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Beginners 10K Plan
6-week training plan with 16–24 miles per week. 2 days of rest, 5 days of running.
This six-week schedule is designed to provide beginners the endurance they need to go the 10K distance (6.2 miles). The plan features four days of easy running, two days of rest, and some very short doses of faster running and gentle pickups.
Plan Overview
- Plan Length: 6 Weeks
- Weekly Routine: 2 days of rest, 5 days of running
- Weekly Mileage: 16–24 miles
- Long Runs: Start at 4 miles, peak at 8 miles
- Quality Workouts: Aerobic intervals and gentle mid-run pick-ups
Ways to Purchase
This plan is available for purchase via the following three methods:
Runner's World Go [1] · $2.99/month
The Runner's World Go iPhone app provides all the tracking tools, expert knowledge, and motivation you need to crush your goal. You can map your runs using your phone and the app—no GPS watch needed—and easily track your progress through the plan. The app also includes training and nutrition advice, along with handy features like weather forecasts and the "what to wear" tool, so you'll be ready for anything.
Printable PDF [2] · $9.99
Sometimes the tried-and-true approach of printing out a training plan and sticking it on your fridge works best. Download this training plan as a PDF that you can print out or save on your computer, phone, or tablet.
TrainingPeaks [3] · $19.99
A Runner's World plan on TrainingPeaks means you'll get daily emails with your next workout to keep you on track; the ability to easily upload workouts from one of more than 80 training devices (or the option to record manually); displays that allow you to quickly see your actual workouts compared to to your planned workouts; nutrition tracking to monitor your diet; support and answers on the message boards; and more.
Calendar Snapshot
Here's a sneak peek at what the plan has in store for you. This is week one:
Monday, Day 1 · Rest
Welcome to the Runner's World's 10K Plan for Beginners. // Each Monday, you'll get a note about your training for the week ahead. And every day, you'll get an email reminding you about the workout for the day. // As you train, tap into our online community at runnersworld.com, where you'll find tips on training, nutrition, and injury prevention, and you can connect with other runners and the editors of Runner's World. // This plan will give you the endurance you need to finish your 10K fit and injury-free. Most of the running will be done at a steady, moderate pace. But there will be some intervals and gentle pickups to give you a taste of what it feels like to run faster and prep you for the next level. // The program starts with a day of rest so you'll be fresh and ready for the miles ahead. Then you'll do four easy runs, two of which include small doses of speedwork. You'll have one additional rest day. // Here's a guide to this week's workouts: REST DAYS: Ideally, on rest days you should do no exercise at all. But it's okay to cross-train with a no-impact activity like stretching, yoga, or swimming. EASY DAYS: Maintain a comfortable, conversational pace. AEROBIC INTERVALS: For your aerobic intervals, push the pace a bit, but don't run all out. After each bout of fast running, jog slowly until you feel rested enough to speed up again. GENTLE PICKUPS (GP): For gentle pickups, gradually increase your pace over 100 meters until you're running at 90 percent of all-out effort, and hold it there for 10 to 20 meters, then gradually decelerate. Walk in between the pickups to recover.
Tuesday, Day 2 · 0-4 Miles Easy
Ideally, you should do no exercise at all. But it's okay to go for a short easy run, or cross-train with a no-impact activity like stretching, yoga, or swimming.
Wednesday, Day 3 · 4 Miles Easy with Aerobic Intervals
2 miles easy 4 x 1-minute aerobic intervals 2 miles easy // Start by running two miles at a comfortable pace that feels easy enough to carry on a conversation. // For your aerobic intervals, push the pace a bit, but don't run all out. After each bout of fast running, jog slowly until you feel rested enough to speed up again. Finish with two easy miles.
Thursday, Day 4 · Rest
Rest today to recover from this week's workouts. // It may be tempting to add miles on rest days but it's best to give your body a chance to recover instead. Rest days help prevent injuries, and give your a chance to body adapt to the stresses of training and get stronger.
Friday, Day 5 · 4 Miles Easy with Gentle Pickups
4 miles easy 3 gentle pickups // Maintain your easy, conversational pace for four miles. Then do three gentle pickups. Gradually increase your pace over 100 meters until you're running at 90 percent of all-out effort, and hold it there for 10 to 20 meters, then gradually decelerate. Walk in between the pickups to recover.
Saturday, Day 6 · Rest
It's best not to exercise at all today. Recover from this week's workouts, and stay fresh for tomorrow's run.
Sunday, Day 7 · 5 Miles Easy
Maintain a comfortable, conversational pace.
Not the right plan for you? Check out our other training plans [4]. Our experts have designed plans for everything from 5K to the marathon at a variety of skill levels. If you need help picking the right one out, try our training plan finder [5].


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Luck Family Finds Good Fortune
When Oliver Luck travels to watch his eldest son play football, he usually has seating options. As the athletic director at West Virginia, Luck could go for some high-end real estate. But that isn't really his style. Instead, Luck sits with the rest of the football families.
"That's typical of him," said his son Andrew, Stanford's star quarterback. "He always liked to slum around. I think he just enjoys talking to all the other parents."
It's been an eventful few months for the Lucks. Andrew, a junior, has burnished his Heisman Trophy résumé by leading the No. 3-ranked Cardinal to a 9-0 record heading into Saturday's top-10 showdown at home against No. 6 Oregon. He's also become one of the most highly sought NFL prospects in years. Oliver, meantime, played a role in the biggest college sports movement of the year: conference realignment. He helped guide the Mountaineers out of the Big East and into the Big 12.
For various reasons, the spotlight on Andrew—and, to a lesser extent, Oliver—has been unremitting. "It is a little unusual, I guess, because of how much attention college football gets," Andrew said. "I'm sure when the season is over, we'll look back on it and say, 'What was going on there?'"
Perhaps the most frenzied 48 hours of the year played out for both of them two weekends ago. That Friday, with conference realignment in full flux, Oliver flew to San Francisco to visit his daughter Mary Ellen, a volleyball player at Stanford, for her birthday. When he landed after a five-hour flight, he had 150 messages on his phone: The Big 12 presidents had invited West Virginia to join the conference. West Virginia accepted, and Mary Ellen's team beat Southern California that night. The next day, Oliver flew to Los Angeles to watch Andrew lead Stanford to a triple-overtime victory over USC. Oh, and back east, West Virginia's football team plowed past Rutgers in a snowstorm. "So it was a good weekend, let's put it that way," Oliver said.
Even though their schedules are busy, Oliver said he does his best to make sure their lives intersect. They speak about three times a week—always on the phone, Oliver said, because "I'm not the best texter"—but they try to avoid talking shop. Andrew said that "95%" of what they discuss has nothing to do with football. People, he said, are often surprised to hear that. "He's always been there more as a father, not as a football coach," Andrew said.
Oliver also has been able to attend five of Andrew's games this fall. They find time to meet up afterward, though Oliver said he can tell that Andrew usually is in "decompression" mode. "I think most parents would say just being able to spend 10 or minutes with your kid after a game is a great opportunity," Oliver said. "It's quality time. And even though they're adults, I think they still like seeing their parents."
Oliver, who was a quarterback at West Virginia from 1978 to 1981, said that when he took his current position in June 2010, school president Jim Clements told him that he should try to get to as many Stanford games as possible. Oliver said he and his wife, Kathy, tend to rotate.
So while Oliver plans to be at Stanford this weekend, Kathy will attend Stanford's Nov. 19 game against California. The entire family expects to be at the team's regular-season finale against Notre Dame Nov. 26.
Oliver said there are now a disproportionate number of Stanford fans living in West Virginia. Some of them have been kind enough to tell Oliver that his son reminds them of the way he once played. "Maybe when I was handing the ball off," Oliver said.
He acknowledges that it's a father's dream to watch his son play football at such a high level. If there was a pinch-me moment, he said, it was Stanford's game at USC in 2009, when Andrew was a redshirt freshman. As Oliver made his way inside the Los Angeles Memorial Coliseum, he crossed paths with Jim Brown, the Hall of Fame running back and an iconic figure from Oliver's childhood in football-crazed Cleveland. Then there was the game itself, which Stanford won, 55-21, over the favored Trojans.
"I realized then," Oliver said, "that Andrew was going to have a tremendous opportunity to do things that were very special."

subset: commoncrawl


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View This category in: Canada > Ontario > Toronto Region > Durham Municipality
Arts & Crafts - GalleriesSpiral from the Muse: Insight Art
The In-Sight Art of Judith A. Jewer. Paintings and Drawings. Listings of workshops and courses offered.
Arts & Crafts - SculpturesWood sculptor
Dorsey James is renowned for his carvings of characters from world mythology. Currently, he has taken to resurrecting the wood from used hydro poles and installing them along the waterfront trail.
PhotographyBrooke Palmer Unit Photographer
Photographic Backdrops by Rose-Anne at Kristian Industries
Content Creation and Production For Industry, Education, and Commerce
TattoosLabelcraft Products Limited - Div. of Premiums Plus
Home Products Search Flyers/Specials Login American Catalogue About us General Information Artwork Requirements Event Tattoos Arm Band Tattoos Temporary Tattoos On Pack Tattoos Hang Tag Tattoos ...
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Harriet Lerner, Ph.D., is best known for her work on marriage and couples, parenting, and the psychology of women. She is the author of numerous scholarly articles and eleven books, including The New York Times bestseller, The Dance of Anger, Women in Therapy, and The Mother Dance.
Harriet Lerner's new book is titled, Marriage Rules: A Manual for The Married and The Coupled Up. You can visit her face book fan page and click "like" to download a free chapter. facebook.com/marriagerules
A staff psychologist and psychotherapist at the Menninger Clinic in Topeka Kansas from 1972-2004, Dr. Lerner is currently in private practice. She travels nationally to lecture, consult and present workshops to professionals and general audiences. She has been a columnist for magazines and newspapers, and has been a guest on Oprah, CNN, NPR and numerous other national and international media. Originally from New York, Lerner has learned to love the open skies of Kansas. She and her husband Steve (also a psychologist) raised their two sons in Topeka, and currently live in Lawrence.


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Green Star of Interior Alaska is a local nonprofit serving the Fairbanks North Star Borough. Our programs are designed to encourage reuse of materials, reduce unnecessary waste, and increase recycling efforts in the Fairbanks area. We provide electronics recycling for businesses and households, as well as event recycling for special events large and small. We also focus on outreach and education to the community with programs like our Fairbanks Recycling Guide, presentations at schools, businesses, and organizations, and our new recycling curriculum, to be released for local elementary schools in the fall of 2015.
Green Star consists of a small staff of one full-time Executive Director and several part-time staff, a dedicated board of directors, and an amazing group of volunteers, without whom none of our programs would be possible! We invite you to learn more about our organization and join us as a volunteer or member, or partner with us in many other ways to help make our community a greener and more sustainable place.
Our Mission
Green Star is a local non-profit that encourages and enables our community to reduce waste and increase recycling.
Core Purpose
Reduce Local Waste
Core Values
Environmental Stewardship Local Educate and Inspire
At Home & At Work Collaboration & Partnership Innovation
Long Term Goal (2020)
A vibrant culture of recycling – and the physical infrastructure to support it – exists in the Fairbanks North Star Borough


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1 - problem
I just installed the events manager plugin and I have a few problems.
First of it seems to duplicate the content everytime i make a post. http://atvision.dk/?event=kursus-i-forhandlingsteknik-2 for reference.
2 - problem
I have a very hard time changing the post type . It keeps doing the events as blogs posts even though I change it to pages?
3 - problem
Lastly I cant change the name of the events menu's and put them in the hirerarchy/parent menu as I want. How and where can you change this.
Thanks for the help.


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Play Video
Amazing Choreographed Fight Scene
Posted by germano28 on Jul. 12, 2008
Elizabeth Rage takes you through the steps to create the Enchantress look f...
On this episode, Master Chalk Artist Chris Carlson takes on an epic Star Tr...
Get you geek on and come check out these hilarious clips!
Posted by germano28 on Jul. 12, 2008


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The lights are on
After watching the extended trailer. I approve this message.
this game looks sweet, i loved all of the earlier ones. and its about time EA came out with this game. and some people say that this game copied off of COD, but thats bull. MOH came out before COD, so you cant throw that one at this new MOH! this game looks beast and will definatly be getting it. in my opinion...i think its gonna be better than COD.....but thats just me.
just how Call of Duty 4 set the new bar of Modern Warfare, Medal of Honor is in flight to go over the high jump, once again raising the bar how FPS and MWF is seen and played. MOH with it history of gaming, this one should just about get the job done. One to know is date of release
It looks like a Cod copycat, with some added tricks and an improved story. might be getting it.....
i saw the review, i think they review the x360 version., are they going to review the ps3 version, maybe the ps3 limited edition with "remastered" MOH: Frontline.
I like the game but the lack of maps and guns disapointed me.
jeff cook needs to be fired medal of honor is awsome this is the best game in the whole series by far a 7 are kiding me yes levels could have been bigger but then agian there are bigger levels but the fact that Jeff got his butt whopped on the game cuz he cant handel a realistic FPS doesnt mean we all should have to listen to him ive had the game for about a week now and im an addict for multiplayer and the fact that the story is by far the closest thing to whats really going on now in the world makes it fun to play and you get the feeling if they didnt change the name lol of our enemys there would be a big fuse over this game and make it more popular by the way over 250000 people playing tit already


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Whe right clicking in windows that have popup menus you can hold mouse button, wait until popup appears and release above the desired item to click it. This is different from Windows that have popup appear only on mouse release. And it leads to accident menu item clicking sometimes. Looks like the issue is there: https://bugs.launchpad.net/ubuntu/+bug/320259, https://bugzilla.gnome.org/show_bug.cgi?id=575071.
Is there's any way to change popup appearance time at least?


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Ed Cottrell
Professionally, I am a programmer, white-hat hacker, serial entrepreneur, geek, and attorney. Personally, I'm a Christian, husband, and daddy.
I am a moderator on Stack Overflow. I am honored and humbled by the trust placed in me by this community, and I am excited to make this an even better place to give and receive help. Thank you.
I'm a co-founder at Cereblitz - we make the world's first commercially-available shopping cart for custom and customizable products.
I blog at EdCottrell.com and tweet @EdInHouston and @Cereblitz.
I'm also a moderator on ebooks.stackexchange.com.
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ODT Online
ODT /directory
It is not very often Mathew Sinclair chalks up a first these
The former Black Cap and Central Districts top order batsman
has pretty much done it all when it comes to domestic
Remarkably, the 37-year-old is in his 18th season and has
scored more than 13,000 thousand first-class runs including
36 hundreds.
While Sinclair has enjoyed plundering runs against Otago,
with eight centuries against the province, until yesterday he
had never scored a 100 in Dunedin and he was quite pleased
about it.
He brought up the milestone when he flicked a delivery from
Otago all-rounder Ryan ten Doeschate off his hip and ran down
the wicket with both arms raised in joy.
''I think it was because that felt like a pretty challenging
innings,'' Sinclair said.
''Today was about patience and picking off the bad balls when
they were available. It was probably one of the harder
hundreds, so in respect to that it was a good day.''
Sinclair was eventually out for 142 but his innings has
helped make safe Central Districts' Plunket Shield match
against Otago at the University Oval.
The home side needed quick wickets if it was going to force a
result but Sinclair's knock stymied any progress in that
The veteran right-hander is in the twilight of his career and
has given up entertaining any idea of extending his
international career.
''I know that New Zealand dream has pretty much gone now. For
me it is about helping out the youngsters at Central
Districts, but also just getting out there and enjoying the
''I sort of weighed up [retirement] a few times but I feel
like I need to be settle in life outside of cricket first.
I've been playing for 18 years and I know it is not far away.
"I did a bit of a stint over the winter for the Napier City
Council and really got myself involved with their business
and economic development agency. That has opened my mind to
opportunities outside the game. But in saying I feel like I
have so much experience to offer the youngsters here.''
A name, residential address, and (preferably residential) telephone number is required from readers who comment on ODT Online. These details will not be visible to site visitors.
Submit your news & photos - Login or
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West Coast, Queenstown Times - Queenstown, Mountain Scene -
Queenstown, The Oamaru Mail - Oamaru, The
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Ashburton, The News - North Canterbury, Extra! schools
publication, Property
Times South Canterbury


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You are using an outdated browser. Please upgrade your browser to improve your experience.
iDevice Saves Life
Must See: Dramatic Rescue Of A Young Child Aided By An iPhone
Watch amazing footage as an iPhone gives firefighters the tool they need to rescue a toddler from a well.
Stella Violano
| April 2


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Children's Health
New Treatment Zaps Tonsillitis
Sept. 19, 2003 -- An electronic probe may soon replace the scalpel in treating tonsillitis and may put a major dent in lime gelatin orders at hospital cafeterias.
A new study shows a radiofrequency treatment currently used to reduce enlarged tonsils associated with obstructive sleep apnea, a sleep disorder associated with snoring, may also be a safe and effective alternative to traditional tonsillectomy for treating people with chronic sore throats or tonsillitis.
Researchers say more than 400,000 tonsillectomies are performed each year, making it one of the most commonly performed surgical procedures. Despite its popularity, conventional tonsillectomy techniques have changed little in the past 50 years, and the procedure is known for producing a lot of postoperative pain that requires a long recovery time.
The electronic alternative treatment involves using a blunt-tipped probe that delivers a low-temperature dose of radio waves to the tonsils to promote shrinkage. Because the procedure doesn't create an open wound as in traditional tonsillectomy, there is less postoperative pain and less recovery time. And in most cases, the patient doesn't require anesthesia.
More Waves, Less Pain
In the first major test of the radiofrequency technique in treating people with persistent sore throats, researchers studied the effectiveness of the procedure on 85 patients.
Twelve of the patients were children between the ages of 4 and 12 years, and the rest were adults with an average age of 32. All of the patients were recommended for tonsillectomy because of persistent tonsillitis, obstructive sleep apnea, or enlarged tonsils.
The results are to be presented at the American Academy of Otolaryngology Head and Neck Surgery Annual Meeting in Orlando.
Overall, researchers found 92% of the patients treated with the new technique had an improvement in tonsil-related symptoms, and most said they would undergo the procedure again and would recommend it to friends.
After about 13 months of follow-up, 78 of the patients had a significant reduction in sore throats, number of tonsillitis episodes, use of antibiotics, and a reduction in snoring and sleep apnea symptoms.
Tonsil size was reduced in all patients, and both the patients and doctor noted that the initial effects of the treatment began to emerge about two weeks after the procedure. Shrinkage of the tonsils continues for up to nine months in some patients.


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Global Economy
Trends and decisions affecting your wallet.
France is a mess, and Europe is worried
If economic troubles overwhelm Hollande's government and buoy the far right, the whole euro zone could feel the impact.
Kremlin to Russians: No food? No problem
Officials in Moscow are trying hard to reassure their compatriots that life will go on after many Western food imports have been banned.
Guess who gets hurt with Russia's foreign food ban
Putin's new restrictions on imported agricultural products may finally do what US sanctions haven't: make Russians mad.
Putin is much more cynical than you think
Column: But his ban on Western food may be a bigger risk than he thinks.
These maps show from where the US and the EU import all their fuel
The fuel trade fuels a lot more than just trade.
Putin doesn't look like he's about to give in
New US and EU sanctions may hurt Russia, but experts believe they probably won't work.
EU edges toward new sanctions against Russia's economy
Interconnected economies give European countries strong weapons against Moscow — if they dare to use them.
Asia's heroin now sold in lemon yellows and cotton-candy pinks
Why pastel-colored smack is being produced in the wilds of Myanmar.
This Singapore mall has real live maids for sale
They are on display and marketed as 'sweet-natured and compliant.'
South Korean 'kidults' aren't shy about ordering the Happy Meal
If you're a grown man in Seoul, there's more going on than drinking soju.
Refunds for bad sex and other weird consular requests
Some people just shouldn't leave home.
Cambodia's 'better factories' are getting a lot worse
The Southeast Asian nation was once a leader in the drive for cleaner sweatshops. How did mass faintings and union busting become the new normal?
Why Europe's new anti-EU parliament will vex America
For starters, some of the newbies are just wild about Putin.
If there is one image that sums up the World Cup in Brazil, this is it
Brazilian artist Paulo Ito has channeled the people and put his stamp on the world's biggest soccer tournament.
Wake up and smell the fungus in your coffee
'Coffee rust' is out to get your morning cup.
The world is falling all over itself to attract Chinese tourists
Here's a look at all the ways governments and companies are doing whatever it takes to woo the valuable Chinese tourist.
Amid signs of a recovery, Europe's south struggles to rise again
Despite some good news, the euro zone's sunbelt faces a long, hard road ahead.
With its prime minister ousted, here's what to expect in Thailand
After months of protests, today a court toppled Yingluck Shinawatra on dubious grounds. Her party calls it a coup.
Here's how much square-footage $1 million will buy you in the world's most expensive real estate markets
If you're looking for space, don't move to Monaco.
How worried are Russia's oligarchs? Enough to pay $236 million for an apartment with no toilet
As Western countries threaten new sanctions against Russia, the wealthy are dumping their cash in London.
This map shows which export makes your country the most money
Australia makes the most money from coal. Who knew?
Here's how Florida shrimpers get skewered by Obama's trans-Pacific trade pact
The local shrimping industry is already losing out to Asia.
How your snacks and cosmetics are destroying the environment
And killing orangutans.
These are the largest infrastructure projects in the Western Hemisphere
Some of them will surprise you.
97 percent, 49 billion, and 3 other convincing climate change numbers
After a UN panel's latest report, GlobalPost looks at five key statistics on the science of global warming.
The remarkable economic boom that began in Poland in 1990 has now become a remarkable economic divide
Born from a union protest, here's how democratic Poland lost the spirit of Solidarity.
8 scary (but very real) risks we all face if climate change goes unchecked
Global temperatures just 2 degrees Celsius higher than pre-industrial levels would carry 'considerable' risks, while temperatures 4 degrees higher would bring 'catastrophic' change
BRICS are so last season. Here are 10 other emerging economies to watch
French credit firm Coface put its weight behind Philippines, Peru, Indonesia and Sri Lanka as world's brightest new economies to watch.
Obama in Europe: 3 Questions with GlobalPost's Paul Ames
This Europe trip was already on the agenda anyway, what with nuclear and trade issues and the new pope. Then Ukraine happened. Here's what Obama's week looks like now.
Obama says US, Europe do not want a confrontation with Russia over Ukraine (LIVE BLOG)
The Ukraine crisis moved on to diplomatic halls, while people in Kyiv began to rebuild.
Q&A: 'We need shock and awe' against Russia
Economist Anders Aslund weighs in on the West's new sanctions against Moscow.
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The fresh new eNewspaper-eWorld-News its first number is published today in eMacedonia. The main goal is to inform the eCitizens for the TOP eWORLD NEWS around the globe concerning the eRepublik society and its citizens.
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Katarina's Sex-Exercise
Featuring Katarina Dubrova
Date August 12th, 2009
Duration 18:41
You're in SCORELAND to see busty chicks walking and jogging in tight tops. At the same time, their big boobs should fall out of their shirts and go flying in all directions or the exercise class is a waste of time. We instructed Katarina to work-out her tits and include nipple fitness exercises, which stimulate the release of the brain chemical oxytocin, a pleasure hormone that's also released during orgasm as well as pregnancy. For a closing training routine, Katarina was handed this thing called a battery operated muscle stimulator. She asked our photographer if he had any extra batteries on him, just in case she wanted to keep exercising after he stopped taking pictures. You have to wake up pretty early in the morning to keep up with Katarina. Running Time: 18:41.
What Members are saying about this update...
August 14, 2013
What a girl!!
August 04, 2012
This godess has got a beautiful face and magnificent eyes.She plays in some beautiful videos with the supreme godess,the most beautiful woman of all times : Milena Velba.Katharina can act,she has got a lot of talents.
June 11, 2011
hot and sexy
October 01, 2010
Watching Katarina's breasts bouncing while she's doing jump-jacks is ... well, it's stupendous!
April 12, 2010
katarina,you make me so horny.everytime i watch your video i have to jack off.i fantasize about satisfying myself with your young,sexy,naked body.i want to lick you all over,suck your big tits,titty-fuck you,eat and fuck your young pussy and i want you to give me agood blowjob and handjob.


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Usually Ships in 1-5 Days
Maitre fromager Max McCalman, author of "The Cheese Plate" and "Cheese," is steeped in the world of artisanal cheeses like no one else. In "Mastering Cheese," he shares the wealth of his expertise to help cheese lovers on their path to connoisseurship.
After years of teaching courses for amateurs at the Artisanal Premium Cheese Center, where he is Dean of Curriculum, McCalman has developed a compelling set of classes for understanding and ex-periencing cheese. A full master's course in a book, "Mastering Cheese" covers the world of cheese in twenty-two distinct lessons, featuring tasting plates that deliciously demonstrate key topics. For example, a chapter titled "Stunning Stinkers" explains why some of the strongest-smelling cheeses can be among the best tasting and then recommends several stars of this category. Learn about the issues facing real raw-milk cheeses and then go out and taste the differences between these cheeses and those made with pasteurized milk.
For the first time in any of his books, McCalman includes extensive information on the modern artisanal cheese revolution in the United States and prominently features these artisans and their products alongside the famous cheeses of Italy, France, Spain, and the United Kingdom.
Complete with helpful charts and an invaluable index of more than 300 cheeses, "Mastering Cheese" is the definitive course that you can use in your own home to pursue your passion for cheese.
About the Author
Max McCalman is the unofficial spokesperson for fine cheese in the United States, featured in everything from the "New York Times "and "Food & Wine" to "Queer Eye for the Straight Guy." He is the maî tre fromager of the Artisanal Restaurant Group: Terrance Brennan' s three-star restaurant Picholine, Artisanal Brasserie & Fromagerie, and the Artisanal Cheese Center in New York City. McCalman is also Dean of Curriculum at the Artisanal Cheese Center and has taught at many venues, including the Culinary Institute of America, the Institute for Culinary Education, and the New School. He lives in New York City with his daughter, Scarlett.
David Gibbons, a freelance writer, was coauthor with Max McCalman of "The Cheese Plate," which was nominated for both James Beard and IACP awards, and was also the writer for Overstreet' s "New Wine Guide" and Colin Cowie' s "Dinner After Dark." He lives in New York City.
David Gibbons is a translator and researcher based in northern Italy.


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Join the 'Cefotaxime' group to help and get support from people like you.
Cefotaxime Questions
We found 7 questions associated with the 'Cefotaxime' topic.
CEFOTAXIME SODIUM INJ IP 250 MG is used for?
Posted 24 Apr 2014 • 1 answer
Why cefotaxime is given for nosiocomial infection?
Posted 27 Mar 2014 • 1 answer
Which drug reaches the csf faster - ceftriaxone or cefotaxime? How much is the difference?
Which one has a fast onset of action in meningitis?
Posted 26 Nov 2012 • 1 answer
I wants to know about comparison between ceftriaxone and cefotaxime?
Posted 22 Apr 2010 • 1 answer
My patient is prescribed with two antibiotics: ampicillin and cefotaxime sodium. why is this so?
Posted 16 Dec 2010 • 1 answer
Can Cefotaxime Sodium Sterile be used for anything besides clinical use?
I just wanted to understand the alternate uses of Cefotaxime Sodium Sterile besides the obvious clinical one... just wanted to find out if it can be used as an intermediate to produce something else?
Posted 6 Dec 2010 • 1 answer
Cefotaxime - is it more powerful than amikasin?
mainly to treat salmonella infection with severe cough for 16 year old boy. the question is which is less harmful in side effects etc. thanks
Posted 24 Aug 2009 • 1 answer
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Reviewed by 4 customers
These chairs came assembled! That was the first great experience.
These chairs were just what we were looking for to match our mid-century decor. They arrived fully assembled, and were well wrapped, yet easy to unwrap. The seats are generous and well padded, and the curved backrest is very comfortable. We are very pleased with our dining room seating upgrade!
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World Market is great place to shop.


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Flo Rida was this morning's guest on Power 105. He spoke on his music, relationship with Nelly and DJ Envy recalls a time they almost got into it in LA. Valet wars. Ha! Wild Ones in stores now.
Tag: flo rida
Welcome to Miami. Everything that the 305 has to offer flashes across the green screen in Flo's new video featuring Pibull. The single is now available on iTunes.
So much for what happens in Vegas, stays in Vegas. With that said, here's Flo and Future's new video. Directed by Gil Green.
Welcome to Miami. In this ESPN report, Lil Wayne, Birdman, Flo Rida and others explain why Hip Hop's royalty all flock down to South Beach to sit court side at the American Airlines Arena. The Heat is on.
Flo Rida is born ready. And with Future's helping hand, he pulls an all-nighter on his new track, which premiered on South Florida's 99 Jamz.
As one of the acts for Bud Light's Port Paradise Music Festival and Jimmy Kimmel's concert series last Saturday, Flo ran through a few tracks off
Flo Rida gets his shine on by adding an opening verse to Rihanna's hit single. Think bling bling redefined.


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Adorable male and female Maltese puppies. They are just shy away from 8 weeks young. Puppies where given first set of wellness vaccinations. they where also dewormed. They are all ready for a new home.Price $599If interested please call (973) 477-5165Please no emails or text messages.
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Glee (2009–2015)
Episode List
Season 4
13 Sep. 2012The New Rachel
The members of New Directions compete to become the next star of the Glee Club, and a fresh crop of students is introduced.
20 Sep. 2012Britney 2.0
Brittany, in a funk, turns to the music of Britney Spears for inspiration. Rachel struggles to adjust to life in New York City.
27 Sep. 2012Makeover
The campaign showdown begins when Brittany and Blaine go head-to-head for student council president. Meanwhile, Kurt lands his dream internship.
4 Oct. 2012The Break-Up
In New York City, Rachel and Kurt are caught off guard by unexpected visitors. Meanwhile, Santana and Brittany adjust to their long-distance relationship.
8 Nov. 2012The Role You Were Born to Play
As auditions for the school production of "Grease" get under way, Marley, Jake, Kitty and Ryder compete for the lead roles.
15 Nov. 2012Glease
Rachel and Kurt pay a visit to Lima as the Glee Club launches its production of "Grease." Meanwhile, Santana returns to lend a helping hand.
22 Nov. 2012Dynamic Duets
Marley, Jake, and Ryder find themselves in the midst of a love triangle. Meanwhile, Blaine has a run-in with the Warblers.
29 Nov. 2012Thanksgiving
Some McKinley alumni give New Directions advice about Sectionals. Elsewhere, Rachel and Kurt have a nontraditional Thanksgiving dinner.
6 Dec. 2012Swan Song
As New Directions regroups after Sectionals, Finn ponders his future with the club. Meanwhile, Kurt gets a shot at redemption with a second audition.
13 Dec. 2012Glee, Actually
As 2012 draws to a close, Sam and Brittany live life to the fullest before the Mayan apocalypse. Meanwhile, Kurt has a Christmas he'll never forget.
24 Jan. 2013Sadie Hawkins
The Glee Club girls organize a Sadie Hawkins dance at McKinley High. Sam looks for evidence that the Warblers cheated at Sectionals.
31 Jan. 2013Naked
The Glee Club puts together a calendar photo shoot for a fundraiser. Meanwhile, a part in a student art film poses a moral dilemma for Rachel.
7 Feb. 2013Diva
Finn challenges the Glee Club members to find their inner powerhouses for "Diva Week." Emma prepares for her upcoming wedding.
14 Feb. 2013I Do
Will and Emma tie the knot on Valentine's Day, with current and former members of New Directions reuniting in Lima to celebrate.
7 Mar. 2013Girls (and Boys) on Film
As everyone recovers from Will and Emma's wedding, the Glee Club members are tasked with performing their favorite movie songs.
14 Mar. 2013Feud
The students give Will and Finn an assignment to work out the tension between them. Meanwhile, Santana is suspicious about Brody's side job.
21 Mar. 2013Guilty Pleasures
The members of New Directions perform songs that they're ordinarily too embarrassed to admit that they love.
11 Apr. 2013Shooting Star
As the members of New Directions prepare for Regionals, an unthinkable event occurs and puts matters into perspective.
18 Apr. 2013Sweet Dreams
New Directions gets ready for Regionals, where "Dreams" will be the theme. Rachel auditions for a Broadway revival of "Funny Girl."
25 Apr. 2013Lights Out
When the power goes out at McKinley High, the Glee Club members go back to the basics and perform acoustic numbers.
2 May 2013Wonder-ful
The Glee Club performs Stevie Wonder's greatest hits. Meanwhile, Artie receives news that could affect his future.
9 May 2013All or Nothing
It's time for Regionals, and the Glee Club is more determined than ever to advance to Nationals. Meanwhile, Brittany returns with a new attitude.


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Everything i like about israeli music forgive me if you wanted mizrahit i don't have it and don't really want it so enjoy this Completely awesome mix
29 tracks
5 comments on all israeli
Can I also please have the playlist since it doesn't display the hebrew? Toda raba! email@example.com


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Very good condition wood desk with cast iron base stands approx. 24" tall. Top measures approx. 20 7/8" x 12 5/8".
Adorable & sturdy. There is a slight tilt to the top, but this would make an interesting lamp table. I'm currently using it for one.
Marked in raised letters on the cast iron - On the outside of the legs base Chandler , & The Boston". On the inside of the legs / base Design pat June 29 97 , and Pat June 9 1896 , Nov 14 98.
View my Ruby Lane shop for a good selection of vintage artworks & collectibles. Bookmark it, as I add new items often,
Fine Art & Vintage Collectibles
Welcome! Enjoy Your Visit & Return Often.


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In the only boxing contest of the evening, which included Kempo kickboxing and MMA, Tyson Fury's highly-rated cousin looked to make an impression. The 6'7" teenager was confident and composed, using his superior reach to land stiff left jabs and control the pace from the opening bell.
As Finfera looked to get on the inside, Hughie began to pick him off, landing lefts and solid rights. A right uppercut wobbled Finfera before a flurry of lefts and rights to the body doubled him over for an eight-count. As Hughie moved in to finish, the bell rang to end the first round.
Another flurry of powerful lefts and rights to the body gave Finfera another eight-count in the second. Hughie, sensing that he could finish, saw Finfera trying to cover up the left side of his body and targeted the area with solid right hands, leaving his opponent on the canvas and him with a third stoppage in four fights.
"I hit him with a shot to the solar-plexus and he bent to the side, so I put two in," Hughie said.
Hughie was the first ever Irish/British fighter to win a gold medal at the AIBA Youth World Boxing Championships at super heavyweight, and now boasts four wins from four contests, with three knockouts.
"I thought it was a good fight, the guy needs a big round of applause because he took some solid body shots," Hughie's older cousin Tyson said.
"He's got a very long way to go but he's a rising talent."
Read the original article on news.boxrec.com
- Sports & Recreation
- Tyson Fury


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You limited your search to:
Partner: UNT College of Visual Arts + Design
Decade: 1960-1969
Collection: Texas Fashion Collection
Cocktail Dress
Date: 1960
Creator: Galanos, James
Description: Cocktail dress of ivory wool crepe. Long torso intricately cut; cap sleeves. Wide shoulders; gathers across back beneath narrow joke. Double breasted with four large cream colored circular buttons, reinforced with covered snaps and hook & eyes; deep V-shaped curve at neckline. Knee length. Lined in ivory silk crepe. Designer's label at left side seam: "Galanos"
Contributing Partner: UNT College of Visual Arts + Design
Cocktail Dress
Date: 1960/1970
Creator: Mori, Hanae
Description: Cocktail dress of blue, aqua and white rayon/nylon blend brocade with gold metallic embroidery in flower and semi-circle motif. Knee-length. Center front zipper is hidden by ivory satin placket with 5 self-covered buttons. Double collar of brocade under and ivory satin upper. Short sleeves. Two patch pockets with flaps and ivory satin covered button on front at sides. Princess seams. Inverted pleat in back starts at waistline; half belt band on back waistline is finished inside princess seams. Lined in blue rayon jacquard with "Mori Hanae" imprint. Designer's label at center of upper back: "(Japanese characters) / Hanae Mori" Size "12" tag attached to center of base of designer label. Retailer's label above designer label: "Neiman-Marcus" Fiber content /care label above designer label, at center back neckline just below collar.
Contributing Partner: UNT College of Visual Arts + Design
Cocktail Ensemble
Date: 1960
Creator: House of Dior
Description: Cocktail ensemble of silver and gold metallic matelassé. a) Jacket in box style. Rolled, wrap collar is closed with 2 snaps and trimmed with large self-covered button. Bracelet length sleeves. Single breasted and closed with a snap at the collar and 2 large self-covered buttons with bound buttonholes. Lined in light sage colored silk. Designer's label at inside right hem of opening: "Christian Dior - New York, Inc." Retailer's label at center back neckline: "Neiman-Marcus" Union label under right armhole. b) Under dress. Short sleeves with gussets. Jewel neckline. Slightly gathered, dropped waistline. Below knee length. Center back zipper with hook & eye. Lined in matching silk. Designer's label at center back seam of lining near hemline: "Christian Dior - New York, Inc."
Contributing Partner: UNT College of Visual Arts + Design
Cocktail Ensemble - Dress and Jacket
Date: 1965
Creator: Christian Dior New York Inc.
Description: Cocktail Ensemble of beige chiffon. A) Cocktail dress. Short, knee-length or slightly longer, sleeveless dress with narrow straps. Rounded neckline with self ruffle edging. Chiffon of bodice is gathered at neckline, vertical at front, but rounding to horizontal at back. Skirt has knife-pleating from natural waistline to hips, the pleats opening from hips and falling softly to hem. Center back zipper closure on main dress, with series of 4 snap closures below waist on pleated outer skirt. The skirt portion is formed as a pleated overskirt of chiffon over an inner silk crepe inner sheath, which has a wide ruffle of crepe at hem. Designer's label: "Christian Dior-New York Inc" Retailer's label: "Neiman-Marcus". B) Sheer jacket, short, almost cropped, of doubled chiffon with long sleeves and self-ruffle trim around edges of cuffs, neckline, center front opening and hem. No label. C) Belt for dress, leather covered on front with chiffon matching dress. Single hidden hook closure. Stamped on back: "14", "Christian Dior / New York, Inc" and 382"
Contributing Partner: UNT College of Visual Arts + Design
Cocktail Ensemble - Dress and Jacket
Date: 1965/1969
Creator: de la Renta, Oscar
Description: Cocktail ensemble of orange wool with embroidered pattern of small squares of orange and silver novelty thread which form a larger abstract pattern. Ensemble consists of: A) Cocktail dress. Knee-length, sleeveless dress with rounded neckline edged with gold braid trim accented with gold studs and silver rhinestones. Bodice with princess seaming for fit. Attached belt of same fabric at natural waist edged by bands of same braid as neckline. Skirt gathers at waistline, and has side slit pockets at hips. Hem of skirt trimmed with same braid as neckline. Dress has a center back zipper, and is fully lined in orange acetate. Retailer's label at neckline to right of zipper: "Balliets / Oklahoma City, Okla." Size "6" tag at base of zipper. B) Matching fitted jacket trimmed with same braid at rounded jewel neckline, along the center front zippered opening, natural-waist hem, the cuffs of the long, set-in sleeves, and the upper edges of the two patch pockets at bust. Lined in orange acetate. Designer's label at left side near zipper: "Oscar de Le Renta" Retailer's label at center back neckline: "Balliets / Oklahoma City, Okla."
Contributing Partner: UNT College of Visual Arts + Design
Cocktail Hat
Date: 1969
Creator: unknown
Description: Cocktail or evening hat covered with blue-green-blackish iridescent coque feathers. Hat is based on a pillbox style crown, conical, with flattened top. The entire surface is covered with overlapping feathers. Rising from the center of the crown is a spray of brown horsehair and high standing feathers. Brown felt interior crown with brown grosgrain ribbon inner headband. Two combs at sides for securing hat to wearer's head. Retailer's label: "Titche's / Dallas"
Contributing Partner: UNT College of Visual Arts + Design
Cocktail Hat
Date: 1960/1969
Creator: Balenciaga, Cristóbal
Description: Cocktail hat of draped brown silk. The hat, reminiscent of a turban, is a soft crown construction, gathered into horizontal folds at front with a rhinestone set clip shaped as an "8", one "s" curve set with rectangular stones, the other with three rows of circular stones. Interior lined in brown mesh, with inner black grosgrain ribbon hatband. At front of inner hatband is attached small comb to help secure hat to wearer's head. Accompanied by a small hatpin, the head covered with same fabric.
Contributing Partner: UNT College of Visual Arts + Design
Cocktail Suit
Date: 1960
Creator: Chanel, Gabrielle "Coco"
Description: Cocktail suit of black silk satin consisting of: A) Waist-length jacket formed of vertically arranged heat-set pleats with five horizontal bands applied across the pleats. There is a panel of ivory/off-white silk extending from the neck of the jacket, forming the collar of the jacket and simulating the effect of a blouse being worn under the jacket. The long sleeves are also pleated, with single band near the base of the sleeves, from which extend ivory/off-white silk mock cuffs. Center front opening with three applied black bows on the lower three horizontal bands. The opening is secured with three hook-and-loop closures hidden by the bows. Lined in black silk. Designer's label at inside back neckline: "Chanel" Style number tag beneath designer's label: "10967" B) Matching mid-length skirt of similarly pleated black silk, with a plain waistband and a single horizontal black silk band 2" below the waistband. Three hook-and-loops in the waistband, and four snaps along closure at left hip. Skirt has a single panel of organza lining in back, the rest of the skirt being unlined to allow more movement of the fabric.
Contributing Partner: UNT College of Visual Arts + Design
Cocktail Suit - Dress, Underskirt, and Jacket
Date: 1963
Creator: Givenchy, Hubert de
Description: Three piece cocktail suit of black quilted silk damask consisting of: Sleeveless tunic overdress, knee-length, constructed as an "apron", with back opening which overlaps and secures with three covered buttons. Dress is sleeveless, with rounded neckline, slightly raised waist, princess seaming, and skirt which is slightly flaring at hips and then becoming tubular. Underskirt skirt, with wide hem of the same damask which extends 8 inches below hem of dress, creating a layered look. Matching jacket with Bermuda collar, double breasted with three double rows of braided buttons and straight bracelet-length fitted sleeves. Designer's label: "Givenchy / Paris" Handwritten label underneath designer's label: "28554" Costumer's tag: "Don. Mrs. Audrey Hepburn"
Contributing Partner: UNT College of Visual Arts + Design
Culottes Dress
Date: 1960/1969
Creator: Dominic
Description: "Culottes dress" of orange, white, and yellow silk petals over white crepe. The garment is constructed as a pair of white crepe mini-culottes with attached sleeveless overdress in the style of a pinafore of net covered in orange, white and yellow silk petals. Wide, rounded neckline scoops in back. Attached cream satin ribbon sash wraps around waist to back to form a bow, and closes with 2 hook & eyes. Over-skirt opens in back from waist to hem. Bodice with center back zipper with hook & eye. Lined in ivory silk or acetate. Designer's label at inside near hem: "DOMINIC / for / MATTY TALMACK / New York" Retailer's label at inside near hem: "Neiman-Marcus" Size label near hem: "8"
Contributing Partner: UNT College of Visual Arts + Design


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UPS Reports Strong 2Q Results
- Positive Momentum Continues with 2Q EPS up 6%
- International Achieves 2Q Record as Operating Profit Climbs 11%
- U.S. Domestic and International Operating Margins Expand
- Higher International Exports Driven by Express Products
- Revenue Growth Tempered by Changes in Fuel and Currency
- Affirms Full-Year 2016 EPS Guidance of $5.70 to $5.90
UPS (NYSE:UPS) today announced second-quarter 2016 diluted earnings per share of $1.43, a 6% increase over the same period last year. International operating profit increased 11% to $613 million, representing the sixth consecutive quarter of double-digit growth.
UPS Worldwide Express Package Service Helps Businesses Deliver Urgent Shipments
- Service now available in 117 countries and territories
- New countries include: Myanmar, Albania and Dominican Republic
- Guaranteed delivery on the next business day by 10:30 a.m., noon, or 2 p.m., depending on the destination
UPS (NYSE:UPS) today announced the expansion of its UPS Worldwide Express™ package service to reach 117 countries and territories, providing an earlier delivery option for customers to more locations. UPS delivers more packages internationally than any other carrier.
Longitudes: The UPS Blog
Blockchain Meets Virtual Reality
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Happy Independence Day all of you Mighty Masters! I hope everyone got their run in and are able to celebrate our freedom!
Kim, welcome! Running parking ramps...that is great thinking out of the box! Today was hill training for me, so I thought about you. Being in East Tennessee, I don't have to go far to find plenty of hills! Take your choice, long, short, steep, gentle, they are all within my neighborhood. I wonder if that is a curse or a blessing. Both, I suppose.
As to heart rate, I'll be 61 next Wednesday.....eeek! One more year to SS yeah!!!! I wear a Garmin 405 and my HR is in the 140's for a comfortable pace around 9:45-10:00 min per mile pace. Speed intervals and hill training will push it to 150-165 and I'm really getting uncomfortable at the upper end. I have to be doing a run/walk interval to slow it down below 140, which is what I strive for on LSD runs. I'm doing mostly a 2:1 or 3:1 run/walk ratio and hitting an 11-12 min pace on those long runs. My HR has hit as high as 188 according to Garmin, but how accurate is that?!? I think you just have to use it as a guide. I do know that my Garmin measures distace longer than my daughter's newer watch by approx .1 per mile.
Stay safe everyone and I wish everyone a happy July 4th!
Marie from Tennessee
Training for Disney 2013 Goofy Challenge.....Yes, I'm certifiably CRAZY!
61 year olds must be out of their minds to run a half marathon followed by a full the next day!
Disney Half Marathon 1/7/2012 2:37:59
Bear Hunt 5K 9/24/11 28:28 pb
Trojan Trek Trail 5K 8/6/11 31:45
Expo 10K 5/28/11 1:01:28,
Expo 10K 5/26/12 1:05:39
Eastman 10K 9/8/2012 1:01:11 pb
"Let us run with perseverance the race marked out for us." Hebrews 12:1
Kim, welcome!! I LOVE your parking ramp idea!! It sounds like the perfect solution for a morning workout before a hot and humid day downtown. It's outside but under cover; it's challenging but predictable. And, cement is cool in the mornings. I work downtown and need to get my runs in early if I want to be outside so I've got to try it!
Marie, thanks for your HR details. They're very useful as a benchmark for my age range. Your lifestyle sounds more active than mine and I'm betting you weigh a lot less (am 155) so these might be factors but it makes me wonder why my HR is at 140 when I run a 2:1 ratio with 12 mm: 17 mm speeds. It all seems too slow and I'd love to push harder but worry about injury since I've been told I'm pushing too hard already. Last race the weather was hot so I used a 1:1 ratio and let myself go the speed of the race since I was going to be walking so much. Turns out I spend a lot of time running 9-10 mm when I don't regulate and I'd love to get to the point that I could stop holding myself back. I've been as high as 150 HR with just fast walking so...? Going to cardiologist soon and if he clears me, I'm making a big push.
My metabolism decided to wake up recently and I'm slowing losing weight. Today is my first official day with a healthy BMI. WhooHoo!! Worried that I'll gain. Also, saw a pic from the last race and hated how old and overweight I looked. Am dealing with Mom's terminal state; we don't know how long she'll be conherent, etc. and difficult relationship stress at work so reality makes joy a challenge these days. Ran 3.5 yesterday and if felt like 6. Wondering if I've lost a lot of endurance. Time to start training again for fall HMs and need motivation. Am not organized or excited yet, just worried. I guess that's a beginning.
Happy 4th to all! Enjoy your runs and races!!
Mary Kay
Running: Started 5/6/2011; Graduated C25k - 7/21/11; Graduated B210k - 11/24/11;
PRs: 5k - 36:42; 8k - 1:10; 4.15 m - 53.41; 10k - 1:18; HM - 2:56:31
I may be slow but I'm persistant.
Goals: 5k under 30 min.; HM under 2 hr.; AG award in the USAF HM! and one full marathon.
It won't be easy but it will be worth it!
Happy Independence Day!
My older son and I ran the Firecracker 4 mile today and enjoyed a fun race. The race is sponsored by a local running group and their events are always top knotch. The RD sent out a notice yesterday that the race was on, but warning of the impending heat and humidity. They made provisions for 4 aid stations, numerous ice/water sponging stations and suggested that today was not the day for a PR! Temps were already 88 degrees at the start of the race as the 1.7 mile walkers and the 4.0 mile runners headed in opposite directions on the course. Most of the ccours was run through an older residential area with mature trees that offered shaded areas. The home owners and spectators offered sprinklers, running hoses and cheers as we passed by. It was fun asking some of the younger kids to squirt us with the hoses, and they gladly obliged! Everyone was playing it safe with pace and effort due to the conditions, and I noticed only 1 runner being assisted by the EMTs at mile 3. Ran for a while with a local legend who is 89 years young! I can only hope to be still running strong like that one day! The last 3/4 mile was run on a bike path through the park and as we crossed a wooden bridge the path opened onto a field and the finish was within view. Finished strong, but not with a great time. Just happy to be out there today celebrating the wonderful country we are blessed to live in! Great post race food and beverages, including beer at 8:30am (it is Milwaukee!). The park swimming pool opened up for the runners, and after a rinse off, we dove in. What a treat! Headed home to light off the Q for chicken, ribs, lots of watermelon and watch the fireworks from the patio!
Mary Kay~Hope running helps to bring some peace into your life right now.
Marie~Wishing you an early Happy Birthday! Bet running the TN hills is a challenge, yet beautiful!
Kim~Enjoy your visit w/ family and running at the beach!
Run strong, run safe!
Hi everyone, 50+
I am 62.5 years young and started running 2 yrs ago after 30+ yrs of not running. Ran decathalon in college and continued to run until early 30's. Presently running 3-4 days/wk , intervals, tempo,and long runs totaling 20 mi/wk. Mastered 20 5K's this past year with a pr of 22:58. Presently training to break 22:00 5K over the next 4 months.. Running more than 20+ mile/wk usually ends in injury for me. My training now is at shorter distances/day but at a much faster pace. I also found that training every other day allows my body to recover faster.
Adidas Micoach Pacer has worked very well for me. I program my own training and use micoach training schedules also. Nike + GPS watch helps keep acurate distances and pace, but their internet site is usually down and not very helpful. My old stopwatch and marked distances are my faithful stand-by.
Ran across a book last week, "Run Less Run Faster" by Pierce, Murr, and Moss. This is by far the best information on training I've read in years. Plan to start their training program next week. It's similar to how I train but more intense and slightly faster training pace. This book covers training for 5K to Marathon.
Running has allowed me to get off BP and Cholesterol meds, lose 20lbs, and be in the best shape of my life. I guess I've reached my most important goal!
Tried again to post here - keep getting "Restricted Content" message. Have spent about two hours on this - no more time to waste on this...
Have written to Support, and received no reply.
Too bad, I was enjoying participating.
If they reply and I get it soprted out, I'll post again then...
Dean: Hello and a hearty welcome to our 50+ group. We cover everything from beginning 5K'ers to experienced marathoners and, as you have probably seen from reading a few pages of posts, we're not shy about voicing our opinions and suggestions. I think we're in every part of the country (NE Illinois for me) and we're all sharing the hot weather. I am impressed that your running has freed you from some of your meds. Unfortunately, my cholesterol went up even after I started running, so I'm continuing it.
Kim: Welcome to you also. No parking ramps in our town, but we have a variety of hill terrain.
Mary Kay: Congratulations on reaching a healthy BMI. I'm sad to hear that your personal life could be better, but we're all here if you need a place to vent.
Marie: An early Happy Birthday To Youuuuuuuu!!!
Debra: I'm glad you didn't push hard on your race today. Yes, it is Milwaukee, so beer at any time of day is expected. Running with your son has to be a joy. After the recent deaths in the Chicago and other marathons, race organizers are being exceptionally careful to warn runners of adverse conditions and are adding water stops. At my HM in Michigan in May where it was close to 80 degrees by the 9:00 start time, most of the course was in the country and the residents turned out in droves with their hoses.
Still way too hot for me to run outdoors; it was 80 at 7AM here in the Chicago area. Some runners thrive in this heat, but I'm the opposite. Give me 50 degrees any day. So, off to the health club for four miles on the track, preceded and followed by some machine work. Home now, drinking chocolate milk.
Happy July 4th to all. Stay hydrated and run safely.
Completed in 2012:
The Qualifier HM, Midland MI, May 2012, 2:58, 80+ degrees
Dam to Dam 20K, Des Moines, IA, June 2012, 2:17, PR for this race
Garry Bjorklund HM, Duluth, MN, June 2012, 2:20
Fox Valley HM, St. Charles, IL, 9/16/12, 2:23
Des Moines HM, 10/21/12, 2:19
Tentative plans for 2013:
Wisconsin (Half) Marathon, Kenosha, WI 5/4/2013 (registered)
Dam To Dam 20K, Des Moines, 6/2/2013 (registration opens March 20th)
Grandma's (Half) Marathon, Duluth, MN, 6/22/2013 (if I get picked again in the lottery)
Des Moines HM, 10/20/2013 (registered)
Thank you Debra and Steve for your kind words. I have no idea how the next few months will be. I just left a perfectly nice party early (after 3hrs) overcome with a need to be alone so I guess I'll find out just by plodding through. Running did help a lot when I was visiting Mom so I'll hold onto that. Unfortunately, it is now 99 w an allergy alert and the gym is closed and I don't drink. Bummer.
Debra, loved your race report! Sounds like so much fun I want to look for a race for next year's 4th.
Rob, I hope you'll try posting from another computer or using iExplorer. Hate to lose your fine wisdom and I suspect it's a browser compatibility issue. Lenzlaw would have had the answer if there was restricted content. Now that I think about it, I've only gotten the message when using my MacBook Air. I haven't had that problem posting when using my work desktop and MS iE as the browser.
Welcome, Dean! You'll find these folks have a wealth of information and inspiration to offer. I'm rather new and still trying to catch up.
Steve, glad to hear you're planning your next run! Was starting to get concerned. It is rediculously hot here, too, but I'm going to push for at least my LSR days outside. I was encouraged at today's party to see the heat bothered me a whole lot less than many others which I credit to adjustment more than anything else.
Stay strong, hydrated and happy out there!
Mary Kay
Running: Started 5/6/2011; Graduated C25k - 7/21/11; Graduated B210k - 11/24/11;
PRs: 5k - 36:42; 8k - 1:10; 4.15 m - 53.41; 10k - 1:18; HM - 2:56:31
I may be slow but I'm persistant.
Goals: 5k under 30 min.; HM under 2 hr.; AG award in the USAF HM! and one full marathon.
It won't be easy but it will be worth it!
Debra-sounds like a good way to race if it has to be in this heat. The 5K this morning started at 84 degrees; I had hoped to stay under 30 minutes by using a 3/1 run/walk ratio, but couldn't make it. Still satisfied, given the heat. I was hoping for sprinklers and hoses to run through, but none of that, despite running through neighborhoods with folks on the lawn cheering us on. That would have helped. Only one water stop too. There was one runner who needed ambulance assistance, but I think they just gave him fluids and cooled him, didn't hear of him being transported.
Dean- Welcome! I just checked that book out of our library yesterday to take on vacation. It looked like it would be helpful to me, since I normally only run 3x/week. Glad you found it helpful!
Marie-birthday wishes next week!
Mary Kay- sorry it's a struggle right now. Prayers going your way- persevere!
Leaving tomorrow for SW Missouri to inter my Mom's ashes and visit my wifes best friend since childhood. Quick trip, back by Sunday, then 5 days vacation in northern Wisconsin! The question is, will it be any cooler by then??!!
Run strong and safe; have a blessed 4th!
Dan-started running 1/29/2011 at age 57
notable 2012 runs:
Crazylegs Classic-Madison-8K--4/28/2012--00:52:14
Roxbury Rural Run--5K--5/5/2012-- 29:32-PR
Haslanger Classic--10K--8/4/2012--1:06:19 PR
WO-ZHA-WA Run--HM--9/15/2012--2:37:45
Honky Tonk Marathon- Wisconsin Dells- 10/21/2012-5:39:09
2013 runs:
Fleet Feet New Year's Day Dash-8K-1/1/2013--54:23
Door County HM- 5/4/2013
Fox Cities HM- 9/22/2013 (60thBD!)
Mary - so sorry to hear about your Mom. I feel your pain.
Tried posting an update on my heart rate training on an iPad, on a PC with IE8 and from another with IE9.
Can't get it posted. Took out any brand names, proper names, even replaced contractions with real words. Can't even find a word that could be construed as rude or even mildly negative.
Giving up.
Have written twice to support, found their terms of use document and treid going through it, but it's written by lawyers and I'm just a lowly computer geek - can't slog through it.
I will continue to read and make little comments where possible, but the posting I already created just won't post! Had some interesting stuff to tell you about my training (ran 26 km or 16 mi since Sat AM)...
Rob, sounds like you've tried everything I thought of and more. So sorry it's been such a frustrating time for you. A person can only take so much! For example, the damn mice aren't even hiding any more; they're up on the counter top. Last night I heard them push the mouse trap aside. Guess it was in their way. Grrr
Thanks for your prayers, Dan. One day at a time. Unfortunately my training is suffering and it's eating me up that I'm not on target so soon in the season. Thought I was doing speed work today, at least that was my reason for letting myself run only 2.5 m on the TM. Turns out my overall pace was,.. good grief, I hear a faint bark. Oh, thank God, it's a dog and not those damn mice. Well, anyway, my pace was slower than Sat.'s race. Of course I didn't get that info until I was off the TM and cooled down. It's balmy outside right now and I'd love to run but it's dark. I really should wait until Sat. morning but it's going to be hard. Good news, though. We had some wicked rain and it seems to be cooling a little.
Run strong and have fun, all!
Mary Kay
Running: Started 5/6/2011; Graduated C25k - 7/21/11; Graduated B210k - 11/24/11;
PRs: 5k - 36:42; 8k - 1:10; 4.15 m - 53.41; 10k - 1:18; HM - 2:56:31
I may be slow but I'm persistant.
Goals: 5k under 30 min.; HM under 2 hr.; AG award in the USAF HM! and one full marathon.
It won't be easy but it will be worth it!
Mary Kay~Wish I could fly to Ohio to go for a run with you! Hang in there - you are going through a lot of stuff right now. When I read your post I see a stong, determined athlete with an awesome sense of humor. Please know you're in my prayers. Brazen rodents! They are never happy with a little corner of your abode, they move right in. Never understood why Beatirx Potter (& other children's authors) found them so charming!
Dan~What a blessing for your wife to share such a long history with her friend. My husband met his best buddy at Little League 54 years ago. Those frienships ar pricless! Thinking of you while you make the emotional journey to MO.
Rob~Is Active support on an extended holiday??? Keep trying...I've been lucky on my desktop w/ Mozilla Firefox.
Steve~ Happy you are to get in safe workouts at the gym. Looks like more seasonable weather heading our way for the weekend.
Dean~Welcome! Sounds like you have a lot of wisdom to share. Post often, and let us know how training is going for you.
The furnace-like temps continue in the upper midwest, and I'm heading to the track at the indoor ice rink for a 4 miler this afternoon. The track is hosting the Heatbreaker HM & Relay at the end of the month. So happy to have a "cool" place to run!
Run strong, friends!
What a wonderful day to run! It was a cool 65 deg this morning after a really severe storm (lots of wind damage in neighborhood and thoughout the area) w/ some good rain blew through last evening. My daughter's house had a bit of damage, but fortunately we dodged any major stuff. I started and stayed slow and steady, having to watch the debris on the road and had the best 4 miler I've had in a long, long time. These are the runs where you just want to keep running and running. But, I knew I would run tomorrow w/ daughter so didn't want to push matters. Ankle is still tender, but with the drugstore brace, it is feeling fine.
Rob, so sorry to hear you are having so much trbl posting. Hopefully Active Support will get things cleared up for you. They had a LOT of trbl a while back and many of us got frustrated and left the site. Several haven't returned. I thought Active had it cleared up, but apparently not for you. I appreciate your input and hope you will hang around.
Dean: Welcome!!! Congrats on the wt loss and the success in rejoining the running ranks. Sounds like you have a lot to share w/ our group.
MaryKay, I feel your pain. I too am dealing w/ aging/ailing parents. Each day brings it's challenges. A few days ago, my Mother (who has dementia) put some "eye cream" in Daddy's eye...only it wasnt' optical stuff.....it was Super Glue!!!! I just about freaked out. Fortunately, he realized something wasn't right and started immediately washing it w/ cold water. Major disaster averted.
Dan, hope you and your wife have a safe and enjoyable trip. It's good to connect w/ "old" friends, but I know it will be an emotional time for you.
Steve, stay cool my friend! Yes, 80 deg at 7 am is absurd running weather! I deal w/ it, but just s-l-o-w my pace down. I do hit the indoor track when it is cold and rainy! I can take the heat, somewhat, the cold ok, the wind, even the rain, but when it is cold and rainy, I draw the line and head inside!
Debra, congrats on your race and doing it w/ your son. Sounds like you had a fun time and played it smart by not pushing the pace.
OK, impt stuff: NRR....we had a terrible tradgedy just up the lake from me over the holiday. 2 young boys were electrocuted and died while playing in the water in a marina off their houseboat. http://www.knoxnews.com/news/2012/jul/05/boy-11-extremely-critical-after-apparent-lake/ Please, if you or anyone you know is enjoying the lake this summer, pass this information on. We often hear of drowninngs, but there are other dangers associated w/ the water too.
Stay safe, stay cool and happy running!
Marie from Tennessee
Training for Disney 2013 Goofy Challenge.....Yes, I'm certifiably CRAZY!
61 year olds must be out of their minds to run a half marathon followed by a full the next day!
Disney Half Marathon 1/7/2012 2:37:59
Bear Hunt 5K 9/24/11 28:28 pb
Trojan Trek Trail 5K 8/6/11 31:45
Expo 10K 5/28/11 1:01:28,
Expo 10K 5/26/12 1:05:39
Eastman 10K 9/8/2012 1:01:11 pb
"Let us run with perseverance the race marked out for us." Hebrews 12:1
Hi Everyone
I have been slacking on posting however; have kept up with what everyone has shared. My brother & I did not participate in the 4th of July Race and I truly missed it! Did manage to get out at 7:30 a.m. to get in 3 miles. Glad I did so early morning; with the heat I would not have done it later in the day. Debra: How great to be able to jump in the pool! Now that the way to end the race! Dan: Hope you & your family are enjoying your vacation in Wisconsin; such a pretty area! Dean: Congrats with the weight loss and being able to kick the meds; that is terrific! Dean: Keep posting; we all know it can be challenging at times; however; we are getting some of your posts! Love having newbies join us! MaryKay: Yikes! Mice! Sure not fun to have them as roomates! Hope by this time they have departed! Marie: So glad your dad acted fast on flushing his eye. I work at an eye care facility and you would not believe some of the stories I have heard...& these are stories from so-called healthy people w/ out dementia!! I'll say an extra prayer for you I know how challenging caring for a parent with dementia.
Happy Safe Running all!
Started Running August 2008
5 mile race/May 2010 59:00
5 mile race/July 2010 62:00
Half Marathon/September 2010 2:45
5 mile race/May 2011 63:00
Half Marathon 09/24/2011 2:53
5k 03/31/2012 43:00
5k 06/09/2012 41:39.5
If your tired of starting over; stop giving up!
Hello Everyone! It's Friday Dear Friday, you should know that Tuesday tried to be you this week and it was not cool!
Well, training weekend here... tonight 6 mile run with 2 at MP, Tomorrow easy 3 mile run and Sunday 13 miles long, slow... 12 weeks out from the Denver marathon... have the finish line in my sight! (off Monday's, 7 mile Hills Tuesday, Off Wednesday - the rest of my schedule)
MaryKay - Have you tried the garage run yet? Seek JOY in every day - it's there, often, you just have to look for it.
Debra - What an AWESOME July 4th experience! Jealous - runnning in an Ice Rink...it's HOT here in Houston!
Dean - Welcome... I also use Nike+ ... love it... yes the website has issues, but hopefully when they get the new site completed, it will be smooth operation. I also was on Cholesterol meds, been off for a year now! Celebration! Excellent work with your weight loss and reaching your goals!
Rob - I had the same thing happen to me on another sight - frustrating! Hope things get ironed out for you... looking forward to reading about your training.
Steve - I will be in Chicago the end of July - can't wait to run along the lake! Praying for cool weather! Pipe dream I know
Dan - Safe Travels on your journey...
Marie - I grew up on the water and around marinas. My Daddy taught us to never go in the water around marinas...full of elec current...very dangerous... I did hear about this tragic accident on the news.... so sad! WOW - nice cool runs, your ankle is better and you get to run with your daughter... WONDERFUL! Great that you can have time together running!
Ya'll have a great weekend... stay COOL, run smart!
Hi folks!
Will try again to report on my training over the last week. Hopefully redoing the post I wrote (the one that Active keeps rejecting) from scratch will eliminate the bug that's keeping me from posting.
I received so much good information from a bunch of you here (Tony and Len and Mary among others) that I wanted to give back.
Found out I could keep my heart rate at 85% after all. I had to walk a few times to keep my rate below that, but it was more of a workout than I thought it would be.
Keeping myself around 85% of MHR:
Saturday - 8 km - average pace: 7:45 / km
Sunday - 10.5 km - average pace: 7:25 / km
Tuesday - 8 km - average pace: 7:10 / km
(By comparison, my race pace for distances like this is just under 6:00 / km.)
See how my pace is increasing while my HR is being held constant?
By the way, running in that zone has another advantage: far less stiffness and leg pain the day after! My legs feel fantastic! The easy runs and the brutal routines my trainer is putting me through are making me stronger.
Now, I understand that there are many factors other than just the strength/efficiency of my heart that come into play, for example other stresses like the intensity of my gym workouts between my runs, the amount of sleep I'm getting, the temperature, etc. I am not trying to read too much into the apparent progress I am making, but there does seem to be an indication that I am on the right track.
So thanks folks for your input. I have done a lot of reading on the topic, consulted with my trainer at the gym and our running coaches, and of course with you in this thread. It takes an entire village to raise an idiot (is that how the saying goes?) and I appreciate your help.
Going to have an easy, short run in that same aerobic zone tomorrow morning, then a 10 km race on Sunday. Interested in seeing what the race brings after a week of training in that aerobic training zone, but am not going to push too hard (yeah, I always say that until the gun goes off!).
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