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Why You Should Be Your Own Platform
I agree with Marco Arment's exhortation to "be your own platform," but the way I'd define that is more technical, legal, and political in nature.
Is WordPress your own platform? What about when you host it on your own hardware? When you used a shared server or a virtual private host? When you use Wordpress.com? Is Tumblr? Is SquareSpace?
I have some thoughts.
I agree with the exhortation to "be your own platform," but the way I'd define that is more technical, legal, and political in nature. People posting extensively on Facebook, Twitter, or Medium are relying on the future goodwill and unknown business models of those sites that their words and images will persist in some form and in a form that the creator wants. That's impossible to know. I've written a few things on Medium (not paid) because I liked the experience of their writing tools, their statistics, and their reach. I think two of the three items I wrote became featured and had several thousand reads. It's a wonderful way to write and a wonderful place to post.
But it's not mine. It's theirs.
I can't control the URL. I can't embed. I have no idea about what their ultimate plans are. They could delete all non-owned/paid content in the future with no notice. They could rework the design and it would be ugly. My words' persistence, both in appearance and permanent location, are dependent on factors beyond my control.
I always argue that people should register a domain name and only work with services (and pay for the level of service needed) so that they can front their own domain in place of any platform domain. That ensures some persistence. I've migrated my personal blog out of a hosted blogging platform into my own across multiple revisions and then into Squarespace. I've managed through scripting and redirects to mostly keep URLs dating back to its earliest days from breaking. (There's a few-month period in 2001 that seems in bad shape that I may have to recover from the Internet Archive, though.)
So Tumblr, Squarespace, Wordpress.com, and the rest seem like reasonable choices to me if you BYOD. Otherwise, you're once again relying that a company will continue to exist in a form of your choosing, rather than its own. This is coupled with the ability to export one's posts. This will sound hilarious, but I migrated to Squarespace (version 6 platform) a few months ago from Movable Type 5. I had to export from Movable Type, import via Wordpress.com, and then export from Wordpress.com to a format that Squarespace 6 could read. It worked surprisingly well. Very surprisingly well. But it shows the danger of platform lock-in.
Squarespace 5 offered a third-party posting API that would allow local storage and composition and then posting. Version 6 did away with that, although I believe from working with Squarespace (which has sponsored my podcast), this wasn't intended as lock-in. Rather, the platform was a huge overhaul, and they're still working on it. Posts can be exported, but because platforms vary, it requires some work to relink and format if you've used any of Squarespace's custom and quite useful features.
It doesn't benefit them to lose customers who don't want to migrate from version 5 to 6, or who won't sign up because content is locked away. (Of course it can be scraped and re-created if need be, but that's a pile of work.)
I own a platform, The Magazine; it is purpose built because Marco didn't find one that suited. He didn't want to make it a platform-for-lease to others because it would have made him beholden to others' needs, rather than his own. I feel the same way. I enjoy producing the publication, but it's exceedingly difficult to create a generic method of serving all the forms, audiences, and app stores with a similar experience. Many are trying. I hope some succeed!
Corrections: This article originally stated the Medium and Squarespace (version 6) lack export. That's not the case. Both let you export your corpus: Medium as formatted HTML that matches their layout and Squarespace both as a WordPress-compatible export and on a per-post basis to grab JSON objects. The point with Medium (now made in the correction) is that they own the URL: the permanent persistent location that gets linked to. With Squarespace, the concern about lock in has more to do with its options that the system converts into standard HTML which have to be re-created elsewhere. Sorry for the errors. [GF]
Convinced you need to be your own platform? Check out our in-depth guide to blog tools here.
[Image: Flickr user Kelly Sikkema]
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11 Comments
Agreed on the URL, but Medium comes with a built-in audience and promotion mechanism, which is important for early bloggers. When Medium allows for custom domains, I'll more seriously consider it. Until then, I'm on Squarespace.
Hi Glenn:
Can I ask you to clarify what you mean when you say, "But it shows the danger of platform lock-in"?
Are you saying that Movable Type, which has a well known export mechanism that has existed for over a decade, was locking your content in because it doesn't provide out-of-the-box support for the WXR format from WordPress?
I guess I don't see the problem with Medium. I read the terms of service — the author retains ownership of whatever the write, so you're always free to re-post elsewhere. Additionally, every account includes an "export" feature that will allow you to download all of your articles, with included images, whenever you want. What am I missing?
You own your words, but not the forum. This gives the scarce commodity of attention to Medium, and if it changes any element of what they offer, including deleting all posts, all the pointers on other sites to your work become invalid.
This is certainly true, but how is this different from any other platform? You could say the same of Twitter, Squarespace, Facebook, etc.
Go back up and read where I write about using your own domain and my own migrations across three or four platforms and hosting situations with a single blog.
I think a platform is very important. If you have a message worth sharing, you've got to get it out there somehow. I'm learning a little at a time how to build mine!!
Just to say, you can export from Medium to. If you click the settings icon next to your name there's an option to export all your content as a .Zip file.
Good points, I agree. Though the average Joe Blogs (pun intended?) will go to Wordpress and the like because of ease of use and, of course, no cost - ideal for a not too tech savvy small businesses or private hobby type venture. I used to build websites (very amature, and donkey's years ago) but the technology, requirements and need for search engine optimisation just put me off; it all got so complex. I switched to using Wordpress and building Googlesites. Lazy! But accessible and free. That said, you are of course at the mercy of what becomes of these companies or how they choose to run these services in the future. I do believe that no business/venture wanting a more serious, permanent, web presence should rely solely on these platforms.
Hey Glenn,
Thanks for going with Squarespace -- we're certainly huge proponents of giving you full control over your content and we think it's critical you own your own stuff. Two comments on data portability with Squarespace 6:
1) You can export your blog to Wordpress from Squarespace 6 from the Import/Export menu.
2) You can append ?format=json to ANY public Squarespace site's URL to access the data behind that page in a structured fashion. No API key or export required.
I think we're the only platform out there offering #2, and we're quite proud of the flexibility it provides.
Hope this helps!
Anthony Casalena
Really! My knowledge is clearly out of date, and I'm sorry I didn't double check. That's good news. The JSON option is pretty interesting, too, as that of course let's a third party write a tool to handle export into their own format if they wanted to offer that.
Now, if you'd add an API for posting (so I could use MarsEdit) that would be great! Thanks, Anthony!


text: The Douglas Rockwell wiki last edited by X35 on 05/29/13 01:46AM View full history At the behest of the Red Skull, Rockwell engineered the Commission's operation that stripped Steve Rogers of the Captain America mantle and replaced him with John Walker. Rockwell was also responsible for keeping Walker in play as Captain America even after he began murdering people and failing missions. Rockwell was killed by Red Skull's Dust of Death when plans began to fall apart.

subset: commoncrawl


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November 25, 2015
JESSAMINE, Ky. (WKYT) - Some frightening moments Tuesday night for shoppers and workers at a central Kentucky Kroger.
Firefighters say some employees in a break room at the Kroger in the Bellerive Shopping Center in Jessamine County heard something pop, then saw some smoke.
As a precaution, the entire store was evacuated.
Firefighters say a broken freon line caused the problem. They soon allowed people back into the store.
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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|"Preeclamptic labs" for evaluating hypertension in pregnancy.
MedLine Citation:
|PMID: 9131495 Owner: NLM Status: MEDLINE
|OBJECTIVE: To determine the utility of evaluating coagulation function in patients with chronic hypertension, transient hypertension, preeclampsia, eclampsia and the HELLP syndrome. STUDY DESIGN: We retrospectively reviewed the charts of 244 patients who delivered between March 1992 and March 1994 at the University of New Mexico with a discharge diagnosis of either hypertension, preeclampsia or eclampsia. RESULTS: Nine patients were thrombocytopenic on admission, as defined by a platelet count of < 100,000/mm3. Three of the 244 patients had mild prolongation of the partial thromboplastin time, and none had prolongation of the prothrombin time. Two of the patients with prolongation of the partial thromboplastin time were thrombocytopenic on admission, and the last had elevation of liver enzymes. No patient had clinical evidence of coagulopathy. CONCLUSION: Measurement of the partial thromboplastin time and prothrombin time in the evaluation of preeclampsia/eclampsia can be avoided if the platelet count and liver enzymes are normal. This results in a decrease in hospital charges and no compromise in patient safety.
|R L Kramer; L A Izquierdo; G J Gilson; L B Curet; C R Qualls
Related Documents :
|7033945 - A study comparing indapamide with cyclopenthiazide in geriatric patients.
594795 - Failure of single-session dietary counseling to reduce salt intake in hypertensive pati...
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Publication Detail:
|Type: Journal Article
Journal Detail:
|Title: The Journal of reproductive medicine Volume: 42 ISSN: 0024-7758 ISO Abbreviation: J Reprod Med Publication Date: 1997 Apr
Date Detail:
|Created Date: 1997-06-18 Completed Date: 1997-06-18 Revised Date: 2004-11-17
Medline Journal Info:
|Nlm Unique ID: 0173343 Medline TA: J Reprod Med Country: UNITED STATES
Other Details:
|Languages: eng Pagination: 223-8 Citation Subset: IM
|Department of Obstetrics and Gynecology, Wayne State University, Detroit, Michigan 48201, USA.
Export Citation:
|APA/MLA Format Download EndNote Download BibTex
|MeSH Terms
Cost Savings
Eclampsia* / diagnosis, economics
HELLP Syndrome / diagnosis
Hospital Charges
Hypertension* / diagnosis, economics
Liver Function Tests
Partial Thromboplastin Time
Platelet Count
Pre-Eclampsia / diagnosis, economics
Pregnancy Complications, Cardiovascular* / diagnosis, economics
Pregnancy Complications, Hematologic / diagnosis, economics
Prothrombin Time
Retrospective Studies
From MEDLINE®/PubMed®, a database of the U.S. National Library of Medicine
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Allen Lake State Forest
View Allen Lake State Forest Map || View Same Map in PDF (210 KB) || Google Earth || State Lands Interactive Mapper
Allen Lake State Forest (Allegany Reforestation Area #23) is located in the Towns of Allen and Caneadea in Allegany County. Allen Lake State Forest covers a total of 2,421 acres.
The forest cover types on Allen Lake State Forest are a mixture of native hardwood species and planted conifers
The lake that gave the forest its name is a 58-acre manmade lake, built in 1958 as part of a planned private development. The lake and approximately 700 upland acres were purchased by the State in 1963 and added to the existing State Forest.
Timber Management
The hardwood stands are managed through a series of thinnings which remove the lower quality trees and give more growing space to the best quality trees. The hardwood tops are generally left in place to rot and recycle their nutrients back into the soil. The decaying tops also provide bedding and nesting cover for wildlife such as white-tailed deer and wild turkeys.
Periodic thinnings in the red pine plantations have allowed the native hardwoods to seed into the sunlit openings. Many of the pine stands have reached maturity and the remaining overstory is now being removed to allow the hardwoods to grow to maturity. These "early-successional" hardwood stands provide an important habitat component for a variety of songbird species, as well as ruffed grouse and woodcock.
Waterfall in southwestern portion of Allen Lake State Forest
Allen Lake State Forest offers a number of recreational opportunities.
Camping is prohibited in the immediate Allen Lake area bounded by Muckle, Town Line, Seavert and West Hill Roads. Outside of this area, camping is permitted as per State Forest regulations.
There are no formal camp sites on this property, however individuals may set up camp at any location which is at least 150 feet from water bodies, streams, roads or trails. Camping for more than three nights or in a group of ten or more requires a permit from a Forest Ranger.
The area is a popular destination for hunting both small and big game. Hunting and trapping are permitted on the property in accordance with all game regulations, unless otherwise posted. Traps may not be set on public road right of ways. Body gripping traps set on land must be at least 100 feet from public trails.
The Allen Lake Fishing Access Site is a popular destination for local anglers. The floating pier is accessible to persons with disabilities. The lake is stocked with brook trout and brown trout each spring by DEC's Randolph Fish Hatchery. There is parking available near the fishing access.
Floating pier at Allen Lake State Forest
An improved boat launch is provided here that can handle small trailered boats and cartop type boats/canoes. The lake is restricted to electric motors only.
New York State Corridor Snowmobile Trail 2C passes through Allen Lake State Forest. See the link under the "Links Leaving DEC's Website" section for more information.
Geo-caching is allowed although caches must be marked with the owner's contact information and may not be placed in dangerous or ecologically sensitive locations.
Access for People with Disabilities
The floating pier at Allen Lake is accessible to persons with disabilities for fishing. There is an accessible, concrete approach and a floating T-dock.
Individuals with disabilities can apply for a Motorized Access Permit (MAPPWD) to use a motor vehicle on designated roads. The permit is available from the Accessible Recreation web page by clicking the MAPPWD link in the right column.
Full listing of DEC's Accessible Recreation Destinations.
Tips for Using State Forests
Anyone enjoying this property must observe rules which protect visitors and the forest environment.
Allen Lake State Forest is accessible via several town roads. Note: Saunders Road has been blocked by private landowners and is no longer a through road from Belfast to State land.
Important Numbers
State Forest Office (M-F 8-4 p.m.): 585-466-3241
Forest Rangers: 585-403-9574 or 585-415-1521
Emergencies: 911


text:
Style Watch PollCeleb Fashion Hit or Miss?
Check out recent style triumphs and trip-ups by the stars – then rate the looks yourself! By Melissa Liebling-Goldberg
Credit: Luis Martinez/Splash News online
Updated: Friday Jul 27, 2007 | 11:25 AM EDT
More from PEOPLE
Latest News!
- Beauty Gifts She'll Love, from Stocking Stuffer to Splurge
- Read the Cover Story: Adele's Triumphant Return: How Love Changed Her Life
- Two 19-Year-Old Guys Create 'The PMS Package' to Comfort Girls on Their Periods
- Florida Police Launch Investigation After Woman Shares Photo of Dog With Muzzle Duct-Taped Shut
- Police Officer Slain in Planned Parenthood Shooting Volunteered to Respond to the Scene, Was a Competitive Ice Dancer


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Sales Support Administrator - London
- Recruiter
- JWS Resources
- Salary
- Salary is between £23,000 - £25,000 depending on experience.
- Posted
- 25 Jan 2012
- Closes
- 24 Feb 2012
- Ref
- Contact
- jade Gange
- Job Role
- Sales Support
- Sector
- Investment
Sales Support Administrator required for this Large Professional Practice based in London. Supporting Consultants by producing Client valuations and reports by preparing and processing Client data. Processing and tracking new business and sale requests in line with current procedures, you will also be required to prepare valuation packs for clients. As a Sales Support Administrator, you will produce Clients' valuations and other reports as well as adding new clients to the database and updating and maintaining investment details.
To be considered, you will have a full understanding of the administrative procedures and will have a sound knowledge of products and services in all relevant areas of Personal Financial Planning. Successful applicants will have experience of working in a financial services environment and will have the Certificate in Financial Planning. Salary is between £23,000 - £25,000 depending on experience.


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|View single post by Dixie Girl
|Posted: Tue Sep 30th, 2008 01:25 am
Dixie Girl
Southern Belle
|When a soldier puts on that uniform,
He portrays his courage for us
When a soldier awaits his new job
He shows his willingness to serve for us
The soldier knows that there will be times he will be filled with pride.
What he doesn't know is that there is also a dark side.
When a soldier sees hundreds die before his eyes,
He keeps his courage for us
When a soldier lies in a tent in the rain,
He forgets his sorrow for us
Because alas, he knows what he was sent to do
to muffle his cries and be strong for you
As a soldier runs across the battlefield,
He risks his life for us
As a soldier endures the pain of a bullet
He showed his determination for us
His heart keeps telling him that he must stay strong
His brain keeps asking him for how long
When a soldier lies in a pool of his own blood
He knows he gave his best for us
When a soldier dies for us,
He is never forgotten.
War Means Fighting And Fighting Means Killing - N. B. Forrest When war does come, my advice is to draw the sword and throw away the scabbard." Stonewall Jackson


text:
This is the April 26, 2013 news archive. View today's Cardinals rumors and news.
Bucs' Sanchez, Hurdle ejected after HBP vs. STL
CNNSI.com Updated Apr 26, 2013
ST. LOUIS -- Pittsburgh Pirates starter Jonathan Sanchez and manager Clint Hurdle were ejected in the first inning of Friday night's game with the St. Louis Cardinals after Sanchez hit Cardinals cleanup hitter Allen Craig in the helmet with a pitch.Share Tweet
Cardinals put Adams on DL with strained obliqueST. LOUIS (AP) -- Rookie Matt Adams of the St. Louis Cardinals, who is batting .542 in eight games, has been placed on the 15-day disabled list with a strained right oblique.Share Tweet
Breaking Down The National League CentralApr 26"Baseball Tonight" takes a look at the contenders in the National League Central division.
Sports Columnists
2013 NFL draft -- Second-day winners, losersApr 26On a day the Packers took care of business at the 2013 NFL draft, Matt Barkley's freefall reached new depths, writes John Clayton.
Toronto Raptors weighing run at Phil Jackson, sources sayApr 26Among the options being considered by the Toronto Raptors as they weigh the futures of team president Bryan Colangelo and coach Dwane Casey is making a run at Phil Jackson, according to sources with knowledge of Toronto's thinking.
Don Banks: 2013 NFL second-round mock draftApr 26NEW YORK -- With all the quarterbacks that remain there for the picking, and the unfinished Manti Te'o saga, Friday night's second round has a chance to be as interesting as Thursday night's first round was unpredictable. I can't really recall a second …
Peter King: Looking back on a strange first round, ahead to a starry secon…Apr 26ST. LOUIS -- After the strangest first round of an NFL draft that I have seen, here's a look at the bizarro-world day-one (yes: Justin Pugh and Travis Frederick; no: Geno Smith and Matt Barkley) and a look ahead to a second day that will be starrier tha…


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John L. Humphries, who since 2006 has served as director of sales at Hearst Television's WYFF-TV in the Greenville-Spartanburg, South Carolina, market has been named president and general manager of WGAL-TV, the Hearst NBC affiliate serving the Lancaster-Harrisburg market.
Humphries succeeds Paul Quinn, who in September announced his plan to retire following more than four decades in local television and nearly two decades at the leadership of WGAL.
Before joining WYFF in 2066, Humphries was general sales manager for WBTV in Charlotte, N.C., and general sales manager and station manager at WSPA-TV/WASV-TV in the Greenville-Spartanburg market.
Humphries has served on the Television Bureau of Advertising Sales Advisory Committee and the South Carolina Broadcasters Association Board of Directors.


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Townsville is a city located on the north-eastern coast of Queensland, Australia. It about a 3 or 4 day drive away from Melbourne or 3 days drive from Sydney and an 18 hour drive from Brisbane. There are also direct flights to Townsville from other cities. Townsville is a large city with a population of about 190,000.
Ideally, the city is a base for those who wish to explore Australia's Great Barrier Reef, the North East of Australia, the Hinchinbrook National Park and Magnetic Island. There is much to see in Townsville. Many tourists come every year for the sandy beaches bordered by pristine waters. Nearby are some famous wreck sites which have become popular with scuba divers.
The wet season of Townsville coincides with the months of November – May; the dry season is on June – October. Music enthusiasts from all over the world visit the city on the month of July because of the Australian Festival of Chamber Music. Annually, the Greek and Italian Festivals are celebrated by locals and tourists. Every Christmas, the Stable on the Strand is celebrated. Some other festivals to watch out for are the Cultural Fest (mid August) and Strand Ephemera, an art festival that takes place on the month of September every two years. For more information about Townsville's events, visit http://www.townsvilleholidays.info/events.
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- Filed Under
The Louisville Metropolitan Sewer District says 95 million gallons of storm and wastewater overflowed into Pond and Mill creeks after a "major failure" Sunday shut down the Derek R. Guthrie Water Quality Treatment Center in southwest Jefferson County.
The failure of the plant's mechanical screening system at about 8:30 a.m. Sunday came after more than three inches of rain over two days, the sewer district said. One screen was repaired by Sunday night, allowing part of the wastewater plant to restart.
The wastewater system and the ...


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Southern Miss defensive coordinator Dave Duggan said Monday he's hopeful defensive back Emmanuel Johnson, left, will be ready to return to action against Boise State on Saturday.
- Filed Under
Boise State ran 100 plays on offense last week against Fresno State.
This concerns Southern Miss head coach Todd Monken and defensive coordinator Dave Duggan.
The Golden Eagles (0-3) travel to Boise, Idaho, this week where they'll meet the Broncos (2-2) at 9:15 p.m. Saturday, in search of their first win of the season. ...


text:
Mavericks Photos
Photos: Big man DeJuan Blair takes a tumble in preseason loss to Magic
Photo: Brad Loper/Staff Photographer
Dallas Mavericks point guard Richard McConnell (32) is wrapped up by Orlando Magic small forward Romero Osby (24) and power forward Solomon Jones (22) in the second half of NBA Basketball action at the American Airlines Center in Dallas, Texas on Monday, October 14, 2013.
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text:
About Us
Omega Title, LLC, is a Florida limited liability company licensed by the Florida Department of Financial Services, and serves as an agent for Commonwealth Land Title and Fidelity National Title Group, members of the Fidelity National Financial (NYSE: FNF) family of title companies, which collectively represent the largest title insurance and escrow services company in the U.S. Omega Title also serves as an agent of WFG National Title Insurance Company and Old Republic National Title Insurance Company.
Omega Title offers a full range of competitively priced Florida residential and commercial title insurance products and services closing purchase, sale, refinance and short sale transactions across Florida. We are well-versed and skilled in all times of financing transactions, including FHA lending, conventional and non-conventional lending, and forward and reverse mortgage loan transactions.
Bonnie J. Gibbs, Licensed Title Agent
Omega Title, LLC - Naples Branch
WJC Processing Group ~ Affiliated with
WJC Law Group - Short Sale Division
Mission Square Plaza
1575 Pine Ridge Road, Suite 10, Naples, FL 34109
239.431.4217 (phone); 239.236.1320 (fax)
Email: firstname.lastname@example.com
Bonnie J. Gibbs, a Naples resident, has worked within the local
legal and real estate communities for the past twenty-six (26)
years. With the expansion of our Naples office now located in
Mission Square Plaza on Pine Ridge Road in Naples, Bonnie is
excited for the great opportunities the expansion will bring.
In 2011, Bonnie joined the Short Sale Division of WJC Processing Group to better serve her real estate customers by handling both the short sale processing and title/closing agent functions on their short sale transactions. This has proven to be very successful.
Prior to joining Omega Title, LLC, in 2010 to open the Naples branch office, Bonnie owned and operated ACE Title of Florida, Inc. (dba ACE Title, Inc.), a statewide title insurance agency for six years. In 2004, Bonnie obtained her Title Agent Florida Resident License, and her title agency was appointed to operate throughout Florida. In the preceding year, Bonnie established and managed a Naples branch office for a Clearwater title agency.
Before making the transition to the title industry, Bonnie worked in local law firms as a paralegal, specializing in the areas of real estate, probate, estate planning and contract law. In 1989, Bonnie obtained the designation of Certified Legal Assistant (CLA) from the National Association of Legal Assistants (NALA).
Prior to making Naples her home, Bonnie attended college at the University of Florida, in Gainesville. The education and experience Bonnie has acquired over the years, continues to serve her well as she contributes her skills and expertise to Omega Title, LLC, and WJC Law Group and Processing - Short Sale Division. As a licensed title agent and short sale processing professional, Bonnie works hard to ensure smooth closing transactions, provide strong customer service, and achieve high levels of customer satisfaction. Bonnie is excited to be a part of both the Omega Title and the WJC Law Group and Processing - Short Sale Division.
Click the link below to submit your secure, online title order today!
~~ Omega Title, your home at last...
Contact us today to learn more, or call for a free quote.
Bonnie J. Gibbs, Licensed Title Agent phone: 239.431.4217
Omega Title, LLC cell: 239.293.4458
1575 Pine Ridge Road, Suite 10 fax: 239.236.1320
Naples, FL 34109 email: email@example.com __________________________________________________________________________________________________


text:
How many domains do you have?
I have around 5. Not too much into domaining.
Printable View
How many domains do you have?
I have around 5. Not too much into domaining.
about 3-5, but yesterday i have info that my dapatuangmudah.com will be expired.
Hehe, but even i have 3-5 domain, actually i never use it. I just use dapatuangmudah.com and i'm not planning to use it again since the project is not profitable
We have around 500 at work :P
wow, and from that amount, how much have at least PR1 ?
anyway if farrhad question is included a free domain. So, i have about 10+ domain, i have many domain on blogspot site. But from all my domain in blogspot, i just manage 2-3 blog well.
Hmm, I'm not sure you should count free domains such as blogspot and .co.cc as, if I'm not mistaken, the companies who own those projects can take them off you and shut your account down at any time.
Personally I only own about 15 domains at the moment because I'm selling up, but at one stage, when I was really into domaining, I had around 150 :)
Right now? Somewhere around 8-10 I think. Trying to sell some off.
I got 3 domains in total, 1 for my blog, 1 unused, and the other one for my personal project :)
I got six now, my highest number was around 300+. All sold almost all of them, some with real profit margins.
And yeah, most of them were my country's ccTLD.


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New Faces
I am sorry but if they are trying to do the same thing that E.R. has done, which is bring in new cast members and then the old ones leave and crap like that is't cool because they are who we grew to love and know change isn't always good. I really cant wait till sept. 27th but i dont want to be disapointed, it just sucks i really hope they dont do that i go out and buy the soundtracks and dvd's on the day they come out because this is my show and to have them bring in new people who i dont know will just suck.
Oops.......from the highly interesting expressions on everyone's faces...it does appear like one of the new interns have made a serious boo boo...Cant wait for the 27th...sigh!
- Photo Credit:
- Pending
- Show:
- Grey's Anatomy
- Episode:
- Grey's Anatomy Season 4 Episode 1: "A Change is Gonna Come"
- Related Photos:
- Grey's Anatomy Photos, Grey's Anatomy Season 4 Episode 1 Photos
- Uploaded by:
- Steve Marsi
- Uploaded:


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This eclectic selection includes a five-tube assortment of brown and white sugars in various shapes. Chambre de Sucre has been making artisanal sugars by hand in Japan for over 270 years and has supplied the Japanese Imperial Family since the time of the shoguns.
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Project Overview
The Future Urban Mobility Interdisciplinary Research Group (FM IRG) from Singapore-MIT Alliance for Research and Technology (SMART) Centre is looking for an outstanding and promising postdoctoral researcher in the area of mobility data analysis. This project deals with a multitude of ubiquitous data including GPS, accelerometer, public transit smartcards, toll road readers, car loop counters, telecom data, and many others.
This position will be based at the SMART Centre in Singapore, located at the CREATE campus, an international research complex that has representatives from many renowned research institutions in the world (e.g. MIT, ETHZ, Technion Israel, TU Munchen, and UC Berkeley).
Job Description
For this position, the researcher will work on developing models/algorithms for real time traffic prediction that particularly take advantage of contextual data (e.g. data obtained from web-mining, news feeds, weather information) that can be relevant in terms of mobility phenomena. A simple case is that of a special events, such as a sports game, or a music concert. While these may have significant impact to the transport system, the traditional sensors (e.g. car counters, GPS probes, etc.) are insufficient to perceive this impact ahead in time. On the other hand, plenty of these events are advertised long time in advance in the web.
This general goal involves a vast list of research challenges at the level of machine learning, information retrieval, information extraction and transport engineering. Specifically, the job scope is as follow:
The ideal person will have strong background in pattern recognition and computer science. but with a multidisciplinary spirit, namely understanding or willing to learn about urban mobility, transportation and planning. S/he will necessarily have to face statistical and mathematical challenges that are hard and somewhat rare in computing courses, so a good background in these topics is sought.
Candidates should meet the following requirements:
To apply, please visit our open positions website at: http://smart.mit.edu/jobs-at-smart/current-open-positions/article/102-po...
Or email your resume to: firstname.lastname@example.com


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Sent Yesterday, 09:13 PM
Recommendation ?
Started by smallzoo, Jul 24 2013 09:42 AM
3 replies to this topic
Posted 24 July 2013 - 09:42 AM
Hi, I have just bought a 2002 Focus 1.6 Ghia (FSH) for myself and my son learn in.
It drives really well but has too niggly problems..
one the car vibrates through the steering wheel on idle but not above around 1500 revs
two the gear selection seems a bit vague ( but not the clutch ).
I took it to a local garage who checked the obvious ( engine mountings etc ) but couldnt find any cause.. can you recommend a well priced independent or individual expert in cheshire/staffordshire that might be able to help ?.. thanks Peter ( Sandbach )
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Posted 24 July 2013 - 10:59 AM
cant advise on an independant as I am not from around that way, however, the vibration on idle would suggest that a mount has gone, as to why your mechanic couldnt find anything, I would stuggle to identify anything else that would be related...?
as for the gear selection, it coulld be that the gear linkage requires replacement?
Posted 25 July 2013 - 08:53 PM
Possibly a slight vacuum leak around the inlet manifold somewhere, vacuum leaks tend to be most noticeable at idle. Check out youtube and search "vacuum leak detection using propane". Do not use carb cleaner as directed by some, very dangerous, and if you do try it, remember you only need a whiff of propane, not a gale force blast, and do it in a well ventilated area, i.e outside.
Posted 25 July 2013 - 09:23 PM
Thanks for the advice so far
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Antigua Sailing Week is well-regarded the world over for incredible racing conditions. Surfing through some of the best sailing waters on the planet in brilliant sunshine is every sailor's idea of utopia, but sunburn can utterly mess up your dreams. Wearing the proper clothing is essential and Antigua Sailing Week is proud to announce that Gill North America has come on board as Official Exclusive Clothing Sponsor.
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Still considering my indoor race options for the coming season. I hadn't intended to race indoors because the first two meets are the week before and week after my HM goal race and the last two are the week before and the week after my next ultra, a 12-hour race. But yesterday's 5K has me reconsidering. I ran my last 1K in 5:05, an 8:11 pace, and my SB for the mile from last season was 7:55, so I'm not far off where I was even with all the long runs from the ultra training.
An "epic" journey: From Miler to Ultra Marathoner Blogs
12/28/2015 - Across the Years 24-Hour, Phoenix, AZ
I just got back from a 2.5 mile run. I've been doing a lot of those. It works well for me because it doesn't leave me too drained to do any other workouts, or injured. Just enough time to get warmed up and fire up some of the hills too. Also did a 1 mile shakeout. I realize these runs are considered too short by distance guys, but sprinters would actually tell me I'm running too long and slow. I think they'll be fine for prep for track work, for a 400/800 type.
I do plan to get in a slow, hilly, 8 miler one of these days. Some swimming too, get that back healthy.
I agree with you that 15-20 minute runs have a lot more value than most distance runners believe. I generally try to get in at least 25 minutes, just because of the hassle of changing and showering. Beneficial enzymes start building up once the body is warmed up, which takes about 10 minutes. There isn't any science behind the belief that runs should last at least 30 minutes to have aerobic benefit.
I have found that lots of long and longish runs kill speed in the short term. Recovery is the main problem. I went through a period of 3-4 months where the vast majority of my runs were between 25-45 minutes long. I rarely ran over an hour. Still, I maintained my 50+ mile weeks, with lots of doubles, and sometimes triples. Conventional wisdom is that I would lose endurance, and struggle with long runs. One day, after months of no long runs, I just felt like going long, and did a 14-miler with no undue stress. I suspect two 30 minute runs are actually more valuable than a single 60 minute run, because of the recovery issues, plus you add the training stress of frequency twice instead of once.
In some cases, I was following a fast running, good looking, seductively clad woman. In others, I was making a half-hearted attempt to do speed work, despite my absolute hatred of it. In any case, the following results are intended for entertainment purposes only, not because I'm trying to be the next Speed Racer of running.
mile - 6:48 (9/17/13)
3k - 13:20 (9/3/13)
2 miles - 14:12 (11/14/13)
3 miles - 22:40 (9/21/13) - 22:22 (1/26/14)
5 miles - 38:04 (11/22/13)
I have been struggling with my mile training, despite adding more speed work.
A few days ago I had a disappointing mile time trial that ended up being the EXACT time of 6:48 of my September time trial. This time, I made sure I didn't rely on my Garmin, but used a measured course. I probably lost a couple of seconds due to two inclines (on the upside of underpasses on the local rec trail).
The frustrating aspect is that I have seen some dramatic improvements in my tempo and easy paces over the past couple of months. My easy pace just seemed to suddenly drop around 30 seconds per mile, after staying at ~9:00-9:30 for almost a year. I don't have any problems staying at a high-7, low-8 pace on my normal 45-60 minute runs, when that used to be tempo pace.
I think part of it was just a bad time trial. I need to get into it more mentally. Plus, my leg turnover could be better, which makes me think I need to add more strides, and some speed reps.
Speedendurance, I have a coach who says 12-16 miles per week for 400m training.
runbum, in terms of the mile, I found that to improve my time I really had to do pace-specific work, lot sof 200s-600s at mile goal pace. I know they say dont' train at goal pace, but it is what worked for me in the past. That said--I sympathize! I ran 5:38 twice in a row, first outdoors on Fifth Ave and then indoors at the Armory--it's like you get stuck on a pace! Eek. I better break that curse this year, that's all I'm saying.
I thought I'd stop by, even though I can't do any speed training yet, because I am planning to get back to track this winter at the Armory. I began running again October 1st and this week was the first week I ran back-to-back days--until then, I'd been doing every other day. Happily, I recovered just fine! Long run is up to 8 miles at 8:15 pace last week, 8:29 this week (all runs this week were slower as I have a bit of a cough). I don't have the go-ahead to do speedwork until December 15th, so I am building mileage; 23 this week, and I'd like to hit 30-35 by the New Year.
I like the sprints, but in the wake of my stress fracture I have concluded that for now I'd rather focus on the mile and the 800, because that way, I can run more miles and get my bone really strong in response to the progressive training volume, instead of just hammering it with intensity. You know, lower intensity but higher volume and then taper down.
800--2:31, mile--5:38, 5k--19:25, HM--1:30:56
Okay. So now I'm confused about how to run during this winter.
I figure I need one genuine long run each week. From what I've researched, there is real benefit in things like capillary density and mitochondria changes that you don't get any other way. So i was planning on building up to a weekly 12 miler.
But I think my strength is raw speed. A 30 second 200m is not too shabby for my age and I know I can take time off of that. But I really don't think I'm a true sprinter. I just don't have the musculature and acceleration. I'm much more the classic endomorph of a distance runner. My ankles are so skinny I can put my hand around it and almost touch my finger to my thumb.So beyond the 12 miler, I'm trying to figure out how to fill in the rest of the day. I was aiming for a 50 mile weekly total. But I don't even plan on racing anything longer than a 5K next year. Maybe I should be thinking lower mileage with a stronger emphasis on fartleks and such until the snow clears off the track.
I suppose I just need to feel my way through it.
Masters Runner - Age 57 - Sprinting past the Grim ReaperPRS: 200m: 0:29.1 (06/14) | 400m: 1:07.6 (01/14) 800m: 3:03 (10/13) | 1500m: 6:16 (6/15) | Mile: 6:12 (8/15) 5K: - 22:15 (09/15)
Snail - for the long run think in terms of time. I've seen several respected posters (I think one is an exercise physiologist) mention those changes happening with runs of at least an hour and a half, that it's the time, not the distance that's important. For me a 1.5 hour run will be only 8-9 miles. I go longer on occasion, but that's because I plan to run more ultras in 2014. Up to a point more is better, so I won't discourage you from 12-mile runs, but the key seems to be 1.5-2 hours, however far that takes you.
Like scappodaqui, I've found that goal pace work gets me the best results for the mile, usually about 2-2.5 miles worth, e.g. 8-10 x 400m. Since that's much faster than the oft mentioned 5K pace for intervals, I take a full 400m recovery jog on those, i.e. equal distance, not equal time recovery.
While I track mileage, I don't have specific mileage goals. I schedule my long run and one other quality run, either tempo or intervals, each week. the other days are easy or recovery as needed. I set myself a minimum of 4 miles even on a recovery run, but sometimes take the easy runs up to 8 miles if I'm feeling good. That brings my weekly mileage to 42-50 miles running every day. If you want 50 mpw, you can add a mile or 2 to each run or add some doubles with short runs of about 3 miles.
During the winter I've used my Garmin to measure a section of road or a loop on park trails to use as intervals. I have various sections that take me anywhere from 90 seconds at mile race pace to 6 minutes at 5K race pace to run. As long as I have a good approximation of distance and I can run it consistently, it has been effective running by perceived exertion.
Hey everybody,
We have a pretty good winter series here. Running events go from 100M to 5K, outdoors on very nice tracks. Weather would be around 65 degrees.
So far, my right hamstring will not let me run faster than 5k pace consistently.I am able to run faster, but on any given day it gives, scar tissue I think....could be 5 min mile pace or closer to 4. Trying to figure out the variables.Either way I have to get rid of it, or find a routine that somehow lets me race with some confidence that it won't be too disruptive.
I think big long runs are for when every thing else is working first. Until then 60- 90 minutes doesn't seem unreasonable. Not to say they can't be done before, but I wouldn't get fixated on it unless it just comes very easy and is not disruptive at all. Sometimes I run 8-10 miles and jump right on the stationary bike. That should have pretty nearly the effect of the same time running?
My best two 400's were run after a meniscus tear playing basketball kept me from the running volume and I did not find other ways to get it. I rode a stationary bike a few hours a week on endurance and sprint programs in approximate 1/2 hour sessions and lifted weights hard from an already good base of lifting for years. I was able to do all lower body weight exercises. When the meniscus somehow slipped into a location where I could run, in a track meet a few weeks later I ran a 54 and 55 in the same day. Of course, there are distance runners who can do that and faster without the volume control and weights, but I think it shows how it works because I would have never hit those numbers without the big cutback and focus on weights. 800/1500/Mile requires significantly more focus on endurance training, base and long speed (before sharpening). Some people can run 800 fast without lots of concern for these things( I am not one of them). Very few could run the mile well without them.
Ultimately, everyone has to find their sweet spots for mixing up training elements, year by year, event by event.
Hi folks. This seems like to a good time to join you. I posted here once last summer after I met Scapp at a NYRR track race. I then turned my focus to marathon training. I am done with my marathon and don't plan to do another one anytime soon. One of my goals for 2014 is to improve my mile time. My lifetime PR is 4:38, but that is from high school. I'll never see that time again. More recently, I have run 5:27 on two separate occasions. I haven't set a time goal for 2014, but I think I can shave at least 10 -15 seconds off that time. I plan to do the winter track races in NY (hopefully I'll run into Scapp again) and then look for mile road races in the spring.
There are some familiar faces for me here and plenty of new ones. I look forward to getting to know you or getting to know you better. Happy training.
Hey TAH. 26mile here from the old 1:50 HM thread (long time ago). If you do as well as you did with HM's, I believe you'll have a great time at the mile distance and succeed, or exceed, your goals. I found help on the internet by looking up 1500 meter training rather than mile specific workouts. For VO2 max workouts, I had great success following Jack Daniel's Formula. I'm looking forward to your training! Big departure from the marathon (how did you do by the way?)
Upcoming Races:
Naperville Trails Half Marathon 9/14/14
Schaumburg Half Marathon 11/29/14.
Hi Mile1, I have lurked here a bit and noticed your transformation from 26mile to 1Mile. You were one of the familiar faces I was talking about. It is good to "see" you again. I was only about 9 months into running when we were in the sub-1:50 thread together. As a new runner, the improvement came rapidly and fairly easily back then. My HM progression over the following 18 months was 1:43, 1:40, 1:36, 1:33. I finished my marathon in 3:23. The marathon was a great experience, but the training took too much time. I'll focus on shorter stuff in 2014. I feel like further improvements will be harder to come by, but I'll keep working at it.
Thanks for the tip on googling 1500m training and reviewing Daniels. I'll do that. I have Daniel's book at home, but I haven't cracked it in a while. Thanks for the warm welcome. I look forward to hearing more about your training.
Popped out a 14:12 2-miler (7:06 pace) this morning. It's a significant improvement over my 13:20 3k time (7:09 pace), especially considering it wasn't very well run.
Instead of a legit time trial, I consider this more of a fitness test / VO2max workout.
Finding the right pace is a big problem for me. I always worry about going out too fast and blowing up. So I end up going out too slow.
Here are my half-mile splits:
3:44 (7:28 pace)
3:34 (7:08 pace)
3:35 (7:09 pace)
3:20 (6:40 pace)
I know I am capable of a sub-14 2-miler with better pacing. That predicts a sub-6:35 mile.
I think Scapp is right about doing some speed work at goal pace, which for me would mean a 6:30 mile, and 7:00 2 mile / 3k pace. As much as I hate formal track work, I really need to dial in my sense of pace with some formal intervals.
There's a small caveat with that. You need to be within shouting distance of your goal pace for this to be effective. It won't do much good for a 6:00 miler to run 400s in 75. That's way too fast at that point. For a 5:10 miler, running 75s make a lot of sense.
Doesn't this work in both directions? I recently saw on LetsRun.com a thread about 4 minute miles. If you were ready for a 4 minute mile, you should be able to run 10x400 at 59 sec with a 60 sec recovery. And if you can't run that work out, you are very unlikely likely to break 4:00.So if I can complete 10X400 in 75, doesn't that suggest I can run 5:10? But if I start out at 75 and can only get 4 reps before I implode, then I'm way off the mark for my current fitness and ability. So if I believe I can run 6:30, I had probably better be able to run 10x400 at 1:37.5 with a 60 sec recovery.
Run 10 x 400m at :59 with 60 seconds recovery compared toRun 10 x 400m at 1:37.5 with 60 seconds recovery
There's a glaring inconsistency there that will get you into trouble.
Try 10 x 400m at 1:37.5 with 1:40 recovery.
It's the ratio of interval time to recovery time that's important, i.e. about 1:1. Actually for us more mundane runners who are nowhere near running 4 minute miles, I'd go with an equal distance recovery rather than an equal time recovery, because those are much faster than VO2Max pace.
The inconsistency aside, my question was more about being able to complete the intervals at a particular pace as an indicator of what pace one should be able to run a mile. So if someone runs a 7 minute mile, they should be able to run 10x400 in 1:45 with 1:45 recovery. Or someone thinks they can run a 7:00 mile, they could get a good idea by attempting 10x400 at 1:45 with 1:45 recovery. If the complete the work out, they are probably ready to attempt a 7:00 mile.
I've been using 8 x 400m at race pace as a mile race predictor since 1968. It's worked for me and the kids I've coached, but like Yasso 800s for the marathon, it may not work for everyone. Bannister used a similar workout as an indicator before his sub-4:00 attempt in 1954.
Cool. That's sort of what I thought, that you could use the workout to guage readiness (or not) for a particular time. The logical extension to the question is what does your failure point tell you if you don't succeed at the 8x400. If I manage 1:30 per 400 through the first 7 then drop a few seconds on the last one, then I can probably assume I'm really close and maybe use training paces for a 6 min mile, but if I crap out at 3 reps, I probably should be aiming at a slower time.
Would 8x200m tell you anything about 400m or 800m readiness?
Hello , Takeahike,
Nice to meet you,
We are at about the same mile time. Though you are coming from lots of endurance and not I. Good luck...
WRT to 400/800/1500
I like threads like this from letsrun.com
Hi all, just getting back to running again after a . . . about a year's hiatus, dealing with a calf injury, and now nagging PF. Good to see there is still a thread for mid-distance training, racing. I ran some 5Ks this past summer, mostly in the 24:00 range, and the yearly "Macklind Mile" downhill road mile, where I managed a 6:30 mile, even with the calf. Now I'm 25 lbs lighter than last winter and the PF seems to be resolving, still at my age 50+, I'm leery of getting back on the track. I think I will concentrate on getting the weight down even further, and just getting base miles in, do the local Frostbite short series, series of 3K to 4 mile road races. And set my sights on the senior olympics mile for next summer, and the local track club has a mid-distance series. It will take awhile to catch up on 15 pages of this thread, but just wanted to check in and state that I'm back in bidness for some runnin.
Nice to meet you Billh and welcome back to running. Strides are a good way to ease into faster running, so if you can work those into a weekly routine, track work won't be such a big jump In the spring.
This is is my third week at 24 total miles, all is going well. Next jump in miles will be after next week, and I will move up to 27 mpw. Hills, tempos, etc. are put on hold. I was hoping to build a more rounded level of fitness, but its not happening. i think it is because I am still burned out from the summer's workouts, and I am enjoying the easier runs Of base building mileage. At at some point, mileage will level off and then hills, tempos etc will roll back into the mix. Not sure when, perhaps in February or March.
I don't know anything about the theory, but I looked in my log to see what I did right before my last mile. About 5 days before the race, I ran 10x400m on the track with 400m recoveries. The 400s average around 86 seconds, which is a 5:45 pace. The recoveries were at a 10 minute pace. Later that week, I ran a 5:27 mile, so I ran the mile faster than the track intervals. I don't know if this is typical or not, but it was my experience.
That looks like a good thread. I have added it to my bookmarks. Someone pointed me to a different Letsrun thread a while ago and I found it pretty good.
Everydog - It will be interesting to see if the additional endurance work I did has an impact on my mile pace. I think it will, but I won't know until I race again. Nice to meet you too. I look forward to following your training.
billh - I just joined in myself and have not attempted to catch up on all 15 pages. You are a better man than I if you pull it off. I have skimmed through a bunch and found a few gems.
I am very afraid to start any sort of faster running (than a 5K pace) . . . because the stakes are so high. I just lost an entire year to a calf injury. I did one track workout to prepare for a Halloween 5K, but then, I was dressed as a zombie for that race . . . in my mind, one of the fast zombies, like in the beginning of "28 Weeks" where the non-infected guy is sprinting across the field to the river.
anyway, I want to be stronger and lighter to start any sort of speed, even strides. I just know my calf could blow out at any time, and risk losing another year, though I would not attempt to come back multiple times too soon, and treat the injury with the respect it deserves. Since July, I really have been doing all my high intensity on the bike, and racing cyclocross this fall. every cyclist I know that switches to run training has injured themselves, especially in the calf, and especially us old dudes. cyclists are just famous for having shortened posterior chains, ie hams calves, glutes, stiff achiles and fascia, just everything. so I would have to restart the nighttime static stretching routine I got from the PT. anyway, I have a healthy respect for the track . . . speed . . . and the danger therein.
ps--looking around for goals, just found I would need to run a 5:19 1500m by next summer to qualify for the 2015 senior games . . . hmmm . . . that's a . . . 5:40 1600m . . . that would be a . . . challenge, given my downhill (injured) old age PR of 6:30. but, it is a number to shoot for. will have to think if that is realistic, even if I get healthy. I was thinking of a 6:00 flat as a reachable goal for next year.
I put that "let's run" thread on favorites a while back, thanks. One participant in that reminds me of you in that he was coming from marathon training. Too bad there isn't follow-up from the seasons since that thread.
If i manage to stick with this ,can handle speed, which is starting to look better, I am choosing training along these lines.http://www.scienceofrunning.com/2010/02/interval-training-why-its-misunderstood.html
I like the idea of working different stride lengths and cadence into interval sessions and varying the intensity and duration. If I can't do two quality session a week I may do one on the bike or elliptical....probably something like cruise intervals. Maybe even that would be too much though.
30-40 miles per week ...maybe more or less now and then + a decent amount of weights.
Thinking out loud here.
I keep oscillating between higher mileage and more speed work. Reading all the posts here and info I found on the internet doesn't clarify anything.
Seems that for the 800, 1500, and mile, the blend of speed and endurance creates some special considerations in training. Further, injury prevention as a master's runner takes on different dimensions. It seems that to excel at these distances, I need to do as much speed work as possible without injury. But I still need the strong base.So far, my only definite goal over the winter is to get my longest run to 2+ hours.Beyond that I'm not sure. Layering in higher intensity stuff during a mileage buildup is asking for injury. But the recovery cycle on some things is short enough that I'm thinking I can keep a steady trickle of speed work during the build up. For the winter, something like this:Sunday: 2+ hours. Currently a 12 miler would suffice. If my super easy avg pace drops below 10/mile then I'll add something.
Tuesday - Fartlek - Sprints imbedded in a longer run. - 15 to 30 secs at most, several minutes between. Pick 30 yards on an up hill and let it rip. Probably on a 5 or 6 mile route. 8 to 10 times.
Thursday - Fartlek - Longer duration, shorter recovery. 60 to 90 secs at sub 5K pace (effort). Equivalent jog for recovery. 5 to 6 mile route.
This puts my weekly core work at 22 to 25 miles. Recovery runs need to be 30 to 40 minutes minimum. Aiming for 3 easy days of 5-ish miles makes my weekly total around 40. Tempo runs need to be considered. I was initially aiming to build to 50 mpw. But the need to focus on speed without injury makes me think that might not be reasonable, especially if I want to have any intensity on the Fartlek days.
Since I started running in July, my highest week was 30 miles. 40 seems easily within range without hurting myself. I'm beginning to think the the miles per week isn't the metric, but how well I tolerate the long run and Fartlek.
Come March, as soon as the track clears of snow, start up on more focused intervals.
Meh. Guess I just have to keep running and see how it goes.
Don't forget that if the training doesn't rip us to pieces the racing might.
I'm up to Page 3 . . . Roadkill is having a baby . . . Scappo is pushing sleds . . . someone had a state race that went bad . . . it's better than a soap opera. seriously, very informative . . . sounds like a solid diet of 200, 300, 400m intervals . . . in never-ending variation . . . for mile specific training. Man, I really want to get healthy so I can start speedwork again. patience. lack thereof, is what gets me in trouble.
Hey Roadkill - you going to this?
USATF Niagara Indoor Championships.
All Comers meet. I'm gonna go and see what all this track and field stuff is like. I've never been in a track meet, even in high school. Should be a learning experience.
Snail - Good luck on the training program.
Don't feel you absolutely need a full 2+ hours on the long run, if you find that the fatigue detracts from your other two workouts. 90 minutes should be enough to give you the long run adaptations you need at this stage of your running career, although 2 hours would be icing on the cake.
It's basically a good schedule, but instead of doing the same two fartlek workouts every week, I would replace one of those fartlek days with a stamina workout, at least every other week. Especially if you are going to keep the 12-miler in your schedule, you would do well to make this stamina workout a medium-long run of around 90 minutes. That would make the 12-miler much easier to handle, and further boost your endurance. Instead of LSD, I would make this medium-long run moderate intensity. That could mean a progression run, a steady-state run (build up to the full 90 minutes gradually), or perhaps 60-70 minutes of easy pace, with a tempo run attached to the end.
Stamina runs have particular value in the base-building phase, since they are high-end aerobic training. That's how Arthur Lydiard got his athletes into shape during base-building. He started them off with lots of slow, easy miles until they could handle the overall mileage and long runs without a problem. He then shifted their focus onto higher end aerobic work. They would cover the distance of many of their longer runs at an increasingly fast pace. Then they would shift their focus onto hill training for strength, and ultimately move onto a speed work (sharpening) phase.
Stamina work (high end aerobic) is one of my strong points. With a steady diet of steady-state, progression runs, and tempo work, I find that my easy pace has decreased significantly. It has been a slow process, however. When I look back in my log to 6 or 9 months ago, I couldn't handle running at an 8-minute per mile pace on my training runs more than 2-3 miles. Now I find myself routinely running 5-6 milers at a pace slightly below 8 m/m at a moderate effort level, and 8:15 pace at an easy level.
This is very helpful for longer distances, but not so much for the middle distances. What I have found is that my aerobic system is much more highly developed than my speed. I just don't have the gears to take advantage of it over a mile, or two mile distance, much less the 800m. It seems like my breathing is in good shape, and my heart rate is under control, but my legs are the limiting factor.
I posted the link again because I don't think it worked before.
Today I did 8 miles on a 1/4 mile park loop...After 1 mile warmup at 9 minutes I ran 6 miles alternating between quick and long strides(as per the link) every quarter with mixed efforts all along. I deliberately never pushed it hard because this is my choice for early season speed work. Top speeds in the six miles in order were 6:03,5:50,4:37,5:28,5.12,4,45. I did 24 laps after the warm up so in each mile there were 3 other laps hitting similar paces. Garmin just shows top for each mile, I should set it to "lap" at a quarter mile for this. The short jog breaks slowed pace down a lot to around 8 minutes per, mile but this was a cool workout!
I feel like I could do it again tomorrow so there is a lot of room to tinker. Ran a barefoot mile cool down in the grass @9 minutes.
The all-comers meet is a good idea, snail...
runbum - Thanks for the feedback.
I feel like I'm a fast-ish guy that needs endurance and toughness rather than an endurance guy that needs speed. So I think the tempo/stamina runs might be really important. These are also my least favorite runs - which may be telling me something.The routes I've come up with for the winter all have hills. No two mile climbs, but long enough to make it real. And one gets to about 10% grade over the last 50 meters. I ran it the other day and my heels weren't even hitting the ground. Felt like climbing stairs. The 12 miles is twice around one of these routes. Once I get to 8 or 9 miles, I'll be close to the 90 minute mark. After that, I'll increase according to how I tolerate it.
Was going to do 200 meter and the mile. They run a Masters only mile (40+). Should be fun. But now I need track shoes. Too many to choose from. It's indoors, 1/8 inch max spike length.
And there's that whole starting block thing for the 200 meters. Never done that. LOL.
Well, I am feeling yesterdays workout now. Nice though, not a beat up feel. Legs feel worked. 4 miles easy and weights, today.
. . .
I race the mile and 200m both whenever I get a chance, but that's only about once or twice a year. I always wear very light weight (3.75 oz) road racing shoes with no spikes, and have never felt like I was missing anything without having spikes. Starting blocks are awkward if you aren't
used to them - I messed up the start of my last 100m race because I didn't handle the starting blocks well, but for the 200m at the speed that we geezer jocks are running, I don't try to start quite as hard as for the 100 and the blocks are really not an issue. I can take them or leave them for the 200, in fact.
M55-59 PRs: 1mi - 5:24 (6/07/14) 5k - 18:22, 10k - 37:51, 12k - 46:39, 10mi - 1:04:48, HM - 1:26:00 M - 3:08:34
I had a great run this morning.
As usual, I didn't go with a plan, but just let the run take me where it wanted to go. I felt pretty good, so I started off at a fast, but still comfortable and controlled pace. I looked at my watch after it beeped my .5 mile split. 4:06 (8:12 pace). I thought, 'wow, not bad for the beginning of my warm-up mile'. My legs had some good spring, and I felt like some intensity, so I decided I might as well push it just a bit, and see where the run would take me. In the back of my head, I thought I might either try for a sub-8 minute pace 10-miler or else push for a faster paced 5-miler. As I went along, I kept going faster, pushing at around tempo pace, or just a bit slower.
I looked at my watch after a couple of miles and realized I was around 7:40 pace. It didn't feel that fast. I didn't know if I could maintain that pace for 10 miles, so I decided to push harder, and go for a fast, five mile progression run.
I pushed the pace over the last mile, just gradually increasing my effort, but not to the point of straining. I stopped to catch my breath for a few seconds. It felt invigorating. I looked at my garmin. I was amazed to see that my last mile was sub-7! That was the icing on the cake.
I feel like I'm in shape to kick azz over the 5k-10k distance right now. I just need to add more intense speed work to get my pacing down, and my leg turnover up, for the shorter distances. I'm eager to smash my PRs.
This run makes me feel vindicated about my informal, tempo and fartlek focused training approach. I didn't feel like I was making much progress over the past couple of months, based on the time trials, even though there were some good signs in my training runs. It's a gradual process, mostly, but runs like this really give me hope.
Here are my splits:
.5 miles - 4:06
1 mile - 3:55 (8:01 pace)
1.5 miles - 4:00
2 miles - 3:51 (7:51 pace)
2.5 miles - 3:53
3 miles - 3:49 (7:42 pace)
3.5 miles - 3:49
4 miles - 3:46 (7:35 pace)
4.5 miles - 3:31
5 miles - 3:24 (6:55 pace)
5 miles in 38:04 (7:37 pace)
just felt like chiming in . . . I ran 1.3 mi at a 10:15 pace this morning with no pain in the right foot, the PF seems to be slowly resolving, woo hoo.
I signed up for the local 3 mi Turkey Day Run, which has about 4500 total participants in the short and long distance combined. Last year, I attempted to run it with my calf heavily wrapped, and lasted only a quarter mile till I could no longer run. Then waited literally 10 minutes in a kind persons driveway till the course was clear enough to hop back in the never ending stream of people, curb to curb on a tiny residential side street. This year, 25 lb lighter and no calf pain, I hope to finish without hurting myself. Setting the bar low.
Eyeing the local winter series that starts with a 3K on Dec 14 . . .
I am inclined to not use starting blocks. I suppose I lose a little on the time, but I have no way to practice using blocks between now and then. I suppose I could bury two concrete block in the ground.I looked it up on line. The track length is 200 meters so the turn is tight. 1/8 spikes max. Wouldn't spikes be better on such a tight radius?
I don't have any experience with spikes, so I'm not the best person to say, but I do train almost exclusively on an indoor 200 meter rack all winter, with tight 90 degree turns. I hate the turns, they're so tight they add noticeably to the effort to run around the track and they slow me down a bit on max-speed efforts. However, they are banked slightly, and again, I never slip or lose traction in any way, so I can't imagine what advantage spikes would bring. Maybe for a fast start, for a real power-starter type runner?
If you aren't used to starting blocks, you'll lose more time trying to use them that if you don't. There's also the very real possibility that you'll false start or fall flat on your face trying to use them.
Turns on 200m tracks vary a great deal in how tight they are. It depends on how long the straightaways are. A very narrow track with long straights will have much tighter turns than a wider track with short straights.


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Cardinal Sfeir Says Gibson's Film Isn't Anti-Semitic
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BEIRUT, Lebanon, MARCH 15, 2004 (Zenit.org).- Cardinal Nasrallah Sfeir, patriarch of the Maronite Catholic Church, says that Mel Gibson's film "The Passion of the Christ" is "not anti-Semitic at all."
The prelate also said the film is "very tied to the facts, very moving and painful" to watch, according to AsiaNews.
Some Jewish groups branded the film, which depicts Jesus' passion and death, as anti-Semitic.
The Lebanese patriarch commented on Gibson's film after attending a special screening in Jounieh.
"The scenes of Christ's last 12 hours of suffering before being crucified are very realistic indeed," he said. "Now, Lebanese have the opportunity to see just how much Christ suffered and had to pay to forgive all the sins of mankind."
In Brazil, Cardinal Geraldo Majella Agnelo of São Salvador also lent his support to the film.
"The film is a faithful rendition of Jesus Christ's passion and death," said Cardinal Agnelo, president of the Brazilian bishops' conference. He saw it in a private viewing Tuesday in the capital, Brasilia.
By the third weekend after its release, "The Passion" took in a staggering $264 million in North American theaters, according to Agence France-Presse.