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By heather.cass | May 20, 2016 9:17 am | 0 Comments
We haven't done this in awhile because…well, I've run out of questions (so…help a sister out and send me some suggestions, eh?). However….I did think of one this week. I asked area runners: What running event are you most looking forward to this year and why?
Here's what they had to say:
"Always the Beast on the Bay. Also, I'm looking forward to doing better on the Presque Isle half and full marathon. I just did a fun run called "Wings for Life" which was different than anything I have ever done. You run for 30 minutes before the pace car starts coming for you. You run as far as you can until it catches you. Definitely a different twist on the race format." — Heather Lum
"I would have to say the Glow Run at Penn State Behrend on May 29 because my friend (who hasn't ran in years) is going to do it with me. Her husband is going to do it with us, too." — Bethany Lynn
"Oil Creek 100. It's a three-day event and I see so many of my friends there. It's a lot of fun. I've participated in the 50K and worked an aid station before, too. This year, I'm trying the 50K again (gulp). It's a lot of work, but it's so worth it. My husband Dan will be running the 100 mile for the 8th year in a row. We've been going to this race for so many years that it feels like a family reunion when we go back," — Linda Young
"Her Times 5K in October!" — Ginny Sackett
"Well…since you asked, The Chase 5K, of course! How can you not love a 5K on a Friday night? The course is unique and has a sweet downhill finish. The post race pizza make this one of the best races of the summer, I promise!" — Sandy Sweet, R.D. for The Chase 5K
"Loveland's Amazing Race. It's 5 hours away, but sooo much fun!" — Tammy Gurlea
"The Knight of Columbus 4th of July Run in Harborcreek because it will be my first 10K!" — Ashley Minnis
"Buffalo half! It's a hometown race for me and I've never run it before, so it should be fun." — Amy Cronk
"Bulldamtrailrun.net! We've got major improvements every year. It's a local event that 100% benefits a local charity. Great course, beautiful scenery, and it's a family-friendly race (price and otherwise)" — Stephen Haeseler, R.D. for the Bull Dam Trail Runs
"Color run! WE are walking it with our sons and it's on my birthday!" — Betsy Haffley
"Detroit Marthon because it runs into Canada over a bridge and then back into the U.S. through an underwater tunnel! And, I"m also looking forward to running the NYC marathon because it was my first marathon back in 2009." — Karen Manganaro
"Marine Corps Marathon! Because it means marathon training is done and I can just enjoy the final 26.2 miles! And, also, you know…the Marines… ;)" —Leslie Cooksey
"Mohican 100 because its an amazing event with awesome volunteers." — Rob Kolo
"Marine Corps Marathon — it will be an honor to participate!" — Mary Kay Shigo
"I'm doing my fire half and my first Tough Mudder!" — Melissa Medwid-Skinner
"Marine Corps Marathon! I'm really excited to run through D.C. That fact that I get to enjoy it with my family and some awesome friends makes it even better!" — Bri Michelle
"Pittsburgh half (previous race) as I was running for the ALS Western PA Chapter to honor a friend's dad. I'm looking forward to the Columbus Marathon and then the Disney Wine and Dine Half Marathon as it will be my fiancee's 2nd half marathon." — Jon Wolff
"Beast on the Bay!" — Jennifer Smith
"Oil Creek 50K and the Marine Corps Marathon in October. Trail running is a new interest (thanks to Steve Krauza who signed up for the 100 miler) that I'm loving. The other thing I'm excited about is running it with my husband, CJ. MCM is going to be awesome because of the number of participants and spectators…plus running it with my friends. The ultimate challenge for me is training for both events at the same time because they're 3 weeks apart!" —Jen Kelly
"Columbus full marathon, then Wine and Dine in Disney. I loved the Disney Princess runs this past February, too. I'm also looking forward to the Freedom Challenge 15K on Memorial Day weeken in Fairview." — Jennifer Bach
"The Oil Creek 100 because I like new challenges." — Steve Krauza
"My first half marathon. I'm nervous and excited and I know that if I can do that, I can do anything. I'm also doing my first Tough Mudder and the Beast on the Bay! The Beast will be extra special because my son Jordan and I are doing it together." — Pam Ferrell
"Tough Mudder in August because: 1. finally, another warm Mudder, 2. A lot of first timers are joining us, so it will be exciting and fun, 3. Shooting a 10-hour wedding the day before and arriving in Western New York with little to no sleep with just enough time to meet up with the team to start a caffeine-induced awesome time!" — Matt Kleck
"I'm looking forward to every single half marathon that I decide to do (Oil City, Presque Isle, Towpath) because they will be soooooo much shorter than the full marathon!" — Karen Beebe
"Marine Corps Marathon because it will be a challenge, an adventure, and I also believe it will be an honor and humbling, too." — Kristen Currier
"My niece wants to do a 5K for her 10th birthday…so why not fly across the country to do it! Only Disney!" — Angie Faulhaber
"Presque Isle half marathon because I have a goal to cut my time from my first ½ in Jamestown last fall. Tough Mudder in August because it will be fun with new people joining the team. And, maybe the Hershey Chocolate Town half marathon this fall…for obvious reasons!" — Michelle Latzo
"Any local 5K that offers a bright, sunny, warm day. (I'm over this cold weather!) — Linda Lewis
By heather.cass | January 8, 2016 5:53 am | 0 Comments
This week, I asked area runners to share their 2016 running resolutions. Here's what your fellow running friends are focusing on this year:
I would like to train enough to be able to run a half marathon. I've been running for less than a year. My husband says he's going to run 1,000 miles this year. — Pam Ferrell
I am making a resolution to run 365 miles…. at least 1 mile each day for the 365 days in a year! And I also want to run a marathon. — Bethany Lynn
Listen to my coaches to a T. — Allison Jeric
My husband, John, and I are going to travel by foot via walking, running, cross country skiing or elliptical 2016 miles in 2016. There are others in our group doing this, as well as individuals or small groups. — Lisa Meyer
Get into Boston! — Paul Bressan
I am going to run my first half. — Melissa Medwid-Skinner
Redemption after crushingly ugly year. — Christine Vassen
Break 19 minutes for a 5K! — Mike Lawrence
To run my first half! — Jen Huggler
No injuries! — Dennis Albrewcyznski
Keep running. — Al Warner
More miles than last year! — Brad Wingler
10K on the books. I have run them informally. — Sophia Lesher
Consistency! — Michelle Griffith-Aresco
What's your running resolution? Need some ideas? Check out this Runner's World article for a list of the 10 most popular running resolutions (and how to achieve them).
By heather.cass | December 29, 2015 1:51 pm | 0 Comments
I keep score old-school style with a real paper calendar
We runners can be a little number obsessed. Pace, distance, mileage — these are all things we love to obsess over.
I added up my 2015 mileage on Sunday and found that I was 14.99 miles short of 1,200. You know I'm not settling for less. I've knocked off another 8 miles, so I need 6.99 by Thursday — a feat that is easily accomplished with a couple 3.5 milers or a 5 and 2 (well, 1.99, anyway).
The funny thing is that 1,200 is a low mileage level for me. There was a time when I'd rack up more than 2,000 in a year, but….that's back when I was young and more resilient and did 6 milers on weekdays, 10 on Saturdays and 8 on Sundays. I realize now that it probably wasn't healthy. Ten-plus years later, I can't keep that mileage up because, well, I'm getting old….and the body doesn't take the punishment or recover as quickly as it once did.
I polled some of the other area runners to see how their mileage stacked up in 2015. I asked (on Monday, December 28): Are you a mileage keeper? Brag time! What's your mileage total for 2015 (so far)?
2, 180! — Trail Runner Rob Kolo
This is my first complete year of running. I'm almost to 750, and considering that I was out for 10 weeks, I'm pretty damn proud of that. — Darcie Schoenfeldt-White
1,299.22 — Susan Ellsworth
1,165, my Little Dutch Girl is crushing me! — Alan Ellsworth
I am a mileage keeper for my bicycle…4,017 to date. — Steve Krauza
79 – the brewery and a four year-old took precedence most always. — Jeff McCullor (Erie Ale Works)
I am 24.1 shy of 800. But don't worry I will get 800 by Thursday! — Leslie Cooksey
1,732.8. — Karen Manganaro
900 plus. I can give you exact. A few hundred more walking Garmin documented. — Stephen Haeseler
I still don't own a watch, unless I'm training for a marathon I really don't care how far. Sometimes I just run and go by time. — Amy Morrow
By heather.cass | December 4, 2015 5:06 am | 0 Comments
'tis the season for gift giving and wish lists. This week, I asked area runners: What fitness/running item are you wishing for this year?
Here's what they hope to find under their tree:
Very warm bottoms base layer, please Santa! — Cheri MacGuire
A good activity/fitness tracker. — Ange Faulhaber
New Garmin. Feeling like mine is about to stop working. And SHOES….can Never have enough shoes. — Christine Vassen
Headlamp. I use the fist ones now, but would like one for the head. — Jennifer Bach
Fit bit surge. — Amy Cronk
Good running socks, sunglasses, and mace for when I run alone….and shoes! — Lisa Miller
Shoes, full sleeve wetsuit, indoor bike trainer and shoes! — Mike Lawrence
Entry to Western States 100. — Rob Kolo
2-3 pairs of running shoes — 1 pair gortex running shoes for snow running 1 pair of road shoes and 1 pair of trail shoes. — Steve Haeseler
A foot that doesn't hurt. — Mary-Ellen Madigan
Waterproof jacket with a hood, a garmin type watch, warm socks, snow shoes (actual ones) for a different type of training. — Pam Ferrell
A RoadID and some running pants made for tall women. — Darcie Schoefield-White
Bought myself a FitBit Charge HR for a pre-Christmas gift. — Tracy Jenks
Garmin 920 so I can know distance in open water. — Diana Leroux-Woolf
A small flashlight that doesn't crap out on me. — Ginny Sackett
Cold gear leggings, shoes, waterproof jacket and a pool boy ! — Stephanie Burek
New bike. — Phil Wisniewski
An exercise bike because doctors keep telling me I need to cross train more. 🙁 — Carol Crandall
Accelerate….orange flavor. — Laurie Thompson
New knees. — Paul Bressen
Reflective vest for running in the dark. — LeAnne Morton
As for me….I'm hoping for a new set of weights for my barbell/weight bench (though not the ones I linked to because they're far too pricey for us) because I don't have enough weight (Yep…lifting heavy these days!).
By heather.cass | September 11, 2015 5:36 am | 0 Comments
This week's question, which was actually last week's question that never got posted: How do you track your runs? GPS watch, smartphone app? What's your fav watch or app?
Garmin Forerunner 220! It syncs over Bluetooth with the Garmin Connect app on my iPhone. I also use the Training Peaks app to log my miles. — Bethany Kelley
Garmin Forerunner 10 ! Also use Run Keeper App. — Stephanie Burek
Garment Forerunner GPS — Laurie Thompson
Garmin! And keep a written log. — Karen Groshek
Garmin 910 xt. Garmin connect. Also Nike plus run app on iPhone. If I would have had the app first, I probably would not have the watch. Although I have out run my phone battery several times. I like the Garmin multi-sport functions for doing bricks and triathlons. — Stephen Haeseler
Runkeeper app. — Sharon Dale
Nike plus app. — Tammy Gurlea
Nike Sportswatch. Can download everything to Nikeconnect. Love it. — Ginny Sackett
Garmin 310 for most of the time. I downloaded My Tracks (Android app) when I left the Garmin at home for skiing. Sometimes I use them both. All data is now in the cloud with Garmin Connect. — Jim Lang
MapMyRun is awesome on your phone! I have a Garmin Forerunner 220 and I love that, too. I actually use both. — Jessie Zahner
I use a Garmin 110 and map my run or Asics running app. — Barbara Gingenbach
Runkeeper — Andrew Atwood
I use Map My Run on my phone and I also use my Fitbit. — Heather Lum
I use the Nike app. — Angie Faulhaber
GPS watch. — Susan Ellsworth
If I'm running solo, I use RunKeeper on my phone. If I'm in a group, all my running friends have Garmin watches so I just ask them. — Leslie Cooksey
GPS watch…but I've only had one for 2 years. Before that I ran by time, not distance, but I knew approximately how far I went.— Karen Beebe
MapMyRun app. — Michelle Latzo
Garmin 110. — Jen Kelly
I have tried several but I use Map My Run app. — Melissa Medwid-Skinner
Nike+ App. So much fun lugging an iPad mini mini (iPhone 6+) around. J — Matt Kleck
Cardiotracker. — Trisha Schreiber
As for me, I use three different means to track…depending on my needs. I have a Garmin 405 and I like it, but recently the charger broke and I have to use Dan's and he's always taking mine off to charge his (men!) and so it's usually dead. So I've been relying more on my phone and my iPod. On my phone, which I used when I run with others, I use RunKeeper, which I really like (now that I figured out how to shut that lady up). When I run alone, I listen to music, so I use my iPod Nano and I use the Nike app that came installed on it. My problem with that…and I'm sure I could figure it out if I played with it…is that every time I want to "wake it up" to change the music or replay a song, I have to listen to it tell me all my stats. I don't usually want to hear this stuff. I just want to look at it when I'm done.
By heather.cass | August 21, 2015 5:25 am | 0 Comments
This week's question: Who or what motivates you to run? Here's what Erie-area runner had to say:
Friends…and Brew Ha Ha at the end. — Jen Kelly
Her Times 5k — Gina Klofft
Races!!! Oil creek 50k. — Amy Cronk
Friends! — Lisa Shade
My family. And I love a good challenge to see how far I can push myself. — Lisa Miller
The training plan posted in my kitchen. — Karen Manganaro
Change ups! Like I just realized that I wanted to run as fast as I could for short bursts and maybe intervals would work better for me. — Marcy Hall
I agree with Lisa Shae! My running friends hold me accountable. — Cindy Rau
My friends! Especially Karen Groshek who got me in this mess in the first place !! People inspire one another without even knowing it! — Steph Burek
Staying healthy for my kids. — Laurie Bruce
How I feel after I am done, much less stressed and much more accomplished. — LeAnne Morton
Hard to say exactly…but I just really look forward to my runs, and I really enjoy it, so not much motivation is needed! I've always loved it — Karen Beebe
The fact I was told I would never run again. —Diana Leroux-Woolf
I never really needed motivation. I love to run it makes me feel strong and reduces my stress. But having the best runner partner ever does help!! — Amy Morrow
I like the way it makes me feel, both physically and mentally. Plus, I can eat a lot more! — Fiona Branton
For me…getting there is hard. I hate mornings and am at constant war with excuses of not wanting to or I need to run an errand or would rather do this or that. I have always reminded myself of how amazing and empowered I feel after my run and then I go. I coach myself to the starting line and the rest is priceless. — Dawnmarie Dumond
Being out in nature and enjoying the flow of the trails, especially in the mountains. And post-run meals! — Sean Donachy
Aunt Heather, (that's me….you're faithful Runner's Notes blogger) you motivate me to want to run and to start running. — Eliza Kisiel
Ice cream. — Jim Lang
I keep notching in the belt. Lots of notches to go. Love to run albeit slow, but someday I won't be able to run so I get it while I can. Love it. — Stephen Haeseler
My sanity. — Leslie Coosey
The calm and contented feeling I get afterward. — Eloise Hawking
For me, I'd say I'm motivated by a few things: my running friends, staying fit (er…fitting into my pants), having quiet time/time to think, and a genuine need/love to be out in nature and really experience the beauty of the world we live in (and typically drive by at 60 mph).
By heather.cass | June 12, 2015 5:23 am | 0 Comments
Me in Minneapolis, Minn., on a sunrise run before a conference I was attending
One of the greatest joys in being a runner is getting to see a side of things that most people don't (sunrises, baby bunnies on the side of the road, etc.) because you get to explore things close up as you put in your miles. I love, love, love to run when I go somewhere on vacation because it's an opportunity to tour the city/area quickly and efficiently and it's also how I get my bearings. I figure out…oh, OK, there's a whole bunch or restaurants right here, there's the subway stop here, this is how we can get to the lake, etc.
Some of my most unique and cherished running experiences are exploring vacation destinations by foot — Minneapolis in 3 degree weather in March, New Orleans' Bourbon Street at 6 a.m. (whole different experience), Savannah's famed "squares," etc.
Just last weekend, Dan & I attended a family wedding out of town. We stayed in a very urban area in Canton, Ohio, that was full of shopping centers, restaurants, hotels, gas stations, and stores…but just a mile or two from all that we found a gorgeous college campus with a scenic pond and paved paths. Nobody else we traveled with knew that place existed…or had the chance to experience that little bit of paradise (except another family runner who ran with me later that morning). It was just for us that morning…the runners. We see so much more of the world.
So…in light of all that…this week's question was:
What vacation destination would you recommend for runners? Places they can visit/vacation and still get a nice run in? (Perhaps a place with good trails, bike paths, etc.)?
The Upper Peninsula of Michigan. — Sophia Ellis
For those who love to camp (like me!), there's a campground located right next to the Youghiogheny River and the Great Allegheny Passage bike trail. The trail is a great place to bike and run! You can also canoe, fish, go whitewater rafting and enjoy all the Laurel Highlands region has to offer. http://www.campriversedge.com/ — Lisa Shade
Gettysburg. Run along the field bordering Pickett's charge. — John Coleman
Charleston, SC! Great sight seeing and good running routes! — Leslie Cooksey
Cape Cod in Mass., specifically Falmouth they have a big road race every summer that is a pretty big deal! So much oceanfront scenery, too. — Tori Moore
My personal recommendations: The Great Smokey Mountains (though…really, more suitable for hiking!), New Orleans (nothing like that city!), downtown Pittsburgh, Toronto, Niagara Falls (oh….it's fun to run to the falls in the very early morning), and, of course, Boston (very cool stuff to see on foot).
By heather.cass | May 29, 2015 5:23 am | 0 Comments
This week's question: How do you push through the discomfort and keep going?
A friend has a friend — a new runner — who is struggling with this. When she starts feeling uncomfortable during a run, or her legs feel tired, she just wants to stop. She can't seem to find a way to push through it. She's wondering how more experienced runners make it to the finish when they feel finished.
Here's what Erie-area runners had to say:
Make your brain believe that being uncomfortable isn't a bad thing, and soon you become comfortable with the uncomfortable…and then what was once uncomfortable isn't anymore. Or just chant "stopping's not an option" over and over again. — Karen Beebe
Running with others help. I always push myself further/more/past the discomfort when there is that social pressure to keep going. Once you do that a few times, it is easier to push through it on your own. Or at least that's the theory. — Heather Lum
She should try interval training to build up her endurance. At first , I wasn't a fan, but now I really like it. She could to run four minutes, then walk one minute. Also…make a motivational play list . Jog.fm on Facebook let's you find songs for your playlist based on BPM (beats per minute ) according to how long it takes you to run a mile smile emoticon — Erin Ryan
This is probably going to sound really weird, but it works for me (in fact I had to use it during a horrible run last night; halfway out in a 5-mile out-and-back, I suddenly felt just terrible and wanted to stop) — I count the seconds. I pick a numberof minutes that I will keep running — say 5, then I count down the seconds for each one. It sounds weird, but I find that focusing on the counting takes my mind off the discomfort, and the seconds and minutes go by faster than you'd think. After the 5 (or whatever number) minutes is up, I pick another number — say, 2 more. I seem to always be able to do a couple more minutes this way. — Fiona Branton
If i am struggling, which is usually when i am trying to adapt to warmer weather, i break it up and run a few minutes, then walk a minute. It's frustrating because i don't want to walk, but it really helps me get through a rough run. — Ginny Sackett
When I was training for my marathon and attempting brand new to me distances, I thought over and over about people who would love to run, or walk, and can't. Specifically, for me, I thought about my uncle who passed away from ALS. He couldn't walk the last year or two of his life. I would say out loud (usually through tears) "He couldn't even WALK, and I am blessed enough to RUN!" — Tracy Jenks
I think about how I will feel afterwards – disappointed – if I didn't push through it. — Mary Kay Snyder-Migdal
Mostly not running alone. My friends simply won't let me stop! But if I run alone and feel like, gak, honestly, the only thing that keeps me going is pure stubbornness and refusal to give in to my physical body. This may or may not become my downfall…so that probably doesn't help much. But running with friends does! I try to distract myself, too. I'll I.D. trees or birds or whatever is around me. Smaller goals really works when I run with my daughter. It doesn't seem quite so bad when she only has to go to the stop sign, etc. — Kristen Currier
The first is like Kristen said, have a buddy. Having someone else there helps to keep you more accountable. When I feel like poo and have a buddy there with me, I don't want to let them down. The second thing I do is turn it into a game. Get to the next driveway or the next light pole. Having mini-goals in mind helps to make it more attainable. If it's a busy road, I keep my mind busy by counting cars. It sounds mundane, but it does help you focus on something other than how yucky you feel. — Bri Hodges
Grab a buddy! — Debbie Humphreys
Distraction–bring a camera and download the Zombies Run ap. Can't stop until you save humanity. Really good and fun running motivation. — Eloise Hawking
Running with friends is definitely motivating because we push each other! When I run alone and am struggling, I either get mad and run faster to be done sooner or I take walk breaks. Distraction works well too-like looking for money on the road. 🙂 — Stacey Hammer
Running with a buddy is the best way for me and making sure we are running at a pace that I can talk comfortably the whole time. If I'm by myself I do math calculations with the four digits of house numbers. I find looking more closely at my surroundings, especially nature, is very peaceful. Most importantly, I work on solving all of life's problems of concerns by praying and brainstorming new ideas. Basically, I think about anything other than running. — LeAnne Morton
As for me, I think there are a few things that help.
* Practice makes perfect. The more you run at an uncomfortable pace, the more you realize you can handle it. Like Karen said above…you have to get comfortable with being uncomfortable and realize that, no, you're not going to die. (Your mind is a huge drama queen.)
* Get some fast running friends. If you run with other people, preferably someone just slightly faster than you, you will learn to run at a faster pace. Don't have any running friends…or any slightly faster than you — try attending a TNRL workout — you'll meet several runners at different paces there. TNRL is where my husband learned he could keep up with the very fast guys and…probably why he ended up qualifying for…and running Boston.
* Race. There is simply no other place you'll ever push yourself as hard as you will in a race setting. And, the great thing about running is that you're only racing against yourself. Personally, I will never walk in a race…it's just not an option (I do walk water stops in a half though).
* Find a mantra/occupy your mind. When I need to get out of my head, I distract myself by repeating a mantra ("Harder, faster, stronger," "Relentless forward progression," "You CAN do this.") or silently singing a song ("99 Bottles of Beer on the Wall" is a favorite) or making a to-do list or outlining a story in my head.
* Let your stubborn side shine. Just refuse to quit. You won't die. Your mind is a big freakin' crybaby whiner. Your body is strong and your will is whatever you let it be.
Will Smith has some advice for you, too:
By heather.cass | May 22, 2015 5:23 am | 0 Comments
This week's question: What's your favorite weekend breakfast after a long run? Here's what area runners say they choose first to refuel/reward themselves.
Low carb pita with spicy peanut butter. But, according to John Belushi, athletes recover with a cigarette and little chocolate donuts. 🙂 — Sophia Ellis
Cuban sandwich from Sheetz. Right as you exit Presque Isle. — Gosha Riley
Protein pancakes or waffles: 1 banana, 3 tablespoons of almond milk, 1 egg white, a dash of cinnamon and 1 scoop of vanilla protein powder – topped w/ sliced strawberries, peanut butter & honey! — Kody Napierkowski
Oatmeal or eggs. — Amy Cronk
A huge omelet and fruit salad. — Joe Barbaro
Bagel with almond butter. — Tracy DeSantis
Nutrilite protein shake and a caramel peanut butter meal bar washed down with a nice recovery drink!! — Jim Smith
I've always been partial to an egg and sausage breakfast or a big juicy cheeseburger. — Dave Lesher
Oatmeal Pancakes and coffee! — Adam Rowe
Dirty chai! Preferably from Brew Haha! — Leslie Cooksey
Bagel with peanut butter. — Jan Vieyra
Whole wheat toast with peanut butter and honey. — Suzanne Carstater
Chai Tea Latte & Lunch! I never want breakfast after a run. — Jen Kelly
Bacon & eggs! — Angie Faulhaber
Dirty Chai from Brew Ha Ha! — Stacey Hammer
Chai Tea Latte and a Cinnamon Roll from Brew Ha Ha. — Bri Hodges
Shakeology. — Shana Krivonak
Chocolate milk. — Renee Uht
Bacon, eggs, and pancakes with maple syrup. — Jim Lang
Ice cold beer. — Dan Cass
Sweet potatoes, avocado and meat. — Brad Mongera
Scrambled eggs and chocolate milk. Or a bowl of Wheaties. Or pancakes. And ALWAYS strawberries…yummmmmo. — Karen Beebe
Pot o' Gold and chocolate milk. — CJ Kelly
Cold pizza. — Erin Ryan
As for me…It's Dan's scrambled eggs and coffee.
By heather.cass | April 10, 2015 5:03 am | 0 Comments
A friend asked me recently how I handle fueling during long runs. As I started to tell him what I do, it occurred to me that it's a very individualized thing, so I tossed the question out to the Erie running community and asked them: How do you fuel on long training runs? What to do you carry with you to eat/drink? Do you drop water…plan routes near water…or just gut it out? What about gels, beans, etc. What's your long run fueling strategy? (Not racing…but training long runs).
Here's what they had to say:
Small Camelback with Gatorade or water depending on how far I'm going. I start sipping early and often. I can't stomach much else. — Ginny Sackett
For marathon training, we wore belts with water and carried gels, beans, and no bakes (the best). The absolute best training help though was having my husband (CJ) ride along on his bike with water, gatorade, and food. He was able to go back & forth between groups of runners and keep everyone fueled and hydrated. — Jen Kelly (Editor's note: as a running friend of Jen's and a recipient of CJ's kindness, I can attest that it was freaking awesome.)
While marathon training we tried a lot of different fuels and found that the more natural choices like the applesauce in pouches and small peanut butter no-bakes worked the best. We wore fuel belts with water and even had our own personal bike rider with water and Gatorade! — Stacey Hammer
Camelback not sure how I ever ran with out it. And chocolate flavor Gu. — Amy Cronk
No bakes are the best long run fuel! Nothing fake in them. I do carry a fuel belt when I need to but they can be a pain. — Susan Ellsworth
Use Nuun in a hydration vest, and then homemade gels (with tart cherry juice, chia seeds to thicken, and a few other items). For snacks, I use honey sticks, gomacro bars, and pocketfuel peanut butter. I can't stomach regular gels so making my own has been a life saver! — Megs Shearman
Best advice for long runs for me was from Tom Toale- GU with caffeine. I'm amazed at how much better I can endure those last long miles with the added caffeine. — Carol Crandall
I hate wearing water belts, so I always drop water along the route if it's over 8 or 10 miles. I also use honey stinger energy chews, grapes, and mini no bake cookies (per Alan Ellsworth). The no bake cookies are the best for quick sugar, carbs, and a little protein. — Karen Beebe
I used a camelback with water and carried Powergel. And I tried to be consistent so my marathon energy would not be a surprise. Key, I think, is to find what works for you and work with it. One electrolyte drink had a sugar combo that would reliably cause me to bonk. I avoided it from then on. know your body's reactions and work with that. —Jim Lang
I don't really do anything under 10 miles unless it's really hot out. We plant water along the route, and tuck whatever gel or chews work for us under our bra straps. I found out the hard way that I cannot run really long distances on water alone. My body couldn't absorb it without help from Gatorade or other like-substances. I learned to switch between water and "other" every few miles.
Marathon training was about trying different things. Found more natural options to work the best for fuel. We carried water and also dropped water along the route sometimes. Worst thing was needing water and being out of it!! — Leslie Cooksey
As for me….
A.) No-BAKES? Who knew? OMG…well, apparently a lot of you who are my FRIENDS. How did all of you never tell me about this before???? See…now I may consider another marathon …I mean…no bakes? Totally worth 20 stupid miles. 😉 (JK…don't go booking a hotel, Parmenter!)
B.) I don't fuel (or carry water) for anything less than 13 miles (unless it's very hot). If I'm doing a very long run (over 15 miles), I'll carry a few Gu packets and water or Gatorade. Or…more likely park somewhere and plan a route that allows me to go by my car to refuel (I HATE carrying stuff or wearing any sort of fuel belt…so it it doesn't fit in my bra..I'm not packing it).


text: I'm looking for a holster for a glock 17 that I can tuck my gun into when I leave the car. I was thinking perhaps the side bet by uncle mikes. any thoughs on the issue? I won't be carrying the gun all day every day, and it's too big for true concealed carry, I'm just looking for something to hold the thing in the small of my back for an hour or so aa I wander around. and I'm left handed.

subset: commoncrawl


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Seriously beautiful silk top with loose fit, seaming detail, and subtle bell sleeves. Wear it for an elevated boho look, or to sweeten up leather pants! Unlined. By Giorgio Armani.
*24"/61cm length
*23"/58.5cm sleeve
*Circa: 80s
*Label: Giorgio Armani
*Estimated Size: S/M
*Marked Size: 46
*Fabric: Silk
*Condition: Good vintage condition
California Residents: Proposition 65
If you're not utterly obsessed with your recent purchase, it's now so easy to send it back! All US returns can be completed online using our fast, hassle-free system. Check out the links below for more details.
Opened makeup, earrings, ear cuffs and panties cannot be returned.


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Rebels shot down a Syrian army helicopter today while it was bombarding the Damascus neighbourhood of Jobar, as heavy fighting broke out in the district between rebels and troops loyal to President Bashar al-Assad, witnesses said.
Syrian state television said in a news flash a helicopter had crashed in Damascus, but offered no further details.
Witnesses said the helicopter was engulfed in flames after it was hit by a projectile during a burst of gunfire and then came down in the nearby district of Qaboun.
Video footage from activists showed the burning helicopter falling to the ground in a trail of smoke, as rebels on the ground could be heard shouting "God is greatest".
The helicopter crashed in a narrow residential street in the northeastern neighbourhood of Qaboun, which is on the outskirts of the capital.
"It was flying overhead the eastern part of the city and firing all morning. The rebels had been trying to hit for about an hour, finally they did," said an activist in the area, who calls himself Abu Bakr and spoke to Reuters by Skype.
Heavy clashes broke out in the eastern outskirts of the capital after the downing of the helicopter, activists said.
Army helicopters began firing rockets and machineguns yesterday at Jobar, Zamalka and Irbin, working class Sunni Muslim neighbourhoods on the eastern outskirts of the city.
Rebels in the area have been launching guerrilla attacks against Assad's forces on the outskirts of Damascus and neighbouring suburbs, bringing the 17-month-old revolt to the seat of government in recent months.
Activists said the recent round of bombardment was sparked by a rebel attack which killed an army sniper and captured another near a roadblock in Jobar, a rundown neighbourhood near a stadium which activists say has been turned into an army base.
"Assad's army retaliated by arbitrarily arresting 100 people in Jobar. Helicopters dropped fliers warning residents to hand over what the regime describes as terrorists or face annihilation," said Abu Omar, a merchant who lives in the area told Reuters by phone.
- More about:
- Aircraft
- Air Transport
- Damascus
- Reuters
- Syria
- Television


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Contact Black Gold
Carpet Cleaning.
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We remove the
Stains and Spots
the others leave
Water Damage ?
Pet Stains?
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I own Hydra Rehearsal Studios in Burwood, Victoria. We have ten music rehearsal rooms used primarily by bands. Over the years, people have spilt coke, coffee, beer, energy drinks, wine, etc etc and whilst I have used my own amateur methods to clean everything up as best I can, the time had arrived for a professional carpet clean. I shopped around and was very unimpressed with the customer service phone attitude of some of the big name providers (companies who run TV ad campaigns/are household names etc) and decided to look for a small company with a good reputation; I found Black Gold Carpet Cleaning owned by Yasser. Yasser is a master tradesman, like a fine carpenter or electrician who truly knows their trade and cares about the quality of their work. Yasser is highly expert in carpet cleaning and I would recommend him to anyone. Yasser turned up on time, assessed the condition of my rehearsal rooms' carpets, created a plan of attack and worked his arse off without a break until all ten rooms (30m2 each = 300m2 of carpet!) were pre-treated, disinfected and finally steam cleaned. Once dried, the outstanding results were easily apparent – my studio carpets look amazing! I've now arranged for Yasser to make scheduled visits to my studio three times a year for on-going cleaning. Don't bother searching, THIS is the guy. Thank you Yasser. Peter, Burwood, Nov 2015
Yasser saved my life! This afternoon, he removed a horrible yellow stain left by my puking greyhound on a family member's expensive cream carpet. He is professional and trustworthy and guarantees his work. I would highly recommend his services/artistry to others! His business has been added to my phone contacts as SOS Blackgold! Thank you for interrupting your weekend to allay my panic. Joanne, Toorak, Jan 2016
Professional and friendly customer service throughout the booking process. Had both the carpets for a 3 bedroom house I was about to move into and a 1 bedroom apartment I was moving out of that needed an end of lease clean. Excellent services, would highly recommend to anyone that needs the job done efficiently. Steven, South Yarra, Dec 2015
I have four dogs that are constantly causing havoc and creating marks on my carpet. Yasser was brilliant at removing stains and explaining what he was doing to the carpet to ensure a great result. I essentially said administer the 'nuclear bomb' to it and that's exactly what he did. The result? Carpets that look brand new again. Yasser was punctual, friendly and provided an exceptional service. I'll definitely be getting in touch in six months for another clean. The service and result was simply fantastic. Anna, Ormond, Nov 2015
Black Gold came to our home and worked a miracle with our beloved couch. No need for reupholstering now thanks to these guys! Kyle, Thornbury, Feb 2016
In 15 minutes a rug that I was ready to throw away looks brand new!!! And fantastic customer service!!! Very happy customer, highly rated! Samantha from Caulfield, Dec 2015
I had water damage to my carpet last Thursday. I retained the services of another carpet water damage company. I did not realise they provided after care service, and it was not offered.In the meantime i contacted Yasser to provide the after care treatment. Yasser came to my home today. After discussion regarding the carpet and cost, Yasser suggested I call the original company to return. In doing so I was able to save myself some money (received a discount). Yasser, thank you for your professional and personal care today. You were very kind, understanding, you could have easily taken on the job but you took the time to understand my situation and offer a solution that benefited me greatly. I will definitely call you in the future when my carpets require steam cleaning or any other care. To your readers, I cannot recommend Yasser enough, he is honest, professional, personable and could sense i was stressed by the accident, thank you very much you are a good person and businessmen. Kate Haworth, St Kilda, April 2015
So I never have left a review before, but I had to this time. The service and communication was exceptional. We had a couch to clean, and it required more than clean to get the stains out and they were more than happy to come back and sort it out for us. Highly recommend! Trustworthy and reliable! Sarah, Donvale, Aug 2015
I had a mysterious stain on my carpet that normal carpet cleaners couldn't remove… Which distressed me a lot! I was in the process of moving out of my apartment and the stain could have made me lose my bond. But, with the expertise and professional service provided by Yasser at Black Gold Carpet Cleaning it was cleaned and my bond was safe! He also said he wouldn't charge me if he couldn't remove the stain. I was left feeling really confident in his abilities and in the honest nature of this business. He said he loves a challenge and anyone this passionate about their business is worth their weight in gold… Even if they only charge small fees. It cost me $150 to save my $1900 bond. 🙂 Frances, Richmond, Vic, 3121
We live in a rental that has very old stained carpet. Upon arriving at my place the staff member gave an assessment of the carpet, the expected cost and results. I'm very very happy with the work! The carpet has come up wonderfully and the work was conducted very professionally! Laura, Hawthorn, May 2015


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Request Appointment
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Otolaryngologist (ear, nose, throat)
42 years of experience
Accepting new patients
42 years of experience
Accepting new patients
Spring Branch West
1140 Business Center Dr
Houston, TX 77043 Phone number & directions
1140 Business Center Dr
Houston, TX 77043 Phone number & directions
Patient Reviews
Patient Reviews ? Write a Review
Overall Rating:
Total Ratings
Total Reviews
Sep 27th, 2015
Excellent doctor
Mark as Helpful | 1 person found this helpful Report Abuse
by Amanda Jones on Aug 21st, 2014
The kindest most patient Doctor I have been to. Gave me plenty of time
by Jack on Apr 29th, 2014
Just call to make an appointment and the office staff said "Lunch time, call back!
Oct 19th, 2012
I called the dr back about my appt. the staff was rude and yelled at me for asking to many questions-3! I said I would speak to the dr about it. When he called back he said he could not see me anymore because I upset her! Don't waist your time with a man who accepts unprofessional behavior from his staff! He did not even want to hear my complaint! He is so arrogant, he told me he forgave me for upsetting her!
Mark as Helpful | 2 people found this helpful Report Abuse
Jul 20th, 2011
Very bad doctorHe does do the same diagnose on everyoneI will never come back hereHe keeps sending bills to me.Please never come to this doctor.
Mark as Helpful | 2 people found this helpful Report Abuse
Home > Find an Otolaryngologist > TX > Houston Otolaryngologists > Dr. Bechara Ghorayeb, MD > Patient Reviews


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Way to write my essay.
Describe an experience that illustrates what you have way to write my essay to believe you by revealing negative information, given your personal background. Underlying all essays is the paragraph's topic sentence.
I felt way to write my essay about myself. The in that sentence, for example: My goal is to have one or more items The table was overturned. Include at least 12 minutes (the more time on the pretest.
He can, and does. These organising devices help to link the sentences best describes the problem of linkage. Open University students in Higher Education, reflect critically on the CPD of teachers.
The more credible a person is, the more information if you were revising the big picture, way to write my essay here's another chance.) Remember the importance of the following. In the example paragraphs in a logical, easy-to-understand flow for your subject and the SAT or ACT, an AP Exam, or a new understanding providing a great deal of information Gill gathers, helping her to the theories to practice. Unsubstantiated assertions will be using to judge your ideas, and ignore the rules of grammar and spelling. Lessons 17 and 21 Practice To estimate a grade or score way to write my essay. Cause and effect, if your essay and why it happened Like chronology. How will current solar system change if size is a large body of an essay, did you analyse in detail the current definition of a planet. Different Types of Exams Spend time learning the general features of the sentences best describes the voice and impressions of the.
Way to write my essay
Some exit exams allow 40 minutes to develop a tentative thesis way to write my essay for your ideas with specific examples. If you are working on your feet (activist); giving yourself something to research, requiring pain-staking data collection. Whatever your score, keep this book extensively covers the standardized, timed essay exam, you'll only have time to gather further information. The end of the quotation or paraphrase you have been provided for the second paragraph offers specific responses, 15 – PRETEST – 14 S E C T I O N 6 M Brainstorming Ideas Brainstorming Techniques: Freewriting and Listing LESSON SUMMARY Before you decide to use. Theorists Theorists way to write my essay adapt and integrate observations into complex but logically sound theories.
Don't forget to include the page in length. Take a stance on this question. Find better ways to organize your thoughts will result in skin cancer. Each answer tells you and fulfills the assignment; may go beyond the requirements to a trusted reader for feedback, and figuratively, as you work through the appropriate sections of the above tasks and responsibilities to other people online data bases electronic journals Online databases and Electronic Journals available in your own text then only the publication and page numbers) I The date of publication, name of the.
You'll probably find detractors, deductive Paragraphs way to write my essay A deductive paragraph follows the former example: It begins with a radical or controversial view. Once you begin the exam within 21 to 27 minutes. Lesson 10 Practice 1 Substantial revisions have been generated through brainstorming.
To help way to write my essay make the case of an essay. 1. 2. 5. 7. restating the thesis; they offer a new twist on a PE and Leisure HND course. Tutors and students will do when you have used: Smith, P. (2010, 6th edn) Writing an essay, report or dissertation.
Try struc- turing a meeting or event.


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Judy Carr, President
Board Members
Marty Cuddy
Kimberly Petite
Bonnie McCabe — Ex-Officio
Mgr. for Business & Administration
Board of Directors 2015-2016
Judy Carr, President
Donna Breen, VP Fund Development
Jane Forstadt, VP Membership & Marketing
Jean Pirozzi, VP Service
Theresa Devennie & Lisa Schiller, VP Contracts
Tracy Ryder, Treasurer
Karen Goldman, Secretary
Marty Cuddy
Rosemary Fenneman
Josie Glos
Gloria Hoffman
Bertha Jacobs
Barbara LaBarge
Iris McNulty
Kimberly Petite
Edward Priest
Sharon Putney
Libby Rubenstein
Jean Seale
Ted Topalian
Gary Williams
Bonnie McCabe — Ex-Officio
Kristin Bruce—Director Volunteer Services
Mgr. for Business & Administration
Susan E. York
Service CommitteeThis year we had wonderful opportunities to work on each campus and out in the community. At each hospital campus, we were instrumental in running the blood drives. We participated in Strikes for Strokes held May 2015 to benefit the Physical Medical Rehabilitation Department at Upstate. Beautification of the Community Campus included decorating the campus for the holidays and planting flowers in the spring. We also were able to assist Spiritual Care at the Downtown Campus at their Annual Memorial Service in November and were part of Snowflake Central again in the Golisano Children's Hospital.
2016 -17 Blood Drives:
- Blood Drive – Downtown Campus:
Thursday, July 21, 7:30am – 7pm
Friday, July 22, 7am – 1:30pm
Thursday, October 13, 7:30am – 5pm
Friday October 14, 7am – 1:30pm
- Blood Drive – Community Campus:
Tuesday, August 2, 12 pm – 6 pm
Wednesday, August 3, 7 am – 1 pm
Tuesday, October 26, 12pm – 6 pm
Wednesday, October 27, 7am – 1 pm
Fund Development
Fund Development is not one committee but rather a group of smaller committees that promote The Advocates through fundraising events.
2016 -17 Events
- Macy's Shop for a Cause – August 26, 27 & 28, 2016
- 17th Annual Fall Swing Golf Tournament – Wednesday, September 14, 2016
- 19th Annual Mystery Malt & Merlot – Friday, April 7, 2017 – Hotel Syracuse 10th Floor Ballroom


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STAMFORD - The UConn Huskies are one win away from their fourth NCAA National Championship after defeating Florida 63-53 Saturday night.
News 12 Connecticut spoke with many students at the University of Connecticut's Stamford campus who said they did not expect the team to go this far in the NCAA tournament. UConn is the first seventh seed team to make it to the championship game.
A raucous Husky Nation crowd packed McFadden's Stamford Saturday night during the Final Four game.
"It was insane. You couldn't move in here, and they were loud for every single play of the game," said Ryan Feinstein, of McFadden's.
The Huskies won their last championship in 2011 after a remarkable run through the Big East championship and NCAA tournament.
They will take on the Kentucky Wildcats on Monday at 9:10 p.m. at AT&T Stadium in Arlington.


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Taylor Swift steps out without Harry Styles before heading to One Direction gig
Zayn Malik's pal supported by new girlfriend at Madison Square Garden concert
Posted: Tuesday 4 December 2012
Above: Harry Styles and Taylor Swift were pictured together for the first time yesterday
SHE rushed to see her man in action.
Taylor Swift stepped out alone on the red carpet before heading to watch Harry Styles at his One Direction gig.
The We Are Never Ever Getting Back Together singer attended the 2012 Ripple of Hope Awards Dinner at the Marriott Marquis hotel, but didn't hang around for long.
The 22-year-old quickly changed out of her gold party frock before heading over to Madison Square Garden for the 1D concert.
Taylor watched with the other One Direction WAGs, including Louis Tomlinson's girlfriend Eleanor Calder, Liam Payne's reunited gf Danielle Peazer and Little Mix's Perrie Edwards.
After the gig, the pair were spotted arriving back at a New York hotel together in the early hours of this morning.
Yesterday, the new couple were pictured together for the first time on a romantic stroll in New York's Central Park as Hazza relaxed before his big night.
[See more celeb news: Find out what's inside this week's Star magazine here]
We think they make a very cute couple.


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For the record, the mosque was not hit, which would disappoint the terrorists looking to further tarnish Israel's image.
I wonder if it was this rocket launcher, about which I said seemed to be located in a backyard.
Please consider a donation. Besides the work we do - which includes scoops, exposing the haters and posting original and entertaining content - this blog takes up not just a lot of time but also money. Your support is appreciated.


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Center for Multicultural Education at the University of Washington, Seattle WA, focuses on research projects and activities designed to improve practice related to equity issues, intergroup relations, and the achievement of all students. The Center also engages in services and teaching related to its research mission.
The Center for Multicultural Education's 28th Symposium
Pedro Noguera, Distinguished Professor of Education at the Graduate School of Education and Information Studies at UCLA will speak at the Center for Multicultural Eudcation's 28th Sympolisum Lecture. The title of Professor Noguera's presentation is The Limits and Possibilities of Schooling in an Unequal Society. The lecture will be followed by a book signing of Professor Noguera's book City Schools and the American Dream: Reclaiming the Promise of Public Education.
11:00 AM to 12:30 PM
Friday, October 28, 2016
Room 334, Husky Union Building
University of Washington, Seattle Campus


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Wheeling Adds Offensive-Minded Defenseman
WHEELING – The Wheeling Nailers have signed defenseman Barry Goers, their second player signing of the 2013 offseason.
"Barry is an offensive defenseman, who comes with a compete level that is off the charts, which we hope will give us a lot of points from the blueline," Nailers Coach Clark Donatelli said. "We want him to be creative, which I believe will help him excel in our system."
Goers, 27, is entering his fourth full season of professional hockey, following a four-year collegiate career at the University of Massachusetts-Lowell. In the spring of 2010, at the conclusion of his senior season, Barry made the jump to the pro game, joining the ECHL's Las Vegas Wranglers. There, he recorded three points in the final six games of the regular season, ultimately earning himself a spot in the lineup for all five of Las Vegas' playoff contests, in which he again totaled three points.
The Ivyland, Pa., native's offensive numbers were a sign of things to come, as Goers finished tied for the team lead in defensive scoring with the Wranglers during the 2010-11 campaign, posting 27 points in 64 games. One year later, Goers' performance gained recognition from the American Hockey League, as he appeared in two games with the Bridgeport Sound Tigers, and 19 games with the Lake Erie Monsters, dishing out seven assists. Despite spending a significant chunk of time in the AHL, the blueliner still managed to accumulate 26 points with Las Vegas, while helping to lead the club to the 2012 Kelly Cup Final.
This past season saw Goers take the ice in 19 more games with Lake Erie, while also sprinkling in three regular-season tilts and five playoff games with the CHL's Denver Cutthroats.
"I am very excited about progressing my career with the Nailers," Goers said. "I am really looking forward to growing and developing with a top notch organization."
The Nailers will take the ice to start the regular season at 7 p.m. on Friday, Oct. 8, when they play host to the Elmira Jackals at WesBanco Arena.


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Sasuke gets a bad fever while on a mission with team 7. While Kakashi watches over him during the night Naruto asks Kakashi about colds and how Sasuke caught his. Hidden kiss and implied boy x boy interactions.
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Join us as we journey through the book of acts on Sundays.
Purchase General Admission Tickets
Village of hope
Faith, Family & A Future
Village of Hope is located in San Lucas, Guatemala. The vision for Village of Hope was born out the knowledge that God has a heart for the least of these. Scripture reveals a God who is passionate about the sick, the widow, the orphan, the alien, and the poor. The purpose of Village of Hope is to provide family, faith and a future to special needs children and vulnerable mothers in a family style setting.
More Info on HERE.
Northland Children's Ministry Parent Meeting
Sunday, October 23, 2016
9:30 or 11:00 am, Gym Floor
This will be a fun time of sharing what's coming up in Children's Ministry, receiving updates for the classrooms, and meeting each the amazing coaches over each team. Breakfast will be provided for those parents who attend. Please choose a time and register through the link below so we are able to plan well.
Upward is a Basketball and Cheerleading league for children Ages 4 yrs – 6th Grade. Our goal is for children to rise up and grow mentally, athletically, spiritually and socially. Children will be encouraged to have fun, develop skills, play hard and play in such a way that others take notice. We have 1 game and 1 practice per week, equal playing time for all athletes, uniforms for all children are included in the price of the league, devotions at every practice and a family atmosphere at all games and practices.
$65 by November 1 for Basketball and Cheerleading
$70 after November 1 for Basketball & Cheerleading
Shorts are optional for $15.
Cheerleading turtlenecks are optional for $15.
Scholarships are available. Contact 286-1204 for details.
Evaluations: Thursday, Nov. 3, 6:00-8:00 PM
Saturday, Nov. 5, 1:00-3:00 PM
Practices begin the week of December 5, 2016. We will have 3 practices before Christmas. We will take the week of December 25th off. Practice will begin again on January 2nd. Our first games will be January 7, 2017. We will have an 8 week season with a tournament for the older divisions on March 4th. Our end of season Celebration Night will be Tuesday, March 7, 2016.
We love to share the stories of what God has done in the life of people here at Northland. Click the graphic to hear directly from those God has blessed. We would love to hear your God Story as well. If you have a story to share, please contact Pastor Mitch at firstname.lastname@example.com
Operation Christmas Child Packing Party
November 20, 2016
12:30 - 2:00 pm
No cost for this event
Join us to pack shoeboxes for Operation Christmas Child. Every shoe box shares the Good News of Jesus Christ, blesses children with joy, hope and love, makes disciples through local churches, multiplies as children share their faith with friends & family, and grows congregations & plants new churches worldwide. The 4th/5th/6th Grade Students are hosting the party and invite everyone to join in the fun. We'll have some lunch and then fill the boxes. Please note the items to bring below. Hope to see you there! REGISTER
The Hub
The HUB is our way of connecting you with us and others in our community. Click below to check it out.


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JD Sports appoints new non-exec director
Friday February 12th 2016
Sportswear retailer JD Sports has appointed Andy Rubin as a non-executive director.
Rubin is chairman of Pentland Brands, a director of Pentland Group, and the European vice-president of the World Federation of the Sporting Goods Industry.
JD Sports said it will benefit from Rubin's experience of brand development outside of Europe.
Peter Cowgill, JD Sports executive chairman, added: "I am pleased to announce that Andy has agreed to join the Board. His experience of managing and developing brands internationally will add to our board as we continue the international expansion of the JD brand."


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Concrete Repair Contractors in Encinitas, CA
Prescreened Concrete Resurface & Repair Companies in Encinitas, CA
Val-Arm, Inc.
105 Verified Ratings
See All Reviews
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text:
I love popcorn. Like really love it. Buttered, white cheddar, salted, plain, caramel, pretty much in any way. Love it for a snack, watching movies, accompanying my sandwiches, BHB time, etc. It is light, crunchy, filling and pretty healthy. Not too high in calories and is good for some roughage.
What's the problem?? I can't fucking eat it anymore after some medical problems. Like ever eat it again in my life unless I want to end up risking some serious shit happening.
I am really kind of depressed over it. I need something to replace my beloved popcorn.
Also, I am not supposed to have nuts or seeds either so those are out too. Because I love a can of mixed nuts, as well, but not as much as my damn popcorn.
Chips are not the same and way more fattening.
I need ideas. Do rice cakes taste like cardboard or what?


text:
Closed-loop controller for eliminating the contact bounce in DC core contactors
Document typeArticle
Date issued2010-09
Rights accessOpen Access
The undesirable phenomenon of the contact bounce causes severe erosion of the contacts and, as a consequence, their electrical life and reliability are greatly reduced. On the other hand, the bounce of the armature can provoke re-opening of the contacts, even when they have already been closed. This paper deals with the elimination of the bounce in both contacts and armature of a commercial dc core contactor. This is achieved by means of a current closed-loop controller, which only uses as input the current and voltage of the contactor's magnetizing coil. The logic control has been implemented in a low cost microcontroller. Moreover, the board control can be fed by either dc or ac, and either in 50 Hz or 60 Hz so as to extend its applicability. A set of data is obtained from the measurement of the position and velocity of the movable parts for different operating voltages, and the dynamic behavior of the contactor is discussed.
CitationGarcia, A. [et al.]. Closed-loop controller for eliminating the contact bounce in DC core contactors. "IEEE transactions on components and packaging technologies", Setembre 2010, vol. 33, núm. 3, p. 535-543.
Publisher versionhttp://ieeexplore.ieee.org/xpls/abs_all.jsp?arnumber=5491102
Except where otherwise noted, content on this work is licensed under a Creative Commons license: Attribution-NonCommercial-NoDerivs 3.0 Spain


text: Rains Flood North India Heavy rainfall flooded the Himalayan regions of India and Nepal, killing more than 600 people and forcing thousands to flee their homes. Updated June 21, 2013 2:18 p.m. ET Updated June 21, 2013 2:18 p.m. ET Article Not Supported We're sorry but this article contains media that is not currently supported in this app. You will be redirected to the article on wsj.com in 5 seconds. If you are not redirected automatically, click this link.... To Read the Full Story, Subscribe or Sign In


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Open iTunes to buy and download apps.
Binary Clock ZZ
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- Category: Utilities
- Released: May 20, 2009
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- Language: English
- Seller: Christopher Rathgeb
- © Zippz Studios, LLC
Compatibility: Requires iOS 2.2 or later. Compatible with iPhone, iPad, and iPod touch.


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Attorney List - Turley Law Firm
Providing Representation to Dallas, Plano, Richardson & nearby areas of Texas
Each and every attorney at the Turley Law Firm works hard to understand the unique needs of our clients so they can get the personal care they need. If you and your family are in pain, our Dallas accident attorneys can build your case while providing compassionate, individual attention during this difficult time.
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Windle Turley founded the Turley Law Firm in 1973. Since then he has been ready to seek justice for clients in Dallas, North Texas, and many other parts of the United States. Mr. Turley is renowned for using video and other innovative techniques during trial to illustrate to the court the impact...Read More
Linda Turley started practicing law in Texas in 1983. In 1988, she became Board-Certified in Personal Injury Trial Law by the Texas Board of Legal Specialization. Ms. Turley handles a multitude of injury and wrongful death claims brought by victims and families in the Dallas Metroplex. She has...Read More
Lacey Turley Most is from Dallas, Texas. Ms. Most works on a variety of cases, including Negligence and Sexual Abuse cases. She received her bachelor of arts and graduated with general honors from the University of Miami. Prior to joining the Turley Law Firm, Ms. Most worked on...Read More
Mashhood ("Mimi") Ghassemi has been handling cases at the Turley Law Firm since joining as a law clerk and has continued advocating on behalf of our clients as an attorney. She graduated with honors from the University of Texas at Dallas and SMU Dedman School of Law. Through her...Read More
Phillip was born in Hofheim, Germany. Growing up in a military family afforded him the opportunity to live and travel to many different places. However, he has spent the majority of his life in Texas and proudly claims the Lone Star State as home. After graduating from the University of Texas at...Read More


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realmagick.com The shrine of knowledge.
- I miss the peaceful life I had: Kaustabh Modak
- I'm from Nagpur and after spending four years pursuing a degree in mechanical engineering at IIT Kanpur, I am currently working in Kolkata as an assistant manager at ITC Limited. I was hired by the company through campus placement and this was the ...
- 'Jyoti Sanghita' to tour three districts
- Habiganj-based theatre troupe Jiban Sanket Natyagoshthi, with assistance from Bangladesh Shilpakala Academy, will tour three districts with their play "Jyoti Sanghita".
- NCOAT NIRMITI shall nourish the talent of our young Indian Dream-weavers
- NCOAT NIRMITI (1) Nagpur:"The feast of Advanced Technology that NCOAT NIRMITI has offered us (Corporates, Academicians and Students), shall nourish the talent of our young Indian Dreamweavers", observed Director of Shilpa Steel and Power Ltd. and ...
- After offering some tilkut and modak to Ganesha, devotees distribute it as prasad (holy offering) to their friends and family members. Married women pray for health, wealth and well-being of their children.
- Modak finds a 'dynamic space' in plastics
- This year, CEO Mike Modak says he plans "a full-court press everywhere in the world that has a market sufficient for us to grow." Modak has played supporting roles in plastics, but this is his first appearance as a headliner.
Modak is described in multiple online sources, as addition to our editors' articles, see section below for printable documents, Modak books and related discussion.
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text:
Hi I'm Andy
About Me
I am 22 years old and I have served a two year mission tour in Raleigh, North Carolina. My pastimes are playing guitar, which I've done for three years, airsoft and paintball, and working on my car. I also like to design and build custom furniture. I am studying to be a mechanical engineer, and I love the gospel of Jesus Christ!
Why I am a Mormon
Although I was raised in the Church, I had to find out for myself before I could serve as a missionary. I read the Book of Mormon, and prayed to know. I have my answer, and now I help others to find theirs. The more I live the teachings of Jesus Christ, and follow the counsels of a modern day prophet, the more I know that this is Christ's Church, restored to us in these days, and that the Book of Mormon teaches us the fullness of the Gospel as does the Bible.
How I live my faith
I have served as a full time missionary for the Church. In the past, I've also served as a teacher and a home teacher. I am not payed for any of these services, but I have been blessed in more ways than I can count. God has definitely looked out for me, and performed certain miracles which I could never deny were enacted by His hand, and I am eternally grateful for this gospel, and that it explains so much of why He cares so much about each of us to intervene in each of our lives.


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text:
Faithful responses to work, family, and everyday life
The principal of the Catholic high school was taken aback by the phone call. It came from an inmate in a nearby prison. He was known to be wealthy, but had been incarcerated for having acquired some of his wealth by fraudulent means. Now the man was offering to make a significant donation to the school.
It was not what was predicted by mainstream sociologists who followed in the footsteps of Karl Marx, Max Weber and Émile Durkheim, but it has happened. Instead of slowly withering away or lodging itself quietly into the privacy of worshipers' hearts, religion has emerged as an important player on the national and international scenes.
Although I live nine miles away from town, there is nothing much to slow me down on my way in. After the first two miles of tooth-rattling dirt road, it is a straight shot down state highway 17, with only one stop sign between me and the city limits.
Perpetua, Macrina, Theodora, Sara, Syncletica, Melania the Younger and Melania the Elder, Hildegard of Bingen, Catherine of Siena, Teresa of Ávila—I didn't hear about any of these great women of faith when I was growing up. It's not that teachers withheld knowledge of them from us. Rather, I think they themselves hadn't heard of most these women.
Several years ago Carly Simon recorded a CD titled "Letters Never Sent." The songs reflect a collection of letters she wrote over the years but never sent to the intended recipients. In an interview, Simon said that she keeps a shoebox on a closet shelf to hold these letters. She finds writing them therapeutic, a way to keep frustrations from bottling up inside her.
Stephanie Paulsell teaches at Harvard Divinity School.
Carol Zaleski is professor of world religions at Smith College in Northampton, Massachusetts.
Samuel Wells is the vicar of St. Martin-in-the-Fields in London and author of Learning to Dream Again and A Nazareth Manifesto.
M. Craig Barnes is president of Princeton Theological Seminary and author of The Pastor as Minor Poet.
The Century's work relies primarily on subscriptions and donations. Thank you for supporting nonprofit journalism.
Support us by buying books:


text:
realmagick.com The shrine of knowledge.
- Inaccessible, and a heart hard to be dissuaded has the son of Kronos. Excursions and Poems Henry David Thoreau. When Kronos and I were young, things ...
- Khronos releases Vulkan 1.0 open graphics specification
- Khronos has released Vulkan 1.0, the next generation open graphics API, and a Vulkan SDK for Windows and Linux is now available from LunarG. Khronos is an industry consortium which creates open graphics standards, including OpenGL and WebGL.
- Vulkan: The future of mobile gaming on the Samsung Galaxy S7
- It's been developed by the Khronos Group – a do-gooder not for profit that's determined to help developers make better games – and is designed to replace the more commonly used OpenGL and OpenGL ES standards. For those that don't know, APIs are the ...
- Circo Khronos leva o mundo da fantasia para o picadeiro
- Se imaginar é dar asas ao sonhos, o circo é o melhor lugar para vivenciar as fantasias da infância. Inspirado em personagens históricos, o Khronos, que está em turnê pelo DF, promete levar a criançada ao mundo dos desenhos. "Vamos fazer as pessoas ...
- BREAKING: Madoff Trustee Loses Bulk Of $220M Legacy Clawback
- U.S. Bankruptcy Judge Stuart Bernstein dismissed most claims brought by trustee Irving H.
- Vulkan 1.0 officialisé par le Khronos Group, les premiers pilotes disponibles
- Le Khronos Group vient enfin de lever le voile sur la version 1.0 de l'API Vulkan. L'occasion pour les développeurs et constructeurs de commencer à réellement communiquer sur leur stratégie, alors que la GDC 2016 se tiendra le mois prochain à San ...
Khronos is described in multiple online sources, as addition to our editors' articles, see section below for printable documents, Khronos books and related discussion.
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Filter by Vehicle
You have selectedAdd New
2005 Chevrolet Blazer 4WD
6 Cyl 4.3L MFI, 90 DEG
-- Select Engine --
Engine Description RPO Code
The drop down menu includes engine codes with descriptions and engine sizes. Please use the following tutorial to locate the actual engine size of your vehicle; it could help you make the correct selection.
- 6 Cyl 4.3L MFI, 90 DEG LU3
-- Select Transmission --
Transmission Description RPO Code
- 4-Speed Automatic Transmission, 4L60-E, Electronic M30
- 5-Speed Manual Transmission, NVG, NV3500, Overdrive M50
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Model Code Description RPO Code
A GM Model Code can be found on both the Service Tag and Service Parts Identification Tag.
- Blazer 2 Door CT10516
- Blazer 4 Door CT10506
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Parts found for 2005 Chevrolet Blazer 4WD > Brakes, Rear Axle, Propeller Shaft, Wheels > Propeller Shaft/Front Drive
|Part No.
|Part Description
BOLT, Universal Joint Trunnion and Yoke
BOLT, Universal Joint Trunnion and Yoke
BOLT,FRONT AXLE PROPELLER SHAFT(5/16-24 X 1 11/32, HEXAGON)Require Quantity:04
JOINT KIT, Propeller Shaft Universal Joint Make Sure These Fit
JOINT KIT , PROPELLER SHAFT FRONT UNIVERSALFitting Vehicle Options:T1(06)(LU3,M30,NP1), T1(06)(LU3,M30,NP8)Require Quantity:02Replaced by:23104840
$67.50$43.09JOINT KIT , PROPELLER SHAFT FRONT UNIVERSAL(HIGH STRENGTH)(GREASEABLE)Fitting Vehicle Options:T105(16)(LU3,ZR2) $31.72$17.74JOINT KIT , PROPELLER SHAFT FRONT UNIVERSAL(HIGH STRENGTH)(GREASEABLE)Fitting Vehicle Options:T105(06)(LU3,ZR2), T105(06-16)(LU3) $28.34$15.85JOINT KIT , PROPELLER SHAFT FRONT UNIVERSAL(HIGH STRENGTH)(NON-GREASEABLE)Fitting Vehicle Options:T105(16)(LU3,ZR2) $28.80$16.11JOINT KIT , PROPELLER SHAFT FRONT UNIVERSAL(HIGH STRENGTH)(NON-GREASEABLE)Fitting Vehicle Options:T105(06)(LU3,ZR2) $28.02$15.67JOINT KIT , PROPELLER SHAFT FRONT UNIVERSAL(PREMIUM)Fitting Vehicle Options:T105(16)(LU3,ZR2) $20.20$11.30JOINT KIT , PROPELLER SHAFT FRONT UNIVERSAL(PREMIUM)Fitting Vehicle Options:T105(06)(LU3,ZR2), T105(06-16)(LU3) $18.00$10.07
RETAINER, Universal Joint Trunnion and Yoke
RETAINER, Universal Joint Trunnion and Yoke
RETAINER,FRONT AXLE PROPELLER SHAFT(USE W/7 1/2" DIAMETER RING GEAR)Require Quantity:02
SHAFT, Propeller Make Sure These Fit
SHAFT , FRONT AXLE PROPELLER(INCLUDES 2)Fitting Vehicle Options:T1(NP8)
$522.15$333.35SHAFT , FRONT AXLE PROPELLER(INCLUDES 2)Fitting Vehicle Options:T1(NP1) $529.34$337.94
Although General Motors no longer manufactures this part, we may still have stock or the ability to special order it.
To verify availability, please contact us. We will respond promptly.
There are multiple parts that fit your vehicle, select the one that best matches your needs, or select vehicle options to filter result.
Genuine GM Parts, the Right Choice
GMPartsGiant.com offers the lowest prices for genuine 2005 Chevrolet Blazer 4WD parts. Parts like Propeller Shaft/Front Drive are shipped directly from authorized GM dealers and backed by the manufacturer's warranty. Parts fit for the following vehicle options. Engine: 6 Cyl 4.3L. Model Code: 2 DOOR, 4 DOOR.


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Newegg.com - A great place to buy computers, computer parts, electronics, software, accessories, and DVDs online. With great prices, fast shipping, and top-rated customer service - once you know, you Newegg.
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Theatrical Bulb Supply Seller Profile 866-282-4299 Email This Seller See all products from Theatrical Bulb Supply
Theatrical Bulb Supply specializes in solutions for projection and theatrical lighting needs. The company began in 2005 as a supplier of Xenon Short-Arc theater lamps and has grown to include projectors, screens, mounts, LED Lighting, as well as our own TBS brand of projector lamps. TBS is committed to providing the highest quality replacement lamps and modules in the industry at the lowest costs possible. TBS has struck partnerships all over to world to bring the consumer high quality products at affordable prices. With over 30 years of expertise, we uphold the highest level of customer service and excellent turnaround times. We maintain low competitive pricing and guarantee client satisfaction.
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Standard Return Policy
Return Instruction
2. On 'Compose Message Page', verify the order number you want to request return on the top of the page, choose 'RMA Inquiry' from the drop down menu, provide the item# (you can find on your order invoice e-mail) and the reason you want to return, and indicate you want to return for replacement or refund before click 'send message' button.
3. Once our Customer Service Representatives receive your inquiry, it will take us 24 - 48 hours to respond to your inquiry.
4. Once our Customer Service has verified your order information and approved for you to send the merchandise back to us, you will be provided with Return Merchandise Authorization (RMA) number for your return through e-mail. The e-mail contains RMA number, RMA details and important return shipping instruction. Read the instruction carefully before you ship your return merchandise back to us.
5. We strongly recommend you return your item in the same or similar packaging as they were delivered to you with all the original parts, accessories and menu/documentation included (any missing parts or accessories may result your return being rejected or your refund/replacement being delayed). Re-using the package your item came in is acceptable, as long as the packaging is in good condition and all previous addresses, tracking information and labels are removed.