Mark Begemann markbe
1.5K posts
Mark Begemann markbe
@markbe
God|Jesus|family|health|tech|biz|philosophy|arts|science|skate|bike|books|brain|coffee|fitness|nutrition|biblical studies|trinitarianism|histor(iograph)y|KCMO|X
rural Odessa(/Mayview), MO Katılım Nisan 2008
5.6K Takip Edilen1.3K Takipçiler
@JohnGoldman I’ve switched to treadmill on hot days followed by a very hot bath to extend the cardio and get the heat training in, although I’d probably use dry sauna instead if I had one.
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Be for real right now wtf
Running efficiency facing very very hot headwinds over the next few days.
Makes me miss the snow
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@Brady_H How can I take this seriously when you’re mixing 1:.08 with 2:1 gels?!? Please tell me at least that you save the 2:1 for last… 😜
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Long run ✅
20 miles at 6:37/mile average. Felt strong today
180 grams of carbs total (80 g/hour) + ~40 fluid ounces of water
Only lost 6.5 lbs on this one 😄 (93% humidity)
Are you even serious if you don’t set up your own fueling station outside the house?
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The correct way to think about training zones!
Iñigo San Millán@doctorinigo
The aerobic vs anaerobic model is not wrong because it’s simple. It’s wrong because it implies a switch where there is only a continuum. Glycolysis is always active. Lactate is always produced and cleared. Mitochondria are always involved. There is no moment where the body “switches” from one system to another. What changes is the balance between glycolytic flux and mitochondrial capacity and lactate is the best real-time proxy of that balance. I proposed in 2013 a model based on substrate utilization. Now I propose an update of that model built around four metabolic states. From metabolic equilibrium at Zone 2 all the way to metabolic overload, where the central question is not what fuel you’re burning, but whether the system can sustain balance. Ultimately, the ceiling of equilibrium matters more than the ceiling of oxygen consumption. 👇 @inigosanmillan/note/p-193581258?r=2nunp3&utm_medium=ios&utm_source=notes-share-action" target="_blank" rel="nofollow noopener">substack.com/@inigosanmilla…
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@Brady_H Honey and/or maple syrup is acceptable for easier workouts though. But when performance really matters, if you’ve found the gel(s) that works best for you, it’s pretty magic. Especially with caffeine and nitric oxide booster(s). Wait for sales and stock up!
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The “make your own nutrition gels” people simple don’t get it.
Captain@Ldog3325451
@Brady_H Wait till you find out you can make that gel for less than 10c by adding table sugar and salt to water.
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@Alan_Couzens Thank you! That’s exactly what I was pondering. Appreciate your time and insights!
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@markbe Makes sense given it has more of a strength component. That said, changes in LV mass aren't really desirable beyond a point. Increased wall thickness leads to stiffness & can limit heart function. Increased chamber size is the target adaptation.
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Great question with an easy answer...
"Exercise duration is the primary determinant of ventricular volumes, independent of intensity"
i.e. Want a bigger, more powerful heart? 🫀
Do more low-intensity volume!
https:/academic.oup.com/eurheartj/advance-article/doi/10.1093/eurheartj/ehaf/1018/8416519
.@illiam_william
@Alan_Couzens How does one make the heart “bigger”?
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@lsanger Just don’t make it a strict hierarchy, please. Many overlapping paths to many destinations. And then the next version could go multimodal- this book, this course, this video, this research doc, this other book, etc.
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I spent yesterday developing an idea for a new research program: a system to place books in order of priority/dependence.
It’s one of those things that seems obvious and useful as soon as you describe it.
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@BillyM2k Hi, follow me back. 420 is no longer the flex it once was.
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why do i have 2.8 million followers now
if you’re not a bot say hi so i can see my real number
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@JimAshmoreUS @Alan_Couzens @stevemagness Find out now. You can still prove something. Use that bitterness. I’m only 52, training as much as life allows for another 48. Then I’ll start golfing or something.
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I was never going to be Olympic. Never.
If an @Alan_Couzens or @stevemagness crossed my path in 1986, how good have I could have been?
Yes, 40 years later I am still bitter as fuck.
Jim A@JimAshmoreUS
I was 16/17 in the summer of 1986. I could absorb a crap ton of volume going into my senior high school year. What if @stevemagness or @Alan_Couzens was my coach? The summer program: all runs at conversational pace with strides thrown in. If you are feeling frisky. Fartkleks
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@jasonfried It’s consistently good product, they iterate quickly and effectively, and work well with partners. Same with Gore. And when something just works again and again, that trusted component brand adds legitimacy to any product that includes it.
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I'd love to hear the story of how Vibram came to dominate the outsole industry. They're available on nearly every brand. Gore-Tex is another example of a technical material that's promoted directly on shoes across brands, but Vibram really seems to dominate.
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Engineers who understand how to use the models and associated tools know the power. There’s more than enough support/evidence for the rest of us to get with it and figure things out in our own contexts with the tools allowed in those contexts. You likely already know this. Do it.
Eric S. Raymond@esrtweet
I'm a software engineer with 50 years of experience. If you know how to steer an LLM properly, the frontier models are extremely good at generating code. They're weak at architecture, which is one of several reasons you want a human in the loop, but they can have a very low error rate compared to most humans. When they don't - when they generate slop - it's because you didn't know how to use the tool correctly.
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@Camp4 Honestly, 3 seems to be the sweet spot for time and benefit, nothing wrong with stopping there.
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@markbe Nice! I stop at 3 because I don’t want to dread doing it. I do a separate 1-hour back routine twice a week.
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162,000 of you read yesterday’s post about the deep squat.
1,800 bookmarked it.
Who got started this morning?
3 minutes a day now to avoid a lifetime of pain later.
Kevin Dahlstrom@Camp4
Your ability to move *is* your age. The deep squat is called “the anti-aging position”—one movement that improves strength and range of motion in the ankles, knees, hips, and lower back. Work up to 3 minutes each morning and I bet you’ll feel younger.
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You can justify it however you want but the red button is literally the definition of selfishness. I have yet to see anything even remotely resembling an intelligent argument for a Christian to push it. Sure, for secularists it is pragmatic. Game theory supports it. So what? Smh
Tim Urban@waitbutwhy
Everyone in the world has to take a private vote by pressing a red or blue button. If more than 50% of people press the blue button, everyone survives. If less than 50% of people press the blue button, only people who pressed the red button survive. Which button would you press?
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@Cernovich Data centers enable compute. Data centers will proliferate- if not here, elsewhere. You prefer them outside the U.S.? Honest question. (And Zuck has not proven to be a competent player in the AI space. You seem to be allowing his previous influence too much current influence.)
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The agenda is to crate a digital currency, and they'll need capacity to monitor everything we buy, sell, or trade.
Mark Zuckerberg is evil, he harmed me personally and the country.
He should not have more power.
Data centers enable evil by Big Tech.
Chamath Palihapitiya@chamath
Right now, because electricity prices keep going up, consumers have pinned this blame on AI Datacenters. This is unfair but there is no organized or concerted effort being put in to turn this tide. As the perception of AI and Datacenters grow increasingly negative, homeowners are protesting data center approvals at an alarming rate. It then flows through to cancelled projects. Currently, for every 100 projects that are protested, 40% get cancelled. As of March 2026, this will mean more than 40 projects this year alone which will be almost 9 GW. My prediction is that these cancellations will grow which will mean that the derisked capacity of AI will be meaningfully lower than what is needed. Lots of implications here but the most affected will be the Frontier Labs who need compute and as usage increases, will not be able to find capacity. Separately, the hyperscalers and neoscalers will be affected negatively. Finally, the chip/memory/asic/cpu ecosystem will then be hit as upstream customers cancel orders not because demand doesn't exist but the physical space to house and turn on their racks become fewer and farther between.
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@Alan_Couzens It’s not any more depressing than the standard content on X. Harsh truth is better than lies, but I think the blue vote will win.
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What a depressing thought experiment.
I'm all in on a nice surprise.
Tim Urban@waitbutwhy
Everyone in the world has to take a private vote by pressing a red or blue button. If more than 50% of people press the blue button, everyone survives. If less than 50% of people press the blue button, only people who pressed the red button survive. Which button would you press?
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@stevemagness I had a nice zone 1/low zone 2 push mower trail workout yesterday. It’s in my summer rotation now.
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My new favorite workout:
1mile hard with stroller to lake
5min break feeding ducks
1.5mile hard to playground
10min active recovery on swings and slides
1200m to pond.
5min Feed turtles
Jog home
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@signulll I’ve used it for Terraform in GCP. It took awhile for it to be as good as other models. It even struggled with their own CFF modules. But it did get good enough eventually. Copilot is the corporate tool now though, so I rarely consult Gemini.
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@Alan_Couzens I want to run sub20 at age 52 (or 53 or however long it takes) with exceptionally bad mechanics (severe flat feet). When I increase intensity my recovery takes even longer than normal for my demographic. Should I forego speed work, and do intervals on bike only with base runs?
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(Sadly) leaving ice cream metaphors behind, the number is ~90/10.
That is, you'll get ~90% of your fitness potential from pure base *work* (sub LT1)
You'll get ~10% by adding "the fancy stuff"
More concretely, your typical runner with the potential to run a 5k in 18 minutes with optimal distribution of the load will still run sub-20 with the same total load as pure base training.
With complexity being as enticing as it is, it's always worth keeping this in mind. Job 1...
Do the work.
Alan Couzens@Alan_Couzens
This is largely true but the proportion is more like Coldstone mixin's. Sure the white chocolate raspberry ice cream is the star of the show, but you don't get to 100% without the Nestle Crunch Bar bits mixed in.
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