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NNSA recently participated in the inaugural Nationwide RadResponder Drill conducted by the Conference of Radiation Control Program Directors. The drill involved more than 200 participants from 38 states, including NNSA's Consequence Management Home Team and Radiological Assistance Program responders from six of the nine DOE regions. More than 21,000 environmental radiation measurements were collected and validated during this one-day drill .
The RadResponder Network is a mobile, cloud-based radiation data collection system that provides federal and state, local, tribal, and territorial response teams and leadership with a standardized service for managing, organizing, analyzing, and mapping radiation data. The Network is built on the experiences and lessons learned from the Fukushima Daiichi reactor emergency that revealed the need for a coordinated effort across all levels of government when responding to a catastrophic incident. This capability uses data management technology initially developed by NNSA and subsequently extended to state and local responders by FEMA. One of the goals of the drill was to help fully and quickly engage the state and local trained radiation specialists. The ability to collect more timely information for incident commanders is essential to not only save lives and stabilize a radiological event, but also to make better use of support resources.
About the graphic:
During the drill, participants collected 21,835, radiation measurements, 200 field samples, and recorded 132 observations. During the drill, measurements were collected using handheld meters, stationary monitoring systems, and soil and water samples.
Douglas Dearolph, acting NNSA Associate Administrator and Chief for Defense Nuclear Security, presented Nevada Field Office employee Susan Christian-Payne with the Bradley A. Peterson Professional of the Year award yesterday.
The award recognizes employees whose contributions to NNSA security programs serve as models for excellence and commitment to the NNSA mission.
This week, NNSA's Office of Acquisition and Project Management hosted a training at the National Training Center in Albuquerque to improve NNSA's capability to plan and deliver safe, quality construction on budget.
APM's Corporate Project Management program is providing the training, processes, tools, and technology to develop and sustain a Federal workforce capable of managing design and construction contracts for capital asset projects. The tools and trainings include, but are not limited to, the use of project management handbooks, Standard Operating Practices, firm-fixed price contracts, support service contracts, strategic Federal alliances, and an interactive web-based tool for implementing, managing, monitoring, and approving project configuration processes throughout project lifecycle.
NNSA has already made significant investments to strengthen project management through highly qualified, accountable, and responsible federal project directors (FPDs). NNSA is ensuring that as the project progresses from planning to design to construction, the FPDs have the appropriate training, experience, and certification level to successfully execute the project. FPDs must have a sound understanding of the Federal Acquisition Regulations and have a broad knowledge base in order to communicate performance expectations with NNSA's contracting officers and contractors. NNSA has demonstrated project cost and schedule goals can be achieved, even with the most complex projects, when clear expectations are set, the Federal and contractor site and headquarters teams are aligned, and all parties accept accountability for their roles in project delivery.
Over the past three years, NNSA has delivered its $725M project portfolio approximately $50M - or seven percent - under its original budget. NNSA is saving taxpayer dollars, allowing scarce resources to be reinvested back into mission. GAO and Congress have both recognized NNSA's improvements. In February 2013, GAO removed all NNSA projects costing under $750M from the High Risk List.
"The Last of the Big Dogs" has a new home after Pantex workers recently delivered one of the few remaining B53 nuclear weapons cases to the Freedom Museum USA in Pampa, Texas.
The final B53, which received its "Big Dog" nickname from dismantlement workers due to its massive size, was dismantled at Pantex on October 25, 2011, in a historic ceremony. The B53 was the oldest, largest and most destructive nuclear weapon in the U.S. arsenal at the time it was retired.
Pantex was looking for a way to preserve the legacy of the B53 and recognize the workers who built, maintained and dismantled it. The Freedom Museum, located about 45 minutes from Pantex, volunteered to take the dismantled weapon on loan to add to its large collection of historical military artifacts.
Monica Graham, Pantex historian, said the move was an important effort to publicly display this iconic weapon that served in secret for decades, helping to ensure the safety of America.
The B53 was first put into service in 1962, a year when Cold War tensions were at their highest during the Cuban Missile Crisis. It served a critical role in the nation's nuclear deterrent through the end of the Cold War, retiring from the active stockpile in 1997.
The B53 weighed around 10,000 pounds and was about the size of a minivan. Many B53s were dismantled in the 1980s, but a significant number remained in the U.S. arsenal until they were retired in 1997.
The B53 which was delivered this week consisted only of the outer casing of the weapon and is empty on the inside. It is one of only three such museum artifacts in the country built from a stockpile weapon. The others were assembled from training units or spare parts.
The NNSA holds a unique and important place in global nuclear science and technology. Through our laboratories and plants, our scientists conduct specialized research that is recognized internationally as among the best in the world. We should not take this for granted.
America's National Security Strategy stresses that, "science and technology—and our ability to apply the ingenuity of our public and private sectors toward the most difficult foreign policy and security challenges of our time—will help us protect our citizens and advance U.S. national security priorities."
That scientific ingenuity is embodied by NNSA's workforce. Accomplishing our missions of maintaining a safe, secure and effective stockpile and being a world leader in preventing and countering nuclear proliferation and terrorism can only be accomplished with a superb technical base. This base must include resources for basic science to drive technical solutions to security challenges—both today and for decades to come.
That is why it is vitally important for us to assign the highest priority to maintaining the core scientific, technical and engineering (ST&E) capabilities of the Nation's nuclear security enterprise. Our investment in the ST&E personnel and facilities that make this possible, as well as our commitment to attract and retain the best and brightest talent, must remain consistent and steadfast.
We will continue to emphasize the importance of science because, quite simply, our missions depend on it.
Frank Klotz
"Mission first, people always."
Three scientists from Los Alamos National Laboratory and two from Livermore National Laboratory were named to Thomson Reuters' list of The World's Most Influential Scientific Minds. The ranking recognizes researchers whose published work in their specialty areas has consistently been judged by peers to be of particular significance and utility.
Allison Aiken, LANL (top left)
Aiken's work focuses on ambient aerosol measurements.
Alan Perelson, LANL (top middle)
Perelson is part of a multinational team whose work contributed to the understanding of the Hepatitis C virus and a possible cure.
Bette Korber, LANL (top right)
Korber's work focuses on the human immune response to HIV infection and HIV evolution.
Charles Westbrook, LLNL (bottom left)
Westbrook pioneered research that applies codes from studying weapons dynamics to combustion chemistry.
William Pitz, LLNL (bottom right)
Pitz's research focuses on the development of chemical kinetic mechanisms and their application to problems such as combustion in homogeneous charge compression ignition engines and diesel engines.
NNSA's Office of Acquisition and Project Management (APM), the community manager for acquisition professionals, hosted NNSA Contracting Officers in Albuquerque this week to align NNSA acquisition policies and procedures with Departmental goals and priorities, and to clarify roles and responsibilities among the various COs across the Nuclear Security Enterprise.
A key discussion topic was how NNSA was implementing the Deputy Secretary's policy for improving acquisition planning and contract management for capital asset projects. The primary principle behind this policy is that the Department must align contract incentives and vehicles with taxpayer interests. Each party must share the risk by bearing responsibility for its own actions. The policy includes guidance to ensure proper project planning so that requirements are clearly defined before issuing a solicitation; to first consider the use of a firm-fixed-price contract to complete work requirements; to establish objective performance measures when a fixed-price contract is not in the government's best interest; to utilize fee strategies that assure each party in the contract bears responsibility for its own actions; and to document and stay apprised of real-time, accurate, and reliable project performance data.
With this new organizational construct in place, NNSA has delivered its $725M project portfolio $50M - or 7% - under budget during the past the three years. In 2013, NNSA was removed from the GAO High Risk list for construction projects, with a Total Project Cost up to $750 million as a result of the improvements it is making in NNSA contract and project management.
Preparing the country to respond to a large scale nuclear event is the primary function of the NNSA Office of Emergency Response. This week, Consequence Management teams from that office participated in the Vibrant Response 14 exercise at Camp Atterbury in Muscatatuck, Ind. and surrounding areas.
Taking advantage of a U. S. Army North exercise, NNSA, alongside FEMA, Indiana Department of Homeland Security, and numerous other local, state, and federal agencies with civilian personnel from across the country responded to a simulated terrorist attack with a nuclear weapon. NNSA deployed personnel to federal and state operating facilities to coordinate the response to the radiological aspects of this scenario. Additionally, a Consequence Management Home Team provided support from Las Vegas, NV, Livermore, CA. and Albuquerque, NM. This team provided models of fallout deposition and analysis of environmental monitoring data.
This was the most extensive exercise of this type to date, involving not only 5000+ field deployed Department of defense Military personnel in the field but also a multitude of support and coordination facilities across the country. Lessons learned during this exercise will be used to improve NNSA and other national organizations response to nuclear and radiological incidents of all scales and inform national level policies guiding that response.
More photos are available here.
Preparing students for the technological skill sets that will be required in tomorrow's STEM related jobs in industry is an ongoing priority for the National Security Campus (NSC) in Kansas City, Mo. Last week, the NSC hosted a Model-Based Engineering Workshop for 32 college professors and students from Historically Black Colleges and Universities (HBCUs) to gain first-hand knowledge of the exciting opportunities and challenges engineering professionals tackle each day.
In 2012, the NNSA established a $4 million grant which launched the Minority Serving Institution Partnership Program (MSIPP). This consortium based program formed two advanced manufacturing consortiums which included 8 universities and two NNSA sites (NSC and Y-12).
This year's students and professors were from Hampton University, Clark Atlanta University, Alabama A&M, University of District of Columbia, North Carolina A&T, Southern University New Orleans, Lincoln University, and Howard University. The Model-Based Engineering workshop helps educators incorporate 3D modeling and advanced manufacturing into their curriculum through hands-on model-based application training and an exercise for a mock rocket assembly.
Through this public and private partnership, the HBCU teachers can better shape their curriculum and advise students on what skills employers expect from engineers and scientists and the NNSA learns about the technical strengths of the participating universities, which will help future recruiting and R&D initiatives.
Fourteen hazardous materials response teams from New Mexico, Missouri, Nebraska and Oklahoma will test their skills at the 18th annual Hazmat Challenge July 29 through Aug. 1 at Los Alamos National Laboratory.
The intent of the challenge is to provide hazardous materials responders the opportunity to test their skills, share best practices with other response agencies, and learn new techniques through realistic hazardous materials release scenarios in a safe, non-hazardous environment.
A video about the 2008 and 2012 Hazmat challenges is on the Laboratory's Web site and on LANL's YouTube channel.
See more.


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HEALTHWISE is a community exercise program coordinated by the Forsyth County Department
of Public Health. It is a joint effort between the Winston-Salem Parks and Recreation
Department, American Red Cross, YWCA and the Kernersville Senior Enrichment Center.
Always consult your doctor before starting an exercise program. For more information
on the HEALTHWISE exercise program, call (336) 703-3219.
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Pacon Decorol Art Paper Rolls are perfect for banners, decorations, and big art projects. The paper is made of 100% vat dyed sulphite for superior strength and fade resistance.
500 ft Rolls — Rolls are 36" (91.5 cm) wide, and with an 76 lb paper that has double the strength of regular Decorol art paper. Decorol 500 ft rolls are shipped directly from the factory and do not qualify for free shipping offers. Shipping will be billed at actual cost.
Color Chart Note — Use this color chart as an approximation of the real color. If exact color matching is necessary, use actual samples of the materials.
see also ...
® Pacon is a registered trademark. ™ Decorol is a trademark.


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The Power of Independent Thinking
Tabarrok on Debt and Imprisonment
Recorded: Friday, April 20, 2012
Alexander Tabarrok, Research Director at the Independent Institute, speaks with Alyona Minkovski of RT's "The Alyona Show" on increasing criminal justice fees applied to those convicted or charged of a crime and time served due to debt.
Experts: Alexander T. TabarrokType: TelevisionIssues: Civil Liberties/ Human Rights, Criminal Justice/ Prisons, Culture/ Society, Taxes
Alexander Tabarrok on Bounty Hunting & Defending the Indefensible
Recorded: Thursday, August 18, 2011
Alexander Tabarrok, Research Director at the Independent Institute, speaks with John Stossel of Fox Business Networks Stossel on bounty hunting and defending the indefensible.
Experts: Alexander T. TabarrokType: TelevisionIssues: Crime, Criminal Justice/ Prisons, Law Enforcement, Privatization
Economic Religion vs. Environmental Religion in America
Recorded: Thursday, October 7, 2010
Part 1 |
Part 2
Part 3
Part 4
Part 5
Experts: Steven F. Hayward, Robert H. Nelson, Max L. Stackhouse, Alexander T. TabarrokType: Independent Institute EventIssues: Environment, Regulation and Deregulation, Religion


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June 4, 2012
Jacey Zembal
Baltimore (Md.) City College junior forward Dwayne Morgan has become one of the top players in the class of 2014, and NC State has taken notice. ...More... To continue reading this article you must be a member. Sign Up Now!
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May 2, 2016
A Crestview teenager is critically injured after walking away from a traffic crash early Sunday Morning in Okaloosa County.
The Florida Highway Patrol says 19 year old William Edgar McDonald wrecked his car while speeding on Crestview Airport Road near Fairchild Road. He hit a sign, ran into a ditch and then hit a utility pole head on.
A witness heard McDonald revving his engine after the crash and then saw him walking up a hill.
Troopers say a witness tried to warn him about "live" power lines on the ground. But the teenager came in direct contacted with the energized power lines anyway. He was life-flighted to Sacred Heart Hospital in Pensacola where he is listed in critical condition.
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A Triad woman doesn't wait for someone to ask her for help. She actively goes out looking for people to help.
Mary Doug Hall is this month's recipient of our "2 Those Who Care" award. She spends almost everyday on a long list of volunteer efforts.
Doug, as she is called by her friends, does hair and makeup for seniors in nursing homes. She drives people to church, doctor's appointments and other destinations. She also operates a food and clothing pantry out of her car.
Doug says she is a true missionary and can't imagine life without helping someone everyday.
WFMY News 2


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contributed by Katy Morris
With its elegantly cozy ambiance, welcoming staff, and a distinctive menu chock full of locally sourced, seasonal options with a global twist crafted by renowned Chef Francois Kwaku-Dongo, the eleven14 Kitchen hits all the marks for a great dining experience.
Kosher Like Me was invited to try out the restaurant, located in Greenwich, CT, at JHouse Hotel. We were delighted to learn that Chef Francois had created our very own vegetarian line up, taking us on a colorful veggie-loaded journey of American dishes inspired by cuisine from across the globe. Continue reading


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Paul Chill
- Child Protection
- Lawyering Skills
- Legal Ethics
- Torts
Since joining the faculty in 1988, Paul Chill has supervised clinical programs focusing on child protection, civil rights, disability, mental health law and, most recently, mediation. Professor Chill also teaches courses on legal ethics, legal interviewing, counseling and negotiation, torts and criminal law. From 2004-2008 he served as the Law School's associate dean for academic affairs. In September 2013, he was appointed the School's first associate dean for clinical and experiential education.
Professor Chill has received broad recognition for his advocacy on behalf of parents and families. In 1998, the Connecticut Law Tribune named him one of "Ten Lawyers and Judges Who Made a Difference" for his work as lead counsel in Pamela B. v. Ment, a lawsuit that led to the systemic reform of the state's juvenile court system. He is a past recipient of the Connecticut Law Review Award, given for excellence in legal scholarship and service to the legal community, and was an original member of the Connecticut Commission on Child Protection. Professor Chill's published writings include a treatise on Connecticut child protection law and practice, an article on the procedural impact of emergency child removal, a mock trial published by the National Institute for Trial Advocacy, and several shorter publications.
Prior to law school, Professor Chill, a graduate of Wesleyan University, spent three years as a state youth services officer, working with Connecticut's most dangerous juvenile offenders. After graduating with honors from UConn Law in 1985, he worked as a plaintiff's employment litigator at Garrison, Kahn, Silbert & Arterton in New Haven. From 1993-1998, he served as a part-time state magistrate, presiding in small claims and motor vehicle matters.
Paul Chill, The Law of Child Abuse and Neglect in Connecticut (1997) University of Connecticut School of Law Articles and Working Papers. Paper 51.
Paul Chill & Hollace Brooks, Jean Jones v. Kids-r-Ours (National Institute for Trial Advocacy, 1995)


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Organizers say the members of 65 San Francisco Bay area groups including the Sierra Club, Greenpeace and 350.org are taking part in the rally, which coincides with a demonstration in Washington, D.C.
Demonstrators are holding the protest outside of a U.S. Department of State office, where they demanding the State Department reject the Keystone XL tar sands pipeline.
The pipeline—if approved—would carry oil derived from tars sands in Canada to refineries in Texas.
San Francisco police don't provide crowd estimates of rallies and protests, but a spokesman says police had no reports of any problems caused by the protest.


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Employer: Belcan Tech Services
Hourly Rate Range by Job
4 Things Teachers Really Want for Teacher Appreciation Week
If you don't work in education, you might not be aware that this week, May 1st through 7th, is Teacher Appreciation Week and Tuesday, May 3rd, is Teac...
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text: Inspired by authentic diner pieces, these salad plates were originally made by the Buffalo China company of New York, founded in 1901 to produce dining pieces that were offered as premiums by a soap manufacturer. Extremely durable, the stoneware became popular at roadside diners along the new U.S. highways and has since become a classic. The signature creamy white hue is the natural color of the clay with a resilient, clear glaze.


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New Zealand Gardener, Volumes 24-25
A.H. & A.W. Reed., 1967 - Gardening
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areas Auckland autumn beautiful blooms blue buds bulbs bush Camellia Catalogue centre Christchurch chrysanthemums colour compost concrete container corms cream crop culture Dahlia disease display dwarf exhibition fertiliser Floral Art Floristry flower arranging foliage fruit trees give Gladiolus glasshouse green grow growers grown growth hardy Home Gardener Horticultural hybrids Ikebana inches insecticide insects interest Iris Irises J. W. Matthews leaf leaves lilies Lincoln College lovely Lower Hutt Malathion Masport material mixed mixture month mulch NGAWHA SPRINGS Nurseries orchids P.O. Box Palmerston North Paraquat perennials pests Phone photographs pink plants plastic Plymouth produce pruning Rock Garden roots Rose Show season seed seedlings Seedsmen everywhere selection Send shade shrubs soil South Island sowing species spray spring stems Street summer tablespoons tion tomato Tour types varieties vegetable Waikanae Wanganui weeds Wellington winter Yates yellow Zealand Gardener


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41 U.S. Code § 2101 - Definitions
prev | next
In this chapter:
(1) Contracting officer.— The term "contracting officer" means an individual who, by appointment in accordance with applicable regulations, has the authority to enter into a Federal agency procurement contract on behalf of the Government and to make determinations and findings with respect to the contract.
(2) Contractor bid or proposal information.— The term "contractor bid or proposal information" means any of the following information submitted to a Federal agency as part of, or in connection with, a bid or proposal to enter into a Federal agency procurement contract, if that information previously has not been made available to the public or disclosed publicly:
(A) Cost or pricing data (as defined in section 2306a (h) of title 10 with respect to procurements subject to that section and section 3501 (a) of this title with respect to procurements subject to that section).
(C) Proprietary information about manufacturing processes, operations, or techniques marked by the contractor in accordance with applicable law or regulation.
(3) Federal agency.— The term "Federal agency" has the meaning given that term in section 102 of title 40.
(4) Federal agency procurement.— The term "Federal agency procurement" means the acquisition (by using competitive procedures and awarding a contract) of goods or services (including construction) from non-Federal sources by a Federal agency using appropriated funds.
(5) Official.— The term "official" means—
(6) Protest.— The term "protest" means a written objection by an interested party to the award or proposed award of a Federal agency procurement contract, pursuant to subchapter V of chapter 35 of title 31.
(7) Source selection information.— The term "source selection information" means any of the following information prepared for use by a Federal agency to evaluate a bid or proposal to enter into a Federal agency procurement contract, if that information previously has not been made available to the public or disclosed publicly:
(A) Bid prices submitted in response to a Federal agency solicitation for sealed bids, or lists of those bid prices before public bid opening.
(B) Proposed costs or prices submitted in response to a Federal agency solicitation, or lists of those proposed costs or prices.
(G) Competitive range determinations that identify proposals that have a reasonable chance of being selected for award of a contract.
(J) Other information marked as "source selection information" based on a case-by-case determination by the head of the agency, the head's designee, or the contracting officer that its disclosure would jeopardize the integrity or successful completion of the Federal agency procurement to which the information relates.
Source(Pub. L. 111–350, § 3,Jan. 4, 2011, 124 Stat. 3727.)
|Revised Section
|Source (U.S. Code)
|Source (Statutes at Large)
|Pub. L. 93–400, § 27(f), as added Pub. L. 100–679, § 6(a), Nov. 17, 1988, 102 Stat. 4063; Pub. L. 101–189, title VIII, § 814(a)–(d)(1), Nov. 29, 1989, 103 Stat. 1495; Pub. L. 101–510, title XIV, § 1484(l)(6), Nov. 5, 1990, 104 Stat. 1720; Pub. L. 102–25, title VII, § 705(i), Apr. 6, 1991, 105 Stat. 121; Pub. L. 103–355, title VIII, § 8301(e), Oct. 13, 1994, 108 Stat. 3397; Pub. L. 104–106, title XLIII, § 4304(a), Feb. 10, 1996, 110 Stat. 662.
LII has no control over and does not endorse any external Internet site that contains links to or references LII.


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Juan Manuel Márquez ensaya el nocaut vs. Pacquiao
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Juan Manuel Márquez ensaya el nocaut vs. Pacquiao
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women's accessories
Banana Republic Women's Accessories
Add a touch of glamour to any dress occasion with dynamic jewelry and fashion essentials from the women's accessories collection at Banana Republic.
About Women's Accessories
Women's accessories have always been an important component in the evolution of fashion. Whether it is worn or carried, a well-chosen accessory can say volumes about the wearer. The first true fashion accessories evolved from the Victorian era when gloves and parasols were not simply ornamental, they were statements of one's culture and class.
Women's Accessories Banana Republic Collection
Add some bold color and design with glamorous fashion jewelry and clothing accessories. Gold and rhodium hues accent timeless jewelry pieces including necklaces, bracelets and earrings. Enjoy vivid glass stones in striking colors that evoke popular gems. Provide interest to any look with solid and patterned scarves, beanies with whimsical bow graphics and sleek leather gloves in a variety of hues.
Women's Accessories Features
Our fashion jewelry accessories make sophisticated, high-end designs accessible for everyone. Crafted from durable metal bases, you'll find classic necklaces, rings, bracelets and earrings plated in irresistible 10k gold and imitation rhodium. Discover the shine of lustrous glass stones cut to capture and animate surrounding light. Enjoy a wide array of quality all-occasion clothing accessories. Bundle up in colorful scarves in soft viscose or durable wool and cashmere blends. Our classic genuine leather gloves with wool lining come in a variety of colors for easy outfit coordination. You'll also find sleek metal sunglasses with semi-rimless small aviator frames.
Banana Republic Women's Accessories Style Tips
Our fashion jewelry collection includes an assortment of necklace and bracelet designs ideal for layering. Add two or three pieces together for an eye-catching burst of color and style. Our scarves, hats and gloves are essential for winter wear, but are also year-round accents that can easily be incorporated into your casual attire for unique fashion statements. Create an appealing retro look with metallic headbands, skinny belts and sheer tights with your favorite little black dress. The options for creating appealing new looks are endless.
Add some accessible glamor to your everyday style with the timeless jewelry and clothing options from the Banana Republic women's accessories collection.


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Marcy Olympic Dumbbell Handles
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Product Details
These Marcy® Olympic dumbbell bars are made of chromed steel for many years of use. They feature knurled handles for a better grip, and they come with weighted locking collars.
- Chromed Olympic dumbbell handles
- Knurled handles for better grip
- Includes weighted locking collars
Product Recommendations
Product Reviews
Reviewed by 3 customers
Sort by
- Compact
Best Uses
- Body Building
- General Fitness
- Sports Training
- Weight Loss
Comments about Marcy Olympic Dumbbell Handles:
Just use spring collars. Use 25 lb plates to your content and..... you're good. I modified the spring collars squeeze handles shorter with a cut grinder disc and hammer back end onto itself to loop ends back to original design to make the collars not so awkwardly longer than plates. Keep your workout area lookin sharp and universal with one type of plate I say.
- Was this a gift?:
- No
Best Uses
Comments about Marcy Olympic Dumbbell Handles:
Just as the other reviewer stated, the collars are useless and will not hold anything heavier than a 10 pound plate. Basically, any exercise that causes the bar to move in an other than horizontal position will result in the weight sliding off either end of the bar. Absolutely do NOT use these for any exercise performed over your head or chest. For the limited amount of weight you can safely use with these, you're better off using the less expensive standard size weight sets which have threaded collars and work much better.
- Was this a gift?:
- No
- Dis-functional Collars
Best Uses
Comments about Marcy Olympic Dumbbell Handles:
The collars on these weight sets just don't work! I received a pair of these for Christmas and every time I have tried to use them the weights just fall off. The only way I've been able to keep the weights on is to tighten the collars with a wrench, so if you ever want to change the weights it is such a pain! You'd think for a dumbbell the first thing they would make right is the collars! Do not buy unless you want weights falling on your feet!
- Was this a gift?:
- Yes


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Our own Alex Viada wrote this awesome article:
Our own Alex Viada wrote this awesome article:
Hmmm... Interesting.
I have said this literally for years now... but i would LOVE to start running again. Before i started lifting (and gained 60lbs) i had some serious anaerobic cardio chops. I was never a long distance guy, but instead used to push my sprints longer and longer and longer, until at one point i was able to near-sprint 3 solid miles. I'd like to try that again. Problem is that when i started saying that my life was dedicated to lifting and recovering and not hurting myself. Years later the lifting is far more severe, and serious, i'm always nursing one injury or another, and inviting ANYTHING else into the split that courts even more injury is a disaster waiting to happen. Its hard to serve two masters. If one ov my ailments wasn't an ornery knee (not injured... but buggy) i'd be a lot more inclined to start. This also keeps me from playing around with Crossfit style stuff.
But damn i'd love to be able to run again...
Last edited by Judas; 11-14-2012 at 03:56 AM.
Loved the article, this is great
Great article. It's challenging to train for both but definitely possible. I just trained from Jan-Jun this year for my first marathon. Managed to do the marathon in a pretty respectable time (3:53) and was still able fit in three lifting days a week. I even increased my DL from 475x1 to 500x1 during this time period. ALN supplements definitely helped support the intense training and limited time for recovery. I used Nitrean, Opticen, and ETS regularly. Also cycled Results and BCAA+ for a few months each.
Height: 6'4 - Weight: 235 lbs - Age: 31
DL: 530 x 1
Squat: 355 x 1
Bench: 350 x 1
"Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
"Alex is all knowing and perfect"-----Jane (loosely paraphrased)
-515/745/700 bench/deadlift/squat
Current mile time: 4:23
Marathons: 3
Century races: 3
Ironmans: 1
Ultramarathons: 1
Current supps: http://www.atlargenutrition.com/prod...covery/results
I used to be a runner (5K). I lifted heavy for around 4 years. I'd never have the energy to combine the two.
I often find myself disagreeing with "the experts", but much of what you say in your article resonates with my personal experience. Not the same old regurgitated stuff (myths?) I read in most articles on the internet.
Nice job.
These days I run ~20 miles a week at 8 min pace. Really no track work at all. I also play pretty decent level singles tennis 2-3 times per week. My "lifting" mainly consists of doing bodyweight exercises a few times per week (pullups, dips, levers, handstand variations, etc sort of stuff). But even doing this little cardio, I really couldn't see myself lifting heavy 3 times a week. That would be really tough.
Last edited by r2473; 11-15-2012 at 12:19 PM.
Alex, thank you for taking the time to write this. I'm planning on returning to a high level of aerobic fitness after I manage to get a solid foundation in strength training, so I've been wondering how to go about doing it efficiently. I'll go to your articles when that time comes, thanks again for your valuable advice.
Great stuff.
You talk about eating right after doing cardio. Can you give us a ballpark figure about who much carbs and protein you take in after running?
csw- thanks! There might be another one coming in the series with a bit more details, so hopefully i'll get that done in the next few weeks/months.
Larry- My general guideline is pure replenishment, since my diet's high enough in protein overall (~200 grams just from breakfast, dinner, and a midday shake), I only try to get about 10% of my post-cardio calories from protein. On a day when I know I'm going to do, say, 5 miles, I calculate approximately 160 calories per mile, which equates to about 800 calories. I focus on getting a quarter to a half of those some time before the workout during the day, and the other half either during or immediately afterwards.
So if I can get in another 80-90 grams of carbs and ~15 grams of protein before the run sometime (e.g. a turkey sandwich), and another 80-100 grams of carbs afterwards (gatorade, gels/gus, even crackers or cow tales (which are awesome candy), that will usually take care of it. This is assuming pure performance, btw, and not looking for any weight loss whatsoever.
Longer runs/bikes adjust accordingly- so my long brick workouts (~80 mile bikes and 5-10 mile runs) involve a pretty ridiculous feast the night before, craploads of sugar during, and a massive dinner and dessert afterwards.
"Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
"Alex is all knowing and perfect"-----Jane (loosely paraphrased)
-515/745/700 bench/deadlift/squat
Current mile time: 4:23
Marathons: 3
Century races: 3
Ironmans: 1
Ultramarathons: 1
Current supps: http://www.atlargenutrition.com/prod...covery/results
The hardest part of training (which for me was road running) IMO isn't the workout itself, but the recovery. If recovery if off by a little, you won't be able to do the workout. And "magic" of training is consistency. Skip a day running and your next run is pretty easy, but also far less effective. Running a smart training program (one that doesn't burn you out) day after day is hard but very effective. Running "when you feel like it / how you feel like" is easy, but all but worthless.
The idea of adding heavy weight training to an even somewhat intensive cardio program seems really, really hard to me. Seems like you have found a good balance that works for you. Congrats!!! That doesn't seem like an easy thing to figure out to me.
But then again, I'm nearly 40. Maybe I could have pulled it off 20 years ago (but I doubt it).
Looking forward to it!
Incidentally, just going from a 3-4 hour powerlifting workout to a 3-4 hour olympic lifting workout i apparently burn enough more calories to lose weight. The total strain is not more, but going from 3-5 minute rest-intervals and generally splitting up the upper/lower body definitely doesn't burn the same amount ov fuel that 1-2 minute rest intervals and full body on every lift does... even if the weights are considerably lighter.
Last edited by Judas; 11-17-2012 at 03:23 AM.
To make recovery easier I did the majority at my runs at a more relaxed pace (just trying to get the miles in so my body was used to it come race day) which for me was 9-10 min/mile compared to a race pace of 8-8:30/mile. Consistency is definitely key so I would always try to get my runs/workouts in as scheduled even if it meant ramping down my pace and doing some walking during the runs or leaving out some accessory work during my lifting. Sometimes I would do a 10 mile long run no problem without walking at all but then a few days later I had to do a 4 mile short run and my body wasn't feeling it. Rather than skip the run completely I'd run 1 mile, walk for 5 min, run another .5-1 miles, walk 5 min, etc just to get through it and not skip the workout. For me, this was effective and I never got to a state where I felt like I was overtrained.
Training for the marathon was a different story. My long runs started around 10 miles and went up as high as 22 miles and the short runs started around 3 miles and got as high as 10 miles. I scaled back a lot of the accessory work I was doing at the gym, but I still focused on going heavy for my main compound lifts (I do 5/3/1).
My wife is doing a half ironman triathlon next month (70.3 miles) and is training for a full ironman (140.6 miles) in November 2013. She has me starting to consider trying to do an ironman with her at somepoint. I still haven't wrapped my head around how I would be able to fit in 3 runs, 2 swims, 2-3 bike rides, plus 2-3 lifting sessions in a week and still get in a rest day or two. She is managing it now with lots of combo days. She'll swim in the morning and then do a long run in the afternoon. Or she'll do a short run to the gym, then lift, then do spin class at the gym to get in a bike ride. Or do a long bike ride outside and then do a quick 3 mile run immediately after.
Height: 6'4 - Weight: 235 lbs - Age: 31
DL: 530 x 1
Squat: 355 x 1
Bench: 350 x 1
I've gotten bored with lifting to meet the big 3 goals, and I miss running like crazy so now I have tried experimenting with this stuff lately. Its great to read something born from experience. Exactly what I've been looking for, thanks Alex.
My journal
400(335) Bench Press
600(520x3 2xBW) Dead Lift
500(495x1) ATG Squat
Total: 1500(1350)
365 Front Squat
consistency and intensity.
Alex is the man, good article.
Not to say that it isn't interesting and helpful to read studies and ideas from others. But in the end, we are all "a unique study of 1". You really have to just find what works best for you and your specific situation (and of course this is ever changing and evolving).
What worked for me 20 years ago would probably kill me now.
Bench: 350
Squat: 475
Dead: 500
"All people dream but not equally. Those who dream by night in the recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous ones, for they may act their dream with open eyes to make it possible."


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STMicroelectronics 28nm FD-SOI Technology Hits 3GHz Operating SpeedMomentum builds as Fast, Simple and Cool technology proves its abilities
STMicroelectronics (NYSE: STM), a global semiconductor leader serving customers across the spectrum of electronics applications, announced today the achievement of another major milestone in its testing of its 28nm FD-SOI Technology Platform. (click here for a short video on ST's FD-SOI). Following the Company's December announcement of the successful manufacturing of System on Chip (SoC) integrated circuits, ST today announced that application-processor engine devices manufactured at the Company's Crolles, France fab, were capable of operating at 3GHz with even greater power efficiency at a given operating frequency than alternate technologies.
This announcement follows on the heels of recent announcements from other organizations to utilize FD-SOI technologies. Moore's Law—the observation that the number of transistors on a chip doubled about every two years—has driven the semiconductor industry over the past 50 years to shrink the size of the transistors, which are essentially miniature on/off switches. The increased density from these size reductions have given consumers the explosion of new and more exciting features at lower-cost that we've come to expect. In parallel, these new features are able to operate at clock speeds that allow the phones to respond to your commands—by keypad, touchpad, and now voice—almost before you finish expressing the command.
Now, as those transistors shrink to nanoscale dimensions where about 450 transistors can fit within the diameter of a human hair 1, physics are challenging the traditional high-speed and low-power advantages of planar CMOS technology manufactured on bulk silicon wafers. FD-SOI technology is a major breakthrough in the pursuit of miniaturization of electronic circuits, and the achievement of 3GHz operating speed for an application-processor engine presages the adoption of FD-SOI in portable equipment, digital still cameras, gaming and ASICs for a range of applications. Of the next-generation process technologies, FD-SOI alone has proven its ability to meet the industry's highest performance and lowest power demands that are vital to delivering graphics and multimedia that amaze without sacrificing battery life.
"As we had anticipated, FD-SOI is proving to be fast, simple and cool; we had fully expected to see 3GHz operating speeds, the design approach is very consistent with what we had been doing in bulk CMOS, and, with the benefits of fully depleted channels and back biasing, the low-power requirements are also meeting our expectations," said Jean-Marc Chery, Executive Vice President, General Manager Digital Sector, and Chief Technology and Manufacturing Officer of STMicroelectronics.
Reinforcing the point of simplicity, ST has found porting Libraries and Physical IPs from 28nm Bulk CMOS to 28nm FD-SOI to be straightforward, and the process of designing digital SoCs with conventional CAD tools and methods in FD-SOI to be identical to Bulk, due to the absence of MOS-history-effect. FD-SOI enables production of highly energy-efficient devices, with the dynamic body-bias allowing instant switch to high-performance mode when needed and return to a very-low-leakage state for the rest of the time – all in a totally transparent fashion for the Application Software, Operating System, and the Cache Systems. Finally, FD-SOI can operate at significant performance at low voltage with superior energy efficiency versus Bulk CMOS.
ST will be demonstrating the FD-SOI technology at its booth (Hall 7 E110) at Mobile World Congress in Barcelona, Feb 25-28.
About STMicroelectronics
ST is a global leader in the semiconductor market serving customers across the spectrum of sense and power technologies and multimedia convergence applications. From energy management and savings to trust and data security, from healthcare and wellness to smart consumer devices, in the home, car and office, at work and at play, ST is found everywhere microelectronics make a positive and innovative contribution to people's life. By getting more from technology to get more from life, ST stands for life.augmented.
In 2012, the Company's net revenues were $8.49 billion. Further information on ST can be found at www.st.com.