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A "journey" involving running in place in the deep end. Quite possibly I've gone off the deep end.
Wednesday, February 8, 2012
Ode to the Arc-Trainer
[yes, this distinction is being overly anal, but I do it for a reason. My big goal for this season is to avoid injury, and I don't want to put myself in a position where I don't back off because I don't want to admit something's wrong. If I call it a tweak when it starts, instead of denying it I respond immediately and prevent it from evolving into an injury. See how that works? You cut back by choice, before you have to.]
So, as I was saying, I tweaked my shin. And I cut back on my running and skipped my hard workouts for a month. And when I came back, I had really lost very little fitness. Pool-running was part of this, but I also give a great deal of credit to my use of the arc-trainer.
So what's an arc-trainer? Well, it looks like a variant of the elliptical, but with even less dignity. Here's a picture. It's a bit intimidating at first, but pretty easy to figure out how to get on (step onto the steps; grab the handles). Then once you get on, you program in time, incline, and resistance, and go on your way (well, so to speak).
So, it's like an elliptical, but different. I really don't know how to explain the difference, except to say that the arc-trainer at a low incline (I set on 3) has a motion that is much more like running than the elliptical. Same path traveled by the feet, same stride length, and same exact action of glutes versus quads. Below is a promotional marketing video from Cybex that hopefully sets this forth a bit better.
Particularly interesting is the point made about the excessive stress on the knee from the elliptical (versus the arc-trainer). From the video, it looks like the elliptical mimics the stride of an inefficient overstriding runner, while the arc-trainer's stride is much closer to correct running form -- thus the greater risk of hurting something while on the elliptical (this is likely why avid runners also cannot STAND the ellliptical). In my experience, the only real difference between the arc-trainer and the treadmill is that the former is non-impact, and so your calves and shins aren't doing the same work they would be doing while running -- fantastic if you're battling shin or calf issues.
To my mind, this makes the arc-trainer a better substitute for running than pool-running for both easy runs and tempos (more later on why intervals don't work as well). Pool-running tends to have a slightly different leg motion than land running, and also works the hip flexors far more than the glutes, leading to some imbalances when you return to land. Additionally, due to the effects of being in the water, pool-running heart-rates tend to be 15-20 beats lower than land, while the heart-rates one can achieve on the arc-trainer are nearly exact to those you hit while running. In fact, I simply equated arc-trainer miles to running miles by assessing how long I "ran" at a certain HR. 145-150 BPM for me is about 8:15 pace, so 32-33 minutes at that pace was ~ "4 miles"
As long as you're cleared for weight bearing, you can mimic close to the exact running motion by a) setting the incline to low and b) ignoring any handles that may exist and instead stabilizing your torso and swinging your arms as you would while running. It feels darn close to running (with the added benefit that you get to watch TV).
During my "tweak time", I used the arc-trainer to sub for easy runs, tempos, and the second part of long runs -- I just used perceived effort as my guide for how hard to go (upping the resistance to match), and a tempo on the arc-trainer felt nearly EXACTLY like a tempo on the track (and with nearly the same heart rate, to boot). For long runs, which my coach generally has us do as progressive effort workouts, I would do the first part of the long run by running easy outside for as far as I felt was safe. Then I'd drive immediately to the gym, hop on one of these, and after a quick warm-up I'd start pushing the effort to mimic the harder work of the final part of the long run.
By following this plan, I was able to keep up with my coach's scheduled workouts almost exactly. The one workout I DIDN'T use the arc-trainer for was intervals. For those, I relied on pool-running, simply because I found that the arc-trainer became unstable at the effort level I associate with hard intervals. Not enough that I thought it was going to flip over, but the machine would definitely start to move across the floor, creating a bit of a hazard.
So yeah, 4 weeks of substituting the arc-trainer for easy running and tempo effort, and pool-running for intervals, and I came back fine. Happy ending. But... there are two caveats about using the arc-trainer.
1) They can be hard to get access to. They're expensive and take up a good amount of floor space, so most of the gyms that have them just have a few. And, they are extremely popular for the silliest of reasons -- basically the calorie count on the machines is ridiculously inflated (supposedly I burn 1200 calories an hour on one of them) and so people desperately trying to match calories in versus calories out flock to them, because they "burn the most calories for the least effort...." (I leave it to the reader to assess the logic of that statement).
2) Because the arc-trainer is SO good at preserving every aspect of fitness except lower leg strength, there's a real risk that one gets reinjured by coming back to running too quickly. Your cardiovascular fitness is there, as is the quad and glute strength. But, if you've spent more than a week or so on one of these things, you've doubtless lost a lot of strength in your lower legs, and you need to carefully and gradually transition from the arc-trainer back to full time running to avoid a new injury (*ahem* tweak).
[Final disclaimer - I own no stock in Cybex, and have never had ANY communication with them regarding this or any other product. I just like the machine a lot]
12 comments:
As you know, I am a fan of having "situations" or "tweaks" instead of "injuries" and agree that if your training isn't appreciably impacted, it's not a real injury.ReplyDelete
Interesting on the arctrainer. Shall we get you a t-shirt that says "I'm so badass that I move the arctrainer"?
I've been able to pool run with minimal pain this week in my knee, so I may see if we have this at the gym. It may be a good option for me on the mornings the masters swim take over the pool! :)ReplyDelete
Thanks for all the tips, I hope I can return somewhere near the shape I left (ie, not a PEAR or snowman shape!) :)
I always wondered what the difference was between arc trainer and elliptical. The elliptical feels weird as a runner, and I could never put my finger on why.ReplyDelete
Ugh, I despise the elliptical. my gym doesn't have an arc trainer, and pool running irritates my already-tight hip flexors. I'm basically a disaster.ReplyDelete
For some reason I don't really mind the elliptical. Of course I'd prefer to be running, but I don't hate it. Not sure what this says about me as a runner.ReplyDelete
Thanks for posting this review. I'm prone to shin "troubles" which is sufficiently vague as to not be an actual injury, but a good enough reason to avoid the sidewalks from time to time nonetheless. I think the Y has some of these, I'll give it a try next time I need to give my shins a rest.ReplyDelete
The WSC I've been going to has an arc trainer. Maybe I should get on it before my membership expires, uh, tomorrow. I need to get over my thing against cardio machines.ReplyDelete
This post = great. I tried the arc trainer when I was dealing with IT band issues last year and it was pretty painful for me at the time (while the elliptical was fine), but that makes some sense given what you said about it more accurately mimicking a running motion. The motion of running bothered me no matter in what form I was doing it, I guess.ReplyDelete
Now that I'm dealing with my own shin...thing, I'll give it a shot again.Replies
- AnonymousFebruary 10, 2012 at 11:12 AM
@Darkwave -- this is a general "thank you" for yourReplyDelete
deep water blog. My body is quite injury prone
(I've never managed 40mpw without injury). I've been
doing land running followed by pool running for the
last 3 months and have become an believer!
Most runners I know aren't that supportive of d.w.r.
so finding your blog was soooo valuable.
Thanks again :)
Nice! Those machines have always intimidated, so I use the elliptical for the same purposes of easy runs and tempo runs, paying close attention to HR. AND- I totally agree with your assessment of injury vs. tweak. If I am injured, I am kicking myself for not paying attention to my body. If I am tweaked and voluntarily taking time off, I am praising myself for my control.ReplyDelete


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Federation Commander
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Tactics and the Individual
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Joined: 27 Sep 2008
Posts: 581
Location: Lafayette, LA
Posted: Fri May 29, 2009 6:24 pm
Post subject: Tactics and the Individual
In considering tactics for a specific gaming session, I am finding that its a mix of setting the tactics for the person you are playing (60%) vs the ships that will be involved in the session (40%). It could even be 70% vs 30% depending on the player.
Either you would have played against the person before or your opponent is an unknown player or you would be playing against a veteran or a newbe.
In my gaming group, I learned that malleman considered me to be the charger while hod k'el would most likely hold back and pick over the left overs after the first confrontation. So I had to change up my tactics.
Playing is learning but it would also be good to ask your opponent what you could have done better after the battle. We always discuss those types of things after the battle in our group.
In out last session, I had the Klingon B10 vs a malleman's/hod k'els Fed CA, Fed NCL, and Orion Salvage Cruiser (I think, my memory may be off).
The B10 was basically the 800 pound gorilla on the map and did what it wanted. After the battle, we talked about how the battle would have been different if it was a Fed Battleship vs three Klingons. Each of us would say what we were trying to accomplish during the battle and what we could have done differently.
Are after battle discussions a part of your gaming session?
I guess its sort of like how captains of real world war ships and subs would get to know their opponents and study how they would most likely react in battle.
During the recent con I attended, I got to play against scoutdad and crimin who I had never played against. It was interesting to see their style of play.
For me, that would be the best part of attending an event like origins. The chance to play against players that you dont normally play, both new players and the veterans.
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Fleet Captain
Joined: 01 Feb 2007
Posts: 2929
Location: Seattle, WA
Posted: Fri May 29, 2009 7:47 pm
Post subject: Re: Tactics and the Individual
wedge_hammersteel wrote:
Are after battle discussions a part of your gaming session?
I play in two different groups and the games and then especially the post-game discussions are always the best learning experiences. I take different lessons from the different play-styles in the two groups (in one group, I am the teacher and win as often as I lose, in the other group they are all long-time grognards and school me
every time).
I've found that I learn only a small amount from reading tactics articles, etc. I learn the most by
on the map (including my monumental tactical blunders). The post-game discussing of it with my opponents afterwords helps me to digest and retain what I learned (like many, my memory is pretty spotty when "in the heat of the moment" and I end up prone ot repeating mistakes).
When you win and win big, it's hard to keep the "gloat" in-check, but it's important to have a "neutral" discussion with your opponent about what you did, and why you did it when you did it - they need to learn as much as you do. This is definitely a game where building your own cadre of good opponents who will show up is important.
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Fleet Captain
Joined: 23 Sep 2007
Posts: 1967
Location: Devon, UK
Posted: Sat May 30, 2009 8:33 pm
Post subject:
Agreed. That's what our group do all the time. The way I see it, you then get to learn from others' mistakes, even if you win.
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Capt Jack
Lieutenant SG
Joined: 12 Mar 2011
Posts: 102
Location: England U.K
Posted: Thu Mar 17, 2011 11:39 pm
Post subject:
Although this thread hasn't been posted on for some time, I think there is plenty of mileage in it.
As the least experienced player, of the local players (Storelf and Targ to name two others). The after action discussion is important as to where the game went wrong or right (mistakes or cunning plan, if you lost or won!).
One thing I would say, is if you play against the same opponents often try not to write your tactics in stone! Because you are giving away the initiative to a more flexible opponent!
Hope I am not teaching my grandma to suck eggs! (i.e stating the obvious)
Captain Jack a.k.a The Unorthodox, Scourge of the Dreadnought and Master of the PH3, Grandmaster of the PH3 RA
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Fleet Captain
Joined: 23 Sep 2007
Posts: 1967
Location: Devon, UK
Posted: Fri Mar 18, 2011 6:50 am
Post subject:
Capt Jack wrote:
Hope I am not teaching my grandma to suck eggs! (i.e stating the obvious)
But you see what for some is sucking eggs is to others 'Ah! I hadn't thought of that!" And even the most experienced players still have things to learn.
So you go right ahead and keep sharing what you have learned
I play the game of Diplomacy a lot. And there is any amount of intermediate/advanced tactics/strategy material out there for that game, but not quite so much on how to play at a basic level.
This could be because many of the people who write the articles are themselves very advanced and mature players (in game terms), and who forget that everyone has to start somewhere, or at least assume that people reading their articles are themselves advanced players.
Happily there are a few exceptions, and those players give out their hard-won basic advice freely.
Therefore, as I said above, you go right on telling us what you have learned, novice or expert
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Capt Jack
Lieutenant SG
Joined: 12 Mar 2011
Posts: 102
Location: England U.K
Posted: Sun Mar 20, 2011 2:02 am
Post subject: Fighters
Today I learnt, if confronted with fighters, then Destroy THEM
Do not worry about weapons Launched.
As if you destroy Fighers then you also destroy any Launched weapons.
Captain Jack a.k.a The Unorthodox, Scourge of the Dreadnought and Master of the PH3, Grandmaster of the PH3 RA
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Fleet Captain
Joined: 23 Sep 2007
Posts: 1967
Location: Devon, UK
Posted: Sun Mar 20, 2011 7:01 am
Post subject:
Slightly off-topic - sorry! - but I'm beginning to understand now why people are seeing individual drone control channels as important. Perhaps my eariler idea of 'dispersed' drone control (as mooted in the 'Fighters in Borders of Madness' thread here:
) is not such a good one after all.
Unless, that is, the fighter drones must be fighter-controlled, but ship drones' control can be dispersed. However that is another layer of unneccessary complexity and one that should be avoided.
Therefore my stance on drone control has changed. Each unit controls its own drones. Simples
Thanks, Jack - you have increased my understanding of the game!
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Capt Jack
Lieutenant SG
Joined: 12 Mar 2011
Posts: 102
Location: England U.K
Posted: Tue Mar 22, 2011 2:34 am
Post subject:
On Tactics, in Free for all multi player game. The hiding in a corner and being very quiet is quite good. If you are damaged get out of there. Then if players are acting logicaly they should attack the least undamaged players/ships.
If you are playing Orion for obvious reasons is this is more effective. Because if you can get 2 or even 3 turns of dam con (with ED). then your ship could be better then any left on the board! Has nearly worked for me.....
Captain Jack a.k.a The Unorthodox, Scourge of the Dreadnought and Master of the PH3, Grandmaster of the PH3 RA
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So NY fashion week ends, and we wend our weary way through mid town traffic and onto the next city (London….. hurray!). It's been a good week in Manhattan with lots of highlights that have included Proenza Schouler's Mad Men in Africa; Calvin Klein's softer side; Olivier Theyskens' slouchy new cool; takeaway curry with Oscar De Le Renta; new best frow friends, Nicki Minaj and Anna Wintour and karaoke with Valentino. We've had a lot of fun.
But before it was over we had one final hurdle: the extreme fashion challenge that is a Marc Jacobs show. This season he delayed it by 48 hours because adverse weather conditions disrupted his preparations.
So we changed our flights and waited for Marc. And for the Brits this also meant that a fair number of senior editors would be absent for the first day of London fashion week missing the shows of designers with a fraction of the resources of Marc Jacobs. But schedules and airline penalties are a mere bagatelle when there's a whiff of a great dress and a good story. And Marc is the story this season.
That rumour that he is about to replace John Galliano as designer at Christian Dior just won't go away. To add another layer of intrigue on Wednesday Yves Carcelle, the highly regarded CEO at Louis Vuitton, Marc's current Paris home, resigned, apparently abruptly, to be replaced by Jordi Constans, from the yoghurt people, Danone. Some said he was due to retire anyway. Others speculated that he was unhappy to lose his designer before a suitable successor was in place. The timing of the announcement did nothing to silence the speculation that has had the fashion community a twitter for weeks.
There was a time when Marc Jacobs shows used to run up to two hours late. The editors gave him hell for it (fair enough you might say). So he has been making a point ever since and now he locks out anyone who doesn't make it inside on the dot of the appointed hour. (I cut it too fine a few seasons ago and just managed to watch from the back through Lady Gaga's hat). This season a few dozen
invited guests who fell foul of mid town traffic got locked outside on the street.
The show seemed to confirm the suspicion that Marc's mind was elsewhere this season (negotiating contracts perhaps?) for the dresses embroidered with layers iridescent of paillettes were a variation on last season's theme. The cellophane bustle skirts and transparent cowboy boots had echoes of last season's fashion fetishism at Vuitton. The techno check coats and drop waisted dresses were pretty. But we have come to expect more: a collection that is usually so full of ideas it makes up for the trial-by-doorman.
The presentation was impeccable as usual with gold curtains opening to reveal a tableau vivant of models on bentwood chairs, Cabaret-style. The models walked the runway in turn before going back to their seats and at the end all were joined by Marc, who took his bow and then, with a choreographed scamper, took his place beside them and struck a pose until the curtains closed again. It felt a little 42nd Street.
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The War in Spain: a weekly summary. No. 42
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THE WAR IN SPAIN A WEEKLY SUMMARY EDITED BY CHARLES DUFF UNITED EDITORIAL LTD. No. 42 LONDON, 5th NOVEMBER, 1938 PRICE 1d. BELLIGERENT RIGHTS: A WARNING TO BRITAIN AN attempt is being made to prepare the way for the grant of belligerent rights to the Spanish "Nationalists." In accordance with recent Whitehall practices, the press is being "inspired" and already The Times and the Observer have made quite categorical statements on the subject. On October 29th the Diplomatic Correspondent of The Times wrote: "In the Non-Intervention Committee's plan of withdrawal, agreed to in London on July 5th by the Powers concerned, limited belligerent rights were to be granted to both sides immediately after the withdrawal of a 'substantial number of volunteers' (fixed at 10,000) had been withdrawn from the side with the greater number. As 10,000 Italians have now been withdrawn, and as the Republicans have disbanded their volunteers, it may be presumed that belligerent rights will not be long delayed." (Our italics.) On October 30th the Observer wrote as follows: "It is likewise to be expected that belligerent rights will now be conceded to the two sides in Spain. Though the technical procedure is complicated, the real difficulty (in common with many other difficulties) is removed by the British decision to accept Italy's evacuation of 10,000 men as satisfying the criterion of a 'settlement.' By the terms of the Non-Intervention Committee's proposed scheme, as further defined last July, belligerent rights were to be granted when 10,000 men had been evacuated from the side with the fewest volunteers and a proportionate number from the other side. The interest attaching to the resultant problem is now only academic. When Dr. Negrin announced the Republican decision to evacuate all the volunteers from their side —the 'smaller' side in the matter of volunteers —he shrewdly and intentionally placed upon Italy the theoretic necessity of evacuating all her troops from Spain to satisfy the condition of a 'proportionate' evacuation. As telescopes are often served by the blind eye, so the British Government will put its blind eye to its own proposal and, after inviting the advice of the Non-Intervention Committee, will proceed to grant belligerent rights, whatever that advice may be." (Again our italics.) The two newspapers, it will be seen, agree on one point: that the way is already prepared for the grant of belligerent rights, and, whereas The Times gives a totally inaccurate interpretation of the resolution of the Non-Intervention Committee on July 5th, without explaining why it gives this obviously inaccurate interpretation, the Observer is perfectly frank about it. Neither newspaper makes the slightest effort to explain that if the British Government's policy (as they have stated it) is true, then our Government is once more about to behave in a hypocritical and dastardly manner as regards the Spanish Government. Apparently, whatever the Non-Intervention Committee may decide, Mr. Chamberlain is determined to proceed with a policy calculated to help the Spanish rebels, Herr Hitler, and Signor Mussolini. First, let us be quite clear what is categorically stated in the text of the resolution adopted by the International Committee for the application of the Agreement regarding Non-Intervention in Spain at the Plenary Session held on July 5th, 1938,* paragraphs 192-3: The participating Governments agree that the International Committee shall have authority on their behalf to adopt a resolution placing on record their opinion that "the arrangements for the withdrawal of foreign nationals are working satisfactorily and that this withdrawal has, in fact, made substantial progress" when 10,000 volunteers have been evacuated in the manner prescribed (in para. 16) from whichever party the Joint Commission in their report find to have the smaller number of volunteers, and consequently when a proportionately larger number of foreign volunteers have been SIMILARLY EVACUATED FROM THE SPANISH PARTY FOUND BY THE JOINT COMMISSION IN THE REPORT REFERRED TO ABOVE TO HAVE THE LARGER NUMBER OF VOLUNTEERS. * Stationery Office publication: Spain No. 1 (1938). Cmd. 5793. Price 1s. 3d. This is quite clear and the warning is there. It may be taken for granted from all that has appeared in the press that the policy of the British Government is to ride roughshod through the Non-Intervention Committee's agreement of July 5th in order to implement the ratification of the Anglo-Italian Pact. The Spanish "Nationalists" are to be given belligerent rights, to help them to achieve by starvation a victory which neither their own arms nor those sent by Hitler and Mussolini approached. What will the grant of belligerent rights to the rebels mean to British interests in the Mediterranean ? It is necessary to recall what happened in that sea before the Nyon anti-Piracy Agreement was put into force. The German and Italian fleets— especially the latter —intervened actively on behalf of the "Nationalists" and showed not the slightest respect for British shipping. With the grant of belligerent rights to Franco, no merchant ship, whatever its nationality, which attempts to carry cargo to or from loyalist Spain will be safe from attack. All possibility of lawful traffic might be ended, but for one factor: the Spanish Government's fleet is superior to that of the rebels, and one may rest assured that it will act. It will fight to protect the shipping which brings food for the hungry and suffering fathers and mothers, brothers and sisters of its personnel. Peace in the Mediterranean will be ended, with obvious results to the vast tonnage of British shipping sailing those waters and representing a British life line. The cost of every commercial product which Great Britain obtains from the East will rise; everything we send there will also increase in price to its purchasers. This means both a rise in the cost of living in England and a decline in our East-bound trade. How many millions of pounds sterling it will mean of dead loss to this country remains to be seen and for Mr. Chamberlain to explain away. One may ask what proof is there that the Spanish Government's Navy is superior to that of the rebels at this moment ? The answer is simple. On land General Franco has taken about sixty miles of the Mediterranean littoral, thereby separating loyalist Spain into two zones with only the air and the sea as lines of communications between them. The divided portions of Government Spain have established between themselves an excellently controlled sea route. Foodstuffs, war materials, whole brigades of troops move from one to the other, and there is even a passenger service at 25 pesetas a head. A submarine mail service carries important letters and so forth. The mere existence of this traffic is sufficient to show that the Government Navy is adequate to prevent anything in the nature of a blockade being effected by Franco's Navy operating alone. Below we give a statement of the respective strength of the two fleets. The Government Navy has been reconditioned throughout, its personnel intensively trained, and it has skillful officers provided by the new Naval College created by the Government. Those officers and men have proved their worth already in two actions, in the first of which they sunk a vastly superior warship to any they possessed, namely, the Baleares, and in the second of which their destroyer Jose Luis Diez fought seven rebel ships and escaped to Gibraltar after a gallant action in which she was all but sunk. Mussolini, realising the superiority of the loyalist fleet over that of the rebels, presented the latter with some reinforcements, and his own submarines became pirates until the Nyon Agreement stopped them. The grant of belligerent rights to the rebels will have the results already mentioned —grave results for British shipping. But there are other results even more serious. Belligerent rights at sea for Franco amount virtually to a grant of belligerent rights in the Mediterranean to Hitler and Mussolini, whose warships and submarines may be expected to use their power on behalf of the rebel cause. How is the British Navy to prevent the sinking of British ships all over the Mediterranean by German and Italian units unless patrolling is quadrupled ?— with a consequent increase in cost to the taxpayers here, and even then no guarantee of safety for our ships. To say the least, (Continued overleaf)
Object Description
|Archive collection
|Publications from the archive of Henry Sara and Frank Maitland
|Archive folder
|Journal of the Friends of the Spanish Republic : Journal : The War in Spain: a weekly summary
|Document reference
|Document title
|The War in Spain: a weekly summary. No. 42
|Document date
|5 November 1938
|Copyright status
|London : United Editorial
|Image number


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Today, I'll be going over the jet and flotsam I've been thinking about lately. Since everybody's desktop is extraordinarily unique in Linux so there should be something here for everyone :).
Gnome Smaller Icons
For a smaller screen like I got (800×600) having smaller icons helps save a good amount of screen real estate. I figured I wanted them about half the size they normally were. I was using Lxappearance which controls a few Gnome desktop attributes, but not the icon size unfortunately. Lxappearance writes to the gtk configuration file (~/.gtkrc-2.0) and is supposed to be able to inherit additional settings in (/home/user/.gtkrc-2.0-mine) which it wasn't doing. Had to give up Lxappearance and just manually write to the (~/.gtkrc-2.0) file directly. By adding this I get nice appropriately felt sized icons:


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Latest update : 2012-12-07
Architect Oscar Niemeyer dies aged 104
Famed as the architect of Brasilia, Oscar Niemeyer built over 600 buildings worldwide, including the United Nations headquarters in New York and the French Communist Party HQ in Paris. His Communist Party membership forced him into exile for 21 years during Brazil's military dictatorship. Brazilian President Dilma Rousseff has paid tribute to Niemeyer, citing his famous words, "without dreaming, we would not make things happen" and saying that Niemeyer dreamed and achieved more than most.


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decongestants are available. The
following are a few examples:
Decongestants are available as nasal sprays, liquids, and
In some areas, medicines containing pseudoephedrine (such
as Sudafed) are kept behind the pharmacist's counter or require a prescription.
You may need to ask the pharmacist for it or have a prescription from your
doctor to buy the medicine.
Decongestants narrow blood vessels,
reducing the blood supply to nasal
mucous membranes
. This reduces stuffy and runny noses.
You can use decongestants for a
stuffy or runny nose caused by
allergic rhinitis
Nasal spray decongestants work
within about 10 minutes and may provide relief for up to 12 hours. Pill
decongestants work within 30 minutes and may provide relief for up to 6 hours.
Decongestants do not help sneezing or itching. But some pill
decongestants are combined with an
to help sneezing and itching. Examples
include Allerest and Actifed. These medicines may not be safe for young children or for people who have certain health problems. Before you use them, check the label.
All medicines have side effects. But many people don't feel the side effects, or they are able to deal with them. Ask your pharmacist about the side effects of each medicine you take. Side effects are also listed in the information that comes with your medicine.
Here are some important things to think about:
Call 911 or other emergency services right away if you have:
Call your doctor if you have:
Common side effects of this medicine include:
See Drug Reference for a full list of side
effects. (Drug Reference is not available in all systems.)
Decongestant nasal sprays should be used only for short periods of time (not more than 3 days in a row).
Many over-the-counter medicines for other health problems, such as some diet pills, contain decongestants. To avoid a possible overdose, do not take two medicines containing decongestants at the same time.
Be careful with these medicines. They may not be safe for young children or for people who have certain health problems, so check the label first. If you do use these medicines, always follow the directions about how much to use based on age and weight.
Instead of or along with using medicine, you can buy or make saltwater (saline) nasal sprays to help clear up a stuffy nose.
Medicine is one of the many tools your doctor has to treat a health problem. Taking medicine as your doctor suggests will improve your health and may prevent future problems. If you don't take your medicines properly, you may be putting your health (and perhaps your life) at risk.
There are many reasons why people have trouble taking their medicine. But in most cases, there is something you can do. For suggestions on how to work around common problems, see the topic Taking Medicines as Prescribed.
If you are pregnant, breast-feeding, or planning to get pregnant, do not use any medicines unless your doctor tells you to. Some medicines can harm your baby. This includes prescription and over-the-counter medicines, vitamins, herbs, and supplements. And make sure that all your doctors know that you are pregnant, breast-feeding, or planning to get pregnant.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Complete the
new medication information form (PDF)
(What is a
to help you understand this medication.
Last Revised:
June 17, 2013
Healthwise Staff
Medical Review:
E. Gregory Thompson, MD - Internal Medicine
Rohit K Katial, MD - Allergy and Immunology
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use.
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text:
Rubinstein: Complete Piano Sonatas
CDD22007 2CDs Dyad (2 for the price of 1)
Movement 1: Allegro appassionato
Movement 2: Andante largamente
Movement 3: Moderato
Movement 4: Moderato con fuoco
The Andante largamente is a simple tripartite conception which launches immediately into its long principal melody in C major. The placid mood becomes gradually ruffled during the central section in A minor, where dotted rhythms are contrasted with pulsating triplets. A delicate modulation (German augmented sixth to tonic 6/4, for those who care about such things) ushers in the principal theme over a florid accompaniment, and the last few bars recall the middle section.
The scherzo, Moderato, is a perky piece in A minor with a tastefully ornamented melody which makes much of the alternative possibilities between G sharp and G natural. The second section, which is repeated, spends some time in C major before returning to A minor and a fortissimo change of gear from 3/8 to four bars of 2/8—something which would have delighted Schumann. The little trio in A major subjects its winsome tune to some quite harmless contrapuntal imitation.
The finale, Moderato con fuoco, is the strongest movement. After a preliminary statement of the theme, a grand Russian outburst reintroduces it in octaves with rushing triplet accompaniment. These rhythms dominate the movement, despite the first appearance of the lyrical second subject—an excellent melody by any standards. The entire development section is given over to a fugue on the first theme, but although young Anton Grigoryevich flexes his academic muscles once or twice the fugal manner actually assists the enormous forward propulsion of the movement. When the second theme returns, the irrepressible rhythm of the fugue continues in the bass, to be displaced only by the grandest possible repeat of this theme, with repeated chords and rich arpeggios, leading (through a harmonic progression that would become Tchaikovsky's favourite method of heralding a climax) to an enthusiastic conclusion.
from notes by Leslie Howard © 1996


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BOGS Kids' Winter Boots - Classic High Handles
Product Information:
Waterproof and warm, the BOGS® Kids' Classic High Handles boot features a rubber upper, Neoprene shaft and a removable, moisture-wicking insole that offers breathability while eliminating odor. The non-slip rubber outsole delivers excellent grip on wet surfaces. The four way stretch inner bootie with waterproof natural rubber provides a slip-on perfect fit that doesn't need breaking in and stays warm down to -30°F.
- 100% Waterproof for dry feet
- Non-slip, non-marking and self-cleaning outsole
- Natural hand-lasted rubber and a four-way stretch outer shell for super comfort
- Comfort Range is 60°F to -30°F
- Eco-friendly thermo molded EVA foot bed for additional comfort
- Ortholite insole with an Aegis anti-microbial odor protection to reduce odor
- Bogs
Country of Origin: ImportedWeb ID: 4320636
Customer Reviews:
BOGS Kids' Winter Boots - Classic High Handles 2 2
Bogs winter boots My new Bogs are great! I wear them everyday; walking to and from the bus and then on to the office, I walk the dog in the rain/snow and when I am working or playing with the dogs in the yard. My feet have stayed warm and dry and the boots are easy to clean; I run warm water over them and I'm done. They are a little spendy but I plan on having them a long time. March 12, 2012
Best 3 Season Boots Hard to find better boots for kids for rain & mud in Fall & Spring and snow in Winter. Waterproof and durable - even after almost daily use by 7 yr old boy! October 3, 2011
1-2 of 2


text:
Review Summary
Free Gift With Purchase
Clinique Youth Surge Night Age Deceleration Night Moisturizer for Oily Combination Skin
Price $53.50
Shipping your purchase is easy on belk.com. Depending on the destination of your package, you can expect it to arrive within 4-7 business days. Shipping Information
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Free 5-Piece Clinique gift with your Clinique purchase of $50.00 or more. Excludes fragrance purchases.
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*One to a client, please. While supplies last. Available only on Belk.com.
Limited quantities available. Order yours today!


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Hubbard Radio Chicago LLC is looking for organizations that regularly distribute information about employment opportunities to job applicants, or have job applicants to refer. If your organization would like to receive notification of job vacancies at Hubbard Radio Chicago LLC, please email us at
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If you are offered employment by Hubbard Radio Chicago LLC you will be asked to sign an agreement to arbitrate any disputes that may arise between you and Hubbard Radio Chicago LLC regarding your employment with the company prior to commencing employment with the company.
Hubbard Radio Chicago LLC is an Equal Opportunity Employer.
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Skip to content
and found 1 items
583cc, 53bhp, 116mph, Insurance group 13
A mini version of the highly-successful Ducati M900 Monster, the 600 has always been a hit with 'first big bikers', women especially. It looks fabulous, sounds even better and offers sprightly, spirited performance. What's more, the Ducati M600 Monster is an affordable way in to the sought-after Ducati motorcycles brand. Watch video of this bike and more on MCN | TV ...
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text:
The Secrets of Happy Families featured and tested on ABC's Nightline. Watch the video here.
Improve Your Mornings, Rethink Family Dinner, Fight Smarter, Go Out and Play, and Much More
Best-selling author and New York Times family columnist Bruce Feiler found himself squeezed between aging parents and rising children. He set out on a three-year journey to find the smartest ideas, cutting-edge research, and novel solutions to make his family happier. READ MORE
A Story of Family, Friendship & Learning How to Live
When bestselling author Bruce Feiler was diagnosed with a malignant tumor in his leg, he could only imagine all the walks he might not take with his daughters, the ballet recitals he would miss, the art projects left undone, and the aisles he might not walk down. READ MORE
Read Bruce's cancer diary.
The Secrets of Happy Families featured and tested on ABC's Nightline. Watch the video here.
A great review of 'The Secrets of Happy Families' in the Washington Post!
How Happy is Your Family? Take the quiz in Parade Magazine and check out the feature on NPR and in USA Today.
We'd love you to buy this book, and we hope you find this page convenient in locating a place of purchase.
© 2007 - 2014 Bruce Feiler.
Photos courtesy of Andrew Feiler


text:
Placement Testing
The College Placement Test (CPT) is used to determine your readiness for college level courses in English, Reading, and/or Mathematics. Scores used for placement are based on UCO student success in college level courses.
The CPT is an adaptive test which means that the sequence of test questions presented to each student and the questions themselves will vary because they are based on responses to prior test questions. The same student taking the same test twice in succession will almost always be given different questions. Every time you answer a question the computer selects the next questions to fit your skill level in the subject -- the test adapts to you!
Test Components
The Reading Comprehension Test includes questions which involve identifying main ideas in a reading passage, applying information, and drawing inferences from a passage. A second type of question involves answering questions about the relationship between two sentences. Categories covered include social sciences, natural and physical sciences, human relations and practical affairs, and the arts.
The Sentence Skills Test includes two different types of questions. The first type consists of sentence correction questions in which the student selects an appropriate word or phrase to substitute for an underlined portion of a sentence. The second type, construction of shift questions, requires that a sentence be rewritten according to the criteria shown while maintaining essentially the same meaning as the original question.
The Elementary Algebra Test also includes three types of questions. The first involves operations with integers and rational numbers, the second type involves operations with algebraic expressions, and the third type involves the solution of equations, inequalities, and word problems.
The Arithmetic Test includes three different types of questions. The first involves operations with whole numbers and fractions, the second type involves operations with decimals and percents, and the third type involves applications and problem solving.
Testing Information
- In order to test, you must provide a valid photo ID (birth certificates and social security cards are not acceptable forms of identification as they do not have a photo).
- You also must have completed an application for admission so that you have a student ID number. Click here to complete an online application.
- Special testing accommodations are available upon request (contact Disability Support Services for eligibility information).
- The CPT is not timed. Each section contains about 20 questions and takes 20-50 minutes to complete. Approximate time for completion of all sections is 2-2 ½ hours.
- The CPT is computerized; however, computer knowledge is not required.
- No appointment is necessary, but you must begin testing at least one hour prior to the posted closing time.
- If your score in any given section is not at the required level for college level course placement, you have the option of retesting following the four week waiting period or after completing a specified number of study hours as outlined in the CPT Retest Policy.
- Testing is limited to 3 times in each subject area.
- Choose wisely when deciding when to test. If you are ill, pressed for time, or mentally preoccupied, it may be best to test at another time.


text:
Been dreaming of fanciful card stock patterned with adorable prints? Have visions of stickers and embellishements been dancing around your head? Time to tap into your creativity with a cute Daydream Believer kit from Studio Calico.
Studio Calico makes some of the most beautiful kits we've seen around. Their Daydream Believer kit is light, airy, and includes handmade butterflies, vintage letters, and a dreamy color palette. Don't sleep on it! Get this dreamy offer now!
In 2000, while working at a local scrapbook store, April - owner of Studio Calico - developed an appreciation for innovative supplies along with a respect for preserving memories. Soon after, the concept of combining fresh products with non-traditional scrapbook supplies emerged. At Studio Calico, they hope to encourage the creative process by providing the best supplies on the market, and they focus on developing a community that is supportive every step of the way. In the past two years they've grown from an idea to a small boutique of sorts, and now they manufacture their own products.


text:
Posted on: March 26, 2012 | Views: 1,044 | Comment
Ton & Allen head out to meet with legendary graffiti artist Risk. They learn that they could possibly sell their large painting for a LOT of money. Can they make a deal?
Allen & Ton head out to the middle of the woods to learn about their newly acquired equipment, and hopefully sell them to an expert for profit.
The guys are back at it, and this time they've found antiquated hunting gear and a some recreational equipment.
This isn't your normal office shredder, this piece of equipment is industrial grade and powerful. Naturally, Ton had to put it to the test.
In order to seal the deal for the '55 Chevy, Allen takes a hot rod for a spin. He's also a big fan of Greased Lightning.
The final storage unit of the day holds the body of a classic Chevrolet, but it's hard to see details. Is it a completely un-restored '55 with a V8? Only the winning bidder will find out.
While Allen tests out this Jeep, he pushes the envelope a bit and flips the vehicle. Is he alright? Watch and see.
In order to sell their food truck for a nice profit, the guys decide to show off their culinary muscle. Will their dishes seal the deal?
It's all about wheels when Allen & Ton change it up and head to an auto auction. They win a food truck, but will they also close the deal on this highly modified Jeep?
The guys head to the Santa Monica FD training facility to meen an ex-special forces soldier. They agree to race up five stories to make a deal.


text:
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Have you tried...
JCPL Databases
Browse the resources below, or choose a specific category to narrow your search. The more information link can lead to tips, known issues as well as help using the resource. To request assistance, or suggest a resource, use our contact page and select Online Databases as the category.
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Saturday, August 06, 2011
Check out the photos from Terry's Whale Watching trip to Hervey Bay with some very lucky 97.3fm listeners. Thanks to Tourism Queensland and Fraser Coast Tourism.
It was a beautiful day for whale watching. We were a bit worried, for as we were driving up to Hervey Bay on the Friday, we were listening to Angus & Aisha on 107.5 Fraser FM Community. Angus was interviewing a gentlemen from one of the charter boats that take whale watching tours out of Hervey Bay Marina. He said it might be a bit choppy on the weekend and that midweek would be a better option.
Terry and I exchanged worried glances. "Choppy!". That didn't sound good.
However, despite some worrying clouds in the morning, the day was beautiful. In fact, this reporter even got burnt a little bit on his balding head.
Our 97.3fm listeners and their families were greeted at the marina by Harvey the Humpback - and all the kids dutifully lined up for a photo and a little bit of a cuddle. Then it was time to embark onto the "Whalesong". Thank you to the skipper and the crew of the Whalesong. The food and the hospitality was top notch and the service fantastic. We were provided a delicious breakfast and some delectable chocolate muffins.
After about forty minutes of heading out to sea we saw our a first pod of humpbacks - a very curious pod of teenagers who seemed much more interested in us then we were in them. If that was even possible.
But within minutes they has swum up to investigate our furious waving and gave us a stellar performance of their splashing tails, torso claps, breaches and blowhole expulsions. We all ran around the boat following the humpbacks as they swam around and under the boat for over half and hour - but for what seemed like several glorious hours. They seemed to be having just as much fun as we were teasing and playing.
Did you know the population of humpbacks was once brought down to only a couple of hundred due to the excesses of whaling? But now luckily the population is up to a respectable 14,000 and is growing thanks to conservation efforts.
The kids and families we brought along had their cameras buzzing furiously the hole time, while the kids pointed, wave and shouted in excitement.
Check out this great photo of a whale breach taken by one of our prize winners - Sarah. This beautiful humpback is very keen to check us out.
Email us
Call us on
Latest from Robin, Terry & Bob


text:
Prices and availability are subject to change from the time and date that you print this page.
11/29/2014 5:06:45 AM. For Customer Service, please call 800.606.6252
Pickup Check store pickup options
window dresser. 100% pure French/Belgian linen weaves a light-filtering sheer with drape so fine. Full-length, fashion-forward in gauzy white. Flows long to floor or hems easy from overlock stitching at edge.
Details and Dimensions
French-Belgian white linen panel.
- 100% linen
- Hang with clips, not included
- Overlock stitching at hem
- Machine wash
- Made in India
Overall DimensionsWidth: 48" Height: 84"
Return/Exchange Policy
We will accept merchandise returns of non-furniture items within 90 days of purchase. For furniture items, if you are not satisfied with your purchase, please contact us within 7 days of receipt to arrange a return. For Special Order upholstery items, returns and exchanges are limited to transit damage or manufacturing defect. We will accept a furniture return provided the return is completed within 30 days of delivery. For furniture orders placed online, please call us at 800.606.6252. For orders placed through a store, please contact the store where the sale originated. Our policy is simple. If you are not satisfied with your purchase, we promise an appropriate refund, credit or exchange.


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For general sales inquiries and information about our services, please contact us below.
A superior service experience with dedicated resources. That's what we're committed to supporting from the first handshake to daily account management. It's also why we provide the portals below, so you can quickly get the information you need anytime, anywhere. Simply create an account and benefit from tools for billing, repairs, orders, booking, products — including interactive demos — and even new promotions.
For international headquarter information and media inquiries, please use the contact information below.
North America: Sales: 1-877-2LEVEL3| Contact Us
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text: Our Premium Glass Polish is an elegant, ammonia-free alternative that both cleans and protects glass surfaces. It leaves a streak-free protective coating that actively repels future dust that can dull and damage. It features no harsh chemicals and is free from sulfates, so not only is it tough on dust and dirt, it's safer for the environment. The lovely fig scent coordinates with other items in the collection.


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Molly Burnett chatted with Michael Fairman about her return as Melanie Jonas to Days of our Lives! The popular actress who just showed back up in Salem on this past Friday's episode teases what Melanie's big secret it, who could be her new love interest, and who is her new friend coming to town. In addition, Molly discusses Melanie's past history in Salem and getting to work with Shawn Christian, Suzanne Rogers, Arianne Zucker and Eric Martsolf again. Watch it below! Leave a comment »
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new to cannes lions?
A Cannes COntact Near You
Cannes Lions has a global network of representatives. In more than 90 countries all over the world, there is a representative you can speak to in your language about entering the awards or attending the Festival.
The reps also help with selecting the jury. For each jury spot there is, the reps nominate three people. Once these nominations are all in, Cannes Lions selects the judges, ensuring that each jury contains an even balance: by geography, gender, skill, and network.
The selection process for 2014 is now underway. If you have suggestions for potential jury members for 2014, please contact your local rep as soon as possible.
Young Lions
Cannes Lions organises Young Lions Competitions each year during the Festival. These competitions are an opportunity for young creative professionals to show off their skills to some of the most influential people in the industry.
The representatives from each country select the most talented young creatives to compete in the competitions and sponsor their participation. Selections are placed between January and April, depending on your country. There are certain criteria you have to meet to take part in these competitions. If you meet them and are interested in competing, get in touch with your rep.
Awards and Exhibitions
Many of our representatives organise awards shows and exhibitions in their country after the Festival. In Cannes, only the recipients of Grands Prix and Gold Lions get to go on stage and collect their awards. The reps' awards shows are an opportunity for the Bronze and Silver Lion winners to shine as they receive their trophies.
The reps also host exhibitions of the winning work from Cannes, workshops, training and networking events.


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Anyone want to sign my petition to have TY and RCS banned? Those two have gone overboard with the PMs about their relationship.
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Notice had YED and 1903 start posting again around the same time..Somethings up with them two.
I've been posting...?
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