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1470 results for "evan longoria"
Evan Longoria #3 3B
BA HR RBI OBP SLG .252 22 90 .320 .406 FANTASY OWN(WK+/-) AVG DRAFT 100.0(0.0) 22.9Next Game: Red Sox at Rays Tuesday 9/23 7:10 PM ET
Longoria gets winning hit, Rays beat Blue Jays 2-1
Longoria gets winning hit, Rays beat Blue Jays 2-1Recap | Box Score | Conversation | August 24, 2014
Drew Smyly throws 2-hitter as Evan Longoria, Rays crush Jays
Drew Smyly pitched a two-hitter and retired the final 19 batters for the first complete game of his career, leading the Tampa Bay Rays over the struggling Toronto Blue Jays 8-0 on Friday night.Recap | Box Score | Conversation | August 22, 2014
W2W4: Rays at RangersCalvin Watkins
The Rangers and Rays begin a four-game series tonight at Globe Life Park. Here's a preview: What's up with the Rays? They had a three-game win streak snapped Sunday with a 12-inning loss to the Chicago Cubs. The Rays have played three extra-inn...Blog | August 11, 2014
Photo results for "evan longoria"
Chicago White Sox v Tampa Bay RaysSeptember 20, 2014
Chicago White Sox v Tampa Bay RaysSeptember 19, 2014
Chicago White Sox v Tampa Bay RaysSeptember 19, 2014
Chicago White Sox v Tampa Bay RaysSeptember 19, 2014
Rapid Reaction: Rays 4, Cubs 0Jesse Rogers
CHICAGO - The Chicago Cubs lost to the Tampa Bay Rays 4-0 on Saturday afternoon. Here's a quick look at the game. How it happened: The Rays put up two runs in the fourth and sixth innings while starter Jake Odorizzi was mowing the Cubs dow...Blog | August 09, 2014
Bryant on same path as LongoriaJesse Rogers
CHICAGO -- Ever since Chicago Cubs prospect Kris Bryant was drafted No. 2 overall in 2013, Cubs brass has used Tampa Bay Rays third baseman Evan Longoria as a template for him. Longoria was drafted third in 2006, made it as high as Double-A that seas...Blog | August 09, 2014
Evan Longoria homers as Rays rough up Angels' C.J. Wilson in retu...
Evan Longoria hit a two-run homer, Ben Zobrist got four hits and the Tampa Bay Rays roughed up C.J. Wilson and the Los Angeles Angels 10-3 Saturday night.Recap | Box Score | Conversation | August 02, 2014
David Price K's 10 as Rays win 8th straight with rally vs. Red So...
David Price won his sixth start in a row, Evan Longoria hit a three-run double and the Tampa Bay Rays earned their eighth straight victory, beating the Boston Red Sox 6-4 on Friday night.Recap | Box Score | Conversation | July 25, 2014
Red Sox-Rays Preview
Red Sox-Rays PreviewPreview | July 25, 2014
Zobrist and Longoria carry Rays over Twins, 6-2
Zobrist and Longoria carry Rays over Twins, 6-2Recap | Box Score | Conversation | July 18, 2014
Midseason rankings reactionsEric Karabell
Wouldn't it be nice if we could all redraft our fantasy baseball teams today, knowing what we know now? Perhaps the first-place teams would stick with what they've got, but then again, some of those ladies and gents might have used a first-round pick...Blog | July 14, 2014
Video results for "evan longoria"
Teen Pitching Phenom Throws BP To RaysJune 23, 2014
ESPN The Mag: MLB Superstars As DevoFebruary 04, 2013
- 01:06
Longoria has 2 RBIs, Rays top Royals 4-3
Longoria has 2 RBIs, Rays top Royals 4-3Recap | Box Score | Conversation | July 08, 2014
Top stats to know: Rays at TigersESPN Stats & Information
Rick Osentoski-USA TODAY SportsVictor Martinez's 21 home runs this season are only four short of his career high (25 in 2007).The Tampa Bay Rays and Detroit Tigers play the second game of their four-game series tonight (7 ET, ESPN/WatchESPN). We take...Blog | July 04, 2014
Top stats to know: Rays at YankeesESPN Stats & Information
US PresswireChris Archer is 4-0 with a 1.29 ERA in four career starts against the Yankees.The Tampa Bay Rays and New York Yankees begin a three-game series tonight in the Bronx (7 ET, ESPN/WatchESPN). Here are some storylines our broadcast crew will ...Blog | June 30, 2014
Jim Caple says a woman will pitch in MLB someday - espnWJim Caple
Earlier this week, a 17-year-old female knuckleballer threw "sick" BP to the Tampa Bay Rays. It's not that far-fetched that a woman will throw more than batting practice in the future.Story | Conversation | June 28, 2014
Tampa Bay Rays take batting practice against 17-year-old knuckleb...
The Tampa Bay Rays have taken batting practice against a female high school knuckleballerStory | Conversation | June 23, 2014
Archer has strong start, Rays blank Astros 5-0
Archer has strong start, Rays blank Astros 5-0Recap | Box Score | Conversation | June 19, 2014
Audio results for "evan longoria"
Fantasy Football - Injuries and LongoriaSeptember 09, 2014
Keith OlbermannJanuary 10, 2014
Johnny Damon, MLBOctober 08, 2013
Jayson Stark, MLBOctober 01, 2013


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Questions for Your OB
Arrive at your first prenatal visit armed with these key questions
Question: Can I have caffeine?
Your doctor may have strong opinions about the use of caffeine found in coffee, soft drinks, and chocolate (yes, chocolate). If you are one who must have her latte every morning, this may be a shock to the system to give up caffeinated drinks. If you are a cola-with-meals woman, this question should be one you ask on that very first visit. Don't be surprised if you have religiously cut out all caffeine during your pregnancy only to be confronted with a 9-month-pregnant soon-to-be mom toting her bottle of Pepsi to the birthing seminar at the hospital.
Question: Do I have to stop smoking?
Decades ago you might see a pregnant woman with a lit cigarette dangling from her lips, but today that picture is scarce. Smoking is a subject that has become controversial over the past few years. Not only is it unusual in many cities and states to see a pregnant woman smoking, but it has become increasingly rare to see anyone smoking. With businesses, restaurants, and even bars going smoke free, a smoker tends to hide behind a building in the alley when smoking.
Of course, smoking has been proven to cause health issues for everyone. So if you are a smoker who might have difficulty giving up the puffing, discuss this issue with your doctor. He will probably only give you the cons with no pros to this subject, but he may also give you suggestions for making quitting easier if that is your choice.
Question: Is an occasional drink OK?
Fetal alcohol syndrome has become a well-documented issue in pregnancy. But does that mean absolutely no alcohol? Some are surprised to find a few pregnancy books may recommend a glass of wine to relax during the beginning of contractions. So when is alcohol OK? Or is it? This is an important subject to discuss with your doctor.
Question: What is gestational diabetes?
First-time expectant moms may be surprised to discover a test for diabetes is a normal occurrence during prenatal visits. Gestational diabetes affects about 3 to 5 percent of pregnant women. Of those women who have gestational diabetes, half will have no signs of diabetes after the delivery. But the other half may develop diabetes later in life.
If you are one of those pregnant women who tests positive for this condition, expect your doctor to recommend a regulated diet that limits or eliminates sugars (and you thought you could eat anything you wanted when pregnant!). This diet will most likely include eating smaller meals more frequently as well as an exercise program. There is the possibility your doctor may recommend taking insulin to treat this condition depending on the severity of your diabetes.
Question: How much weight should I gain?
Weight gain is probably the first question asked by many first-time mom-to-bes. It may depend on your pre-pregnancy weight, height, and family history. There are many factors involved in this recommendation. Ask your doctor what a healthy weight gain would be for you. Should a woman be concerned about a healthy diet during pregnancy or can you believe the picture often portrayed of pregnant women eating anything and everything?
Question: Can I continue to exercise?
Exercise can be another issue that varies. If you have been very active before your pregnancy, your doctor may give you the go ahead to continue. If you have been inactive, it may not be wise to start a strenuous program during pregnancy. But in most cases some type of exercise is healthy. When asking about exercise, be sure to tell your doctor exactly what type of exercise and how much you are used to doing. There may be some activities that are inappropriate for you to continue—sky diving and bungee jumping are two that come to mind.
Question: What does a negative Rh Factor mean?
One of the conditions tested by those oh-so-many blood tests during your prenatal exam is a negative Rh factor in the blood. The majority of people are Rh positive. Whether you are negative or positive is only a problem when pregnancy comes into play. Years ago before this factor was determined and tested, a positive Rh factor baby born to a negative Rh factor mother might be called a "blue baby." The mother with a negative factor will create antibodies to fight the positive intruder in her body.
These days this condition is easily determined with a simple blood test. Shots for the Rh negative mother during pregnancy and after the delivery will eliminate these antibodies from forming. It is, however, a question a pregnant woman should discuss with her doctor.
Question: Can STDs affect pregnancy?
If you have a sexually transmitted disease (STD) or are at risk for an STD during pregnancy, this is another question a doctor may need to address. What are the complications for the baby and is there a risk in choosing certain birthing plans if you have an STD?

subset: commoncrawl


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- Sam Ash Gift Guides
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To automatically re-order this item before you run out, select the recurring order option during checkout.
Planet Waves leather guitar straps are made of high-quality leather, and are as comfortable as they are durable. Each strap has been designed with tapered ends, so the strap doesn't interfere with your hands. The goal was to produce the most comfortable leather straps with a quality and consistency that is unmatched, and you don't have to look hard to see the difference.
|2 1/2 inch Black Leather Guitar Strap


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Search Engine Optimization Gives You A Leg Up
You can think of a website like a young heavyweight boxer. The more experience this boxer gets and the more wins under his belt, the higher he climbs up in the ranks, until he's the number-one contender or even the champion. As he continues to climb, his fan base picks up. This can be your site, if you use the proper SEO tips in this article.
When using SEO, avoid keyword stuffing, or keyword densities that have been artificially inflated to exceed ten percent of the total text. Search engines will generally view such sites as possible spam, and may even ban your site from their listings altogether. Using natural text will avoid this problem and still drive traffic to your site. For example is you were a looking to rank well for a term like Boudoir Photography Glasgow – you would link this anchor text to your website. Sometimes you can use a phrase as a keyword – for example, luxury portrait photographer or your just use a straight url like www.luxuryportraitphotography.com. This video gives some great tips for beginners:-
When setting up a page for SEO, avoid the temptation to set up text or links specifically to manipulate search engines. For example, text that is the same color as the page background, text that is invisibly tiny, or links that are only a few pixels wide, will set off alarms at the search engine. These "black hat" methods can get your site banned entirely from the listings.
To avoid duplicate content clogging up search engines, you need to be sure that the search engines know exactly which pages to index when you create and upload new pages. You always need to delete the old pages completely from your server and make sure that you're only indexing the newest and most relevant content.
If you plan to retire or change your URL try to use a 301 redirect. This code is beneficial. The 404, or "Page Not Found" code can be damaging. A code 301 will tell your various search engines where they should transfer your old URLs search engine results page position to.
Visit the websites of your competitors. Do internet searches for the keywords that are related to your personal business to find other sites that are related. It is a great way to get fresh ideas for your site and to learn what it is that your competitors are doing to have a successful site.
A few major, web-based sites have combined to start a new website, Schema.org, to help with search engine optimization. The site will list common vocabulary. This site will show webmasters and developers SEO terms, and teach them how to improve their ranking with the search engines. The goal of this site is to be a resource for site developers.
Using strong keywords can be beneficial when it comes to search engine optimization. Using keywords most relevant to your business or product will drive it to the top of different search engines, and help drive people to your site. Using too many keywords may flag you as a spammer so keep it to a few strong relevant keywords.
Be descriptive with all your links, be they video, banner, text, or graphics. No one will be interested in clicking a link that simply says "Click me." They want to know what they are getting themselves into! Using your keywords in the description can also bump you up on the search engine lists, so it is a win-win!
For the most optimal search engine optimization, stay away from Flash websites. While Google has improved its ability to read text within Flash files, it is still an imperfect science. For instance, any text that is part of an image file in your Flash website will not be read by Google or indexed. For the best SEO results, stick with HTML or HTML5.
Every link on a website that leads to an external site should be validated regularly. Links that point to missing content (broken links) are bad news. Not only are broken links annoying to website visitors, they are penalized by search engine indexing algorithms. Fixing or deleting broken links improves a website's position on the search engine results pages.
For search engine optimization use keywords within site content in a relevant way! Search engine algorithms are complex and in a constant state of flux. As they become increasingly advanced, it will no longer be enough to simply rely on keywords to drive traffic. Keywords are not meant to be used as placeholders on your site; they must be included within the site content in a meaningful and relevant way.
Make sure that you put a site map on your webpage. This will make it easier for spiders to locate relevant pages and find what they need. Don't be afraid to make more than one site map if you need to. You want to make sure each one contains around 75 links.
Try using AdWords for a better CTR (Click Thru Rate) to your site. This can help with your SEO, no matter what position you are ranked at on search engines. It is even possible to rank high for a search associated with a keyword and not have a good amount of traffic because of a low CTR.
Add your keywords into headlines and subtitles. Sometimes, it's hard to write meaningful text with well-placed keywords, or maybe some people are just tired of it. Either way, an easy tip to work those keywords in is to use them in your page headline, and as section headers. This works especially well when you want to work in several long-tail keyword phrases. This also helps structure your content and make sure it really answers the promise of the page's title.
The title you chose for your URL is a more critical component of Search Engine Optimization than you might think. Long, difficult to remember and type URLs are less likely to draw people to your site than descriptive, easy to remember ones. They will bring more visitors and that is what we all want!
The boxing analogy we used at the start of this article is very poignant. The internet is an extremely hard-hitting place and unless you're employing the proper SEO tips and tactics, your site will inevitably be down for the count. So make sure you're using this advice, in order to go forward, instead of backward.


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The Iron Lady of Manipur Irom Chanu Sharmila has been on a fast for 7 long years as a protest against AFPSA in manipur. Her protest is the longest political protest in any part of the world.
My question is why her Satyagraha is not drawing as much interest as Gandhi ji's.... Is it because it is against our own ppl and not an outsider or something else?
Asked by sumitha, 02 Apr '09 06:24 pm
Earn 10 points for answering
Answers (4)
Its not easy for the government to bow down to Ahimsa these days. Even the government has lost touch with reality. If only they gave a ear and amended the AFPSA if not scrap it all togetherAnswered by Saj Sierra, 02 Apr '09 09:13 pm
The History of North East is so different from the other states. When India became independent, the North East States too declared their own independence. It was only in 1949 that Manipur was integrated as a part of the Indian Union. With very little understanding of the NE\'s unique culture, the Central Govt failed to re-organise these States like what they did for the rest of the Union. Manipur remained a part of Naga Hills. Nagaland was the first to become a State in 1963 and after a long protracted struggle Manipur became a State only in 1973. Naga insurgency started immediately after 1947 and carried on in full throttle till the Peace Treaty was signed in 1975, though it still persists in one form or other but at a subdued level. The Manipur insurgency first took shape sometime around 1964 and immediately after their Statementhood, rebellion broke out in full force with the formation of the various insurgent groups like PLA, PREPAK etc. The Central Govt has treated these ...moreAnswered by Omega, 03 Apr '09 03:01 pm
U r right even in mahatma gandhi period there were no electronic media also even that shattered britishersAnswered by chipchipa, 02 Apr '09 06:27 pm
Helloer its boaring reAnswered by Shekhar, 02 Apr '09 06:27 pm


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The "Texaco Country Showdown" talent search returns to Nashville this month with singing star Jewel as the show's host.
© 2003-2013 Hometown Station AM 1220. All Rights Reserved. Privacy Policy | Terms of UseWebsite Design by SCV HomeTown Web | Website Security By Chiros Technology | Hosted by MIS Sciences


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|By PR Newswire
Article Rating:
|February 18, 2014 12:01 AM EST
COLUMBUS, Ohio, Feb. 18, 2014 /PRNewswire/ -- AT&T* today announced that the company is seeking applicants to fill more than 240 jobs around Ohio, including nearly 150 new jobs. This comes as the company totals its 2013 hires in Ohio at more than 930, including positions in IT/engineering, retail, technician, call center, business solutions, and corporate support categories.
The hirings reflect AT&T's continuing investment in its Ohio network and team. In the first half of 2013, AT&T invested more than $225 million in its networks in Ohio. AT&T invested more than $1.5 billion in its Ohio wireless and wireline networks from 2010 through 2012, with a focus on expanding 4G LTE mobile Internet coverage and enhancing the overall performance of its networks.
"Ohio's broadband network is one of the most important infrastructure components for our state's economy and for our residents' ability to succeed at work and at home," said Ohio House Democratic Leader Tracy Maxwell Heard. "I'm excited to hear that AT&T is creating new good-paying jobs with benefits throughout the Buckeye State, many of which are focused on the build out of their broadband network."
'We're pleased to learn that most of these are new Union job opportunities at AT&T," said Linda L. Hinton, Vice President, Communications Workers of America (CWA) District 4. "As Ohio continues to rebuild its economy, these Union jobs are important to working families and to consumers and businesses, who will benefit from these investments in AT&T's networks."
AT&T's investments included deployment of new macro cell sites, small cells and Distributed Antenna Systems across the state as a part of AT&T's Project Velocity IP, a three-year investment plan announced in 2012 to expand and enhance its IP broadband networks. The company also expanded and enhanced its 4G LTE network, which provides ultra-fast mobile Internet speeds, and deployed new Wi-Fi hot spots.
AT&T jobs are among the best in the world and full- and part-time positions include competitive wages and benefits. AT&T currently employs nearly 7,000 employees throughout Ohio and consistently hires new talent. AT&T is regularly recognized for training and development programs that are among the best in the country, and invested about $280 million training employees and about $26.6 million in tuition aid during 2012. AT&T is committed to and has been recognized for diversity and veteran recruiting.
"AT&T continues to expand its customer base in Ohio and invest in our network to ensure we are providing the high level of service customers have come to expect of the nation's most reliable 4G LTE network," said Adam Grzybicki, President of AT&T Ohio. "As part our commitment to this level of customer service and to support our growth in Ohio we are pleased to have the opportunity to welcome these hundreds of Ohioans to the AT&T family."
To see the available positions in Ohio and to apply for open positions, please visit connect.att.jobs/Ohio. Military veterans can learn more about careers at AT&T here.
AT&T innovates and has invested more in the U.S. than any other public company over the past six years (2008-2013). From 2008 to 2013, AT&T invested more than $140 billion, when you combine capital and spectrum acquisitions. Over the past six years, AT&T has invested more capital into the U.S. economy than any other public company. Investing in our wireless network continues to be a priority. Investment in our wireless and wireline networks for 2014 is expected to be in the $21 billion range, with increased spending in wireless. In a September 2013 report, the Progressive Policy Institute ranked AT&T No. 1 on its list of "Investment Heroes" that are investing capital in the U.S.
For more information about AT&T's coverage in Ohio or anywhere in the U.S., consumers can visit the AT&T Coverage Viewer. Using the online tool, AT&T customers can measure quality of coverage from a street address, intersection, ZIP code or even a landmark. For updates on the AT&T wireless network, please visit the AT&T network news page.
*AT&T products and services are provided or offered by subsidiaries and affiliates of AT&T Inc. under the AT&T brand and not by AT&T Inc.
About AT&T
AT&T Inc. (NYSE: T) is a premier communications holding company and one of the most honored companies in the world. Its subsidiaries and affiliates – AT&T operating companies – are the providers of AT&T services in the United States and internationally. With a powerful array of network resources that includes the nation's most reliable 4G LTE network, AT&T is a leading provider of wireless, Wi-Fi, high speed Internet, voice and cloud-based services. A leader in mobile Internet, AT&T also offers the best wireless coverage worldwide of any U.S. carrier, offering the most wireless phones that work in the most countries. It also offers advanced TV services under the AT&T U-verse® brand. The company's suite of IP-based business communications services is one of the most advanced in the world.
Additional information about AT&T Inc. and the products and services provided by AT&T subsidiaries and affiliates is available at http://www.att.com/aboutus or follow our news on Twitter at @ATT, on Facebook at http://www.facebook.com/att and YouTube at http://www.youtube.com/att.
© 2014 AT&T Intellectual Property. All rights reserved. AT&T, the AT&T logo and all other marks contained herein are trademarks of AT&T Intellectual Property and/or AT&T affiliated companies. All other marks contained herein are the property of their respective owners.
Reliability claim based on data transfer completion rates on nationwide 4G LTE networks. 4G LTE availability varies.
Cautionary Language Concerning Forward-Looking Statements
Information set forth in this press release contains financial estimates and other forward-looking statements that are subject to risks and uncertainties, and actual results might differ materially. A discussion of factors that may affect future results is contained in AT&T's filings with the Securities and Exchange Commission. AT&T disclaims any obligation to update and revise statements contained in this news release based on new information or otherwise
Logo: http://photos.prnewswire.com/prnh/20120612/DA23287LOGO
SOURCE AT&T Inc.


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The Giants are obviously the best team in the league — they always annihilate their rivals each season. Watch your Giants clear out the competition on the field in this Cleanup adjustable hat by '47 Brand! It features a 3D embroidered team logo on the crown and little team logo flag tag at the back, ensuring that no matter which way you're facing, your pride is on display. The slide closure enables you to have the perfect fit while cheering on the NY Giants, too!
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Customized items can be personalized with options such as your name, your favorite number, and/or designs. Some options may be limited by league rules.


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LOVE owls
by Michelle Pegrume
Canvas Print
Fine art print on bright white, fine poly-cotton blend, matte canvas using latest generation Epson archival inks. Individually trimmed and hand stretched museum wrap over 1-1/2" deep wood stretcher bars. Includes wall hanging hardware.
Lovely owls, hand drawn and painted. Then Digitally enhanced.
- 48Promote


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VERMILLION, S.D.(KWSN) —University of South Dakota senior center Trevor Gruis has been named to the Preseason All-Summit League Team as selected by league coaches, SIDs and media and released Wednesday by the league office.
Gruis has started nearly every game for the Coyotes during his first three seasons. He scored his 1,000th career point in the final game of last season. He averaged 12.3 points and 6.1 rebounds a year ago, which ranked 12th and seventh in the Summit League, respectively.
Gruis was one of the most accurate shooters in the nation last season at 56 percent. He also blocked 28 shots, handed out 56 assists and had two double-doubles. He scored 26 points in a game against IUPUI, and had 12 points and 12 rebounds against Western Illinois in the Summit League Tournament.
Gruis hails from Ellsworth, Minn., and attended Ellsworth High School.
2013-14 Preseason All-Summit League Team
First TeamLawrence Alexander, Jr., G, NDSUMarshall Bjorklund, Sr., F, NDSUTaylor Braun, Sr., G, NDSUJordan Dykstra, Sr., F, SDSUJustin Simmons, Sr., G, OmahaChris Udofia, Sr., F, Denver
Second TeamTrevor Gruis, Sr., C, South DakotaLuis Jacobo, Sr., F, Fort WayneAdam Link, Sr., F, Western IllinoisBrett Olson, Jr., G, DenverMitch Patton, Sr., C, IUPUI
Courtesy: Universtity of South Dakota


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Sothink DHTML Menu is the most popular JavaScript
This product was tested in the dlTube.net labs. dlTube.net guarantees that on the date of test, Sothink Web Design Suite was found 100% CLEAN, which means that it does not contain any form of malware (spyware, viruses, trojans and backdoors). However, be advised, that this product will be re-tested periodically and the award may be withdrawn, so you should check back the award page.
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Audio : Business : Desktop Management : Developer Tools : Drivers : Games : Graphics : Home & Education : Internet : Network Tools : Security : System Utilities : Video : Web Authoring


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adding to the bug out supplies
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Superintendent David Lewis says he will use the first 120 days of his job to listen, learn, and build upon the momentum of the Muscogee County School District. Lewis plans to gain a deeper understanding of the district over the coming months.
At the called board meeting Tuesday, Lewis said he had a few ideas of things that could be changed in the district, but he was not ready to share them just yet. He says he needs to evaluate the school district in order to make informed decisions. Over the first 120 days, Lewis said he wants to accomplish one thing more than anything else.
"To build trust and confidence in my leadership going forward," said Lewis. Board members are already confident in his ability to lead the district in the upcoming years.
"We have really picked the best candidate that we found and that's very exciting right there. A good man that might be here for many many years to come," said Board Member Mark Cantrell. He says there is some room for improvement within the district.
"We always hope that the grades will continue to grow. There will be more harmony between the schools and things will just be better in the district," said Cantrell. Lewis laid out the plan to get insight into the other issues the school district faces. The plan lists several action steps over the next 120 days. Lewis says he'll meet with school board members and district staff members to work out improvement plans for the future. Lewis wouldn't talk to many specifics on issues he's seen throughout the district, but he did say there is one glaring problem Muscogee County faces.
"Well clearly the budget is one that stands tall and is an issue that needs to be addressed because that ultimately affects and impacts all programs and personnel," said Lewis. Other things Lewis will focus on during his first 120 days are establishing a district wide student council to give students input on district issues. Holding a district wide orientation day for all employees to motivate them and provide updates and establishing semi-annual town hall meetings for parents to get involved.
Lewis says parental involvement is essential for a successful school district.
"It's going to take all of us working collaboratively to ensure that we make the Muscogee County School District the premier district we all want it to be," said Lewis. He says that collaboration must include the professionals in the district as well as the community at large. He officially starts working tomorrow morning at 8:30am.
Superintendent Entry Plan Summary
The overall objective of this plan is to listen, learn, and build upon the pride and momentum of the Muscogee County School District. The plan has several key components which will occur within the first 120 days.
1. Meet with each School Board member
2. Fill any vacant senior district staff positions with diverse, high-quality talent
3. Meet with senior district staff
4. Meet with district support tea, (maintenance, warehouse, food service, etc.)
5. Strengthen media relations through round table luncheons and establish a schedule for Editorial Boards.
6. Attend school and community-based activities to further connect with stakeholders
7. Hold a district-wide orientation day for all employees
8. Establish schedule of school visits
9. Establish a schedule for semi-annual focus groups within the district
10. Establish district-wide student council with representative student leadership from each high school
11. Establish a schedule for semi-annual Town Hall Meetings within the district
12. Attend community meetings and activities to enlist support, to establish partnerships and to advance the district's mission and vision
13. Institute organizational practices promoting positive culture and climate; for example letters of commendation and recognitions of exemplary service
1350 13th Avenue
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SRP Jobs & Careers in London, England
Business Development Consultant
SRP – Watford, East of England, England
Business Development Consultant ?30,000 - ?35,000 + Bonus Watford New and exciting opportunity to work for one of the largest automotive skills… Adzuna
National Account Manager
SRP – London, England
SRP& 39;s executive search team are partnering with a national organisation with links alongside some of the most well known companies in the United… Glassdoor
SRP Photos
SRP Reviews
"Conservative "
- Comp & Benefits
- Work/Life Balance
- Senior Management
- Culture & Values
- Career Opportunities
I worked at SRP full-time for more than 5 yearsPros
Mostly friendly work environment. Great benefits, including education. You can to get your degree, partially paid for by the company. There are also opportunities for advancement for those that are motivated.Cons
Although being conservative has contributed to consistent earnings and minimal losses during economic downturns, I believe the company has missed opportunities by being slow to adopt new technological advances. They have been content with following instead of leading the way.RecommendsNeutral OutlookApproves of CEO


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Property Features
Price: $868,000
Status: Sold
Ownership: Fee Simple
Bedrooms: 5
Bathrooms: 3
Community: CARMEL VALLEY
Est. SqFt: 2,475
H.O. Fees: $314.00/Month
Fees Include: Common Area Maintenance, Exterior (Landscaping), Limited Insurance, Gated Community
CFD/Mello Roos: $1,244.00/Year
Traditional sale. Model perfect home in the exclusive gated community of Palacio Del Mar. The interior has been beautifully remodeled with hand-scraped hardwood flooring throughout the first level, a new kitchen with Bosch appliances and upgraded granite, new master bathroom with natural stone shower and floor, ceiling fans, crown molding, berber carpet in the bedrooms, and neutral designer paint. Truly a unique find in this fantastic Carmel Valley community!
Posted In Featured, Listings, quadbox
This entry was posted on Thursday, May 5th, 2011 at 8:31 am and is filed under Featured, Listings, quadbox. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.


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Story: Sep 26, 2014
CIA's Community Works series focuses on socially engaged art...
CIA Exhibition: Aug 28, 2014
2014 Faculty Exhibition
Story: Sep 22, 2014
Television and film writer teaching narrative writing at CIA
Events: Oct 03, 2014
Lunch On Fridays: Haishan Deng
Social: a day ago via Facebook
Rachel Lamping '14 won first place and the audience favorite award at the California International Animation Festival 2014 for her 2D animation, "Different Not ...
Story: Sep 16, 2014
CIA Professor Tina Cassara inspires Sculpture Center exhibit...
Events: Oct 11, 2014
CIA Portfolio Day
Story: Aug 27, 2014
New residence hall welcomes first-year students in comfort, ...
Events: Oct 18, 2014 @ William Busta Gallery in Cleveland, OH
A Creative Life featuring Paul Yanko
Blog: Oct 01, 2014
10/2-5: Bertolucci's new film Me And You, A Fistful of Dollars, Bound by Flesh & more!
Story: Aug 18, 2014
CIA again named to "Best in the Midwest" list
Events: Nov 06, 2014 @ Cleveland Institute of Art in Cleveland, OH
Unruly Engagements Conference
Academics . Glass . Faculty . William Lorton
William Lorton
Title Visiting Instructor
Department Glass
Phone 216.421.7381
Courses Aesthetics, Style, and Content | Design I | Fiber: Digital Images, Patterns + Structures | Fiber: Silkscreen | Image + Form I | String, Felt, and Thread | The Rhetorical Object: Conceptual Constructions | Weaving Patterns: Collective Activity
Degree MFA, Kent State University; BFA, Cleveland Institute of Art
While at CIA, you'll learn from the masters through our rigorous, world-class curriculum and connect with working professionals to begin your career.


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"It's not rocket science!"
"I'm sorry sir, that truck can't tow this trailer."
From my personal experience and the comments of others I've read on several forums I wonder if you'll hear those words come from a salesperson - unless you pointed over to a Toyota Tacoma like I did. Of course, I was joking.
Any salesperson's job is to sell. As a buyer, I believe that it is important to have as much information in-hand as possible before purchasing. In some instances, NOT ALL, a salesperson may say whatever is needed to get you to buy without regard to what tow vehicle you have. After informing the salesman I had a 2008 Dodge Ram 2500 diesel, he perked up and assured me my truck was big enough for the 41 foot toy hauler I had my eyes on. "We tow these trailers all the time with 2500s," the salesman said. To keep a long story short, I'll tell you this; his untruthful sales pitch was revealed when I saw the bed of my 2500 nearly drop to the axle after raising the landing gear for the first time.
This was my first purchase of any RV. Although I had done some research on towing RVs, I learned quickly how little I knew. I've learned a lot since then. Now, I hope to pass along some helpful information to you.
One of the most common questions for RV buyers is something like this, "Can my truck tow that?". For some time I've avoided creating a calculator. During my research I continued to hear or read stories of how a buyer learned too late that they had purchased the wrong towing combination. Recently I completed a survey asking this question:
"Would you benefit from having a handy free calculator that provides peace of mind when purchasing a new tow vehicle or RV that's readable on all smart devices and answers, 'Can I tow that?'"
An overwhelming 86% of the participants said yes. After reading these results I developed a web-based calculator that should be usable on any mobile device. Hopefully, from now on, buyers and dealers using the Before You Buy RV calculator may avoid the mistake of matching the wrong towing combination. The buyer and dealer can each have peace of mind for the purchase and sale of the vehicle.
My personal opinion is that websites attempting to assist RVers with estimating towing weight are using an entirely wrong approach. Estimating is just that, estimating. I recommend you not waste your time with weight estimation. You need to use numbers that actually mean something. In connection with towing weight safety the five most important numbers you need to use are Gross Vehicle Weight Rating (GVWR), Gross Combined Weight Rating (GCWR), Gross Vehicle Weight (GVW), Gross Axle Weight Rating (GAWR) and a new rating I present to the RV industry, Gross Hitch Weight Rating (GHWR). I'll explain more about the new rating below.
|The published dry and pin/tongue weight for trailers have little value when calculating towing capabilities of a tow vehicle.
Maximum towing capacity - don't trust it!
It certainly appears to me that automotive companies are duping buyers with their so called "improved" vehicle brochures, web sites and now, towing videos. They have done nothing more than create situations that could lead the buyer into thinking they can tow any trailer that weighs less than the listed maximum towing capacity. Some are no longer publishing the various certification ratings that are vitally important in choosing the right tow vehicle. In my experience, I have yet to talk to an automotive sales person who knew anything about axle ratings in conjunction with towing capacities. My impression is that automotive companies have no idea their published information may fail to reveal that some vehicles' rear axle ratings will be exceeded by the pin or tongue weight of some trailers. I really don't fault the salesperson for this error. The sales people know only what they have been taught.
Always pay close attention to the gross axle weight ratings. Be careful not to assume the vehicle's maximum towing capacity will handle the pin or tongue weight of any trailer. There are more details below that will assist you with understanding axle weight limits.
Another important matter you need to know is that for most vehicle brands, the maximum towing capacity is calculated assuming only a 150 pound driver is in the tow vehicle and that it has all the required trailering equipment. Any added weight over the 150 pounds calculated for the driver, plus that of additional optional equipment, passengers and cargo in the tow vehicle must be subtracted from the maximum towing capacity.
|The safest towing combination for 5th wheel, gooseneck and conventional trailers is when there are acceptable conditions in both Step 1 and Step 2.
(Step 1 of 2) FINDING MAXIMUM TOWING CAPACITY
Option A: (The best method.)
This is the most recommended method of knowing your maximum towing capacity. This method takes into account the actual weight of your tow vehicle. Simply drive your fully loaded tow vehicle with the cargo and appropriate tanks filled and all expected passengers aboard, just as if it were ready to tow to a trip destination, onto a truck scale near your location and obtain the scaled weight from the weighmaster. If you don't have a 5th Wheel or gooseneck hitch installed, add 200 pounds, if no conventional hitch add 100 pounds.
(Tow vehicle)
Gross Combined Weight Rating (GCWR)
- (minus)
Gross Vehicle Weight (GVW)
= (equals) maximum towing capacity
If the manufacturer-specified maximum towing capacity is less, then it takes priority.
Option B: (Simple method and commonly used by dealers, but strongly discouraged.)
It is your responsibility to find the towing guide for your specific vehicle model. In most cases, you can use the "Tow Ratings" resource provided at Fifth Wheel St. The information you need to find in the tow ratings guide is your vehicle's maximum towing capacity.
In order to find the maximum towing capacity for your vehicle you'll need to know the following information.
For example, if you have a 2008 Dodge 2500, Quad Cab SLT, 4WD, 8.0 Ft. Bed with a 6.7L I6 Cummins Turbo Diesel Engine and 6-Spd Automatic 68RFE Transmission with an axle ratio of 4.10, your maximum towing capacity is 12,750 pounds.
Will the tow vehicle tow the trailer?
Now you need to look at the on the trailer and find the trailer's Gross Vehicle Weight Rating (GVWR). (Note: Do not rely solely on the trailer brochure or an Internet listing.) If the trailer's GVWR is greater than the maximum towing capacity of your vehicle, then the trailer is too heavy. Always ensure that the trailer's GVWR is less than the maximum towing capacity for your vehicle. Likewise, if you are buying a new tow vehicle, ensure that the vehicle's maximum towing capacity is greater than the trailer's GVWR. Remember, some vehicles' rear axle ratings will be exceeded by the pin or tongue weight of some trailers. Step 2 will explain how to check the tow vehicle axle ratings.
(Step 2 of 2) VEHICLE REAR GROSS AXLE WEIGHT RATING
The missing link revealed.
Some vehicles may have a high GCWR and Maximum Towing Capacity but the tongue weight or pin weight of some trailers may exceed the vehicle's rear GAWR. It's best to weigh your rear axle with all the expected cargo. If you don't have a 5th Wheel or gooseneck hitch installed, add 200 pounds, if no conventional hitch add 100 pounds, to the rear axle weight. Below are the calculations to help you ensure your vehicle's rear axle will carry the weight of the trailer's pin or tongue weight. Also note that adding air bags and/or additional springs to the rear axle or changing the axle ratio will not change your certification label ratings on your vehicle. (Read The Truth about Altering Vehicle Weight Certification for more details.)
Most RV dealer websites and trailer brochures list the hitch weight or tongue weight of the trailer they're selling. That listed hitch weight is based on the trailer's dry weight. You and I know that no RVer will be towing a dry RV to a campground. Using the dry weight and hitch or tongue weight provides little value to knowing if you're looking at a safe towing weight combination. Again, I express that estimating how much cargo you'll carry in the trailer is a poor choice. It's a fact, over 50% of the RVs on the road exceed one or more weight safety ratings.
This new second equation is calculating the trailer's Gross Hitch Weight Rating (GHWR). The GHWR is the maximum allowed weight of the trailer's load pressing down vertically on the TV hitch ball or fifth wheel and subsequently on the TV rear axle. Below are the calculation formulas to obtain the GHWR for 5th wheel, gooseneck and conventional trailers.Examples:
Once you've calculated the trailer's GHWR you need to ensure the vehicle can tow this amount of weight by not exceeding the vehicle's rear Gross Axle Weight Rating (GAWR).
Some truck brochures or owner's manual or towing guides will show the curb weight of the rear axle. Unfortunately these listed weights are not realistic. Therefore I recommend you weigh your vehicle's rear axle at the nearest scale to obtain an accurate rear axle weight. To ensure your rear axle can safely tow the trailer's GHWR, perform the following calculation.
(GHWR + Rear Axle Weight) - Rear GAWR = X
X = (A negative is good and you're under GAWR)
X = (A positive is bad and you're over GAWR)
Although I spent a few years of my life as a Field Engineer operating and maintaining tracking equipment for satellites, rockets and the Space Shuttle, clearly you don't need to be a rocket scientist to figure out what your towing requirements are. But rest assured, for those wanting the web-based calculator usable on most Smartphones and other mobile devices, bookmark BYBRV.com on your device.
©2013, David W. Gray, all rights reserved. No portion of this article shall be reprinted without the permission of the author except as stated below.
New: Download and print this article for personal use only. Multiple copy printing by permission only. (PDF) DOWNLOAD HERE
RV expert Mark Polk explains the issue mentioned above very well in his article: Caution – Why Truck Tow Ratings don't Add Up.
"Information without application leads to frustration."
|1st Version Published in GatewayUSA
©2014 FIFTH WHEEL ST. All Rights Reserved. Use of this website constitutes acceptance of the Privacy Statement and Terms and Conditions of Use.


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Our Company
Connections made secure.
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It's a challenge that the Covisint platform has been designed to solve.
Built on an initial 500-million-dollar investment, Covisint has evolved from a cloud-computing pioneer in 2000 to a leader in today's cloud computing market. Our platform allows organizations to connect with customers, business partners, and suppliers, integrating data from multiple sources and enabling secure communication on a variety of devices, including smartphones and tablets.
How do we measure our success? We're trusted by over 3,000 global customers across multiple industries, with more than 18 million users connecting to over 212,000 organizations, and processing over 4 billion transactions per year.
Covisint's cloud engagement platform is collaboration made easy. It's speed, agility and greater efficiency in your everyday interactions. It can turn your company's focus from time-consuming IT development initiatives to creating innovative new business models. It's the way forward for your organization.
Our Platform
- Enables business agility and speed;
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Our platform was initially developed to connect the global automotive industry and has been continually modernized through investment and innovation to solve the complex external business relationships organizations and industries are facing today. Businesses in virtually every industry face similar challenges in connecting with external audiences – securely, reliably and with near seamless collaboration across the entire communication chain. The Covisint platform is designed to meet these challenges. Evidence of our success can be found in the fact that we have referenceable implementations in every industry in which we do business today.


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Sep 30 2014
I've got 2 x 48″ slings from the party that left gear on the second pitch of High E on Friday, 9/7.Posted by: alirodell in Lost & Found
Dick and Garrett were I believe two names from the group. The party that left their yellow and purple cams off to the right. Sorry about not being able to get those for you but I've got your slings. Happy to leave them or mail them, etc.
Thanks for lending them to us.


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Salter Christmas Countdown: DAY 8 Recipe
Citrus roast festive turkey recipe
Taken from:
THE GINGER PIG MEAT BOOK by TIM WILSON & FRAN WARDE
ISBN: 9781845335588 Price: £25.00
Take the strain away from the kitchen and prepare the turkey on Christmas Eve, so you simply have to put in the oven on the big day. Work out cooking times in advance, adding the weight of the stuffing as well as the bird.
Serves 12
Takes 6 hours
6kg (13lb) free-range turkey, with giblets
1 onion, roughly chopped
6 bay leaves
2 celery sticks, chopped
6 black peppercorns
1 leek, chopped
150g (5½oz) fresh breadcrumbs
1kg (2lb 4oz) pork sausagemeat
3 unwaxed lemons, zested and juiced
4 garlic cloves, crushed with the side of a knife, then peeled and diced
2 red onions, diced
200g (7oz) black olives, chopped
6 sprigs of rosemary
sea salt
freshly ground black pepper
1 egg, beaten with 200ml (7fl oz) cold water
18 rashers streaky bacon, rind removed
50g (1¾oz) plain flour
100ml (3½fl oz) red wine
1. Place the giblets in a saucepan with 1 litre (1¾ pints) of water, the onion, 2 bay leaves, the celery, peppercorns and leek. Bring to a boil and simmer for 1 hour. Strain.
2. Preheat the oven to 220°C/425°F/gas mark 7. Place the breadcrumbs, sausagemeat, lemon juice and zest in a bowl. Dice the remaining bay leaves and add them, the garlic, red onions and olives. Remove the rosemary needles from the sprigs and finely chop. Add them to the bowl with the seasoning and egg. Mix well with your hands.
3. Stuff the turkey, placing two-thirds in the large cavity and the rest in the neck end. Secure both ends by overlapping excess skin and securing with skewers. Weigh the stuffed bird and calculate the cooking time, allowing 40 minutes per kilo (2lb 4oz).
4. Place the turkey on a roasting cradle over a large tin. Weave the bacon over the breast, cover with foil and place in the oven. Cook for 40 minutes, reduce the heat to 170°C/340°F/gas mark 3½ and cook for 3 hours 40 minutes. Increase the heat to 180°C/350°F/gas mark 4, uncover and cook for 40 minutes, basting. Insert a skewer into the thickest part of the leg; the juices should run clear.
5. Remove the turkey from the roasting pan, keep warm and allow to rest. Skim off excess fat from the roasting tin, add the flour and whisk until blended and smooth, then slowly pour in the stock and wine, and bring to a boil, stirring. Adjust the seasoning and pour in any extra juices that have run out of the turkey.


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18 U.S. Code § 1363 - Buildings or property within special maritime and territorial jurisdiction
Whoever, within the special maritime and territorial jurisdiction of the United States, willfully and maliciously destroys or injures any structure, conveyance, or other real or personal property, or attempts or conspires to do such an act, shall be fined under this title or imprisoned not more than five years, or both, and if the building be a dwelling, or the life of any person be placed in jeopardy, shall be fined under this title or imprisoned not more than twenty years, or both.
Source(June 25, 1948, ch. 645, 62 Stat. 764; Pub. L. 103–322, title XXXIII, § 330016(1)(H), (K),Sept. 13, 1994, 108 Stat. 2147; Pub. L. 104–132, title VII, § 703,Apr. 24, 1996, 110 Stat. 1294; Pub. L. 107–56, title VIII, § 811(d),Oct. 26, 2001, 115 Stat. 381.)
Historical and Revision Notes
Based on title 18, U.S.C., 1940 ed., §§ 464, 465 (Mar. 4, 1909, ch. 321, §§ 285, 286,35 Stat. 1144).
Said sections were consolidated and rewritten both as to form and substance. The provisions relating to arson are incorporated in section 81 of this title. (See reviser's note under said section 81 of this title for explanation of changes.)
2001—Pub. L. 107–56struck out "or attempts to destroy or injure" after "destroys or injures" and inserted "or attempts or conspires to do such an act," after "personal property,".
1996—Pub. L. 104–132substituted "any structure, conveyance, or other real or personal property" for "any building, structure or vessel, any machinery or building materials and supplies, military or naval stores, munitions of war or any structural aids or appliances for navigation or shipping".
1994—Pub. L. 103–322substituted "fined under this title" for "fined not more than $1,000" after "shipping, shall be" and for "fined not more than $5,000" after "jeopardy, shall be".
The table below lists the classification updates, since Jan. 3, 2012, for this section. Updates to a broader range of sections may be found at the update page for containing chapter, title, etc.
The most recent Classification Table update that we have noticed was Tuesday, August 13, 2013
An empty table indicates that we see no relevant changes listed in the classification tables. If you suspect that our system may be missing something, please double-check with the Office of the Law Revision Counsel.
|Description of Change
|Session Year
|Public Law
|Statutes at Large
LII has no control over and does not endorse any external Internet site that contains links to or references LII.


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Author Archives: Alex
You are confirmed for the Golden Panther Chase 5K Run/Walk on
Saturday, September 29. This email contains all the information
you will need to know prior to, during and after your race
including the packet pick-up, what to expect on race day, and
The Athlete's Responsibilities
1.Show up at the race fit and prepared. Your selection of a race
and your approach to the race should match your preparation.
2. Prepare for Miami weather. The weather here in Miami may look
beautiful, but there might be tough conditions on race day,
especially due to heat. Prepare for any type of weather since
conditions could change from one hour to the next. Start
hydrating your body for the race a few days before and keep
hydrated during the race at our numerous water stations. Drink
water and/or Gatorade, which will help you in replenishing
sodium and potassium. Try and stay out of the heat as much as
possible before the race and do not over-exert yourself when
warming up.
3. Parking. We encourage you to park at any available mitered
parking space at FIU Biscayne Bay Campus.There is plenty of
space for all participants.
Packet Pick-Up Times and Locations
Friday, Sept. 28: 5PM – 8PM, at the Library at FIU BBC.
What You Will Find in Your Registration Packet
Race/bib number and safety pins,RACE T-SHIRT.
Timing Chips
Timing chips will be attached to the back of your race/bib
number, try not to bend it, remove it or altered it at any time.
No participant shall bring ANY glass containers into the race
Penalty: Variable time penalty.
Run Course:
Follow the orange arrows (painted on ground): Denote hazards
such as potholes, cracks and areas of concern.
Orange course route cones: Denote direction for the
Water Stations: Water stations will be located at the
Start/Finish line and in the middle of the course on the right
side of the road.
Race Morning
Race Bib/Number with Timing Chip (pick up Friday from 5:00 to 7:00 PM from the Library)
Water bottle
Sunglasses and Vizor
Running Shoes
Drill 1: Front float
In this drill, you practice floating on your stomach. You're more buoyant in
this position than you are with your hips lower. This drill helps you prepare
to be in the right position for swimming. Here's how to do it:
1. Float face down.
2. Tuck your chin so that your eyes are focused on the bottom of the pool.
3. Press your chest down toward the bottom of the pool.
4. Feel your hips lift toward the surface.
Drill 2: Streamlined front glide
This drill helps you feel the benefits of elongating your body. When you make
your body as narrow as possible, you slice through the water more easily.
Here's what to do:
1. Push off from the side of the pool.
2. Place your face down and into the water and your arms overhead
behind your ears, with your elbows straight.
Your hands should be flat, with your finger pointed, and one hand
should be on top of the other.
3. Keep your feet together, check your chin position (see "Drill 1: Front
float"), and press your chest down to lift the hips.
Drill 3: Streamlined front glide and kick
Practice this drill to experience how your body glides through the water
when you're in a hydrodynamic position. Follow these steps:
1. Follow the instructions for Drill 2 (see the preceding section).
2. As your momentum gives way and you slow down, flutter-kick your
legs from your hips.
Focus on keeping your body long and using a shallow, steady kick.
Breathe when necessary.
Drill 4: Body position
This drill helps you return your head to the correct position after breathing.
It also helps you perfect your kicking motion. Here's how to do it:
1. Position your body face down in the water with your arms at your
sides and your chin pointing toward the bottom of the pool.
Position your head so that the water breaks at the top of your head, not
on your forehead.
2. Press your chest toward the bottom of the pool and feel your hips rise
to the surface.
3. Flutter-kick forward in this position until you need to breathe.
4. Lift your head forward out of the water to take a breath.
Your hips will drop as you lift your head.
5. Return your head to the starting position and complete the drill.
Do this drill with or without fins.
Drill 5: Body balance
This drill will help you maintain your forward momentum and keep your balance.
Here's how to do it:
1. Position yourself in the pool, face down, eyes focused on the bottom
of the pool.
2. Flutter-kick forward in this position and begin your stroke as you
rotate your head to the side.
3. Allow your shoulders and hips to follow as you turn your head.
4. Continue to rotate until you're on your back.
Keep kicking as you rotate, especially when you're on your side. Keep
half of your head in the water throughout the rotation.
5. When you're on your back, rotate back in the same direction until
your face is in the water.
6. Repeat the drill, rotating to the opposite side.
Drill 6: Statue of Liberty
This drill will help you perfect your balance in the water. Here are the steps:
1. Begin to swim and then roll to your side.
2. Kick as you swim on your side, with the arm closest to the bottom
of the pool extended in front of you, with your ear resting on your
Position the palm of your hand facing the bottom of the pool. Your arm
should be just under the surface of the water.
3. Keep your top arm stationary on your top hip.
Pull your top shoulder slightly back to find the position in which you
can balance.
4. Flutter-kick to the side with a straight, steady beat.
Keep your head positioned so that your eyes are focused up and back,
with your chin pointing toward your top shoulder. Don't look forward —
this will cause your hips to sink.
Drill 7: Ten snap ten
This drill helps you focus on your balance, as well as on each of the individual
elements of your stroke and on making your stroke strength even on the
right and left sides. Here's how to do it:
1. Perform the Statue of Liberty drill (see the preceding section) for ten
kicks on your right side, and then roll your face into the water and
begin your recovery stroke with your left arm.
2. Begin the pull portion of your stroke, in which you bend your elbow
and pull yourself forward, increasing the speed of your hand movement
as you move toward the left hip.
3. As your hand reaches your hip and you push the water back, rotate
your left hip so that you're on your right side.
4. Repeat the Statue of Liberty drill on this side.
Drill 8: Ten-three-ten
This drill will help you to improve your balance and bilateral breathing. Here
are the steps:
1. Perform ten kicks on your side in the Statue of Liberty position (see
"Drill 6: Statue of Liberty," earlier).
2. Take a deep breath as you tuck your chin and look toward the bottom
of the pool.
3. Release your breath and start pulling your hand out of the water with
your elbow high, taking three strokes in the forward position.
4. Rotate your hips to the other side, as in Drill 7 (see the preceding section),
and perform ten more kicks in the Statue of Liberty position.
Be sure to kick steadily on your side and as you roll from one side to the
other. When swimming the three strokes between breaths, keep your
head still and your eyes focused on the bottom of the pool.
Drill 9: Front kicking with
a board on an interval
This drill will help you to improve your balance and bilateral breathing.
Here's how to do it:
1. Using a kickboard, position your hands at the curved edge at the top
of the board.
2. Rest your elbows on the board.
Your shoulders should be at water level.
3. Kick, with your heels barely breaking the water surface, fast enough
to agitate the water.
Your kick should be shallow and have a fast enough cadence to create
4. Try to do as many as ten lengths kicking in this way.
If you get tired, you can use fins for the last laps. Challenge yourself to
do more laps without fins as you train.
Drill 10: Proper push-off
This drill will help you to feel the momentum you gain in a streamlined position.
Here are the steps:
1. Start on your side with one hand holding the wall and the other
straight out in front, pointing toward the opposite end of the pool.
Your shoulders should be at water level.
2. Place your feet against the wall, with your toes pointing toward the
side wall and both knees bent slightly.
3. Drop under the water, releasing your hand from the wall and extending
to reach the other hand.
4. In the same movement, as the hands touch, push against the wall with
your feet, propelling your body forward.
You should be about 18 inches under the water.
5. Hold a tight streamlined position as you kick and roll to your stomach.
6. When you reach the surface in this streamlined position, begin your
first stroke and continue to the next wall.
Drill 11: Fingertip drag
This drill helps you focus on a high elbow recovery. Practice a high elbow
recovery, relaxed and controlled, for a clean slice through the water. This
drill also helps you to focus on a full-body rotation at the end of each stroke.
Here's how to do it:
1. Swim freestyle, but instead of lifting your hands completely out of
the water during your stroke, drag your fingertips across the top of
the water, never losing contact with the water, as you bring your arm
from your hip back to the catch position.
Keep your hand and arm relaxed during the recovery portion of the
2. As your hand passes your head, continue to reach forward until your
shoulder and body rotate to the side. Continue your stroke.
Mastering the Strokes
You'll spend less time training for the swim leg than you'll spend training
for the cycling or running legs of your event. Swim training is not about time
spent in the water; it's more about technique.
If you're a land athlete who trains thinking mostly about power, speed, and
distance, you may find yourself dumbfounded when you take your fitness to
the water. You can't power through water for long if you're not using the correct
form. Becoming an efficient swimmer requires a commitment to practicing
and perfecting your stroke.
Even if your event will take place in open water, don't rush right out to the
ocean just yet. Mastering your strokes in a pool where you can focus on form
is more important. After you have the strokes down, you can add some openwater
training to build your confidence there.
Benefits of Swimming
Of the three sports in triathlon training, swimming creates the most anxiety
for many first-timers. Most people learned to swim as children because of
swimming's biggest benefit — it's just plain fun. But, for most people, swimming
endless training laps and entering the ocean in a pack of hundreds
of flailing arms and kicking legs doesn't hold the same appeal as a game of
Marco Polo. But if you learn to relax and perfect an efficient stroke technique,
you can learn to love swimming, if you don't already.
Swimming is a total-body exercise, pulling every part of you into the action, including
your mind. You can emerge from a great training swim feeling refreshed and
focused — an immediate benefit. Meanwhile, you'll be gaining all kinds of benefits:
✓ Your muscles will be toned. Swimmers are known for their long, lean,
and well-toned bodies. Your muscles will benefit in the same way.
✓ You'll improve your cardiovascular fitness. Swimming improves
your aerobic conditioning and endurance, bettering your body's use
of oxygen and increasing lung function. All this makes you a stronger
cyclist and runner as well.
✓ You'll be more flexible. While you're building core strength, the movement
of a technically correct swim stroke also improves your range of motion.
✓ You'll run a low risk of injury. As you swim, you're virtually weightless,
supported by the water, so you don't experience the impact and jarring
on your bones and joints that you do with other sports. In fact, swimming
is the ideal sport for healing from injuries endured from pounding
the pavement during running or other high-impact sports.
✓ You'll participate in a sport you can enjoy for life. Because swimming
is gentle on your joints, you'll see swimmers of all ages in the pool, and
quite possibly they'll be lapping you into their 70s and 80s.
✓ You'll be relaxed and rejuvenated. When you submerge yourself into
a pool at the end of a long or stressful day, the world drifts away. You
can't hear anyone under water, so your time in the water is time all
to yourself. If you focus your mind on what your body is doing, you'll
emerge from the pool with a sense of calm.
Strengthening and stretching your limits
Training with weights can help you to build stronger muscles, and the power
from your pumped muscles can improve your overall triathlon performance
and reduce your risk of injury. Don't worry — you don't need to spend hours
in a gym. Performing two exercises, twice a week, for each of your major muscle
groups — chest, back, biceps, triceps, core, hamstrings, and quadriceps — can
yield dividends.
Treat your working muscles right with some gentle stretches, too. Improving
your flexibility will ease sore muscles, especially in your neck, back, and
shoulders after a long bike ride.
How to fuel your body and mind
You can fit triathlon training into any lifestyle, but you do need to
be prepared for it to take hold in areas you didn't expect. To maintain your
energy and your motivation, you'll be making changes to your diet, your
sleep habits, and your way of thinking — and if you're following a plan and
staying focused, these changes will all be overwhelmingly positive.
After you begin training, you'll find it easy to identify those days when you
didn't get enough sleep or eat a nutrition-packed meal. Even what you're
thinking can affect your workout that day.
As you train, you'll begin to focus on how your body works, not so much on
how it looks. Eat a bagel and drink a cup of coffee for breakfast and then try to
get through a tough swim or an 80-minute bike ride. You'll notice how it affects
your performance — and you'll grab that protein- and carb-rich breakfast and
an extra glass of water the next morning.
Try this exercise some day while you're training: Tell yourself you're tired,
you can't do this, you'll never make it to the next telephone pole . . . and you
won't. If you focus on bad thoughts, stress, or anger, you'll feel your form fail
and your speed slow. Go out and keep your thoughts on your power, your
strength, how good it feels to be moving, and you'll keep moving. Yep, your
mind is that good.
Training on a Schedule
You can train for a triathlon and have a life. Training for any distance event
is a commitment. I can't promise it won't consume your mind, but I can
offer training guidelines so that your time in the water or on the road doesn't
chew up every available minute of your day.
I will offer detailed week-by-week training schedules for each of
the event distances. But before you start following the schedules, be sure
you can comfortably do the first week's training for each sport. If not, spend
some time building your endurance in the sport(s) in which you're weakest.
When you have a solid fitness base, you can train for a Sprint triathlon in as
little as four hours a week over a 12-week period. That's doable.
As you increase your event distance, plan to increase the time you spend
training — in some cases, double that time. For example, to prepare for an
Olympic distance, you'll want to allow for eight hours a week for 20 weeks. A
Half-Iron will demand at least ten hours a week for 24 weeks.
An Ironman — well, forget what I said about not consuming your life. You
will eat, sleep, and breathe triathlon training for the better part of a year, or
at least 30 weeks. Everything you do, you'll think first, "How will this affect my training?" But by the time you get to the point where you're ready to
compete in an Ironman, you'll be so hooked on triathlons that this will actually
sound good to you!
Making time for transitions
The links between the three sports in a triathlon are called transitions, and in a
triathlon there are two — one from the swim to the bike (called T1) and another
from the ride to the run (called T2). Transitions take place in a designated area
where you'll rack your bike and lay out everything you need for your event.
Getting from your swim onto your bike can take anywhere from 5 minutes
to 20, depending on how well prepared you are before your event and how
much you practice going from one sport to the next.
If you follow the training schedules, you'll put two sports
together before your event, either going from a swim to a bike ride or a ride
to a run. You don't have to train in all three sports in one day, but you'll definitely
want to get your muscles used to going from one sport to the next in
dual-sport workouts.
On your two-sport training days, you can set up a transition area to practice
placing your gear and getting it on and off quickly and easily.
Finding your form
Even if you already enjoy each of the sports and are comfortable racing or
training for a single-sport endurance event, when you train for a triathlon,
you'll save energy and improve performance by focusing on the fine points of
efficient strokes, spins, and steps:
✓ Swimming: There are five basic steps to an efficient and powerful swim
stroke: hand entry, catch, pull, push, and recovery.
✓ Cycling: If you remember riding around your neighborhood as a child,
you may be surprised to know that there's a technical aspect to riding
that can make your journey around the block easier and more fun.
✓ Running: Most first-time triathletes are anxious about at least one of
the sports. If swimming isn't your fear, odds are, it's running.


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Court: Democrats don't have to run Senate candidate in Kansas
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Samuel Dale "Sam" Brownback (born September 12, 1956) is the 46th and current Governor of Kansas. A member of the Republican Party, he served as a U.S. Senator from Kansas from 1996 to 2011, and as a U.S. Representative for Kansas's 2nd congressional district from 1995 to 1996. As a Senator, he was featured in the documentary series How Democracy Works Now: Twelve Stories. He was an unsuccessful candidate for the Republican nomination in the 2008 presidential election, withdrawing before the primaries.
Sam Brownback was born in Garnett, Kansas to Nancy and Robert Brownback. He was raised in a farming family in Parker, Kansas; his ancestors, of German descent, settled in Kansas after leaving Pennsylvania following the Civil War. Brownback was state president of the Kansas FFA Association, and was one of the national vice presidents of the National FFA Organization from 1976 to 1977. While at Kansas State University, he was elected student body president and was a member of Alpha Gamma Rho. He received his J.D. from the University of Kansas in 1982.
After college, Brownback spent approximately a year working as a broadcaster; he hosted a weekly half-hour show.


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