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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 13/10/2026

#Photo from #Snohomish River Run #marathon #race photographer: me just about to run away from the dreadful park at ~21mi mark. #running #pnw sigmoid.social/@BenjaminHan/1174251…

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 12/10/2026

It was hard, but I got it done with a little kick at the end. Compared to last year on this course: chip time 3:38:09 → 3:36:12, overall 50th → 42nd, and much more even pacing. My 2nd half was only 15s/mi slower than the 1st (49s/mi last year), and 30K to the […] [Original post on sigmoid.social]

Table comparing my 2025 and 2026 Snohomish River Run marathons. Chip time 3:38:09 then, 3:36:12 now; overall 50th of 199 then, 42nd of 221 now; HR-pace decoupling 5.8% then, 4.1% now; pace from first half to second half slowed 49 s/mi then, 15 s/mi now; 30K to the finish 1:08:04 then, 1:04:03 now.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 12/10/2026

The plan went fine until I hit the park at 20mi mark. As expected, the winding path slowed me down 6 to 14 seconds per mile. I was able to recover in the first mile after the park, but then my heart rate started increasing without pace increasing. Knowing […] [Original post on sigmoid.social]

Left: my route map with the track colored by heart rate, the HR and pace chart by distance, and a bar chart of pace for each mile, steady near 8:00 through mile 22, then 8:24 to 8:55. Right: a per-mile table of pace, grade-adjusted pace, HR, cadence, power, ground contact, vertical oscillation and stride, above my coach's notes: a year on, the first 20 miles, the walk breaks and the calf.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 12/10/2026

Weather was cool, but very foggy, to the point sometimes I could not see the path or the people ahead of me. Humidity was whopping 98%, with almost no wind. Air was thick to breathe in. The plan was to cap HR below 145 for the first two miles, and 151 for the […] [Original post on sigmoid.social]

The race start area before dawn in thick fog: a food truck, portable toilets and a light tower glowing over a dark road, a few runners walking in.

Downtown Snohomish at dawn in the fog, string lights and street lamps glowing, a few runners crossing the empty street.

The Snohomish Running Co arch on a foggy grey morning, red autumn trees on the left, runners warming up in front of it.

Runners in warm layers walking past a coffee truck and a long row of portable toilets under a grey sky before the start.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 12/10/2026

My #marathon #31 today, the Snohomish River Run! Watch time 3:32:49 pace 8’07”/mi, chip time 3:36:12 pace 8’15”/mi. Rank 42/221, 31/147 in males, 2/7 in AG. 6min behind my goal, 11min behind my PR, but 2min faster than my run on this course last year. My best […] [Original post on sigmoid.social]

Me at the finish area in the sun after the race, in an orange cap and sunglasses, wearing the finisher medal and bib 110, the blue Snohomish Running Co arch and red autumn trees behind me.

Me hitting the PR GONG with a mallet at the finish area, in orange shoes and black compression socks, under a clear blue sky.

The finisher medal, bib 110 for the full marathon, a 2nd place charm and four safety pins on a black surface.

Screenshot of my official Race Roster result: chip time 3:36:12.0, pace 8:15, 42nd overall of 221, 31st male of 147, 2nd of 7 in M55-59, award winner.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 09/10/2026

Today I ran the same EZ 4mi as yesterday: same Elliott Bay route, same lunchtime start, solo, capped by HR 135bpm. Wednesday, 57°F and overcast: pace 9'00"/mi, HR avg/max 131/145, EF 1.36 m/beat, decoupling 2.5%, splits 9:11→8:46. Thursday, 59°F in the fog […] [Original post on sigmoid.social]

Thick fog drifting between downtown Seattle towers, seen from a high office window late Thursday morning, with a long straight road running away below and rooftop fans in the foreground.

The sun as a pale white disc behind fog, in a smooth blue-grey sky, just after the run.

Two runs side by side, both out and back on the Elliott Bay Trail in Seattle. Left, Wednesday Oct 7 at 11:42, overcast: route map with an HR-colored track above an HR and pace chart, HR average 131, max 145 at the very end. Right, Thursday Oct 8 at 11:45, in fog: the same route, starting a little further south, above its HR and pace chart, HR average 131, max 146 at the very end.

Per-mile tables and pace bar charts for the two runs on one pace scale, each chart labeled with the run's HR avg/max, 131/145 on Wednesday and 131/146 on Thursday. Wednesday: 9:11, 9:06, 8:58, 8:46 at HR 126, 130, 133, 135. Thursday: 9:09, 8:55, 8:48, 8:31 at HR 125, 131, 133, 135. Both speed up every mile, and Thursday runs each mile faster at the same heart rate.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 08/10/2026

I had a chance to tease out the effect of running and talking in the past two days. I ran EZ 4mi each day in this taper week, both capped by HR 135bpm. Tuesday talking with a friend: pace 9'03"/mi, HR avg/max 136/143, EF 1.30 m/beat, decoupling 2.8%, a […] [Original post on sigmoid.social]

Two runs side by side. Left, Tuesday Oct 6 with a friend: route map along Lake Union with an HR-colored track, above an HR and pace chart, HR average 136, max 143. Right, Wednesday Oct 7 solo: route map along the Elliott Bay waterfront, above its HR and pace chart, HR average 131, max 145 at the very end.

Per-mile tables and pace bar charts for the two runs on one pace scale. Tuesday with a friend: 8:53, 9:04, 9:06, 9:11 at HR 133, 138, 137, 138, slowing each mile. Wednesday solo: 9:11, 9:06, 8:58, 8:46 at HR 126, 130, 133, 135, speeding up each mile.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 04/10/2026

For runners out there going to #Snohomish River Run #marathon next Sunday, here are annotated maps I built: the north leg out to the high point at mile 5.1 and back through town, then the flat river leg out to the turnaround at 18.3 and home. All 12 aid […] [Original post on sigmoid.social]

Map of the Snohomish River Run's north leg, out of downtown Snohomish to a turnaround at mile 5.1 and back into town at mile 10.5, with aid stations 1 to 4 at miles 2.5, 4.65, 7.4 and 9.52 and the toilets marked

Map of the course's river leg, west from downtown along the Snohomish River to the turnaround at mile 18.3 near Lowell and back to the finish, with aid stations 5 to 12, the Rotary Park boat-launch toilets and the climb to the finish at mile 25.3 marked

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 04/10/2026

Around 6mi I wandered off the official course onto a gravel rail-trail due to trail closure (?) and paid ~30s/mi for it. Thankfully this is not part of the official course! #CoachMiles told me EF was 1.38, the best of my 2026 long runs, and the last 3mi were […] [Original post on sigmoid.social]

A two-lane rural road with power poles and yellow-turning trees, fog in the distance

A flat mown field stretching to a line of trees under an overcast sky

Cows lying and grazing in a pasture below a grassy levee, misty autumn trees behind

Me on a paved riverside path in an orange cap, sunglasses, a running vest and black compression socks, hands on hips

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 04/10/2026

This #LongRunSunday I ran my #HM #95 -- a rehearsal of Snohomish River Run #marathon race next week, on the westbound river leg that I didn't run last time due to road closure. I capped HR at 141 for 10mi then 3 capped at 149. Got 13.26mi at 8'06"/mi, HR […] [Original post on sigmoid.social]

Left: route map with the track colored by heart rate, above a heart rate and pace chart by distance. Right: per-mile splits for 13.26 miles, the last three at 7:48, 7:48 and 7:39, above CoachMiles's notes on the run

The Snohomish River on a misty fall morning, still water mirroring the trees along both banks

Crossing a steel truss bridge on its walkway, the road deck running ahead under grey sky

Longhorn and black-and-white cattle grazing a green pasture in front of white barns and autumn trees

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 03/10/2026

I ran my fastest #parkrun in 2026 today and celebrated parkrun's 22nd birthday! (Tutu, get it?) Official time was 22:12, 8s faster than the 2026 best I got from August, and was my best since Nov 27, 2025 Turkey Trot. It's still 1+ min off my 21:05 PR, but I'll […] [Original post on sigmoid.social]

Pre-run briefing at the Perrigo Park shelter in Redmond: the run director, in an orange tutu and a blue volunteer vest, reads from a sheet beside the START sign while runners and volunteers in hi-vis vests gather under the covered picnic shelter.

Me in an orange tutu, orange cap, sunglasses, black compression socks and red racing shoes, hands on hips by the finish sign at Perrigo Park, with bright gold fall trees and other runners behind.

Fall at Perrigo Park: a row of trees in gold, yellow and green along the parking lot fence, dark firs behind them, under a cloudy blue-gray sky.

Left: route map of the Perrigo parkrun, the track colored by heart rate from green to red, above a chart of heart rate and pace against distance, HR climbing to about 160 by half a mile and holding 160 to 164, pace mostly 7:00 to 7:20 per mile. Right: per-mile splits, miles at 7:07, 7:09 and 7:19 with HR 153, 161 and 162 and cadence 195 to 197, above CoachMiles's notes: 22:12 official, 8th of 83, 69.22% age grade, the best parkrun of 2026, and a full minute under the predicted 23:12.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 28/09/2026

Last 20-miler before Snohomish, and my HM #94: 14mi capped at HR 142, then 6 capped at 149. 8'32"/mi, HR 144/159. My phone unlocked itself in my vest pocket, chopped my laps into few-second splits and killed my 180bpm playlist at ~14mi (sorry for the F-bomb […] [Original post on sigmoid.social]

Deep blue sky over the Marymoor R/C Club's Edward B. Sand Memorial Airfield in Redmond, a small model plane flying high in the middle of the frame, picnic tables and a white clubhouse along the fence, and trees starting to turn at the edge of the field.

Route map of a 20-mile run from Marymoor Park, south along Lake Sammamish and north up the Sammamish River Trail, the track colored by heart rate; below it, heart rate and pace against distance, flat near 141 bpm for 14 miles, then stepping up to about 150 for the last 6.

Per-mile splits table for the 20 miles, pace 8:29 to 8:46 for miles 1 to 14 and 8:12 to 8:31 for miles 15 to 20, above the coach's notes on the steady first 14 miles, the quiet calf and the new fuel pouch.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 26/09/2026

#CoachMiles prescribed an easy #parkrun today (a 20-miler is waiting for me tomorrow), and it turned out to be my 900th 5K run! I behaved for the first 2.4mi (9'14"/mi), but couldn't help but splurge on the last 0.7mi at 7'11"/mi, finishing at 6'37"/mi! #running #5K #pnw #photo

Start of the Redmond Central Connector Trail parkrun: a smiling volunteer in a blue parkrun vest stands by a yellow START sign under sunlit trees while runners gather on the path

The giant mosaic REDMOND letters on a plaza in downtown Redmond, backlit by a bright morning sun in a clear blue sky, their shadows stretched across the pavement

Route map of the 3.15-mile parkrun on the Redmond Central Connector Trail, the track colored by heart rate from green to red; below it, heart rate and pace against distance, both flat through 2.4 miles and then climbing to HR 165 and 6:38/mi pace at the finish

Per-mile splits table: 9:13, 9:21, 8:06, then 6:37 for the last 0.14 mile, with HR 133, 136, 147, 164; below it, CoachMiles' notes on the capped first 2.4 miles, the quick finish, and a third quiet calf run in a row

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 21/09/2026

The route was all the way up (gently) then turning around, 2mi past the turnaround point of the real race. Got runner's high at mile 12, and I think I invoked it by remembering an earlier one in the neighborhood! New tool for endurance running I guess […] [Original post on sigmoid.social]

A two-story brick building on a Snohomish corner with a banner on the lamppost and cars parked along the street.

The Oxford Saloon and Eatery storefront in Snohomish, with stained glass windows and painted signage.

A Snohomish shop with a yellow scalloped awning, clothing racks and displays out on the sidewalk.

A three-story red brick historic building in downtown Snohomish with a storefront at street level and cars parked in front.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 21/09/2026

I was planning to run westbound along Lowell-Snohomish River Road, but was turned back due to extended closure for the bridge construction. The closure now ends on Sep 30, just in time for the race (hopefully). I ran northbound on Centennial Trail instead. #running #pnw #photo #LongrunSunday

A tree-lined street in Snohomish with the paved Centennial Trail running alongside it under a clear blue sky.

A tall carved wooden figure with a painted face standing among green shrubs beside a house.

First Street in Snohomish: a cafe with sidewalk tables and bicycles parked out front, American flags on the storefront.

A downtown Snohomish corner with a hanging flower basket on a lamppost, an American flag, and people walking a dog on the sidewalk.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 21/09/2026

This #LongrunSunday I ran #HM #93 as a rehearsal of the coming Snohomish River Run #Marathon, HR capped at 142. I got 13.31mi at 8'39"/mi, HR 140/149. Fastest mile was the last one, 8'20". Decoupling was 3.0% and efficiency factor was 1.320 m/heartbeat, same […] [Original post on sigmoid.social]

Selfie in a sleeveless running top, orange cap and sunglasses, hydration vest on, standing in front of a large painted Earl Winehart mural in Snohomish.

A timber archway over a paved path reading City of Snohomish Centennial Trail, with trees and blue sky behind it.

Route map with HR-colored track along the Centennial Trail; HR and pace plotted against distance below.

Per-mile splits table for the half marathon with the coach's notes below it.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 19/09/2026

Almost a negative split: aerobic efficiency 1.371 m/beat, 6th best of 224 easy runs at this heart rate, and within 0.1% of my 8'58"/mi best from last November! Snohomish River Run #marathon in 3 weeks! #running #ELST #pnw #photo

Mount Rainier, snow still on its summit, rising through haze above forested shoreline on the far side of Lake Sammamish, with one paddler on the blue water.

Silhouette of a lone paddleboarder standing on glassy water at sunset, dark treeline behind and a bright path of sun glitter across the lake.

A mallard duck swimming alone across deep blue rippled water, lit warm by low evening sun.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 19/09/2026

Ran an easy 5mi on the East Lake Sammamish Trail this evening with my daughter, HR capped at 135: pace 9'06"/mi, HR avg/max 131/142 bpm. Legs felt tired at the start, but then magically felt they were running themselves — so much so that I had to dial it back […] [Original post on sigmoid.social]

Route map of an out-and-back along the East Lake Sammamish Trail with the track coloured by heart rate, above a chart of heart rate and pace against distance showing HR rising from 124 to 136 while pace drifts faster.

Per-mile splits table for the run with pace, heart rate, cadence and power, above the coach's written notes on the run.

A wooden dock reaching into Lake Sammamish at golden hour, framed by leafy trees, with paddleboarders on the calm water and forested hills across the lake.

Selfie on the dock after the run: a runner in an orange cap, sunglasses and black tank top, low sun and its reflection behind him, people sitting on the dock and a paddleboarder beyond.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 06/03/2026

@MonaApp the “get details of Mastodon post” shortcut action seems to be broken in the latest iOS 26.4 public beta? It now just shows up a prompt and does nothing.

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 01/12/2025

2/ I love running through these farmlands! Passing every barn, crossing every field -- the light and the cloud always put on the best show! #photos #running #pnw

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 20/08/2025

2/n I asked how it thinks about my run today. I actually fat-fingered the question (was still standing on my treadmill), but it understood me fine. Then it proceeded to give me a letter grade: a A-minus! I think I got dinged for not raising the treadmill 0 […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 18/08/2025

2/ For my upcoming races, I decided I’m going all in for my #ChatGPT experiment: I’m going to use it as my personal coach for the entire preparation! I already told it the race name and my last Sunday’s race, and then uploaded my run stats today. It basically […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 11/08/2025

4/n It was so bad that I was actually having doubt if I could finish. Well, I persisted, and tried my best to have a strong-ish finish — at least about the same pace as how I started. I was really disappointed with the result, but after a steak dinner, I […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 11/08/2025

2/ First, weather. We started out from Snoqualmie Pass at ~62F (16.7C) and finished at North Bend at ~80F (26.7C). There's actually a heat advisory out today (see picture) 🫠. Last year at North Bend around the same time the temp was ~68F (20C). I grabbed […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 04/08/2025

2/n What did my #ChatGPT coach say about my run today? "Use this run as your confidence benchmark — you’re in race-ready shape.” See picture for details! #running #marathon #race #tunnelVision

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 03/08/2025

For my #TunnelVision #marathon #race (www.tunnelmarathon.com) on August 10, I asked #ChatGPT for the course profile (picture 1), gave my usual weekly training routine, and then asked for a last-week training plan (picture 2). It asked me if I need a […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 02/08/2025

3/n - They showed small interventions (like role clarification and verification steps) led to 9–16% improvements (picture). MAST moves MAS development closer to science and engineering rather than guesswork. Paper: arxiv.org/abs/2503.13657 #LLM #AI #GenAI #MAS #AgenticAI #Paper

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 02/08/2025

2/ - They identified 14 failure modes across 3 categories (picture 1): - Specification issues (poor prompt design, rigid turn-taking): 41.77% - Inter-agent misalignment (reasoning-action mismatches): 36.94% - Task verification failures (premature termination) […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 02/08/2025

1/ Multi-agent LLM systems (MAS) promise enhanced capabilities through collaboration, but often fail to vastly outperform single-agent setups. What are their failure modes and how do we mitigate them? A recent paper from UC Berkeley introduces MAST […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 01/08/2025

Top and bottom 40 occupations that are affected by hashtag#genAI, according to MSR paper: "We find the highest AI applicability scores for knowledge work occupation groups such as computer and mathematical, and office and administrative support, as well as […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 01/08/2025

July #running recap: compared to June I have 245.9 → 225.4mi (240.0 w/ walking), EG 3,728 → 4,419ft, 37 → 34hr running. This was down from June, but still 25.4mi above my monthly 200mi goal. During the month I ran my 27th marathon and 60th half since 2022. My […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 21/07/2025

2/n Notes: * Still quite a room to reach target pace 7’37”/mi to get under 3:20 finish time for BQ! * Bottleneck will be on quads and glutes (feeling it even w/ half). * Got jumbo-sized ice cream at Dairy Freeze after run, and the random person I picked to […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 07/07/2025

2/ * The evolution of ARC benchmarks - ARC-1: Prior-free reasoning tasks - ARC-2: Compositional reasoning tasks - ARC-3: Reasoning with interactive agency * Intelligence implementation requires two components - Abstraction acquisition - Abstraction recomination (application) #AGI #AI #talk

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 07/07/2025

2/n Temperature at 8am was ~55F, and was ~74F when I finished. Directly under the sun with no cloud or shade added another 5-10F. But I should not complain compared to many other geolocations! Getting used to heat hopefully will help me in my coming marathon […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 04/07/2025

2/ There are roads, stairs, dirt, pebbles, sandy beach, rocks... you name it! Too bad I didn't put on a trail shoes and wet seaweeds are definitely the most slippery stuff in the universe! #running #Seattle #photos #DiscoveryPark

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 03/07/2025

2/n And the running-industrial complex dutifully demands I replace shoes. #running #seattle #photos

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 30/06/2025

2/ I brought 6 gels and 1.5L electrolyte water. Unfortunately by the 25th mile I drank up all, and had to start walking some of the time to avoid overheating (walk 4min then run at least 5). For a few times I seriously considered asking for some water from […] [Original post on sigmoid.social]

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 23/06/2025

2/ I also earned #PR for #50K: moving time 4:47:35 (improved ~5min from 6 months ago) with pace 9'15”/mi! I could have done better if I wasn't killed by the EG after crossing the 520 bridge (at 26mi mark). Well, more work is definitely needed! #running #Seattle

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Benjamin Han @benjaminhan.sigmoid.social.ap.brid.gy · 16/06/2025

2/n * Since these patterns are supposed to be sync’ed w/ cadence, pattern 2 isn’t necessarily better for faster cadence. As each step takes shorter time, pattern 1 actually works better. * If cadence is not fast enough, breathing in more times per cycle […] [Original post on sigmoid.social]

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