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Montgomery High School freshman Camden Dahms doesn't usually get to throw punches in class.
But on Friday, Dahms and his first-year Mandarin classmates learned the basic moves of Wushu, a Chinese martial art, from a local expert brought in by Mandarin teacher Denise Long to give students a glimpse of another aspect of Chinese history.
"I wanted to expand students' understanding of Chinese culture and invigorate their interest in learning the language," Long said.
The three-dozen first-year Mandarin students are expected to spend more than an hour for three Fridays this spring stretching, learning forms and getting lessons on the meaning behind moves and seemingly simple hand gestures and greetings.
"I wanted to expose them to as much of the culture as possible," Long said. "I also wanted to get someone who the kids could connect with."
Long teamed up with Justin Eggert, a Santa Rosa High School graduate who runs the Wu Academy in Santa Rosa. Eggert, 29, and is a nationally and internationally decorated "Sifu," or master of wushu, an ancient martial art. Eggert agreed to volunteer on three Fridays with the students, teaching them movements and explaining — alternating between Mandarin and English — the meaning behind the forms.
Between moves, Eggert explained that a simple greeting of putting a left fist into the open palm of the right hand symbolizes the oceans and lake regions around ancient China coming together in peace.
"If you salute someone like this then you are signaling that we should be brothers, we should be sisters," he said. "You would never do that unless you really meant it."
To do the reverse, a right fist into the left hand, has an entirely different meaning, he said.
Dahms, who studied the language for two years at Slater Middle School, said the lessons make Mandarin come alive in a new way.


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Emerson (Ralph Waldo) Elementary School
Public School | Grades K-6 | Garvey Elementary
Rosemead, CA 91770
(626) 307-3333
7544 East Emerson Place, Rosemead, CA 91770
(626) 307-3333
Elementary Schools Nearby
|School Name distance
|Community Rating
|New Avenue School 0.2 miles
|Esther's Nest Children's School 0.2 miles
|Duff (Margaret) Elementary School 0.4 miles
|Bitely (Arlene) Elementary School 0.5 miles
|Marshall (John) Elementary School 0.7 miles
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subset: commoncrawl


text:
Nice, really looking forward to "The Complete Edition" :D
And about the tattoos: The first one looks okey i think. Don't ask me what i think can be improved tough xD
The 2nd one looks good at what i can see from the picture. The 3rd one is perfect! The 4th looks weird actually. Maybe it has something do to with the eyebrows. The tattoo is "over" the eyebrow.


text:
Books & Music
Food & Wine
Health & Fitness
Hobbies & Crafts
Home & Garden
News & Politics
Religion & Spirituality
Travel & Culture
TV & Movies
Crime Site Map
Crime can happen to anyone, but the more informed you are about certain crimes, the less likely you´ll become a victim of them. Get valuable tips and info here.
All about assassinations and unsuccessful attempts on the lives of political leaders.
Take a look at my thoughts about books and movies based on true crime cases.
Read about the many crimes perpetrated against soldiers and civilians during the dark days of the United States Civil War.
This category contains articles about crimes that have never been solved-in police lingo, "cold cases."
Movies and TV shows that deal with murder, courtrooms, prisons, and other crime in general will be featured here.
This category includes cases with any type of crime against children; that is, anyone under the age of 18. Murders, kidnappings and abuse cases can be found here.
This section will include drug cases, different types of drugs from prescription to street drugs, how to talk to your kids about drugs, how to react to peer pressure, how to "Just Say No".
Articles about dumb criminals, also known as the "What was he/she THINKING?" files.
Here you will find some of history´s most well-known crimes. Either the criminals, victims, or the crimes themselves have captured public attention on a large scale.
Murders committed by those under age 18 are often among the most shocking. Learn about these cases here.
Diane Downs, Marybeth Tinning, Susan Smith. What do all these women have in common? They are mothers who killed their own children. Learn about their cases and others here.
This subject is for articles that are more or less generic or do not really fit under any of the other subject headings.
Articles about famous missing persons cases can be found here. This section includes cases involving people of all ages.
Read about criminals motivated by obsession with another.
This will have articles about crimes and criminals and law enforcers of the Old West.
This subject will house articles relating to the Mafia and key figures of the Mafia and other criminal organizations.
These articles will be about prisons, both famous and infamous, throughout the world. Read about how criminals were treated and what prisons were escaped from.
Serial killers are undoubtedly the most well-known of all killers, due to their body counts. Learn about Bundy, Gacy, Manson and more here.
This subject will have articles that are about women involved with crime throughout history, either as the perpetrator or the victim.
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text:
Chad Bulich, and others
Santa Clara University
Wednesday, April 26, 2000
3:00 p.m.Pacific Forum
In the
spring of 1999, the Santa Clara Remote Extreme Environment Mechanisms (SCREEM) lab formed
its second underwater ROV design team as part of its Extreme Environment Telepresence
Enchanced ROV (ExETER) program. With funding from The West Coast and Polar Regions
Undersea Research Center, the team had the goal of designing, manufacturing, and
delivering a versatile and scientifically capable ROV after one complete school year.
Using the experience gained in the previous year from the first ROV design group, team
Triton, a design plan had to be quickly created and implemented in order to successfully
deliver the ROV by the end of the school year.
The ExETER2 team decided to first start out by designing a test ROV in order to gain
knowledge and experience toward ROV design and fabrication. Named Nautilus, the
main goal of Santa Clara Universitys (SCU) second ROV was to focus on the design and
fabrication of the syntactic foam flotation. Completed in late March, the knowledge gained
from this vehicle was then carried into the design of Mantaris, SCUs third
ROV. Mantaris was designed at approximately 400 pounds with the capability of
carrying a wide variety of scientific payloads. SCU has been working closely with Deep
Ocean Engineering and MBARI throughout the process, and students continue to work hard to
complete the fabrication of ROV Mantaris.
In this seminar, the design philosophy of the lab and the subsequent design and
capabilities of both Nautilus and Mantaris will be discussed.
Next: Automatic vision-based local positioning, navigation, and seafloor mapping for unmanned submersible vehicles
Last updated: December 19, 2000


text:
Participate in This Event or find another event
Friday, May 13, 2016
6 p.m.
Western Guilford High School
Greensboro, NC Map it
Already a participant?
Log in here
24 teams and 62 participants have raised $12,682.45
Total above may not reflect all participants, teams, and donations
Paint Your World Purple!
for Life of Greensboro
Kickoff Meeting
November 19, 2016
Cone Health Cancer Center
501 N. Elam Avenue
Greensboro, NC
Please RSVP by November 13th by responding to this email, or call 336-834-3354.
Food will be provided, so RSVP is important.
*We will have a guest speaker sure to make you laugh and show an exciting side to Relay for Life!*
*Information stations will be set up with supplies to get your team ready for 2016
The American Cancer Society Relay For Life movement is the world's largest and most impactful fundraising event to end cancer. It unites communities across the globe to celebrate people who have battled cancer, remember loved ones lost, and take action to finish the fight once and for all. With the support of thousands of volunteers like you, the American Cancer Society is helping save more than 500 lives a day. Please join us and take action against a disease that has taken too much!
Remember or honor a loved one who has battled cancer with a luminaria tribute bag »
Connect with others and find resources to help you participate in the Relay For Life movement »
Event sponsored by:
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Contact Kelly Hurley:
(336) 834-0844


text:
- Filed Under
The Dutchess County Department of Health will conduct a countywide phone survey this month in order to get residents' perspectives on local health and quality of life issues.
The survey is a follow-up to the community health survey conducted by the Department of Health conducted from 2008 to 2009.
"Not only will this phone survey help determine residents' needs so we can plan future action accordingly, but it will also allow us to understand how their needs are changing over time," said Commissioner of Health, Michael Caldwell. "We appreciate residents taking a few minutes to share their input in this important planning process."
In addition to other questions, residents will be asked to share their experiences with the local health and human services system.
Metrix Matrix, Inc., an independent-contracted company will be contacting residents by telephone throughout the next few weeks to conduct the interviews.
Results are confidential.
The survey will be funded by the Foundation for Community Health, Health Quest, and St. Francis Hospital.
For the results of the previous survey visit www.dutchessny.gov. Call Michael Caldwell, Commissioner of Health at 845-486-3432 with any questions.


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Hey, I'm Robin from Leamington Spa in the UK.
Always wanted an RC car from a young age but now can afford what is admittedly expensive hobby. I've got an Ansmann Royal Flash with an EZRun 9t brushless setup, upgraded shocks and stripped to two wheel drive. I've also got a HPI Bullet MT but not taken it out properly yet, only had it a few weeks and only run it in. Gonna take it bashing soon though!


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Stosur avoids another early Sydney exitComment on this story
Australia's Samantha Stosur failed to allay fears she could be heading for another early exit at her home grand slam with a scrappy performance in Hobart while a trio of big names tumbled out of the Sydney International on Monday.
Double grand slam champion Svetlana Kuznetsova and French Open winner Francesca Schiavone crashed out of the first round in Sydney, while former world number one Jelena Jankovic also booked an early flight to Melbourne for next week's Australian Open.
Stosur appeared on course become the third grand slam winner to lose on Monday when she struggled at the Hobart International before the top seed overcame two lengthy rain delays, chilly conditions and stubborn American Madison Brengle.
The 23-year-old Brengle won the first set in a tiebreak before Stosur managed to run away with the second and then claimed the third set tiebreak on her fifth match point to clinch the 6-7 (4-7) 6-1 7-6 (7-5) victory.
Stosur, the 2011 U.S. Open champion, has struggled on home soil in the past five years, having not advanced beyond the fourth round, with six first round exits in 14 tournaments in Sydney, Brisbane and the Australian Open.
She lost all three of her matches in the Hopman Cup in Perth before entering Hobart, which had attracted a strong field before a wrist injury forced Italy's Flavia Pennetta to join Venus Williams on the sidelines.
Russia's Kuznetsova, who had a good second half of 2013 to enter the Sydney tournament inside the top 20 after battling back from knee injuries in 2012, was surprisingly beaten 6-3 3-6 7-5 by American lucky loser Varvara Lepchenko.
Schiavone, the 2010 French Open champion, lost 6-4 6-4 to Lucie Safarova of the Czech Republic. The 33-year-old Italian was also knocked out of the first round of the Brisbane tournament last week by Jankovic.
Serbia's Jankovic, the fourth seed in Sydney, was unable to repeat her semi-final run in Brisbane and was swept aside 6-4 6-2 by Russian left hander Ekaterina Makarova, who used her big ground strokes to move the world number eight around the court.
"I tried to be aggressive and not let her attack, because she's really good playing down the line from the backhand," Makarova told the tournament website.
"So I tried to move her to the backhand, not to stand and hit it.
"I was just thinking that it would be a really long match, every point is really long because she never miss those easy balls.
"But I showed my best tennis, and it works really well. I'm happy that I came through."
Denmark's Caroline Wozniacki, playing for the first time since announcing her engagement to golfer Rory McIlroy over the New Year, overcame a tough challenge from Germany's Julia Goerges before she clinched a 3-6 6-2 6-4 victory to set up a second round showdown against Safarova.
American Jack Sock vindicated Auckland Open organisers' decision to give him a wild card with a 6-3 6-4 victory over France's Adrian Mannarino to set up a second round clash against second seed Tommy Haas of Germany. – Reuters
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text:
Stethoscope wrapped around hundred dollar bills
- Filed Under
A doctor is accusing the Calumet Medical Center of racial discrimination after he was terminated two years ago following the death of a patient.
Dr. Zulfiqar Ali filed a lawsuit in the Green Bay division of U.S. District Court July 9 against the Chilton hospital and its operating companies, Affinity Medical Group and Affinity Health Systems, based in Menasha.
The suit claims Ali's termination resulted from retaliation and racial discrimination. He also accused staff members of defamation, invasion of privacy and breach of contract. ...


text:
Speaker of the House John Boehner, R-Ohio, left, arrives at the White House for a meeting with President Barack Obama, in Washington, on Thursday, Dec. 13, 2012. With time growing short and no "fiscal cliff" progress evident, President Barack Obama and Republican House Speaker John Boehner set face-to-face negotiations for late Thursday at the White House.
- Filed Under
President Barack Obama and House Speaker John Boehner held a "frank" meeting lasting nearly an hour Thursday night, aides to both men said. Boehner returned to the Capitol without public comment, and the aides would not discuss whether the negotiating session at the White House resulted in progress to avoid the looming "fiscal cliff."
It was the two men's second face-to-face encounter in five ...


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New for mid 2012, the Phil & Teds Navigator replaces the popular Explorer stroller, with a few great enhancements!
Navigator stroller features and enhancements:
- Slightly shorter wheelbase for better handling
- 12″ pneumatic tires for smooth push on pavement and all-terrain capability
- Start as a single, then a double for one newborn + toddler or for two toddlers
- Optional face-to-face rear facing seat when used as a single
- One handed easy reclining doubles kit
- One handed easy fold
- Most vibrant colors to date! Colorful canopy matches seat liner for quite the splash of style!
- Follow-the-sun pivoting hood on main seat
- Height adjustment handle
- NEW harness feeding system eliminates free-hanging straps
The 2012 Phil & Teds Navigator stroller debuts around August 2012 and will retail for around $499.


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from £0 /night help Price for guests, Nights
from £0 /night help Price for guests, Nights
Estimated nightly price based on a weekly stay. Excludes fees (if applicable). Enter your dates to see the total cost.
B&B / 13 bedrooms / sleeps 2 Home 524083
Availability Your dates are available
B&B / 13 bedrooms / sleeps 2
|Key Info
Hotel Roulis is a two star hotel with 13 double bedroom and 2 single, basic standard ,situated at mesonghi village 21 kilometers south from Corfu town.All rooms have bathrooms refrigerator air conditioner
and balcones.The distance from mesonghi beach is just 10 miters!
At the ground floor it s a lovely traditional taverna-bar that serve breakfast lunge and diner and drinks all the products are fresh and local and came with lots off ouzo!!
The owners are in tourist business long time so the know very well how to trite there guests,
the are very friendly and hospitality is the number one for them!
So if you want to spend a relaxing holiday fill family with ass you are more then well come!!
|Sleeps up to 2, 13 bedrooms
|13 bedrooms, 1 bathrooms of which 1 Family bathrooms
|Nearest beach
|MESONGI 10 m
|Will consider
|Long term lets (over 1 month)
|Car not necessary
|Nearest Amenities
|10 m
|Nearest travel links
|Nearest airport: corfu 21 km
|No pets allowed, Yes, smoking allowed
Features and Facilities
|Sea view
|Air conditioning, Wi-Fi available
|Double beds (1), Single beds (2)
|Linen provided, Towels provided
|Balcony or terrace
|Not suitable for wheelchair users
The Ionian Islands region
Having decided to visit Corfu (also named as Kerkyra or Korfu), one of the most interesting Greece islands of the Ioniansea prepare yourself for an unparalleled experience. An amalgam of natural beauties traditional villages & features and archaeological sites. Corfu lies to the north of the ionian sea at the entrance of Adriatic sea. It is the second largest island in the group known as the Ionian Greek islands. Corfu is the island of miracles and wonders, where every moment the scene changes without affecting the harmony of the terrain.
Messonghi is a relatively unspoilt, small and uncomplicated resort in Corfu running parallel to the sea for about one mile, and separated from its close neighbour Moraitika by the Messonghi River. The former fishing village of Messonghi Village located on the south-east coast of Corfu, 14 miles south of the capital, Corfu Town (Kerkyra) and the airport. Messonghi resort tend to appeal to a cosmopolitan mix of young families and couples looking for a relaxed holiday base with a friendly atmosphere. Messonghi is centred around the long sandy beach found on a sweeping bay with a headland at the southern end, all on a coastal plain backed by olive grove covered hills. Messonghi beach is away from the traffic of the main road and is well organized, with shallow areas safe for children and plenty of water sport activities on offer. Nightlife consists of a modest selection of bars and tavernas and Restaurants, with the option of Moraitika village across the river for a livelier alternative. Shopping likewise Messonghi could include trips to nearby traditional Corfu villages like Hlomatiana and picturesque Agios Dimitrios where you will find fine views. Other east coast resorts are accessed by buses on the main coast road. Other popular Messonghi excursion options are a bus or boat trip to the fascinating Venetian capital, Corfu town (Kerkyra), and the Aqualand theme waterpark, very popular with children. And remember, holidays in Messonghi are also effectively a holiday in the sister resort of Moraitika village, which offers far more in the way of bars, clubs and discos and is easily walkable from Messonghi. Take time to visit the original very old village of Ano Moraitika, a contrast from the main resort with its narrow lanes and picturesque unspoilt little flower-decked houses
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text:
Open Badges Case report
Visual diagnosis: Enucleation status post gunshot wound to the head: A visual diagnosis/case report
University of Florida Department of Emergency Medicine P.O. Box 100186 Gainesville, 32610, FL, USA
International Journal of Emergency Medicine 2011, 4:61 doi:10.1186/1865-1380-4-61Published: 3 October 2011
We present the case of a patient who attempted to commit suicide via a gunshot to the head. However, instead of ending his life, he destroyed both of his eyes. Computed tomography scans are shown.
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text:
- Filed Under
Deputy Brevard County Manager Stockton Whitten says he's "done looking" for new jobs after he turned down an offer to become Alachua County manager. Accepting the job would have increased his salary by more than $20,000 a year.
Whitten, who was promoted in December from assistant Brevard County manager, said he applied for the Alachua County job partly because it would have given him an opportunity to lead a county government and partly to live closer to many of his family members, including his mother, a brother and a sisterin the Jacksonville area.
The Alachua County Commission ranked him ...


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Been extremely fun for me to follow everyone's races/training over the past few months. I get the updates via email on my phone, so I do a lot more reading than I have been writing. I'll try to contribute a little more here.
I'd hate to think what you guys think of me. If 5'8/145 makes you enormous, I don't want to know how I'd be viewed around here (I'm about 6'0" and 175 pounds on a good day).
My training has been solid this week. I had a bad half marathon last Saturday. It was 75-80 degrees and super humid at the start of the race and given my bigger running frame, I'm a horrific hot weather runner. I got to the fourth mile and backed off from 6:40s to LSD pace (8:00-ish) because I knew I couldn't run sub-1:30 (my goal) and running a 1:35-1:38 while completely emptying the tank didn't do much for me. Thankfully, I think that turned out to be a good decision as I've had a great week thus far. I've had some pretty solid workouts this week - 28 minutes slightly below my threshold w/ the hs XC team I help coach & 7 mile tempo. First 6 at 6:31 then closed quicker on the last one (6:10-ish). I've got my last 20-miler of the training scheduled for Sunday. Every single one of my long runs has gone really well so far, so hoping to keep the streak going (for at least 3 more weeks!) Been averaging 60 mpw for the past 12 weeks with this week looking like it will be in the 72-76 range.
I ran 5 marathons in the early part of the decade in my early 20s but I haven't run one in 8 years. Based on some workouts, long runs, and races, I think I'm in shape that going out in 3:10-3:15 pace seems reasonable to go out in. What I run for the last 4-6 miles obviously is anyone's guess, but 8 years ago, getting that elusive BQ (3:10:59) was what really a goal. The current BQ for my age (3:05 minus whatever) might have to wait another year or two, though.
RFW - How far back were your 3:17/1:31 PRs? I don't know how realistic a sub-3:10 will be for me, either. I mean, I think I'm in the ballpark but it might be looking a little more probable if I can stay healthy and train consistently for the next year or so. Like yourself, I haven't abandoned the goal, though.
SteveinMinn - You probably wouldn't enjoy looking at my training log. A few weeks ago, I was having some back soreness and decided to do a long run on the TM to save a little pounding on my body. Rocked out 18 miles. According to my training log, 106 of my 191 runs this year have been on the TM. I don't prefer the TM, but I've got a 3-year old daughter, a wife that also runs in the morning, and I coach two HS sports, so often it's my only option.
PRs - 5k: 18:57 10k: 40:07 10 miles: 1:04:52 Half: 1:25:25 Full: 3:06:022015 Goals - BQ / Sub-3RunLoft - my running blog | Ultimate Running Music Mix (Spotify)
Since we are on the subject, I'm 5'10 and right now about 175. I think the lightest I've been in 26 marathons is 178. I'm not fat but hoping to get closer to 170 by marathon day. I'm pretty heavy in the legs.
Looks like Brent is the beast of the sub 3:10 thread. Being bigger really kills me in heat as well.
RFW: That sounds like a good time pacing your friend. I'm with you on wishing you had a few more weeks. My foot issue has really affected 2 weeks of running even though it was just 6 days off and I haven't done a long run in 3 weeks. I'm just hoping the decent volume I've maintained all summer will pull me through.
Patrick: Once again, thank you for updating the weekly roster.
All you Chicago guys, I'm jealous. I've done it twice but not since 09. That was the first time I qualified for Boston. I love that race. 08 temps got into the 80's but 09 was mid to upper 30's. I hope you guys get good weather.
racera: Good to see you back.
There are some good local races coming up. A 10k in mid October and a marathon/half marathon 3 weeks before my marathon. I'm planning on the half. I had a desire to do the marathon and not tell anyone but, once again, the foot thing kind of quashed that plan.
Well, I have about 12 hours of daylight to continue building the shed in my back yard. Today will suck!
2 post in a week
Patrick- Thanks for keeping the list going!
Brent- Those PR's are not too old, I ran the 3:17 last year-- the same race/course I am running this year, and the 1/2 PR was January but not a planned peak race-- I raced a 30k trail run the week before so I was happy with the time all things considered. My main problem is lost time. I had some IT band issues this spring and I lost 3 full weeks completely and then another 3 trying to get going again. Then I trained for a 1/2 iron man (july) and really only got marathon specific in the last 7 weeks (with a side trip to Leadville) My milage is lower than most here, but what I am mostly looking at is comparing my paces/ and heart rate to those paces last year. In the hopes that I can be 15-20 seconds faster this year...
That being said I had a great run this am-- we finally got a touch of fall weather (54-58 degrees the whole run) and comparing it to last year at the same time-- today I was almost 30 seconds a mile faster and a 161 avg hr as opposed to 170 hr. (max around 210) I finished the 18miles with 7:01- 7:12 - 7:14- 6:38.
Could be just a good day but its nice to feel like I am still in the chase for 3:10...
Bump-- From what I have read over the course of the year you have an impressive milage base even if you have missed a few long runs. You still have a lot of weeks to kill the miles.
Happy trails,
PR- 50 miler- 10:38 -- 6 hour 38.2 miles -- 50k 4:54:xx -- Marathon- 2:59:12 -- 1/2 Marathon 1:29:23
:Hi All,
Just a quick check-in (if this ridiculous New Balance ad will get off my screen. Come on RW). Great stuff here by all. I had my longest mileage week ever and feel really good. 7 weeks to NY.
Mon: 15.1 MLR @ 8:05
Tues: 7.5 Recovery @ 9:03
Wed: 12 w/ 7 @ LT 6:46 (78 degrees and humid!)
Thurs: 5 Recovery @ 9:24
Fri: Rest
Sat: 22.25 @ 8:05 (6 @ 8:21, 6 @ 8:09, 5 @ 7:52, 4.55 @ 7:43)
Sun: 8.5 Recovery @ 8:30)
The LT run beat me up a bit, mainly b/c of the heat, but Friday's day off really helped and the LR on Sat was fantastic. 55 degrees and perfect out. I really had to hold back from running more on Saturday!
Hope everyone had a great week.
PRs: FM 3:09:59.70 (Steamtown 2015), HM 1:25:21 (October 2013)
calbearsfan: Yep, I hear you on taking a break after a FM. I'm not particularly experienced at this yet (3 FMs as of today), but what I've found is that I need to assess how I'm feeling, both physically and mentally, and go from there. Quality is definitely right out for now I've yet to make CHI wardrobe decisions, but I'm sure we can figure out how to find one another when we get closer to the race.
thomas: How's your recovery going? Hope you're doing well.
bump14: That makes you normal-sized. Welcome to the one activity on the planet (well maybe one of three, if you count jockeying and being a coxswain) where being normal-sized is a disadvantage. I promise to not feel too bad for all of you normal-sized people. Good luck with the shed - those kinds of things are tiring, but gratifying when they're done.
rfw11: Let's agree that anyone who is 6' will look down on us from a steep enough angle to not be able to tell which one of us is shorter The Leadville trip sounds amazing - I'd love to get out that way to run sometime. I'm pretty sure I'd be struggling to hit 11min pace at anything over 5k feet though. Nice 18 miler.
lawrence: Congrats on the mileage PR! Strong work on the 22+ miler.
I had a massage on Thursday (btw, if you've not had a massage as part of recovering from a FM, you're doing it wrong), which made my legs feel about 1000x better. I went for a semi-awkward 5 mile jog at > 9 min pace on Saturday. It felt good to be out, but my quads were still pretty sore. Got a great night's sleep last night, so I went for another easy 5mi this morning, which felt great. I'll do somewhere between 25 and 35 miles this coming week, depending on how I feel, and how well I adapt to running in the dark.
I've run ~2700 miles this year and all I have to show for it is this mediocre 10k PR
Dan – Thanks for the info, maybe I'll try a massage, though my wife does her best. Swimming seems to help me immensely too. After a marathon is the only time I've willingly climbed onto an elliptical too.
RFW – Wow, you're amazing in my book. I simply don't know how you guys do the mileage. Maybe I need to try harder, haha. Yep, amazing what that cooler weather does, eh?
Brent – Same to you on mileage. Simply … wow. What half did you run? Yeah, we've had a rough August and early September in Minnesota for long runs, but sure is cooling off now. I ran my first pre-dawn run in long sleeves on Saturday morning. Bordered on "brr." So cool you coach cross-country. Hope your 20-miler went well today. I sure saw a lot of 20-milers on River Road today. Maybe you were among them? Bump – I hope the shed went as well as can be expected. Good plan on the upcoming races. You're far from "big" in the grand scheme. So cool you've done 26 marathons. Good plan choosing the half over the full, haha.
Lawrence – great week for you! 70 miles – wow. Keep NYC "perfect" for us, will ya?
Well, it's Sunday night, and my work here is done. I'm very happy with where things are at in the lead-up to NYC.
Monday – 2-mile recovery run, 8:00 pace.
Tuesday – 5 miles of speed work, 6:38 pace. Felt great.
Wednesday – 8.3 miles, 7:23 pace.
Thursday – 5 miles, 7:31 pace, included my "favorite" hill.
Friday – Swimming and weights.
Saturday – 5 miles at 7:19 pace. Included the hill, which I CRUSHED this time.
Sunday – 15 miles at 7:30 pace.
That's 40.3 miles. Very happy. Plus I got my Boston Marathon confirmation this evening. Very fortunate. One of these days I'll post here with no reference whatsoever to my injury. Hard to believe three months ago I was having days when it was hard to walk. Our bodies, and their ability to repair themselves, are amazing. Happy running and … count your blessings friends. Lots of people would kill to be able to do what we do.
A quick report of my last week:
My Pfitz 18/70 week 12 generally went well and I did all workout like written in the plan. Finally I also did a 10K "race" on my own on Saturday (there is no race in our region at this date) and also the long run on Sunday. I was quite disappointed about the result of the 10K with a pace of 06:40 and only a 41:40min. Maybe I could have been a bit faster in a real race but this pace was not much faster than a tempo run and almost no improvement to what I ran before I started Pfitz (so I just take it as a good LT workout). On the other hand the long run the next day was easy what I would not have expected. So I think my general fitness and endurance really improved but maybe not the speed. I hope it will come together to the time of the goal marathon and then it would prove the plan is having a perfect strategy. Curious how it will end.
Lawrence: Perfect week ! I think the Pfitz plan develops very well for you, also the paces fit together perfectly. Hope your next weekend will be so good, too.
Dan: Funny, I also had a massage on Thursday, the first one for at least a year... and it helped a lot. Till the marathon I will implement one every week. Wish you a further good recovery.
Steve: I´m glad to see you coming back. You have really earned this because you managed the injury so disciplined.
Wish you all great running week !
All- thanks for the encouraging words. Certainly not the result I wanted but I still held out hope for my BQ-1:31 from May working for Boston 2014 until we got the crappy news for squeakers of "only 22,000 qualifiers" a few hours later. The bright side of running 26.2 at 8:18 pace is I felt great by Wednesday and by Friday I started looking at hotels and logistics of getting to Erie since the race was still open. DW saw my search history and that led to a colorful conversation of me perhaps losing my mind . I agreed I had gone a bit mad and will let the chips fall as they may this week. Surprised there are still 5,000 slots for this week, let's hope that means the 22,000 has some wiggle room.
I stayed with a normal week 0 plan even though I felt great-
M - off
T - off
W - 60min bike ride + core
Th - 5 mi @ 8:35
Fri - 5 mi @ 8:35 + core
Sat - 7 mi @ 8:35
17 mi
I'm using the Pfitz "10 weeks in between marathons plan" going into Philly with weekly mileage of (17, 32, 42, 55, 65, 57, 67, 54, 47, 28). With only an 18/55 base, I'm looking forward to the higher volume peak weeks and hope that might give me a little more fitness, combined with the cooler temps and hopefully resulting in sub 3:05 at Philly.
Hope everyone's Fall race prep is going well. Congrats to those who got into Boston and good luck to all of the squeakers this week!!
While we're on the topic, I'm also on the heavy side--currently 5' 9.5" and 180 lbs. I've run my sub 3:10s while weighing in the lower 170s. And yeah, the heat kills me, too.
Recent Pre-Asthma PRs-- 8K (30:43)/HM (1:25:32)/Marathon (3:00:55)
Post Asthma PRs-- 5K (19:46)
station42 - That's a solid 10k time by yourself. I can never even touch "race paces" in anything longer than a few miles during a practice run. My worst runs are the one where I'm supposed to tempo or run some sort of race pace for an extended portion.
SteveinMinn - Wasn't out on River Road (I was two weeks ago). I actually live in Perham, MN (3 hrs NW of Twin Cities). Sunday morning was my first "cold" long run as well and my pace naturally dropped about 20 seconds per mile. Felt great!
dankelley - Wish I could spring for massages, but between getting 4 pairs of shoes every year and dropping $50-100 to run a race every few months (along with new iPods, GPS, etc), and crazy nutrition costs, I've got to pick and choose my financial battles. In 11 years, though, I've really not been injured and I don't really get excessively sore. If I were made of money (and time), I'd definitely incorporate it into my training. I'm getting by without it right now, though.
Lawrence1971 - Solid job on your longest week ever. Your longest week has my longest week trumped by 1/4 of a mile. Great job on the LT run!
RFW - Sounds like we are right in a similar boat. I ran a warm weather 1:31:10 earlier this summer but I was on 1:28 pace through 8 miles until hills/heat started to get the best of me. I don't know if I'm quite in 3:10 pace. Meaning, I'm surely not going to go out and just run 3:04. But I think on a good day, 3:10 would be attainable for me!
bump14/NACN!! - It's funny that I'm among the "beasts" of this thread. Of my peers, I often think I'm half the size of them! I'm by no means fat, though. I've got some big ol' quads and hammys, as well. I could maybe afford to lose maybe 5 pounds, but I eat relatively healthy (other than my daily 1 can of Mtn Dew). I don't think I have the frame to be a 140-145 lb runner nor do I want to eat flaxseed and water to try to get down to that weight.
Me - Solid week overall for me.
M - 7 miles (did some intervals slightly below my threshold w/ the XC team)...
T - 13 miles (5 w/ XC team and 8 on TM afterwards)
W - 4 miles - easy
T - 12 miles - Woke up early. Did 2 mile wu then 7 mile tempo. First 6 at 6:31 and then closed in 6:10-ish. Felt super easy.
F - 6 miles - easy
S - 8 miles pushing a stroller up a hilly gravel course.
S - 20 miles. Fastest long run yet. Avg 7:33/mi. Closed last three in 7:22, 7:17, 6:48. Didn't even feel like I was straining and I was on 3:17 pace through 20 (2:31:00 or 7:33/mi). My PR is 3:26 and at the 20 mile point of that marathon, I was at 92 seconds behind my pace for this long run and I was hurting. For this long run, I wasn't really even pushing that hard and I had a ton left in the tank (evident by running a sub-7 at this point). I'm really optimistic that I can destroy that PR as long as I don't get a really hot day.
thomas: Glad to hear that you're recovering OK. Fingers crossed for you for Boston. In your shoes, I would have gone through exactly the same thought process about Erie.
dkggpeters: What do you do for a return to training schedule? I did the 5 days off after the race. After my spring FM I think I did similarly in the week after the race, ~30mi the 2nd week, ~40mi the 3rd, and back into 50+ the 4th. All of this was easy running, no quality at all.
I'm also curious to hear what you/others have done for marathons that are close together. I'm trying to figure out what my strategy should be to gear up for Chicago, which is now 1 month away. Anyone got suggestions on what weekly mileage I should aim for between now and then?
brent_hanson: Foam roller it is, then! That's a great looking LR, nice job!
Dankelley - just a usual disclaimer , but I still have to say that - we all different. But that what I did for my two cases of few weeks between marathons. There was one case long ago in 2011. I ran my first marathon in August 2011 and then 4 weeks later I ran another one. I was pretty unexperienced back then but still managed not to overdo it. So, I just took maybe couple of days off back then but next 3.5 weeks I only ran easy, by feel, miles. PR-ed by 8+ minutes (Miles for 4 weeks after the marathon: 24, 38, 45, 47 with the FM).
I think the more valid example would be this year. I ran LA marathon in March 2013, then, 7 weeks later I ran another marathon and PR-ed by 3:30. As I previously mentioned, I took off the whole week after the race. Then, the second week I started to run easy, by feel miles (as usual). Just to get back in a saddle slowly. I felt a little bit weird during a third week (just felt maybe a little bit tired, I guess), so I took a day off, ran next day, didn't feel fresh again and took another day off. After that, everything started to look good and healthy again and I run in a regular mode up to my next marathon. I did my first quality workout only 3 weeks after my marathon in LA. Maybe I will change my mind about it later, but at the moment I don't believe at any prescribed mileages/ reverse recovery miles after the marathon. My understanding is to take some time off for physical and mental recovery and then go back slowly into the training mode. If it takes your three weeks to do that, fine. If 5 or 6 - totally fine. Just not to overdo it. I believe that we have such a great running base behind us going into the first marathon, that the main task is to keep it safely for the second one (which is just in a few short weeks). I also think the cumulative results of training for the first FM will be realized in some form during the second one if you don't hurt yourself. Miles after the first marathon: 0, 58, 51, 66, 66, 54, 62 - with FM.
That's my approach at the moment. Totally not scientific one . But makes me feel comfortable and allows me to improve so far, don't get hurt and to keep running fun.
50-54: HM - 1:21:44 (11/15) 10K - 37:55 (9/15) 2015 Goal - MM or bust
I would like to be a part of this thread please.
My name is Arkmann/Noah. I'm more of a triathlete but running is my favorite of the three sports. On December 8, I will be doing my first* full marathon. It has the asterisk because I have technically done a full marathon in Ironman Arizona where I went too fast on the first 6 miles and walked the last 6 miles. In my mind, it doesn't count.
Current PRs from early last year are below. I was in great running form due to a running focused winter. I'm in Southern California where our winters are some people's summer
13.1 = 1:27:30 (Topped off at 55 miles in one week. No plan, just ran. Had access to a track which resulted to fast tempo runs)
I'm following Pfitz 18/55 after one month of little to no running (got married and honeymoon). I didn't start the plan immediately and decided to get my feet wet again and did the first 3 weeks running as often as possible with not that long of miles. I started on the 18/55 plan two weeks ago on Week 4. I recover pretty quick and decided to tack on more miles and it seems like I'm doing an in between on the 18/55 and 18/70. Last week was 46 miles but I did a total of 56 miles.
My goal on December 8 is to qualify for Boston. That means running for 3:04:00 or faster. Please help me get this goal.
QUESTION: Am I still going to gain more speed? I know I still have 13 weeks left but I'm NOT hitting the marathon pace runs. An example would be my marathon pace run yesterday. Book called for 16 miles but I decided to run 18. First 4 miles was warm up at 8:18 miles. Marathon pace was 10 miles at 7:17 which was evenly paced. Last 4 miles was somewhat a cool down at 8:24. Average moving pace for the entire run is 7:45. I could have finished it fast but its too lat to think about that now...
Do you guys have any suggestion on the Pfitz 18/55 plan to make it better? I'm pretty much following it to a "T" with the addition of an easy 5 miles run and an additional mile here and there. I recover pretty quick too. Yesterday's run felt really good and I'm barely sore today. I like the Monday rest days after the long runs.
Noah: Welcome!
How old are you, and what's your running history?
If you've run a 17:52 5K, you've got plenty of speed to start with. If your question about gaining more speed is specifically about the marathon, the thing that'll help you the most with MP is running more miles. 18/55 is a fine plan (I set my then-PR with it leading up to my spring FM this year), but it's light on the miles, at least by FM standards. I think it'll get you an average of ~45mpw over the 18 week plan. Be aware that that puts someone like you with more speed than marathon-specific endurance into a delicate spot, where you might be tempted to aim for a faster MP than you can tolerate over the full distance.
Then again, if you've done an iron man recently, you're starting from a different endurance baseline than the vast majority of folks. Also, you should know that it's entirely common to struggle to hit the paces on the Pfitz MP runs. I did that leading up to my spring race, then managed to run ~15s per mile _faster_ than I was struggling to hit during the MP training runs.
My best suggestion for you is to find a HM that you can race 4-6 weeks ahead of your goal FM. Race that all-out, and it'll be an excellent indicator of what pace you should target during your FM.
As for you question about improving 18/55, here's what I would do in your shoes:
- IIRC, it has 2 rest/XT days. Run 6 days a week if your body can tolerate it.
- Make sure you're always doing a mid-week MLR.
- Do the tempos at HMP - otherwise, they're too hard.
Good luck!
Thanks for sharing the details of your training. I don't think what I'm doing is actually that much different than what you've done, with the exception of the 5-10 miles I run during the first week post-race. You've spooked me enough that I'm going to take tomorrow off too, though.
One difference that I do worry about though: basically all of my running base comes from this year. I think I averaged something like 17mpw in 2012, and I'd never done any structured training. This year I'm up to something like 55mpw average, and that's dragged upward by the 10 weeks at 70mpw that I did over the summer. So I assume that I'm more likely to lose fitness in a short amount of time than someone with a better established base.
That's OK, as I'm not so gung-ho about Chicago that I want to try to rush back because I feel like I have to hit a specific time there. It's more a question of whether I do recover fast enough to feel like I even should try to race it. I very much plan on playing that by ear over the next 3 weeks. If I do feel like I can do more than just fun-run it, I then have to figure out if I should aim for a similar time as a couple of weeks ago (18 seconds faster would be nice ), or some lesser goal.
How did you go about goal settings for your multiple marathoning stints? Did you do something to try to select a race pace, or just race them and see what happened?
Station – I dunno, for me at least the adrenaline of a race can take 20 seconds a mile off the pace for a short race (half-marathon and lower), and the adrenaline seems to get me through 3-4 miles of a marathon. Running your "own" 10K would be tough, I would think.
Thomas – Thinking good thoughts for you man! I got into Boston with a BQ -1:30 last year, and understand that angst somewhat, though last year was nothing like this year of course. Ugh. FWIW, my DW thinks I'm nuts too.
dkggpeters – Thanks for the straight talk. I probably needed to hear that too. Interestingly, my two significant injuries came not after marathons, but after sub-1:30 half-marathons I ran after BQ marathons. Live and learn.
Brent – Ah, didn't know you were in beautiful NW Minnesota. Really solid week for you ,yes! 6:48 last mile in a 20-mile training run – wow! Great Tuesday run too --- wow again! Let's see you crush that PR. We're due for some cooler weather here in the Twin Cities in early October.
Dan – Last year I ran the Green Bay Marathon, which was canceled because of heat when I got to Mile 18, but I finished the 26.2 and then registered for Grandma's in Duluth, which was just 4 weeks later. Grandma's was my first BQ. I can't say it was a great race for me, despite the BQ, because I had niggles in the ankles, for sure. But looking back … I see that in the lead-up to Grandma's all I did was run a couple 13.1-milers and a couple 8 milers, and a bunch of short runs. Worked for me, but my goal was 3:24:59, not 2:59:59.
Calbearsfan – really great post and insights.
Hello Arkmann/Noah! Welcome! I'm no expert on Pfitz; there are others who can help there. Actually, I'm not an expert on anything, haha. BQ on your first try – wow, what an accomplishment that would be! My humble advice would be to respect the distance and to read up on the whole glycogen-storing bit. The marathon is substantially different than the half-marathon. The best advice I ever got for running marathons was very simple: run the first 10 miles effortlessly, like you're barely moving, and only after Mile 10 think about beginning the race. The reality kicks in for me at Mile 14, and the "race" begins at Mile 20. That's when you're in uncharted territory, when there are many folks struggling, and when you find out whether you're among the strugglers or those who are going to run past the strugglers. I was a struggler in my second marathon, when I came out way too fast (7:19 miles through Mile 19). But I've managed to rein it in for my subsequent four marathons, and to BQ in all but one of them (missed that one by 15 seconds, in water-stop-heavy Miami). Though my BQ time of 3:25 is nothing like what you need to attain. Good luck and we'll look forward to seeing more posts!
Dankelly: Thanks for the welcome! I'm 32 years old. I have been running consistently for 4 years averaging at 25-30 mpw. I would say I still average that with the exemption of December to January where I rack in more mpw due to my yearly half marathon on the first weekend of February.
I've done 3 half marathons (same one), one 10K (first running race ever), and two 5Ks (same one).
Yes, I want more speed for the marathon. My Ironman was a while ago last November. I didn't know that its common to struggle to hit the paces on the Pfitz MP runs! That's a bit consoling I guess... I'm able to run 1:39 half marathons after the swim and bike just in case its a factor.
I'll try to find a half marathon 6 weeks away from the marathon and see how I do. Also, I'm already running 6 times a week and just taking Mondays off. Last week called for 46 miles and I ended up doing 56 miles. I tack an additional mile or two on all the runs. MLR is king! The tempos are suppose to be at 6:30s. Man that's fast!
Thanks again for the welcome!
SteveInMinn: Thanks for the Welcome Steve!!! I'm definitely respecting the distance! I respect it so much that I try to pace myself very evenly on my long runs. No more than 10 second variance on the MP part of the long runs. I already read some of the glycogen storing part too Most of my runs are pre-dawn except for the weekend runs. So I pretty much run them at a fasted state. I try to get ready for the Sunday long runs by having more carbs and protein.
Thanks for the advice on the pacing! I learned about pacing on my first (and only) ironman. I thought I was a strong runner but I exploded mightily on the last 6 miles!
I'm really looking forward to being a part of this thread and learn from the other more seasoned runners!!!
Help me decide what time I should go out in my marathon next month. Maybe suggest some workouts I should do in the next couple weeks to give me an indication of what pace I should go out at? I am kind of jumping in doing this marathon since I have some fitness and want to take advantage and see what I can do.
1) What are you recent shorter distance times?
I have only done trail races in the last 6 months - a 25K and 50K and both were very hilly.
I am thinking 3:09 but really don't know.....
Swelling: Welcome to the forum! Not sure many here have as much experience running trails as you do. I know people that have gone from road to trail but not the reverse. Is your marathon road or trail? If road, my quick back of the envelope advice would be in the next few days to run a 10-mile time-trial on the road. Take that time and plug it into the McMillan Calculator to get a marathon time. With your base of 45-55 mpw, you'll need to add about 7-10 minutes to the projected marathon time (since McMillan is based on 70 mpw). Take that marathon pace and do a long run this weekend (3 weeks before race day) of 18 miles, 4 warm-up and the last 14 at MP. See how it feels and adjust from there. So for a 3:09 marathon with your base of 45-55mpw, you'd want your 10-mile time trial to be around 6:25/mile pace. Hope this helps and good luck in your race prep!
arkmann...Welcome! Not sure if I am reading your post right - are your 5K/Half times from early 2012? The 5K time is much better according to McMillan, but of course you've since done an ironman so you should have great endurance...i think you really need a current race time to gauge your fitness; if you can duplicate that 1:27 half right now, then you should have a solid shot at 3:04. I don't think you need to worry (too much) about not hitting MP during training, as long as your shorter races line up and you are running enough mileage (say 55+/week).
swelling...welcome to the thread. My opinion based on your limited information (what's your PR??), 3:09 is probably within reach. You seem to be comfortable at 7:00 pace and you say you have "a lot of endurance" - you would need 7:13 for 3:09. I'm going to disagree with thomas (who is a speedster) and say that you shouldn't run a 10-mile time trial at 6:25 pace - to me that would indicator a much faster marathon and would just be too hard as a solo effort. I think with your remaining time, your best bet is to dial in the goal pace: do the long run with 13-14 miles at MP (7:13) and another workout with 8-10 miles at MP. You should have enough experience to know if you can hold this pace through the full.
Swelling: You definitely read it right. Those PRs are from early 2012. I guess I do have more running miles (endurance) because of triathlon training. I guess I have to do a half marathon 4-6 weeks before the race to see where I'm at. My most recent half marathon was last February Surf City Half Marathon. I trained for about 6 weeks. Went to a bar the night before the race, had 8 drinks, and ran the half marathon in 1:30:XX.
I'll definitely heed your advice for more miles. I'm an in between the 18/55 and 18/70. There's about a 20 mile variance between the two plans and I somewhat settle in the middle by doing 10 more miles than what the weekly mileage of the 18/55 entails.
Even though I don't post often, I really enjoy reading everyone's training, and there are some really solid weeks being posted. That said, a couple of posters really stood out to me this week...
lawrence...nice work on the mileage PR and awesome long run. you have really put a string of consistent weeks together this summer and it will pay off in your race.
brent...holy cow, man. 20 miles at 7:33? 7 miles at 6:31 or better and "super easy"? you have to be feeling very confident right now. since your race is coming up soon, care to share you pace strategy?
me...i am really feeling worn down at this point in the training cycle - even my niggles have niggles. I made it through the week (just barely) with 2 hard workouts, but there is a new pain behind my right knee (popliteus?). At this point I just want to survive the next week and then take it very easy.
W: 10M easy
Th: 4.5 (short run after ART)
Fr: 12 w/ 2x3 mile in 20:00.
Sa: 4.5 easy
Su: 12.1 with 10@GMP (7:06) - Hilly!
M: off, unscheduled (knee)
T: 8 easy
total: 51
Less than I wanted, but I'll take it. I just knew running on Monday was a bad idea so I scrapped it. Friday's workout went well, although I had extra long rest between reps due to a fire drill at the middle school where all the kids gathered on the track. Sunday's run was good - the course was much hillier than my race will be, and I felt very comfortable at goal pace on the flatter sections. One more big week to go, and then I will taper.
Just looking for a little reassurance here from you guys. Here's my dilemma. I haven't done a full in 8 years (I did 5 in 3 years in 2003-2005). I liked to come into the marathon with a half marathon 4-6 weeks out to base my goal pace off of. This year, it just didn't work. I had a half scheduled 4 weeks out, but it was over 74 degrees with 94% humidity over the course of the race. I ran 3 miles and bagged the attempt at running fast. 7 weeks before my full, I ran a 1:31:10 on another warm, windy day on course with a really tough second half.
I should preface all of this by saying as a heavier runner, I historically don't run very well in the heat. I can look back at races this year (I've only had 3 disappointing races out of 8 total) that all had one thing in common - heat. I can see it in the past, as well. My most disappointing marathon ever was also the hottest I've run. Most disappointing workouts this year were almost always because of heat.
Anyway, I honestly believe I'm in 1:28-ish shape for a half. I was on 1:28 pace in my half marathon through 7 miles and felt pretty good until the heat/hills got the best of me. All of the workouts I've been doing lately have been based on a time of 1:28.
I think based on my 1:31:10 half, various race predictors have 3:10-3:12 as equivalent performances. If I punch in 1:28, the range seems to be more like 3:03-3:06. My workouts I'm doing seem to agree with me that I'm in better shape than a predictor based on a 1:31 half. For example, this morning I did a treadmill workout. 2 mile warmup and then 8 miles at 6:23 pace - which is equal to about 6:39 outside using this chart I used quite a bit - http://www.hillrunner.com/training/tmillchart.php
To give you a little background on my training... I started the year with 11 weeks of about 35 mpw. I then had a medical situation where I had 6 weeks of pretty mediocre training (22 mpw). I then ramped it up pretty consistently. I think I'll wind up averaging 57 mpw over the 18 week training cycle with a peak of 70 and 8 weeks above 60. I had long runs of 22, 21.5, two 20s, two 18s, and four 15-16s. Not once at the end of my long runs have I felt really gassed (that "end of a marathon" feeling). In fact, in the past two months, I've been really able to push the last 2-3 miles (sometimes I do, and sometimes I just enjoyed the feeling that I knew I had more in the tank). On my 20 miler last Sunday, I ran 7:22s for the last 15 miles and closed in 6:48.
My plan as of right now is to go out on 3:10 pace and go from there. If you were in my shoes, would you do the same? 3:05 seems like it has the potential to be a touch too quick for me and I just have a gut feeling that I'm in better shape than 3:15 (I was on 3:17 pace through 20 miles last week and not really feeling like I was pushing whatsoever). I haven't done a lot of MP work because for a big part of the year, my focus has been to lower my half PR so all of my training (besides the long runs) was more aimed for a fast half than a full. I figured I'd be able to go off of my half PR, but it turned out the two goal races turned out to be a little hot.
Ironically, I've got a half scheduled two weeks after my marathon. It's almost guaranteed to be cold (October 19th in Fargo, ND is 44 degrees on average!) and flat (the biggest hill on the course has an elevation of 9 feet), but I don't know if I'll be recovered from my full yet. I've had a goal of breaking 1:30 in a half (my previous PR is 1:31:07 from 2008) that I really want to do before the end of the year, but it might not happen due to race opportunities (I live in Minnesota... it will be icy and white here soon).
Arkman and Swelling: Welcome to the thread. Please stick around here. Good "virtual people."
Arkman: It looks like you adapting Pfitz well by adding miles and an additional day of running. Even with the endurance you have from IM, endurance just for running is a bit different. However, I'm very impressed that you can run a 1:38 half after riding all that distance. If you continue to run those additional miles with the additional day (keep them easy miles) you will see your endurance improve. I do like your chances of BQ after completing that plan.
Swelling: I'm kind of in between Thomas and Portlander on the 10 mile time trial. For me, personally, there is no way I could time trial as fast as I could race. Maybe a 10k but do it quickly. As for McMillan, as Thomas said, you would need to add some time. Your long runs look pretty stout.
I'm still nursing the foot. I decided not to go long last weekend and took Sunday off. This morning I heard thunder when my alarm went off so I decided on another rest day. Why not?
The shed is built now, just have to put down the plywood floor. Most people could be done with that in an hour but with me... Also, I drilled through the side of my thumb on my 2nd to last screw on the whole freaking project. There was a very loud word starting with the letter "F" that came out of my mouth.
Keep at it, boys!
One difference that I do worry about though: basically all of my running base comes from this year. I think I averaged something like 17mpw in 2012, and I'd never done any structured training. This year I'm up to something like 55mpw average, and that's dragged upward by the 10 weeks at 70mpw that I did over the summer. So I assume that I'm more likely to lose fitness in a short amount of time than someone with a better established base.
Again, it's possible that it's different in your case. But I ran my second marathon 4 weeks after the first one for which I averaged about 45 for 3.5 months. My first marathon was full efforts, it was definitely goal race. I am 100% sure I didn't loose any fitness for my second one. Actually, I felt better and improved by 8 minutes. I think if you run by feel second week after your previous race, you will get better feeling where you are. And I think, everything will be good.
That's OK, as I'm not so gung-ho about Chicago that I want to try to rush back because I feel like I have to hit a specific time there. It's more a question of whether I do recover fast enough to feel like I even should try to race it. I very much plan on playing that by ear over the next 3 weeks. If I do feel like I can do more than just fun-run it, I then have to figure out if I should aim for a similar time as a couple of weeks ago (18 seconds faster would be nice ), or some lesser goal.
That's the thing - you already did great during your race a week ago, so, no pressure. And you know you can almost run sub-3 (I know, I know ). Confidence is a great thing, btw, when you know you can do something, you can base over that and do even better. Again - just don't push it for the second one - your base is more than enough to have a great race in Chicago. At least, in my experience, there is a great chance for that if the stars align properly ( you know - weather, pacing, nutrition, get there healthy, etc..)
That's a very simple question for me . My pace for the second marathon is the pace of my previous marathon. Nothing can be closer (imo, of course) to a correct pace than the pace from the previous marathon ran a few weeks ago. So, I go at that pace for some time and let the circumstances dictate if I can do better. No pressure and knowing that you already ran this pace did "miracles" so far. The pace I ran the marathon before felt kind of easier (maybe it, again, a mental thing), so, at some point I just start running a little bit faster. No definition why and where - just happens somehow. Maybe I was lucky so far, weather-wise and other things. But that how it worked for me - actually, second marathon 6-8 weeks later kind of felt much more fun to me - don't forget - no pressure, you can always justify your "worse" result by saying there was no enough time to recover after your last BIG PR marathon .
thomas2507, thanks for the response. I think 6:25 would be tough for a ten mile run and then I looked at the calculator http://run-down.com/statistics/calc.php and it equates about 6:41 pace 10 mile race to a 3:09 marathon. The marathon is on the road and is pretty much flat.
portlander thanks for the welcoming me to the thread and thanks for making me think I am not crazy. 6:25 pace for a ten mile time trial seems awfully fast to try to run a 3:09 marathon.
cat - I am like you. I can run much better in a race situation than by myself. I know I can do faster than marathon pace for 10 when I ran with someone else. If I slow up a little I am pretty if I slow up 10 seconds a mile I could easily do 13 at that pace.
I should also note that I walk my dog every morning. This doesn't sound like much but we are usually out walking for about 40 minutes or a little more. Even though it isn't running it adds some time on my feet on my legs.
I guess I should do a 8-10 mile time trial. That is probably good advice.
Another concern I have is that a good portion of the marathon course is on concrete, not asphalt. I do most of my running on dirt or grass. I like the softer surfaces. I am about 190 lbs and am worried the extra hard surface is going to beat up my legs. Any suggestions or thoughts about how to deal with the concrete?
Any suggestions or thoughts about how to deal with the concrete?
Appropriate shoes?
I think I am going to just shoot for 3:14. I see on the race website that there will be a 3:15 pacer and that makes more sense since I missed my last two Tuesday runs.
Trying to run under 3:10 when I'll only be doing 3 days of running a week for the last two weeks isn't going to cut it.
Good luck to you guys.
calbearsfan: Thanks again, that's all very helpful. I think I'm on a similar trajectory to what your post-marathon schedule looked like. 10 the week after the marathon on Saturday,Sunday. I took the first two days of this week off, and have done easy 6-7 milers each of the last 3 days. I think I'll wind up at around 30miles for this, the second week.
I do like the straightforward thinking of re-using the pace from the first marathon for the second one I'm still going to give it a week or two to see how I feel, but I may just try that in Chicago. I might end up running a 1:29 first half and then bailing to a 1:50 second half, but I think I'd be just fine with that
brent_hanson: FWIW, I did a 1:29 half in the prep for my spring 3:09 marathon. That was during 18/55, which is less mileage than you've been doing (46 vs. 57 average, 55 vs. 70 peak). My HM was on a tough course with rolling hills for the first 10 miles, so I figured at the time that an equivalent effort on a flat course might have been 60-90 seconds faster. IOW, pretty comparable to your guesstimated current HM time. Mcmillan extrapolated the 1:29 to a 3:07, which seemed nuts, but I decided to aim for 3:09 anyways because my BQ time is 3:10. I was fine with the (rather substantial) risk of blowing up because the payoff of getting the BQ seemed worth the risk.
In your case, I'd ask what you think of the risk/reward, as it seems like a similar calculator is in order. The risk you're taking by going out at 3:05 is that the mcmillan calculators assume training commensurate with your event, which I think means 70mpw _average_ for FM training, and it doesn't sound like you're quite there. I like the plan to start at 3:10 pace and then reassess as you go, unless your risk/reward calculation pushes you to something more aggressive. You can always speed up at 20 miles if you're feeling dandy
bump: Ouch! Hope that heals up soon.
Oh, also, I meant to ask: anyone here doing the short hill sprint thing? I got the Hudson book recently, and was also pointed at this 5K training regimen:
Both recommend short (< 100 meter) hill sprint reps to build leg strength. I think I'm going to give this a shot, as leg strength has always been a problem for me. Anyone else here got them worked into their routine?
The Weekly Roster:
brent_hanson 15 – 3:26:41 – Twin Cities Marathon – Oct 6
portlander – Portland Marathon – Oct 6
SoarFeet – Milwaukee Lakefront Marathon – Oct 6
dankelley – 3:00:17 – Chicago Marathon – Oct 13
Patrick25905 – 3:11:35 – Chicago Marathon – Oct 13
RFW11 – 3:17:21 – Peak to Creek Marathon – Oct 26
mkerikss – 3:06:36 – Lausanne Marathon – Oct 27
station42 – 3:19:26 – Frankfurt Marathon – Oct 27
Lawrence1971 – 3:14:39 – New York City Marathon – Nov 3
racer.a – 3:10:05 – New York City Marathon – Nov 3
SteveInMinn – 3:15:26 – New York City Marathon – Nov 3
thomas2507 – 3:08:29 – Philadelphia Marathon – Nov 17
Arunnerd – 3:17:02 – White River Marathon – Nov 23
bump14 – White River Marathon – Nov 23
NACN!! – 3:06:01 – Memphis Marathon – Dec 7
New folks: Welcome! I'll add you to the roster next week if you give me your best recent marathon time and the name and date of your next marathon.
dan...i don't do any hill sprints. after this marathon cycle i plan to add strength work to my routine. i've definitely lost some muscle over the last 6 months.
bad week for me. I got in my last long run - 18 miles @7:50 - but it has lead to an injury. there is something wrong with my right knee/hamstring/popliteus. today is my third day of no running and it still doesn't feel good. I am going to try some treatment on Monday/Tuesday of next week and hope for the best.
SteveInMinn: Nice week leading up to NYC, good news on the hill crushing!
station42: I wouldn't sweat the 10K time trial, i find my 15K pace for whatever reason is about the same as my 10K pace, I find it hard to sustain the 10K pace that my 15K says I'm supposed to hit for the entire 6.2 miles. My 15K always projects a faster GMP than my 10Ks in the Pfitz plan. Maybe see how the 15K time trial in the Pfitz plan goes in a few weeks.
Swelling: sounds like a good plan to shoot for 3:15, you can always pick it up at mile 20 if you are feeling it.
brent_hanson: i have the same problem with the heat. It seems to affect me a lot more than other local guys that I'm always competing for age group places with... I won't AG place in the July/Aug 5Ks and then I'll win my AG against the same guys in Oct/Nov. My worst HM in 2012 and my latest FM offered heat-related cramping that turned into major time bonks. Seems like your plan is right to go with the 3:10 group, going out at 3:05 could be trouble. Pick it up around 18-20 if you are feeling well.
dankelley: I worked hills into my 18/55 buildup to the Bataan Marathon, running the mid-week MLR up and down the only big hill in our town and ran repeats on the hill in the last half of my weekend LR in the in-between weeks. I read somewhere to attack/sprint the uphills and take the downhills easy during training and to take the uphills easy and attack the downhills during a race fwiw.
portlander: Sorry to hear about the injury, definitely take it as easy as possible during your taper and hopefully it feels better next week.
Week 2, Days 8-13 post marathon:
M - 5 @ 8:35 + weights/core
W - weights/core
Th - GA - 7 @ 7:55 w/ 8x100
Fri - 5 @ 8:35 + weights/core
Sat - GA - 10 @ 8:00
32 total
Got a massage on Wednesday which worked out the last bit of lactic acid in the hamstrings before my first faster pace GA runs at the end of the week. (side note: Definitely recommend signing up for the daily deal emails to get cheap massages, there always seems to be a $100 60-minute massage deal for $30 every week).
Everything felt good other than the Thursday strides, 100% sprinting them caused some ripples in my hamstrings so I took them easier. Saturday was first double digit mileage run 13 days after marathon. Next 3 weeks build to 42, 55 and 65 mpw.
Does anyone have a head lamp they recommend for morning running? I've been running with a clip-on flash light to my hat which is fine at the slower recovery paces but I think will bounce around too much when I pick up the pace and mileage.
portlander: Sorry to hear about the injury. At this point, rest as much as you need to, as the training is in the bank. You're not going to lose anything fitness wise by resting. Good luck getting healthy before the race.
thomas: Nice recovery, that looks right on schedule. For a headlamp, I have one of these:
Pretty basic, but it works fine for the mornings, and I never have problems with it bouncing around. Only downside is that it takes 3 AAA batteries. I think there's a more expensive version with a rechargeable battery.
brent_hanson: I felt the same and hope in a real race I can push myself a bit more, it really was more like a tempo run. Great long run you had, this is motivating !
arkmann: Welcome !
Swelling: I would go for the Sub 3:14 to be on the safe side and then training for the next one more marathon-specific, also on concrete.
bump14: Hope your foot is better (?)
dankelley: I did these hill sprints last year and some in the pre-marathon time this year and they really help building leg strength. The only thing is: It´s no fun , at least for me, I´m very weak on hills....
portlander: Sorry to hear this. Hope you are better again soon !
thomas: Thanks, I think you are right. I´ll have a half marathon next weekend, I implemented this in my plan with a mini-taper because I want to use it as an indicator for the pace of my full marathon. Let´s see, I´m quite unsure where I stand at the moment.
Pfitz week 13 went good up to now, I think the combination of the last weekend with a 10K trial, then a long run and then on Tuesday already a 6x1000m VO2max followed by a 15mi MLR on Wednesday, recovery-double on Thursday and a 12mi MLR on Friday is by far the hardest combination of the plan up to now.
Not to forget the surely very hard long run with 14mi @ marathon race pace I have to do later today. Not sure if I will do it completely because I don´t want to kill me after a hard week 7 days before the half marathon. I´ll do it by feel with maybe less MP miles. Can tell you later...
...just came back from the 18mi w/ 14mi MP run and I´m surprised it went very well: I was able to keep the pace @ 7:07 for the 14mi and it did not kill me . This was a perfect confidence booster ! Just hope I won´t have to pay for it next week in my half marathon. From next Wednesday on I´ll make a mini taper (no medium-long run on Wednesday and as my half marathon is on a Sunday I also won´t do the 17mi long run after it (would be too hard anyway).
Wish you all a great running week !
I see there's been a lot of activity here since I last posted 2 weeks or so ago. Haven't been able to keep up with everything, but now that I'm starting to get settled in Lausanne after my move I'll try to be more active. To all newcomers, welcome!
Despite not getting my actual room until this last monday, thus staying in a couple of different hostels (one of which was in Annecy, France!) and in friends' apartments, I have actually been able to stick to my program completely, for which I'm both surprised and very happy.
Running in Lausanne is great, as long as you know where to go. Running along the lake of Geneva is great, both running wise (reasonably flat), and the surroundings are breath-taking. However, running in the city center is out of the question really, so steep hills all over the place. The height difference is over 600 m, and then it's not even a very big city!
portlander - Sorry to hear about this, fingers crossed that it will get better soon! Don't be afraid to rest completely (or stick to cycling or something), you won't really lose fitness anymore.
thomas - Looks like a good post-marathon period for you!
station42 - Wow, that sounds like a hell of a tough period, kudos to you for managing to pull it off! Good luck with your HM, will you use it as a pace indicator for your FM (which I incidentally noticed is on the same day as mine!)?
My two weeks since I last posted:
Pfitz 12/55 #3
Mo - GA 7.9 @ 7:32 w/ 10 x 100m
Tu -
Wed - 4.3 @ 8:21
Thu -
Fri - MLR 11 @ 7:40
Sat - 5.1 @ 8:27
Sun - MPR 15.9 @ 7:18 w/ 9.8 @ 6:59
Pfitz 12/55 #4
Mo -
Tu - 5.2 @ 8:24
Wed - LT 9.8 @ 7:24 w/ 4.9 @ 6:47
Thu - MLR 11 @ 7:39
Fri -
Sat - 4.9 @ 8:16
Sun - LR 16.5 @ 7:29
Pretty straightforward, good runs all of them, except the MPR, which I, due to my staying at a hostel, did without proper preparations nutrition-wise, and completely without supplementary energy. Considering this, I am very happy with the run. Now, since my marathon is oct 27th, I have to leave a few weeks of the program out. I am going to skip the week #5, which is a recovery week. I certainly don't feel any need for recovery right now. I will do bpth tapering weeks for sure, which leaves 2 weeks to be dropped out of two remaining mesocycle 2 and three remaining mesocycle 3 weeks. I'm thinking about doing both remaining mesocycle 2 weeks, and doing only one of the speedier mesocycle 3 weeks. For a marathoner, I feel I am quite quick (as in good at distances like 5k, 10k), and would rather focus on endurance right now, but I would love to hear your take on this. Have a good running week!
PRs: 5k - 17:45 (7/2014), 10k - 36:10 (3/2015), Half-marathon - 1:19:22 (3/2015), Marathon - 2:50:25 (5/2014)
Hi All,
Been trying to keep up with all these great posts. But been a little busy to be able to respond to some and to each individual. I'll do better next week! Welcome to the new posters.
Week 13 of 18 concluded today and I had a nice week. Early week MLR on Monday, only 2 days after my 22.25, was a bit of a slower pace. And then I did a LR 18 Wed mid-week. So, within 5 days, a 22.25, 14 and 18. Thursday day off helped big time and I had a very nice 10K race Sat.
Mon: 14 MLR @ 8:21
Tues: 6 Recovery + 6 X 100M strides @ 8:56
Wed: 18 LR @ 8:11 (really dug deep for this run, which will pay off race day!)
Thurs: Rest!
Fri: 6 Recovery @ 8:55
Sat: Cow Harbor 10k - 38:57 (6:17/mile); 9th/353 in 40-44 age group; 72nd/4578 overall
Sun: 7 Recovery
Really nice tune-up race Sat. I hadn't raced since June so it was a nice reminder on racing and feeling uncomfortable! For me, I think 10k is the toughest distance (besides marathon of course). It's a fast pace, but long enough to be really uncomfortable. Some good hills in this one too. And for Station, no way to simulate a race by running a "time trial". Between the energy of a race, the competition, adrenaline, etc, no way I could've run that 10k race by myself. So you had a nice run last week and are banging out these Pfitz weeks.
Have a good week all.
With warm-up and cool down on 10k day, total was 9 miles (now the math adds up!)


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Peter Swanson
Peter Swanson has been showing a few of his masterful "one-off pots" along with affordable pale blue domestic ware at Sladers Yard ever since our opening in 2006.
We are very pleased that he has now made a body of unique work to exhibit, at Sladers Yard, alongside his popular domestic ware.
Peter Swanson has been potting since 1976 and has a studio at Prussia Cove in Penwith, Cornwall. He works in high-fired reduction stoneware, his ceramics are glazed with ashes from different plants and woods such as oak, beech, pine and lavender and also various granite dusts. These natural materials combined with a wonderful design sense give the pottery a truly elemental feel.
Peter uses a self-built gas kiln and a wood-fired anagama kiln built which fires to 1325 degrees to achieve his exceptional surfaces and textures.
Peter's domestic ware is dishwasher and oven proof.


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Algoma High School
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Dwyane Wade is heading back to Wisconsin tonight with the Miami Heat (20-7) to take on the Milwaukee Bucks. Wade and LeBron James each scored 28 points when the two teams met last in November. The Bucks (15-12) have alternated wins and losses over their last seven games. Tipoff is at 7:30.
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Accelerated Business Exchange, a new local marketing and networking trade organization, has scheduled a Business to Business Network and Informational Luncheon and ribbon cutting at noon Friday at Austin's By The River, 100 S. Grand in Monroe.
ABE's goal is to help local businesses increase sales, awareness, services and conserve capital.
Membership will offer business owners the opportunity to trade goods and services within the Accelerated ...


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Sep 14, 2010 8:27 AM
If you like fish (or like some of us, your guy really, really loves his squirmy little friends), but don't like the way an ordinary aquarium looks, take a glance at this Wall Mount Aquarium ($150). It will accommodate several fish, but is only 4.4 inches deep. You can accurately refer to it as living art.
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The Waterford Regional Fire Department responded to a report of a truck hitting power lines at 3411 Airport Road near Faith Church.
The 911 call came in at 4:45pm. Engine 4 arrived to find a tractor trailer had struck some wires and pulled them down.� One utility pole snapped in half and several high voltage primary wires came down atop the trailer.� Several homes in the area were without power. Responding emergenc taped off Jameson at Airport Road and just West of the church.
Traffic lights were out at Airport and Williams Lake Road at the time of this report. Waterford Township police were called to help with traffic in the area.
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Crazy feelings come in all kinds of waves. Sometimes it's an impulse, and sometimes it's an impulse that you just can't let happen no matter how much you want it to.
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Other writing by katrina soroya Sally June You-- Apart Of You Fate Before Life Tears Us Apart
Life, Death, Pain, Love, Sad, Poem, Poetry, Hate, Depression, Dark, Hurt, Heart, Sadness, You, Hope, Lost, Suicide, Alone, Romance, Broken, Me, Loss, Lonely, God, Tears, World, Family, Fear, Sorrow, Song, Self, Friendship, Girl


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SK-IDPTR-1 Pronto Printer
The MagiCard Pronto is a high quality dye-sublimation ID card printer that won't break the bank! Incredibly easy to use with drop-in dye film and hand-fed card loading, the Pronto features magnetic stripe or combi encoding options. Its built-in HoloKote visual security system offers a choice of 4 watermark designs.
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GRAND JUNCTION, Colo. (KKCO) -- Evan McDermott launched a game-winning three-run home run and Dallin Wright tossed a complete game to give Fruita Monument a 7-4 win over Central at Suplizio Field on Thursday.
Alex Kitzman (3-2) kept the Wildcats off balance for most of the game, but ran into trouble in the bottom of the 6th. Trailing 3-1, Drew Bridges led off with his 7th home run of the season for FMHS and McDermott followed with a 3-run homer to give the Wildcats a 5-3 lead. Ty Burtard added a 2-run home run to make it 7-3 FMHS. It was the first career varsity home run for both McDermott and Burtard.
Central (10-5, 3-3) fought back in the top of the 7th. Tanner Denton drove in a run on an infield single to make it 7-4. But Wright (2-2) was able to retire the final two hitters with the bases loaded and the tying run on first for his 3rd CG of the season.
Both teams met last week when Kitzman pitched the Warriors to an 8-2 win.
Fruita Monument improves to 10-5 overall and 4-2 in the Southwestern League. Central falls to 10-5 overall and 3-3 in SWL play.
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Gopesh Anand
Associate Professor of Business Administration
Educational BackgroundPh.D., Operations Management, The Ohio State University, 2006
MBA, The Ohio State University, 1992
Positions HeldAssociate Professor of Business Administration, University of Illinois, 2013 to present
Recent PublicationsGray, J., Anand, G., Roth, A. 2015. The Influence of ISO 9000 Certification on Process Compliance. Production and Operations Management, 24: 369-382
Anand, G., Chhajed, D. , Hong, S., Scagnoli, N. 2014. Introducing Mobile Technology in Graduate Professional Education. E-Learning and Digital Media, 11: 543-553
Scherrer-Rathje, M., Deflorin, P., Anand, G. 2014. Manufacturing Flexibility through Outsourcing: Effects of Contingencies. International Journal of Operations & Production Management, 34: 1210-1242
Honors and AwardsExcellence-in-Teaching Award for Graduate Teaching, College of Business Alumni Association, 2015
Outstanding Associate Editor, Decision Sciences Journal, 2014
List of Excellent Teachers, University of Illinois, 2006-2007, 2009-2014
Outstanding Reviewer, Decision Sciences Journal, 2013
Best Reviewer, Academy of Management Meeting - Operations Management Division, 2012
Chan K. Hahn Distinguished Paper, Academy of Management, 2012
Class of 2011 Best Teacher, Illinois MBA, 2011
Teaching and Research Interests
Operations Strategy, Continuous Improvement


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Baltimore City College
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November 30, 2015
MACON, Ga. (AP) - Bibb County schools superintendent Romain Dallemand has presented a new organizational chart that will eliminate 16 administrative jobs and add six new ones.
Dallemand offered the plan to school board members on Thursday.
Dallemand says the changes will save about $1 million, with the money saved to be shifted toward student achievement.
Under the plan, the district will eliminate the jobs of deputy superintendent of support services, six assistant superintendents, seven directors and two coordinators.
Dallemand says officials affected by the reorganization will be allowed to reapply for the new positions. The new organizational chart goes into effect July 1.
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A polling place Tuesday in Vestal.
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Binghamton University students will be actively involved in Election Day events today well into the evening.
The Center for Civic Engagement is hosting an Election Day celebration with music, food, and activities In Old Union Hall. There students will have the opportunity to cast their ballot, with the heaviest traffic expected at noon.
Later, students will gather to watch the election results live from 8 p.m. through midnight in the Appalachian Collegiate Center in the Mountainview residential community.
Recently, BU's residential communities held a voter registration competition to increase the rate of voter registration and voting by students. According to organizers, this competition really increased the percentage of students registered to vote locally, easily surpassing the registration rate of the last Presidential election.


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THORNTON - A Thornton Middle School student was arrested for sexual assault Thursday.
Thornton police say a 14-year-old girl alleged she was forcibly pulled into a bathroom at the school and sexually assaulted by a 14-year-old boy.
Both the victim and suspect are students at Thornton Middle School.
The suspect was transported to the Adams County Juvenile Detention Center and faces charges of first-degree sexual assault.
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Infographic of the Day
Infographic of the Day: Where Should We Build High-Speed Rail?
Everyone in the U.S. is hot for high-speed rail nowadays. But does it make sense in any old city? In short, no. As the map here demonstrates, HSR has the most promise in big metropolitan areas, particularly along the northeast corridor, in California, and in the Midwest.
The map was released in tandem with "High-Speed Rail in America," America 2050's 56-page report on parts on the country where high-speed rail can best attract riders (and, as a result, see good returns on the investment). The study scored the nation's megaregions — metropolitan corridors that collectively contain more than 70 percent of the U.S. population and jobs — on factors like employment, population, existing public transportation, and so on. The higher the score, the better poised the region to support high-speed rail. High scores are shown in dark red, low in pink:
The top routes should be pretty obvious to anyone who's ever been stuck in traffic on the 5: Los Angeles to San Diego; New York to DC; Chicago to Milwaukee. What's perhaps more interesting is who didn't score well: notably, Florida. The study concluded that the state's sprawl and dependence on cars creates a feeble market demand — tough news to stomach, after Florida's already raked in $2.4 billion in HSR grants.
On its blog, America 2050 is quick to point out that it isn't recommending against high-speed rail in Florida, it's simply highlighting a dearth of potential riders. (They also cite one Florida leg that could prove plenty popular: Tampa to Miami, via Orlando.)
Which cuts to a flaw in the study itself: Ridership isn't the sole factor on which a rail system's development should hinge. The authors acknowledge other contingencies like ?project readiness, ability to acquire rights of way, and local political support." At a time of monumental partisan posturing, the latter might be the biggest barrier — and, given the economic benefits of investing in infrastructure, the most foolish. (See: Wisconsin.)
[Hat tip to Good]
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Not so sure that Wisconsin's turning down the $800 million in pork for the train between Madison and Milwaukee was "foolish." (This was, I believe the only federal money in play in Wisconsin -- I don't think the feds were ready to tackle getting to the Twin Cities or to Chicago using HSR, and it wasn't sold that way.)
Ridership may not be the "sole" factor in deciding where to spend the money, but it should be a major one. And most people will want/need a car to get around Madison and Milwaukee once they arrive, except under limited circumstances. Spending $800 million to replace what's merely a 90 minute trip by car hardly seemed like a great deal.


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text: Photo by Three Lions/Getty Images [ Fish Shockers Caught By John Lee May 5, 2011 Arkansas wildlife officers suspected they had caught some illegal anglers when they found two boats full of catfish, three men and no fishing tackle. Read More|Comment Category: Shreveport/Bossier City News Tags: arkansas, electrical device, stunned fish, wildlife Send to a friend! Share on Facebook Share on Twitter Pin it! Reddit This! Share on Tumblr!


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Wedding: McKay, Grewell
McKay, Grewell
Area residents Emily Grace McKay and Christopher Robert Grewell became husband and wife June 13 in San Antonio, Texas.
The bride is a daughter of Sam and Rachel McKay of Sequim and granddaughter of Gene Eddy of Port Angeles, and Allen and Janet McKay of Pinon Hills, Calif. She is a 2007 Sequim High School graduate.
Her husband is a son of Bob and Donielle Grewell of Belfair and Lora Lewis of Seattle, and grandson of Denis and Lynette Fisk of Chimacum, Roy Grewell of Port Townsend, Kaye Gise of Port Townsend and Bob and Sheila Clubb of Quilcene. His great-grandparents are Lee and Mildred Morgan of Silverdale. He is a 2006 graduate of Chimacum High School.
The bridegroom completed U.S. Air Force basic training the same day as the wedding. The couple will be honored at a wedding reception after he returns from additional training.
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lossyWAV 1.3.0 released, Added noise WAV bitdepth reduction method.
lossyWAV 1.3.0 released, Added noise WAV bitdepth reduction method.
Aug 6 2011, 21:50
Post #1
lossyWAV Developer
Group: Developer
Posts: 1836
Joined: 11-April 07
From: Wherever here is
Member No.: 42400
lossyWAV 1.3.0 is released.
lossyWAV is a near lossless audio processor which dynamically reduces the bitdepth of the signal on a block-by-block basis. Bitdepth reduction adds noise to the processed output. The added noise is adaptively shaped by default and can alternatively be fixed noise shaped or white noise depending on command line parameters. When lossyWAV processed output is compressed with certain lossless codecs (FLAC, Wavpack, Tak, LPAC, MPEG-4 ALS and WMA-Lossless) the bitrate of the output file is significantly* reduced compared to the lossless original.
Changes from 1.2.0b:
This post has been edited by Nick.C: Aug 10 2011, 21:12
lossyWAV -q X -a 4 --feedback 4| FLAC -8 -b 512 ~= 320kbps
Sep 19 2011, 20:40
Post #2
lossyWAV Developer
Group: Developer
Posts: 1836
Joined: 11-April 07
From: Wherever here is
Member No.: 42400
Regarding processing speed, there are three things to note:
1) lossyWAV up to v1.2.0 used an approximation for SQRT and LOG2 functions. These routines were faster than the FSQRT and FYL2X x87 instructions at a cost of accuracy. These approximations were removed in the run-up to the release of 1.3.0 as I realised that the development problems with adaptive-noise-shaping that I was experiencing were due the use of approximations rather than the best accuracy available. This change increases processing time.
2) When the latest quality presets were developed I decided to enable the shortest FFT (32 samples, circa 0.73 msec for 44.1kHz output) for all quality presets. This change also increases processing time.
3) If either adaptive noise shaping or fixed noise shaping are enabled then the remove-bits procedure uses an FIR filter (default 96 tap) as part of the bit-removal process. This change also increases processing time.
Regarding content where processing using lossyWAV and compression using FLAC results in a larger file-size - this is not a new discovery - content was found quite early in the original development of lossyWAV where there was no advantage gained.
[edit] Two updates to the wiki article - indicative bitrate table updated and lossyWMALSL settings added. [/edit]
This post has been edited by Nick.C: Sep 19 2011, 20:42
lossyWAV -q X -a 4 --feedback 4| FLAC -8 -b 512 ~= 320kbps
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