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Your Next Big Thing
Do you ever feel stuck? Like you're running in place in your job, your relationships, or how you relate to the world? Then welcome to Your Next Big Thing.
About Ben Michaelis, PhD
Ben Michaelis, PhD, is a clinical psychologist, author, and keynote speaker who often talks about topics related to creativity, mental health, and personal purpose.
On the Today Show
Ben talks with Kathie Lee and Hoda on The TODAY SHOW about how to avoid family drama.
The 3 Best Apps for Keeping Your New Year's Resolutions
January 6, 2015Good news/bad news here. First the good news: You want to be a better person. Research out of the University of Scranton (yes, that Scranton) indicates that nearly half of all Americans make New Year's resolutions aimed at improving their lives, and at least half of our resolutions are aimed at leading physically or mentally […]
Read moreAre You Afraid to Be Alone? Good News: You're Not
October 11, 2014POP QUIZ: When you find that you are alone, for example, when you are stopped in traffic, waiting on a elevator or a friend, or you are in the bathroom, what is the first thing you do? You check your cell phone. You're not scanning your phone because you are getting life-changing texts and emails […]
Read more3 Ways to re-write your personal family drama
September 9, 2014Three ways on how to you take action on improving your personal family drama, by Dr. Ben Michaelis for SheKnows.com.
Read moreWhat the Robin Williams Tragedy Means for You
August 19, 2014Dr. Ben Michaelis shares what the Robin Williams tragedy means for you from his article on HuffingtonPost.com.
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> Dallas R2: Rezai def. Cirstea 6-2 7-6 (4)
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Dallas R2: Rezai def. Cirstea 6-2 7-6 (4)
Aug 25th, 2011, 01:13 AM
Allez Aravane! Bravo! Keep it going! :inlove:
Aug 25th, 2011, 01:14 AM
aravane was up 5-2 in the 2nd set..at least she won
sori :hug:
Aug 25th, 2011, 01:15 AM
How can your serve which was once one of your strengths fall apart like that... :tape:
No words Sorana :o
Congrats to Aravane! :worship:
Sombrerero loco
Aug 25th, 2011, 01:20 AM
well done aravane, please come back, we miss you :)
Jane Lane
Aug 25th, 2011, 01:22 AM
Good for her :)
Sorana :tape:
Aug 25th, 2011, 01:29 AM
Really happy for you, Aravanecaravan.:hug:
Hopefully she goes as far as possible in this event. GL to her in the next round.:yeah:
Aug 25th, 2011, 01:30 AM
Allez Aravane :hearts: Good to see her getting a few wins :) Now take out the trash next round :yeah:
Aug 25th, 2011, 02:05 AM
Allez Aravane :hearts: Good to see her getting a few wins :) Now take out the trash next round :yeah:
How funny? This coming from no less than a Goerges fan :rolleyes:
Aug 25th, 2011, 03:04 AM
My 2 favorite Xperia Hot Shots eliminated on same day :sad:
Aug 25th, 2011, 04:58 AM
aravane!! :eek: :hearts: :cheer: :bounce: :hearts: :woohoo: :D :hearts:
I AM SOO HAPPY :woohoo:
Good job Arav!! :eek: :bounce:
this is so awesome and fully deserved and i am so happy at this, i just don't even know what to say! win the title babe :yeah:
match report??
Aug 25th, 2011, 04:59 AM
Really happy about this win for Aravane :eek:
Aug 25th, 2011, 12:23 PM
Really happy for you, Aravanecaravan.:hug:
Hopefully she goes as far as possible in this event. GL to her in the next round.:yeah:
:wavey: Aw, thank you. :) It's not easy watching her struggle. The tennis isn't so important though. I just hope her personal life is back on track and that she's happier these days. The rest of it will follow eventually.
Aug 25th, 2011, 01:13 PM
When will Sorana will return on the top? I don't know what's happening to her, maybe he is more interested in commercials than playing tennis.
Aug 25th, 2011, 01:47 PM
I'd like to see Rezai back up there, but if she could wait another week to do it, that'd be great :devil:
Sori :( seems like one step forward, another step back at the moment. Just can't quite string enough good performances together
Aug 25th, 2011, 08:58 PM
Great, hope she's back for longer :D
Aug 25th, 2011, 09:06 PM
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FDA Approves Xgeva to Treat Giant Cell Tumor of the Bone »
"The U.S. Food and Drug Administration today expanded the approved use of Xgeva (denosumab) to treat adults and some adolescents with giant cell tumor of the bone (GCTB), a rare and usually non-cancerous tumor.
GCTB generally occurs in a"...
Read the FDA Approves Xgeva to Treat Giant Cell Tumor of the Bone article »
In clinical studies involving THROMBATE (antithrombin) III, adverse reactions were reported in association with 17 of the 340 infusions during the clinical studies. Included were dizziness (7), chest tightness (3), nausea (3), foul taste in mouth (3), chills (2), cramps (2), shortness of breath (1), chest pain (1), film over eye (1), light-headedness (1), bowel fullness (1), hives (1), fever (1), and oozing and hematoma formation (1). If adverse reactions are experienced, the infusion rate should be decreased, or if indicated, the infusion should be interrupted until symptoms abate.
Read the Thrombate (antithrombin) Side Effects Center for a complete guide to possible side effects
The anticoagulant effect of heparin is enhanced by concurrent treatment with Antithrombin III (Human), THROMBATE III® (antithrombin) in patients with hereditary AT-III deficiency. Thus, in order to avoid bleeding, reduced dosage of heparin is recommended during treatment with THROMBATE (antithrombin) III.
Read the Thrombate Drug Interactions Center for a complete guide to possible interactions
Last reviewed on RxList: 10/21/2008
This monograph has been modified to include the generic and brand name in many instances.
Thrombate FDA Prescribing Information
Additional Thrombate Information
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- Thrombate Side Effects Center
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Senior Member
So I've played LoL for a few weeks now and I'm getting better at it. I really want a FUN character, and so I looked into it and I came out with Shaco. I was wondering whether I should or should not get Shaco. Is he fun? How hard is he? Also, any advice strategy ideas for Shaco are appreciated too! Thanks to any responses!
shaco is fun because he can be played a bunch of different ways, has pretty interesting/useful abilities. I've only played him a couple times myself tbh but he didn't seem super hard to pick up to me, he has a couple cool gimmicks that take some practice but his escape is one of the best in game so he's great for not dying. as with any champ purchase tho I would try him out during a free week first just to make sure also guides posted here: http://www.leagueoflegends.com/board...ad.php?t=68225
You play Shaco the same way he looks, as a total clown. A good Shaco has to REALLY mess up to get caught, and is even harder to catch on Twisted Treeline. Most people never see his ganks coming until it is too late, and he can jungle to make the most out of this ability. Unfortunately, he can't really be played a bunch of different ways (Melee DPS or AP and stack Jack in the Boxes). He also can not take hits. He will die to AOE damage against AOE teams without the other team knowing he was there. Overall, he is one of the best assassins and an early-game monster, but you have to end the game early of else you will be outclassed by other melee carries and tanky DPS champions.
Kyoko Sakura
Shaco is super fun, he starts out easy to learn, but the more you learn Shaco, the more you realize that he is one of the hardest champions in the game.
Junior Member
IMO shaco is a very fun character....especially if you go ap and rig a bush with jack in the boxes ....ahh what fun it is to see your enemies health go down without you even touching him
Master Recruiter
Runes. I've never ever purchased one, understood one, or even know what their purpose is! But now that I've actually gotten Shaco and played 2 decent games with him, I think it is time to invest in some "Runes". So, what are runes and what are some good runes to help Shaco in terms of survivability, and faster killing. As it turns out, there are quite a few instances when I (Shaco) go over to assassinate someone, but we both end up dying. Shaco is really fun and I look forward to buffing him up. By the way, I heard there was some sort of series of nerfs on Shaco!? What! Exactly how strong was this Shaco before now? I've also read that Riot actually went a little overboard with the nerfing. I quote "Riot nerfs like this: little nerf, little nerf, little nerf, little, nerf. FINALLY KIND OF BALANCED! Then OMEGA CRAZY POINTLESS SUPER NERF". So, thought I might get some information on that. But the purpose is, I'm trying to find some runes for Shaco.
You don't have to worry too much about runes right now, but if you really want them I suggest armor pen marks, flat health quintessences, flat cooldown reduction glyphs, and either flat armor or mana regen per level seals. With the seals, mana regen helps in a lane while armor helps with jungling. I was not around when Shaco was crazy op. but I have seen videos of him criting someone for half their health at level one using a red pot, deceive, backstab, and probably some runes. He could make the enemy team hug their towers for the first 1/3 of the game just by going AFK the whole game. His Q went on cooldown as soon as he casted it, letting him almost always get away from assassinating someone. His JitB were stronger, and his clone applied on-hit effects, sunfire capes (they stacked back then) and could have 100% crit with a glitch with casting his ult after using deceive. Oh yea, and he could cast his spells while invs too. And if I remember correctly he has received ONLY NERFS since his release, and is still a decent pick in games.
I don't have to worry about Runes? So when should I care? Right now I really want to boost Shaco's critical hit up. I don't really have too much a problem with Shaco dying, other than when it's MY fault. If anything, Shaco's is one of the hardest champions TO die with. By the way, how can I get a lot of mastery points? You get one every level but that will take forever with a 21/0/9 build. I'm only level 10 right now so...........Any advice?
You get one mastery point per level, no workarounds to that, sadly. You don't really have to worry about runes because tier 1 runes give very small boosts, tier 2 runes are horrible cost-inefficient, and tier 3 runes are expensive and only usable after you get to level 20. If you want to boost Shaco's critical hit damage then just get some tier one armor pen marks (I have seen multiple calculations on the forums that show they give more damage on a crit that crit damage runes =/) but they will be wasted IP after you start getting tier three marks. I actually have quite a few tier one runes, but thats because I can't save up IP for tier 3 runes without spending all of it on some new shiny champion =/ Tier 3 flat HP quints are slightly over 2k IP each, and I don't have every 1350 champ unlocked >.>


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Hotel Nikko Niigata is great while attending events at the Toki Messe convention center. It's also walking distance from the center of Niigata. If you don't want to walk, a taxi is typically 900-1000 yen, there is also a bus stopping in front of the hotel. The room was comfortable and definitely large enough to spend a few days. All... More
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A Fun Part of Breakups: Throwing Your Ex's Stuff Dramatically in the Ocean
Zosia Mamet's recommendations for closure.
READ MORE »Zosia Mamet's recommendations for closure.
"Because our hair is very similar."
READ MORE »Plus: floral Prada clogs, dogs, and Kesha.
READ MORE »Granny-inspired.
READ MORE »"She sung the sh*t out of it!"
READ MORE »(Says Zosia Mamet.)
READ MORE »They posed for selfies with the provided 3-D glasses.
READ MORE »Zosia Mamet also made an appearance, in a new platinum bob.
READ MORE »Take that, you weirdo.
READ MORE »The Arianna Huffington School of Success.
READ MORE »The story behind the macabre mini-film.
READ MORE »Gwyneth Paltrow! Lupita Nyong'o! Tracy Morgan?
READ MORE »With AnnaSophia Robb, Bella Thorne, Zosia Mamet, and the Hiltons.
READ MORE »Carrie Underwood was the first famous face to show up.
READ MORE »The parties before the Fashion Week storm.
READ MORE »Haven't we all, though?
READ MORE »They all live in Bushwick.
READ MORE »And still looked entirely prim and proper.
READ MORE »Cherish them, love them, polish them.


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This audiobook uncovers a myriad of false premises that are at the heart of every uncomfortable relationship issue, and guides you to a clear understanding of the powerful creative Vortex that has already assembled the relationships that you have desired. Abraham will show you how to enter that Vortex, where you will rendezvous with everything and everyone you have been looking for.
"Different Perspectives"
"A Must! Guaranteed to Improve Your Life!"
You won't be the same after experiencing this audiobook. Simply life changing!
This audiobook has inspired thousands of people around the world to find a sense of purpose and belonging. It asserts that life is not a battle but a game of giving and receiving, and that whatever we send out into the world will eventually be returned to us. This little book will help you discover how your mind and its imaging faculties play leading roles in the game of life.
"Narrator is bad - No emotions"
"Way Ahead of Her Time"
A MUST READ!!!!!!! Clearly one of the pillars of the new thought movement
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South African Curried Eggs
I really love curried eggs when i want something yummy but easy on a hot night (spicy foods go well with steamy days). It saves cooking meat, boiling...
apple cider vinegar, curry powder, +butter, +flour, +black pepper, +eggs, +onions, +salt, +sugar, +water
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Gwanny's "double Eggs"
Since he was able to talk, grandson Jonathan, has requested some of Gwanny's Double Eggs when he comes to visit--it took a while to realize he meant DEVILED...
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Better for You Deviled Eggs
This recipe was developed in an attempt to make lower cholesterol deviled eggs. Note in this recipe you will need to boil one dozen eggs then separate...
apple cider vinegar, +egg whites, +egg yolks, +potato, +mayonnaise, +paprika, +mustard, +worcestershire sauce, +food coloring
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Mustard Pickled Eggs
"These pickled eggs are marinated in a cider vinegar that is spiced with mustard and turmeric powder. The longer they set, the better they get."
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Curried Eggs
Adapted from "Four Seasons Party Book" pg. 16. This has become a favorite substitute for regular deviled eggs, particularly amongst the menfolk...
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Curry Cheddar Scrambled Eggs
"An American classic with a nifty twist!"
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Deviled Eggs
I love deviled eggs, especially in the summer with picnic food and barbeque.
curry powder, +cayenne, +chervil, +dijon mustard, +eggs, +kosher salt, +mayonnaise, +sea salt, +sweet pickle relish
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News 1 - 6 of 6
March 23, 2011 01:03:42The former New York Giants player is serving six months probation after being convicted having sex with an underage prostitute.
Lawrence Taylor Pleaded Guilty to Sexual Misconduct
January 14, 2011 02:01:17The disgraced sportsman is pleading for lesser charges in the alleged rape of a 16-year-old Bronx runaway.
Lawrence Taylor Set to Appear in Court for Rape Charges
August 27, 2010 11:08:19The American football legend is alleged of paying a 16-year-old girl to have a sex with him in May.
Lawrence Taylor Submits Not Guilty Plea
July 14, 2010 11:07:37Accused of prostitution and sex with a minor, the former football star is pleading not guilty for his upcoming trial.
Lawrence Taylor Faces More Charges in Rape Case
June 24, 2010 11:06:32The NHL hall of famer is now facing also criminal sexual act, sexual abuse and endangering the welfare of a child.
May 07, 2010 09:05:34The Hall of Fame American football player was arrested at a hotel in NYC for allegedly having sex with 16-year-old girl and paying her $300.


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Hey All! While we've done a few Disney cruises in southern climes, we're doing our first Disney cruise to Alaska in just a few short weeks! This was thrown together very last-minute after the planets aligned to allow all of our family to take some vacation together. Because it was so last minute, our flight options were fairly limited. While we're flying into Vancouver the day before, we need to fly back home (we're in Ontario, Canada) on the same day the cruise ends. So here's my dilema... Our (domestic) flight home leaves Vancouver at 11am, which is about an hour earlier than Disney recommends. A few questions for those who've maybe had a similar situation: 1. Do I have a reasonable chance to make this flight? I've done some searching on the forum, and it seems like it should not be a huge problem. I believe the right idea will be to visit the Wonder's Guest Services asap and request the early debarkation group (Express Checkout?) so that we can leave the ship asap with our luggage in tow. 2. Will we be okay to just hail a taxi to take us to the airport, or should I look at reserving some kind of private car service? We're a family of 4 with (not excessive) luggage. Many thanks for any and all advice and insights. K.
our flight was at 1240 and I was worried. We spoke to guest services and they gave us the Ariel (earliest) tags. We had a car service arranged to take us to the airport. Made it there by 9. Good luck...
We are a from Ontario too and did the Alaska July 15th sailing. We had the second earliest disembarkation tags (grey daisy duck)...we were in a cab (there was no line up for cabs) at 9am...at the airport by just after 9:30am. You don't need to worry about customs so I think you should be fine - especially if you ask for the earliest disembarkation tags.
We were on the July 22 sailing of the Disney Wonder. We had a 12:45 flight on July 29. I think we got to the gate around 11:30. We were 4th off the ship (green Tinkerbell) and there was a LONG line for a taxi. We had the Disney Transfers so we made it to the airport quickly. Either ask for the express disembarkation and you will be one of the first ones off the ship, however I think you will have to take your luggage with you off the ship if you do the express disembarkation. FYI...while the Wonder arrived into port on July 29 on time, it arrived on July 22nd about an hour later then expected.
We were on the July 29 sailing (got off the ship Aug. 5) and made our 11:30 am flight to Toronto easily. Guest services asks you to let them know that you have an early flight, and they will assign you the Ariel tags (first to be called). You also have the choice to carry off your luggage yourself. The Ariel tags were off the ship by 8am (carry-off just before that). We walked to the train station, bought tickets at the kiosk, waited about 5 minutes and were on a train to the airport. Slight line at Air Canada (we had bags to check and the kiosk check-in was having problems) but still on our way with no problems at all. We debated car service or 2 taxis (since we are a family of five) but we had no problems figuring out the train (plenty of people to point you in the right direction)!
I think you will make it. As you indicated, go to guest services. Since it is tight timing, would walk you own luggage off. We did that and were off the boat just before 8:00. We had a car service. When we got off ship, we called the service and thy were let not the area where we were. We were at airport by 8:40. Make sure you go to domestic terminal. We were directed to wrong areas. A lot of the porters/staff were uncertain when we asked questions.the longs were Long at customs ct but you should be ok with a domestic flight
You could always do the Express Walk-Off where you take all your own luggage off the ship as soon as it has been cleared by the port authority. The earliest tags are Ariel and they announced them shortly (maybe 10-15 minutes) after Express Walk Off. I think you could make it if you used the Ariel tags. We were Daisy Gray and were at the airport by around 9:45am. A car of your own pre-reserved would leave before the Disney bus gets loaded. Be aware that you & all your luggage may be pulled by Customs for a security check (happened to us). We did not know that our flight was leaving earlier than we had scheduled until we arrived at the airport that morning. If the ship is late for any reason (fog, mechanical difficulties, etc.), that will push the timetable for arrival back as well. There was a late arrival to the port on July 22nd. If you miss your flight, just go to the Fairmont Airport (you've won a day in Vancouver!). Myabe if you think of it that way, it won't matter so much??? I would always rather miss a flight going home than getting there.
As a Canadian resident flying from Vancouver you won't have to worry about being delayed at US Customs and Immigration at the airport like a US resident would. The 12:00 PM recommendation takes into account those delays that a US resident could face. As long as the ship comes in on time and clears CA customs on schedule, if you do express walk-off and have a car service pre-arranged, you should be able to get to the airport by 9:00-9:30. For a Canadian domestic flight at 11:00 that should be fine.
Wait, is there actually an order in which you disembark on the smaller ships? I never heard or saw anything about "This is your character, this is when you leave the ship" on the Dream. Everyone just went to the atrium lobby and lined up to disembark. (Or that's what it seemed like anyway.)
This is only in the terminals that are not big enough to handle all of the luggage at one time. It is not done this way in PC.
The terminal for the Sky Train is just a block or two from the port. It's only a 25 minute train ride all the way to the airport. That is how we got back to the airport a couple of years ago. With our luggage without any problems. Here's a link to the route map (you are looking at the Canada Line from Downtown to YVR)
Thanks EVERYONE for your comments and advice! I feel a lot better now. jrabbit - Great advice re: SkyTrain. I had that on my list to consider, so it's awesome to hear your experiences with it. I'm thinking that may be the way to go (and a cheap ride to the airport, too!). Since we're staying pre-cruise at the Pan Pacific, I think we'll probably use SkyTrain to get there, too.
If you do that, you should look at buying a book of 10 one way tickets from the grocery store in the airport (7-11 or Plaid Pantry or something like that). There is a large surcharge on tickets from the airport, but the book of tickets works just fine and saved the 3 of us some money even though we used only 6 of them. Was easy to find in the airport. Don't remember where I found this info online. BTW, we did not fly into Vancouver, we drove up from the States, but found a really good deal for parking there - less than $40 for the week!
Considering an 11:45AM flight to US on day of disembarkation--what are your thoughts? doable? how risky?
Walk your own luggage off th ship. Arrange for private transport. You could be at airport by 8:30. Lines at air Canada were looooongggg. We found customs and security long in Canada. Don't waste time on transfers et bc I the lines are long it will be tight.
I have a 12 pm flight. I requested early walk-off. I am not going to stress over it. If Disney did not feel it was doable, they would have recommended a later fight (12pm is their recommended earliest).
Just one more vote for you should be able to make it. This was my experience earlier this year: I decided to return to the airport via taxi because I had extra time and didnt want to pull my bag uphill for the return to the station. I asked when I boarded when we should be ready if we wanted to walk off the ship with our bags. I was told to be in the atrium around 7:15 and so I was. There was quite a long line there, but once they opened the doors (around 7:30ish) it moved pretty quickly. Customs took virtually no time at all and I was looking for a cab around 7:40/7:45am. The roads were busy as it was Monday morning, but honestly traffic wasnt too bad. With tip I paid $40 for the cab fare. The airport check-in wasnt too busy either. I was sitting at my gate, eating Tim Hortons by around 9:15am. Also, you have the option of taking the skytrain which had been my original plan, but once I disembarked I didn't see the need to go through that effort.


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MULTIDYNE INTRODUCES THE POCKET-SIZE SILVERBULLET⢠MINI 3G HD/SDI FIBER OPTIC LINK AT INFOCOMM 2009
New Three-Inch Modules Offer the Industryâs Broadest Range of Digital Rates
ORLANDO, FL â MultiDyne Video & Fiber Optic Systems, a premier provider of fiber optic-based video and audio transport solutions for broadcast and pro A/V applications, is introducing the SilverBULLET⢠Mini 3G HD/SDI fiber optic link at InfoComm 2009 (Booth 4629). This two-part, transceiver/receiver solution, designed for the transmission of SDI and HD-SDI TV signals over a single-mode fiber optic cable, maintains the signal quality that broadcasters demand â 5 Mbps to 3 Gbps. At just three inches in length, this cost-effective solution is ideal for a wide variety of pro A/V and broadcast applications, including video production and editing, ENG with additional uses for sports teleproduction, field production, remote camera links, cross-campus production, pre-fibered venues and courtesy feeds.
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Goals, Periodization, Lessons Learned
Training: To complete first 90 day training cycle (TC1) 4/16/2012 - 7/14/2012.To continue, maintain, diversify dryland strength & flexibility program towards personal fitness, enhancement of swimming, and overall physical performance. Provide encouragement and supervision for my wife and kids in their use of our exercise room.To prepare highly nutritional and well balanced daily meals, snacks for our kids, wife, and myself.To ensure as best possible daily good night sleep for everyone in our family. Competition OW 5K under 1:20:00.00 Mira Mar Lakes Open Water Festival Masters 5K on April 29Time: 1:18 Further competition to be considered during TC2 based on my results from TC1 and availability to participate. OWS events will be a preference, perhaps a USMS Postal event, along with LCM, SCM, and SCY meets as possible. I have professional and family constraints which restrict possibilities to local & regional events for most of 2012. LCM FR Goal training sets: 20x100 on 1:30 @1:155x200 on 3:00 @2:305x400 on 7:00 @5:003X200 on 5:00 @2:203x100 on 4:00 @1:07 LCM IM Goal training sets: To build endurance base in Fly, Back, Breast for interval training in TC2. Basic endurance protocal; Fly & BR; 6x100 or 3x200 LCM any pace on 1:00/2:00 rest, build by 50 without stroke failureIM: 4x200 or 2x400 any pace on 2:00/3:00 rest, build by 50/100 without stroke failureBack; 8x50 on 1:00 @39 or 4x100 on 2:00 @1:20 Stroke Technique Ongoing refinement of stroke techniques for best possible sustainable efficiency. StreamliningBreathingEVF pull at fast pace and when tiredFollow through pull & recovery with body aligment on both rotation and undulation strokes Comments I have tried to outline basic goals for my first 90 day training cycle, although already halfway completed. This 90 day training cycle (TC) is a collection of basic micro 4-7 day work/rest training periodizations for both swimming and dryland, and subject to the whims and flow of family life and other obligations. The swimming I did before starting this first TC was general lap swimming with an occasional strong effort. The difference for me now is training focus, goals and having a Coach on deck Mon, Wed, and Fri who inspires me and other swimmers. After my 5K OW swim, I typed out a competition goal times "wish list", that I will review when starting TC2. In high school and college I was a seasonal swimmer, and my previous masters swimming was about participating in events more than training and preparation. Now I want to build a good endurance swimming fitness towards reaching my training goals and to have fun competing. At the moment I am motivated take on the challenge.
Updated May 23rd, 2012 at 08:03 AM by fdtotten
w/u: 200 FR/100 BK/100 fly drill Go two times through: 2 x 100 Kick on 2:00 1 x 200 FR pull with buoy on 3:00 2 x 50 FR build on :45 12 x 75 on 1:05 - 8 FR, 2 BK, 2 IM drill Go two times through: Noah's Ark on 7:00 - 1st = Paddles (6:12), 2nd = pull Buoy (6:26) 4 x 50 on :45 - odd length = FR DPS - even length = RIMO FAST 150 loosen and out (Solo/Rec/3650 yds/65 min) -------------------------- Felt nice to be back in the water. You might recall I was planning to skip my Friday swim before work last week, and I did. I attempted to work for an hour before calling my boss and telling him I needed to go home sick. In 6 years with the company, this is my second time using a sick day (mostly because it causes a headache to cover, and I can usually make it through the day when I'm ill). A Mountain Dew kept me motivated until he could come in at noon and finish out the day. From there? Stomach issues, no solid foods until Tuesday night, and just feeling crummy. Needless to say no swimming or lifting up until today's dip. What can you do? I watched all of the Harry Potter movies. :wizard: Good effort today, and I tried to just mix up some longer stuff with some fast efforts sprinkled in. I did not push the first half of the swim too much, but went for the Ark's as best I could. I'll get in a 30 minute swim next week, and build on that weekly as I look towards OW swims. In 8 weeks is the Kingdom Swim. My expectations for the swim are changing a bit due to my inability to be consistent with training for the past month, and some gaps forthcoming. I am sure that evmo and knicholas will lap me, and I just hope to stay somewhere behind Swimsuit Addict and try to eat any leftovers that she tosses overboard. Is a sub-5 hour swim doable given current circumstances? Perhaps, if I can nail down the feeding aspect. If not, I will be content to finish the challenge and check out a part of my home state that I have never seen before. I rented a log cabin about 20 minutes from the beach, so at least we'll be able to have a relaxing weekend with our buddies (and my Yaker) from Maine. I might try to sneak back to the Rec tonight (either lift of swim, maybe a little of both). Tomorrow I will be attending the USMS coaches training in Great Barrington, MA, and will be able to swim again on Monday. Looks like a great weekend weatherwise in my neck of the woods, and I'll be able to make the trip tomorrow on my motorcycle.
Updated May 11th, 2012 at 04:38 PM by rxleakem
taken from http://john-badassrides.blogspot.com...from-here.html Today was not exactly what I would call a banner day on the road less traveled. That would be the road to being a superhero (or at least the one toward being forever out of load-pile-land). In fact from where I sat at two I would have said "you can't get there from here." if you would like to see more please check out my blog at http://john-badassrides.blogspot.com...from-here.html Don't forget to show your support by clicking on an ad at the end of the entry. thanks!
taken from http://john-badassrides.blogspot.com...-to-omaha.html There is nothing that scares me more on this earth than an expanse of water that is 8 feet wide and 50 meters long. I have had some hard-bitten dudes point firearms at me in Guatemala. I have rappelled 100s of feet down into black holes in the ground. I've ridden a mountain bike off of stuff that would give a billy goat vertigo. I am no stranger to dumb-ass nail biter stuff. Having said all that, there is nothing that weakens my knees like standing on the starting blocks at one end of a long course meters pool. I (mostly) don't do the other dumb things anymore... but I still get on those starting blocks. I still feel my stomach turn to water. Nothing is as intimidating (for me) as looking down the length of that 50m. Conversely, there ain't nothing that thrills me more.... if you want more check out the rest at http://john-badassrides.blogspot.com...-to-omaha.html click on an ad to show your support too!
200 FR/200 BK/200 IM drill 8 x 150 on 2:00 - 1-4: FR pull with buoy - 5-8: FR descend (DPS, 100 DPS/50 fast, 50 DPS/100 Fast, 150 Fast) 4 x 75 Indiana IM's on 1:15 4 x 50 Quarters Strong BK on :55 4 x 50 on :50 - 25 FLY burst 4/6/8/sprint - 25 FR DPS 100 loosen and out (Solo/Rec/2600yds/45 min) -------------------------- Got a swim in before lunch today, and felt good in the water after my first go at weightlifting on Monday. I will not being going heavy at all as I start up this crosstraining because I want to avoid as much residual pain as possible. I'm now shifting into OW training gear, as the 10 mile swim is in 10 weeks, so there is no time for me to keep dilly-dallying. I will be working on longer sets with timed swims, and getting back into the 3-3.5k yardage per workout. I have found that some 25-50's fast stuff is just as important, so I'll be sneaking those things in, too. On an aside, I am starting to play with feeding for the long swims - I have a huge jug of maltodextrin that I will be experimenting with (190 calories/0.5 cup). Today's felt good. I came in around 1:51 with the pulls, and was finally able to descend the swim set (1:47,:45,:44,:41). The other swims we good, although I was not very peppy, which is understandable during this time in the training cycle. I will plan to lift later this evening, and maybe swim after that. My sunny day off has turned into a very grey blah, so I will be mowing the lawn after a motorcycle ride (first of the year). I'll try to get a pic up of that...
Updated May 2nd, 2012 at 10:04 PM by rxleakem
w/u: 200 FR/200 BK/200 IM drill 8 x 50's - odd: kick on :60 - even: Quarter Strong FR on :55 25 EZ, 50 FR fast (27.12), 25 EZ 8 x 25's on :30 - odd: stroke drill - even: Burst and cruise 8/10/12/full 4 x 75 on 2:00 - 2 FR (43+, 44-) - 2 Back (49-, 48+) 4 x 25 AFAP on :60 - 2 FR (12.43, 12.39) - 2 BK (14.54, 14.37) 200 easy and out (including some back starts) (solo/Rec/2400 yds/65 minutes) ------------------------- Felt like I swam more than that, but I guess when you change into taper mode and are putting out higher intensity with more rest that should feel about right. I'm a little disappointed that my fast swims were not faster, although I did play around with turnover a bit and found that I need to crank over faster for the sprint events. Anyways, more time to talk with my lanemates, so that is good. It seems like my training has pointed me towards some gains in the 100+ events, so we'll see if that Yingfa can help to assist the 50's. My plan for the rest of the week is to drop total yardage tomorrow, a swim before work on Wednesday (most likely meet warmup, a few 25 or 50's, then warmdown), and then off on Thursday due to work. You can check out the psych sheets and also info about tuning in via the intertubes at the official Harvard Meet website. They will display a virtual scoreboard with each heat as well as live video from the deck - pretty neat way to check in all 887 athletes in action if you are so inclined. Oh, the New England Masters website is hinting that the LCM regional champs will be at Harvard in early June. I might try to go and swim my first ever LCM meet. I might decide to just ride my motorcycle around, too.
Insanity is defined, as the cliche goes, doing something the same way every-time, and expecting different results. If I put my workout routine up against this argument, then I'm insane. I was born to be tall and skinny, I lack the muscling required to be a great swimmer, yet I dive in, hoping the clock will reflect progress and some magic will happen in my power. Although I didn't compete in 2011 I did manage to get certified in scuba and restored a 1965 Venture 21 sailboat. So, my coach and I talked about my stroke, which is about as good as I can get it, but like I've blogged before, I lack the muscle mass and strength. So we plotted out a plan that includes morning planks, bur-pees and pull-ups, among other things. Right now I struggle with even 2 or 3 pull-ups. I attended the Strawberry Canyon Aquatic Masters meet at Cal Berkeley and my times were nothing to brag about. 200IM DQ (the lady judge said I touched one hand on the BR/FR transition...really?) But that was good, cause my time was 10 seconds over. 100 FR - 1:02 100 Bk -1:20 (I swam 1:17 a year ago) 100 IM - 1:15 (no change in 2 years) I've been training 200IM, 100 FR, 100BK and 100 IM. This year has been the first for completing a 400IM without stopping and doing more than 2 100 Fly's in training, so I'm making progress somewhere. albeit slow. And slow it is, as I settle with 50, I continue to swim, eat organic, (for the most part) exercise and try to engage with more aquatic activities to have more fun with growing older.
w/u: 200 FR/200BK/200 IM drill 10 x 100 FR pull with buoy on 1:20 ez 50 8 x 50 on :55 - odd kick IMO (25 strong, 25 FAST) - even swim IMO 4 x 50 FR on :45 - Quarter's strong ez 50 4 x 50 FR on :50 - Burst 8/10/12/14 no breath then cruise ez 50 4 x 75 on 1:20 - by 25: FR DPS/Fast IMO/FR burst 6 and cruise ez 50 1 x 100 IM for time (went 1:09.88) 500 Noah's Ark pull with buoy 100 loosen and out (solo/Rec/3600 yards/60 min) ----------------------------- We finally got some more snow over the last couple of days (two inches), and with temps on the way to the upper 40's tomorrow it'll be gone soon. That is good, because it means extra dryland workouts for me (at least last night after work for 40 minutes and again this morning for another 15. If only there was more opportunities this year, I might look like this guy: Had a good workout today. I felt good on the 100's and since there was only one other person in the lane I did ten: held mostly 1:08's, with 2 :09's and one :10. I wanted to get some kicking in so did the kick/swim alternations before getting into some speed play 50's. I replaced the usual 25's with 75's, and was doing fine with them until the second one. The guy I was splitting with left when I was at the far end of the pool, so I stayed put in the left side of the lane since no one else was there. Surprise for Mike - head-on collision at mid pool! Felt like this --> I don't know where the other guy came from, but he thought he should be circle swimming. Good thing I have a thick head, as I was not too banged up. I asked if he was ok, and he just kept apologizing. Goes back to pool etiquette 101 - make yourself known to the people in the water before you start swimming! That is collision #2 since 2009 - both not my fault, so no tickets issued to me I was happy to get the IM under 1:10 again - still playing with the breast stroke kick and that felt good today. After the swim, I walked down to the bank, then back to the pool to measure it for the meet in April. It's a town pool, so the highway department let the Rec director borrow a 100' steel tape to make it legit. Now waiting for the recognition number and then some people to show up. Tomorrow I am heading down with three other swimmers from my area (including GregJS, making his first masters meet appearance! ) to the Simon's Rock Pace/Maker meet in Great Barrington, MA. We figured out that we are ALL swimming the 500 FR, so I have put out the plea for counters. As my tribute to slknight, I will also be doing the 200 Fly during the 200 free event, and then also giving the dreaded 100 breast a shot. Goals? Avoid pianos falling on the 2fly, and hitting the "wall" on the 500 FR. I refilled my Ibu800mg in prepartation for this weekend, and my wife and son will be coming down - maybe I can talk one of them into counting for me More Mike? Sorry. I have a staycation next week (in the retail Rx world, you get time off when corporate tells you they can arrange coverate 90% of the time). No biggie - it'll be nice to have the time off to organize the house a bit and also get some quality swims in since NE Champs is 3/16-18. Actually, my daughter was accepted to Drexel so we are taking a hastily arranged drive to Phili next weekend (9-10th). Never been there, and I hope to sneak out of the tour to catch a practice with tjrpatt on the 10th. Hope all the plans fall into place for that. Ok, that's it.
Updated March 2nd, 2012 at 07:05 PM by rxleakem
117 days until Day 1 of the FINA World Masters Championships Been awhile since I blogged. Did you miss me? To fill in the gap between December 23 and now, I'll just highlight the significant events. December 31: swam 60 x 100 LCM @ 1:30. Alternated 10 swim with 10 pull. Didn't find this to be too uncomfortable. Total meters for December was 61,700 over 15 workouts, averaging 4100 meters / workout. January 13-15: swam in the Edmonton Keyano Blue Bear Meet (SCM). This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. I suppose it's the same difference as USA-S vs. USMS. Swam in the '15 & over' age group. Friday Evening 1500 Free - 18:39.83. Not blazingly fast, but better than my last two tries. At least I didn't quit, even though I wanted to! I want to take this down to 18:00 by mid-April (next time I race it). Saturday 100 Free - 57.94. Happy with this result. Made the finals, but scratched. 400 Free - 4:43.42. Not impressed. But not surprised. In years past, I have had 15-20 seconds drop between in-season and championship performances in this event. I want to take this down to 4:28 by mid-May. After this session of racing was over, I joined my club for a 1.5 hour workout. Total distance today was 6000 meters (warmup + racing + workout) Sunday 200 Free - 2:11.01. Not impressed. But, again, not surprised. I want to take this down to 2:04 by mid-May. 100 Fly - 1:08.45. Just cruised it easy, since I had 50 Free coming up in about 10 minutes. I want to take this down to 1:02 by mid-May. 50 Free - 27.35. Oops! Cruising the fly didn't help! I want to take this down to 25.9 by mid-May. After this session of racing was over, I joined my club for another 1.5 hour workout. Total distance today was 4800 meters (warmup + racing + workout). January 26: last workout of the month for me. Total meters for January was 58,500 over 15 workouts, averaging 3900 meters / workout. January 27 - 31: Las Vegas! Went down to celebrate my 50th birthday (on January 30). Went with my wife, her sister, and my brother-in-law (who had his 46th birthday on the 27th). This was my first time there and I had a great time! February 7: Entered the 14th FINA World Masters Championships in Riccione, Italy (June 10 - 16 for pool events). Here's my event list: Sunday - 800 Free Monday - 100 Free Tuesday - 200 Free Wednesday - 100 Fly Thursday - Relays Friday - nothing! Saturday - 400 Free I'm hopeful that my travel arrangements won't leave me too tired for the first event on Sunday. On Thursday, June 7, I fly overnight to London, England. On Friday, I fly to Bologna, Italy, via Frankfurt. On Saturday morning, I'll take a train, bus, or car to Riccione (only 75 miles). On Saturday afternoon, I'll jump in the pool for a shakeout swim! February 8: Planned my meet schedule between now and mid-June (see the schedule at the end of this blog). One of my goals is to complete the MSC Check-Off Challenge (i.e., complete all 18 SCM swimming events in a single season). Another is to get significant race experience in each of my FINA events. February 11-12: swam in the Silver Tide Winter Invitational Meet (SCM). This was a SNC (Swimming Canada) meet. Saturday 50 Back - 32.30. Not one of my typical events - I swam it for the Check-Off Challenge! 50 Breast - 35.08. Not one of my typical events - I swam it for the Check-Off Challenge! 400 Free - 4:44.13. Poor! Even slower than at the Blue Bear meet in January! Sunday 100 Back - 1:12.58. Not one of my typical events - I swam it for the Check-Off Challenge! I was disappointed because this is significantly slower than my 1:09 last March. 400 IM - 5:32.65. Not one of my typical events - I swam it for the Check-Off Challenge! Best thing about this swim - except for the 100 Fly, I negative-split the other 100s. I've been told this is a good strategy.2012 Meet Schedule March 3: Rocky Mountain Masters Invitational (SCM), Calgary, Alberta. Entered 200 Fly, 100 Free, 200 IM. March 17: Making Waves Masters 11th Annual Sprint Meet (SCM), Edmonton, Alberta. Plan to enter the 200 Back. Note that I am in another meet on the same day... March 17 - 18: Olympian Swim Club Double Double Meet (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 100 Free, 200 Free, and 100 Fly. March 24: Red Deer Silver Sharks Masters Invitational (SCM), Red Deer, Alberta. Plan to enter 100 IM, 100 Breast, 200 Breast. March 25: Calgary Masters Invitational 2012 (LCM), Calgary, Alberta. Plan to enter 1500 Free, 50 Free, 100 Free, 400 Free. April 14-15: Alberta Provincial Championships (SCM), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 1500 Free, 50 Fly, 100 Fly. May 3-6: Edmonton Keyano International (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 800 Free. May 18-21: Canadian Masters Swimming Championships (SCM), Kelowna, British Columbia. Entered 50 Free, 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly. June 10-16: FINA World Masters Championships (LCM), Riccione, Italy. Entered 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly, Relays.
Updated February 16th, 2012 at 02:19 PM by lewba
w/u: 200 FR/200 Back 6 x 100 kick on 1:50 - did flutter w/ board, back w/o, SDK, flutter, back, then swam a 100 breast on the last one 5 x 200 Pull on 2:45 - 1: DPS (ez) ~ 2:32 - 2: 25 DPS/25 HARD ~ 2:24 - 3: 25 HARD/25 DPS ~ 2:23 - 4: Build by 50 ~ 2:25 - 5: Go for it ~ 2:18 10 x 50 on ? - Did IMO 1-4, 5-8 - 100 IM for time ~ 1:10.12 10 x 50 on ? - drill/speed play intermixed 100 yards of "you need to work on your breaststroke" with the lifeguard/high school coach that I swam with 20 years ago 200 loosen and out (solo/Rec/3300yds/70 min) -------------------------- I have to admit that I was sore from that IM set on Thursday, and was enlisting any able (and mostly unwilling) bodies around the house to give old dad a backrub. The swim today was not overly difficult as there ended up being anywhere from 3-6 people in the lane at any given time. I was coming in on the kicks from 1:30-:35, and was pleased with the 200 pulling times. I went to the 50's on an interval to not run anyone over and worked the turn and breakouts. My neck and shoulders are still a bit tight, but I suppose that I should expect that after swimming that much fly in a practice when I usually don't. I was happy that Carrie came over to help me with the breaststroke. I was very pleased to drop 10 seconds on the breast portion of the 400 IM last week, and would like to be able to swim this stroke with more efficiency to help out my IM times. I also measured our home pool today to get it certified for the mini meet I will run on April 28th. It is the same weekend of nationals, so I am sure many bloggers will have to skip our little meet this year, but I think we can get some folks from the New England/upstate NY area to attend and have some fun. Our first meet in Bennington - complete with two 25 yard fun "sprint" events!
Updated February 13th, 2012 at 06:27 PM by rxleakem
I signed up today for the New England scy Champs at Harvard in March. I entered best masters times for all events (the website suggested these during the registration process, kinda neat), except for the 200 breast. Yes, the 2br - I decided to enter it for the first time ever and just ballparked a time. Friday, March 16, 8:00am warmup, 9:00am start #10 Men 50 Freestyle Time: :24.37 #12 Men 200 Backstroke Time: 02:11.88 #14 Men 100 Individual Medley Entry Time: 01:03.18 Saturday, March 17, 8:00am warmup, 9:00am start #24 Men 50 Butterfly Entry Time: :26.84 #26 Men 200 Breaststroke Entry Time: 02:55.14 #32 Men 200 Freestyle Entry Time: 01:57.19 #34 Men 100 Backstroke Entry Time: :59.45 Sunday, March 18, 8:00am warmup, 9:00am start #42 Men 200 Individual Medley Entry Time: 02:22.47 #44 Men 50 Backstroke Entry Time: :27.76 #52 Men 100 Freestyle Entry Time: :52.60 Last year I swam 6 events, and this year I decided to bump it up to 10. We'll see how the training progresses through the end of winter and see if some time drops are realized in the middle of March! I will be mailing in entries for the Valentines and Pace/Maker's mini-meets tomorrow. With these meets, I will replace the 100 and 200 Free with Fly to complete all events for the scy season Now, off for a swim ...
Updated January 26th, 2012 at 11:23 PM by rxleakem
Solo at Rec (scy) w/u: 200 FR/200 BK Go three times though (continuous): - 100 Kick - 100 IM drill - -- - FR/BK/SDK 4 x 100 Pull with Buoy on 1:20 - Focus on DPS, breathe 3/4/5/5 per 100 1 x 500 Noahs Ark Pull with Buoy on 7:00 - Went 6:20 4 x 50 on :60 - 25 DPS FR - :05 rest - 25 sprint IMO 250 w/d and out (2350, 40 min) ------------------ Quick lunch-time swim today on my day off. I wanted to get in for 1:30 min, but the recycling trip ran late and so did I. Not too much to report about the swimming today. I will be going to a men's breakfast at church tomorrow morning and try to make it late to the master's team workout (if not, I'll swim solo after lunchtime). On Sunday will be going to Salem, NH, for a scy mini-meet. Knowing that have not been able to get much sprint work in, I entered the: - 200 IM (goal: 2:16.72) - 50 FR (goal: 24.94) - 50 BR (goal: 38.77) - 50 FLY (goal: 27.86) - 50 BK (goal: 28.46) So the last time I swam 200 IM or 50 Breast I was probably 14 yo - just continuing my quest to swim every event as a master. I am slow at breast, but have been poking around in the [ame="http://www.usms.org/forums/showthread.php?t=16584"]"Frog Lane"[/ame] and trying to fix the timing of my kick. I'll try to get some videos up next week. Honesty, one of the high school girls just broke the 200 IM record of 2:25, so I just hope to get under that - sad, I know
Updated January 22nd, 2012 at 10:41 PM by rxleakem
Solo at Rec (scy) Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba). w/u: 100 Free/200 RIM D/K 4 x 75 Indiana IM's (no FR) on 1:20 4 x 50 FR Pull with Buoy on :45 Main set: Two times through: 4 x 150 Free on 2:00 (goal time 1:45) 1 x 150 Back on 2:00 1 x "Master minute" 6 x 50 RIMO on :45 1 x 200 IM Kick (no board) on 3:40 50 EZ 5 deep water bobs 1 x 100 IM for time (went 1:10.54) 50 EZ 200 w/d various and out (3200 yds, 55 min) ------------------ I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls). - 1st 5: 1:38, :39, :40, :42, 2:00 - 2nd 5: 1:41, :42, :45, :43, 1:54 The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break! The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work. The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day! Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it). I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.
Updated January 17th, 2012 at 12:36 AM by rxleakem
Solo at Rec (scy) 200 FR/200 BK/50 ez w/u Fort's Aerobic Sprint Hybrid Set: 30 x 50 @ 1:00 -- burst to 15 meter & cruise the rest -- :30 between sets of 10 1-10 free 11-20 kick w/board (5 flutter, 5 dolphin) 21-30 speedplay (5 back spin drill, 5 fast hands breast) 300 Pull with buoy w/d - alt FR and BK by 50's (2350, 40 min) ------------------ Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon. I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it. After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down. I am planning on the following meets for the spring, with the idea to get times in more events: -WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY -Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR -Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays -NE SCY Champs: 3/16-18/11: More info to come
Updated January 7th, 2012 at 01:01 AM by rxleakem
170 days until Day 1 of the FINA World Masters Championships Entered the 2012 Canadian Masters Swimming Championships today. I'm only swimming 3 out of 4 days (not Friday). Here's my event list: Saturday 400 Free Relays Sunday 200 Free 100 Fly 100 Free Relays Monday 50 Free 800 Free Relays I also entered the Edmonton Keyano Blue Bear Meet that runs Jan 13 - 15. Here's my entries: Friday 1500 Free Saturday 100 Free 400 Free Sunday 200 Free 100 Fly 50 Free This is an age group meet, with heats and finals (except 400 and 1500 are time finals). I should make finals in everything else, but will probably scratch to give someone else the spot. As the heats are in the morning before our Masters workouts, I'll probably swim the workouts after. Thursday, December 22 Kinsmen Aquatic Centre WWU Pool (25m) 4 x (50 swim, 50 kick, 50 drill, 50 swim), 50s @ 1:00 16 x 25 kick, IM order @ :35 right into 8 x 25 swim/25 drill, IM order, @ 1:00 18 x 50 swim with fins @ :50 2 x 100 pull @ 1:50 2 x 100 pull @ 1:45 2 x 100 pull @ 1:40 2 x 100 pull @ 1:35 20 x 25 @ :45 (2 smooth, 1 build, 1 FAST!) 200 EZ Total Distance = 4000 SCM Tuesday, December 20 Kinsmen Aquatic Centre EWU Pool (25m) Don't remember the workout Total Distance = 4100 SCM Sunday, December 18 Kinsmen Aquatic Centre Comp Pool (50m) Don't remember the workout Total Distance = 3500 LCM Saturday, December 17 Kinsmen Aquatic Centre Comp Pool (50m) Don't remember the workout Total Distance = 4000 LCM
Updated December 23rd, 2011 at 03:26 PM by lewba
202 days until Day 1 of the FINA World Masters Championships Sunday, Nov 20 Kinsmen Aquatic Centre Competition Pool (50m) warmup: 300 swim 6 x 50 kick @ 1:00 200 swim 4 x 50 kick @ 1:00 10 x 50 as 25 scull / 25 drill @ 1:20 the following set is continuous: 8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2 4 x 50 back pull @ 1:00 8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2 4 x 50 breast pull @ 1:10 the following swim-with-fins set is continuous: 4 x (3 x 50 @ :45, 200 @ 3:30 (held between 2:32 and 2:38)) 100 EZ Total Distance = 4200 m Comments: Thankfully, I'm feeling much better now. I went to a walk-in clinic on Saturday morning and walked out with a prescription for antibiotics. I've had too many episodes of bronchitis / pneumonia / strep throat to let this go any longer! Monday, Nov 21 Yoga!
Updated November 28th, 2011 at 02:57 PM by lewba
Wow! I was surprised when I took a look at my blog and realized I hadn't written in nearly 2 months! August 21 - August 30 Swam 5 more outdoor workouts totalling 16,200 meters (averaging 3240 meters). August 30 was our last workout of the summer season, as the outdoor pools in Edmonton were scheduled to be closed that day. September 1 - 9 No training, as our indoor home - the Kinsmen Aquatic Centre - was closed for maintenance. September 10 -September 18 September 10 marked the beginning of our new season. As the Kinsmen was still closed for maintenance, we swam at Peter Hemingway and Terwillegar pools for this time period. I swam a total of six workouts during this time (19000 meters, averaging 3167 meters per workout). We added a new coach to our roster for this season. Here's the introductions that I wrote for each of our coaches: New to the club is Mathew Mossey. Matt has previous experience in the swimming community, having been a competitive swimmer for over ten years. After removing himself from the water, he made an easy transition to the deck and has been active in coaching for the past ten years. He has coached with the Saskatoon Goldfins Swim Club, Edmonton Huma Swim Club, University of Alberta Swim Camps, Edmonton Keyano Swim Club, and Fort Saskatchewan Piranhas Swim Club. He recalls winning two Provincial Championships with the Edmonton Huma Swim Club as one of his most enjoyable and challenging experiences. Matt will be responsible for the "Sharks" practices on Tu/Th/Sa/Su. Glen Playfair is returning for another season. In recent years, Glen has been University of Alberta's Head Coach for cross country and track and field (distance), as well as the Head Coach of the Edmonton Thunder Track and Field Club. He was Athletics Canada's Head Coach for the NACAC Cross Country Championships in Trinidad & Tobago (2010) and for the 38th IAAF World Cross Country Championships in Poland (2010). He was also the Team Coach for the 37th IAAF World Cross Country Championships in Jordan (2009) and recieved the Alberta Coaches Recognition Award (2008). He has also been heavily involved in the International Triathlon Union and has coached triathlete stars such as Paul Tichelaar and Paula Findlay. Glen will be responsible for our noon hour practices (M/W/F), as well as the "Turtles" practices on Tu/Th/Su. Jim Phelan is also returning for another season. No stranger to the Edmonton swimming community, Jim's career in the sport has been based entirely out of this city. The first eleven years were spent growing up and swimming for the Edmonton Keyano Swim Club until 2005. After graduating high school, Jim was proud to be a member of the University of Alberta Golden Bears Varsity Swim Team from 2005 until 2010. Highlights included three trips to the CIS National Championship from 2008-2010. More recently, Jim was head coach of the Edmonton Huma Swim Club in 2011. He was also the head facility coach at Scona pool for Olympian Swim Club in 2010-2011, and assistant coach for the Edmonton Masters Swim Club in 2010-2011. Jim was also the head coach of the Derrick Devil Rays from 2008-2010. He has been involved with the U of A Summer Swim Camps and served as the ASSA "All Star" Coach at Age Group Provincials this past July. Philosophically, Jim believes in a proper technical basis in all skills and strokes to be continually emphasized to promote balanced swimmer development over time. This technical emphasis must then be reinforced with power swimming to achieve success. Academically, Jim is pursuing graduate studies in American History at the University of Alberta. Jim will be our backup coach, filling in for Glen on Saturdays and other times as needed. September 19 - October 10 Back at the Kinsmen Aquatic Centre. Swam a total of 10 workouts (35800 meters, averaging of 3580 meters per workout). Notable sets during this time: SCM 4 x 50 free descend @ 1:00 (:37, :35, :34, :33 = 2:19) 200 free fast @ 4:00 = 2:22 4 x 50 free descend @ 1:00 (:35, :34, :33, :33 = 2:15) 200 free fast @ 4:00 = 2:18 LCM (with fins) 4 x 50 free EZ @ 1:00 1 x 100 pace @ 1:30 = 1:11 4 x 50 free EZ @ 1:00 2 x 100 pace @ 1:30 = 1:10, 1:10 4 x 50 free EZ @ 1:00 3 x 100 pace @ 1:30 = 1:09, 1:09, 1:09 6 x 50 free EZ @ 1:30 4 x 100 pace @ 1:30 = 1:09, 1:09, 1:09, 1:09 October 11 242 days until Day 1 of the FINA World Masters Championships Kinsmen Aquatic Centre WWU Pool (SCM) 2 x (100 swim, 100 kick, 100 drill, 100 swim) 4 x (3 x 75 @ 1:45 as 75 kick, 75 drill, 75 swim); sets of 75s in reverse IM order 3 x 100 Fly as (75 drill/25 swim) @ 1:45 with fins 3 x 100 Back as (75 drill/25 swim) @ 1:45 with fins 3 x 100 Breast as (75 drill/25 swim) @ 2:15 NO fins 3 x 100 Free as (75 drill/25 swim) @ 2:00 NO fins 4 x (8 x 25 as 6 drill, 2 fast) @ :40, IM order 100 EZ Total Distance = 3800 Meters Comments Day after Canadian Thankgiving! Was tired and sore from the weekend because we drove out to our cabin in Saskatchewan on Saturday after workout (4300 meters) and spent the next two days doing chores to get the place ready for winter: chop wood, haul out the boat and winterize it, take out the docks and boat lift, winterize the water system (clean out the water softener, blow out the water lines), etc. But we also had time for a nice Thanksgiving dinner, complete with turkey, stuffing, cranberries, ham, mashed potatoes, turnips, ... yum, yum!
Updated October 14th, 2011 at 05:03 PM by lewba
Aquasol - 5:30pm 6:45pm Coach Janine - Warm 2x100FR, 200IM drill, 100K, 100P (600) 4 Vertical Kick for 1:00 FR,Fly,FR,Fly 200 Fly 200 Back 200 BR 200 FR 200 IM Repeat on 4:00 (1000/1600) 6x100 P on 1:30 (600/2200) 20x25 Sprint (500 did 250/2450) 200 cool 2650 My hamstrings were threatening a reprisal, but I was able to beat it back with low calorie G2 Non-High Fructose Corn Syrup Gatorade, didnt want to push it. I signed up for the 38th Annual Sprint Short Course Meters Pentathlon at UC Davis. After 2 years (2008 & 2009) of humiliating dead last finishes in just about all the events (50 Fly, BK,BR, FR & 100IM), Im hoping on doing what Im doing in practice at the race, I havent wrote out my best sprint times, because I dont want to stress on self-expectations or jinx it, although I dont believe in such things, I just know if I waltz in over confident, I wont give it my best. I havent done a meet this year, so I figured Id start out my new aged group with a bang.
Postal 10k Planning I trained pretty hard Mon - Wed then backed off Thu & Fri to rest a bit for tomorrow. I asked Charles Logan, director of the swim center swim center to drop the pool temp a few degrees to 77 or 78 and they did. The skinny people were chilly. 10k's a long way, it's: 2 x 5000 or 4 x 2.5 or 5 x 2000 or 6 x 1500 + 1k or 10 x 1000 or 20 x 500 or 25 x 400 or 50 x 200 or 100 x 100 I've lined up a counter. Swim starts at 7:00 so I'll 5:45 wake 6:00 leave home 6:45 arrive and get ready 7:00 dive in will put GU & water near my lane. plus right before I swim I'll probably down a few gu's, drink half a liter of smart water and take in a little caffiene Plan to wear B70 jammer have Speedo pro back up. I'll tie it tight and probably double knot. I've shaved some and will shave more tonight. I get a rub spot on my right delt when it hits my stubbly chin on long swims, so I'll reshave my face tomorrow morning. I'll treat my goggs to not fog. No Cap Correct Pace is the key I need to stay easy long smooth relaxed and consistent. Remain aware of how far I've gone, how much left, my running time and the pace I'm holding. I'll have my counter signal 1,000's plus 9500, 9800 & 9900 I won't stop much or for too long. On my previous 10k I did a stretch of repeat 100's on 1:20, boy that was a mistake. Larry suggested 3k straight then short breaks after each 1k 1st 1000 hold 1:18's & go 13:00 2nd - 5th 1000 go 13:05 targeting 65:20 5k split 6th - 10th 1000 hold 13:20 I've considered doing it as a set of 6 x 1500 on 20:00 followed by a 1000 on 13:20 I'm nervous and excited. I know somewhere during it I'll be cursing, why did I ever get myself into this? Wish me luck. My sordid history with Postal swims: Sat May 30th, 2009 LCM Swam a 10k today Sat June 6th 2009 swam a 5k this morning Sun Jan 23rd, 2010 Went Postal Sun Jan 30th 2011 HR Postal Swim take 2 1 hour postal swim January 24th, 2009
Wed Aug 17th 2011 scy 7:00 a.m. this Saturday I'm going to do a Postal 10k. Wish me luck. Anyone have any suggestions? here's how my last one went: Sat May 30th, 2009 LCM Swam a 10k I hope to do better and not make the mistakes I made. Subscribe to Ande's Swimming Blog Whitney Coached UT, main pool scy 6:30 to 8:00 dove in 6:35ish wore blue camo jammer swam with Nate Beside Emory, Chris, Korey,Tyler, Marcio, & Mike WARM UP 1400 easy 50's & 100's Main SET: scy 4 rounds of: 3 x 200 fr on 2:40 85% effort right into 8 x 25 on 0:30 odds easy evens fast 100 easy on 3:00 held 200's on 1st 2 rounds under 2:11 held rounds 3 & 4 at 10k pace except for R4 #3 was 2:01 did 150 2 beat kick, 50 6 beat kick ~ ~ ~ Then did 500 warm down easy smooth 50's on 40
Updated August 17th, 2011 at 08:13 PM by ande


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Presbyterian Medical Group has hired Dr. Thomas Kious for its Presbyterian Hospital Emergency Department. Kious comes to Presbyterian with 13 years of health care experience, most recently from Questcare in El Paso, Texas. He earned his bachelor's degree in biology and chemistry from the University of the Pacific in Stockton, Calif. He received his medical degree from the University of New Mexico and completed his emergency medicine residency at the University of Rochester.
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Kevin Federline Father of the Year
Kevin Federline, Father of the Year?
by babysugar
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Dina Lohan was named one of Long Island's Top 20 Moms by Mingling Moms and now Kevin Federline is being crowned "Father of the Year" by Prive Las Vegas. While, the faithful and frequent patron who happens to be the father of four was probably an obvious choice, I'm shocked that a Sin City nightclub would even present such an honor.
The aspiring actor/dancer/rapper seems to have stepped up his parenting game with sons Sean Preston, 2, and Jayden James, 1, in the last year during ex-wife Britney Spear's very public breakdown, but does that make him Father of the Year?
6 years
It makes me wonder what the hell the person/persons involved were thinking when they came to the conclusion that he was father of the year.
6 years
Whenever I see the kids they are always with a nanny. BUt I guess they are under his care, I would hope that he does spend lots of time with them too. :? Is he really a good father? How would anyone know, unless they were right there with the family quite often.
6 years
Not sure why everyone is so surprised. People are generally recognized for how they step up during a crisis period, no matter who they were or what they were doing before.
6 years
brad pitt, gavin rosdale do seem like good fathers too, but kevin is also a good father
6 years
I don't really think an award for Father of the Year given out by a Las Vegas night club holds much weight...
6 years
He stepped up to the plate acknowledging that Brit was not fit to care for his kids, but father of the year.....that's a stretch.
6 years
are you kidding me?? KFed father of the year? In what universe? Give me a break! Give me Brad Pitt, Gavin Rossdale, Hugh Jackman...
6 years
i wouldnt say father of the year, because ryan phillipee is father of the year, kevin is a good father but not father of the year
6 years
i would like to think that we have some days doing a little more to warrant a father of the year award, but hey what do i know.
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- 6 things you need to know about early puberty — Real Simple


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where is my rate>>>?
where is the tool bar menus...?
it's gone...!!! after last few minutes Updating
O.O Weird, I don't know anything about this. Try closing out and restarting your browser. Or restart your computer, if all fails, run around screaming frantically holding the monitor high above your head. Hehe :P
NM Reb
it's gone...!!! after last few minutes apdating
My drop down menus are also gone....
My drop down menus are present, but my conditional moves board will not load.
i can't even log on anymore?!!
my forum writing doesnt work either
I haven't experienced any technical difficulties whatsoever. weird
The only change I have seen (so far) is that the search button is gone in the top right corner.
my internet connection isn't worki.....
I can't see any pieces on any boards.....where have they gone? Everything else is working great, just pieces?? On the plus side the pages are loading very quickly...I just can't do anything with them
easy solution, Just get a MAC
For those of you having problems with the menus, we are working on it. This issue appears to only involve IE, so in the mean time, you can try a different browser.
haha new upade for you guys...
my new update is I can't see the board on vote chess games...
I am having this same problem. I cleared my cache, restarted firefox, even tried IE, yet I can't see the vote chess boards. I'm not having any of the other problems voiced here, and the preview of the vote chess board works.
I fail to see the solution.
I'm just missing the search bar...
Nevermind. : )
This should be fixed...I hope :)
Also...vote chess boards details now is blank...???
can you give me a url ?
what do you mean url...?
Here Jay, this is one of my vote chess games where I can see the board(although it is greyed out), just no pieces:
It's the same with all my vote chess games.
Chess Hero 2.0.1 - can you play like a GM?
by tpenny a few minutes ago
who would be best chess player in lord of the rings and why?
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Cowardly Fischer
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Positions that make you slobber
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Noj Dubrovnik: Robustness
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Has anyone ever thought of playing blitz chess on gigantic size chess board
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Why does FIDE have anti-doping regulations?
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sicilian defense as a main weapon
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This questions wasn't meant to be a definitive end all be all answered. It's just for discussion and it's pretty much a gauge to see the general consensus. America has come a long way in the cellphone/smartphone arena. The new phones that some of us have do incredible things. What more is there? How much better can it get? Will you phone be sufficient enough to merely keep up with it's newcomers? Will it be worth it to trade in that old faithful you've had for 2 years? What do you think the new future era of phones will bring to the table?
Your "new phone" is obsolete as soon as you buy it imo. Technology is moving so quickly in the mobile industry it's mindboggling. However, I have an Inc and I am still happy with it, minus the battery life... It's like when you buy a new car, the value immediately goes down as soon as you sign the last paper.
Obsolete isnt a good term. The D1 is out dated, but not obsolete. It still fuctions just fine. Obsolete means it can no longer function as intended. While technology moves forward things get out dated. But obsolete takes a long time. Heck I would say an original NES isnt obsolete yet. "Stay classy Interwebz"
Hmmmm, ok. So maybe obsolete isn't a good term, but I don't want to use outdated either. I would say "irrelevant" This term is also a subjective term. Because a phone is a phone is a phone. A smartphone can be many things. Some people have different expectations of smartphones.
Well technically smartphones are outdated the day they are released, the only time they are top of the line is when we hear a rumor about it =P


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'American Idol' Alum Jessica Sanchez Officially Joins 'Glee'
The Season 11 runner-up will join the Fox show's fourth season in an unspecified role.
It's official: American Idol Season 11 runner-up Jessica Sanchez is signed to a recurring role on Glee.
Although there are no details on what the 17-year-old Chula Vista, California native's role will be, rumors are buzzing about a new love interest for the character, Finn (Cory Monteith), according to TVLine.
VIDEO: Jessica Sanchez on Being 'American Idol' Runner-up
Sanchez has been busy recording tracks for her debut CD, and recently tweeted that the studio is her "second home."
The singer also performed at the 2012 City Of Hope Spirit of Life Awards Gala held at Exchange LA last Wednesday night, along with American Idol Season 6 winner Jordin Sparks, Britney Spears, The Pointer Sisters, and Miley Cyrus.
STORY: 2012 Democratic Convention: 'American Idol' Runner-Up Jessica Sanchez Rocks Charlotte
City of Hope is a leading research, treatment and education center for cancer, diabetes and other life-threatening diseases.
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Photo Galleries
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Friday in Photos
A peacock shows its feathers at a garden in Grand Hallet, Asiana flight 214 is dismantled and hauled to a hangar at San Francisco International Airport, A runner is gored by an 'El Pilar' fighting bull during the running of the bulls at the San Fermin Festival.
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Residents living at a poor Manila district of Tondo line up empty plastic pails and containers to protest and urge Philippine President Benigno Aquino III to immediately order two big water concessionaires in the metropolis to refund alleged exorbitant and onerous pass-on charges to millions of Filipino consumers Friday, July 12, 2013. The pass-on charges were discovered following plans by the concessionaires to raise the water rates. (AP Photo/Bullit Marquez)
Photo by Bullit Marquez
Photo by Bullit Marquez
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On stage & behind the scenes at the Oscars
Photos from the 87th annual Academy Awards in Los Angeles, Feb. 22, 2015.


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I Learned More Stuff Today!
No. 1 I've been trying to get text in some of my pictures the way I wanted them. Finally with help at the computer help forum I got a handle on it!
Been trying to get out to do the hedges, but finally the gentleman who keeps my lawn looking good did it for me. But today I got the hedger out and thinned out and trimmed up all the Azaelas. While I was raking the debri I pulled up two good size Azaela slip that had taken root. Got those into pots right away. Hope they survive my rough handling.
Then it got pretty hot for me, so I started playing with the MS Paint program and I think I'm beginning to understand it. Well, that will be up for further debate!
Late this afternoon the Ranaculu bulbs arrived and guess what? Only planting instructions were how deep and how far apart. Will have to get those planting instructions again and hang on to them this time. How was your day! Pat
Good for you Pat! Looks like you did it and did a super job:) I'm trying to learn that also, at least how to label my photos, I think I can do it now. I've been too busy with other stuff. I think I'm through for awhile outside. I got the last 3 roses planted that I'd ordered and came the other day. I'm done except for a few pots I want to plant. My goal was to be done by the time the heat hit. I almost made it:) Now, I just have to get all my roses healthy again from pests and I can stop and smell them....ha ha.
My 3 clematis never did grow that I planted in pots. Next time I'm going to put them directly in the ground.
So now I'm going to just watch what I've got planted grow and enjoy:) I really need to see these roses mature and see how much room they're going to take up first before planting anything very large in with them. But, knowing me still haunt Lowes and see what else I might like....
It's still going to be really hot again today so I'm going to hide out, the sprinklers watered for me today. Maybe read a book or finish my fairy sign that still half done.
Way to go, Leslie! I'm still planting stuff (a little every day)...because I keep buying more stuff! LOL Plant sale next weekend, and Mom is coming down for that. Then there's a Mother's Day sale at the nursery near her house, so she'll probably get more goodies for us. And in between, those annual 6-packs at various stores keep luring me in! There's no way I can wait until fall to plant again. LOL
So, I've been slowly but surely planting some natives (Artemisia, Salvias, blue flax, 'Cape Blanco' Sedum, etc.) and my first Agastache. We turned on the air conditioner for the first time yesterday (89F doesn't sound hot...), and it was a wonderful thing.
Pat, you did good on that pic label! Paint is such an awesome program. I'm so used to my Paint Shop Pro that I don't get to use the MS Paint program very often, but it's a great thing to have on computers.
I planted the veggie plants I bought -- 3 eggplants, 2 zucchinis, and 1 Italian Parsley -- to keep the Early Girl Tomato company. Then it was into the little garden off the patio where I put in 6 Agnopanthus where I had ripped out a scraggly Rosemary that was getting in the way of the Manzanita that I really want to become a presence, and generally cleaned up that area.
I don't think it got as hot or humid as yesterday, but I have the ACs on anyway.
I got quit "hot"-under-the-collar at a cactus that got me twice in two days. Yesterday I had to pick bristles out of the back of my leg and my jeans. Today I had to toss a perfectly good pair of really expensive garden gloves because I grabbed the darn cactus to rescue it. That and a handful of bristles that went right thru' the leather are all the thanks I got. grrrrrr!
I'm glad your "learning" has been better than mine. I should learn how to use all the fancy stuff on my Mac...... but good for you for trying so hard.


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Surplus at all costs is 'mindless'
PUBLISHED: 18 Apr 2012 00:02:11 | UPDATED: 19 Apr 2012 11:30:41PUBLISHED: 18 Apr 2012 PRINT EDITION: 18 Apr 2012The federal government's "mindless" pursuit of a budget surplus – not banks' interest rate rises – poses the biggest threat to the economy, Ralph Norris has warned.
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Companies | National Aust. Bank, Westpac Banking Corp |
People | Ralph Norris, Cameron Clyne, Wayne Swan, David Bradbury |
Topics | Economy /Fiscal Policy , Economy /Monetary Policy , Economy /Taxation , Financial Services Industry /Banking & Finance , Politics /Federal Politics |