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River! Welcome back. I thought we lost you after your marathon. One and done kind of deal.
kikini - Hahaha. Love auto correct.
MJh - I don't have a watch either. I just use runkeeper on my phone.
tracey - Glad at least part of the concert was good.
Great runs turtles.
me - I hit double digits today! 10 miles which is my longest since my full. Temps started at 72 and was 80 when I finished. Averaged 11:15 pace, darn heat. Had to run through sprinklers at mile 2, unfortunately they weren't on when I came back through. Stopped at the fire training center so my son could watch the firetrucks. Stopped at the zoo twice to watch the giraffes. The breaks were nice but and I know my son liked it. Well, time to pack the VW Bus to go camping in a few hours. Good luck on the long runs and have a great weekend!
1/2 marathon - March 2014 - 2:10:02
Full marathon - May 2014 - 5:14:32
Slow and Steady
Hi, tsyms!
I was really discouraged despite the wonderful support I got from my fellow turtles. I was ashamed of the time.
I probably don't need to admit this as it was likely painfully obvious to others, but I was not fit enough to run the full this past March. If I struggled so much with the training and had to walk on most of the long runs, I had no business thinking I'd finish a FM in under 5 - 5:30 hours.The turtle that sacrificed her own pace to encourage me was just fantastic and so supportive. I'm still very grateful and hope she knows how much her kindness means to me.
So much to learn still from you guys. I thought I'd delete my signature showing the time, but then wondered if maybe another newb is thinking they're too slow. They'll see my time and think, "oh, I can beat that!" so if it serves at motivation to someone else, it's a good thing.I am making a more concerted effort to cross train and not just half-ass it as I did.
It'll be hot tonight, but I'm running and it'll only be 3-4 miles. Tomorrow am, I'll add a half mile to it. Sunday, I'll go for an easy, slow-paced 7 - 8 miles and focus on enjoying it. I've also switched shoes. Gotta break them in responsibly, eh?
Thanks for the welcome (back)!
FM - 06:23:45 (03-01-14) [crashed and burned, crashed again, and then some!]
5 Mile - 49:32 (11- 22-2012)
Docket - yep, training (e coaching) with Galloway. When the 'issues' come up, it's nice to have an expert to reach out to. his plan is 2x running per week plus the long run on the weekend, but he told me I could add a run to the 'during the week' period. Wish I hadn't done that this week, though, I would've recovered from my speedwork session quicker. Lesson learned on warming up properly, I did not follow his "warm up running slowly' for about a mile prior to the magic mile timed run.
River - no shame at all in your time! I fully expect to go over 5.5 hours, but who knows what will happen on that day! you ARE a marathoner!
Tracey - yep, I could see that speedwork could really get me into trouble - give me a long slow run any day! my 47 year old knees are not happy with me! icing and wishing I had my Biofreeze here at the FL condo - IcyHot is not cutting it!
out to an early dinner and then to pack up - tomorrow is 12 hours in the car (don't be jealous) and I'll be reading but it's hard to post from mobile. Talk soon!
Marathon Maniac #12060 - qualified 11/28/15
Upcoming races:
Haha, live and learn, blondy.
Hi, Tracey! They were on the TM but I decided to take a rest day.
This lady kicked my behind in Pilates so SRD. After all, I am tapering. Meh.
Marathon Maniac / Ultra Runner / INKnBURN Ambassador
Have a great taper Docket Rocket.
Welcome back River. The good thing about a bad Marathon is a big PR on the next Marathon.
Congrats on the 10 miler Tsyms.
Glad you enjoyed the concert Tracey. Good job on the 3 miles.
You are adding up some miles countrycruiser. Great job.
Well done Bicklebok
Good luck on tomorrow's 20 Paxx.
Good luck on your 20 miler Sunday Blondy.
4.8 easy miles tonight. Real workout start tomorrow.
I'm right there with you tsyms! Went 10 miles this morning which is my first double digits since '13. Kind of a weird one but finished great! Woke up with a stuffy nose and my left knee acting up. Didn't really know what to eat before hand. Then left the house without the gu that I was going to try. Luckily my first mile looped around my neighborhood so I just stopped by my house again. THEN my first couple of miles my right toe was cramping. Glad that worked its way out. THEN (ha!) I realized that the gym thats sponsoring the marathon only put out 1 water stop this morning. They usually have one every mile for 5 miles. Disappointing but I passed it twice so it kinda worked out. When all was said and done, I ran 10.17 miles with a surprising 10:04 average. I was just going by feel. My running app was a mile behind me.. makes me envy all those forerunners for sure! Too bad my birthday is 2 weeks after my marathon.
Oh! that being said! I found out that I will be leaving the country on Sept 29th which means my Sept 27 marathon is a go! =D Where do I sign up!?!
Blondy- hope your 12 went grandly!
Tracey- Those measly 3's can be the best and worst! I did my last 3 miler this week until my taper. Bumping up the easy runs to 4 next week! Glad to hear the concert was rocking!
Docket- Nice workouts! Hope the computer bugs work themselves out.
Cruiser- I too wish that my slow pace was faster. I guess I can't complain too much with 10 mm but I'm also one of the youngest here. My marathon friends around here are all a minute or two faster even on long runs! Hope the 11 goes well! --You should see if the Surface can load your garmin stuff. A friend of mine just got one, half tablet, half PC. Pretty sweet. Just ask about the different capabilities of the 1 vs 2. Ones full tablet full PC the other is full tablet with half PC capabilities. Maybe if you hold out till black friday something will be a steal. Also, I got my macbook air for like $400 off because it was an "open box" sale cuz someone returned it. Never had any problems!
Bicklebok- Good luck on 8 tomorrow!
Paxx- Hope the 20 goes well!
Pint- Hope everything goes great today as well!
Everyone else!- You're doing great!
First Marathon: 9/27/14 = 4:34:18
First HM: 4/20/13 = 2:21:10
Morning. The "virus" type of thing only appears on IE and the PC. NOthing on the phone or on my Mac. I bet you they are having some bugs to fix. Either an easy run or my LR tonight.
lindsey, yay on the marathon!
pintailman, nice workout last night.
Sure glad I ran at 6:30 this morning. It's turning into a very hot and humid day here. Had a slow stop-and-go 5 mile run with my dog this morning. I've only been running with him for about 2 months and he is usually pretty good about not stopping excessively to sniff things and pee but today was crazy. I don't know what was going on but we were stopping A LOT!
Also just about had an accident due to a cheese sandwich on the road (stupid, littering jerks who can't take their garbage home). There's the dog on the shoulder of the road, to the right of the dog is me, and then to the right of me is said offending sandwich. Somehow managed not to fall when the dog darted in front of me to get the sandwich and I tripped on him. Would not have been pretty had I gone down!
Hope you all have a great Saturday!
Good Morning Turtles!!
I did it!!! 17 miles at 12:30 avg. It went pretty well. I made three water stops, to cool off. Finished without walking. it was 81F with 73% humidity at the start and 84F with a heat index of 90 when I finished.
Ejanke I did the Bacon race here in Miami, It was great fun. I passed on the bacon at the water stops but did indulge at the finish line. They had this maple syrup bacon....OMG! it was amazing.
River616 the heat is brutal. Scaling back sounds like a good plan. Welcome back. Live and learn in running. Glad your back to train and give it another go.
Paxx nice run by feel.
Docket on the taper?? When and where is your race?
pintail nice run
Lindsey congrats on the 10 miler
Coolrunning sounds like a challenging run with the dog and sandwich.
Blondy Sounds like good advice to back off the pace if your still sore.
bicklebock good, 4 miles. Good luck on the 8 today
country cruiser nice job on the 5, hope the 11 went well.
Tracy just did the LR it went well. Hope your run went good today
Tsyms Nice job on the 1o miler!!! Have fun camping.
Yep I'm slow but at least I'm out there
I am running SF in two weeks. Nice job on the run.
coolrunning, poor you. Did the dog looked at you like WTF?
Hi everyone!
Yay Kimbur!!! I was thinking of you this morning and knew you were going to do it....strong and consistent, endurance is key!!! Great job!!! What a great feeling you can revel in for the rest of the day! But man that is HOT!!! Lindsey-More mileage for marathon running trumps speed. Don't worry about the speed. I've learned alot from these forums and that is the one key thing I have learned. As I have slowed down I have found I can safely add more weekly miles. And it's hard-especially when I compare my speed to others-namely my neighbors and others running around, so I just slap myself and remember it's about my goal. But great job!Cool Running-So funny as my Golden is the SAME way. She is slow and pokey until she sniffs the right thing and then she is like a bear. It's created trips and falls many times. TSYM-Have a great time camping. We are doing that next weekend!!! And I love your runs, the descriptions of all those stops that you take for your son remind me to stop and enjoy the scenery as I run!! Great job on the double digits! Pintail-did the real workout start today? DR-have a great workout today. Me-Got in 9.5 today mostly trail. Payed for the late start at the end. Still a great run even with the rattler I encountered off the side of the trail. Heard him long before I saw him, those things are loud thank goodness. He wasn't interested in me, but I still picked up the pace a little at that point. Have a great Saturday!!!!
"Perfect 10" 10 mile race NJ-10/26 (fun run)
3 TV Phoenix 1/2 marathon-11/2
Just dropping by very quickly . . . signed up for the Chicago Half-Marathon in early September; course tracks Lake Michigan, I'm very excited.
Chocolate Rush Half Marathon (2/7/15): 1:56:31
Rock the Parkway Half Marathon (4/11/15): 1:57:39
Garmin Half Marathon (4/18/15): 1:58:31
Running with the Cows Half Marathon (5/9/15): 1:58:51
Hospital Hill Half Marathon (6/6/15): 1:58:53
Kansas Half Marathon (11/1/15): 1:59:00
Matt, congrats on signing up for the half.
Nice 10 Lindsey and tsyms.
DR, have you done SF before? Taper, taper...
Kimbur, nice 17!
Tracey, agreed. I felt like I was so slow today, but slow and steady is the way to go...and more miles...
cool running, nice 5 with the dog.
blondy, have a nice dinner and safe travel.
Me--16 slow miles. I kept telling myself to stay steady. I averaged an 11:57 pace. My mile splits were fairly consistent, with some slower miles as I went up towards the Santa Cruz Mountains.
Have a great Saturday!
April 24, 2016--Big Sur Marathon
Coolrunning - To funny that sounds like one of my my runs with Miles -my Vizsla running buddy
Kimbur - Way to rock that 17 today!
tracey - Rattler ?? One more reason I love our trails in midwest, no rattlers mostly deer, skunks and raccoons
MattJayhawk - I have been looking at that half, cant wait to hear about it.
What a crazy day in my neck of the woods -
4:00 - Woke up with a stuffy head couldn't fall back to sleep
5:30 - Hubby woke up checked weather and bad thunder storm coming that should arrive around 7 but looked like a fast mover. Got ready and waited and played some Candy Crush.. no luck at crushing level 311
8:30 - The storm had stalled out and was not moving so we decided to throw a hail mary to try to get this run in. So we packed a change of clothes and drove into the storm an hour away to a running path. But apparently we under estimated how stalled out this thing really was, when we got to the path we sat in the parking lot for 35 minutes while it poured and the radio keep doing the emergency warning signal for flash flood. ........ Still could not crush level 311.
10:30 - We decided to go ahead and go back to Champaign (yup Fighting Illini and get groceries and than hopefully by then the rain should be done and we will run from there.
12:00 - Finally start run. 10:30 pace for the first 4 miles, but man I am struggling. No energy and legs are like lead and oh yeah that storm left behind some nasty humility. Started taking walk breaks at mile 5. Called it at 8 miles. I was light headed and spent.
While changing my clothes it occurred to me that I had not eaten anything since around 7 and that was only a 1/4 of a protein Belgium waffle w/peanut butter, which would have been proper fueling for an 11 mile had I ran it within the hour of eating it.
So after we changed our clothes we went to our favorite running store and I got a new pair of shoes and socks, than straight to a BBQ place to eat.
Finally back home showered in jammies on the couch for the night drinking a tart cherry margarita. I read in RW tart cherries help with muscle soreness
Not a complete wash out though, I got a gentle reminder to make sure I fuel properly and a new pair of shoes.
Watching a movie and continuing to work on reducing that muscle sourness for the rest of the evening
Hey all, Late getting to this today. It's been one of those days...... anyway.......
For me....Got in that 20.2 miles today. Started at 7:30 at 60 F & 94% humidity and then the sun burned off the upper layer about 1/2 hr into the run and the humidity stayed the same and the temp climbed and climbed. I decided to do a 20 mile out & back that took me over a course with about 450-500 ft elevation climb on the out, although it actually appears to be really quite flat. Absolutely no hills, just a continual steady rise over 9 miles of the out. I drove the course just before running and stashed some throw away bottles with water and Gatorade at the 7 mile mark so that I could retank up on the way out and way back. This course was out on an open road.........read that as No trees or shade of any kind....... and the sun was just relentless and it got higher and hotter.
I kept an easy steady 11:35 pace through the 1st 17 miles and then the combination of sun and a lesson I had to learn the hard way kicked in!! I didn't have near enough water/fluids for the kind of day it turned into. I was carrying 20 oz with me in my belt and I stashed another 40 oz but I soon realized that the heat, humidity and what turned into rationing of water played it's evil tricks on me. I thank my lucky stars that at about that mile 17 mark, where the heat and lack of fluid was starting to raise it's ugly head, a friend saw me running as he was driving by and he stopped and chatted with me for a bit. I mentioned my low reserves of water and he drove home and got me some wonderful ice water to refill my bottles with. Even with that, by mile 19 I was running low again and ended up walking almost the entirety of that mile 20. I was a bit sun stroky sick afterwards and was just glad to be back and out of the sun. I actually weighed myself before and after the run and see that I lost a total of 7 lbs which really does indicate a de-hydration issue!!!
My son was following me on the Livetrack feature of my Garmin 220 and my iPhone.........he noticed my slow down in the last few miles and was keeping track to make sure I kept moving!! OH.........interestingly enough I ended up with an exact 12:00 pace over the course of the 20.2 miles. Just what I was aiming for!!!!
Anyway, I'm back and hopefully smarter now. I need to change up my plan for the next long run. Either smaller loops past some good watering holes, or obtain a running vest bladder system. Or something.....
Another Question for you all........ What are you guys using for nutrition on a long long run day? I know that most of my problems stemmed from dehydration, but I still wonder if I'm getting enough energy on the run.
Here's what I'm doing: I never eat anything before my runs......I take a very lightly caffeinated pre-workout energy drink about 30-40 minutes before the run and that clears out the pipes great and gives me some energy at the beginning of the race. I am then using Island Boost, a coconut water based flavored energy gel/liquid about every 40 minutes or so. Thanks for putting in your experiences!!!!
I'm gonna have to come back for some shout outs to you all!!! I am soooooo impressed with all of you and am grateful that I found my way to this great turtles thread. Thanks all for making me feel like I've found a good home!!!
"if you can't be good, be good at it!!"
Garmin 220, Altra Torin, Gymboss Timer
HM 2:05:18 - Edmonton Marathon 2015
FM 4:33:06 - Edmonton Marathon 2015
Hello. Welcome Back River. Let me tell you one great thing about a really slow first marathon: you will likely be faster in your second. My first was 5:46:20; my second 5:08:41. PR by 38 minutes. Lots of things come into play, but experience helps.
Blondy. Too bad you had to learn the hard way about warming up. Hope you heal quickly. An easy short run might help loosen you up. I mean 2-3 miles. I also ice and roll and use magnets to help heal quickly. Might be part placebo effect, but there is also science that magnets do draw blood to the area to promote healing.
Tracey--other than some faster paced running on my tempo days, I do not do speed work. I do intervals in the poll that mimic some of the cardio benefits do speed work, but without the pounding, which is what causes the problems.
I would like to be faster, but I would rather not risk the injury. At my age my paces don't vary much. I have found that running more with faster paced segments within those runs as well as weight training and pool running has helped the most in making my basic pace a bit faster. Benefit has been no injuries. I have been trying to post this ftwo almost 24 hours. iPad is acting up. Sorry didn't comment on everyone. Afraid I will lose post entirely.
Kimbur congrats on the long run. I knew you could do it.
Paxx- I don't think coconut water has much in way of fuel. It has some electrolytes, but I think not all. You probably need more on a really long run. There are lots of choices. Experiment. I use gu in either peanut butter or espresso. Can't stomach the chocolate or vanilla. Haven't tried the fruit favors. Have used a couple of brands in those favors, and haven't noticed a difference. Also like clif shot block in black cherry with caffeine. Also like honey stinger waffles. Have also used regular jelly belly jelly beans. Did not like the sports beans. Everyone will have his or her preferences. I'd advise getting one or two of a lot of different types and favors and try them to see what works best.
Ok. I copied this into an email and will attempt to post from my phone. Don't know why but can only type in bold.
TDC- nice run
Not bad. Thunderstorms predicted after 10:00. Better try to finish under two hours.
Boston Marathon April 20, 2015
Frozen Bonsai Half Marathon (NYC Central Park) December 13, 2015
Napa to Sonoma Half Marathon: July 17, 2016
Paxx -- I have an article somewhere (I'll try and find it) regarding eating during long runs; the gist of it is you should consume so many calories and so many carbs every 30 to 40 minutes on a long run. I'll find the article for the specifics.
What I did during marathon training was eat every four miles of a long run, whether I felt like I needed it or not. For me, I ended up eating dried fruit (cranberries, cherries, blueberries) and sometimes gatorade chews. I also ate pretzels, but it is harder to eat them on the run. I always have dried fruit at home -- the nutritional information for one serving is 130 calories and 33g of carbs. So, I end up eating about a serving (probably less than a serving) every four miles. I even eat some for every run over 10 miles; in the half I ran last month I ate dried cranberries at the half way point.
In every day life I am a very, very low carb eater, so I really have been very particular about getting my eating habits right for long runs. I have 10+ miles scheduled for tomorrow, so I've eaten a little more carbs today than I normally would. In the morning, I'll eat a cranberry/almond energy bar and waffles for breakfast with coffee before the run, and take dried cranberries with me. I normally drink a lot of water, but the day/night before a long run I'll drink more water than normal -- especially when the temps and humidity are so inhospitable.
So, I'll get up at 5:30 tomorrow morning, force my food down, drink my coffee, digest a bit and hit the road by 6:30 at the latest. Temps will still be in the 70's at that time of day with very high humidity, so it will be a hard day.
4.8 miles in 50:35.52 minutes, 5 sets of 57 push-ups, 19 minutes of Planks. Cross trained pushing my mower over 1/2 an acre.
Morning! I ended up doing 10 with hubby last night.
TDC, I did SF last year. It's hilly!
Tracey, nice trail run.
Matt, good luck with the HM!
countrycruiser, sounds like a busy day. Did you break level 311?
Paxxx, nice 20! Congrats! I take GUs every 4.5-5 miles.
Kikini, good luck on the race today!
pintail, nice run.
13.5 LSD in 3 hours, 3 sets of 20 squats.
Morning everyone!Pintail-Great 13.5 run! And with the squats too, you are very motivating to me!!! DR-Nice 10!Matt-Hope you got the 10 + done. I don't envy your humidity, ours is only at 40-50% and even then I can feel it. Kikini-Hope the 10 mile race went well! Paxx-Sorry about the LR but really you averaged a great pace and got it done. I think with summer time and the heat and humidity that is the best you can ask for, so don't beat yourself up. LR are great practice runs to determine what your fueling and hydration needs are. I always fuel up BEFORE the LR, usually with any runs of 5 or more. It may be 1/2 banana for the shorter runs, for anything over 11-12 I'm doing more like oatmeal, etc 1-2 hours prior. So you may want to try and fuel esp before the long runs. And like Kikini said, everyone is different so you just have to experiment. I like the GUs, if it's a long run over 12 then I'm doing that 5 miles in and every 5 along the way. But some people like the beans, waffle stingers are popular, and the dried fruit like Matt said. You just have to experiment. But you definitely need to fuel prior to starting a long run like that.Me-5 miles on TM today with strength training, didn't get up early enough and for me 91 is my limit for outdoor in the sun running. Just not fun enough. Have a great day!!!
Paxx- I would definitely eat something before a 20 mile run. And I also use Gu packs about every 7 miles or so. Paxx. I need to look up how to use that Livetrack! I have a Garmin 220 also.
Pintail man-Good job!!
Everyone else-Love reading your updates!
I didnt sleep well last night so I got a late start on my 8 miler. Had to run most of it with no shade, which just zaps the energy right out of me. I was planning on running about 4 miles at M pace, but quickly realized that wouldnt be wise. I did speed up a little the last few miles but not by much and I think my overall pace was about 10:08.
PR Half- 1:54:02, First Full- 4:28:55 February 2014
Next Marathon: Nov 8th-Soldier Marathon, Columbus, GA
ok back home in St Louis from FL! 13 hours yesterday cooped up in car- need to do shout-outs as I'm long overdue - as several have said, the iPad is not very conducive to that!:
Paxx - I always eat before runs (PB bagel, usually, like today, plus 1 cup coffee) and always during do margarita and black cherry shot blocks, about every 15-20 minutes on my feet. The margarita shotblocks have extra sodium which keep my electrolytes in balance. GREAT 20 - congrats, but it made me nervous when you ran out of water!!! I feel your pain on the heat/humidity - see below.
Pintail - I continue to be impressed by your planks - I could not do that many!! Will keep working on it.
Matt - so hot here too - 79 at 7 a.m. and 88% humidity Chicago 1/2 sounds fun, let me know how it is, as I have relatives there and it's an easy drive from STL, for the future.
Kikini - hope your race went well! Oh yes, I always ice and foam roll after every single run, short or long.
Country - I could really use one of your tart cherry margs right now - do you have a recipe?
RUnTDC - great 16!
Tracey - Yikes on the rattler - also counting my Midwest blessing that mostly we see raccoons, etc. although I hear about copperheads from time to time- have never seen one.
Me - 20 miles DONE! To say this was grueling was an understatement. Legs were not 100% yet (maybe 75-80%?) after my soreness issue following the speedwork last Sat, and it was79 degrees/88% humidity when I started early, 88 and humid when I finished. Mostly full sun. I thought of you all often, and Paxx you too - your post was very inspiring to me and so to prepare, I had 64 oz water on my back and another two 8 oz bottles in reserve and I DID have to go get those bottles out of my car after the Nathan vest was empty!
The biggest annoyance was the park did not have the restrooms open until 2 hours after they were supposed to, at opening. Seriously?? Another female runner and I were ticked - guess the few guys I saw found trees?? as an FYI, Galloway wanted me to walk 2 mi as a warmup, do a 10 sec run/30 sec walk for the next 5 mi given my extreme soreness, and then move into 20 sec run /30 sec walk after mile 7. And he said (confirming what you all have said), the most important thing to try is to cover the distance, your pace does not matter and "you will get the same endurance benefits if you walked the entire thing." (which I did not).
I did walk a lot, took 2-3 restroom breaks, changed out my socks and re-lubricated feet 2x w/ Aquaphor after my awful blister incident 3 weeks ago and I'm proud to say NO BLISTERS so happy about that. Legs are sore, just refueled w/a protein shake before deciding what to eat as real food. Have my Paradice ice packs on (they are fabulous, btw). His training pace for me is 14:00 typically, but given the heat he wanted me at 15:00- there is a formula but he basically adjusts your MP training pace (given your magic mile time) way downward for heat/humidity from what you "could do" on race day (my half was about 11:25).
So I did 20 mi in 5ish hours, and walked the last 3 miles, as it was 88 and feeling dangerous, and not worth heat stroke or blowing out my left knee which was beginning to feel quite weak. Biofreezed about mile 17 and thought of Kikini- I am taking those little gems of packets with me every long run! Paxx I didn't want to get that heat-stroke feeling that was starting to come up. That's my training report! Happy running Turtles, thank you all for your inspiration, it truly gave me some fun things to think about on my run. And I am ready for a yummy pizza reward dinner tonight w/a huge salad! (Country, please airmail a tart cherry margarita!!!! YUMMM)
oh, and forgot to add, the Garmin Forerunner 10 dies after 5 hours.........maybe will upgrade to the 220 as it has more features I like and a longer batter life.
I am the odd opinion out there and I don't eat anything before marathons or LRs if the race stars at 5-6am. My stomach cannot tolerate anything that early. I have PRd on empty stomachs but gels during the race.
pintain, nice LSD.
Tracey, nice TM run.
nicklebok, it amazes me when people talk about shade as there is no shade where I live in Miami.
blondy, nice 20!
Congratulations Blondy!!
I have a 10 also, and as the long runs grow I ma thinking I want something with a longer battery life, especially for my marathon,
Me i got 4 more on the TM tonight. I had missed a run earlier in the week so I made it up tonight. I was surprised. The first mile i felt pretty sluggish but after that I was able to pick the pace up and finish with 11:36 avg. Not bad for the day after 17
I wanted 16 but did only 10 on the TM with 5 @ MP + 20 sec, much needed speedwork.
Kimbur, nice job on the TM. I kept checking the weather as I did my LR here without avail. Hot and humid forever.
Gave the dog a rest day today but I did a double. Not fond of doubles but they are on my plan so I forced myself to do the second run. I might have blown it off but had already told the hubby I was doing it. He is not a runner and doesn't give a sh...t about my training but he would really enjoy rubbing it in that I had skipped a planned run and I did not want to give him that opportunity!
DR - Yes, the dog did give me a WTF look when I tripped on him!
countrycruiser - that's a great name for a running dog!
River - Hi. I guess we haven't "met" since I snuck in after you left for a bit Welcome back!
Paxx - Great job on the 20! You covered the distance, which is the most important part right now. As far as nutrition, I'm sure you're getting a lot of varied answers, and mine is pretty unconventional. I normally do my long runs Saturday morning. I will pretty much eat my normal breakfast beforehand - four scrambled eggs w/ onions/peppers/mushrooms cooked in a tsp of coconut oil, a cup of coffee, and about a pint of water. During longer runs (>15 miles), I'll eat 4-6 pitted dates during the run, and I'll drink my "hydration mixture" of sea salt, lime juice, and water.
blondy168 - Nice job on the 20!
bicklebok - Nice running. Funny stuff about the shorts being backwards. I'm laughing with you, not at you
country cruiser - sounds like an eventful day of storm-dodging. Glad you were able to get out there and put in some miles. sorry to hear it didn't quite go like you wanted.
DR - nice job on the speedwork. I kept getting the samething on RWOL...waning me to download something. It only seemed to do it on my work computer. Not my personal computer or iPad. Hmm.. Yah, I've read that losing weight during marathon training isn't really a thing. I lost quite a bit of weight while training for marathon#1 this year. But, this summer, it's just not happening. I've decided that I won't be running a marathon next spring. I will spend the fall and winter focusing on losing weight, and working on my 5k, 10k, and HM times. I'm a little bummed, but the break may be nice. I'm running so well (relatively) right now and don't want to lose momentum. Then again, losing 30 pounds and getting to a good weight for myself will probably automatically make me faster.
tracey - Nice running! Egads on the snake encounter. I got freaked out when I saw a measly black rat snake on my run a few weeks ago. I'm a wuss.
tsyms - Great scenery to run through on Friday. Hope you enjoyed camping1
pintailman - Nice job on the LSD!
lindsey - Great to hear that you're on board for the marathon in September! Which one are you running? Nice job on the 10
coolrunning - Nice work on the double.
kimbur - great job on the 17, especially in that weather!
TDC - Great running there!
Matt - Best wishes with the Chicago Half!
phew...I'm caught up now. That's what I get for hiding over the weekend. As for me,
Friday: 8M @ MP
Saturday 13M @ slow (stepback week for my long runs. Was kind of nice to have more free time)
Sunday 20M on the bike.
Plan for today is to run 4M after work. Have a great day!
Lots of Miles D Rok running and on the Bike. Well Done.
Good Job on the Double Coolrunning. I've never thought about doing doubles.
I hate Speed work Docket Rocket. Good Job. Enjoy your taper for SF. Tell yourself, I Love Hills, I Love Hills..................
Good Job Kimbur Logging those Miles.
WOW Blondy 20 miles is a BUNCH.
Fast pace on 8 miles in the Summer Bicklebok.
Great job on the 5 miles and strength training Tracey.
I Hope You had a Great Race Kikini. Cant wait to hear about it!
WOW Paxx Great 20.2 miler. I'm lucky. I live on an 8 tenth mile circle drive. I just line up my water, sports drinks, gu on the retaining wall in front of my house. I'm never more than 9 minutes from home. You will get the food and drink needs dialed in.
I hate mid day workouts countrycruiser. Yours sounded like why I hate them. Way to stick with it.
Great job on that 16 mile LSD RunTDC.
You are hooked on Races Matt. Have a Great training Cycle.
Hi, everyone. The combination of iPad crazy autocorrect and a keyboard that kept freezing, along with spotting internet, made posting too much of a hassle.
The 10-miler was fun. It was hot and humid, but not too sunny most of the time, and the course was varied and interesting. It was, however, far hillier than advertised. The profile said 187 feet of gain. My Garmin had 444, which I think was about right. The hills were constant, but nothing crazy, and there was a fair amount of downhill, too, especially early on. It was a small race that had a 10K and a 5K, so I figured I would be one of the slower runners in the 10 mile. I was last at the start, but passed a number of people on the downhills. It is funny, but I think CHi Running gives me an advantage on the downhills, I fly down almost effortlessly and pass people who passed me on the uphills. Eventually, I gained advantage on I think 5 or 6 people and stayed and finished ahead of them. One older man in a drenched white t-shirt was ahead of me until I passed him around mile 5. Miles 6-8 were on a bike path through the woods. I was following a woman maybe 200-300 yards ahead of me. I was well ahead of the man. Suddenly, on the last half mile he was in front of me again. Only thing i can think of is that either accidentally or on purpose, he crossed the road at the traffic light instead of following the course down, around, and over the pedestrian bridge we crossed on the way out. It irritated me that he was ahead of me, so I upped the pace and passed him. I also closed on the woman I had been following. Decided I would never forgive myself if she was in my age group and I let her beat me. I passed her and finished in 1:50:21. Average 10:59/mile. Last mile was 9:38. I was happy with the time considering the hills and the heat. The race was perhaps the simplest I have ever run. There were no bibs. We got a souvenir chip with the race name on it. there were not even any porta potties. The race was staged at the minor league ball park there, so they opened the bathrooms. Plenty of spots, no waiting. At the start, someone said, "Go," and at the finish there was a small mat with a clock for each of the three races. There were 4 or 5 water stops (some may have been used twice) and one had Gatorade. It was adequate, though, because I had my handheld. The only real spectators were the 5K and 10K runners at the beginning. We looped around the stadiums once, and they were there waiting for their races to start. The course was well marked, but there were not many people directing. You had to watch the signs and/or the person in front of you. It was fun. If I go to the Arts Festival again next year, I will probably run it again. I needed a long run anyway, so why not, plus, I get a t-shirt.
Paxx- what DRok said really shows how individual eating and running can be. If I ate that kind of meal, I wouldn't be able to run. It is difficult for me to even get a banana and a piece of toast down, but I eat something for races and long runs. I usually race and run first thing in the morning (6 am for runs, and whatever time the race starts), so that might be a factor, too. Case in point, in my 10-mile race yesterday, I had a banana before (planned to eat a stinger waffle, too , but my stomach said no). I ate a Shot Blok at miles 2, 4, and 6. At mile 8, I was feeling like I needed a bit more, so I had my GU instead. Sometimes I might have the GU at the halfway point, sometimes not at all. I carried 60/40 Gatorade in my handheld, but just sipped it. I drank water (only thing available) at aid stations. I usually alternate water and Gatorade. I think I needed the Gu because I did not consume as much carbohydrate as I usually do. I carry both GU and Bloks so I have options. So my point, in case you were wondering, is that not only are individuals different from one another, but your needs could differ depending on circumstances
Nice runs, coolrunning, bicklebok, pintail, Docket, tracey, kimbur and anyone I missed.
And, yes, the Forerunner 10 has a battery life of about 6 hours. It gets me through a marathon, but if I forget to charge it before a long run and have used it prior, it might run out on me. Still, at $149.00, it is a good deal and far, far better than the $99 Timex I started with.
I saw the Nathan Vapor Shape hydration vest in a store. Looked awesome. For now, I'll see how my freebie vest works out. Maybe someday.
rHi all Turtles!! Another week ahead of us. Yesterday was my SRD, and it was needed after my 20 miles. Felt pretty rotten most of my Saturday after my run......mostly that Sun/heat stroke feeling queasiness that finally dissipated. Both my Saturday & Sunday were super busy with grandkiddies........so it was a GREAT weekend!!
This morning it took about 2 of my 5.2 miles to get the stiffness out of my stride to where I felt I was running easy. But it finally came and it was a good run. A little cooler at 52 F, but still up at 94% humidity. Still a lovely morning and I just ran at a nice slow 10:30 pace and enjoyed myself.
THANKS to all of you for your input on my hydration & nutrition question.
Blondy - Sounds like you had a great.......well at least a very successful 20 miler too!!! I can say that there's nothing like experiencing the heat and lack of hydration for one's self. As brutal as your 20 miler sounds, I can see that it was a fantastic training run!!! Sooooo excited that you did it and thanks for sharing your experience. Your Nathan vest sounds like something I really need to check out!! And BTW, I love my Garmin 220. When I was done my run on Saturday it said that there was still 70 ish % battery left. Pretty good after 4+ hrs. And that was bluetooth connected to my iPhone as well during that whole time.
Lindsey - good job on the 10+ mile run. Sounds like you were in a good zone, despite the toe cramp, and got a good time.........Ya......I think we all wish we could be faster. I think there will always be somebody faster than me.....so I just keep at it and try to have the attitude that it is what it is.
CoolRunning - Man a sandwich/dog episode!!!! Glad that you're ninja enough to avoid the face plant!!!
Kimbur - GReat 17 miler!!! That's awesome that you were running at the end!!! AND in all that heat!!! Good job on the TM run the day after!!! You soooooooo Rock!!!
Tracy - Good job on your9.5 miles the other day and for having enough to increase you pace to "run from the Rattler!!" hey......maybe that could become an event, eh? Thanks for your thoughts on run nutrition.....I think I'm might try a small helping of oatmeal with some chia seeds in it before my next LONG run. Or something......I'm gonna check out some other things as well. We'll see.......I don't want any GI problems and so I have always stayed away from much in the mornings before my run.
TDC - Great job on you 16!!! Atta keep the pace down and to finish strong!!!
CountryCruiser - I had one of those "eat-before-a-run-and-then-not-run-till-hours-later" kinda runs once and learned that same lesson..........Glad you're ok and and was able to call it quits and salvage a good run out it!!! On my "lesson learned run"I was out & away and had to get back, and I crashed hard!!! Wondered if I would pass out before I got back!!! Bad run = good lesson learned!!!
Kikini - Thanks for sharing your experience with nutrition on long runs!! I am open to try some of these other gels and appreciate you sharing what you like and don't. I took a look at the specs of these gels along side the Island Boost that I use and find that the Island boost is very similar. 70 calories, 50 mg sodium, 16 g carbs...... but I am gonna try some others and we will find something that works. Your advise of trying out a bunch of things is very sound. Gonna do!!! Thanks.
Just read your last post that came in as I was putting together this post. Thanks for the up-to-date race report and the break down of your nutrition. I'm definately gonna try the shot bloks and some gu's.
AND.....great job on kicking some butt on that last mile!!!! You ROCK!!! Totally did awesome!!!
Matt - Thanks for your experience sharing on nutrition. I have read also about the need for calories & water every 30-40 minutes and that is what I am tryying to do. I really think that my whole problem of my 2o miler was the heat & humidity that I didn't adjust enough hydration for. That will be my focus next time for sure. Get enough, but hopefully not tooooo much water into me!! One thing I always try to do is tank up (kinda) on the water the day before as well, but I was a little lax on last friday.........soooo......that just compounded the problem. I really appreciate you breaking down you day of a long run and what you do nutritionally!!! That gives me some basis to try to work from. THANKS!!
AND.....congrats on registering for the 1/2!!!!! That just plain rocks!!!!!
Pintail - You an animal!!!! 19 minutes of planks!!!!! Dude!!!! Thanks for the vote of confidence on figuring out my fueling and hydration. I am sure that I will as well. That's one of the reasons for these long runs!! Count your lucky stars for being able to plant your water and fuel in a spot that you can circle past on your runs!!! That sounds awesome!!
DocketRocket - I have been of your thinking on no food before a LR in the mornings. Mys stomach handles things better without too much in it!! Atta get that 10 miles in with hubby!!!
Bicklebok - Good job on your 8 miler!! Good call, I think, on listening to the body in the HEAT!! And still not a bad pace!! I may try eating a little before my next LR, but I don't usually eat any breakfast or anything any morning till my day is 4-5 hrs into it!! Soooooo, not sure how my stomach will handle it. AS for the 220's livetrack...... it is awesome and easy. I didn't even refer to any manual to make it happen it's pretty easy to set up right from the Garmin Connect app. I really like that feature!!
D-Rok - Thanks soooo much for bringing all back to what counts!! Finishing that LR is getting in the distance!!! Gonna grab some dates.......I love dates.........should go well with me for a LR!!! Thanks.
Great job on your weekend run & bike ride!!! It's great when you can call a 13 miler a step back run!!!!
Whew!!!! I'm caught up!!! Have a great monday!!! Lace 'em up and get out there and play hard!! And find something to laugh at today!!
Well Done Kikini. Congrats. Funny how during a race you get in a group with the same people. You don't know them but after a few miles you know you want to outrace them.
Teresa - Nice splits on teh 16 ! Steady is so hard for me to
Paxx – Love grandbabies I have 3 - Great job on your recovery run.
Kikini – I got the Saucony Guide 7. I have been a faithful Mizuna inspire for years but this last pair they "improved" the shoe and I have hated them since I got them. Great race! I love the low key races I don't get as nervous at the beginning it seems.
Docket – HAHA finally 'Crushed" it last night
Blondy – The margaritas are really simple to make. We used tart Cherry juice from Trader Joes some Agave sweetener, (just a tad), Triple Sec and tequila blend and enjoy J each summer we pick a drink of the summer and margaritas are the pick this year. We are finding that we can use pure fruit juice and make our own mix, for less sugar and calories. – Nice job on your 20, you're close to my neck of the woods. I am from Champaign Illinois area. I have done a few halfs in St Louis.
Coolrunning – Do you use a hands free leash? I have been looking at one from ruffwear but haven't ordered it yet.
D ROK – Nice miles this weekend!
Pintailman – yes I hate mid day runs, I like to be running within 2 hours of waking up at the latest.
Rest day for me, I had to head into work early so I will have to make up the miles tomorrow.
Well Done Kikini. Congrats. Funny how during a race you get in a group with the same people. You don't know them but after a few miles you know you want to outrace them.
Pintail- very true. Do you do all of your speed walks on that .8 mile loop? How do you keep count and not go crazy? I do close by loops sometimes if t-storms are threatening, but I get bored sometimes even on out and backs.
Country-good job on Candy Crush. I am only recently addicted and am on level 88.
Docket- Try FireFox. I use it at home on my Mac and at work wherever possible. I hate IE. I have not had any problems or weird things happen at RW.
Did anyone read Is Meat the Enemy thread? It was one of the forums that come in the RW e-mail. Almost fell off my chair laughing. http://community.runnersworld....Is-meat-the-enemy%3F
Whew. I was offline for the weekend camping and came back with almost 30 messages. Looks like there was a lot of running this weekend. Great job turtles!
River - Please don't be ashamed of your time. I thought I was going to be upset because I didn't meet my time goal but I enjoyed the run (thanks again ooligans) and finished strong and injury free. If I were to do another marathon, I can be more prepared and not have the "first marathon" feeling hanging over my head. Same to you. You crossed that finish line! If you choose to do another one, you'll know more about what to expect.
lindsey - Great 10 miler!
kimbur - 17 miles! Woohoo! That's a great feeling when you finish a run like that.
tracey - Where are you going camping? It's too hot to camp this time of year in your area. I'm glad you enjoy my descriptions. I'm lucky to have a great area to run.
runTDC - 16 miles at any pace is great. Nice run
countrycruiser - Nice job sticking with the run on Saturday. With all of that time delay, I think I would have thrown in the towel and tried again another day. Oh, but yay for new shoes.
Paxx - Great 20.2! I hit the wall at mile 17 with my first 20 mile run. It was definitely a learning run and that's why we train. As most have responded, everyone's fueling is different and that's what we learn during our training. I eat steel cut oats for breakfast and usually wait 1.5-2 hours before I go out for my run. I snack on Honey Stinger Waffles and Clif Shot Bloks (margarita flavor is amazing) starting within the first hour. I also take S-Caps every hour to help with sweat loss/cramping. I alternate water and Clif Shot Electrolyte drinks as well. It's definitely a trial and error thing.
pintailman - You're up to 19 minutes of planks! I'm still at 1 minute every night and shaking by the end of that minute.
blondy - Great 20 miles! Every time you mention Galloway, it reminds me that I need to email him with the results of my marathon. He was very adamant that I throw out the time goal and just focus on finishing. I couldn't do it, until I was actually racing and then I just enjoyed the run. I experimented with so many ratios.
D Rok - Sounds like you are out of your funk! Great miles this weekend.
kikini - Great race report! Such a strong finish!
Wow, after typing the shoutouts (sorry if I missed anyone) this great group had some amazing long runs! Camping was good. A lot of mosquitos and horse flies that kept biting but that's part of camping this time of year. We got back into town and at 7pm it was still 102 degrees! I was planning on 3 miles this morning but had to clean up after the camping trip and by the time I finished, it was already too hot to be outside. Time to work on my planks I guess.
Yes Kikini I do all my workouts on the .8/10th mile loop at home. I do my LSD workouts on the treadmill. My GPS watch counts for me.
4.8 easy miles, 4 sets of 11 chin-ups, 3 rounds boxing the heavy bag, 16 minutes of Planks.
Hello all --
tsyms -- 102 is too hot to even go outside, let alone run.
Paxx -- On hydration, a few weeks ago on a long run in very hot and humid weather I totally ran out of water, which was very bad and led to a demoralizing experience. I bought a new hand-held bottle (22 oz.) and I stash bottles on my long run routes.
Kikini -- Good job on the 10 miler -- the small half I did was a lot of fun, but even that race sounded a lot bigger than your 10 miler.
blondy -- Hopefully your temps are going to drop like they are expected to do here.
Me - 12.25 miles yesterday in the rain, had to start early (6 a.m.) as rain was rolling in making things very humid, but no sun and decent temps. Good run which included a few big hills, but finished strong. Very tiring, however. We actually have fantastic weather forecasted this week -- tomorrow morning when I start my run it will likely be in the 50's -- unheard of for July in this area (near Kansas City).
Morning, guys. Sorry for not posting yesterday but I was in court for most of the day, ending up with a person taking by the US Marshals. That does not happen often in Bankruptcy but when it does, it's because of something we brought forward. Do not fret, this guy was a bad dude.
I did a PiYo workout and 5 miles on the TM last night. Today, I'm thinking of taking my rest day and do some kickboxing and PiYo instead.
D Rok, good luck with the weight loss. I never lose while marathon training. I just gain weight.
Kikini, congrats on the 10 miler! Unfortunately, the office does not allow for a different browser. I don't have problems at home, just the work PC because it's using IE. Bah.
Paxx, jealous of your weather. I don't think Miami has seen anything less than 69F in two years and that was on a Winter day.
countrycruiser, hope your rest day went well.
tsym, glad you enjoyed camping.
pintailman, nice run.
Matt, nice job on your run.


text:
Dr Julie Barnes, Founder & CEO, Abcodia, Startups Businesswoman of the Year
Dr Julie Barnes is CEO of Abcodia Ltd, an innovative company engaged in the validation and discovery of biomarkers for the early detection and screening of disease.
Abcodia swept the boards at the UK's 2012 Startups Awards, winning the Innovative Business of the Year Award, the Angel or VC-Backed Business of the Year Award and the prestigious Natwest Startups Business of the Year Award, whilst Julie was also awarded the Startups Businesswomen of the Year Award.
Julie has over 20 years experience of the Pharmaceutical and Biotechnology industry, including 15 years experience of early R&D with GlaxoSmithKline. More recently Julie was director and Chief Scientific Officer at BioWisdom, a healthcare technology company.
Her mix of scientific and commercial experience in large pharmaceutical and small start-ups and academic network brings a strong understanding of what is required to successfully lead Abcodia as an ethical and collaborative organisation.
We spoke to Julie about how it felt to win every award she was nominated for at the Startups Awards; about her successful fundraising round; and her hopes for 2013.
TNW: How did you come up with the idea for Abcodia and then arrive at the decision to turn your idea into a reality?
JB: The idea for Abcodia came from the lifelong work of Professor Ian Jacobs, who through his work on ovarian cancer screening, established the UCL biobank to which we have exclusive commercial access. It was a meeting of minds when my business partner, Chris Hodkinson, now COO of Abcodia, and myself met Professor Jacobs. We saw the potential and began to think through how we could form a company which maximised the value of the biobank to derive new tests for the early detection and screening of cancer. It took us a year to really assess the market, the competition and, crucially, the niche that we would occupy. We were then in a position to define a compelling business plan to take to investors.
TNW: What is your business model?
JB: Our business model is to work collaboratively with partners who are interested in developing tests for early cancer detection. These partners could be major diagnostic companies, smaller biomarker start-ups, technology focussed companies or academics. The value that Abcodia brings to these collaborations is returned by the partner either in upfront licence fees, downstream royalties or full commercialisation rights to the products that result from the collaboration.
TNW: Abcodia swept the board at the 2012 Startups Awards. Tell us how that felt; what you took away from the whole experience; and what the impact has been on your business?
We were delighted, and to be honest, rather overwhelmed. We had hoped to win one of the awards for the categories for which we had been shortlisted in the finals, but not all three.
The icing on the cake was was winning the overall award for best business of 2012. It was really great to hear that the judges were unanimous in their views of our company, based only on what they could read in the public domain. Of course, there are more exciting things that we cannot yet disclose too. What was equally rewarding was their appreciation not only of the global commercial opportunity that lies ahead for the company, but also the value that we hope to bring to individuals at risk from cancer.
Cancer is an increasing burden on society and our healthcare systems, and early detection and prevention are increasingly important. The opportunity for us to really make a difference to people's lives was recognised strongly. It's too early for us to appreciate the long term impact of the awards on our business, but certainly it was a real morale booster for the entire team and has created a stir. It was also great recognition for UCL, UCL Business and our investor, Albion Ventures too.
TNW: The judges at the Startups Awards were impressed with how much Abcodia has achieved with a relatively modest amount of venture capital. Tell us a little about your successful funding round and how you have allocated the funds.
JB: We raised VC capital from UCL Business and Albion Ventures. The success in raising the funds was really down to a number of factors, not least the unique opportunity to advance early diagnosis of cancer, made possible by access to the biobank, the strength of the 5-10 year business plan and the credibility and experience of our highly skilled management team, as well as working with Professor Jacobs and our chairman, Dr Andy Richards, who is well respected in the world of biotech and business.
TNW: What are the advantages of gender diversity in a startup? Are there any disadvantages?
I am a big believer in the need for diversity in all aspects and fully recognise that gender diversity is one of the essential elements to ensure broad capability in any business.
Men and women tend to bring a different way of thinking and operational steer and I can see no disadvantages to having a fair balance in any organisation. What is critical to success in any team is the balance of the right expertise and behaviour and an understanding of and respect for each others' roles and responsibilities.
TNW: What has been your biggest challenge throughout the history of your company, from planning to funding and execution, and how could others learn from it?
JB: There have and will continue to be several challenges in the business, as in any other. One of the greatest challenges was probably obtaining early validation of the business model by signing up some partnerships with both short and long term value. We did this quite quickly. We have also needed to keep a real watch on the bank balance. It's very easy to spend cash, in areas that don't really bring value. Success in the long term is really about the early stage investments that one makes.
TNW: Do you think that attitudes towards female entrepreneurs are changing?
JB: There are certainly more women in high profile leadership roles now than say a decade or two ago, but it's hard to know why this is. It's a very complex area that relates not only to attitudes, but also competency, changes in equal opportunities legislation, perceptions, image, work/life balance, family management etc.
What is important is that where a woman wants to take up the entrepreneurial gauntlet, they get the same support and opportunity to do so as a man.
In this context, throughout my career, I have never experienced any major barriers getting in the way of what I wanted to achieve.
TNW: What qualities do you think women entrepreneurs need for sourcing angel investment/raising venture capital?
JB: The quality of any entrepreneur in raising capital are the same, whether one is male or female; Commitment, confidence in the mission, and eloquent delivery of the value proposition. Basically, you have to persuade someone to invest in a story and in You.
TNW: What is one lesson you would like to pass on to other women leaders?
JB: Believe in what you do. (If you don't believe, don't do it!). Be passionate about the cause. Never give up.
There is always a way round most obstacles in a business, even if it means a turn in another direction.
TNW: What are your hopes for your business in 2013 and beyond?
JB: We hope that 2013 will bring us significantly closer to having a product that can benefit patients. In the longer term, my vision for Abcodia is that it becomes a globally successful business in cancer detection and screening, delivering products that really make a difference to individuals and healthcare systems around the world.
I would also like Abcodia to be a real example for UK translational research. There is considerable emphasis here in the UK on translating the best of academic endeavour into commercial reality and I hope that what we are doing will inspire others to look at how the richness of academic excellence can for the basis of new start-ups that support the economy.
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subset: commoncrawl


text:
One of the surprising things about poverty, to those who've never experienced it, is how damn expensive it is. One of the advantages of being fairly prosperous and credit-worthy is that corporations compete to be able to sell you things, driving down prices and driving up quality, while the poor make do with whatever they can find.
Neal Pierce does a fine job of laying out this dilemma in The High Cost Of Being Poor: Fighting The "Land Sharks'':
"Poverty is not just miserable, it's actually expensive, the Annie E. Casey Foundation asserts in its "KidsCount" report. The foundation documents how every outlay -- from food to rent to loans to health coverage to check-cashing or a car for commuting -- is likely to cost you an arm and a leg more if you're a low-income American.
"Some of the conditions can't be fixed quickly -- food prices up to double suburban rates in some inner cities that have been deserted by supermarkets, for example. Or rents so high that more than 5 million families are now obliged to spend over half their entire incomes for shelter.
"But there's a depressingly long list of predatory fiscal devices that have ballooned in number since 1990. Collectively, they're ripping off low-income America, trapping millions of poor Americans in permanent, high-cost indebtedness."
Pierce then goes on to talk about subprime mortgage-lenders, check-cashing outlets, payday loan shops and other businesses that prey on the poor. One solution he discusses is Centers for Working Families, a foundation-led effort to create one-stop shopping for services for the poor:
"CWFs build on past and existing models of neighborhood service delivery by combining the benefits of co-location, universality and service integration found in one-stop employment and social services centers, with the sense of membership and community involvement fostered by union halls and settlement houses, with the trusted one-to-one relationships nurtured by staff of family resource centers. CWFs will incorporate the various strengths of these models, but will also integrate new functions that support families."
Sounds totally worthwhile. There are also certainly also some other good efforts out there, from the People's Grocery to ShoreBank. But in an era when, as Manuel Castells says,
"Every 'First World' city has in it a Third World city of infant mortality,
malnutrition, unemployment, communicable diseases and homelessness.
Similarly, every 'Third World' city has in it a First World city with high finance,
fashion, and technology."
one wonders if there aren't more innovative models which could be used to redistribute the future, to provide greater leverage to people in the developed world who face problems not all that dissimilar to those faced by people in the developing world? If the financial and infrastructural systems in which the North's poor find themselves don't serve their needs, is not their situation in some fundamantal way not totally unlike that of the South's poor, who have no access to those systems to begin with? Might not there be some interesting lessons to pass back and forth, especially as communities in the South begin to leapfrog?
In other words, there's a lot of debate out there about how new technologies and new models are changing the game for many in developing world -- but is any of what's being learned applicable to poor people here?
I'm sure somebody much smarter than me thought of this long ago. Ideas for further research? Suggestions for models or noteworthy efforts? Anyone got the killer link?
I always feel a little angry and a little depressed whenever I pass a check-cashing clip joint or paycheck loan place.
The ultimate solution is for wages on the low end to rise to the point where working people don't need those places.
I haven't yet read up on CWFs but I don't really see a huge advantage to consolidating services to the poor (maybe it saves them a few minutes of walking from shark shack to shark shack). Furthermore, to claim that service integration will help to foster a sense of membership and community involvement sounds like a leap of faith to me.
I don't mean to sound negative or suggest I would oppose CWFs - I just don't understand them completely, so I don't see how they are advantageous to the poor.
It seems to me that poverty in these areas can be solved by traditional means: More taxes on the rich, fight tax evasion, raise minimum wages, build public infrastructure. Plain ol' redistribution.
No one is forced to use a pay day loan place or a check cashing place. They exist for convenience and for people who spend their money before they've earned it. There's no reason at all why these places would thrive unless many people chose not to manage their money properly. I have been dirt poor, have gone without food regularly, and have worked myself out of it. Was I lucky? Of course. Did I rush to the pay day loan place so I could buy new rims for my car? No. Did I go to a check-cashing ripoff place? Sometimes, when I felt I could afford the convenience. However I never used the excuse that I had no choice, because I certainly did. The question is, can and should we try to force people into making better decisions?
Chris, I ended up out of work for a lot of last year. I ended up having to stay with friends (and out of work for 10 months of 2003).
My previous bank would not let me close my account because there were still EFTs that had not been stopped. Some of the companies I had mistakenly allowed to set up EFTs refused to let me stop them (one was an internet service provider, the other was a gym). I tried to open a new account, but my previous bank has me listed in some database as "account closed due to NSF" so I cannot open a new bank account until I pay them about $600 (I tried and was told to pay off the old bank or get lost). My current job uses a small bank that is not open on Saturday and is about 30 miles away from work/home and the route between (I leave the house at 6:30am to get to work on time and get home about 7pm, taking a long lunch is not allowed). As a result, I am stuck using those check cashing stores until I can pay that bank for the charges I would never have had to pay, had I been allowed to close my account. Convenience? Nope. Ripoff? Yes. Will I ever let EFTs go on, should I ever get to open a new bank account? Never.


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December 1, 2015
A metro Atlanta sheriff has planned a boycott in response to a business banning the sale of semi-automatic and self-loading rifles to the general public.
Reports say Dana Safety -- which sells police and law enforcement equipment -- calls the ban a safety measure and Oconee County Sheriff Scott Berry says he sent them a letter saying he'll no longer do business with them.
Company representatives say the policy limits rifle sales to law enforcement officials and Dana Safety remains dedicated to selling firearms responsibly.
Berry says he has received about 200 emails in support of his boycott, and those in opposition to the store's decision have taken to its Facebook page to voice their displeasure with the policy.
Sugar Hill is about 35 miles northwest of Atlanta.
Click Here to access the online Public Inspection File
Viewers with disabilities can get assistance accessing this station's FCC Public Inspection File by contacting the station with the information listed below. Questions or concerns relating to the accessibility of the FCC's online public file system should be directed to the FCC at 888-225-5322, 888-835-5322 (TTY), or email@example.com.


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Autopsy (Stryker) Saw Safety
1. Autopsy assistants will be checked for their competence in the use of the saw by the LSUMC (HCS) and Tulane Departments of Pathology before they are allowed to assist with autopsies at the hospital. New house offices are to be trained and checked for their competence in the use of the saw by the respective Pathology Departments. The respective departments will not allow house officers to perform autopsies at the hospital before they are cleared by the chiefs of the autopsy services.
2. The saw is to be checked before use for frayed wire and loose connections. The saw is to be checked for a current biomedical clearance tag before use. Only a 3 pronged plug and socket are to be used. Any frayed wire of loose connection / part will render the saw unusable, and the saw must be sent to the biomedical department for repair.
3. The saw is to be used only when the gloved hands are dry; the user is to make certain that the floor is dry, and under no circumstances is the user to be standing in water.
4. After use, the saw is to be cleaned with a sponge wet with bleach cleaning solution. The saw MUST be unplugged before cleaning.


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View the embedded image gallery online at:
Image Gallery
Alex Covo's Random Beautiful ThingsErotica // Tuesday, 03 Dec 2013
Alex Covo is a New York-based photographer and motion artist whose photography captures the gorgeous and gritty in sharp co-habitation. His black and white photography is particularly stunning, and his subject matter constitutes some of the more lovely sides of the city--grit, texture, decay and sex. The emotional energy in his work is almost tangible, setting it aside from more editorially-focused erotic work.


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The American Tinnitus Association, the non profit dedicated to supporting research for tinnitus, is in the middle of their winter fundraising campaign. Their research grants fund many tinnitus projects, which may help the many millions of people around the world, and especially in our own country, who suffer from tinnitus. And today unfortunately there is no remedy that is effective in suppressing tinnitus.
ATA, which was founded nearly 50 years ago, is working diligently to support critical research in this field. Please consider giving to the ATA in your annual plans. There is no time like the present. In fact, anonymous donor has agreed to match, dollar-for-dollar, all contributions made through the end of the year, up to $100,000!
Melanie West, Vice Chair of the ATA Board of Directors, says "This is an opportunity for you to instantly double the impact of your charitable donation and show your support for this indispensable organization.
All contributions made by 12/31 will count toward our special matching gift, doubling our ability to fulfill our mission! This is a big challenge, but it is a challenge that can be met with your investment. Please do consider giving to the ATA now, and in the future. Their work is so important.
For more information , please contact Paul Morris at the ATA offices in Portland, Oregon. He will be happy to take your call.
Paul F Morris, CFRE
Development Director
American Tinnitus Association – Committed to A Cure
PO Box 5
Portland, OR 97207-0005
T: (503) 248-9985 x219
E: firstname.lastname@example.com


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Donna Di Stefano
Undergraduate Academic Advisor
Office: University Downtown Center, Room 403
Office Phone: (607) 777-2841
Office Fax: (607) 777-7587
E-mail: email@example.com
- Advises prospective students in HDEV
- Advises matriculated undergraduates with questions regardiing or pertaining to transfer credit and academic exceptions and DARS
- Supervises HDEV Peer Advisers
- Serves on HDEV Undergraduate Admissions Committee, Academic Standards and the Grievance/Honesty Committee
- Provide advisement to HDEV undergraduate students for degree, graduate school and career planning
- Coordinate internship/practica sites for undergraduate students
Educational Background
- B.S. Human Development, Binghamton University
- M.A. Social Sciences, Binghamton University


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Michael Brown must be the most hated and mocked man in America right now.
Earlier this afternoon, Brown's boss, Michael Chertoff, the secretary of Homeland Security, announced that Brown, the head of the Federal Emergency Management Agency (known as FEMA), was returning to Washington, D.C., from New Orleans. A deputy will now oversee Hurricane Katrina recovery efforts.
Brown has come under intense criticism and scrutiny this week for FEMA's sluggish and hapless response to the unfolding disaster on the Gulf Coast. Brown's problems seemed to snowball following an interview on CNN during which he admitted that he had only just discovered that refugees had massed at the New Orleans convention center, even though that news had been widely reported for several days. And today, Time magazine's website reports that Brown appears to have lied on his already skimpy resumé. As a result, lots and lots of people, particularly Democratic congressmen and newspaper columnists, have called for Bush to fire Brown.
As we all know, however, the president has a trackrecord of standing by cabinet secretaries in tough times (see Rumsfeld, Donald.) And eariler this week, Bush was quoted as telling Brown that he was doing "a heck of a job."
Now, I know that the situation in New Orleans is a profound human tragedy, and I don't mean to downplay it by regarding it through the management lens. Still, I think the current situation raises some interesting questions for managers. To wit:
Should Bush fire Brown? If so, on what grounds? Should he be fired because he didn't organize a proper relief effort swiftly?
If, as some people have argued, more of the fault lies with state and local officials, is Brown nevertheless deserving of a pink slip because he didn't anticipate and overcome other people's mistakes?
Can he be fired simply for losing public confidence?
Is the lying-on-the-resumé bit a fire-able offense, or is that merely a trivial detail here?
Is there anyone out there (forgive me for asking this in such a loaded way) who thinks Bush should keep Brown on? If so, what's your reasoning?
I also have a few questions about Bush's handling of the situation.
Is it okay, as a manager, to tell someone that they're doing a good job, only to turn around and strip them of authority a week later?
What's up with stripping Brown of his duties anyway? Why take an interim step? Why not simply fire him (or force him to resign) rather than have him abdicate responsibility but not his actual job?
And is it smart for Bush to let Chertoff handle the matter, or should he have taken the buck-stops-here approach, and himself personally announced Brown's removal from duty? Does anyone believe it wiser for Bush (managerially speaking, not politically) to leave that task in the hands of the person to whom Brown reports directly?


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What causes cough, productive, coughing up yellow sputum and wheezing? 5 possible conditions
See a list of possible causes in order from the most common to the least.
Learn about asthma. Explore the types of asthma and read information about their symptoms, causes and treatments. Continue reading!
People often develop acute bronchitis after a viral chest infection. Blue-colored lips ankle or foot swelling can result.
Cystic fibrosis is a recessive genetic disorder that affects cells that produce mucous, sweat, and digestive juices. It may cause severe problems in the lungs, pancreas, liver, and intestine
Tuberculosis (TB) is a highly infectious disease that primarily affects the lungs. A severe and long-lasting cough, fever, and night sweats could indicate an active TB infection.
Please consult a healthcare professional if you have health concerns.
Click to add a symptom to your list
- Top Symptoms
Copyright © 2005 - 2015 Healthline Networks, Inc. All rights reserved for Healthline. Healthline is for informational purposes and should not be considered medical advice, diagnosis or treatment recommendations. Terms of Use | Privacy Policy


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More jobs go but South Devon Thomas Cook branches 'escape'
Posted: March 15, 2013|
MORE jobs have been lost in South Devon — but local Thomas Cook travel outlets have escaped a nationwide axe.
It has been claimed that Paignton-based hi-tech company Syntech Technologies have laid off 15 staff, although the firm have not been available to comment.
Five jobs have also gone at the Costcutter convenience store in Newton Abbot.
A shop floor assembly line worker who worked for Syntech for almost nine years, claimed she was one of those laid off.
She said: "We're all devastated. I thought I would be there until I retired."
The former employee, who has never been on benefits, said: "I enjoyed working there. I don't know what I'm going to do now."
Despite repeated attempts to contact Syntech Technologies, nobody from their Aspen Way premises responded.
Five out of 12 workers have been made redundant following a short consultation at Newton Abbot's Costcutter store in Queen Street.
Selection for redundancy was made by using the company's scoring system that each employee could complete in store.
One worker, who didn't wish to be named said: "A member of staff burst into tears when they heard the news that they'd lost their job and was comforted by another worker."
A GMB spokesman claimed "Costcutter cuts costs by cutting loyal staff by means of a number game."
But a Costcutter spokesman said: "Having taken ownership of this store from an independent retailer, it became apparent that the trading levels of the business could not support the existing number of staff.
"Unfortunately, it was therefore necessary to make some redundancies.
"Accordingly, a formal redundancy process was followed in accordance with employment regulations."
The latest news came a week after major job losses at Buckfast Spinning Company and at Dreams bed store in Riviera Way, Torquay, and the possibility of up to 90 redundancies at Creative Foods in Coombe Lane, Watcombe, Torquay.
Torbay mayor Gordon Oliver and the Torbay Development Agency confirmed they have been in contact with Creative Food to offer support.
Organisations and district councils have been busy providing support for the 120 staff now jobless following the closure of Buckfast Spinning Company.
Teignbridge Council sent two officers to Buckfast to meet with the former workers. They saw more than 50 people and gave advice on council tax, housing benefit, homelessness and debt management.
Supermarket chain Morrisons has also now set up a food bank at its Coronation Road, Totnes, store to help former workers.
But there was a glimmer of hope for holiday firm Thomas Cook after all three branches in Newton Abbot, Torquay and Paignton escaped the axe. Last week, it was confirmed the company would close almost 200 of its outlets.


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- KNIA / KRLS - http://kniakrls.com -
Knoxville Police Department Will Host Bike Sale
Posted By News On June 17, 2011 @ 6:24 am In Today's Local News | Comments Disabled
The Knoxville Police Department is having their annual unclaimed bike sale this Saturday. The Department is selling all the bikes that have been unclaimed for longer than six months. Community Services Director Arlene Worrall says that the sale usually consists of between 60 and 100 bikes. She says they need to get rid of them because they run out of room at their storage facility. The bikes are sold as is and cost ten dollars each. Everyone purchasing a bike must have a photo ID and be at least 18 years old.
Article printed from KNIA / KRLS: http://kniakrls.com
URL to article: http://kniakrls.com/2011/06/knoxville-police-department-will-host-bike-sale/
Click here to print.
Copyright © 2009 KNIA/KRLS. All rights reserved.


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Nb: infants must be under the age of 2 and
children must be under the age of 12 at the time of
Situated at the foot of the slopes, approx 200m from the ESF ski school, snow kindergarten & shops, this new property houses 42 apartments offering either south-facing views, or views of the Mont Blanc (residence has lift).
ACCOMMODATION EQUIPPED WITH: kitchen with microwave, ceramic hob and dishwasher. ALCOVE APARTMENT SLEEPS 4/6 approx. 38 m², living area with dbl sofa bed, bedroom sleeps 2, alcove with bunks, bathroom.
Self Catering
The price shown includes 7 nights accommodation,
on an accommodation only basis.


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Unions and the informal sector: the case of Ghana.
Croucher, Richard (2007) Unions and the informal sector: the case of Ghana. In: Industrial Relations in Africa. Wood, Geoffrey and Brewster, Chris, eds. Palgrave, pp. 209-215. ISBN 9780230013667
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|15 Jan 2009 13:08
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How to make smart decisions
Make better choices, enjoy life more!
Dear Fellow Single,
Here's some good news: You can make smart decisions in life and still have fun.
But here's the problem. How do you make smart decisions when you're young and don't have decades of life experience?
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and your life will start to turn around.
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No other writer has covered these topics in such depth or in such a problem-solving style. Single & Sure will show you proven strategies for making wise decisions in the situations you face every day.
This is down to earth, useful advice, the kind of "aha!" wisdom you'll start using immediately.
My 40 years' experience in the single life will tell you what works and what doesn't, what's smart and what isn't, and most importantly, what results in deep-down happiness and what ends in disappointment and pain.
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How to build bullet-proof confidence in yourself!
Fully one-third of Single & Sure shows you the secrets to unshakable self-confidence. Not only will you learn how to read other people more accurately, but you'll also see how to head off those thoughts and feelings that eat away at your own self-esteem.
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Our native-speaking qualified Polish teachers can guide you and your group at your work or at home, at a time convenient to you. Classes can take place on any day of the week - even weekends - morning, afternoon or evening. If needs be, if meeting at your office or home is not suitable, you can take your lessons at the trainer's office. Study materials are supplied for you.
This set of Polish tutorials are less specific and more targeted at those who want to get a range of different things from learning Polish. Even though all novice students will cover survival Polish: enough Polish to make a visit to the country or make good contacts with the locals, but what do you do from there? It depends on your needs. Those who have benefitted from these lessons have been those moving or investing overseas, spouses of overseas nationals, people who love to travel all over the world, those interested in Polish culture, and those who just want to pass a specific examination in Polish.
These lessons in Polish are meant for those that feel that learning Polish would make a change in their work. For starters, it is expedient to learn how to say hello/goodbye, as well as basic business protocol; once the basics have been mastered, reading and writing come to the fore. Students who have greatly benefitted have been involved in import/export, international negotiations and acquisitions, jobseekers in multinational companies where another language is required, and those working in the international academia and government circuits. Even on our most fundamental beginner's lesson, students can anticipate ending the lesson with basic telephone Polish and e-mail Polish skills for communicating, as well as survival Polish if a short visit to the country is needed.
If there are 2 or more of you with the same level of Polish, the same targets within the language, and be able to study at the same time and location, then you'll be happy to know that these Polish lessons can also be made available for Two-to-One Polish Lessons or Small Group In-Company Polish Lessons. Listen & Learn do not generally recommend classes of more than 6-8 people, although Taster lessons in Polish can run with up to 12 people. Bookings must be made for all participants at the same time.
Polish Testimonials
"Our native speaker qualified Polish language teachers can train you and your colleagues at your office or home at a time to suit you. Classes can be any day of the week (even weekends) in the morning."
NewarkNewark is the largest city in the State of New Jersey, and with a population of 275,000 it is also the 64th most populous city in the United States. While Newark has a 'personality' all its own, it has also benefitted greatly from its close proximity to New York City (it is only a few short miles away). Newark Airport has become a hub for international air travel, which has pumped billions of dollars into the local economy. Newark has dedicated a considerable amount of its resources to becoming more eco-friendly in the 21st Century. Several of the biggest redevelopment projects in the city are being built using environmentally sound practices and will allow for solar power and the use sustainable materials. The Hispanic and Latino populations in Newark make up almost 30% of the demographic, with double digit percentages for Asian Americans from Korea, Viet Nam and China as well. Given the short distance from Manhattan and the international make up of the citizens, Newark is one of the most useful places on the eastern seaboard to learn a new language.


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Air traffic control services could be cut under any sequestration plan. Above, the air traffic control tower at Ronald Reagan Washington National Airport in Arlington, Va. (Brendan Hoffman / Getty Images)
The $109 billion in sequestration budget cuts scheduled to go into effect Jan. 2 would likely mean hiring freezes, furloughs and staffing reductions at the Defense Department, FBI, Border Patrol and Transportation Security Administration, the Obama administration said this week.
It could also mean:
2 million jobs lost nationwide, including 270,000 federal jobs.
A near-doubling of the Social Security Administration's pending disability insurance claims backlog.
Significant cuts to the Federal Aviation Administration's efforts to ensure safe air travel, and slashed food safety and workplace safety inspections.
Delayed Defense construction projects.
Partial or full closure of numerous national parks.
Severe cuts to National Weather Service forecasting.
Acting Office of Management and Budget Director Jeffrey Zients and Deputy Defense Secretary Ashton Carter told the House Armed Services Committee on Wednesday that sequestration is a disastrous, chaotic policy — one that was designed to be so onerous that Congress would have no choice but to compromise and find a way to cut the deficit by $1.2 trillion. But a so-called supercommittee failed to reach an agreement last November, setting the government on a path toward the automatic, across-the-board budget cuts.
Sequestration "is a policy that should never be implemented," Carter said. "It introduces senseless chaos into the management of more than 2,500 defense investment programs, waste into defense spending at the very time we need to be careful with the taxpayer's dollar, inefficiency into the defense industry that supports us, and causes lasting disruptions even if it only extends for one year."
Zients repeatedly urged Congress to find a way — in the next five months — to pass a balanced deficit reduction plan and avert the sequestration cuts.
Until last week, the administration had taken no public steps to prepare for implementing sequestration. Zients and Carter told lawmakers that even preparing for it would divert scarce resources from other important duties, and would disrupt the federal workplace.
"We do not want to unnecessarily alarm our employees by announcing adverse personnel actions or by suggesting that such actions are likely," Carter said. "We do not want to hold back on the obligation of funds — either for weapon projects or operating programs — that would have been obligated in the absence of a possible sequester, since this would introduce inefficiency and waste. Nor do we want to cut back on training, which would harm military readiness."
But Zients issued a memo Tuesday that said OMB will start talking to agency leaders about how sequestration will be implemented over the next few months. OMB and agencies will first work out how exemptions will be applied and other reporting requirements. Later this year, OMB and agencies will start working out the details, such as exactly how much will be cut and where.
Zients said he cannot prepare specific details about how the cuts might be allocated until Congress passes a budget for fiscal 2013. But he told lawmakers defense discretionary spending would likely be cut 10 percent — assuming uniformed service members are exempted — and non-defense spending would be cut about 8 percent.
And since those cuts will go into effect one-quarter of the way through fiscal 2013, agencies would have to cram a full year's worth of cuts into nine months.
Sequestration would "also undermine basic services that Americans expect from their government," Zients said. For example, he said, the National Weather Service could face system outages and delayed upgrades in critical forecasting systems, harming the government's ability to predict droughts, hurricanes or tornadoes.
Carter said furloughs and cuts to Defense civilian personnel — including layoffs of temporary employees — would mean "fewer people to fix our weapons — including those damaged in war — less expert time and attention available to enter into well-crafted contracts and handle financial transactions, and less support for other critical day-to-day operations."
Rep. Randy Forbes, R-Va., chairman of the subcommittee on readiness, estimated last month that sequestration could cost 89,000 Defense civilians their jobs. Zients and Carter would not comment on that estimate last week.
But other parts of the government are trying to take stock of how sequestration would affect the government.
A congressional report requested by Sen. Tom Harkin, D-Iowa, last month predicted SSA would have to furlough its entire 65,000-employee workforce for about six weeks next year. Its staff would shrink by about 5,000 employees through attrition and the loss of temporary staff, the report said.
The Harkin report said about 15,000 state Disability Determination Service employees — who make initial determinations on applications for federal disability insurance and Supplemental Security Income — would also be furloughed.
This is likely to drive the average processing time for applications up from 111 to 180 days, and nearly double the disability claims backlog from 861,000 this year to almost 1.5 million by the end of fiscal 2013.
Labor last week also ordered federal contractors to not send their employees layoff notices before sequestration takes effect. Some contractors have said they may issue layoff notices as early as Nov. 2 — four days before Election Day — to comply with a law requiring contractors to give employees 60 days' notice before mass layoffs or facility closings.
Assistant Labor Secretary Jane Oates said that since agencies have not yet identified what programs will be cut or how deeply, companies do not know what plants will be closed or how many people will have to be laid off.
House Armed Services Committee Chairman Buck McKeon, R-Calif., called Labor's guidance politically motivated. He said people will still be laid off, but will have less notice to protect themselves.
While members of both parties agree that sequestration is bad policy and would likely hamstring large parts of the government, Congress appears unlikely to do anything about it. Last week's hearing to examine sequestration's effects descended into partisan squabbling.
McKeon said that Congress has about two legislative work weeks left before lawmakers leave for the election, and the prospects of getting serious work done in the post-election lame-duck session are slim.
"I am frustrated with that," McKeon said. "We have a responsibility to fix this. I'm just not very optimistic at how we're going to go about that."
Zients told lawmakers that "it is the job of everybody here to ensure that we never get to" the sequestration cuts. But Rep. Silvestre Reyes, D-Texas, also appeared pessimistic about Congress' ability to compromise.
"Our track record isn't that good here," Reyes said.
And toward the end of the hearing, Republican lawmakers and Zients began pointing fingers and accusing the opposing party of being responsible for the sequestration mess.
"The root cause of the problem here is the Republicans' refusal to ask the top 2 percent [of taxpayers] to pay their fair share," Zients said as Rep. Randy Forbes, R-Va., talked over him.
Rep. Michael Turner, R-Ohio, rapped Zients for criticizing Republicans.
"I want to commend you on the broken record of your partisanship, with respect to the fiction that this administration has a budget or a plan" for deficit reduction, Turner said. "You have no plan. We're in ust; there is not one thing on the table that we could pick up that has the support of the House or the Senate that could solve this problem that comes from the president."


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Eddie Tom Lakey
Eddie Tom Lakey graduated from Oklahoma State University with a B.S degree and Southwestern Oklahoma State University in 1969 with a degree in Pharmacy. He is President of Cheyenne Professional Drug, Inc. in Cheyenne, Oklahoma.
Eddie Tom has held the following positions as President, Cheyenne All Sports Club, a member of the Kiwanis, Cheyenne Chamber of Commerce President and served as a Sayre School Board member for 10 years and was President for six years. He is a Deacon in the First Baptist Church.
In 1987, Eddie Tom joined the SWOSU Foundation Board of Trustees and has served as Vice Chairman from 1992-1996. He served as Chairman from 1996-2007.
He established the Endowment for F.K. Buster Scholarship and has made generous contributions to Southwestern Oklahoma State University.
Eddie Tom and his wife, Marinita have three children. His favorite hobbies are golf, trout fishing, mushroom hunting and sports writing.


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Alfred's Basic Piano - Chord Approach Solo Book Level 2Item #: AL.00-2651
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Written by Amanda Vick Lethco, Morton Manus, Willard A. Palmer.
Keyboard (Solo Books). Level: Level 2. 9x12 inches. 32 pages. Published by Alfred Publishing. (AL.00-2651)
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Found in: General Easy Piano Lessons
Coordinated page-by-page with the Lesson Books, the student is provided with fun pieces while reviewing newly-learned concepts.


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RedHead 800 Gram Thinsulate Side Zip Rubber Boots for Men
The RedHead® 800 Gram Side Zip Rubber Boots for Men are 100% waterproof with a side zipper for easy on and off. To ensure your feet stay warm in the field, these RedHead Boots feature 800 gram Thinsulate™ Ultra Insulation. For added warmth and comfort these RedHead Sde Zip Rubber Boots are fully lined with neoprene. A removable polyurethane cushion insole adds still more comfort. Other features include a camo-wrapped EVA midsole and a genuine rubber outsole. Average height: 16''. Weight: 5.70 lbs. Imported.
- 100% waterproof
- 800 gram Thinsulate Ultra Insulation
- Side zipper for easy on/off
- Fully lined with neoprene for extra warmth and comfort
- Removable polyurethane cushion insole
- Camo-wrapped EVA midsole
- Aggressive rubber outsole
- Height: 16''
- Weight: 5.70 lbs.
Need Help? 7 days a week: 7am to 10pm CT or call 1.800.227.7776 anytime