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As January often signals the start of many a fitness / weight loss goal I though this may be a good time to clear up a few misconceptions about running and the C25k plan
1. The C25K is intended to get your body aclimated to the physical demands of running - it is not designed to get you fit or for weight loss
2. The plan has you doing about 20 - 30 mins of cardio 3 times a week - this is not anywhere close to enough to improve your fitness - this is why people continue to struggle with breathing though the program if they do nothing else - their fitness is not improving. To imrpove your cardio vascular fitness you need to engage in an activity that keeps your heart rate elevated for at least 40 mins at LEAST 3 times a week - better yet - 1 hour 5 - 6 times a week.
3. To lose 1lb of fat you need burn about 3500 calories - the plan in it`s final week burns about 1000 cals - it will take almost a month to burn off 1lb if all you do is the C25K - this is assuming of course you are not over eating - in which case you`ll just gain slighty less. If you want to lose weight there is not substitute - you HAVE to diet - if you want to keep it off - you have to change your eating habits.
4. If at the end of 4 weeks on the program you weight more you are NOT gaining muscle - you are eating too much. Yes muscle is denser than fat but it is VERY hard to gain 2 lbs of muscle - so unless you are on a high protien diet and lifting very heavy weights for 2 -3 hours a day - you need to look at you diet. Endurance sports actually cause the body to break down overall muscle - even if your legs get stronger.
5. Running is physically hard - as a activity to take up when trying to get fit / lighter when you have not been active up to this point - it is possibly the worse choice - you body physically can not handle sufficent time / distance to make a decent impact on either goal - ( see points 2 +3 ). You can spend longer biking, using the eliptical and walking - they will help prepare you body to run AND burn more calories.
6. The program is run for time OR distance - few new runners move at a 10 min mile pace - if you run it for time you are likely going to be covering more like 2 - 2.5 miles at the end not 3.
7. Yes you can - and should cross train on non running days ( see point 2 )
8. a good weight training program will be very benifical - hire a personal trainer
NYC Marathon Nov 1 2009 - 4:03:13 ( 9:17 mm )
NYC Half Marathon Aug 16 2009 - 1:55:38 ( 8:49 mm )
1 mile - 7:07 10K - 52:58 ( 8:32 mm)
4 mile - 31:35 ( 7:53 mm) 8K - 42:28 ( 8:32 mm)
15K - 1:22:02 ( 8:49 mm)
Find the Half Marathon Team on FACEBOOK
I think this post is overly negative. While most of it is factually true it could be discouraging to people starting the program and I don't think any of us here want to do that. What is not acknowledged is what a great START this program gives you and accomplishing this will often lead to the desire to do more activities. It also does not point out that even if you don't have any weight change your body will change just with the running levels in the program.
I started this program in late August, 'graduated' in late October. Since then I have kept up with running every other day (now at 45 min/4mi), have started doing a little cross training on other days and am contemplating getting back into swimming which I haven't done in 5+ years. No, I haven't lost the 15lbs I wanted to BUT I have gotten a TON of favorable comments about how much weight people think I have lost!
Good luck everyone!!!
I dont think Spice's post is negative at all. She's stating facts, not saying that someone can't do it. She's only saying that C25k isn't a weight loss program. It isn't. She offers a lot of good tips for people willing to put in the work. It's a stepping stone to a healthier lifestyle, which you obviously took and have excelled. Congratulations on your progress
Remember that the post was mainly towards people who are NY resolutioners who are often looking for a quick fix, get discouraged, and end up back on the couch.
-Christopher Robin to Winnie the Pooh (A.A. Milne)
Fall Schedule:
9/17 Asheville Half
10/16 Nike Women's Marathon
11/20 Philly Marathon
no your body will not change just by following this program - unless you do something about what you eat - As you pointed out out yourself you have not lost the weight you wanted - even though you are now running 4 miles 4 times a week and doing other cross training -
A lot of people embark on this program thinking it is a good way to start a weight loss program - I know what it is like to need to loose a large amount of weight - I had to shift over 70lbs - I know how demoralizing it is when you try something thinking this is what you need to do to loose weight - and you struggle through and get no results - I also know what you gain by figuring out what DOES work and finally reaching a healthy weight and getting fit -
For people who are very overweight I firmly believe it is better to forget the running initially and build up cardio endurance other ways that a less likely to cause injury and allows you to burn more calories becuase you can spend longer at the activity.
You may think this is an overly negative post but I want to see people start a plan that will work if they are trying to loose weight - that they will stick with - because I know how valuable that life change is .
NYC Marathon Nov 1 2009 - 4:03:13 ( 9:17 mm )
NYC Half Marathon Aug 16 2009 - 1:55:38 ( 8:49 mm )
1 mile - 7:07 10K - 52:58 ( 8:32 mm)
4 mile - 31:35 ( 7:53 mm) 8K - 42:28 ( 8:32 mm)
15K - 1:22:02 ( 8:49 mm)
Find the Half Marathon Team on FACEBOOK
spicegeek wrote:
5. Running is physically hard - as a activity to take up when trying to get fit / lighter when you have not been active up to this point - it is possibly the worse choice - you body physically can not handle sufficent time / distance to make a decent impact on either goal - ( see points 2 +3 ). You can spend longer biking, using the eliptical and walking - they will help prepare you body to run AND burn more calories.
I could not disagree more with this reason. It is quite the ego-boost to go from running 8 1-minute increments in Week 1, to running 30 continuous minutes nine weeks later, especially as a novice runner (aka "couch potato"). And I think this eventually leads to weight loss as discussed below.
And as you stated initially in your post, the C25K acclimates your body to run. After the nine weeks, I would imagine most graduates of the program begin to run either longer distances or more frequently because they see that they can accomplish a goal that nine weeks earlier seemed almost impossible. It is then that the fitness/weight-loss results of running begin to show.
Most of us realize it took longer than nine weeks for us to gain our extra weight and we don't expect to burn it all off in nine weeks.
Additionally, a book I read for beginning runners by Amby Burfoot (collegiate distance runner/marathon runner) told his readers to start running THAT DAY.
Although you may not have meant to do this, your post was overly negative and preachy, and could have the effect of discouraging people who are looking to improve their lives from attempting the C25K program. Though you give good advice about cross and weight training, you also seem to make strange generalizations that people struggle with their breathing throughout the program and gain weight around week 4 of this program. Not sure where this came from.
Although the program itself will probably not help in weight loss/fitness, it provides a damn fine base to accomplish those goals, which I know is your ultimate goal for people reading the post.
Great post and great advice as always Spice. I started C25K in July and graduated in October. I think in that whole time, at best, I lost maybe 2 lbs. Part of the time I was dieting. But like you said, it's too easy to overcompensate with food. Versus other kinds of exercise (say cycling), even though you can burn as many calories as running I think there's a mental tendency to not feel like you're working as hard and therefore not overcompensate by eating too much.
I think Spice's post is not "preachy" or discouraging. You have to run because you want to run. If weight loss is your primary goal, you definitely should take up something else. I lost more weight from a stomach flu than I did from a whole summer of running. My pace got slowed down over the holidays to the point where I'm running 30 minutes three times a week now (just starting OHR) but am only making about 2 miles a day. I don't think a weekly mileage of 6 miles is going to result in any weight loss for me. I will try to cross-train because I think that's brilliant, but the running is something you have to do for its own sake. I hope to be jogging 4 miles instead of 2 in another 10-12 weeks from now, and that's the best I can hope for. I see too many posts on this board asking about weight loss and thinking it is achievable when likely you might spend a good solid year of running before you might see weight loss from the running itself and that's what people need to realize. Perhaps at a very high-mileage and consistent half-marathon or marathon training you might be burning enough excess calories that will allow you some maintenance but cross training and good diet are always going to be the pillars of weight loss.
C25k Completed 08/19/11
OHR Completed 10/23/11
5k 09/24/11: 39:10
2011: 280 miles, ~14:00 mm avg
2012: 321.2 miles (so far)
So, your premise is based on physiology. I find your post not only negative, but aggressively so.
C25k is designed to encourage a healthy lifestyle. It works.
Two quick aneccdotes:
1. My buddy, who had never run in his life and had gained some 'middle age spread' tried the program. He graduated 21 lbs lighter and is now doing consistant 9 minute miles. For him, this is miraculous! He's thrilled...and is now starting to think of himself as a runner. He didn't go on a big diet and didn't do all of the wacky stuff you suggest...he simply became more aware of his body. The realization that whatever he put in his mouth today, he would be carrying around on his run tomorrow, changed him.
2. Inspired by her 'uncle', my 9 year old, flat footed, overweight daughter, made the decision to try C25k. After 2 weeks of the program, she is 5 lbs lighter and more importantly, is starting to think of herself as a 'runner'. For her, this program is a portal..to athletics, to health and to a whole different life. She moves differently today. She thinks of herself differently today. She thinks of her future differently today. Grace, Confidence and Hope. That's what this program has given her...so far!
Your post, with its' "it won't work" attitude, only strives make the world a harder, uglier and less hopeful place.
I've agree with those that are saying this is a negative post.
Are you nutritionists or trainers?
I started the c25k last June and graduated. I had never been active in my entire life. I followed the program to a "T". The program says to do nothing overly active on the rest days. I keep on reading how Cross is good on the days off... I have to disagree.
After I was done with the C25k I know for a fact that I was more "fit" than when I had started. I had also shed a few pounds too.
I've since completed the 8k program and are halfway through the 15k program. I'm more "fit" by running.....
Yes, what you eat is important too.
To tell someone else to "take up something else" is utterly ridiculous and horrible advice. There is no need to post something like this on a beginners running board. This is a place for motivation.
Running can get you fit.
Running can complement a diet to help you lose weight.
C25k is a great introduction to running.
Can you achieve your weight loss or fitness goals solely by attempting to complete c25k? It's very unlikely.
It is hard to argue any of the facts in spicegeek's post, but I think it was negative too. I cringed at the comment that running was the worst choice.
My path to losing weight (50 pounds) and getting fit started with c25k and I have read many personal stories in this forum that are identical to my experience. It was hard, at times it was painful, but it was also incredibly rewarding.
Are their easier choices? Probably, but the worst choice is to stay on the couch. Anyone who even attempts this first step towards improving their life should be encouraged.
2010 Space Coast Marathon 4:27:39
2011 Charleston Marathon 4:25:58
2011 Croom Fools Run 50k 6:16:51
2011 Marine Corps Marathon 4:24:48
2011 Jacksonville Bank Marathon 4:44:12 (4:45 Pace Leader)
2012 Florida Keys Ragnar Relay 28:20:47 (3rd place-Mixed Ultra)
Check it out - I'm bloggin'!
One thing that people should remember before starting the program is that it is recommended that you be able to walk at a nice pace for 30 mins before starting the C25k program. Once you can walk 30 mins at a decent pace. You should then start the C25K. It took me several months walking to get to that point .
Thanks for updating the information on your personal struggle.
Most people will look at the first post and think "fitness expert," which kind of implys no huge hurdles, no
large areas of personal change needed.
And, I appreciate the observations that C25K is part of the whole package, and there is a certain way to approach
"starting running," versus getting fit.
For me, the C25K was a goal and a step of instructions to "bring me back," and I used to run heavily several years
ago (okay almost 5), but then I fell off the wagon and the body needs to be reminded of the way it feels to run.
For the weight loss issue, I think it should be said that even if you are running 3 miles a day, one has to watch calories
if you want to loose even an average amount of weight 3-4 lbs. I actually had a friend who trained for a marathon, and only
lost about 10 lbs throughout the entire length of her training cycle. My point being, that the body adapts and conserves fat,
if it feels like it is being "starved."
So, again, thanks for the balanced discussion about all the recommendations you made (and yes, I did get a trainer) as
well as pushing through some of the other points, like extra and different cross-training, weights and diet.
Look forward to graduating to be able to mark my progress.
BTW, I already have my next goal which is to run a 1/2 Marathon (and then maybe even a marathon).
Wow...not really sure how to feel about this post. I have found nothing but motivation here and have been really proud of how far I have come, only to read this and think 'what's the point'?!? To be told that this will not make me fit was a real wake-up call because if I am able to run a 5K when at one point I could not run more than 60 seconds, does that not make me a fitter person? It's like telling me that in the end I will be no better off. I am starting Week 5 tomorrow and will continue to get up off the couch and work this program because it is what I need and feel that I can be successful at it without hiring a personal trainer, I hope others that are doing the C25K and are as far as I am keep going and not be discouraged...YOU CAN DO IT!!! Tam
I guess anything that motivates a 50+lb person to get off the couch and start exercising is a good thing in and of itself...
That said, there is no arguing with the actual facts in Spice's post. Running is really hard for novices, at least it was extremely hard for me and I was only about 10 pounds overweight. My husband is obese, and he couldn't get through week 1. Obviously, if your goal is weight loss, you should do an activity that you are capable of maintaining for as long as you need for your calorie deficit goal. If you want to lose a pound per week, you need to create a caloric deficit of 3500 calories, there is no arguing with that. How many calories can a novice burn per week while doing the c25k? It depends on your size, of course. For me, a petite woman at 130lb (at the start) I could barely burn 90 calories per mile at my pace, which translates into only ~675 calories per week by week 9 (I was running for time, not distance). By that rate, it would take me over 5 weeks to lose 1 pound, and that is if I didn't overeat.
So, looking at the numbers and facts, there is no doubt that simply graduating c25k is not going to bring about the weight loss some people here are hoping for. However, there are some other points I think should be kept in mind. The psychologic benefits of cardio exercise 3 times a week, even if it's just 30min at a time, are absolutely huge. Just the fact that you're outside, feeling the sun in your skin, and breathing hard is enough to help with symptoms of depression, help you sleep better, and really give you an energy boost. That may translate into less hunger, less need to snack inappropriately, less need to drink alcohol, etc. In my case, running brought me a new way to start the day, put a smile in my face, and took away all desire to eat fried foods, sugary treats, and even drink beer.
The other point, which I think is the most important, is that c25k is challenging but it is doable, even for a sedentary, overweight person. 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. Weight loss should never be approached with a "quick fix" mentality. If a new runner wants to follow the program with the goal of being 20 pounds lighter at the end of 9 weeks, forget it! An overweight person has to think in terms of a change in lifestyle, forever. That's why I am so opposed to the idea of dieting (i.e. counting calories, going no-carb, etc). Most people cannot stick to a restrictive diet for the rest of their lives. I think it is more productive to advise them to change their habits slowly, building new, healthier habits to replace the destructive ones. Instead of a complete immersion in a new diet and 1 hour of exhausting exercise 6 days a week, it is probably more beneficial to advise them to cut their alcohol consumption by half, start with the c25k program, and see if they can substitute the high sugar dessert for a fruit (or the french fries with a salad) to begin with. As people are successful with the initial, "easy" nutritional changes and progress towards the challenging goal of completing the c25k program, their confidence will grow, they will start feeling healthier and other changes might follow.
Even if an obese person cannot reach their goal weight, simply losing 10 pounds will add years to their lives and improve blood pressure, cholesterol levels, and give their heart a much needed break. The all or nothing attitude is much more dangerous than people realize. Someone who's horribly out of shape and overweight may read this post and think that there's no point in beginning this program if it won't cause them to lose weight anyway. What's the point? I know I probably wouldn't have started if I thought about it carefully and did some math before day 1. But I guess my self-delusion paid off in the end. With small changes in my daily diet such as cutting off beer (I still drink wine in moderation), not eating dessert, switching to 1% milk, saying no to fried foods, choosing healthier options when I do go to restaurants and always bringing home some left-overs, I was able to lose 7 pounds in 4 months. That may seem like a very small amount of weight loss, but keep in mind that I was small to begin with and I don't burn as many calories as most people while doing the same activities.
Most of all, after graduating c25k I worked on improving my endurance by working up to running the full length of the 5K and I have now started to train for a 10K following a schedule that has me running 4 times a week. I can now run more than 4 miles at a time and my 5K speed has gone from 36 to ~32 minutes. Although I am sick at the moment (sinus infection, nothing related to running), I am confident I will keep improving my running distance and my overall health as soon as I'm ready to go back to running. If I lose weight, that will be a bonus.
Bottom line, if you are overweight and your new year's resolution involves c25k, go for it! Be aware that weight loss is simply a numbers game and try to limit the amount of empty calories you consume while eating more fresh foods, whole grains, and water. Keep in mind that a lifestyle change means you need to build healthy habits that you can maintain for the rest of your life, so don't expert dramatic weight loss, ever. Maybe revising your new year's resolution from "losing weight" to "lowering my blood pressure", "running for 15 minutes without stopping," or "lowering my resting heart rate" will give you a healthier goal to keep you motivated. But more than anything else, keep in mind that a tiny improvement in fitness is infinitely better than no improvement at all (i.e. another year on the couch).
1st Annual 1st Run 5K (01/01/2010): 31:34
Beverly Reindeer Run 5K (12/05/2009): 31:52
Feaster Five 5K (11/26/2009): 34:53
C25K graduation run 11/11/2009
I mostly agree with Spice's post. It's part tough-love, part experience and part factual. I agree that 20-30 minutes of cardio 3x a week is not enough for someone who has been exercising for a while. However, this may be sufficient for someone who has not exercised in years, who is significantly overweight or who has never exercised. As with any exercise program, it's best to start out slow, especially for people who are out of shape/overweight. I disagree with the weight loss part...yes, you have to burn 3500 calories to lose one pound of fat. However, the bigger you are, the higher your basal metabolic rate is and the more likely you are to burn more calories in 20 minutes than someone who is significantly lighter. In other words, larger people burn more calories at rest because their body is bigger and demands more. However, the reason these people continue to gain or stay overweight is because they are not changing their eating habits. If someone's BMR (basal metabolic rate) is 2500-3000 calories per day, this will be completely negated by their bad eating choices (fast food, pop, fatty meats, cheese, etc.). So, for someone who is overweight, starting with the C25K is a great idea, no matter what. It's best for someone in that situation to start off slow so they don't get discouraged and quit. Then, maybe after a few weeks on the program, or after they've graduated, throw in some strength training (after their body has adjusted to exercise).
Bottom line is some exercise is 1000 times better than no exercise and people starting this program who are overweight absolutely have to realize that losing weight the healthy way (a couple pounds a week) is a slow process. It likely took them a long time to gain the weight and it's going to take just as long, if not longer to lose it. Staying motivated is very important as well. And, changing eating habits is critical...living a health lifestyle is just that...a lifestyle. It requires a lifestyle change including diet, activity levels, and emotional/mental/attitude adjustments.
I hope everybody with new year's resolutions to lose weight can stick with them. I know it's my resolution and I am determined to stick with it. I know exactly what it takes, and I do not try to tell myself otherwise. Ideally, I'd like to lose 40-50lbs to get back into the shape I was in high school (3 sport varsity athlete). I also realize that I will never be a skinny-mini...my body is just not built that way. When I was in shape, I had powerful legs/lower body and had a little bit of a gut, not near what I have now, but just a little soft in the middle. I have realistic expectations for myself though and I think most people starting out to lose a bunch of weight don't. And this is part of the reason they fail. They quit because they do not see results after a week. It just does not happen this way! I don't expect to lose all the weight I'd like to lose for at least a year. It took about 5-6 years to put it on and it's not going to come off easy, but I'm making my best effort, which is all I can do.
Follow my journey to fitness and a healthier lifestyle....http://runningdownadream2010.blogspot.com
My own version of what Spicegeek has already said would go something like this:
1. This is a lifestyle change you are making - not a quick fix or a temporary solution as in "I'll run to lose the weight and then I'm done". Running is a lifestyle that becomes part of your day to day routine. For that to happen, it has to be something you love. If you hate running, then this isn't for you! That is the blunt way to put it - running really isn't for everyone. You probably won't "learn to love it". I'm not saying this to be an elitist, because heaven knows I am a middling runner at best, but I do love it and that is why I run week in and week out all year long...heat/cold/rain/snow, it doesn't matter. You won't do that if you don't love it, trust me. And if running isn't for you, you're not a "failure". Find your bliss and pursue it whether its biking, swimming, tennis or whatever you will love doing day in and day out. Running isn't the magic bullet for weight loss by any means.
2. START OUT BY WALKING! I can't stress this enough. And I am talking to the majority of people who come on here saying, "I'm 50 (or more) pounds overweight and out of shape. I have never run in my life. How do I start running/doing C25K?" The answer, which you may not want to hear, is to start walking. I am not well versed enough in the technical aspects of physiology to explain this in scientific terms (Spicegeek probably has the advantage over me on this!) but I only know that you need to condition your muscles, joints and tendons AS WELL AS your cardiovascular system. Your CV system will probably cry uncle before your legs do, which is why we hear so many folks come on here and ask "why can't I breathe when I run?" You gasp for breath while running because your CV system hasn't been conditioned for it. Your heart and lungs need conditioning to efficiently deliver oxygen to your tissues during high intensity exercise. You simply cannot rush the processs, but you must accept that it takes time to go from sedentary and overweight to fit and able to run a few miles at a time. Walking is the perfect pre-conditioning exercise before you begin to run. Walking BRISKLY will not only condition your body for running, but it will help to start shedding those pounds. If you are significantly overweight (50 lbs or more) then walking briskly along with a controlled diet will work better for you at losing weight than trying to do a running regimen that you can only do 20 minutes or so at a time. You can walk much longer than you can run and that is the key to conditioning and weight loss. The higher intensity of running is NOT NECESSARY for weight loss at this point. If you segue into running, it should because you love running in and of itself...there is really no other reason to run!
(I expect to hear some disagreement about that last statement, but I firmly stand behind it!)
3. You need to know this: Running Isn't Easy. It doesn't get "easier", per se, but if you become a runner you will adapt to the stresses of running and become more efficient at it. It is always going to be challenging - if it isn't challenging then you aren't doing it right. The key is that you embrace the challenge. I bring this up because another common question from the newbies is "when does this get easier?". If you are looking for an "easy" way to get in shape, then keep looking, because this isn't it! If you are prepared to ride out the rough patches of getting into shape and then continuing to meet the ongoing challenges of running day to day, then hop on board. The rewards are great both mentally and physically.
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About UsWith more than three decades of worldwide experience, KE Adventure Travel is one of the world's most respected adventure tour operators. Proudly independent and with a team of some of the most travelled staff in the industry you can always find someone to talk to who has actually been on your chosen trip.
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Holiday Overview
Holiday Overview
- Learn about the fascinating rock spires of Cappadocia
- Horse riding on an ancient caravanserai route
- Mountain Biking amongst the Fairy Chimneys of Cappadocia
- Trekking in the High Taurus Mountains
The world-famous rock spires of Cappadocia and the nearby rugged Taurus Mountains, provide an unbeatable destination for a schools adventure in Turkey. Flying into Kayseri, the first part of our trip highlights the outlandish scenery of Cappadocia, famous for its weird and wonderful rock formations. Millions of years of wind, rain and frost have sculpted the area's volcanic rock into a landscape of bizarre spires and 'fairy chimneys'. After exploring the Meskendir and Red valleys on foot, with visits to hidden rock-carved churches, we spend an afternoon on bikes, whirling around the rock formations in the vicinity of Goreme. We have time to check out the open air museum at Goreme, hike in the White Valley, try our hand at making pottery in an artisan's studio and enjoy a horse riding adventure on an ancient caravanserai route leading to a hot spring. We end our time in Cappadocia with a visit to the amazing troglodyte city of Derinkuyu. Moving on to the Taurus Mountains, the source of the Tigris and the Euphrates rivers, we find ourselves in an idyllic area, where the local people still travel with their animals to high pastures during the summer months. Here, we will embark on a 2-day trek in the valleys beneath Demirkazik (3756m), the highest peak in the range. This is an unforgetable school adventure full of Turkish delight! This tried and tested KE Schools itinerary can be adjusted to better fit the needs of your group - please call and speak to a KE School Groups Coordinator or email email@example.com
Is this holiday for you?
This School Adventure combines a mix of trekking and other activities. The biking and horse riding elements of the trip are very straightforward. The biking is on dirt trails with no technical sections and is suitable for everyone who can ride a bike and even those with no previous experience of horse riding can take part in this activity. Helmets are provided both for the biking and the horse riding. Overall the trip is designed to provide an exciting mix of activities, sightseeing and cultural interaction. We have three days of moderate hiking in the beautiful High Taurus mountains where we will meet some of the semi-nomadic shepherds of this region. None of these activities are particularly strenuous but the trip will be most enjoyable if students ensure they get themselves into good shape prior to setting off. We recommend a minimum age of 14 years
Brief ItineraryView in full
- Meet at Kayseri Airport. A single timed group transfer to Mustaphapasha in Cappadocia is provided.
- Walk through the Meskendir and Red Valleys. Visit cave houses and troglodyte villages.
- Visit to Goreme Open Air Museum and bike ride through the White Valley.
- Horse riding from a ranch in Avonos before trying our hand at pottery.
- Drive to the magnificent Taurus Mountains via the underground city of Derinkuyu.
- A day of spectacular trekking across the High Yayla Plateau to the Emli Valley.
- Trek through the Mangirci Gorge to Alaca Yayla for views of the dramatic Aladaglar Mountains.
- Departure Day. A single timed return transfer to Kayseri Airport is provided.
Tour dates and prices
Tour dates and prices
Land Only
The price of our trips does not include international air travel to the start location in the destination city and country. The start location for joining the trip is identified for each trip. It's usually a centrally located hotel. KE can easily arrange all airport transfers for you.
International Air Travel
Please contact us at KE for air travel advice. We will be happy to discuss the flight arrangement which best suits your group.
2 teachers FREE
The Guide Price assumes that 2 teachers will accompany the group. Their Land Only costs are covered by the group's payment.
|Guide Price
|Park Fees/permits
|Other Charges
* We give a price estimate for all of our school trips. This is based on 12-16 pupils and includes two free teacher places. If you are interested in a specific trip, we will send you a quote letter. You may wish to take extra teachers or add on additional days and this can all be included into your quote, on request.
Map & Itinerary
Map & Itinerary
The Route
- airport
- point
- peaks
- trip direction
- transfer
- trek
Holiday Itinerary
Meet at Kayseri Airport. A single timed group transfer to Mustaphapasha in Cappadocia is provided.
On arrival at Kayseri Airport, we are met by our KE Schools Adventure leader or a KE representative who will arrange the transfer to the group hotel in Mustaphapasha in Cappadocia. This transfer normally takes approximately 1 hour. After check-in we have dinner and get an expedition briefing from our guide.
Accommodation Hotel
Meals d
Walk through the Meskendir and Red Valleys. Visit cave houses and troglodyte villages.
Today we will start our programme of activities with a hike through the picturesque Meskendir Valley. We follow a path from which we can view traditional cave houses and troglodyte villages dating back to ancient Christian civilisation. From the Meskendir Valley we cross over to the Red Valley, one of the most spectacular in Cappadocia with its many different rock formations and variety of colours. We pay a visit to the hidden Cross Church and head into the nearby Rose Valley to visit the Church of the Three Crosses. This church was carved out of the cliff face in the 7th Century - decorative reliefs and frescoes were added in the 10th and 11th centuries. We continue our walk to Cavusin, site of one of the first Christian villages built in Cappadocia. After lunch we'll explore the amazing Pasabaglari Area, home of the famous fairy chimneys! There will be approximately 4 to 5 hours walking today, interspersed with regular stops to explore and play hide and seek among the rocks.
Accommodation Hotel
Meals bld
Visit to Goreme Open Air Museum and bike ride through the White Valley.
Today we will visit Goreme Open Air Museum, which presents an amazing collection of frescoes taken from cave churches constructed between the 10th and 13th centuries. Then we begin our exploration of the area by bike. Starting from Goreme we ascend to Uchisar Castle for views of the Cappadocian landscape from the highpoint known as "The Fortress" where a network of rooms and corridors are carved inside the rock. After lunch we continue our ride through the "fairy chimneys" of the White Valley. Stopping in Cavusin, we can explore the old village before pedalling back to Goreme later in the afternoon from where we transfer back to our hotel.
Accommodation Hotel
Meals bld
Horse riding from a ranch in Avonos before trying our hand at pottery.
Today, we will drive to a ranch in Avanos, where we meet our horses and set off on a ride to the village of Sarihidir which sits beside Turkey's greatest river, the Kizilirmak. We will be able to visit the caravanserai at Saruhan, built by the Seljuk Sultans in the 13th century. The Seljuks paid for the building of many of these wayside, Silk Road inns which provided food and shelter for travellers and their animals. Avanos is famous for its production of earthenware pottery, still the economic mainstay of the town to this day. Ceramics production and trade in this area dates back to the Hittites who first used the red clay silt from the Kizilirmak river to make pots. After the ride we will visit a pottery where we have the opportunity to try our hand at "throwing" our own pot.
Accommodation Hotel
Meals bld
Drive to the magnificent Taurus Mountains via the underground city of Derinkuyu.
After breakfast, we pack up and leave Cappadocia, driving south to the Taurus Mountains. On the way we will stop to visit the incredible underground city of Derinkuyu. In this part of Turkey there are around 200 subterranean towns that are believed to have been built as hiding places in time of war by early Christian people. Derinkuyu is the most impressive, with 7 floors and a maximum depth of around 85 metres. It would have accommodated thousands of people. There are food stores, kitchens, stalls, churches, ventilation chimneys, wells and a missionary school and can best be described as being like Swiss Cheese! Continuing our journey into the Taurus mountains we reach the village of Demirkazik where we begin this afternoon's hike which takes us through the Cimbar Gorge and up to the high meadow area of the Arpalik Plateau. From here, we walk on a dirt road to our camp site at Sokulupinar.
Accommodation Camping
Meals bld
A day of spectacular trekking across the High Yayla Plateau to the Emli Valley.
For the second day of our trek in the Taurus Mountains we head up the valley to Sakartas and then traverse to Ezenevit (2538m), a summer grazing camp where we hope to meet some of the shepherds who spend the summer months in this remote place with their flocks. Whilst staying at the high 'yaylas' these semi-nomadic people spend their time making cheese and weaving colourful flat-weave rugs known as kilims. This is a great place to have lunch, amongst tremendous mountain scenery. We then begin our descent of the picturesque Siyirmalik Valley, which is the only place on the west side of the Aladaglar to have forests of cedar and juniper trees. Our overnight camp is at 1800 metres in the Emli Valley.
Accommodation Camping
Meals bld
Trek through the Mangirci Gorge to Alaca Yayla for views of the dramatic Aladaglar Mountains.
In the morning we hike through the Emli Valley to the Mangirci Gorge and then climb on to the Alaca Yayla plateau where we walk through forests of oak trees to a viewpoint. Here we can enjoy a spectacular panorama of the rocky peaks of the Aladaglar mountains which lie in the centre of the Taurus range. After lunch by a spring, we descend to camp via Oluksekisi, a shepherd's camp. If the shepherds are here with their flocks we will stop a while here for valuable insight into this nomadic way of life. We will spend our final night camping in the Emli Valley. Approximately 5 to 6 hours walking, with 650m of ascent and descent.
Accommodation Camping
Meals bld
Departure Day. A single timed return transfer to Kayseri Airport is provided.
After breakfast in camp, we will transfer to Kayseri Airport, where KE Land Only package services end. Transfer time is around 2 – 3 hours.
Meals b
Holiday Information
Holiday Information
What's included
- A qualified UK KE Schools leader
- Professional English-speaking local guide
- A single group transfer from Kayseri Airport to the group hotel on Day 1 and back to the airport on Day 8
- All transfers within the itinerary
- All accommodation as described in the trip dossier
- All meals
- All camping equipment (except sleeping bags)
- Horse riding and biking including specialist equipment and guide
- Entrance fees to Aladaglar National park
What's not included
- Travel insurance
- Tips for local staff
- Airport transfers (other than with the group)
- Entrance fees to historical sites except Aladaglar National Park
- Optional activities
- Miscellaneous expenses - drinks and souvenirs etc
Meal plan
Joining Arrangements & Transfers
View the gallery below for images of the style of accommodation used
Group Leader & Support Staff
Spending Money
Guidance on Tipping
Baggage Allowance
KE Trek Bag
All KE clients will receive a FREE KE trek bag. These have been specially made to stand up to the rigours of adventure travel. Your KE bag will be posted to you when your trip is guaranteed to run or on receipt of your booking if the trip is already guaranteed. If you have travelled with us before and already have a KE trek bag you can select an alternative free gift in the booking process.
Equipment List
The following checklist should help you with your packing. As a general rule, you should always try to keep the weight of your equipment to a minimum.
You must bring the following items:
- Hiking boots
- Socks
- Gaiters (to protect boots from scree)
- Spare laces
- Trekking trousers
- Waterproof over-trousers
- Underwear
- Baselayer shirts (2 short sleeve, 2 long sleeve)
- T-shirts or casual shirts
- Fleece jacket or warm jumper
- Windproof/waterproof jacket
- Sunhat
- Fleece hat or balaclava
- Eyewear Sunglasses
- Gloves
- Sleeping bag rated comfortable to 0ºC
- Daypack c.30 litres
- Second hold-all type bag*
- Headtorch with spare battery
- Sun protection (including total bloc for lips, nose etc.)
- Water bottles 1 Litre (x2)
- Washbag and toiletries
- Small towel
- Antibacterial handwash
- Selection of dry bags (to keep trek bag contents dry)
- Small padlock (to lock your KE kit bag)
- Basic First Aid Kit including the following: Insect repellent; antiseptic cream; throat lozenges; diarrhoea treatment (Diocalm or Immodium); painkillers; plasters/band-aids and blister treatment; and re-hydration salts (Dioralite). Glucose sweets and vitamin tablets are a useful addition.
The following items are optional:
- Trekking poles (recommended)
- Sleeping bag liner
- Thermarest (note that foam camping mats are provided)
- Trainers / sneakers or sandals for camp
- Long johns (thermal underwear)
- Shorts
- Insect repellent
- Camera, media, batteries
- Travel clothes
- Pocket-knife
- Repair kit (eg. needle, thread, duct tape)
- Water purification tablets/solution **
- * Second bag: You will need to bring a bag which is large enough to store items not required for the 3-day trek in the Taurus Mountains. This bag will stay with the vehicles and does not have to be waterproof or particularly robust. It should be able to fit in your main baggage when not being used.
- ** Water purification tablets:At all the camps on trek spring water is available and good to drink. However you might wish to treat this water to be extra safe.
Group Size and Holiday Status
For each holiday there is a minimum number of participants required to enable it to go ahead. Once the minimum number is reached, the trip status will change from 'Available' to 'Guaranteed to run'. You can check the trip status for each departure in 'Dates and Prices' table. Other than in exceptional circumstances, we will not cancel a trip once it has achieved this guaranteed to run status and so you are free to proceed with your international flight booking and other travel arrangements.
Passport & Visas
A passport with 6 months remaining validity at the end of your stay is generally required. The information that we provide is for UK passport holders. Please check the relevant embassy or consulate for other nationalities. It is your responsibility to ensure that you have the correct travel documents and visas for your holiday. Visa requirements and charges are subject to change without notice. If you are travelling outside the EU you should have at least 2 blank pages in your passport for each country that you visit.
Electricity Supply & Plug
We recommend you check if you require an adaptor for your electrical items at:
Know before you go
As a reputable tour operator, KE supports the British Foreign & Commonwealth Offices 'Know before you go' campaign to enable British citizens to prepare for their journeys overseas, and we recommend that all KE travellers take a look at the FCO Travel Advice for their chosen destination on the official FCO website: www.fco.gov.uk. North Americans can also check out the U.S. Department of State website: www.travel.state.gov for essential travel advice and tips.
KE treat the safety and security of all clients as the most important aspect of any trip we organise. We would not run any trip that we did not consider reasonably safe. Should the FCO advise against travel for any reason, we will contact everyone booked to travel to discuss the situation. We receive regular updates direct from the FCO and are in constant touch with our contacts on the ground. If you have any questions about government travel advice, please call our office.
Turkey: Freytag & Berndt Publishing
1:800,000 map of the entire country
Recent Reviews & Blog Posts
Recent Reviews & Blog Posts
Good or bad we publish ALL reviews so you can make an inspired and informed choice.
Educational SnapshotThe semi-nomadic shepherds of the Taurus Mountains are known in Turkey as Yorouks. Their name derives from the verb yuru - which means 'to walk' in the Turkish Language!
At A glance
- Max group size: 20
- 3 days trekking
- 4 days multi-activity including horse riding and biking
- Max altitude - 2538 metres
- WHEN TO GO: March/April/May
- June/July/August
- September/October November / December
- Minimum Age: 14
- Join in Kayseri
Accommodation & Meals
- 4 nights Hotel
- 3 nights Camping
- 7 breakfasts, 6 lunches and 7 dinners
KE Holiday Gallery
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text:
SAN JOSE -- There was no clear-cut winner in the quarterback battle during San Jose State's first scrimmage of training camp Saturday.
Senior Blake Jurich completed 8 of 18 passes for 121 yards and a touchdown. He started slowly, but led a pair of scoring drives during the two-minute drill. That included a 40-yard touchdown to Hansell Wilson.
Junior Joe Gray, the presumptive leader for the starting job, hit on his first four passes and was 6 of 10 for 68 yards. His efforts were stalled by a pair of improvised shovel passes that didn't connect.
"There's a couple things I left out there, trying to get the shovel there," Gray said. "If I hit a couple of those, I felt like I had a pretty good day."
One of the shovel passes came on a fourth-and-1 play during the two-minute drill that brought that drive to an end.
"He really could've ran," coach Ron Caragher said of the play. "You want to get the ball to the back and the back had turned up to block. A couple missed opportunities but Joe was solid."
Gray led four possessions resulting in a 34-yard Austin Lopez field goal, a missed field goal from 60 yards by Michael Carrizosa and two turnovers on downs.
Jurich struggled in the first half of the scrimmage, completing 2 of 7 passes for 21 yards on a pair of drives that stalled. His first drive of the second half also stalled, but both possessions in the two-minute drill were successful.
He hit Wilson for the touchdown on a double move that left no defenders within 10 yards. Another drive reached the 7-yard line before Lopez kicked a 25-yard field goal.
"I think the defense had some good plays called against our offense the first couple of series," Jurich said. "We just stuck with it, stuck to the game plan, came out and did our thing."
Caragher expects to name the starter sometime shortly after next Saturday's final scrimmage of camp. Both quarterbacks are trying to avoid getting caught up in the competition.
"Go out and be myself," Gray said of his mindset. "Just play ball. You can't put too much pressure on it. You can't have the weight of the world on your shoulders."
As for Jurich, he said he's "not thinking too much, just competing like I have been the last four years I've been here. I competed against one of the best quarterbacks in the nation last year (David Fales). Nothing's harder than that."
No. 3 quarterback Malik Watson also had his best day since joining the Spartans this spring.
He completed his first four passes and on his first drive was 3 of 3 for 31 yards and he hit talented true freshman Justin Holmes for a 9-yard touchdown.
"He's come a long ways from spring," Caragher said of Watson. "I'm real encouraged by what he's doing. We'll keep feeding him and see how much he can come along."
Follow Jimmy Durkin on Twitter at twitter.com/Jimmy_Durkin.


text:
Earlier this month, Leavenworth High School's assistant principal and athletic director Shawn Terry was recognized by the National Interscholastic Athletic Administrators Association as a certified athletic administration.
To earn the distinction, Terry had to demonstrate a high level of knowledge and expertise in the field of interscholastic athletic adminstration.
The voluntary certification process included a thorough evaluation of the candidate's educational background, experience and professional contributions, as well as a rigorous, comprehensive written examination.
The NIAAA is a national professional organization consisting of all 50 state athletic administrator associations with more than 7,600 members.


text:
Holocaust Denial on Trial, Trial Transcripts, Day 32: Electronic Edition
Pages 1 - 5 of 222
|6-10 >
|221-222 >>
1996 I. No. 113
2Royal Courts of Justice
3Strand, London
4 Wednesday, 15th March 2000
10Claimant -and-
14The Claimant appeared in person
15MR RICHARD RAMPTON Q.C. (instructed by Messrs Davenport Lyons and Mishcon de Reya) appeared on behalf of the First and
16Second Defendants
17MISS HEATHER ROGERS (instructed by Davenport Lyons) appeared on behalf of the First Defendant Penguin Books Limited
18MR ANTHONY JULIUS (of Mishcon de Reya) appeared on behalf of
19the Second Defendant Deborah Lipstadt
21(Transcribed from the stenographic notes of Harry Counsell
&Company, Clifford's Inn, Fetter Lane, London EC4
22Telephone: 020-7242-9346)
23(This transcript is not to be reproduced without the written permission of Harry
Counsell &Company)
1 <(Day 32)
3(10.30 a.m.)
4 MR JUSTICE GRAY: Mr Irving, before you say what you want to
5say and before Mr Rampton starts, can I just say this.
6I certainly do not intend to have a sort of inquest about
7why yesterday was abortive. I was a bit surprised, as you
8may have gathered. I have looked at the transcript of day
930 and I can see how the misunderstanding arose. I think
10it was then contemplated we would have two days of closing
11submissions and it has not worked out like that. The
12reason I mention it is simply this. Having looked again
13at both sets of written closing submissions -- for which
14I am very grateful, a lot of work has gone into them
15obviously -- there are one or two points that I think
16I ought to put really to both sides. I will do that
17whenever it is convenient to you both. I will either do
18it before or during or after, whichever you find
19convenient -- probably after, I suspect.
20 MR RAMPTON: After, I would suggest.
21 MR JUSTICE GRAY: After your public statement, but I do not
22want to do it. That is what I am really telling you.
23 MR RAMPTON: I would also suggest, perhaps, because they are
24not things in which the majority of people in this room
25are going to be closely interested, we could also deal
26with these five points after.
1 MR JUSTICE GRAY: Which five?
2 MR RAMPTON: Mr Irving's five points.
3 MR JUSTICE GRAY: The Muller document standard of proof,
4section 5 etc.
5 MR RAMPTON: They are partly matters of law and partly matters
6of detail.
7 MR JUSTICE GRAY: Subject to Mr Irving, I entirely agree about
8that. Mr Irving, these are the nitty-gritty, are they
10 MR IRVING: I did not want to be wrong-footed by leaving them
11out. I want to draw your Lordship's attention to the fact
12that there are these final loose ends that need to be tied
14 MR JUSTICE GRAY: I certainly agree. We ought to spend a few
15minutes on the Muller document.
16 MR IRVING: Except for the one point, my Lord, point 4 on that
17list. Having reconsidered the matter, I do consider I am
18entitled to make slightly broader use of the material
19which was in the bundle E matters on the basis that I have
20set out there, that they might go to aggravated damages
21and they certainly go to explaining my state of mind when
22I am alleged to have made certain remarks about the bodies
23or persons concerned.
24 MR JUSTICE GRAY: What I will do -- I know the Defendants are
25not very happy about this but I think I am going to do it
26anyway unless Mr Rampton wants to try and dissuade me --
1is to let you make your closing submissions along the
2lines of the written document. I am bound to say that
3I think a lot of it goes beyond what the evidence
4establishes, and also goes beyond what you are really
5entitled in any event to rely on by way of aggravated
6damages against the Defendants because, of course, you
7have to prove the Defendants' involvement in the
8conspiracy. But I am going to let you do it, unless
9Mr Rampton continue tries to dissuade me.
10 MR RAMPTON: No, I have no objection.
11 MR JUSTICE GRAY: I think it is the right thing to do in this
12particular case.
13 MR RAMPTON: I agree. Miss Rogers has dealt with it very
14succinctly and, in my submission, very effectively on
15paper. It is in your Lordship's hands at the end of all
16this. If this were a Jury case, it would be entirely
17different, but it is not. We are confident that we can
18leave it happily to your Lordship. I would also add
19this. It does seem to me, and I will say this, that the
20more of that kind of speculative fantasy Mr Irving spins
21in a public court in this country, the more harm he does
22his own cause. I only say that at this stage.
23 MR JUSTICE GRAY: That is as may be.
24 MR IRVING: Be that as may be, my Lord, of course, I would be
25perfectly entitled in my closing speech to put to the
26court the matters that I would have put to the Defendants
1had they had the courage to go into the witness box. That
2is the kind of material that I would have put to them.
3 MR JUSTICE GRAY: Well, I am not sure that is actually right,
4as a matter of law, but I am taking a liberal approach.
5Say what you have indicated you intend to say in due
7 MR IRVING: I will certainly tighten it up. I shall not go to
8such lengths.
9 MR RAMPTON: My Lord, I will then read, if I may, what your
10Lordship has in writing. I start by observing that your
11Lordship will notice, as I read it, that there are one or
12two stylistic changes that I have made overnight. They
13are merely stylistic. They do not touch the substance of
14what I have to say.
15 MR JUSTICE GRAY: I will keep my mouth shut and I will not
16interrupt you, but there are the points that I want to
17raise with you at the end of your statement.
18 MR RAMPTON: If your Lordship would rather do it now?
19 MR JUSTICE GRAY: No, it is better at the end.
20 MR RAMPTON: My Lord, I start with this, that if one had read
21some of the media reports of this trial, which I realize
22that your Lordship probably has not, one might have
23supposed that Mr Irving had been dragged into this court
24to defend his freedom of expression as an historian.
25 In fact, of course, that is not so. The history
26of the matter is quite the reverse. Professor Deborah
|6-10 >
|221-222 >>


text:
A series of disturbances on the radar could bring a reversal of this season's dry weather pattern - and possibly some snow accumulation - to Summit County over the next several days.
There is at least a slight chance of snow in the forecast every day for the next four days, with the best chance of accumulation expected overnight Friday and this morning.
As of Friday, Summit County was expected to see 3-5 inches of fresh powder by noon today.
The higher elevations, particularly west-facing slopes above 10,000 feet, could get a bit more accumulation, forecasters said.
The system expected to end today is the beginning of a five to 10 day unstable pattern with ongoing snow potential moving into Colorado from the Pacific this week, according to forecasts from the National Weather Service in Boulder.
"That dry period we had back in January, ... that has flipped a little bit," NWS meteorologist Kyle Fredin said. "It's just a good unsettled period where you're going to have a chance of snow each day."
There is a 40 percent chance of snow tonight and tomorrow, dropping to a slight chance early next week.
Temperatures are expected to remain relatively mild over the next few days with highs in the 30s and lows dropping into the mid-teens and low 20s.
The promise of precipitation over the weekend caps off a fairly solid snow week for local resorts.
Breckenridge Ski Resort reported 12 inches of new snow this week, and 8 over the last few days. Copper Mountain had 2 inches of new snow Friday morning and 6 over the previous week. Arapahoe Basin Ski Area reported 3 inches of new snow Friday with a 43-inch base, while skiers and snowboarders at Keystone Resort were greeted with a fresh inch Friday morning for a total of 8 inches of new snow over the past 7 days.
"With temperatures staying consistently cold, the snow has remained soft and made for some great turns," Breckenridge spokeswoman Austyn Williams said. "Some hike-to and Imperial Bowl terrain is opening intermittently as conditions permit."
The new snow also allowed Keystone to open Erikson Bowl, bringing the resort's total open terrain to 2,791 acres. More than 90 percent of Keystone's hike-to terrain is now open, according to a statement from the resort Friday.
Arapahoe Basin had 48 percent of all terrain open as of Friday, though East Wall and Montezuma Bowl remained closed.
Copper mountain had 109 trails and 1,486 acres open as of Friday.


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About half of our group training here at Tyndall Air Force Base is Army like me. The other half is Air Force, and our instructors are Air Force. The Air Force is higher-class than the Army: much better facilities, smarter people, and the people are treated like human beings. There is a swimming pool here and a large beautiful fitness complex. Every day a maid enters my room during the day and makes my bed and cleans up the place and puts fresh soap and toiletries in the bathroom, like a motel. I've never experienced anything like this treatment in the Army. Army lodgings are typically shared by several people and you have to provide your own soap and supplies. No one makes your bed or cleans up. Before you leave, you have to clean up the place yourself, and someone inspects to make sure you do.
Tomorrow we are supposed to draw up some work products on paper, illustrating and describing how we would accomplish our mission. The Air Force instructors told us, "We would give you crayons for this task, but the Army guys tend to eat the crayons."
5 miles on the treadmill in the luxurious Air Force gym, with a TV attached to every treadmill and a little picture of a track for me to watch my progress, 1% incline, in 44:25 (8:53 mile pace).
Dark Horse
I'm a dark horse, running on a dark race course.
Hey DH, good work.
Rich, you just keep on truckin'.
Still sitting on the sidelines. Hoping to start walking tomorrow. Grew up near Travis AFB, so half my friends dads were Air Force. Several times they quoted that average IQ ratings where Air Force > Navy > Army > Marines. Must have heard a few other military related jokes, not that I can remember any now.
Dark Horse
I'm a dark horse, running on a dark race course.
Real funny you two...
When the gov't was trying to get me killed back in the Vietnam era, I was accepted into the Air Force until I failed their silly color blind test. Seems wires with different colors mean different things. Who knew?
Then the Army tried to draft me, but I thought I might need to be prepared to fight a war, so enlisted into the Marine Corp (Unlimited S*%t, Mass Confusion) to get some decent training before being shipped out.
I won't go into the differences in productivity between the Marines and Army, but the difference was striking...
Nice workout D.H., good luck walking tomorrow Ray
Me? 30 minutes on the ski machine, push-ups and sit-ups
Enjoy life, this ain't a rehearsal...
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.


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According to its bio, Miss Shevaughn & Yuma Wray's vintage soundscape is marked by compelling storytelling, evocative imagery, "the urgency of Southern soul, the earthiness of classic country and the pioneering spirit of '60s and '70s blues-rock."
The Chicago-based pair with its arsenal of instruments, including guitar, banjo, mandolin, organ and glockenspiel, will perform at 9 p.m. Friday, March 22, at Caldera Tap House, 31 Water St., Ashland.
In 2011, Shevaughn and Wray set out in their Honda Element to see the country and play where they could. This inaugural tour was followed by the release of their well-praised debut, "We're From Here," in 2012 and "Live@ DC9" in 2013.
Cover to their show at Caldera costs $5. Call 541-482-4677 or see www.missshevaughnyumawray.com.
Location, ST | website.com


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Stephen Curry is an emotional 'tweener right now. It comes through in his tone.
He's excited about new Warriors coach Steve Kerr but also still frustrated by the firing of Mark Jackson. He's encouraged by the prospects of a fresh start under a new regime but still bummed out by the manner the last one just ended.
He's empowered by the task of leading this team through it all, yet feeling a bit marginalized as a player in the NBA machine.
"It's difficult, but it's good to know what the next direction is," Curry said Thursday in his first public comments since Jackson was fired. "It's still kind of stressful knowing how it all went down.
"I heard a lot of different explanations and reasons. I heard the positions on why management and the front office wanted to make a change. I can't say I agree with all of them, but I know what they were thinking and I understand where they are coming from."
Curry said he would prefer if ties were severed and that was it. But he admitted it stings to hear negative talk about Jackson. It feels a bit excessive.
"It's definitely frustrating for that to be the narrative about Coach," Curry said. "But that's so far from my perception of Coach and the reality I dealt with every day. From my dealings with him, I just don't see him that way."
His feelings about Jackson aside, Curry likes Kerr. If he had to have another coach, which management concluded he did, he likes what Kerr brings.
And he really liked that Kerr called him to talk before the news broke. Curry had just returned from a family vacation in Mexico, and that conversation went a long way for the star point guard.
Curry said he and Kerr have further plans to talk about the new system and get to know each other better. But Curry already has a good relationship with Kerr and is convinced the incoming philosophies and connections will help them win.
And he doesn't see Kerr having a problem meshing with the guys in the locker room.
"I just want to see him build that relationship with the players," Curry said. "To be able to get the most out of us. To challenge us. Pushing us to a higher level. And I don't think he'll have a problem with that. We're in good hands. I'm not worried about that. He just has to develop his coaching style. I agree with the decision (to hire Kerr)."
But moving forward isn't quite so easy. Curry said the emotions of watching his coach -- the guy he most credits for improving his Warriors tenure -- get canned and being helpless to stop it have yet to subside.
Remember, Curry came to the Warriors in the midst of dysfunction. His early years were shaped by Don Nelson and Robert Rowell. Monta Ellis and Stephen Jackson. Three coaches and 145 losses his first three seasons.
For him, Jackson embodied winning, stability, a change in the culture he involuntarily inherited. Curry said he noticed the strides Jackson made offensively and felt like his coach would continue growing with the team.
And just like that, it was all gone. Back to starting over. The baby out with the bath water. Two days after the team put together a playoff performance he was proud of even in defeat.
"We accomplished a lot," Curry said. "We've done things this franchise hasn't done in a long time. Management, Coach and us players had parts in that."
This was also a rude awakening for Curry, who is relatively new at this stardom thing. Perhaps he thought he had more currency than he did. Or maybe he was never forced to think about these things before.
He got a clear picture of what kind of power he really has. Even though he said he appreciated general manager Bob Myers keeping him in the loop on the search, Curry hit that players' ceiling pretty hard.
"We've just got a bunch of players that are trying to win. A lot of things are going on, decisions have to be made, and I can't control that," he said.
Eventually, Curry won't be torn. He said he and his teammates are too tight to be shaken, and he believes Kerr can maximize their strengths. They may not be the same strengths Jackson maximized, but the Warriors should be good nonetheless.
Curry said it is his mission to make sure this new arrangement works. He already likes what he hears from Kerr and the plans of management.
Doesn't mean he liked what just happened with his franchise. But ...
"At the end of the day, we're in a good spot," Curry said. "We've got a great locker room, and we know the direction we are going. We're still a good team."
Is this a 50-win team?
"We've got to be."
Read Marcus Thompson II's blog at blogs.mercurynews.com/thompson. Contact him at firstname.lastname@example.com. Follow him on Twitter at twitter.com/ThompsonScribe.
Stephen Curry's new coach was arguably the best 3-point shooter of his era, as Curry is today. Here's a look at how the two shooters' career 3-point numbers stack up:
Curry Kerr
905 Career 3-pointers made 726
2,058 Career 3-pointers attempted 1,599
44.0 Career 3-point percentage 45.4*
272* Season high 3-pointers made 122
* -- NBA records


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- Mar 19:
- In search of NCAA bracket advice? Bracket Advisor is here to help.
- Mar 18:
- 68 facts about the NCAA tournament's 68 teams
- Getting to know the unknowns of the NCAA tournament
- Mar 17:
- NCAA Tournament: Midwest region scouting report
- NCAA Tournament: East 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
- South Region preview: Sweltering defense powers No. 1 Florida
- West Region preview: Showtime for Creighton's McDermott
- 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
- 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
Fred VanVleet has been the beat of his team's heart all season.
Playing for top-seeded Wichita State, the sophomore point guard has helped lead the Shockers to an undefeated record of 34-0.
Setting the table for the likes of Cleanthony Early and Rob Baker, VanVleet — who is 5-foot-11 — is averaging 12.1 points and 5.3 assists. Playing a team-leading 31.7 minutes per game, he is shooting 49.6 percent from the field, including 44.7 percent from 3-point range, and 82.4 percent from the free-throw line.
Impressive, indeed. He has the attention of the nation, as well as that of Ernie Moore, a terrific point guard in his own right at Wichita State in the early 1960s.
"He's very, very good," Moore told Wichita Eagle columnist Bob Lutz. "He controls the game like he's supposed to. He takes that big shot when he's supposed to when they bog down a little bit on offense. He takes care of the basketball. He really takes care of the basketball and that's what I judge him on the most."
A point guard often leads his team in turnovers because he handles the ball the most. Not VanVleet, who has only 46 turnovers this season, compared to 58 for Baker and 69 for Early.
VanVleet has an outstanding assist-to-turnover ratio of 3.9-to-1.
Wichita State will open by playing either Cal Poly (13-19) or Texas Southern (19-14) on Friday in the second round.
The Shockers are 34-0. When they defeated Bradley on Feb. 25, they became the first team in Division I history to reach 30-0 during the regular season.
Beyond that lofty accomplishment, this is a team that has everything it needs for a long and impressive run. Wichita State has an outstanding point guard in Fred VanVleet and a balanced scoring attack led by Cleanthony Early (15.8 ppg). Wichita State is solid defensively, too. It has allowed opponents only a 39.2 shooting percentage and an average of 59.6 points per game.
The No. 1 seed earned by the Shockers is the first in program history.Sleeper: Duke
There were thoughts about making fourth-seeded Louisville the sleeper, but no one will be sleeping on the defending champion Cardinals.
Instead, it will be the Blue Devils (26-8), even if that seems weird. With their eight losses — including one by nine points to Virginia in the Atlantic Coast Conference tournament championship game Sunday — it could be that not many are expecting this to be one of those great Duke years.
The Blue Devils have won four national titles, have been runners-up six times and have 15 Final Four appearances. And, they are coached by Mike Krzyzewski, who has coached them to all four of their titles and 11 Final Fours.Upset Alert: Kansas State over Kentucky
Although a No. 9-over-No. 8 victory might not seem like much of an upset, keep in mind that Kentucky not only has history behind it — the Wildcats have eight titles — but they were ranked No. 1 by the Associated Press to begin the season.
A victory by No. 9 Kansas State over No. 8 Kentucky therefore would qualify. And it can be done. Kansas State has lost its past three games and it's unlikely few are expecting it to win Friday when the teams square off in St. Louis. Kansas State and leading scorer Marcus Foster (15.6 average) have nothing to lose.Bracket Breakdown
There will be a lot of pressure on Wichita State to live up to its 34-0 record. That's not to mention the Shockers are in a bracket with three of the biggest names in college basketball — Duke, Louisville and Kentucky.
And don't forget No. 2 seed Michigan. The only problem with thinking the Wolverines could advance out of this region is they are coming off a 14-point loss to Michigan State in the Big Ten Tournament title game, which could have damaged their psyche a bit.
A terrific third-round game to look forward to is Wichita State-Kentucky, should both win their second-round games.


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21 years of age minimum.
Bachelor's Degree from an accredited college or university (final semester college seniors are eligible to apply). If your degree was obtained outside the United States or outside a US territory, an Equivalency Report from an educational research organization will need to accompany your degree transcripts.
These educational requirements will not be waived for any reason.
Physical Fitness
Must be able to perform all physical demands of the job as stipulated in the job description.
United States Citizenship
Applicant must be a United States Citizen or possess proper I-9 documentation; also must be able to communicate effectively in written and spoken English.
The test process is currently OPEN to entry level positions. It is OPEN to certified and non-certified applicants. Lateral applications or Colorado Certified applications are accepted and applicants are tested on an on-going basis.
Other Requirements
All applicants should be aware of certain requirements that are inherent within the profession. These may be identified by character traits that include honesty, maturity, self-discipline, initiative, problem solving and an exceptional ability to deal frequently with traumatic occurrences.


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Bourbon Street
With historic architecture, iconic venues and an incomparable nightlife, Bourbon Street is a vacation destination of its own.
Category: Attractions
Bourbon Street, New Orleans, Louisiana
Cafe du Monde
Enjoy dark roasted coffee, fresh-squeezed orange juice, chocolate milk and delicious, sugary beignets at the famous Café du Monde.
Category: Attractions
800 Decatur Street, New Orleans, Louisiana 70116
Essence Festival
Enjoy great food, drinks, music and comedy from some of the industry's brightest African American entertainers and performers.
Category: Activities
2121 Chartres St, New Orleans, Louisiana 70116
French Quarter
Discover a unique melting pot of history, architecture, food and entertainment in one of the world's premier tourist destinations.
Category: Attractions
French Quarter, New Orleans, Louisiana
Mardi Gras World
See an array of beautiful floats, while learning about the history of one of the world's top celebrations, when you tour Mardi Gras World.
Category: Entertainment
1380 Port of New Orleans Place, New Orleans, Louisiana 70130
French Quarter Festival
Enjoy fabulous food, imaginative artwork and over 1,500 musicians performing on 21 stages at the annual French Quarter Festival.
Category: Entertainment
400 N Peters St. #205, New Orleans, Louisiana 70130
French Market New Orleans
Discover a cultural, commercial and entertainment treasure, featuring great shopping, food and fun at the French Market.
Category: Shopping & Nightlife
1235 N Peters St, New Orleans, Louisiana 70116
Voodoo Festival
Immerse yourself in a spirited celebration of live music, delicious food, beautiful art and rich culture at the annual Voodoo Festival.
Category: Attractions
2121 Chartes St, New Orleans, Louisiana 70116
New Orleans City Park
Enjoy live concerts, dances, festivals, fishing, golf and rides, when you spend the day at picturesque New Orleans City Park.
Category: Family / Kids
1 Palm Drive, New Orleans, Louisiana 70124


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The Geometry of Clouds
So, I've got files stashed in Windows Live SkyDrive and multiple Google Docs accounts, photos on Picasaweb, myriad transient stuff in Dropbox, and videos stashed away on YouTube. I've got most of my electronic life up in the cloud these days, which is great! I can get at whatever I want from wherever I have an Internet connection, and how often am I away from the Internet? Want to show pictures of my kid to the newbie at work? Log in to picasaweb.com and I can bore him at will. At the supermarket and need to by the ingredients for the family BBQ sauce recipe (which I don't have memorized)? Docs.google.com from my Droid mobile, login and there's the recipe. Video of strange lights in the sky over lake Mooselookmeguntic? Youtube.com (I don't actually believe in little green men).


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6 results
Skin care technology has made great strides in correcting the flaws resulting from sun damage to the skin. In particular, light therapy has emerged as the most effective method of combating the effects of aging in the skin. Cells in the skin and supporting tissue absorb wavelengths between 590 and 950 nanometers. Our cells/tissues convert this light energy into "fuel" that is used to increase cellular metabolism. The use of light is safe, pain free, and inexpensive, compared with earlier skin care solutions like laser skin resurfacing and facelifts. Today, everyone can enjoy relaxing, painless light therapy treatments that dramatically improve skin appearance with Baby Quasar.
Collagen and elastin are key components that are required to keep skin supple and flexible. Without these vital proteins, skin begins to sag and wrinkle. Collagen and elastin levels naturally reduce with age. The application of red and infrared light to the skin can help to stimulate the production of collagen and elastin. The Quasar MD Plus delivers red and infrared light to the skin in the comfort of your own home. This non-invasive appliance can help to address the characteristic signs of aging, such as fine lines and wrinkles. When you are travelling or if you prefer to care for your skin on the go, you may prefer to use the Baby Quasar Plus. This smaller appliance provides the same number of LEDs, it simply uses a smaller sized bulb. Because the active area of the Baby Quasar Plus is smaller, treating your entire complexion will take slightly longer than it would with the larger Quasar MD Plus.
Blemishes are often triggered by hormonal activity in the body. The teenage years and menopause can lead to increased breakouts due to hormonal changes. Inflammation, redness and blemishes can be caused by bacteria in the skin, which enters blocked pores. Light on the blue spectrum can kill bacteria and help to improve the appearance of the skin. The Quasar MD Blue and the smaller Baby Quasar Blue help to reduce breakouts without drying the skin. These high-tech appliances can be used safely on all types of skin.
If you don't feel that you are getting the most out of your skin care, considering adding Baby Quasar Products into your daily regimen. Light Therapy can really make a difference in the health and vitality of your skin and allow your topical products to perform better. A full listing of all Baby Quasar Products can be seen below. This will allow you to easily shop and access vital information regarding different systems. In addition to light therapy hand held devices, the collection of Baby Quasar Products includes a gel that is compatible with all units.
Light therapy has been proven effective for a variety of skin concerns and can help you look your best in just minutes each week. Many of us hit a road block with topical treatments. This is where Baby Quasar Products come in. Give your skin care system a boost by introducing the magic of both blue and red light therapy. The treatments do not interfere with other skin care products and can actually help your current system perform better.
Be sure to educate yourself on Baby Quasar Products in order to make sure you are getting the best system for your skin.
Baby Quasar Red is proven effective against the signs associated with aging skin. Red light therapy helps increase blood flow and over time can help to firm and tone skin that has experienced a loss of elasticity. Regular use of the Baby Quasar Red can help reduce the look of superficial lines as well as deeper wrinkles. The therapy can also minimized enlarged pores and even out skin tone. The device only has to be used two or three times a week for outstanding results. Customers appreciate the convenience of treating at home rather than visiting a dermatologist's office.
Baby Quasar Baby Blue is an amazing tool in the fight against blemishes. Blue light therapy has been proven effective at killing the bacteria responsible for breakouts. The hand held device can help reduce the inflammation associated with acne and speed the healing of pimples. The treatments are painless and are compatible with other products you may be using. Regular use helps to promote a clear and even complexion.
If you are looking for a great anti-aging serum that is ideal for use with light therapy, consider the Baby Quasar Pure Silk - Original Formula. This is a light oil-free gel that offers reparative as well as protective properties. The gel helps the skin retain vital moisture deep within the layers of the dermis. All skin types can use the gel although it is particularly beneficial for dry and dehydrated types that are experiencing damage from aging and exposure.


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- Live-Versionen: Live 7.0 - 7.0.18
- Betriebssystem: ALL
When dragging content from Live's Library to a track, a 'crossed out' sign and a 'corrupt document' message is shown.
This most likely happens because the existing Live 7 Library was updated to a Live 8 Library, e.g. when running a Live 8 Trial.
Do a clean reinstall of Live 7's Library:
Update to Live 7.0.18
Delete your old Library folder:
- Start Live
- Open Live's preferences' "File Folder" tab
- Write down or remember the path which is listed under "Library Location"
- Close Live
- Browse to the path listed under "Library Location"
- If necessary, make a backup of your own projects or presets (just in case you saved any within the "Library Location")
- Trash all contents you can find in the path listed under "Library Location"
Create and select a new Library Folder:
- Create a new, empty folder on your hard disk, name it uniquely (eg. "Live7Library")
- The folder can can be in any location but the default one would be here:
- Windows Vista and Windows 7: C:\Users\[username]\Documents\Live7Library\
- Windows XP: C:\Documents and Settings\[username]\My Documents\Live7Library\
- OS X: Macintosh HD:/Users/[username]/Documents/Live7Library/
- Open Live
- Go to Preferences → File Folder
- Use the "Browse" button next to "Library Location" to select your newly created folder
- If asked by a dialog window, select to 1) create a new Library and 2) confirm to install default content
Install additional content:
- Live Packs of sampled instruments (eg. EIC2, Session Drums) need to be installed from the DVDs again.
- Download additional Live Packs for optional add-on instruments from our web-site again.
- Install Live Packs as described in the reference manual.


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VAIL, Colorado - Sometimes being wrong takes you to the right answer, as Vail Mountain School students learned in their annual science fair.
"Science is messy," said Jaymee Squires of Walking Mountains Science Center.
Squires was one of the guest judges of this year's Vail Mountain School science fair.
Getting to the answer is good. Working through the scientific method is better. Students plan, analyze, and rethink their work, and then make sense of their findings.
Along the way students learn stuff, sometimes that their original idea - their hypothesis - might not be supported by actual facts, even though they seemed like a good idea at the time. They're like tattoos and most political affiliations that way.
"The process helps students gain confidence for working with real-life situations where there really is no right answer," Squires said.
There's a process - the scientific method - and students practice working through it.
They solve their own problems along the way, instead of a teacher leading them through it.
"Having survived these challenges leaves students feeling empowered and confident in their ability to really do science," Squires said.
The VMS Science Fair has been around for most of the school's 50-year history.
Scientific method has not changed, but the questions have.
Students tapped experts at the local Steadman Philippon Research Institute, who provided advice and feedback about experiments.
"Having world-class research scientists as a sounding board really gives students a sense of validation and pride," said Gabe Scherzer, a VMS science teacher.
Staff and interns from Steadman Philippon Research Institute help judge the science fair, as did other experts from Walking Mountains Science Center, Eagle River Watershed Council, the U.S. Forest Service and the Vail Recreation District.
The winners:
Brendan Keane, Best Overall, seventh grade. He asked if sunscreen SPF 50 or greater actually provides more protection than those with less. He constructed an elaborate contraption involving small boxes, equipment to measure UV rays, and a tanning bed.
Ana Holguin, Most Scientific, seventh grade. She grew bacteria in 24 Petri dishes to determine which hand sanitizing products work best. She compared lemon juice, and a number of chemicals including ethyl alcohol. Alcohol won.
Malia Hollander, Most Original, seventh grade. She wanted to know which fabrics produce the most static electricity when rubbed against the family pet. She used a homemade device that used displacement of two pieces of aluminum foil to measure different amounts of static charge.
Sydney Sappenfield, Best Overall, eighth grade. She tested the relationship between vasodilation and muscle strength. She heated and cooled test subjects' forearms and measured grip strength. She settled on this experiment when she observed that exercising in hot temperatures gave her headaches and made her feel weaker. She wanted to know if it happened to other people. It does.
Larkin Armbruster, Most Scientific, eighth grade. She wanted to know if eating snow might expose children to risk because of bacteria. She learned it's best to avoid eating snow if you can.
Staff Writer Randy Wyrick can be reached at 970-748-2935 or email@example.com.


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The Program on Law & Government
LLM in Law & Government
The LLM Program in Law & Government, which was founded in 1998, offers students an opportunity to pursue graduate legal work on U.S. public law. It is a 24-credit degree program which students can choose to pursue full-time (and complete in one year) or part-time (and complete at their own pace). The flexible LLM curriculum encourages students to design courses of study in the broad areas of civil and constitutional rights, business and financial regulation, and administrative law and regulatory practice (including health law and policy, labor and employment law and policy, intellectual property and information policy, environmental law and policy, and immigration law and policy).
SJD Program
The Doctor of Juridical Science (SJD) Program selects outstanding students prepared to write a doctoral-level thesis in law, who will make original contributions to the legal literature, and who have a strong intellectual commitment to advanced legal study. Applicants are generally required to hold both a JD or JD-equivalent degree and an LLM.
Marshall-Brennan Constitutional Literacy Project
Founded with the enthusiastic support of Mrs. Thurgood Marshall and the late Mrs. William Brennan, the Marshall-Brennan Constitutional Literacy Project mobilizes talented JD and LLM students to teach a course on the U.S. Constitution in the public high schools of the District of Columbia and Maryland. Since its inception in 1999, the Project has developed chapters in law schools and states across the country.
Health Law Program
American University Washington College of Law's (WCL) health law concentration gives students the specialized skills necessary to provide expert legal services to the public and health care service industry. An internationally recognized institution with a distinguished faculty, WCL is an ideal place to acquire the mixture of public and private expertise needed to excel in today's health law practice. The LLM specialization in Health Law and Policy, the Health Law and Justice Project student group, the student-run Health Law and Policy Brief, and the summer Health Law and Policy Institute all provide focal points for assembly and scholarship for those students particularly interested in the health law field.
Summer Institute on Law & Government
The Summer Institute is a one-week program held each summer for both experienced practitioners and law students who are serious about law and public service. The program is open to law students from the Washington College of Law and to other students looking to enhance their educational experience while in the nation's capital. The Institute is a one-week program with one-credit classes on the latest legal and policy developments in five specialty areas, also emphasizing the critical skills needed to practice in these fields: immigration law, legislative policy, financial regulation, national security law, and administrative law.
Program on Law & Government Fellows
Each year, the Program on Law & Government brings to the law school recognized experts in their fields to serve as faculty fellows. Fellows teach courses, hold conferences, publish, and otherwise engage in the academic community at the law school.
Jurist-in-Residence Program
The Jurist-in-Residence Program is designed to bring a prominent judge to the law school each fall to meet with students, faculty, and alumni, and share insights on important topics facing the nation's judiciary. The visiting Jurist meets informally and formally with student groups and faculty over a one or two day period.


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To activate the English
subtitles, watch on youtube and click on "cc", just to bad we cannot
activate them on embed version.
This is a documentary about the selection/recruitment process of the
GIGN, France's foremost counter-terror unit. It was first broadcast on
French TV in 2004.
A few explanations for those of you who are unfamiliar with the French
The Gendarmerie is a branch of the French Armed Forces assigned to law
enforcement duties among civilian populations. A "gendarme" is a member
of this force and is thus basically a police officer with a military
- The GIGN (Groupe d'Intervention de la Gendarmerie
Nationale -- National Gendarmerie Intervention Group) is an elite unit
of the Gendarmerie, tasked with counter-terror duties, hostage rescue
operations, arrest and transfer of very dangerous criminals, VIP
protection of government officials etc. Its most famous operation was
the rescue of the hijacked Air France airliner at Marseille-Marignane
airport in 1994.
- To this day (January 2012), 10 GIGN gendarmes
have died on duty (8 in training, 2 during operations) since the
creation of the unit in 1974.
- The GIGN is known internally as "le Groupe" ("The
- The Mobile Gendarmerie and Republican Guard are divisions of the Gendarmerie.
(The GIGN is part of the former.)
- The FAMAS often mentioned in this documentary is the standard-issue assault
rifle of the French Armed Forces.
- Some ranks specific to the French military (Gendarmerie branch):
A "marechal-des-logis-chef" is reportedly equivalent to a staff
sergeant (SSG) in the US.
An "adjudant" is reportedly equivalent to a master sergeant (MSG) in
the US and a Warrant Officer 2 in the UK/Commonwealth.
An "adjudant-chef" is reportedly equivalent to a sergeant major (SGM)
in the US and a Warrant Officer 1 in the UK/Commonwealth.
"major" is approximately equivalent in the US to a "command
major" (CSM) or a "sergeant major of the Army" (SMA) (to be
- Saint-Cyr is France's foremost military academy (the equivalent of West Point
in the US and Sandhurst in the UK).
By: olifaxe
In: Weapons
Tags: police, SWAT, shoot, kill, drug, cartel, terrorist, Islam, army, law, order, crime, shoot, shot, gun, gunfight, shooting
Location: France (load item map)
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Mexican Police Chief Assassinated By Drug Cartel Hitmen
Mexican Drug Cartel Warns Police Officers in Arizona Border Town to 'Look the Other Way'
Mexican Police Chief Decapitated By Drug Cartel
5-Hour-Long Battle Between Drug Cartel & Mexican Police
Mexican drug cartel threatens Arizonan police officers
Mexican Police SWAT Team Takes-Out Drug Cartel Safehouse
Mexican SWAT Team Ambushes Drug Cartel Safehouse
Mexican Drug Cartel Threatens Nogales, AZ Police Officers with Snipers
Mexican Police Attacked By Drug Cartel On Live T.V.
Project Gunrunner ATF Agents Arrest Juarez Drug Cartel Gun Smuggler (from april/03/008)
mexican federal police arrested 21 drug cartel hitmen in tijuana, mexico.
Arizona Beheading Tied to Mexican Drug Cartel