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Physiology Lessons
Four sure-fire ways to become a faster trail runner
One of the great things about trail running is that in its simplicity of putting one foot in front of the other ...
Illustration by Kevin Howdeshell
One of the great things about trail running is that in its simplicity of putting one foot in front of the other, it can also be a scientific endeavor to maximize speed and endurance. Here are four physiological lessons that can make you a faster trail runner.
LESSON 1: Lactate threshold and running economy are more important than VO2max.
While VO2max (the maximum volume of oxygen your muscles can consume per minute) has received most of the attention among runners and coaches, a high VO2max alone is not enough to be a good runner. And although you can improve your VO2max, it is largely genetically determined.
Lactate threshold (LT) and running economy (RE) are more responsive to training and exert a greater influence on your performance. I have tested many athletes in the laboratory with elite-level VO2max values, but few of them were capable of running at the elite or even sub-elite level, because they did not have a high LT or well-developed RE.
LT is an important physiological variable that demarcates the transition between almost purely aerobic running and running that includes significant oxygen-independent (anaerobic) metabolism. It represents the fastest speed you can sustain aerobically. Specific LT runs increase your LT to a faster pace, delaying fatigue.


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Home » Media » ArtTrain - Love Somerset? Love art? Love railways?
ArtTrain - Love Somerset? Love art? Love railways?
(24/01/2012 @ 18:21:00)
Saturday 19th May 2012
Love Somerset? Love art? Love railways? You can enjoy all of these delights on Saturday 19th May when The ArtTrains transport you between stations on the West Somerset Railway.
Artists and performers from West Somerset, the Quantocks, the Brendon Hills and the 10 Parishes will be taking over the entire network and showing how their art can travel with you along the West Somerset Railway.
Your ticket will give you the chance to listen to poetry and music on trains throughout the day. At each station, you can get off and take part in a workshop, watch a demonstration, look at art, buy art, devour a cream tea! There will be artists demonstrating their skills and a chance for you to get involved whatever age you are!
"This is part of the Making the Links in Western Somerset project funded by the European Union and Defra, which encourages creative industries and tourism businesses to work together to try out innovative ideas.

subset: commoncrawl


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Raw: School Bus Topples Into Kansas Creek
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Mexican drug kingpin Joaquin "El Chapo" Guzman was brought to a jail in New York City late Thursday. Guzman, who was extradited to the U.S. to face drug trafficking and other charges, is scheduled to appear in federal court on Friday. (Jan. 20)
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Embraceable Cool Nights
Fantasy Paisley Carnation PJ Crop
Style: 1570065111
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Sensuously soft pant in a swirl of cream and carnation pink paisley with an easy fitting leg and satin piped faux cuff. Wear with matching PJ top or Appliqué Cami.
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- Approximately 22.5" inseam.
- 93% Rayon, 7% Spandex. Machine wash, cold. Imported.
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Cholesterol Health Supplements
- 1 Products in Cholesterol Health
Puritan's Pride Cholesterol Support supplements help maintain cholesterol levels already within a normal range.**
Maintaining healthy cholesterol levels, which cholesterol support supplements can do, is important because people with cholesterol concerns are twice as likely to develop cardiovascular-health concerns.***
Many adults have cholesterol concerns.***
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***CDC http://www.cdc.gov/cholesterol/facts.htm Accessed 8/2011.
Above Statements not applicable to all products below
Reg. Price: $24.98
375 mg / 120 TabletsItem #024059


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Tricia Demi Contour Bra
Style: 570035733
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Glamorous balconette bra by Felina. Crafted from smooth, stretch charmeuse with contrasting guipure lace and sweet Chantilly trim. Underwire demi cups offer a little less coverage for a sensual, subtly enhanced look. Wear with the Tricia Low Rise Thong and Skirted Garter for a romantic wedding day ensemble.
- Demi cups with stretch foam lining.
- Underwire.
- Adjustable straps.
- Rosette detail at center front.
- Hook-and-eye closure.
- Satin: 91% Rayon, 9% Spandex; Lace: 83% Nylon, 17% Spandex; Cup Lining: 100% Cotton. Exclusive of trim. Hand wash, cold. Imported.
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Seahorse & Whale HALO® SleepSack® Swaddle Collection
- Overview
Pure organic cotton keeps your baby comfy and safe while sleeping. The HALO® SleepSack® replaces loose blankets in the crib and is worn over tight-fitting sleepwear. A bright seaworthy design makes these delightful for the summer months.
- Available in Newborn and Small.
- Newborn fits babies 0–3 months, 6–12 pounds; 19–23" long.
- Small fits babies 3–6 months, 13–18 pounds; 23–26" long.
- Pure organic cotton interlock.
- Replaces loose blankets in the crib.
- Adjustable Velcro closure on front band for safe, secure swaddling.
- The SleepSack® has a front zipper closure.
- Inverted zipper for easy diaper changes.
- Machine wash.
- Imported.
- Dimensions & Care
- Made of 100% organic cotton interlock.
- Overall (swaddling blanket opened flat): 33" wide x 22" long
- Overall (sleep sack only): 14" wide x 22" long
- Overall (swaddling blanket opened flat): 37" wide x 26" long
- Overall (sleep sack only): 18" wide x 26" long
- Machine wash in warm water, gentle cycle.
- Wash dark colors separately.
- Tumble dry on low heat; remove promptly.
- Do not bleach.
- Do not dry-clean.
- Do not iron.
- Shipping & Return Info
This is a general shipping item.
View Our Shipping Information
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At Pottery Barn Kids, we take great pride in the quality and craftsmanship of our products. Attention to design, materials, safety and construction is our priority. We carefully inspect your order prior to shipment; upon receipt, please inspect your purchase and notify us of any damage. We will arrange for a prompt replacement. If, within 7 days for Quick Ship upholstery and 30 days for all other products, you are dissatisfied for any reason, you may return your purchase for a refund of the merchandise value.
If your return for Merchandise Credit Cards is greater than $10,000, we will issue $10,000 in Merchandise Credit Cards to you that day, and then mail additional Merchandise Credit Card(s) for the amount in excess of $10,000 to you.
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For returns of items purchased from your Pottery Barn Kids registry, we will gladly provide a refund or exchange for the merchandise within 90 days of your event or within 90 days of purchase, whichever date is later.
For assistance, please contact Customer Service at 800.993.4923
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All Those Years Ago
On October 6, 1995, I was a 20-year-old junior at the University of Evansville. Late in the afternoon, I made the 3+ hour drive from Evansville, Indiana to Cincinnati with my girlfriend (who was also from Cincinnati). When we got to downtown Cincinnati, her parents met me on a street corner so they could take their daughter home.
(Who says chivalry is dead?)
As my girlfriend drove away with her parents, I made my way to Riverfront Stadium to catch Game 3 of the National League Division Series. The Reds were leading the five-game series against the Dodgers 2-0. Thanks to traffic, and dropping off my girlfriend, I missed the first couple of innings of the game, but was able to meet up with my brothers in time to see most of the game.
In case you're wondering, the Reds won Game 3 and advanced to the NLDS against the Braves. I won't say what happened in the NLDS against the Braves.
I will say that it's been 6,210 days since the Reds have won a playoff game. Think about everything that has happened in your life in the last 6,210 days. There's a chance that someone reading this wasn't even ALIVE 6,210 days ago.
On October 6, 1995 I had zero nieces and nephews. Today, I have 13 of them. Since that day I graduated from college, moved to Chicago, and married the same girl that I dropped off in the middle of downtown Cincinnati. The Bengals have had 11 different starting quarterbacks since 1995. Van Halen has had three different singers since 1995.
Since 1995 the Reds have only been to the playoffs once—in 2010. I don't count the one-game playoff loss to the Mets in 1999 (stupid Steve Parris…). Even the Cubs have been to the playoffs (and won more playoff games) than the Reds since October 6, 1995. While I agree that 1908 is a long time to wait since your last World Championship, I'd argue that going 17 years without a single playoff victory is worse.
(And I'm a Bengals fan, so I'm very aware of futility.)
I guess the point I'm trying to make is that hopefully this stretch will be over with soon. Preferably tonight. The 2010 Cincinnati Reds were a young, inexperienced team that had never been to the playoffs before. The 2012 Cincinnati Reds team are slight older, slightly more experienced, and have been to the playoffs (and got swept in the first round).
Anything can happen in the playoffs. Teams with the best record lose in the first round, teams with the worst record win the World Series. That's what makes the post-season so much fun. But this year, let's hope that the team with the 2nd best record in baseball wins the World Series.
Yeah, that's hope for that.
GO REDS! – It's Probably Gonna Happen (Maybe)


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Gradysmanldy wrote:If I hear one more person asking for Z to get a bulk of minutes (sans an AV injury) or for Jamo at the 3, i'm going to cry. Seriously. Bawl my eyes out.
My best friend asked about Z getting some minutes last night at the Winking Lizard. I punched him in the face.


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RickNashEquilibrium wrote:jb wrote:Did the dude who used to be a Dogfish ever open that small mciro brew by the WSM & Gr8 Lakes?
Its coming JB, its coming.................
Man, literally across the street from Gr8 Lakes.
To thik that corner was one you wanted to avoid by any means necesarry with all the freaks at that park which used to be a major inncer city bus stop when I was commuting to Ignatius is still mind blowing to me.
With market garden & bar cento there along w/ the WSM & Gr8 Lakes, there may be a huge opportunity for beer themed small B&B type hotel that serves a mean hang over breakfast menu IMhO. Be cool if it had a cooking class style kitchen (think Viking store in Legacy Village) that you could buy fresh ingridinets at the WSM, pick up a growler, and do a meal either yourself or chef for hire and them retire to a sesion at the breweries. Not friendly to get there from downtown after sunset, and you are getting to the point where out of towners may make it a desitnation.
Anyone want to get some venture capitalists together?


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Basic Keeshond Information
- Lifespan: 12 - 14 years
- Height: 17 - 18 inches
- Weight: 35 - 45 pounds
Medical Conditions Seen in Keeshonds
- Ventricular Septal Defect
- Von Willebrand's Disease
- Epilepsy
- Hip Dysplasia
- Patellar Luxation
- Primary Hyperparathyroidism
- Conotruncal Malformations
- Keratoacanthoma
- Growth Hormone Responsive Dermatoses
- Cataracts
- Cutaneous Asthenia
Keeshond Traits
- Jogging Partner
- Lap Dog
- Good with Children
- Warm Weather
- Cold Weather
- Grooming Requirements
- Shedding
- Barking
- Ease of Training
Keeshond History
- The Keeshond is a member of the ancient Spitz family of dogs. It is actually most closely related the Pomeranian and American Eskimo.
- The exact origin is unknown, but the breed was established in Holland as a watchdog and companion at least by the 18th century.
- The breed later became known as the barge dog because it was used as a watchdog on barges that travelled the Rhine.
- In the years before the French Revolution, the leader of the Patriot faction, a man named Kees de Gyselaer, appeared in many political cartoons along with his barge dog. The dog became a symbol of the movement, and known as a dog of the people. It also began being referred to as a Keeshond. When the Patriot party did not prevail, many Keeshond owners disposed of their dogs.
- With larger barges, the Keeshond became less favored as a barge dog, and by the 1900s the breed was rare.
- In 1920,a concerted effort, led by the Baroness van Hardenbroek, was made to revive the breed. Progress was rapid because several good-quality Keeshonden were found.
- The breed received AKC recognition in 1930.
- The Keeshond is the national dog of Holland.
- The breed is often called "the smiling Dutchman."
- The plural of Keeshond is Keeshonden.
Keeshond Behavior Concerns
- Makes a loyal and loving companion.
- Playful and careful with children.
- Less independent than most Spitz breeds.
- Good with other dogs and pets.
- Sociable with children.
- Learns quickly.
- Does best with reward-based training involving food or games.
Keeshond Suggested Exercises
- Makes a trustworthy and quiet housedog as long as its exercise needs are met.
- Requires a moderate walk or jog every day.
- Most Keeshonden do well in dog parks.
- Games and tricks provide needed mental exercise.
- Its thick coat provides good protection against cold weather but may make it prone to overheating.
Keeshond Grooming
- Coat is made up of a soft thick undercoat covered by a straight, harsh outer coat that stands off from the body.
- The coat needs brushing once or twice weekly-more when shedding heavily.
- It needs bathing every month or so.
- Shedding is above average.
Suggested Keeshond Nutritional Needs
- Keeshonden have a tendency to put on weight. The thick coat can obscure weight problems, so be sure to use your hands to feel the ribs to identify obesity.
- Adult dogs should be fed a balanced diet, with restricted calories if the dog starts to gain too much weight.
Did you know?
- Grapes and raisins are harmful to dogs.
- Some dog parasites are transferable to humans.
- Many common pet ailments may be detected early and prevented by visiting your veterinarian twice yearly - saving both time, money, and most importantly, ensuring the best quality of life for your dog.
Come visit us, we would love to see you!
We are here to help! Book an appointment today to continue your pet on a path to great health and wellness
Ask the Vet
Have unanswered pet health questions? Dr.Donna Spector, with 10+ years of hands-on Internal Medicine experience, is here with your answers every Friday.


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Tapestry Black Sleepshirt
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Skip to comments.Freeper Doctor Raoul Has Died
Posted on 03/25/2013 10:08:35 AM PDT by abner
click here to read article
Damn. He will be, and has been missed.
RIP Brother.
Prayers up to him and his family
58 is far too young
What a loss. RIP.
NO. This is continuing from yesterday. Please make it stop Lord. My prayers for his family.
May he rest in peace and may his family be comforted.
Condolences to the family. He was one of the good ones.
Doctor Raoul died? Hard to believe. He was such a part of FR. I hope he gets onto the Memorial Wall.
Prayers for his family.
I'm in shock, too. Doctor Raoul and I go way back..........
I've been trying to find him for about a year now, as he seemed to have just dropped out of sight. He was planning to come for a visit with my husband and I in Texas.
His phones were disconnected, his email was no longer any good, and the snail mail letter I sent him was returned.
I'm so sorry to hear this. I will remember him and his family in my prayers.
Thanks for letting us know.
We have lost a great American, a great Freeper, and a great friend.
RIP Dr R.
RIP brother FReeper
RIP for a true FR original. You'll be missed, Doc.
Sad to hear.
I met him in Crawford, TX years ago.
Oh, dang. He'll be missed. RIP, brother.
Basil, yes we had a similar story of trying to reach him.
Oh, no! That is a shock.
RIP, good Doctor R. Prayers up for his family.
Oh, no! I'm so sorry to hear this. 58 is far too young. I'm glad that you told us. It's sad when people just stop posting, and we never know what happened to them.
This is very sad, I had wondered from time to time where he had gone. He was a great FReeper activist.
Some threads from back in the day...
Hard to believe he could be gone. I have thought about him often since he disappeared and was so hoping he was happy somewhere. Everyone will be devastated by this.
RIP and my condolences to his family.
Oh no! I was wondering what happened to him.
Didn't he confront Al Franken once and cause him to lose his cool?
Prayers up for his family. Dear Lord welcome a faithful warrior to his eternal Home.
He will be missed. Doctor Raoul was a constant warrior for Free Republic as well as The Republic.
Will keep him and his family in my thoughts and prayers. My best friend and FReeper "Rogle" just died on 9Feb13. He too was just 58 ( my age as well). Way too young!
WOW, that is so sad. He was definitely a force here back in the day.
Prayers being offered for now.
I think you are correct. I can't remember the story though.
So sad.
He's one of the good guys. One of FR's finest.
RIP, fellow FReeper.
We'll see you on the other side.
RIP, I remember the screen name from eons ago...
I'm truly sorry to hear of his passing.
He was also at the events that took place outside the Whitehouse before we moved up on Mass Avenue to the Vice Presidents home.
A good Man. he will be sorely missed.
So sad.
He's one of the good guys. One of FR's finest.
RIP, fellow FReeper.
We'll see you on the other side.
Doc was a staple of the DC Chapter of FreeRepublic.
Back in 1999 and 2000, I had the privilege of standing with him and other DC Chapter members at the White House on Saturdays protesting Bill Clinton.
Doc had a great sense of humor. I hope he can still help protect America from where he is right now, and put in a good word for us.
Damn good man. I'll miss him.
RIP Dr Raoul. We were of the same mind set and likes. See you on the other side.
So sad. Talked to him a while back, pm. He said he was laying low because of the powers that be. Prayers for his loved ones.
I don't have anything from him, but I wanted to offer that I enjoyed exchanges with him, gosh- years ago. We enjoyed making ,Fear and Loathing refernces, on silly stories, many years ago. My prayers go as well- and may God bless his family and send him swiftlt, to better lands.
May God be by his side...
FYI ping...
R.I.P. fellow Freeper and Patriot
In case you have not heard.
I'm in shock, too He was extraordinary. So sad. Condolences to the family.
"swiftly" that is..
God bless him and his family. It's always sad when someone dies, but when that person was a kindred spirit, it hurts even more...
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.


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All shoes should be beautiful, pleasantly graceful and stylish, right? These sentiments are reflected in the black madras leather Ashley sandal, artfully manufactured by Naot. The shoe itself is ideal for the narrow to medium foot and they're absolutely perfect for the summer season. You'll notice the comfort provided by a cork footbed that molds flawlessly to your foot's bone structure for the most natural fit around. These lightweight sandals also pack a punch with the 1.25-inch heel construction to give your height a little boost and enhance foot comfort as you walk.
Naot Ashley Black Madras Leather Women's Sandal
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