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Monthly Archive for March, 2012
Six Flags ride making progress
The SkyScreamer, a 200-foot tall open air swing at Six Flags Fiesta Texas that whirls riders around at 40 mph, won't be open until May, but it reached a milestone this week when its top fixture was set in place. The new ride, which Six Flags already has installed at its parks in Vallejo, Calif. […] [Read More]
Minimum wage kills cheap sandwiches
If you currently make the minimum wage and desperately yearn for an increase, try San Francisco.That city's latest mandated hike in the minimum wage to $10.24 an hour makes it the Shangri-La for minimum wage. But, if you really dig Subway and its $5 deals, then Francisco is not the place for you. Due to […] [Read More]
Kelly apprenticeship class graduates three
Kelly Aviation Center has recognized three graduates of its apprenticeship class for aircraft engine maintenance, repair and overall who, thanks to the training, were promoted to level one jet engine mechanic positions. The three graduates are Omar Barros, Israel Espinoza and Alex Gomez. They completed 3,000 hours of on-the-job training and 220 hours of academic […] [Read More]
Mayor, city manager kick off marketing campaign
Mayor Julián Castro and City Manager Sheryl Sculley helped kick off a social media based advertising campaign for the San Antonio Convention & Visitors Bureau Wednesday by recounting their special memories of the city as examples of what other residents and visitors can do to build the new advertising initiative. The campaign, called "Remember the …", uses digital […] [Read More]
March storm hammered CPS infrastructure
CPS Energy got more than 22,000 calls from customers about outages during the big overnight storm on March 19 and 20. Most of the problems occurred in the city's southwest quadrant, and damaged infrastructure. "There was an an inordinate number of lighting strikes," CPS spokeswoman Lisa Lewis said. As a result of the big blow, […] [Read More]
Do you annoy others in your office?
MainStreet on AOL has released a list of activities that are a keen indication you annoy others in your workplace. And while walking around in bare feet did not make the list, it should have been No.1. Feet smell. Alas, here are the rest from the article, in no particular order. Talking too loud on […] [Read More]
Polish company alludes to rape in advertisement
What is it with Eastern hemisphere companies and the inability to discern taste in advertising? Granted, over here across the pond, we've had our fair share of dumb commercials, but we've all been apologizing for Flo and Progressive for months now. Annoying is one thing. But trying to be cheeky and using sexual assault to […] [Read More]
Deliveryman's marijuana order stolen
A medical marijuana deliveryman – or drug dealer, in 34 other states – was attacked by "ninjas" who stole his shipment – or cheeba – last night in a Los Angeles suburb. The baton-wielding, martial-arts-displaying, ninja-geared thieves did not hurt the deliveryman, who dropped his pot and took off running, but they did steal his […] [Read More]
Cold showers for Spanish bankers
High-end hookers in Spain have cut off Spanish bankers from getting their jollies until those bankers begin to open up lines of credit to struggling families and businesses. It's an old fashioned sex strike. While some claim this is a hoax, The Daily Mail is reporting that bankers allegedly asked government officials to intervene. Although, […] [Read More]
Case-Shiller dumps on party – stocks to open flat
The Case-Shiller home price index report is reporting tepid single-family home sales for January. Prices dropped by a more than expected 0.8 percent, killing any chance of continuing yesterday's rally this morning. Though Federal Chairman Ben Bernanke is scheduled to speak in about three hours. So, he could sneeze and tank the market for the […] [Read More]
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1931 Taylor Road, Roseville, CA 95661 I P: 916.773.1717 I F: 916.773.1765
Sun City Lincoln Hills Golf Course
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Tel: 916.543.9200
Sun City Lincoln Hills Golf Course is one of greater Sacramento's finest golf facilities, offering two 18 hole layouts with traditional out and back configurations.
Whiney Oaks Golf Club
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Tel: 916.632.8333
Whiney Oaks Golf Club is nestled in the beautiful Sierra Nevada foothills, managed by Brightstar Golf. Offering new twilight times and rates, also an early bird special of $30.

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By heather.cass | October 6, 2014 9:21 pm | 0 Comments
Once again, Mother Nature smiled on the ladies and held off the impending showers for the 9th annual Her Times 5K on Saturday, Oct. 4.
More than 700 women were registered, but the wind, chill temps & forecast (they were calling for rain) must've scared some people off. A total of 640 women finished the 5K with top honors going to:
1st place – Gabby Kennelley, 20, Waterford – 20:47
2nd place – Ange Eberlein, 39, Fairview – 21:34
3rd place – Kate Amatuzzo, 29, Erie – 21:38
1st master – Fiona Branton, 55, Erie — 22:16
Another 100 children participated in the kids' races following the 5K.
* Complete race results can be found here.
* See photos from GoErie's Street View here.
* See photos from the Erie Times-News photographer, Jack Hanrahan (we used one of his photos for the awards this year) here.
And…here is a little slideshow I put together with the photos from my camera (tip…if the resolution is bad, click on the "gear" in the lower right hand corner and choose a higher resolution.
By heather.cass | September 30, 2014 11:30 am | 0 Comments
Currently, there are 713 women registered for the 5K and 104 kids registered for the Her Times 5K this Saturday!
I've received a lot of last minute registrations and, so, at this point, I'm probably out of shirts. If you try to register online & aren't given a shirt option or…aren't able to order the size you want…that's because I'm sold out. I order based on the preregistered numbers, adding on nearly 75 shirts for late entries, but….seems they're pretty much gone now. Those who registered by the deadline are guaranteed a shirt.
Online registration will be closed on Wednesday. After that, you'll need to register in person at Packet Pickup (Best Fitness on Friday from 4-7 or at the Rotary on race day morning starting at 6:30).
* Please note that current registration prices are: $20 for the 5K ($15 without a shirt) and it is CASH or CHECK only. (I have no means to accept credit/debit cards at packet pickup).
The weather doesn't look promising — 50s & rain – but it's fine for walking/running. (Not so fun for volunteers, but..). The race goes on rain or shine. Only thunder & lightening can cancel the event…and, in that case, we'd likely delay the start for a 1/2 hour or so to see if the boomers pass over & move on.
Our kids' race sponsor Erie Moms & Dads have purchased bags for us this year — nice reusable shopping bags for everyone! (Check out ErieMoms&Dads online community)
This year, massage therapists from Nash Chiropractic Healthcare will be on-hand offering free pre & post-race sports massages.
We'll have HT5K finishers stickers (like the OBX stickers) at the finish line. If you want one, please feel free to take one…if you don't, just decline…we can use them from year to year.
ALSO….I just got an offer from Erie Ale Works microbrewery to quench your post-race thirst:
"If any HerTiimes 5Ker brings their bib in to Erie Ale Works, we'll give them a buck off their growler fill!"
* Pre-race packet pickup will be held at Best Fitness on 12th street from 4-7 p.m. on Friday, October 3. These are the only hours you'll be able to pick up your packet — Best Fitness is just letting us use their space — they will NOT have the materials before or after 4-7 p.m. on Friday. Packets will not be available at the Erie Times-News (as they were in past years) either.
* You CAN pick up for friends. If you plan to pick up for a LOT of friends (more than 4) — please, please, please, send me an email (hertimes5K at aol.com) in advance and I'll do my best to have the separated & ready for you to pick up in one lump on Friday — be sure to tell me which name to have them under.
* If you can't make it to packet pickup, you can pick up on race day morning at the Rotary Pavilion starting at 6:30 a.m.
* Parking is NOT available anywhere near the Rotary Pavilion because we need the entire width of the road for the race. Follow the signs to park at Beach No. 6 or Beach No. 8….both are less than a half mile to the Rotary Pavilion. You can also park in the "Cabins" parking area. You should NOT park on the road or in the grass anywhere along the main road because the park rangers WILL ticket you (trust me).
* Babysitting will be held in one of the cabins next to the Rotary Pavilion…you must sign your child(ren) in and out. Children cannot be dropped off before 7:35 a.m. and must be picked up by 9:15 a.m.
I've been shopping! Post-race refreshments for 5K runners will be available in the Rotary Pavilion — fruit, water, some pretzels, animal crackers, some Tootsie rolls, etc.
You may want to review these race notes that I posted a week or so ago.
Also…here's a course map:
~ Heather Cass, Her Times 5K Race Director
By heather.cass | September 17, 2014 1:16 am | 0 Comments
I typically include these race notes & instructions in the race packet, but….since I'm too
lazy impatient pressed for time to stuff bags, which I actually don't have anyway….I thought it might be good to just post them here and maybe send an email to the registered participants (assuming I can figure out how to do that).
1.) Early registration deadine is THIS FRIDAY. You must register by then to be guaranteed a shirt on race day. After Friday, the prices goes up to $20 and shirts are no longer guaranteed (it's likely you'll still get one, but…we don't guarantee it).
2.) If you've mailed in a paper registration, you're not in the system yet. I have to manually type all those in myself and…well, I'll be honest…I haven't even opened the envelopes yet. (I'll get it done before race day).
3.) When you register online…it will tell you the race is $12…on the next screen you order a shirt, which adds on the $5 which brings the total price of the race (pre-deadline) to $17 (We have to do it that way if we want to give you the option to opt out of a shirt altogether).
4.) There is no additional fee to register online (the race absorbs the cost). Please register online. Please.
* Pre-race packet pickup will be held at Best Fitness on 12th street from 4-7 p.m. on Friday, October 3. These are the only hours you'll be able to pick up your packet — Best Fitness is just letting us use their space — they will NOT have the materials before or after 4-7 p.m. on Friday. Packets will not be available at the Erie Times-News (as they were in past years) either.
* You CAN pick up for friends. If you plan to pick up for a LOT of friends (more than 4) — please, please, please, send me an email (hertimes5K at aol.com) in advance and I'll do my best to have the separated & ready for you to pick up in one lump on Friday — be sure to tell me which name to have them under.
* If you can't make it to packet pickup, you can pick up on race day morning at the Rotary Pavilion starting at 6:30 a.m.
OK….so…here we go….things you need to know about the HER TIMES 5K — Oct. 4, 2014 at Presque Isle State Park's Rotary Pavilion (located between beaches 6 & 8 on the lake side):
• The race goes on rain, shine, snow, sleet or hail. No weather will stop the race with the possible exception of lightening, in which case, we'll have a rain delay.
• There will be NO water stops on the course. Please carry water with you if you think you might need it. There WILL be water at the finish line and in the Rotary Pavilion after the race.
• If you picked up your shirt and race number on Friday night, you need not check in anywhere on race day morning. Just report to the start line in front of the Rotary Pavilion before the start horn at 8 a.m.
• You must have your bib number and it must be pinned to the front of you (on top of your clothes/jacket).
• You must have a bib number to get results and to be eligible for awards. There is a computer chip in your bib. You need your bib.
• We start at 8 a.m. sharp.
• There are restrooms at the Rotary, but not many, so expect LONG lines. Do what I do and stop at the Ranger Station or McDonald's on your way down. I will try to get some porta potties again
this year.
• Park at Beach 6 and walk .3 miles to the start (Rotary is between beaches 6 & 8).
• Beach 8 is also available for parking and is also .3 miles from the start.
• Don't park on the road or side of the road, or the rangers will ticket you.
• There will be absolutely NO PARKING at the Rotary Pavilion. The race takes up the entire width of the road, so no cars are permitted.
• Day-of-Race registrants may not get a shirt on race day. We will give you a discounted price or you can choose from the shirts that are leftover. We won't order for size unless we need dozens.
• Babysitting will be held in the first cabin to the right of the Rotary (if you are facing the pavilion from the road) – it's just a few hundred yards from the pavilion and will allow us to keep
the kids safe and contained (and out of the race "traffic" in the pavilion). A troop of Girl Scouts and their leader will be babysitting. You must sign in and you must pick up your child by 9:15 a.m.
• DJ Kelly will be playing all your favorite women's power songs to get you raring to race.
• Kids races are informal and start about 9:15 to 9:30 a.m. with the Toddler trot, then the ¼ mile, then the ½ mile, then the 1-mile race. Kids can do whatever distance they want. They will not be timed.
• The race course start/finish has changed is a loop (of the main road) with a dog-leg start/finish. Stay on the inside lane at all times.
• Road marshals will help guide you. If you have the energy/breath, please thank them. They are all volunteers.
• There are no separate divisions (or awards) for the run/walk. You can run, walk or do a combination of both. Walkers will be asked to line up in back at the start.
• If you are running, you should be COLD at the start. If you are comfortable, you are overdressed.
• If you are walking, you should dress for the weather because you won't get as heated as the runners.
• Bring a warm, dry shirt or sweatshirt to change into if you're staying for the kids' races/awards. You'll get very chilled after running when your body cools and sweat dries.
• When you finish, run into the "chute" next to the clock. Volunteers will tear the bottom portion of your bib number off.
• Its' IMPERATIVE that you not go back through the finish line chute (or go in & come back out) once you finish so that results are accurate. If you go back to finish with a friend, please
don't go through the chute again — it really causes problems.
• There will be water at the finish line.
• There will be fruit, coffee and refreshments in the Rotary Pavilion after the race.
• Run results will be posted at the Rotary a ½ hour or so after the race. They'll also be posted online at www.bigwhitetrailer.com and www.goerie.com/blogs/runnersnotes and www.erie-runnersclub.org.
• There are age group & overall awards. In past years, we've begun just handing them out at a booth/table after the race when results are finished, rather than wait for a formal ceremony since few want to wait around for the ceremony. We'll likely do that this year, too.
• There will not be an ambulance on site.
• The people helping at the race are all volunteers — please be patient & courteous.
• Race feedback is welcome at hertimes5K at aol.com.
Also…here's a course map:
~ Heather Cass, Her Times 5K Race Director
By heather.cass | September 8, 2014 9:36 am | 0 Comments
Heads up: There are just 27 days until the Her Times women's 5K.
We're all busy women and things sneak up on us even when we know they are coming, like the first day of school and Thanksgiving. So here's a heads-up: There are just 27 days until the Her Times women's 5K at 8 a.m. on Saturday, Oct. 4 at the Rotary Pavilion at Presque Isle State Park.
If you haven't registered yet, do it now at https://runsignup.com/Race/PA/Erie/HerTimes. It's just $17 ($12 for the race, $5 for a shirt) until Sept. 19.
If you haven't started training, it's not too late! No, 27 days is not enough time to go from the couch to running a 5K, but it's plenty of time to go from the couch to walking a 5K (3.1 miles). Start walking 20 minutes every day for a week, add 10 minutes to your daily walks every week and by race day, you should be up to 3 miles.
Yes, you can walk. Lots of women do. You can also run, jog or do a combination of jogging and walking. Whatever gets you to the finish line will work.
Why should you? We asked some of the past Her Times 5K participants:
"This is one of the only opportunities for women to come out and support each other through fitness. It's a no-pressure event, and it's tons of fun. Last year was my first 5K ever, and it was awesome." — Carol Dabrowski, 26, Lawrence Park
"My friend talked me into trying the Her Times 5K three years ago (I was never a runner). Since then, I've run two half marathons! This year, I convinced my sister to come from Ohio to do the Her Times 5K with me." — Shannon Slimich-Primavere, 38, Union City
"My twin sister (Lisa Bannister of Erie) and I have been doing the Her Times 5K for four years. It's really great to see so many ladies together, cheering for each other." — Lori Bannister-Kavala, 35, Ashtabula, Ohio
"I participate in the Her Times 5K every year and encourage all my friends to do the same. The super positive atmosphere of this 5K is like no other. At the Her Times 5K, every finisher is treated like the winner she is." — Rhonda Berlin, 41, Millcreek.
"Her Times was my first 5K in 2012. Now, I've completed in dozens of 5Ks and mud runs. Her Times is great for women of all ages and abilities." — Beth Ann Wallace, 33, Conneautville
"I did the Her Times race for the first time last year with my daughter and stepdaughters. It was a very empowering and emotional experience. It was great to see so many women supported by their families and loved ones. I told my daughters that it wasn't all that long ago that women weren't even allowed to run in a road race and now, we have one that is just for us! I'm honored to be a part of it." — Sherry Beckwith Chamberlain, 38, Findley Lake, N.Y.
"My mom and I ran the Her Times 5K last year for something to do together. It was the first 5K for both of us. I've done three more races since and I'm training for a 10K. I encourage all women to try this race because it's such a supportive and positive environment. The Saturday morning training sessions at the beach are helpful to those who have never run before (see sidebar). I'm hooked on running now!" — Amy Bacon, 40, Girard
"When I did my first Her Times 5K in 2012, I signed up and trained alone.I was new to running and didn't really have any running friends yet. It didn't matter though, it was like I had 500 friends when I got to the race. The women were all very friendly and the fact that it was just women made it less intimidating for me. I highly recommend the race to any woman of any age or fitness level." — Jen Kelly, 40, Harborcreek
You can be like them. You can be one of us. Just sign up!
Her Times 5K -VITAL INFO
Saturday, Oct.4
Rotary Pavilion (between beaches 6 & 8)
Presque Isle State Park
Women's race before Sept. 20 – $17
Women's race after Sept. 20 – $20
Free baby-sitting, for those who sign up, will be provided for runners registered by Sept. 19. Number and ages of children should be submitted with your entry form.
Kids race before Sept. 19 – free
Kids race after Sept. 19 – $5
Register online for free at: https://runsignup.com/Race/PA/Erie/HerTimes or download an application at www.erie-runnersclub.org (click on "regional events calendar")
Race proceeds benefit the Girl Scouts Western Pa.
By heather.cass | July 29, 2014 2:10 am | 0 Comments
I just learned that Best Fitness in Erie is going to offer a free women's Couch to 5K training program again this year. I hadn't heard anything & thought maybe they had decided not to do it this year, but…I just learned yesterday that it's on! And the same woman — the lovely, sweet Emily Smith — will be coaching again this year.
I know that several dozen women participated in the program last year and had a great experience. You run or run/walk at your own pace from Beach 1 with the encouragement of coach Emily and the other participants. It's a very supportive environment and a great place to take your first steps to lifelong fitness.
The program runs on Saturday mornings at Beach No. 1 at Presque Isle at 8 a.m. starting Aug. 9th. You must register in advance. Here are all the details:
By heather.cass | July 28, 2014 1:02 am | 0 Comments
As you may or may not know, I'm the founder and race director for the Her Times women's 5K in Erie. This will be our 9th year and I know dozens of women (hundreds?) who got their start by training for this race and accomplishing something they thought they never could!
I shared the following info on the Her Times 5K fan page on Facebook (go ahead, like it….then "follow" it so you see all the posts…liking it is not enough anymore since the overlords at Facebook control the Internet…but, I digress…) but I figured I should share it here, too, in case any of you want to train on the course in advance.
The Course
Here's the course for the Her Times 5K — same as last year:
This year's shirts will be charcoal gray with a teal & white logo. Very sharp looking. (Note the shirts will be the same as we did last year, which were a last minute departure from previous years. They are just a wee bit more snug, so if you like a looser shirt, order a size up).
Also…new this year…babysitting will be moved to one of the cabins right next to the Waterworks area. It's only about 500 yards from the Rotary pavilion. Moving babysitting accomplishes two things: It provides a more secure location for the children and the babysitters who are charged with watching them, and it allows us to use the Rotary Pavilion fully before & after the race — providing more room to gather, talk, chat, share, socialize…cause we women tend to like to do that.
By heather.cass | January 10, 2014 1:28 am | 0 Comments
Random notes from/about the Erie Runners Club:
Are you interested in a no-frills spring half marathon? Jim Lang from Big White Trailer timing is trying to gauge interest in an event.
On Sunday, March 23, 2014, I'm looking for interest in a revival of the TNRL Spring Half. Weekend after St. Pat's on the multi-purpose trail at PI. Start & end at the cabins. I'll need 25 people who WILL do it (not probably) and I'll go through the effort of putting it on. $15 to register online, $20 to mail it in. Very low budget. Probably chipped & split.
On the trails. 3 road crossings that will probably NOT be manned – you'll be responsible for crossings. (I'll try to get marshals to cover them, but no promises.) Respond here or DM me (email@example.com). Twitter @BigWhiteTrailer.
ERC membership renewals are due by February 28. The fastest, easiest and cheapest way to do so is online by you can also fill out a printable application and mail it in, too. Remember to indicate whether you want paper or a emailed newsletter. (I think you can still choose both.)
The Quad Ski Race has been postponed to Sunday, January 19th. yes…on the very week of the polar vortex. Forecast for Saturday is rain and 45…not good for cross country skiing (or golf courses who don't want 300 cross country skiers tearing up their greens!).
The ERC's Saint Patrick's Day Distance Festival is now online and ready to go. To encourage online registration, the price is discounted $2 from teh print application fee. Online registration also has later deadlines than the paper app. The paper app, when available, will be here.
You need to know your bib numbers from the Turkey Trot & the New Year's Day race to sign up for the Winter Series when you register for St. Pat's. you can find the numbers in the results listings (Turkey Trot here, New Year's Day here). The premium this year is a beach towel.
The Erie Runners Club/Her Times women's 5K date is now solid. Date is Saturday, Oct. 4 at the Rotary Pavilion. This year, we've also reserved the closest cabin for babysitting. This way, the caregivers can keep the kids more securely and the women can actually use the pavilion before & after the race. Yay!
By heather.cass | October 8, 2013 1:58 am | 0 Comments
In 2005, shortly after developing and launching Her Times magazine at the Erie Times-News, I said to my boss:
"You know what we should do some day? A woman's 5K. Just for women. Encourage them to get fit and run or walk it. We could run a story and a training schedule in the magazine. They used to do a woman's race here and it was awesome. I really miss that race. It's really empowering."
Running had changed my life. I knew I could help others change theirs, too.
I don't remember my boss saying much about it. I didn't expect her to. I was just sort of tossing it out there as a "someday" idea. But she must've mentioned it to her boss.
Later that week, the executive editor of the newsroom said, "I hear you're putting on a women's 5K."
"Uh…uh…um…well, do you think I should?," I stammered. "I mean, do you want me to? Uh, um…well, I mean, I guess I can. Let me make some calls."
Nearly 400 women signed up for the inaugural Her Times 5K in October of 2006 and all but a handful of them finished the race despite freezing rain, sleet, and snow. Yes, snow…in October.
Eight years later, at the 8th annual Her Times women's 5K on Saturday, we have perfect weather –sunny and warm with no chance of rain. I'm in the kitchen of the Rotary Pavilion, checking on the post-race refreshments when, out of the corner of my eye, I see a woman streak by the windows outside.
Oh, crap. I think I just missed the winner. Dang it.
I finish up inside and jog out to the finish line, camera slung over my shoulder. Hopefully Greg, the Erie Times-News photographer, got the winner's photo. By the time I get there, the fastest women are starting to stream in.
"Go Ange! Nice run!" I yell. 6th overall.
"Pam! Nice race, girl!" 8th overall.
And so it goes. I know many of the women by name. Maybe even most. Definitely the majority. They are my friends, my running partners, my family members, my coworkers, my former high school classmates, my loyal blog readers…and my daughters. They were just 2 and 4 when this race started. This year, at 10 and 12, they are running the 5K by themselves.
I see my friend Dave near the finish line and I ask, "Hey, who won?"
"There were two winners," he said. "They came in holding hands."
"What?" I ask. "Mother & daughter? Was it Pam McCormick and one of her daughters?"
"No," he says. "I don't think they knew each other, but I don't know. I didn't recognize them."
Huh, that's weird. Competitive women at that level don't do that.
When I get the results from my timing guy a half hour or so later, I recognize the winner. Jill Brugger, 34, of Erie, has won before. I look to see who is in 2nd place — Aimee DeYoung, 40, of Saegertown. David must've been mistaken. If she's from Saegertown, it's unlikely she and Jill knew each other. But, then, maybe they were friends…or family members.
They have the same finish time: 21:01 (a 6:47 per mile pace).
On Sunday morning, Dan and I are up early again. We're off to another 5K, this time to run it, not direct it. I get the newspaper out of the box and pull out the sports section to look for the Her Times 5K coverage.
There's a photo of Jill and Aimee (of course Greg got it) crossing the finish line. According to the story below the photo, the two women had never met until they were trading positions back and forth for the first two miles of the race. They started talking and, at some point, they decided to share the victory and cross the finish line hand-in-hand. Two winners.
My tears wet the newspaper.
It's all so perfect. I can't believe it happened. Compassionate competitors. Gracious winners. At my race. It's everything I stand for. It is every reason I do the race. Every reason I started the race. Women supporting each other. Cheering each other. Women growing stronger and more powerful by sticking together.
Sometimes nice
guys girls do finish first.
About Just Write
"What ends up revealing itself when free writing is that everything has meaning. That is a magnificent gift of writing. If we write from a free heart-gut place, our souls start speaking."
By heather.cass | October 7, 2013 1:29 am | 0 Comments
Much more to come on this story, my friends.
By heather.cass | October 6, 2013 6:25 pm | 0 Comments
Me (in the green shirt in forefront) with an airhorn in hand…ready to start the race!
Oh, where to start?
There's so much to say/cover/reflect on…. and, well, friends, it's late Sunday night and it's not looking good for me to put together a profound blog post, so let's just go with a straight results & photos post for now:
For the first time ever, the Her Times 5K had not one, but two winners. Jill Brugger, 34, of Erie, and Aimee DeYoung, 40, of Saegertown, crossed the finish line hand-in-hand, in 21 minutes, 2 seconds to win the 8th annual Her Times 5K. According to the Erie Times-News, "the two had never met before, but were batttling back and forth throughout the race. They decided to help each other finish strong and end the race in a tie." Read the story here.
I'm not sure I can put into words how much I love that. What a wonderful and visible demonstration of the spirit of this race, which has always been about women coming together to support each other and grow stronger together!
Kudos to Jill and Aimee for being not only awesome athletes (that's a 6:47 mile pace!), but really awesome women, too.
Complete 5K race results can be found here.
Note: We had some issues with the timing system and several runners times were not recorded. As we hear about them (please email jimlang at bigwhitetrailer.com), results are being updated. This, of course, can mean some shuffling in the age group winners, as some runners that were not recorded may now be added and bump previous award winners down. I'll do my best to make it right for everyone. I can make new awards (and, no, I won't be asking for any back).
Got an award coming? Still want a shirt?
I'll be at the Plymouth Tavern (State Street, Erie) on Monday night at 7 p.m (till about 8 or 8:30) to help with the Erie Runners Club's newsletter stuffing. I will bring race awards & leftover shirts to sell ($5 each, mostly smalls & mediums left). First come, first serve on the shirts.
If you have an award coming and you plan to pick it up (anyone can pick up for you), please shoot me a quick email at hertimes5k at aol.com so I can be sure I still have an award to give you (see the "note" above). If I don't, I will happily make one (but it's likely I will then need to deliver/mail to you, so email first so your trip downtown isn't wasted).
See 91 photos from the GoErie Street View crew here.
Here are the photos I took….steal whatever you like, ladies. My photos are your photos. (I soooo wish this version of blog software would let me do a slideshow, but it won't…so I have to put them in here like this…which is highly annoying, I know.)


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Digital Room utilizes brand new digital presses that are most similar to the company's offset printers. Its digital printers are being calibrated on a daily basis that it can guarantee you of 95% accuracy when it comes to colors.
Digital printing made the whole process of printing a lot simpler and easier. This is also why it can create the materials at a faster turnaround rate than the traditional offset method. This method no longer utilizes printing plates. Upon receiving the file from the client, it is processed by the company's creative geniuses at the pre-press on a computer. The client will get a free PDF proof of their file which they can approve immediately or demand necessary changes. After this PDF file is approved by the client and all the necessary balances are settled, the file will go directly into its printing stage using the digital method. This will produce same high quality documents in full colors.
Digital Room offers next day turnaround and free ground shipping to its large format products that will be done digitally. This includes posters, artist canvas, vinyl banners, adhesive back and window cling. But it is not limited to such type. You can also avail digital printing services for other materials like brochures, postcards and flyers.
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text: Is Drew Brees Rooting for Hated Falcons to Get to New Orleans? From CBSSports.com Jan 16, 2013 Share Tweet Next ARTICLE » Use your ← → (arrow) keys to browse more stories Chris Graythen/Getty Images 138 Reads 0 Comments The Falcons are the Saints' most bitter rivals. Any New Orleans resident will tell you that... Continue Reading on CBSSports.com »


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Dominica Travel Health Advice
Hepatitis A and hepatitis B are recommended for visitors to Dominica, and yellow fever vaccination is compulsory for entry for those coming from an infected area. For those travellers who will be eating and drinking outside of hotels and restaurants a typhoid vaccination may also be a good precaution. Dengue fever is on the increase and visitors should take precautions against mosquito bites. There is a high prevalence of HIV/AIDS. Medical facilities on the island are limited, so health insurance with evacuation cover is recommended. It is advisable to bring any personal medications you may need with you; make sure you have all the necessary documents from your doctor to get the medication through customs. Food and drinks are safe to consume in hotels and restaurants, but it is preferable to drink bottled water.
View information on diseases:
Dengue Fever, Hepatitis A, Hepatitis B, HIV/AIDS and Sexually Transmitted Diseases, Rabies, Typhoid fever, Yellow fever
Become our Dominica Travel Expert
We are looking for contributors for our Dominica travel guide. If you are a local, a regular traveller to Dominica or a travel professional with time to contribute and answer occasional forum questions, please contact us.


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I'll be honest with you all--I am not a painting technician.
I read a lot about art and, as you know, love to look at paintings and drawings
all day long, but I am still a babe in the woods when it comes to many methods
and approaches to painting.
For example, I've heard a lot about the sight-size painting
method, but it's been challenging to find someone who can answer my questions
about it and really prep me on both the rudiments and the big-picture aspects
of it. But I was determined to dig up the story.
I mean, seeing the subject in a natural way that allows you
to compare your work directly to nature sounds pretty good to me. I knew that
with the sight-size method you position your surface side by side to what you
are drawing or painting, so that when you step back they are the same size and
you can view them together. But when I would ask people for details, they'd
scurry away with lame excuses, or I'd often I'd read a good article and have
questions that I couldn't get answered.
Is it really that complicated? Fortunately, I found that it
is not--thanks to Judith Kudlow, an expert instructor and practicing artist who has
just completed her new DVD, Classical
Painting: The Realist Sight-Size Method. Here's a free video clip from the DVD that answered my questions: where this approach came from and why, how to improve my
hand-eye accuracy, and how to conquer proportions, which is one of my biggest and continuous
challenges (never let me paint you--your head will always be way too small or
way too big).
Like I said, I know I have a lot to learn, but what keeps me
from getting overwhelmed and crying in the corner is that I'm always game for
trying. I now feel ready to try sight-size, which seems like the gateway for
rendering accurately, and Kudlow's painting instruction is what gave me the confidence to do that. Classical
Painting: The Realist Sight-Size Method definitely gave me the answers I
wanted and a start on the technical savvy that I need. I hope it is the same
for you. Enjoy!
The sight-size method revealed!
It's not life-size, it's the size you see when you use the foolproof system: the sight-size method.
Transform your paintings with well executed drawings—top atelier instructor Judith Kudlow shows you how from start to finish in her brand-new workshop from American Artist!
In no way do I mean the following comments to detract from what may be a marvelous book. But as a professional artist and long-time teacher and mentor of students, I have found the sight-size method to be a dubious help to many people. I have had in my figure painting and drawing classes several former students from various ateliers in the Midwest and East, and they have all used this method in my classes. Because they made such glowing claims for it, several other students were motivated to try it. Fine, for their artistic future is their own. They are not my possessions, merely people in my classes seeking to draw or paint better, and I am happy for them to use anything (except opaque projectors!) that works for them. But I have witnessed a lot of sight-size activity, and here are my primary concerns.
First, the sheer limitations of the sight-size method. I do not want to be limited either by the size or perspective of or in what I draw. If I learn to draw accurately WITHOUT sight-size, I can draw a figure (or anything else) any size I want successfully: life-sized or tiny images for the artistic trading cards (ACEOs) so popular today...or anything in between. Also, I can stand close to the model or far away to achieve the proper perspective (Try looking at the feet of a standing model when you are two feet away and see how much they change when you back up ten yards.) for my purpose.
If I am using sight-size, I am severely restricted in where I can stand and how large I can work. Of course, I can scale up a smaller drawing made using sight-size, but why learn such a limited method in the first place as my PRIMARY drawing method? Of course if you want to learn an ADDITIONAL method for specific circumstances, that is fine. But why learn one that is so inherently limiting as your principal method for drawing. Why not just learn more basic things (comparative measurements, anatomy, etc.) and draw so much that you learn to draw well as second nature? Or rather first nature?
Second, an intangible: the sheer rush of picking up a pencil or other tool and drawing well...naturally, almost as a bird flies...what we sometimes call effortlessly. The whole sight-size method is such a mechanical process that for many people, it robs the joy of drawing by its mechanistic procedures. I am not against some kind of measuring while drawing; I still do that after decades of drawing...when I need to. But learning the sight-size method becomes a true inhibiting crutch for many people, and it robs them of much of the fun in what ought to be a joyful activity. Remember that this method is advocated primarily by the same people who insist their students spend months or years with plaster casts in black and white or other two-toned media before moving to living beings in color. That is obviously fine for some students, for these ateliers have produced some brilliant artists. But like most learning methods, it is certainly not the best approach for everyone. A quick perusal of modern learning methods in ANY subject will disprove the claim that there is one best method for EVERYONE to learn something. It is the job of the true teacher to help find a method for each student, not to try to force the student into a particular method the teacher prefers.
Any artist who has learned to draw using techniques (even measuring ones) other than sight-size can draw tiny or huge with enough practice from virtually anyplace he or she can see the subject being drawn. That is true freedom. Sight-size may eventually lead to a general ability to draw with more fluency, but it is often a long, frustrating, and severely restrictive path. I do not recommend it as a method for most artists.
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|AmerenUE Launches Renewable Energy Program
|by NAW Staff on Monday October 15 2007
|St. Louis-based AmerenUE officially launched Pure Power, the company's voluntary renewable energy program, with a special celebration featuring Francis Slay, mayor of St. Louis, Thomas [read more]
|Climate Change Council And Governor Release Report
|by NAW Staff on Monday October 15 2007
|Gov. Jon Huntsman, R-Utah, and the Blue Ribbon Advisory Council on Climate Change (BRAC) released the Council's Report on recommended measures to reduce greenhouse gas [read more]
|Algonquin Power Donates To Wind Power Town
|by NAW Staff on Friday October 12 2007
|Algonquin Power Income Fund, based in Oakville, Ontario, has made its annual donation of C$10,000 to the community of St. Leon through the Table Ronde [read more]
|TPI Composites Raises $22 Million In Growth Equity Financing
|by NAW Staff on Friday October 12 2007
|Warren, R.I.-based TPI Composites Inc., a manufacturer of large-scale composite structures for the wind industry and other markets, has closed $22 million in Series A [read more]
|Imperial Irrigation District To Aid RE Transmission
|by NAW Staff on Friday October 12 2007
|The board of directors of Imperial Irrigation District (IID) Energy, an Imperial, Calif.-headquartered utility, has unanimously adopted a resolution titled "Incentives to Interconnect and [read more]
|Keewatin, Sky Harvest Increase Size Of Proposed Wind Farm
|by NAW Staff on Friday October 12 2007
|Sky Harvest Windpower Corp., based in Vancouver, British Columbia, has installed additional meteorological study equipment on Crown land adjacent to a project proposed by Vancouver-based [read more]
|Second Wind Opens Factory For New Wind Profiler
|by NAW Staff on Friday October 12 2007
|Somerville, Mass.-headquartered Second Wind, a manufacturer of wind forecasting and assessment tools, has officially opened a new manufacturing space on Dane Street in Somerville. The [read more]
|Sundance Square Buys Renewable Energy
|by NAW Staff on Friday October 12 2007
|Sundance Square, a mixed-use realty development in Fort Worth, Texas, plans to offset 10% of its yearly energy needs for the next five years by [read more]
|General Compression Appoints Two Executives
|by NAW Staff on Thursday October 11 2007
|Newton, Mass.-headquartered General Compression, developer of the Dispatchable Wind compressor system, has named Carlos Pineda senior development officer and Michael Witzing chief technology officer of [read more]
|Cleanfield Alternative Energy Completes Private Placement
|by NAW Staff on Thursday October 11 2007
|Lancaster, Ontario-headquartered Cleanfield Alternative Energy has completed the second closing of its private placement of a minimum of 400,000 common shares and a maximum of [read more]
|SimCity Game Now Includes RE Options
|by NAW Staff on Thursday October 11 2007
|Electronic Arts (EA), headquartered in Redwood City, Calif., and BP Alternative Energy have collaborated to include climate change education within SimCity Societies, the new version [read more]
|3Degrees Relaunches As Spin-Off Company
|by NAW Staff on Thursday October 11 2007
|3Degrees, which formerly operated as a division of 3 Phases Energy Services LLC, has been officially rebranded and relaunched as a spin-off. The company provides [read more]
|Shear Wind Expands Into Saskatchewan
|by NAW Staff on Thursday October 11 2007
|Shear Wind, a Halifax, Nova Scotia-based renewable energy developer, has begun the initial stages of feasibility and development of leased lands in the province of [read more]
|Wind Turbine Tower Factory Coming To Iowa
|by NAW Staff on Thursday October 11 2007
|Hendricks Industries, owned by the Hendricks Holding Group, plans to open a 347,000 square-foot wind turbine tower manufacturing plant in Keokuk, Iowa - creating 350 [read more]
|CanWEA Honors Gilles Lefrancois
|by NAW Staff on Wednesday October 10 2007
|Gilles Lefrancois, president and CEO of Innergex Management Inc. and chairman of the board for Cartier Wind Energy Inc., a joint venture between Innergex and [read more]


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Ghanaian President Mills sadly passes away
Ghanaian president, John Evans Atta Mills, has sadly died this week aged 68. He had been suffering from throat cancer and was taken to hospital on Tuesday at midday, but later died of cardiac arrest.
Across the political divide and the country as a whole, people expressed their grief and paid their respects. Jake Obetsebi Lamptey, the Chair of the opposition New Patriotic Party said:
This is our president who has died in office, we join all Ghanaians in mourning, we send our deepest condolences to his wife and family.
Following closely fought rounds of elections between the New Patriotic Party (NPP) and the former opposition National Democratic Congress (NDC), Mills was inaugurated on 7 January 2009. During his term Mills presided over one of the fastest growing economies in the world and initiated Ghana's first ever oil production, but did face some criticism that Ghana's economic boom has yet to include average citizens who face high rates of unemployment and poverty.
Colourful Radio Presenter Henry Bonsu reflecting on Mills' passing believes that after eight years of stability under NPP's John Kufour, and having to contend with the shadow left by the NDC's long-serving leader Jerry Rawlings, Mills had to establish his own vision and had plans to continue his work in his second term.
Bonsu believes that his detractors criticised him for squandering Ghana's golden goose oil production and his proponents noted his promotion of stability and the unification of the nation. He further argues that we should not get carried away with this issue; Mills was an erudite and educated man, but Ghana is still a country with much poverty and suffering; perhaps his vision did not quite embody the hopes the economic boom created for the people.
Over the coming days and weeks, Ghana will mourn the loss of their President. No president has ever died in office since independence, and the former vice president, John Dramani Mahama, has been sworn in to Ghana's Parliament House as the interim leader, until the December presidential election.
Bonsu said,
I am looking ahead with great anticipation of a robust political battle between the NPP and NDC at the next election with the spirit of energy and decency with the overriding concerns and will of the Ghanaian people expressed.
After reflecting on the condolences and the legacy of Mills, the new leader will need to move decisively to establish a vision not just for the people in Ghana, but for the Diaspora too.
Berny Torre


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Mary Neuburger, Chair BUR 452, 2505 University Avenue, Stop F3600, Austin, TX 78712 • 512-471-3607
Workshop: Borders & Bureaucracy: Immigration in Europe and the EU
Fri, October 19, 2012 • 9:00 AM - 4:00 PM • UT Campus
Borders & Bureaucracy: Immigration in Europe and the EU
A Free Workshop for K-12 Teachers: October 19
K-12 teachers are invited to join us for this free, full-day workshop featuring immigration issues in Europe. We'll explore the history of immigration and discuss current issues facing Europe including the "hot" topic of Muslim immigration in Western Europe and the Balkans.
October 19, 2012
9:00 a.m. - 4:00 p.m.
UT Austin campus
This workshop is FREE and includes lunch and parking at no cost. The workshop is funded in part by the Department of Education. Registration is required.
CPE credits are available.
Click here to register. Hurry - seats fill up fast!
For questions, please contact Sally Dickson at firstname.lastname@example.com or 512-232-4311.


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WWE has posted the latest episodes of "Backstage Fallout" and "Superstars Toyz" on their official YouTube channel. In the latest episode of "Backstage Fallout," AJ Lee discusses kissing John Cena. Jerry Lawler shows off his wrestling memorabilia in the latest episode of "Superstar Toyz."
Raw "Backstage Fallout"
[youtube id="ZiDAOPhOicw" width="620" height="360"]
WWE "Superstars Toyz"
[youtube id="vBZsv1rOi_Y" width="620" height="360"]


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The Bike Blog
Creating a more bicycle-friendly community, one revolution at a time.
Posts filtered on Tag
Dieter Drake and the Tour of the Battenkill
So it looks like you survived! Maybe you're holding onto sanity while spinning away in front of the tv, or logging some sloppy miles and at the same time discovering exactly how "waterproof" you really aren't. Or maybe you're "recovering" on the couch reading bike magazines cover to cover, with a plan involving something along the lines […] [Read More]


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Hello! Does anyone out there have any Fredrix pastel canvas which they are not using and would be willing to sell me?? I have worked on this surface for over a decade and Fredrix has discontinued making it. I have several pastel portrait commissions that have been contracted to be painted on this particular canvas and I am all out and cannot find any anywhere UGH!! If you have purchased some and did not like the surface and just have the roll sitting around please contact me. I would be most appreciative!
Many thanks!
Andrew Kenyon
Below is a link to my web site showing the various commissions I have completed over the years on this wonderful canvas.
© 2015 F+W All rights reserved.Use of this site signifies your agreement to the Terms and Privacy Policy, updated March 2007


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With all the negative criticism floating around the internet for Microsoft's Windows 8 operating system and the company's Surface tablet, Microsoft's very own (former-CEO) Bill Gates has shown his support for the two new products from Microsoft.
"Windows 8 has done well," Bill Gates stated in an interview. "Surface computer is doing well." While this isn't much to go by, it's nice to see Microsoft's former CEO and part-timer show his support for the two products that are seeing some heavy criticism as of late. When asked if Bill gates might make a full time return to the company, he mentioned that he had no plans. While there isn't specifics on how well Windows 8 or the Surface has done in the market, one thing is for sure. Thanks to Windows 8, Microsoft has earned $5.88 billion in revenue during Q4 of 2012 in just the Windows Division. In fact, that's a 24% increase in revenue from the prior year period.


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We have created this site with you in mind
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Tuesday, September 25, 2012
'Forza Horizon' Season Pass Announced
On October 23rd (the release date of Forza Horizon), gamers across the globe will be able to purchase the Season Pass. This will grant you a 17 percent savings when compared to purchasing all six car packs separately. Along with that, there will be five vehicles exclusive to the Season Pass come launch day.
This whole 'Season Pass' thing sure is popular lately.
at 10:16 PM Labels: Anthony Accinelli, forza horizon, News, Xbox 360


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August 4, 2015
CAPE CANAVERAL, Fla. -- The bathroom lines just got a lot longer at the linked space shuttle and space station.
One of the two toilets on the international space station malfunctioned Sunday morning. The pump separator apparently flooded. Mission Control advised the astronauts to hang an "out of service" sign on the toilet, until it can be fixed. In the meantime, the six space station residents will have to get in line to use their one good toilet. And Endeavour's seven astronauts will be restricted to the shuttle bathroom.
There have never been so many people - 13 - together in space. The toilet repair work fell to Belgian Frank De Winne.
Much of Sunday - a day between spacewalks - was spent moving a cargo carrier from the shuttle to the station.
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30-day limited warranty
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Order it in the next 4 hr and 20 min and choose Next Day Air Morning at checkout. Details
Average Customer Review4.5 (2 reviews)
Create an online reviewand share your thoughts with other customers
Things I liked:The nice grip shape, 20-shot capacity & (so far) 40 shots @ 55-degrees with a Propane/Silicone Spray combo.
Things I would have changed:Fussy re-assembly Liked to have had a more typical rear sight/front sight arrangement than the tangent-type with tri-angular front. No written Manual came with my gun
What others should know:Propane smell in basement when shooting; needs adequate forced ventilation. There's a lot of talk about the lack of hop-up on the Hi-Power. Well, I can tell you, if you put an Allen key into the set-screw *towards the muzzle end* and loosen it, you'll be removing the barrel from the barrel block! the little rubber piece used for "hop-up" is inside that barrel block! Remove the barrel in this manner, and you can more easily clean it out with a rod and patches. (Ask me how I know . . .) As for the bottom hole towards the breech end (rear hole) no doings anything on my pistola; nothing there to turn/adjust. Final Thoughts : The Browning GP-35 Hi-Power 9mm Parabellum was the first handgun I ever shot. That was why I chose to buy it as my first Gas Blowback pistol.
Things I liked:I own the real version of this pistol, a WWII Inglis Hi Power made in Canada.Without the orange tip of the airsoft, it would take close examination to tell them apart. VERY realistic.
Things I would have changed:I'd like a detachable shoulder stock! Seriously though, this is a dead ringer for the real thing. WWII airsoft reenacters rejoice!
What others should know:I'd include a spare mag, they're hard to find.
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text:
Does the library have a policy about allowing people to buy Library books. If so, how can it be done?
Last Updated: Mar 20, 2013 | 23 Views
Topics: Books, Purchase requests
Was this helpful? 0 0
Speaking generally, the libraries don't sell their holdings. If you'd like a copy made of something that is held by a Harvard Library, you can make the request with one of these forms.


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The Department of Defense announced today the death of a soldier who was supporting Operation Iraqi Freedom.
Spc. Justin B. Carter, 21, of Mansfield, Mo., died Feb. 16 in Forward Operating Base McKenzie, Iraq, from non-combat related injuries. Carter was assigned to the 1st Battalion, 15th Infantry Regiment, 3d Brigade, 3rd Infantry Division (Mechanized), Fort Benning, Ga.
The incident is under investigation.
For further information related to this release, contact Army Public Affairs at (703) 692-2000.


text:
High School
Produced by BOCES New Visions: Journalism & Media Studies program
Posts filtered on Tag
Snuggies for Cats?
While at the Christmas Tree Shops doing some Christmas shopping, I noticed a rack of "Snuggies for Dogs" for only a dollar! I immediately thought of my cats Jet and Smokey. I contemplated for a few minutes on if I should buy them for my cats or not, but then I figured they were only […] [Read More]
16 + 2 Candles
Music has symbolized a lot of different time periods in my life. I've had a song for every situation my little teenage self could suffer through. And even if I hear some of those songs today, I feel transported back in time to that time period that the song represented. I feel the same emotions […] [Read More]


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Tory Burch Promo Code & Coupons
How to use a Tory Burch coupon
Tory Burch will sometimes list promotions on their homepage, like free products with the purchase of another, so it's worth checking out before making your final selections. Additionally, visit Coupons.com to find coupon codes good for perks like free shipping, 10% off site-wide and 40% of select items. The code offerings will vary between sites so research a few of them to be sure you're getting the best and most current codes for your purchase.
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text:
Well, DH is safely out east. Amazingly, despite a nearly hour delay on the Denver train departure, he arrived at his destination on time. I haven't gotten to talk to him yet, just a lot of texts going back and forth, but I think the living situation is much better than last summer, even if the location wasn't quite what he wanted. Being without co-workers and living alone I'm going to have to work that much harder to find the gratitude.
How are you greeting the week with gratitude this week? This week I'm grateful for:
I missed last week! It was a whirlwind with DH giving his prelim (he passed and I'm sure it was my baked goodies that sealed the deal - ahem) and a day trip thanks to Amanda to pop my Trader Joe's cherry. Why oh why did I not buy 6-8 jars of fig butter rather than 2? Now I have all these baked goods I want to use a full jar in, but I can't get myself to break the seal of one, let alone use an entire jar in one recipe. *sigh*
MAX, Fort Collins' new rapid transit bus line that spans the city north to south in about 20 minutes premiered on the 10th. Despite our aversion to crowds, DH and I went to check it out because we have been waiting so long for this (DH even did some ground work trying to get it to pass over 20 years ago, although in a different sort of configuration). We caught the 2nd northbound bus and were going to take it to Old Town, but they let too many people on. When we got to the next stop and the bus knelt down it couldn't get back up so we got out and walked the rest of the way. We did ride it this last weekend to go from the University to the first Larimer County Farmer's Market because I'm a bit gimpy right now. It worked great!
The Larimer County Farmer's Market opened on Saturday! Squee! This is by far my favorite and there were a surprising number of vendors for so early in the season. There were lots of starter plants, cheese, coffee beans, hot sauce, emu oil, meats, baked goods, hardy greens and more.
Ice packs and kinesiology tape! I have no idea what happened, but I must have stepped funny on my foot sometime in the first 15 minutes of getting up on Tuesday. Tuesday's workout seemed to work it out until late afternoon, but then it bothered me from then on. Then, on Saturday morning I put on some kinesiology tape to see if that might help. I was kind of skeptical, but I didn't want to loose my momentum on the gym going. The first step I took was nearly pain free! I haven't mapped out Saturday's walking yet, but I'm pretty sure it exceeded 4 miles and yesterday I mowed all but the west side of the yard. I'm still icing a few times a day and taking ginger, but things are looking much better than Wednesday-Friday! Hopefully I'll get to shop for new running shoes with my birthday money as my current ones have never been a good fit and are likely at the root of the current issue.
Then of course there are these goofballs! Who, of course thought I was a goofball sending them out into snow on Mother's Day of all things. They frequently crack me up with their antics.
What gratitude are you greeting your week with?]]>
Challenging yourself to improve your fitness level often comes with a side of muscle soreness. Whenever your body takes on new types of movement, higher intensities or more weight in strength training it is not uncommon to experience delayed onset muscle soreness, or DOMS.
Having suffered with chronic pain for over a decade before embarking on my fitness journey I have found several ways to dampen and deal with the effects of DOMS.
Read how I deal with muscle soreness at the Get Movin' Challenege blog.
I also have a Pinterest board dedicated to muscle soreness treatments if you'd like to follow along as I discover stretches, warm-ups and nutrition to soothe soreness.
Also, I have a page on Facebook, Sustainably Active and Natural, where I share motivation and we can converse about various topics of active living. Please join me there!]]>
How are you doing on the moving front? Have you moved for 30 minutes everyday? Are you getting bored?
I'm sticking to more or less the same routine for the moment - strength (focused on back/arms/shoulders) three days a week and water aerobics two opposite days, then any walking (and eventually biking I'm hoping, but the bike isn't easily removed from the garage right now) to get to/from the office and gym and anywhere else I wish to go. It's working though.
My stats for the past 6 days (because I haven't gone to the gym for today's strength work yet) is as follows:
Distance - 20.2 miles
Duration - 12 hours and 7 minutes
Calories Burned - 5,692 (averaging 948 calories a day)
While at times I still miss readily being able to just hop in the car and go run an errand or being able to bop around and not plan out all my activities so I leave and return home just once a day, one thing I am loving about my mostly foot-powered and bus-aided transportation is the ability to slow down and notice things. Yesterday as I was headed to the bus stop in the rain I stumbled upon this pair of mallard ducks on a lawn in the middle of our sub-division. I've been seeing a lot of mallards in the city's water ways this spring, but the nearest one is probably close to 1/2 mile away from this lawn. But there they were, waddling around this suburban lawn together. If I were in a car I likely wouldn't have even seen them and I certainly wouldn't have been able to pause and appreciate their presence.
Have you found any benefits or surprises to being more active?]]>
I'm sure now that we are nearly through the first week of the Get Movin' Challenge there are some struggling with getting in their 30 minutes consistently. Perhaps hectic schedules or boredom are partially to blame. Don't forget though that there are probably a lot of things on your to-do list that can count towards your daily physical activity.
Don't forget the beauty of multi-tasking either! While it may take longer to walk or bike to work than driving, it may not take longer than driving and having to hit the gym. Chances are it'll be quicker to find a place to park your bike and you can reduce your exposure to road rage. Not to mention the gas/pollution you'll save!
If you log your workout on the computer, MapMyFitness now lets you add multiple activities into one "workout." So, I wait until the end of the day and map out all the places I've walked and add in any gym workouts I've done etc. so I get one single workout counting toward the challenge, even though aside from gym workouts I'm just being active in 10-20 minutes spurts most of the time. I'm not sure if the iPhone app allows that or not. I haven't looked yet. The one downside to this is I can't have MMF track my movements or my heartrate, but that saves my phone's battery life too so I'll take it.
Do you have tips for being more active in your everyday life?]]>


text:
May 17, 2013
ResultsTALLAHASSEE, Fla. - The NC State men's golf team is in 10th place after Friday's second round of the NCAA Tallahassee Regional at Golden Eagle Country Club.The Wolfpack shot a team score of 5-over 293 on Friday and owns a 36-hole score of 6-over 582 at the par-72, 6,965-yard course.Junior Logan Harrell continues to lead the Pack with a score of 2-under 142. He shot a 1-over 73 today and is tied for 26th. His second round was highlighted by an eagle at the par-5 15th hole.Sophomore William Herring posted NC State's low round of the day with an even-par 72. He is tied for 37th at 1-over 145.Junior Albin Choi shot a 1-over 73 on Friday and is tied for 47th at 3-over 147 for the tournament.Freshman Carter Page had a 75 today and is tied for 55th at 5-over 149.Senior Mitch Sutton is tied for 63rd at 7-over 151.North Florida leads at 27-under 549, followed by Washington at 551 and host Florida State at 553.UNF's MJ Maguire continues to hold a one-shot lead at 11-under 133. Cheng-Tsung Pan (Washington) and Chase Seiffert (Florida State) are tied for second at 134.NC State will play alongside Iowa and San Diego during Saturday's final round beginning from No. 10 between 8:20-9 a.m.NC State ResultsT26. Logan Harrell 69-73=142 (-2)T37. William Herring 73-72=145 (+1)T47. Albin Choi 74-73=147 (+3)T55. Carter Page 74-75=149 (+5)T63. Mitch Sutton 73-78=151 (+7)


text:
Keith Loveard
It was Tom Rosenstiel, director of
the Pew Research Center's Project for Excellence in Journalism, who said it
recently, though it's been said many times before in restaurants, bars and
coffee shops and wherever hacks like to meet. "There are few things journalists like to discuss more than, well, themselves and the long-term prospects for their industry." Forgive
me if I indulge myself. It's
true, as another popular internet post has noted, that journalists are a
collection of strange spirits.
Some of us even believe that what we do adds
significant value to the world and its societies. Changing
though the world is, it is obvious that the world wants information. It is
ironic that journalists are questioning the future of their craft at the same
time that people everywhere are being bombarded by media and electing to spend
more of their time consuming it. It is
also true that non-professionals, or citizen journalists as they like to call
themselves, are changing the way news is collected and delivered.
The ability
of ordinary people to use modern media to broadcast news on events has
dramatically increased the speed at which events become known. That
does not mean that they have replaced career journalists. Our job is to dig
behind the events to explain why these events occur and what pressures are
building within industries and societies to provide an idea of directions that
are forming.
Our job
is to organize the delivery systems – the media – in such a way that people
read/watch/hear our reports because they value the professionalism that we
provide. The
best journalists are those who have not only the talent but also the range of
professional skills, many honed in the fires of experience and under intense
pressure, that are needed to do their job at a level of excellence that makes
you want to read their copy, whether it is about a horse race, the Russian oligarchy
or the collapse of the financial markets.
know where and how to probe to dig out the facts that otherwise might stay
hidden. They have learned to keep their emotions in check to retain some degree
of objectivity. 'Citizens' can certainly become journalists, but it is a steep
learning curve. John
McBeth, in his new memoir Reporter
, provides a useful quote from Harold
Evans, one of the grand old men of journalism: "It's not the delivery vehicle
that matters.
What matters is the journalism." The quote carries force with me
because I virtually grew up with Evans. I was in London when he was editing The
Sunday Times, launching its famed Insight investigative team. He wrote a
multi-volume work on the craft of journalism; the volume on editing was my
bible when I entered the serious world of journalism on the Australian
Associated Press foreign desk.
sort of dedication – as I and many of my colleagues believe – deserves a
reasonable financial return. But rather than tearing out our hair about the
death of journalism, we need to work with new media, to market our products, in
a manner that will attract revenue. I've done it: with partners we have built a
successful internet-based media that employs a total of 20 people, by offering
information and analysis of a high quality.
We have utilized technology to
create a data base that allows us to provide the background to events and to
track shifts in behavior.
Delivering the content
On one
point I disagree with Evans. The delivery vehicle does matter and, in fact, it
may well be that it has been the lack of an effective new internet-based
vehicle that has cast such a pall over the industry. Now I have hopes that
another technological breakthrough is about to complete a virtuous circle which
will make people more willing to purchase news, either on a 'spot market' or on
a subscription basis.
Until a
convenient and reliable payment system can be developed for the spot market,
subscriptions are the logical direction. The New York Times recently joined Rupert Murdoch's
newspapers in blocking access to all of their sites to casual readers. Other
equally 'establishment' firms are also changing: Reuters is moving out of the
news business and into risk assessment, a radical shift for one of the icons of
the news industry. I
digress. The closing link in the virtuous circle of technology may well be the
tablet reader.
I confess, I have not yet gone out and bought one, since my life
is so chained to laptop and PC that I don't yet need one (perhaps I don't know that
I need one!). Apple's
iPad, Samsung's Galaxy and a whole range of similar products now provide a vehicle
in which news, information and entertainment can be truly mobile. After all, up
until now, we have accessed the information of our choice either by sitting in
front of a static machine or one that is still so cumbersome as to make it
impossible to read a book in bed, a laptop.
Smartphones are handy adjuncts for
spot checks on information. The
tablet offers a degree of portability that you could envisage downloading the
fourth volume of Marcel Proust's In Search of Lost Time
and struggling through another of his
laboriously, tortuously created worlds in the coffee shop, over breakfast on
Sunday, or in bed. You can hardly do that with a smartphone.
remain a book junkie, but while I treasure the feel of a good book, its weight,
design and binding, like many of my type I spend my life collecting books it is
unlikely I will ever read again, then buying new bookshelves and trying to fit
them into my life. A tablet and a library in the cloud would be so much neater.
music industry has been decimated by the internet, book publishing has been
irrevocably changed, film is in the throes of a revolution which includes
storage of movies in the cloud, making DVD machines and other devices
irrelevant. The delivery of news and information must also change.
changes occurring across the wider media industry are producing casualties.
Small and medium entrepreneurs selling music and video have gone to the wall.
There is no reason why journalists should have a right to survive, even if our
trade does stretch back thousands of years to the chroniclers who traveled from
village to village telling stories. As
journalism was created by the printing press, then the radio and television, it
is now being remolded by the internet.
challenge facing journalists is to maintain their relevance in this changing
That said, I see no end to the opportunities that present themselves.
What is important is the validity and the quality of the reportage that we
offer. Maybe it will be enough to put up paywalls, and in time people will
accept that to access good news, they will have to pay for it.
For the
journalists of the world, whichever media they are working in – and more and
more are having to develop skills across a range of media – the most important
factor is that identified by Harold Evans. It is the journalism, in the end,
that will count. Abandoning the professional edge will be fatal. People do not
want to receive poor-quality information, and they certainly do not want to pay
for it. We have to be good at what we do, and hope the media entrepreneurs who
put up the capital remember us when they finally start to make a profit.


text:
Advocacy…SORBA's True Mission. As our Partnership with IMBA has grown, our resources have had exponential affect. You continue to be our greatest asset. Get Involved, JOIN! We will list more contact information and goals, from local Land Management to Capital Hill. Please share you trail needs and ideas with your local councilperson and state representative. Better health, more fun and beautiful communities.
Definition: "Advocacy is the pursuit of influencing outcomes — including public-policy and resource allocation decisions within political, economic, and social systems and institutions — that directly affect people's current lives."
March 2008 we were invited by Metro Parks to attend several local meetings to address the recreational needs of the public. Our Mountain Bike Community was the most vocal user group. We passionately have stressed our desire for more trails.
Jump forward to December 2009. The Metro Council for Parks and Recreation voted unanimously to enter into an Annual Permit agreement with IMBA-SORBA Middle TN. This will offer greater dialogue and consideration for local trails as we target many enhancements to Hamilton Creek, currently our only Metro Nashville Trail.
We must have more trails in Metro Nashville to address the growing need for Beginner and Intermediate single track trails. As the most "Hand's On" user group of any on any trail, we must continue our quest for more balance in the region. Mountain bikers make up more than most other user groups combined….Golfers, Equestrians, Hikers and Trail Runners.
Fall 2010 was very positive with approval to move forward with layout and planning for Cane Ridge Park Trails in the southeastern most corner of Davidson County. Upon Metro Parks approval, new trail flagging and corridor layout should take place in winter 2010/2011. If you have interest in this project, please sign up on our volunteer page at "Cane Ridge Supporters".
SOME other areas of interest (potential trails or mountain bike access) are Cedars of Lebanon State Forest in Wilson County, Joelton Youth Camp in Northeast Davidson County and Franklin Springs in Williamson County. There is also ongoing dialog with Murfreesboro Greenways and Wetlands to examine trail opportunities in Rutherford County.
We plan to create similar agreements with Tennessee State Parks and U.S. Army Corps of Engineers, which hold MOU's (Memorandums of Understanding) with other IMBA-SORBA trails.
If you want to get involved, JOIN US! We have many opportunities and need your support in many local community projects…Youth Programs, Skills Courses, and More Trails!
You should also join us for a ride and meet our Advocacy Director, Jose Alea or email firstname.lastname@example.com


text:
Did someone forget to brief President Obama and tell him that the constitutional government of Ukraine was overthrown?
Because Obama just completed a press conference where he claimed Crimea could not vote to join the Russian Federation because it violated Ukraine's "Constitution." Which is interesting because under that constitution Viktor Yanukovych is still president. The vote in the parliament in Kiev was blatantly illegal and mostly a symbolic attempt to legitimize the violent overthrow of the elected president which, not surprisingly, is not allowed under the Ukrainian Constitution.
So Obama's position is that one defunct parliament's vote – the one that favors US interests – should stand, but another defunct parliament's vote – the one that favors Russian interests – should be invalidated. This is going to get fun. If the Ukraine's Constitution stands Yanukovych is president, if it falls all bets are off.
Obama earlier today signed an executive order imposing visa bans on Russian officials as punishment for Russia's intervention in Ukraine. He reiterated his sanctions threats and claimed the European Union was on the same page. Which also seems unlikely as Germany has been reluctant to sign off or antagonize Russia in any way.
The attempts by the Obama Administration to feign innocence and portray the Ukrainian crisis in such black and white terms is not only unbelievable it is turning the elite American media into a joke.
It's time to stop fooling around and get serious about working out a peace deal everyone can live with. One not predicated on US officials pretending they had nothing to do with the current circumstance.


text:
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text:
Learning how to make beef stock isn't hard, and the results are so worth it. A homemade beef stock is a lot healthier than anything you can buy – because you make it yourself, you know that you're not putting in chemicals, preservatives, or tons of sodium.
And that's not all.... it's just a whole lot cheaper! You can make an amazing beef stock by saving beef bones that you'd normally throw away, or by buying inexpensive bones.
In this article, I'll tell you everything you need to know about how to make beef stock. Just read on, or click on one of the links below to jump directly to that section.
Here we go!
Beef stock may sound like something complicated that you can't possibly make at home, but nothing could be further from the truth. It's just become so convenient to pick up a can at the grocery store that a lot of us have forgotten what it really is.
Beef stock is just what you get when you simmer beef bones and meat in water for a very long time. Yup, that's pretty much it. Of course, there are a few tricks to knowing how to make beef stock, but that's essentially it.
A well-made stock is an awesomely flavorful liquid that you can use to make a lot of dishes better. But it also has a special texture.
When you simmer the beef bones, the collagen from the bones turns to gelatin and enters the stock. It's what gives a stock its particular mouthfeel that makes it so great.
It's also what makes a stock different from a broth. A broth is made up from meat, not bones, simmered in water – no bones means no gelatin. A broth just can't get the same depth of flavor that a good stock has.
Alright, we know what beef stock is. But before learning how to make beef stock, let's go over why you'd make it:
Those are all good reasons to use beef stock. And the real reason to learn how to make beef stock rather than use canned is that in this case, homemade is better. Trust me. If you make it right, you'll never want to go back.
And it's so easy to make in large quantities to store for later, so it's almost just as convenient!
So let's learn how to make beef stock!
Now that we've gone over what beef stock is, and why to make it, we can talk about how to make beef stock. First, I'll go over what you'll need to do it, and then I'll talk about how to do it.
What You'll Need
Before you start making beef stock, it's a good idea to gather all your ingredients and equipment. Here's what you'll need:
And that's what you need! The next step is to put it all together and learn how to make beef stock.
How To Make Beef Stock
Alright, now that we have all the ingredients and equipment we need, let's learn how to make beef stock.
And now you know how to make beef stock. It takes a long time, but not a lot of effort. And it's very easy, and so worth it.
Now that you know how to make beef stock, it's time to store it. There are two ways to store beef stock: in the refrigerator, or in the freezer.
Storing in the Fridge
If you're planning on using the stock not too long after making it, you can store it in the fridge. Here are a few tips:
Storing in the Freezer
Beef stock will keep in the freezer for months. It's awesome, because you can make it in huge batches, and then freeze it. It doesn't take any longer to make a big batch than a small one, so you save a lot of time.
Here are a few tips for storing beef stock in the freezer:
Well, that's all to it. Now you know how to make beef stock, and you're ready to start making awesome soups with your delicious homemade beef stock!
I hope you enjoy!
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