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Whether you are looking for Cables or Cable, Hotfrog is the place to go to. Browse the businesses below in San Jose, CA or extend your search to nearby suburbs by using the left navigation menu. Hotfrog makes your search easier.
San Jose, CA
er thick film circuits for medical, computer, automotive, industrial and home appliance markets worldwide
More info
- 11/22/2011
- 05/08/2010
Cal Coast Telecom installs aerial and underground outside plant cabling, including large pair count telecom cables and fiber optic cables, lightning protection, splicing, and waterproofing Today Cal Coast Telec…
Cabling Systems Fiber OpticInformation Transport SystemsCabling
Manufacturer and Distributor of Audio Video, DVI, HDMI Cables, HDMI DVI Switcher, DVDO Scaler, Pal NTSC Converter
Hdmi Cableshdmi cableDviMatrix Switcher
Viatech is an international Supermicro distributor, import, export, computer components and cables
AdapterComputer ComponentsFast EthernetNetworking Equipment
LEONI is a global supplier of wires, optical fibers, cables and cable systems as well as related development services for applications in the automotive business and other industries Moreover, LEONI's product …
Optic CablesWiresCableWiring Systems
…quality control make us very competitive in product availability, cost, and reliability We handle orders of any size and we welcome quick turn orders At PacTech, we build custom cables and harness assemblies
Harness Assemblies
Quality SmartBuy (QSB) has been in business since 2006. Quality SmartBuy offers full line of quality computer accessories such as computer cables, network cables, hubs, switch box, all kind of connectors, HDMI/ DVI/ VGA…
Bulk CableComputer CablesNetwork CablesS-video
…serving the electronics, medical device, semiconductor, industrial, military, homeland security, and solar vertical markets since 1983. Our cable shop builds thousands of custom cables, prototypes, and other asse
Power CordsVinyl TubingCable TiesElectronic Connectors
Xsigo connects any server to any network or storage device in real time, without the complexity of cards, cables and switch ports
EthernetManagement Interface
Using the latest splicing and testing equipment, we are able to immediately terminate and test all installed cables and provide instant test results to our clients
san jose, ca
High definition audio interconnect, digital and speaker cables with patented Standing Wave suppressors, to reproducing music from a background as quiet and deep as space itself
Audio CablesSpeaker Cables Ac Power CordsPower Cords
IM Intermark USA: A Kitagawa company specialized in EMI shielding, Ferrite Cores, EMI Absorbers and More
PadsThermal PadsFerrite CoreFerrite
Based in Northern CA, Cinemaffect is a design/build firm that integrates home cinema entertainment, smart home automation, and energy manegement solutions
Audio Video
At Hitachi Cable Manchester, we believe in personal, individualized service for each of our customers Whether our customers are looking for stock or custom cables, we have the experience, tools, and capacity to…
Fiber OpticCableCabling
Future Communications Management, Inc. (FCM, Inc.) is an experienced, reliable, full service network cabling contractor specializing in the design, manufacture, installation and repair of data communication cable
Cable NetworkingCabling ContractorFiber OpticFiber Optics
Shop online Secure for Networking Products, PC Cables, Audio Cables
Audio CablesVga CableNetwork CablesComputer Cable
Optowaves is a manufacturer and supplier of passive fiber optic components and modules for the optical fiber-based industry, in both communications and medical applications
Fiber Optic ComponentsConnectorsFiber OpticFiber Optics
We provide copper and fiber optic assemblies and wire harnesses for the widest variety of industries Our manufacturing is to the highest standards and our record of on time delivery is exemplary
Cable Manufacturing CompanyScsi Cablesmonitor cablesCable Manufacturing
AITech's latest engineering accomplishment, the AIT2138, raises the performance standard as a feature rich, high resolution PC/TV single chip solution sure to dominate the global OEM TV display markets AITech I…
Our business development and engineering teams work together to choose the best design, right materials, and define production methods that maximize product performance for our customers Continually improving t…
Flexible Printed CircuitSolder
We provide engineering support for your electronic assemblies, ECO's documentation design and product improvement We will even take your components and assemble them to your specifications HTI is comitted t…
Electronic Assemblies
QCA is a full turnkey cable and PCBA shop, ISO-9001:2000 certified, dedicated to providing a quality product, unsurpassed customer service and competitive pricing
CableElectronic Contract ManufacturingDocumentation Support
ServicesStandards Development and Compliance Program ManagementStandards development and compliance management play a key role in helping the industry deliver the best user experience for today's high-tech products. Man…
ConnectorsElectromechanical Components
American Probe & Technologies specializes in providing probing solutions for the semiconductor industry. With over twenty years of supplying products to the test and measurment industry. American Probe & Technologies is…
DC Electronics designs and manufactures custom wiring harnesses and cable assemblies to AS9100B standards. Electronics cable and connectors design, engineering, tooling, overmolding and assembly are all done in our San …
Cable ManufacturingCustom Cable ManufacturingCustom CableWiring Harnesses
Under the program, customers submitting products for a warranty claim that were purchased at a CARQUEST Auto Parts store can have them replaced, free of charge
Diagnostic SensorsRoll PansGraphics & LetteringTrim Rings
RFCONNEXT, Inc,New Interconnect technology enables "More than Moore's Law" by allowing stacking of die, packages, multilayer rigid and flex PCB We have developed a new family of fundamental technologies that pr…
Cables and ConnectorsConnectorsBackplane
About Us Founded in 2006, ePWN Solutions, LLC. based in San Jose, CA is a consulting based service provider company for components, hardware, and software. As a service provider we enable our customers to increase the e…
FPGA CPLD and ASIC solutions that shorten time to market, improve performance and productivity, and reduce system costs compared to traditional DSP, ASSP, and ASIC products
Tycon Power Systems remote power systems using solar power,wind power and hydroelectric power. Renewable green energy systems and accessories
Remote Power SystemsWireless Weather StationUsing Solar
SuperBiiz offers the best prices on all computer parts, PC components, laptop computers, computer accessories, electronics, networking, and more
MotherboardsPc ComponentsNotebook AccessoriesComputer Accessories
We provide thorough product and price plan information on everything we sell We give you access to online reporting through our partner When you place the VerizonWireless.com link on your site and direct …
Phone & Visual EntertainmentMobile InstallationsHome PhonesBluetooth Enabled Headsets
Get the most advanced car diagnostic tools & software by Snap-on, designed specifically for auto mechanics
Diagnostic ToolsAdapterAutomotive Tools
We are the premiere provider of new and used parts for vintage Vespa and Kinetic Mopeds We will be continually adding more parts and features
The Neko Audio D100 Mk2 DAC surprised me with deep taut bass, a smooth midrange, and refined top end
Our Experience in design and engineering support gives us the ability to meet the increasing demands that customers face
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Things to see and do - Kyoto
Leaving for Japan
Kyoto :
Unmissable tourist sites
Where to sleep?
Kyoto Hotel tips
Mitsui Garden Hotel Kyoto Shinmachi Bettei from15080 JPYBook
Hotel Monterey Kyoto from13050 JPYBook
Mitsui Garden Hotel Kyoto Sanjo from11232 JPYBook
Kyoto Leisure tips
Kyoto Morning Tour - Kyoto Imperial Palace, Golden Pavilion, Nijo Castle
- 53.0 €
- Book
Kyoto and Nara Day Trip from Kyoto including Nijo Castle
- 122.0 €
- Book
Kyoto Cooking Class, Sake Tasting and Nishiki Food Market Walking Tour
- 104.0 €
- Book
Kyoto Travel guide
Kyoto : Michelin's recommendations
As soon as it was founded in the 8C, Kyoto – now a UNESCO World Heritage Site – was one of the largest capitals in the world and renowned for its magnificence and its spirit. It was here that the uniqueness of Japanese culture emerged. The 16C brought fresh impetus to the city's spiritual and cultural life. Spared from earthquakes and the onslaught of the Second World War, and having opted for clean industry, Kyoto has retained its architectural integrity. Its 3 000 temples and shrines and 200 gardens are the cornerstones for an escapade among the treasures of the past. Rediscover the art of taking your time.
Tourist attractions Kyoto : Things to see and do
J - Kyoto 604 8571
The 13C Sanjusangen-do Temple is an unadorned wooden structure that stretches out over 120m. In contrast to this austere external appearance is the incredible extravaganza inside. In the dim lighting you can make out 1 001 statues of the Goddess of M..
Kyoto National Museum
J - Kyoto 604 8571
Inaugurated in 1897, the Imperial Museum was created to preserve Kyoto's cultural treasures, which were under threat from the Emperor's own modernisation plans for the city. Now the National Museum, the old Baroque-style building is given over to exc..
J - Kyoto 604 8571
Dedicated to merciful Kannon, Kiyomizu-dera dates back to the 8C, although the current buildings date from the 17C. The main building has a vertiginously high terrace with panoramic views. In the olden days believers would throw themselves off it ont..
Hotels Kyoto
Mitsui Garden Hotel Kyoto Sanjo
Nakagyo-ku Sanjodori Karasuma Nishiiru Mikura-cho 80 J - Kyoto 604-8166
Mitsui Garden Hotel Kyoto Sanjo is a 1-minute walk from Karasuma Oike Subway Station. The 4-star hotel offers modern accommodation with a restaurant, free internet and a public bath with views of the garden. Guestrooms offer both air-conditioning an..
Villa Aneyakoji
Nakagyo-ku, Miyagicho 460 J - Kyoto 604-8275
Prix Prices from : 24000 JPY
Opening in July 2013 and located within a 5-minute walk from Nijyojyomae Subway Station on the Tozai Line, Villa Aneyakoji offers guests a relaxing accommodation and free Wi-Fi throughout the property. Guests can experience staying in Kyoto just a 10..
Hotel Chatelet Inn Kyoto
Nakagyo-ku Nishinotoin Higashi-Iruhashino-cho 745-1 J - Kyoto 604-0033
Prix Prices from : 9000 JPY
Hotel Chatelet Inn Kyoto offers affordable rooms conveniently located a 4-minute walk from Karasuma-Oike Subway Station. It features bicycle rental, massage treatments and daily breakfast at its cafe. Kyoto Hotel Chatelet Inn is 1.5 km from Kyoto Im..
Leisure activities Kyoto
Explore the cultural treasures of Kyoto and Nara on a full-day tour from Kyoto. Escorted by a local guide, you'll tour Kyoto in the morning, enjoy a buffet lunch at the Kyoto Handicraft Center, then take an afternoon tour of Nara's temples and shrine..
Soak up the sights of Kyoto on this guided city morning tour. You'll travel by coach and visit Nijo Castle, the gold covered Kinkakuji Temple and Golden Pavilion. There's also time to walk through Kyoto Imperial Palace - The emperor's residence until..
Prices from : 62 €
Venture to Nara from Kyoto for the afternoon. Due to its past as the first permanent capital of Japan, Nara remains full of historic treasures, including some of Japan's oldest Buddhist temples. Accompanied by your local guide, you'll visit the Todai..

subset: commoncrawl


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Every frequent flyer knows the most common dilemma of packing all too well: by the end of your trip, you end up with more stuff or less stuff than you originally packed, but your suitcase doesn't accommodate this constant flux.
This is why we love Dror for Tumi, a revolutionary line of suitcases and travel bags that combines sleek, architectural design with smart functionality. The collection is designed by award-winning designer and architect Dror Benshetrit.
Each piece has the ability to transform, catering to the demands of the jet-set lifestyle. This line of chic, multifunctional luggage is definitely at the cutting edge of travel essentials—a must for the modern globetrotter.


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Key things you need to know aboutDr. Matsu:
Dr. Matsu's Experience
Research training, expertise and qualifications
Dr. Matsu's Specialties
- Orthopedic Surgery
Procedures Dr. Matsu Performs
- All Shoulder or Elbow Replacement Procedures
- Arm Surgery
- See all 36 procedures
More About Dr. Matsu's Background
Hospital Quality
The right hospital is as important as the right doctor
- Houston Methodist Hospital
- 6565 Fannin St
- Houston, TX 77030
- Houston Methodist Sugar Land Hospital
- 16655 Southwest Fwy
- Sugar Land, TX 77479
9 Facts About Hospital Quality
Patients' risk of dying during a hospital stay for heart bypass surgery could be 87.4% lower, on average, at a hospital rated 5 stars compared to a hospital rated 1 star for that procedure. Choosing the right hospital is critical to your health. View Slideshow
Patient Satisfaction
Patients' feedback on their experience with Dr. Matsu
Likelihood of recommending Dr. Matsu to family and friends is 4.4 out of 5 5 1 13
See More Survey Results
8 Facts About Patient Satisfaction Surveys
Patient satisfaction surveys provide a standardized way of reporting about healthcare experiences. But there can be more than meets the eye when reviewing scores. Here's what you should know
Appointments & Offices
Check insurance plans, locations and make an appointment
Accepting new patients?
- Yes
- Houston Methodist Orthopedics & Sports Medicine
- Houston Methodist Orthopedics & Sports Medicine
- 2500 Fondren Rd Ste 209
- Houston, TX 77063
- (281) 690-4678
- Directions
- Prepare for Your Appointment
- 5410 West Loop S
- Bellaire, TX 77401
- (713) 314-4444
- Directions
- Prepare for Your Appointment
7 Tips to Prepare for Your Appointment
The key to a successful appointment is communication. To get the most out of your visit, prepare ahead of time so you can lead the conversation with your doctor. These 7 tips will get you ready
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Tidigare evenemang
|Dag och tid
|Mån 30.3.2015
kl. 16:30-17:45
|European Security and the Conflict in Ukraine
Dr. Angela Merkel, Federal Chancellor of Germany
Dr. Alexander Stubb, Prime Minister of Finland
|University of Helsinki, the Great Hall
|Mån 21.1.2013
kl. 14:00-16:00
|Global Swing States and the Future of Democracy Promotion
Erkki Tuomioja, Minister for Foreign Affairs of Finland
Mikael Wigell, researcher, Finnish Institute of International Affairs
Paulo Sotero, Director, Brazil Institute, Woodrow Wilson International Center for Scholars
Chair: Teija Tiilikainen, Director, Finnish Institute of International Affairs
|Wanha Satama
|Fre 9.11.2012
kl. 9:00-12:30
|Building Peace and Preventing Conflicts during Economic Turmoil
|Helsinki City Hall
|Tors 29.3.2012
kl. 9:00-11:00
|EFPO: The EUS Peace Mediation Capacities
Dr Antje Herrberg from the European Forum for International Mediation and Dialogue e.V.
(mediatEUr), Brussels,
Dr Luis Peral is a research fellow at the European Union Institute for Security Studies in Paris.
Dr Tanja Tamminen, Researcher at the Finnish Institute of International Affairs in the European Union research programme
|The Finnish Institute of International Affairs


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Friday May 27th was the second day of Del Fest 2016. It was an incredible festival day filled with some amazing music and a few weather surprises. My day started off at 10:45am with a wake up set from Grand Ole' Ditch at the intimate Music Hall Stage. There are three stages at Del Fest. The main stage is the Grandstand Stage.
It's festival season all over the country and I am at Del Fest this weekend in Cumberland, MD. This is the 11th annual gathering of bluegrass greats both young and old.
'5 things to know' is a weekly feature highlighting different parts of the WWOZ world that you may have missed this week, including unique WWOZ programming and video, plus New Orleans events, artists, places, features, and more. For the week ending May 27, 2016:
» View All Blog Posts
Listen to archives online
All user-submitted comments owned by the Poster. Everything else is © 2001-2016 WWOZ New Orleans 90.7 FM. All rights reserved.


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Great Quality for Great Price
Pretty sweet
Great receiver
Subwoofer provides excellent low-end support
Twin tower speakers provide an enhanced cinema-like experience
Decent theater package if the price is right
Remote control is well laid out
Great sound for the price
Surround system value
Sound quality is overall decent for this price range, clear across its frequency ranges
'dynamic range compression'
'Short speaker wire.'
'Progress is constant with Onkyo HT-S3200 Home Theater System.'
'good universal remote control'
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The international journal for inorganic, organometallic and bioinorganic chemistry
Impact Factor 4.197 48 Issues per Year Indexed in Medline
Enhanced photoelectric conversion efficiency of
dye-sensitized solar cells by the incorporation of dual-mode luminescent NaYF4:Yb3+/Er3+
Corresponding authors
Key Laboratory of Functional Inorganic Material Chemistry, Ministry of Education, School of Chemistry and Materials Science, Heilongjiang University, Harbin, P. R. China
E-mail: firstname.lastname@example.com, email@example.com
E-mail: email@example.com, email@example.com
Dalton Trans., 2013,42, 7971-7979
Received 10 Dec 2012, Accepted 22 Jan 2013
First published online 01 Mar 2013
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Color: Black
'Fusion' Thong (3 for $30)
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Guitar virtuoso Eric Clapton returns to blues roots for new album
Clapton, who often makes lists of the greatest living guitarists, put out the album amid persistent talk that he will soon retire.
It pays to back Paytm in India: Eric Jing, Ant Financial Services Group President
"India is a very important market for us and we (will) leve...
Dassault Aviation chief Eric Trappier hopes to seal one or two Rafale deals in 2016: Report
"One can hope for on one or two contracts this ye...
Former Google CEO Eric Schmidt to head new Pentagon innovation board
Eric Schmidt, the former chief executive officer of Google, has agreed to head a new Pentagon advisory board aimed at bringing Silicon Valley innovation to the US military.
Budget Overview on CbCR: Eric Mehta, Partner, PwC & Co LLP
Budget Overview on CbCR: Eric Mehta, Partner, PwC & Co LLP
FM should relook at deadlines for CbCR filings: Eric Mehta, Partner, PwC & Co LLP
FM should relook at deadlines for CbCR filings: Eric Mehta, Partner, PwC & Co LLP
No need to use shareholder cash for assets: Lafargeholcim CEO Eric Olsen
Lafargeholcim does not need to invest shareholder cash in major acquisitions with big premiums, Chief Executive Eric Olsen told investors.
Peer-to-peer browsing will grant us basic rights: Eric Klinker, BitTorrent CEO
As president and CEO of BitTorrent, the world's leading P2P file transfer protocol, it's not surprising that Eric Klinker is a firm believer in net neutrality.
Sureshbhai Patel assault case: Retrial of Eric Parker to resume today
After marathon deliberations spread over three days, a 12-member jury hearing the case of police brutality on an Indian grandfather in the US, has decided to meet again today.
See 20% devaluation in the yuan: Russell Napier, ERIC
India is a better performer in a bad bunch. But it does not mean to say that you make money in Indian equities, says Napier.
Eric Korpela from SETI reveals the alien contact protocol
Humans spend a lot of time and energy wondering if there's anybody else out there. But what if we got unequivocal evidence that there was?
Inflation a reason to keep rates fairly low: Fed's Eric Rosengren
Below-target inflation is a reason to keep interest rates "fairly low," Boston Fed President Eric Rosengren said on Tuesday.
Eric Rosengren sees gradual Fed rate hikes, downplays timing
The dovish president of the Boston Fed said a more modest tightening cycle than in the past is appropriate because of low inflation.
Philips Lighting Global CEO Eric Rondolat meets PM Narendra Modi
Philips Lighting Global CEO Eric Rondolat today met Prime Minister Narendra Modi and discussed the company's interest to participate in the government's key initiatives of Make-in-India, smart cities and solar lighting.
Dassault CEO Eric Trappier says to raise Rafale production
The CEO said that the number of annual Rafale deliveries would increase from 2018, adding that the rate could at least double from 11 currently.
Fed rate hike possible this year; Greece looms: Eric Rosengren
Fed might hike US interest rates later this year as long as inflation firms and Greece and other international wildcards do not get in the way, a top Fed official said
Indian engineer Ankur Bhatnagar's startup skyTran gets investment from Google chairman Eric Schmidt
skyTran will have a network of computer controlled levitating 'jet-like' vehicles which will transport passengers above surface traffic.
Eric Clapton songs: Sailing through love and loss
Eric Clapton, now a septuagenarian, has relied on music to tide through love and loss as these backstories reveal.
Microsoft CEO Satya Nadella, Google's Executive Chairman Eric Schmidt congratulate Sundar Pichai
Pichai, 43, was named CEO of a newly organised Google, becoming only the third chief executive of the company after Schmidt and cofounder Larry Page.
Dassault CEO Eric Trappier to raise Rafale output if it wins new order
"There is one production line but we will increase output if we sign a third contract," Eric Trappier said when asked whether Dassault planned to add a second assembly line.
Little digital snooping is a given in romance, says 'Modern Romance' co-author Eric Klinenberg
Eric Klinenberg from NYU, who has co-authored 'Modern Romance' with Aziz Ansari, discusses his findings from his research about dating today.
Sikhs in Washington honour US Attorney General Eric Holder
A non-profit Sikh association in Washington presented an award to the outgoing US Attorney General.
Huawei CEO Eric Xu says Chinese cybersecurity rules could backfire
Xu's scepticism comes despite the fact that his company should, in theory, be one of the biggest beneficiaries of China's domestic technology push.
US Sikh bodies honour Attorney General Eric Holder for services to community
He was also presented with an honorary plaque and a book on Sikhs, a phulkari, a traditional Punjabi embroidered shawl with bright floral craft.
US Sikh bodies honour Attorney General Eric Holder for services to community
He was also presented with an honorary plaque and a book on Sikhs, a phulkari, a traditional Punjabi embroidered shawl with bright floral craft.
Lafarge, Holcim appoint Eric Olsen as CEO after merger
Shareholders of Holcim still need to ratify the merger at a vote in early May.
Lafarge to propose insider Eric Olsen as CEO after Holcim deal: Reports
The boards of Lafarge and Holcim could meet as early as Wednesday afternoon to consider Olsen's candidacy, according to reports.
Tech firms 'will win' encryption battle: Google chief Eric Schmidt
"We don't know how to build a trap door in these systems which is only available to the good guys," the Google chief said at a forum.
Google's Eric Schmidt snarks at the idea of killer robots
To anyone worried about killer robots taking over society, Google chairman Eric Schmidt says relax. "These fears are normal ," said Schmidt while speaking at an FT conference.
European Union's antitrust chief has met Google's Eric Schmidt
Complainants say Google squeezes them out in Internet search results. The company could face a fine up to 10 per cent of its global revenues.
Here's why most companies fail but Google won't: Eric Schmidt
Google executive chairman Eric Schmidt kicked off the company's 2015 shareholders meeting by defending those moonshots to investors.
Google's Eric Schmidt to meet EU antitrust chief next week: Sources
Google executive chairman Eric Schmidt will meet Europe's antitrust chief to help regulators decide the next step in a four year-old investigation.
Boston Federal Reserve's Eric Rosengren: economy growing too slowly to justify rate hike
With little evidence the US economy is rebounding after a very weak first quarter, the Federal Reserve is in no position to start raising interest rates for the first time since 2006, a top Fed official said.
WEF 2015: Internet will 'disappear', Google boss Eric Schmidt tells Davos
"It will be part of your presence all the time. Imagine you walk into a room and... you are interacting with all the things going on in that room", he said.
In China, Taiwan's ruling Nationalist Party leader Eric Chu calls for more global access
Eric Chu affirmed his party's support for consensus reached between Chinese and Taiwanese negotiators interpreted by Beijing as commitment to eventual unification.
China's Xi Jinping meets Taiwan ruling party chief Eric Chu: Xinhua
Relations between the political parties have been improving since the 2008 return to power in Taipei by the KMT, which has a non-confrontational stance towards the mainland.
Attorney General Eric Holder: US 'at war with terrorists'
US Attorney General Eric Holder said on Sunday that the United States is "at war with terrorists" who commit violent acts and use Islam to justify their actions.
Put us in the right box in India: Uber Asia Head, Eric Alexander
"While we are a technology platform, we want to be abide by the right body and the right kind of rules," he says.
Book Review: Eric Hobsbawm's Fractured Times
The book has minor flaws. To read it is to travel through what Hobsbawm called the "short 20th century", accompanied by one of its sharpest minds.
UTi Worldwide CEO Eric Kirchner quits, names Edward Feitzinger as successor
Feitzinger has been with the company since 2010 and served as executive vice president-global operations since 2012, the company said in a statement.
Uber will compensate victim, comply with rules but will stay in Delhi: Eric Alexander
On the issue of police verification of drivers, Uber said that it is willing to work with third party verification agencies to perform background checks on drivers.
Second night of violent protests in the US: Eric Garner chokehold death
Several hundred protesters gathered last night and continued marching into early today in the cities of Berkeley and Oakland, California.
May see another quantitative easing in US: Russell Napier, ERIC
'I do not think the US economy is as robust as we think it is. Especially if it gets hit by these external headwinds, it could come off quite sharply,' says Napier.
Google chief Eric Schmidt says immigration changes would help US economy
The executive chairman at Google is urging Congress to increase the number of high-skilled work visas made available to foreigners and to deal with other immigration issues later on.
Deflation 'very unlikely' in US, Federal Reserve's Eric Rosengren says
Deflation is "very unlikely" in the United States but there is some risk of it in Europe, says Rosengren.
Google's Eric Schmidt fears spying could 'break' Internet
Schmidt's concern was echoed by Facebook, Microsoft, Dropbox and others involved in a panel discussion in Silicon Valley.
Google chairman Eric Schmidt says Steve Jobs is my hero
Despite rivalries, especially over patents, Schmidt held deep admiration for Jobs. In 2008, Schmidt called him "the best CEO in the world today."
Eric Cantor to join investment bank Moelis as vice chairman
Cantor stepped down from his leadership position in the Republican-controlled House of Representatives last month and resigned from his Virginia seat.
Illustration posted by Eric Schmidt shows how Google thinks about innovation
Schmidt and Google's former SVP of Products Jonathan Rosenberg are publishing a book next month called "How Google Works."


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"The canoe's return to the Northwoods has a spiritual dimension....it has not heard the language of the Anishinaabe builders and paddlers for a long time. It still needs this connection to be complete."
I live the Life I love & I love the Life I live
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Quetico ~ 2015 Published August 12, 2015
Moose-Hide Canoe Published July 16, 2015
The Table-Rock Chronicle Published July 06, 2014
beaver bark canoes 2 Published March 29, 2014
Spruce Bark Canoe Chronicle Published October 26, 2013
BEAVER BARK CANOES Published August 26, 2013
A Quetico Wilderness Canoe Trip Published June 22, 2013
BEAVER BARK CANOES Published August 21, 2012


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Posts from Pro Technique
6 Tips from Butcher Ryan Farr on the Fine Art and Science of Making a Good Sausage at Home
Expert Essentials
Ryan Farr is the owner of 4505 Meats, a well-loved butcher shop in San Francisco's Mission district. In the past two weeks he's both opened a new restaurant, 4505 Burgers and BBQ, and released a new cookbook, Sausage Making: The Definitive Guide with Recipes. Clearly, he is a busy guy but he's the one to tap when it comes to solid advice on the essentials of sausage making!
Read on for Ryan's thoughts on the art and science of making sausage at home. (Hint: There's some math involved!)
Video: The Best Way to Pour a Beer for Perfect Foam
Video Tips from The Kitchn
Yes, I'm sure you already know how to pour a beer: find glass, pour beer, drink up. Or heck, skip the glass and just drink it straight from the bottle. It's your beer, and I'm not here to quibble.
But. If you want that perfect cap of fluffy pub-style foam crowning your glass, there's only one way to go. In today's video, I show you how to pour beer like a boss.
Five 1-Minute Projects That Will Change the Way You Taste Wine
Wine isn't cheap. In fact, of all the beverages you could choose, it's often the most expensive. So why not spend five minutes to learn a bit about that liquid in your glass?
Here are five 1-minute projects that will teach you quite a lot about how wine tastes and responds to food. Do them one at a time, or all at once, with friends!
Why Chef Michelle Marek Stores Her Cast Iron Skillets on the Side of the Cupboard
Kitchen Tour
Who cooks and eats here: Michelle Marek, chef at Foodlab, and Anthony Kinik, film professor and food writer.
Where: Montreal, Quebec
Visit their blog: An Endless Banquet
This week we peeked inside Montreal chef Michelle Marek's kitchens — both of them! The one at home, and the one at Foodlab, the restaurant where she works. Today I want to go back to the home kitchen for a moment. I noticed that Michelle and her partner, Anthony, who does most of the cooking at home, hang their cast iron skillets on the side of the cupboard. I asked her why they store them here, and not in the cupboards themselves.
4 Tips for Baking Perfect Hamantaschen from Ovenly's Erin Patinkin
Expert Tips from The Kitchn
Whether you grew up eating them or not, homemade hamantaschen are a special treat. The triangle-shaped cookies, which are traditionally served during the Jewish holiday of Purim, come stuffed with jam, ground poppy seeds, and many other delicious spreads. And when made well, with a supple dough and warm, sweet filling, they can be ethereal.
The problem is, making hamantaschen at home can be tricky. Too often, the dough ends up tasting bland, the cookie's corners pop open while baking, and those tasty fillings end up spilling out onto the baking sheet. To help ensure that your next batch of hamantaschen are a glorious success, we checked in with Erin Patinkin — the cofounder, along with Agatha Kulaga, of the celebrated Brooklyn bakery, Ovenly.
Why Is Preserving So Popular? June Taylor on Jam-Making & Avoiding Waste
Expert Interview
June Taylor has been making her small batch, letterpress-labeled preserves for 25 years now, long before it became a popular thing to do. She's learned a thing or two along the way, much of which she shared with us in her 5 Essentials for Relaxed and Joyful Preserve Making post last week.
Here are a few more words of wisdom from June, on why she thinks preserving has become more popular these days and why she uses the whole fruit in her preserves.
June Taylor's 5 Essentials for Relaxed and Joyful Preserve Making
Expert Essentials
June Taylor is the owner (and heart and soul) behind June Taylor Preserves, a small-batch preserves operation she runs out of The Still-Room, her shop and workroom in Berkeley, CA. June started her business 25 years ago with selling just three kinds of marmalade at her local farmers' market. Today she still produces two of those marmalades as well as fruit syrups and butters, candied peel, jams and conserves, and beautiful, delicious concentrated fruit purees called fruit cheese (pictured above).
It was a delight to visit The Still-Room and talk with June about her five essentials for home preserving.
Chelsea Fuss' 5 Pro Tips for Beautiful Flowers on a Budget
Kitchen Tour
Over the past few days we've looked into the lovely culinary corner of Chelsea Fuss and learned about her favorite cooking tools. Today Chelsea shares her pro tips on how to keep flowers looking their best in the kitchen and at your table. Just look at those romantic blossoms!
Here's how you can create a beautiful bouquet like this, without breaking the bank.
Want the Perfect Grilled Cheese Sandwich? Put a Lid On It!
I've long perfected my method for the perfect grilled cheese, but when I first started cooking, it always seemed to elude me. Either my sandwich was toasted on the outside with unmelted cheese inside, or the cheese was gooey but the outside burnt. That was until I figured out the old line cook trick: put a lid on it!
Oakland Chef Tanya Holland's 5 Essentials for Home Cooks
Expert Essentials
Folks in my Oakland, CA, neighborhood know about chef Tanya Holland because of her popular restaurants Brown Sugar Kitchen and B Side BBQ but her fame has spread much wider than our shared city. Maybe you recognize her from her appearances on The Talk and The Chew, or perhaps you're a diehard Food & Wine fan like Ms. Holland herself, in which case you probably saw her Thanksgiving spread last November.
Regardless of how you know her, don't miss her five essential recommendations for home cooks.


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Agency Function10, Interactive
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REPORTS TO: Managing Director/Interactive Services
POSITION SUMMARY: The HTML Programmer/ Developer converts project specifications and statements to detailed logical charts for coding into computer language.
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Four Reasons Churches Stink at Transformation (and What We Can Do About It)
Though we have many stories of people whose lives have been made better, few church leaders would argue that far too many people in the pew make significant spiritual transformations even though they've spent years in and around churches.
In my other life, I'm a fitness "coach." I'm not so much a coach as I am an encourager and friend. The unrivaled aspect of working with people to reach their fitness goals is having a front row seat for transformation. We take pictures to note physical transformations, but changes in physique aren't the most important ones. The most important transformations are spiritual and emotional ones. And quite frankly, the fitness community does transformations better than churches do.


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Anyone know of a site where people can look up a license plate number to find the registered owner?
Anyone know of a site where people can look up a license plate number to find the registered owner?
Check you government judiciary web-site to see what they have.
Recently in Hawaii, the state provides public information for traffic infractions and on a separate site criminal/protection order cases. No address, but if the plate # has an associated ticket, you can get a name.
Other than that, there are pay sites that will give a bunch of info including addresses and phone #s (google search and they will pop up).
Land of the Free, Because of the Brave.
Why is that information confidential?
Anyone can lookup my home address from property tax records, at least in NJ and how much I paid for the house and what are the taxes, etc.
Why is the linkage of a license plate to a name so privileged?
This web site claims to do it, however, didn't seem to work for me
To OP: Why do you want the license tag? Hopefully, you saw a courteous driver and want to send them flowers as opposed to being mad at a bad driver and are planning vigilance.
Do you really want to have some yahoo out on the road get your license plate number, then find out where you live, and follow you home?
Think about it.
What if you have a wife? Or daughters? Do you want some unhinged person to find out where they live?
My current stable:
1989 SLX Bottecchia (Campy Athena 11s)
1999 Cannondale F400 mountain bike
2012 Bianchi Infinito (Campy Record 11s)
2012 Colnago C59 in PR99 color scheme (Campy Record 11s)
2016 Colnago C60 in MHWH color scheme (Campy Record 11s)
A phone book has many names, addresses; i.e. there are plenty of ways to find someone.
I saw a car driving around my yard one night, revving the motor, spinning donuts. Called cops, who caught him, turned out it was a teenager, was trying to revenge an ex-girlfriend but got the wrong address!
I didn't press charges but the cops took him in anyway for driving drunk.
2011 Surly Steamroller; 1998 Cannondale F-400; 1981 Motobecane Jubilee Sport
Car free since 1998. Big Oil hates me.
Originally Posted by Bill Nye, The Science Guy
#1 - Stalker implies the person follows you, how would having no plate/address really make difference?
#2 - Sure, nice car can mean riches await, but it's almost as easy to follow, or just go to nice neighborhood to rob. Still not much of a deterrent to have confidential tags.
#3 - I don't get that - if a cop wants your address, he'll get it. Having confidential address on plates would then require a warrant? So, State DMV agents wouldn't have your access to your address either? Think the lines are long now...
What is the connection to vehicular cycling? To facilitate acting out road rage retaliation like other vehicle drivers?
Re: the OP asking about this, I had similar notion. But, (hopefully) maybe he saw a really nice driver and wanted to send them flowers. Who knows?
Getting a plate number and later an address is a more subtle way to get to someone.
And telephone books? Really? Number one, who still uses telephone books? And number two, do you know many people with listed numbers/address?
There is already way too much confidentail information floating out there, why add to it?
My current stable:
1989 SLX Bottecchia (Campy Athena 11s)
1999 Cannondale F400 mountain bike
2012 Bianchi Infinito (Campy Record 11s)
2012 Colnago C59 in PR99 color scheme (Campy Record 11s)
2016 Colnago C60 in MHWH color scheme (Campy Record 11s)
This is the reason why license plate - address information should not be available to the general public:
(From Wikipedia)
On July 18, 1989, actress Rebecca Schaeffer was murdered by Robert John Bardo, an obsessed fan who had been stalking her for three years.[4] Bardo had become fixated on Schaeffer after his previous fixation, child peace activist Samantha Smith, died in an airplane crash in 1985.[5] Bardo wrote several letters to Schaeffer, one of which was answered by an employee from Schaeffer's fan service. In 1987, Bardo traveled to Los Angeles in an attempt to see Schaeffer at the My Sister Sam set, but was turned away by CBS Television City security. Angry, he returned a month later armed with a knife but again security guards prevented him from gaining access to the actress. Bardo returned to his native Tucson and forgot about Schaeffer for a while; he became preoccupied by pop singers Debbie Gibson and Tiffany.[6]
In 1989, after viewing Schaeffer's film Scenes from the Class Struggle in Beverly Hills, in which she appeared in bed with a male actor, Bardo became enraged and decided that Schaeffer should be punished for becoming "another Hollywood *****."[7] Having read that Theresa Saldana's stalker, Arthur Richard Jackson, had obtained Saldana's address through a private investigator, Bardo approached a Tucson detective agency and paid them $250 to get Schaeffer's home address through California Department of Motor Vehicles (DMV) records.[8][9] Bardo's brother helped him get a handgun because he was underage (Bardo was then 19).[10]
Following Schaeffer's murder and Saldana's assault, California laws regarding the release of personal information through the DMV were drastically changed. The Driver's Privacy Protection Act was enacted in 1994, which prevents the DMV from releasing private addresses.[17][18]
Now, do you still really think that it is such a great idea to have this information avaialble to anyone with $250.00 to pay to a PI?
My current stable:
1989 SLX Bottecchia (Campy Athena 11s)
1999 Cannondale F400 mountain bike
2012 Bianchi Infinito (Campy Record 11s)
2012 Colnago C59 in PR99 color scheme (Campy Record 11s)
2016 Colnago C60 in MHWH color scheme (Campy Record 11s)
Fact is, it's pretty easy to get your info, if someone wants, my only point is: why be concerned about secret auto registration?
Any hey, I still receive a phone book, are you calling me old?
Well, you should, I am old. And somehow, DEX still delivers a phone book to my door every year.
And, you called it a "telephone book" so you might be older than me.
But, I was just making a statement, phone book term being generic for any search method. If you think about privacy, think about this: With some basic data about you and around $3.95, one could find just everything they want about you (previous addresses, spouses, employers, credit history, criminal record, etc.).
Again, point is, it's pretty easy to get the data, so being concerned about private car tags is petty concern.
That said, I'd favor confidential auto registration, but it would be low on the priority list of items I'd want to be confidential.
Last edited by AltheCyclist; 07-20-12 at 02:27 PM.
Just because some information was used to commit a murder 23 years ago does not automatically mean that said information should not be made available. (I'm also not saying that there aren't other incidents that didn't involve celebrities.)
For example, I'll bet a lot more murders have been committed using information from the phone book. Street numbers can be used for people to find their victims. Tax rolls have been used. Sex offender registries. Google searches, etc.
(And some of these things have been scrutinized as being too open. For example, in Texas they now remove certain people from the property tax rolls -- as if that would keep people from knowing where GWB's place is, for example.)
California Department of Motor Vehicles (DMV) records
then the argument is dead right there. The info was already private and the murderer had to hire a detective to get to it. Keeping the info private did not prevent the murder.
I think it's really pretty simple; personal information, IMO, is on a "need to know" basis. Until I decide otherwise, YOU DON'T NEED TO KNOW it. And, I don't need a reason for it. THE reason is: none of your business.
You can decide what you feel that people do and don't need to know, and that's of course fine. And they'll just look it up anyways -- some will be easy to do, some might be a bit harder. Some might be difficult, and some might be impossible. But a lot of information is available without your "consent".
Still waiting for anyone to post a legitimate reason why a cyclist needs to look up a license plate number to find the registered owner.
The LEOs around here don't need names and I choose not to pursue the names of the persons behind the plate. I score the plates, descriptors and time/date, then hand it to the cops who gladly recieve. Once it is in their hands it is what it is. I move on. For me to find names and pursue the person directly is a fine line from harassment.
Aviation Mechanic, Bike racer, Fitness Equipment Restorer


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Philip Michael Rivers
Position: QB
Height: 6-5 Weight: 228 lbs.
Throws: Right
Born: December 8, 1981 in Decatur, AL
High School: Athens
College: North Carolina St. (school history) (Rivers college stats)
Drafted by the New York Giants in the 1st round (4th overall) of the 2004 NFL Draft.
Weighted Career AV (100-95-...): 121 (31st overall since 1950)
5-time Pro Bowler (fine print)
Other SR Links: College Football at Sports-Reference.com
Output includes all passing, rushing, and receiving plays.See all Philip Rivers Super Bowl plays using the Super Bowl Play Finder


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Appliancist is an online magazine about the latest Home Appliances & Home Appliance Trends. Covering High-End Luxury Kitchen & Bathroom Appliances.
The new Siemens AvantGarde washing machine, the WM14U640 is the touch operated tumble washer with the LED display. The most striking feature of the new Siemens washing machine is the 25° angled black screen for improved readability and ergonomics. Together with the wide black-rimmed porthole, the screen creates a coherent, very modern look.
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the 05/06/2016Just imagine a day filled with fun, sport and delicious delights on the Wine Road (Route des Vins) and the Vineyard Bike Path (Véloroute du Vignoble), between Châtenois and Bergheim. A 20 km circuit reserved for bicycle-fans, walkers, roller-skaters or scooter-riders, 9 festive areas and 2 host villages and try some of the local wines, discover...
the 05/06/2016Imagine a sport and gourmet day on the Wine Route and the "Veloroute du Vignoble" between Châtenois and Bergheim. In Châtenois, a festive place will be installed with many activities : wine tasting, games for children, discovering of local products, snacks, etc...
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It is an honor and a privilege to lead this storied Department which holds such a high level of distinction in the modern era of orthopaedic surgery. Founded by Charles Rockwood, Jr. MD in 1966 as a Division of General Surgery, Department status was attained in 1983. Under Dr. Rockwood's leadership, the Department has fostered the development of many leaders in orthopaedic surgery, and a few legends including Dr. Rockwood himself, Dr. Kaye Wilkins, Dr. David Green, Dr. Jesse DeLee, and Dr. James Heckman, to name only a few. The textbook and teaching contributions of Drs. Rockwood, Wilkins, and Green have defined injury treatment from accident scene to recovery for over a generation.
Philip A. Deffer, Sr., M.D.
Endowed Lectureship with distinguished speaker
Andrew R. Burgess, M.D. Professor and Vice-Chairman Chief, Orthopaedic Trauma
University of Texas Health Science Center at Houston
Rajiv Rajani, MD presents Andrew R. Burgess, MD with a plaque to honor his contribution to the Phillip A.Deffer, MD Lectureship.
April 11, 2016
Practicing in San Antonio are four pediatric orthopedic surgeons who see patients at the University Health System Robert B. Green Campus downtown, UT Medicine's Medical Arts & Research Center, the Ruthe B. Cowl Rehabilitation Center in Laredo and soon, in the renovated children's hospital Horizon Tower located at University Hospital. While fracture care comprises a large portion of the program's work, the specialists are prepared to evaluate and treat any and all gait, limb and spine abnormalities and deformities, ranging from broken bones and joint infections to cerebral palsy and scoliosis in patients as young as infants through adolescents and adult patients.
Click here to see the online version of the magazine article
Orthopaedics will have a strong presence in the new center. "We will have the full array of imaging technology and physical therapy at this location to diagnose and treat all orthopaedic conditions including same-day appointments for acute injuries," said Robert Quinn, M.D., professor and chairman of the Department of Orthopaedics in the School of Medicine.
Click here to read the full article.
Click here to see the UT Health Science Center Facebook post.
|Alamo Orthopaedic Society 2016 Biennial Meeting & Orthopaedics Department 50th Anniversary Celebration
|May 20-22, 2016
|Eilan Hotel Resort & Spa
|18603 La Cantera Pkwy, San Antonio, TX 78256
|Orthopaedic Resident Graduation - Guest Speaker Bernard Morrey, MD
|June 17, 2016
|Eilan Hotel Resort & Spa
|18603 La Cantera Pkwy, San Antonio, TX 78256


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Video: Oklahoma Shakespeare in the Park plans first Paseo play this weekend with "The Complete Works of William Shakespeare (Abridged)"
A version of this story appears in Friday's Weekend Life section of The Oklahoman.
Oklahoma Shakespeare in the Park plans first Paseo play
The company will stage the comedy "The Complete Works of William Shakespeare (Abridged)" in its new Paseo space as well as at The Paramount Theatre on Film Row.
Although the madcap antics of the wacky fishermen got children giggling, it was the singing of the sea shanty "Blood Red Roses" that drew a couple dozen visitors to the landing to watch the cast of Shakespeare in the Park's "Pericles" perform highlights from one of The Bard's lesser-known adventures.
When the pirate kidnappers could barely get up the stairs with their damsel in distress, it was a sign that Shakespeare in the Park's first First Friday Gallery Walk in the Paseo Arts District was a success.
"It's been great. I mean, we have to explain to people that we're not a gallery, but we're a performance gallery," said Kathryn McGill, executive and artistic director and co-founder of Oklahoma Shakespeare in the Park. "On First Fridays, I think we're just going to do a performance art happening."
The professional theater company, which is celebrating its 30th anniversary season, just moved into 2920 Paseo, the former home of Paseo Originals Gallery. Although Shakespeare in the Park hopes to eventually remake the former Paseo Plunge building into its permanent home in the historic arts district, the thespians are wasting no time in putting their new spot to good use.
Oklahoma Shakespeare in the Park will stage "The Complete Works of William Shakespeare (Abridged)" at 8 p.m. Saturday, Aug. 16, 22 and 23 at its new Paseo home, which boasts a downstairs performance space able to seat 50 to 75 people.
The company also will perform the zany comedy by Adam Long, Daniel Singer and Jess Winfield at 8 p.m. Friday and Aug. 15 at at The Paramount Theatre on historic Film Row.
"It is very funny, very irreverent. It was actually created by three English majors, and they created this piece about what would it be like if we just tried to do all 37 plays in 90 minutes. And that's what they do. It's hysterical," McGill said.
"This is all new. We didn't know we would have this space … so that'll be our first test-drive, so to speak."
Wil Rogers will co-star and direct the three-man show along with Paul Mitchell and Joshua T. McGowen. The trio will be armed with an outrageous assortment of outerwear and props for the fast-paced, family-friendly romp.
Exciting times
The company was looking for a new home after it lost its previous office space at the Fred Jones Assembly Plant, which is being redeveloped into a 21c Museum Hotel. Robbie Kienzle, a veteran assistant city planner, put McGill in contact with Paseo Arts Associaton President Joy Reed Belt, who helped the theater group make the move.
"I love the new space. I cannot wait to use it on a daily basis," said "Pericles" director Caprice Woosley, who also is the company's dramaturge and does all the research into its productions.
"If you'd seen the phases of everything they've gone through with losing the stage (in Edmond) twice to a fire and then losing Stage Center to a flood and now losing the Fred Jones to a hotel, this is really exciting."
Along with staging "The Complete Works of William Shakespeare (Abridged)," the company is using its new Paseo digs to rehearse for its final outdoor production of the season, "Macbeth," which it will perform Sept. 11-27 at the Myriad Gardens Water Stage.
"Now that we have this space, we're going to use it to death," McGill said. "We don't have to worry about where to rehearse and where to perform. We've got this now, and it is a blessing."
On stage
Oklahoma Shakespeare in the Park's 'The Complete Works of William Shakespeare (Abridged)'
When: 8 p.m. Friday and Aug. 15.
Where: The Paramount Theatre on historic Film Row, 7 N Lee.
When: 8 p.m. Saturday, Aug. 16, 22 and 23.
Where: Oklahoma Shakespeare in the Park on Paseo, 2920 Paseo.
Information: 235-3700.


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Aerobic is one of those fitness terms that doesn't get much respect these days. An analogy is the late Rodney Dangerfield in a sweaty T-shirt on the treadmill at the gym. (No, that gross-out movie was never made, but a working title might have been called "Humping Iron.") The fitness term du jour is "cardio," yet it's nothing more than a generalized and rather useless idea of the heart and lungs being forced to work extra hard. Cardio is an imprecise and misleading term. Instead, runners need to know what going aerobic means. Why? Because building a healthy fitness and fat-burning conditioning base starts with training the body in an aerobic state. It's not about "feel the burn" or "no pain, no gain." To help runners better understand this important (and overlooked) aspect of training, the Natural Running Center is proud to present the first of a six-part series by Dr. Steve Gangemi, aka the Sock Doc, on the basic principles of aerobic training. — Bill Katovsky
Part I: Aerobic Activity Is the Foundation to Your Health and Fitness
by the Sock Doc
Aerobic activity will kill you. Aerobic activity will give you a heart attack. Aerobic activity will deplete your sex hormone levels and age you. Aerobic activity will waste away your muscles. Don't do aerobic activity!
Headlines such as these have been circulating like wildfire lately. I'm not sure exactly why there's more now – perhaps it's due to the huge increase in people who are entering and running half or full marathons; I'll get to them in Part V of this series. Several CrossFit aficionados and various well-known personal trainers are anti-aerobic and they feel that you have to kick your own butt day in, day out, to achieve results (strength, power, and a ripped body). I'll give you my take based off personal experience, professional experience, research, and knowledge gained from those who know more than me about various subject matters.Whether you're an endurance athlete, strength athlete, or a little bit of both I hope there's something you will learn. Even though I come from a deep endurance background, I'm not going to say aerobic training is the ideal way to train all the time, (because it isn't). But aerobic exercise sure isn't going to wreck your health and strength if done properly. Actually, it's much the opposite. There's a time for it all more or less.
What Exactly Do You Mean By Cardio?
To start off with, most people are using the word "cardio" to describe what they think is aerobic conditioning. A"cardio" activity can be either aerobic or anaerobic, depending on the level of effort and exertion required for that individual to do the exercise. Often people train "cardio" anaerobically – they are exercising at a high intensity. These people have neglected to develop a key component of their health and fitness – the aerobic system. Calling anything endurance "cardio" is just as wrong as calling everything you lift, carry, or throw "weight lifting." It's a generalized non-specific term. Just as cardio can mean walking 100 meters or running a marathon, weight lifting can mean carrying your laundry from your wash room to your bedroom or it could mean deadlifting three times your body weight. So let's talk aerobic and anaerobic when it comes to "cardio." If we don't do so I might have nightmares of Richard Simmons in his running shorts. Nobody wants that.
Aerobic Capacity: Building a Solid Foundation
Your aerobic system provides a solid foundation for good health. It is the system that predominately moves you efficiently through the day as these muscles support your overall posture. Training your aerobic system will increase mitochondria in your muscle cells to generate energy (ATP) and increase capillary vascularization for increased oxygen utilization. These mitochondria burn fat and glucose (sugar), but they're much more efficient using fat as energy over glucose – twelve times more. In general, Type I, red, slow twitch muscle fibers are aerobic and burn primarily fat for energy.
Aerobic conditioning is also a necessary foundation of virtually all training. Some exception could possibly be made for sprinting less than 200 meters (one time, no repeats), but most activities or sports will best be performed with a well developed aerobic system. The longer an event, the more your body will rely on the aerobic system. A strong aerobic base will even benefit one's recovery in-between sets of strength training as well as anaerobic interval training too.
Many people, especially many "athletes" are running long distances with a very poor aerobic system, relying heavily on their anaerobic system to get them through their training. This anaerobic training is their "cardio" and it's very, very unhealthy, which is part of the reason so many point to "cardio" as harmful to one's health, especially when it comes to the immune and hormonal systems. So these anti-aerobic "cardio" gurus cite studies such as the one in the Canadian Journal of Applied Physiology in April 2004, "Intensive Swimming Exercise-Induced Oxidative Stress and Reproductive Dysfunction in Male Wistar Rats: Protective Role of Alpha-Tocopherol Succinate" to back up their claims. Well, if you're making a rat (or a human) swim intensively for three hours a day, five days a week yeah there is going to be oxidative stress and hormonal dysfunction. (As a side note in this study, the researchers noted the free radical damage could be protected with vitamin E.)
But this doesn't mean aerobic "cardio" is bad. Swimming intensely for three hours (gotta be a long time for a rat) is going to tax the anaerobic system pretty significantly. This is not "aerobic" – it's chronic anaerobic "cardio." When you're constantly using your anaerobic system more than your aerobic system, it puts a major stress to your entire body – your nervous system, cardiovascular system, hormonal system, immune system, and digestive system – pretty much all of it. For example, if you're out for a long run, say 30-60 minutes, and your aerobic system is very poor, then you might be running at say 70% anaerobic and 30% aerobic. But if you develop your aerobic system, then at that same pace you could flip the energy utilization to 70% aerobic, 30% anaerobic. You're a much more efficient athlete. This is evident when using a heart rate monitor { see sidebar at end of article} and seeing your HR lower at a given pace/exertion level than what it once was in weeks or months previously. If you have access to an exercise physiology lab and a gas analyzer you can measure your respiratory quotient – the level of aerobic (fat burning) vs. anaerobic (sugar burning) – occurring during your run or other workout.
Anaerobic Conditioning: Are You Ready? Probably Not
Type II, white, fast twitch muscle fibers are primarily anaerobic, (some are a mix of both fast and slow twitch), – they burn sugar and creatine phosphate and are more for power and speed. They'll increase your mitochondria too, but the anaerobic system will fatigue much quicker than the aerobic system. High intensity workouts tend to be predominately anaerobic as is much of strength training due to various Type II muscle fibers being utilized and developed rather than Type I aerobic fibers. This however is a generalization, as some forms of strength training can also develop the aerobic system. Anaerobic activity incurs oxygen debt and a build-up of lactic acid; muscle imbalances and fatigue can result if continued. Muscle imbalances can been verified through certain manual muscle testing evaluations, (it's a very accurate neurological assessment when performed correctly), as well as by visual inspection – one hip higher than the other or one shoulder rotated inwards, for example. Pain, poor performance, and injury often result from chronic muscle imbalances.
Essentially, you're almost always using both systems, (the exception would be an all out sprint), depending on several factors which will be discussed later – exercise, diet, and lifestyle (overall stress levels). Anaerobic endurance and strength is essential in many circumstances and sports, but it is the aerobic system that will provide you with the endurance to work, play, think, sleep, and go several hours without food. Oh yeah, without a healthy aerobic system you won't be a star in the sack – impotence and premature ejaculation for men and lack of sex drive as well as the inability to achieve an orgasm for both sexes is partly dependent on a healthy aerobic system (many other factors too).
Training Truly Aerobically
The line between predominantly aerobic and predominantly anaerobic is determined by your lactate threshold (LT). Below the LT you will be more aerobic than anaerobic, and above you will be more anaerobic than aerobic. True aerobic training is focused around lower-effort training zones 2 and 3, not the typical 3+ zone most are training their chronic "cardio" in. The "180-Age Formula" is also a great way to determine your aerobic training zone. Finding your heart rate zone is discussed more in Part II. Training around your LT too often is not a wise idea. Some call this area the "Red Line" or "Black hole" – it's a great way to overtrain and should be left for hard days (hard group rides/runs) or racing days. A conditioned athlete may be able to endure this rate of exertion for well over one hour; whereas an unconditioned weekend warrior may be lucky to withstand fifteen minutes. Therefore, anaerobic training is often best performed as shorter, hard interval training above your lactic threshold, well into the anaerobic realm of training. This is where High Intensity Interval Training (HIIT) has its place. This will be discussed next in Part II along with developing your aerobic system regardless of your sport or goals.
Using a Heart Rate Monitor
From the weekend exerciser to the professional athlete, heart rate monitors are the most ideal way to make your workouts much more effective, thereby increasing your fitness level while creating a healthier lifestyle. In my opinion, everybody should be wearing a HR monitor every time they exercise.
A heart rate monitor allows you to monitor your heart rate with a quick glance at a wristwatch that is constantly receiving your heart rate from a wireless transmitter belt worn around the lower part of your chest.
Today's heart rate monitors come with a wide variety of functions and are extremely affordable. The one thing all heart rate monitors do is what gives them their name – they monitor your heart rate, so you don't have to continuously stop to take your heart rate or guess at what it might be. Simple heart rate monitors will usually just give you an accurate heart rate display on the wristwatch. Some will tell the time of day and/or have a stopwatch function, allowing the user to get by with wearing just one watch while exercising. Other functions of heart rate monitors include a countdown timer, lap counter, back light illumination, target zone settings with audible out-of-zone alarm, time in training zone display, average heart rate display, and day/date calendar. Some monitors are even capable of downloading your workout information into your personal computer with the use of an interface adapter. Polar and Garmin are two companies that make great monitors.
Heart rate monitors work the best when a runner, cyclist, or triathlete knows how to properly use them. Putting the monitor on to see your heart rate can be interesting and fun, but it will be most valuable to your health and fitness program if you know how to properly monitor your heart. The maximum aerobic heart rate formula developed by Dr. Phil Maffetone is a great way to help you determine at what heart rate you should be exercising most often.
Follow the guidelines below to see what HR you should be exercising at.
1)Subtract your age from 180
2)Modify this number by choosing below:
a.If you have or are recovering from a major illness or if you are on medication, subtract an additional 10
b.If you have not exercised before or have been exercising but have been injured, sick, going "down hill" or have asthma or allergies, subtract an additional 5
c.If you have been exercising for more than two years and making progress without any problems, add 5
d.If you have been exercising for up to two years without any significant problems, then keep the result of 180 – your age
Now that you have your Maximum Aerobic Heart Rate number, it is important that you exercise accordingly with a proper warm up and cool down.
• Warm-Up for 10-15 minutes at a heart rate of 10-15 beats below your Max HR.
• Exercise at an intensity 0-5 beats below your max heart rate, but not over
• Cool-Down for 10-15 minutes at a HR similar to the warm-up, but now with decreasing intensity.
If you plan to exercise only 20-30 minutes, your workout will be a warm-up and cool-down.
This formula is ideal if you're starting an exercise program and is also perfect for any experienced athlete as it correlates with their aerobic training zone
Dr Mark you may cover more of this HR questions in your future posts but what zone will you be running in at your marathon pace 2 or 3? What would you guess the top Kenyan HR would be at their marathon pace? I have a heart rate monitor I use and I like the data but to run under my zone 2 or 3 around 142 I would have to jog at a 10 + minute pace vs my normal and desired sub 8 minute. Is this typical?
David, – I'll answer this since I wrote the article. Most athletes will run a marathon in Zone 2/3 – I'd say definitely Zone 3 on inclines/hills and closer towards the end. But even a high Zone 3 too soon could result in bonking and a DNF.
If your aerobic zone (142 HR) is a 10+ minute mile yet you want to run a sub 8 minute mile – well, honestly that is a very common, and very foolish thing most athletes do. That's why the majority of them are injured and unhealthy.
You may want to read all the Sock Doc Principles especially #5 to understand my point.
Soc Doc,
Sorry I must have looked at something from Dr. Mark. Thanks for your contributions.
Would it be accurate that the Kenyans, for example, have developed such a huge aerobic base that they are running in zone 2 sub 4:40 mile pace?
Yesterday it was interesting how much more comfortable I felt running in a short 5k charity run since I have begun to build this base. I was still running at much too high a zone but from 6 months ago I can sense a difference in endurance.
I am in this for the long term and plan to run my first marathon at age 45 this year after continuing to build the base.
Thanks Soc Doc! look forward to many more articles by you.
Yes I'm sure the Kenyans and any athlete with superior aerobic function is running in an aerobic zone 2-3.
Good to hear that you already see such progress. Yes if you're in it for the long term and want to run when you're 80 then you build the aerobic base.
I just ran my last half this weekend above zone 2-3. No more. My 1;52 was not fun and as I watched my HR stay at 170+ I told myself to remember this feeling because it would be the last. I am starting over this evening and going back to the basics and I don't care how long it takes and how slow I have to go. I love the feeling of running in the 2-3 zone and hate zone 5+!
As an overlay I am convinced I must also clean up my diet and the Paleo approach seems like a good place to begin. I am wondering about the carb component. This is a dumb question but if I am in zone 2-3 I am buring mostly fat and not sugar so in theory would a 1/3-1/3-1/3 of carb, protein and good fat not suit for preparation for a marathon? If I am staying aerobic how much sugar/carb do I really need? Shouldn't I be training my body to stay in 2-3 and be more efficient than dumping in more sugars. I had carbo loaded up to the race and used one gel in the race but I just hated the feeling of my sugar levels all over the place. I wonder if I am missing something?
I have been following this site as well as SocDoc and have read Dr. Maffetone's Big Book of Endurance Training and Racing. After attending one of Blaise Deboise' courses last June I began my running transition into a natural running form (after many years off followed by a successful bout of sprint triathlons followed by several years of injuries–now known simply as muscle imbalances). I have been working hard at form and establishing my aerobic base using a heart rate monitor. My pace has improved from 10:15 min/mile to 8:55 min/mile. I have high hopes for completing a half marathon this spring and a full in the fall. But, now I feel quite lost as how to train for this. I understand that at some point I need to add in some anaerobic training, but in using the heart rate training, how high is a target rate for my 135 aerobic target? AND can you recommend a training schedule that takes into account the importance of heart rate monitoring and uses this as a guide?
Cheryl, you don't "need" to add in anaerobic, but you can if you're healthy enough to do so. You've already seen a significant decrease in your times staying aerobic, so you should continue to train that way as long as you keep making noticeable improvements. If you start to plateau then you can consider adding in some anaerobic intervals.
Training schedules are specific for the individual so those will never be discussed, other than in a very general format.
Thanks, but can you give me a guideline regarding an anaerobic heart rate (if you'd call it that). For example if I decide to do some faster anaerobic training (tempo runs or intervals), how high is safe or good if my aerobic target is 135?
It's easy to get caught up in the training schedule topic and then think that I am not doing the right type of training (i.e. Chicago Marathon's website has 4 month training programs to help prepare for their race)
Thanks for guidance!
Cheryl, Check out the Zone 4-5 heart rates here:
Thank you, I just came across that article again and wondered if this would help me. I have not done the test but will definitely try it out.
Thanks for the reply.
Nice article
Well, Aerobic is indeed really helpful. I do aerobics before I do weight lift to make sure that I will get a body that has very little body fat for better looking abs.
Great article.
I've been applying this to my training have have seen constant improvement in speed. I've gone from very slow to slow(!) and I don't even need to walk uphill anymore. You mention that "Training your aerobic system will increase mitochondria in your muscle cells to generate energy (ATP) and increase capillary vascularization for increased oxygen utilization."
Does this apply to all muscle cells or just the cells of those muscles used in running (in my case).
I believe this applies to all muscle cells but more so in the ones you're actually using.
David (from above) "This is a dumb question but if I am in zone 2-3 I am buring mostly fat and not sugar so in theory would a 1/3-1/3-1/3 of carb, protein and good fat not suit for preparation for a marathon?…"
In Zone 2 you should be burning more fat than sugar – but not "mostly fat" – and in zone 3 it would be even less. The only way to know the exact numbers for sure is to have a lab test done to measure RQ (this is also discussed in the SD Principles). In Zone 2 you might be 65/35 F/C and in Zone 3 you might be closer to 50/50. Other factors come into play too, also discussed.
If you're training for endurance races, and even other events too, then a diet of at least 50% is usually recommended. Personally I'm around 60% fat, 25% protein, 15% carbs.
Soc Doc,
Had to share what the amazing transformation of building the aerobic base. Thanks to you and Dr. Mark for the insights!
I finished the half marathon (1:52) in zone and felt terrible so I decided to change and go back to scratch. I have run a 10k best time of 23 minutes. None of my running has ever been in zone 2/3 for very long and I would say I am a typical running that has been hurt and not really in great shape because I have been almost entirely anaerobic for years.
So with no expectations and prepared to humble myself to find out my real shape I started 3 days ago. I set the garmin to 142 and started running. It beeped at 2/10 of one mile. And I stopped and walked until it got to 128 HR and then I ran again for 1/10 of a mile and repeated this for a whopping super quick 41 minutes for 3.17 miles! Wow I am in really not very good shape but I felt great afterward. no pain no exhaustion so I decided to run the same length the next day and keep everything else constant. Day two 39:50. Day three 38:25.
What is fascinating is I never run back to back days because I am exhausted and I am sore and I just don't feel like it when anaerobically running but now I can't wait to get back running every night to see where I will finish in time. It is like the body is just building and building more hybrid engines as we go.
Ultimately I want to run a 5K close to 20 min and be able to run a marathon at 44 years old but only in 2/3 zones.
This is so much fun and has changed my worldview completely about enjoying running but doing it the right way from scratch.
I will keep you updated on the progress. Thanks Soc Doc!
Great to hear David. Nice to run and feel great – not always exhausting yourself, isn't it.
Soc doc,
I decided to drop my tgt HR back 4 beats to 139 (age 44) just to make sure I was building the base in zone 2 and not 3. It is a subtle difference but oh so much better during and post run/walk. In zone 2 I feel I can carry on a complete conversation for the entire time without being winded. My time went back up to 13 min miles which proves your point that far too many "8 min milers" have no business running at that pace. This is incredibly humbling and frustratingly slow but I know it has to be done the right way and I am staying out of anaerobic mode until I have the correct foundation built.
One question is it better to keep training at running a 5k as I am doing almost every night until I get down to my 8 min mile target or do say 5 miles and work my aerobic base for that number of miles or does it matter if my goal ultimately is to run a marathon in the next 12 months?
Thanks Soc Doc!
Soc Doc,
What is the greatest before and after story of patients of yours who have improved their aerobic base most dramatically? 13 minute miles to sub 8 will be my journey:)
Also, by incorporating in more paleo components to my foods it is remarkable how satiated I feel most of the day. I am in the middle of the 2 week test and the overall well being is fantastic.
Soc Doc,
It is fantastic that I found you and Dr Mark after years of mistakes and injuries and struggles to run well without a clue really. This process of totally rebuilding the base will take some time but it is very encouraging to see the daily improvements in aerobic function. And as you mention is super fun to run without exhaustion. My dear wife now walks away when I talk to others at recent parties we have attended about anaerobic and aerobic training…..:) two more converts so far!
Day 4 37:47 with more elevation. But still improving. A bit less than 1/2 walk 1/2 run I think.
What's your take on the wikipedia article section regarding heart rate formulas: http://en.wikipedia.org/wiki/Heart_rate#Maximum
There's so many different formulas there and I'd say some work better than others. I see no reason to go past the 3 ways I describe to get your HR zones – they work 100% of the time between the 3 of them.
With summer nearly here, I'm wondering your thoughts on how heat/humidity affects your heart rate advice. I read in Advanced Marathoning by Pete Pfitzinger that on low-humidity day with temps in 70s, increase zones by 2-4 beats; high-humidity day in the 70s or low-humidity in the 80s, increase zones by 5-8 beats; on high-humidity day in the 80s, just take it easy.
Also, what are your thoughts on the steady heart rate creep as one exercises in the heat and humidity without substantially changing effort?
Thanks so much for this series of articles. They have been very helpful as I build up to train for a second marathon.
I think those are good assumptions for the heat and humidity. Obviously it affects everybody differently. You can definitely condition yourself to handle the heat and humidity. I can tell you of the 6 times I raced in Hawaii Ironman I did NOT have a 5-8 bpm increase while out in the 90 degree lava fields – either on the bike or run. So a more conditioned athlete won't see those changes.
Same goes for the creeping of the HR as one exercises. That's called cardiac drift. And again, the more fit (and healthy of course) an athlete is then then less drift they will get.
That's pretty amazing. As a locally competitive runner living in Greenville, NC it's nice to have some guidance on summer training – and to know that I can develop a better heat/humidity tolerance.
Soc Doc,
A bit of update on my journey thanks to you. Finished day 30 of my project and it is a slow go but consistent progress, I think. Day 1 ran 3.17 miles in 41 minutes at 140 avg HR (Age 44) tonight ran 3.17 in 35:45 at 139 AHR. I have lost 8 pounds in the past 30 days. My diet is almost 95% paleo now. Tons of energy, zero injuries and I feel super. I really appreciate you and Dr. Mark for turning me on to your 5 principles combined with Dr Phil it is has been one of the most life changing months in a long while for me.
In your experience does this progress seem reasonable for 30 days?
HI David – thanks for the update and a great one it is. I'd say those results are above average but not necessarily uncommon – a lot depends on what was limiting your aerobic system initially (usually diet and excess anaerobic). Great work!
Hi Dr G,
Another great update thanks to you and Dr Mark! Day 1 3.17 @ 41 minute @140 HR, day 30 3.17 miles @ 35:45 140HR, Day 50 4 miles 44:23 140 HR. Down 20 lbs now. Super energy. Totally pain free mellow running most everyday.
Can't tell you how much I have gained from following your posts and watching the videos. Lifechanging for sure!
Thanks Soc Doc,
Thanks for the input. If I hadn't found you and Dr Mark or Dr Phil who knows how injured or worse it would have become! In my case it was both a high carb low fat diet combined with mostly only Anaerobic running all the time. Yesterday I ran my best 5k ever at a bit over 23 min and was still too anaerobic at 7:30 pace but I felt very good throughout. I want to keep working to get to your results of 7:30 pace but but at 140 HR! Man I just can't imagine how fit you are and others. You said a while back that most 8 min milers have no business running at that pace and you were right. The other change that most people miss is the diet component. Moving away from a large carb component has been so important for me.
One question I wonder if it matters in your experience to keep running my 5k training test to get down to 7:30 pace at 142 before adding mileage?
Keep up spreading the word. I think those of us who "get it" will keep the long term in focus of fitness and health. Most people won't stick with this plan because it is very slow but it is vital to go very slow to go fast IMO. Thanks for all you do.
I live in Colorado at 8,000 feet. Applying the 180 rule for finding my Maximum Aerobic Heart Rate and using that number with a heart monitor, I find at this altitude it is very difficult to keep my running pace slow enough to stay at or a little below my target HR. At sea level, it is less of a struggle to keep the heart rate down to the prescribed rate. Is there ever any adjustment to the target HR that might need to be made for training at the 8,000 foot altitude?
Hi Mark,
Thanks for the reply. I used this method of aerobic training here in CO at this altitude with much success as part of my road bike work a few years ago. But when I recently got back to running after a lull of eight years, I found in order to stay in the target HR, I have to drop to a walk or not much more than a shuffle and was struggling to maintain what felt like a running rhythm and form. I will work on this as you suggest for a few months and see where it goes. In CO do you know of a person or program I might reach out to for developing the grace and flow I see in skilled runners. I am in the Aspen area but could make it to Boulder if needed.
Your site is really a wealth of great reference.
Thanks much,
Thanks Dr Mark,
That's right. I remember now reading that advice you mentioned earlier somewhere. Makes perfect sense. Slow and easy and gradual.
It is remarkable to hear that someone who can run a 5 min pace does some training at 10 min miles. Can't wait to feel what it will be like to run at 7:30 in zone 2 for a marathon!
My wife now walks away when this topic comes up:) Sharing this worldview in an effort to help broken down anaerobic runners is important. A whole lotta folks in KY now know Dr Mark and the Soc Doc for sure.
Great info. Keep up the great work.
Here's a problem I don't seem to be able to get past that maybe someone can help with. I've spent years living and hiking in the Western North Carolina mountains so I've built up pretty good leg strength and endurance for long hikes. I've just started running again after many years and I've been spending a lot of time on learning to do it correctly this time. This site has been a terrific help for me for doing this. However, I've found that as soon as I find my most comfortable running form I'm running at too fast a pace and I can't keep it up for very long. When I try to slow down-shorter stride, less arm motion, etc. my comfortable form disappears and I start bouncing up and down. So…big question is…how do you run at a slow, comfortable pace, while maintaining really good form? Seems to me that the idea of get up to 180 strides/minute is almost impossible to do without going into the anaerobic zone.
Another great update thanks to you and Dr Mark! Day 1 3.17 @ 41 minute @140 HR, day 30 3.17 miles @ 35:45 140HR, Day 50 4 miles 44:23 140 HR. Down 20 lbs now. Day 65 5 miles 54:14 142 HR.
Love Mellow running Dr G and Dr Mark!!
So I have been trying to keep my heart rate around 137 (43 yrs old, long time runner but recovering from a non-running injury). One thing that I get confused with is keeping the cadence high and maintaining the low heart rate–it seems as if I am running in place! Is this normal? I don't want to cause a different injury from 'jogging' at such a slow pace.
And would you advise staying at around that hr for hills, or is it okay to go higher and recover? I think I would have to walk!
Finally a good description of aerobic base training thank you. IF someone was cycling as well, would you alter the zones (aerobic max/limit of zone 2) for cycling?
Mark, or whoever can answer my question,
I am a going to be a junior in highschool next year and my goal is to run college. The past few summers I have put in about 40+ miles a week at a pretty solid pace and by the time the season begins I feel great. When the actual season began I was bothered by injuries (back and knees) which both continually got worse and eventually sidelined me (3 races in 2011, 2 in 2012). Even in those races I haven't put down a decent time compared to the level I was running at throughout the summer. (My time were +17:30 while my training partners and kids I used to beat are >16:30)It kills me to watch this happen and I know I can go so much faster if I'm healthy. I have read about injury prevention and I think a lot of my problems stem from inflexibility. I'm starting to learn about aerobic training and I would like to get your opinions on whether or not this type of training would help me prevent injury/drop time. Any tips or advice?