“what is a sane interval? how do i use titles? how do i link to the blog post? why do i have to bother with all that stuff?”
1.- A matter of opinion, but I'd say +30 minutes, at least.
2.- Your first Spigot post already uses the title field, so that's fine.
3.- Spigot's "assistant" instructs you to use variables such as %title% and %link% anywhere inside the post's "pattern" to give it the structure you want.
4.- You don't have to, it's something you do if you wish to do it.”
4. i meant "why isn't that all configured automatically?" RSS is standard, why ask me where i want to put the %pubdate%? sane defaults would help here... same for the sane interval...