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July 3, 2009

TRX 12-week FORCE program: Day 29 + obesity vs GDP


So I mentioned that I am evaluating a TRX suspension system, by Fitness Anywhere, via a 12-week fitness program (FORCE). Today was Day 29.

Today I led off with 140 snatches in 10 minutes, which counted as my intense cardio, then jumped into suspended incline presses and the other strength exercises of the weeks 3 and 4 exercises. Next week the exercise sets change again --- I suspect there will be more sets, more repetitions per set, and less rest between sets. I.e., no rest for the weary.

By the way, here's an interesting graphic, via Dean Bruner: the scatterplot shows adult obesity rate as a function of per capita GDP by state. It is interesting to see the data of what we suspected (think about Mississippi and West Virginia, versus Colorado, as noted in this WSJ article) --- there seems to be a negative trend --- poorer people tend to be more overweight. Is this a problem of education?


obesity_gdp.png


Be Amazing Feel Amazing - Kettlebells

June 21, 2009

Like Sherlock Holmes? Learn Bartitsu

Sherlock Holmes.

Remember him?

If you will recall, he was quite skilled at thinking his way through problems. But he was also no couch potato --- in fact, he was quite skilled in the martial arts, and these skills aided him in his adventures. In specific, he was skilled at the art called Bartitsu, and this was mentioned in The Adventure of the Empty House.

Developed by Edward William Barton-Wright in England in the late 1800's, Bartitsu is what might be considered to be the first MMA, or mixed martial art, as it combined elements from Western wrestling, jujutsu, British boxing, French savate, Western stick fighting (la canne), and a strong physical culture foundation. Some techniques were published in a self-defence article from 1901 --- "Self-defence with a Walking-stick: The Different Methods of Defending Oneself with a Walking-Stick or Umbrella when Attacked under Unequal Conditions".

Although the art fell out of style, it has lately seen a resurgence of interest. The Bartitsu Society has thoroughly researched the history of the art, publishing two books on its history, and Tony Wolf prepared a short documentary:


Bartitsu is also discussed in the book Absinthe & Flamethrowers: Projects and Ruminations on the Art of Living Dangerously, and fighting techniques from that art are said to be featured in the upcoming Sherlock Holmes movie by Guy Ritchie.

June 19, 2009

The Kettlebell End-User License Agreement

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So I took my kettlebell in to work today to show some folks, and someone installed the following End-User License Agreement on my kettlebell:

BY ACCEPTING THIS KETTLEBELL THROUGH YOUR WINDOW, YOU ACCEPT IT AS IS AND AGREE TO MY DISCLAIMER OF ALL WARRANTIES, EXPRESS OR IMPLIED, AS WELL AS DISCLAIMERS OF ALL LIABILITY, DIRECT, INDIRECT, CONSEQUENTIAL OR INCIDENTAL, THAT MAY ARISE FROM THE INSTALLATION OF THIS KETTLEBELL INTO YOUR BUILDING.

This was a humorous take on that incident a few years ago with outrage and frustration against SONY BMG for putting spyware on their music CDs --- back then someone had posted about installing an EULA on a brick and sending it to Sony through their window.

So now my wife can't get mad at me if the kettlebell slips from my hands during training and breaks anything --- I'm covered!

June 4, 2009

TRX 12-week intensive fitness program starts today



OK --- summer's here and school's out --- time to get serious and get back into shape. My plan of attack is to use the TRX Force Kit, a suspension training system by Fitness Anywhere, and attempt their infamous 12-week training program.



I am assessing this system because I have a crazy travel and work schedule, which prevent me from typical gym usage. The TRX system is light and can be taken with you almost anywhere. I think this system will be a key part of the perfect mobile gym/program I am putting together --- thus the assessment.

What is a suspension system? The basic idea is that you attach a set of cables to any elevated anchor point --- door, tree, fence, bar, etc. --- and use your body weight to effect a large variety of exercises. Moreover, because the exercises do not occur in just one plane of motion, like traditional weight training, you develop core strength through functional training.

Will I make it through all 12 weeks? Or will I crumple into a ball of sweat and agony?

Stay tuned...Day 1 starts today.



Fitness Anywhere Video


May 27, 2009

Frog talk - sounds from my backyard at night

After being on a lot of travel lately, I was pleasantly startled as I walked out into my backyard last night to hear a chorus of frogs greet me in welcome:



frog talk, mp3, 32 seconds.

How many different critters can you hear?


May 7, 2009

The search for the best fitness shoe

"The human foot is a work of art and a masterpiece of engineering." --- Leonardo Da Vinci

The above quote is from a study on the natural form of the foot and proper running form based on the natural biomechanics of the human form. So it's too bad people shove those works of art and engineering into cramped shoes with thick, padded inserts, leading to bad running form, back and leg pains, and poor posture!

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Folks who like to stay healthy often participate in a variety of activities --- running, jogging, hiking, lifting weights, kettlebells, martial arts, RKC, crossfit, etc. And then there's just walking around. All of these activities put a lot of stress on our feet, and the type of shoe we wear impacts our performance. In learning how to run, I discussed the problems some may have with squishy running shoes --- complete with inflexible soles and soft inserts --- especially since those shoes tend to promote the heel-strike running form, and are very unstable for use in the gym when lifting weights. In addition, those shoes, and many other shoes in general, prevent the development of leg stabilizer muscles, important for many functional activities, since they keep the toes of the feet trapped in the toe box and the squishy shoe padding prevents proper contact with the ground.

In fact, here's a timely article on running as nature meant, rather than as the shoe marketers want: "Will Running Barefoot Cure What Ails Us?".

So what is best for these activities, while helping us use a form Leonardo would be proud of?

One idea is to do what the body was meant to do --- go barefoot! I love walking in my bare feet, feeling the grass or sand beneath my toes. In some sense, walking barefoot feels like, well, freedom. However, the modern world sometimes frowns on folks in bare feet, and I don't like stepping on things that hurt. But with the Vibram FiveFingers shoes (sometimes called VFFs) my feet are free and safe!

Long a maker of quality soles for mountaineering boots and other footwear, Vibram designed a new type of shoe. This unconventional shoe is winning awards (e.g., it was named one of the best inventions of 2007 by Time Magazine) and gaining notice as fitness professionals and just plain folks are discovering the benefits of these shoes.

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The company makes several models, and I've been enjoying the KSO (Keep Stuff Out) version. This version has a mesh covering the top of the foot and a velcro strap to keep the shoe snug. They also make other versions, such as the classic, the sprint, and the flow.

In addition to being a casual shoe that is very comfortable, I also wear them when working out, especially when lifting weights and running. This is one shoe that fits almost all activities (well, except for coat and tie occasions). They feel like your foot is wearing a soft glove, and when walking around you really can sense the ground beneath your feet. When I run, my body uses a more natural running form, where the foot lands on the fore/mid foot, rather than on the heel as when using squishy running shoes. When lifting weights, I am much more stable, especially in squats and overhead presses, and so am able to lift more weight and get a better workout (and am safer doing so, too).

When I first got them, I wore them the entire day without trouble --- no blisters, no soreness. Definitely happy feet! However, some folks have noted muscle soreness when first wearing them, so you may want to ease into them by wearing them just a few hours at a time. This is because your foot is likely not to have the muscle strength and support structure needed to handle long periods of walking barefoot.

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I will note that the sizing runs a little differently than in other shoes. The Vibram site contains a chart you use to determine your correct size, based on your foot length measured in inches. I followed their recommendations and the fit was perfect. Also note however that these shoes might not work for you if you have feet with an odd shape, like having the second toe longer than your big toe. They are also easy to clean --- just machine wash and hang to dry.

What's not to like about them? Well, you may not like looking like a hobbit, but these shoes are certainly no uglier than the sandals, crocs, and basketball shoes that many people wear! In fact, you may find yourself the center of attention --- people *will* ask you what is on your feet!

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You can order them on Amazon, from Vibram itself, or from a variety of outdoors and fitness resellers, such as Kayak Shed.

May 1, 2009

Google business cards

Here's a neat idea for business cards --- make your business card the Google business card:

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This certainly makes job transitioning and other status changes easier to deal with, since all you have to do is keep your Google profile up to date (as an example, here's my Google profile), and then just always point to your Google profile.

You can order your own Google business cards from, well, Google!

April 11, 2009

I will teach you to be rich

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Here are two simple questions:

  1. who wants to be healthy?
  2. who wants to be rich?

Probably most of you raised your hands to both questions.

But considering that the National Center for Health Statistics reports that more than 34% of Americans are obese (and with another 33% overweight), and considering that the average American has about $10,000 in credit card debt, there seems to be a big difference between what people say they want to be (the answer to the above questions) and what they actually are (unhealthy and in debt).

I'll leave getting fit for another post, but at least there's a great resource you can tap if you actually want to be rich --- the unambiguously titled new book I Will Teach You To Be Rich.

The book contains a six-week program to get your finances in order, get you out of debt, and help you be rich. But it is important to note that this is not the typical "buy hot stocks" or "hedge funds are great" or "to be rich you need to be an expert in finance" investment books. Rather, this book contains basic, fundamental, core principles and steps you can actually implement, today, to get out of debt and save lots of money. For example, regarding credit cards, the author includes actual scripts you can use to turn the tables on the credit card companies (like the scripts the telemarketers use on you to get you to buy things) and get them to waive your finance charges, lower your APR, and resolve missed payments. The book also includes examples, solid advice, explanations and reasons, and practical tips for getting out of debt and becoming rich.

This book is best for those people in their 20's and 30's -- those most likely to make naive finance mistakes (like going into credit card debt) and those most able to take advantage of the long-term view to money management. But everyone can learn something from the book, from how to negotiate, how to automate your bills and investments, and how to make investment decisions that won't require you to spend a lot of your own time managing them and won't require you to become a finance expert beforehand.

From the current state of the economy, it is clear that a lot of people do not have a basic understanding of how to manage their money. If they really want to become rich, then they should buy the book and actually do something about it, starting today.

Currently available from Amazon in paperback or kindle editions.

April 5, 2009

How to survive an emergency

One basic theme of the book Emergency: This Book Will Save Your Life is the simple question: what will you do in an emergency?

For example, consider the reaction of most people --- if they see a car wreck, their response is likely to be "call 911". Or if the power goes out they will likely say "call the power company". Or if they hear someone breaking into their home, they could say "call the police".

But how do you handle an emergency if there is no one else to cry to for help? What if the responsibility for the response falls onto your shoulders?

For example, after Hurricane Katrina, where local, state, and federal agencies where simply not up to the task of dealing with the disaster, "call 911" was not enough.

Or consider man-made disasters --- just this morning the news headlines read that North Korea fired a long-range missile, against international condemnation. What will you do if a war breaks out?

What will you do in a riot, natural disaster, attack by religious extremists, economic collapse, or other event where you must act in order to save your family and yourself?

Author Neil Strauss considers these questions in an entertaining description of how he transformed himself from a typical "city slicker" into someone who knows how to respond to each of the above scenarios. He describes how he learned to protect his assets, how to "disappear" in a crowd, how to defend himself, how to find water if stranded at sea, how to travel unhindered through police/emergency barriers, how to remain "invisible" as an American when traveling abroad, and even how to turn a credit card into a knife.

This book is not a how-to manual for all of the above, but by considering the experiences and questions raised by the author, it may lead you to consider increasing your skills and knowledge so that you can save yourself rather than depend on someone else to come to your rescue, especially in the event that no one else can or will.

From the book:

When the shit hits the fan, you're going to want to find me. And you'll want to be doing whatever I'm doing. Because I've learned from the best.

You can call me crazy if you want.

Or you can listen to the story of the eight years it took to open my eyes, realize my country can't protect me, and do something about it.

It just may save your life.

What will you do in an emergency?

Available from Amazon: Emergency: This Book Will Save Your Life.

February 15, 2009

Kindle 2 review roundup

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The Kindle 2 shipped on Feb 23, (and now that mine has arrived, here is my review of the kindle book reader), but here is a roundup of a few interesting pre-reviews:

February 6, 2009

Google's new mobile book search service


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It is interesting to hear about Google's mobile book service, just days before Amazon's rumored announcement of a new Kindle:

Today we are excited to announce the launch of a mobile version of Google Book Search, opening up over 1.5 million mobile public domain books in the US (and over half a million outside the US) for you to browse while buying your postage. While these books were already available on Google Book Search, these new mobile editions are optimized to be read on a small screen.

The OCR'd text looks pretty good on my iPod touch.

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February 4, 2009

Video: our cat and her new kittens

Our cat had kittens, in a box. Here is a short video of her new babies.

January 31, 2009

Video of Daniel Island, South Carolina

Here is a short video I made of a trip to Daniel Island, South Carolina.

January 28, 2009

a little icy this morning

It was a little icy in Richmond this morning.

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January 3, 2009

Review of The Wine Guy

If you like wine, want to learn good ways to tell the differences between all those grape varieties, or maybe even want to know which wines to pair with which foods, then you might want to check out The Wine Guy : Everything You Want to Know about Buying and Enjoying Wine from Someone Who Sells It, by Andy Besch.

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Andy, a former television executive, turned his love of wine into a very successful Manhattan wine store called West Side Wine. In The Wine Guy, he condenses his passion, knowledge, and love of wines into a very readable and useful book. You will learn not only about the different grapes, the different wine regions, and how to taste the wines, but you will also gain the confidence and knowledge you need to buy the wines you like, pair wines with foods, and try new wines you might enjoy. In a sense, this book trains you to be your own Wine Guy.

In addition, the book contains handy charts and tables so that you can learn to decipher wine bottle labels, pick wines according to desired flavors, decide which lesser-known wines to try based on your current preferences, pick which wines to try based on which grape, and determine which are the primary grapes of the different geographic wine regions. Amusing stories and insightful tips---from how to buy wine in restaurants to how to calculate the number of bottles of wine you will need for a party---add to the useful tables and wine knowledge, resulting in a very enjoyable book.

Cheers!

November 29, 2008

Wise Words: explore and learn ancient wisdom

Ancient Wisdom for a Modern World

There is much wisdom contained in the sayings and writings of our ancestors. Unfortunately, especially as evidenced by today's many crises, this wisdom has been forgotten.

Wise Words

If you care to learn some of this ancient wisdom, then you might want to see the new application I wrote for the iPhone and iPod touch called Wise Words.

Wise Words screenshot

Now the ancient wisdom of the Havamal, from the Poetic Edda, can always be at your fingertips, for quick inspiration and guidance, or for long-term study, meditation, and growth. The Poetic Edda is a collection of Old Norse poems written in the 13th century from oral traditions, and the Havamal gives practical advice about life, love, and living.

Available now on the iPhone App Store.

Wise Words available on the App Store

November 6, 2008

Raccoon meets cat

One night a raccoon came to our window in Richmond, VA. Note the cat ears at the bottom of the pic and the raccoon hand against the window - it was quite the stare-down - neither party knew what to make of the other.

raccoon meets cat

October 19, 2008

Review: Fretlight Guitar

So I've long had "learn to play the guitar" on my list of goals. However, despite several attempts at learning such, life, travel, work, and other higher-priority items have jumped ahead in the queue. I know a couple of chords, and can probably pick my way through some simple tablature, but I can in no way say I know how to play the guitar.

Of course, the ideal way to learn is probably to find a professional instructor and take classes on a regular basis. Alas, the major difficulties of frequent, weekly travel and intense work schedules remain a constant in my life, so the luxury of finding an instructor is out.

And I've tried learning from a book before---that doesn't work, for me, either (or maybe I just haven't found the right book). However, perhaps the perfect storm of software, high-tech, and computer-controlled LED goodness offered by Fretlight is the missing key.

There are a couple of things different about the Fretlight system. First, there's the FG-421 guitar:

fretlight_guitar.jpg

While their first models from years ago evidently had some quality issues, their current 400 series are solid and seem very well made. In fact, I bought mine from Ebay and it is just like new.

It looks like a regular electric guitar (they have acoustic models as well). However, here's the same guitar, with the lights dimmed:

fretlight_chord.jpg

As hinted by its name, the fretlight guitar has LEDs embedded in its polymer fretboard, and the lights can be controlled to indicate chord and note finger placements.

But if that were all the Fretlight guitar promised, then this would be not much better than a digital version of the old analog system for learning guitar promoted by Roy Clark, where stickers placed on the fretboard indicated where you put your fingers.

Perhaps it is the second differentiator in the Fretlight guitar that is most significant---the guitar jacks into the computer (in addition to the normal amplifier connection in typical electric guitars), allowing for software control of the LED lights. Interactive software lights the LEDs, steps you through complicated finger patterns on lead and rhythm guitar selections, and converts tablature songs into tempo-controlled patterns so you can learn any song you like. Loops, chord progressions, lessons on music theory, lessons on different music styles, video lessons, comprehensive chord charts, improvisation lessons, song editing, and even a GarageBand plug-in round out their offerings. Downloading new lesson packs and songs is painless, and their website interface seems well done. And, they support Macs!

So we'll see if this method works, or if this is just a Guitar Hero for adults.

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October 16, 2008

Repost: The Halloween Tradition

snap apple

Snap-Apple Night, was painted by Irish artist Daniel Maclise in 1833. Supposedly he painted this after attending a Halloween party in Blarney, Ireland, in 1832. The group on the left are playing divination games, the group in the middle are playing "Snap Apple", a game where an apple is dangling from a string and people, with their arms tied behind their back, try to bite the apple. The first person who bites the coin in the apple wins. The group on the right are bobbing for apples. The caption in the first exhibit catalogue:

There Peggy was dancing with Dan
While Maureen the lead was melting,
To prove how their fortunes ran
With the Cards ould Nancy dealt in;
There was Kate, and her sweet-heart Will,
In nuts their true-love burning,
And poor Norah, though smiling still
She'd missed the snap-apple turning.
On the Festival of Hallow Eve.

Halloween is a great tradition, born in Europe and celebrated all across the world. Falling between Autumn Equinox and Winter Solstice, Halloween is significant in many ways, most notably as it marks the change in the seasons from the brightness of Summer and Fall into the darkness of Winter, and as a chance to reflect on our departed ancestors.

While many people may be distracted by the Halloween costumes and candy sold in department stores, the origins of Halloween come from traditional celebrations in European countries. In Ireland, Halloween was called Samhain, from the Gaelic for "End of Summer". This event was a pastoral and agricultural festival and feast that allowed for the recognition of the coming of winter, thanks for the fall harvest, and reflections on their ancestors. Halloween has also long been celebrated in the UK, as noted in the Robert Burns poem "Halloween", from 1785:

Upon that night, when fairies light
On Cassilis Downans dance,
Or owre the lays, in splendid blaze,
On sprightly coursers prance;
Or for Colean the rout is ta'en,
Beneath the moon's pale beams;
There, up the Cove, to stray an' rove,
Amang the rocks and streams
To sport that night;

Amang the bonie winding banks,
Where Doon rins , wimplin , clear;
Where Bruce ance rul'd the martial ranks,
An' shook his Carrick spear;
Some merry, friendly, countra-folks
Together did convene,
To burn their nits , an' pou their stocks ,
An' haud their Halloween
Fu' blythe that night.

Many other countries in Europe celebrate the traditional customs of Halloween under festivals of different names. For example, the Roman Catholic Church moved All Souls Day to the time of Halloween in order to put a Christian spin on a traditional Heathen festival (as the church has also tried to do with Yule/Christmas and Easter). And the traditional Halloween festival is also known as All Saints Day in England, Portugal, Spain, and Mexico. St. Martin's Day, Allerheiligen, and Martinmas are also names associated with the Halloween tradition.

In Scotland they hollow out turnips to use as lanterns, bob for apples, and make Dirge Loaves out of oat flour to keep the souls of the dead safe. In Ireland, there lived a man named "Stingy Jack" who was so mean that we couldn't get into Heaven or Hell, and so was forced to walk the earth for eternity carrying a turnip candle with an ember from Hell inside. Today, we carve Jack O'Lanterns to ward off the ghost of Stingy Jack.

From Italy, here is a recipe for Fave dei Morti, or Ossa dei Morti (bones of the dead), which is a type of cookie made with pine nuts, almonds, spices, flour, and sugar, and baked in commemoration of the dead. This tradition and cookie is thought to have originated from the Roman indigenous religious traditions, and then adopted by the Catholic church.

Even Japan has a festival, called o-bon (pronounced like "oh bone") where the spirits of their ancestors are invited back into the homes - in rural areas they even sweep a path from the gravesites to the home, where the spirits are welcomed with 'welcoming fires'. There are also dances and other festivities, as well as getting together with family.

So while it may not be called "Halloween" in Japan, the spirit of the tradition is very similar. Most countries have strong spiritual traditions that recognize that, during certain times of the year, the "veil" between our world and other worlds, between this life and the afterlife, becomes very thin, allowing for certain, um, transitions, and sometimes disturbances, to occur. During those certain times of the year we are more apt to hear the floor creak unexpectedly, or see something out of the corner of our eye. Or we might even get an unexpected chill when walking outside at night. It could be a departed ancestor trying to reach across the veil to a family member, or it could be something else entirely...

So have a Happy Halloween, eat a candy apple, drink some cider, bob for apples, wear an interesting costume, think of your ancestors, protect yourself from Stingy Jack, and prepare for the coming Winter.

Oh, and don't forget to say "BOO!".

October 4, 2008

A Monticello Wine Tasting

As noted in The Papers of Thomas Jefferson, Volume 27, Thomas Jefferson writes, after touring through the vineyards of France:

There are four crops of them more famous than all the rest. These are Chateau-Margau, Tour de Segur, Haut-brion, and de la Fite. They cost 3 livres bottle, old: But are so engaged before hand that it is impossible to get them.

Jefferson brought back his knowledge and love of wine to America to try to "elevate the tastes" of America by instilling in them a love of fine wine.

Some of these efforts can be seen by visiting Jefferson's main estate, Monticello, near Charlottesville, Virginia:

monticello.jpg

Larger but very similar to his summer retreat, Poplar Forest, Monticello is where, among other pursuits, Jefferson cultivated and promoted his love of wine---trying to establish the Virginia region as a center of wine-making in the Americas.

Here is a portion of the vineyard at Monticello:vineyards_monticello.jpg

Though the Europeans have had many hundreds if not thousands of years to develop hardy and tasty grape varieties suitable for wine-making, Jefferson had to start mostly from scratch in Virginia. But while initial efforts were frustrated by a harsh climate and ruthless insects, today Virginia boasts some 108 wineries, producing great wines.

If you are in the Virginia area, you may be interested in taking a wine tour through Monticello. The "Jefferson and Wine Tour" gives information on Jefferson and his wine-making efforts, even allowing for some unique access to Monticello not available on the standard Monticello tour package. The tour ends with a wine-tasting, hosted by Barboursville Vineyards---an award-winning Virginia winery located on the grounds of the former estate house designed by Jefferson for Governor James Barbour.

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Cheers.


September 5, 2008

Poplar Forest: Summer Home of Thomas Jefferson

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It is clear to most that the politicians of today are no where near the caliber of our Founding Fathers, and we have been reminded of this fact quite frequently during this campaign season. For example, even John F. Kennedy knew where to tip his hat: in 1962 the former President was entertaining forty-nine Nobel Prize winners at the White House, where he said,

"I think this is the most extraordinary collection of talent and of human knowledge that has ever been gathered together at the White House---with the possible exception of when Thomas Jefferson dined alone."

If you find yourself needing a reminder of those who helped forge our nation, or want to gain some small insight into their lives, one suggestion is to visit their former homes---even the homes of Jefferson himself, perhaps.

While many know of Jefferson's main retreat in Charlottesville, Virginia, called Monticello, fewer know of his summer home about 90 miles South in Forest, Virginia, called Poplar Forest.

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Jefferson, also an architect especially excelling in the Palladian style, designed Poplar Forest to be his private retreat to get away from the constant interruptions and visitors at Monticello, and work began on the home in 1805. Jefferson wrote of his home in 1812:

"When finished, it will be the best dwelling house in the state, except that of Monticello; perhaps preferable to that, as more proportioned to the faculties of a private citizen."

Visitors to the home today can see the progress being made in restoring the house and grounds to what they would have been like in Jefferson's time.

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So if all the hot air in Washington gets you down, you may want to consider retreating to Poplar Forest, as Jefferson did, for some contemplation and rejuvenation.

August 18, 2008

Learning how to run

So, I had a plan for the last free month of the summer before school starts: exercise four hours per week for four straight weeks. I accomplished this, but along the way I found that I didn't know how to run.

Especially in light of the Olympics, four hours of exercise per week is nothing compared to what real athletes do. For me, however, with my middle-age lifestyle and Type A work and travel schedule, getting four hours of exercise time per week, for four straight weeks, was a bit of a challenge. I finally accomplished this goal (one on my 101 Goals in 1001 Days project) this week.

I've been trying to do more functional strength training and cross-training---lifting weights, working the heavy bag, and jogging, and had been using an old, typical pair of running shoes to do all these different activities.

The first thing I learned is that typical running shoes are horrible for any type of non-running activity. And when I say "running shoe", I mean the ugly, moon-boot shoes that the salesman will try to sell you in a mall athletic store. You know, the shoes with lots of gaudy colors, often including the word "gel" somewhere in the name or sole, with squishy heals at least an inch thick, and often costing over $100. The walls of your typical sports store are covered with them and the salesman, paid on commission, will swear that these are the best shoes to exercise in.


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Basically, for a cross-training shoe, these moon-boot running shoes are not good to use---in fact, they can be quite dangerous. The reason is that when lifting weights, the nice squishy soles on typical running shoes give you an unstable lifting platform, which can cause injuries like toppling over when doing squats, for example, and reduce the lifting effectiveness of your muscles, since your muscle force gets absorbed by the squishy sole rather than being used to actually lift the weight.

So I tossed my running shoes until I could find a replacement. And when I began to exercise in my bare feet, I learned I didn't know how to run! More importantly, I learned that typical "running" shoes are not only not good for cross-training purposes, but they actually are not good for running!

As expected, my lifts became much more stable after giving up my old running shoes, but running in bare feet was a bit of an eye opener. You see, most people who wear those "running" shoes run heel-to-toe. This means that the heel is the first part of your foot that strikes the ground, and then you roll to your forefoot as your step progresses. But if you try to run this way in just your bare feet (try this outside on a sidewalk, for example), you will soon realize that your foot is not engineered to strike heel first! Your foot was engineered to strike with the forefoot first, letting the pad of your foot, arch, and other foot muscles absorb the impact of the step---the heel contact with the ground comes after the foot has settled, if at all.

This site shows an animation highlighting the differences between the forefoot and heel-to-toe running techniques.

So, those squishy running shoes promote running with bad form, with the heel jarring against the ground and sending much of the impact force to the knee. No wonder so many people give up running due to shin splints, sore knees, heel spurs, etc.

When I re-engineered my running form to a more forefoot-first step, I noticed less knee soreness and greatly increased muscle development in the calf and foot muscles. Based on this insight, I chose a shoe with minimal heel, allowing for lifting stability as well as promoting proper running form. Some shoes I've seen recommended as being more suitable for cross-training include the Nike Free, Puma H-Street, Asics Tai-Chi, Asics Bukokan, Vibram Five Fingers, and Addidas Samba, if you insist on wearing shoes at all.


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In case you are interested, there are a lot of resources online about this sort of running technique, such as information on the POSE method, Vibram Five Fingers running shoes, and just plain old running barefoot.

But if you've given up running or even walking due to certain injuries, such as those caused by a heel-to-toe step, then you might consider how your foot was engineered and adjust your form according to your fitness needs, while possibly ditching the squishy running shoe.

HOWEVER, note that what works for me might not work for you. In fact, I recently heard from a friend who suffered from plantar fasciitis when running on the balls of his feet, but was fine when running heel-to-toe.

So, for a bit of a running/health pun: your mileage may vary.

August 4, 2008

Assessing quality of life, neighborhood walkability, and other population factors and statistics

There are a number of tools that have become available recently that overlay population features on top of geographic maps (thanks NumbersGuy). The data is from government surveys, crime logs, census logs, etc., and have been available for a very long time. However, by adding the geographic component and a web interface, the data is suddenly much more accessible and useful, especially to the individual.

For example, are you going to buy a new home and want to check out neighborhoods for various factors, such as crime, income, education opportunities, neighborhood walkability, etc.? Or are you interested in checking out your current neighborhood? Do you want to open a business and so want to target specific markets?

Below are a number of online tools that you may help you answer these questions:

  • SpotCrime: shows crime statistics for a given address
  • PolicyMap: shows census, real estate analysis, crime, mortgage origination, education, income, demographic, job, energy, and other statistics
  • Walk Score: rates a given address on its walkability - a measure of the quality of life around a given address when walking
  • Criminal Searches: search a given neighborhood or even people for crimes and offences.

As the first of several examples, here is an image of the distribution of household incomes around VCU in the year 2000, using the PolicyMap service. The free version unfortunately only gives access to old data (e.g., year 2000 for incomes), and the resolution is a little course (does not give block-by-block resolution), but you still can see overall trends. In the figure, the regions shaded with the darker colors indicate higher median household incomes.

vcu_2000_incomes.png

The image below, from SpotCrime, shows the various crimes that were reported and logged by police from March 4, 2008 to May 4, 2008 around VCU. The different icons indicate different types of crimes, such as assaults, thefts, arson, arrests, robbery, burglary, vandalism, etc. While the number of crimes over just a two month period might seem high, VCU is an urban university in the middle of a low-income part of town (see previous median income image) with a dense population, so some amount of crime is unfortunately probably to be expected without better enforcement and more security.

vcu_crime_2_months_2008.png

Finally, on the bright side, VCU does appear to be a neighborhood that is quite walkable, as seen in the following graphic, where WalkScore gives VCU a walkability score of 88 out of 100, where 100 is the best walkability score you can get. Each icon represents a grocery store, restaurant, coffee shop, bar, movie theatre, school, park, library, bookstore, fitness center, drug store, etc., that are good to have within walking distance - the more of these establishments there are, the higher the walkability score.

vcu_walkability_2008.png

August 2, 2008

University degrees, where the jobs are, and where the jobs are not

You might be interested in checking out a post I made on my university blog, where I discuss a table showing numbers of degrees being produced versus projected job demand in several disciplines. The results may surprise you (and may give insight into why the U.S. keeps outsourcing high-tech jobs).

Hint: where are the students?

July 22, 2008

Virginia Safari Park

If you want a fun day trip, don't mind being overwhelmed by cute, and want to get up close and personal with a camel or perhaps an ostrich, then you should consider a visit to the Virginia Safari Park, located off Interstate 81, just south of Lexington and northwest of Lynchburg --- right beside Natural Bridge.

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They have a variety of land mammals and birds, such as llamas, giraffes, pot-bellied pigs, bison, emus, elk, zebras, camels, and some endangered African animals.

You can either drive through the three-mile trail or you can ride in a wagon, pulled by a tractor. As you drive along, the animals will come up to the car and you can feed them special food from plastic buckets. We bought four buckets of food for $10, and that was about the right amount for the three-mile trip.

Some of the critters will be happy to relieve you of your bucket if you aren't careful:


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You also have to be careful that you don't get an additional passenger in your car:


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In addition to the safari trail, they also have a giraffe feeding station, a kangaroo walk-about, a lorikeet landing, primates, tigers, warthogs, an aviary, and a petting area.

So it was a nice day trip up in the beautiful Virginia mountains, where the buffalo do roam and the antelope do play. Camels too.


camels.jpg

July 14, 2008

Setting up a home gym

Time has a way of warping when you are not looking. Blink, and you'll soon realize that years have gone by, as you struggle with work, paying bills, and just making ends meet. But as you get older, you need to be more careful about these large lapses in time. And without proper care, the body will quickly degrade if not kept in shape, as can be seen by America's expanding waistline and the fact that the U.S. Obesity Epidemic Continues to Grow.

We'll see if I caught mine in time, but for now at least I can begin the process of getting back in shape. Towards that goal, we recently completed setting up a home gym.

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Why set up your own home gym? Why not just join a local fitness center? Well, for me, my biggest constraint is time, and so having a gym at home really pays for itself when you consider the overhead of travel to and from a fitness center. Also, as I learn more about what is involved in fitness and proper exercises, I have found that most local fitness centers just do not have the right types of equipment there to be worth my time and money. And I really shouldn't have to mention awful music, OPS (Other People's Sweat), and hefty fees commonly found at the local fitness centers.

A good guide on how to set up your own home gym, with pointers to proper equipment and possible vendors, can be found here in the September 1, 2002 issue of the CrossFit Journal. Our current home gym is a first-pass at their prescribed configuration, and includes a multi-station exercise center, plates and dumbbells (and a couple kettlebells), treadmill, striking dummies/bags, pullup station, and some tumbling matts. There are a few pieces of equipment I am lacking, such as a climbing rope, rings, and a rowing machine, but for the most part the current configuration allows for a reasonably effective and useful workout.

Note that the above-linked CrossFit Journal article also contains a list of things you can do to get kicked out of your local gym (I think they were being humorous) - maybe that's a way to get your gym to refund the remaining balance of your gym membership if you want out?

Day 1
Bring your own music - use a boom box - and turn it up to inspiration levels and start working out. ACDC's "Thunderstruck" should do the trick.

As for how to structure your exercise workouts, I can't think of a better program than CrossFit - there you'll find a WoD (workout of the day), videos on how to do each exercise, nutrition information, and lots more. They stress functional fitness, and their workouts will help you get into the best shape of your life.

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If you want more of a tactical workout, then you might want to try The Pit Workout and The Pit Workout - CrossPit. I am currently working through The Pit Workout and, well, let me just say it's not yoga down at the Y or tae-bo. Once I get The Pit Workout under my belt, I'll move to CrossPit.


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Finally, if you need some motivation to get back in shape, whether you stick with your fitness center or build a home gym, and want examples of how effective the CrossFit program is, you may want to watch this video of one of the CrossFit workouts.

Note that setting up this gym completes one task of my 101 Goals in 1001 Days project.

July 6, 2008

Review of Predictably Irrational, by Dan Ariely

If you think that you make rational, reasoned decisions, or that you are the master of your domain, etc., then you might consider reading Predictably Irrational: The Hidden Forces That Shape Our Decisions by Dan Ariely.


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This book provides a very interesting glimpse into just how humans make decisions in real life---it turns out that in a variety of situations, humans are not the masters of rationality that we assume them to be.

Economics is very good at making lots of models to predict supply and demand, though a core assumption is that humans will always make rational decisions. One look at the current economy gives weight to the statement that economists have a very hard time with getting their complex models to reflect, in any reasonable way, reality. Dan's take on economics is that humans, more often than not, make irrational decisions, leading to a new field called Behavioral Economics. Through a series of very interesting experiments, Dan shows that his suppositions are correct---humans make irrational decisions a lot, and the results of his experiments give insight into why and how people respond as they do to life situations.

Example experiments include testing human decision making when we have lots of options, how our decision making is distorted when we are sexually aroused, why we are dishonest, and how we are influenced by the placebo effect and the power of suggestion.

I found this book very entertaining---now I know why a 50-cent Aspirin works and a 1-cent Aspirin doesn't---and I do think Dan has done a great service in highlighting and investigating how humans really make decisions, as opposed to how traditional economists assume we make decisions.

Finally, reading this book finishes one of my 101 goals in 1001 days.

July 3, 2008

101 Goals in 1001 Days

I just created a set of 101 resolutions/goals/things-to-do that should keep me occupied for the next 1001 days.

I first read about the project, called 101 Things To Do in 1001 Days, on Robert Talbert's blog, and then visited the triplux site for more information. It seems like an interesting way to structure getting things done, so I figured it is worth a shot.

Remember, 1001 days is equivalent to about 2.75 years, so I'll be (hopefully) ticking off tasks as I accomplish them for some time to come, but if I go too long without accomplishing anything, feel free to ping me.

Also, you might want to consider joining in on the fun by creating your own set of 101 Goals or things you want to do and then, well, doing them.

June 28, 2008

Review: The Trillion Dollar Meltdown

Just yesterday I paid $4.09/gallon for 87 octane gas in Baltimore. Many people, lured into buying bloated, inefficient cars, trucks, and SUVs made and marketed by Detroit, are now feeling similar pains in the wallet. An ABC news story suggests that gas may soon cost $7/gallon.

But it is not just the high price of gas that is causing concern. All across the U.S., hundreds of thousands of people are losing their homes to foreclosure or are unable to sell their homes, and the crown jewels of the U.S. are being bought up by unsavory foreign governments taking advantage of the weak dollar.

Everyone wants to just throw their hands into the air, but if you have wondered why these events are happening, then you might consider reading The Trillion Dollar Meltdown: Easy Money, High Rollers, and the Great Credit Crash by Charles R. Morris.

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This book won't help you get out of debt, sell your house, or improve the degrading quality of the education system. But what it will do is put the current economic crisis into context, give insight into how economic and personal spending practices contributed to the problem, and help us understand what can be done to improve our national situation. It will also help you realize why and how the much heralded Alan Greenspan and his Chicago economics theories may have actually led to our current economic downward spiral, as did the lack of critical thinking skills by the millions of Americans who tried to buy houses when they could not afford to, assisted by greedy banks, other lenders, and Wall Street. It will also show how the follies of the current Presidential administration led to the decline of American economic standing in the world, with potentially dire implications for us all going forward.

There are no quick fixes for the current situation we voted and spent ourselves into, but this book at least paints a plausible explanation for why we are here. Where we go from here depends in large part on the resilience and fortitude of the American peoples, and this book at least helps show a reality clearly the result of causes and effects rather than from forces outside our control.

June 1, 2008

Skink

skink

May 5, 2008

Save a turtle too

Actually, a terrapin. Undertook a massive relocation effort to save this little guy from a subdivision of cars, lawn mowers, and dogs. He seemed to like his new country digs.

terrapin_2.jpg

May 1, 2008

Save a turtle

So, there was this turtle, going the wrong way on a busy street. Naturally, having swerved to miss him, I pulled off the road, ran through traffic, and rescued him.

turtle_1.jpg

I put him in the floorboard of the car and drove home. We have a small pond, so he was quite happy to get out of the car and into the water!

turtle_2.jpg

March 20, 2008

Research talk and visit to Johns Hopkins

Yesterday was a little busier than normal. In the morning I gave a research talk, "Text analysis with Iterative Denoising," at the spring meeting of the International Biometric Society, Eastern North American Region.

The conference was in Arlington, Virginia and my hotel was overlooking the Reagan National Airport. In the photo below (taken on a cloudy morning), you can see some of the airport structures, and just above the horizon you can see a plane taking off.

airport

Immediately after presenting I rushed to Baltimore for a research meeting. I was interested to see some of the changes to campus since the last time I was there. This building below, just south of Garland Hall, is completely new, and serves as the university's new visitor center. That whole area used to be a gravel parking lot where I parked when on campus. Below the field is a new 600 car underground parking garage.

visitors center

After my meeting, it was back to Richmond, and grading papers and preparing lectures awaited my return.

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March 12, 2008

Frederick Celtic Festival

WHEN: Saturday, May 10th, 2008

One hundred thousand welcomes to Maryland's Scottish Event! Enjoy bagpipes, Scottish and Irish dancing, shopping, traditional food and afternoon tea. Watch kilted, professional Highland athletes compete for victory - tossing trees and throwing heavy weights. Enjoy bagpipe music as you stroll through Vendor's Row featuring Celtic goods and delicious foods from across the pond and America as well. Free genealogy service will be available as well, with over 30 clans on hand to further assist and educate about your family's heritage and tartan.

For more information, go to their website: http://www.sasmm.com/celtic_festival.htm

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March 9, 2008

Eostre is coming, Easter is coming, Ostara is coming

It is sometimes interesting to investigate history a little in order to determine the context of modern events.

Take Easter, for example.

While many Christians view Easter as the celebration of the resurrection of Jesus, Easter as a religious event goes back much farther than that.

"Easter" comes from the ancient Germanic Goddess of spring, nature, and renewal, Eostre, or Ostara. This Goddess was symbolized by the hare and eggs, for reproduction and fertility during a time of year when the Germanic folk celebrated the coming warmth of spring and the planting of