text:
WASHINGTON, July 28 - A 2004 dispute over the National Security Agency's secret surveillance program that led top Justice Department officials to threaten resignation involved computer searches through massive electronic databases, according to current and former officials briefed on the program.
It is not known precisely why searching the databases, or data mining, raised such a furious legal debate. But such databases contain records of the phone calls and e-mail messages of millions of Americans, and their examination by the government would raise privacy issues.
The N.S.A.'s data mining has previously been reported. But the disclosure that concerns about it figured in the March 2004 debate helps to clarify the clash this week between Attorney General Alberto R. Gonzales and senators who accused him of misleading Congress and called for a perjury investigation.
The confrontation in 2004 led to a showdown in the hospital room of then Attorney General John Ashcroft, where Mr. Gonzales, the White House counsel at the time, and Andrew H. Card Jr., then the White House chief of staff, tried to get the ailing Mr. Ashcroft to reauthorize the N.S.A. program.
Mr. Gonzales insisted before the Senate this week that the 2004 dispute did not involve the Terrorist Surveillance Program "confirmed" by President Bush, who has acknowledged eavesdropping without warrants but has never acknowledged the data mining.
If the dispute chiefly involved data mining, rather than eavesdropping, Mr. Gonzales' defenders may maintain that his narrowly crafted answers, while legalistic, were technically correct.
But members of the Senate Intelligence Committee, who have been briefed on the program, called the testimony deceptive.
"I've had the opportunity to review the classified matters at issue here, and I believe that his testimony was misleading at best," said Senator Russ Feingold, Democrat of Wisconsin, joining three other Democrats in calling Thursday for a perjury investigation of Mr. Gonzales.
"This has gone on long enough," Mr. Feingold said. "It is time for a special counsel to investigate whether criminal charges should be brought."
The senators' comments, along with those of other members of Congress briefed on the program, suggested that they considered the eavesdropping and data mining so closely tied that they were part of a single program. Both activities, which ordinarily require warrants, were started without court approval as the Bush administration intensified counterterrorism efforts soon after the Sept. 11 attacks.
A half-dozen officials and former officials interviewed for this article would speak only on the condition of anonymity, in part because unauthorized disclosures about the classified program are already the subject of a criminal investigation. Some of the officials said the 2004 dispute involved other issues in addition to the data mining, but would not provide details. They would not say whether the differences were over how the databases were searched or how the resulting information was used.
Nor would they explain what modifications to the surveillance program President Bush authorized to head off the threatened resignations by Justice Department officials.
An agency spokesman declined to comment on the data mining issue but referred a reporter to a statement issued earlier that Mr. Gonzales had testified truthfully.
The Justice Department announced in January that eavesdropping without warrants under the Terrorist Surveillance Program had been halted, and that a special intelligence court was again overseeing the wiretapping. The N.S.A., the nation's largest intelligence agency, generally eavesdrops on communications in foreign countries. Since the 1978 passage of the Foreign Intelligence Surveillance Act, known as FISA, any eavesdropping to gather intelligence on American soil has required a warrant from the special court.
In addition, court approval is required for the N.S.A. to search the databases of telephone calls or e-mail records, usually compiled by American phone and Internet companies and including phone numbers or e-mail addresses, as well as dates, times and duration of calls and messages. Sometimes called metadata, such databases do not include the content of the calls and e-mail messages - the actual words spoken or written.
Government examination of the records, which allows intelligence analysts to trace relationships between callers and identify possible terrorist cells, is considered less intrusive than actual eavesdropping. But the N.S.A.'s eavesdropping targeted international calls and e-mail messages of people inside the United States, while the databases contain primarily domestic records. The conflict in 2004 appears to have turned on differing interpretations of the president's power to bypass the FISA law and obtain access to the records.
Please make a #GivingTuesday donation to help support the journalism you count on from Common Dreams
We depend on our readers to keep us alive and growing.
Please—no amount is too large or too small—select a donation method and help us today:
President Bush has asserted that both his constitutional powers as commander in chief and the authorization for the use of military force passed by Congress after the Sept. 11 attacks gave him legal justification for skirting the warrant requirement. Critics have called the surveillance illegal because it does not comply with the FISA law.
The first known assertion by administration officials that there had been no serious disagreement within the government about the legality of the N.S.A. program came in talks with New York Times editors in 2004. In an effort to persuade the editors not to disclose the eavesdropping program, senior officials repeatedly cited the lack of dissent as evidence of the program's lawfulness.
In December 2005, The Times published articles describing the program, the data mining and the internal legal debate. The newspaper reported that the N.S.A. had combed large volumes of telephone and Internet traffic in search of patterns that might point to terrorism suspects.
Civil liberties groups, Congressional Democrats and some Republicans reacted to the disclosures with outrage, accusing the administration of operating an illegal surveillance program inside the United States. The uproar grew when USA Today reported in May 2006 more details of the N.S.A.'s acquisition from telephone companies of the phone call databases. In response to the articles, Mr. Bush confirmed the eavesdropping, saying it was limited to communications in and out of the United States involving people suspected of ties to Al Qaeda. He did not, however, confirm the data mining, nor has any other official done so publicly.
Mr. Gonzales defended the surveillance in an appearance before the Senate Judiciary Committee in February 2006, saying there had been no internal dispute about its legality. He told the senators: "There has not been any serious disagreement about the program that the president has confirmed. There have been disagreements about other matters regarding operations, which I cannot get into."
By limiting his remarks to "the program the president has confirmed," Mr. Gonzales skirted any acknowledgment of the heated arguments over the data mining. He said the Justice Department had issued a legal analysis justifying the eavesdropping program.
Mr. Bush and other officials also have repeatedly cited Justice Department reviews as evidence of their care in overseeing the program, never mentioning the bitter conflict that unfolded behind the scenes.
Mr. Gonzales's 2006 testimony went unchallenged publicly until May of this year, when James B. Comey, the former deputy attorney general, described the March 2004 confrontation to the Senate Judiciary Committee.
Mr. Comey had refused to sign a reauthorization for the N.S.A. program when he was standing in for Mr. Ashcroft, who was hospitalized for gall bladder surgery.
Mr. Comey described an intense fight that prompted the top leaders of the Justice Department to consider resigning in protest. Mr. Gonzales and Mr. Card visited the bedside of Mr. Ashcroft, who was in pain and under sedation, to seek his signature on the reauthorization.
Mr. Ashcroft refused to do so. Mr. Comey testified that he thought the White House officials were trying to take advantage of a sick man.
On Tuesday, to respond to Mr. Comey's account, Mr. Gonzales testified in a Senate appearance that he went to the hospital only after meeting with Congressional leaders about the impending deadline for the reauthorization. He said the consensus was that the program should go on, so he felt he had no choice but to seek Mr. Ashcroft's approval.
At the hearing, Mr. Gonzales faced harsh questioning about why he had not previously acknowledged the 2004 standoff. In response, he asserted once again that there had not been disagreements about the surveillance program, insisting that the dispute involved "other intelligence activities."
After the hearing, Senator Patrick J. Leahy, Democrat of Vermont and chairman of the Judiciary Committee, sent Mr. Gonzales a transcript of his testimony with pointed instructions - to "correct, clarify or supplement your answers so that, consistent with your oath, they are the whole truth."
© 2007 The New York Times


text:
ASU Electronic Theses and Dissertations
This collection includes most of the ASU Theses and Dissertations from 2011 to present. ASU Theses and Dissertations are available in downloadable PDF format; however, a small percentage of items are under embargo. Information about the dissertations/theses includes degree information, committee members, an abstract, supporting data or media.
In addition to the electronic theses found in the ASU Digital Repository, ASU Theses and Dissertations can be found in the ASU Library Catalog.
Dissertations and Theses granted by Arizona State University are archived and made available through a joint effort of the ASU Graduate College and the ASU Libraries. For more information or questions about this collection contact or visit the Digital Repository ETD Library Guide or contact the ASU Graduate College at email@example.com.
- Steimle, Timothy C
- 1 Arizona State University
- 1 Chizmeshya, Andrew V.G.
- 1 Nguyen, Duc Trung
- 1 Richert, Ranko
- 1 English
- Chemistry
- Physical chemistry
- Molecular physics
- 1 Heavy Element Containing Molecules
- 1 Laser-induced fluorescence
- 1 Molecular Spectroscopy
- 1 Physics
- Reverse Fountain Cytoplasmic Streaming in Rhizopus Oryzae
- Diné Research Practices and Protocols: An Intersectional Paradigm Incorporating Indigenous Feminism, Critical Indigenous Research Methodologies and Diné Knowledge Systems
- Developing an Augmented Reality Solution for Mapping Underground Infrastructure
- Characterization of 2D Human Ankle Stiffness during Postural Balance and Walking for Robot-aided Ankle Rehabilitation
- Using Molecular, Cellular and Bioengineering Approaches Towards Understanding Muscle Stem Cell Biology
Transient molecules are of great importance having proposed applications in quantum science and technology and tests of fundamental physics. In the present dissertation, the transient molecules studied are SrOH, ThF, ThCl, YbF and YbOH; each having been selected because of their proposed application. Specifically, SrOH is a candidate of constructing a molecular magneto-optical trap (MOT). The simple actinide molecules, ThF and ThCl, were selected as ligand bonding model systems to gain insight into chemical processing of Spent Nuclear Fuel. The lanthanides YbF and YbOH are venues for the determination of electron electric dipole moment (eEDM) and the studies in this …
- Contributors
- Nguyen, Duc Trung, Steimle, Timothy C, Richert, Ranko, et al.
- Created Date
- 2019

subset: commoncrawl


text:
Burg-Landshut guided tour
A familiar sight for all those who spend their holidays on the Moselle: The castle ruin Landshut, which towers majestically over the old town of Bernkastel-Kues.
A visit to the castle ruins is rewarded with impressive views of the magnificent Moselle cultural landscape. Landshut Castle Ruin is not only one of the most popular excursion destinations in the region, recent discoveries also prove that it is one of the oldest buildings on the Moselle. After many years of renovation work, the castle reopened its doors in 2017. With a barrier-free circular path around the castle and numerous information boards.
Spectacular finds
In June 2012, unusually massive remains of a Roman fortification (fort) were found during routine work on the external fortification (the so-called Zwinger) of the castle ruin Landshut. Archaeologists date these remains, which were integrated into the medieval buildings, to the end of the 4th and early 5th century.
Classification of the finds
The newly discovered wall remains on the castle hill in the Bernkastel district are considerably older than the castle built by Heinrich von Finstingen around 1276, which can still be visited today. They are also of much earlier origin than their two predecessors, which were destroyed or dragged down in 1017 and 1201 respectively.
Based on the results so far, it is possible to reconstruct a rectangular fortification measuring around 60 x 30 metres, in which five or six almost square towers were integrated.
These towers are very unusual in their construction and can hardly be associated with late antiquity or even the Middle Ages. They can only be compared with late Roman forts such as those found in Ludwigshafen or Passau. Two glass and ceramic finds suggest that the walls date from the late 4th or early 5th century. The finds of a stone axe made of clay slate and hand-made shards suggest that they were even used in pre-Roman times.
The castle as part of an overall military concept
So far 19 late Roman mountain fortifications situated above the Moselle can be proven, the castle Landshut is one of them. It probably did not serve as a refuge, but as part of a military concept. In the Moselle valley - at regular intervals - a whole chain of mountain fortifications was built, both to protect the Moselle - which was very important as a waterway - and the new imperial residence in Trier. Emperor Constantius I (293-306) is regarded as the initiator.
The fort in Bernkastel was only partially built over by the medieval core castle - the ruins of which we can still see today. This is why it is the first mountain fortification in the Mosel valley whose perimeter and ground plan are known exactly.
In the cosmography of the "Geographer of Ravenna", the anonymous author writes: "...Also on the Mosel river...lie the places Trier, Neumagen, Bernkastel, Karden and Koblenz". It was written in the early 8th century, but the geographer used older sources and probably describes the state of the world before the year 496.
In the Latin translation of the original Greek text it says instead of Bernkastel: "Princastellum". This would be to be interpreted as "primum castellum" as the "first fort" - and name-giving for the later Bernkastel.
The newly discovered fort would be one of the few places in the region where an ancient name could be associated with a specific site.
The impressive size of the mountain fortification suggests that the settlement below the castle hill was also very large. In the light of these new discoveries, the age of Bernkastel-Kues must be raised by almost 1000 years. The other Roman finds in the holiday country Bernkastel-Kues also speak for a large population, e.g. the "Roman winepresses" in Erden, Piesport or Neumagen-Dhron. Those who do not want to climb the way to the castle on foot can take a ride on the Burg Landshut-Express.
Due to the current situation, the following should be noted:
- Maximum number of participants 15 persons
- A minimum distance of 1.5 metres between persons - except between members of one household and possibly the other household at any time during the tour must be maintained.
- The meeting point for the guided tour as well as the entire course is located outside.
- During the guided tour no objects are passed around.
- Take care that the rules of hygiene are observed (cough and sneeze label).
- Guests who show cold symptoms are not allowed to take part in the guided tour in order not to endanger other participants and the guide.
- Registration at the Moselle Guest Centre is required! Tickets for the guided tours can be purchased preferentially at the Moselle Guest Center. Fon: 06531/500190, E-Mail: email@example.com
- We recommend that you wear a mouth-nose cover during the tour.
- Guest guides must wear a mask during the tour.
- Name, address and telephone number of all participants will be collected in compliance with data protection regulations to enable the tracing of infections.
Excursions / trips / tours
- sightseeing / tours
- guided city tour
Miscellaneous events
- Gästekarte BKS
- Städtetourismus (Saisonverlängerung)
- Kultur (Saisonverlängerung)
|11:30–12:15 Uhr


text:
Bismuth is a sophisticated, clean, responsive Premium WordPress Theme and no one better than you to describe this theme. You can use it for business, corporate, personal, blogging, portfolio, photo, app landing page, agency, studio, services or portfolio web sites, a simple yet elegant showcase for their artwork.
So, check out the preview and enjoy.
Theme Features
- Sophisticated Design
- Fullscreen Background Slider
- Simple Theme Options (Unbranded!)
- All in One Page
- Fully responsive web design for all devices
- Google Web Fonts
- Filterable Portfolio
- Full Localisation Support (contains .po/.mo files)
- Compatible on all major modern browsers
- Valid HTML standard
- Child Theme Support
- Social media support
- Extensive Documentation
- and more …
- Symple Shortcode : AJ Clarke WPExplorer
- Contact Form 7 : Takayuki Miyoshi
- Supersized : Sam Dunn
- version 1.1a:
prettyPhoto XSS fix
- version 1.1:
Safari mobile menu issue fixed.
Mobile menu changed.
Need Support?
Just ask! Don't be shy.
I'm going to do my best to help you.
This theme doesn't support submenu.
Also check out


text:
Marijuana is the word used to describe the dried flowers, seeds and leaves of the Indian hemp plant. On the street, it is called by many other names, such as: astro turf, bhang, dagga, dope, ganja, grass, hemp, home grown, J, Mary Jane, pot, reefer, roach, Texas tea and weed.
Hashish is a related form of the drug, made from the resins of the Indian hemp plant. Also called chocolate, hash or shit, it is on average six times stronger than marijuana.
"Cannabis" describes any of the different drugs that come from Indian hemp, including marijuana and hashish.
Regardless of the name, this drug is a hallucinogen—a substance which distorts how the mind perceives the world you live in.
The chemical in cannabis that creates this distortion is known as "THC." The amount of THC found in any given batch of marijuana may vary substantially, but overall, the percentage of THC has increased in recent years.
How is it used?
Marijuana is a mixture of dried-out leaves, stems, flowers and seeds of the hemp plant. It is usually green, brown or gray in color.
Hashish is tan, brown or black resin that is dried and pressed into bars, sticks or balls. When smoked, both marijuana and hashish give off a distinctive, sweet odor.
Marijuana is the most commonly used illegal drug in the world. A survey conducted in 2007 found that 14.4 million individuals in the US alone had smoked marijuana at least once during the previous month.
Marijuana is usually smoked as a cigarette (joint), but may also be smoked in a pipe. Less often, it is mixed with food and eaten or brewed as tea. Sometimes users open up cigars and remove the tobacco, replacing it with pot—called a "blunt." Joints and blunts are sometimes laced with other, more powerful drugs, such as crack cocaine or PCP (phencyclidine, a powerful hallucinogen).
When a person smokes a joint, he usually feels its effect within minutes. The immediate sensations—increased heart rate, lessened coordination and balance, and a "dreamy," unreal state of mind—peak within the first 30 minutes. These short-term effects usually wear off in two to three hours, but they could last longer, depending on how much the user takes, the potency of THC and the presence of other drugs added into the mix.
As the typical user inhales more smoke and holds it longer than he would with a cigarette, a joint creates a severe impact on one's lungs. Aside from the discomfort that goes with sore throats and chest colds, it has been found that consuming one joint gives as much exposure to cancer-producing chemicals as smoking five cigarettes.
The mental consequences of marijuana use are equally severe. Marijuana smokers have poorer memories and mental aptitude than do non-users.
Animals given marijuana by researchers have even suffered structural damage to the brain.


text: Roll, poke, coil, pound, flatten, squeeze, stretch — there is nothing more hands-on than working with play dough! The physical pleasure of handling play dough is complimented by how open-ended it can be. Anything can be made from dough — a wiggly snake, a flat round pancake, a smiley cat, a barking dog. Yet, with a little quick squeeze, it becomes a lump of dough again ready to be moulded into another creation according to your child's vivid imagination. The freedom to change one's mind and create anew is one of the great joys of playing with dough.


text:
I2P is written in the Java programming language. It has been tested on Windows, Linux, FreeBSD and OSX. An Android port is also available.
In terms of memory usage, I2P is configured to use 128 MB of RAM by default. This is sufficient for browsing and IRC usage. However, other activities may require greater memory allocation. For example, if one wishes to run a high-bandwidth router, participate in I2P torrents or serve high-traffic hidden services, a higher amount of memory is required.
In terms of CPU usage, I2P has been tested to run on modest systems such as the Raspberry Pi range of single-board computers. As I2P makes heavy use of cryptographic techniques, a stronger CPU will be better suited to handle the workload generated by I2P as well as tasks related to the rest of the system (i.e. Operating System, GUI, Other processes e.g. Web Browsing).
A comparison of some of the available Java Runtime Environments (JRE) is available here: https://trac.i2p2.de/wiki/java. Using Sun/Oracle Java or OpenJDK is recommended.
Is installing Java required to use I2P?
While the main I2P client implementation requires Java, there are several alternative clients which don't require Java.
یک Eepsite چیست ؟
An eepsite is a website that is hosted anonymously, a hidden service which is accessible through your web browser. It can be accessed by setting your web browser's HTTP proxy to use the I2P web proxy (typically it listens on localhost port 4444), and browsing to the site.
اعداد فعال x/y که در صفحه کنسول مسیریاب نشان داده می شود, چیست؟
x is the number of peers you've sent or received a message from successfully in the last minute, y is the number of peers seen in the last hour or so. Try hovering your cursor over the other lines of information for a brief description.
Is my router an "exit node" to the regular Internet? I don't want it to be.
No. Unlike Tor, "exit nodes" - or "outproxies" as they are referred to on the I2P network - are not an inherent part of the network. Only volunteers who specifically set up and run separate applications will relay traffic to the regular Internet. There are very, very few of these. By default, I2P's HTTP Proxy (configured to run on port 4444) includes a single outproxy: false.i2p. This is run on a voluntary basis by Meeh. There is an outproxy guide available on our forums, if you would like to learn more about running an outproxy.
I see IP addresses of all other I2P nodes in the router console. Does that mean my IP address is visible by others?
Yes, and this is how a fully distributed peer-to-peer network works. Every node participates in routing packets for others, so your IP address must be known to establish connections.
While the fact that your computer runs I2P is public, nobody can see your activities in it. You can't say if a user behind this IP address is sharing files, hosting a website, doing research or just running a node to contribute bandwidth to the project.
I2P is primarily not intended, nor designed, to be used as a proxy to the regular internet. With that said, there are services which are provided by volunteers that act as proxies to clearnet based content - these are referred to as "outproxies" on the I2P network. There is an outproxy configured by default in I2P's HTTP client tunnel - false.i2p. While this service does currently exist, there is no guarantee that it will always be there as it is not an official service provided by the I2P project. If your main requirement from an anonymous network is the ability to access clearnet resources, we would recommend using Tor.
آیا استفاده از یک پراکسی خروجی امن است؟
I2P does not encrypt the Internet, neither does Tor - for example, through Transport Layer Security (TLS). I2P and Tor both aim to transport your traffic as-is securely and anonymously over the corresponding network, to its destination. Any unencrypted traffic generated at your system will arrive at the outproxy (on I2P) or the exit node (on Tor) as unencrypted traffic. This means that you are vulnerable to snooping by the outproxy operators. One way to protect your outproxy traffic against this is to ensure that any traffic that will be handled by the outproxy is encrypted with TLS.
For more information, you may read the Tor FAQ's answer to this question: https://www.torproject.org/docs/faq#CanExitNodesEavesdrop
In addition, you may be vulnerable to collusion between the outproxy operator and operators of other I2P services, if you use the same tunnels ("shared clients"). There is additional discussion about this on zzz.i2p. This discussion has been mirrored on our forums as well.
Ultimately, this is a question that only you can answer because the correct answer depends on your browsing behaviour, your threat model, and how much you choose to trust the outproxy operator.
I am opposed to certain types of content. How do I keep from distributing, storing, or accessing them?
I2P is an anonymous network - it is designed to withstand attempts at blocking or censoring of content, thus providing a means for communication that anyone can use. I2P traffic that transits through your router is encrypted with several layers of encryption. Except in the case of a serious security vulnerability (of which none are currently known), it is not possible to know what the contents of the traffic are and thus not possible to distinguish between traffic which one is opposed to or not opposed to. We consider the 3 parts of the question:
All traffic on I2P is encrypted in multiple layers. You don't know a message's contents, source, or destination. All traffic you route is internal to the I2P network, you are not an exit node (referred to as an outproxy in our documentation). Your only alternative is to refuse to route any traffic, by setting your share bandwidth or maximum participating tunnels to 0 (see above). It would be nice if you didn't do this, you should help the network by routing traffic for others. Over 95% of users route traffic for others.
I2P does not do distributed storage of content, this has to be specifically installed and configured by the user (with Tahoe-LAFS, for example). That is a feature of a different anonymous network, Freenet. By running I2P, you are not storing content for anyone.
If there are hidden services which you dislike, you may refrain from visiting them. Your router will not request any content without your specific instruction to do so.
Getting Started
چگونه مرورگر خود را پیکربندی کنم؟
The proxy config for different browsers is on a separate page with screenshots. More advanced configs with external tools, such as the browser plug-in FoxyProxy or the proxy server Privoxy, are possible but could introduce leaks in your setup.
A tunnel to the main IRC server within I2P, Irc2P, is created when I2P is installed (see the I2PTunnel configuration page), and is automatically started when the I2P router starts.
To connect to it, tell your IRC client to connect to
localhost 6668.
HexChat-like client users can create a new network with the server
localhost/6668 (remember to tick "Bypass proxy server" if you have a proxy server configured).
Weechat users can use the following command to add a new network:
/server add irc2p localhost/6668
چگونه eepsite خود را بسازم؟
Click on the Website link at the top of your router console for instructions.
The ports that are used by I2P can be divided into 2 sections:
- Internet-facing ports, which are used for communication with other I2P routers
- درگاه های محلی، برای اتصالات محلی
These are described in detail below.
- Internet-facing ports
Note: Since release 0.7.8, new installs do not use port 8887; a random port between 9000 and 31000 is selected when the program is run for the first time. The selected port is shown on the router configuration page.
- UDP from the random port listed on the configuration page to arbitrary remote UDP ports, allowing for replies
- TCP from random high ports to arbitrary remote TCP ports
- Outbound UDP on port 123, allowing for replies. This is necessary for I2P's internal time sync (via SNTP - querying a random SNTP host in pool.ntp.org or another server you specify)
- (Optional, recommended) UDP to the port noted on the configuration page from arbitrary locations
- (Optional, recommended) TCP to the port noted on configuration page from arbitrary locations
- Inbound TCP can be disabled on the configuration page
- Local I2P ports, listening only to local connections by default, except where noted:
درگاه هدف توضیح 1900 UPnP SSDP UDP multicast listener Cannot be changed. Binds to all interfaces. May be disabled on confignet. 2827 BOB bridge A higher level socket API for clients. Disabled by default. May be enabled/disabled on configclients. May be changed in the bob.config file. 4444 HTTP proxy May be disabled or changed on the i2ptunnel page in the router console. May also be configured to be bound to a specific interface or all interfaces. 4445 HTTPS proxy May be disabled or changed on the i2ptunnel page in the router console. May also be configured to be bound to a specific interface or all interfaces. 6668 IRC proxy May be disabled or changed on the i2ptunnel page in the router console. May also be configured to be bound to a specific interface or all interfaces. 7652 HTTP TCP event listener Binds to the LAN address. May be changed with advanced config
i2np.upnp.HTTPPort=nnnn. May be disabled on confignet.
7653 UPnP SSDP UDP search response listener Binds to the LAN address. May be changed with advanced config
i2np.upnp.SSDPPort=nnnn. May be disabled on confignet.
7654 I2P Client Protocol port Used by client apps. May be changed to a different port on configclients but this is not recommended. May be to bind to a different interface or all interfaces, or disabled, on configclients. 7655 UDP for SAM bridge A higher level socket API for clients Only opened when a SAM V3 client requests a UDP session. May be enabled/disabled on configclients. May be changed in the
clients.configfile with the SAM command line option
7656 SAM bridge A higher level socket API for clients Disabled by default for new installs as of release 0.6.5. May be enabled/disabled on configclients. May be changed in the
7657 Your router console May be disabled in the
clients.configfile. May also be configured to be bound to a specific interface or all interfaces in that file.
7658 Your eepsite May be disabled in the
clients.configfile. May also be configured to be bound to a specific interface or all interfaces in the
7659 Outgoing mail to smtp.postman.i2p May be disabled or changed on the i2ptunnel page in the router console. May also be configured to be bound to a specific interface or all interfaces. 7660 Outgoing mail to smtp.postman.i2p May be disabled or changed on the i2ptunnel page in the router console. May also be configured to be bound to a specific interface or all interfaces. 8998 mtn.i2p-projekt.i2p (Monotone) May be disabled or changed on the i2ptunnel page in the router console. May also be configured to be bound to a specific interface or all interfaces. 31000 Local connection to the wrapper control channel port Outbound to 32000 only, does not listen on this port. Starts at 31000 and will increment until 31999 looking for a free port. To change, see the wrapper documentation. For more information see below. 32000 Local control channel for the service wrapper To change, see the wrapper documentation. For more information see below.
The local I2P ports and the I2PTunnel ports do not need to be reachable from remote machines, but *should* be reachable locally. You can also create additional ports for I2PTunnel instances via http://localhost:7657/i2ptunnel/ (and in turn, would need to get your firewall to allow you local access, but not remote access, unless desired).
So, to summarize, nothing needs to be reachable by unsolicited remote peers, but if you can configure your NAT/firewall to allow inbound UDP and TCP the outbound facing port, you'll get better performance. You will also need to be able to send outbound UDP packets to arbitrary remote peers (blocking IPs randomly with something like PeerGuardian only hurts you - don't do it).
من بیشتر میزبانان را که در دفتر آدرس بود را از دست دادم. چگونه می توانم چند لینک اشتراک خوب به دست آورم؟
این سوال در 3 بخش قابل پاسخ می باشد:
- My router often displays a message saying "Website Not Found In Addressbook", why do I see this message?
Human-readable addresses such as http://website.i2p are references to a long, random string known as a destination. These references are registered and stored at addressbook services such as stats.i2p, which is run by zzz. You will often encounter a "b32" address. A "b32" is a hash (specifically, a SHA256 hash) of the destination. This hash is appended with ".b32.i2p" and serves as a convenient way to link to your hidden service, without requiring any registration on an addressbook service.
It is possible to add subscriptions to your router's configuration which may reduce the frequency of these messages.
- What is an addressbook subscription?
This is a list of files hosted on various I2P websites each of which contain a list of I2P hosts and their associated destinations.
The addressbook is located at http://localhost:7657/dns where further information can be found.
- What are some good addressbook subscription links?
You may try the following:
چگونه میتوانم به میزفرمان تحت وب از طریق دستگاه های دیگر دسترسی پیدا کنم یا از آن با پسورد مراقبت کنم؟
For security purposes, the router's admin console by default only listens for connections on the local interface. There are two methods for accessing the console remotely:
- Configuring your console to be available on a Public IP address with a username & password
These are detailed below:
If you are running a Unix-like Operating System, this is the easiest method for remotely accessing your I2P console. (Note: SSH server software is available for systems running Windows, for example https://github.com/PowerShell/Win32-OpenSSH)
Once you have configured SSH access to your system, the '-L' flag is passed to SSH with appropriate arguments - for example:
ssh -L 7657:localhost:7657 (System_IP)
ssh -NL 7657:localhost:7657 (System_IP)
- Configuring your console to be available on a Public IP address with a username & password
- Open
~/.i2p/clients.configand replace
clientApp.0.args=7657 ::1,127.0.0.1 ./webapps/
clientApp.0.args=7657 ::1,127.0.0.1,(System_IP) ./webapps/
- Go to http://localhost:7657/configui and add a console username and password if desired - Adding a username & password is highly recommended to secure your I2P console from tampering, which could lead to de-anonymization.
- Go to http://localhost:7657/index and hit "Graceful restart", which restarts the JVM and reloads the client applications
http://(System_IP):7657and you will be prompted for the username and password you specified in step 2 above if your browser supports the authentication popup.
NOTE: You can specify 0.0.0.0 in the above configuration. This specifies an interface, not a network or netmask. 0.0.0.0 means "bind to all interfaces", so it can be reachable on 127.0.0.1:7657 as well as any LAN/WAN IP. Be careful when using this option as the console will be available on ALL addresses configured on your system.
- Open
How can I use applications from my other machines?
Please see the previous answer for instructions on using SSH Port Forwarding, and also see this page in your console: http://localhost:7657/configi2cp
The SOCKS proxy has been functional since release 0.7.1. SOCKS 4/4a/5 are supported. I2P does not have a SOCKS outproxy so it is limited to use within I2P only.
Many applications leak sensitive information that could identify you on the Internet and this is a risk that one should be aware of when using the I2P SOCKS proxy. I2P only filters connection data, but if the program you intend to run sends this information as content, I2P has no way to protect your anonymity. For example, some mail applications will send the IP address of the machine they are running on to a mail server. There is no way for I2P to filter this, thus using I2P to 'socksify' existing applications is possible, but extremely dangerous.
If you would like more information on the socks proxy application anyway, there are some helpful hints on the socks page.
How do I reseed manually?
An I2P router only needs to be seeded once, to join the network for the first time. Reseeding involves fetching multiple "RouterInfo" files (bundled into a signed zip-file) from at least two predefined server URLs picked from a volunteer-run group of clearnet HTTPS servers.
A typical symptom of a failed reseed is the "Known" indicator (on the left sidebar of the router console) displaying a very small value (often less than 5) which does not increase. This can occur, among other things, if your local firewall limits outbound traffic or if the reseed request is blocked entirely.
If you are stuck behind an ISP firewall or filter, you can use the following manual method (non-automated technical solution) to join the I2P network.
As of release 0.9.33, you may also configure your router to reseed through a proxy. Go to http://localhost:7657/configreseed and configure the proxy type, hostname, and port.
Joining the I2P Network using a reseed file
Please contact a known trustworthy friend who has a running I2P router, and ask them for help with reseeding your I2P router. Request that they send you a reseed file exported from their running I2P router. It is vital that the file is exchanged over a secure channel, e.g. encrypted to avoid external tampering (PGP Sign, Encrypt and Verified with a trusted public key). The file itself is unsigned, so please accept files only from known trusted friends. Never import a reseed file if you can not verify its source.
To import the received i2preseed.zip file into your local I2P router:
- Go to http://localhost:7657/configreseed
- Under "Manual Reseed from File" click "Browse..."
- Select the i2preseed.zip file
- Click "Reseed from File"
Check the log for the following message:
Reseed got 100 router infos from file with 0 errors
Sharing a reseed file
For trusted friends you can use your local I2P router to give them a jump start:
- Go to http://localhost:7657/configreseed
- Under "Create Reseed File" click "Create reseed file"
- Securely send the i2preseed.zip file to your friend
Do not reveal this file in any case to unknown users, since it contains sensitive private data (100 RouterInfo) from your own I2P router! In order to protect your anonymity: you may wait a few random hours/days before you share the file with your trusted friend. It is also advisable to use this procedure sparingly (< 2 per week).
General guidelines for manual reseeding of I2P
- Do not publicly publish the reseed file or share these files with a friend of a friend!
- This file should be used only for a very limited number of friends (< 3)!
- The file is valid only a few days (< 20)!
How do I access IRC, BitTorrent, or other services on the regular Internet?
Unless an outproxy has been specifically set up for the service you want to connect to, this cannot be done. There are only three types of outproxies running right now: HTTP, HTTPS, and email. Note that there is no SOCKS outproxy. If this type of service is required, we recommend that you use Tor. Please be aware that the Tor project recommends against using BitTorrent over Tor, as there are serious anonymity-related issues associated with doing so.
من نمیتوانم به سایت های https:// یا ftp:// از طریق I2P دسترسی پیدا کنم.
Within I2P, there is no requirement to use HTTPS. All traffic is encrypted end-to-end, any further encryption, e.g. with the use of HTTPS, doesn't create any further anonymity-related benefits. However, if one would like to use HTTPS or has a requirement to do so, the existing default I2P HTTP Proxy has support for HTTPS traffic. Any hidden service operator would have to specifically set up and enable HTTPS access.
FTP is not supported for technical reasons. There are no FTP "outproxies" to the Internet—it may not even be possible to set up one. Any other kind of outproxy may work if it's set up with a standard tunnel. If you would like to set up some type of outproxy, carefully research the potential risks. The I2P community may or may not be able to help with the technical aspects, feel free to ask. As explained several times above, any existing outproxy isn't a core part of the network. They are services run by individuals and they may or may not be operational at any given time.
My router is using a large amount of CPU, what can I do about this?
Java Runtime Environment
Try to use either OpenJDK or Sun/Oracle Java if it's available for your system. You can check which version of java you have installed by typing
java -versionat a command/shell prompt. Performance tends to suffer with other implementations of java.
File sharing applications, e.g. BitTorrent
Are you running a BitTorrent client over I2P? Try reducing the number of torrents, the bandwidth limits, or try turning it off completely to see if that helps.
تنظیمات پهنای باند بالا
Are your bandwidth limits set too high? It is possible that too much traffic is going through your I2P router and it is overloaded. Try reducing the setting for share bandwidth percentage on the configuration page.
Make sure that you're running the latest version of I2P to get the benefits of increased performance and bug fixes.
تخصیص حافظه
Has enough memory been set aside for use by I2P? Look at the memory graph on the graphs page to see if the memory usage is "pegged"—the JVM is spending most of its time in garbage collection. Increase the setting
wrapper.java.maxmemoryin the file
Bursts of high-usage vs. constant 100% usage
Is the CPU usage simply higher than you would like, or is it pegged at 100% for a long time? If it is pegged, this could be a bug. Look in the logs for clues.
You may be using the Java-based BigInteger library instead of the native version, especially if you are running on a new or unusual OS or hardware (OpenSolaris, mipsel, etc.). See the jbigi page for instructions on diagnosing, building, and testing methods.
Participating tunnels
If your native jbigi library is working fine, the biggest user of CPU may be routing traffic for participating tunnels. This uses CPU because at each hop a layer of encryption must be decoded. You can limit participating traffic in two ways - by reducing the share bandwidth on the confignet page, or by setting router.maxParticipatingTunnels=nnn on the configadvanced page.
رهیاب من دقایق زیادی فعال بود و هیچ یا تعداد خیلی کمی اتصال دارد
New installations of I2P carry out the reseeding process automatically, as well as when the number of known peers falls to a drastically low value. If you need to carry out a reseed of your router, please see the reseed instructions.
رهیاب من تعداد خیلی کمی جفت فعال دارد، آیا طبیعی است؟
If your router has 10 or more active peers, everything is fine. The router should maintain connections to a few peers at all times. The best way to stay "better-connected" to the network is to share more bandwidth. The amount of bandwidth that is shared by the router can be changed on the configuration page: http://localhost:7657/config
My active peers / known peers / participating tunnels / connections / bandwidth vary dramatically over time! Is anything wrong?
No, there isn't anything wrong. This is normal behavior. All routers adjust dynamically to changing network conditions and demands. Routers come online and go offline depending on whether the system it is installed on is operational or not, as well as whether there is an available network connection. Your router is constantly updating its local Network Database. Tunnels which your router is participating in expire every 10 minutes and may or may not be rebuilt through your router.
What makes downloads, torrents, web browsing, and everything else slower on I2P as compared to the regular internet?
The encryption and routing within the I2P network adds a substantial amount of overhead and limits bandwidth. We can try to clarify this with the aid of a diagram:
In this diagram, the path that some I2P traffic takes as it travels through the network is traced. A user's I2P router is denoted by the box labeled 'A' and an I2P Hidden Service (for example, the http://stats.i2p website) is labelled as 'B'. Both the client and the server are using 3-hop tunnels, these hops are represented by the boxes labelled 'P', 'Q', 'R', 'X', 'Y', 'Z', 'P_1', 'Q_1', 'R'_1, 'X_1', 'Y_1' and 'Z_1'.
The boxes labelled 'P', 'Q' and 'R' represent an outbound tunnel for A while the boxes labelled 'X_1', 'Y_1', 'Z_1' represent an outbound tunnel for 'B'. Similarly, the boxes labelled 'X', 'Y' and 'Z' represent and inbound tunnel for 'B' while the boxes labelled 'P_1', 'Q_1' and 'R_1' represent an inbound tunnel for 'A'. The arrows in between the boxes show the direction of traffic. The text above and below the arrows detail some example bandwidth between a pair of hops as well as example latencies.
When both client and server are using 3-hop tunnels throughout, a total of 12 other I2P routers are involved in relaying traffic. 6 peers relay traffic from the client to the server which is split into a 3-hop outbound tunnel from 'A' ('P', 'Q', 'R') and a 3-hop inbound tunnel to 'B' ('X', 'Y', 'Z'). Similarly, 6 peers relay traffic from the server to back to the client.
First, we can consider latency - the time that it takes for a request from a client to traverse the I2P network, reach the the server and traverse back to the client. Adding up all latencies we see that:
40 + 100 + 20 + 60 + 80 + 10 + 30 ms (client to server)
+ 60 + 40 + 80 + 60 + 100 + 20 + 40 ms (server to client)
TOTAL: 740 ms
The total round-trip time in our example adds up to 740 ms - certainly much higher than what one would normally see while browsing regular internet websites.
Second, we can consider available bandwidth. This is determined through the slowest link between hops from the client and server as well as when traffic is being transmitted by the server to the client. For traffic going from the client to the server, we see that the available bandwidth in our example between hops 'R' & 'X' as well as hops 'X' & 'Y' is 32 KB/s. Despite higher available bandwidth between the other hops, these hops will act as a bottleneck and will limit the maximum available bandwidth for traffic from 'A' to 'B' at 32 KB/s. Similarly, tracing the path from server to client shows that there is maximum bandwidth of 64 KB/s - between hops 'Z_1' & 'Y_1, 'Y_1' & 'X_1' and 'Q_1' & 'P_1'.
We recommend increasing your bandwidth limits. This helps the network by increasing the amount of available bandwidth which will in turn improve your I2P experience. Bandwidth settings are located on the http://localhost:7657/config page. Please be aware of your internet connection's limits as determined by your ISP, and adjust your settings accordingly.
We also recommend setting a sufficient amount of shared bandwidth - this allows for participating tunnels to be routed through your I2P router. Allowing participating traffic keeps your router well-integrated in the network and improves your transfer speeds.
I2P is a work in progress. Lots of improvements and fixes are being implemented, and, generally speaking, running the latest release will help your performance. If you haven't, install the latest release.
wrapper.log I see an error that states "
Protocol family unavailable" when loading the Router Console
Often this error will occur with any network enabled java software on some systems that are configured to use IPv6 by default. There are a few ways to solve this:
در سیستم های برپایه ی Linux، شما میتوانید
echo 0 > /proc/sys/net/ipv6/bindv6only
- به خطوط زیر در
wrapper.configتوجه کنید
If the lines are there, uncomment them by removing the "#"s. If the lines are not there, add them without the "#"s.
WARNING: For any changes to
wrapper.config to take effect, you must completely
stop the router and the wrapper. Clicking Restart on your
router console will NOT reread this file! You must
click Shutdown, wait 11 minutes, then start I2P.
If you consider every eepsite that has ever been created, yes, most of them are down. People and eepsites come and go. A good way to get started in I2P is check out a list of eepsites that are currently up. http://identiguy.i2p.xyz tracks active eepsites.
The Tanuki java service wrapper that we use opens this port —bound to localhost— in order to communicate with software running inside the JVM. When the JVM is launched it is given a key so it can connect to the wrapper. After the JVM establishes its connection to the wrapper, the wrapper refuses any additional connections.
More information can be found in the wrapper documentation.
من فکر میکنم یک حفره در نرمافزار پیدا کردهام، کجا آن را گزارش کنم؟
You may report any bugs/issues that you encounter on our bugtracker, which is available over both clearnet and I2P. We have a discussion forum, also available on I2P and clearnet. You can join our IRC channel as well: either through our IRC network, IRC2P, or on Freenode.
- Our Bugtracker:
- Clearnet: https://trac.i2p2.de/report/1
- On I2P: http://trac.i2p2.i2p/report/1
- انجمن های ما: i2pforum.net
- You may paste any interesting logs to a paste service such as the clearnet services listed on the PrivateBin Wiki, or an I2P paste service such as this PrivateBin instance or this Javascript-free paste service and follow up on IRC in #i2p
- Join #i2p-dev Discuss with the developers on IRC
Please include relevant information from the router logs page which is available at: http://127.0.0.1:7657/logs. We request that you share all of the text under the 'I2P Version and Running Environment' section as well as any errors or warnings displayed in the various logs displayed on the page.
من یک سوال دارم!
Great! Find us on IRC:
- on
- on


text:
Kansas Half Marathon Race Plan
We ran for Boston today – a run at lunch with a friend and a run tonight with the local running store. Runners throughout the world are adding up the miles dedicated to those affected by the tragedy. In a way, this is our prayer. We run for those who can't, we run to show support, we run because it feels right. And as we run, we meditate on lives lost, but more importantly on the amazing show of humanity and love in the outpouring of support that has surrounded and lifted up those affected in Boston. We will continue to run and we will be strong.
This Sunday is the Kansas Half Marathon, and with everything that has happened, it will have a little bit different meaning for every runner who is there. I will be wearing the Runners United to Remember bib as I attempt to reach a new PR.
I am still working toward breaking that 2:00:00 barrier, so I am aiming to get closer with this race. My previous PR of 2:16:43 was at the Kansas City Half in October. Despite being a PR, it was not my best race, and I believe I can greatly improve on the time. My hope is to finish close to 2:05 and my plan to achieve that is to start running with the 2:10 pace group to warm-up and then increase speed after mile 6 of the race to attempt to catch the 2:05 group. My goal time is 2:06 (10 minutes faster than my PR) and my stretch goal is anything faster than 2:05. I would be ecstatic if I managed to break 2:00, but I've never yet managed to sustain the pace required for that amount of time, so not sure I'm there yet.
The weather should be perfect for running on Sunday morning, starting with temperatures in the mid-40s and rising to no higher than 65 that day. I'm planning to wear capris and a tech t-shirt with a long-sleeved quarter-zip to begin the race. I'm going to carry my own water and Honey Stinger Pink Lemonade gummies for my race day nutrition. On my long runs, I've been practicing taking one chew about every mile starting around mile 3, and it's worked pretty well for me, so I'll stick with that for this race. Here's my packing/wearing list for Sunday:
- Boston remembrance bib
- Fuel belt & water bottle
- Honey Stinger Pink Lemonade chews
- Garmin watch and HRM
- Running capris
- T-shirt
- Long-sleeved running shirt
- Gloves & Hat/headband
- Socks/Sports bra/Deodorant
- Hair tie & Bobby pins
- RoadID
- Brooks PureFlow shoes
- Cellphone & $$
- Banana & Almond butter for breakfast
- Change of clothes for post-race
My plan is to have everything laid out and ready to go Saturday night, so I don't need to think about anything at the crack of dawn Sunday in time to leave the house by 4:50am to leave town by 5:00am. That will put us at the race start around 6:15am to pick-up our packets and have a nice cushion of time before race start at 7:30am.
The rest of this week's training will be focused on tapering for the race on Sunday. My plan is to run an easy ~5 miles tomorrow afternoon, do a short but fast 2 miles on Thursday, full rest on Friday, and an easy 1-2 miles on Saturday to loosen up my legs. I'm also hoping to do a little yoga tomorrow or on Thursday. I've opted to skip the weights this week to avoid any unnecessary soreness on Sunday. My other major goal for this week is to get enough sleep. I'm off to a bad start, but my goal is to be in bed by 10pm the rest of the nights this week.
I'm sure I'm forgetting something, so I may update this post as I think of other aspects of the race that I need to worry about.
Do you have any races planned? Do you write a race plan ahead of time?
Today's Training:
3.04 miles run + 3.07 miles run = 6.11 miles total
For Boston
My heart is in Boston today, and all my thoughts and prayers are with the victims of this senseless attack.
I have no wise words, no deep insights today. Please just join me in thinking and praying for Boston. If you have a race coming up, consider joining the "Runners United to Remember" event and wearing the remembrance bib. This is not a fundraiser, it's just a simple act to show support and solidarity with the runners, volunteers, spectators and locals affected in Boston today.
For Boston, for Boston,
we sing our proud refrain
for Boston, for Boston
'tis wisdom's earthly fame
for here are all one
and our hearts are true
and the towers on the heights
reach the heavens own blue.
for Boston, for Boston
'till the echoes ring again
For Boston, for Boston
thy glory is our own
for Boston, for Boston
'tis here that truth is known
and ever with a right
shall our heirs be found
'till time shall be no more
and thy work is crowned
for Boston, for Boston
thy glory is our own
– T. J. Hurley
(Boston College Fight Song…seemed appropriate today)
Brew to Brew 2013 Race Report Part 2
To see part one of the Brew to Brew race report, visit here.
After the first exchange point, we all piled into vehicles and headed toward the second exchange. We did have some trouble finding a few of the exchange points early in the day, but they got easier and more obvious as the day progressed. We lost the other vehicles on the way to the second exchange point, so we spent a little time texting and calling to try and get them to the right place. Despite the lost time, we had a little bit of time to kill even after everyone else found the exchange point. Leg 2 was 5.3 miles, so we were expecting our runners to finish in about 40 minutes. We sat in the car for a bit to stay warm, and about 7:25 am we got out to cheer for other teams while we were watching for our runners. Before long, we spotted green shirts in the distance.
They were together and approaching at a breakneck pace! We cheered them in as our next runners got ready to take on legs 3 and 4.
Double exchange 2 complete! This photo looks posed and perfect, but I swear it was real! The leg 2 runners absolutely rocked their leg and it took them a little while to recover before we could snap a photo of them.
We had plenty of time to get to the next exchange point, so we hung out for a bit and dug into those muffins I had made. I was going to be running next, so I was a little hesitant to eat a muffin. I decided to just risk it since I was hungry and still had at least an hour before my leg. I think in the future I will need to do a better job of preparing nutrition to run non-consecutive legs, but I hadn't put much thought into it this time around.
After we finished eating, we decided to go out to the next exchange point to cheer our runners even though they were running through to finish two legs. We parked and walked up to the road to cheer for the other teams till we saw our runners coming through.
They had just a little over 2 miles to go at this point to complete leg 4, so we hit the road quickly after cheering for them and headed to exchange point 4. I was running leg 5, so I started getting ready to run in the car on the way. I got my fuel belt adjusted and shed my outer layer to just wear shorts and a t-shirt for my run. When we got to the exchange point, we made a quick port-a-potty stop and headed down to the course.
Before long, our first runner was approaching. The two runners on this leg had gotten split up, but I knew the second runner who I was relieving would not be far behind.
Leg 4 completed and leg 5 begun for team 2!
A few minutes later, and I started leg 5 for team 1! I knew I had to run about 4.7 miles, and I wanted to catch up as much as possible to the other team's runner to get the teams back in sync, so I started at about a 9:00 min/mile pace. Initially, I had planned to run this leg quite a bit slower, but I felt great so I just went with it. My legs never got tired during my run, and the course was fun, flat and fast, so I felt like I was cruising. I passed a few runners, and thought I caught a glimpse of our other runner at one point, but I wasn't able to catch her. She finished her leg and handed off for leg 6 to begin.
I finished my leg in just about 42 minutes, which was just under 9 minute miles. I handed off the slap bracelet to my hubby and he took off for a hard 3.3 mile uphill run.
We regrouped at the station, and took a photo to commemorate the end of the leg before driving to the next exchange.
At this point, the two teams had to diverge a bit as the race coordinators split up teams into exchange points A and B at a few different places along the course to reduce the congestion at the exchange points. For our early start, it wasn't really needed as there were few teams running that early, but I expect it's really helpful for the volunteers to keep things moving smoothly as the day gets busier.
We drove to exchange point A to start leg 7. Curtis killed his hilly leg and ran those hills like a champ.
We were finished with more than half of our total miles, with just four legs left to run.
We met up with the other team again at the next exchange point. It was in a small Kansas town and there were delicious grilling smells wafting around, making us all very hungry! I decided it was time for some more food as I'd be running again at leg 9, but I had to pass on the burgers. 😦 I settled for some banana and a Power Bar.
Leg 7 is interesting because the runners have the option to either run an extra mile or take a short boat ride across a creek. It sounds like the vast majority of runners take the boat, and our runners commented that they didn't see an option to go by the road. The actual mileage for the A course and the B course are drastically different, so this is something to remember and be aware of next year, as my notes did not have this info when I was putting together the teams.
The leg 7 runners came in very close to each other, so the teams were getting back into sync again.
After leg 7, it was time for me to get ready to run again. I strapped my fuel belt back on and stripped my long-sleeved shirt to get ready. The last few legs are all on gravel/dirt roads through small farms. Our teams congregated at the exchange to wait for our runners.
We didn't have long to wait before it was time to take off for leg 9!
I felt ok as I started my leg, but it didn't take long before I felt the 5K from the day before plus the earlier leg that day catching up to me. Leg 9 is on a rolling gravel road. My shoes were slipping on the gravel quite a lot, and I was tired by this time in the day. I think that I could have done a better job of fueling to help get me through this leg. I finished the 4.2ish miles in 10 minute miles, so quite a bit slower than my earlier leg, but it was about all I could push myself to do. The very end of the leg has a bit of a "fake out" exchange station where you have to keep running about .25 miles after you see the first vehicles to get to the actual exchange. I tried to pick it up as I ran down the hill to meet my team.
Leg 10 began and we were on our home run! We left the last exchange point and headed to the finish line in Lawrence, KS to cheer for our final runners. We almost didn't make it in time to see team 1 finish the leg. Luckily, we were at the finish line just in time.
Our leg 10 runner finished strong to bring team 1 into the finish in 6:44:07, which averages just about 9:10 minutes/mile. Curtis and another of our teammates walked out to meet our final runner from team 2 and run her into the finish line. It was another strong finish for a total time of 6:58:40 (9:30 min/mile pace) for team 2.
After a long day, we finished our 44.4 miles and went out for a well-deserved meal of burgers and beer at a local restaurant.
Overall, it was a really successful day of running. Everyone did phenomenally well and I am so proud to have such awesome teammates. The course was a nice mix of terrain and the exchange points were pretty well organized. This year the weather made for a gorgeous day for running, unlike the unbearable heat from last year. I can't wait till next year!
If you ever have the chance to run on a long distance relay team, I highly recommend it. The experience was fabulous!
Brew to Brew 2013 Race Report Part 1
Last weekend was hectic and packed full of fun running events. After Dog-N-Jog on Saturday, I had a little bit of downtime to prepare for the rest of the weekend. I squeezed a tiny bit of studying into the afternoon, then baked some muffins for my Brew to Brew teammates before getting ready to leave for Lawrence, KS to be closer to the start of the relay in Kansas City.
We have been planning for this race for months and ended up having two teams to run the 44.4 mile point-to-point relay from Boulevard Brewery in Kansas City, MO to Free State Brewery in Lawrence, KS. The race is 10 legs and we had 17 runners, with 8 runners on team 1 and 9 runners on team 2. Three runners ran 2 legs each to make up the difference. Organizing the runners and then the vehicle driving schedule are the most difficult part of planning for the race, but once they were figured out, everything else fell into place pretty well. Everyone traveled to Lawrence on Saturday for a pre-race pasta dinner and team meeting, where we went over our plans for Sunday's relay race. We hadn't decided on what we would use as a baton, if anything at all, so we made a last minute decision to use some bright yellow/green reflective snap bracelets that I had as our "batons" for the relay.
After our dinner and meeting, we split up and half of us traveled to Kansas City to stay the night, several people went on a beer run, and the rest of us hung out for awhile before bed. We stayed up later than I intended, but a big part of the fun of the weekend is the camaraderie, so it was definitely worth the lost hours of sleep!
4am came really freaking early on Sunday. The crew that stayed in Lawrence needed to be out of the house by 4:45am to get to the starting line to meet our teammates at 5:30am in time to send off our first runners after a team picture. Well, best intentions, right? We were up and at 'em, but leaving a little later than intended combined with poor GPS directions, and we didn't make it to Boulevard Brewery till just about 5:45am. Luckily, the rest of our teammates were there and we were able to take a quick picture and send our first two runners just in time to begin their legs at 6am.
Last year's race was insanely hot, so we had chosen to take the earliest start time for this year in case it happened again. It was pretty chilly at only ~45 F, which I know I was unprepared to handle. I brought about every possible combination of clothing that I would need, except I managed to forget a warm jacket. Needless to say, I shivered through the start! The day was slow to warm-up, so we were all bundled for most of the day, but our runners all rocked green shirts during their legs. We had decided in advance that we would wear bright neon/lime green shirts to make it easier to see each other at the exchange points. Apparently, neon green is very "in" this year because we were one of many teams with the same idea! Next year, we'll have to get a little more creative and find another more unique color. I'd like to look into having tech t-shirts made for everyone to match if we can do it at a reasonable cost.
This was the start of a very long and exciting day.
Since sunrise was scheduled for close to 7am and dawn wouldn't come till 6:30ish, so our first runners got to contend with running in the dark. We made sure that they were decked out in reflective gear for safety, and they fit right in!
As soon as our first two runners started, we headed back to the cars, made a quick stop for coffee, beer and some more pictures, reorganized our stuff and drove to the first station to wait for our runners. While we were waiting, we went up and cheered for all the runners coming in – especially the solo racers who would be running all 44.4 miles that day. I am a relatively quiet person, usually, but I will scream and holler and carry on with the best of them at a race. I love it when people cheer for me, so I figure I can pass that on and cheer for strangers, too! If I were running it as an ultra, I know I would appreciate the extra encouragement, so it has become my personal mission to cheer for as many ultra runners as possible on race day. Though, next year, I need to invest in a cowbell, so I don't scream myself hoarse again by the end of the day. 🙂
Our runners came in right about the time we expected them. They were very close together, so our exchanges went off one after another without a hitch.
Our first two runners finished their 3.9 mile leg, getting us off to an awesome start for our day of running.
I'll post my review of the rest of the race tomorrow, but I did want to back up a bit and write a little more about the planning that goes into relay races. The relay concept can seem confusing if you've never done it before, but with a little work to make sure everyone gets to the right place at the right time, the day can go really smoothly. Last year, not having the experience of a relay race, I did not put too much thought into pacing for our two teams. This year, I decided it would be fun to try and match paces on the two teams so that we could spend more of the day together. This ended up working out pretty well, though there are definitely still some kinks to work out.
After confirming the list of committed runners, I sit down with it and with the course details on each leg and start matching. I had a pretty good idea of each runner's pace, and I had asked them for any preferences of leg and maximum distance they were willing to run. In the future, I think it would also be a good idea to ask for the minimum distance people would like to run so that anyone getting ready for spring races can use the race as a training run if they like. I just use a spreadsheet so I can copy & paste names into the roster and move people around pretty easily. Once I had all my info, I started with the shortest legs and tried to match runners in pace who wanted to do shorter distances and I also tried to fit as many people to specifically requested legs as possible. Curtis and I were the only couple this year, but if there were other couples, I would probably try to keep them together on the same team to make vehicle coordination easier later. I leave the most flexible runners to place last, so that I can fill any gaps that don't have a perfect match prior. This year I did a few iterations of this because we started with enough runners for 3 teams, but unfortunately, we lost several runners for various reasons.
When the teams were finalized, we registered the whole team. Last year, each person registered separately and just entered the team name; this year, everyone had to be registered together at the same time, so I did the main team registrations and then had each person meet me to enter individual information. I thought it would be easier than gathering everyone's information, but in retrospect, I think it would have been easier to have everyone complete a short form and return it to me to enter. This was all completed about a month and a half prior to race day.
Closer to race day, I worked out the driving schedule for the trip from Manhattan to Kansas City and for the day of the race. For that, I start with the vehicles offered and then just fill them according to team, moving people in and out of vehicles as they finish running their legs. I assume that people will pretty much get where they need to be even if there are some changes on race day, so as long as the main concern is getting the next runner to their exchange point, pretty much everything else follows.
More tomorrow on how the rest of the race went!
Have you ever raced a relay or organized one?
Today's Training
10 mile run – last one before the Kansas Half Marathon next weekend!
Dog-N-Jog 2013 Race Report
Saturday morning was the 2013 Dog-N-Jog 5K race, and Tara's second running race! I woke up around 6am to feed Tara and make myself breakfast so we would have plenty of time for our 9am start. I needed to get to the start line around 8am to deliver something, so we left the house around 7:50. I picked up my race packet when we got there, got situated with my race bib, chatted with a few friends, and went for a short walk to work out some of Tara's and my nerves.
I have a confession to make.
I've never really "warmed-up" for a race. I usually run longer distances than the 5K and in the past I never felt that my endurance was good enough to warrant an extra mile or so before beginning my race! In my training runs, though, I've noticed that it usually takes me about a mile to get really warmed-up and into a rhythm for a good run, so I decided to try it for the 5K. Around 8:40am, we set off for an easy warm-up mile. Curtis didn't race on Saturday, but he joined Tara and me for our warm-up. We ran just under a mile (0.89) at a 10:34 pace, and got back about 10 minutes before the start.
Tara and I were both pretty jittery and ready to go, but we stood and talked to some friends (doggy and human). Just before the gun, we lined up near the back of the corral and braced ourselves for the start. Just like last year, there was incredible energy at the start. The dogs were ready and raring to go and when the gun started, after a short collective hop, everyone started moving forward. The initial forward movement seemed a little slow compared to last year, but that was probably because everyone was trying to get over the timing mats, as this race was chip-timed for the first time.
As soon as we got through the chute, Tara started moving and picking off runners. We made our way through the pack pretty quickly by going around runners in the grass. The field opened up a lot by 1/4 of a mile into the race, and we were cruising. I checked my watch and realized I was on a much faster pace than I anticipated. I have never beaten 9 minute miles in a race, and I was on pace for a bit faster. I considered slowing, but felt great and decided to keep up the pace as much as possible. Tara was running strong and still wanted to overtake the runners. We passed a number of people and only got passed by one guy with a dog right at the end of mile 1.
Curtis joined us for a short bit of the race to run us into the finish area. I still felt strong, so I think I probably still have more to give with these shorter distances.
We kept pushing the pace as much as possible till we came to the home stretch where we sprinted as much as we could through the finish chute. Our final time was 26:58 (8:41 minute/mile pace!!!!), which is a PR by about a minute and a half. I finished 8th female (out of 91) and 17th overall (out of 132).
This was the strongest I have ever felt running a race, so it seems that my winter training has been paying off! It might be time to pick up the speed in my training to keep improving in this area. I felt like I was stagnant and destined to run consistent 10 minute miles forever, but I'm finally getting faster!
I was really proud of Tara's and my efforts today, we both started strong and ended strong and she was very well-behaved. I can't wait to do this run again next year and maybe even PR again!
Race Day Tomorrow!
The Dog-N-Jog 5K race is tomorrow morning at 9am (I should be sleeping right now!). I'm super-excited for tomorrow's race. I can just remember the high of the energy at the start line of last year's Dog-N-Jog and can't wait to be part of it again. 🙂 This race marks the start of my whirlwind "season", with another race on Sunday, and the half marathon in two weeks!
Good luck to all my friends and classmates running tomorrow! I hope you and your dogs have fun!
Today's Training
2.41 mile run to loosen up
Dog-N-Jog and Brew to Brew Race Plans
This weekend, I have a 5K race on Saturday (Dog-N-Jog) and a relay race on Sunday, in which I'm running two legs for about 9 miles total. Both races are more "for fun" than major goals for me. I'm very tempted to go for a PR on my 5K at Dog-N-Jog, but knowing that the start will be insane with all the people and pooches, I think it is more important to just enjoy the event without setting any race specific goals. My major goal for the Brew to Brew relay race is that the day goes smoothly and everyone gets to the exchange points on time!
I've toyed with the idea of going to the gym in the morning to lift, but I think I am going to prioritize sleep over an extra workout this week. My plan is to do a light 3 mile run around the neighborhood right after class ends in the afternoon. I want to leave plenty of time to get my studying done so I can get to bed at a reasonable hour.
Classes don't start till 9am on Friday morning, so I should have time to fit in a short yoga routine to stretch and loosen up in advance of the race Saturday morning. Otherwise, my time will be spent in class in the morning and then an exam in the afternoon. Packet pickup should begin by the time I get out of my exam, so I'll grab my bib/chip before I leave school. Then, Friday afternoon/evening, I'll prep everything for the 5K and lay out my running clothes and Tara's gear:
- Timing Chip/Bib
- Leash/Collar
- Poop bags
- Water bottle(s)/bowl
- Heart rate monitor/Garmin
- RoadID
- Running shoes
- Socks
- T-shirt/Capris/Sports bra
- +/- Race belt
- Hat/Sunglasses
- Sunscreen!
- ID badge
The race doesn't start till 9:00am, so I have plenty of time if I get up by 7am to eat breakfast and be out the door by 8:15am. That should put me at the race start early enough to do a quick warm-up and hit the bathroom before lining up. Last year, I think the race started a little late, but they've enlisted the help of Manhattan Running Company to do the timing this year, so I'm hoping we start right on time. As I mentioned, I'm not setting a goal time, but I expect to be done in around 30 minutes give or take depending on how congested the start is. After the race, I need to remember to stretch well so I'm not stiff/sore for Sunday. I might take a short nap before getting packed and ready to head out to Lawrence, KS for the night.
Packing list:
- Change of clothes and shoes for after the race on Sunday
- Neon green tech shirt, sports bra, and long-sleeved shirt
- Running capris and tights (just in case it's colder than expected)
- Rain jacket
- Hat
- Sunglasses
- Sunscreen
- RoadID
- Garmin/Heart rate monitor
- Race belt
- Hydration belt
- Water bottles
- Snacks and Breakfast foods
- Running shoes
- Running socks
- PJs for Saturday night
- Toiletries
- Small first aid kit for the car
- Cooler
- $$$
We'll pick up a few of our teammates and head to Lawrence around 5pm to all have dinner around 7 or 7:30pm and a brief race meeting. Then it's early to bed for a really early wake up call.
Our teams start at 6:00am Sunday morning, so we'll need to meet at the race start to coordinate and get into the right vehicles by 5:30am. Once the first racers go off, we'll start the crazy carpooling and driving around to exchange points to cheer in runners before moving to the next exchange point. I'm running legs 5 (4.8 miles) and 9 (4 miles) so I'll have awhile in the car before my legs, and will need to eat around the time the race starts and probably snack after my first leg is finished. Hopefully the day will run smoothly and we should finish around lunch time. 🙂
This will be my first attempt at running two races in one weekend. The overall mileage is pretty reasonable, so I'm not too worried about the physical challenge. I do think this weekend is going to be just a little mentally exhausting, especially since I'm going to try and fit in studying anytime I have some downtime!
Have you ever done a relay race?
Wednesday's Training
4.6 mile trail run, easy
Beginning Running with your Dog
There's no running partner quite like a dog. The uncontrollable joy when you grab your dog's leash is infectious and is almost guaranteed to get you out of the house to hit the roads or the trails. And who else can we convince to run in rain, snow, sleet, and even a stiff Kansas wind with us? Whether a seasoned runner or a newbie, your dog can help keep you motivated in your toughest moments and be there to share your greatest runs. My dog, Tara, has helped me train for five half marathons. She keeps me going on those tough long runs when I just want to take a break and she races me, pushing me faster, when I'm working on speed. In honor of our upcoming Dog-N-Jog race this weekend, I've put together 10 tips for beginning a running program with your pup.
1. Warning: Always Consult a Physician Before Beginning an Exercise Routine
We see these signs and warnings every time we go to the gym or read about starting a new exercise routine, and the same goes for our dogs. It's a good idea to take a trip to the veterinarian before beginning an exercise program with your dog, particularly if she hasn't had a complete physical in awhile. Just like in people, we want to make sure there are no heart, lung, or musculoskeletal abnormalities before beginning a running program. Also, ask your veterinarian to teach you how to evaluate your dog's Body Condition Score to determine if she's at a good weight, which will be helpful for you to evaluate her condition as you increase your mileage. And if your dog is under two years old, make sure to ask what age it is okay to start running so that the repetitive physical stress does not affect joint and bone development in young dogs.
2. Know Your Dog
It's obvious from the vastly different physical characteristics that different breeds of dog were bred for different purposes and have different strengths and weaknesses. While our herding dogs and sledding dogs may be able to accompany you on even your longest distance runs, smaller breeds and dogs with flattened faces (e.g. pugs, bulldogs, etc.) may only be able to run shorter distances due to their conformation. It's important to recognize your dog's abilities and keep your expectations in line so that you are not pushing your dog beyond his physical capabilities.
3. Start Slowly
If your dog has been a couch potato her entire life, or even if she's active but has never done any endurance running, it's important to build up slowly to avoid injuries. I follow the same general rules for building doggy training plans as for people – build weeks increasing no more than 10% total mileage and no more than 10% long run distance interspersed every 2-3 weeks with a step back or recovery week. If you are already running consistently, you may want to plan some runs in which you can run a short loop with your dog, drop him off at the house and then continue on the rest of your run until you've built up your dog's endurance.
4. Be Aware of the Weather
Unlike people who can sweat, dogs use panting as their primary mechanism for cooling themselves. Because dogs are also extremely willing to please, they may push themselves past the point of safety on hot days. If you notice your dog is excessively panting, trying to seek shade, or lay down during a run, it's time to stop and let them cool down. Tara is fairly heat tolerant for a German Shepherd Dog, so my general rule of thumb is no more than 3-5 easy miles when it's over 80 degrees F. You will need to find the comfortable point for your own dog, and avoid pushing him beyond his tolerance.
5. Hydration
And on that note, if you need water on a run, there's a good chance your dog does too! For short runs (under 6 miles or so), I don't carry water and have found that Tara will not drink even if I offer it. On longer runs, especially on warm days, I offer water every time I take a sip. You can teach your dog to drink from a bottle or there are small collapsible bowls you can use that will fit in a hydration belt. Since Tara has never learned to drink from a bottle, in a pinch I will pour water into a cupped hand and let her take a few sips. There's no need to gorge themselves on water, just enough to quench their thirst.
6. Nutrition
This is a tough aspect to cover, and could fill an entire blog since such a large percentage of dogs in the U.S. are overweight or obese. Running is a great way to help your pup get more exercise and lose some of that weight, if needed. You may also be helping your dog live longer, as some studies have demonstrated that thinner dogs may have greater longevity. If your dog is already a good weight – something your veterinarian can help you assess (see #1) – you may have to increase your dog's rations to fuel the extra exercise. Dogs may also benefit from extra nutrition on long runs (10+ miles), but their smaller size means they probably do not need nearly the number of calories that we do, so it's important to be careful to find an appropriate balance.
7. Strength and Stretch
I'm beginning to sound like a broken record, but just like you, your dog will benefit from strength training and stretching. Cross-training such as swimming, hiking, and tugging can help build muscle strength. You can also use simple tricks such as doggy push-ups, perch training, and backing up to improve body awareness and agility. Learning to do simple stretches and massage on your dog can be a great benefit for them to work out sore muscles.
8. Leash and Potty Training
There are two major training items that can make runs with your dog much more enjoyable. First, is teaching your dog to run properly on a loose leash. I'm not too picky, Tara can run at my side, behind me or in front of me as long as she's not dragging me around the entire run or constantly crossing my path. I prefer her to run out in front so we're not stepping on each other on narrow trails, but if she wants to be at my side, who can argue with that? In my opinion it's easiest to train loose-leash walking then translating that to running. The second major item is teaching your dog to eliminate on command. It's not a hard thing to teach (simply give the cue you choose every time your dog eliminates) and it saves a lot of frustration on the run. Obviously, when they gotta go, they gotta go, but the less stops the better! Some dogs will catch on to these faster than others, but if you put in the time having both of these "skills" will make runs much more enjoyable. 🙂
9. Observing Your Dog
I'll never forget the day I was out with Tara and she went completely lame on one leg. She was non weight-bearing, but otherwise happy as a clam. I had no idea what she'd done to herself – there were no yelps of pain, no sudden twists, turns or stops that could have caused it. When I stopped to check her, I found a 3 inch long thorn sticking out of her pad. After removing it, she was back to normal, so we ran home where I was able to clean and more thoroughly evaluate it. It's incredibly important that you learn to observe your dog for injuries especially through any subtle gait changes. Dogs are so incredibly stoic that they often don't show us overt signs of pain unless it's really really bad, so we need to be able to pick up on the little things. Sore muscles or injuries may lead to lameness that requires rest (and possibly vet intervention) for healing. Paw pads are a frequent place of minor and major running injuries, so I try to inspect them daily for any cuts or abrasions. In the summer be aware of the hot asphalt and in the winter, the chemicals and salt used on roads and sidewalks can burn the pads.
10. Have a Blast!
(The obligatory "have fun" tip). Running with your dog is not just a great way to stay motivated and to get fit, it's fun! Explore new routes, try trail running with your dog, or find a dog-friendly race to do together. Just take the time to appreciate the pure and simple joy that dogs have when they get to go on a run with you. 🙂
What additional tips do you have for running with your dog(s)?
Disclaimer: The contents of this post and blog are my own opinions and should be used for informational purposes only. The information presented here is not a replacement for your veterinarian's medical advice or care.
Yesterday's Training:
30 minutes yoga
New Rules of Lifting for Women Stage 1, Workout A (1/8)
Running in the Dark
One of my favorite times of the day to run is first thing in the morning – before the sun rises. It's been awhile since I've been willing to brave the freezing temperatures and run before dawn, but this morning I dragged myself out of bed at 5:30am, put on our reflective gear and hit the road with the dog. It was a bit chilly and windy to start, but once I warmed up, I was comfortable.
The best thing about running first thing in the morning is that once it's done, there's no temptation to skip that day's workout. I get to have my entire afternoon free for studying or whatever else and don't need to worry about trying to fit in my run. Some days, I get to see the sun rise, and you can't beat that! Though this morning was a little too early, and I was only out till dawn.
Running in the dark does have a bit of a learning curve, and I know it's not for everyone, but it works pretty well for me. The number one most important thing for me to run in the dark is safety. I do have to run on roads in several places around my neighborhood where there aren't sidewalks and it's really important that I'm visible to drivers. I wear bright colored running gear (I'm on a real neon kick right now!) and always wear reflective straps – at least around my waist and usually on my wrist or ankle as well. And just in case something were to happen, I always have my RoadID.
Also, I always take the dog with me when I'm running in the dark and she wears a light so I have a little visibility of the path, as well as a reflective vest, leash and collar so she is visible to drivers and other runners. We both stay alert to our surroundings; Tara is a German Shepherd Dog and is quite good about letting me know if there is something "off" by subtle cues in her behavior – pricked ears or sudden watchfulness. Fortunately, the most dangerous thing we've run into is a skunk that thankfully didn't spray us! Even though we get a lot of strange looks with all our gear, it's worth it to know that the cars that speed through the neighborhood will be able to see us. Many of the runners and early morning walkers that I see wear all black or dark colors and I can barely see them till I'm about 3 feet away, so I don't know how groggy drivers could possibly see them.
I do usually stick to areas I know well and have smooth terrain or sidewalks as much as possible so I don't trip and fall in the dark, but for the most part, as long as I keep my feet picked up it's not too difficult to avoid falls. I haven't done much trail running in the dark, but I imagine it would be quite a bit more technical. Sticking to well-kept trails and sidewalks, I haven't used a headlamp yet, but on a trail run I know it would be necessary. Tara's little light is not nearly strong enough to provide enough light to avoid the obstacles on the nearby trails. I think I'd like to try a night trail race sometime, they sound like a lot of fun.
I'd like to get back into the habit of running regularly in the mornings before school instead of leaving my runs till the afternoon. It'll make it easier to fit my shorter weekday runs into my schedule. Also, with the hot temperatures fast approaching with this summer, I expect I'll be doing a lot more running in the dark or at least early in the morning as I try to avoid the daytime heat and ramp up mileage for the marathon.
Have you ever run in the dark? What time of day do you prefer to run?
Today's Training
4.39 mile tempo run
A Marathon and Goals for April
Yesterday, I had one of the best double-digit runs, ever. The weather started a little humid and mid-50s, but cleared up and the sun came out. I ran with the dog, Tara, as well as three other friends and two more dogs. We started on our usually long run route, but instead of doing an out-and-back as we usually do, we mixed it up and turned off at 5 miles to create a loop through town. It's amazing how a few miles of new scenery can invigorate a long run. On my shorter runs I routinely switch directions and mix things up with new side streets, but on the longer runs I've been doing the same route for quite awhile so it made a huge difference to change the route so much.
I think I'll try to come up with another couple of courses for double-digit runs over the next few months to keep things interesting. It is going to be even more important as I ramp up the mileage for…wait for it…marathon training! I finally committed and registered for the Richmond Marathon on November 16 in Richmond, Virginia. I am so excited at the prospect of finally tackling 26.2 miles! My friend, Caitlin, and my hubby are going to run it too, so I'll have plenty of support in my training here in Kansas and my family in Virginia is already on board with being our support crew while we're on the East coast.
With such a big race on the horizon, I would like to get back into the habit of setting regular goals throughout the year. I only set one goal for running for the year and that was to run 1000 miles, which I am a little behind on reaching with my current monthly totals (197.95/1000). Tomorrow is April 1st, so today seems apropos to start setting some monthly goals.
Goals for April
1. Run 100 miles in the month. I've run just under 200 miles for the year so far, so 100 this month will put me back on track for an even effort in the rest of the year for reaching my 1000 miles goal.
2. Do at least 1 day of weight lifting per week. I would like to start one of the New Rules of Lifting programs again. I'm leaning toward New Rules of Lifting for Women because I'm already familiar with all the moves, don't need any new equipment, and they're fairly short routines for the first few months while I'm still in school. My plan is to start by going to the gym this Tuesday during my long lunch break.
3. Prepare 1 new recipe per week. I really enjoyed finding new foods to try and meal-planning during my paleo experiment, and would like to continue adding some fresh new ideas to the repertoire.
4. Do at least 30 minutes of yoga per week. My flexibility is abysmal and running keeps me too tight, so I need to invest more time into stretching and flexibility. I think incorporating yoga into my routine will be a great way to accomplish this.
5. Research the possibility of an early summer triathlon. I'd like to find something to fill the gap between my half marathon training and the beginning of my marathon training. If I find a race that is within an easy morning drive, register and organize my training plan.
Do you have any tips for a first time marathoner? Do you set goals for yourself throughout the year?
Yesterday's Training:
10.01 mile run
Today's Training:
Rest day


text:
Women Prefer Slim, Fit Men to Meatheads
Attention, guys: pumping up may not get you the girl.
Researchers from the University of Pretoria in South Africa took photos of 69 men of varying body types right after they had given them the hepatitis B vaccine, which acts to trigger their immune system. They showed those photos to a group of women who were ovulating—presumably putting them at their most sexually selective— and a had third group measure the men on their masculinity and body types.
Researcher found men who were rated in decent shape but slim were more attractive to the ovulating women than men who were overweight or severely underweight and the men who had a muscular, traditionally masculine shapes.
The researchers also found that a low (but not too-low) body weight correlates with a strong immune system, which would also make a man more attractive to a fertile woman. Muscles and more masculine features, however, didn't correlate with a strong immune system, which the researchers believe is why those body types weren't found to be as appealing.


text:
Rep. Radel will not resign after coke bust
MIAMI (AP) – A month after pleading guilty to cocaine-possession charges, Republican Rep. Trey Radel of Florida refused to resign Thursday, saying he wants to "rebuild the trust" of voters.
At a news conference held the same day he left a drug and alcohol rehabilitation center, the 37-year-old freshman told a news conference at his Cape Coral office that he will cooperate with congressional investigators who are looking into his conduct.
"I love what I do and I'm going to return to what I do, what you sent me to do in Washingon, D.C., which is working for you and your family while I relish mine," Radel told voters watching on live television in his district. "No one will take away my passion when it comes to serving Southwest Florida."
On Nov. 20, Radel pleaded guilty to a misdemeanor charge of cocaine possession and was sentenced to a year of probation. He admitted to purchasing 3.5 grams of cocaine from an undercover officer in Washington on Oct. 29.
Several GOP leaders, including Gov. Rick Scott, had asked him to resign. The House Ethics Committee announced Monday that it was launching a formal investigation of him.
Former Rep. Connie Mack IV, who represented the area for eight years before a failed run for Senate last year, has been mentioned as a possible primary challenger if Radel runs for re-election next year.
Radel had been in office for 10 months when he was charged. His district includes the Gulf Coast cities of Fort Myers and Naples.
The drug arrest derailed a seemingly promising career.
After a career as a TV news anchor, he started a media-relations firm and hosted an early-morning conservative talk-radio show in Southwest Florida. He married another news anchor and they had a baby.
When he decided to run for Congress, he became involved in a bruising, six-way GOP primary, openly targeting opponents on the Internet and facing criticism for his firm's ownership of explicitly named websites. But he was backed by the local tea party movement and Republican luminaries, including Mack and Sen. Marco Rubio, and clinched the GOP nomination. He cruised to victory in November.
Things were seemingly going well for Radel. His wife was featured in a glowing local news segment about how the couple were adjusting to life in D.C., he had sponsored a handful of bills, and he was interviewed by several inside-the-Beltway publications. He was active on Twitter and wrote pieces for Buzzfeed about rap music. (He dubbed Public Enemy's "Fight the Power" a conservative anthem "because I believe when government expands it be-comes a political tool meant to oppress.")
He supported drug testing for food-stamp recipients and championed cuts in sheep-farm subsidies, keeping good on his conservative promise.
Then, on Oct. 29, Radel attempted to buy $250 worth of cocaine from an undercover police officer in a Washington, D.C., neighborhood.
According to court documents, federal agents confronted the congressman and he invited them to his apartment, where he turned over a vial of the drug. A DEA official who spoke on condition of anonymity because he was not authorized to release details of the case in his own name said Radel was identified to authorities as a cocaine buyer by his suspected dealer. Court documents said the lawmaker had purchased the drug on several previous occasions.