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Kidney and Urologic Diseases
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A vascular access is a hemodialysis patient's lifeline. A vascular access makes life-saving hemodialysis treatments possible. Hemodialysis is a treatment for kidney failure that uses a machine to send the patient's blood through a filter, called a dialyzer, outside the body. The access is a surgically created vein used to remove and return blood during hemodialysis. The blood goes through a needle, a few ounces at a time. The blood then travels through a tube that takes it to the dialyzer. Inside the dialyzer, the blood flows through thin fibers that filter out wastes and extra fluid. The machine returns the filtered blood to the body through a different tube. A vascular access lets large amounts of blood flow continuously during hemodialysis treatments to filter as much blood as possible per treatment. About a pint of blood flows through the machine every minute. A vascular access should be in place weeks or months before the first hemodialysis treatment.
Two types of vascular access designed for long-term use include the arteriovenous (AV) fistula and the AV graft. A third type of vascular access—the venous catheter—is for short-term use.
An AV fistula is a connection, made by a vascular surgeon, of an artery to a vein. Arteries carry blood from the heart to the body, while veins carry blood from the body back to the heart. Vascular surgeons specialize in blood vessel surgery. The surgeon usually places an AV fistula in the forearm or upper arm. An AV fistula causes extra pressure and extra blood to flow into the vein, making it grow large and strong. The larger vein provides easy, reliable access to blood vessels. Without this kind of access, regular hemodialysis sessions would not be possible. Untreated veins cannot withstand repeated needle insertions. They would collapse the way a straw collapses under strong suction.
Health care providers recommend an AV fistula over the other types of access because it
Before AV fistula surgery, the surgeon may perform a vessel mapping test. Vessel mapping uses Doppler ultrasound to evaluate blood vessels that the surgeon may use to make the AV fistula. Ultrasound uses a device, called a transducer, that bounces safe, painless sound waves off organs to create an image of their structure. A specially trained technician performs the procedure in a health care provider's office, an outpatient center, or a hospital. A radiologist—a doctor who specializes in medical imaging—interprets the images. A patient does not need anesthesia. A Doppler ultrasound shows how much and how quickly blood flows through arteries and veins so the surgeon can select the best blood vessels to use.
A surgeon performs AV fistula surgery in an outpatient center or a hospital. The vascular access procedure may require an overnight stay in the hospital; however, many patients go home afterward. A health care provider uses local anesthesia to numb the area where the surgeon creates the AV fistula.
An AV fistula frequently requires 2 to 3 months to develop, or mature, before the patient can use it for hemodialysis. If an AV fistula fails to mature after surgery, a surgeon must repeat the procedure.
AV fistula in forearm
At the start of a hemodialysis session, a health care provider or the patient inserts two needles into the vascular access. One needle carries blood from the body to the dialyzer. The other carries filtered blood back to the body. To tell the needles apart, the needle that carries blood away from the body is called the arterial needle. The needle that carries blood back to the body is called the venous needle. Some patients prefer to insert their own needles into the vascular access, which requires training to learn how to prevent infection and protect the vascular access. No matter who inserts the needles, the patient should know how to take care of the needle insertion area to prevent infection.
If an AV fistula does not mature, an AV graft is the second choice for a long-lasting vascular access.
An AV graft is a looped, plastic tube that connects an artery to a vein. A vascular surgeon performs AV graft surgery, much like AV fistula surgery, in an outpatient center or a hospital. As with AV fistula surgery, the patient may need to stay overnight in the hospital, although many patients can go home after the procedure. A health care provider uses local anesthesia to numb the area where the surgeon creates the AV graft.
A patient can usually use an AV graft 2 to 3 weeks after the surgery. An AV graft is more likely than an AV fistula to have problems with infection and clotting. Repeated blood clots can block the flow of blood through the graft. However, a well-cared-for graft can last several years.
AV graft in forearm
Patients should set up a vascular access well before starting hemodialysis, as AV fistulas and AV grafts both need time to mature before they are ready for use. A health care provider can help schedule an appointment with a vascular surgeon well before the patient starts hemodialysis, even if the patient is feeling fine. Giving a vascular access time to mature can help prevent problems with narrow veins, low blood flow, and blood clots.
Before the procedure, health care providers should use the back of the patient's hand for drawing blood to preserve the blood vessels in the arm. A health care provider can teach the patient simple exercises that help the blood vessels grow larger for the surgeon's use. The same exercises help the AV fistula grow larger after the procedure.
A venous catheter is a tube inserted into a vein in the neck, chest, or leg near the groin, usually only for short-term hemodialysis. The tube splits in two after the tube exits the body. The two tubes have caps designed to connect to the line that carries blood to the dialyzer and the line that carries blood from the dialyzer back to the body. A person must close the clamps on each line when connecting and disconnecting the catheter from the tubes.
If kidney disease has progressed quickly, a patient may not have time for placement of an AV fistula or AV graft before starting hemodialysis treatments.
A nephrologist—a doctor who specializes in kidney problems—or an interventional radiologist—a doctor who uses medical imaging equipment to perform operations—performs the venous catheter placement procedure in a hospital or an outpatient center. The patient receives local anesthesia and sedation to stay calm and relaxed during the procedure.
Venous catheters are not ideal for long-term use. With a venous catheter, a patient may develop a blood clot, an infection, or a scarred vein, causing the vein to narrow. However, if a patient needs to start hemodialysis right away, a venous catheter will work for several weeks or months until a surgeon can perform a long-term access surgery and the AV fistula or AV graft has time to mature.
If fistula or graft surgery is unsuccessful, then a patient will need a long-term venous catheter access. When a patient needs a venous catheter for more than 3 weeks, the surgeon will "tunnel" the catheter under the skin, rather than insert it directly into the vein. A tunneled catheter is more comfortable and has fewer problems. Even tunneled catheters, however, may become infected.
Tunneled venous catheter
All three types of vascular access—AV fistula, AV graft, and venous catheter—can cause problems that require further treatment or surgery. The most common problems include access infection and low blood flow due to blood clotting in the access.
Infection and low blood flow happen less frequently in properly formed AV fistulas than in AV grafts and venous catheters. Still, having an AV fistula does not guarantee the access will be problem-free.
AV grafts more often develop low blood flow, an indication of clotting or narrowing of the access. The AV graft may then require angioplasty, a procedure to widen the narrow part. Another option involves surgery on the AV graft to replace the narrow part.
Venous catheters are the most likely to cause infection and clotting problems. If these problems develop, medication may help. Antibiotics are medications that fight bacteria that can cause infection. Blood thinners such as warfarin keep blood from clotting. If these treatments fail, a nephrologist or an interventional radiologist will need to replace the catheter.
A patient can care for and protect a vascular access by
Researchers have not found that eating, diet, and nutrition play a role in causing or preventing problems with a vascular access.
Read more about eating well during hemodialysis in Eat Right to Feel Right on Hemodialysis.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) has many research programs aimed at improving the treatment of kidney failure. One research program aimed at better understanding fistula maturation is the Hemodialysis Fistula Maturation Study. This multicenter study enrolled approximately 600 study participants with newly placed fistulas to study the influence of vascular anatomy, vascular biology, patient factors, and process of care on the fistulas' usefulness for maintenance hemodialysis. The results of this study will become available in 2015.
Clinical trials are research studies involving people. Clinical trials look at safe and effective new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. To learn more about clinical trials, why they matter, and how to participate, visit the NIH Clinical Research Trials and You website at www.nih.gov/health/clinicaltrials. For information about current studies, visit www.ClinicalTrials.gov.
People on hemodialysis can learn more about how to care for an access site from their health care provider. For a copy of the booklet Hemodialysis Access: What You Need to Know, contact
National Kidney Foundation30 East 33rd StreetNew York, NY 10016–5337Phone: 1–800–622–9010 or 212–889–2210Fax: 212–689–9261Internet: www.kidney.org
For a copy of the booklet Understanding Your Hemodialysis Access Options, contact
American Association of Kidney Patients2701 North Rocky Point Drive, Suite 150Tampa, FL 33607Phone: 1–800–749–2257 or 813–636–8100Fax: 813–636–8122Email: email@example.com: www.aakp.org
Life Options has developed an interactive patient education website called Kidney School. Module 8 of this program addresses vascular access for hemodialysis. To view this module, go to www.kidneyschool.org or contact
Life Optionsc/o Medical Education Institute, Inc.414 D'Onofrio Drive, Suite 200Madison, WI 53719Phone: 1–800–468–7777 or 608–833–8033Fax: 608–833–8366Internet: www.lifeoptions.org
The Centers for Medicare & Medicaid Services, the End-stage Renal Disease Networks, and the Institute for Healthcare Improvement launched the National Vascular Access Improvement Initiative in 2003. Materials from the Fistula First Change Package are available by contacting
Fistula First Breakthrough InitiativeIPRO ESRD Network Coordinating Center1979 Marcus Avenue, Suite 105Lake Success, NY 11042Phone: 516–209–5306Fax: 516–326–7805Email: firstname.lastname@example.com: www.fistulafirst.org
Publications produced by the Clearinghouse are carefully reviewed by both NIDDK scientists and outside experts. This publication was reviewed by Michael Allon, M.D., University of Alabama at Birmingham.
You may also find additional information about this topic by visiting MedlinePlus at www.medlineplus.gov.
This publication may contain information about medications and, when taken as prescribed, the conditions they treat. When prepared, this publication included the most current information available. For updates or for questions about any medications, contact the U.S. Food and Drug Administration toll-free at 1–888–INFO–FDA (1–888–463–6332) or visit www.fda.gov. Consult your health care provider for more information.
The NIDDK Kidney Failure Series includes booklets and fact sheets that can help the reader learn more about treatment methods for kidney failure, complications of dialysis, financial help for the treatment of kidney failure, and eating right on hemodialysis. Free single printed copies of this series can be obtained by contacting the National Kidney and Urologic Diseases Information Clearinghouse.
3 Kidney Information WayBethesda, MD 20892Phone: 1–866–4–KIDNEY (1–866–454–3639)TTY: 1–866–569–1162Fax: 301–402–8182Email: firstname.lastname@example.com: www.nkdep.nih.gov
The National Kidney Disease Education Program (NKDEP) is an initiative of the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, U.S. Department of Health and Human Services. The NKDEP aims to raise awareness of the seriousness of kidney disease, the importance of testing those at high risk, and the availability of treatment to prevent or slow kidney disease.
3 Information WayBethesda, MD 20892–3580Phone: 1–800–891–5390TTY: 1–866–569–1162Fax: 703–738–4929Email: email@example.com: www.kidney.niddk.nih.gov
The National Kidney and Urologic Diseases Information Clearinghouse (NKUDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health of the U.S. Department of Health and Human Services. Established in 1987, the Clearinghouse provides information about diseases of the kidneys and urologic system to people with kidney and urologic disorders and to their families, health care professionals, and the public. The NKUDIC answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about kidney and urologic diseases.
This publication is not copyrighted. The Clearinghouse encourages users of this publication to duplicate and distribute as many copies as desired.
NIH Publication No. 14–4554May 2014
Page last updated July 23, 2014


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MADRID A Potsdam man stands accused of cemetery desecration after he allegedly drove into a group of century-old gravestones Sunday morning.
Will T. Remigio, 21, failed to negotiate a curve on Route 345 shortly before 11 a.m. and drove off the road into Madrid Cemetery, state police at Massena said. In trying to drive back onto the road, Mr. Remigio stepped hard on the gas and drove straight into five grave markers, causing at least $5,000 worth of damage, troopers said.
We dont have an official estimate yet, but there were five headstones basically destroyed, said Joseph A. Finnegan, president of the Madrid Cemetery Association Inc.
There was foundation damage, some oil contamination that has to be cleaned up, Mr. Finnegan added. Its a mess.
Mr. Remigio, who allegedly was driving his boyfriends car without permission, left the scene without reporting the crash, according to state police. The vehicle owners name was not immediately available Monday.
Troopers arrested Mr. Remigio at 3:55 p.m. Sunday in the village of Potsdam and charged him with one count of cemetery desecration causing damage of more than $250, a class E felony. He also was charged with unauthorized use of a vehicle, a misdemeanor, and was ticketed for imprudent speed and leaving the scene of a property damage accident.
Mr. Remigio was arraigned before Potsdam Town Justice Samuel R. Charleson and jailed in lieu of $1,000 bail or $2,000 bond.
Mr. Finnegan said the damaged gravestones were at least 100 years old, and association officials would review cemetery records to confirm who was buried in each of the plots, since several of the inscriptions were all but obliterated in Sundays crash. The group also will look to contact any descendants officials may be able to locate in connection with the graves.
Its unfortunate, Mr. Finnegan said. You would think that after you ended up in the cemetery, you would stop. He just kept going.
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News about penguins, including commentary and archival articles published in The New York Times.
Chronology of Coverage
Nov. 4, 2014
Study in journal PLoS One shows that penguin chicks hand-raised by researchers and released back into wild survive at about same rate as wild penguins. MORE
Aug. 5, 2014
Study in journal PLoS One reports that adult African penguins use four vocal cries, while babies use only two. MORE
Feb. 4, 2014
The Week column; study in journal PLoS One shows that temperature changes are adversely affecting Magellanic penguins in Argentina, killing as many chicks as do predators and starvation; other significant developments in science and medicine noted. MORE
Jan. 30, 2014
Decades-long study of Magellanic penguins finds that climate change is making life more difficult for already vulnerable seabirds; research appears in online journal PLoS One. MORE
Oct. 8, 2013
Avian malaria is top killer of captive penguins that are exposed to outdoors, prompting many zoos to take protective measures. MORE
Apr. 14, 2012
Scientists counting Antarctica's emperor penguins from space put the total population at 595,000, roughly double previous estimates of 270,000 to 350,000. MORE
There are no additional abstracts to display.
Little Penguins Move Into the Bronx Zoo
A colony of little penguins, a species from Australia and New Zealand, has come to the Bronx Zoo.
May 20, 2015, Wednesday
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Baby Penguin on View at Central Park Zoo
The king penguin chick, now six months old but newly on display, is the first king penguin known to have been hatched in New York City.
February 17, 2015, Tuesday
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Tough Times for Penguins
That new era of bipartisan cooperation in Washington didn't last long. Still, we're doing better than the king penguins.
November 20, 2014, Thursday
Humans Raise Penguins as Well as Penguins Do
Penguin chicks hand-raised by researchers and released back into the wild survived at about the same rate as wild penguins, says a new study from the University of Cape Town.
November 4, 2014, Tuesday
MORE ON PENGUINS AND: Penguins , PLoS One (Journal) , South Africa , Public Library of Science (PLoS)
Penguins That Get Their Point Across
Adults and babies have different ways of expressing their needs, scientists have found.
August 5, 2014, Tuesday
MORE ON PENGUINS AND: Penguins , PLoS One (Journal) , Birds , Noise
A Hard Climate for Penguins and Butterflies
Storms and warmer temperatures are killing the chicks of Magellanic penguins, while extreme weather and a shrinking habitat are taking a toll on monarch butterflies.
February 4, 2014, Tuesday
MORE ON PENGUINS AND: Butterflies and Moths , Penguins , Global Warming , Stem Cells , Neanderthal Man , PLoS One (Journal)
For Already Vulnerable Penguins, Study Finds Climate Change Is Another Danger
Intense rainfall and extreme heat combined with predation and starvation make life difficult for penguins, a University of Washington scientist says.
January 30, 2014, Thursday
MORE ON PENGUINS AND: Franke, Alastair , Argentina , PLoS One (Journal) , Penguins , Global Warming , Boersma, P Dee
Times Minute | Grimm's Blow-Up
Also on the Minute, when journalists migrate to online upstarts, and is climate change killing baby penguins?
January 29, 2014, Wednesday
MORE ON PENGUINS AND: Grimm, Michael G , Penguins , News and News Media , Environment
The Fevered Jungle of Wall Street Receives Visitors From Colder Climes
Executives of the Blackstone Group and a crowd of kindergartners met eight animals from Sea World, a theme park Blackstone took public.
December 12, 2013, Thursday
MORE ON PENGUINS AND: Education (K-12) , SeaWorld Adventure Parks , Penguins , Children and Childhood , The Blackstone Group , Schwarzman, Stephen A
A Solution for Zoo Penguins
A letter to the editor.
October 15, 2013, Tuesday
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By KAREN BASSOSports reporter
After losing to Cyprus in the second round of the American Legion state championship tournament, Helper was faced with the difficult task of winning all of its remaining games in order to capture the coveted state title. Helper started this journey with great success as the team stepped up Tuesday afternoon and defeated Dixie, 11-8.
Helper continued their quest for the state title as they stepped up to face Tooele Wednesday afternoon. Jamal Lewis took over the pitchers mound and played an incredible game for Helper. Aside from his pitching efforts, Lewis also hit a double in the fifth inning. He then scored a go-ahead run on an RBI triple by Matt Jewkes. The team effort resulted in a Helper 5-3 victory over Tooele.
Helper advanced in the tournament brackets and moved on to play Brigham City Thursday evening. Troy Grundy stepped up play as he threw five no-hit innings with 10 strikeouts. Grundy's performance during this game earned him the tournament's most outstanding pitcher award.
In a game which seemed as if it had no end in sight, the conclusion came in the 11th inning as Garrett Schmitz scored the winning unearned run off of a throwing error by Brigham City. The 4-3 victory earned Helper a bye Friday and even more importantly, it earned them a spot in the championship game Saturday afternoon.
Although Helper did not know at this time who their opponent would be in the title round, it was expected that Taylorsville would grace the baseball diamond during the title race. This became a reality as Taylorsville easily defeated Cyprus 19-0 Friday which moved them to the championship game against Helper Saturday.
In order for Helper to capture the title, they would have to defeat Taylorsville twice because the team had not suffered a loss during the entire tournament. This would be a difficult task, but Helper was up for the challenge.
Prior to the championship game, Taylorsville was informed that three of their star players would have to sit out the remainder of the tournament. This was due to the fact that the Taylorsville team is comprised of all-star players from several different high schools. In order to compete in the American Legion, teams must ensure that the schools which the players come from do not exceed the 4,000 student enrollment limit. If this holds true, a team will be forced to eliminate players from the roster in order to keep the enrollment numbers below the requirement of 4,000.
When legion officials examined the enrollment numbers of the Taylorsville team, they found that three of the players would not be eligible to compete. This decision was made after state legion officials had ensured Taylorsville that they were in legal boundaries of competing with its existing players.
Despite the confusion and contraversy which surrounded the championship game, Helper and Taylorsville stepped up to compete for the chance to advance to the western region tournament to be held in Las Vegas this week.
Helper opened up the ball game with two runs in the first inning. Jeff Fielder started the game with a single and scored on a triple by Jewkes. Jewkes then scored on a Kent Stilson sacrifice fly, earning Helper the lead over Taylorsville early on however the lead would not last long.
Jewkes stepped up to pitch the Taylorsville game for Helper, but by the fifth inning, he had tired. Jewkes allowed six runs in the fifth which blew the doors open for a Taylorsville victory.
By the time the dust had cleared, Taylorsville had defeated Helper 12-2, thus advancing the team to the western regional tournament.
Helper returned home filled with pride knowing that they had taken home the second place finish in the state legion championship. In retrospect, the season had been quite successful for the Helper team and now the season had came to an end, or so they thought.
Sunday evening Helper coach Jeff Cisneros received an unexpected phone call from a legion official who informed him that his team had received an invitation to compete in the region tournament beginning Thursday.
The legion official explained to a puzzled Cisneros that the Utah seed for the tournament had been vacated by Taylorsville who was told that two more players would have to step down from the team because of enrollment numbers.
The American Legion western region authorities determined that the team was in violation of region rules, despite what state officials had told them. This meant that Taylorsville now had a total of five players eliminated from the squad which left an insufficient amount of players to compete in the Vegas tourney.
"This is unfortunate for Taylorsville who's players competed well this year and worked hard to make it to the region tournament. It's the players that will suffer from this decision. I am however glad to see that the rules are being followed and that players who follow these rules are rewarded," explained Cisneros.
The Helper team will represent Utah at the western regional tournament which begins Thursday. Helper will face the Nevada state champions in the first round. The second round game will pit Helper against Hawaii and the team will play California Saturday afternoon.
The region championship hosts eight teams from seven different states with the hosting state entering two teams. The tournament is set up with two pools comprised of four teams. Each team is ensured three games during the tourney. At the conclusion of these three games, the top two teams from each pool will play for the right to advance to the final round which will be for the region title.
"This is a rare opportunity for these kids to compete at this level. I'm excited for our team to go, but I do regret that Taylorsville will miss this chance," explained Cisneros.
Helper will leave Wednesday bound for Las Vegas where they will compete in a tournament of a lifetime.


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Since I resumed running 4 years ago after a long (18 year) hiatus, I have gravitated to the longer distances. I think that I am better suited to the longer races and really enjoy the half marathon in particular. I find that this distance allows you race hard without the wear and tear of the marathon. I have developed a pacing strategy that works well of running the first half at a comfortably hard pace, and then running by feel for the second half. This has resulted in a succession of races over the last three years of 1:55, 1:47 and most recently 1:37 (using Running-Wizard). All of the races have been negative split (second half of the race faster than the first) and I have really found my groove with this distance.
The same cannot be said about my 5K approach. I generally only run these when I need to assess my current level of fitness, and have no real feel for how to race them. Over the same 4 year period where I was having decent results with the half, I have run 23:22, 22:45 and 22:16 last weekend. These races have been rough with splits all over the place. Last weekend's race opened with the first 800m at 6:15 pace to get clear of a logjam of young kids at the start of the race. I definitely paid the price for this overly aggressive start later in the race and it hurt my finishing time. I know that I am capable of more given that I ran a solo effort 5K time trial (not an actual race) in early November of 21:17 with proper splits (6:53, 6:54, 6:48).
I had a coach in high school who insisted on focusing training on the weak factors in my running until they were strengths, and I think that I am going to follow his advice now. My half marathon time indicates that I am capable of a faster 5K, and I just need to figure out how to race this distance properly. I am also planning to start a Running-Wizard 5K cycle in early January to do some race distance specific training to prepare.
Before I start training in earnest, I am going to give it one more try tomorrow as there is a 5K that has a very flat course nearby. I hope to beat 22:16 running a controlled even split race so I have a good reference point to use in creating my Running-Wizard plan.
I am going to start this thread to keep me honest while I go after this quest to run a better 5K. I welcome your thoughts and feedback on racing strategy for this distance because clearly I need some help.
2015 goals: run a bunch....race some.....repeat...
Well.....that was a little better. Today's effort resulted in a 21:23 (splits: 6:44, 6:57, 6:53) and I was able to finish strong (last .1 at sub 6:30 pace). Decent pacing was helped by a VERY flat course and the weather cooperated as well. I still think that there is more improvement to be had at my current level of fitness if I play around with pacing. Perhaps I should try just running by feel and leaving the Garmin at home. On to the next one.
JML, Great job on the 5K! Congrats! And thanks for setting up this user group.
I'm with you on the preferences. Half marathons feel great, full marathons (the few I've done) take a LOT out of me (both the training AND the recovery period afterwards). 5K's seem to be a much more "tactical" precision-type event to me. It's short enough that you should be running above your lactate threshold, so you feel like you're gonna die by the finish. And the margin of error seems pretty tight -- push just a little bit too hard and you won't be able to keep it up to the finish. I think it's a harder race to run well.
I saw your comment about clearing a "logjam" of other runners in one of your 5Ks. This is something I struggle with. I don't feel comfortable lining up right at the front of the pack with the elite runners, but there always seems to be too many people who shouldn't be up there, and I always end up expending a lot of energy early on getting around those folks. So I may force myself to line up more towards the front next time.
One challenge I have for 2013 is that I will do a 24-week Running Wizard Marathon plan that runs from January 6 to June 22. There is a 5K that I run each year in April that falls right in the middle of this plan. I'm not sure how well this will fit in with the marathon training. I care about this particular 5K more than I probably should -- in 2012, I took more than 2 minutes off my 2011 time, and I'd love to further improve ... but I don't want to mess up the marathon training in any way.
Drink beer. Mostly ales. Sometimes stouts.
I think that the small margin for error associated with running a 5K is what I really find challenging. In a longer race, I find that I can run the first part at the edge of my comfort zone, sneak up on my lactate threshold pace and run by feel during the second half. In a 5K, I typically start too fast and find myself deep in the pain cave during the last mile. Today was no exception. I checked my Garmin at the 400m mark to see a 6:10 pace average. At least I caught it fairly early this time before I really truly wrecked the last mile.
One good thing about the 5K is that it can be raced fairly often. My general plan for the next Running-Wizard training cycle is to aim for a goal race and then race a couple of addditional 5K races after that to allow myself to play around with different pacing strategies.
As to your April 5K, which phase does it fall under during your Running-Wizard plan? If it is during the Anaerobic or Coordination phase, you may be OK to race it relatively hard. If it is before that, you may run the risk of sharpening your skills too soon. I did something similar during my 24 week half marathon training plan where I ran the 5th avenue mile at not quite full intensity (6:01 result) during my anaerobic phase. The warmup, race and cooldown that day substituted for a Fartlek run in the plan. The only thing that I suggest is that you plan on running a decent cooldown after the race at a very easy pace.
If he reads this, Nobby may chime in on the 5K idea. I am by no means an expert in the Running-Wizard plan. I am just a guy who has been through one cycle of it with good results who is reporting on my personal experience.
Good luck!
Congrats on a great 5K!! My PR with the 5K is just over the 22 min mark as well, and I am doing exactly what you are planning. I am going to start the Running Wizard 5K plan next week with the start of the new year. My goal race is a super popular race in my area in mid-April. I'm going to take it easy for a few weeks after that and then start a marathon plan (probably another Running Wizard plan) in May to run an October marathon (Columbus). I hate 5K's...but I have found that my marathon time and my half marathon times seem to suffer and I'm pretty sure it is because I have never really focused on speed and run most of my mileage at a fairly easy pace. This past fall I raced a 15K and an 8K and ran really well. I am determined to kick this 5K and finally get a time that I know is my best effort. It will be great having someone here doing the exact same thing at the same time!! Here's to sticking with it!!!
As to your April 5K, which phase does it fall under during your Running-Wizard plan? If it is during the Anaerobic or Coordination phase, you may be OK to race it relatively hard. If it is before that, you may run the risk of sharpening your skills too soon. ...
If he reads this, Nobby may chime in on the 5K idea. I am by no means an expert in the Running-Wizard plan. I am just a guy who has been through one cycle of it with good results who is reporting on my personal experience.
Good luck!
As to your April 5K, which phase does it fall under during your Running-Wizard plan? If it is during the Anaerobic or Coordination phase, you may be OK to race it relatively hard. If it is before that, you may run the risk of sharpening your skills too soon. ...
My April 5K falls on Day 1 of the Anaerobic Phase (10 weeks before the Marathon). There is an "Easy Fartlek" scheduled for that day, with 7K Intervals scheduled for the next day. I'm thinking that I'll switch the days, running the 5K fairly hard as a substitute for Intervals (with a decent warmup and cooldown run), then running the Easy Fartlek day the next day. Not sure if this is the best approach, but it maintains the overall flow of the program. I would then still be able to run the remaining 4 weeks of the Anaerobic Phase without departing from the schedule.
I would very much appreciate hearing the comments and suggestions of others.
I think that your plan is sound. A little deviation from the plan should be OK. My only advice would be to not run the 5K full out and to make sure that you run a nice slow couple of miles afterwards to cooldown. I used the same strategy when I substituted a 1 mile race for a fartlek run and was able to continue training without disruption.
As I arrived at the 5K that I was running as a time trial, I looked around and realized that most of the superfast runners that typically are running their cooldown miles when I finish appeared to have skipped the race. I sized up one fast looking guy in Kinvaras and asked him his goal time to hear "sub 7 minute pace". He ended up being the winner of the race with a 20:38 where most NYC 5K races are won by something starting with "16:".
I lined up near the front and reminded myself not to overcook this race. My goal race to improve my 21:23 PR is in 3 weeks, and this was just supposed to be a hard time trial effort (high 21 / low 22). As the race progressed, I became aware that I was VERY close to the leader. As we hit the turnaround point on the out and back course and the 10K runners kept going, I noted that Mr. "sub 7 minute pace" was leading and was only about 10 seconds in front of me. It took a massive effort of will not to go after him but I managed to stay on plan.
In the second half of the race, I traded places with a runner who would go on to be the first woman. We took turns drafting off each other as we were now running into a stiff headwind. I think that she got the better end of that deal as my 6'-2" did not get much of a break running behind someone I estimated to be 5 feet tall. She fell off the pace and I found myself in 'no man's land' running solo. As I approached the finish line, I could see in the distance that the clock had just ticked over "20". I was cheerfully rolling along at a 6:30 pace and forced myself to slow down to save the gas for my actual race.
Splits: 6:53, 6:55, 6:51
I ended up with solid 21:25 and absurdly, I was 3rd overall in the race. The first woman was right behind me with a 21:39. I congratulated her on what turned out to be her FIRST RACE(!) and went to find the winner. What did I learn in this race?
1 – Running Wizard has done the job again. I am ready for my goal race and I am going to crush my PR once I am tapered.
2 – I really need to do more of the races that are not in the heart of the city. Who knows? I might just win one.
3 – My goal for this race was to run a comfortably hard effort with relatively even splits which appears to be my best approach to running a 5K.
On the topic of 5K racing tactics, I have a friend who doesn't try to run an even split race. His approach is to go out hard to build a time cushion, and then try to hang on. I derisively call this the 'bank and bonk approach' but it does occasionally work for him and he has a 5K PR that starts with an "18:". I have also watched him fall apart in races and limp to the finish so I am not sold that this his method is sound racing strategy. He claims that I am much faster than my 21:23 masters PR and that I should throw caution to the wind and just run my 5Ks by feel and run at as fast a pace as I can reasonably sustain.
I am curious if anyone here has an opinion on 5K racing strategy? What method do you use?
I don't have any advice for you. Just wanted to congratulate you on a great race and curious to see the responses. I have a goal 5K race on 6/1 and have been using the Running Wizard plan. This is the first time using a plan for a 5k. I want to do well on my race as I am now 50 and would like to see what I can do. My best time is a 22:05 so I would be ecstatic to finish with your pace. Again, nice job and it sure is fun to race at the best of your abilities. Magic seems to happen at races .
Congrats, JML! 3rd overall is sweet! And a nice confidence boost going into your goal race.
I saw a thread recently in the Racing forum titled, "5K Racing Strategy" with various thoughts on how to run a 5K. Here is one of the approaches which seems about right to me (in my very limited experience):
"For a 5K, in my experience, the first mile should be mildly uncomfortable but not too bad.
The second mile should start to hurt in earnest. Here is where you should push the pace (IMO) just a bit faster than seems wise.
The third mile is all about guts and should hurt all the way through. You should (or I always do) feel like you're going to die for the last 400 m or so."
I think this is where you and I discussed the small margin of error in 5K's before. "Feeling like you are going to die for the last 400m or so" can easily turn into "Dying with over 400m to go." Do you wear a GPS watch while you race? Where the margin of error is so small, it might be nice to be able to look at the watch occasionally and check your pace and adjust if necessary. Especially on the first mile, where adrenaline (and testosterone) can quickly throw a wrench in your pacing strategy; waiting for the first mile split might be too late to adjust.
Again, congrats, and thanks for posting the race report!
RunSaintRun and SubDood - Thanks for your kind words. It was a good day that I think indicates that the goal race could be solid if I execute well.
I do in fact wear my Garmin for races to monitor the pace in the first half mile until I have established a good rhythm. I checked yesterday at the quarter mile mark and slowed the pace as I saw 6:15 on the Garmin. After the adjustment, I just tried to run fast and loose and maintain a consistent effort. This has been my general approach for 5Ks in the last few years and has resulted in a decent progression in times.
I do wonder what would happen if I left the Garmin at home and just ran by feel. Would I surprise myself with the result? Who knows. I don't know that I am willing to break with my typical plan for this upcoming race but I wonder if I am limiting myself by keeping the foot off the gas in the early part of the race.
No more marathons
I'll mostly echo what subdood said except that if you are really going for maximum effort even that first mile is going to hurt.
Your best strategy is to detemine you goal pace (obviously easier said than done) and then run as even splits as possible. I would not run by feel, becasue if you run it right, mile two will feel much worse than mile one, even though it should be the same pace. And I find the average pace feature of the garmin invaluable - without that it is simply too easy to fall into the pace of those around you in mile two - and I guarantee you they will be slowing down.
As a young man I broke 17 on a few occasions. My best splits were 5:30, 5:25, 5:27, :36
In my second running career by best is 21:33 with splits of 7:00, 6:51, 6:54, :48.
In both cases the middle mile was the fastest, and the result of an intential effort to push the pace.
Good luck in your goal race. Took great determination to not charge ahead in your last one - not sure I could have done that.
Nice work, JML!
I think it's worth running without the Garmin in a goal race. I believe that knowing the pace can really hold you back...and so yes, I think you would surprise yourself if you left it at home.
As for race tactics, I'm not exactly a 5k expert but the crash and burn "tactic" has never seemed like a winning strategy to me no matter how you define "racing." (racing to win or place, racing to beat a particular person, racing to beat your own best time, or whatever...) Even splits ftw!
I am tempted to run by feel but don't think I am brave enough to go for it this time around. After Saturday's race, I think that there is a good PR there for the taking and would be pretty mad at myself if I blew it up with poor race day execution. After some thought, I think that I will go out for the first mile in something around 6:45 and try to hold the pace for the second mile. Looking at my past races, I typically fade a little in the second mile as I try to hold on in anticipation of the discomfort of the final mile. If all things are good on race day, I am going to push the pace in the last mile and see what happens. Thanks to everyone for your thoughts and support.
I'd vote for ignoring the garmin since I find it holds me back as I listen to it more than my body. That said, since it's your goal race and you fear blowing up, your approach of using it may be best. I'd just suggest finding another race a couple weeks out and trying it without the watch and you'll likely surprise yourself and have two new PR's in short order.


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|Postsecondary Participation
Researchers and policymakers focus on two issues when they discuss postsecondary participation: enrollment rates and access barriers. The relationship between access and enrollment is clearimproving postsecondary access increases enrollment rates, ultimately contributing to higher degree completion rates among low-income, minority, and first-generation students.
Policies and strategies developed to increase access for underrepresented groups address individual and structural factors that impact participation. Individual factors relate to student academic preparation and the ability of families to pay for college. Structural factors refer to social, cultural, and economic constraints, which compound academic and financial challenges.
Beyond the social-moral rationales for increasing postsecondary participation, national demographic data indicate the economic value of increasing participation among youth and adults of color. In states projected to have majority-minority populations by 2025, such as Arizona, California, Florida, and Texas, population trends could further constrain postsecondary resources. A strategy for increasing college participation and degree attainment for youth of color is necessary for economic prosperity in these states.
At current participation and degree completion rates, the nation will not produce enough college credentials to meet labor market demand. To reach the number of credentials needed to meet 2018 projections, adult enrollments must increase substantially. Developing adult-friendly, customizable programs of study and creating incentives to bring adults back to college are two state policy responses to these data.
Postsecondary education has the potential to strengthen and diversify the economy, cultivate a high-skill, high-wage workforce and increase democratic and social participation. As states feel the pressures of increased enrollment and declining participation, they must develop new solutions, including unprecedented support of need-based financial aid, high-quality preparation programs and P-16/20 initiatives that strengthen the link between the K-12 and postsecondary systems.
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"Are you a taxi?" asks a lean man dressed in black who lurches to the passenger window. He's not Dean. He points, haphazardly, to the light-up car topper on the white 2008 Volkswagen Jetta before saying, "Wait, are you Mothers Against Drunk Driving?"
Nope, we're neither taxi service nor MADD—this February night I'm along with Ride On, a four-year-old volunteer-run designated driver service that picks up drunken Portlanders and shuttles them home weekend nights (and also this Thursday, March 17, for St. Patrick's Day) in their own car.
City transportation officials think it's the only such drive-your-own-car-home service in Portland.
Dean has called to request a ride, but the dude is nowhere, and he's not answering his cell phone. We never find him. As for the other fellow dressed in black, we decide against giving him a ride when we ask his destination. "Broadway," he burbles only semi-coherently. "Which quadrant?" we ask. He crinkles his eyebrows. "Uh, which side of the river?" He doesn't remember.
That missed connection is the evening's sole hiccup.
Between 11 pm and 4 am, we ferry seven groups, driving them from bars and house parties and potlucks to their homes. The conceit behind Ride On is simple: One reason people drive drunk is because they don't want to leave their car at the bar.
So for $15, Ride On will dispatch your own designated driver to your location (sorry, suburbanites—all pick-ups and drop-offs must be at Portland addresses) and drive you home, in your own car. Ride On response times average 30 minutes to an hour.
Operations director Chrystle Nordin, who coordinates 90-plus volunteers, says Ride On served about 1,000 people in 2009. Last year, that figure jumped 60 percent to 1,600. All positions in the nonprofit are unpaid; some of the volunteers have had friends killed by drunken drivers, others appreciate the social community of volunteers and many simply find it a good service and want to help out. The $15 ride fee goes toward insurance, walkie-talkie fees and expenses at their Southeast Morrison Street office.
I ride with Nordin and one other volunteer on this Friday night. Joaquin Gutierrez is our first pick-up. I wriggle into the backseat of his slightly stale-smelling gray 2003 Hyundai Elantra, knocking discarded Dr. Pepper bottles and a baseball catcher's mask out of the way.
"Ride On is the best thing ever, because it gets your car home," Gutierrez says when we pick him up from Northeast Alberta Street outside the Nest. "I probably use it every other weekend."
Nordin says Ride On welcomes such repeat customers.
"The message behind Ride On isn't exactly 'Go ahead and get wasted and call us,'" she says. "We aren't servicing the wasted population. We're encouraging responsible drinking, servicing the people that are making a conscious decision to get home safely and responsibly."
We haul out to Gutierrez's home in St. Johns, discussing his work for a beer distributor, Portland and Seattle's relative merits ("I hate Seattle," Gutierrez says) and the Chicago Cubs.
Wide-ranging conversation continues with other passengers we pick up later that night—we chat with riders about meth, Mexican food, ghost bikes, Chuck Norris, golf, microbreweries, public transit and panna cotta. We drive one couple—Josh Daugherty wears skinny jeans and Ashley Pomlauer glitter around her eyes—clear to outer East Portland.
"If you drive drunk, you could lose your car," Daugherty says. "Or wind up stuck in jail."
"You're too pretty for jail," Pomlauer says.
Daugherty nods gravely. "I know," he says.
One customer, Joe Dougherty, a sweatpants-clad chef whose black 2011 Toyota Tacoma pickup has a flowered sheet draped over the backseat, thanks us no less than four times—before we even drop him at his front door in Northeast Portland. Such gratitude, Nordin says, is typical, and one of the perks of the volunteer gig.
There are occasional horror tales—Nordin says one set of volunteers recently found a patron face down in his own vomit. His car was low on fuel and he had no cash to pay for the gas or the ride. Nordin herself has ferried a fair number of squabbling couples. Another longtime volunteer, Daniel Lewis, said he once shuttled a woman who couldn't remember her address. They circled the block a half-dozen times before she finally recognized her house.
Before my ride-along, I had expected wild antics and salacious stories spilling from Ride On's intoxicated patrons. There's not so much of this. Sure, one guy dishes on his freeloading sister. Another group lets out earsplitting shrieks when we arrive. Moderately drunk people say semi-stupid things. On the whole, though, the evening is surprisingly subdued.
Around 3 am, we go to the Goodfoot on Southeast Stark Street to pick up Josh Gilchrist and Jo Posey, one of the night's last rides. They have a rented red Hyundai Sonata—"some 18-year-old girl" totaled their other car, Posey said. Posey craves Taco Bell. Gilchrist promises to make her "fake Taco Bell" when they get home. Posey yawns.
"I keep thinking I'm seeing Christmas lights on all the houses," Posey says, her Tennessee accent thickened by drinks she's downed. "I'm so glad I'm not driving right now."
FACT: Co-founders Scott Conger and Joshua Bernard launched Ride On in January 2007. The two had previously run a for-profit service called Meteor, which dispatched drivers on motorized folding scooters to pick up inebriated Portlanders. But insurance costs were astronomical (and rides ran upward of $75), so they shut down Meteor and reorganized as a nonprofit.
EDITOR'S NOTE: Plastered on St. Paddy's? Call 235-RIDE. You must have your own car, and pick-ups and drop-offs must be in Portland. Ride On runs year-round on Fridays, Saturdays and some holidays from 11 pm to 3 am. Want to volunteer or donate? Visit rideonportland.org.


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Bob's Red Mill
Chia Seed
Chia seed originated in South America and was a staple in the diets of ancient Mayans and Aztecs. The tiny seeds of the chia plant can be eaten right out of the bag, sprinkled on hot cereal and used in baking, for a nutritional boost comparable only to flaxseed in Omega 3 and dietary fiber content.
Chia "Pudding" Recipe: In a shaker bottle, mix together 1/4 cup chia seeds, 1 1/2 cups almond milk, 1/4 teaspoon vanilla, and 1 tablespoon maple syrup, honey, or equivalent Stevia. For chocolate flavor, add a teaspoon of cocoa powder. Shake well and make sure chia seeds are completely covered by almond milk. Refrigerate overnight. The chia seeds will soak up the milk and become thick, similar to tapioca. Eat with a spoon or "slurp it up" with a straw. Delicious and nutritious!
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WASHINGTON (WUSA) -- The Washington Redskins (6-6) are arguably the hottest team in the NFL in right now. They are peaking at the right team behind two rookies, an unexplainable revived offensive line and a tragically flawed defense, who just so happens to be making plays at the right time.
And well, let's just say the Ravens (9-3) are not soaring at the current moment. A home loss to the Charlie Batch-led Pittsburgh Steelers and a dud of a game by quarterback Joe Flacco (16/34, 188 yards) has a heavy portion of the Baltimore faithful biting their nails heading into Fed Ex Field this Sunday.
In a WUSA-9 exclusive interview, Baltimore Ravens head coach John Harbaugh sat down with our anchor Derek McGinty before a recent practice. The fifth-year head coach recognizes how dangerous of a team Washington has become with Robert Griffin III leading the way. Harbaugh, whose brother Jim coached at Stanford before returning to the NFL, knew that Griffin would be an NFL star before most.
"I had a little bit of an experience with [Griffin] four years ago when Jim was recruiting him. It was Andrew Luck and RGIII. Both out of Houston. Both 4.0 students, and Jim talked about these two guys are both going to be stars someday," recalled Harbaugh on his brother's accurate prediction.
Harbaugh stated the Ravens are still searching on film for a weakness in the Redskins quarterback, adding, "He is getting better as the year goes on," and that his Baltimore defense will have to structure itself differently to defend him.
Later, Harbaugh provided commentary on what has become a touchy subject for diehard Redskins and Ravens fans: should the two teams get along because of the short distance between them?
Majority of those fans will disagree with Harbaugh's sentiment. The argument can be made that Redskins fans have long been jealous of Baltimore's postseason successes since the late 1990's. But will the jealously flip-flop on Sunday once Ravens fans see Griffin up close and personal?
"We admire [RGIII]," proclaimed Harbaugh. "We're right down the road, we share the same fan base and the same population around here, so you kind of get to cheer for him a little bit too."
"I'd like to see fans in the area embrace both teams. You've got an AFC team, and NFC team -- two great programs, a storied tradition down there and Baltimore has a storied tradition with football too."
Maybe a peaceful harmony can exist some day, coach Harbaugh. But absolutely not this Sunday.
(Special thanks to Derek McGinty for the well thought out questions)


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Replacement front wheel for your phil&teds stroller.
12" rear wheel
This wheel comes fully assembled with wheel rim, tyre, inner tube, bearings and J-bar ready to attach to the front nose of the following model buggies:
Written by: alleria
Saturday 22 November 2014
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Wednesday 08 October 2014
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Thursday 11 September 2014
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Friday 22 August 2014
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- Northern New York Newspapers
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Micaiah M. Bradley, 16, and Michael E. Lampman, 17, are still in high school but already theyre an integral part of the Jefferson County workforce.
Ms. Bradley works from 8 a.m. to 5 p.m. as a clerical aid at Credo Community Center on Main Street in Watertown and Mr. Lampman works from 8 a.m. to 5 p.m. in the Hi-Lite Markings, Inc. shop on Route 12F near Floral Drive.
Both are employed through New York states Summer Youth Employment Program, administered in Jefferson and Lewis counties through the Jeff-Lewis Workplace, 1000 Coffeen St.
This summer, the program has employed 137 youths across 78 work sites in Jefferson County and 34 youths across 29 work sites in Lewis County with the help of nearly $474,000 in state and federal grant funding, helping to give participants from low-income families a leg up on employment opportunities.
Program participants are paid the minimum wage $7.25 an hour and are eligible to participate if they are between the ages of 14 and 21 and come from families who receive public assistance or have an income below 200 percent of the federal poverty level, which is $38,180 for a family of three.
This year the Workplace had more than 400 applications for the 137 jobs available in Jefferson County, according to Cheryl M. Mayforth, executive director of the Workplace.
Participants come from a diverse set of backgrounds and work at a wide variety of jobs in the county, ranging from clerical work in the district attorneys office to landscaping work in local cemeteries, Mrs. Mayforth said.
The program tries to match participants with jobs in fields where they have an interest.
After working as defense counsel during a mock trial in her eighth-grade year, Ms. Bradley, who attends Watertown High School, said she developed an abiding interest in the legal profession.
With ambitions to attend law school after graduating from college, she is saving up the wages she earns this summer for Jefferson Community College EDGE classes college classes taught in high school classrooms as well as school clothes and supplies.
Now in her second year of the program, Ms. Bradley said that it has given her excellent experience working in an office setting.
I love it. Its such a great working environment ... Ive learned a lot ... I think it provides a lot of opportunity, Ms. Bradley said. Its better than sitting at home and sleeping all day. I get to do things I enjoy and make money.
Ms. Bradley said she will spend that money on calculus 2, Spanish 5, statistics and economics courses.
Mr. Lampman, who attends South Jefferson High School, Adams, is saving his earnings for a Ford pickup truck, something he said will come in handy where he lives.
With his eye turned toward entering the workforce after graduating high school and enlisting in the U.S. Army, Mr. Lampman is well on his way to making his plans a reality, especially considering he already blends into the environment of the shop so well.
Mr. Lampman helps to clean the shop floor, offices and trucks at the Hi-Lite building.
He said he is treated like just another guy at the shop and gets to hang out and joke around with the permanent employees.
It keeps it interesting, he said.
Its great to know they respect you like that, said Michael A. Iannetta, 34, Mr. Lampmans counselor.
Mr. Ianetta, who teaches first grade at Indian River Central School District during the academic year, said Mr. Lampman is a great participant.
He does a great job. His supervisor said he never has to tell him twice to do something. He seems like an actual employee, Mr. Ianetta said.
Mr. Ianetta is part of a team of five counselors who supervises the program participants.
Counselors are paid $14.47 an hour and must have earned at least 60 college credits. Applicants have usually completed their sophomore year of college.
They are highly sought after positions, Mrs. Mayforth said.
The team also includes Kari C. Kranz, 21, and Andrew A. Jones, 23.
Ms. Kranz, who grew up in Pulaski, is entering her senior year at SUNY Oswego and Mr. Jones, who is from Adams and graduated from South Jefferson High School, just graduated from Houghton College in Allegany County.
Both Ms. Kranz and Mr. Jones said that though the job can be demanding, they take great satisfaction in seeing their charges do well.
The greatest satisfaction is to actually see these kids succeed, especially when theyve tried something new and it was uncomfortable at first but then they got the hang of it, Mr. Jones said.
The program also includes training in basic financial management, interviewing and resume-writing skills.
Because the program is designed to replicate as closely as possible the experience of working at a regular job, participants who consistently show up late or otherwise fail to meet the requirements of the job can be fired.
It is one of the many difficult situations that can arise during the summer.
Different home environments bring different problems, including lack of clothing, food and even hygiene issues.
You deal with them as they come along. Thats part of the experience of being a counselor, Ms. Kranz said.
The Summer Youth Employment Program can trace its roots back to the Works Progress Administration created by President Franklin Delano Roosevelt in the 1930s. Though it has changed significantly in the ensuing years, the same basic ethos applies: put people to work.
Were trying to break the need for individuals to be on public assistance and move them toward self-sufficiency, Mrs. Mayforth said.
At one time, an antecedent of the program hired as many as 500 youths for the summer, according to Mrs. Mayforth.
The program has steadily shrunk in size over the years as funding has dried up and other restrictions have come into play.
With minimum wages set to go to $9 by the end of 2015, Mrs. Mayforth said the program will continue to diminish in size unless funding increases.
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Olympics notwithstanding, looks like Whistler Blackcomb's set to have a big ol' season. The British Columbia, Canada-based resort opened this past Saturday -- earlier than expected -- thanks to some recent snow-crazy storms. The most recent of these dumped 28 inches in 24 hours. Yes, that's a two and an eight.
Folks, we've got another one. Opening day hit Mount Snow last Saturday, making it the first (and currently only) resort in Vermont to open for the 2009–10 ski season. Over 700 skiers -- and, y'know, boarders -- put wax to slope for the first time in too many months. But Snow had a bonus in store: All of its opening weekend revenue is going to be donated to the nearby Deerfield Valley Food Pantry.
Is this the start of a banner year or what? Colorado's Arapahoe Basin opened last week, earlier than it ever has, and Loveland had its earliest season opening in 40 years. Even Las Vegas's local hill opened a full seven weeks ahead of schedule.
Are you ready for ski season? You'd better be: It's here. Boasting its earliest opening day in 40 years, Colorado's Loveland Ski Area opened this morning, becoming the first ski resort in North America to do so for the 2009-10 season. How about skiing at Las Vegas Ski & Snowboard Resort? Bet on it. Less than an hour from the Vegas strip, Las Vegas resort opened beginner terrain this morning, a full seven weeks before its targeted opening day.
Squaw Valley USA - March 25, 2009 – Lake Tahoe's top ranked ski resort announced that season pass prices for the 2009-2010 season have been slashed by $1000, in honor of the celebratory season that marks the 60th Anniversary of Squaw Valley's founding and the 50th Anniversary of Squaw Valley hosting the 1960 Winter Olympics. Coined the "50/60 Pass," the drastically reduced 2009-2010 season pass is on sale March 20, 2009.
ROSSLAND, B.C. - Red Mountain Resort is all geared up for the upcoming ski season and is pleased to announce their schedule of events for 2008/09. Back by popular demand, Red kicks off the season with another Ski Free Day on December 19. From New Year's Eve celebrations and Spring Break festivities to the epic competitions and after parties, Red is offering events that appeal to all levels of skiers, boarders, families, kids, teens, couples and snow lovers!
December 5, 2008: Opening Day
December 19, 2008: Ski Free Day
Opening day is getting closer and closer and the sight of cables strung across the valley is leading skiers and riders to dream about their momentous first ride across. Obviously, with a journey across a valley that breaks several world records, safety is the first thing on Whistler Blackcomb's, and our guests', minds.
Doppelmayr's lift fabrication, safety redundancies and secondary systems are designed for increased operating reliability. Major elements include:
Colorado's 26 resorts saw skier visits top 12.5 million for the third consecutive winter, resulting in the second best season in skiing history.
Okemo will open a day early, coinciding with its Annual Ski and Snowboard Sale.
Go to skiingmag.com
Go to nastar.com
Go to warrenmiller.com
Copyright © 2015 Cruz Bay Publishing, Inc. an Active Interest Media Company.


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Reach tens of thousands of people instantly by advertising with Ekklesia. Find out more
Christian faith is about sustaining faith in face of the knowledge and reality of death, says Simon Barrow. The feasts of All Saints and All Souls put us in solidarity with a host of people who have struggled to see right prevail.


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I've searched php.net for 'RECORDSET' (as I know it in asp) to no avail so I guess that it comes under another term.
I have set $result = mysql_query(select * blah..) to search all and return rows as called by $searchterm.
What I am wanting to do is to be able to search the result of the above query to search for a range of items between two further variables.
Could someone help me by telling me what the terms are so that I could research them on php site such as php.net or even here.


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STRONG TOURNAMENT SHOWING - The Massena Central varsity wrestling team finished out its regular tournament season by placing second out of 17 teams at a tournament in Colchester, Vermont, this past weekend.
Peru led the teams standings and Saranac Central placed third behind the Raiders. Senior Isaiah Perry, who grappled his way to the top of the chart at 138 pounds, was voted as the Most Outstanding Wrestler in the 99-145-pound catergory. Jeremy Malone also came away with a championship, leading the way at 195 pounds. Placing second for Massena were Hunter Perrine (152) and Nolan Terrance (285). Third-place finishers were Skyler Cameron (113) and Landon Laughlin (132) and placing fourth were Konnor German (120), Jesse Patraw (126), Dan Elman (145) and Joey Ferrera (182). (Submitted Photo)
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Utah Attorney General Mark Shurtleff recently asked the United States Supreme Court to consider a federal shield law for reporters and confidential sources.
Shurtleff led the effort to file a friend of the court brief that has been signed by attorneys general from 33 states as well as Utah, pointed out the state office.
The brief filed by the Shurtleff and the attorneys general from the 34 state urges the nations high court to recognize a news reporter's privilege.
"A free society needs a free press," commented Shurtleff. "We are asking the supreme court to make sure reporters are not prosecuted under federal law for doing something they are encouraged to do under state law."
The amicus brief asked the U.S. Supreme Court for a balancing test that would weigh the public interest in a reporter's ability to gather news against the need to disclose confidential sources.
The attorneys general also requested the implementation of a federally recognized reporter's privilege.
According to Shurtleff, guidelines recognizing reporter privilege is already found in 49 states and the District of Columbia.
However, the federal district courts have issued numerous contradictory rulings on what the reporter privilege actually means.
The case currently being considered by the U.S. Supreme Court, Miller vs. United States of America, considers three issues:
Does the First Amendment provide journalists protection from revealing confidential sources in federal criminal proceedings?
Should a federal privilege be created to protect journalists who are subpoenaed to reveal confidential sources in federal criminal proceedings?
Is it fair to imprison a reporter for refusing to disclose sources without giving the reporter a chance to look at the government's evidence of the need for disclosure?
The case involves a U.S. Department of Justice investigation into leaks about a CIA agent and weapons of mass destruction in Iraq.
New York Times correspondent Judith Miller was found in civil contempt and ordered to serve up to 18 months behind bars for failing to identify her confidential sources.
"From the colonial times of John Peter Zenger and Benjamin Franklin to today, journalists have been willing to go to jail to protect their ability to keep the public informed," noted Shurtleff.
"It is time for the courts to clarify the relationship between reporters and their sources," concluded the Utah Attorney general.


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The Native Plants professional section is intended to be a resource to organizations that focus on the plants native to North America for display, collections, research, conservation, and land stewardship. This professional section is particularly of value to these organizations because of the, often unique, roles they play in their communities through: stewardship of natural lands and watershed resources; display, living collections, and/or herbaria resources focused on regional flora; involvement with in situ and ex situ efforts to conserve biodiversity; education/interpretation targeting the value of regional biodiversity; leadership in addressing issues of biological invasion and its impacts on natural systems and much more.
The Native Plants professional section provides a forum where like-minded institutions can create a vibrant dialogue to discuss topics ranging from horticulture, education, and research to ecology, conservation, and land stewardship practices. This professional section provides an interactive forum for sharing information and approaches to celebrating and promoting region plant diversity for gardening and healthier natural systems.
Links of Interest
Professional Development


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A Fort Drum man faces driving while intoxicated and other charges after an accident early Saturday.
Kyle R. Merriman, 20, of 10614 5th Armored Division Drive, Apt. 215, Fort Drum, was charged by Watertown police at 2:30 a.m. on Route 3 in the town of LeRay after he allegedly was involved in an accident in the city. He also was charged with leaving the scene of a personal-injury accident, passing a red traffic signal and fourth-degree criminal possession of a weapon.
Police said Mr. Merriman was traveling east on Factory Street while James D. Wilkins, 20, of P685 Oswego Ave., Fort Drum, was making a left turn from High Street onto Factory Street.
As Mr. Wilkins proceeded to make his turn, it is alleged that Mr. Merriman passed through a red light and struck the Wilkins vehicle, then fled the scene out Huntington Street. When his truck was halted on Route 3, police said, chuka sticks were found in the back seat.
Mr. Wilkins was taken to Samaritan Medical Center for treatment of chest pains. Neither Mr. Merriman nor four passengers in his vehicle were injured. Mr. Merrimans blood alcohol content was not available.
The following motorists also were charged with driving while intoxicated or driving under the influence of drugs and related offenses:
n Jonathan M. Monica, 23, Copenhagen, was charged by Lewis County sheriffs deputies about 3:30 a.m. Saturday with three counts of felony DWI under Leandras Law after allegedly driving while intoxicated on West State Street in Lowville with three children as passengers.
Deputies said a third party reported that Mr. Monica was possibly driving while intoxicated, and after a traffic stop, he allegedly was found to have a BAC of 0.08 percent, the threshold for intoxication under state law. Deputies said he had a 2-year-old as a passenger, as well as two children about a month old.
He also was charged with failure to keep right, failure to signal within 100 feet of a turn, driving with a suspended drivers license and three counts of endangering the welfare of a child.
n Benjamin J. Flansburg, 30, Kotary Road, Constableville, was charged by Lewis County sheriffs deputies with felony DWI under Leandras Law, speeding and consuming alcohol in a motor vehicle at 9:43 p.m. May 10 on Route 26 in the town of Martinsburg.
Deputies said Mr. Flansburg was driving drunk with his 4-year-old son in the vehicle at a speed of 79 mph in a 55-mph zone. He had a BAC of 0.12 percent, deputies said.
A passenger in his truck, whom deputies would not identify, was treated for an unrelated injury by Lewis County Search and Rescue.
n Michael J. Pender, 37, of 20441 Hadcock Road, was charged by Jefferson County sheriffs deputies at 4 p.m. Saturday on Main Street in Theresa after being involved in a one-vehicle accident. Deputies said he was making a left turn from Alexandria Bay Road onto Main Street when he lost control of his motorcycle, crossed the roads center line and skidded across the pavement, striking a guardrail. He was treated at the scene for scrapes and bleeding from his ear, but refused further medical treatment. His BAC was alleged to be 0.08 percent. He also was charged with failure to keep right.
n Chavah Norstrom, 20, of 623 Grant St., was charged by Watertown police about 12:30 a.m. Sunday in the 1200 block of State Street. She also was charged with failing to keep right and refusal to take a prescreening test for the presence of alcohol, although she later submitted to the test, which allegedly yielded a BAC of 0.17 percent. She also was charged with consumption of alcohol in a motor vehicle.
n Joseph B. Garrison, 47, of 16338 Evans Road, Hounsfield, was charged by Jefferson County sheriffs deputies with aggravated DWI, reckless driving, failure to keep right and unlawful possession of marijuana at 7:25 p.m. May 12 at his residence. Deputies said his BAC was 0.23 percent.
Aggravated DWI is charged when the BAC is 0.18 percent or more.
n Michael R. Heisler, 22, of 43118 Route 37, Redwood, was charged by state police with felony DWI at 4:16 a.m. Sunday. Mr. Heisler was stopped for traveling 50 mph in a 35 mph zone on County Route 6 in Morristown, police said. His BAC was measured at 0.14 percent, police said.
He has had a previous DWI conviction within the past 10 years, leading to the felony charge.
n Monique A. Holden, 28, of St. Regis Falls, was charged by Potsdam village police at 1:32 a.m. Friday on Market Street. Her BAC was 0.16 percent, police said. She also was charged with driving without a license.
n Andrew L. Nichols, 22, Fort Drum, was charged by state police at 2:18 a.m. Saturday on Route 11 the town of Pamelia. He also was charged with driving without a license and failure to keep right.
Additional information was not available.
n Robert P. Forsythe, 28, Castorland, was charged by state police at 1:07 a.m. Saturday on Route 126 in the town of Croghan. Further information was not available.
n Kyle R. Williams, 23, Port Leyden, was charged by state police at 1:05 a.m. Sunday on Main Street in the town of Martinsburg. Further information was not available.
Charged with driving while under the influence of drugs:
n Charles E. Taylor, 49, of 8811 County Route 5, Three Mile Bay, was charged by Jefferson County sheriffs deputies just after 4 p.m. Friday on Route 12E in Chaumont. Deputies said they received a report of an intoxicated driver at Citizens Bank of Cape Vincent and met Mr. Taylor leaving the bank. He allegedly admitted that he had driven from his home to the bank and that he had taken medications that had been prescribed for his wife.
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Cherish those good days
1 photo | Posted 11/15/12
A couple enjoys yesterday's sunny conditions for a stroll along the beach at City Park. While Hurricane Sandy stripped park trees of their leaves, the beach was left largely intact thanks to work, it would appear, by city crews following Tropical Storm Irene last year. (Warwick Beacon photo by John Howell)
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A.J. Pierzynski is a free agent, and the Mets need a catcher
In a report for MLB.com, Mark Bowman says it's possible the White Sox might be interested in giving their starting catcher job to 27-year-old Tyler Flowers, which could lead to A.J. Pierzynski's departure.
Bowman says the Mets, Pirates, Indians and possibly the Cubs could all be teams interested in acquiring Pierzynski this winter if he does leave the White Sox.
However, Jon Heyman of CBS Sports says the Mets are more inclined to trade for a catcher.
Pierzynski, who will be 36 on Opening Day, hit .278 with 27 home runs and 77 RBI in 135 games for the White Sox in 2012. He just completed a two-year, $8 million contract he signed before the 2011 season.
Michael Baron, ContributorPierzynski had a fantastic year with the White Sox – he set a career-high with 27 home runs and matched a career-high with 77 RBI. He has been a durable and solid defensive catcher in his career and also earned a strong reputation working with the White Sox's pitching staff this past season. That along with his proven leadership abilities could be very valuable to a team like the Mets, especially in their current state of evolution as they try to develop a young and talent pitching corps. It would be hard to expect a similar offensive output from Pierzynski next year, especially if he leaves US Cellular Field which is a haven for hitters. And, given he loves playing in Chicago, and there is reportedly mutual interest between him and the White Sox on a new deal, I find it hard to envision him signing with another team even though Bowman says they could be interested in passing the baton to Flowers.


text: 1 Resolution may vary based on printer driver setting. Ink droplet can be placed with a horizontal pitch of 1/9600 inch at minimum.2 PPM print speeds are based on the highest speed printer driver mode. Photo print speed based on maximum print speed using Canon Photo Paper Plus Glossy. Print speed will vary based on system configuration, software, document complexity, print mode and page coverage.3 Will vary based on composition of images/documents printed.


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The Lorewalkers
Archaeology Changes in Mists of Pandaria
Mists of Pandaria: Reputation Quick Facts
The Exalted: An Overview of all Reputations
Wowhead's Guide to the Lorewalkers
|Quick Facts
The Wowhead Client is a little application we use to keep our database up to date, and to provide you with some nifty extra functionality on the website!
It serves 2 main purposes:
You can also use it to keep track of your completed quests, recipes, mounts, companion pets, and titles!
So, what are you waiting for? Download the client and get started.


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Facsimile Viewer: King Lear, Quarto 2 (Garrick)
< Stop Comparing Zoom: >
- King Lear, Quarto 2 (Garrick) Book Info Page Info
- This image is copyright ©British Library, London. It may be used for educational, non-profit purposes. All other uses must be negotiated with the copyright holder.
- Page Info Book Info King Lear, Quarto 1 (Halliwell-Phillipps (Alternate))
- © The British Library Board (shelfmark C.34.k.17)


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What if you could help a child in need simply by scanning a Microsoft Tag at the supermarket with your mobile phone? Or provide clean water to a third-world community by snapping a Tag on your office water cooler?
When marketing-trend company PSFK released its Future of Mobile Tagging report in January, it partnered with the U.S. Fund for UNICEF to challenge design agencies around the world to create innovative fund-raising campaigns using Microsoft Tag.
"We love PSFK and Microsoft Tag for bringing so much creative brainpower to our fund-raising challenges," says Kelli Peterson, director of Corporate Partnership Development at the U.S. Fund for UNICEF. "Not only did we get a treasure chest of fun ideas that we're already running with, but the concepts are smart, intuitive and easy to implement — a tribute to the Microsoft Tag technology."
Today, PSFK and UNICEF announced that WABI-SABI Inspiration Lab's "1x2" concept won for its simplistic, thoughtful integration of Tag and scalability.
WABI-SABI's 1x2 campaign turns the typical "buy one, get one free" supermarket sale into a fund-raising opportunity for UNICEF, connecting people to the realities of childhood hunger and encouraging easy action using their mobile phones. Shoppers scan a Microsoft Tag on products such as milk, water, books, medicines, or clothes, and are prompted to donate the monetary equivalent of a second item to support a child in need. They'll also be encouraged to share their activity through social networks to encourage others to donate.
PSFK also posted the top 10 concepts and asked readers and event attendees to vote for their favorite. As reported in MediaPost's coverage of the contest, the "people's choice" was advertising agency BBH's concept to raise women's rights awareness through the use of Microsoft Tags on clothing.
"People can now harness the power of their mobile phones to help 'do good' in the world, and this creative contest brought out many compelling ways to do so," says Marja Koopmans, general manager of marketing for Microsoft's Startup Business Group. "We're delighted that Tag can play an inventive role in UNICEF's fund-raising efforts."
What do you think of the winning concepts? Will they encourage you to donate to UNICEF programs? Are there other ideas that'd help drive donations? Let us know in the Comments below or on Tag's Facebook or Twitter pages.
Type the code from the image
Design Tags that scan easily and offer an engaging mobile experience
Capture customers in the moment and bring printed materials to life
Tag lets you engage people anytime, anywhere, from magazine ads to store aisles
Wednesday, Mar 23, 2011 at 8:00 AM
Tuesday, Mar 22, 2011 at 11:00 AM
Monday, Mar 21, 2011 at 8:00 AM
Friday, Mar 18, 2011 at 11:00 AM
Wednesday, Mar 16, 2011 at 9:00 AM
Download the Tag app
at http://gettag.mobi
and scan this Tag.


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KAILUA-KONA, Hawaii Lisbon native Matt Russell finished 19th overall in the pro division of Saturdays Ironman World Championship.
Russell, a former Canton high school distance running standout who became a professional triathlete in 2010, finished in a time of 8 hours, 39 minutes and 59 seconds.
Russell finished the swim in 1:04:12, bike in 4:38:25 and run in 2:52:58.
Former Ogdensburg Free Academy athlete Amy Farrell finished 499th overall in the amateur competition. She was fourth in the age 35-39 female division. Farrell, who teaches and caoches at Tupper Lake high school, finished in 9:50:55. She finished the swim in 1:06:19, bike in 5:14:27 and run in 3:24:07. It was her third time competing in the Ironman Championship and her first time as an amateur.
Jeff Kellogg of Adams Center, participating in his first Ironman Championship, placed 940th overall as an amateur. Competing in the mens 50-54 division, Kellogg finished in 10:31:22. He completed the swim in 1:17:06, the bike in 5:01:02 and the run in 4:02:48. He was 51st in his division.
Sackets Harbors Audra Adair, competing in the same division as Farrell, placed 1,148th overall as an amateur and 44th in the 35-39 female division with a time of 10:54:55. She completed the swim in 1:20:17, the bike in 5:34:53 and run in 3:52:33.
Robert Tebo of Tupper Lake placed 1,778th overall, finishing in a time of 13:52:50. He finished the swim in 1:22:36, bike in 6:36:49 and run in 5:36:48, competing in the 65-69 male category. He was 17th in his category.
The 35th annual event features a 2.4-mile swim, 112-mile bike and marathon run of 26.2 miles. Belgiums Frederik Van Lierde won with an 8:12:29 time.
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Cleanup Process
EPA Cleanup
For more information please visit EPA's Cleanup page.
Cleanup Process
The Superfund cleanup process begins with site discovery or notification to EPA of possible releases of hazardous substances. Sites are discovered by various parties, including citizens, State agencies, and EPA Regional offices. Once discovered, sites are entered into the Comprehensive Environmental Response, Compensation, and Liability Information System (CERCLIS), EPA's computerized inventory of potential hazardous substance release sites (search CERCLIS for hazardous waste sites). Some sites may be cleaned up under other authorities. EPA then evaluates the potential for a release of hazardous substances from the site through these steps in the Superfund cleanup process. Community involvement, enforcement, and emergency response can occur at any time in the process. A wide variety of characterization, monitoring, and remediation technologies are used through the cleanup process.
|Preliminary Assessment/Site Inspection
Investigations of site conditions. If the release of hazardous substances requires immediate or short-term response actions, these are addressed under the Emergency Response program of Superfund.
|NPL Listing
|National Priorities List (NPL) Site Listing Process
A list of the most serious sites identified for possible long-term cleanup.
|Remedial Investigation/Feasibility Study
Determines the nature and extent of contamination. Assesses the treatability of site contamination and evaluates the potential performance and cost of treatment technologies.
|Records of Decision
Explains which cleanup alternatives will be used at NPL sites. When remedies exceed 25 million, they are reviewed by the National Remedy Review Board.
|Remedial Design/Remedial Action
Preparation and implementation of plans and specifications for applying site remedies. The bulk of the cleanup usually occurs during this phase. All new fund-financed remedies are reviewed by the National Priorities Panel.
|Construction Completion
|Construction Completion
Identifies completion of physical cleanup construction, although this does not necessarily indicate whether final cleanup levels have been achieved.
|Post Construction Completion
|Post Construction Completion
Ensures that Superfund response actions provide for the long-term protection of human health and the environment. Included here are Long-Term Response Actions (LTRA), Operation and Maintenance, Institutional Controls, Five-Year Reviews, Remedy Optimization.
|NPL Delete
|National Priorities List Deletion
Removes a site from the NPL once all response actions are complete and all cleanup goals have been achieved.
|Site Reuse/Redevelopment
Information on how the Superfund program is working with communities and other partners to return hazardous waste sites to safe and productive use without adversely affecting the remedy.
Superfund Help: Acronyms | Topics | Frequent Questions | Publications | Sitemap


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Royals could deal Alex Gordon for starting pitching
In a post to his blog for ESPN, Buster Olney says the Royals could deal position players in order to acquire starting pitching this winter.
Olney says OF Alex Gordon could be among those the Royals make available.
In 161 games for Kansas City in 2012, Gordon hit .294 with a league-high 51 doubles, a .368 OBP, 14 home runs and 72 RBI although he struck out 140 times in 721 plate appearances.
Gordon is in the second year of a four-year, $37.5 million contract he signed before 2012 season. He earned $6 million in 2012, will earn $9 million in 2013, $10 million in 2014, and $12.5 million in 2015. He holds a $12.5 million player option for the 2016 season.
Michael Baron, ContributorI've received several emails about the possibility of the Mets acquiring Gordon. He's quietly good, thanks to playing in Kansas City. He had a similar, if not better season than that of Justin Upton. In fact, according to Fangraphs, Gordon posted a 5.9 WAR, compared to a 2.5 WAR from Upton. Gordon's a few years older than Upton, but he has a very team-friendly contract which is similar to Upton's deal with Arizona. Gordon is a better defensive player than Upton, and that's important in the big ballparks in the National League East. He also has a great arm, which could go a long way towards limiting extra bases from the opposition.
The main issue I see with Gordon is that he's left-handed and he strikes out a lot. Upton does as well, but he would provide better balance from the right side. But depending on how the market plays out this winter, I wonder if Gordon would be more obtainable than Upton. I'm sure demand will be high, but the Mets potentially have starting pitching to trade, so a possible match might exist heading into the off-season.


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Lead and manage your group. Enable them to learn skills, enjoy mountain biking and become more independent.
Whether leading, guiding, instructing or training others, CTC's Trail Leader course is the first vital stage to get you going.
The Trail Leader course combines training and assessment into a single package, so your qualification is completed within one course - and there is no membership requirement or other fees either. We will even provide your food and accommodation at our residential venues. Now that is what we call value for money!
CTC Trail Leaders have gained all the fundamental and rounded skills and competencies required of those leading groups of mountain bikers. By achieving this qualification, you will be able to:
Provide fun, engaging and developmental sessions for your participants
Of course, you won't necessarily be able to learn everything about mountain bike leading in one course, so Trail Leaders are restricted to Trail Terrain. If you want or need to go beyond this, then using the core principles gained during your Trail Leader Award, you can progress on to CTC's other Leader, Instructor or Trainer strands.
Resources are available to all members of CTC.Login now if you are already a member of CTC or Join CTC now to access this content.
Great Longstone
Thornbridge Outdoors is Sheffield's Outdoor Education Centre. Providing a range of outdoor activity, education and environmental development opportunities for school and youth groups, Thornbridge used to be part of Thornbridge Hall. The 19th century sections remain Grade 2 listed and the centre is now split into three distinct facilities: the Farm, the Lodge, and the fully equipped campers' block.
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