Interval Training Quotes

There is another physical law that teases me, too: the Doppler Effect. The sound of anything coming at you- a train, say, or the future- has a higher pitch than the sound of the same thing going away. If you have perfect pitch and a head for mathematics you can compute the speed of the object by the interval between its arriving and departing sounds. I have neither perfect pitch nor a head for mathematics, and anyway who wants to compute the speed of history? Like all falling bodies, it constantly accelerates. But I would like to hear your life as you heard it, coming at you, instead of hearing it as I do, a somber sound of expectations reduced, desires blunted, hopes deferred or abandoned, chances lost, defeats accepted, griefs borne.

If Henry Adams, whom you knew slightly, could make a theory of history by applying the second law of thermodynamics to human affairs, I ought to be entitled to base one on the angle of repose, and may yet. There is another physical law that teases me, too: the Doppler Effect. The sound of anything coming at you -- a train, say, or the future -- has a higher pitch than the sound of the same thing going away. If you have perfect pitch and a head for mathematics you can compute the speed of the object by the interval between its arriving and departing sounds. I have neither perfect pitch nor a head for mathematics, and anyway who wants to compute the speed of history? Like all falling bodies, it constantly accelerates. But I would like to hear your life as you heard it, coming at you, instead of hearing it as I do, a sober sound of expectations reduced, desires blunted, hopes deferred or abandoned, chances lost, defeats accepted, griefs borne. I don't find your life uninteresting, as Rodman does. I would like to hear it as it sounded while it was passing. Having no future of my own, why shouldn't I look forward to yours.

You will always reap greater rewards by exercising at the more intense side of the spectrum.

Good and slimming exercise is primarily strength and interval training whilst on a low carb diet. Bad and ineffective exercise is doing any exercise on a  low fat diet.

The past decade has seen an explosion of research into the science of high-intensity interval training, better known by its acronym, HIIT, pronounced “hit.

From that night the thousand streets ran as one street, with imperceptible corners and changes of scene, broken by intervals of begged and stolen rides, on trains and trucks, and on country wagons with he at twenty and twentyfive and thirty sitting on the seat with his still, hard face and the clothes (even when soiled and worn) of a city man and the driver of the wagon not knowing who or what the passenger was and not daring to ask. The street ran into Oklahoma and Missouri and as far south again as Mexico and then back north to Chicago and Detroit and then back south again and at last to Mississippi. It was fifteen years long.

His prayer, addressed neither to God nor saint, began with a shiver, as the chilly morning breeze crept through the chink of the carriage door to his feet, and ended in a trail of foolish words which he made to fit the insistent rhythm of the train; and silently, at intervals of four seconds, the telegraph-poles held the galloping notes of the music between punctual bars.

Outside the walls of the Crimson Cabaret was a world of rain and darkness. At intervals, whenever someone entered or exited through the front door of the club, one could actually see the steady rain and was allowed a brief glimpse of the darkness. Inside it was all amber light, tobacco smoke, and the sound of the raindrops hitting the windows, which were all painted black. On such nights, as I sat at one of the tables in that drab little place, I was always filled with an infernal merriment, as if I were waiting out the apocalypse and could not care less about it. I also liked to imagine that I was in the cabin of an old ship during a really vicious storm at sea or in the club car of a luxury passenger train that was being rocked on its rails by ferocious winds and hammered by a demonic rain. Sometimes, when I was sitting in the Crimson Cabaret on a rainy night, I thought of myself as occupying a waiting room for the abyss (which of course was exactly what I was doing) and between sips from my glass of wine or cup of coffee I smiled sadly and touched the front pocket of my coat where I kept my imaginary ticket to oblivion.

How much longer should I wait? The answer came to me. Wait as long as you need to. The waiting is as important as doing; it's the time you spent training and the rest in between; it's painting the subject and the space in between; it's the reading and the thinking about what you've read; it's the written words that , what is said, what is left unsaid, the space between the thoughts on the page, that makes the story, and it's the space between the notes, the intervals between fast and slow, that makes the music. It's the love of being together, the spacing, the tension of being apart, that brings you back together.

The presence of the central governor may explain why interval training—short bursts of high intensity exercise interspersed by recovery periods—works so well. According to Noakes, regular sprints that push us close to our limit of maximum performance don’t just increase physical fitness, they also retrain the brain. They teach the central governor that pushing ourselves that hard was fine, so next time it’s safe to push ourselves a little bit further.

In the East, he then believed, a man went to college not for vocational training but in disciplined search for wisdom and beauty, and nobody over the age of twelve believed that those words were for sissies. In the East, wearing rumpled tweeds and flannels, he could have strolled for hours among ancient elms and clock towers, talking with his friends, and his friends would have been the cream of their generation. The girls of the East were marvelously slim and graceful; they moved with the authority of places like Bennington and Holyoke; they spoke intelligently in low, subtle voices, and they never giggled. On sharp winter evenings you could meet them for cocktails at the Biltmore and take them to the theater, and afterwards, warmed with brandy, they would come with you for a drive to a snowbound New England inn, where they’d slip happily into bed with you under an eiderdown quilt. In the East, when college was over, you could put off going seriously to work until you’d spent a few years in a book-lined bachelor flat, with intervals of European travel, and when you found your true vocation at last it was through a process of informed and unhurried selection; just as when you married at last it was to solemnize the last and best of your many long, sophisticated affairs.

As the prospect gradually revealed itself and disclosed the scene over which the wind had wandered in the dark, like my memory over my life, I had a pleasure in discovering the unknown objects that had been around me in my sleep. At first they were faintly discernible in the mist, and above them the later stars still glimmered. That pale interval over, the picture began to enlarge and fill up so fast that at every new peep I could have found enough to look at for an hour. Imperceptibly my candles became the only incongruous part of the morning, the dark places in my room all melted away, and the day shone bright upon a cheerful landscape, prominent in which the old Abbey Church, with its massive tower, threw a softer train of shadow on the view than seemed compatible with its rugged character.

QUICK START Not sure how much cardio you should do for maximum benefit and minimum risk? Here’s a simple shortcut formula, backed by research and experience: A foolproof starting point is three to four days per week of the cardio of your choice, for 20–40 minutes at a moderate to high intensity. If you’re already fit and your time is limited, do up to three sessions of high-intensity interval training (HIIT) per week. When you need to accelerate fat loss, simply increase the duration and frequency a little bit each week until you get the rate of fat loss you want.

Her training had all been toward the end of making her proficient in what she had undertaken to do. Her personal life, her own realization of herself, was almost a subconscious existence; like an underground river that came to the surface only here and there, at intervals months apart, and then sank again to flow on under her own fields. Nevertheless, the underground stream was there, and it was because she had so much personality to put into her enterprises and succeeded in putting it into them so completely, that her affairs prospered better than those of her neighbors.

To read well, that is, to read true books in a true spirit, is a noble exercise, and one that will task the reader more than any exercise which the customs of the day esteem. It requires a training such as the athletes underwent, the steady intention almost of the whole life to this object. Books must be read as deliberately and reservedly as they were written. It is not enough even to be able to speak the language of that nation by which they are written, for there is a memorable interval between the spoken and the written language, the language heard and the language read.

And if you can tolerate it, a minute’s worth of maximal exercise, in the form of three all-out sprints for twenty seconds each can change your physiology as much as fifty minutes of cycling at a moderate pace. Studies from my lab have demonstrated all these things. The naysayers warn that high-intensity intervals are only for people who are really fit and really motivated. But those naysayers are wrong. Listen: Some people shouldn’t perform interval training. But it’s a rather limited group, and many more—even those with chronic diseases—can benefit from an interval-based approach to fitness.

There is a story that Simonides was dining at the house of a wealthy nobleman named Scopas at Crannon in Thessaly, and chanted a lyric poem which he had composed in honor of his host, in which he followed the custom of the poets by including for decorative purposes a long passage referring to Castor and Pollux; whereupon Scopas with excessive meanness told him he would pay him half the fee agreed on for the poem, and if he liked he might apply for the balance to his sons of Tyndaraus, as they had gone halves in the panegyric. The story runs that a little later a message was brought to Simonides to go outside, as two young men were standing at the door who earnestly requested him to come out; so he rose from his seat and went out, and could not see anybody; but in the interval of his absence the roof of the hall where Scopas was giving the banquet fell in, crushing Scopas himself and his relations underneath the ruins and killing them; and when their friends wanted to bury them but were altogether unable to know them apart as they had been completely crushed, the story goes that Simonides was enabled by his recollection of the place in which each of them had been reclining at table to identify them for separate interment; and that this circumstance suggested to him the discovery of the truth that the best aid to clearness of memory consists in orderly arrangement. He inferred that persons desiring to train this faculty must select localities and form mental images of the facts they wish to remember and store those images in the localities, with the result that the arrangement of the localities will preserve the order of the facts, and the images of the facts will designate the facts themselves, and we shall employ the localities and images respectively as a wax writing tablet and the letters written on it.

The sound of anything coming at you—a train, say, or the future —has a higher pitch than the sound of the same thing going away. If you have perfect pitch and a head for mathematics you can compute the speed of the object by the interval between its arriving and departing sounds. I have neither perfect pitch nor a head for mathematics, and anyway who wants to compute the speed of history? Like all falling bodies, it constantly accelerates. But I would like to hear your life as you heard it, coming at you, instead of hearing it as I do, a sober sound of expectations reduced, desires blunted, hopes deferred or abandoned, chances lost, defeats accepted, griefs borne. I don’t find your life uninteresting, as Rodman does. I would like to hear it as it sounded while it was passing. Having no future of my own, why shouldn’t I look forward to yours?

Hazel Motes sat at a forward angle on the green plush train seat, looking one minute at the window as if he might want to jump out of it, and the next down the aisle at the other end of the car. The train was racing through tree tops that fell away at intervals and showed the sun standing, very red, on the edge of the farthest woods. Nearer, the plowed fields curved and faded and the few hogs nosing in the furrows looked like large spotted stones. Mrs.

Las Vegas is the most extreme and allegorical of American settlements, bizarre and beautiful in its venality and in its devotion to immediate gratification, a place the tone of which is set by mobsters and call girls and ladies’ room attendants with amyl nitrite poppers in their uniform pockets. Almost everyone notes that there is no “time” in Las Vegas, no night and no day and no past and no future (no Las Vegas casino, however, has taken the obliteration of the ordinary time sense quite so far as Harold’s Club in Reno, which for a while issued, at odd intervals in the day and night, mimeographed “bulletins” carrying news from the world outside); neither is there any logical sense of where one is. One is standing on a highway in the middle of a vast hostile desert looking at an eighty-foot sign which blinks ”stardust” or “caesar’s palace.” Yes, but what does that explain? This geographical implausibility reinforces the sense that what happens there has no connection with “real” life; Nevada cities like Reno and Carson are ranch towns, Western towns, places behind which there is some historical imperative. But Las Vegas seems to exist only in the eye of the beholder. All of which makes it an extraordinarily stimulating and interesting place, but an odd one in which to want to wear a candlelight satin Priscilla of Boston wedding dress with Chantilly lace insets, tapered sleeves and a detachable modified train.

Now for the interval-training group. They also went on a six-week-long training regimen, but one that required much less work and time. It was modeled after the protocol used in our first study. The subjects began by spending a couple of minutes warming up on the exercise bicycle. Then they performed a thirty-second-long sprint. They rested for four and a half minutes, and then they did another sprint, repeating this four to six times. Instead of training five days per week, they trained three days.

Most remarkably, research we’ve just conducted in my lab tracked the 1-minute-interval protocol’s effects over 12 weeks on sedentary, nonathletic individuals and compared the benefits to those of another group that conducted 135 minutes a week of moderate aerobic exercise. And the benefits were the same. That’s right: It was possible for everyday, nonathletic sedentary individuals to derive the cardiorespiratory benefits of 135 minutes a week of traditional endurance training—three 45-minute sessions per week—with just a single minute’s worth of hard exercise repeated three times per week.

Now,” Samite continued, “after Essel has just spent time warning you about generalities and how they often don’t apply, I’m going to use some. Because some generalities are true often enough that we have to worry about them. So here’s one: men will physically fight for status. Women, generally, are more clever. The why of it doesn’t matter: learned, innate, cultural, who cares? You see the chest-bumping, the name-calling, performing for their fellows, what they’re really doing is getting the juices flowing. That interval isn’t always long, but it’s long enough for men to trigger the battle juice. That’s the terror or excitation that leads people to fight or run. It can be useful in small doses or debilitating in large ones. Any of you have brothers, or boys you’ve fought with?” Six of the ten raised their hands. “Have you ever had a fight with them—verbal or physical—and then they leave and come back a little later, and they’re completely done fighting and you’re just fully getting into it? They look like they’ve been ambushed, because they’ve come completely off the mountain already, and you’ve just gotten to the top?” “Think of it like lovemaking,” Essel said. She was a bawdy one. “Breathe in a man’s ear and tell him to take his trousers off, and he’s ready to go before you draw your next breath. A woman’s body takes longer.” Some of the girls giggled nervously. “Men can switch on very, very fast. They also switch off from that battle readiness very, very fast. Sure, they’ll be left trembling, sometimes puking from it, but it’s on and then it’s off. Women don’t do that. We peak slower. Now, maybe there are exceptions, maybe. But as fighters, we tend to think that everyone reacts the way we do, because our own experience is all we have. In this case, it’s not true for us. Men will be ready to fight, then finished, within heartbeats. This is good and bad. “A man, deeply surprised, will have only his first instinctive response be as controlled and crisp as it is when he trains. Then that torrent of emotion is on him. We spend thousands of hours training that first instinctive response, and further, we train to control the torrent of emotion so that it raises us to a heightened level of awareness without making us stupid.” “So the positive, for us Archers: surprise me, and my first reaction will be the same as my male counterpart’s. I can still, of course, get terrified, or locked into a loop of indecision. But if I’m not, my second, third, and tenth moves will also be controlled. My hands will not shake. I will be able to make precision movements that a man cannot. But I won’t have the heightened strength or sensations until perhaps a minute later—often too late. “Where a man needs to train to control that rush, we need to train to make it closer. If we have to climb a mountain more slowly to get to the same height to get all the positives, we need to start climbing sooner. That is, when I go into a situation that I know may be hazardous, I need to prepare myself. I need to start climbing. The men may joke to break the tension. Let them. I don’t join in. Maybe they think I’m humorless because I don’t. Fine. That’s a trade I’m willing to make.” Teia and the rest of the girls walked away from training that day somewhat dazed, definitely overwhelmed. What Teia realized was that the women were deeply appealing because they were honest and powerful. And those two things were wed inextricably together. They said, I am the best in the world at what I do, and I cannot do everything. Those two statements, held together, gave them the security to face any challenge. If her own strengths couldn’t surmount an obstacle, her team’s strengths could—and she was unembarrassed about asking for help where she needed it because she knew that what she brought to the team would be equally valuable in some other situation.

but the adventurous student will always study classics, in whatever language they may be written and however ancient they may be. For what are the classics but the noblest recorded thoughts of man? They are the only oracles which are not decayed, and there are such answers to the most modern inquiry in them as Delphi and Dodona never gave. We might as well omit to study Nature because she is old. To read well, that is, to read true books in a true spirit, is a noble exercise, and one that will task the reader more than any exercise which the customs of the day esteem. It requires a training such as the athletes underwent, the steady intention almost of the whole life to this object. Books must be read as deliberately and reservedly as they were written. It is not enough even to be able to speak the language of that nation by which they are written, for there is a memorable interval between the spoken and the written language, the language heard and the language read. The one is commonly transitory, a sound, a tongue, a dialect merely, almost brutish, and we learn it unconsciously, like the brutes, of our mothers. The other is the maturity and experience of that; if that is our mother tongue, this is our father tongue, a reserved and select expression, too significant to be heard by the ear, which we must be born again in order to speak. The crowds of men who merely spoke the Greek and Latin tongues in the Middle Ages were not entitled by the accident of birth to read the works of genius written in those languages; for these were not written in that Greek or Latin which they knew, but in the select language of literature. They had not learned the nobler dialects of Greece and Rome, but the very materials on which they were written were waste paper to them, and they prized instead a cheap contemporary literature. But when the several nations of Europe had acquired distinct though rude written languages of their own, sufficient for the purposes of their rising literatures, then first learning revived, and scholars were enabled to discern from that remoteness the treasures of antiquity. What the Roman and Grecian multitude could not hear, after the lapse of ages a few scholars read, and a few scholars only are still reading it.

All Night, All Night Rode in the train all night, in the sick light. A bird Flew parallel with a singular will. In daydream's moods and attitudes The other passengers slumped, dozed, slept, read, Waiting, and waiting for place to be displaced On the exact track of safety or the rack of accident. Looked out at the night, unable to distinguish Lights in the towns of passage from the yellow lights Numb on the ceiling. And the bird flew parallel and still As the train shot forth the straight line of its whistle, Forward on the taut tracks, piercing empty, familiar -- The bored center of this vision and condition looked and looked Down through the slick pages of the magazine (seeking The seen and the unseen) and his gaze fell down the well Of the great darkness under the slick glitter, And he was only one among eight million riders and readers. And all the while under his empty smile the shaking drum Of the long determined passage passed through him By his body mimicked and echoed. And then the train Like a suddenly storming rain, began to rush and thresh-- The silent or passive night, pressing and impressing The patients' foreheads with a tightening-like image Of the rushing engine proceeded by a shaft of light Piercing the dark, changing and transforming the silence Into a violence of foam, sound, smoke and succession. A bored child went to get a cup of water, And crushed the cup because the water too was Boring and merely boredom's struggle. The child, returning, looked over the shoulder Of a man reading until he annoyed the shoulder. A fat woman yawned and felt the liquid drops Drip down the fleece of many dinners. And the bird flew parallel and parallel flew The black pencil lines of telephone posts, crucified, At regular intervals, post after post Of thrice crossed, blue-belled, anonymous trees. And then the bird cried as if to all of us: 0 your life, your lonely life What have you ever done with it, And done with the great gift of consciousness? What will you ever do with your life before death's knife Provides the answer ultimate and appropriate? As I for my part felt in my heart as one who falls, Falls in a parachute, falls endlessly, and feel the vast Draft of the abyss sucking him down and down, An endlessly helplessly falling and appalled clown: This is the way that night passes by, this Is the overnight endless trip to the famous unfathomable abyss.

I know of no actor who is so pure onstage that he thinks only what his character thinks. If he did, he would presumably become the character: a form of madness. This may be of course what happens to Hamlet--he puts on an antic disposition, and gets stuck with it. [...] Acting is mostly a twin-track mental activity. In one track runs the role, requiring thoughts ranging from, say, gentle amusement to towering rage. Then there is the second track, which monitors the performance: executing the right moves, body language, and voice level; taking note of audience reaction and keeping an eye on fellow actors; coping with emergencies such as a missing prop or a faulty lighting cue. These two tracks run parallel, night by night. If one should go wrong, then it is likely that the other will misbehave too. [...] But there is a third and wholly subversive track that intrudes itself at intervals, full of phantom thoughts and feelings that come and go of their own volition. This ghost train of random musings is, of course, to be discouraged, but it can never be entirely denied. As Bohr and his wife, Margrethe, say in the play: "So many things we think about at the same time. Our lives and our physics...All the things that come into our heads out of nowhere.

Do those things, god damnit, because nothing sucks worse than a girl who reads. Do it, I say, because a life in purgatory is better than a life in hell. Do it, because a girl who reads possesses a vocabulary that can describe that amorphous discontent as a life unfulfilled—a vocabulary that parses the innate beauty of the world and makes it an accessible necessity instead of an alien wonder. A girl who reads lays claim to a vocabulary that distinguishes between the specious and soulless rhetoric of someone who cannot love her, and the inarticulate desperation of someone who loves her too much. A vocabulary, god damnit, that makes my vacuous sophistry a cheap trick. Do it, because a girl who reads understands syntax. Literature has taught her that moments of tenderness come in sporadic but knowable intervals. A girl who reads knows that life is not planar; she knows, and rightly demands, that the ebb comes along with the flow of disappointment. A girl who has read up on her syntax senses the irregular pauses—the hesitation of breath—endemic to a lie. A girl who reads perceives the difference between a parenthetical moment of anger and the entrenched habits of someone whose bitter cynicism will run on, run on well past any point of reason, or purpose, run on far after she has packed a suitcase and said a reluctant goodbye and she has decided that I am an ellipsis and not a period and run on and run on. Syntax that knows the rhythm and cadence of a life well lived. Date a girl who doesn’t read because the girl who reads knows the importance of plot. She can trace out the demarcations of a prologue and the sharp ridges of a climax. She feels them in her skin. The girl who reads will be patient with an intermission and expedite a denouement. But of all things, the girl who reads knows most the ineluctable significance of an end. She is comfortable with them. She has bid farewell to a thousand heroes with only a twinge of sadness. Don’t date a girl who reads because girls who read are the storytellers. You with the Joyce, you with the Nabokov, you with the Woolf. You there in the library, on the platform of the metro, you in the corner of the café, you in the window of your room. You, who make my life so god damned difficult. The girl who reads has spun out the account of her life and it is bursting with meaning. She insists that her narratives are rich, her supporting cast colorful, and her typeface bold. You, the girl who reads, make me want to be everything that I am not. But I am weak and I will fail you, because you have dreamed, properly, of someone who is better than I am. You will not accept the life that I told of at the beginning of this piece. You will accept nothing less than passion, and perfection, and a life worthy of being storied. So out with you, girl who reads. Take the next southbound train and take your Hemingway with you. I hate you. I really, really, really hate you.

What should already have been made clear is that for HIIT to work to its full potential, you really do have to give it everything you have during the high intensity periods of your HIIT workout. Giving it everything should obviously equate to 100% of your maximal heart rate!

While it’s true that you can carry out HIIT at comfortable intensities when starting out, the aim should always be to be working as hard as you possibly can; 100% of your maximal heart rate. Ideally you should also be aiming to hold this intensity too for as long as you’re able.

Hundreds of experiments have been performed comparing interval training (doing a certain amount of work such as running, biking, swimming, rowing, or jump-roping) vs. steady state training (doing the activity for a specific period of time). What is consistently found is intervals provide as good or better cardiovascular fitness as steady-state training, but with a fraction the time.

He [the teacher] knows that children's minds hunger at regular intervals as do their bodies; that they hunger for knowledge, not for information, and that his own poor stock of knowledge is not enough, his own desultory talk has not substance enough; that his irrelevant remarks interrupt a child's train of thought; that, in a word, he is not sufficient for these things.

So training smart, training effectively, involves cycling through the three zones in any given week or training block: 75 percent easy running, 5 to 10 percent running at target race paces, and 15 to 20 percent fast running or hill training in the third zone to spike the heart and breathing rates. In my 5-days-a-week running schedule, that cycle looks like this: On Monday, I cross-train. Tuesday, I do an easy run in zone one, then speed up to a target race pace for a mile or two of zone-two work. On Wednesday, it’s an easy zone-one run. Thursday is an intense third-zone workout with hills, speed intervals, or a combination of the two. Friday is a recovery day to give my body time to adapt. On Saturday, I do a relaxed run with perhaps another mile or two of zone-two race pace or zone-three speed. Sunday is a long, slow run. That constant cycling through the three zones—a hard day followed by an easy or rest day—gradually improves my performance in each zone and my overall fitness. But today is not about training. It’s about cranking up that treadmill yet again, pushing me to run ever faster in the third zone, so Vescovi can measure my max HR and my max VO2, the greatest amount of oxygen my heart and lungs can pump to muscles working at their peak. When I pass into this third zone, Vescovi and his team start cheering: “Great job!” “Awesome!” “Nice work.” They sound impressed. And when I am in the moment of running rather than watching myself later on film, I really think I am impressing them, that I am lighting up the computer screen with numbers they have rarely seen from a middle-aged marathoner, maybe even from an Olympian in her prime. It’s not impossible: A test of male endurance athletes in Sweden, all over the age of 80 and having 50 years of consistent training for cross-country skiing, found they had relative max VO2 values (“relative” because the person’s weight was included in the calculation) comparable to those of men half their age and 80 percent higher than their sedentary cohorts. And I am going for a high max VO2. I am hauling in air. I am running well over what should be my max HR of 170 (according to that oft-used mathematical formula, 220 − age) and way over the 162 calculated using the Gulati formula, which is considered to be more accurate for women (0.88 × age, the result of which is then subtracted from 206). Those mathematical formulas simply can’t account for individual variables and fitness levels. A more accurate way to measure max HR, other than the test I’m in the middle of, is to strap on a heart rate monitor and run four laps at a 400-meter track, starting out at a moderate pace and running faster on each lap, then running the last one full out. That should spike your heart into its maximum range. My high max HR is not surprising, since endurance runners usually develop both a higher maximum rate at peak effort and a lower rate at rest than unconditioned people. What is surprising is that as the treadmill

The problem for these individuals was that, while they did lose a significant amount of weight through dietary restriction, this very restriction seemed to prevent them from gaining any power through sprint interval training. More specifically, Lunn suggested, inadequate protein intake kept their muscles from adapting to the stress imposed by the sprints.

SLEEP TRAINING DOES NOT EQUAL CRY IT OUT Sleep training involves several general principles to use the natural development of sleep/wake rhythms as an aid to help your child learn to sleep. • Respect your baby’s need to sleep. • Start early to plan for or anticipate for when your baby will need to sleep, similar to anticipating when your baby will need to feed. • Maintain brief intervals of wakefulness, this is the one- to two-hour window. • Learn to recognize drowsy cues (see this page), though they may be absent in 20 percent of extremely fussy/colicky babies. Drowsy cues or sleepy signs signal that your baby is becoming sleepy; this is when you should begin your soothing efforts. • When you put your baby down or lie down with him, he may be drowsy and awake or in a deep sleep. Either way works if you have good timing. • Develop a bedtime routine. • Matching the time when you soothe your baby to sleep to the time when he naturally needs to sleep is the key. For 80 percent of common fussy babies, perfect timing produces no crying. • During the first several weeks, many babies fall asleep while feeding or sucking to soothe even if not hungry. This is natural. It is not necessary to deliberately wake your baby before you put him down to sleep or lie down with him in your bed. Later, your older baby may or may not momentarily and partially awaken as you remove your breast or bottle before falling asleep. Do not force him to a wakeful state before attempting to sleep him.

A SUMMARY OF BRAIN TRAINING FUELING GUIDELINES • Drink only when you’re thirsty during running. But don’t allow your thirst to build—that is, drink as soon as you feel the urge and as often as you feel the urge. Never force yourself to drink more than is comfortable. • Drink during runs lasting longer than one hour and during the recovery periods in shorter, high-intensity interval workouts. • When performance counts, use a sports drink instead of water. Its electrolyte content enhances hydration and its carbohydrate content provides an extra source of energy and stimulates a brain signal that boosts performance. • Consider using a carbohydrate-protein sports drink (Accelerade) instead of a conventional sports drink to promote faster recovery from workouts and perhaps greater long-term fitness gains. • Consider using water or an electrolyte-fortified water instead of a sports drink during some of your long runs to increase the physiological stress of these runs in ways that will enhance your body’s adaptations to them.

The tritone - an augmented fourth (or, in hazz parlance, a flatted fifth) - is a difficult interval to sing and has often been regarded as having an ugly, uncanny, or even diabolical quality. Its use was forbidden in early ecclesiastical music, and early theorists called it diabolus in musica ("the devil in music"). But Tartini used it, for this very reason, in his Devil's Trill Sonata for violin. Though the raw tritone sounds so harsh, it is easily filled out with another tritone to form a diminished seventh. And this, the Oxford Companion to Music notes, "has a luscious effect... The chord is indeed the most Protean in all harmony. In England the nickname has been given it of 'The Clapham Junction of Harmony' - from a railway station in London where so many lines join that once arrived there one can take a train for almost anywhere else.

The goal of all persons who had houses in those days was to possess the smallest number of pieces of furniture needed to sustain life, but to make them as large and heavy and dark as possible. Accordingly, Daniel and Drake ate their potatoes and herring on a table that had the size and weight of a medieval drawbridge. There was no other furniture in the room, although the eight-foot-high grandfather clock in the adjoining hall contributed a sort of immediate presence with the heaving to and fro of its cannonball-sized pendulum, which made the entire house lean from one side to the other like a drunk out for a brisk walk, and the palpable grinding of its gear-train, and the wild clamorous bonging that exploded from it at intervals that seemed suspiciously random, and that caused flocks of migrating waterfowl, thousands of feet overhead, to collide with each other in panic and veer into new courses.

Controlled Crying (Graduated Extinction) Consider using this strategy at night after six weeks (from the due date) when you expect longer blocks of sleep at night and an earlier bedtime is emerging. When your twin cries, wait for five minutes before going in to soothe him. Unlike checking and consoling, where you respond promptly, the delayed response with controlled crying or “graduated extinction” means that your twin will likely become more upset. Therefore, with this method your soothing can and should take the form of whatever will calm your baby back down to a drowsy but awake state: pick him up, sing to him, breastfeed, or rock him. The goal is to eventually soothe him to a drowsy but awake state, but if your baby falls asleep while you are soothing him, that’s okay. Drowsy or asleep, you then put your baby down to sleep. At that time or later, if there is more crying, you will wait for ten minutes before you return to soothe your twin. Repeat your soothing performance. And again put the baby back down to sleep. At every subsequent time of crying, delay your response by an additional five minutes. There is nothing particularly magical about a five-minute interval, but some delay is necessary and consistency is key; you might want to try three-minute intervals. You might cap the maximum time of your delay to twenty to twenty-five minutes, or you might start out the next night with a ten-minute delay in your response time. Your expectation here is that eventually your baby will fall asleep during one of your delays. This begins the process of allowing your twins to learn how to return to sleep unassisted. It is my experience that, again, this method works faster and better when it is the father who does the soothing. Even though feeding the babies is accepted in this method, if the father is the one to do the soothing, breastfeeding—which many babies prefer—is not an option. Some babies will settle down and get to sleep faster when the breast is not available to them. The entire controlled crying or gradual extinction process may take a few nights or a few weeks. The process works faster when you start early in the evening, when drowsy signs first appear. Sometimes the repeated bouts of crying are overwhelming and you might decide that letting your twins “cry it out” (see below) is the best option for speeding up the process of getting to “no more tears.” “For the first week, they often would cry for up to thirty to forty-five minutes. This would be through one five-, ten-, and fifteen-minute cycle with consoling in between. By week two, they were usually asleep before the first ten-minute cycle had passed. By week three, they were down usually within the first five minutes. Now they go down within a minute or two. Sometimes they talk and play a bit longer, but they don’t cry.

The joint was divided almost evenly between dining area and bar. The smoke-filled bar was jammed nearly full while the restaurant was largely empty. In both sections, railroad memorabilia—from fading pictures and travel posters to crossing signs—decorated every inch of available wall space. A platform, dropped from the ceiling, ran around the outside of the room and supported the tracks for several running electric trains that hummed overhead at odd intervals.

... from the Stone Age on, the weapons of war and the chase have been interchangeable, and one activity has been a preparation and training for the other. In modern war we learn to kill each other at great distances and on a scale which actually threatens the life of our own species. In intervals of peace we proceed to turn the technology so developed … against the lower animals.

Best Ideas and Tips for Career Growth and Development In case you're thinking about how you will get where you need to be in your career, there are some basic advances you can take that will assist you in making your own professional development. Similarly, as with all endeavors, you should be clear about your course when you make your own career development plan. You don't take an excursion without knowing where you need to wind up. You additionally don't have to excessively confound this undertaking. For profession improvement wanting to be compelling, extend your perspective on advancement and that of your representatives. An outside instructional course isn't the best way to create workers. Worker advancement is an incredible idea yet it isn't without issues. The best plans save the duty regarding finish unequivocally on the shoulders of representatives. Something else, if a worker doesn't finish their advancement openings, the individual in question may decide to put the fault on the board, which is counter-profitable for the entirety of the included gatherings. Certain issues and articulations exist that you would need to maintain a strategic distance from as you and the workers who report to you make plans and strategies for career development. Best Ideas for Career Growth and Development 1. Analyze your skills by yourself Experience the expected set of responsibilities detail by detail and rate your present condition of aptitudes, training, or experience to what is recorded. Your rating framework can be as straightforward as 1-10, with 10 an ideal match and one being totally absent. As you rate, make notes about your manner of thinking for future reference. When you have finished this activity, distinguish the entirety of the things where there is anyplace from a decent measure to a considerable measure of improvement that is required. Search for shared characteristics and cluster those all together. You will find that there will be subjects for your holes. 2. Change Job If or Whenever You Want You may likewise need to have numerous methods of amplifying your range of abilities to add profundity to it. A model is in the event that you need to move to a venture the board position, you might need to get confirmation and furthermore request venture duties. At first, these might be little, which are fine; they will offer you a chance to develop and learn. Also, you may need to inquire about different approaches to get what it takes you have to develop in your profession. You can't anticipate to what extent or how much work you should do so as to build up the expertise at the level you need, however, you do have command over the move you make to begin. Follow along. You have to focus on your career development plan at least two times every year. This will permit you to remain concentrated on your advance and help you to remember subsequent stages. 3. Growth Takes Time: But not for Everyone Some portion of the explanation we presume development is such a high need when you search for an occupation is on the grounds that you weren't getting development and improvement at your last one. You can totally change occupations at regular intervals to fulfill your longing for development. In any case, that despite everything leaves an extensive timeframe when you're not developing once you sink into work and before you move onto the following one. Here are some of the plan and strategies for career development, if you have any doubt, let us know in the comment section. Can also check: Things which is Important for student to get success

I’m an extrovert, through and through, and a deeply loyal person. Because of those two qualities, I’ve made most of my biggest decisions by committee, choosing to believe that the people I love most will advise me well, and that their wisdom will prevail. That has been immensely helpful for so many decisions. And yet. This last round of decisions have been made in silence and solitude, and that’s been necessary and healing and challenging. I’ve wanted the committee, and at the same time, I’ve sensed that there are some seasons in which the only way through is alone, a solitary path of listening and learning. This is uncomfortable for me, and I’ve yearned to gather around my people at every point, for familiarity and safety. There are, though, certain passages you have to walk alone. When you arrive on the other side, the people you love most will be there to meet you, certainly, to wrap their arms around you and walk closely with you once again. But it’s only when we’re truly alone that we can listen to our lives and God’s voice speaking out from the silence. These last months have required more silence than any other season in my life. I’ve both craved it and avoided it, in equal turns, and finally realized that the craving is something to listen to, something to obey. These days I’m pursuing regular intervals of silence and solitude. It’s almost like training wheels, or like a cast. I’m so unfamiliar with listening deeply to my own life and desires that I can only do it in the context and confines of silence—I lose track of my own voice in a crowd very easily. In seasons of deep transformation, silence will be your greatest guide. Even if it’s scary, especially if it’s scary, let silence be your anchor, your sacred space, your dwelling place. It’s where you will become used to your own voice, your agency, your authority. It’s where you will nurture that fledgling sense of authority, like a newborn deer on spindly fragile legs. Silence will become the incubator for your newfound spirit, keeping it safe, growing it steadily. For the first time in my life, it’s when I’m alone and quiet that I feel my strength. I need more and more of it than I ever have, like a vitamin, like a safe house.

So, what qualities must you have to be a good delegator? There are five main tips: 1 Choose the right staff. 2 Train them. 3 Take care in briefing them, and ensuring their understanding of the `why' and `how to' oftasks delegated to them (and in imparting to them an understanding ofbusiness aims and policies). 4 Try not to interfere - stand back and support. 5 Control in a sensible and sensitive manner by checking progress at agreed intervals.

FUNCTIONAL SAFETY AS PER IEC 61511 SIF SIS SIL TRAINING FUNCTIONAL SAFETY COURSE OBJECTIVES: The main objective of this training program is to give engineers involved in safety instrumented systems the opportunity to learn about functional safety, current applicable safety standards (IEC 61511) and their requirements. The Participants will be able to learn to follow: • Understand the basic requirements of the functional safety standards (IEC 61511) • The meaning of SIS, SIF, SIL and other functional safety terminology • Differentiate between safety functions and control functions • The role of Hazard and Risk analysis in setting SIL targets• • Create basic designs of safety instrumented systems considering architectural constraints • Different type of failures and best practices for minimizing them • Understand the effect of redundancy, diagnostics, proof test intervals, hardware fault tolerance on the SIL • The responsibility of operation and maintenance to ensure a SIF meets its SIL • How to proof test a SIF The Benefits for the Participants: At the conclusion of the training, the participants will be able to: Participate effectively in SIL determination with Risk graph, Risk matrix, and LOPA methodology Determine whether the design of a Safety Instrumented Function meets the required SIL. Select a SIF architecture that both meets the required SIL and minimizes spurious trips. Select SIF components to meet the target SIL for that SIF Target Audience: Instrument and Control Design and maintenance engineers Process Engineers Process Plant Operation Engineers Functional safety Management Engineers For Registration Email Us On techsupport@marcepinc.com or call us on 022-30210100

The most satisfying foods they tested were plain boiled potatoes, brown pasta, oatmeal, fish, and meat. People who consumed these foods were less likely to feel hungry immediately afterward. Foods that did the worst job of satisfying hunger were croissants, donuts, candy, and peanuts.

He ate as much as he wanted and ate whatever he wanted, but he ate at specified times during the day. He lost 42 pounds in two years and has kept it off for seven years and counting.

The One Meal a Day Diet, also called the OMAD Diet is a method of losing weight that is based on intermittent fasting, meal frequency, and meal timing. It’s an easy and fast way to get thin and stay thin forever (no more yo-yo weight battles). It’s possible to eat whatever you want and still lose weight.

The OMAD Diet is not a temporary weight-loss method or fad diet. It’s a lifestyle plan that works for the long-term. This scientifically-based, comprehensive lifestyle plan works simply because, unlike short-term weight-loss diets, an easy-to-follow, lifelong weight-management lifestyle will help you lose weight and keep it off permanently.

Besides helping you achieve permanent weight loss, this book will teach you how to achieve good health by eating properly.

The study found that a ketogenic diet can lead to insulin resistance, fatty liver, a pro-inflammatory state, type 2 diabetes, heart disease, and unhealthy fat regulation, as well as elevated levels of cholesterol, triglycerides, and leptin.

The secret to losing weight and keeping it off, as well as to improving one’s health, is reducing eating frequency.1 If you get only one thing out of this book, keep this in mind: Eat only once or twice per day and do not have any snacks at all.

Most cultures around the world eat only two or three meals per day and do not eat snacks. The skinny French and Chinese cultures do not snack at all or do so very rarely.

Most overweight people are unable to estimate proper portion sizes, which results in excessive calorie intake.15 Therefore, to limit excess food and calorie intake at dinnertime, drink a liquid meal. Studies have found that liquid meals help individuals lose weight.16 17

By eating only once or twice per day, and eating as much as you want at that time, you can take part in fasting without going hungry.

If you can afford it, eat out twice a day at restaurants offering healthy food and leave your fridge and freezer empty.

The best time to eat your one meal is at lunch like the Romans did.

When eating your one meal, eat as much as you feel like, until you’re completely satisfied. You can do a full-course meal consisting of a soup, entrée, main course, and dessert.

As the battle began Ivo Taillefer, the minstrel knight who had claimed the right to make the first attack, advanced up the hill on horseback, throwing his lance and sword into the air and catching them before the English army. He then charged deep into the English ranks, and was slain. The cavalry charges of William’s mail-clad knights, cumbersome in manœuvre, beat in vain upon the dense, ordered masses of the English. Neither the arrow hail nor the assaults of the horsemen could prevail against them. William’s left wing of cavalry was thrown into disorder, and retreated rapidly down the hill. On this the troops on Harold’s right, who were mainly the local “fyrd”, broke their ranks in eager pursuit. William, in the centre, turned his disciplined squadrons upon them and cut them to pieces. The Normans then re-formed their ranks and began a second series of charges upon the English masses, subjecting them in the intervals to severe archery. It has often been remarked that this part of the action resembles the afternoon at Waterloo, when Ney’s cavalry exhausted themselves upon the British squares, torn by artillery in the intervals. In both cases the tortured infantry stood unbroken. Never, it was said, had the Norman knights met foot-soldiers of this stubbornness. They were utterly unable to break through the shield-walls, and they suffered serious losses from deft blows of the axe-men, or from javelins, or clubs hurled from the ranks behind. But the arrow showers took a cruel toll. So closely, it was said, were the English wedged that the wounded could not be removed, and the dead scarcely found room in which to sink upon the ground. The autumn afternoon was far spent before any result had been achieved, and it was then that William adopted the time-honoured ruse of a feigned retreat. He had seen how readily Harold’s right had quitted their positions in pursuit after the first repulse of the Normans. He now organised a sham retreat in apparent disorder, while keeping a powerful force in his own hands. The house-carls around Harold preserved their discipline and kept their ranks, but the sense of relief to the less trained forces after these hours of combat was such that seeing their enemy in flight proved irresistible. They surged forward on the impulse of victory, and when half-way down the hill were savagely slaughtered by William’s horsemen. There remained, as the dusk grew, only the valiant bodyguard who fought round the King and his standard. His brothers, Gyrth and Leofwine, had already been killed. William now directed his archers to shoot high into the air, so that the arrows would fall behind the shield-wall, and one of these pierced Harold in the right eye, inflicting a mortal wound. He fell at the foot of the royal standard, unconquerable except by death, which does not count in honour. The hard-fought battle was now decided. The last formed body of troops was broken, though by no means overwhelmed. They withdrew into the woods behind, and William, who had fought in the foremost ranks and had three horses killed under him, could claim the victory. Nevertheless the pursuit was heavily checked. There is a sudden deep ditch on the reverse slope of the hill of Hastings, into which large numbers of Norman horsemen fell, and in which they were butchered by the infuriated English lurking in the wood. The dead king’s naked body, wrapped only in a robe of purple, was hidden among the rocks of the bay. His mother in vain offered the weight of the body in gold for permission to bury him in holy ground. The Norman Duke’s answer was that Harold would be more fittingly laid upon the Saxon shore which he had given his life to defend. The body was later transferred to Waltham Abbey, which he had founded. Although here the English once again accepted conquest and bowed in a new destiny, yet ever must the name of Harold be honoured in the Island for which he and his famous house-carls fought indomitably to the end.

This method of training, in which the student is forced into absolute subjugation and infantile dependence on the teacher at various intervals, but is finally catapulted into total self-realization and independence, is not unlike that often used in yoga, in Zen Buddhism, and even by American Indian brujos like don Juan Mateus, mentioned earlier. Behind it is a notion that (as Ezra Pound once said) “a slave is a man waiting for somebody else to free him.” The subject must eventually issue his own “declaration of independence”; until he does, the teacher makes his slavery as miserable as possible so as to encourage that act of creative rebellion.

Here’s my protocol for my usual monthly 3-day fast from Thursday dinner to Sunday dinner: On Wednesday and Thursday, plan phone calls for Friday. Determine how you can be productive via cell phone for 4 hours. This will make sense shortly. Have a low-carb dinner around 6 p.m. on Thursday. On Friday, Saturday, and Sunday mornings, sleep as late as possible. The point is to let sleep do some of the work for you. Consume exogenous ketones or MCT oil upon waking and 2 more times throughout the day at 3- to 4-hour intervals. I primarily use KetoCaNa and caprylic acid (C8), like Brain Octane. The exogenous ketones help “fill the gap” for the 1 to 3 days that you might suffer carb withdrawal. Once you’re in deep ketosis and using body fat, they can be omitted. On Friday (and Saturday if needed), drink some caffeine and prepare to WALK. Be out the door no later than 30 minutes after waking. I grab a cold liter of water or Smartwater out of my fridge, add a dash of pure, unsweetened lemon juice to attenuate boredom, add a few pinches of salt to prevent misery/headaches/cramping, and head out. I sip this as I walk and make phone calls. Podcasts also work. Once you finish your water, fill it up or buy another. Add a little salt, keep walking, and keep drinking. It’s brisk walking—NOT intense exercise—and constant hydration that are key. I have friends who’ve tried running or high-intensity weight training instead, and it does not work for reasons I won’t bore you with. I told them, “Try brisk walking and tons of water for 3 to 4 hours. I bet you’ll be at 0.7 mmol the next morning.” One of them texted me the next morning: “Holy shit. 0.7 mmol.” Each day of fasting, feel free to consume exogenous ketones or fat (e.g., coconut oil in tea or coffee) as you like, up to 4 tablespoons. I will often reward myself at the end of each fasting afternoon with an iced coffee with a bit of coconut cream in it. Truth be told, I will sometimes allow myself a SeaSnax packet of nori sheets. Oooh, the decadence. Break your fast on Sunday night. Enjoy it. For a 14-day or longer fast, you need to think about refeeding carefully. But for a 3-day fast, I don’t think what you eat matters much. I’ve done steak, I’ve done salads, I’ve done greasy burritos. Evolutionarily, it makes no sense that a starving hominid would need to find shredded cabbage or some such nonsense to save himself from death. Eat what you find to eat.

When it comes to cardiovascular exercise, the general guidelines recommend doing between 20 and 60 minutes. However, this will depend on the intensity of the exercise you are doing. Steady state low intensity cardio, such as walking on a treadmill, can be done for up to an hour at a time. In contrast, high intensity interval training (HIIT), which involves short sprints followed by even shorter rest intervals, should only last for a maximum of 20 minutes.

Any effect you are seeking from aerobic activity can be achieved more safely and efficiently with high-intensity strength training. Remember, your cardiovascular system supports your muscular system, not the other way around. An elevated heart rate means nothing by itself. Being nervous before a full combat equipment nighttime High Altitude Low Opening (HALO) formation jump always sent my heart rate skyrocketing, but it didn’t make my belt any looser. And even if you insisted on measuring the efficacy of an exercise by an increase in heart rate, I dare you to get it up higher than with my “Stappers.” So there we have it: Interval strength training is superior to aerobic activity in burning fat, as well as building strength, speed, power, and even cardiovascular endurance. All this in far less time than tedious “cardio” sessions.

Intense exercise also boosts the metabolism for up to 48 hours after completion. This is one of the main reasons why high-intensity interval training is so much more effective than cardio or steady state training–neither of which is intense enough to have a lasting impact on your RMR.

it! Your nutrition and hydration plan The optimal nutrition plan will depend on race conditions and will vary among runners.  The best nutritional plan is the one that works for you.  It is also one that you have practiced during your training runs.  Never try anything new on race day!  Try keeping the food you eat during an ultramarathon like the food you normally eat.  Remember your body and gut are already going to be stressed.  Try to minimize additional stress by eating like you normally do as much as possible.  A general guideline is to eat between 150-300 calories per hour.  Start eating early in the race and eat at regular intervals.  Setting

[Love Wasn’t as They Said] Love wasn’t as they said… It didn’t last forever as they claimed… It is fleeting moments only recognized By those with sight and insight… And perhaps only captured By those patiently waiting as if to see a lightning in the sky… And, like lightning perhaps, we never know Where love goes after it strikes… And perhaps the only love that lasts Is one that know when to stay and when to walk away… ** Love wasn’t synonymous with honor As they defined honor... It is often the awareness that falls upon us After betraying or letting down the loved ones… Love wasn’t holding hands forever, It is boring afternoons spent together With no words And no activities… It wasn’t lifetime sexual attraction As many claimed… It is the companionship that remains After the hormonal fires are put out, When the noises of immaturity go silent, And after the childish quarrels and squabbles stop… It is the home that remains erected Long after getting erectile dysfunction… It that appetite for life after the last egg from the last period… It is that strange feeling of elation That may come after what is mistakenly called a “midlife crisis”, To fill that frightening gap between hope and reality… ** Love a widow brushing her hair, On a bus or in a public place, Unbothered by onlookers or passersby, As she opens her shabby handbag And takes out an apple to bite on With the teeth she has left… Love is an eye surrounded with wrinkles But is finally able to see the world Sensitively, insightfully, and more realistically, Without exaggerated embellishment or distortion… ** Love is shreds of joy Interspersed with long intervals Of boredom, exhaustion, reproach, and disappointment… It’s not measured with red flowers, bears, and expensive gifts in shiny wraps, It is who remains when the glucose, blood pressure and cholesterol numbers are high… It’s those who stay after the heart catheterization and knee replacement surgeries… Love gets stronger after getting osteoporosis And may move mountains despite the rheumatism… ** Love is the few seconds when our eyes cross with strangers Who awaken in us feelings we hadn’t experienced with those living with us in years… Or perhaps it’s rubbing arms and shoulders with a passenger On a bus, in a train, or on a plane… It is that fleeting look from a passerby in the street Convey to us that they, too, have understood the game, But there’s not much they can do about it… ** Love wasn’t as they said It wasn’t as they said… It is not 1+1=2… It is sometimes three or more… At other times, it grows at point zero or lower, In solitude, in loneliness, and in seclusion… Isn’t it time, I wonder, to demolish everything falsely, unfairly, and misleadingly attributed to love? Or is it that love burns and dies Precisely when we try to capture it in our hands? [Original poem published in Arabic on October 27, 2022 at ahewar.org]

[Love Wasn’t as They Said] Love wasn’t as they said… It didn’t last forever as they claimed… It is fleeting moments only recognized By those with sight and insight… And perhaps only captured By those patiently waiting as if to see a lightning in the sky… And, like lightning perhaps, we never know Where love goes after it strikes… And perhaps the only love that lasts Is one that know when to stay and when to walk away… ** Love wasn’t synonymous with honor As they defined honor... It is often the awareness that falls upon us After betraying or letting down the loved ones… Love wasn’t holding hands forever, It is boring afternoons spent together With no words And no activities… It wasn’t lifetime sexual attraction As many claimed… It is the companionship that remains After the hormonal fires are put out, When the noises of immaturity go silent, And after the childish quarrels and squabbles stop… It is the home that remains erected Long after getting erectile dysfunction… It that appetite for life after the last egg from the last period… It is that strange feeling of elation That may come after what is mistakenly called a “midlife crisis”, To fill that frightening gap between hope and reality… ** Love is a widow brushing her hair, On a bus or in a public place, Unbothered by onlookers or passersby, As she opens her shabby handbag And takes out an apple to bite on With the teeth she has left… Love is an eye surrounded with wrinkles But is finally able to see the world Sensitively, insightfully, and more realistically, Without exaggerated embellishment or distortion… ** Love is shreds of joy Interspersed with long intervals Of boredom, exhaustion, reproach, and disappointment… It’s not measured with red flowers, bears, and expensive gifts in shiny wraps, It is who remains when the glucose, blood pressure and cholesterol numbers are high… It’s those who stay after the heart catheterization and knee replacement surgeries… Love gets stronger after getting osteoporosis And may move mountains despite the rheumatism… ** Love is the few seconds when our eyes cross with strangers Who awaken in us feelings we hadn’t experienced with those living with us in years… Or perhaps it’s rubbing arms and shoulders with a passenger On a bus, in a train, or on a plane… It is that fleeting look from a passerby in the street Convey to us that they, too, have understood the game, But there’s not much they can do about it… ** Love wasn’t as they said It wasn’t as they said… It is not 1+1=2… It is sometimes three or more… At other times, it grows at point zero or lower, In solitude, in loneliness, and in seclusion… Isn’t it time, I wonder, to demolish everything falsely, unfairly, and misleadingly attributed to love? Or is it that love burns and dies Precisely when we try to capture it in our hands? [Original poem published in Arabic on October 27, 2022 at ahewar.org]

Interval training is the repeated performance of high-intensity exercises, for set periods, followed by set periods of rest. Intervals can consist of any variety of movements with any variation of work and rest times. It burns far more calories and produces positive changes in body composition with much less time than aerobic training. This is not only because of the muscle it builds, but also the effect it has on the metabolism following the workouts. Strength training creates enough stress on the body’s homeostasis that a large energy (calorie) expenditure is required long after the exercise has stopped. During low-intensity aerobic exercise, fat oxidation occurs while exercising and stops upon completion. During high-intensity exercise your body oxidizes carbs for energy, not fat. Then, for a long time afterward, fat oxidation takes place to return systems to normal: to restore depleted carbohydrates, creatine phosphate, ATP (adenosine triphosphate), circulatory hormones, re-oxygenate the blood, and decrease body temperature, ventilation and heart rate. Not to mention the longer term demands: strengthening tendons and ligaments, increasing bone density, forming new capillaries, motor skill adaptation, repairing muscle tissue and building new muscle. And the more muscle mass you have, the more calories you are able to burn during and after exercise.

Thus strength training gives your metabolism a boost far beyond the duration of the actual workout, for as long as 48 hours. In contrast, after aerobic training your metabolism returns to normal almost immediately. So with interval training we’re not only building muscle, but we’re also able to kick up our metabolism long after–even when sleeping! Many people believe aerobic activity strengthens their heart, and decreases the chance of things like coronary artery disease. Yet, after much research, even U.S. Air Force Cardiologist Dr. Kenneth Cooper–the very man who coined the term “aerobics”–now believes there is no correlation between aerobic performance and health, longevity, or protection against heart disease. On the other hand, aerobic activities do carry with them a great risk of injury. Most, even so-called “low impact” classes or activities like stationary cycling, are not necessarily low-force. And things like running are extremely high-force, damaging to your knees, hips and back. Aerobic dance is even worse. Sure, you’ll hear the occasional genetic exception declare that they’ve never ever been injured doing these exercises. But overuse injuries are cumulative and often build undetected over years until it’s too late, leading to a decrease or loss of mobility as you age, which, in turn, too often leads to a shortened lifespan.

Today was to be my tortoise moment. Slow and steady, cautious and smart. The plan hatched by Chris Hauth was to break the run into an extremely conservative interval workout. Run four miles. Then walk a full mile. Repeat. It was a strategy devised to prevent my core temperature from rising beyond the point of no return. No one wanted to fall prey to the dreaded “Ironman shuffle”—that arresting corpse-like crawl brought on by overwhelming fatigue. But it was also a plan that required me to check my ego at the door. Walk? I’d specifically trained to run the entire distance. And having completed a forty-five-mile run just weeks prior, I knew I could do it. My pride revolted at a strategy that seemed to bespeak a lack of confidence in my abilities.

Before he would even begin to train me, Chris insisted that I undertake what is called a lactate test—a torturous procedure scientifically designed to identify a person’s level of fitness with relative exactitude. So the first week of May 2008 I visited Phase IV Scientific Health and Performance Center in Santa Monica. My bike was rigged up to a machine called a CompuTrainer, which used a computer to calculate my cycling cadence and watts—the measure of power my legs exerted with each pedal stroke. After a brief warm-up, watts—or pedal resistance—were progressively increased every four minutes until failure. And with each successive four-minute interval, my heart rate was recorded and my blood tested—all to evaluate the level of lactate in my system, an indicator of physiological fatigue.

One of the first scientific papers to write about exercise-induced myokines labeled them “hope molecules.” Ultra-endurance athletes talk about the metaphor of putting one foot in front of the other—how learning that you can take one more step, even when it feels like you can’t possibly keep going, builds confidence and courage. The existence of hope molecules reveals that this is not merely a metaphor. Hope can begin in your muscles. Every time you take a single step, you contract over two hundred myokine-releasing muscles. The very same muscles that propel your body forward also send proteins to your brain that stimulate the neurochemistry of resilience. Importantly, you don’t need to run an ultramarathon across the Arctic to infuse your bloodstream with these chemicals. Any movement that involves muscular contraction—which is to say, all movement—releases beneficial myokines. It seems likely that some ultra-endurance athletes are drawn to the sport precisely because they have a natural capacity to endure. The extreme circumstances of these events allow them to both challenge and enjoy that part of their personality. Yet it’s also possible that the intense physical training contributes to the mental toughness that ultra-endurance athletes demonstrate. Endurance activities like walking, hiking, jogging, running, cycling, and swimming, as well as high-intensity exercise such as interval training, are especially likely to produce a myokinome that supports mental health. Among those who are already active, increasing training intensity or volume—going harder, faster, further, or longer—can jolt muscles to stimulate an even greater myokine release. In one study, running to exhaustion increased irisin levels for the duration of the run and well into a recovery period—an effect that could be viewed as an intravenous dose of hope. Many of the world’s top ultra-endurance athletes have a history of depression, anxiety, trauma, or addiction. Some, like ultrarunner Shawn Bearden, credit the sport with helping to save their lives. This, too, is part of what draws people to the ultra-endurance world. You can start off with seemingly superhuman abilities to endure, or you can build your capacity for resilience one step at a time. Months after I spoke with Bearden, an image from his Instagram account appeared in my feed. It was taken from the middle of a paved road that stretches toward a mountain range, with grassy fields on either side. The sky is blue, except for a huge dark cloud that appears to be hovering directly over the person taking the photo. I remembered how Bearden had described his depression as a black thundercloud rolling in. Under the Instagram photo, Bearden had written, “Tons of wind today, making an easy run far more challenging. So happy to be able to do this. Every day above ground is a good day.” Below, a single comment cheered him on, like a fellow runner on the trail: “Amen to this! Keep striving.

TAKE A CREATINE SUPPLEMENT. Creatine phosphate is a fuel that the muscles rely on for maximum-intensity efforts such as sprinting 100 yards. Certain precursors of creatine phosphate, such as creatine monohydrate, are taken as supplements to increase creatine phosphate stores in the muscles. Research has shown that creatine supplementation enhances gains in muscle strength, size, and power resulting from resistance training, as well as performance in repeated high-intensity intervals. While creatine is extremely popular among strength athletes and recreational weight lifters, few endurance athletes use it. Yet it is likely to be helpful to those athletes who are seeking greater muscle strength and power.

A 2006 review covered nineteen studies of the unfortunately named “Extinction” method—the form of “cry it out” in which you leave and do not return—of which seventeen showed improvements in sleep.3 Another fourteen studies used “Graduated Extinction”—where you come in to check on the baby at increasingly lengthy intervals—and all showed improvements. A smaller number of studies covered “Extinction with Parental Presence”—in which you stay in the room but let the child cry—and these also showed positive effects. These effects persist through six months or a year in studies that can look this far out. This means that children who are sleep trained are sleeping better (on average) even a year after the training.

On the other hand, quickly bringing your heart rate up, repeatedly, as in the case of interval training, also provides cardiovascular benefits. Just as interval sprints are superior to plain jogging in providing cardiovascular conditioning, it may well be the one minute, or 90 second, or two minute kettlebell swing sessions provide even more benefits than one long session.

muscle burns roughly 7 to 10 calories per pound per day, compared to two to three calories per pound per day for fat.

you can replenish electrolytes, hydrate, and energize with natural drinks like 100-percent pure coconut water. Coconut water replenishes body fluids better than do sports drinks.50 Coconut water is low in calories, super hydrating, and very high in potassium (more potassium than four bananas).

In the study, mice exposed to a prolonged day length of 16 and 24-hour light, compared with regular 12-hour light, gained weight even though their food intake or physical activity was unaffected.

Rhythm is evident everywhere in the world. In the Way of Noh dance, minstrels with their wind and string instruments all have their own harmonious, regular rhythms. In the Way of martial arts, releasing an arrow, firing a gun and even riding a horse have distinctive cadences. Rhythm must never be contravened in any of the arts. Rhythm is also present in things that are invisible. For the samurai, there is rhythm in how he succeeds in service or falls from grace. There is rhythm for harmony and rhythm for discord. In the Way of commerce, there is cadence in the accumulation of great wealth and a rhythm for losing it. Each Way has its own rhythm. Judge carefully the rhythms signifying prosperity and those that spell regression. There are myriad rhythms in strategy. First, the warrior must know the cadence of harmony and then learn that of discord. He must know the striking, interval and counter cadences that manifest among big and small, fast and slow rhythms [between attacks]. In combat, it is critical for success to know how to adopt the “counter rhythm.” You must calculate the cadences of various enemies and employ a rhythm that is unexpected to them. Use your wisdom to detect and strike concealed cadences to seize victory. I devote much explanation to the question of cadence in all the scrolls. Consider what I record and train assiduously. As written above, your spirit will naturally expand through training diligently from morning to night in the Way of my school’s combat strategy. I hereby convey to the world for the first time in writing my strategy for collective and individual combat in the five scrolls of Ground, Water, Fire, Wind and Ether. For those who care to learn my principles of combat strategy, follow these rules in observing the Way: 1. Think never to veer from the Way 2. Train unremittingly in the Way 3. Acquaint yourself with all arts 4. Know the Ways of all vocations 5. Discern the truth in all things 6. See the intrinsic worth in all things 7. Perceive and know what cannot be seen with the eyes 8. Pay attention even to trifles 9. Do not engage in superfluous activities Train in the Way of combat strategy keeping these basic principles in mind.

Rhythm is evident everywhere in the world. In the Way of Noh dance, minstrels with their wind and string instruments all have their own harmonious, regular rhythms. In the Way of martial arts, releasing an arrow, firing a gun and even riding a horse have distinctive cadences. Rhythm must never be contravened in any of the arts. Rhythm is also present in things that are invisible. For the samurai, there is rhythm in how he succeeds in service or falls from grace. There is rhythm for harmony and rhythm for discord. In the Way of commerce, there is cadence in the accumulation of great wealth and a rhythm for losing it. Each Way has its own rhythm. Judge carefully the rhythms signifying prosperity and those that spell regression. There are myriad rhythms in strategy. First, the warrior must know the cadence of harmony and then learn that of discord. He must know the striking, interval and counter cadences that manifest among big and small, fast and slow rhythms [between attacks]. In combat, it is critical for success to know how to adopt the “counter rhythm.” You must calculate the cadences of various enemies and employ a rhythm that is unexpected to them. Use your wisdom to detect and strike concealed cadences to seize victory. I devote much explanation to the question of cadence in all the scrolls. Consider what I record and train assiduously. As written above, your spirit will naturally expand through training diligently from morning to night in the Way of my school’s combat strategy. I hereby convey to the world for the first time in writing my strategy for collective and individual combat in the five scrolls of Ground, Water, Fire, Wind and Ether. For those who care to learn my principles of combat strategy, follow these rules in observing the Way: 1. Think never to veer from the Way 2. Train unremittingly in the Way 3. Acquaint yourself with all arts 4. Know the Ways of all vocations 5. Discern the truth in all things 6. See the intrinsic worth in all things 7. Perceive and know what cannot be seen with the eyes 8. Pay attention even to trifles 9. Do not engage in superfluous activities Train in the Way of combat strategy keeping these basic principles in mind. Particularly in this Way, inability to comprehensively see the most fundamental matters will make it difficult to excel. If you learn these principles successfully, however, you will not lose to twenty or even thirty foes. First, by dedicating your energies wholeheartedly to learning swordsmanship and practicing the “Direct Way,” you will defeat men through superior technique, and even beat them just by looking with your eyes. Your body will learn to move freely through the rigors of arduous training and you will also overcome your opponent physically. Furthermore, with your spirit attuned to the Way you will triumph over the enemy with your mind.

Rhythm must never be contravened in any of the arts. Rhythm is also present in things that are invisible. For the samurai, there is rhythm in how he succeeds in service or falls from grace. There is rhythm for harmony and rhythm for discord. In the Way of commerce, there is cadence in the accumulation of great wealth and a rhythm for losing it. Each Way has its own rhythm. Judge carefully the rhythms signifying prosperity and those that spell regression. There are myriad rhythms in strategy. First, the warrior must know the cadence of harmony and then learn that of discord. He must know the striking, interval and counter cadences that manifest among big and small, fast and slow rhythms [between attacks]. In combat, it is critical for success to know how to adopt the “counter rhythm.” You must calculate the cadences of various enemies and employ a rhythm that is unexpected to them. Use your wisdom to detect and strike concealed cadences to seize victory. I devote much explanation to the question of cadence in all the scrolls. Consider what I record and train assiduously. As written above, your spirit will naturally expand through training diligently from morning to night in the Way of my school’s combat strategy. I hereby convey to the world for the first time in writing my strategy for collective and individual combat in the five scrolls of Ground, Water, Fire, Wind and Ether. For those who care to learn my principles of combat strategy, follow these rules in observing the Way: 1. Think never to veer from the Way 2. Train unremittingly in the Way 3. Acquaint yourself with all arts 4. Know the Ways of all vocations 5. Discern the truth in all things 6. See the intrinsic worth in all things 7. Perceive and know what cannot be seen with the eyes 8. Pay attention even to trifles 9. Do not engage in superfluous activities Train in the Way of combat strategy keeping these basic principles in mind. Particularly in this Way, inability to comprehensively see the most fundamental matters will make it difficult to excel. If you learn these principles successfully, however, you will not lose to twenty or even thirty foes. First, by dedicating your energies wholeheartedly to learning swordsmanship and practicing the “Direct Way,” you will defeat men through superior technique, and even beat them just by looking with your eyes. Your body will learn to move freely through the rigors of arduous training and you will also overcome your opponent physically. Furthermore, with your spirit attuned to the Way you will triumph over the enemy with your mind. Having come so far, how can you be beaten by anyone? In the case of large-scale strategy [implemented by generals, victory is had in many forms]: win at having men of excellence, win at maneuvering large numbers of men [effectively], win at conducting oneself properly, win at governance, win at nourishing the people, and win at conducting the laws of the world the way they are meant to be.

Working out with a pattern that builds to microbursts is sometimes called high-intensity interval training (HIIT). It sounds specific, but it’s nothing you can’t craft on your own. A simple format you can apply to pretty much any type of exercise: Ramp up for 1 minute; go hard for 1 minute; drop back down to a comfortable pace for 3 minutes; repeat.

Roosevelt dashes leverage artificial deadlines to help you systematically increase the level you can regularly achieve—providing, in some sense, interval training for the attention centers of your brain.

Your kettlebell exercises strengthen your bones and fight osteoporosis. • Kettlebell swings are great for the back and can help overcome back pain and immobility. • Kettlebell swings are the fastest exercise. You can go from sitting to full exertion in seconds and be all done in little over a minute. • With your daily workouts, you will be fierce. And why not? You are slimmer, harder, taller, smarter, fitter, and your booty be bad! The twelve minutes are not done at once. As a matter of fact, eight sessions, each 90 seconds long may be optimal for exertion and spacing for maximizing metabolic risk protection.  Eight sessions has you exercising frequently throughout the day, in quick, easy sessions. Well, quick at least. Your twelve minutes is roughly the cardiovascular equivalent of running an eight minute mile pace for a mile and a half in 12 minutes. A moderate daily aerobic workout is a key component of nearly any health regimen.  It is very good for your heart health to raise your heart rate and respiration with cardiovascular exercise on a daily basis. In many ways, the first minute and a half of running a long distance is the most difficult part of a run, as the body shifts from rest to intense exercise. In this same way, the 90 second kettlebell swings are quite intense, as your body adjusts from no-load to heavy exertion immediately. Kettlebell swings represent a type of interval training, a short burst of intense exercise. Twelve minutes a day of kettlebell swings build muscle.  Muscles, generally, are a good thing, helping us be athletic, protecting us from injury, burning lots of calories and basically looking good. Twelve minutes per day is a very short time to build muscle, compared say, to a construction worker doing demanding physical labor all day. The construction worker will be well muscled, but not necessarily better than yourself, because you are harnessing the weight training effect with your kettlebell swings. You can build significant muscle size and strength with just these few minutes each day, while not having to spend the entire day in hard labor.

You have before you the beginnings of an amazing opportunity to explore this transformation within yourself, your entire being, physically, mentally and spiritually, monitor its progress and expand on it, and always continue to believe and trust in yourself. Realize that high-intensity interval training will be as hard as you make it, so make sure it counts, in the end it will be extremely rewarding. Use this to your advantage. May you achieve what you desire for yourself and the goals you set, and may the world open up to you the eventualities you seek.

But whoever develops mindfulness of death, thinking, 'O, that I might live for the interval that it takes to swallow having chewed up one morsel of food... for the interval that it takes to breathe out after breathing in, or to breathe in after breathing out, that I might attend to the Blessed One's instructions. I would have accomplished a great deal' — they are said to dwell heedfully. They develop mindfulness of death acutely for the sake of ending the effluents. "Therefore you should train yourselves: 'We will dwell heedfully. We will develop mindfulness of death acutely for the sake of ending the effluents.' That is how you should train yourselves. -Manassatti sutta (AN 6.19 PTS: A iii 303)

Kawajiri Hogin writes in his Zazen no Shokei, “When you are engaged in some work or other, you become one with it. In the intervals of your work, you immediately resume your contemplation on the koan. For instance, when you are smoking by the fireside or doing something like that, you are considered to be in the intervals of your work. At such a time you are absorbed in the contemplation on the koan free from dualistic thoughts and imaginations. This is one example of kufu in movement.

If possible, we should sit as often as we can every day. In case it is impossible for us to sit many times a day, we must find ways to sit in the intervals of our work or while riding buses and trains on our way to and from work in addition to sitting once a day before going to bed.

When all are seated, the jikijitsu claps the taku (wooden clappers) once, followed by the four successive rings of the small metal bell called inkin at measured intervals. This is the sign of shijo, which means the beginning of samadhi or zazen. In the ensuing period of quietness, the slightest movement of our bodies, even coughing, is forbidden.

Interval Training Is Beneficial Interval training means that you exercise in bursts of energy for short periods of time, such as one to three minutes, but you exercise at an increased intensity to elevate your heart rate more than you would be capable of doing if you had to sustain the effort much longer.

Apparently interval training isn’t the most optimal method of training; running really slowly is, as it occurs without the accumulation of lactate [a substance produced in human bodies during muscular effort]

In the golden age of interval training, Norpoth—and by extension, Van Aaken—recommended a training method based on long, slow distance, still well known as LSD. He defined LSD as running a long distance at a steady, conversational speed and heart rate below 150 beats per minute (130 beats per minute on average). Van Aaken recommended the same method for almost everyone, from children to the elderly. In 1960, he founded the Western Germany Elderly Long-Distance Runners Association.

Calculating from Shorter’s best marathon time (2:10:30), we can assume that his target marathon pace is just under five minutes per mile, or about 3:05 per kilometer. As you see, except for interval training on Thursday, his training consisted of running slower than his marathon pace. That easy running represented as much as 97 percent of his total training distance.

As was Shorter, Kawauchi is an example of a great runner who trains mostly below his target pace, except for one day per week of interval training and races.

You might have heard of a training method promoted by Dr. Tabata of Doushisha University. His original protocol requires a five-minute warm-up, eight intervals of twenty seconds of maximal intensity exercise followed by ten seconds of rest, and a two-minute cooldown.

Heightened capacity for visual imagery and fantasy “Was able to move imaginary parts in relation to each other.” “It was the non-specific fantasy that triggered the idea.” “The next insight came as an image of an oyster shell, with the mother-of-pearl shining in different colors. I translated that in the idea of an interferometer—two layers separated by a gap equal to the wavelength it is desired to reflect.” “As soon as I began to visualize the problem, one possibility immediately occurred. A few problems with that concept occurred, which seemed to solve themselves rather quickly…. Visualizing the required cross section was instantaneous.” “Somewhere along in here, I began to see an image of the circuit. The gates themselves were little silver cones linked together by lines. I watched the circuit flipping through its paces….” “I began visualizing all the properties known to me that a photon possesses and attempted to make a model for a photon…. The photon was comprised of an electron and a positron cloud moving together in an intermeshed synchronized helical orbit…. This model was reduced for visualizing purposes to a black-and-white ball propagating in a screwlike fashion through space. I kept putting the model through all sorts of known tests.” 5. Increased ability to concentrate “Was able to shut out virtually all distracting influences.” “I was easily able to follow a train of thought to a conclusion where normally I would have been distracted many times.” “I was impressed with the intensity of concentration, the forcefulness and exuberance with which I could proceed toward the solution.” “I considered the process of photoconductivity…. I kept asking myself, ‘What is light? and subsequently, ‘What is a photon?’ The latter question I repeated to myself several hundred times till it was being said automatically in synchronism with each breath. I probably never in my life pressured myself as intently with a question as I did this one.” “It is hard to estimate how long this problem might have taken without the psychedelic agent, but it was the type of problem that might never have been solved. It would have taken a great deal of effort and racking of the brains to arrive at what seemed to come more easily during the session.” 6. Heightened empathy with external processes and objects “…the sense of the problem as a living thing that is growing toward its inherent solution.” “First I somehow considered being the needle and being bounced around in the groove.” “I spent a productive period …climbing down on my retina, walking around and thinking about certain problems relating to the mechanism of vision.” “Ability to grasp the problem in its entirety, to ‘dive’ into it without reservations, almost like becoming the problem.” “Awareness of the problem itself rather than the ‘I’ that is trying to solve it.” 7. Heightened empathy with people “It was also felt that group performance was affected in …subtle ways. This may be evidence that some sort of group action was going on all the time.” “Only at intervals did I become aware of the music. Sometimes, when I felt the other guys listening to it, it was a physical feeling of them listening to it.” “Sometimes we even had the feeling of having the same thoughts or ideas.” 8. Subconscious data more accessible “…brought about almost total recall of a course that I had had in thermodynamics; something that I had never given any thought about in years.” “I was in my early teens and wandering through the gardens where I actually grew up. I felt all my prior emotions in relation to my surroundings.

arm snatch: 10 reps •Left arm clean: 10 reps •Left arm swing: 20 reps •Immediately change arms and perform same exercises and reps; this is one set. Perform three sets with a one-minute rest between sets.

30 Pushups 50 Sit-ups 10 Tricep Dips 20 Split Jumps 30 Second Burpees

The optimal duration forO2max intervals for marathoners is approximately 2 to 6 minutes. Intervals in this range are long enough so you accumulate a substantial amount of time at 95 to 100 percent ofO2max during each interval but short enough so you can maintain the optimal-intensity range throughout the workout. Intervals for marathoners should generally be between 800 and 1,600 meters. The training schedules in this book include some workouts of 600-meter repeats during weeks when your top priority lies elsewhere, such as when the week also calls for a tune-up race.

Training need not be an all-or-nothing battle, involving punishing track practice, grueling calisthenics, and wrenching interval sessions every afternoon. It could be a fun and easy cruise through the gorgeous New England countryside. It could be an act of freedom by which I could step outside myself and my racing mind. A long run in nature could even be a way to connect my physical body with the unseen spirit of the universe.

Slightly further afield, you will find Baroque palaces such as Nymphenberg and Schlossheim, with wonderful parks and art galleries. On a slightly darker note, Dachau Concentration Camp is around 10 miles from town. Trains go there from Munich’s main train station every ten minutes and the journey takes less than 15 minutes. Transport in Munich is well organised with a network of trains – S‐Bahn is the suburban rail; U‐Bahn is underground and there are trams and buses. The S‐Bahn connects Munich Airport with the city at frequent intervals depending on the time of day or night. Munich is especially busy during Oktoberfest, a beer festival that began in the 19th century to celebrate a royal wedding, and also in the Christmas market season, which runs from late November to Christmas Eve. Expect wooden toys and ornaments, cakes and Gluwien. The hot mulled wine stands require a deposit for each mug. This means that locals stand chatting at the stalls while drinking. As a result, the solo traveller is never alone. The downside of Munich is that it is a commercial city, one that works hard and sometimes has little patience for tourists. Natives of Munich also have a reputation for being a little snobbish and very brand conscious. To read: The Book Thief by Markus Zusak. Narrated by death himself, this novel tells of a little girl sent to a foster family in 1939. She reads The Grave Diggers Handbook each evening with her foster father and, as her love of reading grows, she steals a book from a Nazi book burning. From this, her renegade life begins.