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Team Member careers at Taco Bell offer you the chance to be part of a company that creates a caring and rewarding culture for all employees. We're one of the most successful quick serve restaurants in the world, with nearly 6,000 locations serving more than 36 million customers every week. What makes us different? Our success is based in the belief that your capabilities are our greatest asset—and investing in your career growth and success is our top priority. Want Más? Experience Taco Bell and apply now.
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Adam Dawson, It's A Free Country blogger
Adam Dawson has lived and worked in and around Washington, D.C. for most of his life. He does communications work for law firms and advocacy groups and writes freelance contributions for law firms and advocacy groups. He lives right over the Potomac River in Arlington, Virginia.
You can follow him on Twitter @AdamDawson9681

subset: commoncrawl


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It was a strong day on the mats for area high school wrestlers.
With Croatan leading the way with six regional champions, area wrestlers brought home 13 regional titles from the NCHSAA 3-A, 2-A and 1-A East Regionals that began Friday and ended Saturday at three different sites.
Not only that, a total of 38 wrestlers from the area's 10 high schools finished in the top four to earn a trip to the NCHSAA state championships, which begin Thursday at the Greensboro Coliseum. The finals are Saturday around
"Oh, wow, that's awesome,"
A year ago 31 area wrestlers made the state championships, with one —
Ross (44-3), the No. 1 seed in this year's regional, is again headed to the state championships, this time after winning the 126-pound title at the regional at
Teammate Matthew Reed was seeded second and came in second, falling in the finals 8-3 to Currituck's Michael Doherty. The match was tied 3-3 in the second period when Reed re-injured his shoulder.
"At that point the Currituck kid kind of took it from that point on," Akins said.
But the Cardinals, who had five earn trips to the state championships, won the team title with 128.5 points, edging
"It was an amazing day," Akins said. "We didn't have as many go to states as we hoped would go, but every single member of the team contributed to the team points. That's a big thing we preach. The past two days they went out and definitely worked for each other and it was pretty amazing to see."
Also, White Oak sophomore Jamarcus Allen, who went through the Coastal Conference unbeaten and was the third seed, won the 106-pound title by pinning Jack Howard of C.B. Aycock at .
Of the area teams, Croatan had the most first-place finishers with six in the 2-A regional at
Claiming titles were Greyson Millis (113), Alex Bray (120), Brody McGrath (138), Nate Fallon (145), Andrew Colborn (170) and Kyle Colborn (195). It was the fourth straight regional title for Bray, a first for wrestling power Croatan.
That was one of several regional highlights for Croatan coach David Perry.
"Kyle Colborn was dominating the whole time. We really thought he would get the MOW (most outstanding wrestler)," Perry said. "Nate Fallon looked good coming back from (a shoulder) injury."
The Cougars also had three runners-up: Dustin McCaw (126), Sam Slater (160) and Johnathon Rigsby (heavyweight) to win the regional team title with 230.5 points. Topsail was second with 191 points.
Swansboro was sixth with 104.5 points followed by Northside with 71 points.
McCaw lost in overtime while Rigsby was up 8-2 when he "got caught and got pinned," Perry said. "So he was way ahead, and Sam Slater was ahead too when he got pinned. So we could easily have walked out of there with nine champions.
"We've very happy and very satisfied, but also we're always thinking, 'Gosh, we almost had nine champions.'"
Of his six regional champions, Perry said at least four — Bray, McGrath and the Colborn brothers — should be No. 1 seeds out of the East going into the state championships.
Also claiming a 2-A title was Northside's Trey Eason (41-2), who downed Joseph Sculthorpe of Topsail 3-2 in the finals.
Four 1-A wrestlers claimed gold at
Two-time state runner-up Joby Armenta (44-2) won the 132-pound crown with an 8-0 win over
Winegardner won three of his four matches with pins, including the finals in 51 seconds in the first period over Pamlico's Connor Hough.
"He's been on fire all year, just wrestling lights out," coach Charlie Dempsey said. "He picked it up at the tournament this weekend. He kind of dominated the whole weekend."
Winegardner and Armenta both lost in the state finals last year, which Dempsey has fueled the duo's desire to be on top of the podium at the Greensboro Coliseum on Saturday with a gold medal around their necks.
"After losing last year both those guys were heartbroken," Dempsey said. "Ever since then I've seen that they've been working hard to get to this point. I can just tell the intensity and the drive in their eyes. Those guys are right where they want to be and wrestling great right now."
Brewer was hurt in his semifinal match and doctors advised him against continuing, Lejeune coach Tom Childs said, adding that
"He wrestled good," Childs said. "That's the best I've seen him wrestle."


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First off, this is how I run clen precontest to drop 10Lbs in 10 days. I am not advising anyone else to do this as it is extreme.
Before my last show I felt I needed to get my body fat down fast and was running out of time. I did this with clen only, as I feel I tend to lose muscle when I add T3, although minimal T3 most likely won't cause muscle loss if AAS are used.
I run clenbuterol only for 10 days in an ascending fashion dose wise everyday. All clen is dosed upon waking on an empty stomach. I think it best to supplement with 3-5 grams of taurine split up throughout the day in 1 gram intervals to avoid cramping as much as possible. I also put salt substitute(potassium chloride) on all meals and even in my protein drinks. I keep calories at 10 per pound of body weight with macros at 40% protein, 40% carbs, and 20% healthy fats from almonds and avocado. I make sure to drink a minimum of 2 gallons of water.
Day#1: 40mcg clen
Day#2: 60mcg clen
Day#3: 80mcg clen
Day#4: 100mcg clen
Day#5: 120mcg clen
Day#6: 140mcg clen
Day#7: 160mcg clen
Day#8: 180mcg clen
Day#9: 200mcg clen
Day#10: 200mcg clen
I actually went higher in those days but it was way dangerous so I'm not posting the true amounts. This is very high dosing and really pushes blood pressure up. I used Vasodilators to open blood pathways. Tadalafil is one vasodilator I used and I was on a prescription vasodilator as well.
I dropped so much fat in those 10 days. I walked on the treadmill for 20 to 30 minutes and did a short weight workout each day with moderate to low intensity to avoid too much stress on the heart. I was quite winded from so much clen. The results were unreal, although you must be aware of the risks involved.


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Women's Soccer Nets 3-2 Win over Limestone Behind Three Second Half Goals and Game-Winner with Three Minutes Left
September 25, 2010
MISENHEIMER, N.C. Pfeiffer University needed three second half goals and the game-winner in the 87th minute to defeat Limestone College 3-2 in Conference Carolinas womens soccer action on Saturday afternoon at N.E. Lefko Field. Alyssa Wombwell (Grand Blanc, MI) notched the final two tallies as the Lady Falcons improve to 4-4 overall and 2-1 in league play with the comeback win. The Lady Saints see their record dip to 2-4-1, 1-2.
In a 2-2 contest, Wombwell lined up for a corner kick in the 87th minute. Taking the shot from the far side, Wombwells attempt found the back of the net on its own with 3:06 remaining for the game-winner.
Earlier in the match, Limestone carried a 1-0 lead into the half as Vanessa Jarrett (Ottawa, ONTARIO) headed home her third of the year on assists from Lauren Lanham (Gaffney, SC) and Ashley Alderin-Fleagle (Kernersville, NC). A long pass from Alderin-Fleagle and cross into the box by Lanham led to Jarretts header just under the crossbar.
Just past the hour in the 63rd minute, Alderin-Fleagle made it a two-goal game with her second of the season. The midfielder corralled a loose ball and fired a shot into the top left corner for the 2-0 lead.
Pfeiffer got on the board just 1:02 later as Sheena Regan (Chesapeake, VA) took the ball down the middle of the field and quickly found the back of the net slicing the Lady Falcon deficit in half. Wombwell scored her first of the day and sixth of the year just 63 seconds later notching the equalizer on an assist from Lindsey Godwin (Raleigh, NC). Wombwell then finished off the Lady Saints with the game-winner in the 87th minute.
Pfeiffer out-shot Limestone 13-7 as Jamie Alcala (Fredericksburg, VA) made a pair of saves in net for the win. Pfeiffer will return to action on Tuesday hosting Mount Olive for another league tilt at 2:00 p.m.


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|The Huf Ramondetta Pro Shoe features a low profile vulcanized rubber outsole with triple wrapped toe for added durability and grip, an upper comprised of extra-durable suede and canvas, new Huf stratusfoam technology in the insole for impact resistance and a custom Peter Ramondetta woven tongue label.


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More cameras
To provide photographers with a broader perspective about mobiles, lenses and cameras, here are links to articles, reviews, and analyses of photographic equipment produced by DxOMark, renown websites, magazines or blogs.
Committed to retaining its sales lead in numerous countries, Canon views its new EOS 650D as a strategically important product. What improvements can we see with respect to its sensor, which Canon claims is new? How does this latest camera in the EOS line compare with its predecessor, the EOS 600D, and with its rivals, the Nikon D3200 and the Sony SLT-A65? The answers lie in our sensor test results for the 650D.
Canon's annual update of its amateur APS-C D-SLR and successor in a long line of cameras (EOS 500D, 550D, 600D), the Canon EOS 650D brings with it a few well-thought-out new features. By contrast, there are no surprises in store about the 18Mpix APS-C sensor that it seems to have inherited from the EOS 600D. Some first impressions in our preview.
The EOS 600D looks much like the EOS 550D, which, however, it does not replace. Both bodies will remain in Canon's lineup. The 600D utilizes most of the 550D's hardware features, including its 18-megapixel sensor; it adds an articulated screen, along with the "beginners" functions and creative filters first seen on the EOS 60D. In a way, the EOS 600D results from the fusion of the EOS 550D and the EOS 60D.
On February 12, 2010, we published the DxOMark ranking and test results for a Canon EOS 550D pre-production model. However, as we always want to make sure that our data reflects the performance of cameras that are actually released on the market and available to consumers, we have since measured a commercial model and can now publish its results.
To website
Read the article


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- Program Details
- Costs
- Courses Offered
- Orientation
- Application
CCI Florence:
- CCI Short Courses
- Past Short Courses
- Geneva
- Lisbon Portugal
- Other Destinations
Other Destinations:
- Student Work Etc.
- Blogs
- Advice
Life Abroad:
- Customs and Culture
- Language
- Passports and Travel
- Health and Safety
- Other FAQs
- Links
FAQs and Resources:
Florence Orientation
CCI Florence Orientation takes place here in Kent the semester prior to the one you will spend in Florence. It is designed to help prepare students for the CCI Florence semester. The course generally meets once per week for six weeks either mid-fall semester (for spring semester abroad) or late spring semester (for fall semester abroad). The dates were chosen as the most advantageous time to complete all the necessary paperwork and prepare for departure.
Course content includes:
1. Getting to know your cohort (soon to be your family for a semester)
2. Registering for the courses you'll take in Florence
3. Applying for and securing Italian student visas, and completing other necessary paperwork
4. Visits from a university attorney, a financial aid counselor, and a study abroad program officer to discuss legal, financial and administrative matters
5. Visits from alumni of the program to provide advice on planning, packing, food, travel, phones, life in Florence, and everything else you want to know about.
Study abroad is a CCI priority, and the college makes a large commitment of resources – money and faculty/staff time – to the Florence study abroad program each semester. The program was created to provide a significant learning opportunity for you, and this orientation, while aiming to help you prepare, is also an occasion for you to demonstrate that you plan to take study abroad seriously. This is a one-credit graded course, and it is expected that you will devote the expected time and energy to it. Failure to do so will jeopardize your eligibility to participate in CCI Florence.


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The Institute for Humane Studies
The Institute for Humane Studies, George Mason University - Hayek Fund for Future Scholars offers application reimbursement up to $300 to students applying for fulltime PhD programs. For eligibility details go to:
Applications are accepted on a rolling basis.
WPRI & WNAC Invite Students Pursuing Degrees in Broadcast Television or Digital Media to Apply for Minority Scholarship and Training Program
WPRI and WNAC's parent company, LIN MEDIA, is accepting applications for its Minority Scholarship and Training Program and will award one broadcast television scholarship/internship and one digital media scholarship/internship in April 2013, to commence in Summer 2013.
LIN Media's Minority Scholarship and Training Program is an integral part of the Company's strategy to strengthen its talent base and deepen connections within its local communities by building on the cultural diversity of its workforce. LIN Media has been awarding two‐year scholarships to ambitious students since 1998.
Each student will receive a two-year scholarship for up to ten thousand dollars ($10,000) per year, which can be used toward tuition, fees, books, and room and board. In addition, LIN Media will provide each student with hands-on training through a paid internship program at one of its television stations around the country. The Minority Scholarship recipients will be assigned full-time positions at LIN Media upon graduation and successful completion of the training program.
Applications will be accepted until March 20, 2013. The application and criteria for LIN Media's Minority Scholarship and Training Program can be accessed via the Company's web site: http://www.linmedia.com/contact-us/minority-scholarship-program/.
Tech Collective
Tech Collective invites students to apply for the Lighthouse Computer Services/Tech Collective $1,000 scholarship, established to recognize a college/high school student who will pursue a degree in computer technology at a RI college or university, have a connection to the US Military, and demonstrate commitment, dedication, strong academic record, leadership, and a determination to gain a college education. The application and guidelines can be obtained by contacting JoAnn Johnson at the Tech Collective, - 521-7805 x 103 or email@example.com.
The Aspiring Educator Scholarship Returns!
The Aspiring Educator Scholarship is designed to further the education of individuals who aspire to work in the field of special education.
You could win one of FIVE $1000 scholarships!
Students attending an accredited institution of higher education in the U.S. and majoring in a state approved special education or related service program are eligible.
Scholarship applicants must:
- Complete the online scholarship application
- Upload a copy of college transcripts
- Submit an essay describing "How will you contribute to the field of special education?"
Get more information and submit your scholarship application today!
Applications are now being accepted. Deadline is November 1, 2013.
Questions? Feel free to email email@example.com.
Scholarships for Service
Scholarships for Service is a statewide AmeriCorps program which offers $1,175 for qualified educational expenses to students who complete 300 hours of service between September 5, 2012 and June 15, 2013. For more information, or to apply for this program, contact Kathryn Sasso, Career Development Center 401-456-8031.
Applications for the 2012 - 2013 academic year will close on August 8th
For a list of potential volunteer sites with overview of work and contact information
Questions? Contact the Career Development Center at (401) 456-8031.
|This page contains content in PDF format. You must have the Adobe Acrobat Reader to view this content, click here to download it for free.


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Message To Practitioners
"I would like to share with you my understanding of Lyme disease and other tick-borne illnesses based on nearly three decades of experience in treating thousands of patients, many of whom had suffered for years with debilitating symptoms before being correctly diagnosed and treated."
I hope this site will serve as a valuable resource to practitioners interested in learning more about such a complex, poorly understood disease. The information I share with you on this site is based on published peer-reviewed literature, material from presentations given during medical conferences and on my personal clinical observations made after treating all stages of the disease, from early onset to chronic. The clinicians and researchers interviewed for the site are experts in their field.
learn more →
Dr. Daniel Cameron & Associates is a private medical practice specializing in the diagnosis and treatment of Lyme disease and other tick-borne illnesses. We provide the highest quality of care with evidence-based treatment plans and are committed to improving the lives of patients suffering from Lyme and tick-borne diseases. learn more →
The International Lyme and Associated Diseases Society (ILADS) has published its 2014 Lyme Disease Treatment Guidelines. Evidence assessments and guideline recommendations in Lyme disease: the clinical management of known tick bites, erythema migrans rashes and persistent disease is are addressed in the new ILADS treatment guidelines. learn more →


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Welcome to the Registrar's Office! We link the institution with our past, present and future students. The Registrar's Office maintains the official student academic records of the University and publishes the official University Catalog and calendars.
Some of our services include course registration, grade collection and processing, course withdrawals, course and room scheduling oversight, transcripts, processing major changes, degree audit reports, graduation audits, degree conferral, enrollment and degree verifications, publication of Semester Notes, FERPA compliance, and much more.


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- Flat Rate Shipping. Any Size Order! -
- A Portion of Proceeds Benefit Tennessee Athletics -
Main Content
You may be on summer break, but your Vols gear is out in full force. You wouldn't dream of shelving your Volunteers pride just because school isn't in session, so why would you put away your team clothes? It's another hot Tennessee summer, and it's time to debut your warm weather wardrobe. This Slider ClimaLITE tee from adidas is just what you had in mind. It features a screen print Tennessee Athletics wordmark and adidas' moisture-wicking fabric, so you can stay dry and comfortable through all the summer fun.
- 100% Polyester fabric
- ClimaLITE technology for ultimate comfort
- Imported
- Officially licensed collegiate product
- Screen print graphics
- Tagless collar
- Ultra lightweight performance tee
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Special event items are produced by manufacturers only after the outcome of a game or event. These are advanced sale items and will ship immediately after they are received in our warehouse.
Manufacturer direct items are shipped directly from the manufacturer. These items are not available for international or expedited shipping.
Customized items can be personalized with options such as your name, your favorite number, and/or designs. Some options may be limited by league rules.


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Business Travel on a Budget – Where to Stay & Eat When Traveling for Business
This is part three of a three part series to help you get the most out of business trips.
Don't be afraid to look into hotel rooms outside of the conference block. While the conferences do generally get the best rates, if you feel you're spending too much money on a hotel room, comparison-shopping is a must!
No matter what kind of company you work for, it's always a good idea to be prudent when looking for restaurants that fit your budget on a trip. If you are staying at a hotel with a concierge, this person's job is to help you, the hotel guest. USE THEM!


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Best of Boston
BEST Restaurant, General Excellence, West
Le Soir
Sophisticated city dining has hit Newton—hard—in the form of this beautiful bistro. Chef-owner and Ritz-Carlton Dining Room alumnus Mark Allen has nailed everything modern French eating ought to be; his menu is refined (minus any stuffiness) and delicious (minus any… read more»
Zebra's Bistro and Wine Bar
You won't find any, ahem, exotic game on the menu at this Medfield gem—the theme is (perhaps wisely) limited to the décor. What you will find is beautifully crafted bistro fare from Brendan Pelley, an alum of Clio and Tryst… read more»
Chef Tim Maslow has transformed his father's tiny Watertown sandwich shop into a temple to the bounty of New England—and the world. Delicate bluefish with sweet carrot and creamy labne. Roast chicken with parsnip, broccoli, walnut, and ricotta. This may… read more»
Il Casale
This converted firehouse now sports all the trappings of a rustic Italian ristorante, including thick wood tables, exposed brick, and soft lighting. And the food is just as appealing: Notable dishes include gnocchi enrobed in fontina cream sauce and walnut… read more»
La Campania
From the pizza loaded with sweet figs, rich duck confit, and salty Gorgonzola to the agnolotti stuffed with tender pork cheek, the divine Neopolitan cuisine here tastes like it was made with nothing but amore. Just make sure you savor… read more»
Tomasso Trattoria
Owners Tom and Mary Prince are not only gracious hosts, they're also obsessive about their food: beautifully executed Italian fare that features light-as-air Neapolitan-style pizza crusts, hand-cut tagliatelle and pappardelle, and homemade sauces (we're talking 'roast-our-own-tomatoes' homemade). The Italian-heavy wine… read more»
Blue Ginger
Though, as it happens, lots of perfectly useful words rhyme with his name, we decided against opening this item with an ode to Ming Tsai. Not that he hasn't earned it: Over the past 10 years, while hosting a TV… read more»
The Metropolitan Club
A model steakhouse offers classic dishes, great wine, and flawless service. A modern steakhouse, like the Metropolitan Club, does it with style. Here you'll find the usuals bolstered by new wave add-ons like smoky tomato soup served with an adorable… read more»
Blue Ginger
True, Ming Tsai is part of America's elite cadre of celebrity chefs. His cookware, cookbooks, and PBS cooking shows are ubiquitous—all for good reason. He and sous-chef Jonathan Taylor lead a crackerjack team at Blue Ginger, where the garlic—black pepper… read more»
Blue Ginger
Ming Tsai is everywhere. He's on his own PBS cooking show Simply Ming, his two cookbooks are in bookstores, and his cookware line is at Target. So how good could Blue Ginger, the restaurant that catapulted Tsai to fame, still… read more»
Like moths to a flame. That's how we're drawn to Michael and Jill Leviton's extraordinary Newton restaurant, Lumière. The couple's recipe for refined simplicity and excellent service starts with the crisp, white-on-white tones of the dining room, tempered with warm-hued… read more»


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This week, several How I Met Your Mother fans were outraged over the series finale, so one viewer decided to give it a more palatable alternate ending. Hulu celebrated April Fool's Day by launching the spin-off series "In the Kitchen with Hannibal," and CollegeHumor unveiled a somewhat misinformed Game of Thrones catch-up video. Plus, Piers Morgan signed off of his CNN show for good, and Samuel L. Jackson gave a Boy Meets World-themed slam poetry performance. Check out those clips and more in our weekly roundup of the best online videos:
Read More >
Other Links From TVGuide.com
- Boy Meets World
- Billy Dee Williams
- Mads Mikkelsen
- Samuel L. Jackson
- Dancing with the Stars
- How I Met Your Mother
- Piers Morgan
- Game of Thrones
- Piers Morgan Live
- Hannibal
- The Tonight Show Starring Jimmy Fallon
Location, ST | website.com


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Gallery: PHOTOS: NYIGFs Roster of Sustainable Design Grows – We Highlig...
It was hard to pass by Peg and Awl's stall and not be enthralled. The Philadelphia based husband-wife duo carefully laid out some of the many found treasures that they transformed into heritage items. They constructed a small wooden cheese board from reclaimed Walnut from a local cabinet maker's shop and aged steel boat cleat handles. Hand rubbed with olive oil, it is safe to eat from and easily maintained with regular natural oiling. Their waxed canvas Marlowe Lunchbags and totes also seem to be big sellers this season and offer a re-useable alternative to brown paper lunchbags. For those looking for gardening accessories, reclaimed Oak Nesting Garden Boxes offer a perfect solution for urbanites interested in small, stylish receptacles from which to house plants. Or if you have a backyard with a sturdy tree branch reaching into it, Peg and Awl's offers a tree swing with some history. The seat is made from reclaimed old growth pine that once served as floor joist in a 19th century house and is finished with tung oil.
Also in the gardening category, the Greenaid Seedbombs from COMMONstudio offer a guerrilla approach to promoting greener cities. Based in Los Angeles, Greenaid works in partnership with Chrysalis to offer opportunities to local formerly homeless and disadvantaged individuals. Over 253,000 individual "bombs", equating to about 75 million seeds, have been distributed across 68 cities worldwide. Each seedbomb is made from a mixture of clay, compost and hundreds of seeds. The small balls are launched with a slingshot into underused landscapes and users are invited to add their latest action to interactive maps featured on Greenaid's website. New balls can be purchased from vending machines in select locations and suggested ideal seedbombing locations offer users a strategic way to have the most impact; all of this can be found online.
For those looking to support sustainable design coming from further away, a variety of international projects give consumers a way to do so. For instance, Fab Habitat Baskets designed by Vaishali Design Studios in India are made from recycled plastic taken from bottle caps and containers and are themselves recyclable as well. They are handfinished by local artisans and disabled workers from the Navjeevan Society, who receive a fair wage for their work. Also made from recycled materials, Zen Zulu's woven Imbenge and Jaheni baskets are made in South Africa from old telephone cables and come in a variety of bold colors. Eangee Home Designs, a member of the Sustainable Furnishings Council, offers several handmade options from the Philippines that feature nature untouched. The Urn driftwood series includes vessels in a variety of shapes and sizes made from found driftwood that is bound with hidden brackets. Lights feature shades made from coca leaves or Abacca, a weed commonly found throughout the country. From the Netherlands, the Crushed Vase designed and manufactured by Rob Brandt is made from recycled glass and offers an alternative to the straight drinking glass.
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2 T-bird pitchers combine to no-hit Marysville Pilchuck
The right-handed O'Brien combined with left-handed reliever Ian Oxnevad to no-hit Marysville Pilchuck as the Thunderbirds defeated the Tomahawks 3-0 in a battle of the top teams in the Wesco 3A's two divisions. Shorewood -- with a Wesco best record of 15-2 league, 18-2 overall -- leads the South. Marysville Pilchuck (14-3 league, 16-4 overall) is atop the North.
O'Brien pitched the first five innings, walking five. a Oxnevad pitched the final two, walking two.
"We never go into a game looking to no-hit," said Shorewood head coach Wyatt Tonkin said, who earned his 250th high school victory. "We just want to play good defense and if they score we need to score one more and just bring all facets of our game. But we were kind of on tonight. We hit some spots and looked pretty good."
O'Brien got all the run support he needed in the bottom of the first inning. Leadoff batter Cameron Sterne reached on an error and Kory Longaker followed with a single. Catcher Jake Bockelie drove them both in on the next at-bat with a double to center field.
The Thunderbirds picked up a third run in the bottom of the second inning when Bockelie added another RBI on a single that scored Spencer Jacobs.
"Pressure and small ball have kind of been our deal," Tonkin said. "And then Jake comes up big with a couple of men on."
Marysville Pilchuck starter Cody Anderson settled down after the first two innings and didn't allow a run the rest of the way. With O'Brien and Oxnevad on their game, it didn't matter.
"I think it is good for the team just to kind of boost their confidence a little bit going into the playoffs," Oxnevad said. "I think it is really good for us."
Like many no-hitters, it wasn't without some drama.
Marysville Pilchuck's Kyle Nobach came the closest to getting a hit in the top of the third inning when he delivered a hard shot to center field. Sterne made a diving catch to keep Nobach from extra bases and keep MP without a hit.
"It's pitching and defense," Tonkin said. "If we have a practice there is going to be some kind of defense in it. We try to instill in the guys pride in their defense. If we play great defense, with our pitchers we can stay in the game."
O'Brien continued to make quick work of the Tomahawks until the fifth inning when he got himself into a bit of trouble. After recording one out, O'Brien walked the bases loaded to give Marysville Pilchuck its best chance of scoring in the game. But O'Brien came back to get a strike out and a pop out to end the inning.
"That was huge," Tonkin said. "Confidence factor-wise for a pitcher to be able to battle out of a bases loaded situation like that it does wonders for your mental approach to the game and just being mentally tough as a pitcher.
With O'Brien's pitch count increasing fast, Tonkin decided to go to Oxnevad in the top of the sixth inning.
O'Brien threw "close to 40 pitches" in the fifth inning, Tonkin said. "His arm is more important than (a no-hitter). He's got a big future and a big upside. He was getting right on 100 pitches so I figured we'd get him out of there and keep him healthy.
Oxnevad also created some drama with the final batter of the game, Marysville's Bryce Minnick. Minnick kept extending his at-bat with foul balls and hit a laser down the left-field line that landed just foul before Oxnevad came back to strike him out and end the game.
"When he hit the ball I was a little scared it was going to drop in fair there," Oxnevad said. "That guy is a pretty good hitter and I just wanted to keep putting balls inside and at the end he finally stopped swinging."
After the game, the Thunderbirds were elated to have no-hit a team the caliber of Marysville PIlchuck.
"It's just great," O'Brien said. "It brings a lot of confidence for us to go into the playoffs."
Aaron Lommers covers prep sports for The Herald. Follow him on twitter @aaronlommers and contact him at email@example.com.
At Meridian Park Fields
Marysville Pilchuck 000 000 0--0 0 2
Shorewood 210 000 0--3 8 0
Cody Anderson and Kasey Walker. Riley O'Brien, Ian Oxnevad (6) and Jake Bockelie. WP – O'Brien. LP – Anderson. 2B – Bockelie (S), Kory Longaker (S). Records – Marysville Pilchuck 14-3 league, 16-4 overall; Shorewood 15-2, 18-2.
Like our high school sports page on Facebook, follow @HeraldNetPreps on Twitter and look for updates on our Prep Zone blog.Story tags » • Marysville Pilchuck High School • High School Baseball • Shorewood High School
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Sophistication returns to fashion without being stodgy
Banana Republic
A crimson dress styled with crystal and topaz layered bead necklaces is paired with a red feather.
Banana Republic
A sweater-jacket is paired with a pencil skirt and chandelier earrings with a beaded necklace.
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A monogram accordion-pleat sleeveless dress, with the crystal lace bib necklace, and topped off with the grey speckled faux fur scarf worn as a headpiece from a limited-edition collection designed by Banana Republic.
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A military-inspired black women's jacket from a limited-edition collection designed by Banana Republic.
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A party dress from a limited-edition collection designed by Banana Republic. The collection is currently available at Banana Republic stores.
Some of the influence could be coming from pop culture, with "The Great Gatsby" and "Anna Karenina" among the most anticipated movies before year's end, and the popularity of TV period pieces such as "Downton Abbey," "Mad Men" and "Boardwalk Empire."
No flannel PJ bottoms or ripped jeans there.
Polished sophistication can be tempting after periods during the past decade that have alternately favored bohemian, aggressive and blingy looks.
Some of the trends on retail racks include rich jewel tones of purple, blue and green, lace handiwork and refined accessories including brooches, opera gloves and top-handle bags.
Buttery, work-appropriate leather pants, equestrian jackets, quilting and gilded baroque embellishments are also on the sophisticated shopping list.
It's not just fashion experiencing this adult-quake, Tom Morton said.
Morton is North American chief strategy officer for forecasting and advertising company Havas Worldwide. He prepared a report that dealt with the "pushback against youth obsession."
"People are going where the money is," Morton said. A side effect of the economic downturn is that teenagers and 20-somethings aren't entering the economy as early as their counterparts did a generation ago, he said.
Women aren't necessarily using fashion and beauty as a tool to look younger, he said.
Instead, they're using those tools to be the best 40-, 50- or 60-year-old they can be.
Younger women are learning that sophistication doesn't mean matronly, and they're seeing these grown-up styles as a fast track to confidence and credibility.
Samantha Critchell
Associated Press
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E. coli complications have claimed the life of a Gaston County toddler and health officials said cases of infection are on the rise, with 20 people now being infected throughout the region. Of the 20 cases, 14 are children and six are adults. Six of the children are hospitalized.
Officials said they all attended the Cleveland County Fair, but so far, that's the only common thread.
Gage Lefevers, 2, died on Friday at Levine Childrens' Hospital in Charlotte. His death was confirmed by state health officials.
"We extend our deepest sympathies to the family," said Al Delia, secretary of the N.C. Department of Health and Human Services, in a news release. "Losing a child is a devastating thing for a family to endure and our thoughts are with them at this difficult time."
State Health Director Laura Gerald said in a release that the boy's death is "a tragic reminder of the seriousness of this kind of infection, especially in children."
Five Gaston residents, ranging in age from 2 to 21, are suffering from E. coli infections. There are nine confirmed cases in Cleveland County, five in Lincoln County and one in York County, S.C.
Some of these people are in hospitals fighting for their lives. Gaston County Health Director Chris Dobbins said on Saturday that of the 20 people infected with E. coli in the region, three are on dialysis and four are suffering from HUS, a type of kidney failure. The 20 cases are people who have either been confirmed to have E. coli or the presence of the infection is highly probable.
Health officials said HUS is a serious, life-threatening condition. Dobbins held a conference call with state health officials on Saturday and said he would be in contact with them again each day as the epidemic presses forward.
It is a "safe assumption" that the region will see more confirmed E. coli cases in the days ahead, Dobbins said. Symptoms are expected to show up as late as 10 days after exposure. Oct. 17 will mark the 10th day since the close of the Cleveland County Fair.
Mourning the death of a toddler
Claudine Cobb attends Trinity Church of the Living God in Kings Mountain, where she said some of the Lefevers family worships, including two of Gage Lefevers' grandparents and his great-grandmother.
Cobb said the boy was a "sweet child" and church members are praying for the family and will probably be taking them food.
"It just devastates me. I just couldn't believe that he passed away from his," she said. "He's real precious."
He acted chipper when she'd see him around the church.
"He was a special little man," she said. "I feel for the family. We're all praying for them. It saddens me."
Fighting back tears thinking about the situation, Cobb said the congregation is like a family and Lefevers is now with Jesus.
Upon hearing of the boy's death, numerous people posted condolences on the Gazette's Facebook page.
"Prayers for this precious baby and all who love him," wrote Carolyn Quilliams Aldridge.
Gaston health officials are reaching out to local doctors' offices, instructing them on what to look for in patients and what to report. Dobbins said they're still working to determine how the people became infected with E. coli. Forthcoming research and analysis will paint a picture that will hopefully better explain how the people fell ill, he said.
Officials are working to compare people who attended the fair that are now healthy with those who are sickened.
Anyone who attended the fair and has experienced diarrhea for more than three days or had blood in their stool that began on or after Oct. 1 is asked by health officials to seek immediate medical attention.


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Indie Next List
Again The Magic
Again The Magic (Mass Market Paperback)
She gave him her innocence . . .Lady Aline Marsden was brought up for one reason: to make an advantageous marriage to a member of her own class. Instead, she willingly gave her innocence to John McKenna, a servant on her father's estate. Their passionate transgression was unforgivable -- John was sent away, and Aline was left to live in the countryside . . . an exile from London society . . .and he took her love.
Now McKenna has made his fortune, and he has returned -- more boldly handsome and more mesmerizing than before. His ruthless plan is to take revenge on the woman who shattered his dreams of love. But the magic between them burns as bright as ever. And now he must decide whether to let vengeance take its toll . . . or risk everything for his first, and only, love.
About the Author
Lisa Kleypas is the author of nineteen historical romance novels that have been published in twelve languages. In 1985, she was named Miss Massachusetts and competed in the Miss America pageant in Atlantic City. After graduating from Wellesley College with a political science degree, she published her first novel at age twenty-one. Her books have appeared on bestseller lists such as the New York Times, USA Today, Publishers Weekly, and WaldenBooks. Lisa is married and has two children.


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Frank C Detterbeck MD, FACS, FCCP
Professor of Surgery (Section of Thoracic Surgery); Chief, Thoracic Surgery; Surgical Director, Thoracic Oncology; Clinical Program Leader, Thoracic Oncology Program, Smilow Cancer Hospital
Biographical Info
Frank Detterbeck, MD, FACS, FCCP is a Professor of Surgery and Chief of Thoracic Surgery at Yale University and Associate Director of the Yale Cancer Center. He earned a BS in Cell Biology at the University of Michigan, and an MD degree from Northwestern University. After completing general surgery training at the Virginia Mason Clinic in Seattle, he pursued a cardiothoracic fellowship and a fellowship in thoracic transplantation at the University of North Carolina at Chapel Hill. He rose to the rank of professor of surgery at the University of North Carolina during a long tenure there before being recruited to Yale University in 2005. The major focus of his career has been on thoracic oncology. In particular, he has promoted evidence-based care and multidisciplinary teamwork. He has written extensively on these and other topics, with over 150 papers and book chapters. He holds leadership positions in many of the major professional societies associated with thoracic surgery and has given invited lectures on a wide variety of topics at many institutions and international meetings.
He specializes in the surgical treatment of lung cancer, lung metastases, esophageal cancer, thymoma, mediastinal tumors, chest wall tumors, Pancoast tumors, mesothelioma, and sarcoma. The majority of his thoracic/chest surgeries are performed using minimally invasive techniques. His clinical research includes cancer biology, cancer imaging techniques, prognostic markers of cancers, multimodality (multiple therapies for) treatment of cancer, and evidence-based medicine.
Learn more about the Section Chief of Yale Thoracic Surgery.
International Activity
- Thymic Tumors
Krakow, Poland(2009)
Thymic Tumors. Invited Lecture (Meet the Professor), European Society of Thoracic Surgeons Annual Meeting, Krakow, Poland June 1, 2009
- Minimally Invasive Surgery
Paris, France(2007)
Teaching Faculty, European Master Class Course for Minimally-Invasive Thoracic Surgery. Paris, France, Dec 17-18, 2007
- Thoracic Sugery
Antalya, Turkey(2007)
Teaching Faculty, European School of Thoracic Surgery
- Zurich,
Lecture, Multimodality therapy of lung cancer - Adjuvant therapy for resected N1, N2 lung cancer: radiation and/or chemotherapy? 11th European Conference on General Thoracic Surgery, European Society of Thoracic Surgeons spring meeting
- Taipei,
Changes in the treatment of Pancoast tumors, Workshop on Locally Advanced Non-Small Cell Lung Cancer, Taiwan Lung Cancer Society and International Association for the Study of Lung Cancer
Education & Training
- University of Michigan/Ann Arbor (1976)
- Northwestern University (1983)
- Resident
- Virginia Mason Clinic, Seattle, WA, Surgery
- Chief Resident
- Virginia Mason Clinic, Seattle, WA, Surgery
- Fellow
- University of North Carolina, Chapel Hill, NC, Thoracic Transplantation (1991 - 1992)
- Fellow
- University of North Carolina, Chapel Hill, NC, Cardiothoracic Surgery (1988 - 1991)
- Board Certification
- Surgery, General, Board Certified (1990)
Honors & Recognition
- Listed in "America's Top Doctors for Cancer"
Castle Connolly guide (2009)
- Listed in "Who's Who in Medicine Higher Education (AcademicKeys)
(AcademicKeys) (2009)
- Specialty Teaching Service Award
Thoracic Surgery, University of North Carolina, Chapel Hill, NC (2001)
- Elton Cahow Teaching Award, Yale Department of Surgery
Yale Department of Surgery (2007)
- Listed in "The Best Doctors in America"
Best Doctors, Inc. (2003-2009)
- Associate Editor, J of Thoracic Oncology 2009
J of Thoracic Oncol. (2009)
- Specialty Teaching Service Award
Thoracic Surgery, University of North Carolina, Chapel Hill, NC (2002)
- Listed in "Guide to America's Top Physicians"
Consumers' Research Council of America (2003-9)
- Specialty Teaching Service Award
Thoracic Surgery, University of North Carolina, Chapel Hill, NC (2003)


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Whenever you need the very best in fast handling, easy to carry, travel ready magnum firepower, there is no need to look past the Browning BLR Lightweight 81 Takedown. Nearly identical to the one piece models, it takes a keen eye to notice the uniqueness of the rifle. The easy to use takedown system is unobtrusive and allows the rifle to be rapidly assembled or disassembled with just the flip of the flush mount lever. A traditional scope can be affixed to the receiver, or a long eye relief scope can be mounted directly to the barrel with an optional one piece alloy scout style scope mount that stays attached to the barrel to maintain zero when the rifle is taken down.
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Action : LeverCaliber : 325 Winchester Short MagnumBarrel Length : 22"Capacity : 3 + 1Trigger : Single StageSafety : HammerLength : 42"Weight : 6.75 lbsStock : WalnutFinish : Blue
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Hotel Bel Ami
Member since 03/2000 Rooms 108 Architecture Christian Lalande Interior Design Véronique Terreaux, Nathalie Battesti, Marina Bessé, Pascal Allaman
The Original Anne Jousse, Philippe Maidenberg
Christian Lalande
Design Véronique Terreaux, Nathalie Battesti, Marina Bessé, Pascal Allaman
The Original Anne Jousse, Philippe Maidenberg
Book 1 Room, 1 Adults
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May 22, 2015 – May 24, 2015View All Rooms
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USD 420 /nightBook Now
- 19sqm to 23sqm (204-236sqft)
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About your stay
Located in the heart of Saint-Germain-des-Prés in Paris, which has attracted Parisian intellectuals since the 18th century, Hotel Bel Ami calls one of Paris' most storied districts home. Here you can enjoy the beautiful Rive Gauche, find some of the most complete and interesting bookshops in Paris, stop by one of the historical cafés, or simply get lost in the enchanting streets peppered with hidden restaurants and young designer boutiques around the church of Saint-Sulpice. Tucked away on a tiny side-street, Hotel Bel Ami brings together in its concept and design the most interesting characteristics of its setting: history, cultural life, and sophisticated choices for relaxing, shopping, and eating.
Philippe Maidenberg
Housed in a former 19th-century printing works, in which the first copy of Guy de Maupassant's novel Bel Ami was printed, the building was redesigned by architect and designer Philippe Maidenberg. The surrounding quartier Saint-German-des-Prés slowly grew around the ancient Abbey during the 12th-Century. Today, the Abbey is perfectly integrated to the Hausmanian architecture of Paris, and is the heart of the quartier. Its ancient history and lively cultural life are perfectly reflected in the Hotel Bel Ami, located in the heart of this neighborhood.
Low-key Luxe
Luxury fabrics and bright colors create an elegant, yet cutting-edge atmosphere. Hotel Bel Ami's 108 rooms and suites feature natural grey furnishing offset by green and blue tones that allude to the evening hues of Paris. While at Bel Ami Café, the radiant colors, a collection of art books and video-screenings showing Parisian life and the natural light entering from a bay window, make it the perfect place to enjoy a plentiful brunch.
Anne Jousse and Philippe Maidenberg
Savvy businesswoman Anne Jousse is president of Jousse Bessé Signature, a family-run hotel brand that offers luxury with a human face. Jousse worked as an insurance broker for 20 years in the family business before turning towards hospitality. As travelers, the Bessé family seeks to create ideal spaces for business and leisure. Architect Philippe Maidenberg, who has worked in hotel architecture since 1995, has designed and renovated a diverse range of hotel rooms, suites, and properties around the world. And, of course, the outcome of Bel-Ami is no less brilliant.
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Your Baby Can Speak! German (An introduction to German for English speakers)$24.95
The Your Baby Can Speak! German product includes two programs designed to help introduce infants and children to language skills in a fun way! The Lyric Language program includes 21 bilingual music videos in German and English with lyrics shown on the screen, a 70-minute audio CD, and an Activity Book with song lyrics and stickers. The Hear Say program includes a 70-minute animated DVD & CD with printable flash cards and is focused on 200 vocabulary words.Learn More | Add to Wishlist | Add to Compare
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Beautiful Table Numbers
We decided to have the cards personalized with our wedding color scheme and it looks GREAT!!!! We specifically described how we wanted our cards and they sent a proof before placing the order. We also ordered the matching save-the-date magnet, which we loved as well!!
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Eau De Parfum
by Vicky Tiel
WFor Women
Item #
- Design House: Vicky Tiel
- Fragrance Notes: oriental florals, touches of fruit, woody amber and musk, very enticing.
- Year Introduced: 1994
- Recommended Use: casual
No reviews written for this product
Love Sirene its my signature scent...........always get compliments when I wear it ....so wear it everyday even if I am staying home............love it.............
Written by Colleen on December 16, 2013Read Review details ►
Sirene makes me feel oh so sexxy!!!
Written by shawndale white on February 13, 2013Read Review details ►
Great fragrance (VICKY TIEL SIRENE)! As for the service, congratulations!
Written by firstname.lastname@example.com on December 16, 2012Read Review details ►
I have been using this fragrance since first buying it for the beautiful bottle at the Hong Kong airport in 1995. I have used it ever since having it sent to Australia. I am asked all the time what it is as it has permeated all my clothes. Everyone loves it. Please don't stop supplying it. It's all I ever use.
Written by Annette on September 27, 2012Read Review details ►
I love Sirene! It is my signature fragrance. I always get compliments from everyone when I wear it. Men always ask me about it. I wear alot of it when I put it on and it never seems overpowering. I will keep using this until it is no longer available (I hope that never happens!).
Written by Maureen on September 25, 2012Read Review details ►


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Childbirth Refresher
Email this event to me @
Saturday August 24, 2013
1:00 PM to 5:00 PM
Maternity & Parenting Classes Mountain View
Mountain View
For couples with previous training in childbirth preparation this class offers a review of relaxation, breathing techniques, stages of labor, and the birth process.
$80/couple - includes handouts.
This class is recommended for both parents. Pre-registration is required.
On-line Class Registration
On-line class registration is provided by
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need to create an account with RegResources before registering for your class. Once you have created your account use the "Catalog" link to locate the class you wish to take and complete your registration. Payment may be made by Visa or MasterCard.
Register by Phone
To register by phone call the our Maternal Child Health Education department at:
Maternal Child Education office hours are:
Monday thru Friday from 9:00 am to 4:00 pm
Closed Saturdays, Sundays and Holidays
Refund Policy
A full refund will be given for cancellations made at least 2 weeks prior to the class start date. A refund, less $15.00 processing fee will be given for cancellations made 1 week prior to class start date. No refunds will be given for cancellations occurring less than 1 week prior to the class start date.
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LOUISVILLE DISC GOLF CLUBParty and MeetingMonkeyWrench1025Barret Ave, Louisville KYSaturday,March 2nd - 6pm -9pm OpenHouseClubMeeting at 730pmIf youplay Disc golf check this out!The LouisvilleDisc Golf Club (LDGC) is hosting an open house party and meeting for both newand current members and those interested in membership for 2013.Come andpick up your new club member shirts, discs, and more.The LDGC hasgreat plans for this year and we want everyone who plays disc golf to be a partof that plan.
Bring a friend, or two, or 3
Kids and spouses are more then welcome.
Tell every disc golfer you know.
Lets make this the best year of Disc Golf in the Greater Louisville Area!


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Musc Ravageur
Yes, I'm looking for what the title is saying. A very very sweet, warm and loud cinnamon note combined with a creamy, sugary sweet vanilla! It sounds delicious, doesn't it?
I don't care if it's a feminine fragrance, just suggest what ever fits my description!
Thanks in advance everybody!
EDIT: No musky or leathery scents, please!
Last edited by MikeDropIt; 10th November 2012 at 09:02 PM.
Jovan Sex Appeal for Men
Musc Ravageur
24 the fragrance.
Well you asked for no musky scents so I'm not going to agree with the above 2 posters on Musc Ravageur...if I were you I would try Une Crime Exotique by Parfumerie Generale or Corduroy by Zirh.
Last edited by mikeperez23; 10th November 2012 at 09:50 PM.
"All problems are illusions of the mind."
-- Eckhart Tolle
You can go really cheap on this one:
Carlos Santana for Men ($20 for 100mls)
or really expensive
Musc Ravageur ($230 for 50mls)
Matin Calin by CSP
Jaipur Homme is such a delicious scent. I have the edp version. So refined, balanced. It gets a lot of criticism in that it is outdated, etc. I don't subscribe to that school of thought. It is a classic to be appreciated by men of substance.
Senore, I've been really interested in this one, but I have a hard time with orientals...I find they're often too opulent, formal and downright "fancy" for my tastes and personality.
Would you describe Jaipur as opulent, formal, and fancy (understanding I'm not using these words with a negative connotation)?
I read through this thread because that sounds like an intriguing frag and I wanted to see what people were saying...even though I don't have one to suggest because I haven't come across one yet, I have to say that from your description of what you are looking for, Musc Ravageur is definitely not it!! If Musc Ravageur is the scent of cinnamon cookies dipped in vanilla then apparently I have never smelled it. Musc Ravageur is far from sweet in a cookie sense, and it is powdery and, in my own opinion, nasty. I'm just saying that it smells nothing like cinnamon cookies dipped in vanilla to me.
- - - Updated - - -
I read through this thread because that sounds like an intriguing frag and I wanted to see what people were saying...even though I don't have one to suggest because I haven't come across one yet, I have to say that from your description of what you are looking for, Musc Ravageur is definitely not it!! If Musc Ravageur is the scent of cinnamon cookies dipped in vanilla then apparently I have never smelled it. Musc Ravageur is far from sweet in a cookie sense, and it is powdery and, in my own opinion, nasty. I'm just saying that it smells nothing like cinnamon cookies dipped in vanilla to me.
I know Musc Ravageur is very much loved here, I have a hard time getting beyond the Band-Aid smell it opens with. The first time I wore it, the Band-Aid scent was gone within minutes, and I hit the beautiful vanilla scent. The second time, I never reached the vanilla stage...the Band-Aid stayed with me for hours. Major bummer that day.
I'm sort of on a hunt for a similar scent. Of the ones I've tried, Jaipur isn't bad. I've worn it once and enjoyed it.
"We don't fail because we aim too high and miss, but because we aim too low and hit" - Les Brown
"When you're all alone, when no one is watching, and there's no one around to impress, that is who you are" - Greg Laurie
I'd say 24 Gold..doesn't hurt that it's $40 either. It's warm and very very loud.
In point of safety, should be used with the application of cinnamon-heavy fragrances; for cinnamon is a potent skin irritant.
This suggestion is easy for me: Les Senteurs Gourmands by Laurence Dumond called Petite Madeleine, named after the sweet French pastries.
The notes: "Sweet, warm, and gourmet, a tempting treat from morning till night," and its notes are listed as bergamot, cannelle [cinnamon], almond, vanilla, white musk and precious wood."
This is affordable at about $39.00 USD.
"No elegance is possible without it...perfume is a part of you." Gabrielle "Coco" Chanel
Vanille tonka by nicolai
Hello everyone, and thank you for all of your suggestions so far!
I'm not even gonna bother to try Musc Ravageur after all the hate about the opening, especially when the opening lasts for a pretty long time (about 2 hours from what I've read)
I've tried Jaipur in both edt and edp and I have to say, even tho it's a wonderful fragrance that has alot of cinnamon in it, it smells out dated and is suitable for an older gentlemen rather than the 18 years old boy that I am. And, it contains a lot of patch, which I also hate.
I have to try out the rest of the suggestions. Really excited to try out the CSP one and Laurent Dumont!
BTW, keep suggesting fragrances that fits my cravings without musk, patch or leather!
I'd go with Musc Ravageur. You might actually also enjoy Angel Men, even though it doesn't fit your criteria exactly. It has that cookie and bakery vibe.
The sense of smell, like a faithful counsellor, foretells its character.
It would be silly to dismiss Musc Ravageur (or any fragrance) without trying it yourself. It's definitely cinnamon and vanilla, and based on your request it was the first thought of many people here (including me).
And by the way, almost all fragrances contain musk. Smell before you judge.
I'm with Merely on this one: We usually agree on everything so this is not unusual--but it's true: When you get the best, most expensive and finest cinnamon extracts they are *always* augmented with a skull and cross bones and warning signs. Cinnamon extracts are systematically hyper poisonous: Even mints. My derm told me *never* to buy cinnamon mints. regardless of allergies or not: Just not OK for the human body. They do say that about porc, bit in france we've been eating it for centuries and also horse: Horse is so much better than beef that once you have eaten it, beef seems second grade, to say the least. Granted, we eat lamp's head roasted as well, and tripes, and all manner of other strange things: Frogslegs, snails: The list is never ending. Nothing, though, is poisonous like cinnamon. It *clearly says* "poisonous" and "death" on the bottle: and this is from the best sources.....
"...a Chacun son Mauvais Gout."
Five O'Clock Au Gingembre by Serge Lutens - One in initially treated to a lemony accord. Bergamot, with its bittersweet and peppery facets, commingles with a robust, sweetly floral, Earl Grey tea. This tart and tangy mixture, almost effervescent, is carried on an undercurrent of ginger, which infuses its sweet and lemony facets, to the heart. Here, the warmth and spiciness of cinnamon and a hint of nutmeg shower the lemony opening, lifting a gingerbread accord, reminiscent of speculoos, with their rich sweetness and spiciness. A balsamic and faintly buttery woodiness from cedar carries the seductive accord to the base. Transitioning, the smooth cedar is tempered by a woody and lively pepper flittering about, akin to incense, and honey, which imparts its sweetness with a touch of urine. A resinous amber infuses its vanillic and smoky facets. And, a somewhat dark and slightly musky patchouli diffuses its aromatic earthiness. A dusting of bitter cacao also presents. The interplay of the foregoing leads to a comforting drydown. This unisex fragrance leans to the masculine side, and is light and bright. A festive composition, it has average projection, a 1-foot scent cloud, and average longevity, approximately 8 hours.
That one does sound really good, D&S..haven't had much luck with SL scents but it does sound good.
Diesel Zero Plus is what you are looking for and it just costs a few bucks.
L by Lolita Lempicka is an accurate depiction of a Cinnamon cookie dipped in vanilla It's also created by the same perfumier as Musc Ravageur ... Maurice Roucel. I would say its creamier
I get both notes from Endymion by Penhaligons (plus a strong note of mocha and/or milkshake mixed with sage, if this kind of note or even the mental concept, image, association of these notes is possible).
I was just reading some reviews on Hypnotic Poison and it mentioned some these notes, especially the almond and vanilla. Might be worth a sniff.
I'm in agreement with Un Crime Exotique.
I would give Must de Cartier PH a try as well.
"You can ignore reality, but you can't ignore the consequences of ignoring reality." - Ayn Rand
"I hold it that a little rebellion now and then is a good thing, and as necessary in the political world as storms in the physical...It is a medicine necessary for the sound health of government." - Thomas Jefferson
But why is cinnamon even allowed in fragrances then? It's obvious that it's life threatening, so why put it in fragrances? And for all I know, cinnamon can be done synthetically, so I shouldn't worry about that right? Has there been any deaths due to application of cinnamon fragrances? Is it dangerous to actually eat anything with cinnamon in it?
I bet not many people knows this..
I do a customized version of the Blood Type Diet (Dr. Peter D'Adamo) and cinnamon is an *avoid* for me. I think cinnamon in very mild doses might be ok for many people. But I'm not so sure now...one time my husband had a terrible rash and swollen lips, etc. and had to go get an antihistimine shot. The only cause I could track it to was a cinnamon stick in his hot cider, and I thought, "well, that' can't be it". But I had not had one in mine, and we'd both ingested the same things except for the cinnamon. Before I did blood type diet, I used to use cinnamon in baking and cooking, and I never had a reaction. So I don't know...maybe it is a cumulative thing for some people, and maybe others are ok with it, but in moderate or very small amounts. A LOT of cinnamon would be harmful to anybody. It will irritate your skin, the straight essential oil. But individuals are unique with unique reactions to various substances. If cinnamon doesn't seem to bother you then perhaps it is ok for you. Just use caution, as with anything.
I hope everything worked out for your husband by the way!
There are lot of vanila ( alone ) and cin. ( alone ) but together hm... only clear choice would be MR ( my personal signature almoste 4 years now ) , but this is no cookie... or it is one animalistic cookie , and vanila is not clear smooth vanila ( like dry in tobacco vanille ) , this vanille is pure natural vanilla , raw and strong, temptating and dearing... Go for this one ( or just use Vanila from Jil Sander Absolute, and cin. from Diesel Ziro M. ) ... Good Luck.
Another good one is Vanille Canelle by CSP
L de Lolita Lempicka by Mourice Roucel? It has elements from Musc Ravageur and has some kind of "salty cookie" accord.
... And do me a favor - don't disturb my friend. He's dead tired.
Welcome to the Bwahahaha! era...
I honestly don't think Musc Ravegeur is a good suggestion, for the first part of it it smells nothing like what he's describing.
I wear a TON of cinnamon scents, always have, and I have only had 1 scent that made me break out inn a rash, it was from an 'all natural /organic perfume house'.
"All problems are illusions of the mind."
-- Eckhart Tolle
I've been eating cinnamon sticks (yes, the bark before it's ground into powder) my whole life. Dirty little secret. Not dead yet.
Was also going to say that if you can find the MR oil, I've heard that it doesn't have the top notes that people object to. It goes straight to the drydown.
Musc Ravageur Oil, Tonka Imperiale (more ameretto cookie in vanilla but so good...), Comme des Garcons White, although this one is probably not sweet enough but great for milky cinnamon.
L'Erbolario Méharées
Givenchy Organza Indecence. A seriously cinnamon cookie dipped in vanilla.
You could try out Creeds Original Santal. I get a good amount of cinnamon from it. You might miss out on the pure vanilla though, but it's definitely worth a try.
Sent from my iPad using Tapatalk HD
Go and smell Musc Ravageur first... then save up for it!
Besides Diesel Zero Plus, my other favorite cinnamon dominant fragrance is Serge Luten's Rousse. It's an incredible cinnamon scent, but it doesn't have the vanilla/cookie element though. Instead, Rousse opens with a Red Hots candy type cinnamon note (also similar to Fire flavored Jolly Ranchers or cinnamon scented brooms, potpourri, etc. that you find during the Holiday season. ) From there, it holds that candy type cinnamon note into an amber base note.
Some don't like the candy/potpourri associations & think it smells like a walking holiday candle, but personally, if u like a pure dominant cinnamon, I think this one is great.
What you're looking for is EAU DES BAUX by L'Occitane! Cinnamon and vanilla with incense, it's just heavenly and long lasting not synthetic smelling at all and not only that it's priced quite cheap for the quality
forget musc rav - it's foul!!!!
i think you should try Hermes Ambre Narguile. Not exactly vanilla, but warm, cinnamon with vanillic notes. It's also very long lasting. Personally i think it's the closest thing out there to match your request.
How about L'Erbolario Meharees - Musc Ravageur without the musk or clove - that leaves vanilla and cinamon!!!
Oh @wampa already said that - +1 then!
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What is hemolytic uremic syndrome (HUS)?
HUS, a disease that destroys red blood cells, is the most common cause of sudden, short-term-acute-kidney failure in children. Although HUS can cause serious complications and can even be life threatening, most children who develop HUS recover without permanent damage to their health.
HUS develops when Escherichia coli (E. coli) bacteria lodged in the digestive tract make toxins that enter the bloodstream and start to destroy red blood cells. Most cases of HUS occur after an infection of the digestive tract by the E. coli bacterium, which is found in foods like meat, dairy products, and juice when they are contaminated. Some people have contracted HUS after swimming in pools or lakes contaminated with feces.
Infection of the digestive tract is called gastroenteritis and may cause a child to vomit and have stomach cramps and bloody diarrhea. Most children who have gastroenteritis recover fully in 2 or 3 days and do not develop HUS.
What are the signs and symptoms of HUS and kidney failure?
With HUS, the child remains pale, tired, and irritable. Other signs include small, unexplained bruises or bleeding from the nose or mouth that may occur because the toxins also destroy the platelets, cells that normally help the blood to clot. Signs and symptoms of HUS may not become apparent until a week after the digestive problems have occurred.
More than half of children with HUS develop acute kidney failure. With kidney failure, the child's urine output decreases. The urine may also appear red. Urine formation slows because the damaged red blood cells clog the tiny blood vessels in the kidneys, making them work harder to remove wastes and extra fluid from the blood. The body's inability to rid itself of excess fluid and wastes may in turn cause high blood pressure or swelling of the face, hands, feet, or entire body.
Parents or guardians should call the child's doctor immediately if the child has unexplained bruises, unusual bleeding, swollen limbs or generalized swelling, extreme fatigue, or decreased urine output. A child who goes 12 hours without urinating should be taken to a doctor or an emergency room.
A doctor may suspect that a child has HUS after examining the child and learning the history of symptoms. The diagnosis is confirmed by microscopic examination of a blood sample to see if the red blood cells are misshapen.
Treatments, which consist of maintaining normal salt and water levels in the body, are aimed at easing the immediate symptoms and preventing further problems. A child may need a transfusion of red blood cells delivered through an intravenous, or IV, tube. In severe cases, several sessions of dialysis, a blood-cleansing treatment, may be required to temporarily take over the kidneys' job of filtering wastes and extra fluid from the blood.
Some children may sustain significant kidney damage that slowly develops into permanent kidney failure and will then require long-term dialysis or a kidney transplant. Some studies suggest that limiting protein in the child's diet and treating high blood pressure with a medicine from a class of drugs called angiotensin-converting enzyme (ACE) inhibitors helps delay or prevent the onset of permanent kidney failure. Most children recover completely with no long-term consequences.
Washing and cooking foods adequately, especially meats, and avoiding unclean swimming areas are the best ways to protect a child from this disease.
- Hemolytic uremic syndrome (HUS), a disease that destroys red blood cells, is the most common cause of sudden, short-term-acute-kidney failure in children.
- Although HUS can cause serious complications and can even be life threatening, most children with HUS recover without permanent damage to their health.
- Most cases of HUS occur after an infection of the digestive tract by Escherichia coli (E. coli) bacterium, which is found in foods like meat, dairy products, and juice when they are contaminated.
- Treatments, which consist of maintaining normal salt and water levels in the body, are aimed at easing the immediate symptoms and preventing further problems.
- A child may need a transfusion of red blood cells delivered through an intravenous, or IV, tube.
- Only the most severe cases require dialysis.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) conducts and supports research to help people of all ages with kidney disease, including children. The NIDDK's Division of Kidney, Urologic, and Hematologic Diseases (KUH) maintains the Pediatric Nephrology Program, which supports research into the causes, treatment, and prevention of kidney diseases in children. The KUH division supports several researchers working to find ways to prevent HUS from developing after the initial infection of the digestive tract.
Participants in clinical trials can play a more active role in their own health care, gain access to new research treatments before they are widely available, and help others by contributing to medical research. For information about current studies, visit http://www.clinicaltrials.gov/.
American Society of Pediatric Nephrology
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The Woodlands, TX 77381
Phone: 281-419-0052
Fax: 281-419-0082
Email: firstname.lastname@example.com
Internet: www.aspneph.com
National Kidney Foundation
30 East 33rd Street
New York, NY 10016
Phone: 1-800-622-9010 or 212-889-2210
Fax: 212-689-9261
Internet: www.kidney.org
Publications produced by the Clearinghouse are carefully reviewed by both NIDDK scientists and outside experts. This publication was originally reviewed by the American Society of Pediatric Nephrology's (ASPN) Clinical Affairs Committee: Barbara Fivush, M.D.; Kathy Jabs, M.D.; Tej Mattoo, M.D.; William Primack, M.D.; Joseph Flynn, M.D.; Ira Davis, M.D.; Ann Guillott, M.D.; Steve Alexander, M.D.; Deborah Kees-Folts, M.D.; Alicia Neu, M.D.; Steve Wassner, M.D.; John Brandt, M.D.; and Manju Chandra, M.D. Frederick Kaskel, M.D., Ph.D., president, ASPN, and Sharon Andreoli, M.D., secretary-treasurer, ASPN, also provided comments and coordination.
You may also find additional information about this topic by visiting MedlinePlus at http://www.medlineplus.gov/.
This publication may contain information about medications. When prepared, this publication included the most current information available. For updates or for questions about any medications, contact the U.S. Food and Drug Administration toll-free at 1–888–INFO–FDA (1–888–463–6332) or visit http://www.fda.gov/. Consult your health care provider for more information.
National Kidney and Urologic Diseases Information Clearinghouse
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Phone: 1–800–891–5390
Fax: 703–738–4929
Email: firstname.lastname@example.com
Internet: www.kidney.niddk.nih.gov
The National Kidney and Urologic Diseases Information Clearinghouse (NKUDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health of the U.S. Department of Health and Human Services. Established in 1987, the Clearinghouse provides information about diseases of the kidneys and urologic system to people with kidney and urologic disorders and to their families, health care professionals, and the public. The NKUDIC answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about kidney and urologic diseases.
This publication is not copyrighted. The Clearinghouse encourages users of this publication to duplicate and distribute as many copies as desired.
NIH Publication No. 09-4570
January 2009
Page last updated April 4, 2012


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Hodgkins Disease Center - Portage, MI
Portage Oncologist Doctors for Hodgkins Disease
Type of Physician: Oncologist
What is a Oncologist?
A subspecialty certification by the Board of Internal Medicine; the oncologist specializes in the diagnosis and treatment of all types of cancer and other benign and malignant tumors. These subspecialists decide on and administer chemotherapy as well as consult with surgeons and radiotherapists on other treatment for cancer.
Specialty: Oncology (Medical)
Common Name: Cancer Doctor
Oncologist Doctors in Portage *
West Michigan Cancer Center
Cancer Care Center
Community Cancer Center
Advantage Health Clinic
South Haven Health System Onc
Lacks Cancer Center
Lawrence E Pawl MD
Cancer & Hematology Ctrs W MI
Breast Care & Surgical Oncology
Cancer & Hematology Ctrs W MI
Cancer & Hematology Ctrs W MI
Cancer & Hematology Ctrs W MI
Breslin Cancer Center MSU
Sparrow Regional Cancer Center
Sparrow Regional Cancer Center
Sparrow Regional Cancer Center
Red Cedar Oncology
Portage, Michigan
Hodgkin's Disease
Hodgkin's lymphoma facts*
*Hodgkin's lymphoma facts medical author: Melissa Conrad Stöppler, MD
Other Related Hodgkins Disease Articles
Emergency Contact for Portage
Nearby Portage Hospitals *
Kalamazoo Psychiatric Hospital
Bronson Methodist Hospital
Borgess Medical Center
Bronson Lakeview Hospital
Battlecreek VA Medical Center
Borgess Pipp Hospital
Three Rivers Health
Fieldstone Center
Bronson Battle Creek
Southwest Regional Rehab Ctr
Allegan General Hospital
Sturgis Hospital
Borgess Lee Memorial Hospital
Lakeland Community Hsptl Wtrvlt
Oaklawn Hospital
Pennock Hospital
*Provider Directory Terms of Use:
The WebMD 'Provider Directory' is provided by WebMD for use by the general public as a quick reference of information about Providers. The Provider Directory is not intended as a tool for verifying the credentials, qualifications, or abilities of any Provider contained therein. Inclusion in the Provider Directory does not imply recommendation or endorsement nor does omission in the Provider Directory imply WebMD disapproval.


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Points to Ponder: Amnesia of the Heart?
Points to Ponder
Amnesia of the Heart?
By Pastor Whitmore
Weekly Contributing Writer
Some years ago I was invited by one of our church's youth to her high school graduation. Sitting in the stands of the local college's gymnasium I observed various families of graduates sitting together in the company of friends and others whom they knew. Excitement, laughing, and quiet conversation went on as everyone prepared to watch their special graduate walk the stage. But among them were some family groups who saw no honor in this occasion, nor probably in anything else worthy of honor.
One of the fathers was visibly drunk as he tripped over himself to get to his seat, slurring comments about something. When the National Anthem was played, several people ignored it and continued in conversation without lowering the volume. Some of the parents remained seated, either out of blatant disrespect or blissful ignorance. I was amazed and troubled to see the primary role models (namely the parents) of the next generation of leaders carrying on with such total disregard for our national heritage and disrespect for the celebration of the educational accomplishments of this privileged minority of children. Minority? Unlike millions of their peers in other lands, these kids never went hungry, had a school to attend and books to read, are free to choose among many options for their future, and will not be sold into slavery by their parents to pay bills. Most of them drive and even own their own cars, have pocket money, and more than a few changes of clothes - even shoes.
Our nation didn't luck into freedom and prosperity. This generation is no more entitled to the good things we have and enjoy than the men and women of previous generations who sacrificed ease, comfort, and often their lives to secure these things. And like it or not, it's because we have been "one nation under God" that we have gone on so well for so long.
But amnesia is often the plague of the prosperous. As you read through Israel's history in the Old Testament, you see that once things got comfortable, they took it for granted and seemed to assume it always had been and always would be so.
Deuteronomy 8:10-14, 17-18:
"When you have eaten and are full, then you shall bless the Lord your God for the good land which He has given you. Beware that you do not forget the Lord your God by not keeping His commandments, His judgments, and His statutes which I command you today, lest - when you have eaten and are full, and have built beautiful houses and dwell in them; and when your herds and your flocks multiply, and your silver and your gold are multiplied, and all that you have is multiplied; when your heart is lifted up, and you forget the Lord your God who brought you out of the land of Egypt, from the house of bondage; . . . then you say in your heart, 'My power and the might of my hand have gained me this wealth.' And you shall remember the Lord your God, for it is He who gives you power to get wealth, that He may establish His covenant which He swore to your fathers, as it is this day."
I thought of all of this as I studied the Book of First Kings. The generation in the grandstands passes on the legacy of character. What the children pick up on graduation day is nothing compared to what they have been picking up from Mom and Dad all their lives.
Rehoboam was the son of King Solomon. The nation had already split into the northern and southern kingdoms because of Solomon's idolatry. And the legacy of apostasy continued with Rehoboam's son, Abijam.
I Kings 15:3:
"And he walked in all the sins of his father, which (Rehoboam) had done before him; his heart was not loyal to the Lord his God, as was the heart of his father David."
The godly legacy of his great-grandfather, King David, had been forgotten. Abijam observed how his dad lived, "the sins which he had done before (Abijam)", and so Israel's heritage as one nation under God was fading from memory.
Notice that the father's lifestyle affected the heart of Abijam his son. (The heart is the core, the center of the person.). Notice also that it doesn't say Abijam was an unbeliever or had stopped going to temple. Maybe he did, but it says the Lord his God. Ponder that; especially if you are a father (or mother). Are you a believer, a professing Christian whose heart is not loyal to the Lord your God? And if your heart is not loyal to the Lord, if the core of your being is not wholly devoted to His lordship over your life, then is He really the Lord - the Lord your God?
Abijam was the son of a King. No doubt he had access to the best education, nice home, clothes, etc. The future surely is bright and full of possibilities for a king's son. But all the promise and potential, all the college scholarships and grants, and all the best money can buy can not train a child's heart. In fact, the fruit of our ancestors' past faithfulness may be sowing the seeds of our child's future destruction. How? Amnesia. Not of the mind, but of the heart.
Abijam reigned three years. He had some successes by the grace of God (II Chron. 13:18), and the nation practiced its religion; however, his heart was divided. He married fourteen wives and, like his grandfather Solomon, his heart was turned away (Deut. 17:17; II Chron. 14:21). Along with those unions came the idolatrous religions of the wives' homeland. What could Abijam have done, what great possibilities had he missed because he followed the bad examples of his father and grandfather, rather than the standard of the Holy God?
What kind of example are you following? What kind of role model are you where you lead?
Hilltop Christian Fellowship, 12624 Trinity Church Drive, Clear Spring. Listen to Rev. Whitmore on WJEJ-1240 AM, Tues and Thurs at 10:45 a.m. & p.m. & Wed at 10:45 a.m. www.hilltopchristianfellowship.com.


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The 5K is the race where runners come to meet. It's the race where real distance runners drop down, taking a break from the usual smorgasbord of 15Ks, marathons, and 24-hour relays to snack on an event that seems nothing more than a sustained sprint. And it's the place where middle-distance runners go up, figuring to grit their teeth and hang for three miles, then streak past all the slow-moving shufflers like cheetahs picking apart a herd of gazelle.
The 5K is where these two distinct groups of runners face off and where a third group, the 5K specialists, are likely to steal the show. Because the 5K specialist knows what neither the mileage junkie nor the speed racer seems to grasp: The 5K is a unique effort that demands a full range of physiological and psychological preparation.
And blending the correct components of that preparation takes more than marking down miles in a training log or recording splits during an interval session. It takes collecting and then putting together all the pieces of the 5K puzzle.
Zen master Yuan-tong noted, "When the task is done beforehand, then it is easy."
I've coached hundreds of 5K runners over the past 25 years, from college All-Americans to middle-aged mortgage brokers to seniors battling osteoarthritis. And those who met their 5K race goal arrived at the start line properly trained in every aspect of the 5K. They had completed their "task" beforehand.
Surprisingly, most runners don't practice this simple concept. Volume enthusiasts assume that big numbers in training logs ensure success in a race that is only 3.1 miles long. Interval warriors pound out 5K-pace repetitions, convinced that all they'll have to do is connect the dots come race day. Both groups arrive at the start line with their task unfinished. Both are missing pieces of the 5K puzzle.
In a puzzle, we start with lots of little pieces, then match those pieces to build small islands (in a landscape puzzle, these islands might be patches of blue sky or a cluster of redwoods), which we then bring together to complete the puzzle.
For our 5K puzzle, we assemble pieces to create these six islands:.
- Stride Efficiency
- Aerobic Endurance
- 5K-Specific Endurance
- Intermediate Fast-Twitch Endurance
- Versatile Race Pace Efficiency
- Post-Run Recovery & Injury Prevention
On race day, we join these islands to complete our 5K puzzle. Voila! Our task is done beforehand.
There is an ancient Chinese proverb, "A journey of a thousand miles begins with a single step." So does our training program...
It all begins with our stride. Stride efficiency is the single most important element of our future training and racing success. An efficient stride allows us to meet the demands of training without falling prey to injury. And a smoother, longer stride is an essential ingredient of a fast 5K. So how do we improve our stride?
If we wanted to improve as a ballet dancer, we wouldn't throw on a CD of the Nutcracker, then twirl madly across the floor. Instead, we'd do drills to develop proper posture, correct placement, and alignment. We'd improve strength, flexibility, movement skills, and artistry. And we'd train until we could perform individual movements automatically, without having to think our way through every plié or pirouette.
It's the same with running. If we want to improve our running stride, we don't dash madly through the streets, across a park, or around a track. Instead, we begin by developing the parts – the individual actions that make up our stride. And we do this using two methods:
Technique drills involve variations of movements such as skipping, bounding, and marching. These drills are designed to promote muscle fiber recruitment, improve nervous system function, increase strength, and correct muscle and form imbalances. Click here to see some key drills demonstrated.
Short hill repeats are 40-to 60-meter sprints up reasonably steep hills. Our effort level should be slightly less than an "all-out" sprint – but just slightly. Also, remember that this workout is designed to challenge our legs, not our lungs. Our legs should feel momentary fatigue as we recruit their full range of muscle fiber, but we should recover quickly. Don't make the mistake of turning this stride-efficiency workout into a fitness session. After each repetition, we walk back down the hill, wait until a full two to three minutes have passed, and then sprint up the hill again. Eight to 10 reps will do the trick.
Of the two workouts, technique drills are better for improving stride. But short hill reps will do in a pinch. A half dozen sessions of either during the first 8-12 weeks of your 5K training (no more than one session per week) should provide 100 percent benefit. Naturally, each session should include a proper warm-up and cool-down.
I tell my athletes, "Run first, train later." When we focus on mechanics at the outset of our program, we set the stage for better overall training in the weeks and months to come.
This is just a fancy way of saying, "Run long and run often." But understand that long is about duration, not distance. Our bodies are not odometers. Our legs don't know a mile from a kilometer. Or a kilometer from a run to the park and back. Runners who focus on "mileage" miss the point of aerobic endurance training. The point is to keep our bodies working at a moderate level of exertion for a sustained period of time – not distance.
Think about it. Let's say we decide that 50 miles per week is the optimal volume for 5K training. It would take a 30:00 5K runner approximately twice as long to complete that training as a 15:00 5K runner. Do we really believe that slower runners should train for twice as long as faster runners?
Instead, we focus on time. Whatever our ability, we'll gain similar benefits from 60 minutes of lower-intensity running (65-75 percent VO2 max). Or from 90 minutes. Or from 30.
Long also refers to an accumulation of volume. "Volume" is not a single long run, a single week of high mileage, or even a single season of training. It is a long-term, consistent amassing of lower-intensity, aerobic conditioning.
For our purposes, there are three types of aerobic distance runs:
- Short: up to 40 minutes in duration. Short runs aid recovery from hard workouts and add to our overall volume.
- Medium: 1 1/2 to 2 times the duration of our short run. Medium runs are "normal" distance runs and provide the bulk of our volume.
- Long: up to (approximately) twice the duration of our medium run. Long runs build capillary density, increase mitochondria (our body's cellular power plants), improve stride efficiency, burn fat, expand glycogen stores, and do all kinds of other wonderful stuff.
For the beginner, there might not be much difference among short, medium, and long runs. Don't worry about it. Just make sure to increase the duration of aerobic runs gradually, focusing first on the medium and long runs.
The 5K race demands a unique mix of aerobically and anaerobically generated energy. The only way to prepare our bodies for this demand is to train at 5K effort. We do this by running repetitions. This is the place where most of us make our biggest mistake: We base the pace for our repetitions on the fitness we'd like to have rather than on the fitness we already possess.
If our goal is a 20:00 5K, we want to run repetitions at 20:00 5K pace right now. We want to skip ahead to the glorious conclusion of our training program. Only one problem: We aren't in shape to run goal pace yet.
Remember, we don't run repetitions to practice running faster. We run repetitions to improve the physiological systems that will allow us to run faster in the future. To accomplish this goal, we train 5K "effort" rather than 5K "pace." As our fitness improves, our pace will improve. But our perceived effort will remain the same, allowing us to become well-versed in the effort level we'll use in the race itself.
To avoid the trap of training by pace, we go off-track for our workouts, running on the trails or the road. This eliminates the temptation to check split times during our reps. It also allows us to practice adjusting for race-day variables: weather, terrain, our fatigue level, etc. The ability to adjust for variables is essential to race-day success.
Some runners bristle at leaving the security of the track. Let's face it, there's comfort in a perfect 400m oval and the equally perfect splits we can record while running around it. But that's the problem. Road 5Ks are not perfect ovals. We won't record perfect splits as we dodge runners, climb hills, and make 180-degree turns. Our goal is to become efficient at the race we're training to run, and training on trails and the road is the best way to make that happen.
5K-specific workouts should be run once a week. This is a typical progression of sessions. All reps are followed by three minutes of jogging unless otherwise indicated:
- 5-10 x 1 minute (2-minute recovery)
- 5 x 2 minutes
- 5 x 3 minutes
- 4 x 4 minutes
- 5 x 4 minutes
- 4 x 5 minutes
- 5 x 5 minutes
It makes no difference whether we're 15:00 5K runners or 45:00 5K runners. Our repetitions last the same amount of time. We're targeting specific physiological processes, not mimicking race distance.
If you're unsure whether you're running 5K effort, try this simple test: As you're running, ask yourself, "Is this an effort I can maintain for an entire 5K?" Be honest. If the answer is yes, keep up the effort. If it's no, slow down.
Still unsure about proper repetition effort? Then here's another guideline guaranteed to keep you within the proper range: Whatever pace you run your repetitions, you should finish your last one feeling as if you could run one or two more. If you're completely exhausted at the end of your repetition session, you ran too hard. Adjust the next week by decreasing your effort. If you're barely winded, then increase your effort the following week.
"But how will I know if I'm on track to meet my time goal?" Many athletes set specific time goals and crave reassurance in training that they're on track to hit that pace in a race.
Two of my athletes, K and M, fell into this camp. Both were 19:00 5K runners. Both wanted to run mid-18:00. Both balked when I explained that we'd be training off-track. They didn't want to waste months of training only to discover that they hadn't improved. I explained that workouts are not races, that training "race pace" on the track has little bearing on what they'd run in an actual race. I also told them that they were limiting their potential. Why train for mid-18:00? Why not train the physiological systems involved in 5K racing and see where the chips fell?
K and M finally agreed. Three months later, K ran 16:40 and M ran 17:50.
There is one exception to the off-track rule. As race day approaches, some runners like to add a couple track sessions (also at 5K effort) to "sharpen" their fitness. This isn't about testing pace. It's about solidifying our stride efficiency at 5K effort. While adding hills and turns and uneven terrain has prepared us for actual race conditions, doing one or two training sessions on a perfectly flat surface helps to hardwire the relationship between stride efficiency and 5K-specific endurance. Two workouts I recommend for this are
- 16-20 x 400m (100m jog recovery)
- 6-8 x 1,000m (400m jog recovery)