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Been a crazy weekend, haven't been on here much. I'll try to catch up today. From a glance, looks like it's been pretty quiet on here too.
Csab - congrats on the PR. Nice job. I'll read your report sometime soon.
Kiwi - I would also love to see 12 weeks at 60+ again. I was 11 weeks at 60+ leadin up to NY, but I think I've averaged 50 since. Much better training for you now injury free, looking promising.
Philly - hope you enjoyed your cutback week, sounds like it's miserably hot down there.
Angel - how do you do hills? (like how many repeats, do you jog or walk back down, etc.) I've been thinking about adding hills occasionally to my training.
I only managed an 8 miler last night when it was supposed to be my long run of 12. Such a long weekend at work and with other stuff that came up, I just didn't have it. Ended up with 48 miles for the week.
PRs: 5k - 16:26, HM - 1:17:53
2014 Goals: 5k -15:59, HM - 1:16:59
csab - Nice PR! You are a better man than I am for embracing the 5k. I hate running that race. I always tell myself the key is pushing from 1 to 2, but it's such a chore. The race you ran is very evenly split for a 5k. Like yourself, I don't think running a negative split is the fastest way to run a 5k. Even splits or a slight positive split seems to be the best way to go. Really enjoyed your race report, though.
Jamiegu - I've got a goal at getting better at finding my pace, too. You might be going through one of those spells where your body just doesn't respond. It seems like throughout the training cycle, it's the constant phases of peaks, valleys, and plateaus. I think sometimes fighting through kind of the "blah" runs helps you get to that next peak... even if every workout isn't one you want to write a novel about.
Philly - I think 16 is plenty for the half, too. I'm actually doing the Hanson's Marathon training for this next go around. Interestingly enough, they top out at 16 for the long run for the full. It was kind of appealing to me because they've had a crazy amount of success with their athletes in the past (must be doing something right) and the mileage fits about perfectly for what I'm looking to do (high 40s to low 60s tops...) I did read about that Alana Hadley girl. That's crazy fast! I've got to stop reading about really good high school girl runners. Mary Cain had me feeling down in the dumps enough when I notice all of her times are a good 25% faster than I can ever dream of even though she's 17 and been running for a whole 4-5 years. Good to see distance running in the US on the uptick.
PK - Nothing wrong with 51 mpw average. Over the next few weeks, I'm trying to bump my average up a little and see if I can get into that average range all summer/fall, too. I think 50-60 mpw is the sweet spot for semi-competitive adults who also have to balance work/family/etc. I'd have a real hard time doing any more than that.
DJW - I know the feeling when the long run gets cut short. I've been reading the Hanson Marathon Method this weekend and they keep emphasizing that "something is always better than nothing." Makes sense.
Me - I'll have a full race report up on my blog later (I don't have my splits which are still in my watch), but here's the nitty gritty. I went out reasonably well for what I was thinking I could run (1:35-ish). First few miles were in 7:07/7:02. Hit four mile mark around 28:50. Felt alright but not wonderful. Was 46:45 ish around 6 miles. Started to fade a little bit. Still was okay through 10 and then the wheels fell off a bit. I certainly could've pushed myself a little harder, but knowing I wasn't running a time I wasn't going to be bragging to anyone about, I just kinda did the fat man shuffle the last mile or so. Wound up running 1:40:22 with two stops for tying shoes (stupid shoelaces!) and a 30 second stop to go say hi to my daughter (since, once again, I knew this wasn't a PR-type race).
If this were a few months ago, I'd have been devastated not breaking 1:30, but after the crazy last 6-7 weeks I've been through, I was really excited to be running at what felt like a normal pace and not slogging along feeling like I was dying running a 2-hour half (which is what it would've been if I still would've been on those beta blockers).
I'm guessing I could've ran a touch faster had a I ran the first few miles closer to 7:20s than 7:00, but I don't really regret it because I came into this race newly off my drugs and without a single race all spring, so I was just throwing darts at the wall trying to guess what kind of shape I was in. I was thinking I was in 1:34-1:36 shape when I probably should've been shooting for 1:38-ish. I think I could've ran that had I played my cards a little differently. You live and you learn, though.
The positives to take out of this race:
1) Despite my somewhat hectic last few months of training, I'm 3 minutes ahead of where I finished last year. I didn't really start training really well until August of last year and I wound up running a 1:34 half.
2) I really think I'm a few weeks away from making a jump. Everything I've read says it takes 10 days to actually feel the benefits of workouts. 11 days before the marathon is when I started to wean off of Sotalol and actually started to feel normal again. I'm actually thinking of jumping into a half marathon on June 8th not because I think I will break 1:30, but rather just to see if it's a more accurate depiction of what shape I'm in.
3) I came out of this race feeling super motivated. Again, if this was a few months ago and I would've ran 1:40, I'd have been semi-inconsolable. Having finished, though, I feel like I'm capable of so much more. Now it's time to go back to the drawing board, put in some consistent training, and see what I'm capable of.
BTW - Best story from the marathon weekend. A marathon runner saw everyone making their way towards the starting line at 7 AM. He headed over to the starting line and put on his headphones. Gun went off and he started to run. He actually unknowingly had hopped into the 10k thinking it was the marathon runner. He ran a 44:28 10k and then hopped back in line to run the marathon (which started at 8:15). He was hoping to qualify for Boston and missed it by 5 minutes running a 3:20. How gutted would you feel if you did that?
PRs - 5k: 19:28 10k: 40:07 10 miles: 1:04:52 Half: 1:25:25 Full: 3:08:162015 Goals - BQ / Sub-3RunLoft - my running blog | Ultimate Running Music Mix (Spotify)
jaime - if I had to do the real Mt. Diablo I already know how disheartening it is to go up a hill at less than 5mph while pushing as hard as I can ... I figure it would have been something like that, haha. Hope your running is feeling better this week rather than lousy pace and heavy legs. Maybe it is time for a cutback or easy week?
csab - awesome 5k and congratulations!
Piwi - that was just the mileage I recorded for the week. It is on slowtwitch . com where I log my training. What is your taper plan?
Angel - that's the lowest mileage I think I have ever seen you put down for what you ran in a day no matter how easy the day was.
Brent - that is awesome to see what you were able to take away from the race, how you went about it and just your overall positivity about the race. Great that you are super motivated for the next race whether it be in June or in the fall. Also, that is crazy horrible about the guy with the Boston qualifying dreams. I would have had to laugh at myself for doing that though if it were me.
Me - I did a mile warmup on the treadmill and wound up doing 6x800 @ 3:19, then a cooldown. Total miles just over 5. After that I did some strength training (weightlifting) for about 50 minutes. When I got home I went out on my bike for an hour and went 19 miles. Relaxing now before I do some yard work. Felt good to run again, didn't have any pain in my knee or ankle ... glutes a little tight during 3.5mph walks between intervals, but that's from doing so much cycling miles. Wednesday I will probably do around 10 miles at long run/easy pace.
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.
Csab - read your report on the 5k, and I enjoyed it thouroughly. Very detailed picture of exactly what happened. Your time would be 1st overall in a few 5ks that are around here.
Brent - congrats on the half, and I'm glad you got so much out of it. I think physically and training wise you were on track to smoke 1:30 before all that stuff you went thru. Only a matter of time before that milestone is hit. And that's an epic disaster about the guy trying to BQ. Like Joe, I would have to laugh at myself (and maybe weep some too)
Joe - nice workout. Glad the knee didn't bother you. Wow, intervals, weights, bike ride, then yardwork?? You'll sleep well tonight!
pk- that's some mileage. i just checked back. i'm averaging just under 38 mpw this year (22 mpw last year).
angel- you're slacking, just 4.5miles? yeah, the problem is that it's kind of disorganized and i don't run with them often. as long as they do 8-10 though i'm good since i'll just tack on 2.5 before and 2.5 after.
djw- woah, under 50 miles? it's ok, i think with your fitness, 4 miles short isn't going to make a difference one time. just don't let it happen again.
brent- loved the report. glad you're happy with the race result. def a good showing with everything. i'll have to look into the hansons plan, that's really interesting. lol apparently hadley tweaked her hamstring, which is why she finish in a "disappointing" 2:58. she went through the half at 1:22!! and cain set another record 1500 in 4:04. just got second by 0.02 seconds! manthat's gotta suck for that guy. i'd be so PO'd
joe- nice 800s, i haven't done any in a while. it's just so miserably hot. i'd have to do them around 8pm. that's a really busy day, i'm exhausted reading it!
me- man my LR sucked this AM. it was 78 degrees and 90+% humidity when i started at 8am. I finished at 10am and it was 84 and 70+% humidity still. by far my worst LR this year. it was 1.5 miles shorter than last week and 40 seconds per mile slower. but i gutted it out and got it done. legs are a little achy, so i scheduled a massage for tomorrow. i'm off tomorrow so i plan on doing 6:30 am crossfit and then an 8 mile run in the morning.
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
Brent - I am also glad to hear about your race. I commend you for sticking with it. Most people would have given up after all you've been thru the last couple months. Great job!
Philly - It will be in the 90s here soon, I'll acclimate, but it takes a couple weeks. Your weather reports you've been posting are fierce, wow. After a summer of training in the heat, find a chilly fall HM, you will kill it! I trained all last summer in the heat and ran under 1:30 in September on a cool morning. Not by much though, ha ha..
Angel - You are putting up some big numbers there! You make it sound easy.
csab - A big congrats to you! I really enjoyed your RR.
Me - I've average only about 20mpw for the last 3 weeks. I've been biking more than running. I ended up with a nasty sinus infection after dealing with allergies for a few weeks. Oh how I love Spring! I'm on an anti-biotic now to kill the infection. It's working, and I should be able to jump back in soon. I'm looking forward to it. Some down time helped get my motivation back.
PRs: 5k - 19:56 (2011), 10k - 40:03 (2012), HM - 1:29:50 (2012)
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
Joe Dumas - You are much more well rounded fitness-wise than I am. Biking, lifting, running, and putting on the miles for work. That's awesome. Nice intervals, too.
DJW - Thanks... hope it's only a matter of time before I go sub-1:30. I keep telling myself that even though I should've broken it in 2008 and I've had a lot of setbacks since then, it will be that much sweeter if I ever do.
philly - I don't know how it would be possible for that long run not to suck. 78-84 degrees with high humidity? You did good just to get it in.
PK - Do you have a goal marathon picked out? I'm guessing you've mentioned it, but I probably missed it. Good luck with the 10k tempo.
bbonnell - Good luck getting through this down period. I know all to well how much it sucks to be out of commission when you just want to be back to normal. Hopefully you can get over this quickly and get back at it in no time.
Me - Finally finished my full race report - you can check it out on my blog if you'd like (warning, it's fairly lengthy). I'm already moved into full fledged training mode for my next race. 8 miles after work yesterday and I even woke up before work and ran an easy 5 miles this morning. I've planned out a bunch of training and I'm hoping to average close to 50 mpw. I've already jumped up to 45 last week and hope to be around 46 this week.
In case anyone wants a new challenge, it appears I have decided that no two back to back miles should be ran within 13 seconds of each other. Adds a lot of excitement to your run - will you accidently slip down to 6:45 or clock in a 8:07 on the next mile? I am thinking of making it a betting game.
Today: 11 miles, 7:40 average, 6:40-8:30 range
Philly - yeah I know, I can't let that happen again, lol. How do you run in the heat all the time down there? It was 87 yesterday, making my easy run hard, and 92 today for speed work at the track... and let me tell you...it sucked bad. I need to take a water bottle to the track next time.
Bbonnell - I'll get my allergies sometime here soon, it never fails. For the last 5-6 years I go thru about 2-3 weeks of getting hammered with something specific which I can't pinpoint. Itching watering eyes, sneezing all day, etc. Been lucky so far, but it's coming. Hope you're back to 100% soon.
Kiwi - don't have any goal races planned for the summer at the moment, but I'll jump in a random 5k here and there, maybe even a 10k. My next half may be the Disney one, but that's a long ways away. I'll add you to the list.
Brent - I'll sit down and read your report when I get a chance. Im with you, I may have to do some morning (3:30) runs to battle this heat.
Lfp - sounds like an interesting challenge. Almost like intervals.
As I said before, hot as hell here, to me anyway. I miss winter running, lol. 8 miles @ 7:34 yesterday and 8 miles total today with 7x800m with one lap jog recoveries. 2:42 for the average 800m.
Hello guys, I feel like I finally have earned some speed to post around here
I have a half marathon race on June 30th which I will try to run in under 1:30:00. It will be my first half marathon race, the time I list below as my PR is a time trial.
I have been running some races since 2009 but in the first years I'd run just 2 races a year (usually 10k) but last year I decided to start increasing my weekly mileage. I started with about 12 miles a week and now I'm running about 27 miles a week. The plan at the beginning was to be able to run a full marathon in under 3 hours. From that I researched the web and found out that I needed the following times:
So I have been working to achieve these goals and so far I have only achieved the 5K one, but I hope to achieve the other ones until the end of 2013, so I can try a sub3 hour marathon in the next year.
I increase my mileage at about 7% every 3 weeks, and as soon as I cross 31 miles a week I'll start to increase 7% every 4 weeks. The reason for such big conservativism is that I'm really afraid of injuries and I want to take it slowly.
During the week I was using until now a strategy of running 6 times a week as follows, using percentages of that week planned mileage:
Mon: Rest
Tue: 12%
Wed: 20%
Thu: 12%
Fri: 16%
Sat: 10%
Sun: 30%
However, for the half marathon I will tweak my training just a little bit, since my current long run was only about 9 miles. My plan is over the course of the next weeks run the Long Run as 16km, 17km, 18km, 19km and 20km, one per week until the weekend before the half marathon.
As I increase the long run in 1km per week, I also take 1km from the other runs in that week so that I keep my weekly mileage the same.
My current PRs are:
5K - 18:08 (May2012)
10K - 40:24 (Apr2012)
Marathon - 4:42:59 (Jun2010) (yeah, it's not like it's a PR LOL)
Stats: 6'1 (1,85) 183lb (83kg) ~23% body fat, 32 yo male from Brazil.
This is mostly meant as an introduction, over the course of the next weeks I plan on posting my training plans and learn from you guys,
That's all, have a nice week!
2015 Goals: 2500km (0 Km so far), body weight = 78Kg (down from current 84)
Hey, thank you. The percentage is quite simple, let's suppose I will run 20km in a week:
Tue: 12% of 20KM= 2.4km
Wed: 20% of 20km=4km
Fri: 16% of 20km=3.2km
Sun: 30% of 20km = 6km
So most folks run the daily mileage then add up to get the weekly. I do the other way round LOL, I dunno it seems better to plan in terms of weekly mileage.
Also, I don't do track workouts or speed sessions at all except tempo runs. The shorter days I run very easy (around 5:30min/km) and the longer days I run in average 5min/km (8min/mi).
Also, at the end of my runs there's a hill that's around 700m long so I make sure to take it always at the end of the workout. Hills are awesome and it gives you some extra energy at the end of races.
Bnonnell - Glad you are getting better and have added motivation, at least that's a positive of a forced layout.
Philly - that's ridiculously warm and humid, I'm not sure I would log that many miles in those conditions.
Brent - I'm sure keeping the 50mpw for a while will give you a great boost, I'll check the RR after I put the kids to bed, it's good that is long because I like the detailed accounts.
DJW - wow, blazing fast intervals even in the heat, I'm jealous of the speed, not so much of the weather.
hatulz - welcome!! You have more than enough speed for a sub 1:30. I got to 30mpw in January of past year and was running mid/high 30s all the way to Apr, after that I was able to increase mileage to mid 40s. Being conservative is fine, better to go slow than to be injured. I also didn't do any intervals or such, my faster running was marathon paced runs.
Joe - I'm sure all that cycling will add a lot to aerobic fitness, keep it up. I know that run was a little short, but I was actually tired from that very hard run in the hills, next time I'll run a 20 miler because they feel easier.
me - 10 miles on Monday and 5.1 miles today, weather is all wonky, one day is warm and this morning it was mid 40s and pouring rain. Better that than running in the heat though.
PRs 5K 19:34 Mar2012 – 10K 39:20 Aug2012 - HM 1:23:47 Apr2013 - FM 2:58:21 Jun2013
bb- i hope so. the humidity has been the biggest factor right now. just really killing me. trying to stick it through. i somehow did last summer, but i don't recall it being this humid. sorry about the infection, be sure to take the entire course of antibiotics! glad you're getting re-motivated.
pk- yeah i made my standard run about 8 miles, it's something that i can get in despite the heat most of the time. really fast tempo despite slowing down! still faster than my PR by a large margin.
brent- thanks. i really wanted to bag it at mile 4 lol. nice mileage. looks like you're progressing well. i'd like to stay around 50mpw, but it's getting tough with the heat.
djw- the only reason i can deal with the heat now is that i know it's only getting hotter. by july/august, i could wait until 8pm to run and it'll still be light out, but the temp could easily still be 90-95. running in the 70s won't do me too much good for the summer. and yes, def bring gatorade/water. at least you still had a blazing 800 workout despite the conditions. my speed work has been suffering as of late.
hatulz- welcome! sounds like you've got a solid plan there and a ton of speed. increasing your mileage will def help with the endurance.
angel- yeah i'm actually going to be cutting back a bit on the mileage. you're getting some funky weather, but i'd gladly take it!
me- i think i might need to cut back the miles some. my goal was 45-50, but the last 3 weeks before cutback were, 53.5, 47, 50.5. It was a bit too much of a jump from averaging 35-38 mpw from the beginning of the year through april. need to refocus and shoot for 42-46 for the next month. i can reasonably do that on 5 days, starting to feel a bit of overtraining. better to be cautious. then maybe 45-50 from mid june to july and be sure not to go above 50. Legs are definitely taking longer to recover, so i'm going to listen to them. did crossfit yesterday morning and it's def working leg muscles i haven't worked in a while. will do an easy 6-8 today and tomorrow. will be in san diego this weekend and it'll be 60s!!! so i'll take advantage of the weather and get some nice runs in along the coast.
DJW/PK - I had no intention of being so random, just couldn't find a pace. It was frustrating. Today's 12.5 went better - everything in 7:3x except the two miles with the annoying stoplight.
Hatulz - welcome. I like that you are working your way up the distance races, though your mileage increase sounds extremely conservative. Something to remember is that those race goal times you have are equivalents, not requirements. Some people are better at different races, so don't get too hung up on them. And remember that as you pursue 10k/half times, there is a good chance your 5k time will slow down a bit. Nothing wrong with that, just what happens when you focus on different races. Good luck.
Been a while since I checked in. I'm way far behind on the times here.
brent - Great race and report. I'm glad you took something positive away from the experience.
csab - Great result. I wouldn't expect anything else from you.
PK - You've been putting in fast tempos. I'm not understanding why you would slow it down intentionally however. Perhaps you could shed some light on that for me.
philly - Enjoy the weather while you're here. San Diego truly is America's Finest City. My friend unexpectedly traveled to Texas during half marathon training last year and slogged through the 100 degree heat at night. He hated it.
bbonnell - I knew you would get your swag back sooner than later.
me - Race day is 3 days away. I did get my last tempo in 9 days out on Thursday. 5 miles at pace where I worked my way down from 7:00 to 6:36 w/ 2 miles warm up and cool down. Going to run two more easy 10km runs with a few pick ups to stay sharp and then rest Friday.
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
Angel, phillypharm, lfp1980 - Thanks guys for the kind words.
Hatulz - Welcome! Seems like you are plenty fast according to your recent 5k and 10k PRs. I see that your HM PR is from 2010, you will smash that. If you get your base up to 45+ per week and then have 10-12 weeks of specific HM training, I think you have a very good shot at going sub 90.
Philly - Yes, I just took the last dosage of my Zpac yesterday. It did the trick! I feel pretty much back to normal. Allergy season is almost over for me. I am so happy to be feeling human again.
DJW - You have some late Spring/early Summer allergies? Most people suffer when the trees pollenating here, and that is almost over with, thank goodness. I hope it doesn't get you this year, but the same for me, I never had any problems until a few years ago when I was in my mid 30's. Every year since, I have a month in the Spring where I'm completely miserable no matter what I do, medication wise. I don't plan to run a HM next Spring because it is too risky to do all of the training, then have allergies come on the week before the race, like happened this year.
Brent - PK is right, you are just a baby! ha ha. I enjoyed your RR very much. I expect you to bounce back quickly now. Just be careful and back off if you need to.
Angel - Thanks. I hope to be running regularly again next week. The last month has been very light for me. I think I've managed to stay in decent shape by biking a lot. I hope so anyways LOL
PK - I'm getting excited for your upcoming HM. You have seemed to have gotten your drive back, which is great to see. I went thru a down period recently, before my allergy season, where I lacked motivation. I think you are focused and healthier this time around. Stay healthy and slow down! ha ha. I'm still jealous of the places you get to run, like your upcoming HM course :-)
Me - 6 miles after work at 7:30/mile ave. pace. It was supposed to be easy, but 7:30 is not exactly easy. I still have a problem keeping my easy days truly easy. I guess that will come with time.
kiwi - nice tempo the other day. Glad you've recovered quickly, and had a good run with your son. What's the last week going to be like, just some easy runs, total about 40 miles?
hatulz - welcome to the thread. It sure looks like you have plenty of speed, and the right training to go sub 90. Good luck in your goals.
philly - 60s weather for running sounds fantastic right now, as we're going thru some heat here in the midwest. Hope you get to enjoy it. Good call on a little cutback if your legs are feeling it.
TGS - best of luck!
bbonnell - yeah I think fall HMs are the way to go. And yep, be sure to keep those easy runs easy, that's my golden rule. Then pour your heart and soul into those quality runs.
8 miles @ 7:28 pace last night. Got caught in the hard rain a couple times. Scehduled rest day today with weights and golf league.
Hey hey. So much to catch up on as this forum moves so quick. 23 miles the week of the wedding. So far 21 miles this week on 3 days of running (8 Monday, 7 yesterday, 6 today as my quads were tight). Hopefully hitting around 35 just to get back into a groove after running 23 the last 2 weeks. This marriage thing isn't too bad, though this ring takes a little to get used to, haha. Kind of gets annoying on runs but I shall learn to deal with it.
Great running everyone!
Skippy - Good job keeping up the running through an obviously busy time? Getting in any cross training?
DJW - I used to be in a golf league, but last summer I decided that since I'm never going to have enough time to devote to practice to be more than just a hack golfer, I'm just going to try to stick to running for now.
Hatulz - Welcome aboard. You'll find this group of people super helpful. I probably could drop a couple few, too, but my weekly pizza and daily Mountain Dew is just too good.
Bbonnell - I don't feel like a baby anymore! As I've been going to HS grad parties this weekend, I've been realizing that all these kids were in Kindergarten when I graduated HS (for the record, I turn 32 in a month). Funny how time starts slipping a little bit as you get older, isn't it?
TGS - Good luck on the race! Excited to see if you can knock that PR down and hopefully plow through the sub-90 barrier.
philly - Running wise, you'd probably be jealous of our forecast for the next week. 61-70 between now and next Tuesday. We deserve a little break after that terrible winter we had, though. Your summer and my winter is the polar opposite weather, but it kinda has the same effect on running.
Angel - I didn't realize that you haven't been a high mileage guy not so long ago. Do you have a plan you are following or are you doing kind of your own thing? For the first time in I don't know how long (7-8 years?!?), I'm following an actual plan and not "freestyling" so to speak right now.
PK - Yeah, I certainly did crash a little bit. I know enough about running to know that it was a high probability of happening, though. Now, I'm just trying to build up my cardio base back to where it was so I can move my crash back further and further in the race. If I could get to the point where my "crash" is at mile 14, I'd be really happy I think if you could the training and stay healthy, sub-3 would certainly be on the table for you someday! I've not done any of the real big city marathons here (maybe someday), but my wife and I have talked about possibly running the London Marathon together someday. We were thinking of trying to go over there for our 10th anniversary which would be coming up in 3 years. I've never been to Europe, so I think that'd be fun. Run a marathon (she's never done one!), watch my beloved Arsenal FC, and just hang out in a pub for a few days!
Me - I'm following the Hanson's Marathon Method plan, but I'm kinda transitioning into the first few weeks. This week and next week are pretty similar to the plan and then I'll jump into week 2 (the first week is strangely only a half week) two weeks from now. Anyway, I did a 10-miler in 1:17 (7:43 avg) pace last night. Miles ranged from 7:21-8:13, but they actually were pretty consistent. The 8:13 was a full mile uphill, into the wind, and on a soggy gravel road. Went out slow the first mile, so the rest of the miles were consistently between 7:20-7:45 which I felt really good about. This morning, I actually woke my butt out of bed (second time all week!) and got in an easy 5. Slowly, but surely... making progress back to where I want to be.
tgs- yeah i'll be doing some easier runs saturday and sunday, and then a LR along the coast monday. nice tempo, good luck saturday! that PR should be going down.
hatulz- yeah i think 170 would be a good weight.
PK- yeah crossfit has had me sore all over. hurts even to sit down haha. i need to start planning my weeks ahead of time so i can properly space out crossfit and my speed day and LR. great that you ran with your son again. hope to got some nice bonding time in there.
bb- nice run, it's likely the pent up energy.
djw- yeah, everything is just so sore. i'm hoping in another few weeks, i'll be good to go again and can get quality runs in. rest day sounds good.
skip- way to run through
brent- lol i'm sure skip got crosstraining in. but when you crosstrain everyday, doesn't the running become the crosstraining? and your weather sounds great. really nice LR there, i need one of those runs.
me- crossfit tuesday kicked my butt. so no running. yesterday i did 5 with the LRS that included 4x 0.3 mi hill repeats. legs were really sore/tired and barely got them in at 7 flat. i've done those same hills before at 6:15 pace. gonna give this crossfit experiment through mid june to try to balance it with running. it's def a solid workout, just not sure i can maintain the intensity of it and run. and when it comes down to it, running is the priority.
You know what, the funny thing is that I can resist salty temptations pretty easily. The hard part is to resist dessert. Must resist! Must ReSisT! MUST RESIST!!!
So I had my race this past sunday. 1:35! I had this horrible pain in my stomach the last 4 miles. It was like a throbbing pain with every step I took. I was so bummed I so think I could of hit the 1:30 if I wasn't in pain. I was on pace until those last 4 miles. I even ran the 1st mile at 6 mins....agh frustrating! My next road race isn't until August 17, So I am thinking about doing a memorial day race this weekend to redeem myself. I know I can get it!
Not much time to read all the comments between work, workouts, pool, wife, etc. From what I did read, some good running from everyone ... lilmoe - sounds like you went out like a speed demon! These next few days are probably gonna be sore, but still a great time!
Me - Tuesday was a rest day after my busy day Monday ... didn't have time after work, mother-in-law's retirement party and pool league. Wednesday I did 10 miles at about a 8:20-8:30 pace, it felt really good, before going to the doctor with my wife to find out we are for sure having a boy! Yay! I would have loved a daughter just the same tho. Today I did an easy 3.5 mile run before work. First time I ran outside before the sun came up where it wasn't a race day.
Why did you run your first mile at 6 pace? That's ridiculously fast unless you were trying to go for a 1:20 HM or something close to that. That probably had a lot to do with the last 4 miles.
And you were on pace for a 1:35 finish, just not an even pace for the whole race.
I felt good the first mile. When I finally glanced at my watch it showed 6 mins for that first mile. Then I made myself slow down to 6:52. I pulled back so I was with the 1:30 pace group. And I felt fine until those last four miles. It wasn't a side stitch. It was just a bad pain every step. What makes it even more frustrating is that I wasn't even tired or out of breath. My cardio was fine. The pain was so bad that I felt like walking but I just kept shuffling the rest of the way.
skipp - good to see you're enjoying married life, and getting back into the swing of things with some good mileage.
brent - solid 10 miler there.
hatulz - have you ever tried sugar free instant pudding with whipped cream? That usually satisfies my sweet tooth, and it is pretty low calorie, low carb.
philly - that cross fit seems like it would be tough in combination with the running. I'm the same way with weights, that usually i can fit it all in, but when there's a choice to be made, running comes first. Nice hill repeats.
joe - congrats on the news of a baby boy. I've got 2 girls myself. I sometimes am amazed you get to run at all with your seemingly endless schedule.
lilmoe - it's just so easy to go out fast like that, I'm guilty of it every time too. If your cardio was fine though, it may not have hurt you all that much. Sorry you had a painful finish, but glad you were able to shuffle it in. You'll have a redemption race soon enough.
Kiwi - awesome that you're getting some great weeks in before your redemption day. Regardless of the outcome, I know you're a lot faster than your last. Both our HM PRs are tall tasks to beat, that will likely require a full cycle of 60+ mpw with uninterupted quality runs.
Tempo planned for this afternoon.
Great running everyone keep it up. TGIF!
My week so far: 5 miles, 5 miles, 7.42 miles with 12 hill sprints during run, off, 5.26 miles.
----------------------------------------------------------------------------------------------------------------------PRs - 5k: 18:42, 10k: 39:13, 5m: 31:25, 15k: 1:02:10, Half: 1:28:22, Full: 3:20:35
angel - thanks!
TGS - good luck this weekend!
skippy - eventually the ring won't even bother you ... and every now and then you won't notice it, have a moment of panic, feel your finger and breath a sigh of relief that it is still there.
brent - keep it up and you just may become a morning person. Nice long run!
philly - I hate to say it, but your running will likely suffer a little bit if you do the crossfit more than a day or two a week. Women will probably like how you look a little better though! And you'll be running 30 seconds/mile slower so you may notice them too! I could be wrong though, maybe your body just needs time to adapt to doing both. Or maybe it could be due to the mileage increase, doing crossfit and your body is saying if you don't give me at least a little rest I will make you run slower, lol.
hatulz - dessert is carbing up! If I got a big day coming the next day that warrants an extra cookie and an extra scoop of ice cream ... maybe two of each, haha.
Piwi - Enjoy that taper, I expect to see a lot of posts since you should have an extra 3 hours from running 20 less miles! I foresee the same as you!
DJW - thanks! I can't stand sitting still, so I like to stay busy. After June 9th my schedule will be pretty light though.
Thanks RAN, those hills will pay off ... 12 is tough in one day.
Me - Long bike day, planning a morning run about 6-7 miles tomorrow morning. I don't have another running only race planned until October 20th, but will keep posting my runs. Bike rides are going to get kind of long from here on out until August so I will just say long bike day or cross training, lol. I want to keep my running at a bit of a slower pace than I did before the half though so I can build more endurance.
My wife - had her first 1 hour run yesterday ... since she is preggo it was at an average pace of 12:00/mile. She has been feeling it in her legs lately and keeps taking days off, I talked her into running at an easier pace or fast walking for at least 15 minutes, she did it, and her legs started to feel better! So proud of her ... and not many women at 5 months run at all, let alone for an hour. Doctor encourages any exercise that she has done before and to keep doing as long as there are no odd pains.
philly - In my experience it's difficult to balance out strength training and running. One will take precedent over the other. My body can only handle a certain amount of challenging workouts. That's probably why you don't see many body builder marathon runners. Have a safe trip to SD!
Joe - Congrats on the news!
skippy - Glad you two newlyweds are enjoying the married life.
PK - Thanks for that reality check regarding sub-3. That's a serious mileage increase from where I'm at. It basically requires me to do a 20 mile long run every weekend and run 10 miles daily on the other days. That's about what it will take for me to get to Boston.
lilmoemoe - Pace is something that you will learn with experience. Solid result as it stands however.
djw - Knock that tempo out. It's my favorite workout.
me - Have been taking it easy with extra rest all week. I did one last run 6.25 miles with 5 x 60 second pickups, 2 x 30 seconds and 1 x 40 seconds pick up near the end all around race pace. I feel tuned up and confident now. I just need to eat a good dinner, sleep well, and get a good warmup tomorrow morning. Oh and take it easy on the drinks. I'll have a race report for you all this weekend.
DJW - I actually must be very strict on staying away from sweets. Satisfying my sweet tooth usually entails enough to make 3 people go sick for eating too much sugar LOL
JoeDumas - hehee, I'm the opposite, I save dessert for celebration after the race (if I got a PR, off course). After that 18:08 5K on last weekend I had dessert like 3 times, I couldn't even see sweet stuff in front of me haaha.
hatulz - I have twin girls, age 8. There is an abundance of snack foods around here. I try to stick to fruits, veggies, meats, and good carbs. However, I do love the occasional Pop Tart!
Gold - Best of luck! I didn't realize you were racing this weekend. Looking forward to hearing how you do.
Joe - Good luck with your summer bike training. I find it much more enjoyable to ride in the heat vs. run in the heat. I'll be choosing biking over running when the temps get dangerous here. We've already had some 90 degree days and running was tough.
RAN - That's a good week. I've been running hills about once per week myself.
DJW - Hope your tempo went well. It was very nice here, I bet you had similar weather. It was about 65 and sunny hear. Just a perfect day to run.
PK - You'll run well, I have no doubt. If you ran a 1:25 would you be content?
Me - I fartleked a 10k in 1k splits. I ran the "off" K's at 5:00/K and the "on" K's at 4:10/K. It was actually a pretty tough workout for me. I have ran 25 miles this week in 5 days and feel good. I know I lost some fitness by only running 20mpw + biking for the last 3 weeks, but that's OK, I don't have any immediate races planned. I may jump into a 5k mid June just for "fun". I hate 5ks, but I'd like to run a smart 5k, even if I don't PR. But I feel a PR should come pretty easily if I run a smart race. I always go out way too fast and crash hard :-)
Joe - most women aren't in any shape to run at 5 months, good for her!
TGS - looking forward to the RR.
bbonnell - yeah the weather was good for running here, a bit chilly, but sunny and the wind was calm. That's the unpredictable weather around here, just a few days ago it was in the upper 80s and lower 90s, and the last couple days have been in the 40s. (which I much prefer for running). I agree, with some smart pacing, you could destroy your 5k PR.
Kiwi - awesome week, should be 60+ easily. Killer long run too.
My tempo went well, 2 miles warm up, 4 miles @ 5:50 average, 2 miles cool down. Although I "cheated" a bit, as I kicked in the last 1/4 mile or so pretty hard in an attempt to be sub 5:50. I know that's not the point of a tempo though. It was my fastest genuine tempo pace yet. Hopefully still keep improving on it.


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College of Earth, Ocean, & Environment
Our research often requires collaborative and multidisciplinary approaches to solve complex problems in areas that span earth, ocean, and environmental topics.
Researchers at CEOE study ecosystem changes as well as societal impacts on the environment.
Environmental technology topics explored by CEOE researchers include land-based and underwater monitoring networks and underwater acoustics/digital signal processing.
CEOE has research initiatives aimed at coastal and offshore wind, marine biofuels, and electric vehicles.
Our researchers tackle complex environmental challenges by applying the latest technological advances to ocean, earth, and atmospheric research and education. Marking a new age of environmental research, we are using high-tech satellite images, surface and underwater sensors, and complex computer models to help enhance climate predictions, identify and mitigate pollution, improve resource management, and make marine transportation safer and more efficient. Our scientists and policy specialists also are using innovative tools to better understand our valuable biological resources, investigate their populations, life histories and habitats, and determine the different natural and human factors affecting their survival.
Follow us with our interactive Worldwide Research Map or learn more about our research centers.
Overview of sulfur metabolism research in Hanson lab
Understanding how ocean mesoscale and submesoscale processes influence the transport and mixing in the ocean
Measuring how small ocean features influence the transport and dispersion of material at the ocean surface
Knowledge gained from this study will allow stakeholders responsible for the Assateague Island National Seashore to better manage resources to protect these environments.
Members of the RDL traveled to Palau, a small island country about 2,000 miles south of Japan, to conduct oceanographic research and assist in the search for downed American aircraft from World War II
Investigating the impact of local physical processes on Adélie penguin foraging ecology in Antarctica
College of Earth, Ocean, and Environment • 111 Robinson Hall • Newark, DE 19716 • USA Phone: 302-831-2841 • E-mail: email@example.com
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subset: commoncrawl


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The benefits of renting with the comforts of home
Newburgh Residential Rentals has 77 units that offer several distinct styles of spacious, three bedroom units with ample storage and 1.5-2.5 car garages. Located conveniently 10 minutes east of Evansville, Newburgh is known for having one of the best school systems in Indiana. Newburgh Rentals provide a neighborhood setting that apartment living can not match.
We have lived and built rental homes in Newburgh since 1979. Some renters have been with us long as 17 years! The Newburgh community and features of our homes make our rentals a great place to raise a family. We offer several different styles of homes that fit every need, find out more in our Styles of Residences page. Explore our site and learn all about the many great features of our spacious homes.
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The State-Federal Partnership
Vice President Biden was the featured speaker at the opening session of annual meeting of the National Governors Association (NGA). He… read more
Vice President Biden was the featured speaker at the opening session of annual meeting of the National Governors Association (NGA). He talked about state-federal partnerships in job creation and investments and said the U.S. was still the first choice for foreign direct investments. close
*The transcript for this program was compiled from uncorrected Closed Captioning.
People in this video
- Steven L. Beshear Governor Kentucky
- Joseph "Joe" R. Biden Jr. U.S. Vice President [D] United States
- Mary Fallin Chair National Governors Association
- John W. Hickenlooper Governor Colorado
- Brian E. Sandoval Governor Nevada
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DOMINIC BARTON: Historically, robots have been used primarily for assembly-line manufacturing, or other tasks that involve routine, repetitive actions. Read More »
Jun 2, 2014
DOMINIC BARTON: Historically, robots have been used primarily for assembly-line manufacturing, or other tasks that involve routine, repetitive actions. Read More »
TIM PAWLENTY: American manufacturing is the global gold standard. Read More »
MICHAEL WOLF: The mission and focus of HR departments needs to reflect that innovation happens in teams, not departments or divisions. Read More »
ROSABETH MOSS KANTER: At the top of every CEO's worry list is not knowing exactly what to worry about. Read More »
ROBERT HOWELL: In the very turbulent economic, highly competitive, and globally threatening business environment by which virtually every CEO is confronted, it is absolutely essential that the firm's strategic direction is front and center. Read More »
TIM PAWLENTY: The CEO of 2014 isn't the CEO of 1914. Read More »
What could business do to improve the business climate in the U.S.?
WAYNE MEKJIAN: Put simply, we need to innovate more. Read More »
What will be the biggest challenge to capitalism in the next two decades—and what should be done about it?
JAY HOOLEY: Macroeconomic and demographic, technological trends are obviously the biggest challenge facing capitalism, but we see these trends as opportunities. Read More »
What one question would you want to pose to leading chief executive officers?
JAY HOOLEY: One thing that comes up again and again when I speak to other CEOs is innovation. Read More »
Do you think companies spend too much time searching for groundbreaking innovations at the expense of incremental advances?
ROBERT HOWELL: Whether a company focuses on breakthrough innovations or incremental advances should be a function of the industry/company's product(s) lifecycle. Read More »
Content engaging our readers now, with additional prominence accorded if the story is rapidly gaining attention. Our WSJ algorithm comprises 30% page views, 20% Facebook, 20% Twitter, 20% email shares and 10% comments.


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The Very Best of the #SashaGreyReadsToKids Hashtag
On November 11, 2011, former adult film star Sasha Grey went to Emerson Elementary School to read to a first grade class of children. She called the kids "the sweetest", when talking about her volunteer work for Read Across America. Twitter, naturally, proceeded to take children's books titles and make them sound like adult film titles. These are the "best"/worst ones.
Check out more lists like
Check out more lists like
The List
Rank Name
- 7
The Little Engine That Could
- 8
The Lorax
- 9
James and the Giant Peach
- 10
The Hunchback of Notre Dame
- 11
Alexander and the Terrible, Horrible, No Good, Very Bad Day
- 12
The Lion, the Witch and the Wardrobe
got a blog or website?


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Competitive Supplier Calculator
This three part tool can show you how your NSTAR bill will differ if you choose to sign an agreement with a Competitive Power Supplier. It will also show how your past electric use may be recalculated on your NSTAR bill.
Please note, NSTAR's Basic Service rates are currently only available through June 30, 2015. Your contract with a Supplier might be longer in duration. New Basic Service rates, which take affect July 1, will be made available in late June.
To use this calculator, please have your latest NSTAR bill and a copy of a Competitive Power Supplier's offer handy.


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Get 10 free worksheets per month plus activities, articles and science projects.
The Oaks School is a wonderful community. The parents are exceptionally devoted to their school and many events and happenings occur due to their volunteer efforts. The children are impressive: polite, self-confident and outgoing. The extra curricular teachers (music, art and PE) are especially talented, dedicated, excellent teachers. Along with the specialist teachers, the teachers in grades 3 - 6 are exceptional. The head of school last year was tops!


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This morning, Verizon announced it was launching a brand-new mobile security app for Android. It's called Verizon Mobile Security. Catchy, right?
Fact aside that like most mobile security apps the "malware and virus protection" feature is basically worthless unless you're visiting Chinese / Russian warez sites on a regular basis, this app does bring one thing of value to the table: remote track and wipe (for $2 extra a month, $1 a month if you have a Verizon Equipment Protection plan). Which, it's fair to note, Avast will give you for free, with an app that does other useful stuff.
And that doesn't look like this:
But, if you're an unwitting Verizon subscriber, there's a good chance you might be interested in this, if only because Verizon puts it out.
Read More


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A Silent Film Concert Tickets |
A Silent Film tickets will rock your world, and we've got the seats you are looking for. If you missed the presale, you can find cheap A Silent Film as well as front row A Silent Film concert tickets for many events. The 2015 A Silent Film tour is entertaining audiences all over, and this is a show you don't want to miss. Get your A Silent Film concert tickets right here for just about any stop. Find all the A Silent Film tour stops right here and get to a concert you won't forget! And remember, it's more than a ticket, its A Silent Film in concert! |
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Greg Muender is the cofounder of Whttl, which lets you shop and compare peer-to-peer marketplaces and services. In a previous role, he founded TicketKick (exit via acquisition 2012). He's a startup enthusiast and has mentored at Stanford University.
Greg is enthralled by the startup culture and is obsessed with the notion of bringing a back-of-the-napkin idea to reality.
Outside of business, Greg is an aspiring race car driver and has competed on television in production cars, GT cars, and Formula Mazda & Dodge. Recenlty, he was a contestent on NBC's Octane Academy: http://bit.ly/1dkyiDM
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"Something that makes a design distinctly Lowcountry is the use of piazzas or porches," says architect Chris Rose. "These take advantage of our mild seasons to enjoy the view or garden and shade the home from the sun."
One distinctive Lowcountry design move that never goes out of style is a raised first floor. "The first floors were raised off the ground to keep out the floodwaters and to allow breezes to circulate under the house," explains Frederick.
"They were one room wide to maximize the flow of air and to increase the amount of light to cut down on mold and mildew," says Frederick.
Other distinctive Lowcountry architectural styles include the Charleston- style house with the narrow end facing the street and the porch on the south, and the Beaufort-style T-shaped house: one room thick, with a porch wrapping three sides.
Other distinctive Lowcountry architectural styles include the Charleston- style house with the narrow end facing the street and the porch on the south, and the Beaufort-style T-shaped house: one room thick, with a porch wrapping three sides.
Frederick has looked to the past to inspire green design today. "Since people are now more interested in sustainable design, we are turning to the lessons learned from the vernacular traditions. A few years ago we started exploring other Southern vernacular forms, especially the dogtrot, which is two masses with an open breezeway in between," she says.
The room above occupies the breezeway of a dogtrot house. Frederick finds that "dogtrot" is one of the most popular search terms that leads potential clients to the firm's website.
The room above occupies the breezeway of a dogtrot house. Frederick finds that "dogtrot" is one of the most popular search terms that leads potential clients to the firm's website.
Lowcountry style is in the smaller details. "There are so many things that make a home distinctly Charleston, but the shutters are what does it on this home," says interior designer Alix Bragg. "The old-school style of the louvered shutters (painted Charleston green) is a staple in the Lowcountry. Of course, the palm trees and metal roof give it away too!"
See the rest of this home
See the rest of this home
Tom Krowka of Walsh Krowka and Associates makes note of another distinctive Lowcountry porch detail: "Big porches and overhangs shield windows and/or living areas from the harsh sun."
A lot of the architecture responds to sinking cool air and rising hot air. "Tall ceilings and spaces allow for air circulation and keep the warmest air farthest away from people at the floor level," says Krowka. "Many old homes had double-hung windows — the intent was to open the bottom and top partway. Cool air comes in at the bottom; warm air goes out the top."
"A misconception is that Lowcountry design is all the same," says Courtney Windham of Wayne Windham Architects. "There are many variations of Lowcountry architecture — formal, relaxed, farmhouse style, Barbados/tropical, contemporary and more."
No matter what the style, South Carolina Lowcountry design has a strong connection to the outdoors and ample outdoor living spaces, says Windham.
"Porches are getting bigger and wider to expand outdoor living. Roll-down screens and mosquito misting systems are also being incorporated to make these spaces [more] flexible/enjoyable," she says.
How to banish the bugs from your porch
How to banish the bugs from your porch
Cooter Ramsey of Allison Ramsey Architects concurs. "Even during the holidays, grillin' and chillin' is a common occurrence in the Lowcountry. Our outdoor spaces are a must for the quality of life we like to live in the South, so a good house in the Lowcountry has the ability to move outside at every chance."
"Sometimes we want our rooms to feel like the outside so much, we will fill in a porch to accomplish it," says Ramsey. "This is a picture of a great keeping room that is off a kitchen. The windows and ceiling are treated much like those on a converted porch."
"This also works well on the outside of the house, giving it an appearance that the house has evolved over time," explains Ramsey. "It's a great trick to use to break down the mass of a house and to make it fit better on its site."
Architect Bill Huey looks to the past and the future when designing for the Lowcountry today. "A current trend, and hopefully the new norm, is to marry the traditional Southern details that have historically been built using wood with more modern materials. An example of this would be the use of HardieShingle, HardieBoard and HardieTrim (pictured on the house), because its life span is much longer than traditional materials when exposed to the harsh, salty air of the South Carolina Lowcountry."
Most of double-stacked porches include a distinctive detail you'll have to look up to see. "Another traditional Lowcountry detail is the haint blue ceiling, which has a rich history here and is still found on the majority of porches," says Jeff Thomas of WaterMark Coastal Homes.
"We are also seeing a trend of more contemporary twists on the traditional Lowcountry home, where clean, simple lines replace the more traditional details," says Thomas. "They still have the classic Lowcountry features of deep porches and overhangs, but they've been stripped to their more fundamental elements. I think most people think modern and Lowcountry don't necessarily go together, but we are definitely starting to see otherwise."
Here is an example of a contemporary take on the Lowcountry tradition. "It still has the double porch and deep overhangs, but twists the traditional details. The arches on the second-floor porch are a reference back to the arches often found on historical homes throughout Charleston and the Lowcountry," says Thomas.
Taking a closer look inside, interior designers let us know what makes a room distinctly Lowcountry and also let us know about the latest trends. "I enjoy the interplay of traditional, often formal antiques used in casual, even beachy rooms," says interior designer Sandra Ericksen. "You often see Chippendale pieces that are whitewashed or worn and still functioning beautifully alongside slipcovered upholstery."
"Style is so important in the South," says Ericksen, "and having your home function in the most formal and casual circumstances is a necessity. We throw parties regularly! By using formal pieces alongside furnishings that aren't as precious, you make your home more versatile."
A misconception about design in the Lowcountry is that it is stuffy and traditional. "The Lowcountry as we know it in Charleston, South Carolina, is exciting and moving forward while respecting the past," says Luff. "We aren't afraid to throw in some midcentury pieces or a modern coffee table."
"A trend, along with the rest of the country, is the idea of repurposing, whether it is repurposing old barn wood to become a table or recovering your grandmother's wingback in a wild fabric to update the style," Luff says.
Luff describes several types of homes found in the Lowcountry. "Barefoot beach houses are found on Sullivan's Island and Folly Beach, and hark back to the glory days where life was slower. Often one-story with a large front porch, these homes are the epitome of a Lowcountry summer retreat. With simpler furnishings, relaxed finishes and maybe even a whitewashed floor, your blood pressure drops as soon as you kick your shoes off at the door."
"With the abundance of surrounding islands (Johns Island, Wadmalaw and down into the Ace Basin), the Lowcountry is equally characterized by marsh homes and country homes. These homes nestle into the surrounding live oak trees and cooperate with their surroundings in color and feel," says Luff. "The interior colors are pulled from nature with soft neutrals, greens, blues and grays. Often there are custom-made case goods from reclaimed wood. These homes tend to focus on the idea of filling the house with family and friends — comfort and a quiet sophistication."
"The coastal home is the most trend-oriented yet classic type of home. Charleston and the Lowcountry owned the idea of the coastal home before the magazines took the trend nationwide," Luff says. She includes elements of this look as "all-white living rooms, turquoise and blue, driftwood and blown glass lamps."


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Nemo of Sweden is a fully featured vehicle of adventure and exploration
Built from start as a sturdy semi long keeled true off-shore sailboat Nemo have a lot of the designs for an easy life at sea. Rudder hanging on the aft, uncomplicated tiller steering, selfsteering, protected propeller, flat deck for easy movement, high rails and a rig that is made for bad weather. For a short hand crew there is good chances for an pleasant journey over vast oceans. Water and diesel-tanks are large enough, great galley and good sea bunks. Tool-shop in the front for all those gear needed for being out for years. Maintainable. Fully loaded with all you need. For going anywhere. Why not return to Antarctica or the beautiful beaches in Brazil?
This little ship is now up for sale!
Nemo is moored in the nice little town of Juan Lacaze in Uruguay, South America. Possible to stay on the best and cheapest parking in SA. Or move to the nice dock and then start exploring the Rio de la Plata. It´s way more boats here than you can image! Tigre in Argentina (6hrs) have 32 sailboat marinas alone... And with the peso declining your money is worth a lot more.


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Game drops June 18, but you can pre-order it on iTunes now; see the full tracklist below.
Kelly Rowland — Talk a Good Game
1. "Freak"
2. "Kisses Down Low"
3. "Gone" [feat. Wiz Khalifa]
4. "Talk a Good Game" [feat. Kevin Cossom]
5. "Down On Love"
6. "Dirty Laundry"
7. "You Changed" [feat. Beyoncé & Michelle]
8. "I Remember"
9. "Red Wine"
10. "This Is Love"
11. "Street Life" [feat. Pusha T]
12. "Stand in Front of Me"
Deluxe Edition
13. "Sky Walker" [feat. The-Dream]
14. "Put Your Name On It"
15. "#1″
Are you excited to talk a good game with K-Row? Let us know below, or by hitting us up on Facebook and Twitter.


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Totally mediocre cleanser. Doesn't really foam alot, and does nothing special. I don't get it's cult following.....
I've used this, on and off (but more on) for the last 10 years. I keep coming back to it from other cleansers. I don't know what's in it, because, unlike other companies who tell you the exciting stuff that makes their product work, Philosophy insists on putting that pseudo-spiritual gobbledygook on their packages, and I'm not a cosmetic chemist, so I can't read the ingredient list. I do know that it cleans my skin well without making it tight or red, takes off makeup without stinging my eyes, and has a pleasant smell. Over the years, I've managed to break the caps on the smaller size bottles by dropping them. I currently decant from a 32 oz pump size into a (yes, broken) 2 oz travel size. I would pay more to get plain packaging with a cap that didn't break. (I know, I know -- put it in a plain bottle of my own. But I like labels.)
I don't know if it really deserves a 4 or not. I don't wear anything long lasting or hard to remove, so I don't know it's true cleansing power. I never saw any positive or negative effects to my skin either. The ingredient list is pretty good (it looks like an even mix of chemicals and plant extracts throughout the list) and I love the liquidity consistency. The smell isn't what I expected for something with a lot of extracts, but it didn't bother me anyways (most things are neutral to me and then I get used to them over time). Hopefully I can get it in the huge 32oz size - that will probably be the deciding factor if I get it again along with the consistency.
Got this in a small bottle together with the entire series of face produdcts as a gift. Purity is a really nice cleanser which gently cleanses your face and leaves no feeling of tightness. You feel fresh afterwards. I used up the entire bottle of it although I never bought it again mainly because they were not available where I live and they were other brands I could use that were readily available. I have moved several times since then. Now I have found another cleanser which works great for me. So one day when nothing works out I'd go back to this cleanser again. :)
More reviews by music_lover888
Bought this on a spur of the moment -- at first, there was an overwhelming herbal scent, which i haven't decided if I like or not, but cleanses makeup off pretty decently. I just got this a few days ago, so will have to see how it works out.
I always, always, always come back to my purity. I have tried so many cleansers, like most of you out there, but this is the only one my skin loves! I have combo/dry skin and I use tretinoin gel, and I have been looking for a cleanser to clean but not strip my skin. This is the only one I have found that fits the bill in every respect. I took one lippie off because it's pricey imo for a cleanser and since I don't have a Sephora where I live I always have to order it online. Not so bad though considering you can get a 32oz, size from QVC for around $30.
I keep coming back to this cleanser no matter what I try. It gets all my makeup off, doesn't strip my skin, and just feels and smells so nice when I use it. I have somewhat oily skin that tends to get oilier with wierd dry patches if I use a "oily skin" cleanser and this seems to provide the right balance for me. It may seem kind of expensive but it lasts so much longer than other cleansers I've used so it's worth the purchase price to me.
I so wanted to like this cleaner. It does clean very well, and the fragrance free smell doesn't bother me at all, I kind of like it. Anyway, after just one use, little white heads started to appear within the hour, to make sure this cleanser indeed was the culprit, I tried it again the next evening, and same thing happened. So back to Sephora it went :(
I got this in a kit. It's a nice cleanser, but I don't find it to be very different from Cetaphil, which is my normal cleanser. For the price, I wouldn't purchase it by itself.
I love this cleanser!! I bought this after my terrible experience with Noxcema Cleansing Cream when I broke out horribly, and the spots wouldn't go away. This helped me dry out the acne breakout, and my skin is getting smoother every day. It's also a great make-up remover! I thought the SA was exaggerating when she told me to wash twice if I am wearing make-up. Well, it even removed my mascara!
All in all, this cleanser gets 5 lippies from me! I'll definitely buy again.
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Young's Literal Translation (YLT) | New International Version (NIV) |
16 In My sending the evil arrows of famine among them, That have been for destruction, That I send to destroy you, And famine I am adding upon you, And I have broken to you the staff of bread. | 16 When I shoot at you with my deadly and destructive arrows of famine, I will shoot to destroy you. I will bring more and more famine upon you and cut off your supply of food. |
Young's Literal Translation is in the public domain. (Young's Literal Translation - The 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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Cent Michigan 71
E Michigan 72
Coverage: ESPN3
1:00 PM ET, March 10, 2012
Quicken Loans Arena, Cleveland, Ohio
Eastern Michigan's Paige Redditt lays in last-second winner for title
CLEVELAND -- Paige Redditt caught the ball, spun and her world stopped. Suddenly, an entire season, her four-year career, Eastern Michigan's hopes -- everything -- were in the senior forward's left hand.
Completing a move she worked on perfecting every day in practice, Redditt, a right-hander, dropped a soft lefty layup with 1.5 seconds remaining to give the Eagles a 72-71 win over Central Michigan in the Mid-American Conference tournament championship on Saturday and a spot in the NCAA field."It think I jumped before it went in," Redditt said, recalling her game-winner. "It was surreal. You can't imagine the feeling that I had in that moment."After Central Michigan's Jessica Green missed the front end of a 1-and-1 -- her only free throw attempt of the game -- with 9.8 seconds left, Natachia Watkins rushed the ball up the floor and passed to Redditt, who was wide open as she streaked toward the basket."I was yelling her name," Redditt said of Watkins, who scored 25 points. "I'm glad she got it to me."Catching the ball on the lower right block, Redditt then spun on Central Michigan's Taylor Johnson and dropped in a shot she'll replay countless times the rest of her life.The young Chippewas (20-15), who had upset top-seeded and two-time defending champion Bowling Green in the semifinals, didn't have enough time to get off a final shot and Eastern Michigan's players poured on to the floor to tackle Redditt and set off a wild celebration at center court.It was a sweet finale for the second-seeded Eagles (23-8), who had lost to Bowling Green in last year's final."What a beautiful ending, what a beautiful finish," EMU coach AnnMarie Gilbert said. "This was our moment."League MVP Tavelyn James scored 23 and was chosen the tourney's most outstanding player. Redditt added 18 points and Desyree Thomas had 10 assists. Redditt, James, Watkins and Thomas each played all 40 minutes and combined for 66 of EMU's 72 points.Johnson scored 20 and freshman Crystal Bradford 16 for Central Michigan, which was playing its fourth game in four days."We had it," Johnson said, unable to hold back her tears afterward. "It still doesn't feel real."There were 19 leads changes in a game where every time Eastern Michigan seemed to take control, Central Michigan fought back.After James dropped two free throws following a questionable call with 35.4 seconds left to give EMU a 70-69 lead, Redditt came to the bench with a message for her coach."She said, 'We got this,' " Gilbert said.But Bradford's runner in the lane put the Chippewas back in front, and EMU turned it over when James was called for traveling in front of WMU's bench, which erupted at their good fortune and were just seconds away from the school's first trip to the NCAAs since 1984.Watkins then fouled Green, whose free throw was short. Watkins snatched the rebound, turned and darted up court, seeing Redditt on the right side and delivering her pass as she crossed midcourt. Redditt took it from there, making the shot to insure she'll wear green and white for one more game."I never felt like we were going to lose," Redditt said.When the Chippewas fell behind by 10 points early in the second half, CMU coach Sue Guevara called a timeout and spent the majority of the short break ripping into her players, particularly Johnson."They're going right at you!" Guevara screamed at her sophomore forward.The Chippewas responded, going on a 7-0 run and eventually taking a 58-57 lead when Bradford fired a long pass to Green for a layup with 9:29 left.Guevara never doubted her team's resolve despite being tired, on an unfamiliar stage or attempting 18 less free throws than Eastern Michigan."My team left their blood, their guts and their hearts on the floor," she said. "We'll be back."In the end, Eastern Michigan had a little bit more and the Eagles were determined to leave Cleveland carrying a championship trophy.Last year, they stood and watched as Bowling Green celebrated a title in front of them.Once was enough."It feels bad to have another team take a trophy from you," James said. "This year we earned it."Copyright by STATS LLC and The Associated Press
Team Stat Comparison
Points | 71 | 72 |
FG Made-Attempted | 29-57 (.509) | 26-53 (.491) |
3P Made-Attempted | 8-22 (.364) | 1-10 (.100) |
FT Made-Attempted | 5-7 (.714) | 19-25 (.760) |
Fouls (Tech/Flagrant) | 14 (0/0) | 10 (0/0) |
Largest Lead | 2 | 10 |
Game Leaders
Points | ||
Rebounds | ||
Assists | ||
Steals | ||
Blocks |
2011-12 Season
Next 5 Games
03/15 @ILST 8:05pm 11/09 @BRAD 12:00pm 11/11 @NW 4:00pm 11/17 @GB 3:00pm 11/23 SDASU 7:00pm |
03/17 @SCAR 11:05am 11/11 NE 12:00pm 11/15 MSU 7:00pm 11/18 DET 2:00pm 11/23 BU 7:00pm |
Complete Schedule: Central Michigan | Eastern Michigan |
MAC W Conference Standings
Eastern Michigan | 13-3 | 23-8 |
Toledo | 13-3 | 21-9 |
Central Michigan | 8-8 | 20-15 |
Northern Illinois | 6-10 | 14-17 |
Ball State | 4-12 | 9-21 |
Western Michigan | 5-11 | 8-22 |
View expanded standings |


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Date: 1893
Description: Stereoview over rooftops of the Ferris wheel at the Chicago World's Fair.
Description: Stereoview through a Ferris wheel at the Chicago World's Fair. The sensation of the 1893 World's Columbian Exposition in Chicago was the Ferris wheel, the...
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Description: Menu card for the wedding dinner of Jacob Black and Belle Mandelbaum at the Palmer House, with blind embossed type for "Menu," an embossed silver bell and...
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Description: Handbill issued by E.B. McCagg, President of the N.W. Sanitary Commission, urging citizens to plant potatoes and onions to be divided, and to put up dried...
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Description: Bird's-eye view of the Chicago fire of October 8, 1871. The hand-colored lithograph was published by Currier and Ives.
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I was looking at allium heads now that they are dried uo and noticed that some of them have what appear to be seeds where the little pod used to be. Can anyone tell me if you can plant them and produce more allium? I would like some info on this please. If you can plant them when and how?
Thanks Kathy |
Follow-Up Postings:
Hi Kathy! Ive been wondering the same thing, as I snagged a few of those seeds, but am sad to report this But Im sowing them anyway just for the kicks....I mean fun...I mean Frustration of it all. :) |
i just said the heck with it n cut mine off [i have jades eyes not globe master], i dug up the bulb n took bulblets off n potted them up in the greenhouse. oops just read i shoulda did this in fall lol o-well |
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Canon EF 24mm f/2.8 IS USM Lens
Portland Head Light, Portland, ME
Portland Head Light, Portland, ME
The Portland Head Lighthouse is an iconic and heavily photographed subject. For good reason of course. It is beautiful, the scenery around it is beautiful - and it is very accessible.
I had a stop-over in South Portland, ME planned on a recent trip to the northern-most section of the Maine North Woods. While there are many great coast scenes to shoot in the South Portland and Cape Elizabeth areas, I had only one late evening and early morning available - and chose to point my lenses at the Portland Head Light.
Arriving too late to catch the sun on the lighthouse, I was fortunate to have a thunderstorm being lit by the setting sun in the background. Two Canon EOS 5D Mark III-mounted Canon EF 24mm f/2.8 IS USM Lens exposures merged in Photoshop provided the above image.
I was not nearly as fortunate the next morning as the apparently-wildly-popular "Beach to Beacon 10k" run was coincidentally scheduled (note made to self). I opted to avoid battling the road closures, lack of parking, huge crowds and thousands of competitors.
My time in Maine did give me chance to use the Canon EF 24mm f/2.8 IS USM Lens with high frequency, and along with shooting locally, I have developed a very positive opinion of it.
Gear Used
Canon EOS 5D Mark III
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24mm f/16.0 2s ISO 100 5760 x 3840px
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Baladeo Laguiole Pocket Knife
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The Laguiole Pocket Knife from Baladeo is hand crafted, making it a durable and dependable knife. Made with Buffalo Horn, the knife's handle can feature some brown or white stripes.
- CampSaver.com
Baladeo Laguiole Pocket Knife
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Thomas Frank Carr
ESPN Radio 1450 Draft Analyst
Sr. WR Oregon
Height: 5'11" Weight: 206 Arm length: 31 ¼" 40 yard Dash: 4.51
Broad Jump: 116 in 3 Cone: DNP Vertical jump: 35.5 20 yard Shuttle: DNP
· Smooth runner with great athleticism
· Good COD
· Natural athlete, loose hips and good body control
· Sinks hips and cuts well at the top of his break
· Good hands, a natural catcher
· Can create after the catch
· Willing to go over the middle and take a shot
· Good blocker, determined
· Doesn't have elite size to make up for lack of speed
· Doesn't have explosiveness to game
· Lacks ideal strength
· Doesn't run a full route tree
· Route running needs refinement
· Sometimes body catches
· Not great leaping ability
Huff is an intriguing NFL prospect with tons of natural athleticism. He look fluid out on the field and can make plays for his team. He needs time to develop due to a lack of exposure to multiple routes and NFL concepts at Oregon. Not a leaper, or anyone who can play in the vertical passing game. Could develop into a very good slot receiver given time and proper coaching.


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Think.But which of you, having a servant plowing or feeding cattle, will say unto him by and by, when he is come from the field, Go and sit down to meat? And will not rather say unto him, Make ready wherewith I may sup, and gird thyself, and serve me, till I have eaten and drunken; and afterward thou shalt eat and drink? Doth he thank that servant because he did the things that were commanded him? I TROW not. ( Luke 17:9 )
An obsolete verb meaning "to believe"; compare "trust" and the German trauen. It occurs only in Luke 17:9, the King James Version "Doth he thank that servant. ...? I trow not," as a translation of ou doko, "I believe not." The words ou doko, however, are not part of the original text, but are a later gloss to supply an answer to the question, and hence, "I trow not" is omitted by the Revised Version (British and American).
Copyright Statement These files are public domain. Bibliography Information |


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I live in Vermont and will be growing cut flowers from seed for our son's wedding. The wedding is October 1st, and most flowers are done by then .. so I am faced with a challenge I believe.
They want dahlias, zinnias, sunflowers as the main flower and I"ll be doing some fillers such as celosia, amaranth, bupleurum .. We plan to use hoop houses to prolong the life of the flowers and to keep them safe from early fall frost. When exactly should I plant and/or start seeds? Do I start them a few weeks later than normal? Same time? ANY and ALL advice would be greatly appreciated. |
Follow-Up Postings:
- Posted by grannymarsh z4-5 U.P. MICH (My Page) on Thu, Apr 7, 11 at 8:33
Start the dahlias from tubers, for best results, please buy them from a reputable source. Plant them when the soil has reached 60 degrees. (yah, I actually take the soil temp, otherwise there is too much chance of rotting). Choose a cultivar that is notated for cutting. |
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Price | $0.99 |
Category | Personalization |
Version | 1.5 |
Developer | Mariux |
Added | 4 years ago |
App Views | 0 views |
Votes | 0 votes |
Google Rating | 4.5 |
Ratings | 138 |
On June 20, 2011 |
**NEEDS GO LAUNCHER EX - TO APPLY THEME, READ THE "HOW TO USE" DESCRIPTION BELOW***RED VERSION AVAILABLE! Check it out in related apps!***LIVE WALLPAPER NOW AVAILABLE! GLOW LEGACY ROTATING WALLPAPER! CHECK IT OUT ON ANDROID MARKET!***This is the Go Launcher Ex version of the 1st Best Seller theme in Android Market!A ultra-detailed Neon Glow Go Launcher EX Theme. TONS of ICONS totally reskinned for this theme, a lot of new icons coming!HUGE ICON PACK: 350+ icons included!Multiple wallpapers included, more coming next!*SKIN FOR BETTER KEYBOARD AVAILABLE ON MARKET! CHECK IT OUT NOW! GLOW LEGACY KEYBOARD SKIN!**NOW HOME WIDGETS AVAILABLE ON MARKET: Glow Legacy Widgets Pro - Get the Ultimate Glow Legacy experience on Android!***LIVE WALLPAPER NOW AVAILABLE! GLOW LEGACY LIVE WALLPAPER! CHECK IT OUT!**For ICONS SUGGESTIONS, send an e-mail and suggest the icons you want see included in next theme update. I will make the updates available as soon as new icons are created.Designed for ALL RESOLUTIONS!!!WALLPAPERS SPECIFICALLY CREATED FOR HIS THEME AT: http://bit.ly/hnnP6S*****************************RequirementsThis is a GO LAUNCHER EX Theme and requires "GO LAUNCHER EX" app to use it.HOW TO USE:Search for GO LAUNCHER EX on Market.Install/Run GO LAUNCHER EX, press Menu-Preferences-Themes Preferences.Select "Glow Legacy Theme" and Apply Theme!*AFTER THEME UPDATE, RE-APPLY THE THEME TO SEE THE CHANGES!HOW TO APPLY CUSOM ICONS FROM ICON PACK:Tap an icon on your homescreenClick "Replace"Click "Theme's icon"On "selected theme" at the top, check Glow Legacy theme, if unchecked.Scroll the list and select the desired icon.


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This traditional master suite is the epitome of English country living and deluxe hotel luxury. The Jacob Faithful Suite (approx size: 76 m2) has beautiful views of the lawns at the front of the hotel from the private balcony deck.
With a large bathroom and a spacious bedroom together with an elegant sitting room this suite is luxurious and very comfortable.
Master Suite Details:
Approx size: 76 (m2) / 817 (ft2) Beds: King bed (can be turned into a twin if required) Seating area: 2 armchairs and coffee table, a further 2 comfortable chairs and work table and chair View: Sweeping views over the hotel grounds Bathrooms: Very large bathroom with bath and double walk in shower Maximum: 4 persons (extra beds in lounge) Occupancy: If the number of guests travelling exceeds the maximum occupancy stated, please book more than one room or contact the hotel for assistance Other: Bang & Olufson CD player, complimentary nespresso coffee machine, large bathroom and a beautiful sun deck overlooking the grounds. i-pod docking station
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Escape to the New Forest this winter and enjoy '3 nights for the price of 2' on our complimentary night break...
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Lil Wayne x Supra "Vice Pack" Preview
Late last year, Supra released a striking red colorway of Stevie Williams' signature S1W, designed by the rapper and nascent skateboarder Lil Wayne. It turns out the shoe was a harbinger of bigger things to come — namely, a trio of Supra silhouettes featuring colorful designs that … READ MORE
Supra Stevie Williams S1W By Lil Wayne | Video
Designed by Lil Wayne, this Supra Stevie Williams S1W not only symbolizes the friendship between two masters of their respective crafts, but represents "a synthesis of skateboarding and hip hop." The shoe has an upper dressed in a red colorway, crafted from a combo of pig suede … READ MORE
Supra Stevie Williams S1W by Lil Wayne
Ahead of his signature line for Supra set to launch in 2013, Lil Wayne applies his design chops on Stevie Williams' Supra S1W. The resulting shoe features an upper combining pig suede and full-grain leather in a deep red hue, resting atop a stark white sole unit … READ MORE
Lil Wayne x Beats by Dr. Dre – VMA Afterparty
Following last night's MTV Video Music Awards, Lil Wayne and Dr. Dre took over L.A.'s Playhouse nightclub to celebrate the launch of Weezy's new Beats Pro headphones, which the diminutive rapper wore throughout the awards show. The party featured a lengthy list of celebrities, including performers French … READ MORE
Lil Wayne Debuts Supra Chimera Signature Sneaker
In addition to debuting his own Trukfit clothing line at this week's Project trade show in Las Vegas, Lil Wayne was on hand to introduce his lifestyle shoe collection for Supra, highlighted by the first appearance of the rapper's Supra Chimera signature sneaker. It's a fitting moniker: just … READ MORE
Supra x Lil Wayne – Officially Announced
Finally, the confirmation Weezy fans been waiting for. ONE Distribution, parent company of Supra footwear label, officially announced this morning of a special collection with hip hop mogul Lil Wayne. Produced by Supra with designs created by Lil Wayne himself, the collaborative line reflects the various interests … READ MORE
YMCMB – Official Young Money Cash Money Billionaire Apparel
For those of you who have spotted your favorite performers cloaked in a sweatshirt emblazoned with the letters "YMCMB" and found yourself wanting to appropriate the look for yourself, your lucky day is here. The online store for Young Money Cash Money Billionaires officially rolled out on … READ MORE
Fresh Celeb: Lil Wayne – Nike SB Dunk Mid "Mama Bear" + BBC Digi Camo Shorts & T-Shirt
Spotted last night at court side during Game 4 of the NBA Eastern Conference Final, hip-hop talent Lil' Wayne enjoyed the action with his new mystery girlfriend and fellow hip-hop artist Drake. But attentions quickly turned to Wayne's Billionaire Boys Club outfit, a pair of digi-camo shorts … READ MORE
Freshness Week In Review: 3/13/2011 3/20/2011
Our attention this week is still very much on the aftermath of the earthquake and tsunami that struck northern Japan last week, as the country now faces nuclear radiation, food shortages, and mourns the casualties. Fittingly, a number of stories this week centered on our involvement, along … READ MORE
Kanye West featuring Lil Wayne, Big Sean, & Drake – All of the Lights (Remix)
Kanye West's newest single, "All of the Lights", was remixed and now features Cash Money/Young Money's Lil Wayne and Drake as well as G.O.O.D Music's, Big Sean, whose debut album is slated for a release in the coming months. While there has been a lot of talk … READ MORE
Fresh Celeb: Lil Wayne – Nike Air DT Max 96 LE + DJ Khaled – Nike LeBron 8 V/2 Entourage
Wondering if the recent trade and swap, one of the biggest in NBA regular season, changed the dynamics between old rivals, New York Knicks and Miami Heat, last night's game at American Airline Arena brought out a star studded court side attendance to see the newly minted … READ MORE


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The Time Trap
This page has been viewed 18 times this month, and 857 times total.
- Challenge of the Super Friends Cartoon Episode Guide
- Hanna-Barbera Studios
- Cartoon Characters: Superman, Batman, Robin, Wonder Woman, Aquaman, Flash, Green Lantern, Hawkman, Black Vulcan, Samuraui, Apache Chief, Lex Luthor, Brainiac, Toyman, Bizarro, Solomon Grundy, Cheetah, Grodd the Gorilla, Sinestro, Captain Cold, Giganta, Scarecrow, Riddler, Black Manta.
- Originally Released in 1978.
- Season: 1
- Color
- Running Time: 30 minutes.
- Buy This On DVD
Cartoon Summary:
The Legion of Doom decides to rob the Earth of its greatest riches by going back in time before some of them were discovered- trapping several Superfriends in various distant past eras.
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