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VAIL - For 35 years, Sweet Basil has created a standard for mountain dining in Vail. Now, some of Sweet Basil's most popular dishes can be sampled at home with the release of the restaurant's first-ever cookbook. "The Sweet Basil Cookbook" includes more than 50 recipes that have been modified for cooking at home but with all of the flavors and substance of the dishes served in the restaurant. "Over the years, we've received so many requests for recipes that we thought creating a cookbook was a great way to celebrate our 35th anniversary," said Matt Morgan, co-owner of Sweet Basil. "Although we focus on where Sweet Basil is now, we acknowledge where the restaurant has been, as well. People will see recipes for old favorites, as well as new dishes, featured in the cookbook. We like to think it's the best of both past and present." Morgan and fellow Sweet Basil co-owner Kevin Clair worked closely with Executive Chef Paul Anders to select a cross section of dishes that guests have come to love at the restaurant. Recipes range from classic dishes, such as the saffron angel hair pasta and hot sticky toffee pudding, to recent favorites such as Colorado lamb T-bones and herb-crusted Rocky Mountain trout. Over the past two years, members of the Sweet Basil team worked closely with one another to select some of the most popular dishes and make them accessible for people to prepare at home. Anders worked tirelessly to replicate recipes on a smaller scale to ensure that what was produced in the restaurant was approachable and could be reproduced at home. All recipes have been scaled back to serve eight to 12 people. "We had thousands of menu items to consider when choosing recipes for the cookbook," Anders said. "Our goal was to select dishes that resonate with guests. The challenge was scaling them back to a size that works for cooking at home."One fan favorite that Anders was sure to include was the shrimp and calamari, which has been on the menu for 10 years. "We've included the original recipe for the shrimp and calamari that was developed before I even worked for the restaurant," Anders said. "I changed the recipe a few years ago, and it was noticed - not in a good way. There are some classics that people have come to love, and some things don't need changing. For our guests, the shrimp and calamari was one of those classics not to be toyed with." "The Sweet Basil Cookbook" is available for presale now on the Sweet Basil website, www.sweetbasil-vail.com. The cookbook will be available for purchase at Sweet Basil and The Bookworm of Edwards beginning the last week of November. Preorders are available by calling 970-476-0125. Cost for the cookbook is $35 for local pick-up or $40 with shipping.Sweet Basil is open for lunch and dinner daily. For reservations or more information, call 970-476-0125 or visit www.sweetbasil-vail.com.
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November 21, 2012
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The Olga and Dorothea Dessin Society for the Prevention of Cruelty to Animals has again teamed up with the nonprofit Eastern Pennsylvania Animal Alliance (EPAA) to combat cat over-population.
Dessin will offer 40 FREE feline spay and neuter surgeries and vaccinations, to feral or stray cats, through EPAA's surgical van on Tuesday, November 12, at Dessin Animal Shelter, 138 Miller Drive, north of Honesdale.
The event, titled "Avoid a CATastrophe!," is also made possible in part by a grant through the John and Helen Villaume Foundation and a donation from a community member who wishes to remain anonymous.
Certificates, for the EPAA van, and this community service, MUST BE OBTAINED IN ADVANCE at Dessin Animal Shelter, during business hours, beginning 11 a.m., Saturday, October 5.
The felines will receive spays or neuters, rabies vaccinations and required ear tipping. Certificates are available, two, per household, first come – first serve. They must be used, on November 12, in conjunction with this event.
As part of its humane education program, only stray and feral cats qualify. If you request information on how to capture a free roaming feline, please call the shelter at 570-253-4037. A limited number of humane traps are available for rent.
"In the United States, it is estimated that nearly 8 million homeless animals enter animal shelters, each year. Feral and stray cats are the most significant source of our overpopulation," says Dessin Society executive director Dara Coslett Granza.
Questions about the event should be directed to Dessin Animal Shelter at 570-253-4037.
Location, ST | website.com

subset: commoncrawl


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- Mar 17:
- NCAA Tournament: Midwest region scouting report
- NCAA Tournament: South region scouting report
- NCAA Tournament: West region scouting report
- Mar 16:
- How the overuse of bracket terminology is ruining our lives
- 68 facts about the NCAA tournament's 68 teams
- South Region preview: Sweltering defense powers No. 1 Florida
- West Region preview: Showtime for Creighton's McDermott
- In search of NCAA bracket advice? Bracket Advisor is here to help.
- Expert analysis of the NCAA tournament bracket
- NCAA tournament Selection Sunday winners and losers
- Kawakami: Michigan State is pick to win NCAA title
- Cal men to host Utah Valley in NIT
- Saint Mary's men to host Utah in NIT game
- USF to play LSU in first-round NIT game
- East Region preview: Virginia comes in hot
- March Madness explained: A guide for office pool participants who know nothing
- SMU headlines short list of NCAA tournament snubs
- NCAA field: Virginia joins Florida, Arizona, Wichita State as 1 seeds
- Getting to know the unknowns of the NCAA tournament
- NCAA tournament: No. 10 seed Stanford plays New Mexico on Friday
- College basketball recap: Conference championship edition
- Selection Sunday live: Follow along as the NCAA tournament takes shape
A look at the third-toughest region.
1. Iowa State F Melvin Ejim: The Big 12 player of the year is a versatile talent who thrives in ISU's fast-paced, quick-shooting system (18.1 points and 8.5 rebounds per game). He's money from the foul line and good enough from behind the arc to force defenses to extend.
2. Michigan State F Adreian Payne: The rugged senior is finally healthy and capable of spitting out 20 points and 10 rebounds against any opponent. And he's deceptively good from 3-point range for a 245-pounder (43 percent).
3. Cincinnati G Sean Kilpatrick: Would be the best player in the American Athletic Conference if not for Louisville's Russ Smith. And speaking of the Cardinals: Kilpatrick scored 28 points against them. Twice.
Just missed the cut: Connecticut G Shabazz Napier.
1. Michigan State's Tom Izzo: Few coaches are better in March than the longtime MSU master, who has one national title and six Final Fours to his credit. The Spartans endured one injury after another during the regular season but are finally healthy and playing like you'd expect from the preseason No. 2.
2. Iowa State's Fred Hoiberg: The former Cyclone player nicknamed The Mayor has, in four years, established himself as one of the nation's top coaches. Unranked in the preseason, ISU beat Michigan and Kansas and is more than worthy of the No. 3 seed despite having a low profile nationally.
3. North Carolina's Roy Williams: UNC's inconsistency must drive ol' Roy batty, but there's no denying his team has talent. Nor is there any denying that Williams knows how to coach in March (two NCAA titles and seven Final Fours).
No. 3 Iowa State vs. No. 4 Michigan. While hardly sexy, the Cyclones and Spartans would make a terrific Elite Eight matchup: Forget the seeds. These are the best teams in the region.
No. 10 St. Joe's over No. 7 Connecticut. The lower-seeded Hawks enter the NCAAs on a roll, with nine wins in their past 11 games and the Atlantic 10 tournament title. UConn has played well lately, with the exception of two wipeouts by Louisville. If the Huskies aren't careful — if they are looking ahead to a potential round-of-32 date with former Big East rival Villanova — they won't survive the round of 64.
North Carolina. Good luck figuring out the Tar Heels. They can be awful (losses to Belmont and UAB) and brilliant (wins over Duke, Louisville, Kentucky and Michigan State). Sophomore guard Marcus Paige is the prime mover — for better or worse. Much like Kentucky, the Tar Heels have more talent than their seed indicates. But can they put it all together?
Michigan State. With all their pieces in place, the Spartans showed their potential by blowing through the Big Ten tournament. Payne and smooth wing guard Gary Harris form the best inside-outside combination in the region — and maybe in the tournament.
For more on college sports, see Jon Wilner's College Hotline at blogs.mercurynews.com/collegesports. Contact him at email@example.com or 408-920-5716.


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SAN ANTONIO – Kim Damian's two-run triple in the bottom of the fifth proved the difference as Sam Houston State knocked off the Texas A&M – Corpus Christi softball team in the 2012 Southland Conference Softball Championship, 2-0. The loss ends the Islanders' season at the double-elimination tournament.
Greta Cecchetti allowed just five hits in six innings, striking out seven, but she was equaled by SHSU's Tomi Garrison, who scattered four hits and a walk in pitching a shutout. Damian had two hits for the Bearkats, while Mickayla Heller delivered two of the four hits for the Islanders.
The loss ends the careers of six Islanders seniors – Cecchetti, Vianca Pesina, Cassie Redman, Sandy Schumann, Hannah Schwarz and Jordan Trujillo.
Early on, both pitchers were dominant, with Cecchetti perfect through the first three innings and Garrison allowing just one walk in the first three frames. In the top of the fourth, Schwarz delivered the first hit of the game with a bunt single, but she was stranded on third to end the inning when Schumann was punched out on an inside strike. In the bottom of the frame, a leadoff single was followed by a Cecchetti punchout and a fielder's choice. Hillary Adams then ripped a double to left, but Cecchetti got out of it with a swinging strikeout of Shelbi Tucker.
In the top of the fifth, the Islanders got another leadoff single, this one from Heller, but she was unable to score after a sac, a lineout and a strikeout ended the frame. In the bottom, SHSU got a leadoff single, a sac and a single through the left side to put runners at the corners and one away. Cecchetti bounced back with a strikeout, but Damian, the Southland Hitter of the Year, lofted a 1-1 pitch to deep right, off the wall for a two-run triple.
Both sides went in order in the sixth, but the Islanders had one more rally in the seventh. Jamise Jackson started things with a one-out single, and Heller followed with a single of her own to put the winning run on base. But the comeback fell short when the Bearkats got a fielder's choice and a strikeout to end the game.
The Islanders wrapped up the 2012 season with an 18-23 mark and finished sixth in the Southland regular season.


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A New Kind of Virus for the Mobile Age
People under the age of 25 might not remember is so well, but there was a time long ago when the computing world was clouded by an ever-present virus threat. Back before MacBooks became the default laptop, in a simpler, more dangerous time when Microsoft Internet Explorer was the dominant web browser, the internet was a scary place. A couple of wrong clicks could render your computer a war zone of malicious code.
Much of that has changed: web browsers have got a lot safer and Apple's operating system, always relatively immune to virus issues, became more commonplace. So did smartphones and tablets, which have yet to be hit by big-time virus problems.
That last bit is changing, according to Lookout, a mobile security company. In particular, Google's Android operating system is vulnerable to malicious programs, thanks to a combination of a lightly-policed app store and an operating system that gives installed applications a large amount of leeway to mess with the underlying system of the phone.
Lookout recently discovered BadNews, a piece of malicious code, or malware, that it says is "a significant development in the evolution of mobile malware." Running inside dozens of applications being distributed through the Google Play app store, it may have made its way onto at least two million Android mobiles, and potentially up to nine million (well over half a billion Android phones have been sold).
After being notified of the malware, Google removed all the affected apps from its store and suspended the accounts of their developers. The majority of the applications were targeting Russian-speaking users, but some — including a few of the most popular ones — were English-language.
Here's how Lookout says BadNews works:
BadNews masquerades as an innocent, if somewhat aggressive advertising network. This is one of the first times that we've seen a malicious distribution network clearly posing as an ad network. Because it's challenging to get malicious bad code into Google play, the authors of Badnews created a malicious advertising network, as a front, that would push malware out to infected devices at a later date in order to pass the app scrutiny.
Badnews has the ability to send fake news messages, prompt users to install applications and sends sensitive information such as the phone number and device ID to its Command and Control (C&C) server. BadNews uses its ability to display fake news messages in order to push out other types of monetization malware and promote affiliated apps.
One such app quietly sends text messages to special phone numbers that charge premium rates. Others push more malware onto an infected phone, which would go on to further infect it. Sometimes it will tell users that an update is available for popular applications like Skype; if they click to download the update, more junk is installed.
The most notable thing about BadNews is the way it pretends to be an advertising network, operating as a kind of Trojan horse. The malicious side of the program isn't immediately visible, and it's only when "advertising" is pushed through later on that the bad news of BadNews begins.
The means those overseeing I.T. security at big companies "must assume that even very well designed app-vetting processes will not be able to detect malicious behavior that hasn't happened yet," Lookout says. Instead, ongoing monitoring is needed. (Yes, that is what software like the product Lookout is hawking is designed to do, in case was under the impression the company is spotting mobile malware as a charitable service).
The other notable thing about BadNews? Many have said the battle between Android and Apple's iOS is reminiscent of the Apple vs Windows war of the 80s and 90s, when Windows proliferated thanks to the dozens of manufacturers able to produce Windows PCs in a rainbow of configurations and price points. The same can be said of Android today.
But there was a dark side of the way Windows dominated the market through the 1990s: the awful security issues that linger to this day. Android's backers might want to take a Microsoft-style market share, but having Microsoft-style security problems is a much less enticing proposition.
Related: Is Market Expecting Apple Earnings to Miss?


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SNOWMASS VILLAGE - Candidates for Snowmass Village Town Council responded to questions on a variety of topics during a forum Tuesday night at Town Hall, but much of the conversation revolved around development and local business issues.
Four candidates are vying for two seats on council, and Mayor Bill Boineau is running unopposed to continue in his position. The candidates agreed that economic issues were important but differed in their views on council's role in them.
In response to a question about staying on top of business issues, candidate Chris Jacobson, vice chairman of the town Environmental Advisory Board, said he hopes the town can come up with some new ideas for incentives for small businesses and for new ones to come in.
"One of my initial thoughts when I considered why to run ... was to figure out how we could embrace and communicate with the community entities here and especially the small local businesses here," Jacobson said.
Stan Stokes, owner of Mighty Mouse Management, offered a perspective focused more on visitors than locals.
"We're also hurting because we're not getting the people here to Snowmass," he said. "I really don't think we're going to help the community until we get the people here."
Boineau said he keeps tab on issues regarding commercial activity by going out in the community and talking to businesspeople.
Incumbent Councilwoman Markey Butler said the town has too much commercial capacity compared with residential. She said she talks "with a lot of our people within the community that are business owners" too, and a key issue that they bring up is the amount of the town's sales tax, which is 10.4 percent.
"We've got some tough issues that I see ahead for Town Council to resolve," she said.
Commercial growth also motivated Darryl Grob, former Aspen fire chief, to run for office.
"We've seen boom and bust cycles throughout Snowmass Village in the past, and in my opinion, the next several years are going to see a reversal of the cycle that we've been experiencing since 2008," Grob said.
Grob said the new Westin resort and development in Base Village will increase vitality in the town and thus encourage local business.
"I think cautious cooperation with that kind of enterprise and those kinds of efforts on behalf of commercial activities in Snowmass Village is really going to be one of the key elements that council is going to be involved with over the next several years," Grob said.
The town sales tax came up more than once during the forum. Moderators asked the candidates how the 2.5 percent marketing tax dollars could be used best.
"I'd love to see the marketing board take a percentage of that ... and focus it in on the community," Jacobson said.
Boineau said the council should allow the marketing board to take the reins on much of that work, pointing out that the members have a lot of experience in the field.
"Part of the organizational chart of this group was to say the council needs to have a hands-off approach," he said.
Resident Howard Gross, a member of the Marketing and Group Sales Board, asked the candidates what marketing effort they would cut if the sales tax were reduced. None of the candidates responded with a specific expense they would cut.
"All these things take money," said Boineau, speaking about the many special events that marketing dollars go to. "It's not going to be easy to say what is going to be cut. ... That's going to be a joint discussion."
Stokes agreed that there would need to be more discussion before he could answer the question.
"Is marketing the proper thing to cut?" he also said.
In addition the marketing sales tax, the town of Snowmass Village has a 1 percent sales tax that goes toward general operating expenses.
Butler didn't have an answer, either.
"To that end, I personally am not sure that's the right move to drop it," she said.


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STOCKTON — California Highway Patrol officers arrested two people who they said were transporting more than 40 pounds of marijuana inside a sport utility vehicle on Interstate 5 on Monday afternoon.
David Wright, 26, and Heather Johnson, 27, were headed south on Interstate 5 at 1:52 p.m. when an officer caught them speeding and pulled them over near the Highway 4 junction, according to CHP spokesman Officer James Smith.
Officers learned during the stop that Wright was wanted for a probation violation, and ordered a tow. A search of the SUV during the towing process revealed five bags of marijuana, totaling 40.75 pounds, Smith said.
Wright and Johnson were arrested on suspicion of drug possession and intent to distribute and booked into San Joaquin County Jail.
Location, ST | website.com


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Supportive Warrior Builds [Think tank]
Posted 08 November 2012 - 06:24 AM
I got the shout heal to exactly 1400 points
Posted 08 November 2012 - 10:02 AM
Brand, on 08 November 2012 - 06:24 AM, said:
I got the shout heal to exactly 1400 points
I don't have permission to view the spreadsheet.
Posted 08 November 2012 - 10:48 AM
Green is for major, grey for minor, red for nonexistant (Zeros)
I believe I have all my math right (It's not too complicated really o.o)
It is worth noting that Warriors have some sort of multiplier with Power and Vitality, as I put points into tactics my bonus vitality goes to 105, then 215, then 315. So I'm not sure how exactly it works. Regardless of that, this sheet doesn't take into account the might stacks partially because they flux from 20-25 stacks and also because I was lazy.
The main point is to show off what gear I will be using, the ~60% crit I will have (Translating into "Yes I can keep up might stacks) and that I'm sacrificing only 2 Accessories and gems in order to get exactly 1400 heals (Boy, if that doesn't make math easier!). Not to mention my 20% DR, which is a lot of Effective health, and since heals are better when you have lower Vit and higher toughness, this is nice. I feel like I'm getting a lot more out of my heals even though I am focusing a lot more on damage due to this. I like that my shout's are significant to me as well as my party
Also, Sith, could you do me a favor and put a 260 HP (260 makes each shout heal for 1400, I'm wondering how that stacks up to 900/max HP 2x LC and 2x SIO, and how it stacks up against banners) scale into one of your sheets? Just to see how well the healing stacks up to the other builds (Obviously not as good but considering the dps you gain...)?
(Perhaps you could also throw the build and "Gear sheet" into the main post, since the build was your idea mostly you can take a lot of the credit, but I would like some for the hours upon hours I spent testing different stats and how effective they were with the build, as well as runes, sigils, and then all the time I spent determining maximum functionality as a boon/dps/support build Not to mention going out of my way to make the spread sheet for others to visually see the optimal gear choices AND also for my awesome title xD)
You should have seen the spread sheet BEFORE it was on Google docs xD it was literally a bunch of scribbles in MS paint. The scrawlings of a madman as I googled around for the stats on the exotic gear and gems etc and calculated them etc.
Edited by Brand, 08 November 2012 - 11:35 AM.
Posted 08 November 2012 - 12:30 PM
1400 = 1192 + 0.8*260
17*1400 = 23800
23800/100 = 238 Health/s
Banners: 130+0.125*260 = 162.5 Health/s, = 16250 total
Shouts/Banners = 23800/16250 = 1.46 (Shouts heals 46% more)
Healing at HP 900:
Shouts = 32504
Banners = 24488
Healing at HP "max"
Shouts = 43000
Banners = 34235
23800/43000 = 0.55, your HP = 260, max = 1672, 260/1672 = 0.16
So you heal Half of what you would at 1672, for only 16% of the Healing Power at max.
Posted 08 November 2012 - 12:38 PM
Posted 08 November 2012 - 01:08 PM
Sithicus Dias, on 08 November 2012 - 12:30 PM, said:
First of all, that sounds freaking epic, am I reading that right? So for 84% less HP than max, I am only healing 50% less?
Secondly, thank you for the first part but the second part (Though enlightening) is not what I was asking for.
I wanted to compare my 3x LC shouts with 260 HP to a 2x LC build with 900/max HP and a 2x "SIO" build with 900/max HP
Basically I want to know if my 3x shouts with LC at 260 HP is better or worse (And by how much) than all 4 of those things in red there.
Leviathan_85, on 08 November 2012 - 12:38 PM, said:
And a full length description of the build can be found near the bottom of page 3 of this thread.
It will also apparently be added to the main text of the page (The original post) sometime later today
Edited by Brand, 08 November 2012 - 01:19 PM.
Posted 08 November 2012 - 01:16 PM
As for 2x LC with 900 and Max, the healing over 100 respectively is 22944 and 30355, so your 23800 compares:
23800/22944 = ~1.04, 23800/30355 = ~0.78
SIO values would be slightly more, but realistically a lot less.
Posted 08 November 2012 - 01:25 PM
So what is your opinion or "Rating" of the overall build Sith? Haven't heard much from you regarding your thoughts on it's actual quality, usefulness, etc.
Would be great to hear some questions/concerns, and any critiques or praises
Posted 08 November 2012 - 09:22 PM
Good build Brand, naturally i'm reluctant to offer too much praise since you squeezed thousands of words worth of ideas from me, it was basically mine anyway I do appreciate the testing though, haven't had much time to get on this week.
Posted 09 November 2012 - 12:41 AM
So feel free to take every ounce of credit for that build, as I had no part in it's creation at all.
Edited by Brand, 09 November 2012 - 12:44 AM.
Posted 09 November 2012 - 06:13 AM
I used your formatting because I am lazy
That will be the full and complete build!
Posted 09 November 2012 - 09:14 AM
Brand, on 09 November 2012 - 12:41 AM, said:
I did not say it was, nor did I ever say that I would add your build to the OP. The OP is just a baseline anyway, I'm trying to get people to post their own as a way to generate discussion between Warriors, and i'm pleased that you have done that by sharing your own build. The reality of this is that if I had actually written that post days ago (like I said I would), you wouldn't be attacking it so harshly, because at that point you would not have already tested some of the things out.
Will link your build in the OP.
Posted 09 November 2012 - 09:23 AM
Posted 09 November 2012 - 09:30 AM
Edited by Brand, 09 November 2012 - 09:41 AM.
Posted 09 November 2012 - 09:41 AM
Regardless, if you look really closely between the bundles of forum code at the end of the post I linked your build
Posted 09 November 2012 - 09:49 AM
I sent you the text in a PM so you can just copy it from there, edit your post, delete all that whosawhat and paste the thing I sent you.
And I did see that ^^
Posted 09 November 2012 - 10:03 AM
Posted 09 November 2012 - 10:19 AM
Sithicus Dias, on 09 November 2012 - 10:03 AM, said:
Posted 09 November 2012 - 07:47 PM
Posted 19 November 2012 - 01:13 PM
Posted 19 November 2012 - 02:05 PM
xyzxyz, on 19 November 2012 - 01:13 PM, said:
It is a high damage VS build. You get great damage, great survivability, and good heals/support. It uses a Greatsword and is similar to the Vigorous Greatsword #4 build you find here.
Edited by Brand, 19 November 2012 - 02:08 PM.
Posted 19 November 2012 - 02:14 PM
Posted 19 November 2012 - 02:29 PM
There are not many support builds with good damage, Sonic Boon is one, there are a few others incorporating the Longbow and blast combo Might. Sonic Boon is the best overall build, in that the Longbow one and others are fairly situational and dependant on factors such as team composition, the type of fight, etc. With Sonic Boon you will never be wasting parts of your build, or parts of builds from other players in your group.
The reason there aren't many is because they simply aren't worth it a majority of the time. The damage you would gain by going say Mace/shield with Knight's gear (But keeping all the traits the same) will not be worth the healing/support you lose, especially when running Soldier's runes. Cleric's gear and defensive traits will give you the most bang for your buck in a Mace/shield VS build.
The same can be said (And has been said) is regards to taking a build like Sonic Boon and upping it's support/defense. Most often the question is "Can I use soldier's runes?" The answer is yes, but it simply won't be as effective since the armor, build, weapon, and etc are based around damage, not supporting the team. Not to mention there are others doing it better than you in the group such as a guardian, and any condition removal you have could actually be hurting their build. (For you, concerning mace/shield and upping its damage, this could be something like a bleed warrior on your team, if you put points into arms with a mace/shield, you're going to be adding some worthless low damage bleeds to the enemy, where there could have been strong bleeds, or etc.)
Overall the best choice is to stick with one side of the spectrum, and run with group mates who don't conflict with your build. If you want to use Mace/shield and you want to support, you should go full support/control (As Sithicus' VS build does) and let others make up for your lost damage. You can provide a lot to the group in other ways, such as healing, taking hits, controlling enemies, and removing conditions.
Edited by Brand, 19 November 2012 - 02:35 PM.
Posted 19 November 2012 - 02:34 PM
PS: Sorry for my poor english, i'm not native english speaker.
Posted 19 November 2012 - 02:40 PM
Ciclosano, on 19 November 2012 - 02:34 PM, said:
PS: Sorry for my poor english, i'm not native english speaker.
Edited by Brand, 19 November 2012 - 02:41 PM.
Posted 19 November 2012 - 02:47 PM
Posted 19 November 2012 - 03:10 PM
Posted 19 November 2012 - 03:21 PM
Edited by Ciclosano, 19 November 2012 - 03:21 PM.
Posted 19 November 2012 - 05:45 PM
No problem, good luck with your endeavors! ^^
Posted 30 November 2012 - 06:34 PM
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The Texas A&M – Corpus Christi women's basketball will hit the road to take on the two schools transitioning to Division I with the first game coming against Incarnate Word on Thursday at 5:30 p.m. in the McDermott Convocation Center.
• While the team has 11 losses, they have had many heartbreakers as they have held the lead at the half in three of those and fell by single digits eight times.
• In their two outings prior to this current road trip, the Islanders set school records for largest margin of victory with a 29-point win against Southeastern, followed with a 53-point win against New Orleans, which was the biggest win against a Division I opponent and the third largest ever.
• The Islanders scored 97 points against the Privateers, which tied for the sixth most in school history and the second highest in Southland Conference play. It was the most since they also scored 97 against Cal State-Bakersfield on March 17, 2010.
• The magic numbers for the team this season had been 40 and 70. The Islanders were 7-0 when shooting 40 percent or better and 6-0 when scoring at least 70 points. However, this streak came to a halt, as the team shot 40 percent and scored 76 points against SHSU in a losing effort and then scored 72 points but gave up a season-high 87 against Lamar.
• Brittany Mbamalu and Jasmine Shaw have recorded a majority of the team's threes, combining for 113 of the team's 139 made shots from deep.
• Mbamalu has 62 of those threes, which ranks third for most threes made in a season by an Islander with the record sitting at 75. The freshman has already entered the career top 10 as well.
• After averaging 21.5 turnovers in nonconference play, the Islanders have done a better job of holding on to the ball with just 14.7 turnovers a game in Southland play heading into the Lamar game. However, they coughed it up a season-high 31 times to increase their turnover average up to 16.3.
A&M – Corpus Christi and Incarnate Word have only matched up one other time, as the Islanders knocked off the Cardinals in nonconference play with a 62-51 win on Dec. 13, 2009, in Corpus Christi.
UIW comes into this matchup with a 2-6 record in Southland Conference play and an 8-12 record overall. The Cardinals are not eligible for postseason play this year, as they are still making the transition into Division I. In fact, only three of their eight wins this season have come against DI opponents. The biggest of those was a 67-64 win against Oral Roberts at home.
Other than that win and a 29-point win against winless New Orleans, the Cardinals have had a tough go of it in their first year in the Southland, as they have a -5.2 scoring margin in conference play, which is the second-worst in the league.
UIW does not make a ton of threes, averaging just five a game in conference play, which is ninth in the Southland. However, it does make a high percentage of the looks it takes from downtown, converting on 34.5 percent in conference, which ranks them second. The Cardinals' leading three-point shooter is Natalie Hessong who has converted on 42 of her 101 treys, making up for nearly half of the team's threes.
The Cardinals do not have a very deep bench, as only seven different players have seen action in at least 18 games with each of those averaging at least 24 minutes a game.
The team has two scorers who are averaging double digits a game, as Rose Whitehead has posted 13.8 points a game, while Ifunanya Mora is dropping 10.5 a game. Mora also leads the team in rebounding, as she has pulled down 7.2 on a nightly basis.
An interesting aspect of the Islanders' two big wins last week is that they put up huge offensive numbers despite having struggles in their three-point shooting – which has been one of their strengths all year. They went a combined 8-of-36 in those games despite entering those contests with a 34 percent shooting percentage from deep.
However, the team did make 37 of its total 73 shots from the field against Southeastern Louisiana to shoot over 50 percent for the first time against a Southland opponent since it went 52.5 percent from the field against McNeese State on Feb. 20, 2010.
Against SHSU, the Islanders struggled from deep again, making just five of their 18 shots from three with three of those coming from Alissa Campanero on her four shots from long distance. Brittany Mbamalu got back on track against Lamar after going 4-of-25 in her previous three games from deep. She once again tied a school record with seven threes on 14 attempts against the Lady Cardinals. However, the rest of the team made just two of its nine three-point shots to continue the overall lull from behind the arc.
A big part of the offensive success a week ago was the team's ability to work the ball inside. That was accentuated with a huge day in the paint against Southeastern, as the Islanders scored 62 of their 83 points in the paint. Those 62 points alone would have produced more total points than the Islanders mustered in five out of nine of their games played in the Southland.
An obvious aspect when looking at last week's box scores is the presence of Islanders freshmen in the starting lineup. Coach Chadwick and his staff infused Camesha Davis and Kassie Jones into the lineup for the first time together and the freshmen flourished, as the duo combined for 29 in the Southeastern win, followed by a combined 31 against New Orleans with Davis notching her first double-double as well as career highs with 19 points and 11 rebounds.
Against SHSU, Jones kept rolling for her third consecutive game with double figures in the scoring column to go along with a career-high five rebounds. On the other hand, Camesha Davis made her only field goal attempt and pulled down five rebounds, but was limited due to foul trouble and picked up her fifth with more than 10 minutes left on the clock. The next time out against Lamar, the duo combined for 22 points, with Jones picking up 14 of those points. Fellow freshman Brittany Mbamalu tallied 22 points by herself, meaning the trio of freshman accounted for 61.1 percent of the team's points.
Jones has started the last six games, while Davis has gotten the first four starts of her career in as many games. As a team, the Islanders have sent out seven different combinations to start games this season.
Sophomore Ashanti Plummer has had her offensive struggles throughout her Islanders career, but against New Orleans, she had an opportunity to overcome those. The sophomore put up the first double-digit scoring performance of her career, as she posted 10 points, shooting 3-of-5 from the field and 4-of-6 from the free-throw line with five rebounds in 20 minutes of play.
The Islanders had a wealth of distribution when it came to their contributions against New Orleans. All 12 players on the roster not only played in the game, but all of them also recorded double-digit minutes. Eleven of the 12 grabbed rebounds, 10 of the 12 scored points and nine of the 12 recorded assists in the ballgame.
Against SHSU all 12 players once again saw playing time with 10 different players getting in the scoring column and just as many pulling down at least one rebound. In their last three games, the Islanders have had at least four different players record double digits in points scored.
Only 10 players saw action against the Lady Cardinals, but each of those players played double-digit minutes and nine of the 10 scored. Half of those players also recorded at least eight points.
Over the last four games, the Islanders totaled 79 assists. The 27 dimes against the Lady Lions marked the most against a Southland opponent and were just three off the school record of 30 that was set against Huston-Tillotson on Feb. 19, 2001. The three games prior to the game at Lamar represented three of the top four assist games on the season.
This season the Islanders have already tallied four games with at least 20 assists after not having any in the last three seasons combined.
The 180 points in the last two wins were the most since the Islanders scored a combined 181 points on Dec. 9, 2006 and Dec. 16, 2006 with 85 vs. Huston-Tillotson followed by 96 against St. Mary's. The last time A&M – Corpus Christi scored that many against two D-I opponents was during the last two games of 2002-03 season, as it scored a combined 181 against IPFW and Lipscomb.
Heading into their two games in Nashville in November, the Islanders had been outrebounded by 27 total boards. However, A&M – Corpus Christi dominated the rebounding stats in its trip to the Volunteer State, outrebounding both Belmont and Tennessee State by 13. The Islanders then finished off the roadtrip by outrebounding Texas State by 19, while also snatching up 23 offensive rebounds compared to the Bobcats' seven.
The Islanders once again cleaned up everything on the boards when they returned home, snatching up 15 more rebounds than UTSA, and then pulled down 11 more than UTPA.
After getting outrebounded for the first time in five games at Texas Southern, the Islanders won the rebound battle against UTA despite losing the game. They then backed it up with 17 more boards than Huston-Tillotson.
However, as of late, the Islanders have had similar rebounding results as the first games of the season. Through the first six games in Southland Conference play, the rebounding difference has led to several of the Islanders' losses, as they were outrebounded by an average margin of 6.2, dropping them from first to fourth in that category.
Their work on the boards helped lead the Islanders to their massive wins against Southeastern and New Orleans though, as they outrebounded the Lady Lions 44-34 and then pulled down an incredible 29 more boards than the Privateers.
In the loss to SHSU the Islanders fought hard on the boards against a team that has a lot of size, but ended up with two boards less than the Bearkats. Then, despite the loss to Lamar, A&M – Corpus Christi outrebounded the Lady Cardinals by eight.
Jasmine Shaw, a senior transfer from Marshall, has tallied five games of 20 or more points this season and is averaging 15.2 points a game, which ranks sixth in the Southland. Last season, no Islander had more than two games exceeding 20 points throughout the entire campaign.
In the game against Tennessee State, Shaw struggled from the field, going just 3-of-12 and 1-of-6 from downtown. However, she still made a huge impact on the team, setting a career high in rebounds with 13 — seven offensively — and in assists with nine. She also knocked down seven of her nine free throws to give her 14 points on the night, meaning she came just one assist short of picking up the first triple-double in Islanders' history. For good measure in that game she also hit the game-winning jumper with five seconds left and recorded four steals in the matchup.
She then struggled in her next two games, scoring a total of just seven points, making just three of her 20 attempts from the field, missing all seven of her three-point attempts. However, she bounced back against UTPA with 17 points, going 6-for-9 from the field, including two threes.
Shaw then followed up that performance with an even bigger one, scoring a career-high 28 points against Texas Southern, including seven threes, which tied a school record. Shaw kept rolling heading into the Christmas break, knocking down another five threes and a total of 19 points at UTA. She then added 16 points to go along with five rebounds and five assists against Huston-Tillotson.
In her first two Southland games, Shaw racked up 13 points against the Sugar Bears, followed by 19 points, five rebounds and three assists against Oral Roberts. Then, in her third game in the conference, she exploded for a career-high 29 points, while once again tying the school record with seven threes. She also crashed the boards for 10 rebounds to pick up her second double-double of the season. She then added 19 more against SFA to raise her to the third leading scorer in the conference.
She struggled against McNeese, though, as the Cowgirls held Shaw to just 2-of-6 from the field with no threes and just four points — her second lowest total of the season. Then, despite scoring 11 at Nicholls, she struggled from deep once again, making just one of her seven three-point attempts.
It was an all-around solid performance from the senior against Southeastern, as she scored 12 points to go along with eight rebounds, six assists, three steals and a block.
Senior Brandi Huff had a breakthrough performance in the matchup against Tennessee State, setting a career high in rebounds while matching her top scoring outing. The Rockport-Fulton native notched her first career double-double, pulling down 11 boards to go along with a team high 15 points. She then matched her career high in rebounds against UTSA, picking up five on offense and six on defense.
Against UTPA, she hit double figures in the scoring column for the third time of the season with 12 points. Then at Texas Southern, Huff had seven points and six rebounds and tied career-highs in blocks (2) and steals (2).
Huff had arguably the biggest game of her tenure with a career-high 21 points to go along with 10 rebounds against Huston-Tillotson for her second double-double of the season. She went 7-of-9 from the field and made all seven of her shots from the charity stripe. Huff also blocked two shots and dished out two assists.
After struggling in the Southland opener, Huff bounced back to score nine points against Oral Roberts. She also set career-highs in the game with three steals and four blocks. Then, against Northwestern State she helped crash the boards with seven rebounds, as well as going a perfect 3-for-3 from the field for six points. She followed that up with nine points against SFA.
Despite coming off the bench against Southeastern, Huff had one of her biggest games in conference, going 8-of-13 from the field for 18 points to go along with six rebounds in a big win. Then, once again off the bench, Huff scored 14 in the dominant win against New Orleans. She then kept rolling with her third consecutive game with double digits in the score column with 13 against SHSU, giving her 45 points over that three-game stretch.
Freshman Brittany Mbamalu has made a significant impact on the team, especially with her pinpoint shooting ability from three-point range. With 62 threes this season, she currently ranks third in Islanders' history for a single season and has even entered the career top 10 in her first collegiate season of play.
In her first two games, she only saw two minutes of action combined. However, she logged 19 minutes of play against Southern Utah, and hit three threes for nine points, earning herself a spot in the starting rotation.
In her first seven games as a starter, Mbmamlu hit double figures in each outing. She now ranks first in the Southland in three pointers made (3.0 per game, 62 total). Mbamalu also shattered a school record with 18 three-point attempts in the game at UTA with the previous high being 13 — which she had tied in the game at Texas Southern.
Her streak of double figure performances was brought to a halt against Huston-Tillotson where she only had nine points. However, she only recorded 16 minutes of play after she suffered an injury in the first half. She then got back in double figures with 10 points against UCA in her first conference game.
Mbamalu posted her ninth and 10th games in double digits with four three pointers against the Lady Demons for 12 points before knocking down five from deep for a game-high 15 points at McNeese.
She had the biggest game of her young career against Nicholls with 23 points to go along with seven threes, tying a school record. Amazingly, 20 of those points came in the first half, as well as six of the threes before the Colonels did a better job guarding her in the final 20 minutes of play.
Heading into the Lamar game Mbamalu was just 4-of-25 in her previous three games before exploding against the Lady Cardinals to tie a school record once again with seven made threes in the game for 22 points. However, much like the game against Nicholls most of those points came in the first half, as she made six of those threes in the first 20 minutes of play before the Lamar defense tightened up on her in the second half.
Time after time the Islanders have been involved in nail bitters with a few going there way, but several of them ending up with them coming up just short. Eight of the Islanders' 11 losses this season have come by single digits. The only game in which they really were blown out was a 28-point loss at McNeese. Against Lamar, another of the teams' double-digit losses, the Islanders held a three-point lead before turnovers caused a tough second half of play. If you exclude those two games from the equation, the Islanders have lost their other nine games by a combined total of 53 points, an average of just 5.9 points.
During the early signing period, the Islanders received National Letters of Intent from Emmeri Archer (Brooklyn, N.Y./ South Shore HS), Daryon Fields (Spring, Texas/St. Pius High School), Ashley James (Highland Village, Texas/Marcus High School) and Jennifer Ramirez (Brooklyn, N.Y./ASA Junior College).
A 5-foot-7 guard, Archer comes to the Islanders as a three-star recruit with a 90 ranking from ESPN. It also ranks her as the 18th player nationally at her position.
Coming from Spring, Texas, Fields will bring some inside presence to the Coastal Bend. The 6-foot-2 post is ranked 42nd in the nation at her position and 309th nationally overall. In her junior year at St. Pius, Fields nearly averaged a double-double with 10 points a game to go along with eight rebounds each time out.
James, a 5-foot-4 point guard from Marcus High School in Flower Mound, Texas. In her junior year, she was named first team all-district and the defensive player of the year in her district. That season, James averaged 10 points, four steals and three assists per game. She has also picked up district MVP and offensive player of the year awards during her high school career.
Ramirez, a native of Brooklyn, N.Y., comes to the Island University from ASA Junior College in New York City. Ramirez played her high school basketball at New York City Lab School. In her junior season she averaged 18.8 points, including a 35-point performance in her team's playoff game, as well as 6.5 assists and 6.5 rebounds a game.
After finishing last season 3-15 in conference play, the Islanders have been picked by the Southland coaches to finish ninth in the conference, while the SID Poll has A&M – Corpus Christi occupying the 10th spot.
A&M – Corpus Christi will finish up its season-long four-game road trip on Saturday, as it heads to Abilene, Texas, to take on Abilene Christian for the first time in school history. Tip is set for 1 p.m. in the Moody Coliseum.


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Friday, November 29, 2013
Unfazed by Time
Posted by Shreve & Co. at 8:17:15 PM in A. Link (27)
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Written by Shreve & Co. at 8:17:15 PM in A. Link (27) | Comments (0)
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"Don't get too jealous, but my guy is insanely good at giving oral. One time, right when I was about to come, I lifted my butt a few inches off the mattress and clenched my butt muscles for a couple of seconds. The tension made my orgasm stronger than ever!" —Rachel, 25
"My boyfriend and I made up a move, and now when we use it, we feel extra close, since it's our thing. I lie down on my left side and pull my top leg as close to my chest as I can. Then he kneels behind me and goes in, so our bodies are perpendicular. He strokes my boobs and hips and hits my clitoris perfectly!" —Layla, 29
How to Rock the Perfect Online Dating Profile Pic


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- Binding: Hardcover
- Era: Cold War
- Number of Pages: 288
- Subject: History
- Date Available: November 2011
Clear The Decks Price*
William Althoff, author of Forgotten Weapon (NIP, 2009) and Arctic Mission (NIP, 2011) ~ Recipient of the Vice Adm. Edwin B. Hooper Research Grant, named in honor of a former Director of Naval History, for his great contributions to U. S. naval history, was awarded to William F. Althoff, for a history of lighter-than-air aircraft in the U.S. Navy during the early Cold War (1945-1962). Althoff's study proposes to examine the research and development of the aircraft in the nuclear age, as well as the challenges of operation and command experienced by Navy personnel. An understanding of why the Navy abandoned this technology during the Cold War could be useful to Navy planners considering its future potential. Althoff will be paid up to $2,500 by Naval History & Heritage Command after commencement of research. (6/18/13)
To help salve the sting of orbiting Sputniks, the United States needed a dramatic demonstration of technological prowess; early in 1958, the White House ordered a top secret under-ice transit of the Arctic Ocean—Pacific to Atlantic—via the North Pole. And that spring, the Office of Naval Research initiated a unique project: to assess whether non-rigid airships (blimps) could support field parties deployed in the Arctic. This book recounts two successful missions. In August, the nuclear submarine Nautilus (SSN 571) reached 90 North and, continuing under ice, logged the first deep-ocean transit of the basin. En route to rendezvous with an IGY drifting station on T-3, an ice island, U.S. Navy airship BUNO 126719 became the sole military airship to cross the Arctic Circle. This work is based on first-hand accounts, including journal excerpts from Dr. Waldo Lyon—a force behind U.S. under-ice submarine development.
William F. Althoff, an environmental geologist and former Ramsey Fellow at the National Air and Space Museum, Smithsonian Institution, is the author of five books of naval history. He resides in New Jersey.
Praise for Arctic Mission
"A thorough examination of Cold War history, including the fight for Arctic sovereignty, and the stages of technical development and exploration. He provides excellent visual and documentary support for each stage of development, from ships plans and route maps, to personal photos and confidential correspondence...an intriguing picture of an unknown chapter of Cold War history."
—Nautical Research Journal
"This book is well-written and at times reads like an adventure story…Also of note is the author's ability to refer to both the absurdities and paranoia, as well as the achievements, of the Cold War era; his references to Russian research successes and achievements in the Arctic are even-handed and informative. This is a fascinating narrative, thoroughly recommended."
— Naval Books of the Year column in Warship, 2013
"Arctic Mission is recommended reading for Arctic historians, scientists, and explorers, particularly those researching what role the airship has played in the polar regions and, with ever-advancing technology, what its future capabilities and potential might be in these vast, still largely unexplored, and frequently quite hostile environments."
— Arctic Journal, June 2013
"…A pleasant read about a little-known piece of the U.S. Navy's Arctic history."
— The Daybook
"An engaging and rich narrative populated with detailed descriptions, pictures, diagrams, and graphs, the book will appeal to the technically inclined or trained specialist. The primary documents – in maps, photos, and text – will engage historians and lovers of history. And the sheer drama of man engaging, battling, and conquering the elements is lost on no one. "
— International Journal of Maritime History
"Althoff is the author of several books on airships, and his descriptions of operations and the Snow Goose's Arctic voyage are particularly vivid, again enriched by interviews with many of the participants. One of the last major missions conducted by a Navy airship, it provides a fitting coda to an often-overlooked branch of the Navy. Its story is well told in this book, enhanced by numerous photos from the mission…This story of one of the last Navy airship missions is a great read."
— Proceedings, June 2012
"This is a superb effort by an accomplished author who dug deep to generate a refreshing review of nearly forgotten events that deserve to be remembered."
— Sea Classics, July 2012
"Althoff's fascinating account of the voyage, so detailed you'd think he'd been along for the ride…"
— Air and Space Magazine, December 2011/January 2012
"A fascinating account of the U.S. Navy's arctic work in 1958. William Althoff tells the well-known story of Nautilus 90 North with new material added. That story is interwoven with the virtually forgotten pioneering flight into the arctic at the same time. The suspense relating to operational problems, particularly for the blimp, makes excellent reading."
—CAPT. ROBERT D. MCWETHY, USN (RET.), submariner and "Arctic Mission" advocate
"This is an eminently informative account of three major arctic engagements undertaken by the United States in 1958, the International Geophysical Year. The transit of the Arctic Ocean by the nuclear-powered submarine USS Nautilus, the arctic flight of a U.S. Navy airship, and the research station BRAVO on Ice Island T-3 were extraordinary initiatives that contributed significantly to the understanding of the geophysics of the Arctic Ocean. This work, by veteran naval historian William Althoff, is a unique and important addition to the recent history of arctic exploration. It is a revised, updated re-release of the author's Arctic Mission first published in 2000."
— A. E. COLLIN, oceanographer, Ice Island T-3, 1958
"Bill Althoff has put his life into arctic research and with this new volume he again demonstrates his expertise. His contribution to the chronicling of our country's airship and submarine explorations of the arctic is invaluable. This is a monumentally important historical volume."
—MAYNARD M. MILLER, geoscientist and former director of the Glaciological and Arctic Sciences Institute for the University of Idaho


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Danica Patrick On Top in Early Daytona 500 Qualifying
In some lines of work it is bad form to brazenly outperform your boss. But it's OK in Nascar Sprint Cup racing. At least that's the rule by which Danica Patrick appears to be playing.
The Stewart-Haas driver just turned a qualifying run at 196.434 miles an hour, about two-tenths of a second faster than her chart-topping practice time yesterday, and ahead of team owner and driver Tony Stewart, who previously led in qualifying with a speed of 195.925 mph.
Qualifying continues until 4 p.m. ET, so there is time for other, more experienced drivers to turn faster times. However, Patrick's latest run shows her practice performance was no fluke and that she has taken surprising little time to find a fast way around the 2.5-mile Daytona tri-oval.
While qualifying is important, though, going fast in crowded race conditions is different. Even if Patrick wins the pole the race will test her endurance and nerves.
Daytona's fast, sweeping, high-banked turns favor the smoothest drivers who have a feel for energy management. Devices called restrictor plates are installed on the cars' engines to limit their power, so drafting and other aerodynamic are especially important.
Successful "restrictor-plate racing" requires extreme patience and an affinity for close-quarters driving — areas where Patrick has had trouble in her young Nascar career.


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PoetryBox wrote: Sage fans are like jehovah witnesses, always trying to push their interest on to others. If you're playing makeshift patriot at a bar maybe your taking the wrong message from the song. Nobody wants to hear politically charged songs while they're drinking down a pint or taking shots. Sage really doesnt make songs that you can play at a bar, there are some but the majority of his song arnt very bar friendly especially makeshift patriot. Leave your sage songs in your car or play more appropriate sage song next time.
tommi teardrop wrote: Usually those jukeboxes have a sign above them that explains how the bar reserves the right to skip any songs. .


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I see where the tone of SpiceGeek's article might come across as negative; however, I find the points of this post right on.
I am a NASM certified personal trainer and corrective exercise specialist who has always hated running. After 2 bouts of bronchial infections dramatically lowered my aerobic capacity and an injured rotator cuff (goodbye 2009. and good riddance), I am temporarily left only being able to train my lower body. Eight weeks to do something different. I've decided this is a perfect time to do the C25K as part of my workout regime while I heal. It will give me insight in to the program to decide when to add it to a client's workout template. It occupies some of my workout time.
After just 2 weeks on the program, I see why a true couch potato may likely develop injuries that slow their progress or discourage them completely from going further. While there is emphasis on warming up before running, there is little emphasis on stretching well afterward and no recommendation/instruction on self-myofacial release. Two important elements to progressing injury-free.
Form is not mentioned at all.
For all participants I would recommend also doing core training on the days they run. Planks, bridges, side planks and cobras. Strengthening the core will make the physical demands of running easier and remove some of the strain on the knees and back.
Strength training twice weekly on off-days would be a wonderful compliment to this program. The muscle fibers damaged while running heal quickly at these lower demand levels. One day is really sufficient for them to heal provided the participant is getting the proper nutrition. The increased neuromuscular efficient would make the running easier and go a long way to preventing injuries. This does not have to mean moving into a gym. There are many exercises that could easily be done at home with soup cans, milk jugs and playground balls that would be sufficient for the newbie.
This is NOT a program that on it's own will not result in weight loss or necessarily in fitness. It is too limited in scope. That said, if it acts as a gate-way activity to becoming more active -and learning more about fitness- I endorse it to that respect.
Having started as an overweight individual who did not do C25K because I was unaware that it existed, I did my own version of beginning running slowly, building my endureance over time. And actually didn't start to run for weight loss but started to support my son achieve cardio conditioning for another sport he was involved in. At NO time did I ever delude myself into thinking during the first 3 or more months that I was losing lots of weight nor that running alone was going to help me lose any pounds at all unless I changed my terrible eating behaviors. I find, by the posts that I've read on Active for the last year that I've been part of the community, that many people, particularly larger people (I say that with all due respect having been one myself) expect that oh boy, here I go...start this program, and get my meal ticket to eating what I want and dropping tons of pounds. Well it just ain't so. Once I realized that this running thing is my activity of choice and I found my true passion, I bought into the runners lifestyle lock, stock, and barrel. I eat to fuel my runs, I run regularly (6 days a week) and train hard and weight lift as well. It has never been about the weight loss. That has been an added bonus, believe me, but it was never the reason why I chose to run nor the reason why I continue to run and trust me I've lost a lot of weight (I've gone from a size 20 to just buying my first size 8's in my entire adult life). I think many who start the program, again, like we've read over and over (which I suspect caused the post in the first place) people starting the program for the sole purpose of losing weight and get discouraged because they either 1) find the program to hard because of their lack of base fitnss 2) aren't losing enough weight fast enough for the "instant fix" they are looking for 3) have unrealistic expectations of how fit they will be after the program ends. Since the new year started, we've seen an increase in posts like "I've never run a day in my life, am XX (fill in the number) pounds overweight and want to run a marathon in 6 months". This is just not reality. Spice's post is not irresponsible or negative...in my opinion, she is trying to advise people of the journey ahead of them. The people who encourage the unrealistic goals of those people are irresponsible. So Bravo Spice for putting in words what so many of us feel...continue to provide the good, sound advice you give many many people here. Those that are in it for the true sport and the long haul will gladly continue to take your advice. It is responsible and realistic.
Thanks for the info SpiceGeek. It's very "to the point", and some folks need it that way "straight no chaser"!
Hopefully most folks recognize that if they didn't gain a significant amount of weight overnight, it definately can't be lost that way...
With all of the commercials, billboards, and gimmicks out there, the fine print still says "with proper diet and exercise plan, you can see blah blah blah results".
I just started the C25K plan and I'm liking it so far.
For a person like me who has very limited knowledge on where to get started, this plan seemed SMART:
S – Specific M – Measurable A – Achievable R – Realistic T – Time Bound
Until I saw this program, I knew what I needed to do, I just didn't know how or where to start. And I wouldn't dare ask any of my "I work out 20 times a day everyday and I run a zillionK marathon every other weekend" associates about how to get started - anyone who is doing "couch" instead of "5K" would bow out of that conversation all together.
Many others probably feel the same way. C25K is getting me up and moving rather than hanging out with "Ben & Jerry's Karmel Sutra". To me, this regimin has casted the net low enough that it attracted and inspired me, and now I see that there are others out there as well.
I think your message served as an FYI, and I will print and re-read it because it's good information. It's unfortunate that some of the translation/delivery doesn't come over when sending a note online. I'm sure that you had the nobelist (sp?) of intentions.
C25K (Doing Mental Push-Ups)
"My First 5K" Run/Walk - Completed January 2010!
Spicegeek, thanks for the post. It really confirmed what I've been finding and I agree 100%. I'm a 200+ lb, 40-something who started working myself back into shape about 3 months ago.
My body cannot take the pounding it would require if I tried to run for my cardio and I would have quit by now if I had tried that approach. I've been more successful burning most of my calories on the bike or elliptical and interspersing the C25K plan. Also have been following a weight training program and am slowly but surely gaining strength and losing a little weight. The best news this week was that I'm comfortably in two belt notches on my work pants since I started.
Didn't find your post negative but inspirational..it told me I'm on the right track and need to just keep going. Thanks!
biggears, I love your post about your daughter. I wish I had fallen in love with running and being fit at age 9.
I have to agree with those who feel this post is negative - and I would add, condescending as well. It's not called Couch to Size 6 or Couch to Olympics. I started the program because I wanted to get myself on the road to getting healthier/fitter/and yes, thinner. And like most out of shape people find the gym intimidating (too many muscle heads/know it alls). While I know that 20-30 minutes of cardio alone will not melt the pounds away - IT IS A START! Every week I progress I feel better about myself, and more confident that I can accomplish my other goals.
No one wakes up one day as a marathon runner - the longest journey starts as a single step
Avon Day 5K 6/5/10- 41:12
Asbury Boardwalk 5K - 9/25/10
This is just the beginning....
My slowest run time is still better than my best sit-on-the-couch time!
"Success is not final; failure is not fatal. It is the courage to continue that counts" - Winston Churchill
I don't feel that spicegeek's post is overly negative; nor do I find it overly positive. If one takes in in the spirit in which I believe spicegeek intended it, this post is an attempt to prevent people from being discouraged when they find that the Couch to 5k program doesn't result in eye-popping weight loss or extraordinary gains in physical fitness. Given the volume of posts we see here that focus on weight loss through c25k, it's not a bad idea. Spicegeek isn't one to sugar coat things (that's more my style, to be honest), so it's easy to see her direct style as negative.
I do disagree somewhat with the notion that running isn't the place to start with fitness. Perhaps one might need to spend some time walking or on the elliptical/bike to build sufficient cardiovascular endurance to begin running in earnest, but running's a fine place to start getting into shape. Be mindful, though, that you're not trying to run too fast and that you pay attention to your body (aches and soreness can be okay; outright pain is not). Even time spent on the elliptical or bike, however, won't really prepare your musculoskeletal system for the pounding your body will take from running, but it will help keep you from getting winded before you have a chance to finish the programmed runs.
In any event, I believe the bigger problem isn't specific to c25k or any beginning running/fitness program. I think the bigger problems have to do with the idea that one becomes "fit" (as a single objective state) and the use of "diet" as a verb.
Fitness, to my mind, is a continuum. One is more or less fit; anything one does to get moving more than they usually do (be it c25k or anything else) should result in improved fitness. That's absolutely something to be applauded. If you complete c25k, you will be fitter, but not necessarily as fit as you possibly can be. It's a step in the right direction, but there's probably quite a bit farther to go from there. I think that's a large part of what spicegeek's trying to say.
Diet orignally referred to a way of living; it's only referred to a restrictive way of eating since the mid-15th century. Everybody's has a diet, but not everybody's trying to lose weight. (I know it seems like I'm splitting hairs, but I think this is a real issue). The way culture has morphed "diet" into a verb sets us up with visions of deprivation and sacrifice. In order to lose weight and maintain a healthy long-term weight, one needs to adopt a diet that provides high quality nutrients in a satisfying way. In short, one needs to change the way they eat and learn about what foods are filling and healthful while being tasty enough to eat for a lifetime. In short, it calls for a lifestyle change (what I would characterize as changing your diet, not "dieting").
Sorry for the sociological discursis; I spent way too much time in grad school.
2012 Race Schedule
Providence Marathon (4:48:55)
Buffalo Half-Marathon (2:03:16)
Chicago Marathon (October 7)
I read the original post in this thread-and my first thought was " Dad was right- it's not what you say-it's HOW you say it!"
in my opinion- the original post was un-necissarily negative-and perhaps un-consciously patronizing.
In a forum that primarily encourages, supports ,and teaches new runners-well the same info could have been presented MUCH less negatively
AND- I am really not sure how accurate some of the information given was-some of it was, at best factual and yet mis- leading.
let's look at a 130# woman who does the C25k vs. a 240# man who does the C25k and also eliminates a soda at lunch and a beer at dinner( 2 painless sacrifices)- the man may ,rather easily end the year 50# lighter-where as the woman may well end the year EVEN- or at best 10-12 # lighter !
fitness is relative-and relative to what is the question
I can't recall the author- but it sounds like Mark Twain: " there is nothing dumber than an educated man-once you get him off the thing he has been educated on!"- easily paraphrased I think- to there is no one less fit than a runner- once you get them away from their specialty
In my line of work- i deal with guys who work high up on scaffolding all day,bent over at the waist laying concrete blocks all for 8-10 hours in the sun- then go home and spend another 2 hours coaching their sons baseball teams or their daughters softball teams
ALSO ( my specialty)- guys who will pick up an 80-90# bundle of roofing, carry it straight up a 32' ladder and in one motion step out onto a pice of 2x6 toe board and then climb up 3 more lifts of staging(another 15-20 ft.) to get to the needed area-and they do it wearing a 15# tool belt AND smoking a cigarette AND they do it in less than 60 seconds AND they do it dozens of times a day. Most of them couldn't RUN a mile if you held a gun to their head--- but I don't think I would describe thyem as "not Fit"
fit as defined by who-compared to what?
I have employed both my sons and several of their friends-runners all-and frankjly it is pretty easy to work them into the ground
fit- compared to what?
My hat is off to ANYBODY starting the C25K !- more power to you-and I very much hope you look around this forum- you will uncover some truly impressive weight loss stories- really inspiring stuff
8-9 weeks from now- you will be running 3 miles and don't let anyone talk you out of it !!!!
Very best wishes,
Wow, condescending much?
Amen to this:
After graduating, this person can then build on his or her new ability to run for 30 minutes and start running longer, more often. The program is a base, and it is a base that will help people feel stronger, fitter, and capable of achieving other long-term goals.
Fat doesn't necessarily mean STUPID. Most of us realize that couch-to-5K is the gateway to an athletic activity. Fitness takes time. Weight loss includes many factors - calories in/out, building muscle, engaging in enough activity throughout the week, etc. Just because we are overweight doesn't mean that we don't understand how we got that way, or what it will take to get it off.
To the person who said you should only start Couch to 5K if you love to run, and that doing Couch to 5K won't teach you to love running -
#1 - How on earth would someone who has never run before know if they love running or not?
#2 False. I hated running at first, because it was HARD for me. I am out of shape. Running is difficult. It is challenging. But I am starting to really enjoy it - the feeling of accomplishment, the realization that I can run longer and longer distances, the way my body feels stronger each time, the way I feel afterwards. I do enjoy it, but three months ago I would've told you I HATED running. So I call baloney on that whole statement.
I've lost five pounds in four weeks - by watching what I eat, doing the C to 5K program, weight training, and walking on non-running days.
There is no need to try so hard to keep overweight people from attempting to run.
Also, if you are so certain that running will not eventually aid in weight loss (once we can work up to the appropriate distance and by watching what we eat), I'd invite you to check out the 200 lbs. + One Hour Runner thread, where several of the participants have lost over 100 pounds through RUNNING).
"I lost 121 pounds, more than half of which was a direct result of running."
I agree. Too many people think the C25K is the means to an ends and when they don't lose a ton of weight they get frustrated and quit. You have to run about 35 miles a week and eat exactly the same to lose 1 pound per week.... It is a good start. She is just basically covering the top questions and complaints from C25Kers. Sometime the truth is well...
Sue, read again what I said: you probably won't "learn to love it". (I added the emphasis on probably).
I am going strictly by anecdotal evidence here. No one I've ever personally known who has attempted a running regimen has gone from "I hate to run" to "I love to run". Every single person, without exception, that I have ever known who started out hating running never felt any differently about it no matter how much they ran. It is not at all condescending or even meant to be discouraging to say that running isn't for everyone. That applies to any activity whatsoever. I, for one, hate swimming. I can swim (if I have to!) but I will never love doing it. Swimming isn't for everyone....running isn't for everyone....snow skiing isn't for everyone....etc.
Of course I don't speak for everyone and if you say you went from hating running to loving it, then that is great for you. I just know that I never hated running to begin with - I loved it from the very first time I ran. If I hated running, I wouldn't do it. Really, I'd find something else I love to do,'cause life's just too short. THAT was my point, okay?
I don't think anyone is trying to keep overweight people from running. Heck I am overweight and I have been running for years!
(PS. Sue, it is really rude to come on here and refer to another person's opinion as "baloney". The polite response is simply to say, "I disagree")
You know what Sue, I'm going to disagree with you...yes, although fat doesn't mean STUPID to quote you, fat sometimes means "let me take the eaiest way out and when it doesn't work I can whine about it". Dude, been there done that! Spice is only pointing out that doing the program alone does not mean instant weight loss. You mention all the folks on the other thread, I've read it and also posted a few times...those people are not only running but watching their food intake as well. So why are you so offended by Spice's post...she's not referring to those people...its the people who figure they can tie their laces and take off and not change anything else in their lifestyles that she speaks to....I think you're a little defensive...and by the way, we all speak from experience here...not judgement.
On a positive note.. The American Medical Association states that exercising even just 3 times per week 30 minutes at a time has very definite medical benefits. Although Couch to 5k starts workouts at less than 30 minutes it quickly gets you to that point. Even from the start I extended my sessions to 30 minutes. AMA also says the 30 minutes can even been broken up into smaller segments. Any "workout" is better than none and IT WILL be of benefit. Depending on an individuals beginning fitness level the benefits will vary. I was already active, but adding the running workouts to my schedule has been a real bonus! I do burn more calories than sitting on a couch! I've started gradually and I'm injury free!
This is a BEGINNERS forum. some beginners need to work out for 5 minutes before they can do 10. Whatever you can do it IS better than nothing.
Best wishes to everyone in your journey to get fit. I was active before going in to this program. I love the program! I started with one minute runs. Two months later I have ran 2 5k's and am now training towards a 10K. For me it is a great feeling of accomplishment. I am more fit than I was before doing these last 3 months of running segments. I'm more careful with what I'm eating and I have lost some weight. We all have different reasons for wanting to do C25k and I think they are all valid. As for myself I wanted to enjoy the "sport" of running. I liked having the challenge and goal of running a 5k!
As far as weight loss it has helped by motivating me to be more careful about what I do eat. I don't want to carry more lbs than I need to when I run. I want to have less load on my joints. So I see running and weight loss as working together. I understand what it takes to lose a lb.
Keep on moving my friends! Enjoy the journey!
Couch to 5 K Graduation Day November 26, 2009
Dana Hills Turkey Trot Thanksgiving Day 2009 5 K.... Time 32:22 MY FIRST 5k
Jan 9 Irvine 5k Time 32:52
Feb 7 Super Bowl 10k 1:08:31 MY FIRST 10K
September 5 2010 DISNEYLAND HALF MARATHON: 2:41:00
I have never been an athlete. I am 50 lbs. overweight. I used to come home from work, sit and watch tv, then go to bed. I started the C25K program, and finished it. I ran a 5K in 43:44. I'm still running every other day. Here are my thoughts on the program: The program was very motivational. I looked forward to "succeeding" every other day. I lost only 6 lbs. I wasn't trying to diet at the same time. But I also lost inches. And I redistributed some weight. I've been very happy with the progress. 4 months ago I could not run 60 seconds in a row without huffing. Now I run 9 miles a week. Not a lot, but better than watching TV. I feel great about my progress. I have more energy. I recently took up Tai Chi, to add another workout to my week. I added 2 walks a week in the park with my dog, because I now have the energy to do it. I fully recommend this program. Yes, if you want to lose weight you need DIET and exercise. But just to feel so much better about yourself every day, this program is totally worth it.
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