Gordon Glasgow

@RoyalMail just been scammed by your delivery driver who dropped of one of two packages and said he would be right back. I have ring footage of the delivery and would appreciate some support in resolving.

@PrincipalTASE Fantastic. swimfastgee@gmail.com would love a copy

Our new Y11 independent study journal and prom tasks, The Climb has taken off and our amazing cohort are really working hard. Please let me know if you’d like a copy emailing out to you.

@stevemagness Love this... feels like a guide to life as well as training.

I love walking. But it won't get you to an elite Vo2max...or even a high VO2max. That's just not reality. Walks are great for novices and for getting you in shape enough to train. But you hit a ceiling relatively quickly. And you have to alter the stimulus to adapt. How do we know this? Well, we can look at the data or history. History of endurance training tells us that in the early 1900s, lots of folks went on long walks to set a foundation. People like Paavo Nurmi... but that wasn't all of his training. He included various short sprints, time trials, longer sustained runs, etc. Long walks were used because folks were scared of year round, regular running causing burnout. Over time, we realized that fear was misplaced. So long walks got replaced by easy runs. Why? It worked better, was still easy to do, and didn't take up as much time. How do we know it worked better? Look at performances. During Nurmi's era the shorter mid-distance performances (800, mile) were comparatively much better than the longer ones (10k, marathon, etc.) Why? Endurance training wasn't as good. Secondly, we can see it in the research. Walking can improve fitness. Especially in novices, but there's a ceiling effect. Unless you take up race walking or do insane volumes, you level out at a comparably moderate VO2max. Is that VO2max better than sedentary? Absolutely. Will it improve health? Yes. Is it elite? Nope. Is it high? Nope. The thread also goes on and on about PGC-1a activation, which is cool. But it's not that impactful on VO2max, which is more centrally limited for most folks. Even if we cared about PGC-1a, we wouldn't suggest long walks as the best way to get there...No, we'd say lots of easy running because it does a better job than walking, recruits a higher density of ST fibers, and mix that with moderate training to get more ST/FT intermediate fibers and some controlled aerobic intervals. So if we really were concerned about PGC-1a, walking wouldn't be the go to. Also nearly every longevity and VO2max paper is on actual "aerobic performance" and longevity. Only a handful actually measure VO2max. Lastly, the thread cites hunter gatherers like the Hadza a lot as having high VO2max with mostly walking. First, Most of the studied groups live at altitude... It's easier to have a high VO2max when born at altitude and doing lots of activity...even if it's not that hard. Second, it's akin to citing that the Kansas farm boys developed strength without lifting weights in the 1930s. Sure, their environment afforded lots of activity. You can get decently strong as a farm boy. You can get decently fit when you're walking 10 miles a day, carrying loads, etc. But the application to a person living in a city is minimal. Most people don't have labor intensive jobs. They have an hour or maybe two to fit in fitness. So what? I like much of the thread on how it says you don't need HIIT to get relatively fit. That's true. You can get relatively fit with just about anything, from lots of very easy, to a good amount of kind of easy, to a bit of moderate, to all intense. We know this again, through research, and more importantly the history of endurance training. Everything workouts somewhat. But...what we also know is that a balanced or mixed approach tends to actually get us to high or elite VO2max...and can be modified to fit a regular persons lifestyle without telling you to go walk for 3+ hours everyday. We can still do comfortable running or cycling or rowing and only have to spend 30-60min a day, instead of hours. We can top that off with some tempo or fartlek or controlled intervals and get a lot of bang for our buck, without working that hard. Again, not to hate on the original author...but I think we can do better than creating US vs. Them.... walking vs. HIIT. It's not that. It's the lesson that 100+ years of endurance training teaches us...even for just getting somewhat fit: Mix it up. Mostly easy Somewhat moderate A bit of hard Find a mix that is sustainable for your life. That's it. Walking is a great intro because most peoples fitness is so freaking low that it provides a stimulus. But it's time intensive, and just a touch higher of intensity (i.e. easy running) does a better job, in a much shorter time frame.

#supportschoolswimming Today a campaign is being launched to raise awareness of the vital importance of school swimming across the country. Ensuring children are able to swim is not just about providing health, wellbeing and enjoyment benefits, but ultimately offering them a vital, life-saving skill as well. Full details here: tinyurl.com/m37y3kjj Please show your support and share.

Fantastic news! Well done to all involved.

Great news about the British Swimming Championships, read details in the post below 👇📺📹

Lots of exciting people with expertise, experience, and opinion out there. Maybe you're keen to collaborate as part of the @BSCALtd Coach Education Advisory Panel? #coacheducation #coachdevelopment #coaches

Will we be seeing you today at the Royal Commonwealth Pool in Edinburgh? Alan Lynn and Nathan Hilton from British Swimming will share plans for swimmers/coaches leading up to the 2028 Olympic/Paralympic Games. Free food and drinks at 3:30pm, talk from 3:50-4:30pm, Meeting Room 2.

The European Short Course Championships may be taking place at the moment, but the main 25m event begins this weekend at the Royal Commonwealth Pool! 🏴󠁧󠁢󠁳󠁣󠁴󠁿 Read the preview of the Scottish National Short Course Championships here 👉 tinyurl.com/d56xxd48 #ScotNSC23

“If there wasn’t a pool to go to, I would get stiffer and more immobile and my quality of life would go down” 📉 #LearnToSwimMonth #SaveOurPools

Good luck to all athletes heading to Sheffield ahead of the start of the British Summer Championships this Saturday 👏🏴󠁧󠁢󠁳󠁣󠁴󠁿 Draft programme 👉tinyurl.com/y3n79pfb Live stream 👉 tinyurl.com/y5bzr6vd #SummerChamps23

Aberdeen plays host to fast and fun Friday at Scottish Summer Meet 🏴󠁧󠁢󠁳󠁣󠁴󠁿 An excellent day of swimming from youngsters across Scotland - the future is bright ☀️ Read our round-up of today here 👉 tinyurl.com/2p8ef8wk #SummerMeet 🏴󠁧󠁢󠁳󠁣󠁴󠁿

@shetlandcoach @ScottishSwim @Guernsey_2023 @IslandGamesAsso Good luck @shetlandcoach to you and the team.

Great welcome for Team Shetland to Guernsey for this years @Guernsey_2023 Swim team loosening off after 14 hours in the North Sea and flight to Guernsey from Aberdeen. @IslandGamesAsso @ScottishSwim

Fantastic to be a part of the new Optimal Coach Development Framework in partnership with British Swimming and the home nations 🤝 Read more 👇

Great to see this framework to help guide coach practitioners in their daily activity and longer-term development. #guided #experience #exploration #coachdevelopment @britishswimming @ScottishSwim @SwimWales

Our Scottish Parliamentary petition is being considered by the Petitions Committee on Wednesday! This is the LAST CHANCE to sign before this happens ✍️ Please sign and share! 👉 bit.ly/401IQnJ #SaveOurPools 💙

Good quality, accessible pools provide an invaluable asset to communities and positively impact local health. They improve the lived experiences of young and old alike and afford vast opportunities to strive and thrive as part of clubs and groups. Our choices are the future.

Saturday finals at #GISM23 are available to watch live on @BBCSportScot website 🏴󠁧󠁢󠁳󠁣󠁴󠁿 Watch here 👉bbc.co.uk/sport/live/swi…

With it being #CleanSportWeek you may have heard UKAD and WADA mentioned, but who are they? 🤔 Details below 👇 #KeepSportClean #CleanSport @ukantidoping @wada_ama