All posts by Breath of Life

The best part of life is

Book Select – Charcoal Joe by Walter Mosley

In this latest installment of the Easy Rawlins series from beloved and bestselling author Walter Mosley, the L.A. private eye has his hands full with the investigation of a racially charged murder.

Easy Rawlins has started a new detective agency with two trusted partners and has a diamond ring in his pocket for his longtime girlfriend Bonnie Shay. Finally, Easy’s life seems to be heading towards something that looks like normalcy, but, inevitably, a case gets in the way. Easy’s friend Mouse calls in a favor—he wants Easy to meet with Rufus Tyler, an aging convict whom everyone calls Charcoal Joe. Joe’s friend’s son, Seymour, has been charged with the murder of two white men. Joe is convinced the young man is innocent and wants Easy to prove it no matter what the cost. But seeing as how Seymour was found standing over the dead bodies, and considering the racially charged nature of the crime, that will surely prove to be a tall order.

Daily Focus 086 – Give 2 Receive

 

 

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Today was a good day, being inside for months away from friends and people you enjoy can take a toll in subtle ways that don’t become noticeable until your back around them laughing and enjoying moments. A journey through the cube can be life changing, Dr. Sebi said sacred medicine cleans out the cobb webs of the mind and I have been cleansed. Every now and then old ideas and feelings can re surface and give you a shake up.  Random calls from my cousin grasshopper Mel with get money plans as always! The ultimate lessons is give in order to make space to receive.

Quotes of The Day 

Too Long honest, too long poor

Hell itself holds dishonour in horror

Over discipline makes a child stunted

If you are given bread for foolishness you may despise instruction

The Daily Focus 085 – Human Dream Catcher

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At the beginning stages of REM Rebound and the activity rivals Dennis Rodman. Going through a lucid phase of what can be defined as sleep. his episode was sponsored by a broke PC seal ring. Sometimes things are just flowing way too good and it must balance itself out. Im on a 3 day break but its a minor setback for a major comeback. I never realized what people meant when its said that they didn’t accept an apology until today. Comes a point where sorry don’t mean a damn thing and kicking rocks with no socks on sounds like the best option for said apologist. Another day under the sun.
Daily Quotes
The traveler can tell all she has seen on her journey but can’t explain it all
Traveling means finding
The great are open to shame and the small are open to fear
Conversation is the food of the ears

Understanding Seasonal Day Length Changes for Crop Planning

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How low cadence can make your weekly mileage more difficult

All mileage is not created equal. Pace and conditions are common considerations but Max Paquette, a biomechanist and sports scientist, suggests that considering cadence might be just as important as those two factors. Cadence is often overlooked, but it’s a very important variable when it comes to measuring the difficulty of kilometres run. Cadence refers to the number of steps a runner takes per minute and it’s an aspect of training that runners and coaches are starting to pay more attention to.

Cadence makes a difference

The above table shows the vast difference that a discrepancy of 10 steps can make. Runner one takes 180 steps per minute and runner two takes 170. They each run 60 miles a week, but runner two’s body has to work much harder to cover the same distance.

At first glance, this doesn’t seem like a big difference, but over the course of a week, taking 10 less steps a minute added up to an extra 75 minutes of running. That’s like adding a long run to someone’s program for no reason. That extra 75 minutes of running also adds nine per cent more tibial shock (stress on the shins) and five per cent more force.

A case for measuring using minutes

This small difference can make a big impact over the course of weeks, months and years of training. While measuring training by kilometres covered is the most common metric, Paquette’s table suggests that measuring using time might be the way to go. Running for time can alleviate the tendency to fixate on a certain number of kilometres per week and allow the runner to focus on how their body is feeling instead.

Runners who are very focussed on the weekly accumulation of miles may neglect to consider the intensity their bodies are working at and accidentally overdo it.

RELATED: Why distance doesn’t measure total training volume

How to measure your cadence

This research isn’t suggesting that runners alter their cadence, but rather, they use it as a training metric like distance, time or heart rate. If you’re interested in checking on your steps per minute, there are a few simple ways. First, you can simply count the steps you take on one foot for 30 seconds and then double it.

A slightly more sophisticated way is to use the data from a foot pod or your running shoes. Most companies that make GPS watches are now also making foot pod accompaniments which measure everything from stride length to cadence. Some running shoes brands, like Under Armour, have place chips in their shoes to measure the same thing and provide the wearer with training insights.

Runners don’t need to become fixated on cadence, but rather check in on it a few times a season. After all, it’s always better to be careful than injured.

Read the full article at RunningMag

Black Thought – Thought vs Everybody

“Thought vs Everybody” — The Visual Reckoning A Short Film directed by Rodney Passé From the forthcoming Streams of Thought Vol. 3: Cane and Able from Black Thought and Sean C. Special thanks to Kings Theater in Brooklyn New York. https://ffm.to/thoughtvseverybody

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