Okay, there we go. So we are recording and I would like to officially welcome everybody to our Meet the Experts program today. My name is Tiffany and I'm a science educator at the National Center for Atmospheric Research in Boulder, Colorado.  I'm gonna share her work with us today. And obviously we're coming to you from our own homes as I'm sure most of you are coming to us from your home or elsewhere on your computers, but we're all still doing our work and that's why we get excited to share it with you every other week. And that's what happens every other Thursday, we meet with somebody who works at NCAR and we learn about what they do in their jobs and answer questions from those of you who are participating. One really cool part that I always like to point out about a place like NCAR and working at a place like NCAR is that there are so many different types of jobs. So you don't have to be a scientist, although you can and Alice is gonna tell us today how cool that is, but you can also be an engineer, you can be an electrician, a computer programmer, a safety expert, a machinist. We have people working in all those jobs at NCAR and all of those jobs help to support the scientific research that happens. So we do happen to have a scientist today and I'm gonna turn it over to her to Alice to tell you a little bit more. Please feel free to enter any questions that you have in the chat as we go and I will share those questions with Alice as we go or wait until the end. All right. All right, let me share some pictures here. All right. So hi everyone, thanks for coming today to listen to me talk about what I do at NCAR. What I'm talking to you about today is ice, sea ice. And with this picture you see right here is one that someone I know very well took from a ship in the Antarctic. And so this is an idea of what sea ice looks like and we're mainly gonna be talking about sea ice specifically. So my official title is I'm a project scientist and I do polar climate modeling at the National Center for Atmospheric Research. And in the chat I saw that most people were in Colorado so here's Colorado in the United States and here's NCAR, I'm kind of assuming many people have seen it. And then my pre-COVID office was up here in the top of one of these towers. But this is what my office looks like now. I have two kids and we have a pod with one other child and so at any moment there could be people kind of walking in and out but hopefully not during this presentation. So one of the things I wanted to talk to you about was some of my formative experiences. So this means experiences I had as a kid growing up. So I grew up here in Colorado and my family had lots of outside time. So here I am in an old fashioned hiking backpack and here I am with my mom hiking when I was really little. And then when I was older we did lots of family hikes. This is my little brother and I did some science museum type exploration. Like here you can see my hair standing up at a vandagraph generator. And so I've always been really interested in the natural world. I didn't necessarily know from a young age that I wanted to be a scientist. I was interested in lots of things. I really like history and stuff as well. But when I was in college I ended up majoring in physics and I minored in history. And during that time I tried lots of different research because it's important to figure out what you're not interested in as it is to also figure out what you are interested in. So I did some research here. You can see me in a lab working one summer doing stuff with lasers. I did paleo climate research which means I studied the climate from the distant past and what that meant was looking at lots of these little teeny tiny organisms that live in the ocean. They still live in the ocean but we looked at ones from a long time ago. And so this is not me. This is a picture I found on the internet but it's indicative of what I did. I counted them using a very fine tip paint brush and a microscope. I also tried some geophysics research. So I'm measuring some of the information about these rocks here. I did some astronomy research and then I did some applied math research as well. And so all of these things were really useful in helping me understand what I was or wasn't interested in while I was in college. And I also realized that I really liked working with scientists in training. And so the title of this talk, Ice Is Nice is from this Cat in the Hat book that we have and that I read to my daughters. It's about the North and the South Poles and that's kind of what I study. These are them exploring the natural world but in college I also did outreach like here. I was bicycling and this bike is attached to a generator so I was trying to get this light turned on and I will say that it was really difficult. So that gives you an idea of how hard it actually, how much energy it actually takes to light up all the light bulbs in our house. And here I was working with some other kids on a different day where we were testing some airplanes and stuff like that. So I really like working with kids as well as doing my own research and learning about the earth and what's happening in our earth. And so what I do now is polar climate modeling and I'll describe what that means more. But first I wanted to just kind of get us all on the same page and pause and talk a minute about what I mean when I say the poles. So this picture right here shows the sun which is really far away. This is obviously not to scale but the sun's light comes and hits the earth. And when I talk about the poles, what I mean is the Arctic or the North Pole area. So you can see right here, basically the top of the earth and this is where polar bears live. And then the South Pole or the Antarctic is down here at the other side of the globe and this is where penguins live. And so one thing I just wanted to get out of the way I don't study them but polar bears and penguins do not interact at all and if they did the polar bears would probably really enjoy eating penguins but lots of books and stuff show them together. So I just wanted to make sure everyone knew that polar bears are in the North Pole and penguins are down in the South Pole or the Arctic in the North and the Antarctic in the South. And one thing that scientists often do is we think about looking at earth from different angles. So I wanna talk about this for a minute. If you were in a satellite up here above earth and you looked at this picture of the earth so this is a satellite image a composite of many satellite images I believe and you look up here at the North Pole just think about what you're seeing and to orient ourselves, this is North America right here in the center of this image. So Colorado is like right here along the mountains. So if you look, if you were here in the satellite and you were looking down at the North Pole you would see a lot of white and some of this white is ice that's on land and some of it is ice that's on the ocean. And so I wanna just give everybody a moment here. I believe there will be a pole but which image is showing the Arctic as you would see it from space. So we're talking about the North Pole. Tiffany are you able to put up the... I am so I am going to I believe launch a pole about poles. Wait, that's, sorry, that's the wrong one. Okay, so I'm going to launch this pole and everybody can answer the question that Alice asked. All right, so which image shows the Arctic from space? The image on the left or the image on the right? And remember that the Arctic is the North Pole or where a pole is located. So I'm going to go ahead and show you what I'm going to show you. So I'm going to go ahead and show you what I'm going to show you. So I'm going to go ahead and show you what I'm going to show you. North Pole or where polar bears live. I guess when people have answered Tiffany, let me know and then I can go forward. Well, we've got almost all of our answers. I'm going to give it just one more second. Anybody else wants to? Okay, I'm going to end that and I'll share it and we'll see what everybody thought. Okay, so many people said the image on the right, which is correct. The Arctic is the image here on the right. So I have the polar bear here just to remind you. This pole is to show kind of where the North Pole is. And then on the left, we have the Antarctic where penguins live and we have a pole to show where the South Pole is. So one thing I want to emphasize that's different between the two poles is that the Antarctic here is land, this darker white is land that's covered in ice. This ice is really thick. It's more than a mile thick over land and it's glacial ice, which means it doesn't have salt in it. And that's just one differentiation between glacier ice and sea ice. And what I study mainly is sea ice. In contrast, the Arctic is an ocean that's surrounded mostly by land. So not entirely, because obviously the ocean's open right here. And at the North Pole, instead of glacial ice that's more than a mile thick, we have relatively thin ice. So a few feet to a few yards thick over a deep ocean and it's sea ice, which means there's a little bit of salt in it. Sea ice is freezing sea water. And you don't need to know why glacial ice and sea ice are different other than the salt makes them behave a little bit differently. And so it is important for scientists to understand what type of ice we're working with. So what do I do? On a typical day as a computer modeler, I use my laptop at home. This image is from Ali Brosch and I really like it. So I'm working at home and then connected through the internet. I work and run simulations on the NCAR Supercomputer. So this is a picture of Cheyenne, the main NCAR Supercomputer. And here are some people next to it right here for scale. So you get an idea of how big it is. But for my computer, what you would see is basically something like this image here. So there are pictures here of the Antarctic. I'm doing analysis on some simulations that I ran. And then I'm working on a computer code or something like that. And then eventually I share my research either through articles or presentations and stuff like that, really both. So that's kind of my day-to-day what I usually do. I also have had the chance to join a few field experiences. This is not my normal day-to-day and it's pretty much no scientist's normal day-to-day. Most people spend a lot of time at the computer doing analysis, but it's really a good experience to be able to actually go out into the field and see the kind of substance you're working with. So I was able to attend a sea ice summer camp, so to speak, with collaborators in Alaska. So this is me on sea ice drilling a core so that we could look at the different layers of sea ice and information about it. And these are some whale bones from up in Alaska from the people who live up there still hunt whales as part of their subsistence living. It's part of their culture and really important to actually feed the whole village. So that's what these bones are from. And then I also was able to go to Antarctica and help install and fix weather stations. So here I am in a helicopter, going to a weather station. This is me climbing one of the little towers that has a weather station above it. And so what we wanna do is set up weather stations that measure the temperature and the wind all around Antarctica without people needing to be there. So they're automatic weather stations, but they do need fixing because it's such an extreme climate. At this one, we had to take this plane to go get to it, you can see it here. And then while I was there, I was able to also see some of the wildlife, which in this case is penguin. So this is an emperor penguin and it's a little fluffy because it was molting, which means it's changing its feathers. And so they don't spend time in the water when that's the case. And then I also wanted to let you know that when you go to Antarctica, hopefully people can see this, they give you this nice service medal. So it's hard to see because of zoom. So I'll hold it closer to me. So this is a service medal. If I was in the military, I guess they could wear it on my uniform, but I'm not so I just have it on the little piece of paper. But for your service in Antarctica, you get this nice little medal. And then they also give you the patch that you wear on your jacket when you're there. You can see I'm here in my big red, you call this big red, but you have to wear cold weather gear on any of the planes or helicopters you go just in case there's an incident and you get stuck out on the ice sheet. But everything, like there's a patch just like this on one of the breast pockets of it. So those are kind of the things you get if you go to Antarctica, they've been a really cool experience. But as I mentioned, that's not really my day to day. So what I usually do in my day to day is I look at computer simulations. So this is here an animation of a computer simulation that we have run in car. And the white that you're seeing here is Arctic sea ice on the left. And the white that you're seeing here is Antarctic sea ice on the right. And I'm gonna replay this one more time. But I wanna point out that you can see that the ice is moving around. Sometimes it's growing in area, sometimes it's shrinking in area. And this is all totally normal. So I'm gonna restart this image, this movie. And it's gonna start at January which is Northern Hemisphere winter, Southern Hemisphere summer. And so I wanna point out that in the Northern Hemisphere the ice extends over a large part of the Arctic Ocean. And in the Southern Hemisphere, because it's summer, there is relatively little sea ice. And then as you'll see as time progresses, so it's still January, now it's February. And so it's becoming fall for the Antarctic and we're starting to get ice to grow. Oops, no, where did that go? Sorry, everyone. So as we get into February and March, you'll see that the ice starts to grow in the Antarctic. And then it shrinks in the Arctic as we get into Northern Hemisphere summer. So in like July and August. So we're in May now, you can see the Antarctic ice is growing, the Arctic ice is shrinking. It's all moving around all the time because it moves with the ocean currents. And now we're in September. And so it's fall, the Arctic ice will grow again and Antarctic ice will start to shrink. And one thing that I wanted to point out with the fact that the ice moves all the time is as I've talked about with my younger daughter in the Northern Hemisphere, the North Pole is right here. So it's sea ice in that location. So Santa's magic is the only reason that Santa could actually stay at the North Pole. But we think he probably actually lives maybe here in Northern Canada or Northern Alaska where his house wouldn't be moving around all the time. All right. So one of the things I wanna talk to you about is how Arctic sea ice specifically is changing. So this is showing us Arctic sea ice from above. You can see that it covers this Arctic ocean area.  And what this is showing is that over time the area that that covers has been decreasing. So a long time ago before I was even born it was relatively big and it's just getting smaller and smaller over time. And this is what you'd see from a satellite. And then if you looked at the Arctic sea ice from below so now if you were in a submarine looking at it from below you would also see that over time so we're starting here in the 1980s again before I was born and we're going forward to be closer to present time that this ice is getting thinner and thinner over time. So the ice is changing in two key ways. It's getting smaller in the spatial area what you see from a satellite and it's also getting thinner which is the measurement you get from a submarine from below. And so this results in the shrinking and the thinning of the sea ice means that we're gonna end up with more open Arctic more open water in the Arctic in the future. And so what you're seeing here in the year 2000 anywhere that's white would be areas that have no open water in the entire year or very less than a month of open water. And then in 2050 there are very few areas that are white and by 2100 many places in the Arctic Ocean are now kind of dark blue which means they would be open almost the entire year. The only area that we're expecting that will retain ice even through part of the year would be here along the Northern Canadian coast. So this is a really dramatic change in what's gonna happen in the Arctic and it's gonna have large effects on people, animals and the planet. And so I have one more experiment to show you here. In this case we're not gonna have a poll. We want you to write into the chat what you think will happen. But the question is, do you think melting sea ice causes sea level to change? And so I wanted to mention sea ice again is floating on the ocean and glacial ice is on land. And so that's one of the big differences between the two. And so go ahead and write your thoughts into the chat and I will start this movie and we'll see what happens. So there's ice on land here. This is a glacier and you can see the initial sea level. And then here I put ice in the ocean. So to speak in there's the initial sea level and we'll just let this play out and see what happens. Anybody feel free to enter your guess into the chat? Do you think it's going to cause sea level to change when the sea ice melts? We're getting a couple of no's and a yes so far. No, we have more guesses of no. Okay, we're about a half way through this video I made. So you can see there's still some ice on this glacier substitute I put together. There's still a little bit of sea ice here. All right, so I think we're almost done. I want to point out that the ice is almost melted on both. And you can see that here where the sea ice melted the sea level didn't change at all. Where is it going to go? Sorry. We're going to share with you. We did get a comment. I didn't mean to interrupt, but we did get a comment saying something similar saying I do not think it will cause the sea level to change because ice does not change the level of water. That's right. So when the glacial ice melted it was already on land and then when it melts it goes into the ocean and adds to the total amount of water in the ocean. But sea ice since it's already floating on the ocean it doesn't actually change the level of the ocean at all. So when it melts it's not going to cause sea level to rise on its own. Glaciers melt on the other hand. So Greenland or Antarctic glaciers that are on land they do cause sea level to increase. Another example of this is if you go to a restaurant when there's not a pandemic and you get a glass full of ice water when the ice melts the water doesn't overflow in your glass, right? It stays at the same level after that ice melts. All right. So if sea level isn't one of the major impacts of the melting sea ice I just wanted to talk about what some of the main impacts are. So one of the biggest impacts is that the melting sea ice is really changing ecosystem. So here's a polar bear. They need sea ice to hunt from. And polar bears aren't the only creatures that will be impacted. So walrus needs sea ice to rest on. The ice cover and availability affects fish and it also affects phytoplankton the tiny little basically plants that live in the water and how much light is available to them. And so it'll have cascading effects on the whole ecosystem and food chain. And it also affects people who need the ice to move around especially in winter. And there've been a number of cases of people actually falling through the ice in recent years as the ice gets thinner and less safe to be on. One of the other big impacts on people is that when there's less sea ice you get bigger ocean waves during storms and this causes erosion along the coasts. And so you can see these people are studying this coastal erosion here. But some of this coastal erosion happens where there are settlements, especially in Alaska. And so there are houses that can actually fall into the ocean or be lost from the erosion. And the people living in these settlements have to decide how to plan for these changes. It changes the ocean. So in terms of understanding our whole planet you can see oceans are dark and that means the sun shines on them. Most of the light is absorbed by the ocean and the ocean will heat up. Whereas when we have sea ice here that surface is very bright. And so sunlight that shines on the sea ice a lot of it is reflected away. And so it changes the ocean circulation and how much heat is in the ocean. And it's also gonna change industry. So this is a picture of a container ship that is going through ice covered waters. It would be faster to send ships through the Arctic than it would be to go through the Suez Canal or the Panama Canal. And there also were likely to be more cruise ships and stuff like that in the area as well. So those are some of the major changes that we are expect to happen. And what I do is basically try to understand how the ice is gonna change and why. And so at this point I'm done with my part of this conversation, but I'm happy to take any questions that anybody has. I'm gonna stop sharing this so that I can see the chat more, but thank you so much for listening and I welcome any questions you have. Great. Let's see, we've been getting some questions coming in for sure. So someone a little bit earlier asked, have you ever seen a polar bear? I have seen a polar bear. When I did the sea ice summer camp, we were out on the ice and there were polar bears. The native people had harvested a whale in the past month or something. And so there are parts of the whale they take and there are parts that they don't they leave out on the ice and eventually it melts and falls into the water. But before that the polar bears come and eat a lot of the whale. So we didn't get close to the whale, but we could see them from afar. And if you're up in the Arctic and you're doing any field work, you're required to have a bear guard with you. So someone whose job it is to look out for polar bears because they blend in with the ice and it can be hard to see them. So you always wanna have someone with you whose job it is to keep the team safe and is keeping an eye out for polar bears because nobody really wants to have a confrontation with a polar bear. They would happily eat people or penguins or whatever, but they're really beautiful to look at from afar. Okay. There are a couple of questions about the temperature and how cold it is in these places that you have traveled to. So I'll share them all together. How cold is it in the North and the South Pole and what's the coldest temperature that you've experienced? So both of these places, both poles have a pretty big range in how warm or cold they can get. But it's always pretty cold, at least compared to Colorado or most of the US where anybody's tuning in from. So when I was in Antarctica, that's probably when I had the coldest temperatures and it was probably like minus, I was there in the Antarctic summer. So it wasn't as cold as it can get. But I probably experienced like minus 15, minus 20 and it was windy at the same time. So Antarctica's the driest, coldest, windiest continent and when it's cold, when it's windy, it feels really, really cold. So that felt really, really cold. We were fixing a weather station and we needed to get out of there as soon as possible because the storm was coming in. But, and it was fine. We got out of there. They always want you to be safe most of the time, but so in Antarctica, in general though, I would say it was right around freezing most of the time. So what it's like outside in Colorado, most many people are from Colorado. It's kind of like our winter there during their summer. So the sun is out 24 hours a day. You don't get any darkness, which is a little weird. But during that time, it never really gets above freezing. I mean, the warmest it would get is maybe like, I think one day it was like 34. So two degrees above freezing. But when you're out in the sun, it doesn't feel kind of like in Colorado. It's a dry place. It doesn't feel too bad.  In the Arctic, it also, in the wintertime, like right now, they're not getting any sunlight. And so it's really, really cold up there. In the summer, if you're on the Arctic Ocean, it stays right around freezing as well, but it can get a little bit warmer. There have been some instances in the past couple of years where there's been warm air coming from like the North Atlantic Ocean or Europe that gets up to the North Pole and it's like, you know, up in the 40s or 50s. So really warm. And when that happens, a lot of sea ice will melt all at once. Great, thank you. There's another really interesting question sort of relating to the work that you're doing and what you're studying. And somebody's wondering, is your job kind of related to the Bering Land Bridge? Yes and no. I don't study the Bering Land Bridge myself, but the Bering Land Bridge, so for people who don't know, the Bering Land Bridge was land that was exposed between Siberia and Alaska back tens of thousands of years ago and that's the way that people first came from Asia into North America. And the reason it was exposed back then is we were in the middle of an ice age and so there was lots and lots of ice, incontinental ice sheets and so sea level decreased and it exposed that land that people could walk over. And so what we're seeing now is almost the opposite of that where the ice sheets are melting and so sea level is increasing and something that maybe would be a land bridge would be go underwater at this point. So in that sense, it's kind of similar. I don't study paleoclimate anymore and I haven't done much of paleoclimate in meaning climates in the past in the Arctic, but I think that's a really interesting conversation. There are collaborators I work with at NCAR who do look at glacial periods with our climate models and try to understand things that are different. So I've worked with them peripherally but I don't do that a lot of the time. That's a really interesting connection to make. So somebody asked for a little bit more clarification about why does the ice not change the sea level when it melts? So basically when you have ice that's floating in water, it's already displacing enough water to cause the water to go up just a little bit. So you can imagine if you have a drinking glass, you can try this whoever this is at home. Just fill it with water and then add ice to it. And when you add the ice to it, you'll see the water level goes up a little bit but then once that ice melts, the water level won't change because the ice had already displaced the amount of water that it was taking up once you got it floating in there. And so sea ice is like that. It's already floating in the water. It's already, by existing in the water, it's already caused the sea level to be at what it is. So you're not actually adding like mass to the system or you're not adding water to the system. It's just ocean water that's already frozen whereas when you have like the glacial ice sheets and Greenland and those melt, then you actually are adding water to the ocean and that will cause the level to rise. So it's like you're adding tap water to your cup of water. That makes sense. Thank you. I should mention one more thing. I did, this was about the temperatures too but I also saw this in the chat. I should mention that the South Pole, not only is it land that's surrounded by ocean, the South Pole itself is also really high in the atmosphere. So at the South Pole itself, it gets really, really cold because it's high in the atmosphere. It's high elevation, kind of like Colorado and it doesn't get light. Whereas the North Pole is at sea level. And so just because when you go up, if you go up in the mountains in the summer, it's colder. That's one reason that the South Pole itself is colder than the North Pole. Okay. There's one more question about the picture of the whale bones that you had. What bones were those? Those were its jaw bones. So it was like a baleen type whale. I don't know what type of whale it was off the top of my head except that I know that they harvest baleen whales. Those are the kind to eat. And so that would have been the big jaw bones in the front. Wow. Wow. That's so cool. Yeah. I don't think we have, I think we've gone through all of the questions unless anybody else has any, then we can wrap it up. And Alice, that's been, it's been so interesting to explore some of your work. Kind of makes me wanna do that too. Thank you for sharing all of this about your work today. Yeah. Thanks for everything for coming. Yeah, thanks for coming everybody. And just as a reminder, we do this every other Thursday. So our next session will be on December 17th. And I'm going to post a quick link if I can into the chat where you can find information on what's coming up as well as you can find links to the recordings of all of our past Meet the Expert sessions, which is kind of fun to explore as well. And just one other thing I'll say is we can wrap it up from here. And thanks again, Alice for joining us. And if any of you are in grades five through 12, I'm gonna post one more link. This is the link to the survey that I mentioned at the beginning of our presentation. And we would just really appreciate it if, nope, that's not the right one. If you wouldn't mind taking a couple of minutes to fill out this survey, that really helps us to understand what you're learning from these sessions. So I'm gonna post that there. It's not working. I'm gonna try it one more time. It is not giving the actual, for some reason it's not pasting correctly. So I'm gonna try one more thing. Thank you for bearing with me. Let's try that. Third time's a charm. So I'm just gonna leave that there for a couple of minutes for anybody to copy that link and the link for the survey. And otherwise, thanks again for joining us. And we hope to see you again in our next session. And thanks, Alice. Thank you everyone. Have a good day. Have a great day.


Happy Saturday! So today I'm gonna do a summer day vlog. I'm gonna be going downtown in my town and there's a bluegrass festival. I'm going with my parents because they just got back from Europe and I'm just starting to hang out with them. But first I need to take my car or my truck to get an oil change and I'm kind of cranky with this place because I've been calling them for the last three days. They have not called me back. They have not answered. I think the right hand doesn't know what the left hand is doing so I'm just gonna take it up there see what happens and hopefully we can get an oil change.  It's down at the square and lots of doggies get to go with their owners. Also just ignore my clean laundry. I was gonna show you guys my outfit of the day. It's not it's not exciting. Oh it's a tin. But I just have on these maternity shorts that I got from motherhood and I rolled them up because I don't like long shorts.  I'm wearing my white Converse and then I just had this shirt from years ago from I think it was American Eagle but it's nice and loose and I just have a bandeau under it because it is really hot today. It's gonna probably break a hundred and I'd like to be nice and cool and it's nice and loose and doesn't constrict the bump. And then I'm just wearing a hat because I am gonna be outside and if it's sunny I'd like to have a little bit of shade. And then I'm wearing my Ray-Ban glasses today. These are not my I buy direct ones. These are from Ray-Ban from like Lenscrafters or something. And then I actually did my makeup today because I just felt like doing my makeup and I'm even wearing lipstick. Who am I? So are you guys ready to go? I'm gonna try out my new diaper bag today and guess what it is? Guess it Kate Spade. I'm gonna try using it because I'm taking the dogs with me and we're gonna be gone for most of the day so I figured it would be a great way to try it out like packing it full of stuff and you know it doesn't really look like a diaper bag. I'm just gonna pack up this bag, pack up the dogs and then we will get going to the car dealership. So yeah wish me luck. Hey guys so I'm home from the Bluegrass Festival. The car got the oil changed and I'm exhausted so I might take a little nap and then what my plan to do for the rest of the afternoon is to start organizing this. This is all of my math materials that I had in my pile and it's just organized by focus or topic I guess so we have like functions, probability, lines, angles, triangles, capacity. This is multiplication, word problems, division, fractions, factors and multiples. So I plan to put all of these in the coordinating binder that I made and I'll show you guys where I got or I'll link where I got these labels. I'll link them down below in this video but I did get those all printed and ready and then I have all these left over for other topics so like social studies, science, different times of year, holiday, things like that so my goal today is to get all the math in here and then maybe start organizing my reading and language. It's about two o'clock now it's really hot and I feel very tired because of the heat and I'm also pregnant so I get even more tired, even faster. I'm gonna go ahead and hit the road and see you guys in a minute. Status update. Pause time. So I just woke up about 420 ish Scott called me and woke me up and I had a hard time waking up. I really wanted to keep sleeping. I was exhausted so I just got up I'm about to tackle this and I could not figure out what I wanted to eat. There's not really a lot in my fridge. I did a really good job though of going to the grocery store and eating at home this week so tonight I'm going to order pizza or I did order pizza and it should be here in about 30-45 minutes which is great because I'm not super starving yet. I also got fried mushrooms and fried pickles. Now I normally don't really eat fried food but because I ordered pizza you have to order like at least $20 worth of food and I had pizza and pickles and mushrooms sounded good so anyway I'm gonna go ahead and get started on that and I'm watching Nashville. So the first binder is complete. It's not 100% complete. I only put in here what I had that matched the standards so basically what I have in here in the very front are some exit tickets that I used in the district that I used to work in that I just kept. These are assessments that assess the standards each. They have answer keys and then behind them are all of the resources that I have. Most of these things were purchased on TPT or found online. Alright guys my pizza is here so I'm gonna take a break and the good news is that I got all of this organized into the math notebooks and I'm gonna start working on reading next. Look guys I'm totally done with reading. These are some ones that snuck in there like a Martin Luther King unit and some Christmas stuff and some overall reading review which I'm gonna put review in a different bin or folder because they cover all standards so I'm gonna do like a standards review binder I guess but I got through all of these. The only one I didn't I didn't have anything for this one because this one is mostly just reading on level so I think what I'm gonna do with this is put some on-level reading passages in just to have and comprehension stuff but yeah I'm fully done with these and all I have left is writing, language, science, social studies, lit studies, and then holidays so I'm just gonna put this one over here because this one's holidays as well so I only have five stacks left. It seems like it's never ending but we're getting there. Alright guys so I'm gonna end the vlog. I finished my reading for the day so I made my goal and I'm going to be heading down to Phoenix tomorrow because I'm going to the Brad Paisley concert. I'm so excited! Maybe I'll vlog that. I think that would be fun just a quick little fun one but thank you guys so so much for watching I hope you guys are enjoying this summer vlog stuff I know it's not as exciting as school year and you know I don't really have a lot of like school related videos for the summer but I really do plan to do a lot of them when I get back to school and back in the mode so yeah stick around for the next video and I'll see you guys there


Hello everyone and welcome to spokes the Urban Cycling Institute ridecast and today I have with me Jason from not just bikes Hi, how are you doing? How are you doing? So you have a YouTube channel that is that's like almost neck and neck us at this point Yeah, this comes out But you have a much larger Twitter subscriber. What's the story behind your Twitter? Yeah, well my Twitter account actually started when we were living in Toronto. Yeah, we're gonna go straight through here As just an account to rant about things That were wrong with the city and so I built up a base there and then when I moved here. I Wanted to post positive stuff So instead of starting a new Twitter account I just flipped over the old one to a new name deleted all the old tweets and it actually worked pretty well Yeah, I had a bit of an audience there and And you've been all over the world As I lived I grew up in Canada But I lived in the United States the UK Taiwan Back to the UK Brussels back to Canada and now in in the Netherlands, but we're Staying that's it. We're here for good. And that's why we're here and your full story is in your first episode Yes, my full story is in my first you too. That one's actually really cool You you filmed bits of the video. Yeah in the different location. Yeah over the course of like several months I happened to be doing a trip back to Canada and even to London, Ontario Yeah for the summer and then on the way home I found a really cheap flight to London, England and so went and visited some That there and some friends and stuff and then took the Euro star back to Amsterdam So worked out really well, but it let me film that video In like six different cities. Yeah, which was really cool Yeah So you are staying here. I am staying here. The family is staying here. We are not moving. We're done That's why we're here. When did you first hear about Amsterdam the Netherlands and about bikes? Yeah, you know, it's funny My wife and I were going through some old emails a few months ago Back from before we moved to the UK So we knew we wanted to live somewhere else just because like for the experience to live in another country But we ended up going to the UK because it was easiest to find a job there and My grandmother was Scottish so I could get a visa actually But I found some old emails About places that we were thinking of living and working and and actually right there was Amsterdam and Rotterdam I'd never been there before. So I'm like, I didn't realize I knew it back then but apparently 20 years ago. I was already Okay, but as it turns out I ended up going to the UK and I didn't come to the Netherlands that much until we moved to Belgium I've been a couple of times for business, but Anyway, yeah, it's it's been good, but when we lived in Belgium we came up here all the time because It's nicer than Belgium We're not editing that one I mean, do you generally stay within Amsterdam or do you get a chance to travel around the Netherlands because some of your videos are set in other places, right? Yeah, so my My kids and I try to travel like well There's a whole bunch of holidays here like the Zomer vacancy in those course, but also the Harris vacancy And so sometimes we'll take a train like we went to Copenhagen for the Harris vacancy, but other times we're gonna turn right here Okay, this is where they've got like this is all newly paved. Oh, yes Cool speed bump things. Yeah, it's actually really nice here Oh And this is the the Amsterdam Convention Center. Yeah, this is a convention center So they're putting in a new Hotel here. Yeah, and and all of this has been I come through here a lot actually but All of this has been ripped up. Yeah lately, but Okay But this this has been a bit of a mess over the last few months, but it's coming together finally and it looks great And of course the new red asphalt and there's more new red asphalt up ahead. So this is the way to ride Wow, and on our left is the highway that goes up.  We're heading towards Amsterdam South, which is the business district Yeah of the city, right? Yeah, so I did that in my autolue video Because it's amazing that was one of those things that you know, I was I was saying to you earlier that you know despite the fact that I had Watched no bicycle Dutch and view from the cycle path and read that for years There were still things that surprised me when I came here And like I think zaodas was one of those things because here's like a really modern financial district That looks a lot like, you know somewhere in like Toronto or something, right? Like downtown Toronto and it's completely pedestrianized It's got beautiful bicycle parking and a major train station And you and this is where Amsterdam's bankers are right like this is not This is not like a bunch of poor students that are coming in here. These are people who are Making honestly serious cash, right? Some of the wealthiest people in the city And they're riding their omelfeets in to to work, right? Or they're or they're taking the train and And they're you know going for lunch business lunches in this pedestrianized area And I think like geez this is the way every financial district should be Like It's crazy. So that was one of those things that was just like damn. I had no idea. This was a thing like Yeah, and that's where You know, I got some of the inspiration for the youtube videos as well It's things like that like how can I have been reading all this stuff for so many years And still miss this so be surprised by this shouldn't there be no surprises by now, right? But I think so it's nothing like seeing it in person I think so close in video there, right? Yeah I try I I don't think yeah, you can't compare but you have to be there and see it But the next best thing is yeah is video. So here we are right? Yeah, and that's what we're trying to do Right now we are which park is this? This is Beatrix park. Yeah, this is actually really nice So, um, I shouldn't talk about it because tourists might come here, but uh, yeah, this uh, this is nice I take my kids here sometimes Doesn't know too far away. Oh, but you were asking earlier. Um, yeah But if we go to other places in the Netherlands So I do try to go out to the other cities because the train service is so good if my kids have a You know a few days off school. We'll head somewhere in the Netherlands But we went to Croningen and I make and stuff but also my youngest son is uh Is a speedcuber that's to solve Rubik's cubes as quickly as possible. Wow. Yeah, so he's six but he's super into it Uh, I don't have no idea. It's typically in the sort of you know, 30 second Range for a six-year-old. Yeah Turn left here. Actually, sorry So what's really funny is that we go to cubing competitions And those are always in some random town in the Netherlands like the last one was in vain and all vest Like why on earth would you ever go to vain and all vest?  Why would you go there? Nice so Yeah, anyway, vain and all vest is really nice and that was again I was like, wow How can like some suburb that everyone says is a crappy suburb be not crappy like it's actually pretty nice here So it's around the Utrecht area if you look it up on the map Yeah, we switch trains that do such things like a sprinter. Huh amazing Anyway, uh, so you you live in the the south Amsterdam part. Yeah, like all the other expats. Yeah with all the Well, we're not expats. We're immigrants immigrants What's your favorite part of the city? That's a good question You know that what what I do find interesting about Amsterdam is that uh, is how different it is from area to area Like there's obviously the city center, uh, a binestad where all the tourists are yeah, and that has those You know 16th century 17th century canals and all that kind of thing and that's really cool And I love going there sometimes But then as soon as you like cross major canals the city becomes totally different And and I find that really interesting because it's certainly like if you come in from the center And then you go outside of the ring Okay Then you'll find that Left here That the city changes so much and so I think I really like that that you can just get so many different things Depending on what you're in the mood for. Oh these lights light up as we back by Wait, they only work the other direction only on this side on the right side. Do you want to circle around into the other side? Get some good video So I mean, I don't know what my my favorite area is but We're in apollo burt, which we're renting right now But we're actually looking to buy a house in reverend burt where where we were just early where we started cycling from I actually really like it over there because I find like it's um, it's residential. Uh, it's good for A place to raise families, but it's also got a whole bunch of really interesting shops and restaurants and cafes and all sorts of other things I think In a way, that's kind of what um What canadian cities north american cities a lot of cities are missing like they don't even have that kind of option As a thing you've got either you live in these like suburbs with fully detached homes And it's boring as hell separated like by zoning from everything else Or you live in a really busy downtown area in a box of a condo in a giant tower And there's nothing in between right and so I think that that kind of missing middle It's really desirable honestly Like I find that's a much nicer way to live because you can live in an urban way But without having to live up in a condo building and You know, there's still parks around and things like that And but still all of the amenities that you could need like We're going to have literally everything we could want within five minutes walking distance Do you have any thoughts on the here? We are at Stravinsky line here and uh bike parking It's over crowded right now. So they are under construction. So this is all new. They just opened this the other day It was like this before but now it's Beautiful new red asphalt. Yeah, and this I believe is the tunnel that they're working on Um, that's going to connect through All right on our left side here on the left side here So so right now the station does not have a ride through no And you have to yeah, you have to get off your bike and go through the stage There was this youtube video that went around a few weeks ago As I was saying that uh where they rebuilt this whole thing in three days and there's a time lapse of it Where they remove the rails they remove the road and everything and that was just around here So I think that's going to be a cut through which will be nice. Okay makes it easier to get around that sound station This is amazing. How wide this is like five meters? Yeah, it's great. Yeah, lots of room. Hey over there I mean, this is this is it. Yeah, I just I just put a tweet up about this when I saw it was open I'm like doesn't get any better than this. I mean, no, this is I mean as far as cycling goes Do you do you think this is This kind of experience is is what we're after for cycling or I mean possibly excessive Like what what a difference this makes right like here. We are on a bicycle road. You're it's not this situation where you're um Where you know, you're having to worry about cars or you're talking about protected bicycle lanes or not I mean, but we're going under the road right now. This is Uh, I might need to take a call give me a second Oh, no, that's fine Just reminding me that I do have to check out my kids at some point. Okay, gotcha Um holding off for gloves out here turn left here.  So so you've been around you've seen a few seen some of them I'm talking about like at Nijmegen, Groningen, Haarlem, these types of places. Yeah, uh, would you consider them?  Like Because we had lived in london in Taipei and I spent a lot of time in hong kong where my parents live there And uh, you know, it was all about big cities But now only here what I consider like yeah, maybe right like how weird is that tough on the train? I grew up in london, ontario, you know typical car infested shithole and I Always assumed There might be audience from london watching right now. Hi, I'll see you next time But uh, I mean they know it too, but what they'll tell you is it's a great place to raise family, which I don't think it is but But I always assumed that these you know these smaller towns were just Inevitably going to be boring inevitably going to have all of these problems that they have You know But it's not true It's only that way if you have like a car dependent suburb right like and that that makes the difference And I think when I realized that then I'm like, what the hell? Why didn't somebody tell me that this was an option, right? And 200,000 people are Fenty to support a vibrant town center. They really can and I think I said as I said in my very first video It's like harlem was the place that changed that opinion for me because I was like, oh, wait a second Wait a second.  Um Yeah, so So I think that's what's really surprised me because like again, we have lived all over the world We've lived everywhere and we've seen it done differently in other places and I think I I'm really glad we did it because otherwise I would still have this assumption that it's like Yeah, you know, well, you know, you don't want to live in a condo Once you have kids then you need to get a car and you need to move up to the suburbs and all of these These assumptions that are made in north america, but it's assumptions completely out of ignorance There are other options available, although not in north america like those options. Just as I said just really aren't there You're just they're never it's never a possibility And in a place like amsterdam you could live We'd say we're in an area like this. We're in the outer edge of the city Yeah, I spend most of my time out in the outer edges. Yeah, and the housing isn't crazy out here Right, it's crazy, but it's not as crazy. It's not as crazy as like having to achieve the same level of amenities in the neighborhood In a place like let's let's go with toronto. Yeah, we both know the city It achieving the same level of access to things Uh, and we're only what six kilometers away from the city center like being that close It's gonna cost you a lot in any north america. Absolutely it will but I think the when you look at the cost of urban areas in In north america the the prices are going off the charts. Yeah, as you know I think that's showing that people want to live like that. They want these amenities and that's why That the prices are going up as they are because people. Let's actually go straight here This is the only major road that we need to cross along this path, which is Interesting, so I found the maps of amsterdam the the the plus net and the whole net and all that kind of thing Where they clearly separate the car traffic and the bike traffic So we were just on obviously bicycle streets and you're referring you're referring to the amsterdam bicycle plan Yeah, but yeah, but they also have they also have car plans as well too, right? This is designated as a place where all the cars are going to go. Uh-huh Whereas for the rest of for all the rest of our journey, we're just not intersecting those kind of roads and so it's it's remarkable the difference that it makes because I mean for the first part of our journey there were no cars around at all. No, of course not There were no traffic lights We were who had underpasses for every major road and it was fantastic, right? Like that is a totally different way of thinking about how to get somewhere if we were driving from where we were We would have taken a totally different route and hit a bunch of traffic But it's interesting that the route is completely different depending on whether you're on a bicycle Or or a car and that's intentional of course as you know this unraveling of Yeah roots And of course I've read about that before but actually experiencing it and seeing it like with my own eyes and using it every day It's night and day. It's no way finding. They know they lead you naturally Away from the main and and when you and you when you pull up a route in your route planner, then It's going to show you something like that slowly Oh, man Olympic hotel. Okay. Wow. We're really getting out there Yeah, I'm taking you kind of out in the middle of nowhere, but I have a purpose. Yes I'm curious if you're gonna ride around here. Anyway Yeah, so these are rides that I do fairly often if I'm taking my kids to activities or something like that Like my someplace tennis up here Well, we're going to turn right This is an old rail line. Yeah, this is actually still in use with the historic tram line. Oh, wow.  So this is again, like one of these routes that obviously this is only for bicycles or if you're walking Um, but this is one of these paths that they've clearly clearly put in for people traveling by bike So that this is you know, this is the way you're supposed to take this would be like the equivalent of a north american multi-use Yeah, like a multi-use but but but it's connected to the overall network. So that's uh Then and they send you down this way. What's amazing. I find is sometimes when you take google maps directions in instagram Google maps is still very american. And so they'll say like, oh, there's a major road with a bicycle lane on it Go there, you know, which is exactly the wrong way to go Whereas if you get the feature born app The dutch one, it's a little clunky to use but it'll clearly tell you like no, you should be here obviously and and this is where Everybody is and that's where some of the improvements could also come from because It's it's not always about travel time And and it's it's not always about the distance. Right. You could have something that's longer something. I'll take you Uh, take you more time And yeah, well the interesting thing is it's never going to take you more time because we as you saw we have no stop lights Right, if we were along the car path Then we're going to have to hit the same stop lights the car's head. Yeah But along here, I mean no, right? We're not hitting any stop lights at all except that one when we had to cross the plus net auto Which is the uh, the major through fair For cars, we're going to turn right here. I should throw I'll throw a link up to that document because you're talking about Yeah, it's a it's a map actually. It's really interesting. Um They've got it for for bikes for trams for cars and it's basically you can see Um, and I play to make a video about this that you can see the map of amsterdam Then overlaid what are the major car routes? What are the major bike routes? What are the major tram routes? Where those modes get priority, right? Um, and I suppose if we're on this subject since I have to go up this direction anyway I'm going to take you up to a roundabout up here which is um Which kind of shows this in practice where a plus net bike crosses a place plus net car And what they do To for priority for those modes of travel when when their major routes cross In the past this this roundabout Used to be all priority for cars And now they're making it some priority for bicycles although It's gotten very confusing because now you've got some exits on a roundabout that are priority for cars and some that are priority for bicycles But it's kind of interesting to see what they've done about that. Okay And there's a continuous sidewalk, so you know, let's get excited about sidewalks. Let's put a link to that one too Anyway, so Yeah, so this is here is a new development you can see here. Um, built over the last 20 30 years This is a stadion, uh, birch. Yeah, I'm really enjoying this down here is the old This is the old stadium from the olympics from I think it was 1920 or something like that And this was the originally the athletes houses But they built them in such a way that they could be turned into residences afterwards music It's interesting to come out to these parts of amsterdam because like no tourists would ever come here But this is where people actually live right and actually quite nice places to live too Still got the microphone Oh, you still in place So we're gonna go through and turn left here. Okay They're doing a whole bunch of construction down here. It's been a giant mess I think it still is a mess up in the roundabout but Like this heat spot here to the left of us is brand new It used to be that this was a painted line bicycle lane going up in both directions, but they've totally redesigned the street here Um, and as I said change the priority of the roundabout, which is kind of interesting if you're interested in such things That's in like you were here, um When the the snorkees been yes, so the scooter went away.  Honestly. I think it worked. It really did and it It's nicer. This is actually the eerie Right, I know because you use normally you would have a room coming up here. Here we go. Yeah, so right up here We're gonna turn now Yeah, it made a difference. It definitely did at first, you know It nothing seemed to change and everyone is quite skeptical, but yeah now. Uh, yeah, absolutely People make their own their own paths. Yeah as you do And as you can see it's still under construction here and the hoarding is up And it's a bit of a mess. They're redoing the tram tracks What street is this again? Amstelvain Beth And this is also part of the plus net auto. So this is a major road for designated major road cars I'm just enjoying this because it's Good, it's really cool I haven't been here. Yeah, I mean, why would you ever come here? Right? Like But this is where spend huge amounts of time So I think we're just gonna be a little bit silly and just go around this roundabout even though It's a construction nightmare But pay attention to the priority of the roundabout as they're changing it Remembering that it used to be an entirely priority for cars. Yeah I'm not sure whether this is an improvement or not Like I mean, it's nice to say that it's nice to have priority to bicycles But sometimes when there's a ton of cars around It's it's nice to know that they're just going to go through you wait for your gap and you go So anyway, that's for other people than me to the side, but So here you'll see That uh They've got this continuous sidewalk here, which didn't used to be this is all new Whoa, look at the color here It's bright red, okay This used to be you know a uh painted bicycle lane and then priority for For cars and they made the bends, but they made this continuous sidewalk here And this is what it all used to look like now here And they got these tram tracks you got tram tracks. Yeah, and actually the cars supposed to yield for us Yeah, now to the left here And now you get wheeled cars because we're truck we're Passing and designated straight is giant Yeah, and it's a bit of a mess And I'll tell you I ride this in rush hour a lot because If you would just queue up sun has uh some activities and a friend that lives over here and this is a mess And rush hour. Yeah Now we need to yield again here And then around this way so when you use this through rush hour, you could queue like seven across and I'll make it But the thing is the reality is the truth now look here now we have priority, right? It's confusing because you've got one roundabout and like At least they put the the bump up there with the continuous sidewalk. Normally we would turn here, but it's all under construction So we'll take a detour another big giant But here you can see the priorities of Amsterdam changing from something that's priority only for cars to allowing priority for bicycles because we're On a major route for bicycles there along that other side But in reality it ends up becoming a bit of a bit of a mess to be honest Um, I'm not sure I'm I'm honestly not sure what the right thing to do is but it's interesting to see we actually have to get to that detour I think we missed our turn The the problem with it like you were saying in rush hour. Yeah, you could potentially wait for a very long time but the reality is it of it is that um A lot of the times drivers will let you go. Yeah, but then that causes its own set of problems Yeah, so sometimes drivers will Uh, will stop and let a bunch of ice go through but then that blocks up the roundabout and it it becomes just a giant mess Yeah, but uh and this is Some of the realities of where these modes meet Especially trams. Yes trams are hard prams are hard Let's uh, let's turn here deal with yeah And you can see here some of the older streets in this neighborhood like these neighborhoods were built in the 1930s and um Mostly for cars like there was no bicycle infrastructure built when this stuff was built So and then these two strips has got put in probably these islands right hand middle They weren't there at some point. Yeah, when you look at the uh, the the historical photos of this area It was all giant wide roads. Yeah, and this is all clearly retrofitted And as they as they redo the roads, they'll make them up to the latest standard, but That takes a while even in Amsterdam, right? It's been decades. I guess this one left here that at some point um At some point Amsterdam was Definitely a patchwork as well. Oh, yeah, for sure, right? You rewind. I don't know at what point You know it the patchwork feeling was the worst, but they were the had to do the street by street Yeah, for sure. Absolutely and these painted bike lanes that are all around here. It really shows that it's just like I don't know. There's bikes now. Let's uh, let's put a line um and uh The reason it doesn't feel like a patchwork today is because the patchwork's been done Right exactly. I mean it still exists in some of these areas here that we might not normally use but uh Yeah, it's uh, it's definitely used to be a patchwork. It didn't used to be this way There's no doubt about it, right? Yeah So maybe that's promising for some other cities It's just maybe everyone has to do it one step at a time, right? Yeah, I look I mean my when we lived in Toronto my wife was um on the board of directors of cycle Toronto And she did a lot of work. I mean she's an advocate. I can't do that. Like I I've said to you before I just have no patience for it because I get mad at mad at people but um But she was talking about how Um, we can improve things and I think they will yeah, but we realize that And and look and for us it's not just bikes like like I know in whose lifetime like I don't really care that much about bicycles myself To be honest like I'm not really a cyclist like if I if it wasn't safe to ride a bike I wouldn't um I ride a bike here only because It's super convenient and you'd be stupid not to Um, but I realized that in Toronto like it was going to get better But it would have been good for our kids when they were having kids And we're like look we've got young kids like I don't want them to get hit by a car at a crosswalk Which my son almost did right? I almost got I actually did get hit by a car at crosswalk And you know within my first year of moving back to Toronto and I was like I don't I don't want to deal with this crap right like that's all there is to it So yeah, I mean you could stay and you could fight And I think people who do that are very admirable But I think the problem with me is that I don't really have a home I've lived in so many different places my parents moved out to Hong Kong and then Back again, and it's like I don't have a city that I can say well This is my home and I'm going to fight to make it better and so to a certain extent we just said look I just want to move somewhere better like I don't I don't have the desire to fight for this stuff I have better things to do with my time like make silly youtube videos or something but It's a silly place to make silly youtube videos. I mean this is this is a rather quirky silly country Yeah, so here we are on Apollo lawn. Yeah in Apollo Burt and this uh has a pedestrian I'd say a promenade. Yeah, it's huge. So this is one of these uh 1930s boulevards That used to be four lanes of car traffic plus parking, right? It's not anymore Now the the single most expensive housing in Amsterdam is on just on this road on the other side So there's these little streets that turn off. Yeah, and there's these stunningly beautiful like mansion style homes Right right along here with they go down to the canal and it's this is the most expensive uh real estate in the uh Wow in the whole city Apollo lawn Apollo lawn. Yeah, and this is the old uh Hilton hotel up here this 1930s monstrosity Anyway, I think we're just about finished our tour here. All right. Hey, thank thank you very much. Um Go go visit Jason on his youtube channel over at not just bikes. Yeah, just go to not just bikes.com And it'll bounce you there. It'll bounce you to the youtube. Uh, you had huge stringer following So while you go and check that out as well, sure and uh, if you have nothing better to do with your time Yeah, it's been really nice having you. Yeah, and I saw you too, man. All right. Take care


Hi, welcome to Film My Run, my name's Stephen. Today we're going to discuss three ways to maintain relatively even splits throughout your race, whether it's a 5k, whether it's a half marathon, a marathon or even an ultra up to a 100 mile race. Maintaining even splits in your race is generally accepted as the best, most efficient way to run a race, again, whether it's a 5k or an ultra. You'll hear a lot of talk about how to run a race, what's the best strategy. Some people will, for instance, try and bag time at the beginning of the race, or bag miles, so you go off quickly and try and get as much done as you can while you feel good and then basically crawl to the finish line once you're tired. But generally the most accepted way to run your race is with even splits. If you look at any elite runner, you'll see they're trying to maintain the same speed throughout the entire race, whether it's kilometer number one or kilometer number 42. So we're going to talk about three ways that you can try and maintain even splits in your race. First we're going to use the classic method of maintaining the same pace throughout the race. Next we're going to look at heart rate, trying to maintain relatively the same heart rate throughout the entire race. And then thirdly, we're going to look at how to run based on power. Power metrics are something that cyclists use a lot. You'll hear cyclists talking about what's per kilogram or just what's. And then finally we might have an extra bonus fourth option. So let's start with the obvious one, pacing. Managing to maintain the same pace for each mile or each kilometer throughout the entire race from kilometer one to the last kilometer. So say you're doing a 10k race. Now a 10k race you might want to do a 10k race in sub 60 minutes. So one hour for 10k. So that means running at 9 minutes 40 per mile for every mile. Each of the six miles in those 10k. Or six minutes per kilometer for every kilometer from the first one right through to the tenth one. The thing that many people get wrong though is what setting to have on their watch. Many people put current pace on their watch face. So they're looking at the screen, they're watching their current pace. The problem with that is your pace is fluctuating all the time. You might speed up a little bit and then slow down a little bit. What you need is your average pace. Unfortunately some of the cheaper or budget watches won't allow you to have average pace displayed on your watch. However, if you have got that ability on your watch put it on there. So select the screen that shows average pace rather than current pace. If you've got average pace on your watch you should be able to see by looking at your watch that every kilometer will hit around about six minutes. Or if you're doing miles 9 minutes 40 per mile. Each mile should be 9 minutes 40 seconds possibly just a little bit less to account for the weaving about that we often do in races which means that actually sometimes our distance is slightly more than 10k. If you don't have the ability to have average pace displayed on your watch you are going to have to use current pace. Keep glancing down at your watch and keep it there or there about the pace that you need for each kilometer or each mile. You can use the kilometer markers or the mile markers along the route to help you and you can try and work out the maths in your head to work out what time you need to be hitting each section of the race. So a quarter of the way through or halfway through to make sure that you're trying to do that as evenly as possible. If you're going to do a marathon in four hours obviously you need to be at halfway in two hours or just a little bit under to account again for the weaving around that we do and the extra distance that you might accumulate during one of your races. So that's my top tip for pacing using your watch. Use average pace as a display instead of current pace. So now let's move on to heart rate. Heart rate monitors are one of the things we've had on GPS watches now for a long long time. Many of us will have used a heart rate strap that you attached around your chest. This is the Garmin HRM. You might recognize that. Or more modern watches have optical heart rate sensors on the back of the watches. However heart rate is still a much underused tool for training. This is the way that you can use heart rate to maintain even splits throughout your race. When talking about heart rate in running we often divide our heart rate into different zones depending on how hard we're working. It's generally accepted there are about five zones that you can divide into and you can call them different things but zone one might be endurance, zone two could be moderate zone, zone three could be a tempo zone, zone four is threshold and zone five is anaerobic. Those are the zones that you divide into and depending on what your max heart rate is yours will be different to other people's divisions. So my max heart rate is around about 180 bpm so my threshold running would be anything between 165 and 170 perhaps 173 and my anaerobic zone which I would do say in a 5k would be anything from 175 up to 180 or higher if I could manage to get higher. So we generally use heart rate in training to make sure that we're doing what we're supposed to be doing so if for example your training plan tells you that you need to do a tempo run you need to make sure that your heart rate maintains an average between zones three and zone four not going into zone five and not dropping down to zone two. Similarly if you're doing your long run on a Sunday that's going to be a distance where you need to maintain an endurance heart rate so you'll be in zone two possibly touching zone three for a little bit but mainly in zone two. Now of course heart rate is variable but that doesn't mean that you can't use heart rate to maintain even splits throughout a race. Let's take a marathon for example so when you're running a marathon you're going to be running it depends actually it could be zone two it could be zone three could even be zone four if you're really going for it it's unlikely to be in zone five let's put it that way but whatever heart rate zone you are likely to be in for most of the run you need to try and keep it there so for example my zone two heart rate is between 117 and 145 bpm. I want to keep my heart rate in zone two for that entire marathon for you you might be wanting to kill it and really go for it so your heart rate for the entire marathon is going to be in a roundabout zones three or zone four make sure that you've got that heart rate set up on your watch so it's nice and big you can see it easily you can also set up alerts so if your heart rate drops below a certain point or goes above a certain threshold your watch can be packed you and tell you that so either you could slow down or you can speed up to maintain that heart rate in whatever zone it is that you need to be in so that's how to use heart rate to ensure even splits in a race. Next up one that a lot of people will not have come across before if you have come across it you won't have used it and if you have used it you're still wondering what on earth's it all about power. Psyche's for a long time now have measured their effort based on power what's or what's per kilogram they will have a unit called a power meter actually inside the bike or in the pedals somewhere measuring how much power you're producing when you're pedaling this is something that's just recently in the past couple of years started to come out in running so there are two or three companies who have produced power meters which measure your watts whilst running we have the stride foot pod so this is a little foot pod that attaches to your shoe you've also got the Garmin chest strap this is the heart rate monitor but you have to have the one with the little white man there that's the Garmin HRM when you pair that with your watch and you use the connect iq app for power you will get power through the Garmin HRM strap you can also use the Garmin running dynamics pod it's a little green pod that kind of fits on the back of your shorts look it up on Amazon I don't actually have one of running with power is actually very interesting and unique way to run it's different to heart rate and pace in that essentially it flattens out the hills particularly with pace for example when you're running up a hill your pace will undoubtedly decrease you will slow down going up the hill that makes it a little bit more difficult to maintain that average pace throughout the course of your run especially if there are lots of hills all over the place heart rate closer to power if you slow down you can keep maintaining that average heart rate throughout the entire run whether you're going up or down a hill but power is a little bit more accurate than heart rate at doing that all you have to do when running with power is keep to the same wattage throughout your run so for example yesterday I ran a 38 mile ultra and my goal was to try and maintain 230 watts for the entire run I didn't look at my heart rate really very much I didn't look at my pace very much I concentrated on looking at the wattage if you're using the stride foot pod or if you're using the Garmin chest strap or the running dynamics pod you will still need to go to the Garmin connect IQ store and download an app to enable you to use power with your watch if you've not used power before I do urge you to go and try it out you may still have a Garmin HRM strap lying around the house somewhere going download the app and check it out see what you think if you're a fan of foot pods I absolutely recommend the stride foot pod for both running on a treadmill and running outdoors it is the most accurate foot pod you can get a little bit pricey granted but for me I think worth the money absolutely spot on and you get really good power metrics with the stride so there we are those are three ways to use the various features on your watch pace heart rate and power to try and maintain even splits in any race that you do be at 5k all the way up to a marathon and ultra marathon finally bonus tip number four using feel the more often you run the more experienced you become as a runner the more you will get to understand how you feel when you're running and you can even some people are so good at it they can run at a certain pace so you tell them to run at six minutes per kilometer and they'll go and run at six minutes per kilometer because they know how it feels to run at that pace the other thing is a lot of people like to sometimes get rid of their watch put it in a drawer and just go and run it's called running naked it's a really interesting way to run because it teaches you not to rely on your watch but to rely on the way that your body feels to judge how fast you're running and how you feel when you're running running naked is a really good way to practice some skills when you're running maintaining a good body posture maintaining an even cadence and an even stride length throughout your run feeling your heart feeling when you are running too fast and your heart rate is going high feeling when you may be slacking off a bit running naked can teach you all those things and continuing to run regularly outdoors or on a treadmill will help you to understand how you run and that in itself can help you to run by feel without a watch without looking at any pacing or heart rate during a race so that's tip number four try running to feel and that is it I hope you've enjoyed my three possibly four tips for helping to maintain an even pace during your run if you've enjoyed this video please do give it a like subscribe to the youtube channel and if you've got any comments if you've got any questions if there's a way that you maintain even pace throughout your runs and I haven't mentioned it please do say so in the comment section down below my name's Steve and this has been full my run I hope to see you on the trails very soon take care bye bye


Yeah, I would just kick it right open real confident just to boot right through now I see a fire door propped open and I'll just hunt that wedge like as far as I can broken to Federal banks and skyscrapers and downtown New York, Chicago one in Puerto Rico was cool whenever I had long hair I would get I was like a clean version of Post Malone


This is Amit Dan of AmitDan.com. Today I'll have another episode of unboxing and review video and I'll be opening a compact shotgun mic for smartphone which is BOA BM3011. If this is your first time or a repeat visit, thank you for your support. On this channel, I'm always trying new and different ideas. If that is something you're interested in, please visit for more. If you're only interested in review videos, there will be links in the description box below. So I have been recording some live stream with my smartphone lately and what I noticed that the sound quality is really bad. So I was looking for a compact shotgun mic or any type of mic to attach to my smartphone to get better audio quality and after you know looking at lots of them, this is what I have decided with. So this is not a paid or affiliated review. There are no links, no nothing. I purchased this with my own money and actually I also have the RODE VideoMicro Pro but you know looks like it's going to be kind of overkill for a smartphone. So I decided on the one which is compact and it's easy to carry. So I'm just going to open up quickly and we're going to take a look what's inside and then I'm going to touch some test clips and we'll see like you know how bad or poor is the audio quality. So let's look at some of the specs right here. So here's the model number BM3011 and you can see that, let's bring this a little closer. Okay so this should, so here shotgun mic for smartphone camera, camcorder, compact, directional, condenser, microphone, higher signal to noise ratio, integrated shock mount. So there should be a shock mount and this is quarter inch socket included and 3.5 millimeter output. So here some of you know some more specs but I'm not going to go through over all of them but if you need to look at them definitely you can pause and you know just look at them later on. So let's start opening the box and let's see how fast I can open this. Okay so it was looks like it was not bad and I'm going to just take out what we have inside and here you can see that the box is empty so I'm just going to put it here. Okay so here we have a sticker, I don't see any use for that and here looks like we have a warranty card and warranty card. I'll just set it aside and then here we have a small you know brochure which is a good thing but I don't see any need to use that. Now just one thing to mention that this uses a battery and you have to put a battery and I don't see what size of battery it uses. I don't see any mention of it but we'll check and see if they included anything. So here looks like they have the you know TRS to TRS cable which is right here so you don't have to buy that. This can be you can actually buy this on Amazon.com it could be like you know sometimes $10 or could be $20 so they included that which is a good thing and then we have the audio output jack and this is to connect it to your camera and mainly this is connected to your smartphone and then let's put it here and then here we have the actual mic so this is really lightweight and this is not you know a bulky or big one so that's what I was looking for and even they touched a wind foam which is a good thing and I'm just going to quickly remove this and this is what it looks like so you can see that you know this is really a small and it's not you know too big so if I'm comparing with my smartphone you can see that you know it's a small size and it would match with the smartphone I didn't see like you know up to see more bulky so I'm just going to put it back and put it here and then here we have I'm not sure exactly what is this this it just looks like a product has been tested and qualified okay just to spend a certificate and then oh this is actually something additional and they use another wind screen which is a dead cat I didn't expect this one because I thought this is only they're going to give the foam wind protection but looks like they actually included another wind screen or wind protection which is right here so the accessories are pretty good you know nothing to complain about and what I'm going to do now we'll just you know go through the testing and everything and then I'll attach to this part of video and then I'll you know provide my opinion how good or bad it is hello this is the second part of the video so I have had a few good days to use this microphone Boa BY BM 3011 compact shotgun mic and I'd like to give you my opinion and I would like to again mention that this is a non-affiliated unbiased opinion and you're not going to get this type of reviews anywhere else because there are no affiliated links I didn't get money from anyone so you're going to get totally honest and unbiased opinion so the first thing you can notice that you know this is very cheap plastic and whenever you're changing the battery I kind of like you know shows and it's a bit scary for example if I just take this out and try to change the battery then you can see that you know it's kind of very shaky and it's not like you know even firm and you're gonna be scared to change the battery because it feels like that you know it's going to break anytime but you know fortunately it didn't break when I was changing the battery but that's a very like you know bad quality battery compartment and then the other problem I had is that whenever I was recording the audio from this to my smartphone then there was a noise and that noise actually was not consistent it was not there all the time but there was a like you know clicking noise once in a while so I was not sure why it was making that noise whether it was from a strong wind or it was just the signal you know interference with the cell phone but there's that there's the noise there but you know it doesn't appear all the time so another thing is that they gave to WinMuff so one is here and one is here and the designing is so poor that this one even doesn't fit in here so for example if you just like you know try to put it in here then you're going to see that this is kind of you know just comes off and if you have a bit wind then it doesn't even stay on it and then it just like you know kind of shakes and makes noise so that's another like you know very poor designing of the product and then in terms of the sound quality I was not too happy about the sound quality but I'm going to like you know let you judge by yourself so what I'll do I'll record through this mic on my cell phone and then I'll just record without the mic on my cell phone then you can hear and compare and then I'm going to attach another cell phone or another video using this mic so there you can hear like you know how it sounds outdoor so in terms of everything I'm not happy with the product and this is about $40 Canadian a little bit more or less but I believe that you know this shouldn't be even that much because of the quality and everything so I regret you know buying this but good thing that you know I bought it and I'm because of my review if you're looking to buy this definitely I think you better think it more about buying this because you may not be happy after all at the end due to the like you know product designing and the quality of the sound so I'm going to let you hear the audio and on this channel there are more reviews and all of them are non-affiliated and unbiased and thank you for watching there will be more videos coming up so I'll see you shortly thank you hello hello audio testing 123 1 2 3 through my phone recorder this is a test this is a test hello hello audio testing through the buah shotgun mic this is a test this is a test one two three hello hello audio testing through the buah mic this is a test this is a test one two three so what you're listening right now is through the mic and you know you can compare later how it sounds comparing to the smartphones on mic and you know you can judge it by yourself didn't use the windmuff because we are inside home and you know if you just wanted to see how it sounds like with the windmuff then let's audio testing via boar shotgun mic through the windmuff hello hello this is a test this is a test audio testing with the boar shotgun audio testing with the boar mic the windscreen is on hello hello this is a test this is a test so I'm going to just put you know this one right now the foamy and let's try again audio testing via boar shotgun mic the foamy or foamy windscreen is on hello hello this is a test this is a test one two three one two three thank you


Good morning everyone, it is a 4th for Thai time, it's 1.30 in the morning, okay? So I have the opportunity to talk to you about what we have achieved for the last 10 years and look at this girl, which she has a special type of pigtail, double helix. So after everyone, we have the industrial evolution, not revolution, okay? And then we have the machine, we place manpower and the animal power. So we have a lot of grain and meat. So our skyrocket of human population is now rising. We have 1 billion now every 12 years. So in our country, we believe, and like in the other countries, believe that the genomic evolution should be part of the maintain the mankind for feed and treat, okay? Particularly the micro plant animals and humans. This is the major event in Thai genome project, start from 1997. We have the Thai Genomic Roadmap in 1998. We have the first call of bifematic teaching in university in 1999. We have the medical molecular biology, especially mostly in the university hospital. And by this one, we prove to the public that, particularly for the HIV, we do a lot of the medication, CD4, water load and HV genotype drug resistance, as say. And now in the past, we have to pay about 5 billion, 5 billion Thai baht per year for taking care of HIV. We have about 1 million people who are infected with the HIV, but now we have only 5,000 new cases. Now we're getting to zero and we're working well. That's why this one, like we convince the public and also the government that somehow we need to invest to pay less in the future. And for the Bacteria Genome, 1999, we have Bucary Suburbaniai sequence. And for 2002, we have the Wright Genome Project. And now we have many crops that tolerate the global warming effect in Thailand. 2002, we have what we call Thai SNP. We collaborate with the French government to sequence some certain genes and have our variant compared to other. In 2005, after the APEC meeting, 2003, we have what we call the Pharmacogenome Project. And then we have the second phase of the Thai SNP, sorry, we call the Thai Pat agent SNP by comparing the SNP, Thai SNP, with the Southeast Asian country, 2011. We have the complete genome sequence of the Thai male. 2013, we think that we estimate what we call the Medical Genomic Center. It is a small one. We like a prototype for the government to implement throughout the country. In 2014 this year, I think that we are going toward what we call democratization of the sequencing, because everyone nearly has the opportunity to have their own part of the genome sequence. And now the price should be dropped down if we can work out with the MSIME instead of doing an exome 408 coverage, if we can do at five coverage when more can sequence. So let's talk about the pharmacogenomics. Because in the past, the government would like Thailand to leapfrog strategy, meaning to be upfront in the Thailand life sign innovation. So after the APEC meeting, we have the conclusion that Thailand should have the organization called T-SEL, Thailand Center for Life Signs. T-SEL supports the generic medicine, and the first one that they support for the last six years is pharmacogenomics. Everything that come out from that pharmacogenomics, the universal head cat coverage scheme in Thailand will be made use of that. We have a very nice, the UC system is quite different from other countries, meaning that they're nearly, most of our population is covered by the UC. And you can go to the hospital, and most of the medical expedition could be taken care of. And for the pharmacogenomics, it's now being accepted by the public and the government because we are developing countries, surprisingly, because the choice of the selection of medication is low. So we do not have much medication to choose. That's why even they have the psoriasis effect, somehow we need to have the test first, and then we can select that, okay, the 80% still can use that medication. 20% should be replaced by maybe more expensive drug. We have the organization we call Hi-Tab, and this is an independent body that we will study to call it FICTIB NEST. Everything that we've proved by this organization, the UC will follow. And now, within a 20-year time, now we can say that in Thailand, the genetic testing in humans is the amount of technology of interest by Thai public and the government. We have to handle, probably I have to go to the TV station many, many times to make sure that we have the right attitude toward the genetic testing because we need to handle that in the past on the GMO, and the GMO would now become really bad work in Thai. If you mention about GMO, then you never get the funding. And we have the collaborator. I work in the university hospital with the cross-leaf monitor and join hand with the Thai Ministry of Public Health. That is a recommendation, so we're sitting over there. And also we have the also collaboration with the Lincoln CGM. They are very nice, starting from Professor Nakamura, Jessica Nakamura, and to Professor Kubo. They also be nice to us. We do a lot of the HIV typing, GWAS, and the sequence, nearly 3,000 cases of the first type of adverse reaction. And we just realized recently that our country, particularly in Southeast Asia, we are more or less like a hotspot. You can see that from the HIV aid, mostly the adverse reaction, Thailand and Indonesia and Southeast Asia, it's more or less like a hotspot to rate one. More than 20%, we have the psoriasis effect if you're taking that kind of medication. That's why I tell you that somehow we have to manage all of those medications. This is also for aloe perinone or red. For the Neuropean, also orange. And for Lipotysphal 5D40, and we also have a lot of people suffer. And the Bacovia. We are talking about the serious like Stephen Jones syndrome in 10. And this is the list of the government from the Thai FDA. You can see that among 10 lists, the first list, because of our project and with the kind of support from the Likin, we now sort of have a marker of nearly all of these medications. And you can consider that this is all the very old medications but we have to use. We still have to use it. We have to test it first and then you follow that if you are quite free from the psoriasis effect. We are doing a lot of things like GWAS for the very huge HIV critical trial about the 2,000 people if you're infected. All the marker and everything. And then we join hand with the Rican Genesis. These are the companies spun off from the Rican to come up with, they invent the molecular-poor care device and then with the marker that we found, we somehow now have the Likin chip that can use only one drop of the blood and you can have the data, I mean the report, print it out for the clinician. We then come up with the recommendation and guidelines and everything. And also, the best of all is the UC scheme well adopted of a finding. You can see that we have many awards for the innovation and the public is really going to have accept this kind of genetic testing. And the pricing is lower. We can do maybe 10 clicks from information about 30 U.S. dollars. And this is all the recommendation that happened. And this is what the UC system adopted in Thailand. Now everyone can do the campanus spin and have the test at first. Unfortunately, this morning it just realized the HIV-15 COO instead of only for the campanus spin is also for antiretroviral drug as well. That is like healing two birds with one stone. Fortunately, we have the data published first and then we tell you what kind of antiretroviral drug. And we have the organization and for the pharmacogenomic, we have the pharmacogenomic card now for everyone. And then when they go to the clinician we have the pharmacogenomic card. Either the doctor is quite interested in anything they call a SPAC. And this is what we have in the... We have the C-farm solution. And you can see who is there. And then he is in between the taller one. And he has an idea that you should modify your natural drug list according to the genomics and we adopt that kind of idea and working out very fast for that. And we have like a meeting, 2013 and 2014. And we do the sequence and we realize that Thailand is quite different from even our close friends like Kasein, a Chinese, a Chinese in Korea. Even though they're really willing to give us the information, we cannot. So we have to have our own sequence. And the pricing is going down. We have to go fast. It is like a role model for Thailand. For the Ramartibli Hospital, we perform their genotyping. This is our facility. We have everything, a little bit of itch. Time is out. And then this is what we are currently doing. You can read it by yourself. And you can read it by yourself. Sorry. We do everything. And the people now, it's quite fascinating that all of the clinicians in the past, the last six years, when they said, we serve without full of commercial genomics, they said no. But now everyone volunteer. It is quite different from now. And they do it for inspiration instead of the motivation. And then the last one, here's the summary. One, our capacity of genomic medicine is small for countryside Thailand. We need training and capacity of building. Majority mostly for the genetic counseling and bioinformatics. And we also provide with a unique genetic diversity I already told you. And universal healthcare coverage will be ready in function. Any technology that proved to be cost effective can be considered into UC as well. Very easily. Pharmacogenomics study is unique that we have direct access to Thai FDA. It's very good. And also the Thai MOPH. Neonatal screening program, I didn't tell you much, thank you. Mark Williams, Geisinger. I was really impressed by the list of the Stevens-Johnson syndrome and TENS. I think that you have a lot more information than the rest of us have relating to potential predisposing genomic markers. Are all of those predisposing factors in the HLA region or are there other genes that have been identified that are playing a role in this particular type of cutaneous reaction? And are you planning or have you published the genomic information relating to that table? Yes. We have many publications on that about 20. And we are willing to share the data with everyone in this room. Thank you. I wanted to ask you about the pharmacogenetics card that you showed us. It went by fast, so I may have misunderstood because everybody have or is it anticipated that every tie will have one of these cards with a full pharmacogenetic profile on it? And if so, who's actually paying for that program? At first, I like to impress you all that we have the pharmacogenetic card, but actually it's just one hospital. Like a pilot project somehow and all written because in the tie ID only but globe is not enough. And the who pay for that, now the government pay for that. The people who enroll in the pharmacogenetic card. So this is a pilot project that will demonstrate the value of that particular program and if it shows that there is value it will be expanded to a TV channel. Every time that we put everything on the TV 65 million we will see and then it will come right away. Once the rheumatibility have that any hospital need to have that too. Sort of like a competition I don't know. So it rather try to convince government maybe somehow show it in the public and the public will go back to the government much easier. The card is like what you, when we do the HRA typing they all have the HRA whatever you have and then what you have a great potential to have the adverse reaction. Among the tie among the top 10 mostly. So it's just for students? First it's for students right now.