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The Tower Companies Announce Carbon Neutral Operations Renewal through New Sustainability E-Newsletter
The Tower Companies "envisions a world where buildings inspire and enrich the lives of their occupants, and create a positive social change." In this envisioned world, people seek out buildings that improve their health and well-being, connect them to thriving communities and help to sustain the environment.
The Tower Companies strive to be leaders in the green building industry – they believe it's not only a responsibility, but also an opportunity. One of the company's goals is to "lead by example on environmental responsibility, by developing and managing high performance properties, being a global voice on environmental stewardship, and sharing our sustainable and innovative practices."
Since 2008, the Tower Companies has been a carbon neutral company, offsetting 100% of energy consumption by purchasing wind power and carbon credits, equal to over 150,000 metric tonnes of carbon dioxide emissions. Carbonfund.org has been fortunate to partner with the Tower Companies to help achieve some of their carbon neutral goals. Through energy reduction strategies, the Tower Companies also have saved 10 million kWh in electricity, a 22% reduction since 2008.
Please see their inaugural sustainability e-newsletter for more interesting and inspirational facts about the Tower Companies' environmental impact achievements.
Interview with Mr. Hans Wegner, Chief Sustainability Officer at the National Geographic Society
Carbonfund.org and National Geographic Society (NGS) have been partners in the fight against global climate change since 2009. Our relationship with NGS is managed by Mr. Hans Wegner, Chief Sustainability Officer at the Society whose leadership in the sustainability realm has been an inspiration to everyone at our Foundation.
In 2011, Han's leadership with the NGS "Green Team" led to his team receiving our For People and Planet award in the "Media" category for their efforts to reduce carbon dioxide (C02) emissions.
These efforts included reducing emissions from their operations by 80% with an additional goal of reducing emissions from their magazine paper and printing materials supply chain by 10% by 2015. The team has succeeded at numerous other efforts from obtaining Leadership in Energy & Environmental Design for Existing Buildings (LEED-EB) Gold Status for their headquarters building to compost and recycling programs in their cafeteria.
Since the origin of our relationship, with NGS, the Society has been a key supporter of several of our projects including the Purus REDD+ (Reduced Emissions from Deforestation and Degradation) Project in Acre, Brazil, and the Native Species Reforestation Project in Panama to offset the Society's respective travel and office emissions.
We had the opportunity to speak with Hans on his impressive 41 years at the National Geographic Society and his broader work in the sustainability realm.
1. Please describe your current role as Chief Sustainability Officer at NGS and what lead you to that position?
I came to the Society in 1973, with a background in commercial printing. I came here to work in one of the photographic labs, compiling film for wall maps for 1.5 years and subsequently became responsible for the production and then the manufacturing of the Magazine. During that time I also handled all paper purchasing for the Society so I became very conversant with the issues related to paper manufacturing and the paper market. I took particular interest in learning all I could about the environmental impacts of all aspects of paper making; from seedling in the ground to recycling of old paper products. I took great pride in working with our paper suppliers to make sure they abide by or exceeded all applicable environmental regulations.
In 2006 I headed up a group of concerned NGS employees who felt we as an organization could do more to reduce the impact our operations had on climate change and to raise our collective awareness of our responsibility to conduct our business sustainably. Our groups focused on measuring the carbon emissions that we as a company were responsible for, including those emitted on our behalf by our suppliers. We knew we had to know our corporate carbon footprint, not only in the aggregate, but by product line or service sector so we could have a roadmap for the remedial actions we wanted to take. On the basis of this information, we made our buildings carbon neutral, achieved LEED-EB Gold status for our complex, and certified our campus as Energy Star rated and implemented many energy saving features.
On the basis of our success, I was designated Chief Sustainability Officer in 2009.
2. How did you get started in sustainability work? Who or what inspired you to go into a career in sustainability?
I have always had an inclination to try to be environmentally responsible and I like to think of myself as acting on what I know to be true. This is what led me to set environmental policy for our paper suppliers when I was handling paper purchasing for the Society, implementing a requirement to use best forest management practices, to exceed the guidelines of the Clean Air and Water Acts. In the mid 1990's I became increasingly convinced of not only the fact of climate change, but the reality that it was human activity that was causing this phenomenon. Additionally human activity was consuming finite natural resources at obviously unsustainable rates. I was of course aware that the Society was publishing or producing related stories in our Magazine and TV productions on these subjects so the problem was not a lack of public awareness of the issues but rather a problem of failing to act on what we know. I felt compelled to make a difference and to act, so I began talking to people and knew there was a critical mass of my colleagues who felt strongly, wanted to help, and were willing to volunteer their time to make a difference. That led to the formation of the GoGreen Committee (Now Green Team) which has been meeting monthly since late 2006 and is leading the sustainability initiative at the Society.
3. What personal accomplishments in the sustainability realm are you most proud of?
I would have to say being instrumental in starting the sustainability initiative at the Society and thereby creating an awareness that we as an organization and as individuals could and needed to do more than we were.
As to specifics: 1) Focusing our efforts on knowing our carbon footprint and focusing our efforts at reducing that that footprint by eliminating waste where we found it and thereby eliminating the cost of that waste. 2) Setting and then achieving the goal of becoming a carbon neutral facility and qualifying our Buildings for LEED-EB Gold certification. 3) Doing the most comprehensive Life Cycle Analysis (LCA) ever done on a Magazine in cooperation with our paper and printing suppliers. This was completed in 2009. 4) Convincing the Society to become a Triple Bottom Line (TBL) driven company in 2012. 5) Committing the Society to the idea of offsetting our scope III carbon (all indirect emissions except for purchased electricity, heat and steam). To date, we have reduced our scope III by over 20% since 2008.
4. What are you currently working on in the sustainability realm?
We are working with our suppliers of printing and digital media storage to document their emissions on our behalf and to look into renewable energy for those emissions. We are working to achieve carbon neutral status for everything we do, and to send zero waste to landfill. My goal is to have sustainability become part of the culture of the Society.
5. What is your personal biggest sustainability challenge?
Changing behavior at our company and getting more companies to start addressing climate change. Behavior changes are hard. Energy has always been cheap in the US, and the challenge is to change that perception and get people to change their behavior and use less. The other challenge is for all of us to personalize climate change and take responsibility for that change. At the end of the day each of us must make a commitment to change if we are to solve this problem. We all have the tendency to wait for someone else to start. Don't wait for someone else. You do it. Each of us can start today by: not leaving lights on, shortening the showers we take, using mass transit, recycling everything we can, etc.
6. What is going to be the biggest challenge for sustainability in the next 20 years?
Complacency on the part of most of us. Dependence on someone else to do the job for us. Ignoring the noise from the fossil fuel industry to say everything is OK when it is clearly not. A Congress that is divided to the point of dysfunction, so no federal leadership is possible. The naysayers that persist in trying to say that this is not a problem, and it is bad for the economy to address this issue. The fear mongers who wish to use this issue to divide us rather than to say here is a challenge we can unite on and fix.
7. For the next generation of environmental professionals, what advice would you give?
You do not have to be an expert. Read and act on what you know. Make the business case that waiting is paramount to throwing money away and that America cannot compete with clean economies around the world. Make the business case that inaction, or little action, is far, far more expensive and costly to jobs and prosperity than the most drastic actions we take today.
8. How did Carbonfund.org help you achieve your sustainability goals?
Carbonfund.org has been able to find projects for us to help us offset our use of natural gas to heat our buildings and use in our cafeteria. It has also helped us find projects that offset our business travel. My question to any offset provider has always been: Can you get me a two 'fer or three 'fer? By which I mean I am looking for projects that not only reduce carbon buildup in the atmosphere by adding sequestration capacity, but does doing so expand the habitat for an endangered species (either flora or fauna) in an area, thereby enhancing the possibility of that species' survival? So I am always interested in finding projects that have multiple benefits with the primary one being carbon emissions reductions. So far, Carbonfund.org has done a really good job finding such projects for us.
9. Why did you choose to work with Carbonfund.org?
In keeping with the idea of sourcing locally, I liked that Carbonfund.org is in fact local to Washington DC metro area. I also like the fact of Carbonfund.org being a not-for-profit, as I believe that addressing climate change should not be a profit driven undertaking. That is not to say that we should not do business with for profit entities, it is just that if not-for-profit is an option; that is my preference so we can put more dollars into emissions reductions.
Software for Good Achieves Triple Bottom Line with Help from Carbonfree® Partnership
2014 is shaping up to be another strong year for continued environmental leadership by Carbonfund.org's business partners. These companies understand the value in maintaining effective sustainability programs that demonstrate their commitment to environmental responsibility.
Entering its fifth year as a Carbonfree® Business Partner, Software for Good is a design-driven software engineering team producing complete digital solutions for companies doing great things.
"We are thrilled to be part of the Carbonfree® Business Partnership," states Casey Helbling, founder and CEO of Software for Good. "By calculating, reducing, and offsetting our carbon footprint, we are helping to change the status quo and redefine what it means to be a responsible business."
To date, Software for Good's carbon emissions offset donations have supported Carbonfund.org's carbon reduction projects, neutralizing the same quantity of emissions as are created by a standard passenger car driving almost 600,000 miles.
Software for Good team members and clients share a vision for what a healthy and sustainable community can be. They follow the triple bottom line business model, investing equally in people, planet, and profit.
A great example of Software for Good's work can be seen in the rebuild for RE-AMP's website. The organization is composed of over 150 non-profits and foundations across the US Midwest focused on climate change and energy policy. The new website focuses on user engagement and easy ongoing site maintenance, so that the various groups can work collaboratively to create a healthier, more sustainable world.
Software for Good demonstrates its environmental stewardship through the work it performs for its clients and in its continuing commitment to carbon-neutral operations through the Carbonfree® Business Partnership program.
CREDO Continues Heritage of Environmental Responsibility through Carbonfree® Programs
Over the years, Carbonfund.org has been honored to work with some of the most innovative and environmentally responsible organizations in the world. One of these partners is CREDO, a social change company that offers top-notch products and services, including mobile services and credit cards.
CREDO Mobile is the first mobile phone company in the U.S. to join Carbonfund.org's Carbonfree® Partner Program, which estimates and offsets the carbon emissions produced from the company's electricity usage, as well as the shipping of its mobile phones. CREDO Mobile also offsets the carbon footprint of its San Francisco headquarters.
"Carbonfund.org is a breath of fresh air, a cost-effective solution that's easy for anyone," states Michael Kieschnick, CEO and President of CREDO.
CREDO and Carbonfund.org currently are partnering on a unique credit card offering with an environmental component. A group of pre-approved CREDO customers will have the opportunity to apply for a CREDO credit card, and after the customer receives and uses the card, CREDO and Carbonfund.org will plant 25 trees on behalf of the customer and send them a $50 Restaurant.com dining reward.
As part of CREDO's ongoing social and environmental commitments, a portion of all CREDO revenue is donated to progressive nonprofits working for women's rights, the environment, equality, peace and social justice. Since 1985, CREDO has raised over $76 million for these groups, and their customers and activists help pick the groups and vote on how to distribute the donations.
The CREDO community also comprises a strong political force with more than 3 million activists who are passionate about making a difference in our world. CREDO makes it easier for them to have an impact by giving them simple ways to speak out on issues they believe in. As CREDO puts it, being green isn't just a fad – it's part of CREDO's identity, fighting the green fight with dollars, deeds and voices for the past 28 years. Carbonfund.org is proud to partner with CREDO to ensure the company's environmental commitments are realized.
Six-Year Carbonfree® Partner EMWeb Design Pursues Ways to Reduce Operational Emissions and Offers Eco-friendly Services to Clients
Even the greenest IT services firm recognizes that it has a carbon footprint. After renewable energy sources, paperless processes, recycling and energy conservation measures, there remains some energy use, business travel, mailings and supplies that create carbon dioxide emissions.
Forward-thinking companies like Carbonfree® Business Partner EMWeb Design are neutralizing their current carbon footprint while continually seeking ways to reduce it.
EMWeb Design provides comprehensive Internet design and marketing for small businesses, professionals, creative artists and civic organizations. Services include branding, logo design, web design, search engine optimization, social Internet marketing and print media.
"Environmental responsibility starts with each one of us," explains Elizabeth Mullen Matteson. "EMWeb is striving to cut our carbon impact continually. For now, we are offering more "green" options to clients, and for the sixth consecutive year, are purchasing carbon offsets through Carbonfund.org, so that our overall carbon footprint remains zero."
This six-year commitment of carbon emissions neutrality has mitigated the same quantity of carbon dioxide emissions as 6000 trees planted and grown over a ten-year period. That's meaningful impact for a business focused on sustainability.
EMWeb Design offers solar and wind-powered web hosting, and can also provide environmentally friendly printing options using recycled and sustainably-produced papers and soy and vegetable-based inks. As EMWeb Design makes progress in operational emissions reductions, the Carbonfree® Business Partnership program will continue to provide a way to "reduce what you can, offset what you can't™".
Toto Tours Joins Carbonfree® Partnership Program to Expand 2014 Environmental Responsibility
Two of the key benefits of the Carbonfree® Partnership Program are its affordability for businesses of all sizes and its applicability to businesses of all industries. Despite best efforts, no business can identify and neutralize all of its operational emissions without the help of carbon offsets.
Veteran travel tours operator Toto Tours recognized this reality and took an important step towards improved sustainability by joining the Carbonfree® Partnership Program for 2014. Through their annual program donation, Toto Tours is supporting carbon reduction and clean energy projects around the world, while neutralizing a portion of their operational emissions.
Toto Tours provides worldwide adventure travel opportunities for the gay and lesbian community. Founded in 1990, Toto Tours hosts small groups of 10 – 20 participants to exciting global destinations. Their tour offerings change from year to year, and their customer tour satisfaction has yielded a repeat rate of 70% or higher on almost every tour.
The activity of travel and touring includes the unavoidable carbon emissions associated with airline flights, ground travel, hotel stays and dining, not to mention regular business operations like office space energy usage, IT services and mailings, and business travel.
"Toto Tours is pleased to partner with Carbonfund.org to offset the emissions generated as a result of our travel program business," expressed Daniel Ware, President of Toto Tours. "We appreciate the tools you provide on your website to help our clients make environmentally conscious decisions regarding ways to offset their travel footprint. The carbon reduction projects you support are excellent!"
Airplane travel is one of the contributors to Toto Tours' carbon emissions, so tour participants are encouraged to be aware of and actively participate in flight emissions offsetting for every tour.
Toto Tours also is committed to giving back to the communities they visit during travels around the world. Toto Tours staff have visited schools and made donations to charitable causes in Nicaragua, Bhutan, Honduras, and Kenya. These included the Sheldrick Wildlife Trust, where Toto Tours contributed to the elephant orphanage in Nairobi, a Masaai village in the Masaai Mara, and a giraffe sanctuary in the outskirts of Nairobi.
There were two special causes in Kenya that especially moved the staff of Toto Tours. The first is "The Brethren Concern," a group dedicated to serving homosexual men in Nairobi, and the second cause is a the Matanya Primary School, a remote school where 250 children depend for their early education and even their basic necessities on the generosity of those who happen to visit. Toto Tours will continue to support both of these causes into the indefinite future, and will continue to pursue ways to improve tour sustainability in partnership with Carbonfund.org.
Baby Rain's CarbonFree® Commitment is Six Years Strong and Growing
So, you're having a baby...Congratulations! What better gift to give your new bundle of joy than fresh clean air! Whether you're a brand-new parent, busy raising kids or playing with your grandkids, caring for our environment to ensure its health for future generations should be a top concern.
One of the ways you can help support a healthy environment is to carefully select the products you purchase and the businesses you choose to support. Looking for strong sustainability programs and commitments to environmentally-responsible operations will enable you to support those companies that are doing their part to protect the environment.
For the past six years, CarbonFree® Business Partner Baby Rain, a leading online baby products retailer operating both www.pamperedtot.com and www.babychecklist.com, has neutralized all carbon emissions from its annual business operations and product shipping.
"Our business is booming! With our success comes a need for more packaging materials, marketing collateral, and fuel to power the vehicles used to deliver our products to thousands of customers across the USA and around the world," explains Greg Charlap, Owner of Baby Rain. "As a business, we not only want to offset our growing footprint, but would also like to educate our customers about this worthy and necessary cause. Carbonfund.org helps us do both!"
Through the CarbonFree® Business Partnership, Baby Rain makes investments in carbon-offsetting projects, such as renewable energy, energy efficiency, and reforestation. Each project plays an important role in the fight against global warming.
In addition, Baby Rain plants a tree through Carbonfund.org for every stroller order they receive - a great way to give back and replace resources they use. These ongoing commitments to environmental responsibility make Baby Rain a great choice for baby care products from a company that's helping to protect the planet's future.
Eagle-Eye Tours Focuses on Birding and Wildlife Adventures While Neutralizing Carbon Emissions
As is the case with many of our eco-tourism business partners, Eagle-Eye Tours of Windermere, Canada recognizes the environmental impact of their educational tour programs and is doing something about it. Eagle-Eye Tours covers the globe with diverse tours, ranging from ones with a birding focus to tours combining photography and wildlife, birds and gardens and more, visiting some of the wildest corners of our planet. Tour travel and onsite lodging creates carbon dioxide emissions, which Eagle-Eye Tours works to minimize but also realizes that all emissions cannot be avoided.
To address this negative by-product of their tours, Eagle-Eye Tours has maintained a CarbonFree® operation for the past five years by calculating annual tour-related emissions then supporting Carbonfund.org's clean air technology and carbon reduction projects to neutralize those emissions. To date, Eagle-Eye Tours has mitigated almost 2 million pounds of carbon dioxide emissions through their CarbonFree® program, equivalent to the amount of carbon dioxide sequestered by almost 23,000 tree seedlings planted and grown for ten years.
"We travel the world enjoying birds and other wildlife, but realize that many of these species are threatened by climate change," explains Cam Gillies, Director of Eagle-Eye Tours. "We are excited to continue to offset the carbon emissions from our operations and to take concrete action in the conservation of the biodiversity we so enjoy."
Eagle-Eye Tours offsets all of the carbon dioxide emissions produced from all guide and on-tour participant flights, vehicle use during tours and operations, ship use, and the electricity used by their office. They also design tours that visit reserves and lodges that have been established to demonstrate and deliver benefits from conservation to the local community. Eagle- Eye Tours offers tour participants the option to help with environmental sustainability by offsetting flights from their departure to the start of the tour. This ongoing commitment to sustainable tour management helps to set apart Eagle-Eye Tours as a leader in ecotourism and demonstrated environmental responsibility in all aspects of their operation.
Chicago's First Lady Cruises and Mercury, Chicago's Skyline Cruiseline are CarbonFree®
For visitors to the greater Chicago area and the locals who've endured a long winter, a big three-season draw is the Lake Michigan waterfront. Among the popular waterfront pastimes are the various Chicago River and Lake Michigan boat cruises that provide passengers with views of the Chicago skyline, architectural tours, dinner cruises, and on-board wedding and special event celebrations.
To help protect and preserve the Lake Michigan resource, the environmentally-focused passenger will consider a cruiseline's attention to environmental responsibilities and fuel conservation when booking their tour. CarbonFree® Partner Chicago's First Lady Cruises and Mercury, Chicago's Skyline Cruiseline will stand out as a leader in this area.
As part of their extensive sustainability initiatives, Chicago's First Lady Cruises and Mercury, Chicago's Skyline Cruiseline has partnered with Carbonfund.org to measure and neutralize their annual carbon dioxide emissions. Office energy usage, business travel and employee commuting emissions, as well as all fuel used by the cruise ships throughout 2012, were included in the emissions calculations. The resulting total annual operational emissions were mitigated by corresponding donations to support Carbonfund.org's renewable energy and reforestation projects.
The CarbonFree® Business Program status joins many other environmentally conscious initiatives followed by the Chicago-based cruiseline company. Since 2006, all vessels have used B-11 biodiesel fuel, saving more than 4,000 gallons of imported crude oil per year. Their newest vessel, Chicago's Leading Lady, added to the fleet in 2011, is equipped with computerized energy-efficient engines that help the boat save over 1,000 gallons of diesel fuel each year.
Chicago's First Lady Cruises encourages their passengers to join an active office and operations recycling program by recycling their onboard maps for future guests. Dockside waste bins are constructed of recycled plastic milk containers, and beverage cans and bottles are collected onboard and dockside for recycling. Promotional materials are printed by CarbonFree® Partner Digital Hub, voted Chicago's Greenest Printer, with soy-based inks and recycled papers. All employees are encouraged to ride their bike, walk or commute to work by using public transit, and Mercury, Chicago's Skyline Cruisline encourages its staff to participate in the employee public transit reimbursement program.
This focus on measures to protect the waterways its passengers enjoy demonstrates a firm commitment to environmental stewardship by Chicago's First Lady Cruises and Mercury, Chicago's Skyline Cruiseline, and Carbonfund.org is glad to participate in these efforts.
Central Coast Outdoors Offers Outdoor Tour Adventures as a Five-Year CarbonFree® Partner
It's spring – time to get outdoors and enjoy all the beauty and adventure that nature offers. For the past ten years, Central Coast Outdoors has arranged kayaking, biking and hiking tours in the California Central Coast region, and for the last five of those ten years, Central Coast Outdoors has neutralized its own operational emissions as a CarbonFree® Business Partner.
"Our company goal was to lower our emissions and impacts as much as we could and use carbon offsets and other mitigation measures to address the impacts that remained," explained John Flaherty, co-owner of Central Coast Outdoors with his wife, Virginia. "We feel Carbonfund.org works hard to offset and repair environmental damage for organizations that advocate for a sustainable future."
Central Coast Outdoors has taken many additional steps to be an environmentally responsible tour company. They use highly fuel efficient hybrid vehicles for their tour transportation, installed solar electric panels on their office, use refillable water bottles and purchase produce and menu items from local farmers markets for tour meals. These efforts coupled with their ongoing commitment to maintaining a CarbonFree® business underscore Central Coast Outdoors' dedication to being a truly sustainable tour operations company.
Get out there this spring – enjoy the outdoors, but be sure to choose tour operators that are truly dedicated to environmental responsibility like Central Coast Outdoors to plan your next adventure.


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BARN NOTES (6.12.09) - Mine That Bird Targets West Virginia Derby, Travers/Researcher Settles In/Macho Again a Foster Factor?
WOOLLEY CHARTS COURSE FOR MINE THAT BIRD: WEST VIRGINIA DERBY AND TRAVERS – Trainer Chip Woolley said Friday morning that the West Virginia Derby (Grade II) at Mountaineer Park would be the next start for Kentucky Derby (GI) winner Mine That Bird.
Reunion Day Saturday
With five sensational graded stakes races cumulatively worth more than $1.2 million and a bevy of entertainment before and during the races, Saturday's popular Reunion Day program at Churchill Downs promises to be action packed on and off the racetrack.
Sunday Sunrise Rallies to Win Churchill Downs' Thursday Feature
Bob Zollars and Mark Wagner's Sunday Sunrise rallied five wide in the deep stretch and drew off to defeat even-money favorite Au Moon by 2 ½ lengths to win Thursday's $49,790 allowance feature for 3-year-olds and up at Churchill Downs.
BARN NOTES (6.11.09) - Mine That Bird Returns To Track/Warrior's Reward's Time?/Return To Dirt Key For Arson Squad
MINE THAT BIRD BACK-TRACKS OVER CHURCHILL DOWNS MUD – Kentucky Derby (Grade I) winner Mine That Bird returned to the racetrack for the first time since finishing third in last Saturday's Belmont Stakes (Grade I) by leisurely back-tracking once around early Thursday morning under exercise rider Charlie Figueroa.
Miss Isella Headlines Fleur De Lis; Three Other Graded Stakes on Reunion Day Undercard
Domino Stud of Lexington's Miss Isella will go for her third consecutive Grade II stakes victory at Churchill Downs on Saturday when she totes high weight of 122 pounds in the 35th running of the $200,000-added Fleur De Lis Handicap (Grade II).
Einstein Set to Make Run at History in Grade I, $600,000 Stephen Foster Handicap on Saturday
Midnight Cry Stable's Einstein (BRZ) will carry high weight of 124 pounds and concede from 2-11 pounds to seven rivals Saturday as he attempts to become the first horse to win three consecutive Grade I races on three surfaces in the 28th running of the $600,000-added Stephen Foster Handicap at Churchill Downs.
Mine That Bird Returns to Churchill Downs
Kentucky Derby winner Mine That Bird returned to Churchill Downs on Monday morning after his third-place finish in Saturday's Belmont Stakes (Grade I).
Rachel Alexandra Works Six Furlongs on Monday
Preakness Stakes (Grade I) and Kentucky Oaks (GI) winner Rachel Alexandra turned in solid six-furlong workout Monday at Churchill Downs as the team behind the 3-year-daughter of Medaglia d'Oro considers her next start.
El Caballo Takes Featured Conserve Purse on Sunday
James Spence's El Caballo re-rallied in deep stretch to narrowly defeat Wise River by a nose in Sunday's featured $59,040 Conserve Purse at Churchill Downs.
El Caballo, a 5-year-old Kentucky-bred son of El Corredor, covered the mile on a firm Matt Winn Turf Course in 1:35.55 under jockey Robby Albarado.
Einstein Has Final Foster Prep/Acoma, Pure Clan Well After Mint Julep/Mine That Bird Back On Monday
EINSTEIN WORKS HALF-MILE IN FINAL FOSTER TUNEUP – With trainer Helen Pitts aboard, Midnight Cry Stable's Einstein (BRZ) worked a half-mile in :50.20 over a fast track early Sunday morning at Churchill Downs in preparation for Saturday's $600,000-added Stephen Foster Handicap (Grade I). The move was the 34th fastest of 63 at the distance.
Acoma Holds Off Pure Clan to Win Early Times Mint Julep
Helen Alexander and Helen Groves' Acoma held off a furious late charge from Pure Clan to win the 33rd
running of the $109,000 Early Times Mint Julep (Grade III) on Saturday at Churchill Downs by a diminishing neck.
BARN NOTES (6.06.09) - Einstein Assigned 124 For Foster, Miss Isella High Weight for Fleur De Lis/Court Thrives in Kentucky
EINSTEIN ASSIGNED 124 POUNDS FOR FOSTER; MISS ISELLA TOPS FLEUR DE LIS WEIGHTS – Midnight Cry Stable's Einstein (BRZ) was assigned top weight of 124 pounds by Churchill Downs Racing Secretary Ben Huffman for next Saturday's 28th running of the $600,000-added Stephen Foster Handicap (Grade I) for 3-year-olds and up going 1 1/8 miles on the main track.
Simply Seattle Takes Friday Feature
Tim Standafer and Rick Tipton's Simply Seattle rallied in deep stretch to win Friday's featured $51,245 CFW Mane Event Purse at Churchill Downs by three-quarters of a length over Kiawah's Magic.
BARN NOTES (6.5.09) - Bird in Belmont? Some Local Opinions/Tizaqueena Faces Another Test in Mint Julep/Margolis' 'Seconditis'
WILL MINE THAT BIRD FLY HIGH IN THE BELMONT? OPINIONS VARY – The question of the day Friday morning on the Churchill Downs backstretch centered on Saturday's Belmont Stakes (Grade I) and Mine That Bird's quest for two-thirds of the Triple Crown.
Plenty of Belmont Stakes Activities at Churchill Downs
Early arrivals to Churchill Downs on Saturday will receive a free button to commemorate Mine That Bird's victory in Kentucky Derby 135 (while supplies last) as the 3-year-old gelding attempts to land two-thirds of horse racing's Triple Crown in the 141st running of the Belmont Stakes.
Blue Lion Wins Thursday's Whitey Pryor Classic
Wayne Lyster III, Brent Rice and Helen Laughery's Blue Lion swept past pacesetter Cross Village in the upper stretch and drew off by 3 ½ lengths to win Thursday's featured $50,200 Whitey Pryor Classic at Churchill Downs.
BARN NOTES (6.4.09) - Albarado Takes Aim on 5,000 Win Milestone/Einstein Tops Foster 'Cap Noms/General Quarters Out Until Fall
WITH 4,000 VICTORIES, ALBARADO AIMS FOR NEXT MILESTONE – With one milestone behind him, jockey Robby Albarado took time out the other morning to reflect on some of the magic moments en route to 4,000 career victories, mark he achieved at Churchill Downs on Saturday.
Pure Clan Heads Four Graded Stakes Winners in $100,000-added Early Times Mint Julep
Lewis Lakin's Pure Clan, a model of consistency on both turf and dirt throughout her career, headlines a stellar cast entered for Saturday's 33rd running of the $100,000-added Early Times Mint Julep (Grade III) to be run at 1 1/16th miles over the Matt Winn Turf Course at Churchill Downs.
Cash Prizes, Trip to Vegas in Who's the Champ? Handicapping Tournament Every Thursday and Sunday in June
Horse racing fans will vie for lucrative cash prizes and coveted berths in the Daily Racing Form/National Thoroughbred Racing Association National Handicapping Championship XI when the popular Who's the Champ? Handicapping Tournament returns to Churchill Downs every Thursday and Sunday in June.
BARN NOTES (6.1.09) - Mine That Bird Has Final Belmont Prep/Rachel Alexandra Works/Acoma Preps For Mint Julep
MINE THAT BIRD WORKS HALF-MILE IN :50 FOR BELMONT – Double Eagle Ranch and Buena Suerte Equine's Mine That Bird put in his final major preparation for Saturday's Belmont Stakes (Grade I) by working a half-mile in :50 under jockey Calvin Borel on Monday at Churchill Downs.

subset: commoncrawl


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Friday, October 4, 2013
Dear Editor:
It was in extremely poor taste to have a young lady of color holding an assault weapon on the front page of The Gazette's 9/12/13 issue in the photograph captioned "Gun Show Attracts 100's."
Black-on-Black crime and the accessibility of guns to teens is a major concern in our society.
We must not glamorize guns and violence. Have a gun show if you must, but leave our youth out of it.
Toni Durant
North Charleston
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Remi Gaillard, a man familiar with the art.
Internet prank-star Remi Gaillard in one of his more downplayed (but still clever) routines. Let's have a moment of silence for the lamb, shall we?
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The Struggle Is Real When You're Growing Up With Glasses
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What If Education Careers Were Covered Like Sports?
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Crashing Your Porsche is One Way To Show it Off
In Case You Needed Another Reason to Delete Your Facebook
Everyone Loves A Group Project
1000 Musicians Play Learn to Fly by Foo Fighters to Ask Dave ...
Pick Your Site Name
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Alfred's version 0.9 has been released now so to get it straightaway, go into Updates in the Alfred Preferences and click "Check now". This is one of the most significant releases, bringing you many new features and improvements and really expanding the scope of what's possible to do with Alfred. Have a look!
New: Global Hotkeys
Quick and easy access is at the core of Alfred's philosophy which is why we're very happy to have added Global Hotkeys. This Powerpack feature allows you to create custom global shortcuts for your most used applications, files and scripts. Once you set the hotkey, you'll have single-hotkey access and a good feeling about all the time you get to save.
New: Custom Terminal Commands
For the advanced Mac users among you, Alfred's Powerpack now also brings much improved Terminal/Shell integration and the ability to create custom commands that work right inside Alfred. You can easily run your scripts with keywords and arguments, either via opening up a Terminal/iTerm window or even silently behind the scenes. Here's an example of a script allowing integration with the popular task manager Things on Andrew's tumblr.
With this feature you'll also be able to add custom shell actions to the Actions panel inside Alfred, extending the scope of how you can work with your files and apps.
New: Preference Syncing
Are you using multiple Macs and want to keep Alfred synchronised across your machines? With the Powerpack, syncing your most important preferences and thus keeping your snippets, scripts, custom searches and themes synchronised and ready to be used whichever Mac you're using is easy and quick.
We recommend using Dropbox, but any cloud-synching service with a locally synced folder can be used.
New: Hide/Quit/Force Quit
With these new System commands, you can now easily hide, quit or force quit applications currently running on your Mac.
New: iTunes DJ
Experience the full power of iTunes DJ and play or add to your playlists, making you the life of the party. It's a great way to pre-select songs to be played and allows you to compile your own 'music queue'. Don't forget to turn this Powerpack feature on in Alfred's preferences.
And so much more…
The 0.9 release brings over 80 improvements, new additions, bug fixes and a complete overhaul of how Preferences are presented.
Amongst other things, you'll now be able to drag files right from Alfred onto other applications, add icons to your custom searches, customise some of the keyboard functionality in File Navigation and Result Actions or have a peak at how much of your Alfred usage is spent using the iTunes Mini Player or the Clipboard Viewer.
Here's a video walkthrough of the new 0.9 features:
Alfred 0.9 Walkthrough from Alfred App on Vimeo.
The full (and it's certainly long) list of what's new is in our changelog so go have a look.
Tempted by all the new Powerpack features? The list of advanced features available to you grows with every release so why not grab your Powerpack now? :)


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I have started Libby's vest. I forgot that when I bought the yarn I bought one ball of the oatmeal color. So happy with that choice, otherwise I think it would have been very dull. Since I don't have a pattern, I am changing colors when the mood strikes. And holding it up after every row, to make sure I like it. For some reason, this brings a smile to my husbands face. (?) I guess I am spending more time looking at this, then actually knitting. I have drawn the pattern (onto a paper bag) and am using that as my guideline. Keeping my fingers crossed along the way.
I can't believe that it is now the sixth week of school and I have yet to do a cookie of the week. I have been baking, but I have chosen everything. This week is Andrew's turn, and he chose, Chocolate Brownie Cookies.
Lightly grease cookie sheets (yes, you must do this).
In large bowl, combine sugar, oil, eggs, vanilla and melted chocolate. Beat until well blended. Add flour, baking soda and salt. Drop dough by heaping teaspoons onto prepared cookie sheets. Bake 10-12 minutes at 350.


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EDITOR'S NOTE: Earlier this week, the U.S. Supreme Court heard arguments in two cases concerning gay marriage: a challenge to California's Proposition 8, which banned same-sex marriage, and a challenge to the Defense of Marriage Act, or DOMA, which bars the federal government from recognizing same-sex marriage.
The court is being asked to decide whether the former is unconstitutional and if the latter is a violation of rights under the equal protection clause. Rulings in both cases are expected by the end of June.
The Post and Courier talked with two gay families in the Charleston area to find out about their lives.
Walter and Paul
At home in Ladson, Paul Coloneri is lulling his daughter to sleep in his arms.
Sophia is 5 months and easygoing — quick to smile at friendly faces and quick to withdraw into dreamland.
Walter Pace makes a cup of coffee in the kitchen, glancing over to the couch where his boyfriend and child sit.
Coloneri and Pace are new to parenthood.
They made Sophia part of their lives in a legally arranged open adoption, a process they got started last year that was surprisingly smooth-going.
Pace, 29, of Saluda, N.C., is a cosmetologist taking a leave of absence so he can be home during the day with Sophia. Coloneri, 30, of New Milford, Conn., is a real estate agent.
The two men met at a party of a mutual friend five years ago. After several months, they started dating; a few months later, they decided to live together.
They said one clue that the relationship was right came in the form of Pace's dog Lexxie, who miraculously got along with Coloneri's usually antisocial dog, Gracy.
The family's two-story house in a quiet subdivision is gracious and comfortable. The flat-screen TV is turned to a news channel. The automatic coffee machine appears to get a lot of use. Sophia's floor mat and toys sit in front of the couch.
The two men said they are essentially "homebodies." Pace likes to garden; both like to cook. They often host get-togethers with friends at the house, where they play board games and dominoes.
Coloneri's parents and his sister and her family live in the neighborhood. Pace's mom is in Greenville and visits frequently.
They both said they've always wanted children.
"You always talk about your hopes and goals and dreams in life, and this was one of them," Pace said.
Coloneri said the timing seemed right: They were in decent financial shape, they lived in a house located near an elementary and middle school campus. The open adoption worked out very well, and Sophia's birth mother will remain involved in her life.
"I'm very excited for Sophia," Coloneri said. "She does have a mom, and she'll always know she has a mother who loves her, but she also has two fathers who love her and care for her."
When questions arise, and they almost surely will in the years ahead, Sophia's origins won't be a mystery.
Sophia was born on Oct. 22. The baby shower was Dec. 1. Her baptism at St. Padre Pio Church in Summerville was Dec. 29.
The extended families are in love with the little girl, the two men said. And they feel a sense of inevitability.
"I don't miss life before Sophia at all," Coloneri said.
They two men see the world in a new light, through Sophia's eyes, they said. Visiting the zoo fills them with the wonder of discovery, as if the adult men are seeing giraffes for the first time.
One day, as the men and their baby were sitting on a bench in the center of Summerville, an older woman parked her car nearby, walked over to them and said, "I'm so proud of you, and you know why."
That was a pleasant surprise, they said.
On another occasion, a stove repairman came to the house, noticed Pace and Coloneri attending to Sophia and asked, "Is that your baby?"
"Yes," they replied.
"That's so awesome," the repairman said.
They have garnered looks at a restaurant when dining with friends, another gay male couple with a child, but they've not encountered any hostility, they said.
"You can't please everybody," Coloneri said. And there's no point in trying. "The important thing is that parents love their child."
It's also important to distinguish between the religious and moral point of view and the civil rights perspective, he said.
"They are two totally different arguments," Colonari said. "How do you put rights up to a vote?"
Reach Adam Parker at 937-5902. Follow him at www.facebook.com/aparkerwriter.
Walter Pace, Sophia and Paul Coloneri at their home in Ladson.×
Walter Pace, Sophia and Paul Coloner at their home in Ladson×
Walter Pace, Sophia and Paul Coloner at their home in Ladson.×
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12-Cup Bodum Chambord French Press 1 1
Purchased Three French Press Coffee I love the French Presses!! I have one for work and two for home! My mom purchased two as well from the store. My friend got me hooked on these wonderful coffee presses. I use them for teas instead of coffee. They are perfect!!! The ones I purchased are made in France. I will be buying a 12 cup French press very soon. March 10, 2013
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Wednesday, August 26, 2009
A gorgeous Boston Terrier, or
an incredible Boston Cream Pie.
Boston has truly outdone herself in concocting these two beauties! Whether or not the dog or the cake truly originated in Boston matters not a whit, this New England city should be proud of herself for linking her name forevermore with these two sweet, delightful, heavenly creations.
I don't know which I'm crazier about, my Boston Terrier Marty or Boston Cream Pie. Okay, I have always loved Boston Cream Pie and if it's on the menu I'll order it. It makes me swoon! I always choose the Boston Cream Pie-style donuts at the donut shop when I'm home; just think! A cake in donut form!. Soft yellow cake sandwiching luscious, thick vanilla-scented pastry cream and slathered in a rich, dark chocolate frosting. What is dreamier? And please don't try and stir up conversation or point out the sites while I am savoring a slice of Boston Cream Pie, for you will be sorely disappointed in my lack of interest. All my attention, every sense, every ounce of strength and emotion will be focused on that magical, scrumptious, gooey delicacy.
And my Marty, Boston Terrier Supreme! I remember the day JP brought him home from the breeder's tucked into his jacket. Poor baby face peeping out, little head the size of a silver dollar, excited and scared all at the same time, a black and white bundle of joy. And I will never forget the day the trainer came to the apartment and instructed us never to allow Marty up on our laps, no matter how cute, tiny and snuggly he was. "He may only weigh 3 kilos, but he thinks he weighs 80! He thinks he is bigger than any of you, so keep him in his place!" Well, we looked at each other in shock and surprise and realized then and there that Marty's place WAS in our laps! What else does one buy an adorable, lap-sized, cuddly sweet baby dog for if not to sit with him in your lap? I'm just sayin'…
And sweet as pie. My face pressed into that soft, warm spot behind his bat-like ears, his now 8 kilo body all relaxed in my arms, I can only think of how much like the perfect dessert he is. Boston is as Boston does: layers of softness, delicate and light, surrounding a heart of cool sweetness, silky and beautifully tempered, the whole draped in a dark, bittersweet coat, strong yet gentle. The more time you spend with a Boston, the more he grows on you, the more you want one around you always. The more you eat of a Boston Cream Pie, forkful after marvelous forkful, the more you want, satisfied but ever craving. Black and white beauties, black and white confections, caress them, savor them, enjoy them. You'll be coming back for more.
My Boston Terrier, Marty, came into my life as a surprise, and I've been surprised ever since by his humor and cleverness, by how funny he can be – more entertaining than television – stubborn and insolent at times yet how sweet and loving he can be as well. I have always loved Boston Cream Pie, yet I have never had the courage to make a one. In honor of my Marty and Bostons everywhere, I decided finally to tumble into the challenge. This was (because, as I write, there is one slice left) a magnificent treat. Cake rather than pie, lovely cloud-like sponge layers, the best I have ever tasted, sandwiching a thick, smooth, vanilla-scented pastry cream and the whole drenched in a beautiful chocolate ganache.
These are the wonderful Bostons, Maximus and MJ, owned by the other Jamie (Floridian as well) from Mom's Cooking Club!
And a very special thanks to my wonderful friend, Hilda of the beautiful blog Saffron &Blueberry who spent her lovely daughter Papoose's (aka mini-Saffron) 5-month birthday creating a favicon for Life's a Feast and half of her morning today helping me figure out how to install it in my blog template. You should see it appear by the end of today. I am truly blessed in the friends I have made through food blogs. Here's a slice of cake for you, Hilda.
After checking and comparing several recipes, I ended up following this classic Boston Cream Pie recipe from Joy of Baking blog. It takes time to make each layer – the pastry cream, the sponge layers then the ganache – but it is, on the whole, quite easy. But if I can guarantee you anything it is that it is totally worth the time and effort: this was one of the best cakes we have ever eaten. JP actually groaned with pleasure!
Pastry cream:
¼ cups (50 g) sugar
3 large egg yolks
1/8 cup (20 g) flour
Scant 3 Tbs (20 g) cornstarch
1 ¼ cups (300 ml) milk (I used low-fat)
1 tsp vanilla
Sponge cake:
5 large eggs
¾ cup (150 g) sugar, divided
½ tsp vanilla
3/4 cup (95 g) flour (I used cake flour)
1 tsp baking powder
¼ tsp salt
3 Tbs milk
2 Tbs (30 g) unsalted butter
1/8 tsp cream of tartar or few grains of salt + drop or two of lemon juice to stabilize whites
Chocolate glaze or ganache:
4 oz (120 g) semisweet chocolate, finely chopped (I used bittersweet Lindt 70% dessert and found that it made a ganache just a tad too bitter for me, husband found it perfect)
½ cup (120 ml) heavy cream
1 tsp unsalted butter
Prepare the pastry cream:
In a medium-sized mixing bowl, stir the egg yolks together with the sugar until smooth and blended. Do not do this in advance or the egg will cook.
Sift the flour and cornstarch together then add to the yolk/sugar mixture and stir to blend, mixing until smooth.
In a small saucepan, bring the milk just to a boil over medium heat. Watch carefully. As the milk comes to the boil and starts to foam around the edges, remove from the heat and slowly pour over the egg mixture, whisking as you do in order to avoid curdling.
Place back into the saucepan and cook over medium heat just until it comes to the boil, whisking constantly, then allow to boil as you whisk for about 30 – 60 seconds until it becomes thick. Remove from the heat and whisk in the vanilla.
Pour into a clean bowl and cover the surface of the pastry cream with plastic wrap and chill in the fridge until ready to use.
Make the sponge cake:
Preheat the oven to 350°F (180°C). Butter and line two 8-inch (23 cm) round cake tins (measure along the bottom of the tin) with parchment paper.
Carefully separate 3 of the eggs, placing the yolks in a large mixing bowl and the whites in a medium mixing bowl, preferably plastic (ideal for whipping whites). Add the remaining 2 whole eggs and set aside.
In a small bowl, whisk together the flour with the baking powder and the salt. Set aside.
In a small saucepan over low heat, warm the milk and butter just until warm enough for the butter to melt. Once melted, stir together, remove from the heat and set aside.
With an electric mixer, beat the eggs and the yolks together with 6 tablespoons of the sugar on high speed, for 5 minutes until thick, light and fluffy and the batter drops off in a slow ribbon when the beaters are lifted. Beat in the vanilla.
In a clean mixing bowl, preferably plastic, and with clean beaters, whip the egg whites with either the cream of tartar or a few grains of salt and a drop or two of lemon juice on low speed until foamy. Increase the speed to high and continue beating, gradually adding the remaining sugar. Beat only until soft, moist, shiny peaks form.
Gently fold in half of the creamy egg whites into the cake batter to lighten it, then fold in the remaining beaten whites. Sift or spoon half the flour mixture over the batter and gently fold it in before adding the remaining flour and folding that in just until incorporated. Do not over mix.
Make a well on one side of the batter and pour the warm melted butter/milk mixture into the bowl. Gently but thoroughly fold the butter/milk into the batter. Again, do not over mix.
Divide the batter between the 2 prepared pans, gently smoothing the tops. Bake for 18-20 minutes until the top is light brown and the top springs back when gently touched in the center. Remove the pans from the oven onto cooling racks and immediately and carefully run a knife or spatula around the edges (the inside of the pans) to loosen the cakes as they start to pull away immediately. This will keep the cakes from ripping. Invert the cakes onto wire cooling racks then invert back, right side up, onto cooling racks to cool completely.
When the cakes are cool and you are ready to assemble the cake, take the pastry cream from the refrigerator and loosen the plastic wrap (I did this because I found that too chilled and the pastry cream is too thick to spread. It is easier to spread at room temperature.).
Prepare the chocolate glaze/ganache:
Place the finely chopped chocolate in a heatproof medium-sized bowl. Bring the cream and the butter just to the boil in a small saucepan over medium heat. When it comes to the bowl, pour the liquid over the chocolate and allow it to stand for 3 – 5 minutes.
Then stir until smooth and continue to stir until creamy and thick enough to spread. If you need to (as I did) place the bowl in the fridge until the desired pouring/spreading consistency is reached (not too thick or it won't spread), taking the bowl out of the fridge and stirring every few minutes to check.
Assemble the cake:
Place 1 layer (carefully as they are very fluffy and delicate) onto your serving platter. With a spoon, stir the pastry cream vigorously until spreading consistency then spread all the cream onto the this cake layer, spreading carefully all the way to the edges. Gently lay the second layer of sponge cake on top of the pastry cream.
Very carefully, pour or ladle spoonfuls of the ganache onto the top of the cake and, using a cake spatula, spread out from the center to the edges, allowing some to drizzle down the sides. Or, if you like, you can completely cover the sides in the glaze as well.
PS The Boston Cream Pie was proclaimed the official Massachusetts State Dessert on December 12, 1996. A civics class from Norton High School sponsored the bill.
The Boston Terrier was indeed developed in Boston, Massachusetts. A truly American creation, this lovely, gentle dog was a cross between the English bulldog and the White English Terrier, originally as a fighting dog. He is now known as "The American Gentleman" because of his "dapper appearance" and his gentle disposition. (from the AKC website).
50 comments:
- Katherine Aucoin said...
Who says you have to choose! Embrace the cute pup and the pie.
- August 26, 2009 at 7:43 AM
- Emily said...
This sounds so, SO delicious! I am definitely sold :) It will be made for a little farewell party next week.
We have friends who have a little terrier and he's so much fun. I had no idea until reading this that he was a Boston Terrier though. Very cute.
- August 26, 2009 at 7:56 AM
- Brit said...
Mmmmm... cake... Marty... cake... Marty... cake... I'm all hungry and confused!
- August 26, 2009 at 8:19 AM
- Chef E said...
How cute and creative you are on the writing...I have to honestly admit I have not ever had this dessert, not sure why either? Maybe I have not seen once as wonderful as yours...
- August 26, 2009 at 8:43 AM
- Heavenly Housewife said...
I've never tried it either, but it looks amazing!
Cute doggie :D
- August 26, 2009 at 8:49 AM
- Hilda said...
Awww, thank you for being such a good blog friend! And actually papoose's 5-month birthday was Friday so I was ok for time yesterday 'cause if I hadn't paid attention to her for that long I'd be in the doghouse now, lol. A version of Boston Cream Pie was a DB challenge a while ago, but it wasn't nearly as delicious looking as yours! And love the pup.
- August 26, 2009 at 8:51 AM
- Hilda said...
Awww, thank you for being such a good blog friend! And actually papoose's 5-month birthday was Friday so I was ok for time yesterday 'cause if I hadn't paid attention to her for that long I'd be in the doghouse now, lol. A version of Boston Cream Pie was a DB challenge a while ago, but it wasn't nearly as delicious looking as yours! And love the pup.
- August 26, 2009 at 8:51 AM
- Natashya said...
Dear Marty, you are a handsome devil and if you ever find yourself in Canada drop by for some kisses!
- August 26, 2009 at 9:02 AM
- Rosa's Yummy Yums said...
I'd love to have such cute dogs! Adorable!
Your Boston Cream Pie looks hyper scrumptious! A speciality I adore!
- August 26, 2009 at 10:04 AM
- Irina@PastryPal said...
subicatiHmmm. Can't say I've ever had Boston Cream Pie before. Looks like I'm missing out. The cake part, especially, looks like heaven. So does the filling. Oh who am I kidding, so does the glaze.
- August 26, 2009 at 10:12 AM
- Aggie said...
I came over here to see the Bostons...but now I'm drooling over your pie!!!
- August 26, 2009 at 10:17 AM
- ♥♥♥Ria♥♥♥ said...
I LOVE LOVE LOVE you pup Jamie! And that pie,OMG! It looks soo good! I am about to hit the bed, but that pie left me wide awake & HUNGRY!!!!! It's 11 p.m in India! :(
- August 26, 2009 at 10:20 AM
- asiangrrl said...
Jamie, Marty still looks like a chocolate tartlet to me. He's such a cutie. As for the Boston Cream Pie, I have never had it, either, but I really want one now. Magnificent.
- August 26, 2009 at 10:26 AM
- My Carolina Kitchen said...
Marty is so cute. I miss my four-legged friends. Did he get a taste or did I miss that part? Your ganache is gorgeous. I've never made a Boston Creme Pie - looks like I've been missing quite a treat.
- August 26, 2009 at 10:33 AM
- 5 Star Foodie said...
The pup is adorable and the pie is gorgeous! Oh, how I would love some right now!
- August 26, 2009 at 11:29 AM
- Fuji Mama said...
My goodnes woman--you make it look like you've been making Boston Cream Pies since birth! Where's Barbara? We really do need to get on a plane RIGHT NOW before it is all gone...
- August 26, 2009 at 12:08 PM
- KennyT said...
Wow, I love the feeling of the dark chocolate dripping from the top of the cake, soooooooooooooooo sexily delish!
- August 26, 2009 at 12:09 PM
- Ciao Chow Linda said...
That truly is an extraordinary Boston cream pie.
- August 26, 2009 at 12:24 PM
- lisaiscooking said...
Boston cream pie is a favorite of mine too, and this looks like a great one! Adorable puppy too.
- August 26, 2009 at 12:38 PM
- Barbara Bakes said...
I hope you're saving that last piece for me! I've been drooling over it all morning!
- August 26, 2009 at 12:53 PM
- Cheryl said...
Wow a fellow Boston owner, I have a 5 month old! Yours are beautiful!
- August 26, 2009 at 1:27 PM
- Bethie said...
I am a fan of both Bostons! You can my Lily on my blog's front page.
- August 26, 2009 at 1:43 PM
- TheKitchenWitch said...
I love how you weave little bits of history into your posts!
And that first pic of Marty Man--how can you resist that face?
An oddity: I don't like pie, and I don't like cake. However, I like Boston Cream Pie...
- August 26, 2009 at 2:26 PM
- Katy ~ said...
I haven't made Boston Cream Pie in a dog's age (sorry bad pun but I can't help myself).
Your fur baby is just so adorable. His heart is in his eyes.
Your BCP looks yummylicious!
- August 26, 2009 at 4:17 PM
- Jamie said...
What a tribute to Boston Terriers and Boston Cream Pie. Thanks for including my 2 Bostons in your post. They are special dogs. Your Marty is so handsome! And that Boston Cream Pie....all I can say is oh my. My husband has requested I make this once we get our new ovens installed.
- August 26, 2009 at 4:22 PM
- Lorraine @ Not Quite Nigella said...
Jamie, I'm in love with Marty! Look at his face and those eyes and that expression! :D Just darling and of course that Boston cream pie is a stunner too. Love that poster! :)
- August 26, 2009 at 5:14 PM
- Mary said...
Your "pie" looks luscious and I must say that Marty is pretty cute, but I have a psychotic marbled cat who will give him a run for his money. Lola takes no nonsense so tell Marty to be on his toes if ever he sees her.
- August 26, 2009 at 6:11 PM
- MeetaK said...
hilda is the best!! I like the bostini (it was a DB challenge a while back! this looks totall delicious!
- August 26, 2009 at 11:33 PM
- Deeba @Passionate About Baking said...
Hilda just rocks and so do you Jamie. Love the cute pups & love the BCP!! Never made one myself, and am thrilled to see you took up your own challenge before embraking oon being a DB!! YO GO GIRL!! Love the post & love the way your blog's evolving!!xo
- August 27, 2009 at 3:26 AM
- Psychgrad said...
Marty is a cutie! I'm a fan of boston cream donuts myself, so I'm sure I would like this pie.
Nice to find your blog!
- August 27, 2009 at 5:14 AM
- petite nyonya said...
Marty's just so lovable to look at. Lovely Boston pie and the vintage poster pictures are all so lovely!
- August 27, 2009 at 5:51 AM
- Elra said...
Marty is such an adorable dog, I also have a friend who has Boston Terrier, and hers is also very funny and kind of stubborn too.
I never eaten this pie before, sounds really delicious.
- August 27, 2009 at 6:45 AM
- George@CulinaryTravels said...
Your Boston cream pie looks amazing and such cute dogs :)
- August 27, 2009 at 7:54 AM
- Cinnamon Girl aka Reeni♥ said...
Aww, what a sweet and precious doggy! And mmmm what a sweet pie!! Heavenly delicious!
- August 27, 2009 at 8:34 AM
- Chef Jeena said...
What a beautiful cake! I wish I could try that cream in the centre yum!
Your dog is so cute. :-)
- August 27, 2009 at 9:16 AM
- LoveFeast Table said...
Would love to come over and have some pie with you...and let our pups play!! What a wonderful pie, simply looks divine....and the pup of course irresistible! Luv, Chris Ann
- August 27, 2009 at 9:17 AM
- The Cooking Ninja said...
ooh ... that looks delicious. I so want to make one soon. It looks similar to the French tart Tropézienne. :)
- August 27, 2009 at 9:28 AM
- Nicki said...
This looks so delicious and the ingredients are not too rich it. I would like to try to make it, and I hope my daughter will bake with me. Your recommendation is worth a lot. And your description makes it seem enticing!
- August 27, 2009 at 9:46 AM
- Jamie said...
Okay all, I love the pup comments but where are the pictures of your dogs?
Welcome welcome to all my new visitors and your comments are very appreciated one and all! I am trying to visit and get to know all your blogs too.
@Nicki - oh, do make this. Step by step it is fairly time consuming, but if you follow the recipe it is pretty easy to make. One change I would make - I put all the ganache on top of the cake and felt that it was too thick. Next time I'll use this quantity to glaze the top and the sides completely. And I'll try a semisweet chocolate rather than a bittersweet (though hubs loved it).
- August 27, 2009 at 9:58 AM
- Sippity Sup said...
Marty reminds me a bit of my little man Buster (a pug), but he passed a few years back after nearly 17 years with us. I could not look at another little smashed faced cutie w/o it being his little smashed face so I am now proud daddy of a crazed terrier mutt. He can from the streets and somehow lucked into a home with us! We call him Slum Dog Millionaire! Really... GREG
- August 27, 2009 at 11:31 AM
- Big Boys Oven said...
just awesome, love those melted toppings! :)
- August 27, 2009 at 6:21 PM
- mamadance said...
Looks fantastic, Jamie, but I have one question: How the HELL do you stay so thin?
- August 27, 2009 at 7:06 PM
- Helene said...
I love boston cream cakes since I'm young. So delicious. That dog is cute.
- August 27, 2009 at 11:34 PM
- Amy - very culinary said...
Hi Jamie - thanks for the Twitter follow.
He hee! Love it, love it. I have two Beagles, but they were "this" close to being Boston Terriers. True.
Um, and the pie? I write a lot about my love affair with pie. If it had any nutritional value, I would exist on nothing else.
- August 28, 2009 at 4:59 AM
- Mimi said...
Thank you foodgawker! I had never made a Boston Cream Pie before, but I followed this recipe and everyone was flabbergasted. Wonderful!
- August 29, 2009 at 12:27 AM
- Jamie said...
@Mimi!!! You made the Boston Cream Pie? Wow I am thrilled! Thanks for letting me know that it was a huge success! Yay foodgawker, yay Mimi!
- August 29, 2009 at 12:33 AM
- Kevin said...
That is one nice looking Boston cream pie!
- August 31, 2009 at 3:16 AM
- Cakespy said...
A combination of all the things I love: cute pups and delicious cakes!! Double happiness!
- August 31, 2009 at 4:13 PM
- dictionar german said...
I love your writing...you made this recipe so easy to follow. I will try it next week for my father's birthday!
You have a very cute dog...Take care of him.
- May 8, 2010 at 1:33 PM
i like your website so much, so elegance and sweet
best wished from Turkey/Ankara
- December 20, 2011 at 9:29 PM


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ReferencesAllain H et al. Effect of two doses of Ginkgo biloba extract (Egb 761) on dual-coding test in elderly subjects. Clin Ther 1993 May-Jun; 15(3): 549-58.
Message from Dr. Lam
I hope you have enjoyed reading this article. If you have areas you don't understand,
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About The Author
Michael Lam, M.D., M.P.H., A.B.A.A.M., is a western trained physician specializing in nutritional and anti-aging medicine. Dr. Lam received his Bachelor of Science degree from Oregon State University, and his Doctor of Medicine degree from the Loma Linda University School of Medicine in California. He also holds a Master's degree in Public Health. He is board certified by the American Board of Anti-Aging Medicine where he has also served as a board examiner. Dr. Lam is a pioneer in using nontoxic, natural compounds to promote the healing of many age-related degenerative conditions. He utilizes optimum blends of nutritional supplementation that manipulate food, vitamins, natural hormones, herbs, enzymes, and minerals into specific protocols to rejuvenate cellular function.
Dr. Lam was first to coin the term, ovarian-adrenal-thyroid (OAT) hormone axis, and to describe its imbalances. He was first to scientifically tie in Adrenal Fatigue Syndrome (AFS) as part of the overall neuroendocrine stress response continuum of the body. He systematized the clinical significance and coined the various phases of Adrenal Exhaustion. He has written five books: Adrenal Fatigue Syndrome - Reclaim Your Energy and Vitality with Clinically Proven Natural Programs, The Five Proven Secrets to Longevity, Beating Cancer with Natural Medicine (Free PDF version), How to Stay Young and Live Longer, and Estrogen Dominance. In 2001, Dr. Lam established www.DrLam.com as a free, educational website on evidence-based alternative medicine for the public and for health professionals. It featured the world's most comprehensive library on AFS. Provided free as a public service, he has answered countless questions through the website on alternative health and AFS. His personal, telephone-based nutritional coaching services have enabled many around the world to regain control of their health using natural therapies.
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Clinchfield CSX-Heritage LEGACY Scale AC6000 #3620
6-38410 | Price: $549.99
Lionel continues its tribute to the rich heritage of modern railroads, honoring CSX.
CSX was one of the few railroads to purchase AC6000 diesels, and Lionel's new CSX Heritage diesels feature special decoration in honor of the classic heritage railroads.
These scale engines in special commemorative paint schemes come fully equipped LEGACY Control, LEGACY Railsounds, and Odyssey II Speed Control.
- LEGACY Control System equipped - able to run in LEGACY Control mode, in TrainMaster Command Control mode, or in Conventional mode with a standard transformer
- Odyssey II Speed Control with ON/OFF switch
- LEGACY RailSounds sound system featuring:
- CrewTalk dialog and TowerCom announcements, each with different scenarios depending on whether the locomotive is in motion or stopped
- Six official railroad speeds with CrewTalk dialog
- Eight diesel RPM levels
- LEGACY "Real-Time Quilling Horn" control with instant response for realistic signature "quilling" and correctly timed warning signals
- Single hit or continuous mechanical bell sounds
- Sequence Control plays the sound effects of an entire trip, including warning sounds and announcements, based on the movement and speed of the locomotive
- Current speed and fuel dialog, refueling sound effects
- IR Sensor equipped
- Front and rear ElectroCouplers
- Dual powerful maintenance-free motors with momentum flywheels
- Refined conventional transformer control mode with lower starting speeds
- Traction tires
- Fan-driven smoke unit
- Adjustable smoke output in LEGACY Control or TMCC mode
- Directional lighting, including LED headlights
- Operating marker lights
- Operating ground lights and ditch lights
- Illuminated number boards
- Die-cast metal trucks, pilots, and fuel tank
- Metal frame
- High level of separately applied metal details
- Illuminated cab interior
- Engineer and conductor figures
Road Number: 3620
Gauge: Standard O Scale
Dimensions: Length: Approx. 19 1/2"
RailLine: Clinchfield
Minimum Curve: O-42
Lionel 2014 Signature Edition
Service DocumentsManual
Product Instructional Videos
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|Canyon Country, Calif.
|High School:
|Canyon HS
2011 All-Big West Conference Second Team
Russ appeared in 18 matches and started 17 during her junior season … earned All-Big West Second Team honors after finishing with a goal and assist … scored her second career goal in a win at LMU … added an assist in the win over Long Beach State … finished season with 10 shots.
Russ played in all 21 matches for CSUN during sophomore season ... scored first career goal and added an assist to finish with career-high three points ... struck just before halftime in Matadors' 2-0 victory over Cal State Fullerton on Oct. 28 ... added an assist in Matadors' 1-0 victory over Pacific on Oct. 3 ... finished year with six shots, putting three on-goal.
A constant presence in the center of the defensive line, Russ appeared in 19 matches, making 18 starts ... picked up first career assist in Matadors' 1-0 victory over Long Beach State on Nov. 1 ... finished year with nine shots, putting six on-goal ... had season-high two shots on three separate occasions.
Russ used a redshirt in the 2008 season.
Russ was a four-year starter for the Cowboys and a team captain for three seasons ... named to All-Foothill League Honorable Mention in 2007 ... member of U-15 Sliver Elite League Championship Team in 2006 ... also played one season of rugby, earning Rookie of the Year honors in 2007.
Born on September 18, 1990 ... daughter of Kathy and Chris Russ ... has four sisters: Tricia, Tiffany, Cammie and Ashley, and two brothers, Christopher and Davis ... favorites include Manchester United Football Club, the TV show "Family Guy", the movie "Super Troopers" and actor George Clooney ... lists Mia Hamm as the best athlete she has competed against ... would like to switch places with LA Lakers superstart Kobe Bryant for one day ... could not live without her photo album ... majoring in Kinesiology.


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Related Topics on Afghanistan & Featured Links
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Part 3. Keeping It Up, Stepping It Up
Good habits!
"My friends and I have been walking at the mall 4 mornings a week for the past 6 months. We walk for 45 minutes each time, for a total of 3 hours a week. Our goal is to reach 5 hours a week. Sure, some mornings it is tough to get out of bed early to walk. But once I'm there, I am glad."
Adding more time
Already doing 2 hours and 30 minutes a week of aerobic physical activity? Good for you! Do you want to gain even more health benefits from physical activity? Slowly add more time to your weekly routine.
Strive to double your weekly activity time. Work to be active 5 or more hours each week. This activity level can lower your chances of getting breast and colon cancer. Read the next section to find out how to add more effort.
Gaining more health benefits!
Advice to follow:
To get more health benefits, add more time of aerobic physical activity.
- Try to move from 2 hours and 30 minutes of moderate-level activities a week to 5 hours or more a week.
Adding more effort
Instead of doing only moderate-level activities, replace some with vigorous aerobic activities that will make your heart beat even faster. Adding vigorous activities provides benefits in less activity time. In general, 15 minutes of vigorous activity provides the same benefits as 30 minutes of moderate activity.
Have you been walking for 30 minutes 5 days a week? On 2 days, try jogging instead of walking for 15 minutes each time. Keep on walking for 30 minutes on the other 3 days.
Would you like to have stronger muscles? If you have been doing strengthening activities 2 days a week, try adding an extra day.
Mix it up!
You can do all moderate activities, all vigorous activities, or some of each. You should always start with moderate activities and then add vigorous activities little by little.
To mix it up, you can try 30 minutes of biking fast to and from your job 3 days a week. Then play softball for 60 minutes 1 day. Then lift weights for 2 days.
You've mixed vigorous aerobic activity (biking fast) with moderate aerobic activity (softball) and activities for stronger muscles (weights).
To add more effort, try some vigorous activities (check off the ones you will try):
- Aerobic dance
- Basketball
- Fast dancing
- Jumping rope
- Martial arts (such as karate)
- Race walking, jogging, or running
- Riding a bike on hills or riding faster
- Soccer
- Swimming fast or swimming laps
- Tennis (singles)
You can choose moderate or vigorous activities, or a mix of both each week
Advice to follow:
You should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level.
You should do at least 1 hour and 15 minutes each week of aerobic physical activity at a vigorous level.
Do it your way!
You can replace some or all of your moderate activity with vigorous activity. With vigorous activities, you get similar health benefits in half the time it takes you with moderate ones.
Muscle strengthening activities
Remember to also do strengthening activities on 2 or more days a week.
Adding more time
Strive to double your weekly activity time. Work to be active 5 or more hours each week for even more health benefits.
For Everyone: Staying Safe and Avoiding Injury
Physical activity is generally safe for everyone. People who are physically fit have less chance of injury than those who are not fit. The health benefits you gain from being active are far greater than the chances of getting hurt. Being inactive is definitely not good for your health.
Here are some things you can do to stay safe while you are active:
- If you haven't been active in a while, start slowly and build up.
- Learn about the types and amounts of activity that are right for you.
- Choose activities that are appropriate for your fitness level.
- Build up the time you spend before switching to activities that take more effort.
- Use the right safety gear and sports equipment.
- Choose a safe place to do your activity.
- See a health care provider if you have a health problem.
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Find accommodations in New Caney with the hotel list provided below. Search for the cheapest discounted hotel and motel rates in or near New Caney, TX for your personal leisure or group travel. We list the best New Caney, Texas hotel and motel rooms. Browse the New Caney area hotels to find the perfect lodging! Please use the provided map of the New Caney hotels. Planning a group? Lock in New Caney Group Hotel DealsThe New Caney center is around 6 miles from Kingwood and 10 miles from Lake Houston.
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Now here is my idea for a really easy big bore. just use a .410 SAGIA as is but with a rifled barrel. use brass 2.5" shells or possably those steel gold bear and silver bear cases and load it with protuding slugs/bullets into a 3" sagia Mag and you would have a pretty wicked big bore for the price of a barrel and could be left with a shot gun designation and would still shoot 3" normal shotgun shells.
hell in some states you could even hunt with it in a shot gun zone. not mine they dont allow 410,s on dear in wisconsin.
Sagia 410,s are realitivly cheap compared to every thing else right now. High capacity mags are avalible.
barrel blanks are avaliable pretty cheap around $80 for a 15" blank add a much recomended break and you got your 16" for a rifle build ( hmm this might still be a shoot gun so the barrel might need to be longer)
barrel link
.41 Caliber Cartridge Pistol Blank
I am thinking this might not have the feed issues of the 444 marlin that tromix built and it would still shoot normal shot gun shells so you could use it multipul ways.
also brass 410 shells can be made from 444 marlin, 303 british, and 9.3x74 russian brass..
was also thinking this would be a good round for shooting cast lead bullets.
the 410 Sagia will handel the higher pressures so a souped up 410 rifle round might really be a easy way to go here.
Kind of a Mini SGFH type deal. any way just thinking out loud. this round would be very simular to the old 405 Winchester
.405 Win.
or the .40-60 maynard


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For your convenience, we've provided patient information and consent forms here. Just print them out, fill in the information, sign them and bring the completed forms with you when you come in for your appointment.
New patients, please have your insurance information ready when you call.
Exchange messages, review and pay bills, request appointments and insurance information through mycookchildrens.org (Cook Children's patient portal)
Cook Children's keeps a record of each lab, x-ray, medical center, or specialty clinic visit. The privacy of this information is protected by federal and state regulations. This means your medical information is only available to the Cook Children's healthcare professionals caring for you or your child. Everyone else must get special permission (called authorization) before the information can be released.
At Cook Children's, we provide more than 60 pediatric medical and specialty clinic offices to support your child if they require specialized care. We offer child-friendly medical and surgical technology, as well as care designed to help children and their families feel at ease and safe during a stressful time.
Information on Cook Children's specialty clinics:
Information on Cook Children's Home Health services:
Sometimes kids need long-term care, or will heal better in a familiar setting. We can assist in arranging referrals for quality, patient-centered care in the comfort of home through Cook Children's Home Health. Led by a clinical team with vast experience in pediatrics, our visiting nurses have a minimum of five years of pediatric experience and our skilled visiting nurses are PALS certified.
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Twitter for iPad gets new, completely, sliding-panel free redesign
Twitter has finally -- finally! -- updated the iPad interface to the new look and feel both Twitter.com and the iPhone interface have had for a while now. While it's good to see Twitter hasn't abandoned the iPad the way they seemingly have the Mac app, the update is also more of a mixed bag of hurt.
For mainstream users, the ones we've discussed many times before, who have very few followers, follow hundreds of celebrities, don't direct message, but use tons of TV #hashtags, it's likely an good, more consistent and accessible interface. But it's not a great one. To use Apple's term, this is the smartphone app stretched out to tablet size. It doesn't make use of the additional size of the iPad's screen. It just stretches and spaces to fill it. The information density compared to the previous version is way down, and even if arguably that was too much for regular users, this is too little.
For those of us geeks who grew up with Twitter, and with Tweetie before Twitter bought it, and with the bold, innovative interface Loren Brichter created for the iPad app... it frankly sucks. While not everyone liked the sliding panels of Brichter's iPad interface, the skill it took to design, implement, animate, and get the look and feel to that level was inarguably impressive. It was one of the first apps to truly think differently about interactions on the bigger iPad screen. And now it's gone.
Give it a year and few will remember the old Twitter iPad interface. Millions more will have bought iPads, big and maybe small, and started using the new, awkwardly designed, if more consistent new iPad app.
Twitter deserves credit for recognizing their changing user base and transforming with it. The good of the many outweighs the good of the geeks, including this one.
Hopefully it's just a beginning and Twitter will spend some time iterating on this and update again with something that better matches the potential of the iPad with the realities of their new user space. I won't count on it, but I won't count them out. The decisions being made at the top might be vexing for what amounts to legacy Twitter users and developers, but they've got some amazingly talented people there working on this stuff.
The new Twitter for iPad is live now in the App Store.
Free - Download now
And if you try it and it doesn't suit your fancy, may I suggest:
$2.99 - Tweetbot - Download now
Free - Twitterrific - Download now
Have something to say about this story? Leave a comment! Need help with something else? Ask in our forums!
Reader comments
Twitter for iPad gets new, completely, sliding-panel free redesign
Totally agree. I wish they had sold out to Apple when the offer was made. All this "monetisation" BS is destroying both the product and the company.
The beauty of the original version was that the whole interface could be navigated by a few left-right swipes and a scroll. Now we are constantly pushing buttons and every time we do it takes us out of the app. Extremely bad UI design IMO.
Finally, I've been waiting for an update for months!
THX Twitter!
Neh. Sticking with Tweetbot for iPad.
Wow, Rene! I figured given your review, I wasn't going to like the update. However, I was quite unprepared for how completely awful it actually is to use. Everything seems to require a lot more touches. You can't see two things at once any more (stream while reading a link). You can't even see what account you're on while you're reading and re-tweeting.


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Sunflower Broadcasting offers a year-round college internship program for students with career goals in broadcasting and communications with emphasis in news, sales, marketing, production, weather and sports. Sunflower also has internship opportunities with our Spanish-language station, KDCU, in news, production, sales and marketing.
The aim of the internship program is to expose students to the daily demands and challenges of a commercial broadcasting operation. Internships will be "hands-on" and tailored to individual interests, training and talents.
Assignments will likely include the following, but are not limited to: contributing and researching story ideas; updating website content; scheduling and booking guests; writing stories.
Although the duration varies, the typical internship is 6-12 weeks.
Starting Summer 2014, we are offering two paid internships in our News Department and one paid internship in our Sports Department (hired spring 2014, internship to be carried out Fall 2014). We also offer non-paid internships. All internships must be for university/college credit only. Apply here.
Interns will be expected to work approximately 20 hours per week. The schedule will be arranged by the intern, the internship coordinator and the intern's academic advisor.
Those participating in the internship program must understand that no guarantees are given for future employment. Sunflower Broadcasting may terminate internship at any time for any reason.
To apply, fill out the application and send it to the following address:
Attn: Intern Coordinator
2815 E. 37th St. North
Wichita, KS 67219
You can also email the application to: email@example.com


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Don't forget to check your spam folder if you cannot find the email. For further assistance please contact us at firstname.lastname@example.com .Okay
Kalyn McCutcheon
Gallivanting Girls owner Kalyn McCutcheon is a NYC girl, but her finds come from all over the East Coast. Anywhere from Montauk to Maine, she's always on the hunt. She opened her online shop three years ago and has been sharing her treasures across the world ever since. Kalyn is all about modern living with old-school character, and you'll be sure to find tons of character browsing through her picks for One Kings Lane.


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Are You A Natural?
Good climbers often have a light frame and strong muscles that aren't bulky. They also have robust aerobic capacities, efficient form, and high power-to-weight ratios.
See how you stack up to a database of riders of all levels on Strava.com, where you'll find premapped climbs in your area and times of others who've ridden them. Log your rides and use the site to track long-term improvements.
Lab Test
A power meter can help you figure out your power-to-weight ratio. Go to BICYCLING. com/power for a chart that ranks power outputs from "untrained" to "world-class."
A VO2 max test can reveal your body's ability to process oxygen—a higher number suggests a greater capacity for climbing. If you want to know how much dead weight (fat) you're hauling up the hills, get a body-composition test.
Get Better
Do threshold intervals on a 3 to 8 percent grade. Threshold is the hardest effort you can sustain for about an hour; you should be breathing hard but not panting. Add two 5- to 10-minute intervals (recover five minutes after each) to a ride once every seven to 10 days for a few weeks. Once that feels manageable, add another interval, building up to four.
Key Skill
Practice shifting on the climb, aiming to change gears before the terrain rises. Shifting too late will sap your energy—and slow you down.


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(and remember: Art is Wrong! http://www.artiswrong.com
Step 1: What yer gonna do...
(but you'll always be a hero in my heart)
(what am I talking about????)
(you can click the _next_ button now)
Step 2: Disclaimerish bit
I want to impress on you two fundamental truths of the universe:
(1) There are two main schools of carpentry.
(2) I'm in the wrong one
I have no idea what I'm doing, I just make it up as I go along. What I did worked well for me, which is why I'm posting it. However, throughout this entire process, I had no idea what I was doing, and pretty much just camped out in my apartment for a weekend with a circ saw and a drill until something turned out right. What I'm trying to say is--don't take this instructable as holy writ. Change my steps! Experiment with your own structures and braces! Dance to your own whatever.
And oh yeah--good luck!
to = also
Too = excess
two = comes after one
The Universities are another story though :P Home is in S. Florida for me -- but I go to school in central... I do enjoy only having maybe two days of actual winter :P
your joints are a little over complicated. instead of using 2x4's for the perimiter, use 2x6's. 2x6 gives you room for 2 carrage bolts and eliminates the need for the diagonal braces. use 1/4" diameter bolts. they're more than strong enough and easier to work with than 1/2" bolts. if you notch the 2x6's into the 4x4 posts then you don't need bolts. (3) 2 1/2" screws in each joint will be more than strong enough. to notch the 4x4 simply set your circular saw to 1 1/2" depth. lay the 2x6 on the 4x4 and mark the top and bottom edge. make a series of cuts with the circular saw at about 1/2" spacing then wack out the scrap with a hammer. see photo. at first it seems hard but it's really a very simple joint. it's very strong because all the loads are transferred directly to the post, eliminating the need for carrage bolts, and it's very stable and wont wobble.
you can still use 2x4's to support the plywood platfform. instead of doing the middle cross pieces, simply run (2) 2x4's together that will support the plywood edge. for each plywood should have a 2x around the edge and (2) intermediates (16" o.c.). so you need a total of (4) 2x6's and (6) 2x4's.
since this was posted in 2006 i'm sure that this loft is long gone and you guys have moved on with your lives. i wanted to comment anyway so anyone else planning on a loft may find the comment helpful.
another trick is to screw leveling feet into each 4x4 post. it'll keep the post from damaging the floor. with older buildings (and far to many new ones) the floors aren't level so the feet will help to stabalize the loft.
Back in my college days I built many similar structures, may I suggest the inclusion of deck-joist hanger type hardware to enhance the strength of the joins and assure the true alignment of such.
also, love that you have your bits of wood lying on your mattress as you prep for building -
unless people have lived in TINY or awkward spaces they have no idea how there's no space while you're building something that will give you more space!
you've inspired me- I CAN make my tiny little room into a bedroom!
thank you
Site note: The difference between the nominal and actual dimensions of lumber is increasing (in the U.S.) because we've used up all of our good quality wood. As a result, we now use wood that grows faster so it is cheaper but not as strong, and deforms more severely when curing.
(did you paint the bike during the same weekend ;) ?
Can that bird in the picture ride a bike-trailer?