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  • The Green Knight: My Metabolic Profile
    measure my lactate levels Taking a blood sample while someone is running is a tricky business but Johnny was a pro and it went off without a hitch Without stopping my speed then went up by 0 5 mph and we continued like this in 3 minute stages I was told to tap out when I felt that my legs were too fatigued or that I was too out of breath to continue This went on for awhile until at 9 0 mph I finally tapped out It turns out that I am basically a big sissy and I probably could have gone up two more stages based on where my lactate levels were when I quit This is a big blow to someone who prides himself on mental toughness When I tapped out I didn t know what my heart rate was or how much time was left until the next stage I hadn t eaten for 13 hours I was wearing a crazy new gas mask and my finger was being pricked for blood every three minutes all of this was new unsual to me When there is uncertainty in my running I become anxious But like any good nerd when I have data I stay calm and I have the confidence to push through When I know how much longer I have to go I can dig down and pull it out when I don t know though my natural inclination is to give up This seems like a big weakness to me especially when one thinks about the implications outside of the running world in business for example So I will work on it but in the meantime I will also make sure to avoid running blind in critical situations RESULTS I was pleased that my metabolic profile and lactate levels showed pretty strong signs of fitness my processing of oxygen actually increasing in efficiency as exercise intensity increased Through 6 5 mph my body stayed in an aerobic zone heart rate under 160 BPM lactate levels under 2 0 mMol and VO2 in the 32 38 ml kg min range Through 7 5 mph my body began using more glycogen as a fuel source heart rate under 170 BPM lactate levels up to 3 53 mMol and VO2 in the 38 46 ml kg min range While running at 8 0 mph my body crossed the 4 0 mMol lactate threshold reached 177 BPM and VO2 pushed up to 50 ml kg min At 8 5 mph the last full segment I completed lactate levels spiked to 7 55 mMol heart rate reached 184 BPM and VO2 reached 53 ml kg min According to Johnny I probably could have continued for two more segments reaching a lactate saturation of 12 mMol and a VO2 max of maybe 56 ml kg min This shows that my aerobic fitness is pretty good but shows plenty of room for improvement Similarly my anaerobic performance has plenty of upward

    Original URL path: http://greenknig.ht/2011/04/my-metabolic-profile.html (2016-02-01)
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  • The Green Knight: Computer Science and IMD
    work in Geneva there is no better pedigree than IMD Can you go to Stanford and then take a job in Geneva or go to IMD and then take a job in San Fran Of course but it s more of an uphill battle As for my CS degree I didn t find that I used it much at all during the program Certainly my engineering driven problem solving approach came into play every day Certainly my experience pulling all nighters to study do problem sets build software helped prepare me for the intense IMD work load Certainly my skill with software programs like Excel was very useful but I would guess that your career in the Finance world has imbued you with more of those skills than did your CS studies Honestly some of my greatest take aways from the IMD program were really the result of un learning my CS education In studying CS I was taught that everything is rational logical and that everything can be modeled with deterministic formulae However at IMD I learned that actually most people myself included behave quite irrationally Recognizing that and learning to identify what s really going on in intra and interpersonal dynamics has been one of the most useful skills I have ever developed Is this helpful background information for you Again only you can decide whether or not it s a good fit although the Admissions team is pretty good at gauging that too but I applaud you for seeking out some more data In the end you ll just have to do something that you probably didn t learn in CS class but that you might learn at IMD trust your feelings Posted by Bryan Hassin at 17 43 Email This BlogThis Share to Twitter Share to

    Original URL path: http://greenknig.ht/2011/03/computer-science-and-imd.html (2016-02-01)
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  • The Green Knight: Houston Rodeo Run 10k 2011 Race Report
    focus and execute I finished this km in 4 31 with an average HR of 172 I was now 37s ahead of my target and 12s ahead of my PR pace but my HR was good so there was no need to adjust scale back The fourth km featured our first real incline up the Elysian viaduct on the way out of downtown My goal time was 4 45 and I passed many runners who were struggling up the hill ultimately finishing in 4 41 with an average HR of 174 I was now 41s ahead of my target and 16s ahead of my PR The fifth km was pretty flat so my goal time was 4 40 It turned out there was still some incline though and I slowed way down to finish in 4 48 with an average HR of 171 Having lost some ground I was still 33s ahead of my target and 8s ahead of my PR My HR had declined a little so hopefully that boded well for kms to come According to my Garmin I finished the first 5k in 22 47 However the official D Tag pad didn t come until a little ways later 22 57 so possibly I hadn t been running quite as fast as I thought The 6th km had some downhill again so I shot for 4 35 and exceeded it with 4 27 and an average HR of 174 The race course included a shower mist station which I avoided like the plague As I understand it sweat can t conduct heat away from your body very efficiently when your skin is already saturated with water I was now back to 41s ahead of target and 16s ahead of my PR but I was starting to feel it The 7th km was largely flat so the target was 4 40 again Unfortunately I finished in 4 45 again with an average HR of 174 The 8th km featured another steep uphill as we hopped back on the viaduct My target was 4 45 and I finished in an abysmal 4 53 with an average HR of 175 I felt like I was running my pace and in fact I was passing runners who had been with me the whole way It turns out though that they were just slowing down even more than I was So at this point I was 28s ahead of my target and only 3s ahead of my PR The 9th km was another slow one finishing 4 49 at an average heart rate of 174 I was now only 14s ahead of my target and a full 9s short of my PR Fortunately it was to be smooth sailing until the end so with a final push I might still break 46 00 for only the second time ever My goal for the final km was to finish the first 700m on pace in 3 16 then kick up a bit for

    Original URL path: http://greenknig.ht/2011/03/houston-rodeo-run-10k-2011-race-report.html (2016-02-01)
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  • The Green Knight: Texas Med Center 5k 2011 Race Report 3/3: What Now
    20 km pace would probably have winded me so quickly that I couldn t have kept it up for even an entire km This is because my Aerobic system would not have been able to produce energy quickly enough for that speed forcing my body to rely on the anaerobic systems which would have depleted quickly After training though I can now sustain a 4 20 pace for at least several km because my Aerobic system has adapted and is able to provide enough energy My training thus far has really been focused on building up my Aerobic system As illustrated above this goal has been achieved and I will continue to train my Aerobic system with runs of varying pace incline walks and other low intensity activities Additionally though I now need to train up my anaerobic systems I believe although I welcome advice from much more experienced runners coaches that the best way to run a race especially races of longer distances is in three phases 0 Prepare 1 Aerobic maintain a pace that is supported by the Aerobic system for the vast duration of the race For long distances this can include refueling during the race so that the faster glycolysis can be used instead of the slower lipolysis 2 Anaerobic 1 pick up the pace for the last 60 seconds using the Lactic Acid system to get the most out of every last glycogen molecule stored in muscles liver 3 Anaerobic 2 sprint all out for the final 10 seconds using the ATP PC system to get the most out of every last ATP molecule floating around 4 Recover I don t believe I m getting enough out of my phases 2 and 3 right now During a race I am covering 275m in the final 60 seconds However when rested I can cover 400m in 60 seconds During a race I am covering 55m in the final 10 seconds However when rested I can cover 90m in 10 seconds This discrepancy is significant Let s say I m running a 4 20 Aerobic pace My current final km comes out to 10 seconds final 55m 60 seconds previous 275m 2 minutes 54 seconds previous 670m 4 20 km 4 04 If instead I hit my potential numbers described above my final km would come out to 10 seconds final 90m 60 seconds previous 400m 2 minutes 13 seconds previous 510m 4 20 km 3 23 That shaves 41 seconds off my total time yowza I could reach my new goal without changing my pace if only I could hit my potential during the end game of a race I believe I m failing to run fast enough at the end because 1 I m still using some Lactic Acid system during the first phase of my run including the too fast starts and 2 My anaerobic systems are just out of shape having not been trained intentionally in some time 1 can be addressed with

    Original URL path: http://greenknig.ht/2011/02/texas-med-center-5k-2011-race-report-33.html (2016-02-01)
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  • The Green Knight: Texas Med Center 5k 2011 Race Report 1/3: Preparation
    at The SHOP about my race week nutrition program They refreshed my memory about the different energy systems involved in such a race aerobic using oxygen and fat for most of the race then anaerobic lactic acid using glycogen for the final kick In a race as short as a 5k there clearly wasn t a need to engage in carbo loading the efficacy of which has been questioned anyway but I would still want to ensure that my body came into the race with as much glycogen stored as possible to fuel me for that last kick We also modified my daily breakfast a bit for more balance of carbs protein and fat resulting in me feeling fuller and more energetic throughout the rest of my days The day before the race I rested hydrated and drove along the race course with my GPS on so I could visualize the km markers and get a feel for the changes in elevation which were almost non existent We attended a Symphony performance that night a whole evening of Ravel which kept me out a bit later than optimal but also ensured that I was relaxed when I went to bed When I woke up at 5 I really had to go to the bathroom so I knew that I was well hydrated but not so much so that it had woken me up in the night resulting in good uninterrupted rest I usually get up at 6 but I like to start race day breakfast early just to ensure that digestion has plenty of time to complete I never want to be blindsided by indigestion in the middle of a race and far away from the nearest bathroom Race start time was 8 30 and I arrived a little later than intended about 8 10 It then took awhile to park which stressed me out a bit Note for next year arrive by 8 The outside temperature was about 36 degrees F but rising quickly due to the clear sunny skies At this temperature and based on memories of last year s race which was COOOOOOOOOLD and windy wet I arrived really bundled up Under Armour Cold Gear leggings long sleeve mock shorts gloves wool cap and of course my Vibram Five Fingers Bikila running shoes As I got out of my parked car T 10 min until start ahhh I could feel that regardless of what the thermometer said it was way too warm for all that insulation I ditched the cap and gloves and jogged to the start line While waiting for the starting gun I could tell that there were many walkers slow runners far forward In larger races they are staged to start later than the competitive runners so I made sure to line up pretty close to the starting line After the gun went off it was only two seconds or so until I crossed the starting line and my timing chip registered that I

    Original URL path: http://greenknig.ht/2011/02/texas-med-center-5k-2011-race-report-13.html (2016-02-01)
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  • The Green Knight: Texas Med Center 5k 2011 Race Report 2/3: The Race
    and my heart rate was just 176 BPM excellent keep on going Toward the end of the fourth km was a 180 degree turn Last year I slowed down and hugged the turn tight to ensure that I ran the shortest distance possible The slow down felt good but the subsequent speed up was hard This year instead I decided to swing out wide and keep up my momentum pace I m not sure what the best practice is in this situation but I think it helped me I finished my fourth km in 4 20 and my heart rate was still down at 177 BPM I knew I had plenty of gas left for my final km By this point in the race we were all very spread out and after I passed a few runners on that slingshot turn there really wasn t anyone around me There was someone about 30m ahead of me From what I could tell he was significantly younger and lighter than I was so I became fixated on him as my must beat target This was just the motivation I needed to push me through this last km Slowly I gained ground on him but I made sure not to press too hard If I could just close to 10m or less I was sure I could leave him in my dust on the final kick As we approached the final turn I pulled up even with this temporary arch nemesis of mine and my watch informed me that we were at 4 75 km I had made it here in 3 11 a 4 16 pace and my heart rate was 180 BPM My total race time at this point was 20 04 so I could beat 21 00 if I could just execute my 55 second 250m final kick My nemesis unfortunately was all gassed out and offered no competition after I passed him so I had to look inward for the motivation on this final stretch I pushed forward with what felt like everything I had Looking at the data now it appears that I temporarily sustained a 3 05 pace but that this gradually slowed down to about 3 30 As I came into the last 50m though I could see the clock ticking away at 20 54 which helped me find that extra gear and fly into an all out sprint 2 30 pace according to the Garmin One of the advantages of being the only runner around is that the crowd around the finish line has no one else to cheer for so you know they re cheering for you As I gritted down for this final sprint the crowd reacted positively and the cheers grew louder which really helped The final 250m took me 54 seconds average heart rate 183 BPM Interestingly my heart rate had been climbing to 186 during the first 200m but then when I went into the full sprint it dropped to

    Original URL path: http://greenknig.ht/2011/02/texas-med-center-5k-2011-race-report-23.html (2016-02-01)
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  • The Green Knight: Austin Capitol 10k Race Report
    orient me and ensure that I was running the right race As I realized that there were no such markers in this race I was doubly glad that we had driven the course the previous day so that I knew generally where each km marker would have been and I had high confidence in my GPS I finished the first km in 4 38 with a heart rate of 160 I had planned to run the first km more slowly due to the uphill grade but 160 was right on track for me so I didn t pull back yet As we ran around the capitol building we hit our first steep hill It was short but definitely steep I consciously slowed down or so I thought The second km ended at the crest of this hill and I finished it in 4 37 with a 172 heart rate This was faster than intended and the heart rate was higher than intended so I really would need to slow it down to avoid burning out too early However I couldn t slow down just yet as the ascent was followed by an equally steep downward slope which gave me a chance to test out my plan of accelerating down the hills I lengthened my stride and tried to let gravity do most of the work There were still so many people around that it was tough really to open up without fear of running into someone Despite the wet roads my Vibram Five Fingers provided plenty of traction The third km ended with another uphill run and I finished in 4 32 with a 173 heart rate 3 km into the race I was realizing a few things First there wasn t as much music along the course as advertised This may have been due to the drizzly weather Second the music that was there was good the one band I had passed by this point was playing Stairway to Heaven and one up ahead would soon be playing Bob Dylan Third my sunglasses were completely fogged up from the rain so I propped them up on my head and hoped they wouldn t fall off Fourth despite the hills the higher than it should be heart rate and being 40 seconds ahead of my 3 km pace I was feeling pretty good There were only two hilly kms left and then it was literally all downhill after that I began to worry less about pulling back and decided to keep pressing the pace as long as it felt right The fourth km had a steep drop until we crossed Lamar and then another incline I finished it in 4 40 with a 176 heart rate The fifth km brought us to the highest point of the race and then began the long gentle downhill portion I finished it in 4 46 with a 175 heart rate I had run my first 5k in 23 13 40 seconds ahead of pace and I had the easiest portion of the run ahead of me My heart rate was high but I was feeling good My GPS was right on and the race was going according to plan The sixth and seventh kms were great short uphill legs followed by longer downhill legs Often my downhill momentum would carry me halfway up the subsequent hill before I had to start working again There was a band playing ZZ Top blues which was highly motivating I finished the sixth km in 4 25 177 heart rate and the seventh in 4 24 176 heart rate As we turned along the lake the terrain flattened and I returned to my normal pace range finishing the eighth km in 4 41 at a 176 heart rate By this point I was 77 seconds ahead of my 38 00 target with a relatively flat final 2k to go Easy does it I told myself Just run your race and you will easily make your 47 00 goal Easy indeed I finished the ninth km in 4 51 my slowest of the day and a 176 heart rate I was 71 seconds under pace and if I just stayed the course I would easily meet my 47 00 goal without even having to kick it at the end I could just cruise At this point it dawned on me that I was running not to lose instead of running to win a mistake I had made in my last race I talk a lot of talk about learning from mistakes but here I had an opportunity to walk the walk I realized that I had an opportunity not only to come in under 47 00 but to come in even under 46 00 Even though my muscles were aching and my heart was pounding in my head I adjusted my primary race goal to finish under 46 00 and I picked up the pace The last km was tough I was definitely fatigued and there were two right angle turns that prevented me from keeping my momentum going forward I reached 9 6k in 2 40 10 seconds ahead of my goal for that leg but my heart rate had soared to 179 and I was pretty wiped I picked up the pace a little bit more but was reluctant to do too much before the final turn I know there was a Beatles cover band playing here but I have no recollection of them I think I was just 100 focused on how to cross the final 400m as quickly as possible As I rounded the final corner I knew there were only 200m to go I willed my legs to go faster but they really pushed back on me Images flashed through my head of a Gatorade commercial in which a runner collapses toward the end of the race and has to crawl through the finish line I was slowly passing people and I don

    Original URL path: http://greenknig.ht/2010/04/austin-capitol-10k-race-report.html (2016-02-01)
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  • The Green Knight: Green Job Creation is the Wrong Argument
    and take away all of the big corporate incentives and I think you will see a very different cost comparison result Furthermore this author is very narrowly only considering green energy generation when making claims about costs However he neglects the companies making great advances in greener energy distribution storage and efficiency all of which make energy regardless of its source much less expensive My company for example reduces a business s energy costs 25 freeing up capital that can be used for say employment The biggest fallacy of all in this article though is the focus on job creation If a government is pursuing a policy in the name of creating jobs simply for the sake of creating jobs well that s socialism This isn t a big surprise coming from a Scandinavian where governments are generally relatively socialist author In the US though where we claim to be capitalists green businesses should be supported not because they charitably create jobs rather because they make sound economic sense increase energy security and help us operate as a much more robust independent efficient society My green business has created only two green jobs so far and we plan to create many more However policy arguments focused on green job creation alone are totally missing the point Posted by Bryan Hassin at 14 59 Email This BlogThis Share to Twitter Share to Facebook Share to Pinterest Labels capitalism greentech jobs socialism No comments Post a Comment Newer Post Older Post Home Subscribe to Post Comments Atom About Me Bryan Hassin Cleantech entrepreneur with global experience Rice Owl IMD alum and lover of both wine and sports View my complete profile Google Badge Twitter Blog Archive 2016 1 January 1 2015 28 December 3 November 1 October 2 September 5 August 1

    Original URL path: http://greenknig.ht/2011/02/green-job-creation-is-wrong-argument.html (2016-02-01)
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