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Hi Ady
Some good training going down this week! Those mile reps were somewhat faster than scheduled... but I think we'll be adjusting paces. The paces for each 'type' of run were based on your recent performances over a range of distances but it seems that you must have been off form when you did these, as you have consistently outpaced yourself! Still, I'm of the opinion that it's best to err on the side of caution and then adjust up rather than down (adjusting down is a bit demotivating). I'm expecting great things from Parkrun. No pressure
The nutrition plan is looking good - though I did wonder about your salad-only lunch. There isn't any carbs in there - it's just salad and I wonder if this leaves you feeling a little short of energy, and tempted into that pre dinner snack?
And now for the latest in my series of ridiculous dreams - the next night I dreamt that I did a marathon but got mixed up with what my PB was, so was elated thinking I'd smashed my PB but then realised I'd run 20 mintues slower. Again, the relief on waking up was palpable! Maybe it's my brains way of getting me out of bed these dark mornings!
AW. I was on 800s this week, too. They are tough - I like the psychology of 600s, where you feel as if you can 'stop' halfway round the track! I dread to think how many Steve had you doing, too, track demon that he is!
Ady- is the parkrun this Saturday? Good luck with it, sounds like a pb is on the cards!
I did the Spitfire 20 last year, it's a cracking race. I only did it as a training run- 10m easy and 10m @ target MP. Absolutely loved it.
I would agree with Sam on the lunch issue. I couldn't possibly last until dinner on a bit of salad, especially if I were running after work. It's easier to limit your food during the day when you're at work and busy but it's false economy- you will end up starving by dinner time and overcompensate.
Hi Guys,
I'm thinking about doing the Spitfire 20 as well. I will be looking to do a 20 that day anyhow so may run it as a training run. What is the course profile like?
As for the diet thing, I'm glad I don't have to have mine scrutinised by Ruth. I eat about three times as much as you A.W. And I never stop eating carbs!!!
DS2- it's undulating but no massive hills. I managed to stick to my target MP all the way around.
I think I will probably do this then. I'm looking for something undulating but not too hilly so that it's similar to Halstead for my marathon. Sounds ideal
I will probably be looking to run a fair part of it at MP like you did Brolish.
Ady - Not too difficult running after nightshift, once I get going. Thought tuesday's intervals were going to be a struggle but amazing what happens when the countdown beep goes on the Garmin. Anyway only way of getting my runs in and I rotate nights, lates and earlies so only one week in 3. I'm Parkrunning again Saturday, first 2 I did over xmas the weather was rubbish, last weekend when I did n't run it was perfect but not looking too great this weekend.
Here's the profile for the Spitfire as measured by my Garmin last year:
Just one big hill (done twice) but as Brolish says it's mostly undulating. I'm not usually a big fan of multi-lap courses (which is kinda putting me off your Dorney HM Ady) but two laps is nice and it works well for a training run if you want to do one slow and one at MP.
Really well organised race. Parking is plentiful (on the runway). Loads of loos. Tea, coffee and bacon sarnies too. What more could you want?
Come on Ady - get Sam to sign off on it. Would be great to see you!
I will enter over the weekend. I have a rule about only entering one race per day and today's slot has already been taken by York
(soon to be) Slim Shady - I too raised an eyebrow at the minimal amount of carbs in your diet. I know weight loss is part of the goal both overall as a final end point and to improve your race day performance...but....I wonder if Ruth could give her views on whether there's enough fuel in there for the mileage ???
I have to say - like DS2 - my diet is fairly carb heavy with lots of bread, spuds, pasta etc. I know there's a school of thought that training when deliberately under carb'd may stimulate adaptations which stand one in good stead for race day but is such a low carb diet a good idea day after day ???
Shady_Ady wrote (see)
Sarah.........Thanks. My runs have gone well so far. It's nice to feel that I have completed each one at the speed and distance I've been asked to do and, apart from the odd dodgy moment here and there, I haven't failed any.
You have an excellent 5km time. It's hard to believe that I've been running my 400m and mile reps quicker than what you have been doing, as your 5km PB is much quicker than mine. Do you think you will go under 20 mins this year? Is this a target before your Spring Marathon?
Were you able to maintain your speed in the last 10 miles of VLM last year? As soon as I hit the wall, my speed takes a nosedive. To maintain my second half marathon speed is going to be one of the biggest challenges I'll face as I've always been much slower (often by 10-15 mins).
That's strange that it was Haller Park. I have a friend who once worked there as well. I met him the first time I went there and now he's working for Kenya Airways. The last time I met him in Nairobi he was an hour late meeting me. He was stuck in the middle of a shootout between police and thieves who had tried to car-jack a minibus. He talked about it so nonchalantly, as though it happens all the time. Sadly it does. I'm happy not to have found myself in a similar position while living there. I never got to feed giraffes though.....I am extremely jealous........they are my favourite animal!
Your running has been spot on, you must be so happy with how your training is coming along. I would like to try to get sub 20 for my 5 k before VLM but we will see, its not my main aim and at the moment I feel like most of my runs are slower and longer rather than shorter and quicker, which is ideal for the marathon and what im aiming for. If I get my sub 20 it would be a nice suprise!
My second half of VLM last year was 7 mins slower than the first half, so wasnt as bad as it could have been as I felt pretty awful by the last 4-6 miles.
I didnt feel very safe in places in mombassa...and the roads they were just crazy. On our way back from the safari there was a big jam. Cars just decided to weave in and out of the cars and vans stuck, at the sides of the roads, behind buildings and on the wrong side of the road...it was crazy. I loved feeding the garaffes....but it was messy!
or is that just rubbing it in?
Sorry I did post (or thought I did) but the answer is now underneath your questions now!
Shady_Ady wrote (see)
Hi Ruth,
You could just be my knight in shining armour. If I was ever in need of nutritional information, it's probably now.
I do think my cramps I experienced during my Parkrun were a result of the intensity I was running at (well, an intensity higher than what my body has been accustomed to!). I hope that by doing more sessions at these speeds, these symptoms will start to disappear.
When you talk about training low in carbs, what sessions would you recommend trying this in? Is there a mileage or time limit you would recommend in trying this under. For example, I ran 'on empty' on my long run in week 1, and would like to try it again on another long run. Do you think trying it on a 14 or 15 mile run is too much?
I'm not sure you have dealt with an 'athlete' who has a diet like me before! Up until the start of this training, I would run so I could eat whatever I wanted to. Running was a means to over-indulge in things I shouldn't and not have the normal feelings of guilt. Saying this though, in recent months, my muffin-top has expanded to just shy of disgraceful proportions. This was really brought home to me during the photo shoot at the Asics store where I tried on lycra for the first time. Honestly, if I had to where lycra every day, I'd still be a virgin and still waiting to hold a girl's hand!
Since training has started though, I have cut out all processed food (apart from the odd pork pie had around Xmas and the 12 cocktail sausage rolls devoured on New Year's Eve - that's what happens when you choose to sit next to the buffet table!). I have cut out crisps and other unhealthy snacks. I am also planning on cutting almost completely down on alcohol consumption as well. I will still enjoy the odd drink here or there, but much more rarely compared to recent weeks.
Alongside this, I am also cutting down on my bread consumption and desserts (which formed the basis of every lunch and the ending of every dinner) and trying to increase the amount of times I eat during the day, while cutting down on the quantity as well.
Today I'm hoping will be the average day of eating for the duration of my training. Please feel free to offer brutally honest advice if you see any problems or issues that can be improved!
Here it is............................
Ruth's response:
About training low, out of interest how did you know you where running on empty, did you go out without breakfast or did you eat little carbs the day before then out for run with little carbs at breakfast/no breakfast as well?
I think 14-15miles is about max I would do on low carbs to push adapations and as I posted above to Barry only do some runs like this as need to consider race day eating but it is a balance as you need to do enough to get the adaptations and I am not sure we know what that is yet! But each week at least one in a depleted state but not always on longer runs but you need to consider how you can train low in carbs as quality session need to be just that .
No issue with cutting out bread as long as replace it with other carbs. Sam and others have pointed out the lack of carbs already. It may be good for me to know if when writing up food diaries if you are intending this to be a low carb day or not or is that just the way you eat most days? Are you wanting to train low for say long runs or are you wanting to do this for more. My advice is 1-2 per week at most but then you must fuel for quality sessions. I just want to be clear on what you want to do so that can give better advice as still not sure if you are eating low in carbs on purpose some
Calorie Watch! Food & Drink Diary - Wednesday 9th January 2013
Wednesday - the hump of the week. I feel like I deserve a fatty, oil-drenched slab of grease just for making it this far. Luckily my resolve held out for another day and I settled for some home-comfort food, championed by students up and down the country!
6:50am - Breakfast; Porridge w/ honey and s/skimmed milk.
9:00am - Cup of tea, 500ml bottle of water.
10:00am - Handful of Louisiana Dry-Roasted Peanuts (spicyyyyyy!). One of the best things about my job is the cultural diversity of the people I work with and if I'm lucky, the types of food people bring in on special occasions! More water.
11:00am - More water and an apple.
12:00am - 5 mile comfortable run @8:30m/m (see above for full details).
1:15pm - Crusty bap (or cob, depending on where you come from!) with salmon, goats cheese and cucumber. Just wish I'd made two of these as it was a tad on the small side! More water
3:00pm - Cup of tea, water and an apple.
6:00pm - Carrot, small amount of hummus and a handful of pistachio nuts.
7:30pm - 1 1/2 slices wholemeal bread, beans, egg and small amount of vintage mature cheddar (the last cheese remnants from Christmas - I'm impressed it lasted this long!). I might be able to afford a bit more than beans on toast now I'm no longer a student - but it's still one of my favourite meals and I enjoy it at least once a week!
8:00pm - Last piece of Spanish peanut nougat devoured along with 2 pints of blackcurrant squash.
9:30pm - Green tea. Almost poured myself a whiskey an hour later to go to bed with, but decided it wouldn't be in my best interests to do so - I mean it was only Wednesday!
Day 25 - Asics Target 26.2 Paris Marathon Training (10/01/13)
Target: 4 mile jog at 9:30-10.15m/m plus 3x Acceleration strides
Actual: 4.28 miles @ 9:26m/m including 4 mile jog and 4x Acceleration strides.
Mile splits: 1st mile @ 9:32. 2nd mile @ 9:25. 3rd mile @ 9:24. 4th mile @ 9:30.
The stark realization that the pungent smell of sh*t isn't coming from your surroundings, but from yourself! I don't know what it was about my run tonight, but my feet and dog faeces seemed to have as much attraction as two magnets. I knew there was a reason why I run at lunch times instead of in the darkness of evenings.
It didn't seem to matter where I ran, my feet would somehow make me arc towards each and every pile of turd along the dimly lit suburban streets. I know we are in an economic crisis (what is it now, a triple dip recession?), but I think that some dog owners are taking advantage of the fact some places are cutting back on their streetlight use. If there's one thing I remember from my Geography degree (possibly the most expensive piece of toilet paper I'll ever own!) it's that crime increases in unlit areas. The one thing I wasn't expecting was that this crime would be animal fouling!
I'd actually thought I'd done well for leaping over some of the dog poop I saw milli-seconds before planting my foot toes first into it. Obviously I didn't see every pile. Luckily, I didn't realise this until I got back home. I noticed just before I trod it all over the carpet and then spent half the evening in the freezing cold on the balcony with a plastic bag and newspaper attempting to clean it all off. There's nothing that can change a mood like stepping in dog doo-doo.
Apart from this, the run was very straightforward and at a nice slow pace. I enjoy my one jog a week. Normally I find it difficult to keep to this easy pace, but today I was feeling very lethargic. It took a lot longer to get my legs working. I also resembled the Michelin Man, over compensating the coldness with layers worn. I should have really eaten something before running, but with Mrs. Shady Ady cooking dinner, I didn't want to spoil my appetite (and what an appetite I had by the time I got home!).
The reason I did 4 acceleration strides instead of 3 wasn't because I have the counting skills of an infant. My 4 miles finished directly outside my home. Therefore I had to run an even number of times to get back there!
So now I have a cross-training tomorrow before hopefully smashing my 5km PB of 21:45 on Saturday morning at my local Parkrun. I'd like to think I stand a very good chance, but I'm going to play the modest card and just hope I finish in under 22 mins.
Here's my run from today:
Thanks for all the comments today. I've ran out of time to respond to them tonight, but will catch up tomorrow morning (one of the benefits of working a 9 day fortnight means getting every other Friday off work!).
I'm starting to see the downfalls of my diet so far. Thanks for your suggestions. I think it's still a work in progress! Until tomorrow ..................
Finally the chance to catch up with the recent posts!
Paulo83.......I'm very impressed with your stamina at attempting to read this thread through from the start. I've received far more messages than I ever expected to, and it's extremely nice to do so, as it helps keep the motivation high, knowing others are following your progress.
I thought I'd find training a struggle to get into and would struggle at some of the training sessions, but so far that hasn't been the case. That could all change though in the upcoming weeks.
You should have a good base into which to train for a marathon with your football playing. You should at least start with some speed - something I have been lacking in. I do think Parkruns are excellent in allowing you to see short speed progress and I don't think it would affect your long run that much, if doing it the Sunday.
There's every possibility we'll be finishing within minutes or each other then come Paris. Have you entered any other races in build up to Paris? Good luck with your training.
Alex.......It's actually just down the road from where live. I think it would be rude not to run it, although I will have to get approval and permission from Coach Murphy first! I did provisionally have a long off-road run planned for training that day, so it could be possible.
Brolish.......The Parkrun is this Saturday. Just seen the weather forecast. It looks like I'll be keeping up my 100% record of running every Parkrun in the rain. Hopefully this will make me go quicker! I know I'm setting myself up for failure and a huge fall.......but I'd be disappointed if I didn't get a new PB tomorrow. I'll have a momentous excuse if I don't!
I definitely think I need to re-think my current eating arrangements. I am trying to cut out the carbs during the day, to hopefully increase me chances of losing weight, but I do feel extremely hungry come the evening, even with eating fruit throughout the day. It doesn't affect my running, as I'm still fine from breakfast and food the previous evening, but it's probably not the best idea to come home to an empty house with a growling stomach
DS2......it sounds like there's a good possibility of a good number of us all running Spitfire 20. If I do have permission to run it, then the course profile looks fun. Not much flat, which should make the time fly by when running it. Pretty countryside to run through as well. I'm still sitting on the fence to whether I like urban or rural runs the best. Today, I think I'm slightly edging towards rural!
As I'm re-thinking my current eating habits, I might have to give your 'carb heavy' diet a try!
Hi Sam!
Thanks for your approval with the training. I apologise for going faster on the mile reps. I have found myself going off faster than what's needed, but then I don't want to slow right down in the latter stages to hit my target time. As the pace hasn't been hard to keep, if anything I just find myself coasting in the final third. It's been a nice feeling knowing that I am in the final third and I'm still feeling confident of keeping my pace.
I know it would definitely be more of a work out if I had to keep a pace under 7:00m/m and currently, harder for me to achieve. I'm interested to see if I manage this in my 5km tomorrow. Maybe it's just a mental thing as I know I've only ever done this once or twice in my life before and it's a barrier I've previously struggled with.
I don't think I was really off-form with the times I gave you. I think it was more the fact that I was just 'plodding' along at the same slow speed on all my runs. I wasn't even contemplating speed in any of my sessions. After walking Lands End to John o'Groats and getting Plantar Fasciitis, I didn't want to rush back too quickly and for this 'injury of the devil' come back. So I decided to just take things easy last year and concentrate on a good stamina base for long distance running in 2013.
Saying this, even I'm surprised with how well the speed sessions have gone so far. I never expected to be up to this speed so quickly. If you told me I'd be at this stage in Week 14, I'd have been blissfully happy at this news. So to be already in with a shot at a 5km tomorrow (no pressure at all!) is a position I never envisaged would be possible! Basically I'm just going to keep improving until I hear you mutter those magical words, "maybe with a strong tailwind, you do have a shot at sub 3:30!"
You are definitely right about needing a pre dinner snack. I do feel like a ravenous pig snuffling for truffles when I get home, looking for the healthiest option I can eat before dinner is ready. I was hoping snacking on fruit during the day would help, but it hasn't stopped the hunger. I was also trying to eat little and often, but I think I'm eating tooooooooo little! I've never been short of energy for my run, as my breakfast and mid-morning banana has been sufficient. I do think by adding carbs to my lunch will mean less need for snacking before dinner.
I put the blame solely at your feet for a dream I had the other night. I dreamt I was hiding from kidnappers (this is a weird occurring dream I have!) and found a pack of cigars and started smoking them. Accept I didn't know how to smoke them properly so every time I inhaled I took in a mouthful of ash that I had to swallow!
I often have similar dreams about running too. In the dreams I normally sleep in and then have to run to the race in my pyjamas and end up getting lost and never ever finish the race! I expect to have another one of these dreams now!
Shady_Ady - There are, as has been said, two schools of thought on the carboloading/depletion. There is a really good summary in the P&D book about it. I have decided to keep myself well fuelled on carbs, reduce my training during the taper but keep intake up. This should then me you have greater carbs to run the marathon on.
It's worth a read. I think the weight will come off naturally as your mileage increases. You'll probably put on a couple of pounds in the week prior to the marathon but that will help in the latter stages.
Sam........I forgot to ask. Is there any chance of working Spitfire 20 into my schedule at all? I think I had a provisional 2hrs 15mins off-road run that day? It is also the day after the March Training Day in Birmingham, so I don't know what pain and suffering you have planned for me then!
Brolish/ DS2.........It seems that people have used Spitfire 20 in a variety of ways in regard to the amount (if any) that is run at MP. What are the benefits of running it all at MP. If you are coming from a lower mileage background like me, do you think attempting to run it all at MP would have more of negative effect than a positive one? I really enjoyed my one long run that Sam planned for me to run the latter stages at MP pace after a slower opening. It was good to get my legs working at a quicker speed after a slower start.
It always seems to be increasing speed in the latter stages of a run, rather than starting off quicker and slowing down towards the end (i.e. 1st 10m @ MP, 2nd 10m @ MP+60secs). I take it this because there's not as much potential for development and progress doing it this way? Sorry if this seems a dumb question to ask!
Barry.........Good luck on your Parkrun this weekend. For me it looks like being another wet one. No excuses though! I will definitely give my next interval session a go using my Garmin. I haven't had the experience of those countdown beeps before so hopefully they'll motivate me like they do you! It takes good discipline to run after work, especially for me when it's dark. But if it's the only way of getting the runs in, then I'd definitely take this over not running at all. I'm sure Mrs. Shady Ady would vouch how grouchy I become if I don't run for more than a day or two.
Malcs........Thanks for the Spitfire 20 profile. It looks an interesting course and a good challenge.
I've not run many lap races before. I've done the Kingston Breakfast run which is also two laps. I think one benefit about the Dorney Lake HM is that the laps should help me with my pacing and with it being flat, might have the potential for a new PB.
Bacon sarnies at Spitfire 20 you say? Sign me up now. Bacon sarnies after a race (or even before) are the only times I can eat them feeling guilt free!
Haha......Mrs. Shady Ady bans me from looking at races for a few days after running one, as I find myself signing up for several and filling my diary for the next few months. The York Marathon does look good. I have thought about this as well, especially as I have been promising a certain someone a romantic trip to York for several years now. What better way to smash that romance with a sneaky marathon!
Fraser......Thanks for the optimism with the weight loss. I agree that I could probably do with eating more carbs at lunch. Bread might be making a quick comeback! So basically I can probably get away with eating my normal lunch, but just put it between two slice of wholemeal bread! I use to use this philosophy for dinners too!
Hi Sarah.............I agree that your marathon training sounds ideal with the longer and slower runs. Are you keeping to a similar training mileage as your last marathon, or are you increasing at all? Normally I'd be extremely satisfied if I was only 7 minutes slower in the second half of the marathon compared to the first half. I really hope this time around my training means and experience means I'm able to pace myself better and bring the difference down to just a few minutes.
I know what you mean about Mombassa. It does have some very sketchy areas. The first time I went to Kenya was on a university fieldtrip. To get us adjusted with the city, they decided to drop us off in pairs in different parts of the city armed with just a map and we had a couple of hours to get to our finish point. It was certainly an eye-opener!
I'm extremely jealous with the giraffe feeding. Very jealous indeed. I did get to stroke an orphaned rhino, but I'd have certainly swapped this for a spot of giraffe feeding. When we were coming back into Mombassa from safari, we had a guy jump on the back of our safari van who managed to break the lock and open the back door. Before we realised what was going on, he'd already grabbed some bags and jumped off into the night. Impressive speed and ingenuity.......and luckily my bag wasn't one of those stolen!
I was there at election time so there was a lot of violence going on. Luckily I managed to stay clear of the majority of this. I was also a lot younger (and from looking at the photo, also a lot thinner!) and very naive, so if I saw a group of people rallying or protesting I'd go for a closer inspection. I certainly wouldn't do that now. Being caught up with a group of 200 men all shouting and carrying machetes might seem 'an experience' when I was young. Now it just sounds like a frightening incident where I might lose bladder control!
Hi Ruth. Thanks for re-posting your original post about running on low carbs.
The one run where I said I was running on empty.....the only reason I thought I was running on empty was because I ran immediately after getting up in the morning and didn't eat any breakfast.
In relation to the comments about my current diet. The days where I've eaten salad, haven't been because I intended these to be low carb days. I normally eat sandwiches, baguettes....basically anything bread-like that can be filled with something! I was attempting to cut this out of my diet and replace it with a healthier salad and some kind of meat (for protein?) instead as I was hoping this would prove beneficial in my weight loss goals.
Listening to your advice, I will only do this once or twice a week and revert back to my normal lunch (thank God for that!), but just choose healthier fillings and eat wholemeal bread. If I do eat salad, I'll do this on the days I'm not running.
Shady_Ady - I think slower runners tend to need to do more of there races at close to MP but towards the sharp end you have to be careful not to 'leave your best marathon out there on another race'. I think there is nothing better than feeling like you could have run just a little harder when you have finished. I, also, think starting a bit slower makes sure you are fully warmed up. If you ran it all at MP only 4 weeks before your A race it might be a bit close.
I will probably run it as a progressive run, maybe first 5 at MP + 60secs per mile, second 5 at MP + 30, last 10 at MP. Having said that, my marathon isn't until 12 May so if I did run harder I'd have longer to recover. Sam may not want you running that hard and I reckon she knows a tad more than me so I'd listen to what she thinks. After all, she has got you in a really good position already so why take any risks. No-one will remember what you do at Spitfire but the world and his wife is looking for your result in Paris
Hope this helps!
Calorie Watch! Food & Drink Diary - Thursday 10th January 2013
A welcome return to carbs for lunch today. the only reason I had decided to cut carbs out of my lunch was thinking it had the potential to increase my weight loss. It might have helped, but my late afternoon I've been feeling like a ravenous pig, willing to eat anything going. After reading the advice here, I am reverting back to eating some lunch time carbs.
My normal lunch time run had to be re-scheduled for the evening due to a lunch time meeting. Although I do like lunch time running, I also like free lunches. Lunch time meeting = free lunch. You can't really complain. Opening up my brown bag of joy, I found egg sandwiches, an orange, apple juice, Hula Hoops and a four-finger Kit Kat. I confiscated the Kit Kat from myself until a later date.
6:50am: Breakfast - Fruit and Fibre cereal with semi-skimmed milk.
8:00am: Cup of tea, bottle of 500ml water.
9:30am: More tea.
11:00am: Even more tea (I think I'm keeping Tetley's in business by myself!), an apple. another re-filled bottle of water.
12:00pm: Lunch - Egg sandwiches on wholemeal bread, beef Hula Hoops (small pack), Apple Juice.
2:00pm: Naval Orange. Cup of tea. more water.
5:00pm: Possibly my fifth cup of tea, more water.
7:15pm: 4 mile jog, 4 x acceleration strides (see above for full description)
8:15pm: Dinner - Salmon fillet (in balsamic vinegar, honey, mustard seed and white wine glaze - oven baked and home-prepared), steamed broccoli, carrots and new potatoes. 500ml of blackcurrant squash.
9:00pm: Desert - Low fat yoghurt with a small handful of dates, apricots and raisins. Tea and more squash.
11:00pm: Green tea and bed!
Hi Ady
Let's hope snow doesn't scupper the chances of a good run at parkrun tomorrow
Definitely think it's a good idea to put the carbs back into your lunch. It doesn't have to be bread though - you could have a cous cous based salad, or pearl barley, or millet or rice as the 'base,' along with the veggies/salad and a protein source such as lean meat or fish or a lowish fat cheese like feta. Even if you do want to cut down on carbs, it's best to keep them in breakfast and lunch and then have less (or none) at dinner - the so-called 'carb curfew' - as you need more to fuel your daytime activities than in the evening. (Though this wouldn't be ideal if you had just done a tough run and were running again the next morning, for eg).
Your dream sounds hilarious I accept the blame for the cigars, totally!
Can you remind me when Spitfire is please?
Hey Sam. Spitfire 20 is on Sunday 3rd March.......sandwiched in between my two 20 mile runs the week before and the week after!
Right.....it's about time I got down to doing my cross-training. Cycling and pilates is on the menu today.
Excellent advice, DS2! And really well put. Yes, someone who is training to run, say 4.30 might do long runs at MP+60 at slowest, while someone training to run 2.30 might run at more like MP+90. The reason is that fitter runners will be racing closer to (or even at in the case of elite runners) their lactate threshold - say, 85% of their maximum while the average runner will run at around 70-75% of their maximum. So, the faster runner is working harder to maintain their marathon pace.
If the idea of running a 20 miler at MP the whole way was floated, I'd say it's a no-no as far as I'm concerned. How much of a 20 miler to run at MP will depend on where it is in the schedule and on the individual's experience/fitness and how their build up has gone so far...
Shady_Ady wrote (see)
Hey Sam. Spitfire 20 is on Sunday 3rd March.......sandwiched in between my two 20 mile runs the week before and the week after!
Right.....it's about time I got down to doing my cross-training. Cycling and pilates is on the menu today.
OK. So if you like, we can rejig the schedule to fit it in. I wouldn't want you to do the schedule as is, PLUS the Spitfire. But the Spitfire could replace one of the other 20 milers already scheduled - especially if you feel that doing it under race conditions, and with some support from other forumites, would be beneficial to you...
Hoorah!!!! Ady Can't beat carbs!!!
That looks alright to me. I'm in the same camp as regards tea. In fact I'd just sent my PA off to make yet another cup. I think that will be 5th today already. Not my fault though - I went to the local cafe and was going to have chocolate milk to help recovery from this mornings 9 miler but they had sold out. It would have washed the cornish pastie and chips down lovely!!!
Looking forward to hearing what Ruth has to say. I hope she only comments on your diet and not mine! (haven't had any alcohol at all this year though and feel much better for it).
Green light from Sam on the Spitfire - bonza!
I'm pretty certain I didn't dream up the bacon sarnie bit Ady but if for some reason I did then maybe we can drag Steve along as he's sure to have his own private supply.
My aim would be to do the first half at 9mm and part or all of the second at 8mm (or build progressively towards that). That said I'd be happy to run whatever Sam prescribes and run alongside you if you can stand 2hrs+ of me wittering in your ear
Would be fantastic if you could do York too!
Great news all round. I think I will be entering Spitfire this weekend then.
How you feeling Malcs?
Im getting jealous that everyone is running and bigging up this spitfire....maybe I should look into it more. I have easthull 20 as my 20 miler before london. Im hoping to do the first 10 miles at about 9min/ml and the last 10 at MP (8min/ml) similar to malcs.
Ady are you thinking of doing the York marathon aswell ? It would be great if you do, that would make at least four of us aiming for a similar time
Im so jealous of you stroking a rhino, like I said we didnt even see one, despite going to the rhino santuary out in tsavo. Were they friendly? I cant believe that you was just dumped in mombassa with a map......sounds very dangerous! Our friends had their cam corder and camera stolen out of their bag at the airport...but you sort of expect that in some airports (reason why I always put valuables in my hand luggage), but jumping on to your van and getting the bags out of the back...I dont know how they have the nerve.
My marathon plan last year wasnt very good due to missing a month of training due to illness. At present im where I was at the end of feb last year!!


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Hey what is up everyone. New to this forum here, been on a few other Subaru forums but I figured I would give this place a shot.
Well, I figured I would let you all know a little about myself so I am not a complete stranger to you all after you read this.
My name is Robbie and I am currently 23 Years Old. I live in New Jersey by the Jersey Shore area. No this does not mean I am a Fist Pumping Guido ***.
I have been interested in Cars for awhile now. Most of my friends are also Gear-Heads, so I got into Cars fairly quick once I started hanging out with them.
I don't know everything but I do know a decent amount. So if anyone I see needs help with anything, I will sure try to help! What else are friends for right?
I am kind of familiar with with ECU/Accessport knowledge. At least up to the point where I can tell if my DataLogs are okay or not.
I hope to meet some cool people here, and have fun.

subset: commoncrawl


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Just for Randy :D
Attachment 86120
Printable View
Just for Randy :D
Attachment 86120
Dayum! Nice job, Jimmy! I like it!
Bet we see this showing up in one rag or another in the near future.
eh, I don't know. I have seen several other ATS-V renderings that are very similar to mine out there on the web, but I can tell they are not mine. They might have copied my ideas, but mine were copied from the CTS-V, so...
True.. The others look just like yours, but, I suppose it's all the same. I mean - it would/should...
We all made the obvious changes, and copy and pasted from the CTS-V. I could have spent hours rendering my own additions, but a 10 minute photoshop is much easier :D


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NCI Dictionary of Cancer Terms
The NCI Dictionary of Cancer Terms features 8,107 terms related to cancer and medicine.
- medroxyprogesterone acetate
- listen (meh-DROK-see-proh-JES-teh-rone A-seh-tayt)
- A drug used to prevent endometrial cancer. It is also used to treat menstrual disorders and as a form of birth control. It is a form of the female hormone progesterone and belongs to the family of drugs called progestins.


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Virginia Johnson
In 1800, the land held by the new United States was small compared to what was called Louisiana. Louisiana was named for King Louis XIV. It was part of a large claimed area in the New World called New France. It stretched from the Great Lakes to the Gulf of Mexico and from the Appalachian Mountains to the Rocky Mountains.
When winter skies turn gray, and the air thickens with chill, life becomes harder for the feathered ones. Food is scarcer, and handouts from us humans can make a difference to them. Take just a few minutes to create a place for the birds to hang out on a frosty day. Once you've got your feeder hung, check out a bird identification book from the library to learn the names of your grateful guests.
Twelve-year-old Abilene Tucker jumped off the train in Manifest, Kansas, well before it officially stopped—and for good reason. Abeline was in a bit of a mood. She, who was used to criss-crossing the whole nation alongside of her beloved drifter dad Gideon, was being parked for an entire summer at the dustiest, driest town imaginable while he goes to work a railroad job in another state. In Moon Over Manifest, by Clare Vanderpoole, the year is 1938—about 20 summers since her Dad was here as a boy. The whole town, not just the lawns and the gardens, seems like it's about to blow away in the June wind. What Abilene doesn't realize is that this seemingly dead place is full of secrets and regrets just waiting to bubble to the surface.
Faith Ringgold is an artist who uses different materials to tell the stories that are important to her family and her people. Whether working with quilting squares, African masks, paint and brush, or her own words, Faith gives the rich colors and textures a life of their own. There's motion in her work, a striving upward and pushing at the edges of her world.
"My name is Blaise Fortune, and I am a citizen of the French Republic. It's the pure and simple truth."
Koumail knows this phrase in French very well. It is vitally important that he remember it for he and Gloria, the woman who has looked after him since he was a baby, are refugees, and someday this phrase and an old passport may be his ticket to a better life away from war, starvation and danger. A Time of Miracles, by Anne-Laure Bondoux, is set in the 1990s, as war rages in the Caucasus region, and the Soviet Union has collapsed, leaving masses of people without shelter or food.
Storms batter the Outer Banks of North Carolina. Always have. Always will. Ships break up in those dangerous seas. Sometimes there are survivors but oftentimes not. It's 1898, and waiting and watching are the surfmen—the rescuers of the Lifesaving Service—who take out boats in horrible weather and try to save whom they can. In Teetoncey, by Theodore Taylor, twelve-year-old Ben O'Neal is determined to become a surfman, leaving his mother's storm-swaying house on a terrible night to go help at the Rescue Station. He's seen the flare, and he knows—there's a ship in trouble.
Promising young archaeologist Verity Grey ventured to the wilds of Scotland for a job interview little knowing that she was leaving behind her secure London flat for encounters with ghostly visions and the threat of madness in Susanna Kearsley's Shadowy Horses.
"The game's afoot!"
Eleven of the Great Detective's finest cases are brought together in Sir Arthur Conan Doyle's The Memoirs of Sherlock Holmes. From his Baker Street digs, a bored Sherlock sorts through newspapers, puffs on his pipe, and makes tea with his less-than-scrubbed chemistry set until the next puzzle presents itself. His chronicler Watson passes on the questionable tea but is only too happy to take a little time away from his doctor's practice to assist his old friend on adventure after adventure.
Getting lost in a cornfield maze is an October tradition for many families. Aside from tall fields of corn, mazes can be made with stone walls, hedges, mirrors, and more. Finding your way out of the puzzle can be a heck of a good time, and mazes have a lot of history behind them, too.
In Beastly, by Alexandra Flinn, Kyle Kingsbury is the kind of guy who has it all--looks, money, and charm. At his exclusive NYC prep school, of course he's going to be voted homecoming prince. It's a joke that anybody else even has his name on the ballot. Speaking of jokes, there's some new, chubby girl dressed in Goth black who's spent a lot of the morning glaring at him. She even called him beastly. How dare she?


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Born February 14th, 1987... Majoring Elementary Education... Daughter of Sal and Deverah Bianco.
2007 (Junior)
Continued her record-setting career by appearing in all 20 games in a starting role.. Led the team for the third consecutive season in goals with 10 while also adding in an assist for a total of 21 points, tops on the squad... Finished 1-1 in penalty kicks and also had one game-winning goal... Named to the Independent Collegiate Athletic Association (ICAA) First-Team... Earned a spot on the NCCAA All-American 2nd-Team.
2006 (Sophomore)
Started 24 games for the Sailfish as one of the main scoring options in the Sailfish offensive scheme... Tied for the team-lead with 19 goals scored while adding in 14 assists for a team-high 52 total points... Connected for both penalty kick attempts on the season while adding in two game-winning goals... Named to the ICAA First-Team... Awarded a spot on the NCCAA All-American 2nd-Team.
2005 (Freshman)
Became an immeadiate force in the lineup for PBA as a true freshman... Played in 20 of 22 games while ammasing team-high totals of 20 goals scored while tying for the team-lead with six assists for a total of 46 points and a 2.30 points per game average... Awarded as a National Soccer Coaches Association of America (NSCAA) All-American 1st-Team selection.
Brandi Bianco | #17 | F
Height: 5-5
Hometown: Palm Harbor, Fla.
Previous School: Tarpon Springs HS
Eligibility: Sr.
Major: Elementary Education


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How do guitar masters achieve their lightning fast guitar solos that span the entire fretboard? Arpeggios, the true secret to shredding guitar, is revealed and demystified in this valuable book/CD method. Author Kevin Dillard examines the art of behind playing arpeggios ("broken chords" in which each note is played separately), and analyzes the styles of shred-virtuosos such as John Petrucci, Randy Rhoads, Ron "Bumblefoot" Thal, Paul Gilbert, and many others. In this book, you will learn the essential techniques for playing arpeggios while soloing, including sweep picking, string skipping, hammer-ons, pull-offs, and two-handed tapping. Dillard also teaches how to visualize patterns on the fretboard so you can play arpeggios with ease and precision. Ideal for intermediate to advanced guitarists, this method will enhance your speed, fluidity, and fretboard knowledge, and help you develop your own personalized arpeggio style. A CD demonstrating exercise examples is included.
Arpeggio Madness is now available for $19.99 as a book and CD set.


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TDF Open House online store top picks! 1 – Basil Bangs sun umbrellas ($239 – $450), 2 – Significant Others plywood screenprinted artwork – $95, 3 – Danielle Rickaby turf diamond glass objects (from $275.00), 4 – Amanda Dziedzic glass bonsai (from $140.00), 5 – Stampel timber faceted single stem vases $45.00, 6 – Kat Macleod's Wardrobe print – $465.00 framed.
OMIGOD guys we had such an incredible and INSANELY busy time at TDF Open House, which wrapped up yesterday after 4 crazy days! MASSIVE THANKS to all who turned out to wish us well and do a little Christmas shopping here! It was epic.
The good news is that the TDF OPEN HOUSE ONLINE SHOP is now open! Online trading commences this morning and will run for two weeks, until Sunday Dec 18th. We're stocking most of the stock you might have spotted in the house, except for the odd few un-shippable things (ie terrariums, sadly). Please DO pop over and have a little browse through the online store – we promise all your orders will be shipped in time for Christmas!
Ps. Many interstate readers who have enquired about our stock will be pleased to know we have received a new order of glass bonsais from the amazing Amanda Dziedzic, so there are a few more to go around!


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evhead brauchte ein neues Logo Design und hat einen Wettbewerb auf 99designs gestartet.
Aus 221 Designs von 84 Designern wurde eine Gewinner gewählt.
Obvious is web product development company, based in San Francisco. We'd like a new logo, possibly incorporating an Elephant and the color red. Old logo/site here: http://obvious.com
Desired Color Scheme:
Desired Style:
Accepted File Formats:
Vector Formats (.eps, .pdf or .ai)
Regarding the current logo, found at http://obvious.com/, we'd just like something a little more interesting. I like that its rectangular and can act as a sort of "tag" on the site, but it's just not very exciting.
The color is good. That red, or a different red, is preferable.
I would like, possibly, to have an elephant in the logo. See http://blog.obvious.com/ for one idea.
Other than that, we're open.


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5 Recommendations
reginalew's recommendation
The ASICS Gel-Kayano is my fave running shoe, and it will be especially great for the runs I plan to take in the crisp fall weather. They are a little pricey, but featherweight for jogging. I am also going through an orange stage, so the color is an added perk.
My Collections:
ValerieWaters's recommendation
As a life long runner and a fitness trainer for 20 years, it is not surprising that shoes are very important to me. I honestly think Iâve tried them all, and finally I found the perfect shoe for me. Itâs the Asics Gel-Kayano. It is unbeatable in comfort and support. Whether Iâm doing track intervals, an easy 5-miler or standing all day in the gym, this is my shoe of choice and the one I recommend to all of my clients.
My Collections:
Just recovering from foot surgery and was recommended this type of shoe. I'm a green freak ... not so sure about the orange. I have heard real good things about the brand.
Welcome to asics gt 2140!There are best running shoes at www.touchasics.com,our asics under armour shoes are anthentic and one hundred percent originals package,good running shoes here are just stocked from container order of asics abroad like orders cooperated for wal-mart and so on.
Welcome to asics gt 2140!There are best running shoes at www.touchasics.com,our asics under armour shoes are anthentic and one hundred percent originals package,good running shoes here are just stocked from container order of asics abroad like orders cooperated for wal-mart and so on.
- slimette
slimette's recommendation
I stand all day teaching and need a good support under me. this goes on my list.
My Collections:
mickipedia's recommendation
Love this shoe. Ran a marathon in it a couple years ago and I've since replaced them with the same model.
a_sulzbach's recommendation
I find Asics running shoes to be the best for distance running.


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Benfica 2-1 Celtic
- From the section Football
Celtic missed out on an opportunity to clinch qualification to the Champions League knockout stage as they suffered defeat in Lisbon.
Benfica took an early lead when Ola John lashed the ball into the net from eight yards.
Georgios Samaras headed the equaliser from Charlie Mulgrew's corner.
The Portuguese side pummelled Celtic in search of a winner and it came through Ezequiel Garay, who volleyed emphatically past Fraser Forster.
The result, undeniably a just one, is by no means catastrophic for Celtic, who can still reach the last 16 if they gain more points than Benfica in the final round of matches.
Celtic host Spartak Moscow, who cannot now reach the Europa League, while Benfica travel to Barcelona.
Neil Lennon had underlined the difficulty of the task facing his side in the Estadio da Luz and the pattern of the match proved the Celtic manager correct.
Celtic were given a first-minute warning of the importance of ball retention as Samaras was robbed inside his own half, allowing Oscar Cardozo a sight of goal, but the Paraguayan's drive flew too high.
It was another lapse that cost Celtic the opening goal. Adam Matthews mishit his clearance in the left-back position and Eduardo Salvio was quick to pounce, firing the ball into the six-yard box.
Cardozo touched it back to John, who hammered it beyond Forster.
That set the tone for the opening period, as Benfica sprayed passes left and right, with Salvio and Lima displaying fantastic individual skills.
It took Celtic until around the 20-minute mark to settle and begin to come to terms with the Portuguese side's superb movement.
Celtic almost contributed to a second Benfica goal after half an hour as Salvio latched on to a short Kelvin Wilson pass, beat Victor Wanyama in a 50-50 before slipping in Cardozo, who should have done better than to hit the side-netting.
And, incredibly, with their first attempt on goal, Celtic equalised moments later in familiar fashion.
Mulgrew swung in a deep corner kick from the right and the unmarked Samaras nodded into an empty net from little more than a yard out.
Benfica looked flattened by that turn of events, although they showed their class again just before the break as Cardozo, Lima and Salvio combined to set up John, but Forster's left leg denied him a second goal.
Lima, playing just behind Cardozo, continued to dazzle Celtic at the outset of the second half and, after he had skinned Efe Ambrose on the left of the box, his shot beat Forster, but there was Matthews on the line to atone for his error at the first goal.
Forster made a comfortable save - again from Lima - following a defence-splitting pass by Nemanja Matic, before Salvio somehow failed to connect with the ball six yards out and with the goal at his mercy.
In truth, Benfica's second goal was coming and, when it did, it arrived with some style.
Luisao, still upfield following a corner kick, headed the ball into the path of his central defensive partner, Garay, who thumped a volley past the keeper from eight yards.
Wanyama almost produced an immediate response, but Artur got down to push his curling effort away, setting off a Benfica attack that culminated with Salvio hitting the bar with an audacious drive from 30 yards.
Forster saved superbly from Cardozo twice, while Celtic's only chance in the closing stages to grab an equaliser was a weak effort by substitute Tony Watt.
So it all boils down to the final matches in the group, with Celtic unable to call upon Wanyama for the visit of Spartak, the midfielder having picked up a booking to earn him a suspension.
Follow Alasdair Lamont on Twitter
Lineup, Bookings (5) & Substitutions (6)
- 01 Artur
- 04 Luisao
- 24 Garay
- 25 Melgarejo Booked
- 15 Ola John
- 21 Matic (Pereira - 78' )
- 34 Almeida Booked
- 35 Perez
- 07 Cardozo
- 11 Lima (Gaitan - 75' )
- 18 Eduardo Salvio (Jardel - 90' )
- 13 Paulo Lopes
- 14 Pereira
- 33 Jardel
- 08 Bruno Cesar
- 20 Gaitan
- 09 Nolito
- 19 Moreno
- 01 Forster
- 02 Matthews
- 04 Ambrose
- 06 Wilson
- 21 Mulgrew (Kayal - 46' )
- 23 Lustig
- 08 Brown (Commons - 64' )
- 16 Ledley Booked (Watt - 80' )
- 67 Wanyama Booked
- 09 Samaras Booked
- 88 Hooper
- 24 Zaluska
- 15 Commons
- 20 McCourt
- 33 Kayal
- 07 Miku
- 11 Nouioui
- 32 Watt
Match Stats
On target
Live Text Commentary
Full Time The referee signals the end of the game.90:00 +2:34
Beram Kayal has an effort at goal from just inside the box that misses to the left of the goal.90:00 +0:26
The ball is delivered by Beram Kayal, Tony Watt has shot on goal from just outside the penalty box which goes wide of the right-hand upright.90:00 +0:26 Substitution
Substitution Vieira Jardel on for Eduardo Salvio.90:00 +0:26 Booking
Booking Andre Almeida booked.90:00 +0:16
Andre Almeida challenges Georgios Samaras unfairly and gives away a free kick.89:40
Nicolas Gaitan produces a left-footed shot from just outside the penalty box that misses to the left of the goal.89:17
Corner taken short by Nicolas Gaitan.88:40
Oscar Cardozo takes a shot. Save made by Fraser Forster.87:54
Oscar Cardozo takes a shot. Fraser Forster makes a comfortable save.87:25
Tony Watt takes a shot. Comfortable save by Guilherme Artur Moraes.86:25
Tony Watt gives away a free kick for an unfair challenge on Victorio Maxi Pereira. Anderson Luisao takes the free kick.84:57
Ezequiel Garay takes the direct free kick.84:57 Booking
Booking Booking for Victor Wanyama for unsporting behaviour.84:42
Victor Wanyama concedes a free kick for a foul on Nicolas Gaitan.83:32
Beram Kayal takes a shot. Comfortable save by Guilherme Artur Moraes.82:51
Victor Wanyama gives away a free kick for an unfair challenge on Eduardo Salvio. Eduardo Salvio takes the direct free kick.81:30
Unfair challenge on Lorenzo Melgarejo by Kris Commons results in a free kick. Enzo Perez takes the free kick.80:45
Lorenzo Melgarejo produces a cross, Fraser Forster makes a save.80:17
Short corner taken by Ola John.
Strike on goal comes in from Oscar Cardozo from the free kick, save made by Fraser Forster.78:50 Substitution
Substitution Tony Watt is brought on as a substitute for Joe Ledley.78:50
Free kick awarded for a foul by Efe Ambrose on Nicolas Gaitan.76:25
Free kick taken by Victor Wanyama.76:25 Substitution
Substitution Victorio Maxi Pereira on for Nemanja Matic.76:25 Booking
Booking Lorenzo Melgarejo goes into the book.76:12
Lorenzo Melgarejo gives away a free kick for an unfair challenge on Beram Kayal.74:50 Substitution
Substitution Nicolas Gaitan is brought on as a substitute for Rodrigo Lima.73:50
Eduardo Salvio takes a shot.72:57
Victor Wanyama takes a shot. Comfortable save by Guilherme Artur Moraes. Mikael Lustig takes a shot from 12 yards. Save made by Guilherme Artur Moraes.70:53
The assist for the goal came from Anderson Luisao.70:53 Goal scored
Goal! - Ezequiel Garay - Benfica 2 - 1 Celtic A goal is scored by Ezequiel Garay from close range to the bottom right corner of the goal. Benfica 2-1 Celtic.70:04
Inswinging corner taken right-footed by Eduardo Salvio, save made by Fraser Forster.69:52
Enzo Perez sends in a cross, clearance by Efe Ambrose.69:15
Rodrigo Lima produces a cross.67:39
Ola John sends in a cross, Header from close in by Oscar Cardozo misses to the right of the target.67:00
Rodrigo Lima takes a shot. Fraser Forster makes a save.66:27
Unfair challenge on Georgios Samaras by Nemanja Matic results in a free kick. Direct free kick taken by Beram Kayal.64:48
Corner taken left-footed by Kris Commons from the right by-line, clearance made by Guilherme Artur Moraes.62:56 Substitution
Substitution Scott Brown leaves the field to be replaced by Kris Commons.62:05
The ball is sent over by Andre Almeida, Fraser Forster makes a comfortable save.61:05
Effort from outside the penalty box by Nemanja Matic goes wide left of the target.60:57
Centre by Eduardo Salvio, Efe Ambrose manages to make a clearance.60:25
Short corner taken by Ola John from the left by-line.60:01
A cross is delivered by Rodrigo Lima, clearance by Joe Ledley.57:51
Inswinging corner taken from the left by-line by Ola John, Victor Wanyama manages to make a clearance. Shot from deep inside the area by Anderson Luisao clears the bar.56:22
Unfair challenge on Beram Kayal by Enzo Perez results in a free kick. Mikael Lustig restarts play with the free kick.55:57
Effort on goal by Rodrigo Lima from just inside the area clears the bar.55:36
Outswinging corner taken by Eduardo Salvio, clearance by Kelvin Wilson.55:07
Andre Almeida takes a shot. Adam Matthews gets a block in.54:47
Gary Hooper gives away a free kick for an unfair challenge on Anderson Luisao. Direct free kick taken by Anderson Luisao.54:37
Eduardo Salvio sends in a cross, clearance made by Kelvin Wilson.52:23
Eduardo Salvio takes a shot. Adam Matthews gets a block in.51:19
Gary Hooper fouled by Lorenzo Melgarejo, the ref awards a free kick. Adam Matthews restarts play with the free kick.50:35
Enzo Perez sends in a cross, clearance by Efe Ambrose. Eduardo Salvio takes the outswinging corner, Efe Ambrose makes a clearance.48:10
Eduardo Salvio delivers the ball from the free kick right-footed from right channel, Kelvin Wilson manages to make a clearance.48:10 Booking
Booking Joe Ledley receives a yellow card for unsporting behaviour.48:00
Free kick awarded for a foul by Joe Ledley on Andre Almeida.45:32 Substitution
Substitution (Celtic) makes a substitution, with Beram Kayal coming on for Charlie Mulgrew.45:01
The second half begins.45:00 +1:17 Half time
Half Time The half-time whistle blows.45:00 +0:11
Inswinging corner taken right-footed by Ola John, Foul by Anderson Luisao on Fraser Forster, free kick awarded. Fraser Forster restarts play with the free kick.44:37
Eduardo Salvio takes a shot. Joe Ledley gets a block in.44:04
Eduardo Salvio produces a right-footed shot from the edge of the area and misses to the left of the goal.43:41
Corner taken right-footed by Ola John from the left by-line, clearance by Kelvin Wilson.43:19
Rodrigo Lima sends in a cross, Ola John takes a shot. Save by Fraser Forster.41:44
Foul by Victor Wanyama on Rodrigo Lima, free kick awarded. Nemanja Matic takes the direct free kick.41:11
Shot on goal by Eduardo Salvio from just inside the area clears the crossbar.39:58
Nemanja Matic takes a shot. Kelvin Wilson gets a block in. Eduardo Salvio decides to take the corner short.38:51
Scott Brown crosses the ball, Headed chance falls to Gary Hooper, Ezequiel Garay makes a clearance. Inswinging corner taken left-footed by Charlie Mulgrew from the right by-line to the near post, Ola John manages to make a clearance.37:59
Ezequiel Garay takes the free kick.37:59 Booking
Booking The referee shows Georgios Samaras a yellow card.37:55
Georgios Samaras gives away a free kick for an unfair challenge on Eduardo Salvio.37:07
Georgios Samaras gives away a free kick for an unfair challenge on Nemanja Matic. Free kick crossed by Ola John, clearance by Kelvin Wilson.35:27
Centre by Charlie Mulgrew.34:22
Shot from just outside the box by Georgios Samaras misses to the left of the goal.34:11
Charlie Mulgrew produces a cross, Ezequiel Garay makes a clearance.33:10
Effort from outside the box by Enzo Perez goes wide right of the target.32:36
Enzo Perez takes a shot. Kelvin Wilson gets a block in.31:04 Goal scored
Goal! - Georgios Samaras - Benfica 1 - 1 Celtic Georgios Samaras finds the net with a headed goal from close range. Benfica 1-1 Celtic.30:40
Inswinging corner taken from the right by-line by Charlie Mulgrew,30:02
The ball is swung over by Andre Almeida, Enzo Perez has an effort at goal from 18 yards. Save made by Fraser Forster.29:09
Effort from deep inside the area by Oscar Cardozo misses to the left of the target.28:08
Free kick awarded for an unfair challenge on Anderson Luisao by Georgios Samaras. Anderson Luisao restarts play with the free kick.26:45
Lorenzo Melgarejo fouled by Scott Brown, the ref awards a free kick. Guilherme Artur Moraes restarts play with the free kick.23:08
Efe Ambrose fouled by Enzo Perez, the ref awards a free kick. Direct free kick taken by Efe Ambrose.19:22
Gary Hooper gives away a free kick for an unfair challenge on Ezequiel Garay. Free kick taken by Ezequiel Garay.16:53
The offside flag is raised against Gary Hooper. Guilherme Artur Moraes restarts play with the free kick.14:50
Eduardo Salvio gives away a free kick for an unfair challenge on Joe Ledley. Fraser Forster takes the free kick.10:33
Joe Ledley fouled by Eduardo Salvio, the ref awards a free kick. Indirect free kick taken by Joe Ledley.10:13
Unfair challenge on Scott Brown by Nemanja Matic results in a free kick. Scott Brown takes the direct free kick.8:38
The ball is crossed by Lorenzo Melgarejo, Kelvin Wilson manages to make a clearance.6:27 Goal scored
Goal! - Ola John - Benfica 1 - 0 Celtic Goal scored by Ola John from inside the penalty box to the bottom left corner of the goal. Benfica 1-0 Celtic.3:38
Scott Brown challenges Lorenzo Melgarejo unfairly and gives away a free kick. Ezequiel Garay takes the free kick.2:46
Andre Almeida produces a cross, clearance made by Kelvin Wilson.1:00
Oscar Cardozo takes a shot.0:00
The referee gets the match started.
Live data and text provided by our data suppliers


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Beaded Egg Votive Holder
- Free Fast Shipping
- Overview
Jeweled with glass beads, these handcrafted wirework eggs sparkle by the flicker of our flameless candles. Hang them from a chandelier, a blossoming branch or our Jeweled Tree.
- Crafted of twisted and shaped iron and detailed with glass beads.
- Each hangs from a 6-inch filament string.
- Use only with flameless tealight or votive candles.
- Dimensions & Care
- Small: 4" diameter, 5.5" high
- Large: 5" diameter, 7.5" high
- Wipe with a soft, dry cloth.
- Shipping & Return Info
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On The O'Reilly Factor, Bill O'Reilly and Laura Ingraham spoke about the Houston-area principal who lost her job for telling her students that it would be beneficial for them to speak English in the classroom.
Amy Lacey, former principal at Hempstead Middle School, received harsh criticism for her recommendation–but was only placed on paid administrative leave last winter. The school board, however, declined to renew her contract; so she was effectively fired over her belief.
Lacey maintained that she made the suggestion based on state law because the standardized tests are in English; she believed it would best help the Hispanic students if they spoke English as much as they could. She denies ever "banning" Spanish or supporting "adverse consequences" for students who continued to speak Spanish in class.
The Texas Education Code states: "English is the basic language of this state. Public schools are responsible for providing a full opportunity for all students to become competent in speaking, reading, writing, and comprehending the English language. …The mastery of basic English skills is a prerequisite for effective participation in the state's educational program."
"How can this happen in Texas," O'Reilly asked, noting that the state is one of the more conservative states politically.
Ingraham believes that there is a "movable red line" created by the left; and when it gets crossed, the consequences are severe.
"You will be drummed out of public life, perhaps. You will be terminated, you will be fired, you will be harassed and you'll be called all sorts of names. And this is what this poor teacher came up against. …They decided to make an example out of her," said Ingraham.
Even though Lacey never mandated that English be spoken, it was still portrayed as an "affront" to Hispanic culture.
This post originally appeared on Western Journalism – Informing And Equipping Americans Who Love Freedom


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|Message view
|« Date » · « Thread »
|« Date » · « Thread »
|Dennis van der Laan <d.g.van.der.l...@rug.nl>
|Re: Lucene consistency in clustered environment
|Thu, 08 Sep 2011 07:29:01 GMT
On 1-9-2011 23:22, Jeroen Reijn wrote: > On Wed, Aug 31, 2011 at 3:16 PM, Dennis van der Laan > <firstname.lastname@example.com> wrote: >> Ian, others, >> >> As with many 'bugs' that have a workaround, this bug has been lying >> around for about a year now. We still have the problem that the >> cluster-nodes have different lucene indexes. At first, we thought this >> happened over time. Recently we made a copy of our production database >> and used it with 4 new cluster nodes (we cleared the journal table and >> the local revisions table, first). We started them all, completely >> clean, at which point all nodes started to build the lucene index. >> Without making any changes to the contents, we see different results for >> jackrabbit search queries on these 4 cluster nodes. So it seems the >> lucene indexes might differ more over time, but could differ right from >> the start. >> >> Does anybody have a clue how this could happen? Are we missing something? > I'm wondering what you mean with the statement: "different results for > jackrabbit search queries". When doing a fulltext search (xpath query with a 'contains' clause), on some cluster nodes a document containing the queried text might show up in the results, whereas on other cluster nodes it may not. When we update such a document so it gets indexed again on all cluster nodes (hopefully), it may show up on all cluster nodes again. I do not have numbers on how many documents are not indexed on all cluster nodes, but happened too often to speak of 'an incident'. > Could you perhaps show some of those queries? This could also be > related to your indexing configuration. I don't quite understand what you mean with 'related to your indexing configuration'. We roll out our cluster nodes from a single templating server, so the configuration for all cluster nodes is exactly the same, except for the cluster id. An example of a query with might not return the same results on all cluster nodes: /jcr:root/cms/documents//element(*, nt:file)/jcr:content[(jcr:contains(cms:searchData/@cms:title, 'academy assistent') or jcr:contains(@jcr:data, 'academy assistent')) and (@cms:type = 'article')]/(@jcr:lastModified|rep:excerpt()|@cms:type) order by @cms:sortfield ascending > > I asume you do not have an index when starting one of the cluster nodes? Not when we start a fresh cluster node for the first time, no. > > BTW which version of Jackrabbit are you experiencing this with? We are currently still using Jackrabbit 1.6.1 Thanks for taking a look at our problem! Best regards, Dennis > >> TIA >> Dennis >> >> On 29-9-2010 12:37, Ian Boston wrote: >>> On 29 Sep 2010, at 11:33, Dennis van der Laan wrote: >>> >>>> From your reply I >>>> understand that this should not be the case with Lucene, is it? >>> Every JournalRecord should have been replayed on every machine (at some time later if the JVM was down). That *should* ensure that all documents are indexed on all machines. >>> Sounds like this is not happening in your environment. >>> >>> Ian >>> >> >> -- >> Dennis van der Laan, MSc >> Centre for Information Technology >> University of Groningen >> >> > > -- Dennis van der Laan, MSc Centre for Information Technology University of Groningen
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Budget Disappoints Infrastructure Sector
NEW DELHI--India's federal budget is unlikely to offer any major boost to the cash-strapped infrastructure sector which the government says is key to the country's economic growth.
Finance Minister Palaniappan Chidambaram Thursday announced several projects including two ports and plans to hand out contracts for 3,000 kilometers of roads. But his budget speech lacked details such as on how to fund them.
India's creaky...


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The Great Lakes Intercollegiate Athletic Conference loss drops Ferris State to 1-2 in the conference and 7-5 overall. Meanwhile Grand Valley State improved to 10-2 overall and 3-0 in the GLIAC while extending their current winning streak to seven.
Junior outside hitter Katie Edwards' (Cedar Springs) eight kills paced Ferris State, which also received seven kills and four block assists from sophomore middle hitter Arielle Goodson (Grand Rapids/Central).
Senior setter-outside hitter Andrea Rich (New Baltimore/Anchor Bay) turned in a strong showing, dishing out 20 assists to go along with nine digs. Freshman outside hitter Karen Thompson (Holt) paced the Bulldogs defensively with a squad-best 11 digs. She was aided by redshirt freshman libero Lisa Tobiczyk (Marysville) and freshman outside hitter Ashley Huntey (Stanwood/Morley-Stanwood), who both recorded seven digs apiece.
Ferris State concluded the match with seven total team blocks to Grand Valley State's eight total. The Lakers led 31-27 in kills, but trailed 43-to-37 in the digs statistical category.
The Bulldogs hit at a .162 clip for the match while the Warriors turned in a .171 attack percentage. FSU held a 65-to-50 advantage in kills and 74-to-66 in digs. Both teams racked up seven total team blocks apiece.


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Your Account
Building a web application that attracts and retains regular visitors is tricky enough, but creating a social application that encourages visitors to interact with one another requires careful planning. This book provides practical solutions to the tough questions you'll face when building an effective community site -- one that makes visitors feel like they've found a new home on the Web.
If your company is ready to take part in the social web, this book will help you get started. Whether you're creating a new site from scratch or reworking an existing site, Building Social Web Applications helps you choose the tools appropriate for your audience so you can build an infrastructure that will promote interaction and help the community coalesce. You'll also learn about business models for various social web applications, with examples of member-driven, customer-service-driven, and contributor-driven sites.
Gavin Bell designs social web applications for the Nature Publishing Group. He is an interaction designer, community advocate and product manager. Since the early 90s, he has been writing and designing for the web. Large scale web applications covering identity, on-demand media, geolocation and social software have been the main focus of his work at NPG and previously at the BBC. He has worked in academia, advertising, publishing and developed multimedia software. He lives in London with his wife and two sons. Find out more on his personal site gavinbell.com and his blog take one onion. Photo © James Duncan Davidson
View Gavin Bell's full profile page.
The insects on the cover of Building Social Web Applications are garden spiders (Argiope aurantia). Found largely throughout the U.S., Canada, Mexico, and Central America, the garden spider is distinguished from other spiders by the yellow and black coloring on its abdomen. It is not poisonous. Female garden spiders weave a very distinctive web. It is circular and can be as wide as two feet. At the center of the web is the stabilimentum, a conspicuous silk structure. Only garden spiders that are active in the daytime weave webs with stabilimenta. There are a variety of theories about the stabilimentum's purpose, including that it camouflages the spider in the center of the web; it traps prey; and it helps birds spot the web to avoid flying through it. Spiders usually spend the summer in one location and move in early fall. When it is time to mate, males will build a small web nearby a female's and woo her by plucking strands on her web. Males must always be cautious when courting, as females are likely to attack them. Males die after mating, and females will sometimes eat their carcasses. Females can produce as many as four sacs, each with 1,000 eggs inside. They suspend the sacs from the center of their webs because that is where they spend most of their time. They guard their eggs for as long as they can, but as the weather cools, they become weaker and usually die around the first frost. The young spiders emerge from the sac in spring.
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Comments about oreilly Building Social Web Applications:
overall good , but I lost the trust when I found inaccurate info here and there.., e.g. p.373 "Orkut, the social network Google bought a few years ago, took off in Brazil" which is definitely wrong as Orkut is "born at Google" by the "Turkish Engineer Orkut"
Bottom Line Yes, I would recommend this to a friend
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Sometimes I think the Republicans in Congress can't shock me by their utterly laughable, teeth-gnashing, shameless hypocrisy. But then they outdo themselves.
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WASHINGTON -- Former Republican vice presidential candidate Rep. Paul Ryan (Wis.) said Sunday that if Secretary of State Hillary Clinton were presiden...
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October 1, 2013 at 8:55 PM
Grading the Seahawks
The end of the first quarter of the NFL season also made it a good time to take a look at what the Seahawks have done so far and pass out a few grades.
A quarterly report card, if you will.
So here it is.
Take a read and let me know if you agree or disagree.


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One from the air, early on a bright sunny day; and one from the sea, taken later that afternoon, as the fog rolled in. In any case, September through early October is a grand time for a windjammer vacation.
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The Top 75: Cline Davis & Mann
The professional advertising powerhouse acquired agencies in Munich, Barcelona, Madrid, Istanbul and São Paolo and merged with an Omnicom sibling in London, wrapping it all up under the umbrella of CDM World Agency. The idea was to present clients with a seamless global agency experience rather than a disparate collection of outposts and affiliates.
"Our clients were looking to us to help them build truly global brands, and yet our network was comprised of a lot of different brands that were cobbled together," says chairman and CEO Ed Wise. "We wanted to elevate what it meant to be a global agency and really become a global brand, so that no matter where you accessed us, it was like opening a door to CDM. Perhaps there would be a long hallway, but you were entering the same organization."
Wise toured candidates for acquisition with Eric Berkeley, who joined the firm last year from DDB, where he headed the global network.
"We called it a 'values first' acquisition," says Wise. "We really wanted to make sure they were culturally aligned with who we wanted to be because that would be the hardest thing to change."
To get the new shops up to speed, CDM's New York headquarters, opposite Pfizer on 42nd Street, established a medical and scientific affairs ambassador program to help them upgrade their capabilities and staff up. CDM also made sure its acquisitions were in the loop through close contact and inclusion in team-building and skill-sharing exercises like their quarterly creative circle, patching in offices abroad via web video. "They're now a part of the cultural organization," says managing partner, chief creative officer Josh Prince.
CDM hopes to expand into China, Japan, Mexico and Canada, and to find a way, through technology, to fill in the gaps just about everywhere else.
"Our clients are thinking this way," says Wise. "You put the strategic resources where you need them, but in terms of tactical execution, you don't always need those strategic resources to be able to deliver."
In May, CDM launched Brand Anatomy, a brand/design shop tailored to healthcare clients and headed by former Landor Associates creative chief Chuck Routhier. Platform Advisors, the consultancy CDM launched last year, is doing well, having seen its staff swell to 25 from an initial team of three. "It's taken off," says Wise, who estimates that consulting now makes up 5% of CDM's business overall, having landed work from Pfizer, Amgen and Novo Nordisk. Platform Advisors specializes in early commercialization for pharma brands. CDM president Carol DiSanto says the firm's ability to trade on CDM's medical advertising capability gives it an edge.
"Our consultants are healthcare focused, and there's the responsibility of seeing what they recommend all the way through, so it's not just 'Do the deck and dump'—'Here you go, I came up with this great plan, give me a hundred thousand dollars,' like McKinsey or Datamonitor might do."
As CDMiConnect has evolved from digital arm to standalone CRM shop, CDM has deployed "digital mentors" throughout its business to get account teams up to speed on interactive. Paul Hagopian, formerly of CDMiConnect, was appointed to oversee the effort as SVP, senior digital strategist.
"They're really embedding in teams within the agency and helping execute multichannel programs for our clients," says Prince, adding that CDM is helping several unnamed clients with tablet PC rollouts. "Less and less, it's going to be about specific digital technical competencies. The more people get comfortable with data analytics and the channels themselves, the easier it's going to be for anybody to do it."
Prince's team put together a web-based tutorial, titled Digi101, to acclimate staff to digital technology. Over a thousand staff, as well as a couple clients, have completed it. And the agency has placed digital mentors with two clients twice to help them develop digital strategy.
Last year, CDM rolled up its back office functions across its business—IT, HR, finance, etc.—into one group, dubbed SSCG (CDM's "core values": style, substance, conviction and grace). That's important, says Wise, so that "agencies can focus on their clients and not the day-to-day drudgery of running an agency," and has helped the firm find efficiencies "because you're not re-creating IT systems several times over."
This year, the agency is launching its SSCG Media Group. Among SSCG Media's offerings will be Channel Dx, which Prince describes as "a software tool that, with different algorithms, combines data from IMS and Nielsen's Physician Media Study" with CDM's own response data to look at where healthcare professionals are consuming media and how they're being influenced by different channels. This will allow for media planning to be tailored to a brand's category and positioning as well as specialty focus.
In an ugly year for many, pitch activity has been holding up, CDM supremos say, and the agency added about a hundred employees with account wins from Abbott (Humira), Novartis (transplant brands), Novo Nordisk (global, future insulin brands), Bayer Diabetes Care, Genomic Health, Pfizer Oncology (Axitnib) and Pfizer's Celebrex, which the shop wrested from ghg in May. CDM also landed managed markets work from Genentech on Lucentis and consulting work with Amgen, Pfizer Animal Health and Novo Nordisk.
The agency didn't lose any business over the past year, but a couple Pfizer brands it had won didn't make it, Wise said.
CDM is particularly psyched about its growing trove of portfolio assignments, including Novartis' respiratory franchise, Novo Nordisk's future insulin brands, Novartis' transplant business, Amgen's nephrology franchise and most of Pfizer's oncology portfolio. "We still have nine billion-dollar brands," says DiSanto, "but when you look at the portfolio franchise work we have, that's what's exciting us these days. It's some bigger books of business—maybe not billion dollar brands, but that's not where the market's going."
Pfizer remains the agency's top client, with brand assignments like Lipitor and Sutent, but CDM has diversified in recent years, and other large clients include Amgen (Aranesp and denosumab), Genentech (Lucentis), Novo Nordisk (Victoza and insulin brands) and Novartis (Xolair, respiratory and transplant brands). About half of CDM's work is in journal ads and sales aids, and another 15% or so is in digital media, with the remainder made up by med ed, consulting, managed markets and direct-to-patient.
CDM brass say they've tightened belts along with their clients. "Clients are still spending," says DiSanto. "They're just a lot less tolerant of waste, and they want to spend it in a place where they know they'll get a solid return."


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If we ever get to travel to the 31st century, we imagine their skincare will look something like this: sleek, simple, and utterly effective. This cutting-edge trio forms the perfect regimen for the futuristic groomer, pairing a superior shave with high-tech exfoliation for smoother, softer skin. Better yet, each product is designed for maximum efficiency, trimming precious minutes from your morning routine without compromising on quality.


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"Free. It is not something Western culture does particularly well. It is certainly not something that features big in the plans of the millionaires at Microsoft, Apple and Intel - to name but a few.But there is one crowd that lives for free technology, and it is not doing bad business either."Read more »
"Getting the most from open source"
Category: Community Tags:
It's Time to Consider Open Source Software, Part 2
Training teachers and students to use a piece of software makes that software more valuable. Vendors know this. Business sense, not altruism, is what drives deep discounts on software for education. I once spoke to a vendor of an online grade book who, upon learning that I train teachers, was very interested in my using it in my classes.Read more »
Category: Community Tags:
Alan Cox interview
Alan Cox talks about cooperation with hardware vendors, patent law, microkernels, and GPLv3: "I think [the MS-Novell deal] is a bad idea and that Novell are going to get stung by the GPLv3, and rightfully so. The license is designed to keep the software free, if it fails to do this then it needs fixing, so GPLv3 hopefully will fix this flaw."Read more »
Category: Community Tags:
What is Microsoft really gaining from open source FUD?
In all the stories about Microsoft's attack on open source, I have seen little talk about what the company is gaining in all this.Read more »
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The Freedom March - LugRadio
Promoting LUGRadio Live 2007 on the 7th and 8th July 2007, the LUGRadio team has released this promotional video. With 40 speakers, a full exhibition, special events, social gatherings and lots more, LUGRadio Live is shaping up to be an incredible event.Read more »
Category: Community Tags:
Ask Deval Patrick to use Free Software in MA
Binary Freedom started not long ago a campaign to promote free software and open standards on the state of Massachusetts. Government choice of software dictates the software citizens are able to use to access information and services. Please consider voting if you live in MA.Read more »
Category: Community Tags:
They Will Be Known By Their Stripes
Doesn't it bother you, at least on some level, that Microsoft has found a way to profit from Linux? And profit greatly I might add. The idea of that is personally repulsive. Let me tell you what is not only repulsive, it's obscene.Read more »
Category: Community Tags:
New BinaryFreedom.INFO T-shirts @ GoodStorm.com
Binary Freedom is been financing it self with donations from a couple of members, we have big plans in front of us. If you will like to wear a cool t-shirt and help us in our future campaigns please consider buying a t-shirt or suggesting a new design that you will be willing to show your support with.
For more information about Binary Freedom and its campaigns
Category: Community Tags:
Write to WBUR/NPR radio and tell them to stream in a format other than MP3!
MP3 is encumbered with patents which require listeners to buy licensed players or risk facing patent infringement lawsuits. Since WBUR is publicly funded, it seems silly for it to use resources to enrich a private enterprise. Listeners have already payed once to have the content made, so they shouldn't have to pay an extra MP3 tax.Read more »
Category: Community Tags:
Navy CIO 'recognizes the importance of OSS to the warfighter'
The United States Department of the Navy has adopted a new policy which requires that open source software must be considered in every software acquisition the Navy makes.Read more »
Category: Community Tags:
SCO's 2Q Results Press Release and 8K, for all of us to enjoy
Here's the press release on SCO's 2Q results as filed with the SEC as an attachment to SCO's 8K. Bleak as usual, with lots of upbeat talk about the future, as usual, at the conference call. No questions at all at the conference call, I'm told. What is there to say?Read more »
Top Linux Misconceptions
So, when Adrian refers to users not being "all that dissatisfied," I can only assume that he is referring to the limited number of Windows power users who understand how to dodge Windows XP bullets with spyware, viruses and worms?Read more »
Category: Community Tags:
Linux: making small businesses possible
It's Linux that made this possible. If we would have been stuck on the Windows platform there is no way we could have done what we do because it would simply have been too expensive.Read more »
Category: Community Tags:
Is Microsoft winning the FUD war in the board room?
One by one, free and open source software providers are signing agreements with "the dark side", the poster child for proprietary software, and (many say) the antithesis of open source: Microsoft.Read more »
Category: Community Tags:
Ubuntu's Death Rattle
I _would_ say that all the eggs have been placed into the same basket, but if you look at the past, you quickly realize the rest of the eggs have already been broken and this is a last effort attempt to save a sinking ship.Read more »
Category: Community Tags:


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Fluval E 300-Watt Heater
Product has been added to cart
- For aquariums up to 375 L (100 US gal)
- 300-watt heater
- LCD displays actual water temperature
- High/low temperature alert
- Precise and easy temperature adjustment
- Advanced fish protection
- Continuously monitors and displays aquarium water temperature in real time
- Precision temperature control allows settings in 0.5-degree increments
- For fresh and saltwater aquariums
The Fluval "E" 300 Watt Heater includes advanced technology that continually displays the actual temperature of your aquarium water, giving you peace of mind. Equipped with an intelligent digital microprocessor monitoring system with dual temperature sensors, this heater continuously monitors and displays aquarium water temperature, ensuring the safety and well-being of your aquarium inhabitants. It's surrounding case adds protection to the heater, which protects it from rough fish, falling ornaments, etc.
Precise Temperature Setting
With the easy to use adjustment lever, you can set the temperature in increments of 0.5 degrees Celcius.
Vue Tech
The LCD temperature display provides peace of mine as the actual aquarium water temperature is continuously displayed in either Celcius or Fahrenheit. During normal operation, the temperature will change colour if the aquarium water varies by one degree Celcius or more from the preset temperature.
Mounting Bracket
The heater easily clips on or off of the slime line mounting bracket or can be vertically adjusted for precise placement.
|For aquariums up to:
|100 US Gal (375 L)
|13-3/4 inches
|Reorder number:
|View Fluval E Heater Instruction Manual


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Small investors need to be much better informed about possible risks and fees related to investment products they might buy, say MEPs. On Thursday they agreed to delay implementation of new rules under which investment companies have to provide a consumer-friendly document to guide prospective investors of "packaged retail and insurance-based investment products" (Priips).
The delay comes after MEPs rejected previously proposed standards as "flawed and misleading."
PRIIPs or "packaged retail and insurance-based investment products" target small investors. Ordinary consumers typically invest in them when saving for a certain amount of money, for example to buy a house or pay for their children's education. The market is estimated to be worth up to €10 trillion in Europe.
However, unlike guaranteed-income products, the value of PRIIPs can go up or down because of the performance of one or more of the underlying assets, or due to market fluctuations.
The aim is to provide better protection for consumers by obliging investment providers to give them more and clearer information about their selected investment.
Central to the PRIIPs legislation is the "Key Information Document" (KID) a clearly-worded, three page document which will provide investors with a simple overview of the most important details of the product they are buying, including fees, risks and possible performance. This document aims to make it easier for ordinary people to compare the risks, costs and performance of different investment products.
In the aftermath of the financial crisis, the initial proposal to provide consumers with more and clearer information about their investment was widely welcomed by the fund industry as well as legislators. Opposition emerged when the Commission tabled complementary draft Regulatory Technical Standards (RTS) that underpin the format and methodology used to compile the Key Information Document. While debating these standards in September, MEPs said they were so flawed that consumers could be misled.
Over-optimistic forecasts
The Key Information Document will have to include "appropriate scenarios" about the likely performance of an investment. One parliamentary opponent of the existing proposal objected that the formulas used to calculate future returns were deeply flawed and could result in an overly optimistic forecast.
Financial industry reactions
Asset managers, in turn, dislike the omission of historic performance data from the KID. They want past performance to be included alongside the future scenarios, while insurance companies say the current proposals put them at a disadvantage compared to other PRIIPs providers because of the way in which insurance products are categorised and transaction costs are calculated.
March 2014: European Parliament and Council agree on initial rules requiring a KID for PRIPPs
March 2016: European Supervisory authorities (ESAs) finalise their proposed rules for the KID, which are signed off by the Commission three months later.
September 2016: MEPs vote overwhelmingly to reject the rules by 602 to 4 votes, with 12 abstentions, saying that the rules which investment providers had to meet, were inadequate to protect investors.
Council asks for a 12 month delay in introducing the PRIPPs legislation.
Commission proposes delaying the entry into force of the PRIIPs legislation by a year to allow European supervisory authorities to draft new proposal covering the KID (delegated act).
1 December 2016: Parliament votes to support the delay by 561 to 9 votes with 75 abstentions.
Parliament expects the Commission to draft a new delegated act on regulatory technical standards in 2017. If those new standards are accepted by Parliament and Council, the PRIIPs legislation could be applicable from 1 January 2018.


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Did the littlest JoBro sense something was wrong with Demi?
The "emotional and physical" problems that prompted Demi Lovato, 18, to enter rehab are still a mystery — but it sounds like Nick Jonas, 18, suspected something has been wrong with her for a while now. "Demi, you are the best!" Nick tweeted Oct. 24, seemingly out of the blue. "Cheers to a good 4 years of friendship… and to many years to come!"
Many of Demi's fans speculate she couldn't handle being around ex-boyfriend Joe Jonas, 21, and his new girlfriend Ashley Greene, 23, who followed Joe to South America for the Jonas Brothers' and Demi's joint tour.


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If you chanced across this little piece of virtual real estate last week, you might have seen that I blogged about a Tide commercial featuring a self-identified "dad mom." I suggested, based on my read of Scripture, that this was a "man fail." To use an excruciating economy of words, I received a good deal [Read More…]
Dad Moms, the Man Fail, and the Incredible Potential of Godly Women
On the Trinity, Gospel, Local Church and More: Christianity.com Videos
What is the value of church history? I attempt to answer this very important question here in a video interview with Christianity.com conducted at the 2011 national conference of The Gospel Coalition. I reference the doctrine of the Trinity–currently a hot-button issue due to the matter of modalism raised in light of the Elephant Room [Read More…]
Are Suburbs Becoming the New Cities?
There's been much discussion in the blogging world of late about whether to target cities or not in church planting efforts. In light of that conversation, consider David Brooks's most recent NYT piece. He argues based on some studies that suburbs will blossom in coming years: Over the next 40 years, Kotkin argues, urban downtowns [Read More…]
NYT: Modern Women are Unhappy
I have blogged about this before–mainly because it keeps coming up–but I've just read a fascinating piece called "Blue Is the New Black" by NYT op-ed columnist Maureen Dowd in which she briefly explores her thesis that modern women are unhappy. (Photo: Adam Polselli) Here's a synopsis of her argument: [T]he more women have achieved, [Read More…]
A Feminist's Daughter Curses the Movement
The daughter of feminist poet and writer Alice Walker, Rebecca Walker, penned a revealing piece in London's Daily Mail today (HT: Challies). The following quotations from the piece shed much light on the practical effects of feminist ideology. They are, in sum, quite tragic. Walker is not a Christian, and she lives with her child's [Read More…]


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Product Reviews
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Posted By: eddie77
verified customer
perfect size 4 baby braceletFebruary 27, 2011
Perfect size bead for a babies bracelet. I buy this size all the time as I make bracelets for all the nieces when they are first born. I also make them for all my friends female kids. They all love them.Please note: We do not recommend jewelry for children under the age of 5.
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What is the black line in Shrimp?
I think it is their poop, it really grosses me out too. I don't eat them with the black lines.
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What is the black line above the earpiece on the white iPhone 4?
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