text:
Time Warp Radio (Music)
With Mark Hyken
Fri Sep 10th 2010 5.00am–7.00am
R=listener request. N=music new at the station. L=local music. Your purchases using the Buy it! links
Time zone: central
4:59am | Uriah Heep "Salisbury" (Mercury 1971) R —a fusion of jazz/rock/classical with lots of B3 HammondBuy it! |
5:02am | Allman Brothers Band "Don't Want You No More" from Beginnings (Capricorn) R Buy it! |
5:05am | Al Kooper and Mike Bloomfield "One Way Out" from Fillmore East (Columbia 1968)Buy it! |
5:08am | Black Sabbath "The Wizard" from Black Sabbath (Warner Brothers 1970) —Recorded live in Greece 2005 with the orginal bandBuy it! |
5:11am | The Jimi Hendrix Experience "51st Anniversary" from Are You Experienced (Remastered) (Geffen unk 1997) R —from the smashing debut Hendrix LPBuy it! |
5:14am | Eric Burdon & The Animals "Monterey" from The Best of Eric Burdon and The Animals (PSM Records 1997) —Recorded Live a few years agoBuy it! |
5:17am | Chicago Transit Authority "I'm A Man" from Chicago Transit Authority (Columbia 1969) —an amazing rework of the Spencer Davis tuneBuy it! |
5:20am | Various Artists "At the Mountains of Madness" from Two Classic Albums from H.P. Lovecraft (Collector's Choice/Universal Music Special Markets 2000)Buy it! |
5:23am | The Moody Blues "The Story in Your Eyes (original version)" from Every Good Boy Deserves Favour (Threshold 1971) R —this cut has been added to the latest issue of the disc. If you do an Itunes with it be sure your getting the proper one!Buy it! |
5:26am | Michael Fennelly "Touch My Soul" from Lane Changer (Epic 1974) R —from the voice of Crabby Appleton.Buy it! |
5:29am | George Harrison "So Sad" from Dark Horse (EMI 1974) R Buy it! |
5:32am | Alvin Lee & Mylon LeFevre "On the Road to Freedom" (Columbia Records 1973)Buy it! |
5:35am | Climax Blues Band "Rich Man" (Repertoire)Buy it! |
5:38am | Robert Plant & the Band of Joy "Silver Rider" from Band of Joy (Rounder www.rounder.com 2010) N Buy it! |
5:41am | Joni Mitchell "You Turn Me On I'm a Radio" from Miles of Aisles (Rhino/Elektra 2007)Buy it! |
5:44am | Tom Jones & Janis Joplin "Raise Your Hand" from The Tom Jones Show (Time Life Records) R —I don't think this is available at allBuy it! |
5:47am | Savoy Brown "I'm Tired" from A Step Further (Derem 1969) —this is a live version and not the listed studio trackBuy it! |
5:50am | The Kinks "Waterloo Sunset" from The Kink Kronikles (Reprise 1972) R —This is actually a live version and not available at retail.Buy it! |
5:53am | Nash The Slash "Wolf (live)" from Children of the Night (Cutthroat Records 1980) —the canadian electric violinist, played in the band FM as well.Buy it! |
5:56am | King Krimson "I Talk to the Wind" from In the court of the Krimson King (Atlantic) R Buy it! |
5:59am | Fleetwood Mac "Jewel Eyed Judy" from Kiln House (Warner 1970) —the Lineup of Danny Kirwin/Jeremy Spencer/Mcvie/Fleewood 5 years before Buckingham NicksBuy it! |
Like everything else, times are approximate. Spinitron and this station are not liable for errors or omissions.


text:
found a new home!
Plenty of my friends are looking
for one too. Find a pet to adopt.
Find a pet to adopt |
My name is Ellie!
Facts about Ellie
- Breed: American Staffordshire Terrier/Boxer Mix
- Color: White - With Brown Or Chocolate
- Age: Adult
- Size: Med. 26-60 lbs (12-27 kg)
- Sex: Female
Ellie's Info...
I am already spayed, housetrained, up to date with shots, good with kids, good with dogs, and good with cats.
Eleanor is a very sweet female. . . hmmm. . . real mixed bag-o-tricks. Our people think she may be a mixture of hound, pittie, spaniel and probably quite a few other breeds. As you can see by her pictures; she is quite gorgeous, whatever her lineage is. Ellie came to us during hurricane Katrina as a 5 week old puppy. She and her other siblings were adopted rather quickly as pups but apparently the novelty wore off. She was returned to us this year at 6 years old as her humans stated they traveled too much to have a dog. Sad for Ellie as she lost the only real home she ever knew, although she was a bag of bones on her return. We think it was a good idea to return her if they were not going to feed her! She is an active dog so life would be easier with a fenced yard, although not required. She is great with kids,cats and humans of any kind. Dogs should be of the larger variety and with a strong personality. She has excellant house manners, is very obedient and is completely potty trained. All our dogs are in foster care so in order to see Ellie, you will first need to fill out an application, which can be found on our website www.hopesafehouse.org Adoption fee is $88.00 which includes all updated vaccines, 30 day health guarantee, adoption packet with leash and toys, and a lifetime return policy if for any reason you can no longer keep the dog.
Other Pets at H.O.P.E. Safehouse
Why Adoption is a Great Option
Ellie, a Racine American Staffordshire Terrier/Boxer dog was adopted! Here's how you can benefit by looking at adoption as an option to buying a American Staffordshire Terrier/Boxer for sale in Racine, or seeking a American Staffordshire Terrier/Boxer dog from a breeder in Racine.
- Rescues and shelter volunteers in Racine already know the personality and tendencies of their pets. This means they can match you with the right pet. That will makes it much easier transition to owning a pet for yourself and your new pet.
- On average adoption fees are much less than you'd pay a Racine breeder, or pet store. Plus most often rescue pets have already been to the veterinarian for a check-up, had a round of vaccinations, and are spayed or neutered. That is a lot of savings!
- You will become a hero, and give a needy dog or cat a loving home. In fact, there are even American Staffordshire Terrier/Boxer breeders who help with American Staffordshire Terrier/Boxer rescue. One puppy or kitten adopted in Racine paves the way for another one to be saved.

subset: commoncrawl


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Employee Tuition Assistance Plan (formerly Tuition Waiver)
Related Links
The University of Texas at Dallas offers eligible employees the opportunity to enroll in up to six hours of regular academic credit per semester and pay reduced tuition and fees. Executive and unfunded program courses are not applicable for tuition assistance.
Participants maintain standard University working hours. With the approval of the participant's supervisor, no more than three of the six semester credit hours may be taken during normal working hours, and the time missed from work must be made up on an hour for hour basis. (See the Quantity of Work Policy for more information about time missed from work.)
Current employees are eligible if on the day the academic semester opens:
- The employee is a regular, full-time employee, and
- The employee has been employed at the University of Texas at Dallas as a regular, full-time employee for at least the prior 180 days from the day the academic semester opens, and
- The employee meets the regular admission standards of the University of Texas at Dallas, and
- The employee has obtained their supervisor's written approval, and
- The employee must be meeting or exceeding current job performance expectations and not have been the subject of a demotion or suspension without pay under UT Dallas policy D8-100 in the 90 days prior to the day the academic semester opens.
To be eligible for the benefit the class must be for regular credit toward a degree at the University.
Applications for the benefit will only be approved on a space-available basis.
Continuing the Benefit
In order to continue receiving the benefit, participants must satisfy two criteria for each course in which they registered in any semester in which they received the benefit.
- Participants must receive a grade of "C" (2.0 grade points) or higher in the undergraduate courses to which the assistance is applied. For graduate courses, participants must receive a grade of "B" (3.0 grade points) or higher in the courses to which the assistance is applied, and
- Undergratuate participants must maintain an overall GPA of 2.0, while graduate participants must maintain an overall GPA of 3.0.
A grade of "Incomplete" or "Missing grade" does not constitute completion of coursework, so participants who receive a grade of "Incomplete" or "Missing grade" are not eligible to continue using tuition assistance until the coursework is completed and a final grade is recorded. The last day for tuition assistance to be applied in any semester is the full-term Census Day.
Plan participants who are not eligible to continue due to failure to satisfy the two criteria listed above will become eligible again when their UTD GPA meets the following standards:
- Undergraduate students – 2.00
- Graduate students – 3.00.
For the purpose of eligibility reinstatement, the GPA will be calculated using all course work completed under the employee tuition assistance plan, including the courses which resulted in loss of eligibility, and all UTD coursework completed subsequent to the term which resulted in the loss of eligibility. The University Registrar will calculate the GPA and the Registrar's determination of academic eligibility for the next term will be final.
Applying for the Benefit
To apply for the Employee Tuition Assistance Plan:
- Read this page carefully to be certain that you are eligible and that you have followed the instructions.
- Complete and sign an application form (see related links above)
- Get your supervisor's signature and make a copy for your records.
- Submit the completed, signed form to Human Resources, MP2.208 or Mail Station AD 10, and then register yourself for the courses you want during the appropriate registration period by classification. Forms should be submitted sufficiently in advance in order to meet the Registrar's deadlines. All registrations, to be considered, must be into the Registrar's Office by the full-term Census Date for the new semester. (See Academic Calendar for Census Date.)
- If HR certifies your eligibility, HR will send your form to the Registrar's Office. A member of the Registrar's staff will notify you if you do not qualify for the benefit. If you are enrolled for the current semester, the Office of the Registrar will wait until grades are posted for that semester before reviewing your eligibility .
- Your form will be sent to the Bursar's Office, where the benefit will be applied to your account. You will be able to see your assistance amount on-line within two business days of the form's arrival in the Bursar's Office.
- Remember a new application form is required each semester.
Tax Implications for Participants
The federal government currently allows certain employer-provided educational assistance benefits to be "tax free" to participants in the UT Dallas Employee Tuition Assistance Plan. This applies to undergraduate courses for employees as well as graduate-level courses for the employee, but only to the maximum of $5,250 annually for gradauate-level courses. An employee must generally pay taxes on employer-provided educational assistance benefits in excess of $5,250. This amount will be included and reported as taxable income for the year in which the excess benefit is earned.
Quick Reference Table
Person receiving benefits |
Course Level |
Benefit Type |
Tax Consequences |
Employee |
Undergraduate |
Tuition Assistance |
Non-Taxable |
Employee |
Graduate |
Tuition Assistance |
Amount in excess of $5,250 is taxable |
**This summary is provided for the convenience of employees; employees should discuss any questions regarding personal income tax issues with their tax advisor or preparer. Additional information regarding educational assistance plans in general is available from the IRS at: http://www.irs.gov/publications/p970/ch11.html.
Have more questions? Visit our FAQs.
Contact Information
- Elizabeth Samuel, ext 2402, if you have questions about registration, including dates or continuing the benefit. Also see the Academic Calendar for registration timelines.
- Rick Grant, ext. 6296, for general information about which fees qualify, paying fees, fee refunds, and posting the assistance amount to your account. See Bursar's web page for payment deadlines.
- For information about income taxes on this benefit contact Payroll at email@example.com or ext. 2611.
- Human Resources, ext 2221 for other general questions about this benefit.
Last Updated: October 14, 2014


text:
My Profile
Corrales, New Mexico
Member since Jan 2006
Flag This ProfileFlag as Inappropriate
Reviewed Delilah's 7 Cheese Mac and Cheese
Apr 1, 2013 in Food Network Community Toolbox on FoodNetwork.com
"This mac n cheese was a hit at our friend's Easter BBQ. I did modify it a tiny bit. First of all...this will never fit in a 9 x 13 pan. Buy a deep lasgna throw away if you are going to a BBQ or 2 deep 9 x 13 if you want it to look pretty. I only used 4 eggs but will try 2 eggs next time. I also used the whole pound of Velveeta. Everyone loved it. ""
Reviewed Almost-Famous Animal-Style Burgers
Jul 12, 2012 in Food Network Community Toolbox on FoodNetwork.com
"Crazy good! We used 70/30 burger meat and it was super juicy. So good we've made them 4 times. Yum! ""


text:
World English Bible (WEB) | New International Version (NIV) |
1 The word of Yahweh that came to Jeremiah concerning the drought. | 1 This is the word of the LORD to Jeremiah concerning the drought: |
The World English Bible is in the public domain. (The World English Bible Online) | Scripture quoted by permission. Quotations designated (NIV) are from THE HOLY BIBLE: NEW INTERNATIONAL VERSION®. NIV®. Copyright © 1973, 1978, 1984 by Biblica. All rights reserved worldwide. (New International Version Bible Online) |


text:
Recent trends and developments in e-banking in an underdeveloped nation - an empirical study
Culture, economy, policy: trends and developments
Market Focus: Trends and Developments in the Fragrances Sector in France
UK Prepared Meals Industry Trends and Developments Report
Market Focus: Trends and Developments in the Dairy Food Sector in Belgium
Market Focus: Trends and Developments in the Dairy Food Sector in South Africa
World Vaccines Market 2008-2013: Future Forecast, Critical Trends and Developments
World Vaccines Market 2008-2013: Future Forecast, Critical Trends and Developments
Spinal Surgery Devices Market Forecast to 2018 New Entrants and Technological in the Spinal Fusion Segment
Aware Bear Computer Repair Rochester, New York New Apple iPod Repair and Services In Rochester NY
Use coupon below to get discount at eCampus.com!
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Modern Research Methodology: New Trends and Techniques
This formidable selection of papers reflects the psycholinguistic and sociolinguistic underpinnings of the interface between language and education. Following an introduction that positions the field ...


text:
I built a 14x14ft storage shed with a loft and small work bench in my back yard and want to run power out to it. My plan is to have two lights and two electrical outlets in it.
My house is about 50 ft from the shed with my main circuit panel in the basement. I am planning on drilling a whole through the 2x6 above my foundation and running the wire from the panel directly outside. Once outside I have a two foot drop to the ground. My questions are, how far do I have to bury the wire and do I have to run the wire through two feet of conduit (or however you spell that) into the ground? My other idea was to install another electrical outlet on the back of my house and wire an extension cord with two male ends. Wire my shed with a female end on the wire and use an extension cord to power it up when I need to. I would prefer to just flip a switch, however a couple of electricians I have talked to recommended I use the extension cord method. I plan to run it on its own breaker so that I can flip it off at night in case the shed got broke into, the crooks atleast would not have light. Any feed back or ideas would be greatly appreciated. |
Follow-Up Postings:
- Posted by ronnatalie (My Page) on Wed, Jan 9, 08 at 17:15
The wire must be approved for direct burial and protected from physical damage. DO NOT MAKE A KLUDGE MALE-TO-MALE EXTENSION CORD. Extremely unsafe!!! No real electrician would recommend that. You've got to be kidding. An option would be to put a MALE plug on the shed and plug it into a regular extension cord. Even that is somewhat problematic. The breaker is important for safety MORE than putting crooks in the dark. |
" how far do I have to bury the wire and do I have to run the wire through two feet of conduit (or however you spell that) into the ground?" Don't even think about the male-male extension cord. |
No I am not kidding. I have asked 3 electricians that I have run into on different job sites. Maybe they misunderstood what I was telling them about making the extesnion cord anyway........... now I know not to do that. The wire is UF 12/2 and is grey in color and is approved for direct burial. So how far underground? 3 feet? Thanks for clearing up what a breaker is for also, I have learned something today. |
If you want to go direct burial you'll still need an LB at both the house and shed and use 3/4" PVC. The PVC needs to extend down almost to the base of the trench. Don't bend the cable 90 degrees from the bottom of the PVC but make a gentle loop and then go horizontal. Depth for direct burial is usually 24". Check your local code requirement. |
Thank you bigbird. |
In my opinion the plastic conduit is the best solution. With that most places have no minimum burial depth, makes it much easier to install. I would go with the 3/4" or larger but add a second, someday you may want to add a TV, intercom, etc. The plastic conduit is cheap and can be bent if you heat it with a hot air gun (~ 15" section for a 90 bend). takes a few minutes to get it nice and soft. The color of it should not change, if it does you got it to hot. |
"In my opinion the plastic conduit is the best solution. With that most places have no minimum burial depth, makes it much easier to install." You are posting wrong information.....again! |
- Posted by ronnatalie (My Page) on Thu, Feb 7, 08 at 19:19
Gil, Most places go by the NEC. You better read Art. 300.5. There is most definitely burial depth limitations. Just heating up a conduit with a heat gun until it is nice and soft is not a legal way of making a bend (nor is it particularly effective). |
You are correct, I miss typed the answer, it should have said most places have "a" not "no", thanks. You got my curiosity up and for grins I checked the state code with the NEC, they are different. NEC 24", State 12". The heat gun works for me but you have to be careful. It takes about 10 minutes to make the bend with the proper radius etc. I bent 1/2, 3/4 and 1" plastic conduit this way. I believe Greenly (green box) makes several heating devices to heat the plastic conduit so it can be bent, that is what the contractors were using next door. I made the assumption he would rather spend the time making the bend rather then purchasing a tool. You can also buy manufactured bends. |
- Posted by petey_racer (My Page) on Sun, Feb 10, 08 at 22:19
Gil, the burial depth (NEC T300.5) for PVC is 18", NOT 24". |
The best thing is to ask the inspector. We have three different depths suggested, all meeting a code of some type somewhere. The NEC is a dynamic document and does change over time, every three years. The current issue is 2008. That probably has not been adopted in many communities, and or they also have there own code. Since the code is a minimum specification and the conduit was buried 24" it met all the codes referenced here. I never got in trouble by asking the inspector. It is fairly hard for him/her not to pass what he/she said to do. |
All I want to know IS: what size wire to run from my main panel to a shop 175 feet from there from a 50 amp. breaker. NOBODY addresses this. This is the MOST critical element in wiring. I can dig a trench---I have proper conduit-----I can pull wire-----I can hook it up. Just stop telling me to make sure of the proper size. GIVE ME THE FRIGGIN' SIZE. Stop dancing around. RGB |
>GIVE ME THE FRIGGIN' SIZE. Stop dancing around. Just curious... do you normally get results with people using this approach? |
"GIVE ME THE FRIGGIN' SIZE. Stop dancing around. RGB" No problem! 500 MCM Copper wire paralleled for the 2 hots with a single 500 MCM Copper wire for the neutral. Also dont forget a 2/0 Copper wire for the Ground. Hope that helps!!!! |
"All I want to know IS: what size wire to run from my main panel to a shop 175 feet from there from a 50 amp. breaker. NOBODY addresses this. This is the MOST critical element in wiring. I can dig a trench---I have proper conduit-----I can pull wire-----I can hook it up. Just stop telling me to make sure of the proper size. GIVE ME THE FRIGGIN' SIZE. Stop dancing around. RGB" You're not even the OP. Doorguy06 is. Start a new post, be a little more civil, and you might get a civil answer. |
Is this place in California-on a fault line? The shed has moved and additional 125 feet from the house! It started out at 50 feet away, now it is 175 feet away- If it keeps moving like this, better make sure you put in some good size service loops to make sure you have enough wire as it keeps moving! |
bikerbob7, I'd recommend two #14 bare conductors, a minimum of 30 feet off the ground, spaced several feet apart. Install a pole transformer in your basement, operated in reverse, to step the voltage from 240 up to about 20kV, then step it back down on the other end - or just buy 20kV appliances for your shed. Since everyone now knows you're a total dick, if you want a real, valid answer to your question, you might want to create a new account before you post a new thread in a much more civil way. |
- Posted by andy(firstname.lastname@example.com) onThu, Mar 31, 11 at 22:49
Have an electrician do the work...its the safer option:) just answering based on what im reading. |
- Posted by chris(email@example.com) onThu, Apr 14, 11 at 18:58
I have the same situation only I have 10-2 wire ran to a outlet outside my house, I'm just going to run a bigger extention cord to shed. |
I'm just going to run a bigger extention cord ... Funny you should mention that. Many years ago I started having trouble with the underground conduit to my detatched garage (in a different house from the one I have now). Throwing the inside 3-way switch for the garage light in one direction would blow the fuse. It was winter and the wires in the conduit were type R in a lead jacket (I kid you not; this was probably installed in the 1930s or so) and just wouldn't pull. I didn't feel like beating my head against the problem just then, so for a while I just left the inside switch in the "right" position. Then one day I found the fuse blown again, so I disconnected all the wiring to the garage. However, I still needed light and a battery charger out there (remember, this was winter), so I laid a 14-3 SJ extension cord under a shrub, and ran it across maybe 8" of lawn to the garage. When I needed power in the garage, I plugged it in at the house. I intended to use this awful lashup only until spring, but you know these things go sometimes. :\ Anyway, probably 4 or 5 years later, I plugged in my power cord one day and it went pfffft. When I looked under the shrub, I found that the cord had sunk into the earth. I pulled it up, and the rubber jacket and conductor insulation literally peeled off as I did. Surprise! There's a really good reason that extension cords are approved only for temporary use. I trenched the back yard a couple of weeks later. The story has no moral. :) |
- Posted by clay(email@example.com) onWed, Sep 14, 11 at 10:37
Male to male cords are referred to as "suicide plugs" for a reason! :-) |
- Posted by ronnatalie (My Page) on Wed, Sep 14, 11 at 14:51
I'm glad you came by six months after the conversation was over to say that. |
- Posted by ashburn.steven.sa (My Page) on Tue, Oct 22, 13 at 14:10
could anyone reccomend what size wire i need to run to a building that will have a frig, microwave, maybe an ac and a few lights. the distance is 250 feet |
- Posted by ronnatalie (My Page) on Tue, Oct 22, 13 at 14:34
You should start a separate thread. You'll need to explain what size AC we're talking about. |
- Posted by ashburn.steven.sa (firstname.lastname@example.com) on Tue, Oct 22, 13 at 19:36
i dont know what size AC wire. whats a seperate thread. i need to know what size to use for the distance im running it and what im using the power for. |
- Posted by bcarlson78248 (My Page) on Wed, Oct 23, 13 at 7:44
For ashburn.steve.sa. I also recommend you start a separate thread. And in the new post you need to provide more information. It sounds you have these circuits: 20 amp - microwave 20 amp - refrigerator 15 amp - lighting xx amp - AC - a typical 11k BTU room AC would need a 20 amp 120 volt circuit, but we don't know what you have in mind 20 amp - convenience outlets, with GFCI Once you provide this load info, I'm sure someone can recommend a sub-panel and the requirement for the line running across your yard. Don't be surprised if it requires a larger gauge wire than you see in many amp/wire-size tables, since it will need to be up-sized to compensate for the 250 foot run. Bruce |
- Posted by ronnatalie (My Page) on Wed, Oct 23, 13 at 9:09
Go to the top http://ths.gardenweb.com/forums/wiring and use the Post a message down at the bottom of the list of topics rather than continuing to follow up here. |
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$29 for Full Highlights or All Over Color, Haircut & Style ($85 Value)
Edge Hair and Nails Studio
- Retail $85.00
- You save 66%
- You Pay $29.00
Expires 6 months from date purchased
Limit 1 per customer. New Clients only. Valid with Missy Martin only. Hair that's long and/or thick will be subject to an additional $15 fee paid to merchant at time of service. Plus receive $25.00 credit on your second visit. Call 720-290-0579 to schedule appointment. This voucher has no cash value. Cannot be combined with other offers. All services must be redeemed in 1 visit. Gratuity on pre-discounted amount not included and much appreciated. 24-hour cancellation policy in effect. Color correction is not included.


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Fri, May 11, 07 at 9:01
The Friend's Plant Sale starts this morning at 11am and continues all weekend at the Grandstand in the State Fairgrounds.
Don't know what time, but I'll be there today!
Follow-Up Postings:
I'm going to be there at noon today! It's my first time, but I don't have a wagon of my own. Hope I will be ok. :( |
I cant go! Bummer... |
- Posted by luvmydaisies Lonsdale, MN/ zone4 (My Page) on Fri, May 11, 07 at 13:51
Oooh I can't wait, I think this year I will be going on Sunday:) |
Julie, I still love you ;) -Marie |
- Posted by leaveswave (MN z4) (My Page) on Sat, May 12, 07 at 9:59
Who went the latest today? I'm wondering what the selection looks like for Sunday's half price sale... I got some stuff Thursday. Spent the typical twice what I'd expected :-) and would go back for some lilies and a few others if they arent' wiped out today. |
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Hebrew Names Version (HNV) | New International Version (NIV) |
11 Therefore remember that once you, the Goyim in the flesh, who are called "uncircumcision" by that which is called "circumcision," (in the flesh, made by hands); | 11 Therefore, remember that formerly you who are Gentiles by birth and called "uncircumcised" by those who call themselves "the circumcision" (that done in the body by the hands of men)-- |
The Hebrew Names Version is in the public domain. (Hebrew Names Version - The Holy Bible Online) | Scripture quoted by permission. Quotations designated (NIV) are from THE HOLY BIBLE: NEW INTERNATIONAL VERSION®. NIV®. Copyright © 1973, 1978, 1984 by Biblica. All rights reserved worldwide. (New International Version Bible Online) |


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All Entries in the "NCAA 14 Video" Category
NCAA Football 14 – The Legend of Tory O'Leary Ep 1
SGibs brings out Tory O'Leary to participate in a Road To Glory in NCAA Football 14! Can this MLB become the next big 5 star recruit for NCAA? Will he impress his GF Elisha enough? Tory O'Leary Rush FTW!
This Week In Madden – Show 67 Archive!
Tonight, SGibs and ZFarls are back with another episode of "This Week in Madden NFL". TWIM is the preeminent show for all the tips, tricks and plays to help you dominate Madden NFL 12. On the agenda for tonight: NFL Passing Frenzy – stopping the 5 Wide Attack Risk/Reward – blowing up runs in the […]
This Week In Madden – Show 66 – Tonight at 8:30 Est!
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Recent comments
- Anne Hoskins
- April 01, 2013 - 19:03
I wish I could turn Ralph Klein into a mouse and feed him to a cat! That comment made to the homeless was pure blasphemy! It is a wonder God didn't strike him with a bolt of lightening! People suffering from poverty are not always lazy. They could be trying to cope with hidden handicaps I spent years trying to get established in a career including doing volunteer work with the intent of obtaining experience and references. I eventually found out I had a learning disability preventing me from earning a living. I could only succeed in temporary, government funded make work projects. Now I am on a disability pension.
- robert birce
- April 05, 2013 - 11:50
Please look beyond the headline. The incident in Edmonton was not his finest hour, however each year, Klein held a fundraising roast and all the proceeds went to the Calgary Homeless Foundation. When you listen to the eastern bums and creeps comment, he said if you come we'll support for you a couple of weeks with social services but if you can't make it, please don't rob our banks or mug our seniors. Calgary at the time went through a spike in crime rates.
- P F Murphy
- April 01, 2013 - 14:59
I thought he said that we are ALL "scum" and "should stay at home in the east" so now you are here Redgrave, I suppose that applies to you and yours as well, eh? Welcome to the world of all-inclusive pronouncements. Not so admirable from this end of the telescope, is it?
- Anne Hoskins
- April 01, 2013 - 13:58
I wish I could turn Ralph Klein into a mouse and feed him to a cat! Telling homeless people to get a job is pure blasphemy! It is a wonder God didn't strike him down with lightening! People may suffer from poverty because of hidden handicaps instead of laziness. I tried unsuccessfully for years to get established in a career including volunteer work to get experience and references. In the end I found out I had a learning disability which interfered with my earning a living. Now I am on a disability pension.
- April 01, 2013 - 10:12
Klein certainly made the homeless feel welcome when he got drunk (as usual) and threw money at them telling them to "get a job." Or when he said "Let the damned Easterners freeze in the dark." Or perhaps his most welcoming: "Eastern bums and creeps get the hell out of town."
- Robert
- April 01, 2013 - 12:39
The difference between a politician and a leader is that a leader speaks the truth. Hard working Canadians are quite tired of carrying people who are quite capable of carrying themselves.
- Redgrave
- April 01, 2013 - 13:18
Howdy BS... I agree, wasn't that quote awesome! what Ralph said is another example of what a great man he was. Everyone who got out of bed and worked made an incredible high standard of living. As long as you weren't a bum, or a creep ....no problem pardner!!
- SD Redgrave
- April 01, 2013 - 06:35
I was a young business man in Calgary during the eighties when Ralph Klein was mayor. He was the Earnest Hemingway of politicians back then. Just a regular guy looking out for his people who didn't seem to change in demeanor as he climbed the political ladder. He made everyone feel welcome and prosperous, sharing the wealth of Alberta among her people while creating a good feeling of being wanted as a citizen. He will be missed.


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Brooklyn by way of Indiana, by way of Colorado, by way of my mother's womb in a hospital in Illinois. I find myself at Pratt Institute, graduating in May with a BFA in Writing for Publication & Media. My strongest suits include short fiction, digital media strategy, and blogging up a storm. I have written for Interview Magazine, BlackBook Magazine, The Village Voice and previously worked under the direction of Chief Digital Officer Rachel Sterne for the City of New York at NYC Digital. Currently, I am a freelance copywriter for Whispr Group, a startup digital agency in Brooklyn. Work aside, I am a burgeoning vegetarian foodie with an embarrassing enthusiasm for Instagram, Brooklyn bands, and honey. Someday, I will be an apiarist. In the meantime, the internet is still my favorite.
Veronica Belmont - about.me user since 2010
"First, customize your page. It's easy and fun to design!"
Hi! I'm currently living in (City), where I work at (Work Place) doing (Job Title). When I'm not working I like to (Hobby), (Interest) and (Passion). Connect with me!
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Time and Attention
Among my favorite of people sports is trying to understand how people, including myself, manage their time and attention.
One of Jobs's many gifts was that he knew what to give a shit about. He knew how to focus and prioritize his time and attention. Grass stains on his sneakers didn't make the cut.
Gruber tells the story of noticing Steve's shoes were noticeably green at his last keynote. It's that sort of attention to detail, as well as lack thereof, that I admire most.


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Kiwi - solid tempo, especially having not done much faster running in a while. And yeah me too, ate like an idiot on christmas day. My sister in law made her "puppy chow" as we call it here mainly in the midwest of the US, which is chex cereal with powdered sugar baked in...I hammered it.
Daan / Kiwi - I was actually far from the 10k or even 6 miles. See below in my section. Daan I'll run in the rain too, but that's my least favorite of all weather conditions. I'll take negative temps and hard wind / snow over any temperature + rain. Just something about it irritates me.
Jenni - I lift twice per week. The lifting days fall on my recovery run day which is the day after speed work, and my scheduled rest day which is usually Friday. I do a mixture of upper body stuff including bench press, butterflies, shoulder press, curls. I do a set of 35 traditional ab crunches between each 'set' of repetitions of weights. Lower body stuff includes barbell squats, barbell lunges, and calf raises. It's really not much altogether, probably around 45 min to 1 hour of weight lifting twice per week. It's enough to keep some core strength with the abs, and definitely worth while for the lower body work as far as speed goes. The upper body stuff is more really to keep that 'beach body' thing going on (yeah I know, I shouldn't care about that), but I'd have to say it helps a little with the running cause too.
Angel / dankelley - I keep seeing you guys talking about steep hill sprints. It's making me want to find some hills, as my normal routes are pancake flat.
Well I can confirm that I lost some fitness during the cutback / down time the last few weeks. I went for my tempo last night, and my intentions were to try to keep the same pace as in my last HM cycle...I lasted about 2.75 miles at 5:50 pace, which is what I was doing 10k tempos at a couple months ago. I probably could have kept going, but would have been really stretching at that point. I ended up jogging for a mile or so, then went another 2 miles at around 5:50 again. So all in all, not a fail tempo, but not where I was either. Hopefully I'll get back with a few more tempos under my belt.
PRs: 5k - 16:26, HM - 1:17:53
2014 Goals: 5k -15:59, HM - 1:16:59
Thanks all for the weight-lifting recommendations!
Angel: I agree regarding hill sprints. I'm a huge fan. Not only are they great for building muscle but they break up the monotony. One of the best/hardest workouts I used to do in days gone buy was a hill/mile repeat circuit. 10X hill sprint; 30 second rest; mile tempo at 6min pace; 30 seconds rest. Repeat 4-5 times. Hill length generally varied. It was really horrible but great for strength.
DanKelley: Like you, I prefer longer hill sprints. I actually think hills of about 150-200m are most ideal for distance runners. I even like 400 meter hills now and then.
Daan: Thanks for the advice. I think I will indeed start simple with push-up, sit-ups, curls, and lunges.
DJW: Nice workout! I know it's not quite where you wanted to be, but it's still pretty great. Plus, I find that it always takes one speed workout before you're back. Your body needs to "remember" how to run speed. I'm guessing you'll nail it next time you try it.
Hatulz: I'm sure I'll pick up some other races, I'm just not sure which ones yet. Ideally, I'll get a good 10k in somewhere along the line and at least one other half for training purposes. Good luck with the 7 days a week running!
Me: I ran 7.86 miles today at 7:43 pace. I didn't know how far I had run, so I'm annoyed that I didn't just run another .14 miles to call it 8 on the dot. It was pretty comfortable and even enjoyable except for the wind. In general I still feel stiff and a bit awkward, but I know that will dissipate with time.
I am a little late to the party but I am in for sub-1:30 for 2014. Don't have a race picked out yet but will run one with friends at some point.
Still sticking to my run 4 days (5-6 miles a run), lift 2 days, swim 1 day routine for the winter. I am trying to reach 1500 miles for the year and am sitting about 9 miles short at the moment so I will hit it soon. Though I have mostly been doing 5-6 miles per run, I did 10 yesterday at 7:59/mi in about 18 degree weather just because I could. Felt good. When I have a race picked out, I'll go back to a training program and hopefully post more often.
Great running everyone!! Keep up the great work!
Hello all. It's great to see everyone fired up for the new sub 1:30 forum. Piwi Kiwi is the perfect guy to take over for DJW and I am excited to be back for another year. I have just completed my 2013 racing season and am on my second week of a 12 week base building block for 2014. My goal right now is to build a big base and safely increase my mileage so that I am prepared for my next phase. I am focusing on building strength as well as my aerobic capacity through hill/mountain work, progression runs, fartleks, strides, long runs and lots of easy runs. I am going to keep one speedwork day per week, but that is more because it is with the Tuesday night performance group and I didn't want to lose touch with some of the people I have met.
I look forward to learning from all of you on this thread and hope that I can add something as well.
Monday- Recovery run with 8x100m strides . 624ft elevation gain. 10 miles @ 8:00 (trails)
Tuesday- Speedwork (TPG) 400-600-800-1000-1000-800-600-400 5 miles average 5:15/mile
Wednesday-Easy run 10 miles with 2100ft elevation gain. (trails)
Thursday- Progression run 9.5 miles with 440ft elevation gain. (7:54, 7:34, 7:24, 7:25, 7:08, 7:06, 6:58, 6:47, 6:44) (trails) Really focused on keeping my form as my pace increased.
I'm in for 2014 also! I am still alive, I have just have taken some needed down time, I needed to unplug for a while. My longest run has been 10k since the first week of November. We've had a cold winter thus far and it's been difficult to muster up the motivation to run outside. I don't have a HM scheduled at this time. I will set some goals for 2014 soon. Hope everyone had a nice Christmas and Happy New Year to all!
PRs: 5k - 19:56 (2011), 10k - 40:03 (2012), HM - 1:29:50 (2012)
Seriously, this thread is just nuts and it's not even 2014 yet.
All this talk of hill runs, don't forget the downhill part too, which can help improve turnover and work those muscles that we need to run controlled downhills and not get so wrecked on them afterwards:
Jenni- thanks. 800s weren't bad, but I just know I've lost some fitness. I had done 4x1mi with 400m jog recovery a few months ago and averaged around 5:57/mi. So these 800s weren't much faster, and it was less volume and felt harder. Hopefully a few more 400s and 800s and I'll be knocking them out under 2:50. Nice job on the 6 miler and not quite 8 miler, nice pace too. I hate tourists haha. Of course, you'll have to dodge me when I visit paris next fall. Yeah I don't think much of us do strength work. I started doing body weight squats, single legged pistol squats, push ups, dips, and working with a medicine ball.
danK- haha. It's a cheesesteak parm lol. Great job getting those runs in. 13 on snow doesn't sound fun, but prob better than ice. Good luck on the tempo.
Run- how are the legs feeling? Still fatigued or getting better?
Dran- nice job on the tempo.
Hatulz- thanks. 50k doesn't sound fun…
Pk- haha, yeah quite the large family I have. I think you made the right call watching and eating than racing it this year.
Daan- yeah I'm now on pair 8 of kinvaras and my 2nd kinvara 4. I got the black diamond spot http://www.runningwarehouse.co...descpage-BDHS12.html
Haven't run with it yet, but it feels comfortable and seems very bright. I hate running in the rain, esp when it's just like misting. It's gotta be all out rain or nothing.
Angel- smart to take some rest, you had essentially a 70 mile week, that's gotta be tiring.
Djw- I love puppy chow, esp when they melt chocolate in it. Nice job on the "cruise intervals." Just a few weeks and we both lost some, but that's natural and it will actually benefit you. Need to come back down some before you can build higher.
Skippy- hey, good to see ya. Congrats on the almost 1500, great job and nice 10 miler too!
Turfy- another speedster back in the fold. You've got crazy speed, I can't wait to see what you pull out for 2014.
bb- good to see you back too! Def take the physical and mental break when you need it. Happy holidays to you too!
Me- legs were a little rusty yesterday on my 6 miler. Taking Wednesday off after 800s on Tuesday kept them a little stiffer than usual. Will keep that in mind in the future. Took until the last mile to really feel loosened up. Felt tight the first 5 miles (8:37/8:11/8:07/8:03/7:50) then finally felt loose on mile 6 and it dropped easily down to 7:23. Hope to get 8 in today.
Current PRs: 5K: 19:18 (17:10 HS) 10K: 39:49 HM: 1:31:06 1:30:122014 Goals: 5K: 17:59 10K: 38:59 HM: 1:29:59
Jeni - +1 on the calisthenics. Pushups, pullups (if anything resembling a bar is around), dips, bridges, leg raises. I do 10 minutes a day, if it extends beyond that I get lazy and don't do it.
Turfy - welcome back. It's going to be thrilling to watch you drop 2, 3, 4 minutes of your short races PRs.
DJW - that was a great workout, even though not to your standard.
me - planning on starting yoga 2x/week next week or the upcoming one. It will greatly help me with my flexibility, strength, injury prevention and anxiety management.
2015 Goals: 2500km (0 Km so far), body weight = 78Kg (down from current 84)
Finally got another tempo in today: 4 @ 6:28, but it started slow and finished stronger (6:36, 6:30, 6:25, 6:21). I'd really like to get the average pace on these down to 6:20-6:25. Right now, I'm thinking that I'll keep them at 4mi until I can do that, then I'll start trying to stretch them out in duration towards 7-8mi.
Does it make sense to get them faster first, then stretch them out, or would you increase their duration first, then try to make them faster?
PBs 5k-17:16 feb 14 10k-36:59 june 12 half-120:17 may 14 marathon 2:54:17 oct 14
My running log
Philly - I've lost plenty myself, but it's OK, it will come back quickly. Congrats on 2013 miles in 2013!
PK - Thanks for volunteering to manage this thread for 2014 and good luck on your upcoming race! I'll be back for sure!
Me - 5 miles @ 7:40/mile today. It is 40 degrees here and feels warm! It was nice to get out and cruise in the relative warmth. It beats running in the single digits with wind. That feels so hard to me. Have a nice weekend all
Kiwi - The first few days of break were spent relaxing and spending time at home with the g/f. It felt good to sleep in, have breakfast, and sit around for a while before going out with no pressure to run. I am back at it now. The last week of the year I try to get a jump start on the next year. re: other races - I am all for adding in the other distances to the main list.
philly - the number of races I run is limited by my budget which has to include shoes and gear in there as well. February is an off time of year to race. I could get 6 weeks of training in if I were to start next week. congrats on the 2013 miles this year. I haven't totaled my miles for the year but I am sure I fell short. there is always next year.
DanK - I say the better way to get faster is to start with a shorter tempo and try to extend it rather than going for distance first and trying to speed up.
skippy - glad to see you back. not late at all its still 2013.
re: hill repeats - I do a variety of inclines, duration, etc. I don't know that there's one particular hill type that is better than a variety. Basically whatever you have access to will work. Where I live there area a number of different hills to choose from so I can't help but run them even if I were to try and avoid them.
me - 6.5 miles on each of the last two days @ 8:57/mi. targeting the safari park half marathon on 5.4.14; it includes a complimentary post race breakfast, entry to the park and a discounted admission for spectators. should be a fun day of racing and viewing of animals although I should invest in a tour bus ticket.
the st pats 10K is going to be a no-go next year because my friend is getting married on the same day in the afternoon and I have heard disastrous things happen when one tries to double up races and major occasions. racing always takes a lot out of me. instead, I am targeting the peace, love, run theme 10K on 4.13.14
so, that is my tentative schedule for now unless something changes. gives me lots of time to dedicate to building base and then putting in specific workouts over the next 16-18 weeks and smash my pr's to the ground.
Current PR's: 5k - 19:23, 10k - 40:57, HM - 1:33:54
2015 Goals: 5k - 18:59, 10k - 39:59, HM - 1:29:59
Sorry I can't respond very much to personals because it's hard to type on a iPad.
am run: 6.04 miles @ average pace of 8:27.
pm run: 1 mile w/u, 3 x 1 mile with 1 minute jogging recoveries, 1 mile cool down. Target time for intervals was 7:30. Splits were: 7:25, 7:24, 7:20.
----------------------------------------------------------------------------------------------------------------------PRs - 5k: 18:42, 10k: 39:13, 5m: 31:25, 15k: 1:02:10, Half: 1:28:22, Full: 3:20:35
Skipp / Bbonnell - good to see you both come back.
Turfy - wow, you run a ton of hills and elevation gains. Has to give excellent payback. Do you run point to point, or do you run back down the hills? I'd like to know what your 2014 goals are as far as race times.
philly - the kinvara 4 are a shoe I just couldn't find peace with. I found them stiff and rather painful actually. Maybe they break in well?
hatulz - Good luck with the yoga, and with all those reasons for doing it. Just need to stay off the sweets! lol, and I need portion control.
dan - certainly a good question, and I don't have the best answer. I can only tell you what I've done in the past for HM cycles. I start out with 4 mile tempos at faster than goal pace, then bump it to 6 miles or 10k, at around goal pace, even if it feels harder than it should. The intent is that throughout the cycle, this pace will become easier and will be more realistically HM pace by the end. But don't quote me, because that very well might be dumb as all hell.
Kiwi - thanks, I hope the same fitness isn't too far off. Long run 14 miles? For you that's a medium short run!
TGS - "smash my pr's to the ground." I love that approach. Fantastic attitude.
RAN - nice mile repeats.
Nailed scheduled rest day with some weights yesterday. "Long run" planned for today 12 miles. I'll bump it to 14-16 after this week.
Hatulz- good call on yoga, I need to really start doing that to improve strength and flexibility. The problem is, adding too much stuff increases the likelihood of me stopping it.
Dank- great job! I personally like to keep the tempo distance set and increase over time. So I'll do 4 miles for 3-4 weeks, then 5 miles for 3-4 weeks, then 10k for the remainder. Over those 3-4 weeks, I'll try to make the tempo faster. Then when I bump up the mileage, I slow down the down and repeat. And if I have a tough workout on Tuesday before Thursday's tempo, I cut the tempo down in mileage. I think either way you'll be fine.
Pk- first LR and you do 14 miles? with a race in a week? I know I'd be dead legged.
bb- thanks. Great to see ya back. I'm hoping for some colder weather, it's been floating between low 40s in the am and high 50s in the pm. I got all this cold weather running gear that I want to use but can't.
tgs- I completely understand. We already have our minimum 10 runners, so no pressure either way. It is tough to squeeze it in though b/c I have no idea how I'm going to train for a 10 miler in 6 weeks and a HM 2 weeks after. I'll just likely alternate intervals/tempo one week, and hills/tempo or intervals the next week. prob a smart move on skipping the 10k if you've got a friend's wedding later that day. Haha, you guys were wiped out and passed out after the 5k a few weeks ago remember? Hope you get your sub 40 in april!
Run- nice cruise intervals.
Djw- the kinvaras def are stiff at first. I found the 4s took a while for me to break in, probably around 70 miles or so. But they break in very well I've found. Do you still have them? I think runningwarehouse.com has a 90 day policy, if you don't like the shoe, you can return it despite the wear on them. I'll be doing 12 today too after 14 last week. I think I'll be doing 14/16/12 as my LR sequence.
Me- 8 easy yesterday. It was a cold 50 yesterday and no sun so I thought pants and long sleeves. Was sweating profusely and headed home after 3 miles. Had to change into shorts and a singlet, luckily it dropped into the 40s for the last 5 miles. Much better. 12 planned later today.
Gold-+1 on DJW comments. A positive, confident attitude is half the battle. Go knock em' down this year!
Bbonell-Nice to see you back again. I hope your work schedule has finally slowed down.
PK-You are so savvy. You bought pink shoes just in case you leave them on the porch again, no one will steal them. Brilliant.
Dankelley-Hey dan. I would say get comfortable with 4miles@6:20-6:25. Once you feel confident there, move on to 6 miles@6:20-6:25. Maybe a month later you might try 4miles@6:10-6:15 and so on… I would also say make sure to run these in the" comfortably hard" zone. Last year I had a tendency to run these too fast in an effort to bring my LT pace down. All I did was ended up doing a long vo2 max workout rather than a tempo.
Philly- Nice running. I don't know if your still running with your HRM. What is your heart rate when you get down around 7:20-7:30? I agree with you about the downhill training as well.
Jenni- Hey Jenni. Nice run. It will be fun to watch you get back into form this year. One thing about fellow runners is that we all know how much hard work it takes to reach the level of your past pr's. You seem to be a hard working, not scared of a little pain kind of girl and I am sure you will get back to your previous running form in no time.
Angel- Nice running. How's the club. Are there any races that everyone is doing this year.
Hey Daan and Hatulz- Nice to see you guys again.
Joe- Looks like you have been rockin the bike a lot lately. Good work brother!
DJW- Yeah I always run down the hills as well. On the downhills I have been working on leaning forward and pawing back so that there is no friction when I land and less stress on my quads. As far as my 2014 goals. Right now I am really focused on elevation gain, strength and mileage. I am doing easy pace, LT pace and vo2max stuff on hills. I'm just trying to build a big ass cake and I'll put the icing on a little later. For races: I am doing several trail HM's and am trying to make it to the Xterra trail Nationals later this year. I am also trying to venture into the marathon and 50k this year. That's one of the reasons I am trying to focus on building mileage safely right now during the slower part of my year. I try not to worry about pr's too much, but if I do run some flatter stuff I would like to hit 5k=16:20 10k=33:59 HM=1:14:59 Marathon=2:45-2:50 I have also been in the weight room working on all body parts, but focusing mainly on my glutes. I am really trying to avoid any issues with my ITBS this year. Lastly, I am putting much more effort into nutrition this year. Last year I would go way too long without eating and I need to do a better job with that this year. Wow I just kept going and going…anyway there is my plan for the year. What are you planning this year?
Friday- Easy run (trails 625elevation gain) 13 miles@7:25 with hill repeats 5x.2 mile@6:15 (5.1%grade)
Philly/DWJ - +1 on the puppy chow. My wife made it this year and, like everything else that got put in my face this past week, I couldn't stop eating it.
Piwi - Boxing Day is a commonwealth country thing. I believe it originated from Britain as I day off for the servants.
Hatulz - +1 to the yoga. 7:30 for a tempo is pretty slow even by my standards. For someone with your speed it would feel like a recovery run.
Me - Yesterday was a day of weights and core work and no running. This morning I did 5.1mi @8:30 pace. The pace was at easy/recovery but because 4-5cm of loose snow the effort turned out to be much harder than planned. It was hard to get good footing and it felt like running in loose gravel/mud.
A lot of great running has been posted. Well done everyone.
Next Races: Fire Fighters Ten Mile Road Race 2014/05/19
Grandma's Marathon 2014/06/21
Miles with the Giant Half Marathon 2014/09/21
this thread is IMPOSSIBLE to catch up! especially now during the holidays.
Sub 90 HM group on strava: http://www.strava.com/clubs/sub90HM
5k 19:51 19:29 19:19 19:05 - 10k 40:07 40:03 39:55 - HM 1:28:06 1:27:38 - FM 3:30:07 3:21:19 3:13:19
good running everybody!
Me - 4 miles in 35 minutes in about 25 degree weather in West Virginia yesterday. If Ohio has hills, then these were mega-hills or small mountains. 8:45 pace was good for this run. Did another 2.1 miles in 32 minutes with my wife later on that day. Today we drove back and don't think I will get a workout in today, but got 6 in the last 3 days before with two days of running and biking and a double yesterday.
PR's 5k: 18:55 (9/2013) 10k: 39:18 (3/2013) HM: 1:32:23 (10/2013) FM: 3:26:29 (10/2013) Oly Du: 2:04 (7/2013) Half Du: 5:08:40 (8/2014) Iron 226k Duathlon: 11:03:51 (8/2013)
2015 Goals --> Run 2000 miles. Bike 3000 miles. Don't get hurt. Sub 1:30 half marathon.
PK: haha no party here. Awesome job on the long run and mileage for the week.
having to switch the long run to tomorrow because of the rain here. But I was able to get out for a few miles when the rain slacked off some.
7.05 miles @ average pace of 8:14.
Adding some images of the hills yesterday:
This thread is flying.. may we all run as fast as this thread moves.
Dan - I usually pick a pace within my tempo range and start w/about 7km and then add a km every couple weeks until I can do 10 km comfortably at said tempo pace. If the initial pace was on the slow end and too comfortable, then I'll move closer to the fast end the next time while keeping the distance the same. I'll shut it down early or slow down if the pace feels to uncontrolled. Get the pace..then stretch out the duration.
Turfy - Welcome back!
Me - 22K long run in the cold, dark, windy and heavy RAIN. I don't mind running in rain, but today I was not happy. I think it's cause I was mentally expecting a nice long cool dry run. Didn't exactly go down that way. A couple of positives from the run: 1) toward the end brought the pace down for a couple km to about 4:25/km and it was unexpectedly okay 2) Found two good hill options w/in about 3km of me, both ~150m Finished the week w/~68km. Slowly but surely getting back in the groove. Recovery/cut back week ahead.
Got a night time run in of 5 miles at 7:35/mile pace. Good run, nice weather, just dark.
philly - no I sold the kinvaras already. I actually made out, because I scored them on ebay for $59 brand new shipped, ran in them a couple times, and sold them on ebay for $69 shipped, lol. I will have to consider that with runningwarehouse, that's a good deal. I've learned the hard way many times with cold weather that if you're comfy at the beginning of the run, you're overdressed and will regret it fast.
turfy - I like your plan and goals for the coming year. I think you can hit every one of them with the dedication and training you put forth. I would say my goals for this coming year as far as general would be to average about 55 mpw, stay injury free, stay under 145 lbs (that's hard), run as many races as I can in the HM and 5k distance. Right now I have 5 HMs in the plan for 2014, but only registered for one so far. 5ks are always a last minute decision, but I would like to say I'm always ready for one. My time goals for distances won't change too much, in fact my HM goal will stay the same at 1:16:59. My 5k goal, dare I say it...15:59.
RAN - for new years day I'm actually working. It's my niece's bday as well, so I'll go over there and stuff my face with even more food that I shouldn't even look at.
dran - it also irritates me to take one step forward, and 1/2 step back due to slipping on loose snow. Almost like entirely wasted effort.
kiwi - very solid week. I'm glad to see you're feeling 100% for ironman. Goals for 2014??
Joe - those WV hills are killer! I've never run in them, but driven thru them many times.
Got my 'long' run in of 12 miles at 7:26 pace yesterday. Very nice weather wise, quite warm for this time of year, in the high 40s and sunny. Got an 8 miler planned for today. Piwi Kiwi - I'm officially registered for the Arizona HM, Glendale, AZ - 2/16/14. I've got around 7 weeks, so I'm kind of scrambling to come up with a good plan today.
Turfy- I still do most runs. On my 6 miler the other day, my HR was 145-150 throughout mostly (lower in the first half mile or so). Average HR when I put in the 7:2x for mile 6 was 149. It's interesting how I vary day to day. I guess when I have extra rest, I can hit low 7s around 150, and other days when I'm fatigued I can't even go under 8:15 pace at 150bpm. Man, you've got some awesome goals. I'd say "crazy" b/c the times are really fast, but b/c it's you, they def are realistic goals. I agree too, I'm trying to avoid ITBS again this year. I've got a simple routine that includes various types of squats and push ups/planks.
Run- I'll be hanging out with friends that night. I have to work the day of the 31st, but luckily have off new year's day. I'm halfway through a 7 day stretch of work that started on Christmas day. Sucks about the rain, but glad you got some in.
Dran- yeah, I'm still trying to burn off the excess from thanksgiving. Haha. That snow sounds awful, I don't miss that.
Pk- yeah, I don't know if I'll ever get to the point where 10-16 mile runs are not "far." Don't count yourself out, you may surprise yourself with all the extra rest you've had on race day. Great week! my fatigue has caught up some, 50 is still a tough number for me, thank goodness I'm cutting back to 40 next week. might try to break the runs up into doubles too to make them easier on me. I think you can still get to 4k! instead of doing 2x18km, just make it 1x36, end the year strong!
Joe- nice runs and crazy hills! I remember hills like that when I was in Virginia in august. It was the same. Was that 2.1 with the wife also on those hills?
Daan- nice LR, rain makes me grumpy. Glad you found some hills you can start working out on. I'm cutting back next week too.
Djw- yeah, whenever I try new shoes, I get them from runningwarehouse so make sure I like them. Glad you got signed up for a race.
Me- 12 easy yesterday. I took a hillier route for my LR and worked up the hills around 6:30 pace, they ranged from 0.1-0.3mi in length, about 5 total over the last 5 miles. Took the rest of the run easy. Today will do 3-4 with the gf, then another 2-3 easy afterwards (for 6 total). That'll give me just a touch over 50 this week and an average of 50.8mpw for the last 3 weeks. This will be my best 3 week stretch so far, previous bests were 50.79 (haha) and 49.6. Will cut back to 40 next week. I may end up changing my 3 weeks then cutback routine next year to 2 weeks, then cutback. As I aim to hit high 50s and into the mid 60s, i'll need more cutback weeks.
Hi all,
Looks like there were a lot of good runs yesterday - well done!
Joe- that's a killer hill. It reminds me of some of the hills in NH and Vermont.
RAN - nothing exciting planned for New Years. my wife and I are going to a friends house and we will try our best to stay awake until midnight.
Me - good 11 miles on the treadmill this morning. 9mi@8:20 +1.5@7:03 + .5mi wd. Best week since the end of October finishing @ 35mi and a little bit of speed as well. I'll see if I can move closer to 40mi for next week.
Djw/philly/drab: Great long runs.
13.65 miles this morning @ average pace of 8:19.
Ran- Actually New Years eve I will probably be in bed by 10pm and go running New Years day at 6am. I like seeing the drunks and hungover people as it reminds me why I run and where I came from.
Dran- solid week congrats on building up.
Philly- the doubles enabled me to hit 60 mpw last year. You will probably have to use the hold at 3 weeks and cutback or build rule for a while.
Great job on the last 3 weeks.
DJW- ive posted your race. Nice long run.
My goals ? Well if I stay injury free and can be around that 60mpw average I would be happy with just a few secs here and there off my prs. My marathon time could probably move down a bit but I doubt I will ever run another race that was so special so that one is hard to top.
Im definitely not addicted to marathons but Im sure I will run another.
Joe- thanks for the photos. I enjoy seeing where you guys run.
Daan- nice long run. Your rain sounds nastier than mine which wasn't cold.
Finishing a long run fast like that shows you dominated the run. Good job.
Sam- if you post once a day its not really hard to keep up with but I know not everyone has the time.
Monday here I just did an easy 6 miles. Maybe 4 later.
So if I don't decide to do the Brussels half on 5 Oct, I may opt for the Royal Parks Half in London the follow week on 12 Oct. The course map looks much better than the brussel's half in terms of elevation.
Brussels had 8000 runners with 323 under 1:30 and 189 under 1:27.
The Royal Parks Half had about 15000 runners, with about 380 under 1:30 and 200 under 1:27
Both would be good options, but london would likely be an "easier" course. And the weather would likely be colder in London.
piwi - yeah, I know. when I am back to my work routine it will be easier to keep track.
phillypharm: that london half looks juicy. will keep it under my radar.
me: this week was low mileage due to holidays and all, only one perfectly paced 6x1k @ 3:55 on wednesday is worth mentioning. and I set new 5k and 10k PRs this afternoon, pretty cool. looking forward to my next HM/FM and the training before it. super excited.
Wow, this thread moves so fast now, it's hard to keep up.
Turfy - those are nice fast goal, I'm pretty sure you'll get them. The marathon goal is very very soft, with your speed you should be looking at 2:40-2:45. I'm not sure about the races with the group, many of the guys are coming back from injury or taking a break from the marathon. Although many are OTC they run as a team with a different name (there are several teams like that here). I think some of them will run at least the Eugene HM, but we'll get our asses handed over because one of the other teams have a few runners in TRE and on average they are all in the 30s and we are all in our 50s. I know they always run the Scandia 10K, it's one of the fastest races and just about everybody's 10K PR is in that course.
me - kind of made it a cut back week, didn't run any doubles and cut short today's LR.
Mon - SRD
Tue - 9.5 mi with 8x200m in the track
Wed - 6.6 mi
Thu - 8.4 mi
Fri - 10 mi with several hills
Sat - 7 mi
Sun - 7.7 mi including some drills and hill sprints
Total : 49.2 miles
PRs 5K 19:34 Mar2012 – 10K 39:20 Aug2012 - HM 1:23:47 Apr2013 - FM 2:58:21 Jun2013
I haven't yet adjusted to this thread's pace, so I'm just going to congratulate you collectively for some solid running over the holiday season. Can't help singling out Samuel for his PRs. Well done, that's pretty much the ultimate confidence booster heading into a new season!
As for me, this is how week 5 of base building went:
Monday: 6.2 miles easy
Tuesday: stormy weather + no access to a gym = moved forward the SRD on Xmas day
Wednesday: 8.6 miles easy ; first miles were spent deciding which was making me the most uncomfortable, the huge Xmas lunch, or the vast quantities of wine: in the end, it was a tie. Things got better in the second half, which was nice.
Thursday: 6.5 miles; easy, with 2 hill sprints in the first half and with a moderately fast final 2k
Friday: 9.2 miles, including 6 hill sprints
Saturday: SRD
Sunday: 13.7 mile LR. Felt very comfortable throughout, and really enjoyed myself. Not sure about my pace, though, which is too bad, because I can't help but wonder how fast I was going.
Total: 44.2 miles
Started running in September 2012 - Current age 34
HM - 1:29:52 (10/14) ; 10K - 39:xx (12/14) ; 5K -18:36 (11/14-TM)
2015 "in my wildest dreams" goals: HM-1:25:59 ; 10k - 37:59 ; 5k - 17:59
2015 "would make me proud" goals: HM-1:27:59 ; 10k - 38:59 ; 5k - 18:29
yep, signature is updated. I ran a 10k called 'Corrida Pedestre Internacionale de Houilles', near Paris. I am convinced I could have broken 40:00 but got severely boxed in during the first km. ended up negative splitting and the 5k PR is from the second half of the race.
when I ran my 1:28 half I did a 10k 3 weeks out. that 10k was my PR until yesterday. that, plus the big increase in mileage, gives me confidence that 1:28 half PR won't last long either
thanks piwi and martin. looking forward to 2014!
Philly - nice week again. I like the build up / cut back approach. London definitely does look easier.
dran - nice week too. Do you prefer the TM, or is it more weather permitting for outside?
kiwi - nice goals. I definitely think if you hover around high 50s, low 60s your PRs will go down. For me right now that full marathon distance is not appealing. I'll do at least one goal pace at that distance, but probably not in the near future.
Angel - I think you were due for a cutback week, you've been logging some serious miles!
Martin - I wouldn't stress your pace on your long runs, easy runs, and especially recovery runs. They're just simply meant to be easy.
Finished the week at 56 miles with an 8 miler yesterday at 7:28 pace.
DJW - go with no plan and just wing it! Nice long run too.
philly - yes, the 2.1 was hills also, she was proud when she made it to the top. She just started running again within the last week because she's finally healed up enough to run. Nice week for you, go for 50.81 next time so you can keep breaking records.
dran - nice running and good luck with the 40!
angel - nice balanced week.
Me - 1.5 hours biking last night with 5x10 min intervals. Today 3.9 miles on treadmill, most around 7:50-8:20 pace, so pretty easy. Did about 40 minutes of strength after that.
RE: strength exercises --- I did my normal routine today, very little rest time between machines and sets. I did:
a total of 50 leg presses, 125 calf raises (50 normal, 25 with toes out and 50 with toes in) with medium weight.
30 leg extensions with each leg with medium weight
100 adductors
75 abductors
40 lateral pulldowns
30 shoulder presses
60 wrist curls with each wrist
150 declined bench side to sides with a 25 pound weight
60 tibia exercises with each foot
50 of the thing where you lift your legs up and it works your abs.
Good morning everyone.
Just a quick drop in.
djw - most of my runs have been on the Tm lately. I only got outside for runs twice last week. The weather has been horrible and it's only getting worse. -35c this morning and it's expected to last another week. Snow and cold is a bad combo for running.
sam - nice PR in the 5 and 10k
me - 3mi recovery run + weights and core. Feeling pretty good and hope to hit 40 this week.
Dran- Nice plan with the weights and core work. Good easy/recovery run as well.
PK- Nice double. Of course you feel totally refreshed and 100% right before a race that you don't really care about. If this was a goal race you would probably be getting a cold right about now.
Samuel- Well done on the double pr. You are definitely moving in the right direction. That 1:28 is going down!
Martin- Good week from you. I love those relaxing easy runs as well.
Joe- I like those pics…She's working pretty hard up those hills. Good for her. Man, you even do wrist curls.
DJW- Nice 56 for the week. Great goals for the year. They are definitely achievable. That would be great to go 15:59!
Philly-Thanks for the HR data. You have really had some great weeks lately. Yes, the London one looks flat and fast.
Angel- I will revisit my goal on the marathon as my training progresses then. I didn't want to get carried away with my goal there just because I have never done one. Nice cutback week. We will have to meet up at a race again this year.
Sunday- Recovery run 8 miles@8:34 Total 63 miles
Daan- just an update on the headlamp. I used it for the first time on Saturday. I did my LR and for the first 8 miles didn't need it, but it was dark after that so on the last 4 I had it on. Very bright. At first it wasn't uncomfortable, but felt odd, then after maybe a quarter mile it was fine. It's got a bracket that lets it pivot down too so that's nice.
Dran- nice run on the TM and great week. I think 40mpw is a magic number.
Run- nice job on the LR too.
Pk- yeah that's the plan to get the mileage up. I plan on taking between now and june to hit 65 mpw. I've done a few 52-54 mile weeks so I'll be taking it conservatively to increase that high. I still have no urge to do another marathon these next 2 years, maybe in 2016. Yeah, we'll be on holiday for a bit over 2 weeks. I take weekend trips here and there but save all my holiday days for a big trip in the fall every year.
Sam- it's a lottery entry, so just keep that in mind. Lottery opens 25 feb until early march. I think that's the way I'm leaning right now. Nice 1K intervals! Congrats on the PRs! Sucks you missed out on sub 40 b/c of the crowd, but great job finishing really strong.
Angel- wow, I ran more miles than angel!! Woot! Haha. Great running for sure there! You've bounced back very nicely.
Martin- great week! You're doing a great job focusing on the mileage right now but still getting small bits of speed in that will keep the legs familiar with turnover.
Djw- more of the same from you. Easy 8 milers at a decent clip.
Joe- great job by the wife! That hill really was a nuts. Haha, I don't think I can do 0.01 increments, I'd never get to 65mpw. That's quite the strength routine, I'm honestly trying to just make sure I can do 5-10 minutes most days of the week. you're going to be a beast next year!
Turfy- thanks, just trying to hang with the big boys here in mileage somewhat. Nice week! when I hit 60 miles in a week for the first time I'm going to do a hatulz happy dance.
Me- did 6 very easy yesterday. My calves have been sore from fatigue in the morning so I took it easy at around 9:30 pace. It made for a very peaceful run. Afterwards I was sure to do some good stretching and ended up using "the stick" to really work the knots out. This morning the calves were perfectly fine. I need to make sure I continue to work those kinks out. I was dying for my cutback this week prior to this AM, now with the calves feeling good, I don't feel like I need to cutback. Still will though. 50.5 miles last week and so far 197 for the month. Looks like i'll have my 2nd 200 mile month.


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King James Version (KJV) | New International Version (NIV) |
1 Unto thee will I cry , O LORD my rock; be not silent to me: lest, if thou be silent to me, I become like them that go down into the pit. | 1 To you I call, O LORD my Rock; do not turn a deaf ear to me. For if you remain silent, I will be like those who have gone down to the pit. |
2 Hear the voice of my supplications, when I cry unto thee, when I lift up my hands toward thy holy oracle. | 2 Hear my cry for mercy as I call to you for help, as I lift up my hands toward your Most Holy Place. |
3 Draw me not away with the wicked, and with the workers of iniquity, which speak peace to their neighbours, but mischief is in their hearts. | 3 Do not drag me away with the wicked, with those who do evil, who speak cordially with their neighbors but harbor malice in their hearts. |
4 Give them according to their deeds, and according to the wickedness of their endeavours: give them after the work of their hands; render to them their desert. | 4 Repay them for their deeds and for their evil work; repay them for what their hands have done and bring back upon them what they deserve. |
5 Because they regard not the works of the LORD, nor the operation of his hands, he shall destroy them, and not build them up . | 5 Since they show no regard for the works of the LORD and what his hands have done, he will tear them down and never build them up again. |
6 Blessed be the LORD, because he hath heard the voice of my supplications. | 6 Praise be to the LORD, for he has heard my cry for mercy. |
7 The LORD is my strength and my shield; my heart trusted in him, and I am helped : therefore my heart greatly rejoiceth ; and with my song will I praise him. | 7 The LORD is my strength and my shield; my heart trusts in him, and I am helped. My heart leaps for joy and I will give thanks to him in song. |
8 The LORD is their strength, and he is the saving strength of his anointed. | 8 The LORD is the strength of his people, a fortress of salvation for his anointed one. |
9 Save thy people, and bless thine inheritance: feed them also, and lift them up for ever. | 9 Save your people and bless your inheritance; be their shepherd and carry them forever. |
The King James Version is in the public domain. (The King James Bible Version Online) | Scripture quoted by permission. Quotations designated (NIV) are from THE HOLY BIBLE: NEW INTERNATIONAL VERSION®. NIV®. Copyright © 1973, 1978, 1984 by Biblica. All rights reserved worldwide. (New International Version Bible Online) |


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