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Tips for Running in the Heat
What's your favorite season for outdoor running? If you picked summer, you are not alone! We love the bright blue skies, the smell of grass in the morning, more daylight before and after work, and not to have to dress in layers! This could be the perfect running scenery if it wasn't for extreme heat and humidity!
Running in such harsh conditions can put you at risk for dehydration, heat stroke and other heat-related illnesses.
To help you optimize your hot-weather workouts – and because we are summer fans ourselves – we put together some proven to work running tips:
Run Early
Morning is the coolest time of the day to run. Before sunrise or right after it, the roads are still cool from the night's lower temperatures.
If you can't train during those hours, try to avoid running between 10 a.m. and 4 p.m., when the sun's intensity is at its greatest, or seek shade and grass, since asphalt and concrete retain more heat.
Drink Often
Hydration is one of the most important elements to staying cool and performing your best in warmer temperatures. This means you should drink fluids before, during and after your runs.
When it comes to staying hydrated, sports drinks beat water. Why? They contain electrolytes, which increase your water-absorption rate and replace the electrolytes you lose in sweat.
In training, drink 16 ounces of a sport drink an hour before you head out and prepare yourself to toss down five to eight ounces of a sport drink about every 20 minutes while working out.
Dress Light
Wear light-colored, loose-fitting and lightweight apparel that will help your body breathe and cool itself down naturally. Microfiber polyesters and cotton blends are good fabric choices because they will wick moisture away from your skin so cooling evaporation can occur.
For your head opt for a visor instead of a hat – it is too constrictive and traps heat. Don't forget your shades and to protect your skin with a sunscreen with an SPF of 30 or higher.
Adjust your Paces
As you probably already know, performance suffers in the heat and humidity. In fact, every 5°F rise in temperature above 60°F can slow your pace by as much as 20 to 30 seconds per mile. So don't push it!
Slow down, take walking breaks, and save your hard efforts for cooler weather. After all, this hot and humid season is not the time to try to push your pace and try to achieve a race PR.
What's your trick to dealing with the heat? Share it in the comment section!
4 Fresh and Nutritious Smoothie Recipes for Runners
After a long or hard run, the last thing you may feel like doing is eating a big hot meal, especially now that summer is finally here and the temperatures are rising. And what could be better than a cold, refreshing smoothie on a hot day?
Not only are they fresh, but also a source of nutrients and energy that all runners need to boost their performance and recovery.
Here are four healthy, delicious smoothies from some of our favorite sites around the web:
Sweet Spinach Smoothie
Found on Popsugar
Why is it good for you: This veggie-packed smoothie is a good source of protein, vitamin A and bone-building vitamin K, as well as an impressive amount of essential nutrients like manganese, potassium, and vitamin C.
2 cups spinach leaves, packed
1 ripe pear, peeled, cored, and chopped
15 green or red grapes
6 ounces fat-free plain Greek yogurt
2 tablespoons chopped avocado
1 or 2 tablespoons fresh lime juice
Directions: In a blender or food processor, combine all the ingredients until blended to the desired consistency.
Crunchy Coffee Fix
Found on Runner's World
Why is it good for you: While coffee can speed your recovery, natural cocoa powder provides anti-inflammatory antioxidants for just a few calories. In addition, bananas are rich in potassium, that helps maintain fluid balance, and almonds contain healthy fats that help keep you full.
4 ounces chilled coffee
4 ounces fat-free milk
1 banana (preferably frozen), sliced
2 tablespoons whole almonds
2 teaspoons natural cocoa powder
Directions: Place ingredients in blender and blend until smooth.
Watermelon Smoothie
Found on About Health
Why is it good for you: Not only is this a very refreshing smoothie – which come in handy after a hot run – it is also surprisingly filling. Watermelon is best known for being rich in Lycopene – especially important for our cardiovascular health – but also for containing key vitamins and minerals, as well as dietary fiber.
2 cups chopped watermelon
1/2 cup yogurt
1 cup ice
Directions: In a blender, combine the ingredients and blend until smooth.
Cherry Vanilla Almond Smoothie
Found on Running to the Kitchen
Why is it good for you: Cherries are a superfruit! They have the highest antioxidant level of any fruit, reduce muscle inflammation and soreness, and are good for the heart. And the cherry on the top of the cake is: it tastes just like Ben & Jerry's Cherry Garcia.
½ cup plain Greek yogurt
¼ cup water
¼ almond milk
1 cup pitted cherries
2 tbsp whole almonds
1 tbsp chia seeds
1 tbsp vanilla protein powder
½ tsp vanilla extract
¼ tsp almond extract
½ cup ice
Directions: Put all ingredients into blender and pulse for a "chewy" consistency. If you want it smooth, just use puree setting and blend longer.
Did your favorite smoothie make our list? Share its recipe, if it didn't!
Posted in Nutrition
Tagged fruit, nutrition, recovery, smoothies, vegetables
4 Simple Tips for Proper Running Form
There's a lot more to running than simply lacing up your shoes, hitting the road and doing what feels natural. Improving your running form can help you run faster, more efficiently, and with less stress on your body and reduced injury risk.
From foot strikes and stride turnover to posture and body tension, there's always room for improvement when it comes to running form.
Follow these tips to work on perfecting your running form:
Perfect your stride
One of the most common mistakes new runners make is reaching out with their foot to take a longer stride. Overstriding creates an aggressive, heel-smashing foot strike, which not only wastes more energy, but also leads to injury issues such as runner's knee and shin splints.
Your strides shouldn't be too short either. This is just as inefficient as overstriding. When it comes to proper running form, you should find a stride length that is comfortable, almost effortless.
Ideally your knee should be above your foot and your shin vertical as your foot makes contact with the ground. This running form will put your foot down underneath your hips, preventing your leg from stretching in front of your body.
Land midfoot
One of the biggest concerns among new runners is how their foot strikes the ground. Heel strikers tend to land with their heel first and roll to the ball of the foot, while for toe runners, landing on their toes comes naturally.
Even though, the reality is that most average runners are either heel strikers or toe runners, these two foot strikes can truly damage your performance. If you land on your toes, your calves will get tight or fatigued quickly and you may develop shin pain. Landing on your heels wastes energy and may cause injury.
A mid-foot strike, in contrast to a heel or a forefoot strike, provides greater shock absorption, decreases strain on the calves and Achilles tendon, and may help prevent shin splints. Heading to a track and leaving your shoes behind is a great way to practice avoiding a huge heel or toe strike.
Check your posture
Just as you should maintain good posture when standing or sitting, maintaining a straight and erect posture while running is essential. Just by keeping a good posture, you will help release tension and reduce strain in the neck and shoulders and prevent muscle fatigue.
Next time you get out for a run, follow these proper posture principles that will help you to reinforce a tall, straight back with no slouching:
- Hold your head high, centered between your shoulders, and your back straight.
- Your eyes should be focused on the ground about 10 to 20 feet ahead of you.
- Keep your shoulders under your ears and maintain a neutral pelvis.
- Avoid side-to-side arm swinging. To help you remember, imagine a vertical line splitting your body in half – your hands should not cross it.
- When you're feeling sluggish, poke your chest out for an extra boost of confidence.
Stay relaxed
Whether is it caused by lack of experience or by trying too hard, the truth is many runners have way too much tension in their bodies. But putting this extra pressure on yourself isn't doing you any favors.
In fact, anywhere you're holding extra tension is using up energy that should be spent elsewhere. It's important to know your tension spots and check to make sure you're not clenching when you should be relaxed:
- Be aware of jaw tension and squinting. Unclench your jaw by opening your mouth and taking a deep breath; to reduce squinting, use a hat with a brim that puts your eyes in shade, or by wearing sunglasses.
- Keep your arms relaxed and hands as loosed as possible. You can hold your hands as if you are holding drumsticks or as if you have a fragile egg in each hand. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.
- Keep your wrists loose. This will help you maintain a good hand and shoulder position.
Posted in Running
Tagged performance, posture, Running, running form
5 Strategies to Become a Faster Runner
You're a very committed runner. You never skip a workout, you fuel properly and even rest when all you wanted was to log some miles. But, even so, you never seem to improve your race times. You're not alone.
In fact, this is one of the biggest issues that strike runners who are focused in increasing their speed, along with their mileage.
To help you become faster, we have put together five tips to change things up in training and stimulate better results:
Sprinting intervals
You can't become a faster runner without practicing running fast. Short sprinting bursts are a great exercise for improving your personal best, along with building your strength and endurance. And because they last only a short amount of time, they are easy to incorporate into your running plan.
There are many different ways of incorporating short repeats into your training. Whether you choose to time your intervals or use the terrain to your advantage, it's important you don't push yourself too much, too soon. Keep in mind that a fast pace doesn't mean an all-out sprint, but a faster pace than your usual.
Tempo runs
Tempo runs are similar to high-intensity intervals, but instead of doing short sprinting bursts, you have to run slightly faster than your normal pace for a longer time period. A tempo run should challenge your body, but not as much as a sprint: if you're able to hold a conversation, you're going too slow, but if you can easily answer short questions, it means you're at the right pace.
These types of runs will push your physical threshold, which will help you improve your endurance and speed. If you have never done a tempo run, start out with 10 minutes, and build up to 40 minutes, every 7 to 10 days.
Negative splits
This strategy involves running the second half of a run at a faster pace than the first half. This is a very simple way to make every run a good run and, despite what you may think, it actually helps to improve your PR.
To incorporate negative splits into one of your runs, start at a good, steady pace. After the first half of the run, your body is properly warmed up and it should be easy to increase your pace on the second half of the workout, so you end up with a faster overall time. Out-and-back runs are a great way to inspire negative splits: run at a comfortable pace to a destination, and increase your speed once you head back home.
Run hills
The next time you get out for a run, make sure an incline is part of your route. Running up hills is the perfect way to make you a faster runner: it strengthens the same muscles you use for sprinting and builds your body's endurance, which can be useful when you're fatigued and struggling to pick up the pace.
Whether you choose to run on the treadmill or outside, you can either opt for short and fast reps (8 x 20 seconds) to build strength and power, or longer reps (8 x 1 minute) to build speed and endurance.
Run on different surfaces
If you're used to running on flat terrain, get yourself to a soft-surface trail to challenge your muscles in different ways.
Running on undulating routes and on different types of pavement avoids repetition and forces your body to engage muscles that normally go unused while you run a consistent road or track gait.
Posted in Running
Tagged negative splits, running faster, running up hills, sprinting, tempo runs
4 Essential Strength Training Exercises for Runners
All runners share a common goal: to be better runners. It doesn't matter if you started Ease Into 5K last week or if you already have a few races under your belt; you want to become faster, more efficient and more injury resistant.
But just running isn't going to be enough. It is important to incorporate strength training into your workout plans. Not only do these exercises help you build muscle power, but they also fire up your metabolism and strengthen your bones against age-related deterioration.
To become a stronger, faster, more complete runner, make sure you add these four running specific strength training exercises to your running routine:
Bodyweight Squats
If we had to pick just one strength training exercise for runners it would be squats. They strengthen the entire lower body, by targeting running-specific muscles, such as the quadriceps, hamstrings, hips, hip flexors, and glutes. Squats can even help you strengthen your knees and prevent knee pain and injury.
Begin this exercise by standing with your feet hip distance apart, with your toes facing forward. Slowly lower your body and sit back like you are sitting in a chair behind you. Make sure your knees don't cross the plane of your toes when your glutes, quads and hamstrings are engaged. Straighten legs and come back up to standing to complete one rep.
Bodyweight squats can easily be added to your post-run routine and, even though they don't require any equipment, you can always try modified versions that combine the squats' movement with dumbbells, a band or a swiss ball.
Push ups
The upper body is often neglected by runners when they train. Strong arms, chest, shoulders, as well as a strong core are essential for overall fitness and powerful, faster runs.
Push-ups are great for the upper body. They help strengthen the chest, core, biceps, triceps and back in just one move and without any type of equipment.
The exercise is very simple: in a plank position, with hands slightly wider than shoulder-width apart, bend elbows and descend down until the chest nearly touches the ground. Push yourself all the way up to plank position for one rep.
If you are a beginner, you can start with your knees on floor or even opt for a wall push instead. Depending on your fitness level or where your train takes places, there are several variations of the traditional push-up position, that you can easily incorporate to your training plan.
Most runners are probably tired of hearing about how they should strengthen their core. But there's a reason! A strong core – your abs, obliques, lower back and hips – is essential for improving stride, form, breathing and speed.
The plank is the perfect exercise for strengthening every muscle in your core. Begin in a push-up position, with your arms straight (palms below shoulders) and weight balanced evenly between hands and toes. Align the body straight from the top of the head through the heels. Tighten up the abs while lifting through the chest to create as much space as possible in between the chest and the ground. Hold for 30 seconds and work up to 1-3 minutes.
You can progress by alternate lifting each leg or using a balance board as support for your hands.
Lateral lunges
As a runner, all you want is to keep on moving forward. But this repetitive, unidirectional movement, along with muscle weakness, can be the cause for the most common injuries among runners. That's why it's so important to train your body through other planes of movement, like backwards or sideways.
Lateral lunges help you train often-neglected muscles like the hip flexors, quads, calves, core, hamstrings and glutes, helping increase stability at your joints, improve your balance, and prevent injury.
To perform a lateral lunge, begin by standing with your feet shoulder width apart and your hands on your hips. Then, step three to four feet out to the right with one foot while sending the hips back and squatting to a 90 degree angle at the right knee. Try to sit down with your butt, keeping your back as upright as possible, your abs tight and chest up. When coming back to standing, engage the glute to power off the ground. After finishing all reps on this side, repeat on left side to complete one set.
What strength training exercise best works for you? Tells us all about it in the comments below.
Posted in Running
Tagged lunges, planks, Push ups, running faster, squats, strength training, stronger runner
Introducing the RunningTrax app
Guest post by J. Gerry Purdy, Ph.D. Founder of FitnessTrax, Inc. and creator of the RunningTrax System
Editor's Note: We are very excited to announce RunningTrax, an app we've been working on for the past year in partnership with Dr. J. Gerry Purdy of FitnessTrax, Inc. Most training plans will tell you how far to run in any given workout, but RunningTrax tells you what pace you should run for that distance. Read on to find more about the RunningTrax app and how it will improve your training. To get notified when the app is available for download and try it free for 30 days please sign up here: http://eepurl.com/bknx8b
RunningTrax™ is the first personalized, dynamic running training system that tells every runner exactly what pace they should run – day in and day out.
There are more than 200 million people in the world who regularly run at least three times a week. A few are serious, dedicated runners vying for a top national or age-group ranking. This represents perhaps 1% of the total. These runners typically pay hundreds of dollars a month to get personalized training advice: how fast should they run in each workout.
However, the vast majority of people who run regularly (the other 99%) have not had any easily available and low-cost way to get personalized advice for their workouts. They read an article in a magazine like Runner's World or online that talks about training advice. It is helpful to some extent. But, the training advice given online or from a book or magazine has one major drawback: it cannot possibly give you personalized advice on what you should do.
Training programs, books and articles can only define a general workout recommendation because it has been impossible – up until now – to define a workout for the millions of runners all at different levels of ability. A training program might say to run three miles. That's fine, but at what pace should you run? You don't want to run too slow or too fast. And, what if your neighborhood course is 3.3 miles? How would you adapt the recommendation for a different distance? You can see it's nearly impossible for someone giving training advice to the public to define a specific, personalized workout for every runner.
This is the problem I set out to solve while working on my Ph.D. at Stanford. In order to define a personalized workout, you need to be able to determine each runner's level of ability. If you could do that, then you would be able to take a proposed workout distance, time or pace and generate a workout that is personalized to each runner's level of ability. The hard part is to find a way to determine each runner's level of ability.
The reason it is hard to determine your level of ability is because of a simple fact of human running performance: there are limits to what each runner can perform. The highest performances are known as world records. World records are very hard to beat because the human has limits – we can't improve forever. When you take a large number of runners, the top performance might improve a little over decades but the rest of the performances don't change much.
However, for each and every runner, making improvements at lower levels of performance is clearly easier than at higher levels of performance. Thus, any system to determine physiologic performance cannot be linear, where every unit of speed increase would earn the same unit increase in the runner's level of ability.
Rather, the system that determines level of ability has to reward every unit of speed increase with a larger unit increase in the runner's level of ability. We call this kind of improvement non-linear because for every unit improvement, larger rewards are provided.
Think of this another way. I am runner with a certain level of ability. As I improve, it gets harder for me to improve to newer, higher levels of ability. When I start off, it is easy to make improvements. But, as I improve, I will find it harder to achieve further improvements.
In order to correctly model human performance, you have to take this "limitation effect" into account. A system has to be set up so that it correctly defines the level of ability from beginner to average to world class.
I was able to do that by referencing thousands of performances over the past 100 years and then using a non-linear formula that I created with the help of a math professor at Stanford. I used many hours of computer time to calculate the values used in the non-linear formula. This gave us the basis for the values of the level of ability for the ten most popular distances run from 100 meters through the marathon.
Let me explain a bit more about how the RunningTrax™ system works. RunningTrax™ is a breakthrough system which solves the most persistent problem for all runners, from weekend joggers to world class athletes.
When training, runners need to run hard enough to improve but not too hard or they'll increase the risk of getting injured. Until RunningTrax™, it has been difficult and expensive for runners to get good advice on how to train. That's why almost all running websites and apps focus on recording what runners have done rather than telling them what they should do.
The RunningTrax™ mobile app is a quantum leap forward in running training. While it provides all the standard features (including GPS tracking, run logging, music integration, etc.), the new RunningTrax app is the first system to help every runner, regardless of ability, get a personalized recommendation on the proper pace to run for every workout.
The RunningTrax app is just days away from being launched on the Apple App Store. To get a notification when the app is available for download and get a free 30 day trial, add your email here: http://eepurl.com/bknx8b To read more about the RunningTrax app please visit: http://www.runningtrax.com
Typically, it takes a lot of expert time to define appropriate workouts for individual runners. RunningTrax™ is the first to automatically and scientifically determine what a runner should do for any distance, time or pace. In addition, it adjusts to a runner's changing level of fitness.
Posted in iPhone App
5 Tips for Busy Running Moms
Finding time and motivation to run is hard for all of us. For busy moms, it's even tougher. With your full time job, small children that require your full attention, and a household to manage, you still manage to find time for date night and your friends every now and then. How can running fit in such a hectic schedule?
We put together some simple tips and tricks that will help you balance training and motherhood.
Wake up early to run
The hardest thing about being a mother runner is finding time to workout without hurting the family schedule. Early mornings are usually the best time slots to fit a run. At this time of the day there aren't any interruptions, and there's no need to arrange babysitting because everyone is still asleep. But motivation can be hard to find when you would rather stay in bed instead of lacing up. It can be really helpful and motivating if you prep everything you need – clothes, running shoes, pre-run meal and water – the night before. When the alarm goes off, you won't have any more excuses to skip the workout. Just say to yourself, "Don't think, just go."
Make every minute count
If mornings are not a good time to squeeze in a workout, and evenings are too crowded to log a few miles, you should start making every minute count.
Many runners plan their workouts around their children's naps; others run laps around the soccer or baseball field when their kids are at practice; and putting your kids in a day care a few miles away from home can do wonders for your weekly mileage.
The most important thing of being a busy mom runner, is to pick the most convenient time to work out and learn to be flexible – a 4-mile run may turn into 8 miles if your child is behaving in the running stroller, or a longer run might get compromised if your kid would rather be at home.
Choose the right training plan
If you have just decided to have a more active lifestyle, you should begin with a minimum time per day and minimum number of days per week goal.
How about 30 minutes per day, three days per week? You can easily fit in a workout in your busy mom's schedule with a run/walk interval program, such as Ease Into 5K.
Interval workouts alternate high-intensity levels with lower-intensity effort, which helps you see greater results in less time. Studies have shown that interval training burns three times as much fat as running twice as long at a moderately hard, steady pace. But the benefits don't end there – recovery from interval training forces the body to continue burning fat for energy.
Work out alone
Although working out with a running partner can help you stay motivated, coordinating schedules can be a daunting task.
Working out alone allows you to manage your own schedule, fitting in a run whenever possible and focusing on a more targeted workout that will you give you quicker results.
But if you already have a running buddy that holds you accountable, you can both benefit a lot more from this partnership. Next time you go out for a run, bring your kids along and swap the duties back and forth – have your running partner watch the children while you run, then switch when you get back.
Cherish your solo runs
When you run alone, make that workout about you. You need that time to recharge yourself, away from the chaos of your busy mom life.
When you run, try to focus completely on running and don't let thoughts of your children or other worries distract you. It will be hard at first; but when you get back from your work out, your kids will have your complete attention and you will feel physically and mentally reinvigorated and ready to give your best to all those around you.
Posted in Motivation, Running
Tagged busy moms, Ease into 5K, finding time to run, run with kids, Running, running moms
Why and How to Cross Train
If we ask you to name a benefit of cross-training, what would be your answer? Let us guess… injury prevention? Even though this is the most widely recognized benefit of cross-training among runners, it's not the only one.
Cross-training should be part of every fitness plan because it helps to rehabilitate injuries, aids in muscle recovery, and improves fitness. In addition, cross-training can also prevent burnout and add a little fun and variety to your workout, helping you to stay motivated during the several weeks of training.
In this article, we chose a few cross-training activities that you can include one to three times per week in your fitness routine for optimal results. Depending on your training and health situation, you can select the activities that will work best for you.
Unlike running, walking is a low-impact activity that exercises many of the same muscles, which makes it a great cross-training activity.
If you're a beginner and your body is not used to the repetitive impact of running, you can use walking to improve endurance without beating up your most vulnerable joints, muscles, and connective tissues. Doing a vigorous walk the day after an intense run is also a great way to recover.
To get all the cardio-respiratory benefits of this cross-training activity, walk at a brisk pace and pump your arms to burn more calories.
Pool running
Pool running, also known as water running, is exactly as the name implies: running in a pool, in deep water.
Even though you always need a pool deep enough to perform this workout, it is worth the try, especially if you're recovering from an injury. This activity mimics running movements on land without the impact on the joints. Plus the water's resistance helps you strengthen your legs, back, shoulders, core and arms.
Just make sure you warm up and cool down for at least 5-10 minutes before and after your pool running.
Need a break from the impact of running? Swimming is a non-weightbearing activity that gives your legs a break while developing the upper body musculature that is often neglected by runners.
Swimming can benefit all runners, from beginners to veterans, especially those recovering from a long race or an injury. By targeting all the major muscle groups (quadriceps, hamstrings, glutes, abs, lower back and upper body), swimming is a great way to improve your efficiency, strengthen your muscles, and add more training sessions without additional breakdown.
Elliptical Trainer
If you're a regular at the gym, you might have noticed the elliptical trainer. This is one of the most popular cardio machines and also an excellent cross-training activity for runners because it mimics running without the impact.
The elliptical trainer is a weight-bearing activity, but has a very low-impact in the joints. This is the reason why so many runners use this machine to prevent or recover from injuries, while developing the muscle of the core and legs. In addition, if you use an elliptical trainer with arm levers, the pushing and pulling motion allows you to develop a stronger arm swing, helping make you a more efficient runner.
What are your favorite cross-training activities? How do they help you to become a better runner?
Posted in Motivation, Running
Tagged cross-training, injury prevention, motivation, recovery, Running
How long should you rest after a marathon?
Did you race a marathon recently? Congratulations!
Whether you crushed your goal or struggled to walk to the finish, you might be feeling that post-race high that motivates you to keep on training… but your muscles, tendons and ligaments are begging you to stop.
For a marathon runner who spent four to five months logging miles, physically and mentally training for a 26.2 mile race, taking a few days off (or worse, a few weeks off) seems counter-intuitive. After a great race all you want is to capitalize on your fitness and continue to set new personal bests. Likewise, after disappointing results, the last thing on your mind is resting.
Some runners even believe that missing a few days of training will diminish their hard-earned fitness. This common belief couldn't be more wrong. In fact, not taking enough time to fully recover after a marathon can cause injuries, which will definitely compromise your fitness and future training plans.
But how long should you allow your body to rest until you can run or train again?
Usually, it takes a minimum of two to three weeks for a full physical and mental recovery from the strain of running a marathon. Some experts suggest resting one day for every mile you run, thus 26 days of no hard running or racing! Others recommend one day of rest for each kilometer raced, or 42 days of rest!
The truth is that there is no exact formula to follow for recovery after a marathon. No matter what your plan is, you should always listen to your body and make sure you're recovered before you resume your race training routine. The good news is that light fitness activity actually helps you recover faster because it promotes good circulation, which delivers fresh oxygen and nutrients to muscles and, therefore, aids healing and recovery.
On his Post-Marathon Training Guide, Hal Higdon suggests that "the training you do in the three weeks following a marathon should be a near mirror of what you did the last three weeks before: in other words, an upward, or reverse, taper." That means you should take at least three days completely off running after a marathon and gradually return to a more active routine, starting by incorporating cross-training, then 2 – 3 miles running and ending what he calls "Zero Week" by logging 6 – 8 miles with some marathon friends.
The four weeks following Zero Week should still be part of your post-marathon recovery. These 4 weeks are a good time to decide what you want to do next. Setting a new goal and planning your training is a great way to use your time during recovery.
So, have you decided what's your next running goal? Share it in the comments below!
Posted in Running
Tagged Marathon, marathon training, post-marathon, rest
What to Eat 5 Days Before Your Marathon
The Boston Marathon is around the corner! It's time you put your weeks of training to work and tackle the big 26.2!
Besides mental and physical training, fueling is key to any successful race. What you decide to put in your body can help you run at your best and help in post-race recovery.
If you're racing the Boston Marathon or have a race coming up, you should be thinking about what to eat and what to avoid in the days before your marathon. Below, you'll find our tips for marathon fueling up to 5 days out from your big race.
4 to 5 days from the race
During several weeks of intense marathon training, your muscles never have a chance to fully reload with glycogen. To build up your energy reserves for race day, you will need to back off on training for a few days, so that muscle enzymes responsible for restocking glycogen will gradually begin to store more carbohydrate.
In addition, boost your total carbohydrate intake to 3.5 to 4 grams for every pound of your body weight by adding in more pastas and starches to your diet throughout the week. If you notice you are gaining too much weight, back off on fat and protein and reduce carb intake until your weight balances out.
Good choices are: Pastas, brown rice, sweet potatoes and baked potatoes.
2 days before the race
You should eat your last big meal two nights before the race. It will give your body enough time to fully digest anything you eat and avoid feeling stuffed and lethargic when you reach the starting line, lowers the risk of stomach problems and can even help you sleep more soundly.
During the two days before the race, also consider limiting high-fiber foods such as large amounts of vegetables, whole grains and bran cereals. Studies conducted by the Australian Institute of Sport show that eating lower fiber foods can help lighten the weight of material in the intestines. This can actually help you run faster, as it reduces your body weight and decreases the chance of a mid-race pit stop that would otherwise add time to your race.
Good choices: Pasta is still often considered one of the best pre-race meals.
24h before the race
Ideally, you should allow your body to rest the two days before the race, so you may feel full very quickly. Try to eat balanced meals like you would normally do on any training day, but make sure your main meals are still in the form of low glycemic to medium glycemic index foods. If you're not sure about what foods have a low or medium glycemic index, you can check Harvard Health's Glycemic index and glycemic load for 100+ foods or WebMD's Guide How to Use the Glycemic Index for a more in depth picture of what glycemic index foods do for the body.
Fluids are just as important as food, so it is mandatory to hydrate properly all day long. Opt for sports drinks or other beverages containing electrolytes and nutrients, along with water. To remind yourself to drink, always carry a water bottle with you throughout the day or set a reminder for every other hour.
Good choices are: Sweet potatoes, pastas, baked potatoes, brown rice
2 to 4 hours out
Not only is it important what you choose to eat the day of the race, but also the time you eat. In the two to four hours before the race, eat a small breakfast containing protein, simple carbs and fluids. Aim for 0.5 to one gram of carbs for every pound of body weight and keep protein to about 15 grams or fewer. Avoid high fiber, fatty and new foods, which can take longer to digest and cause stomach problems.
Instead of trying to get all your fluids down by chugging your water bottle the hour prior to the race, you should drink small, regular sized amounts. Opt for room temperature water – which is absorbed quicker than warm or cold water – and drink approximately 6 oz. every hour to get hydrated before the gun goes off.
Good choices are: bread, bagels, cereal, fruit, and small amounts of peanut or almond butter, low-fat cheese, low-fat milk or a fruit smoothie.
Now it is up to you! We wish you a very successful (and fun) race day!
Posted in Running
Tagged Marathon, marathon training, nutrition


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Summer Screen Prints
30 July – 23 August 2015
Open daily 10.00–18.00 and additionally from 18.30–21.00 to Film4 Summer Screen ticket holders (6–19 August)
West Wing Galleries
Free admission
Your chance to buy limited-edition prints inspired by the films in the Film4 Summer Screen season.
Back for a third year, Film4 Summer Screen at Somerset House has commissioned screen-printing aficionado's Print Club London to curate a series of contemporary screen-printed film posters.
Renowned for curating and dealing screen-printed artworks, as well as its workshops, Print Club London has hand-picked an assortment of artists and styles including Rose Blake, street artist RYCA , Ben Rider and Lucille Clerc, to reflect the veritable variety of films featuring on the big screen.
Open during the day and for each evening event, the Summer Screen Prints exhibition will feature established designers alongside emerging new talent in the illustrative world. Each exhibiting artist will reimagine a poster for one of the films in this season's line-up, taking particular scenes, quotes, characters or anything else from their selected title as inspiration.
Each of the posters will be part of a limited-edition, signed by the artist and numbered, and exclusively available to buy for £50 from the exhibition at Somerset House.
Born in London, Rose Blake studied at Kingston University and the Royal College of Art. She works predominantly as a commercial illustrator, and previous commissions have included The New Yorker, The New York Times, Google, The Sunday Times and The Groucho Club. She is currently working towards her first solo show.
Claudia is a printmaker and designer currently working independently. She was trained in printed textiles but loves working with paper and a mixed-bag of other materials. Her work often layers drawing with texture. Her recent travels to India have inspired an eclectic and vibrant body of new work.
Lucille Clerc is a French illustrator based in London. She set up her studio after graduating from Central Saint Martins with an MA in Communication Design. She works within the field of editorial design and illustration for books and magazines and occasionally realising interior or exhibition spaces. Her work is mainly handcrafted from drawing to printing.
Patrick Concepción is the founder and Art Director of Concepción Studios, a studio that focuses on art direction and graphics for the entertainment industry, located in San Jose, California. Throughout his career he has revelled in designing for Lady Gaga, Paul McCartney and Muse.
Barry Leonard is an Irish creative designer and art director currently based in London. With over six years design experience working on a diverse range of projects for clients. His inspirations come from Swiss minimalist typography, vintage type and hand lettering signage. Barry is a professional screen printer and tutor at Print Club London.
Fred Higginson also works under the name of MoL. Fred set up his first artist studios in an old church, providing affordable workspace for local artists, returning to London to set up Print Club. His techniques as an artist are as eclectic as his influences, working across different mediums.
Ben is a London based illustrator and printmaker and specialises in making vibrant, edgy work with a punky look and feel. His work is built up from a dense hybrid of collaged imagery, drawings and multi – layered colours. He is a big fan of offsets, drips and fades to create an authentic distressed aesthetic.
Ryan Callanan is an artist working in contemporary printmaking and graphics. A prominent artist on the Street Art scene, the last three years have seen Ryan move away from this aesthetic towards a new practice that draws upon his in-depth knowledge of materials and craftsmanship acquired through training in industrial model making and 3D design.
Rose Stallard, Illustrator and Creative Director of Print Club, mixes up her own drawings with found images from across the board, injecting fanzine-like enthusiasm (and discernment). Clients include The Guardian, Fiction Records, Urban Outfitters, Dazed & Confused and Glastonbury.
He specialises in creating hand-rendered illustration, collage and typography and always tries to experiment with texture and mark-making techniques to keep his work evolving. His work is hugely influenced by film and music and aims to tackle social, political and cultural issues with a highly distinctive hand lettering style, bold imagery and humour.
Joseph Vass is a silkscreen artist whose work fuses typographic elements together with idealistic imagery, leaving the viewer with no hangover. A brush and ink fanatic, Joseph spends hours meticulously sketching on his light box before creating larger than life, colourful pieces that are then silkscreened or used commercially in print, web or advertising.
Holly Wales is a UK based illustrator. Her work explores a variety of subject matter and is predominantly drawing-based, pushing colour marker pens to their limits. She works with text and multiple layers of colour to deconstructs forms & build dynamic compositions.
Joe Wilson is an illustrator based in the UK specialising in highly detailed, hand-drawn illustrations and print. Working with a combination of pencil, ink and digital colour, Joe's work takes form as a hybrid of the traditional and contemporary.
Originally from North London, Steven fell in love with Brighton whilst studying on the renowned Illustration course there. He can often be found foraging through the local flea markets for obscure books and discarded paraphernalia to use as inspiration for his varied and experimental work, which he generalizes as 'somewhere between pop and psychedelia'.
Originally from Singapore, Cassandra Yap is an artist and art director based in London. Her work often explores the juxtaposition between dark and beautiful subjects to create the surreal. Fuelled by her love of pin ups, the female form and an unhealthy obsession with vintage erotica, her photomontage halftone style images are dark, bold and humorous with a kinky edge.


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Could the New York Jets been in line for some surprise cuts?
The Jets are under new management, and that means that nobody is safe, not even some of New York's most respected veterans. In fact, according to ESPN's Rich Cimini, there's no question that the Jets will be making some surprise cuts this offseason. "Mark this down," Cimini wrote. "There will be a surprise cut or two (or three) before the start of the regular season."...
New York Jets – Potential Notable Cuts
Joe Malfa lists five notable players that could be surprising cuts as the New York Jets continue their offseason activities. 1) Jason Babin (Edge)- After the New York Jets drafted Lorenzo Mauldin and Leonard Williams, Babin's hopes of making this team took a hit. Mauldin, a 3rd round pick with a superior skill set to Babin's, will jump ahead of the 12 year pro on the depth...
Via Turn On The Jets
May 28, 2015 | Discuss
New York Jets Draft Target: Bud Dupree
The New York Jets will pick 6th overall on April 30th in Chicago at the 2015 NFL Draft. After an active free agency that leaves any draft possibility on the table, what will they do? Let's take a look at a round one target, EDGE defender Bud Dupree out of Kentucky… "I'm trying to be number one but I work like I'm number two" -Bud Dupree on his number selection * ...
Via Turn On The Jets
March 23, 2015 | Discuss
The New York Jets Linebacker Problem
An underrated need for the New York Jets is the linebacker position. Todd Bowles is likely to predominantly run a 3-4 defense with a multitude of other schemes mixed in but the cupboard is currently bare behind the Jets stout defensive line. Let's look at how they got there, where they are now and how they can improve beginning with this off-season. Under Rex Ryan, the linebacker...
Via Turn On The Jets
March 03, 2015 | Discuss
No Huddle – Jets New Regime Takes Center Stage Edition
TJ Rosenthal kicks off another week of New York Jets coverage at Turn On The Jets with his weekly No Huddle – Make sure to give TJ a follow on Twitter on Turn On The Jets a follow on Facebook. King Mac the First The frigid temperatures in New York City have made it easy to binge watch shows on Netflix guilt free. I never caught "The Tudors," a series about the reign of...
Via Turn On The Jets
February 17, 2015 | Discuss
Jets exercise options on Pace, Babin, but not Johnson
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Via AFC East Daily
Jets announce that Chris Johnson will become a free agent
The New York Jets announced Saturday that they will not exercise its option on running back Chris Johnson, allowing him to become an unrestricted free agent on March 10. Johnson was signed as a veteran free agent last April 16. He finished last season with 663 yards rushing on 155 carries (4.3 yards/carry) and one touchdown, and 151 yards on 24 receptions (6.3 yards/catch...
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Jets cut ties with Chris Johnson; keep Babin and Pace
The New York Jets have ended the Chris Johnson experiment. The team announced on its website on Saturday that it will not exercise the veteran running back's option for the 2015 season, which leaves him free to become an unrestricted free agent on March 10. However, the team has exercised the options for linebackers Calvin Pace and Jason Babin. Pace started all 16 games in 2014 ...
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Jets Pick Up Options For LBs Jason Babin & Calvin Pace
The Jets announced that they have picked up the options for LB Jason Babin and LB Calvin Pace. We have exercised options on LBs Babin & Pace and have not exercised option on RB Johnson- http://t.co/9xB1FdaHt3 pic.twitter.com/1bXBKS3zlx — New York Jets (@nyjets) February 14, 2015 It's interesting to see the Jets keep two outside linebackers that are both well into their...
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The Jets announced that they are not exercising RB Chris Johnson option, but will pick up the options for LB Jason Babin and LB Calvin Pace. We have exercised options on LBs Babin & Pace and have not exercised option on RB Johnson- http://t.co/9xB1FdaHt3 pic.twitter.com/1bXBKS3zlx — New York Jets (@nyjets) February 14, 2015 Kristian Dyer of Metro reported earlier in the...
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Don't mention the name Mike Mamula around Philadelphia Eagles and especially around the NFL Draft.The man who had one of the best Combine performances in NFL history teased Eagles management and fans with his Superman-like skills and then proved to be a fraud as far as football lore goes.Mamula, for all his hype and his "potential" is a general reminder of a good player who...
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February 07, 2015 | Discuss
NFL Notes: Broncos, Jets, Patriots, Saints, & Titans
Broncos Aaron Wilson reports that Tony Coaxum is expected to be named Broncos assistant special teams coach. Jets Rich Cimini takes a look at potential cap casualties for the Jets including: WR Percy Harvin, RB Chris Johnson, OLB Calvin Pace, and OLB Jason Babin. Patriots Jeff Howe reports that the Patriots have signed OL Chris Barker to a one-year future/reserve contract...
Via NFL Trade Rumors
February 05, 2015 | Discuss
Three connections between the Seahawks & Eagles that might surprise you
This week the Philadelphia Eagles will host the Seattle Seahawks at Lincoln Financial Field in what promises to be a great game and perhaps an NFC Championship preview. On the surface these teams have a lot in common. Both like to run the ball, both are coached by former Pac-12 geniuses. But if you look deeper you'll find there are many connections between them you didn't know...
Via cover32 - Seahawks
December 03, 2014 | Discuss
Three connections between the Eagles and Seahawks that might surprise you
This week the Philadelphia Eagles will host the Seattle Seahawks at Lincoln Financial Field in what promises to be a great game and perhaps an NFC Championship preview. On the surface these teams have a lot in common. Both like to run the ball, both are coached by former Pac-12 geniuses. But if you look deeper you'll find there are many connections between them you didn't know...
Via cover32 - Eagles
December 03, 2014 | Discuss
Jets Babin, Vick, Ryan All Fined For Actions In Sunday Win Over Steelers
As expected, it was reported Friday that New York Jets linebacker Jason Babin has been fined $16,537 this week for his after-the-whistle hit Sunday on Pittsburgh Steelers quarterback Ben Roethlisberger. Other Jets' fines: Jason Babin fined $16,537 for unnecessary roughness and Michael Vick fined $8,268 for unsportsmanlike conduct. #nyj — Rich Cimini (@RichCimini) November 14, ...
Via Steelers Depot
November 14, 2014 | Discuss
Top 5 Predator Impersonators in the NFL
By Michael Weber. Long, flowing locks of hair are all the rage in the football these days. They come in all colors and styles, and are attached to the heads of players from all races. Personally, if I owned an NFL team there would be a strict personal appearance clause in all players' contracts that would prohibit hair any longer than shoulder length. Hair should not been...
Via Beyond The Spread
October 08, 2014 | Discuss
Rex on Babin: He's going to play, and so is Coples
BY NICK ST. DENISVeteran defender Jason Babin, who the New York Jets signed this summer to provide depth on the outside of the front-seven, cut into third-year hybrid defender Quinton Coples' playing time Saturday in the team's Week 2 preseason win.The pass-rushing specialist Babin was on the field for 31 plays to Coples' 15.Jets coach Rex Ryan, the architect of Gang Green's defense...
Via AFC East Daily
August 18, 2014 | Discuss
Game Primer: Jets Preseason and More Kickoff Thursday vs. Colts
Image: Getty Images Thursday's preseason matchup versus the Indianapolis Colts will take place at MetLife Stadium in East Rutherford, N.J. at 7:00pm ET. For those attending the game: Parking lots open at 2pm; Will Call opens at 4pm; Gates open at 5pm. For full gameday information, including new policies and activities, check on NYJets.com's Gameday Guide. For everyone else...
Via One Jet At A Time
August 06, 2014 | Discuss
Training Camp Preview: Jacksonville Jaguars
The TSB Training Camp Previews moves on to Northern Florida as amongst a constant threat to move, losing a home game to London, horrendous talent and a sub par stadium, the fans are hoping a good end to the season is a symbol that things are finally going to be looking up again. So lets take a look at the Jacksonville Jaguars 2013 Record: 4-12 3rd Place AFC South (Missed Playoffs...
Via Total Sports Blog
August 06, 2014 | Discuss
NFL Notes: Bengals, Jets, Packers, Redskins, Saints, & Steelers
Bengals WR Mohamed Sanu has a strong showing on Monday. (Coley Harvey) The Bengals defense held up pretty well during the team's goal-line drills. (Coley Harvey) Jets OLB Jason Babin's two-year contract is worth $3.2 million and includes a $250,000 option bonus. (Aaron Wilson) Jason Babin's base salaries will be $1.1 million (2014), $1.35 million (2015), but 2015...
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July 28, 2014 | Discuss
No Huddle – New York Jets Back At It Edition
TJ Rosenthal kicks off another week of New York Jets coverage at Turn On The Jets with his weekly No Huddle - Make sure to give TJ a follow on Twitter on Turn On The Jets a follow on Facebook. Why are any Jets talking right now? Give me one good reason please. Dee Milliner who showed us what, a handful of good plays last season as a rookie, has now informed us all that he�...
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New York Jets: Babin, other new faces talk early camp impressions
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Via cover32 - Jets
TOJ New York Jets Link Dump – July 26th, 2014
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The Turn On The Jets 12 Pack is back. Here are 12 thoughts and observations on the team's first few days of training camp. Make sure to give us a follow over on Twitter and Facebook… 1. It has been a slow start for rookie wide receiver Quincy Enunwa, who is banged up with a hip injury and Shaq Evans, who has struggled with drops. Early struggles aren't uncommon for mid to...
Via Turn On The Jets
July 25, 2014 | Discuss
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LLAMA LOVER PARKING ONLY SIGN. A BRAND NEW sign!! Made of thick aluminum and tough vinyl lettering and graphics. This sign is 12in. wide and 18in. tall - the same size as official signs. This is a novelty sign made like an official sign. Can be used outdoors or displayed indoors. Comes with two holes pre-punched for easy mounting, corners are rounded. Buyer to pay $7.00 shipping anywhere in the USA, others contact seller for your shipping costs. Certified checks, money orders, personal checks, and cash (USD) accepted.
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Video: Moray and reef fish hunt together
Wild Oceans returns to South Africa in this week's episode. Shot at Sodwana Bay, Kwazulu Natal, it features a co operative hunt between a moray eel and some interesting footage of a frogfish "hopping" around underwater. It also features the standard adrenaline filled boat launch off Jesser Point!
Wetpixel/Scubacam party @ ADEX 2015
Wetpixel is joining forces with Scubacam again to present the underwater imaging community with their annual ADEX gathering. If you shoot pictures or video underwater and plan to be at ADEX, you really need to come along! It is going to be held at the Highlander Bar & Restaurant on Clarke Quay on Friday 10 April from 7pm till late.
Subal announces housing for Sony a7
Subal has announced details of their forthcoming housing for all versions of the Sony a7 mirrorless full-frame camera. It features access to all camera controls, and is compatible with the company's Type 2 ports. It ships with either electronic or fiber optic strobe triggering bulkheads.
Call for entries: Durban Undersea Club Shootout 2015
The Durban Undersea Club is soliciting still and video entries for its annual shootout. All submissions must have been captured between 1 December 2014 and 15 May 2015 within the geographical boundaries of the Cape to the South and the Mozambique border to the North.
Raja Ampat Regency changes fees
The Government of the Raja Ampat Regency has changed both the fee for entry into the area and the way that the resulting monies are distributed. The fee is now valid for 12 months (previously a calendar year) and has doubled to IDR500.000 ($38) for domestic users and IDR1000.000 (around $76) for international visitors.
Review: Nikon FX wide-angle lenses
Wetpixel Editor Adam Hanlon presents a review of most of the available rectilinear wide-angle lens choices for Nikon full-frame camera. The aim is to evaluate individual lens's performance underwater, but also for this to be a reference for those seeking information about lens choices. As other test lenses come available, the tests will be added to, so please keep checking back for updates
Camera housing for shooting 360 degrees underwater
A new underwater housing gives underwater photographers the ability to shoot 360 degree video underwater by housing six GoPro cameras at once. The 360Abyss can shoot video up to 7.5K resolution and is rated to a maximum depth of 1,000 meters. The housing MSRP is $5,395 (not including the six GoPro cameras).
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T.O. runs on treadmill after doctor's exam
Updated: January 27, 2005, 12:00 PM ETESPN.com news services
PHILADELPHIA -- Terrell Owens' doctor said Tuesday he will not give the All-Pro receiver clearance to play in the Super Bowl.
Owens saw his doctor Tuesday, one day after telling reporters he would play against the New England Patriots in Super Bowl XXXIX on Feb. 6.
Dr. Mark Myerson said he's pleased with Owens' recuperation, but
maintains the surgery requires a recovery period of eight to 10
weeks. Myerson said in a statement Tuesday night that any attempt
to accelerate ...
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Tech News & Commentary
Mergers and acquisitions continue to reshape the chip industry, with Applied Materials and Tokyo Electron soon to combine as Eteris, and Atmel snapping up Newport Media.
Chip gear makers Applied Materials (NASDAQ:AMAT) and Tokyo Electron announced late Monday that once their merger closes, the new company will be called Eteris. The name is derived from "eternal innovation for society."
The two firms announced their merger on Sept. 24. Applied Materials and Tokyo Electron will combine their skills in semiconductor and display manufacturing equipment to better compete against industry giant ASML Holding (NASDAQ:ASML). The deal, which the companies billed as a merger of equals, though Applied shareholders will own most of the company, is expected to close this year, pending government regulatory approvals.
Applied Materials CEO Gary Dickerson, left, and Tokyo Electron CEO Tetsuro "Terry" Higashi, right, unveil Eteris as the new name of their... View Enlarged Image
Also Monday, Atmel (NASDAQ:ATML), a maker of microcontrollers and touch interface chips, announced an agreement to buy Newport Media, a provider of high-performance, low-power Wi-Fi and Bluetooth wireless systems.
San Jose, Calif.-based Atmel will pay $140 million in cash for Newport, with up to $30 million more to be paid if it achieves future revenue thresholds over two years. Atmel expects the deal to close this quarter.
Atmel said the deal will enable it to offer the industry's most complete wireless portfolio of smart connected devices for the Internet of things.
Newport's wireless chips combined with Atmel's ultra-low power microcontrollers will be suitable for a broad range of applications, including industrial, home and building automation, and consumer products requiring smaller form factors and longer battery life, the company said in a press release.
Opportunities in the emerging Internet of Things remain longer-term, Feltl analyst Jeffrey Schreiner said in a research note Tuesday. In the near term, Atmel faces challenges in existing markets such as touchscreen controllers for smartphones and tablets, he said.
The Internet of Things market holds potential, but is "the subject of a bit too much hype at the moment," Susquehanna analyst Chris Caso said in a research note Tuesday.
Chip equipment sector poised for more M&A deals
Micron Technology Jumps In A Flash On Q3 Earnings
Twitter: @IBD_PSeitzFacebook: Investor's Business Daily
Stocks slumped out of the starting block Wednesday, with both blue chips and growth stocks showing little verve. The Dow Jones industrial average dropped 0.4%. The Nasdaq and S&P 500 shaved off 0.1% apiece. Volume was quiet, 6% lower on the Nasdaq and down 4% on the NYSE, compared to trade at ...
U.S.-listed stocks of European companies, including Unilever (NYSE:UL), SAP (NYSE:SAP), Sanofi (NYSE:SNY) and Novo Nordisk (NYSE:NVO), rose sharply on renewed hopes that an elusive agreement between Greece and eurozone creditors may be in reach. The government of Greek Prime Minister Alexis Tsipras ...
Nvidia (NASDAQ:NVDA) got downgraded Wednesday, as an analyst sees weakness in PC gaming hurting the chipmaker's financial performance in the second half of the year. Nomura analyst Sanjay Chaurasia, in a research note Wednesday, cut his price target on Nvidia stock to 18 from 23 and downgraded the ...
A day after Reuters reported that chipmaker Atmel (NASDAQ:ATML) has hired a firm to explore strategic alternatives including a possible sale, one analyst increased his price target on Atmel stock. FBR Capital Markets analyst Christopher Rolland, in a research report Tuesday, raised his price target ...
IIntel (NASDAQ:INTC) needs to hit a home run with its Altera acquisition, says a Morgan Stanley semiconductor M&A report, which adds that deals focused on cost savings and profit margins have proved the most successful for chipmakers. Morgan Stanley analyst Joseph Moore says chip industry ...
Investor's Business Daily provides exclusive stock lists, investing data, stock market research, education and the latest financial and business news to help investors make more money in the stock market. All of IBD's products and features are based on the CAN SLIM® Investing System developed by IBD's Founder William J. O'Neil, who identified the seven common characteristics that winning stocks display before making huge price gains. Each letter of CAN SLIM represents one of those traits.


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WOT Opinion: What the 2015 Ford F-150 Needs to Stay on Top
I hate this car whole heartedly
Why not just build more 2014s and sell those instead?
Do you honestly think any of the imports would ever do this?
Congratulations to GM on extending the life of the GM10 platform (originally introduced in late '87 as the truly all new front wheel drive '88 Buick Regal, Oldsmobile Cutlass Supreme and Pontiac Grand Prix. If my memory is correct, this is also when Oldsmobile started the whole GM selling an obsolete car business by selling the obsolete rwd G-body Cutlass Supreme into part of the '88 year as the Cutlass Supreme Classic) well beyond a quarter century.
This decision to retain the old model for fleets cuts both ways:
1. First - it eliminates the stigma of driving a rental car ( for the new version), BUT
2. Eliminates retail buyer exposure to a new car that they actually be impressed with.
The King of Fleet will never die! Dodge Charger is a major fleet queen too.
The new, redesigned Impala will get down to a still-too-high 30% fleet.
With a $5k price hike, expect overall sales to be cut by more than 50%, down to about 70k, with less than 50k coming retail......
77% of all sales were fleet...holy cow!
Also, am I the only one who thinks the new Malibu looks much better than the new SS ???
This is a good idea by GM. Keep the resale value of the new model you want to sell to consumers, and prevent its reputation from being tarnished, yet still get your fleet sales.
More than three quarters of cars sold go to fleets?! What a cash cow.


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|Orc Boar Chariot Conversion Showcase
|by ptgraham | Posted Apr 13, 2015 | 294 views | not rated
|A showcase video for the Orc Boar Chariot conversion I made.
|Showcase Arachnarok
|by ptgraham | Posted Feb 9, 2015 | 275 views | not rated
|A showcase video of Paul's Orc and Goblin Arachnarok spider.
|Orc Boar Chariot Conversion
|by ptgraham | Posted Mar 24, 2015 | 266 views | not rated
|A quick video showing how Paul swapped out the boars on an Orc Boar Chariot to give it an updated look.


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biological wastewater treatment plants Companies in West Virginia
August ir Ko
based in Vilnius, LITHUANIA
August ir Ko UAB is a manufacturing company which has patented VFL technology and supplies its products to 44 countries. August ir Ko has established and applies EN ISO 9001, EN ISO 14001 and BS OHSAS 18001 for manufacture, installation, maintenance & designing. All company products are notified at Institut fur Abwassertechnik GmbH (Germany), it has the right to label ...
EnviroChemie GmbH Technology for Water
based in Rossdorf, GERMANY
Customized plant solutions and services have been at the core of our business since its founding 35 years ago. The creativity of our children and our young employees are the source of our future success. Our goal is not only to reduce the stress on our environment and treat waste water effectively, but to conserve and recycle right from the start. We offer our clients the ...
based in Taunusstein, GERMANY
Water is one of our most elementary resources and its value is increasing on account of depleting resources. Water management and water technology are increasingly gaining in importance in this process. BIOGEST is your solution provider for plants and products from water, waste water and environmental technology, for your concepts, plans, for delivery and construction. ...
INVENT Umwelt-und Verfahrenstechnik AG
based in Erlangen, GERMANY
INVENT is one of the world leaders in mixers, mixing and aeration systems, membrane aeration systems, complete systems solutions and software for biological wastewater. Advanced Wastewater Treatment Processes, Aerators, Aerobic Treatment, Agitators, Anaerobic Treatment, Denitrification, Diffusers, Lagoon Equipment, Mixers, Oxygen Activated Sludge Systems, Sequencing ...
Biogest International GmbH
based in Dresden, GERMANY
Designer and Manufacturer of Biological Wastewater Treatment Plants (100-100,000 p.e.). We offer solutions beginning from 100 up to 100,000 persons (p.e.). Our technology guarantees economical, high level performance with utmost reduction of BOD5, COD, N and P. Upon request, the treated wastewater could be recycled for further use (irrigation, car-wash, toilet flushing ...
Process Wastewater Technologies LLC
based in Cary, NORTH CAROLINA (USA)
Process Wastewater Technologies LLC revolutionized the storm water and CSO treatment industry in the early 1990s by introducing continuous deflective separation technology to the market. The cds product is now offered by PWTech as SanSep, for treating wet weather excess flows before discharge, and for polishing final effluent from wastewater treatment plants. PWTech ...
Lenntech Water Treatment
based in Delft, NETHERLANDS
Lenntech Water Treatment is a manufacturer and solutions provider for industrial water purification. Lenntech always offers its clients a spectrum of environmentally friendly technologies for each issue. Each proposed technology is compared both technically and economically with each other. Lenntech supplies water and air treatment systems for disinfection, filtration, ...
AWAS GmbH Bayern Wastewater Treatment Plants
based in Oberhaching, GERMANY
AWAS has been in research, development and manufacturing of industrial waste water treatment plants for over 30 years and owns several patents and patent rights. We manufacture: - Flotation plants (DAF) - Emulsion splitting plants - Oil-Water separators, patented AWAS Galaxie Vortex separators - Filter systems - Wash water recycling plants, wash halls - Bio reactors We ...
Colsen International b.v.
based in HULST, NETHERLANDS
Colsen supplies several innovative technologies in the field of biogas production, wastewater treatment and treatment of digestate. These have been successfully implemented in numerous projects for industrial and municipal customers.
based in Tel Aviv, ISRAEL
Treatment a leading manufacturer provides water and waste water treatment products systems and services fmanufacturer OF water & waste water treatment products systems & Servior industrial, institutional, and municipal customers. Products such as membranes, filters, and deionization units. Systems for high purity process water, potable and wastewater treatment. Services ...


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News and media
Energy leaders gather in Ecuador
Industry representatives and government officials gathered at the National Seminar of the Ecuadorian Electricity Sector organised by the Ecuadorian World Energy Council members committee when it met to address the future of the electricity sector in Ecuador. One of the main objectives of the meeting was to share experiences of different companies in the energy sector in […]
Posted on 15 June 2015
Spain explores Energy and Geostrategy: two concepts that are invariably interlinked
Energy-related factors have a bearing on the global geopolitical and geostrategic scenario in the same way as the general geopolitical framework places conditions on the parameters that define the energy environment. Both concepts are also deeply inter-related from a nation's security point of view. These are some of the conclusions included in the latest publication […]
Posted on 12 June 2015
World Energy Trilemma report receives positive reception
This year's World Energy Trilemma report was launched at the Clean Energy Ministerial (CEM) meeting hosted in the city of Merida, Mexico during the opening ministerial plenary on 27 May 2015. Secretary General, Christoph Frei, presented the key findings of the report to the ministers and senior representatives from the 23 participating CEM countries and […]
Posted on 12 June 2015
2015 World Energy Trilemma Report : ambitious climate framework needed now, says energy sector
New World Energy Trilemma Report says the energy sector wants to invest, but needs an ambitious climate framework, with clear emission targets and a flexible approach to meet different needs of countries to gain the confidence from investors if the essential investment target of $48-53 trillion is to be delivered. Five key actions to the successful transition to a low carbon energy system are identified.
Posted on 27 May 2015
New World Energy Council Report: hydropower's big surge – set to double by 2050
Global hydroelectric power is set to double to 2,000GW capacity by 2050 thanks to the multiple roles hydro projects can fulfil, particularly in climate change mitigation and adaptation. Charting the Upsurge in Hydropower Development Report, which covers technological, economic and socio-political perspectives across the world, highlights opportunities for future growth.
Posted on 18 May 2015
Energy future hinges upon financing choices today, warns World Energy Council
Annual ranking of 129 countries finds number of AAA countries drops from five to three while four countries put on negative watch
Posted on 24 November 2014
Finalizó con éxito en Cartagena la Cumbre Mundial de Líderes Energéticos
Presidente Santos definió en el cierre de la cumbre del Consejo Mundial de Energía los retos del sector para los próximos cuatro años. Más 700 líderes mundiales y delegados de 60 países, participaron en la Cumbre como muestra de la voluntad global para seguir afianzando los principios de la sostenibilidad energética. En el cierre de […]
Posted on 24 October 2014
Abu Dhabi to host World Energy Council's 2019 World Energy Congress
The UAE will host the 2019 World Energy Congress while dates for the 2016 Congress were also announced
Posted on 23 October 2014
Colombia advances 8 places in global ranking on energy sustainability
World Energy Council's Energy Trilemma Index to be revealed next month 22 October 2014, Cartagena, Colombia – Colombia will advance 8 places among 129 countries in an upcoming global ranking measuring the performance of countries in energy sustainability, according to the World Energy Council. The World Energy Council's Energy Trilemma Index measures the performance of […]
Posted on 22 October 2014
Energy Summit gathers leaders from more than 100 countries to examine the energy future of Latin America
World Energy Council summit to gather 500 leaders and more than 20 ministers while Colombia's global ranking in energy sustainability will be previewed at Cartagena event
Posted on 17 October 2014
New initiative to put numbers to the latest risks impacting energy investment
World Energy Council joins forces with Swiss Re Corporate Solutions and Marsh & McLennan Companies 1 October 2014, London & Zurich – The World Energy Council (WEC) has launched a new initiative to help mobilise investments into the energy sector. The WEC project, Financing Resilient Energy Infrastructure, will seek to understand how the energy and […]
Posted on 1 October 2014
UN Secretary-General to host first Sustainable Energy for All Forum (4-6 June)
Ministers, leaders from business and civil society to assess progress, chart way forward to reach targets on energy access, efficiency, renewables United Nations, New York, 27 May – Momentum is building for the first annual Sustainable Energy for All Forum, to be held at United Nations Headquarters in New York on 4-6 June. Over one thousand […]
Posted on 27 May 2014
World Energy Council welcomes National Grid as Global Partner
20 May 2014, London – The World Energy Council (WEC) has welcomed National Grid as the newest member of its Global Partner programme. National Grid owns and runs energy networks in the UK and north-eastern US, delivering power and gas safely to millions of customers. The company joins the WEC's community of Global Partners with […]
Posted on 20 May 2014
World Energy Council study highlights massive challenges to the energy system of Latin America and the Caribbean
The Latin America and Caribbean region must optimise its energy supply options nationally and across the region in order to support the needs of its growing economies and increasing population, according to a World Energy Council (WEC) report presented at an event organised by the Colombian member committee of the WEC (COCME).
Posted on 31 March 2014
World's two largest water and energy organisations team up to highlight the water-energy nexus in celebration of World Water Day
World Energy Council and World Water Council step up partnership 24 March 2014, London & Marseille – The World Energy Council (WEC) and World Water Council (WWC) announce that they have joined forces to bring the issue of the water-energy nexus to the fore in the run up to the 7th World Water Forum, to […]
Posted on 24 March 2014
WEC report highlights the critical issues affecting the global and regional energy sector
For the first time energy price volatility and recession have replaced climate framework uncertainty as dominant concern among world energy leaders
Posted on 18 February 2014
World Energy Leaders' Dialogue to start in Abu Dhabi
The WEC will be holding its inaugural World Energy Leaders' Dialogue next Tuesday (21 January) in Abu Dhabi, the UAE. The event will be co-hosted by H. E. Suhail Al Mazrouei, the UAE Minister of Energy, and Marie-José Nadeau, WEC Chair. The WEC expects that its Dialogue events will provide a more frequent, regionally focused […]
Posted on 17 January 2014
WEC Japan celebrates successful Congress in Tokyo
The Japan Energy Association (JEA), the WEC's Japanese member committee, brought the highlights of the 22nd World Energy Congress in a special gathering in Tokyo last month (6 December 2013). This was the latest such gathering that the Japanese committee holds after every World Energy Congress to update its members about the global energy sector […]
Posted on 16 January 2014
Germany keeps an eye on the world as it mulls over its renewables policy
The end of 2013 saw the formation of a new German government, headed by Angela Merkel as Chancellor for the third time. One issue that remains on top of the government's "to-do" list is to see how it can integrate the further expansion of renewables in an economically and technically feasible manner. But the country […]
Posted on 16 January 2014
Interview: Marie-José Nadeau, Chair of the World Energy Council
Marie-José Nadeau has taken the helm as the first woman chair in the WEC's 90-year history. She talks about her vision, the 2013 Congress, and the path towards Istanbul 2016. What are your key takeaways from the 2013 Congress? The Congress has been outstanding in terms of its programme and attendance, with 7500 delegates, including […]
Posted on 13 January 2014
Interview: Joan MacNaughton, Executive Chair of World Energy Trilemma
The WEC trilemma team has focused the second half of this year on engaging decision-makers during the UN General Assembly, at the World Energy Congress, and at COP-19. Interview with Joan MacNaughton, Executive Chair of the study: The findings of the Trilemma study were discussed at the Congress. What was achieved there? At the […]
Posted on 18 December 2013
WEC at COP: guiding energy and climate decisions
The WEC brought its studies and outcomes of the World Energy Congress to decision-makers in Warsaw, Poland last month during the UNFCCC's 19th Conference of Parties (COP-19). The WEC kicked off a week of activities with its official side event on 15 November, organised as part of the UNFCCC's formal day for the Business and […]
Posted on 18 December 2013
Portugal needs a stable energy policy, WEC event heard
Energy policy must be stable, delegates heard at a WEC Portugal event in Lisbon last month (27 November). Echoing the recommendations of the WEC trilemma study, Jorge Moreira da Silva, the Minister of Environment, Spatial Planning and Energy, stressed that "Portugal needs a stable energy policy, with a vision that transcends a legislature", adding that […]
Posted on 11 December 2013
Let the markets decide on renewables, WEC Slovenia conference told
Slovenia's policymakers must allow its private sector to have a greater say in driving the country's long-term renewable energy decisions, delegates heard at a recent WEC Slovenia conference. Professor Jean-Michel Glachant, Director of the Florence School of Regulation and Director of Loyola de Palacio Energy Policy Programme, made the introductory remarks as he moderated a […]
Posted on 11 December 2013
Inconvenient truth: Current technologies, policies, and innovation are not enough to meet climate goals
Unprecedented uncertainty is leading to short-termism in energy investments, according to the World Energy Council's World Energy Scenarios report COP-19, Warsaw, Poland, 19 November 2013: The world is set to face several significant challenges in balancing global energy needs in addressing the triple challenge of the energy trilemma over the next four decades, according to […]
Posted on 19 November 2013
Electricity utilities see long-term policies and credible carbon pricing as crucial for reducing emissions, says Global Electricity Initiative
COP-19, Warsaw, Poland, 18 November 2013 – Electricity utilities see having a credible price level for CO2 and long-term, predictable policies as the crucial factors for driving change in their fuel and technology mix, according to the latest insights from the Global Electricity Initiative (GEI), presented today. Despite important efforts to increase investments in renewables, […]
Posted on 18 November 2013


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Fermented Nut Cheese
GAPS, Vegan, Paleo, Grain Free, Dairy Free
- Prep: 5 minutes
- Active: 15 minutes
- Inactive: ~1 day
- Yield: ~1 Cup
I've always looked askance at the nut 'cheeses' I've seen recipes for. That said, I'm not one to shy away from trying new things and fermented things make me happy. They scare my husband, but he puts up with my experiments. So I thought it would be fun to see just how "cheesy" these are.
Cashews make a creamy, slightly sweet and smooth consistency 'cheese' with a neutral flavor. I feel like they would make a great base for any herbed 'cheese' you might like to recreate. Almonds have a crumbly texture, like feta cheese. Play with nuts and seeds to find your favorite combination!
- 1 cup raw cashews (or any other nut/seed combination)
- filtered water
- 1 Tbsp lacto-ferment juice (juice from fermented pickles, whey, etc) OR 1/2 tsp probiotic powder
- 1-5 Tbsp dechlorinated water
- sea salt to taste (~1 tsp)
- lemon juice to taste (~1 1/2 tsp)
- Place the nuts/seeds into a bowl and cover with filtered water. Allow to soak 6-12 hours. Six is ideal for things like cashews, 12 is better for almonds.
- Drain the nuts/seeds and remove any skins. Place into a food processor or high power blender with the lacto-fermented juice or probiotic powder and water. Start with 3 tablespoons water and add more as needed to be able to process the nuts/seeds. Process until smooth. Place in a clean jar. Be sure there is plenty of empty space in the jar as it may expand during fermentation. Cover tightly with a fine cloth; two layers of cheesecloth, or a nut milk bag will work fine.
- Allow to ferment at room temperature for about 12 hours.
- Add sea salt and lemon juice to taste.
- If you would like a thinner cheese add more liquid. These 'cheeses' would be delicious seasoned with herbs as well.


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German artist Leigh Sachwitz displays a wildly interactive and immersive art piece that creates a raging storm inside the gallery.
A scientist examining frog samples found an unexpected surprise in one of the frogs: another frog.
Scientists have used X-ray to peer into the sweet brown heart of chocolate to discover what causes it to turn white.
The ride-hailing company changes its service and lowers its fees in Frankfurt and Munich to comply with local regulations. It's already agreed to similar alterations in Berlin, Duesseldorf and Hamburg.
The peer-to-peer housing site celebrates a win with the German city's updated law.
A proof-of-concept lab-grown hamburger is slated to be eaten soon, after many delays and $325,000 in research and development.
Uber had already been banned in Berlin, but the Tuesday's court ruling means the car service could be shut out nationwide.
With Uber facing issues in Spain, France, and the UK, Germany becomes the latest European country to have its doubts about the car-sharing service.
What may be the world's smallest comic strip, "Juana Knits the Planet," can't be read without the aid of a microscope.
The Cuisinart GC-15 Griddler Compact Grill Centro features hot dog rollers as well as a grill and griddle combination. Versatile enough for breakfast, lunch, and dinner, the appliance is capable of cooking much more than everyday grill favorites.


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BYOD (Bring Your Own Device)... *Liability and Data Breach Sold Separately
Safeguards against Data Security Breaches (Part One)
Corporate Law Report: Managing Cyber Risks, BYOD, Obama's NLRB Crisis, Iran Sanctions, and More
Federal white collar exemptions: According to the Department of Labor's ("DOL") most recent Semiannual Regulatory Agenda, proposed rules revising the regulations implementing the federal Fair Labor Standards Act ("FLSA") are...more
In this Presentation:
- Internet of Things - definition
- But what is it all about?
- But not just that...
- The IoT market in figures...
- Beecham Research - view of the World
- The Connected...more
When I attended the ABA Legal Tech Show in Chicago a few months ago in the hopes of learning more about legal technology, I was taken aback at just how easy and inexpensive it is for employers to protect trade secrets on...more
In the modern world, employees routinely receive work-related data on personal mobile devices, such as smartphones and tablets, and access personal data on work-owned devices. ...more
Bring Your Own Device (BYOD) policies are on the rise, meaning that an increasing number of employees are using their personal devices to access company servers. But, with the prevalence of a new employment trend inevitably...more
Employers and their HR departments are faced with a host of new issues and challenges. When you're not navigating new state, federal, and local laws and making sure systems are in place to comply with them, you're busy...more
"BYOD" or "bring your own device" (also known as the "consumerization of IT") is a fact of life in today's workplace. BYOD refers to the practice of using personally owned devices—like smartphones, tablets, and laptops—for...more
One of your best defenses against a cyber attack? Your employees. Make sure they are trained on their role in protecting your organization.
There are pros and cons to the digital world that we all live in. Pros include...more
The cross-use of mobile devices for personal and professional purposes, commonly referred to as "Bring Your Own Device" or "BYOD", is a relatively recent phenomenon that has created a host of legal and practical challenges...more
Cybersecurity has become a top-tier risk for US and multinational organizations. It is only a matter of time before a determined hacker will penetrate your organization's system and successfully exfiltrate some data. (Indeed,...more
Bring Your Own Device ("BYOD") is a movement that is changing the IT landscape of workplaces. In a BYOD workplace, employees use their own mobile device—smartphones, tablets, laptops, etc.—for both work and personal use. ...more
Our 2015 monthly Privacy Issues Wednesday webinar series continued this month with Jennifer Rubin and Gauri Punjabi's Privacy in the Workplace presentation. Jen and Gauri discussed the latest statutory and common law...more
If you've ever left your mobile phone on an airplane, in a restaurant, or somewhere other than in your possession, you know it's frightening enough to think of losing the device itself, which costs a premium, as well as your...more
In this issue:
- Document Retention in a Long Term Care Facility
- Medicare RAC Program Improvements Delayed Until 2016
- "Bring Your Own Device" To Work Programs
- NLRB Upends Legality of Employer Email...more
I?f you have ever left your mobile phone on an airplane, in a restaurant or somewhere other than in your possession, you know it's frightening enough to think of losing the device itself, which costs a premium, as well as...more
In this issue:
- Gear Up for Increased CMS Scrutiny of Hospice Services for Assisted Living Facility Residents
- Happy New Year from the DC District Court - Companionship Exemption Lives On!!
- DEA Rules On...more
If the Internet and social media have not already killed privacy, Big Data and the Internet of Things (IoT) are likely to finish the job. As 91 percent of American consumers agreed in a recent Pew Research Center survey,...more
The "Bring Your Own Device" to work movement, or BYOD, has drastically changed today's workplace. In a recent study, Cisco Systems found that 95 percent of the 600 companies surveyed permitted the use of personal devices at...more
Another pitfall that might arise in a BYOD context pertains to the nature of the information on the device itself. In addition to proprietary information of the company, certain other information is subject to additional...more
The word you're looking for is "ubiquity." It describes the near-total assimilation of technology into every aspect of our lives. The words "cell phone" are falling by the wayside as the words "smart phone" take their place,...more
Most California employers know that they have to reimburse employees for business-related expenses. Indeed, California Labor Code section 2802(a) provides that an employer "shall indemnify his or her employee for all...more
Last August, in Cochran v. Schwan's Home Service, Inc., a California Court of Appeal held that employers must reimburse employees for required work-related use of personal cell phones, even if the employees incur no...more
So what's it going to be for 2015? Get up and run three miles every morning? Finally pay off those credit cards? Learn to speak French? Before you finish the list of New Year's resolutions, consider adding a few on the human...more
Bring your own device (BYOD) policies have become an established business practice, with over half of the respondents in a recent survey reporting they are permitted to access corporate information and services with their...more
In early October, the UK government updated a collection of guidance notes they had issued on 'bring your own device' initiatives (BYOD). Given the increase in employees using their personal devices to connect to their...more
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Classical Zabaglione sounds difficult but isn't. This 5-minute Italian delicacy is super-easy to make! Even better, it is healthy and Paleo, made with dairy-free coconut milk. You can whip it up and enjoy it immediately, no need to heat or chill. This recipe uses an orange instead of Marsala wine,
Summertime is for freshly picked foods, when seasonal berries, greens, fruits, and vegetables are at their peak with life force and nutrition. Here are some of my favorite summer recipes.
Inspired by Pesto alla Genovese, this easy pesto tastes just like the authentic Italian. It's even better, because it's perfect for alternative diets. A snap to make in a food processor, no one will guess it's Paleo, Vegan, free of common allergens like dairy, cheese, and GMO's. It tastes wonderful on Zoodles, salads,
Taking a break in Taos, where the natural beauty is gorgeous. But no healthy muffins to be found. So I invented these tender mini-muffins using fresh carrots and farm eggs. Ooooh – they came out so yummy! No one would guess they're Paleo, 100% free of gluten, flour, glycemic sweeteners, GMO's, dairy, or processed junk.
My favorite avocado snack is usually made with tomatoes, cayenne, and jalapeños. So here's a traditional Mexican recipe without them. Nightshade vegetables are a common allergen (tomatoes, peppers, white potatoes, eggplant).


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Gail Force Extra Thick Saddle Float
2" extra-thick closed cell foam
Included caribeener clip
Grommet for easy storage
Vinyl coated to resist mildew, sun, or chemicals
200-Yard Cannon Kit
3-person slingshot
Launches balloons up to 200 yards
Includes 100 biodegradale balloons
Comes with balloon filler and a target
New! LEGO Star Wars Stormtrooper LED Light Key Chain
Oversized LEGO Star Wars Stormtrooper minifigure
2 LED lights
Attached to a sturdy metal ring and chain
Makes a great gift for fans of LEGO Star Wars
New! Aurora World Rainbow Fantasy Giddy-Up Stick Pony
Soft and plush, realistic-looking horse head
Fabric bridle with hook-and-loop release
37" wooden stick with rubber safety cap on the end
Press horses ear for galloping/neighing sounds
4" Balloon Refills (150-count) For The Beast 300-Yard Mega-...
150-count 4" balloons
Beast 300-Yard Mega-Slingshot Kit
Range of over 1/8 mile
Recoil pouch doesnt collapse
Super-thick 80"long bands
Includes 300 biodegradable water baloons
Comes with 2 baloon fillers and a target
NXT Generation Youth Rapid Riser Compound Bow
High-performance, fully functional compound bow
3 arrows included - 2 hook-and-loop, 1 suction-cup
Window cling target gives kids something to shoot
Center-fire configuration for left-or-right-handed
Brand 44 Adventure Station Whittlin Wood Activity Kit
Learn to whittle and shape wood into objects
Full-color whittling guide for instruction
5 wood blocks and 3 sticks for 5 fun projects
Protective gloves and folding knife included
Original SlingKing Water Balloon Launcher
Launches balloons up to 75 yards
Comes with super balloon filler
100 biodegradable balloons
Balloon Refills (100) for SlingKing
100 balloon refills
For use with the SlingKing launcher
Triumph Sports Advanced Tournament Washer Toss Game (Realtree ...
Fun lawn game printed with Realtree camo pattern
Targets snap together to create a carrying case
Game comes complete with rules and instructions
Mainstreet Micro Bags Game
Fun for the whole family
Includes 8 durable bean bags
Retractable legs
Carry handles
NKOK Realtree Remote Control ATV with Rider
ATV Rider: Realtree AP Xtra camouflage accents
ATV: Functional headlights and rear suspension
Transmitter: Forward/reverse/left/right controls
Transmitter: Antenna; light indicator
Recommended for ages 6 and up
OgoDisk Mezo 15"
Water safe
Large target area for easy bouncing
Thinner handle for smaller hands
For ages 3 and up
Pelican Storm Snowboard
Designed for kids new to snowboarding
Durable plastic construction
Adjustable toe bindings
New! OgoDisk RAQ
A hand trampoline for balls!
Throw, catch, or bounce any ball
An OgoDisk with the power of a handle
For ages 3 and up
Publisher Services Flickin' Chicken
Like mini golf played with rubber chickens!
Flick your chicken to try to hit the target disc
These chickens bounce and roll
For 2-4 players
Ages 4 to adult
Barnett Spitfire Blow Dart Gun, 2-Pack
Two toy blowguns
One-way mouthpiece prevents inhalation
Includes 8 suction-cup darts two bonus darts
NXT Generation Youth 3-D Deer Target
Fun, functional inflatable 3-D target
Target stands a full 48" tall
Large hook-and-loop target area
Suitable for ages 5 and up
Mainstreet Tabletop Billiards
Sure to liven up any get-together
Includes cues, balls, triangle, brush and chalk


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Stony Brook 68, St. Peter's 52
JERSEY CITY, N.J. (AP)—Muhammad El-Amin scored a game-high 27 points— including three 3-pointers—to lead Stony Brook to a 68-52 win over St. Peter's on Sunday.
Bryan Dougher added 14 points and Tommy Brenton finished with 12 points and nine rebounds for the Seawolves (6-5), who made 48.9 percent of their shots. Wesley Jenkins had 20 points for the Peacocks (4-8), while Akeem Gooding added 13.
After St. Peter's scored the game's first basket, Stony Brook went ahead for good with a 7-0 run that included two baskets by El-Amin and a 3-pointer by Dougher. They then used a late 18-5 run to take a 41-23 at the break.
St. Peter's then tried to rally in the second half, opening with a 6-1 run, but they would not get any closer as the Seawolves maintained double-digit leads for the entire second half.