Running is a gloriously democratic and accessible sport. All you need is a pair of shoes and the will to start moving your legs. It's so seemingly simple, that you may never think to figure out how you might get better at it — you just follow what your peers may be doing (who may not know anything more than you do), or pick up tips that percolate through social media (which may not be accurate), or 100% wing it, just vaguely trying to get a little faster each time you run.

My guest says that, rather than taking a willy-nilly approach to your recreational running, you can greatly improve your performance by learning from the professionals who actually run for a living.

His name is Matt Fitzgerald and he's a sports writer, a running coach, and the co-author of Run Like a Pro (Even If You're Slow): Elite Tools and Tips for Runners at Every Level. Today on the show Matt translates the best practices of elite runners into tactics the amateur can incorporate into their training, beginning with why you need to follow a well-programmed running plan, how to find the sweet spot for your running volume — including why you actually should concentrate more on the amount of time you run rather than the miles — and the number of hours Matt recommends trying to work up to running each week if you'd like to really see what you can do as a runner. We then discuss the ratio of low intensity to high intensity workouts you should be doing, the surprisingly small emphasis pros put on running form, what the pros know about what works best for recovery, and the edge you can get through cross-training. We end our conversation with the difference in mindset that marks elite runners, including how they're probably better quitters than you are.

#787: Run Like a Pro Even If You're Slow

Night (Ludovico Einaudi) Piano Cover

Original music composed and produced by
Nikolai von Sallwitz (Von Sallwitz Sound Architecture)
www.vonsallwitz.com


Instincts: Nikolai Von Sallwitz

She works at an emerging 21st century intersection of industry, social healing, and diverse contemplative practices. Raised Catholic with Joan of Arc as her hero, Mirabai Bush is one of the people who brought Buddhism to the West from India in the 1970s. She is called in to work with educators and judges, social activists and soldiers. She helped create Google’s wildly popular employee program, Search Inside Yourself. Mirabai Bush’s life tells a fascinating narrative of our time: the rediscovery of contemplative practices, in many forms and from many traditions, in the secular thick of modern culture.

See more at www.onbeing.org/program/mirabai-bush-search-inside-yourself-contemplation-in-life-and-work/7731

Mirabai Bush — Search Inside Yourself: Contemplation in Life and Work

The Colorado Department of Transportation says the 420 mile markers on the state's highways were stolen so often, they had to replace them with 419.99 mile markers. Many people know that "420" represents marijuana - hence the popularity of the mile markers - but very few know why. It's not a police code, it's not the number of chemical compounds in cannabis, and it's certainly not Bob Marley's birthday. Today on the show, we try for the real story.


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Artwork by Julienne Alexander.

Episode 64: 420

Enrique & Jennifer Lopez - Mouth To Mouth

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Alexander Brandon & Jimmy Hinson - Siren Synapse
Remastered by Torley Wong
Source: Deus Ex - The Synapse (Hong Kong Streets)
Original Composer: Alexander Brandon

Artist's Note
Jimmy Hinson: So I had been following Alex's blog for a while, and since he seemed so down to earth and approachable, I kept thinking how cool it would be if I could get him to collaborate on a remix. When I purchased Era's End, I actually had a brief e-chat with his wife and told her as much, and she said he'd probably think it was cool, so I should just ask him. So long story short, I did, and Alex was mad cool about the whole thing, even in spite of my initial lengthy, gushing, fanboy email, haha. For the remix, I knew it had to be "The Synapse (Hong Kong Streets)" from Deus Ex - that entire OST is amazing, but it was that track in particular that turned me onto the game a few years back when a friend emailed it to me like, "Man, you gotta check this song out." It also seemed appropriate since Alex once said he was partial to that particular track. All in all, this was a truly humbling (and exciting!) experience for me. Alex was not only very cool, but also very humble, and that in turn was humbling for me! I can't thank him enough for the collab, and I earnestly hope that perhaps we'll see more of this sort of thing (collabs with original game composers) in the future.

Alexander Brandon: John Romero introduced me to OCR about nine years ago. Since then I've been continually amazed by this whole "ReMix" thing, and to collaborate on this piece was a hell of a lot of fun. I'm so proud of it (with the little that I did, BGC deserves a huge lion's share of the credit) that I'm going to tell BT about it and see what he says. It's the first electronic piece that really feels like it'd be right at home as a major release. So Jimmy and David, thanks for bringing so much awesome music into the game industry and giving me the chance to be involved.

Torley: Almost whenever I'm exploring cyberpunk cityscapes in Second Life, I put on Alexander Brandon's Deus Ex soundtrack. It never gets old and captures the seminal nuances of such vibrant, immersive nightlife.

Big Giant Circles did the "Siren Synapse" remix which takes the original majesty of the Hong Kong theme and uplifts it with clubbier beats, percolating arps, and lots of changes and even a sweet 1-bar stutter break @ 3:32 — just what I need, and makes me wish BGC (a.k.a. Jimmy Hinson) remixed the entire soundtrack.

Needless to say, Alex enjoyed it, and I thought the best parts — including the smooth bassline and swirling percussion — would bask in more punch + spark. So, I remastered it to amplify the awesome.

Sonic Augmentation 3 - Siren Synapse (The Synapse (Hong Kong Streets) & Main Title)

Often

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