time: 01:30, feeling: great, effort: 4/5
Not a lot of dancing because I was DJing. But I danced with enthusiasm.
dancing
Edit: Today, the 24th, I feel really stiff and sore, but in a good way. Yoga + dancing + some cycling = yowzers. I might actually be an adrenaline junky. I did say I’d unload my foot, and I have. Yoga did stretch it a bit, and that might be a problem – we’ll see.
fitness: cycling for fun
distance: 18.47 km, time: 00:55, pace: 20.1km/h, 624 calories, feeling: good, effort: 3/5
I needed to do some sort of aerobic exercise, but my sore foot couldn’t take a run. So I did a quick ride down to the water and back. I tried to ride quickly so my heart rate stayed up, but it’s hard to ride fast along that route as there are so many walkers. But it was really good to get out.
Sore foot was a little sore at first, my achey knee is a little warm, but there was none of the bad pain in my right shin and foot that I have while running. And when I got home I was a lot less tighter in the hammies than I am after running.
sunny, windy, cycling
usability evaluation: hooman
Design Item 7: hoomans.
This item will be evaluated for usability using heuristics inspired by (but not elucidated in) lecture discussions of Chignell and Valdez. As I have already discussed, these heuristics are developed by my use of van Welie et al.
As per previous usability evaluations, I take myself as the user group evaluating the item. As Nielsen and Molich argue, usability evaluation can only be truly effective with the use of a series of evaluators with different needs and interests. This particular evaluation, then, is limited as a tool for assessing the usability of this item for a broad pool of users. It is, however, very helpful in assessing the usability of the hooman for one particular user and provides a beginning point for ongoing discussion and evaluation of a series of usability heuristics.
The hooman comes in two key types – male and female – yet there are variations and combinations of these types. For this project I will assess the hooman of the conventionally ‘female’ physical sex, as that is the type I have most experience with and use most often. I will specify further, and evaluate the urban-dwelling, middle class, 35-year old, Anglo-celtic, female hooman. Sexual preference and education are key factors, and though they may be investigated in further research, the scope of this project is such that these cannot be explored here. From this point I will refer to the item as ‘hooman’, rather than ‘female hooman’, though this is not to suggest that all hoomans are interchangeable: each particular item has its own individual features and usability issues.
usefulness
The hooman body is a particularly useful item. Even with some minor damage, this item is both practical and aesthetically pleasing. The hooman can be used for a range of domestic and professional tasks, and I have not yet found the limit of its usefulness. It is particularly useful for physical activities, ranging from intensive physical exercise to creative work, but also lends itself to quiet, sustained projects which do not require any physical movement at all.
effectiveness
The hooman is an effective tool for both complex, long-term projects, and short, simple tasks. The small digits on the upper limbs are both flexible and highly sensitive and can serve as useful extensions of the high-powered internal operating system. Though the item is currently less effective for long-distance, high-powered locomotion, skilled users with the ability to refine and develop the item for this particular use would no doubt have more success than I.
learnability
The hooman is a particularly learnable item. Learning to use the hooman is both satisfying and expedient, though more complex tasks require more sustained learning periods. Though there is no help function or documentation accompanying this particular hooman, the aesthetically pleasing appearance of the item teamed with the enjoyable operating environment encourage experiential learning and skill development through use.
likability
As I have noted already, likability is highly subjective, and in part determined by the context within which an item is used. Despite this point, the hooman could have very broad appeal for a range of users. Its high learnability, combined with its aesthetically pleasing appearance (which is likable in large part for its adaptability and mutability) and extensive usefulness make it a flexible, poweful tool for most users.
Chignell, M. & Valdez, J. 1992, ‘Methods for Assessing the Usage and Usability of Documentation’, Third Conference on Quality in Documentation, at the Centre for Professional Writing, Waterloo, Ontario Canada, pp. 5-27.
Nielsen, J & Molich, R, 1990, ‘Heuristic evaluation of user interfaces’, in CHI ’90 Proceedings, Seattle, WA, pp. 249-256.
van Welie, M., van der Veer, G.C. & Eliëns, A. 1999, ‘Breaking down Usability’, INTERACT ’99, Edinburgh, Scotland, 30th August – 3rd September 1999, http://www.welie.com/papers/Interact99.pdf
fitness: time to unload
Well, I recovered from the sore knee, but I’m still getting nasty pain in my right shin and in my right foot in the old injury. The shin feels like shin splints, which I had trouble with when I was into charleston hardcore. At this point, I need to rest and unload, and then start again. I’m thinking I might stay off running for a while, as it’s the impact which hurts. Instead, I’ll try to do some proper, regular walking so I can stay a bit fit, at least. I’m tempted to cycle in the mornings, but the roads are crazy busy when I usually run (about 7.30) and cycling in peak hour traffic is not fun. There are the bike paths along the canal and water front, though, so I should think about that. At this point, though, I’m very disappointed, but I’m also quite worried about my old foot injury. Recovering from that took a very long time. But I know that I have to be patient and just let it heal.
At any rate, this week I ran on Monday, and I won’t run again for a while. I am DJing on Friday, so there’s the possibility of dancing, but I’ll try _not_ to dance. Yeah, right. And I’d like to do a long walk on the weekend, which might be a bit much. We’ll see.
I do love running, though, and I think that the high impact + speed of running requires good core strength and stability, and that’s the one thing I really like. It’s super useful for dancing, and makes dancing so much more fun. I was also beginning to see the benefits of running on my latissimus dorsi, which is one of those muscles partner dancers obsess about, because it’s very useful for helping you connect your arm to your hips/centre. I like figuring out how these things work when your body is in motion. I like the way movement forces you to multitask: not fall over and figure out how your body works.
The challenge for me is always to stay relaxed in the muscles that aren’t working (alert but not alarmed), while also being able to activate and use the busy muscles just enough to do the job. I am continually fighting to release tension in my upper body (especially my right shoulder – a side effect of bung foot and a lifetime of hardcore writing). The best way of doing this (usually) is to stabilise my core. If hips are stable, then my upper body doesn’t need to overcompensate to stop me falling over. Running has helped me isolate these two parts (which are of course actually far more complicated interconnected groups of muscles and bones and so on) and begin to get stronger in the core. I have less curve in my lower back, which is partly because my pelvis is less tilty, which is because various muscles and things in the front of my torso are more active, ‘pulling’ it into place. This in turn frees up muscles (like my lower back) and lets them relax.
The nicest effect has been having the chance to loosen up my shoulders, which then lets me feel how my lats are working. It’s very nice and very interesting. My one concern is that stopping running will stall my progress. But the good thing about having a body, is that you have it for your whole life, so you never need stop learning about these things. And learning how to use them.
Once again, I’m surprised by how much of my life involves fitness and exercise. We have no car, so walking to the train and bus is important, and I do all my errands by bike. We like going on bike rides with our friends, we like walks, and we like dancing. We’re also up for anything fun that involves exercise – games, frisbee, etc – fun stuff that gets your heart rate up. I guess that once you get a minimum level of fitness, your body becomes the perfect medium for fun. :D
(photo is from the wikipedia page linked above)
E210k: wk4, run1
distance: 6.16 km, time: 00:45, pace: 07:18, calories: 584, effort: 4/5, feeling: ok
I’ve decided to stop pushing my bad foot with the Bridge to 10k program as it was leaving me really really sore. So I started at week 4 of the Ease into 10k, which is essentially starting 2 weeks before the B210k begins. So I did 4 x 8 min runs + 3x1min rests and 10 min warm up and down. This is heaps gentler than the 3 x 15min blocks I was doing.
I’m still very tight in the calves (a side effect of bad foot) and had to use my 1min intervals to streeeeeetch. New shoes are wonderful but a little snug across the toes, so I also had to stop to adjust them during the 1min intervals.
But, overall, it was a nice run. And I made better time over this distance than I have done during the C25k. I think. :D
humid, sunny
Edit: My knees hurt a _lot_, so I think I’m going to have to take a serious break from running for a while to get over the impact of the longer B210k runs. I wish I’d followed my initial instinct and gone with the easier runs at first. Oh well. But the pain is quite debilitating – I’ve got very sore knees, and I’ve had trouble with pains in my shins (like shin splints, but actually almost certainly related to my bung foot) and begun to get some ache in my sore foot.
So it’s time to ease off. This is quite demoralising. I’m addicted to running, mostly for the way it improves me mood, and makes it easier to manage stress and anxiety. I am going to need to find some sort of exercise substitute so I can keep my fitness and mood up. Cycling, unfortunately, is terrible for my sore knees. Dancing isn’t much good either.
fitness: social dancing
time: 02:30, feeling: good, effort: 4/5
Fast tempos, lots of solo and lindy hop, lots of sweating and super fun. I LOVE having better fitness and control from running.
But it left me quite sore the next day – the B210K runs are really taking their toll on my joints. I think I’ll ease it off next week.
hot
amazing
Nadia Gric’s photos from the Harlem dance fest in … Lithuania? … are AMAZING. I found them via faceplant, but you can see them on picasaweb. Do make sure you look through the stuff from other days of the festival. No one gives fabulous venues like those European countries.
I also really really really like this pic.
B210k: wk2, run2
distance: 7.86 km, time: 00:57, pace: 07:15, calories: 740, effort: 5/5
Slow runner is sloooooow.
sunny
kids and kultcha
I’m trying to keep track of interesting links.
First, ProgDinns have another great post up. This one’s about kids and food and kids as critics.
This post led me to the Mammalian diving reflex site. That’s where I read about the kids reviewing stuff at the festival, giving adults hair cuts and going to restaurants. I also read the stuff about the experts on aging.
Then I read the article about the kids doing the reviews and it was great.
Then I read the eat the street mowbray heights blog and then I read the eat the street toronto blog.
And finally I read the Childrens’ Choice Awards blog.
All of these things are just great.
gingerbread noms
This is a recipe I’ve used lots of times. I’ve tried the 2 Fat Ladies one, but this one is better. It’s from Vogue Entertaining Aug/Sep 1996. It’s from a special they did on ‘country cakes’, and every cake I’ve made from that collection has been really really good. I’m not very good at cakes, but this one is heavy and solid and is difficult to ruin.
Gingerbread
250g butter
1 cup sugar (I use a soft brown sugar)
1 cup treacle
2 eggs, beaten
1 cup milk
2 tsp bicarb soda
3 cups plain flour
1 tsp ground ginger (I replace this with fresh grated fresh ginger. In fact, I think the fresh ginger is the most important part. I use the youngest ginger I can find, and grate a heap of it – 2.5 big tablespoons. The amount you use should depend on the ginger’s freshness and age and your own taste. I like the cake really gingery, but not everyone does. Also, you might like to be careful about how finely you grate it. I like chunks of ginger, but it’s not for everyone)
1 tsp ground cinnamon
1 tsp ground nutmeg (as per usual, grate it freshly yourself and the difference will be amazing)
I also add 1/2 tsp ground cloves, 1/2 tsp ground mace, but these are quite aromatic and not really to everyone’s taste
Butter and flour the sides of a 23cm square cake tin and line the base with baking powder (this is a big cake, so I use my larger loaf tin). Preheat the oven to 180*C
Melt the butter in a saucepan with the sugar and treacle and set aside to cool.
Beat the eggs and milk together in a bowl and add the bicarb of soda, which has been dissolved in a little warm water.
Pour the egg mixture into the cooled treacle mixture. Sift the flour, ginger, cinnamon and nutmeg (and other spices – but perhaps don’t sift the grated ginger, just add it) together in a large bowl.
Make a well in the centre and pour in the egg mixture.
Mix well with a wooden spoon (I usually use the electric mixer here as I always find it hard to get the lumps out otherwise. But beating can make the cake a bit too light and fluffy, and while it settles a bit as it gets older, the fluffiness doesn’t really suit the cake).
Pour the mixture into the prepared tin and bake on the centre shelf of the oven for 45 minutes or until a skewer inserted into the centre of the cake comes out clean.
Remove from the oven, let stand for 1 to 2 minutes and turn the cake out onto a wire rack to cool.
The recipe says to serve it with whipped cream. But I like it spread with butter. It gets better if you leave it in a sealed container (or tied plastic bag) as the outside softens and gets stickier.