The Lost Art of Running

I finished this book yesterday. After climbing, the sport I most enjoy is running. I am not a great runner and I am going by seasons but still there are few things better that a good run (with a good sweat) to feel you alive!

Due to injuries and time (I can’t have it all) I haven’t run as much as I would like but now with more daylight, I want to start doing it again and rest a bit of the bike.

This book is a bit of motivation and improvement. Mainly to run better without getting injured and coping with current ones.

The main idea is the body to move fluently as it was done in the past before we became office / chair-addicted. So it is not just a mechanic system of muscles, tendons, bones, etc. The missing element is the fascia (info1)

So taking that point of view, running takes a different approach. The author uses plenty of examples for natural African runners to ultra runners.

The summary is:

  • Foot Placement: Dont be afraid to using the whole foot. Thing of the tripod position
  • Cadence: around 175-180
  • Stride length: The key is to “cycle”.
  • Posture: Stand tall!
  • The head: look at the horizon, not down!
  • Arms: coordination with body
  • Natural lean: I think this is connected to the posture
  • Breathing: control it for not over-breathing
  • Mind: Some of the points above, need our mind to be conscious to make them happen and as well to remind us we are doing well. And this is very important for ultra races.

So, in my next runs, I will try to put in practice some of these points!

apt-key deprecation

While updating Debian, I have seen this warning in the last days:

Fetched 11.4 kB in 3s (3,605 B/s)
W: Key is stored in legacy trusted.gpg keyring (/etc/apt/trusted.gpg), see the DEPRECATION section in apt-key(8) for details.
W: Key is stored in legacy trusted.gpg keyring (/etc/apt/trusted.gpg), see the DEPRECATION section in apt-key(8) for details.

I did read the apt-key manual but I wasn’t very clear how to proceed. So I searched for a bit and found this article. And it was exactly what I needed.

$ sudo apt-key list
Warning: apt-key is deprecated. Manage keyring files in trusted.gpg.d instead (see apt-key(8)).
pub   rsa4096 2014-03-05 [SC]
      A401 FF99 368F A1F9 8152  DE75 5C80 8C2B 6555 8117
uid           [ unknown] Christian Marillat <>
uid           [ unknown] Christian Marillat <>
uid           [ unknown] Christian Marillat <marillat@deb-multimedia>
uid           [ unknown] Christian Marillat <>
sub   rsa4096 2014-03-05 [E]

pub   rsa2048 2009-09-04 [SC] [expires: 2024-11-17]
      A3C4 F0F9 79CA A22C DBA8  F512 EE8C BC9E 886D DD89
uid           [ unknown] archive signing key
sub   rsa2048 2009-09-04 [S] [expires: 2022-06-11]

Export the keys:

$ sudo apt-key export 65558117 | sudo gpg --dearmour -o /usr/share/keyrings/repo-debian-multimedia-testing.gpg 
Warning: apt-key is deprecated. Manage keyring files in trusted.gpg.d instead (see apt-key(8)).
$ sudo apt-key export 886DDD89 | sudo gpg --dearmour -o /usr/share/keyrings/repo-torproject-testing.gpg 
Warning: apt-key is deprecated. Manage keyring files in trusted.gpg.d instead (see apt-key(8)).

BTW, something I keep forgetting is what part of the pub key I needed. It is the last 8 digits (that you can see in the output of apt-key list). And that was mentioned in the article but I didnt pay attention…

Now update “/etc/apt/sources.list” adding “signed-by=/path to file created above” for each repo:

###Debian Multimedia
deb [arch=amd64 signed-by=/usr/share/keyrings/repo-debian-multimedia-testing.gpg] testing main non-free

deb [arch=amd64 signed-by=/usr/share/keyrings/repo-torproject-testing.gpg] testing main

Update and see if warning is gone:

# aptitude update 
Hit testing-security InRelease
Hit testing InRelease                                                         
Ign  InRelease
Ign  Release
Hit testing InRelease
Hit stable InRelease                                                                                       
Hit cloud-sdk InRelease        
Hit testing InRelease
Get: 1  Packages
Ign  Translation-en_GB
Ign  Translation-en
Ign  Contents (deb)
Ign  Contents (deb)
Fetched 11.4 kB in 3s (3,650 B/s)

All good

And clean-up before finishing:

$ sudo apt-key del 65558117
Warning: apt-key is deprecated. Manage keyring files in trusted.gpg.d instead (see apt-key(8)).
$ sudo apt-key del 886DDD89
Warning: apt-key is deprecated. Manage keyring files in trusted.gpg.d instead (see apt-key(8)).


I finished this book this week. I have been climbing for a while and I really love it. But as well, for several years I think I am not improving. I dont make a living with climbing but I want to try more difficult routes and challenge myself.

So I decided I was going to start to try different things to get stronger and climb harder. First of all, early this year, after watching this video, I decided to put in use my beastmaker board that was gathering dust…

It took me a weekend of DIY for completing it…. But has been worth it. Although I haven’t managed to get an schedule to do it twice a day. I do it on weekends morning and some non-climbing weekdays. I think I feel some improvement though.

Later on, I started to do weighted pull-ups as recommended by a fellow climber from the gym. This was the excuse to buy a harness after soooo many years! 🙂

Since last year, I had a finger injury so that kept me out of proper climbing for several months but I discovered endurance. I was only able to make easy routes and put low stress in my finger so with time I managed an expected endurance. So I was happy with that and I am trying to get an endurance session each week (if my skin agrees with that).

As well, I had watched this video several times and it helped too.

In the last couple of months I started to get back to the normal climbing checking how my finger was feeling. So I decided to keep adding things. And the book has clarified many things. I really need to improve my finger strength. Something I have ignored as I always thought it was too much for me and it was easy to get injured.

Prioritise fingers and flexibility. Work in your “core”

Do high-intensity strength training when you are fresh and well rested.

Finger strength takes time, it is a slow process, dont rush it. And dont get injured!

Important is to warm-up and stretch. So this is always do so I am happy I have it in my routine.

The book gives a lot examples (and have very nice pictures) for exercises.

So I need to try things and build my training plan. And very likely get back to the book to refresh things.

Venice – Padova

Venice was one place I wanted to visit for some time. But I always wanted to avoid the peak season with too many people. So this weekend was ideal, already warm weather and not yet too crowed.

From one side, I had low expectations (typical mental self-defence) but I really enjoyed.

I travelled superlight and every mornig, I left my stay with debit card, some cash, phone, keys and mask. No backpack, guide, etc. I felt super comfy and “light”. And the best part was walking without a direction once I visited the places I wanted.

My favourite place was Saint Mark’s Basilica. I got my pre-booked ticket and attend side in the first slot. Totally worth it. I am not in expert in Art, Architecture, etc but I really like this type of building, I feel they are the TV/Internet/Mobile phones of those days. The architecture is so different from what I expected. I could feel similarities to Hagia Sofia and not very Renaissance. Strong Bizantinian influence. With touches of Romanesque. The mosaics are amazing. A lot of pan d’or and the initial characteristics of Renaissance and moving away from the Middle Age style.

I visited the Doge’s Palace, Scuola Grande di San Rocco and Santa Maria Gloriosa dei Frari. All of them stunning.

As a geek of Indiana Jones, I wanted to visit one of the places from “Last Crusade”, it was the church of San Barnabas. I didnt enter it, they was an exhibition and just sat around, enjoying the sun. And another of my goals were to visit some bakeries, I found just one by the church, it didnt have good references but I was curious and I got inside trying to find something interesting…. and by luck, I did:

To be honest, I didnt catch the name of this sweet but thanks to the recipe and some internet search, I found out this is “Pinza Veneta”. I must try this recipe soon!!!

The ingredients are simple- white flour, yellow flour, yeast, sugar, and eggs are mixed together. Candied fruits, dried figs, raisins, and fennel seeds are added too.

Another thing that really surprised me, it was seeing kids playing football, running, skating, etc in the squares!!!! No complaints from anybody, no signs of anything forbidden (like where I live) I was so mesmerized….. I wanted to play so badly…. but my legs were destroyed of walking and likely would look like be very weird….

As well, I tried a local biscuit “Bussolai”. It was a big and simple biscuit. And tasty, I dont need anything fancy. Perfect with a thick hot chocolate or cold milk.

Other things that caught my eye:

Actually that Palazzo looked abandoned but there was something in the ground floor.


and this one made my laugh for a bit (well, more than that, I am still laughing)

As I didnt want to spend all my time in Venice, I decided to pay a visit to Padova. There are many places close to Venice worth a visit (trains are quick and cheap) and in Padova just wanted to visit the Scrovegni Chapel but I failed because I didnt book my ticket the day before…. and the Padova University where Galileo taught for several years. It was interesting to learn about the history of the University from the origin of the main building, the podium of Galileo, the anatomy theatre and the first woman to graduate from University, Elena Cornaro.

As well, I wanted to visit the Saint Anthony’s Basilica. It was bigger than expected and it was quite busy (it was Sunday). I couldnt take pictures inside but I was really surprised by the frescos (mainly in the “bottom” of the basilica) and the remains of the saint. It was quite different from Saint Mark’s.

Something that surprised me, there was a big Sri Lanka community that day. I guess it is related to this.

As well, I wanted to try some local sweets and this blog was in two words a-mazing! I went to the Pasticceria Europa that wasn’t too far from the center and I tried a hot chocolate and two local sweets. The first one was a rice custard cake and the other I couldnt identify.

I walked through the historic center and it was nice stroll.

Scout Mindset

I finished this ebook yesterday. Somehow I had some ebooks to read and they are kind of connected. This one is related to mindsets and relates to this book a read some time ago.

The goal is to have a “scout” mindset that a “soldier” mindset. A scout mindset is the one that see the world as it is, learns from mistakes, it is not biased (something quite difficult) and is flexible. The soldier one doesnt accept what it sees and try to rationalize its believe and mistakes. It relates to the concept of think fast, slow, where your take most of the decisions quickly and without much digging, something critical some thousands years ago . This doesnt really work nowadays for us. In general, we want a quick benefit although long-term is not the best.

The book gives many example of biases / soldier mindset, like Dreyfus affair, political views, feminism view, breast feeding, etc. And how the “experts” predictions are so bad.

Part of developing a scout mindset starts with the self-awareness, that is noticing your (many types) of bias that may change depending of the situation. Other steps are motivating without self-deception, influencing without overconfidence and be able to change your mind.

The last part of the book relates to identities that can make as “soldiers” and so missing opportunities so see other opinions more clearly.

In general, interesting book. And as usual, the goal is to take things and put them in practice.

One thing that I struggle with ebooks is the highlights and notes. In a normal book, I can highlight something and make a small note at the end of the book so I can get a “quick summary” of what I find interesting.

Rustic Bread

Bread is my favourite food and with water, I could live anywhere. I mainly bake sourdough with rye flour based starter. And never managed to get big open crumbs although I have watched many videos, I stick with the recipe I learned.

This weekend I decided to try a recipe for a loaf that looked easy to get open crumbs. I am not sure if it is really rustic but it liked the video and it was easy to follow.


  • 500gr strong flour (13% protein)
  • 400gr water
  • 3gr dry yeast
  • 7gr salt


  • In a bowl with the flour, make a well in the middle and add the water.
  • Add the yeast to the water and mix. Then mix everything for a bit
  • Add the salt and keep mixing until everything is fully combined.
  • Let it rest for 1h. Cover it with a shower cap and towel.
  • Fold the dough from the corners several times. Wet your hand with water so the dough doesnt stick too much. Let it rest for another 1h.
  • Pre-heat oven at 250C
  • This is the “difficult” part. In your work surface add flour, and pour your dough over it. Spread the dough in a rectangle. From the top side, start “wrapping” the dough. Then wrap the dough from one side until you have kind of a small square.
  • Flat a bit the dough, and wrap it again starting from the top seam. Then again, fold it from one side. With your hand try to give a rounded form to the dough.
  • Move the dough to a lightly floured tray with baking paper. Rest for 15 minutes
  • Again, flour your surface, pour the dough, form a square and then fold again starting from the top seam. Pinch the sides and main seam to it looks “locked”.
  • Move to the tray again and rest for 5 minutes.
  • Score your dough with a razor
  • Bake for 20 minutes at 250C and 30 minutes at 220C (or as much brown you want)
  • Let it cool down and enjoy!

Unfortunately, the open crumb wasnt as good as in the video so a bit disappointed. So not really sure what I did wrong. At some point I will try again.

Taste wise, it is different from my sourdough loaf. I think I should have left it in the oven a bit longer.

In general it is a good bread, if one day I forgot to have my sourdough ready, I can have a fresh baked loaf in around 3h.

Upside of Stress

Somehow, just by chance, I feel the last three books I have read are connected. And this last one, has been a real slap in my face. And deserved.

In the last years, I have complained about stress at work, dissatisfaction, etc. And questions about what’s my goal in life. What I am really doing apart from working (and climbing and reading and cooking). As well, this is connected to my breakup.

I have changed job twice, and still in the same situation to be honest. I knew the problems wasn’t the job. It was me. It was my expectations. But still stuck.

I have read a lot about Stoicism, Buddhism, meditation, etc. And I really believe on those philosophies as the ground stones of my moral.

But I didn’t lead by example. That is the best piece of advice that my first manager in UK (and the person who gave me the chance to work here) told me and have always try to live by.

The book reminded me the worse experiences of my life: dead, heartbreaks, letdowns, etc. But then reminded me of the growth I experimented after that. I forgot those futsal games that were so intense, those kumites with people much more stronger than me, those difficult exams, competitions, races. I forgot the satisfaction of giving all, the learning, the challenge, the growth from defeat and failures. Growth.

And I know, without that stress, I wouldn’t have improved. So, I have been making things worse trying to escape it.

As the book says, pain is part of life, one way or the other, so you’r better off to deal with it face on because there are too many things out of our control. But we are in control of the most important one, ourselves.

So at the end, it is all about your mindset. The worse moments can bring the best of you. Because you are not alone there.

And this is a new habit I want back to the core of my moral. And think it is already working. For the last weeks I have been struggling with an injure and I knew my feelings about work were not helping. This week, I was nearly alone most of the week dealing with the major projects. Normally I would be very stressed. But I tried to think as challenges. Maybe the week was quieter than normal but I felt better at work and in my body.

I want to see if these are just words or a real shift. More challenging times will come (for sure).

youtube-dl extract specific audio portion

I was watching a concert and I wanted to take just the audio of a song, no video. I knew you could download the full audio from videos pretty easily with youtube-dl but now just wanted an specific portion. Thanks to these links (link1 and link2) I managed to get what I wanted:

$ youtube-dl --youtube-skip-dash-manifest -g "VIDEO_URL"

# copy the second url (audio) from the above command output

$ audio_url="AUDIO_URL_FROM_ABOVE"

$ ffmpeg -i "$audio_url" -ss 00:00:30 -t 00:05:20.0 -q:a 0 -map a sample.mp3


$ vlc sample.mp3

Atomic Habits

I finished this ebook last week. It has been interesting to read about some techniques that I have used without really noticing like adding/removing things from my visual radar.

I believe that the key is to create your mindset and grow little by little (atomic). This in an investment in the long run, on you.

The big picture for building habits:

  • Obvious, Attractive, Easy and Satisfying:

The big picture for removing habits:

  • Invisible, Unattractive, Hard and Unsatisfying.

And this book makes references to “Man’s search for meaning”.

Some other notes from the summary:

  • Happiness is simple the absence of desire (The richest is not the one who has more things but the one with less needs – my grandmother told me that once)
  • Being curious is better than being smart.
  • Emotions drives behaviour. Your response tends to follow your emotions.
  • Suffering drives progress.
  • Satisfaction = Craving – Reward
  • Feelings come both before and after behaviour: Cue -> Craving (feeling) -> Response -> Reward (feeling)

Man’s search for meaning

I finished this book a bit more than a week ago. It is quite short but very dense in meaning. I didnt know it was from a Holocaust survivor and he was a psychiatrist. The first parts is mainly about his experience in the concentration camps. It is not gory in details. It is detailed in his mindset and psychology of the prisioners. It is amazing how in the most extreme circumstances (this is real stress), human beings can survive (by a thin line though). And as well, luck. He mentions the three phases of a prisoner: admission (shock), camp routine (brutality, gave up, apathy) and release (another shock, as your reason for meaning can be non-existing… family gone, society gone, etc)

It is a book I need to read again.

I have some notes:


Existentialism: To live is to suffer, to survive is to find meaning in the suffering. That is for me, it is Buddhism. And each man/woman needs to find its own.

The last human of human freedoms is the ability to choose one’s attitude in a given set of circumstances. It is like stoicism.

Nietzsche: He who has a why to live can bear with almost any how.

It is hope, it is meaning.

It is not what we expect from life but rather what life expects from us. Our answer must consist in right action and right conduct. Again, like stoicism.

And sometimes, you just have to accept fate and bear your cross.

Man needs tension, can’t thrive in tensionless state and find meaning in life.

“Sunday neurosis” – kind of depression happens at the end of a (busy) week and during the free time you notice the lack of meaning that you can’t ignore – existential vacuum. This happened to me for many years, mainly during my first job. Then in UK, studying for certifications the first years and afterwards, climbing on Sunday cleared that feeling. It was the first time I felt at peace before starting a new week.