activity doesn't indicate an obsolete project. It may also be the opposite: one that works perfectly as designed and intended.
github.com/robhagemans/basicod…
basicode/BASICODE.rst at master · robhagemans/basicode
A collection of BASICODE programs by various authors - robhagemans/basicodeGitHub
WTL
in reply to Aaron Toponce ⚛️ • • •The reality of #running (or any activity) is that everyone should approach it in a way that best suits their body.
To me, influencers generally are only there to chase money. No matter what they say, there is no best shoe, best running style, best shorts, best anything.
There’s what works for each of us.
Personally, I don’t care what people wear when they run, what style they run, how far they run, or how fast they run. I’m just pleased that they’re getting out and being active.
Aaron Toponce ⚛️
in reply to WTL • • •Of course NSM won't work for everyone. It's definitely not a beginner framework and it requires at least 5-6 hours of weekly consistency out of you already.
But if they've plateaued and are frustrated with not making significant progress, it's very likely they are aerobically underdeveloped and mechanically overcooked.
A lot of high volume, low intensity aerobic base building is probably what they need to break free, which is exactly what NSM offers.
Moha
in reply to Aaron Toponce ⚛️ • • •And this is exactly where most people get it wrong. I developed a habit of predicting people's next Marathon's race time on Strava based on their training volume and intensity and consistency. And I'm getting more and more accurate. Also I can predict fairly well if they are going to hit the wall at a certain mileage and pace 😁
It's a fun game 🎯
@WTL
Aaron Toponce ⚛️
in reply to Moha • • •@boynux @WTL Part of the problem with a high volume, low intensity training framework is that it's not sexy.
You're not running 1 mile PBs or doing fancy 400 meter track work. The only time you're really at V̇O₂ max is when you're racing distances shorter than a 10K.
So on Strava, your average weekly workout paces always look boring compared to the club's faster runners that you compare yourself to.
There's an itch to copy them so you look like them. And thus, the plateau hits.
Moha
in reply to Aaron Toponce ⚛️ • • •💯 Tell me that 😁
I see people on Strava hide their pace and HR when their runs are not "fancy". And I'm like WTF, who does even care.
But the good news is that when they hit the wall during their marathon it becomes clear and they learn that in a hard way and perhaps with injuries (been there, done that 😂)
@WTL