This isn’t medical advice. Talk to your doctor if you notice any health problems.

In mid-2019, I experienced my first heart palpitations. “Palpitation” doesn’t do the feeling justice: your heart literally skips a beat. For me, each skipped beat comes with a surge of panic and the sense that something is wrong. I was suddenly aware of a part of my body I’d never thought about before.

At first, I only noticed them at night, especially after big, greasy meals. But over the next couple months, the palpitations grew in frequency. Throughout most of 2020, I experienced palpitations regularly — multiple times a week. There wasn’t a link between heavy meals and palpitations anymore; they’d strike without any apparent pattern. At just 25, I was legitimately worried about dying early.

I recently spent some time developing a custom watch face for my Garmin Forerunner 245. Because I was mimicking the Apple Watch Nike+ watchface, I needed to import a custom font face for the numbers. Unfortunately, Garmin doesn’t make importing fonts easy, especially on Macs. Here’s how I worked around Garmin’s limitations to build my watch face!

I’ve interviewed hundreds of engineering candidates across multiple companies. With that experience, I’ve created a checklist to help ensure my technical interviews are effective and empathetic. Read on for the list!

What’s the lowest body fat percentage I can sustain without risking injury or losing strength? How much should I focus on hypertrophy? What’s my ideal competition body weight? How should I manage body composition throughout my season?

As a self-coached sprinter, I knew that body composition mattered. But I was overwhelmed by the complexity of the subject and the sheer quantity of often-contradictory information. After many hours of research and years of experience, I’m ready to cut through the noise and share my learnings. In this essay, you’ll learn:

• What body composition is, why it matters, and how to measure it
• Specific, research-backed targets for each body composition metric
• Why feedback loops are the best way to improve body composition, and how to establish them

I’m back in the Bay Area and back into my usual routine! Here’s what happened this month:

Track & Fitness

Most of the tracks in the Bay are closed now. I’ve been running at Acalanes High, about 30 minutes away from my house. Here’s an updated list of open tracks in the Bay Area! I’ve settled into my offseason training routine: Mondays and Fridays are speed days while Wednesdays are focused on acceleration. I have to be extra careful with my warmups, since it’s been cold in the mornings!