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by Andrew Nugged

Run4IQ

Running for intellect

by Andrew Nugged

about myself

Skills:

  • Web sites developer: from own proprietary engines in backend to frontend and design.
  • FreeBSD/Ubuntu fan, *NIXes sysadmin and networking engineer, with experience of small clusters and high load balancing
  • Hardware and electronics expert.
  • Developers team management / tools expert (VCS/CI)
  • Perl professional / teacher, and Perl community volunteer

Ol' MS-DOS times

Began computer activity in 1989 from DataBase development, linking Nantucket Clipper's .obj-s and own C libs into .exe-s.

Ha! I later adopted simple one-way hashing algorithm (those, MD5-predecessor times) for those apps, so my software checks own consistency, and glued to HDD serial / BIOS / vBIOS version / HW-data by token-key pair with own keygen!

FidoNet times / community

FidoNet 2:/4624.0 Network Coordinator, from 1992 till 2000.
Backbone for echoes and file echoes with direct 24h connection to uplink at over 4000km awayv (Novosibirsk → Khmelnitsky → Kiev/Moscow)

community inspirer and regular gatherings leader

regional community, hundred of IT-pros

Pocket PC and Palm OS times / community

Creator and leader of one of the largest Russian-language portal and community about PDAs (Pocket PC, Windows Mobile and Palm OS): ladoshki.com

worldwide ru-lang community, 80K registered users

For that community using .NET mobile / C# I made app for Pocket PC Phone Edition platform, "Personal Mobile Assistant": automator, system task scheduler and ringtones/alarms manager for calls/SMS/etc. Sad it's gone with that platform.

Perl community

I was with Perl since 1995, being passionated with another communities.

But once I visited their conference far later, once, I can't stop doing that and grow to taking active part in volunteering (YAPC::EU::2015) and even become co-organizer (YAPC::Russia::2014 conference).

Body and mind science era :)

Pushed by gadgets addiction and modern fitness science, I was very teased by their usage for body and mind development, spent 1.5y on background studying physiology, health and modern fitness.

Same time doing for food and gadgets some work in small web-projects as freelancer and then assisting for CTO of >200 employees IT-company as CIO/CSO (2013-2015).

Currently I lead some transitional communities on facebook about top level multisport and fitness wearables, most significant is Garmin Fenix 3 (11'350 likers) (and it's group 6700 members), Suunto Ambits (1'030' likers), (and it's group 440 members).

What left? Not less:

  • sound editing / DJ-ing
  • professional photography
  • artificial languages (Loglan, Lojban, Ithkuil)
  • developing beloved family: wife, lady-cat and fast rising children :)

>3000 km covered by running since 2013

More science about fitness (and new running gadgets, of course) multiplied my passion to run more also I thought to check some training techniques and own hypotheses, so I covered my first (long, 4:40) marathon in 5.5 months after "full zero", without any injures and overloading.

(for those who tried to achieve something in running my best half in 1h50m and 10k in 49m. Not over-pro, but well enough for running 100kg IT-body).

What that gave for me?

This "running with science" hobby brought big changes to my life.

I've got serious impact on my brain-related work efficiency, memory, cognition, started learning process on some things I postponed long time ago, as well as impression and quality of life significantly improved.

But also this talk is more than talk about fitness, food, rest and philosophy and not about past, but about future and possibilities we all have.

Talk to bring this seeds of growing motivation not only by personal example, but also with some science. Let's roll.

«we are», this talk audience:

  • IT-professionals, like programmers, designers, sysadmins, DevOps
  • engineers
  • scientists
  • inventors
  • managers of all levels
  • students and self-learning people at all.

«we are», this talk audience:

knowledge workers

So, our main
viscus* is?


*) clever word to name "internal organ"

BRAIN

(or name it "intellect")

Industrial society

(«long time ago in a gala...»)

  • Main production: material (mass creation of similar units and details and complex constructions from them)
  • Main actors: sharpened in skills routine masters (ex:turners)
  • Learning process: shorter learning with important long routine experience training
  • Analytics and wider area knowledge: not required for such labor
  • Learning constantly: no
  • Complex thinking process is not main tool :trollface:

Post-industrial society

(started around 1960)

  • Main production: services, and support for hi-tech semi-/automatic material production
  • Main actors: engineers and knowledge workers
  • Learning process: long, with deep basis learning and wider area knowledge covered
  • Analytics and wider area knowledge: required, but trained once and applied to "routine" processes
  • Learning constantly: mostly not
  • Complex thinking process is an occasional, but useful tool

Informational society early era: now

(currently evolving)

  • Main production: services, but more among them "informational services"
  • Main actors: IT-professionals growing massively, also engineers and other knowledge workers on scene
  • Learning process: long, with deep basis learning and wider area knowledge covered
  • Analytics and wider area knowledge: required, less routine because of constantly changing environment
  • Learning constantly: often, yearly or so
  • Complex thinking process is a main tool

What next?

  • zombies?
  • nuclear self-destruction?
  • humanity extinction because everybody become lawyers and accountants?
(being optimistic) more constrictive assumption:

Informational society knowledge era

Informational society knowledge era

(dreams, dreams...)

  • Main production: knowledge and their constant update
  • Why? Invent, understand and develop technologies for transferring, processing and analysis of information and knowledge.
  • Main actors: information professionals (tech and social), scientists, thinkers
  • Learning process: learn complex base frame of overall knowledge, but main learning will go on constantly. «Study to learn and improve your intellect».
  • Analytics and wider area knowledge: learning constantly!
  • Complex thinking process is the fundamental tool
(dreams done, back to ground, but...)

Changes are visible

Futuristic companies now?

Microsoft, Google, Apple, Facebook and more, most IT-companies bustling into this future

Rate how fast this terms become usual:

remote learning, telecommuting, freelance, GTD, Agile, Scram, Kanban... and even harassing... procrastination.

Intellect development as doctrine. Why?

Competition. Rivalry!

Imagine we are here, with our above average intellect, obtained mostly by genetics and coincidence, paying attention just to our work goals, but meanwhile someone scrutinize step-by-step some complex learning and developing his abilities deliberately, i.e. "overrunning us for intellect".

Figuratively. And literally.

Such doctrine development I am now working on.

  1. Better body as frame for better mind.
  2. Thinking processes efficiency, its understanding, improvement, optimization.
  3. Important social part: mates and companions for that. So some standalone site with specific engine, knowledge base, and community.

Some physiology

  • We are chemical beings
  • Body as frame for our brain
  • Brain and intellect. Energy consumption.
  • Food. Impact on intellect. Water.
  • Rest, sleep and recreation
  • Neurogenesis
  • Dopamine and endorphin
  • Heart, vessels, blood, lungs and capillaries
  • High heart rates effect for vessels on aerobic trainings
  • Aside problem of sedentary: spine and joints, as well as pelvic organs
  • Poisons for body

Body and training modern science

  • sympathetic and parasympathetic balance
  • stress and overload
  • training load measurement
  • recovery time prediction
  • supercompensation point prediction
  • randomizing load
  • VO2max

Cumbersome. Any help on this planet?

Wearable fitness computers

  • All mentioned above scientific parameters in many of them
  • Now most helps to record time, distance, GPS track of your activity
  • Give additional overall tracking parameters like steps and sleep phases
  • load measurement and planning, preventing of overloading
  • Visualizing: fun of beholding increased fitness parameters from week to week
  • Bells and whistles for gadgets addicts as additional motivation
  • Lot of other sensors/data for geeks, which usage still evloving :)
  • .. fast years now. What coming?

Why so much about running?

Doomed by evolution

  • All what doesn't used get optimized (degraded, actually :) )
  • Sedentary not expected by evolution
  • Need to move
  • Choose any other aerobic activity you like, that's not the limitation!
  • All aerobic, cardio- exercises, any others which have effect on endurance, are great!
  • Combining and mixing is much better too (run, cycle, ski, swim, go to gym, do plyometrics, etc.

Running is:

  • Our most native movement style after walking
    (and after sitting behind monitor, seems as for now :-/ )
  • Inexpensive sport to start: question only in right shoes
  • Most of biggest muscles in body involved: big and effective workouts for all cardiovascular system
  • Reduction in blood sugar levels, stabilization of blood pressure

Running is:

  • Strengthening: the lungs, bronchus and diaphragm, joints and ligaments, increasing bone density and spine and lover back muscles (sedentary guy?) and strengthening immunity (blood oxygen capacity and immunoglobulins increase)
  • Increasing the elasticity of blood vessels and capillaries network density, running vibrations and muscle contractions activates "old" and "corked" capillaries too
  • And not for newbies, only after basic training level: Higher heart rates very improving endothelium

Running is:

  • Skin improvement
  • "Fat burning": losing excess weight and converting it to muscle and other "fit-man tissues"
  • Hormonal system stabilizing and recovery
  • Running stimulates the production of dopamine and endorphine
  • Stress and depression destructor!
  • Improved mood, more effective learning process, and "overcome" effect
  • Most autonomic activity, which frees our consciousness for some additional load

Such easy? Do not rush and be patient!

Yet running is "just put your shoes and run" complexity thing, though mistakes possible even in such simple process, they can bring injuries or just decrease positive impression of your achievement, so spend some time to become informed about frequent mistakes, as well as do some estimation and analysis of your physical state and abilities.

  • start from dedicate walking and increase distance, tempo and frequency (in such order)
  • increasing on small amounts, to have big difference from start point only in weeks or even month, do not do twice more from next exercise, even you think you capable
  • Track your breath, pain and discomforts and analyze them also on return
  • CONTROL YOUR HEART RATE. Yep, with some wearable.

Another launch advice

Start training (even long increasing in pace walks) 2 then 3 times a week, 40 min up to hour, main goal is time, not distance, but mark good workout when you take good sweat (and not because you will be overdressed).

Again: you better be equipped with HR monitoring gadget. HEART RATE is that first and main parameter, which will tell you that something wrong or how good you improve. Next comes Training Effect, VO2max and HRV.

And disclaimer: don't be lazy to visit doctor, if you think you unhealthy or had health problems, and do this BEFORE you start any activities.

Color your runs

Most newbies can't (or shouldn't) give such stress to get tangible levels of dopamine and other "drugs" :), so cheat yourself!

Color up your trainings to cover them with impression for first time, for not to create such unfair negative association between running and your efforts.

First time your body will rebel against such changes and will require to return back to its usual homeostasis. Come over this.

Load yourself with interesting sightseeing plan.


Do some experiments and measurements with gadgets and compare them: it lures, "I am scientist!"


Give your brain some load!

  • Take your unsolvable problem with you and solve it on the walk/run
  • Learn languages
  • Listen some interesting talks: from quantum theory and astrophysics to culture and philosophy
  • Give some rest once and listen some fresh audiobook
  • Music rules it all
  • Invent, do some analysis, create, imagine!

Training under mind load and more

(mine additional hypotheses and training methods)

  • the crossroad moment before become professional sportsman: growth switches to redistribution
  • Intellectual dumbbells
  • Increased blood flow in brain, in opposite to usual body behavior under muscle load
  • Moving forward to goal and resistance
  • Monkey again: also at management. Subconsciousness analysis of reason to spend energy
  • Rising lower base level of supplies releases additional resources and decreases resistance
  • So balance changes and no more procrastination?
  • This one requires further development, as well by companions and mates in community

Philosophical tilt

  • Bad pedigree: biological society goals (food, reproduction, domination)
  • Analyze yours "want", "do not want", "like", "dislike", even "tasty", "tasteless"
  • Self-awareness and self-consciousness
  • Know your monkey and collaborate
  • Listen and feel yourself in open way
  • Be honest with you
  • Such skills CAN be trained
  • Clear definition of goals
  • Most day we act in tactical way, but forget strategy
  • The habit to overcome is portable, so train it in your runs too

:-) If becomes harder, some cheating also can help:

  • Thinking efficiency and cost of multitasking
  • Unclutter, as well into future
  • Leave some time for your perfectionism in hobby, which not blocks your movement, and control that
  • Past is data to analyze, not for remorses, future is results of present
  • feel, what leads you and what you lead
  • GTD / prioritization
  • 80/20
  • Break the path to the goal in half and then in half the next closest segment, and so on, put your goals on them

Synergy

  • good hardware: from body to brain
  • things you consume (yep, eat and drink, and even inhale)
  • rest, sleep, recreation
  • glycogen and oxygen are both fuels for muscles and brain!
  • all enumerated psycho/philosophical points
  • INTERCONNECTION OF ALL THAT ABOVE.

Coming to future Run4IQ.com

distinctive features

  • «Others»: some run for fun, some for get slim or endurance, some to just be healthy, some to get competitive results, like professional sport
  • Our goal: make focus on future builders (or even "labor"): knowledge workers
  • Put goals which beyond health or sport
  • Searching for community tools and better engine
  • Some surprises :)

Why community?

  • everybody of us is an author
  • hive-managed knowledge base and news stream
  • group researches, even on ourselves, with those modern gadgets too
  • of course, mutual motivation
  • every community connected by topic needs their own offtopic :)

Now: Run4IQ!

News, invites and further development - follow project start:
facebook.com/run4iq

Any question and discussion? Andrew Nugged:
facebook.com/nugged • nugged@run4iq.com

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