The best training for fast endurance running: 2/4's (2 minutes running / 4 minutes walking or very slow jogging) > 3/4's > 4/4's > 2/2's > 3/2's > 3/1's > 3/0.5's > 3/0.1's... (And 1 minute runs are anerobic and for the most part you'd be better off just doing continous longer runs instead. Although if your rest period gets well under a minute, you may start getting some benefit from 1 minute runs beyond a finishing kick.)

Basically run just long enough that it's mainly aerobic. And rest long enough that you're as close to completely recuperated as you've got the time to get.

The whole point of intervals is to spend more time running at or faster than race pace while still running aerobically. Shorter than 2 minutes and the running becomes primarily anerobic. Longer rest periods mean more time spent running faster, (provided you have the time for a longer workout). Furthermore no matter how good a shape you're in, the aerobic system takes longer to recuperate, thus as your running intervals get longer, you really need much longer rest periods to ensure each successive run is still at a good fast pace.

Otherwise, what's the point of even bothering doing intervals? Why do them in a way where you do less fast aerobic running?

And 2/2's > 3/2's > 4/2's etc, etc because provided it's still somewhat aerobic, faster running is just better. As you slow down your stride changes such that you're not even exercising all the muscles that you would need in order to run fast.

Short very fast runs with plenty of rest in between. That's how you should actually do intervals. The limiting factors are how much time you have and how much your joints can handle. (And how tired you are from inadequate recovery from your "recovery" runs.)

Mageborn: The Blacksmith's Son by Michael Manning

They all just run together after a while. They really REALLY do.

His parents are killed when he's just a baby. He's basically the last wizard. His love interest is a tad stupid. The book is quite short. The bad guy doesn't last very long. Seemed cut too short. There is a book two, which I might never read. Lack of setting detail. Lack of character depth. But decent. Lack of injustice.

I felt emotion when Dorian is attacking the bad guy whom just almost killed the hero.

Comparing to Daniel Abraham, it's got less character depth and setting detail. But at least the hero has an ace up his sleeve. Not enough injustice in this book. Basically except for finding out his real parents were murdered shortly after he was born and he's actually a wizard, not much really happens here. The bad guy is quite thin and thrown in. Perhaps like Rothfuss book two might be better. But moving on to other books. Now reading The Etched City which has more setting detail than I've read in a very long time, and just simply big words. Hooray for big words. Supposedly the plot wanders aimlessly. But thinking back to Gormenghast, I'd consider that a good thing right now. In fact Etched City is compared to Gormenghast, though it doesn't seem quite at that level.

Gormenghast has really improved in my memory. Interesting how I've managed to completely forget some books I've recently read, yet I didn't evn bother to read the third book of Gormenghast, and still the first two books have stuck with me (and in a "positive" way) so well.

In part from reading that Paula Radcliffe would do 6 one mile runs spread throughout the day, I got to thinking about just what was the point of intervals anyway? Furthermore it occurred to me that it takes the aerobic system much longer to recuperate than the anerobic system. So then today, did second half of 12 mile interval run as a 4/4. Plan to do 4/4's solely for a while.

Headache again. Must now give up cashews altogether. This is getting absurd and that's fitting.

Avoid oil. Avoid cheese. Certainly no fat from any meats as I haven't touched meat in 8 years. And no pistachios, peanuts or cashews as they trigger headaches. This leaves... Walnuts and seeds and flax meal as my only fat sources. (And I guess avocadoes...) And perhaps I'll increasingly end up eating diary.

The Long Price Quartet by Daniel Abraham
Books one and 65% of book two. Not quite enough world detail, although much better than most. Good detailed characters.

But, no hero with an ace up their sleeve. And the magic is a bit weak. And book two is basically a detective story. I think I will move on to something else after finishing book two.

(The magic is one single process per poet. The ability to remove the part that goes on-seedles and the ability to soften rocks are the only two bits of magic in book one and two.) Otah and Maati and main characters... Maati a poet. Otah refused to become one but might end up a king. Political intrigue from the Galts, etc.

Went and saw my first opera on Saturday. Lucia Di Lammermoor with wife and S. I think I liked it but I was too tired to enjoy it very much. Got up at 5:30. Did a bunch of stuff, then ended up hurrying to the opera at 7PM. Too much stuff before opera. Got there 3 minutes late and had to sit in the very back row of the second tier till intermission. Beautiful sounding. So, so, so much better than recordings. Could have used binoculars though. And wish the subtitles would have been better.

Previously went on tour of capitol. I wasn't expecting much, but was still disappointed. Wandered around capitol mall museums. Skeletons were the best. Insect zoo was nice but way too small. Made a huge mistake concerning shoe wear.

Then took subway back to car. Which wasn't as alienating an experience as I remember.

I used to give money to the beggars. Now I don't just because I really really really don't want to hear their stories. At least no fatty tried to ask for money to get something to eat.

Then a nice dinner at Busboys and Poets. The fava bean chili was good. But 3 minutes too late for the opera. Oh well.

Had a pretty good time with S. Though she thought my 80's mix CDs were pretty gay. OMD, depeche mode.

Mile repeats at high intensity with 3 to 4 minutes of rest between. 7:01, 6:51, 7:02, 6:58. Then 2/2's x 4 on exercise bike. Only 4 repeats as r knee still hurting a bit although I think it's improving even with not missing any workouts. Not sure if I should just be missing workouts or not.