Scree

noun : an accumulation of loose stones or rocky debris lying on a slope or at the base of a hill or cliff.

You can’t fool your mind

Published November 9, 2019 · All posts on Nov 9

You can’t fool your mind.  It’s an expert on your current personal management system, and it knows whether you can be trusted to look at what you need to at the appropriate time.  It knows if you’ve decided what the next action should be. And it knows if there is a reminder of that action placed somewhere you will actually look, when you could possibly take that action. If you have not done any of that, your mind won’t let it go. It can’t. It will endlessly keep trying to remind you of what to remember. The mind is a loyal and dedicated servant, but it needs to be given the jobs it does well–not the ones that it mismanages.

~ David Allen from, Ready for Anything

…and yet I try all the time. Fortunately I’ve gotten much better at capturing my thoughts.

The important part, the hard part—one might even say, “the trick”—is to have regular and sufficient time to review all the things I’ve captured. Do I really want to read that book that piqued my interest? Do I really want to try that new recipe I found? Do I really want to go to the trouble of adding that new electric outlet in the dining room?

I see too many people with no way of capturing their thoughts, and I see very few people who have a habit of regularly assessing what they want to be doing.

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A happy body

Published November 8, 2019 · All posts on Nov 8

I’m pushing 50 and the challenge of getting enough physical activity into the day is, well, a serious challenge. My biggest challenge though is my unhealthy relationship with food, and my self-imposed stress. But, I’ll set those later two aside for another day.

Today I want to talk about a neat little program by Jerzy Gregorek, (who’s known as the “Lion of Olympic weight lifting,”) called the Happy Body Program. I’d been toying with this program for over a year, before I got serious a couple months ago.

In his “Happy Body” book, Gregorek has a very direct and simple way of defining, measuring and working towards a happy body — meaning one that is basically fit — in the sense of fit for living. There’s a companion poster)—it’s pricey but rather useful to put the entire program up on your wall.

Every morning starts with me doing about 20 minutes of mobility work, followed by Tracy and I running through Happy Body. Currently, we’re working our way up in the number of circuits it calls for, but it’s easy to do and as quick as real work can be.

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The humble sand timer

Published November 7, 2019 · All posts on Nov 7

Over the years I’ve experimented with many forms of time management. One that works well for me—and I’ve heard this from others—is to work in a mixture of Pomodoro sprints, combined with open-ended deep work sessions. Combined, I mean, in the same day; A some-of-this and some-of-that approach.

Unfortunately, Pomodoro sprints don’t work for me with a “hard” timer. I’ve tried various timing apps on my computer and phone, and I’ve tried a digital countdown timer on my desk. (This cube timer is a nice one.) But I always find the firm interruption frustrates me. No matter how polite or subtle the alert, I’m annoyed by the interruption.

The solution is the humble sand timer. (Here’s a nice set.) Standing quietly, it is unobtrusive. Eventually, it has run out—but it remains patiently waiting for me to stop working. “No rush to stop Craig, but when you find a good spot, it’s time to move to the next thing.”

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Rafe Kelley: Hero’s journey, practice, and self transformation

Published November 6, 2019 · All posts on Nov 6

Rafe Kelley: Hero’s journey, practice, and self transformation

How can movement practices, particularly parkour, serve as tools for self-transformation and personal growth?

Rafe Kelley dives deep into his thoughts about the hero’s journey and it’s relevance to parkour. He shares his own journey and research into parkour and movement, finding meaning in practicing, and why he trains in nature. Rafe discusses parkour’s power as a transformative practice, the spirit behind it, and what makes it unique.

What parkour does is it provides a mini hero’s journey that can be approached over and over again in your training sessions.

~ Rafe Kelley (3:23)

The conversation explores the idea of using movement practices, particularly parkour, as a means of personal and psychological transformation. Parkour is likened to a mini hero’s journey, where practitioners confront challenges, overcome fears, and grow through deliberate practice. The discussion goes into the concept of combining elements from martial arts, natural movement, and mindfulness to create a holistic approach that transcends mere physical skill, addressing deeper aspects of human growth and connection.

The narrative extends into the philosophical underpinnings of movement, discussing how metaphors and embodied cognition play crucial roles in shaping our understanding of life and self-improvement. Insights from mythology, evolutionary anthropology, and cognitive science are woven throughout, emphasizing the importance of integrating physical practice with psycho-technologies. This integration seeks to cultivate wisdom, foster resilience, and inspire meaningful transformation.

Takeaways

The hero’s journey in movement practices — Parkour serves as a repeated framework for experiencing and mastering the hero’s journey through physical challenges.

Embodied cognition and metaphor — Movement reflects and informs our mental processes, revealing how metaphors and physicality shape our understanding of life.

Evolve Move Play framework — A structured approach combining parkour, martial arts, mindfulness, and natural movement to foster self-transformation.

Cultural insights into parkour — The origins and evolution of parkour reveal its potential to act as a transformative practice beyond mere athleticism.

Wisdom versus intelligence — True growth lies in applying intelligence to cultivate wisdom, balancing physical and mental development.

Psycho-technologies in practice — Practices such as meditation, play, and storytelling integrate to enhance personal growth and wisdom.

Resources

Evolve Move Play — Rafe Kelley’s organization focusing on integrating movement practices with personal transformation.

Awakening from the Meaning Crisis — Lecture series by John Vervaeke exploring the loss of wisdom traditions and the pursuit of meaning.

Breaking the Jump — Julie Angel’s Book exploring parkour’s history and philosophy.

Metta Meditation Guide — Explanation of the loving-kindness meditation practice discussed.

Njáls Saga — A classic Icelandic saga referenced for its stories of physical feats and heroism.

(Written with help from Chat-GPT.)

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Telling the story better

Published November 5, 2019 · All posts on Nov 5

The Movers Mindset project is challenging for me. I have a large number of pieces in place. I’ve discovered many different interesting questions to explore, and I’m well on my way to digging in to find some answers. I’ve created something which I wish I could have found many years ago, early on in my journey.

And yet, I haven’t found many people who see value in the project. Everyone likes the podcast, but that’s as far as I can seem to get the idea to go.

Here’s what I have so far…

Movers Mindset explores themes like independence, self-direction, and human excellence through podcasts, website content, and a community of like-minded people. In the podcast, I interview movement enthusiasts to find out who they are, what they do, and why they do it; The podcast focuses on the journey of self-improvement and its underlying motivations, as well as movement’s fundamental place in society. On the website we publish free content, (much of it in three languages,) including podcast transcripts, show notes, articles submitted by people, and original content. In the Movers Mindset community I’m looking to discuss everything related to independence, self-direction and human excellence; I’ve started discussions on how to make the Internet work for you, thoughts about social networks, questions and answers about training from athletes, podcast-guest followups, and more.

Feedback on the project has been overwhelming positive. Over the past four years I’ve slowly expanded the project. I’ve changed things along the way, giving the project a new name back in 2018 and recently breaking the podcast episodes into seasons.

How do I do a better job of telling the Movers Mindset story?

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Understanding renewable energy

Published November 4, 2019 · All posts on Nov 4

The reasons why the Green New Deal won’t really work are fairly subtle. A person really has to look into the details to see what goes wrong. In this post, I try to explain at least a few of the issues involved.

~ Gail Tverberg from, Understanding Why the Green New Deal Won’t Really Work | Our Finite World

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You should read everything Tverberg has ever written about energy. I’ve been following her for about 15 years or so, and she is a font of careful, reasonable discussion.

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Depth of learning

Published November 3, 2019 · All posts on Nov 3

Working deep is the answer for me. To be happy, to feel good about myself, to not feel guilty about sucking up my share of oxygen on the planet. I have to get back to it.

~ Steven Pressfield from, Writing Wednesdays: Depth of Work

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I too am drawn to deep work. I wonder if there’s anyone who is not?

But for me, deep work seems to not be enough. I also need deep learning. I need to spend two uninterrupted hours reading something, (perhaps S Ambrose’s Eisenhower, or T Ferris’s Tribe of Mentors,) with stops to copy out quotes, detours to lookup some detail, bookmarking of another author’s work, and so on. My mind is one large pressure-cooker, and I need to regularly vent the pressure, pop the lid and jam new stuff in before sealing it back up again on medium heat.

Roughly a quarter of U.S. adults (27%) say they haven’t read a book in whole or in part in the past year, whether in print, electronic or audio form, according to a Pew Research Center survey conducted Jan. 8 to Feb. 7 [2019].

https://www.pewresearch.org/fact-tank/2019/09/26/who-doesnt-read-books-in-america/

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Interesting article that digs into who exactly is, and isn’t, reading. Want to change your life?

Read more.

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Podcasts and good old RSS

Published November 2, 2019 · All posts on Nov 2

Once I started seriously listening to podcasts, I quickly reached the point where there are more podcasts, (entire shows, not just episodes,) than I can possibly keep up with. I’m left with the choice between staying subscribed to podcasts where I want to listen to only some of the episodes, or unsubscribing and knowing that I’m missing some gems.

…and then I remember this is all just RSS.

In my podcast player, (which is Overcast,) I now keep only the shows that are my dedicated favorites; shows that I generally listen to every episode. I moved all the other podcasts into my RSS reader, (which is Reeder.) I even added a bunch of shows which I had completely given up hope of being able to even follow them looking for gems.

This had two huge benefits:

First, it improved my podcast listening experience: Not keeping all of those podcast shows subscribed in my podcast player, means less downloading and less skipping. I don’t like having to wait, so I have everything set to pre-download, and removing a lot of podcasts makes a big difference. But even more important, there’s now much less distraction. When I’m in the mood, (or the time, or the place,) to listen to podcasts, I tend to continue listening by default. I’m more likely to listen “just a bit farther” to see if this episode is going to be good, whereas if I had read the summary I might have skipped it altogether. So my podcast listening experience winds up having far more great episodes because it’s just the shows I love.

Second, it actually leads to me finding more gems: When I open my RSS reader, (as I do every day,) I’m in “skimming mode.” I’m looking for things to queue for later reading. (Pocket and Instapaper for the win.) There’s very little effort for me to skim the episode descriptions, and when I find one that looks good I add it to my podcast player. This does require me to switch apps, search, and then add a specific episode. But this small effort helps ensure that the episode is likely to be one I would really like to listen to.

There’s one detail that is a slight snag: How do you find a podcast’s feed URL? We’re all so used to searching in our podcast player apps, but you need the actual podcast feed URL to add it to your RSS reader. You’ll discover that none of the podcast player apps, and none of the directories, (Stitcher, Google, Apple, etc.,) make it easy to find the shows’ underlying podcast URL. The easiest way to do it is to use the handy search on James Cridland’s, Podnews.net (no relation/benefit to me.) It pulls the show’s information from the directories, and explains all the details about that show’s configuration including a handy RSS link icon that has the URL.

So, unpacking this idea a bit more, with some visuals we have…

Feedbin

If you don’t already have a favorite RSS reader, the easiest way to start is to use a web site which will corral all your RSS subscriptions. It will show you a nice web front end with all your feeds together. Later, if you want to run a dedicated RSS reading application on your phone or computer, any of the good ones will let you say, “I have my subscriptions in Feedbin,” and boop! you have all your feeds: Feedbin.

RSS in action

Here’s an example of what it looks like when I encounter an updated podcast feed in my RSS reading application.

Here’s the “stream” of RSS items. Sorry, I have the font size on my phone super-huge; so this only shows a few items. But the first one, under “Today”, is from a podcaster friend’s show.

 

Touching it leads me to the full RSS item’s view. Exactly what you see in this view depends on exactly what each RSS feed chooses to include.

I’m still not on the web here—still simply looking at the data in the RSS feed.

 

At this point, my brain goes, “oh yes! David put out his next episodes!” Let’s see what he’s written up… (swiping left) I get an in-app web browser view of the item from his web site.

I could even press play, right here, if I had 11 minutes.

If this were an episode I wanted to listen to—in my “I’m listening to podcasts” mode, as I described above—then I’d flip over to my podcast app and search for this episode and add it to my listening queue. In reality, it’s even easier: My podcast player app remembers the shows I’ve listened to before, so I can just touch the show, scroll to the episode and hit ‘download’ for later listening.

You can keep an eye on a LOT of podcasts this way—looking at their descriptions—without piling up more in your podcast player than you can possibly listen to.

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Territorial, not hierarchical

Published October 31, 2019 · All posts on Oct 31

It has to be territorial, not hierarchical. Meaning real success comes from the inside out, not the outside in. Real success is the process, not the product. It’s what we would do if there were nobody else in the world, yet it depends in the end on everyone else in the world. The essential expression of our art is that of a gift. We draw from that which is most ourselves–and then offer that essence to our fellow travelers on this planet, to help them, entertain them, show them they’re not alone … asking nothing in return (well, maybe enough to pay the rent, we hope.)

~ Steven Pressfield

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This is a classic that has nothing at all to do specifically with writing. If you are involved in creating anything, you will find this is a great article with a long list of elements of success. (“Elements of Success” is his title.) After you read this, you should run—not walk—and get a copy of his book War of Art; you can thank me later.

Anyway.

The paragraph above really spoke to me. The idea that “success is the process” is something I keep losing hold of. Like a swimmer who keeps forgetting that kicking effectively and continuously is a necessary part of staying afloat and getting there, I keep forgetting that the process is success and I begin to struggle.

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Fifty years ago: ARPANET was born

Published October 30, 2019 · All posts on Oct 30

Many realize that 50 years ago, on October 29, 1969, the first message was successfully sent over the ARPANET, which eventually evolved into the Internet. But few know the story that led up to that message.

~ Leonard Kleinrock, from The First Message Transmission

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The Internet as we know it today was really born in the early 90’s. I remember when web sites—”The Web”—was invented. I was a graduate student in Physics back then. There used to be a web site at UIUC where someone kept a list of all the web sites. (People would email them when they added a web site to the Internet.) I used to check that site every day—and get excited on the days when a new web site had appeared.

…at least, that’s how I remember it. ;)

Anyway, great little read about some of the people who started it all, and the very first message across the Internet v1.

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Rebecca Brightly: Parenting, gender, and representation

Published October 30, 2019 · All posts on Oct 30

Rebecca Brightly: Parenting, gender, and representation

How do personal experiences with movement practices and societal dynamics shape an individual’s perspective on gender roles, personal growth, and parenting?

Rebecca Brightly discusses the changing dynamics of going from Lindy Hop to motherhood and unpacks her parenting philosophy. She explains why she tolerates parkour and how the gender dynamics contrast with her experience in dance. Rebecca gives her thoughts on gender representation and why she wants women to see how capable they are.

My philosophy is overcoming challenges is what helps build self-confidence. In fact, my opinion is that overcoming challenges is the only thing that builds self-confidence.

~ Rebecca Brightly

Rebecca shares her journey transitioning from Lindy Hop to motherhood and then to parkour, reflecting on how each phase shaped her perspective on community, personal growth, and gender dynamics. She describes the challenges of navigating a dance community that lacked family inclusivity and the complexities of balancing parenthood with her passion for movement. Rebecca contrasts her experiences in Lindy Hop, which often adhered to traditional gender roles, with parkour’s individualistic approach, finding liberation in the absence of physical imposition.

Throughout the conversation, Rebecca goes into broader themes of societal expectations and personal empowerment. She explores how parenting intersects with her belief in the transformative power of overcoming challenges and discusses her observations on how gender norms impact training environments. Rebecca’s insights highlight the importance of fostering self-confidence through resilience and adaptability, as well as the value of introspection in breaking down mental barriers.

Takeaways

Parenting philosophy — Overcoming challenges is central to building self-confidence in children.

Transition from dance to parkour — Rebecca finds parkour’s lack of physical imposition more tolerable than traditional partner dancing.

Gender dynamics — Different training environments expose contrasting expectations and emotional expressiveness in men and women.

Societal expectations — Women face societal pressures to maintain appearances that conflict with physical activities like parkour.

Community and inclusivity — Parkour offers a more inclusive environment, fostering unique connections across gender and skill levels.

Personal growth — Addressing internal fears and societal norms helps break mental barriers to progress.

Resources

Seattle Bouldering Project — A climbing gym where Rebecca’s daughter trains competitively.

Parkour Visions — An organization offering parkour training and community events.

(Written with help from Chat-GPT.)

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I am the crowd

Published October 28, 2019 · All posts on Oct 28

This moment of forgetting always begins with a thought that you’re somehow different, morally speaking, than the rest of the crowd. That guy didn’t signal when he changed lanes. I always signal. That car could’ve made the light—I would’ve been quicker. I am always very efficient with overhead bin space.

~ David Cain, from You Aren’t In the Crowd, You Are the Crowd

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It’s been a long time since I‘ve gotten upset about crowds (of any sort.) But there was a time when stuck in traffic, or held up by a crowd, etc. really pushed my buttons.

Now I just feel sympathy for everyone who is in the crowd, (as I am as well,) but who doesn’t yet realize it.

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Renunciation

Published October 26, 2019 · All posts on Oct 26

Renunciation is one of ten trainable qualities known traditionally as the paramis (the others being generosity, resolve, patience, morality, effort, insight, loving-kindness, equanimity and truthfulness).

~ David Cain, from The Joy of Opting Out

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This feels—perhaps—like a more nuanced version of my, “just say no to everything,” theme for 2019. That may should harsh, but it’s not. I say, “yes,” to many many things. When I try to say, “no,” to everything, I end up saying, “yes,” to only one-many things.

I’m not a Buddhist by any stretch of the imagination. So I’m not about to take up the paramis as an explicit practice. But the idea of actively renouncing things gives me a positive practice; something I can actively do, rather than something I have to avoid doing.

If you have an elephant problem, “don’t think of a pink elephant,” isn’t going to help. “Just say no,”—despite it’s possible utility as a drug use prevention program—isn’t working very well for my problem. So instead, “think of flowers,” works better for the elephant problem.

So maybe, today I can practice keeping space.

Also…

The solution is simple and difficult.

We can turn it off.

If it’s not getting you what you need or want, turn it off for a few hours.

~ Seth Godin from, https://seths.blog/2017/10/the-engine-of-our-discontent/

Hear! Hear! …and, once more, louder for those in the back!

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Naomi Honey and Melissa Way: Women’s experience, societal impact, and unsolicited advice

Published October 23, 2019 · All posts on Oct 23

Naomi Honey and Melissa Way: Women’s experience, societal impact, and unsolicited advice

What can be done to better understand and improve the experience of women in parkour?

Naomi Honey and Melissa Way discuss the importance of women’s experience in parkour, what that means, and how society impacts it. They dig into the unicorn syndrome, the polarization of genders, and how community leaders can help get more women involved. Naomi and Melissa tackle why women’s only events are important, how to create a welcoming environment, and their experiences with unsolicited advice.

I really remember when I was younger, I always thought my arms weren’t skinny like some people’s— oh, it just sounds so ridiculous, but I remember I had that in my head as a benchmark. And then suddenly when I was doing parkour, and when I got my first pull up, it was so exciting. And then suddenly I had a new measure of, oh my God, who cares what they look like? Look what they can do!

~ Naomi Honey (15:00)

The conversation focuses on the experience of women in parkour, emphasizing the unique challenges they face, from differences in physical progression to societal expectations around physical ability. There is discussion around how women’s-only events create supportive spaces that counteract feelings of intimidation or isolation, helping women find community and confidence.

Another key theme is the mindset shift from focusing on aesthetics to valuing functional strength and ability, which parkour uniquely encourages. This change contrasts with societal pressures around appearance, which often disproportionately affect women. The issue of unsolicited advice is also explored, highlighting how it can be well-intentioned but often carries different implications for women, sometimes reinforcing negative stereotypes rather than offering helpful insight.

Takeaways

Progression differences — Women often experience slower physical progression than men in parkour, which can affect confidence.

Mindset shift — Parkour promotes focusing on what the body can do, shifting away from aesthetic-based self-worth.

Role of community — Women’s-only events foster supportive environments that promote sustained engagement and confidence.

Polarization and visibility — The lack of visible female practitioners can create a sense that parkour is not for women, limiting participation.

Impact of unsolicited advice — How advice is given and received differs by gender, with women often facing additional scrutiny or unwelcome input.

Resources

Flytality — Naomi Honey’s life coaching business focused on helping people make life changes.

Project Awesome — A London-based fitness group promoting fun, community-driven exercise.

Women’s International Parkour Weekend (WIPW) — An event aimed at increasing female participation in parkour through community-building and workshops.

(Written with help from Chat-GPT.)

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Content-encoding gzip, plus HTTP range requests, equals bad mojo

Published October 19, 2019 · All posts on Oct 19

This is going to be long. You’ve been warned.

Act 1: Wherein our hero is oblivious to the trouble

Years ago, early in the life of my podcast, someone waved their phone at me and said, “sometimes the podcast playback jumps back to the beginning, and then I cannot skip or scrub forward to resume where I was.” I shrugged. What’s one problem report for Google Podcasts on Android, particularly since this was early days for Google’s Podcasts app.

Curious.

Aside: “scrub” is audio lingo for manually sliding through audio. On apps, there is usually a small grab-here marker at the current play position. If you touch that and slide, the audio will scrub along until the time where you let go. (Versus “skip” buttons which jump forward or backward a set amount of time.)

I have a vague memory of some later time, where some automated analysis of our podcast feed reported that we “don’t support range requests.” I initially ignored this, but made a note. One day—months later—I looked up what an [HTTP] range request is, and verified that our web site does in fact support range requests.

Curioser.

A week ago, I got another problem report. From an Android user with the Google Podcast app. First off, it’s no longer early days for that app, so I’m less inclined to just “blame the app” when someone speaks up. Second, the callout was more thorough. This person had tried several different of our episodes, (all of which exhibited the problem,) and they had verified that some other podcasts they subscribe to did not exhibit this problem.

“Curioser and curioser,” said Alice.

Our podcast is self-hosted. We run a virtual instance of CentOS on BlueHost, with Apache and WordPress, with the Seriously Simple Podcasting (SSP) plugin producing our podcast RSS feed. Seriously, none of that is simple. But it does mean that we have a tremendous amount of control—if we want to look under the hood. (Stop here. Take 4 minutes to watch that if you’ve never seen Mike’s New Car.)

Act 2: Wherein our hero heads into the belly of the beast

I asked the person who waved their problem at me years ago, “hey, uh, do you still see that problem?” (Yes they do.) …and I reached out to James Cridland at podnews.net and he verified that he too sees this behavior with my podcast files. …and he pointed out that he was seeing, (it’s not clear exactly what tool he used—but it doesn’t matter for this story,) content-type: gzip for the media file that we were serving.

Wait, wat.

Why am I serving a compressed (i.e., gzip’d) version of an MP3 file? That’s already a file containing compressed data; It probably increases in size when you gzip it. Not to mention the CPU cycles wasted gzip’ing the many-megabyte sized files for each reqeust.

Next the voice in the back of my head started pointing out that HTTP range requests—where the web client (in this story a podcast player app) can ask for a specific range of bytes from a resource—sure feels like the sort of thing that might be related to pulling down some of a file now, and then more of the file later after you’ve listened to it for half an hour. Maybe if we didn’t support range requests that would mess up skipping and scrubbing? But wait, no, I checked two years ago, (and I just rechecked,) that we support range requests. So what the heck?! Is the problem related to compression, to range requests, the combination, or something else?

Spock mode on. Start checking everything methodically. When you’ve eliminated all other possibilities, whatever remains, must be the case.

What if we don’t actually support range requests on our media files? So I started digging into how Seriously Simple Podcasting (SSP) handles the actual feeding out of files.

Aside: I know enough about Apache and PHP to know that just because Apache supports range requests on files (“here’s 100 bytes from that MP3 you asked for…”) doesn’t mean that a PHP program would necessarily be able to answer a range request. Spoiler: It’s very hard to support a range request programmatically in PHP. So I need to know what exactly—Apache or SSP, which is just a pile of PHP code—actually feeds the media file?

So I posted on the SSP support forum…

I’m trying to troubleshoot a problem reported with the Google Podcasts player on Android. (I’ve one reporting user and I cannot personally reproduce the problem.) In the process, I went down a rabbit hole looking into HTTP range requests.

I’m wondering: If the the SSP plugin is serving the MP3 audio files via PHP (which would require the PHP code to implement supporting range requests) or if, after a redirection from the stats-collection URL, it let’s my web server (Apache) just send out the static file (in which case Apache itself handles range requests.)

One of the devs responded:

Do you perhaps have a URL describing HTTP range requests and how they relate to serving files behind the PHP redirect, so that I can understand how it could be causing the problem? From the cursory review I’ve done, it would appear we should update the plugin to support range requests, would you agree?

Which startled me both because range requests are apparently more obscure than I was thinking they are, and that this was a very nice olive branch from a developer right out of the gate. Anyway. I was already really doubting that SSP was causing this problem, so I put on my big-boy detective pants and dug deeper.

Leading me to post:

…I think it’s not actually a problem [with SSP], but I wanted to double-check my analysis with someone familiar with the code.

For range requests, it’s RFC7233 — but before you even bother looking at that. I think the answer is that SSP doesn’t handle the serving of the audio file via PHP, but rather leaves that to the underlying web server. (In my case, that’s Apache, which handles range requests of static assets.)

Straight from my RSS feed, I have (for example) <enclosure url="https://moversmindset.com/podcast-download/4734/062-chris-and-shirley-darlington-rowat-serendipity-family-and-relationships.mp3" length="29493071" type="audio/mpeg"></enclosure> and if I fetch that URL, I get SSP doing a redirection. Here I’m asking Curl to get me a range of bytes:

Craigs-iMac:~ craig$ curl -I --range 500-600 https://moversmindset.com/podcast-download/4734/062-chris-and-shirley-darlington-rowat-serendipity-family-and-relationships.mp3
HTTP/1.1 302 Found
Date: Fri, 11 Oct 2019 14:55:48 GMT
Server: Apache
Pragma: no-cache
Expires: 0
Cache-Control: must-revalidate, post-check=0, pre-check=0
Robots: none
X-Redirect-By: WordPress
Set-Cookie: PHPSESSID=6576b49ab4d78ab7628bb05a727805dd; path=/
Location: https://moversmindset.com/wp-content/uploads/2019/10/MM_62_Chris_and_Shirley.mp3
Content-Type: text/html; charset=UTF-8

Aside: -I with curl says just give me the headers for a response for the requested resource. Not the actual resource. The 302 HTTP status, combined with the Location: header is standard web-speak for a web server saying, “please go get this resource instead.” Critically this is a 302 which is a “temporary” redirect, not a 301 which is a “permanent” redirect. With 302, if you want this resource again or more of it with another range request, you should ask for it again at the original URL. Versus with a 301, where you should not ask again, you should use the new location going forward with any subsequent requests. tl;dr: 302 + Location is what I expected to see.

…that curl request gives me a standard redirection. As expected(!) since SSP wants to track statistics. That new 302 location is a direct-link into the WP assets storage. When I curl that, making a range request again, it works perfectly. (Apache is happy to give me the 101 bytes I’m asking for.) Below is both the headers-only (-I in Curl) and a full fetch….

Craigs-iMac:~ craig$ curl -I --range 500-600 https://moversmindset.com/wp-content/uploads/2019/10/MM_62_Chris_and_Shirley.mp3
HTTP/1.1 206 Partial Content
Date: Fri, 11 Oct 2019 14:58:33 GMT
Server: Apache
Last-Modified: Sun, 06 Oct 2019 14:51:01 GMT
Accept-Ranges: bytes
Content-Length: 101
Vary: Accept-Encoding
Content-Range: bytes 500-600/29493071
Content-Type: audio/mpeg
Craigs-iMac:~ craig$ curl --range 500-600 https://moversmindset.com/wp-content/uploads/2019/10/MM_62_Chris_and_Shirley.mp3 > ./foo
  % Total    % Received % Xferd  Average Speed   Time    Time     Time  Current
                                 Dload  Upload   Total   Spent    Left  Speed
100   101  100   101    0     0    389      0 --:--:-- --:--:-- --:--:--   388
Craigs-iMac:~ craig$ ls -alh ./foo
-rw-r--r--  1 craig  staff   101B Oct 11 10:58 ./foo

Aside: First a bunch of headers saying that I would receive [if I actually asked] 101 bytes of content-length, and then an actual request where I end up with 101 bytes in a file on my computer. tl;dr: everything as expected.

So I think the answer is that SSP doesn’t interfere with HTTP range requests. And that means the problem I’m trying to solve can’t be caused by my site not correctly answering range requests.

At this point, I folded my arms with one of those “hurumph” noises. Then I thought of something: Ya’ know, since it’s Apache that is going to feed me that MP3 file, it would totally be able to change its behavior based on what the web client, (aka, the podcast player app, Google Podcasts,) said it would accept as a response.

Aside: The Web is a conversation between web clients and web servers. Every request—and there can be hundreds of requests to show you one page—starts with the client asking for a resource and listing the types of responses it will accept. Think: am I wanting an image resource, an audio file, a blob of HTML, etc. Also, what types of encoding of those resources can the client understand. tl;dr: No more tl;dr’s here. We’re in the belly of the beast now.

So how do I tell curl to manipulate the encodings it should tell the server it would accept. Answer: By adding a header via the -H flag.

So reviewing: Here’s a normal ask for the headers for a specific media file. This isn’t a range request, this is just an ask for the headers for an entire resource:

Craigs-iMac:~ craig$  curl -I https://moversmindset.com/wp-content/uploads/2019/10/MM_62_Chris_and_Shirley.mp3
HTTP/1.1 200 OK
Date: Thu, 17 Oct 2019 13:09:27 GMT
Server: Apache
Last-Modified: Sun, 06 Oct 2019 14:51:01 GMT
ETag: "220031-1c2074f-5943f1052a358"
Accept-Ranges: bytes
Content-Length: 29493071
Vary: Accept-Encoding
Content-Type: audio/mpeg

That’s exactly what I expect: If I actually asked for the resource, I’d get about 30 megabytes of content back.

And what would happen if I tell curl (note the -H argument on this one) to tell the server that I’d be happy with a gzip’d response:

Craigs-iMac:~ craig$ curl -H "Accept-Encoding: gzip" -I https://moversmindset.com/wp-content/uploads/2019/10/MM_62_Chris_and_Shirley.mp3
HTTP/1.1 200 OK
Date: Thu, 17 Oct 2019 13:11:03 GMT
Server: Apache
Last-Modified: Sun, 06 Oct 2019 14:51:01 GMT
ETag: "220031-1c2074f-5943f1052a358-gzip"
Accept-Ranges: bytes
Vary: Accept-Encoding
Content-Encoding: gzip
Content-Type: audio/mpeg

Oh shit. It would send me a gzip encoded version of my MP3 file. And critically, it doesn’t tell me how big that would be—no Content-length is given—because the server would have to actually compress it with gzip to see how big it would actually be.

Aside: If you know about Apache’s ability to serve out pre-compressed versions of files—so you have the .mp3 and the .mp3.gz files laying on disk ready to go—if you know about that, then you don’t need to read any of this article. I was tempted to set that up just to have Content-length and the gzip encoding header in the shot because you would have noticed. ;)

So IF the client . . . say for example, oh, I don’t know, the Google Podcasts app maybe? . . . happens to mention that it could accept a gzip’d response, then boy-howdy a gzip’d response our Apache would send.

…and that’s a problem why? Because it turns out that you cannot combine compression (any sort, not just gzip) content encoding with range requests. The long version is this Stack Overflow thread, Is it possible to send HTTP response using GZIP and byte ranges at the same time? The short answer is, no, because even if I wanted to waste my time compressing it just to give you 100 bytes out of the middle, it’s not possible for you to then uncompress those 100 bytes. All modern compression algorithms work on streams of data—you have to start decompressing from the first byte.

Aside: The next version of HTTP addresses this because it turns out that being able to have range requests on resources compressed in flight would be very useful.

Ok smart guy, what happens if you try to make a range request and accept compression?

Craigs-iMac:~ craig$ curl --range 500-600 -H "Accept-Encoding: gzip" -I https://moversmindset.com/wp-content/uploads/2019/10/MM_62_Chris_and_Shirley.mp3
HTTP/1.1 206 Partial Content
Date: Sat, 19 Oct 2019 01:58:16 GMT
Server: Apache
Last-Modified: Sun, 06 Oct 2019 14:51:01 GMT
ETag: "220031-1c2074f-5943f1052a358"
Accept-Ranges: bytes
Content-Length: 101
Content-Range: bytes 500-600/29493071
Content-Type: audio/mpeg

Honestly? That’s not what I expected. I was expecting some sort of actual error from the server.

But nope, that’s a perfectly happy, 101 bytes—or it would be if hadn’t specified I just wanted the headers—out of the full 30 megabytes-or-so, and it wouldn’t be compressed. This confuses the hell out of me because it’s exactly what you’d want. The app asked for something we can’t do so we skip the compression part—the app said it would accept compression, not that it demands compression.

Oh, who cares. Compressing MP3 files—especially live on the fly each time they are served—is totally the wrong thing to be doing. Let’s just stop that and hope the problem goes away.

Aside: You thought the wizard behind the curtain always figures it out? I’ve got some bad news for you sunshine, Pink isn’t well, he stayed back at the hotel…

Act 3: Wherein our hero vanquishes the problem by typing four characters

Still in Spock mode, let’s describe the actual problem…

  1. There’s crazy-level complexity with compression and range requests
  2. It’s not clear what exactly the Google Podcast app is requesting—I don’t have any Android devices and I’d have to capture TCP data from the network to even find out
  3. So the app makes some sort of request…
  4. …and the server responds
  5. Making scrub and skip not work.

Oh, well that’s perfectly clear then, isn’t it?

Seriously, screw this. I’m just turning off compression of MIME type “audio/mpeg” files. (MP3 files are an example of MIME type “audio/mpeg”.)

Aside: Yes, I said MIME—the Multipart Internet Mail Extension specification is how we ended up classifying what something is on the web. Major type “audio”, minor type “mpeg”. I know, this stuff is bonkers… it’s just turtles all the way down.

Since Apache does not compress things by default, all I have to do is find where the “DEFLATE”—that’s really what it’s called, gzip is one way of “deflating” files—output filter is assigned to handle files of MIME type “audio/mpeg.” That’s actually easy to do if you are fluent in Apache.

I’m an Apache configuration file wizard. I’ve been using Apache since it was spun off from something else in—I had to look it up—1995. Trivia: It was “a patchy server” cobbled together from some open-source work done—never mind, go read it on Wikipedia. ANYWAY.

I read over the entire Apache configuration, it’s complicated in files that include other files with nesting and logic and lions and tigers and bears… but it’s all perfectly clear and straight-forward to me…

…and yet I can’t see why it would EVER decide to apply the DEFLATE output filter to an audio/mpeg file.

Strike one. Off with the kid gloves.

If I can’t figure out where it’s turned on and remove that, the next best thing to do is to just add a rule that turns if off. But when I went to do that, I found that whoever designed the system architecture had already stumbled upon this mess. (Compressing media files is wrong-headed.) They already had a rule, which confesses the sin of wacky configuration by saying, “yo! for these media files, knock it off with the DEFLATE output filter!”

SetEnvIfNoCase Request_URI .(?:gif|jpg|png|ico|zip|gz|mp4|flv)$ no-gzip

As soon as I saw this, I was like, “you’re kidding me, right?” That says if the thing being requested ends with a period followed by any of those file extensions, then set an environment flag telling the DEFLATE module not to gzip.

…and “mp3” is not listed.

So I cursed like a sailor, threw my hands up in the air, and added “mp3|” to that string right after “mp4|”, restarted Apache, checked with James, and the problem is fixed.

omfg where’s my Tylenol?

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That’s easy, but it doesn’t count

Published October 18, 2019 · All posts on Oct 18

In other words, the only way for a person to experience that particular place and time was to experience that particular place and time, and I although I was in the right place, I spent much of that time goofing with my phone.

~ David Cain, from No Moment Can Be Saved For Later

slip:4urano2.

I have become a master of not goofing around with my phone. I have become a master of experiencing certain moments; leaning into the present one might say. Engage with random dogs. Wander that interesting side street. Stop and actually smell that flower. Take off my shoes and play barefoot in this tree. Pause and enjoy the sunshine and blue sky during this nice walk.

But that’s trivial. And it doesn’t make my life terrific. I’m still profoundly unhappy and stressed out.

Know what’s hard? Leaning into, and enjoying, the experiences which are stereotypically the things I dis-prefer. (I’d prefer them to be otherwise, but in fact I have no control over.) That chunk of boring software I have to write. Staying up until 1am, (I’m normally asleep at 9:30,) to babysit a computer system that has to be rebooted in off-hours. Dealing with burnt-out headlamps on the car… when it’s raining, and I had an appointment to get my Mac fixed. Pouring my life into a project and watching no one support it. And so on. Lots and lots of moments that suck the joy of life right out of me.

Yeup, lots more moments I need to lean into.

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Dan Edwardes: Motivation, efficacy, and storytelling

Published October 16, 2019 · All posts on Oct 16

Dan Edwardes: Motivation, efficacy, and storytelling

How can people maintain discipline, stay motivated, and effectively manage distractions to pursue personal growth and self-improvement?

Dan Edwardes explains the value of playing games, and unpacks what motivates him. He discusses the struggle of choosing where to spend your time and energy, and the difficulty of distractions. Dan shares his insights on parkour’s relationship to self efficacy, and the power and importance of storytelling.

When asked: How do you manage to get up every day and keep doing what you do to live your life? How do you stay motivated?

It’s a good question. And it’s not one that I’ve ever had to really ask of myself, I think, in great depth. […] Because of the stories I grew up on and what I exposed myself to when I was very young, the concepts I exposed myself to and took very seriously when I was nine, 10, 11 years old. And then throughout my teenage years, that’s just how I think. And I can’t really remember being alive before that because I don’t remember being that young. That’s just the way my life has always been.

~ Dan Edwardes (8:30)

The conversation explores the intersection of discipline, motivation, and the challenges of maintaining focus in a world full of distractions. Dan shares insights from his lifelong journey through martial arts, parkour, and various forms of training. A key theme is the importance of grounding oneself in simple, repetitive practices—like sweeping the floor in martial arts—as a foundation for developing broader skills.

Edwardes emphasizes the role of storytelling in shaping experiences, both in training sessions and life. Whether through parkour or verbal games, the practice of crafting narratives enhances learning and engagement. The discussion also touches on practical ways to manage modern distractions, such as altering how one uses their phone, reinforcing the importance of small, intentional changes to promote clarity and focus.

Takeaways

The importance of foundational practices — Sweeping the dojo teaches humility, discipline, and attention to detail.

Storytelling as a training tool — Stories enhance memory, engagement, and emotional investment in lessons.

Managing distractions — Clearing the home screen or limiting phone use can free up time and reduce mental clutter.

Self-efficacy through parkour — Parkour forces honest self-assessment and builds competence by exposing limitations.

Training as a means to greater life skills — Physical fitness and movement training are not ends but vehicles for broader personal growth.

Resources

Robert McKee’s Story — A foundational book on the principles of storytelling and narrative structure.

John Yorke’s Into the Woods — A detailed exploration of the structure and mechanics of storytelling.

Save the Cat by Blake Snyder — A guide to screenplay writing that breaks down narrative beats in simple terms.

Fighting Monkey — A movement practice founded by Jozef Frucek, emphasizing attention to detail and clean execution.

Art of Retreat — A parkour and movement-focused event where community leaders share insights and teaching practices.

(Written with help from Chat-GPT.)

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Seattle and back again

Published October 9, 2019 · All posts on Oct 9

I think I may finally have reached a point where travelling is all-out pleasant. Not the sacharine, “I’m excited to be going on a vacation,” pleasant, but the really core-deep, “if this isn’t nice, I don’t know what is,” sort of pleasant.

For a long time I’ve been dutifully posting every day. It’s important to me because it involves writing and I’m a firm believer of: If you cannot write clearly, then you don’t think as clearly as you think you do. But as I departed for Seattle, I was simply okay with knowing I wasn’t going to write for a week (or more, as it turns out.)

Mind you, I get stopped by TSA every time. Even now that I’ve registered with the TSA as a known traveler, I still get “pulled aside.” On the way out, they looked for the podcast audio cables. On the way back, they wanted to see my bar of soap. Mind you, they’ve run a background check on me, and fingerprinted me to register as a “known traveler.” But at least I get to go to the speedy line for being pulled aside. And it was still pleasant. So many great things lay ahead and behind during both legs of the trip, that I was just like, “if this isn’t nice, I don’t know what is.” And, “yes sir, you’ll find the soap in that little black zipper back, in the black plastic case. It’s shaped liked a bar of soap. #sorrynotsorry about the hair.”

Driving into and out of the Cascade Mountains? Bonkers awesome. (Words fail me in case you cannot tell.)

Spending days with 100 friends old and new? Bonkers awesome.

Rustic cabin, roaring wood stove, food, conversations, 30 interviews with all the event presenters and session leaders, and the massive waves of positive comments and thank-you-s for the entire Movers Mindset project and team? Bonkers awesome.

Seattle AirBNB, coffee, 7 incredible interviews for the podcast, coffee, dinnerS with local friends, coffee, playing in Volunteer Park barefoot in “the tree,” coffee, random organic apples, coffee, more friends, more coffee? Bonkers. Awesome.

Home, then exhausted, then bronchitis and maybe some GI complications from my new friend Lyme Disease? Seriously, still bonkers awesome.

Chilly fall evening, grill going, sunset? Definitely bonkers awesome.

If this isn’t nice, I don’t know what is.

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