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Let me introduce myself. My name is Mark Sisson. I'm 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we've assumed to be true about health and wellness...Tell Me More
Leading into this post, I promised myself that I wouldn't try to dissuade people from running marathon(s) or any long distance races. I already do that plenty in other posts, so today's is geared toward the folks that simply are going to run a marathon or marathons, regardless of what I say. I know these people exist because I used to be one. Running a marathon can be a huge bucket-list accomplishment. With that in mind, when people write in to ask me about training for a marathon, I think about what I would do in that situation knowing what I know now. How would I train to do the least damage and get the most benefit? Truth is, if I put my mind to it, and you had elite level potential, I could most likely train some of you to win the thing outright, but that's not what this post is about. This post is about finishing the race without embarrassing and/or hurting yourself. It's about accomplishing something big, something special. It's about training for a decent, respectable showing in a marathon. One (or two, or three if you must) and done.
To be an effective marathoner – or even to just finish one – you have to be an effective fat burner. It is the beta-oxidation of fat, both dietary and stored body fat, that provides much of the aerobic energy you will need to maintain reasonable pace for 26.2 miles. I mean, 26.2 miles is a whole lot of miles. When you're driving somewhere and the sign says "26 miles" to your destination, you think "That's kinda close, but kinda far." Now picture that on foot. Yeah. Good luck doing that as a fully dependent sugar-burner. Fat's the ticket, and if you have spent the requisite few weeks reprogramming your body to derive most of your energy from fat while at rest and at low level of activity (through your PB diet), you will be primed to access fat while training.
With that in mind, you're not really training for a marathon, per se – you're training your body to become more efficient with its energy so that you can run a marathon. You're actually reapportioning how your body uses various types of fuel at different activity levels. Thus, training for a marathon comes down to three primary goals:
Increasing the number of mitochondria (biogenesis) will spread the aerobic workload – the beta oxidation of fats and some glucose/glycogen– across more cellular power plants. Improving the number and efficiency of your mitochondria will allow you to do more output (running) with less reliance on glucose and/or glycogen as a primary fuel and more reliance on fat (input). In effect, this will increase your "miles per gallon." Only instead of filling the tank with gasoline, you're using stored body fat.
Glycogen depletion is the defining point of "hitting the wall," so you want to avoid the wall as long as you can. Remember, it's 26.2 miles. The more fat you're able to burn and turn into useable energy, the less glycogen you'll go through. Muscle glycogen storage is very limited, and whether you're a sugar-burner or a fat-burner, you're still going to store the same amount of glycogen – it's the rate at which you deplete it that counts. If you can access fat more efficiently and use fat for work that would normally require glycogen, you're winning. If you can train to use fat for higher workloads, you can increase or maintain the intensity without dipping too deeply into your muscle glycogen.
The aerobic threshold is the maximum level of output at which you are still relying primarily on the aerobic, or oxidative, energy pathways. As long as you stay under that aerobic threshold, you can train yourself primarily using fat to generate ATP energy (and your high fat diet plays a key role here, too). Once you cross that threshold you start burning more sugar. As you get further into anaerobic territory, however, you're burning mostly sugar – liver and muscle glycogen. Sugar burns faster (and hotter), and it doesn't last nearly as long as fat. So if you can increase your aerobic threshold, you should be able to increase the intensity of your runs without dipping too deeply into your glycogen stores. Ideally, then, a prospective marathoner will train to increase his or her aerobic threshold (we'll save the ANaerobic threshold discussions for another day). That way, you can save the glycogen for the finish line, when it really matters.
One way to start out is to simply keep your heart rate at or below 65% of your max on longer runs (and this might eventually become 70-75% of max as your training benefits accumulate). To determine a person's aerobic threshold, I find the most intuitive way is to have them run "long" (6-12 miles after a few weeks of sufficient low level training) runs on back-to-back days on fewer than 150 grams carbs per day. If you can complete both runs, both days, without adding back extra carbs, you'll know you haven't been dipping too deeply into your glycogen stores. If so, that's your aerobic threshold pace. Remember it.
As for a specific training prescription, here's what I'd do every week, beginning at least 12 weeks before the event and generalized for the widest possible audience:
These should be easy runs performed just below or at your aerobic threshold at the type of pace you can easily maintain. If you are just starting out from little run training, these sessions can be long hikes with easy jogs thrown in. These are great opportunities to just log mileage and improve fat oxidation efficiency without too much stress, where you can actually think about stuff other than the run (hey, maybe even work through some personal issues). For improving mitochondrial efficiency and stimulating mitochondrial biogenesis, these aerobic threshold runs (and your Primal Blueprint eating strategy) will be your bread and butter – the kind of low-level training I referenced in the post on improving mitochondrial efficiency through exercise.
To really promote fat oxidation, limit your carbs or even go into these runs in a slightly fasted state. When you begin dipping into glycogen, or hitting the wall (which might come soon-ish since you're fasted or slightly carb depleted), back off. You want to stay away from the anaerobic pathway. The length of these runs will depend on your baseline endurance, and you'll soon be able to stay under the aerobic threshold for longer (which is the whole point!). I would add a mile each week to the longest of these runs.
Run intervals one day a week – alternating repeat 400 m one week, 800 m the next. Walk or jog for two minutes in between. For the 400s, start with as many as you can comfortably do the first week and add one each week until you are at 12 intervals for the workout; for the 800s, work your way up to 10. On a scale of 1-20 with 20 being the most intense, keep the intensity at about a 14-16. It's not an all-out sprint, because, well, good luck sprinting 800 meters multiple times, but this is at faster than your intended marathon race pace for sure. The next day, go for a walk or hike or go bike somewhere. Don't go climb Half Dome or anything. Keep it pretty light.
For the intervals, you'll definitely want to carb-load the day before. Slam the sweet potatoes and yams, about 400 carb grams worth, since you'll purposely be blasting through your glycogen that next day.
Here, you're trying to emulate the race pace without going the actual distance. It's necessarily higher intensity than your regular runs, just at or slightly above your aerobic threshold. It's going to be tougher, too, with some glycogen depletion. Don't expect to pull out your iPhone and check Facebook in the middle of it.
Start with at least two or three miles, or a bit more than whatever length your threshold runs are, and add a mile each week (minimum).
If you plan on doing this barefoot or in minimalist running shoes, be absolutely certain your lower body is acclimated to it. A marathon is a long way for someone whose feet, calves, knees, and hips (with all the connective tissues that go along with said joints and body parts) have only been spending cursory time exercising without protective footwear. Review my post on making the barefoot transition and confirm that your ship is in shape.
Well, that's what I've got. Remember, this is just general advice for the wider public. If you were my client, I'd tailor the training to you, but you're not. For what it's worth, this is how I'd train myself I were crazy enough to get back into running marathons, because it's effective, it's low-cost, and it's actually a fairly healthy way to go about training for one. I mean who doesn't want rockstar mitochondria?
Any runners out there? Any marathoners? How do you train?
Next time, I'll discuss how to fuel a marathon while staying Primal. And yes, it's very possible.
Whew, and I didn't even mention the phrase "Chronic Cardio" once. I'm pretty proud of myself. Thanks for reading.
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124 Comments on "How to Train for a Marathon"
This is so awesome! I used to run marathons before going primal but gave it up. I've always wanted to try it again as a supremely healthy person. Maybe I will do it once just for fun…
Did you ever get to do it once just for fun?
I'm about to begin training for a may marathon.
What about a post on how to train to dominate a 5k or 10k?! Is anyone else interested in knowing this?
Yes, to be specific I want to dominate sprint triathlons.
I am interested in 5k training too. I like the idea of an all out relatively brief race that wouldn't require much training outside of weekly intervals, and maybe one other day of running weekly. What second workout would offer the most benefit?
Now in my 40's, I would love to beat my old 5k times from years long gone.
Yes! Would love a similar post on improving short distance runs and triathlons the primal way!!
Yes! Running the Rugged Maniac next year and I'm weakest with running. I just don't love it like I used to and actually loathe running now.
This will prepare you for whatever distance you want to go with a fraction of time most spend during marathon training. I used it for a half marathon and did very well, felt strong the entire run and never ran more than 7 miles during training. It also has a program layout for triathletes.
Trained for ironman using crossfit and crossfit endurance, no more than 12 hours a week. Knoced 35 minutes off previous bike split from ironman one year earlier.
I'd be very interested to know how to rain for a 5k or 10k as well!
I've been interested in that same thing as well. It'd be awesome to totally destroy a 10K race…
Hi Mark,
Sarah Wilson from CrossFit Endurance wrote a terrific piece for me about her experience in moving from the typical Long Slow Distance training methods to more of what you describe above. The post can be found here: http://myathleticlife.com/2011/11/strength-endurance-both/
I'm not so sure the human body was ever meant to run for 26 miles in one go. On the other hand It's fascinating to see just how far one can take the human body to see how far it can go. Excellent post.
I've run a few marathons, but it is amazing how much better my body responds to sprints and/or much shorter races (5k/10k). I actually lost body fat (and built a bunch of muscle) when I stopped running 50 miles a week. Stopped getting sick, too.
That said, running those distances is a huge mental rush and the sense of community in runners is something that can't be adequately described. In short, marathons are great for the bucket list, but not a particularly healthy lifestyle choice. 🙂
AS long as you don't take it *too far*. There are way too many stories of people who appear to be otherwise healthy, and even young (20's) dropping dead during marathons.
I will not be doing any. 5K is my max. I'm sure I could do the 26 mile thing, I just ain't gonna…
"even young (20?s) dropping dead during marathons…"
Including poor Pheidippides, who ran the orignal race from Marathon to Athens to announce victory before keeling over. [yes I had to look that up.]
totally with you on this one guys. marathons are not for me!
Which is 1 reason why I would never want to run one. I mean, the original marathon winner DIED! Now quick, which nation did the Athenians beat?
oh guys, really …. he ran from Athens to Sparta to ask for help. The spartans refused, so he ran back to Athens (245km) to bring the bad news.
Then they send him to Maratonas to tell the troops they had to do it alone … which they had already done. So without any rest he returned to Athens to announce the victory and drop dead after 245+245+42+42 = 574 km
There is a race comemorathing this feat: the Spartahlon, which I hope to run one day … in a pure primal state of course!
People drop dead everyday from a multitude of things. It was a problem with their body that caused the death – if the marathon, half marathon or yes, even 5k, hadnt have done it another activity would have sadly.
Actually humans are the ultimate long distance species. We are faster than all other land living mammals on this planet when it comes to long distances. Search persistence hunting on Youtube and watch the amazing accomplish of hunting with help of only your legs and feet.
Yeah, great post Mark. I'm bookmarking this for when it becomes applicable, because it will, it's definitely on my list of things to be able to do.
Mark, this is timely for us. We just completed the 12 week Stu Mittleman plan. I got to a 16 miler and then my primal health fell apart with colds etc. My wife has held her training (woman are tougher anyways haha). Her marathon is in March and we are ready to begin another 12 week cycle. How do you suggest we alter the plan?
I ran the Marine Corps Marathon two years ago and made it through by consuming massive amounts of sugars and, sadly, caffeine. I did it in under 4 hours, so I was happy, but I'm sure I did massive amounts of damage to my body. Wish I knew then what I know now…
I was just thinking about getting into running again. I have a couple half marathons under my belt but have never checked the full marathon off my bucket list. Think this will be a great approach if I decide to go for it next summer.
I have run the London marathon once I found it fun and relatively easy. (1999)
Doing it primal and barefoot would be awesome.
Don't run much these days though.
Great post.
I ran a marathon this past spring for the first time and trained successfully although I wasn't really fully primal. But most of my carbs came from sweet potatoes, I a big one almost every day. And bananas those were a staple. Looking forward to seeing your fueling portion of this. Although I'm not running much anymore its interesting to read about.
When I was running marathons (whether my one official road race or informal marathon distances on the trails), I was eating way too many carbs, and using sugary energy drinks, and wearing relatively clunky shoes ("lightweight trainers" that to me are like boots now and donated away). I don't expect to do another marathon soon, but I do wonder how I'd go about it a healthier way.
Looking forward to the fueling post. Looking for my excuse to carry coconuts and a machete on the course.
I'm actually training for a barefoot half marathon, but I was just kicked out of my gym for lack of shoes.
We should start a group for paleo ultra runners! I'm not 100% paleo but probably 80-90% there. 🙂
I'd be up for that. Doing a 50km Trail Run in the Spring and really have no desire to going back to logging huge miles and eating crap.
@Digger, I've measured relatively high glucose on a long run in a fasted state. I believe this is a result of gluconeogenesis (getting glucose from the protein in your muscles/liver). So my question is, if you starve your body of glucose and it's gonna make it anyway, why not give your body what it needs for fuel in a more efficient manner like eating carbs, and have better muscle recovery to boot?
I do eat good carbs, just no processed foods,no rice, no sugar,potatoes or pasta. I consume more fast acting carbs(gels) while racing or on long training runs.
I also have a beer or two after a good run.
Digger, have your HA1c checked.. blood test for diabetes
Thanks, I just had it tested a couple of months ago. I believe I am experiencing the "Dawn Effect" for some reason. My liver is producing glycogen during the night. We have diabetes in the family, but so far so good for me.
Going from couch to primal to half iron man (70.3)from last october to this next october. Working on being fully primal right now to lose some pounds (some=forty) And I was going to do some light training this winter and sprint triathalons in the spring and then begin the major training in march…I'm just nervous I'm going to hurt myself…I know I want to do it(and I promised my Paleo sister)but I guess I would just like some advice on how to begin and the easiest ways NOT to hurt myself. Any ideas?
Oh, as far as fueling, I find that now that I'm more of a fat-burner, I won't eat anything of runs less than 2-3 hours, but on longer runs and during the "event" (I don't call it a "race") I'll use coconut oil and honey mixed in a gel flask. On cold days the coconut oil can get a little stiff, but it goes down easy and provides very steady energy. No bonk and quick recovery.
One half marathon was a bucket achievement for me. I'm glad I did it. The group I trained with (SacFit) takes a fairly primal approach, at least to training.
I was going to continue training but the group brought a speaker named Mark Sisson. That was the end of distance events for me. (Thanks Mark!)
I did a couple of marathons in the last 2 years. No real problems with endurance etc., but it simply murders my joints. I'm not up to the three months recovery again this year.
My first and only marathon my goal was just to finish. I found Jeff Galloway's run/walk program. Have you ever looked in to that Mark? I think that is probably as close to primal marathon training as one could get. Especially the beginner program.
I'm a primal ultra runner, I have changed my training to something very similar to what you described above. I am using the Maffetone method, I changed my diet and training back in august 2011. I have never felt better in both training and racing with PR's in half marathon, marathon, 50k, and 50 mile distance. all of this in the past 4 months. I have not gotten sick, or injured, despite all of my staff at work, and friends being sick multiple times.
That is similar to my story. Despite running for over 20 years, I have set PB's in every distance from 10k to 50 miles since going paleo. This is all at 50+ years old!
400 grams of carbs from sweet potatoes to carb load? Thats 2kg of sweet potatoes…thats diarrhea!?
No it's not. I just sprinted and ate 720 grams of sweet potato for my 150 grams of carbs. I've eaten that much before and it did not cause any problems. It sounds like a lot, but they are dense. It was only a typical bowl about 4/5 full after I mashed them.
Yes it is.
100g of sweet potatoe contains about 22g grams of carbs
so we are looking at around 1800g of sweet potato to carb load 400g of carbs
you actually ate 720 grams in one sitting?
Can mark recomend anything for people whose guts don't appreciate more than 100g of sweet potato / squash at once?
what incredibly good timing. I was just looking into marathons yesterday morning. Thanks Mark
Very much doubt a century is the equivalent of a marathon but it is still a grueling thing to do.
I used to plan on consuming 1600 calories of glucose during the ride through high caloric energy drinks.
Your comment intrigued me as I finished up my Ironman training (i.e. lots of long bike rides) before I tried paleo. Too scared of bonking without my gatorade, pickle juice, and pb sandwiches.
I've also bookmarked this website though I haven't spent much time on it. It's written by a dedicated cyclist, paleo follower who has a background in nutrition. I actually found it on MDA a while back. http://thatpaleoguy.com/
Great post! I know a lot of the experts frown upon doing chronic cardio or steady-state work, but it's what you've got to do if you're running long distances. I'm following Hal Higdon's 1/2 plan and running 1 long slow run, 1 race pace run, 1 recovery pace run, and 1 day of intervals; pretty similar to your suggestions. I'd love to see more information on fueling, I've been sipping Gatorade on the long runs.
I think fuel partitioning is based more on our activity level (easy v. hard), and less on what we eat. It doesn't matter if we starve our bodies of carbohydrates, it will still produce the glucose that it needs for fuel from proteins from our muscles. It's an inefficient process, so why not just give the body what it needs for fuel for optimal performance and sufficient muscle recovery?
..really good place to hang out by the way. Thanks for all the inspiration and info! 🙂
Did you see this article in the NY Times from November that discusses the "best" way to run to prevent injury, etc, including the 100-Up exercise to build proper technique? I have not read the book referenced in the article, but it looks interesting.
Thats funny, I ordered the book: Born to run, the other day looking forward reading it even more now.
Thanks for the link, great article and even though I'm already sold to the whole barefootrunning idea I haven't heard of the 100 up exercise. I will try it out for sure!
Hey I recently completed my first marathon! I trained by doing intervals once or twice a week. Anywhere from 100s up to mile repeats. Then on Sundays I would do a long run anywhere from 4 to 10 miles. I never went longer then this. I also had big ten marching band practice 4 days a week so at this volume I was already weary of recovering enough. I completed the marathon in 3:29 without spending countless hours of training and without a huge running background
Oh and I forgot to mention, I run pose and own vibrams but I ran the marathon in more of a traditional running shoe as I felt that my lower legs weren't ready yet. Prior to and post of the marathon I was a very active crossfitter
After doing the Chicago Marathon many moons ago, I'm content with sprints and heaving lifting!
I'm with you on that Jeff.
I used to run, until I took up Judo, now there's no need to run…….
This is the exact type of training i had when i ran track and cross counrty in highschool and college(10yrs ago). i only ran cross to stay in shape for track. this kind of training allowed me to run sub 50sec 400's and sub 2:00 800 early in the track season. i do believe this post is my new inspiration to start training again!
What a wonderful training plan. It would never occur to me to walk my long runs. I have done long runs with walk/run but always very little walking. I have never see this recommended but its hard to argue that it worked for you!
Great post! I have run marathons in the past, although I am quite content running 3-5 miles, 3 days a week with my dog at the present. For all you runners out there, I urge you to to check out Bill Pierce, Scott Murr and Ray Moss' book on running Run Less, Run Faster http://www.amazon.com/s/?ie=UTF8&keywords=run+faster+less&tag=googhydr-20&index=aps&hvadid=6071115145&ref=pd_sl_14p51wxa08_b
The book completely transformed how I look at running.
Marathons are so hard! I would never have the patience to train or run such a thing. I'm a sprint kinda of guy. That's exciting!
Didnt eat primal yet when I ran my first marathon but the biggest problem I and most other people seemed to have was getting the legs to move after ~30km. I would recommend a few 3h runs before the race just to get your body used to moving for longer than 2h periods.
did you lift? I'm trying to keep lifting and train for a marathon.
did you train 20 mile max long runs before the first full?
how do you define tempo run? vs race pace ?
thanks for any info you can supply
Wow! What a great day for this post. My GF just asked me to run in a Marathon with her for Gasparilla (Tampa, Florida) it i in March and it gives me time to follow the lead. I have only once run in a 5K 25 years ago. This is just something on my list. Thanks for the Post.
tough mudder > marathons
Mark, I'm with the others; we need a post on training for and dominating 5Ks!!
How To Train For A Marathon: Don't.
Just ran my first marathon in November (wasn't primal) but have recently been considering moving more toward primal eating. Can't wait to read your fueling post.
I just finished my sixth half marathon on Sunday after going primal for 40 days. I beat my last seattle half marathon PR by 10 minutes! I did however eat carbs for the three days prior to the race. I still wonder if my success was from the primal diet or the three days of carbs. I didn't even train as hard this year! I pretty much only run twice a week due to injury and I supplement with other types of cardio, such as spin class.
I'm with Kelly – if you don't take carbs during a run of this length, you're going to get the glucose you undoubtedly need from your muscle protein instead. Why waste away the muscle that you've been Lifting Heavy Things so hard for. The carbs won't hurt you in that context, with your insulin sensititivy at the max. They go straight to the engine!


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Understanding organic food
May 22, 2005
Steamboat Springs — My conscience returned last week from her freshman year in college. Although several of the items in our refrigerator and pantry met with my daughter's approval, it was clear that we were going to have to go shopping for some healthier foods.
There was a time when health food stores seem–ed exotic. Now, even supermarkets stock foods labeled "healthy" or "natural." Some——times these words are merely marketing terms, and a consumer must carefully examine the label to determine whether any item truly is a healthy choice.
"Organic," on the other hand, has a specific meaning, based on U.S. Department of Agriculture standards implemented in 2002. Any food labeled organic must be raised on farmland that has been free of synthetic pesticides and herbicides for at least three years. Farm animals must not have been given antibiotics or growth hormones. Crops must not be genetically engineered, irradiated or fertilized with sewage sludge.
Health food advocates think food raised according to these standards is safer and more nutritious, tastes better and promotes a healthier environment. Organic foods have considerably higher levels of healthy trace minerals and lower levels of contaminants than conventionally grown foods.
A wide range of organic food is available in Steamboat Springs.
Wendy Irwin of Bamboo Market said there is a steady clientele for organic produce at the store. She has noticed a growing demand for organic dairy products, and she is enthused about a line of newly certified organic vitamins.
Sarah Campbell of Healthy Solutions said organic grapes, bananas, avocados, strawberries, broccoli, lettuce and apples are big sellers.
"Moms especially come for the fresh fruit. Some of them buy a huge bag of organic apples every week," she said.
Natural meats also are gaining popularity. The Epicurean, a bistro-type food store owned by Marco Pauvert, sells chicken and beef from Maverick Ranch in Colorado. The animals are fed a vegetarian diet and are not given growth stimulants, steroids, antibiotics or added hormones.
"It's natural and healthier," Pauvert said. "The animals are treated well, not put in a box."
Organic foods also are free of genetic engineering, which has been in use since 1993, when the Food and Drug Administration approved a genetically engineered growth hormone to be injected into cows to boost milk production.
The FDA does not require that food labels disclose genetically engineered ingredients, which are now found even in baby formulas, soy burgers and tortilla chips. Those who wish to avoid them have only one option: to buy organically grown food.
Another issue involves the use of irradiation to kill insects, bacteria and other pests that might contaminate or cause early spoilage of food. Most scientists think irradiation poses no danger to food and may be less harmful than other methods of sterilization. The FDA has approved irradiation on fruits, vegetables, grains, poultry and spices.
Irradiation reduces vitamin and mineral content by 10 to 15 percent, however, and it can affect the odor, flavor, color and texture of some foods. Again, the organic label certifies that the food has not been irradiated.
Is organic food worth the higher price? That is an individual decision. Campbell sees an increasing number of people who come in to Healthy Solutions because they heard something on the radio or saw something on television.
"They're making a foray, asking what kinds of foods we have," she said. "We also get mothers who are concerned about feeding their children healthy foods."
The Environmental Pro–tection Agency warns that children are at a greater risk for some pesticides. Because their internal organs, metabolic and immune systems have not yet matured they are less protected than adults.
Organic foods can be an important part of an ecologically conscious lifestyle. Irwin points to coffee as a good example.
The traditional method of growing coffee has involved tearing down immense areas of rain forest. Conversely, organic, shade-grown coffee flourishes within a rain forest without damaging the ecosystem.
Organically grown foods are relatively expensive, but they are certified to meet specific standards that are important to an increasing number of consumers — including my daughter and me.
Christine McKelvie is public relations director at Yampa Valley Medical Center.

subset: commoncrawl


text:
Multi-scale numerical analysis on dynamic response and local damage in long-span bridges
Li, Z.X., Zhou, Taiquan, Chan, Tommy H.T., & Yu, Y. (2007) Multi-scale numerical analysis on dynamic response and local damage in long-span bridges. Engineering Structures, 29(7), pp. 1507-1524.
This paper aims to develop an approach for multi-scale numerical analysis on structural dynamic response and local damage in long-span bridges. The strategies of finite element modeling of long-span bridges for multi-scale numerical analysis was first investigated. A multi-scale model of the Tsing Ma Bridge (TMB) was then developed based on the design drawings and proposed strategies for multi-scale modeling. The procedures for multi-scale numerical analysis on the dynamic response and local damage are proposed, in which local deterioration processes at welded details of interconnects are able to account for the major effect of the damage and nonlinear influence on structural response. The multi-scale computations are implemented based on the software ABAQUS and the developed programs via the user interface provided by the software for the purpose of easier application to large civil structures. The accuracy of the calculated procedures is addressed with two smaller controlled examples before the approach can be applied to the Tsing Ma Bridge. Based on the online monitoring data acquired from the Structural Health Monitoring (SHM) system installed on TMB, the global dynamic response of the bridge and local damage accumulation of two typical weld details in the longitudinal truss of TMB under traffic loading are numerically analyzed by using the developed model and computational procedures. The maximum value of the accumulated damage is found on the toe of the weld of the upper and/or bottom chords with the diagonal and gusset plate intersection. The fatigue life obtained from the fully coupled calculation is smaller than that from the uncoupled computation, which suggests that the significant interaction between the damage and the structural response should be considered in the structural damage analyses using the multi-scale numerical computation.
Impact and interest:
Citation counts are sourced monthly from Scopus and Web of Science® citation databases.
These databases contain citations from different subsets of available publications and different time periods and thus the citation count from each is usually different. Some works are not in either database and no count is displayed. Scopus includes citations from articles published in 1996 onwards, and Web of Science® generally from 1980 onwards.
Citations counts from the Google Scholar™ indexing service can be viewed at the linked Google Scholar™ search.
|ID Code:
|Item Type:
|Journal Article
|Additional Information:
|For more information, please refer to the journal's website (see hypertext link) or contact the author.
|multi, scale analysis, long, span bridges, finite element approach, damage, fully coupled calculation, HEALTH MONITORING DATA, FATIGUE ANALYSIS, LIFE PREDICTION
|Australian and New Zealand Standard Research Classification > TECHNOLOGY (100000)
Australian and New Zealand Standard Research Classification > ENGINEERING (090000) > CIVIL ENGINEERING (090500)
Australian and New Zealand Standard Research Classification > ENGINEERING (090000) > CIVIL ENGINEERING (090500) > Structural Engineering (090506)
|Past > QUT Faculties & Divisions > Faculty of Built Environment and Engineering
|Copyright Owner:
|Copyright 2007 Elsevier
|Deposited On:
|27 Feb 2008 00:00
|Last Modified:
|04 Jul 2017 18:01
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text:
AMHERSTStFX Alumni Chapter
Amherst StFX Day Gathering
A bakers dozen hardy Alumni braved a snowy and stormy night to gather at Duncan's Pub to celebrate StFX day. Graduates ranged all the way from 1966 to 2007. Talk was lively and by all reports every story was true. "Hail and Health" was sung loudly and enthusiastically. The prizes sent by the University were much appreciated with most of the guests taking home a memento of the evening. Those present: Barry Anderson `68, Pam Chappell `07, Catherine Gamblin `01, Don Gamblin `04, Dale MacDougall `77, Wayne MacDougall `77, Margaret (MacLellan) Montrose `77, Judge David Milner `66, Veronica Richards `87, Russell Scott `90, Janet Sobol `68, Lisa Vogels `05 and Mary (Vosman) Williams `77.
Barry Anderson
Class of `68


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How to Buy
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The remote host contains a version of the Windows kernel that could
allow a local user to elevate his privileges or to crash it (therefore
causing a denial of service).
See also :
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Microsoft has released a set of patches for Windows 2000, XP and
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CVSS Temporal Score : 5.5
Public Exploit Available : false
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Ethics Commissioner Mary Dawson has decided not to investigate the fundraising activities of Conservative MP Paul Calandra and says Parliament needs to bring in stronger rules on the "murky" mix of lobbying and political donations.
The Globe and Mail reported last month that Mr. Calandra's Conservative riding association of Oak Ridges-Markham held two private fundraisers in suburban basements with the MP that raised thousands from individuals connected to a hotly contested bid for a new Toronto radio licence.
The licence for an open spot on the Toronto radio dial at 88.1 FM will be decided by the CRTC, an independent broadcast regulator that is funded by and reports to Canadian Heritage. Mr. Calandra is the parliamentary secretary to Canadian Heritage Minister James Moore.
Mr. Calandra said he did nothing wrong, but would give some of the money back.
The Conflict of Interest Act provision on fundraising states that "no public office holder shall personally solicit funds from any person or organization if it would place the public office holder in a conflict of interest."
Ms. Dawson told The Globe and Mail that, because the rule says "personally," she must have evidence that an MP directly asked for money. Ms. Dawson's position is that the rules allow riding association members to do the asking with an MP present.
"It went out of its way to put 'personally' in there," she said of the rules. "If you say personally, what else is it in there for?"
After previous calls from Ms. Dawson for more extensive rules, the Prime Minister's Office quietly posted detailed new ethics guidelines on fundraisers more than a year ago. Ms. Dawson said that without an official announcement, the government added an "Annex B" to its "Accountable Government" rules. The new annex warns parliamentary secretaries to avoid real and perceived conflicts when it comes to connections between fundraisers and lobbyists.
Ms. Dawson says she can't comment on whether Mr. Calandra violated the Prime Minister's rules because they are outside of her authority.
Members of Parliament are reviewing the ethics rules under the commissioner's purview. Ms. Dawson said she could speak only generally and not specifically about Mr. Calandra, adding that the rules need to be "beefed up."
"It's an awfully murky area. In some ways, it's the way our system kind of works. People make donations. And I'm sure that people that make donations often, they have an interest in the person they are contributing to," she said, adding that the rules must also protect the freedom to participate in the political process. "The whole area is quite difficult, I find. But Canadians certainly seem to know when something's distasteful to them, and whether or not it's covered by the actual rules, they get excited."
NDP MP Andrew Cash has written to Prime Minister Stephen Harper asking him to enforce his own ethics rules, which the NDP says were clearly violated in this case. Mr. Cash said on Friday he has not received a response.
Tyler Sommers, co-ordinator of the political ethics advocacy group Democracy Watch, said Ms. Dawson's decision not to investigate Mr. Calandra is the latest in a long line of cases in which the commissioner takes an excessively limited view of her own powers.
"The argument that because he wasn't asking for the money it wasn't a violation is incredibly questionable," he said, noting the donations would support his re-election campaign.
Mr. Sommers said Democracy Watch will ask the federal lobbying commissioner to investigate.
"We believe fairly strongly that this is an incredibly questionable event," he said, adding that another question is why Mr. Calandra is promising to return only about $5,000 of the roughly $24,000 raised at the two events.
"This really shows some of the loopholes that exist in the system," he said.Report Typo/Error
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text:
This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution license (http://creativecommons.org/licenses/by/3.0/).
Bile acid diarrhoea (BAD) is a common disease that requires expensive imaging to diagnose. We have tested the efficacy of a new method to identify BAD, based on the detection of differences in volatile organic compounds (VOC) in urine headspace of BAD
Chronic diarrhoea is a significant clinical problem estimated to affect up to 5% of the population [
Host gut bacteria are essential in the cleavage of bile acids but its diversity has been difficult to study as less than 50% of organisms can be successfully cultured. Modern genomic techniques can circumvent this problem but are expensive, laborious and not practical for daily clinical use. The study of the resultant products of fermentation—'the fermentome' can be measured for various diseases using urine and faeces [
To address this important clinical problem, we propose the utilisation of real-time instruments, which are able to detect VOCs and other gases that emanate from biological waste material. We have specifically tested an electronic nose (an instrument that mimics the biological olfactory system) [
All urine samples were analysed using an AlphaMOS Fox 4000 Electronic nose and an Owlstone Lonestar FAIMS and a subset analysed by GCMS. Urine was collected in a standard universal specimen container and immediately stored at −80 °C after collection for subsequent batch analysis. Before testing, the samples were left to thaw overnight in a lab fridge at 4 °C and then aliquoted into appropriate sample bottles (described below). The samples were then used for analysis using the electronic nose and FAIMS experimental methods. FAIMS measurements were undertaken over a 6 month period (tested in three batches) with a sub-group used for a single electronic nose test (due to instrument availability).
A total of 110 patients were recruited for this study and consisted of adults aged 28 to 81 years. Patients were recruited from general Gastroenterology and Inflammatory bowel disease clinics at University Hospital Coventry & Warwickshire, UK and Rotherham General Hospital, UK. Demographic data and disease activity score index was collected from the patients. The study cohort contained 3 groups: 23 patients with BAD, 42 patients with UC and 45 healthy controls. Bile acid diarrhoea was defined as those with a Se75 homochlorotauric acid test of less than 15% retention at day seven (7d SeHCAT retention). A lower retention value suggests inability to reabsorb bile back into circulation thus resulting in bile acid diarrhoea. The UC patients were all in clinical remission (confirmed by clinical scores and inflammatory markers). Those with an uncertain diagnosis or inconclusive radiological or histological confirmation were excluded from the study. The demographics and clinical parameters of the subjects are shown in
The electronic nose was developed as an instrument to mimic the biological olfactory system and as an alternative to more sophisticated analytical equipment (such as GCMS). These instruments operate at room temperature, use air as the carrier gas and can give a real-time result. They comprise of an array of chemical sensors, where each sensor is broadly tuned to a different gas or vapour. When a complex sample is presented to the chemical sensor array, as each sensor is different, the response of each sensor to the sample is unique. The response of all the sensors can be brought together to create a smell 'fingerprint' of that sample. When a similar sample is presented again to the instrument, it will produce the same sensor response fingerprint and thus we are able to identify that sample. This identification process is normally achieved using some form pattern recognition technique. Consequently, we are able to present many different types of sample to the instrument, allow it to learn these smell fingerprints, and then characterize/identify new samples. In this study a commercial electronic nose (Fox 4000, AlphaMOS, Toulouse, France) was used to analyse the chemical signature of the urine samples. This instrument comprises of an array of 18 metal oxide gas sensors, whose resistance is modulated in the presence of a target gas/vapour.
Experimentally, 5 mL of each urine sample were aliquoted into 10 mL bottles. The Fox 4000 electronic nose is fitted with a HS100 autosampler, which allows up to 64 samples to be run in one batch. The autosampler first moves each bottle into a preparation chamber, which heats the sample for 10 min to 60 °C and agitates the bottle. After 10 min a syringe takes 1 mL of headspace from the sample bottle and directly injects it into the electronic nose. The change in resistance of the sensors was measured from the injection time for 180 s at a sample rate of 1 Hz. The instrument was flushed with clean, dry air (flow rate of 500 mL/min) for 10 min after each exposure to ensure that the sensors had fully recovered. Each sample was tested three times. Here, a smaller set of samples were tested than with the FAIMS instrument (41 in total, 14 BAD, 20 ulcerative colitis and 7 controls).
For FAIMS testing, again a commercial instrument was deployed (Lonestar, Owlstone, Cambridge, UK). Unlike the electronic nose, this system achieves separation of chemical components on the basis of differences in ion mobility within a high electric field. FAIMS is a fairly recent technology that allows gas molecules to be separated and analysed at atmospheric pressure and room temperature. Here a test sample is first ionised with a radiation source (Ni-63 in our case), resulting in a group of ions of various sizes and types. These are introduced between two conductive plates and an asynchronous waveform is used, where a high positive voltage is applied for a short time and a low negative voltage is applied for a longer time, but their magnitudes equal in terms of voltage × time. The ionized molecules are subjected to these high electric fields and depending on their physical properties, move towards or away from one of the high voltage plate (or not affected at all) depending upon their mobilities. If ions touch either of the plates, their charge is lost and not detected as they exit the plates. Therefore, a compensation voltage is added that counteracts a specific level of mobility allowing those molecules to exit the plates with their charge and be detected. By scanning through a range of compensation voltages, a range molecules will different mobilities can be measured [
For FAIMS, 7 mL of urine was aliquoted into a standard 30 mL Sterilin bottle (Newport, UK). The plastic lids were modified with the addition of push-fit fittings (for 3 mm PTFE tubing), which allowed the bottle to be connected to the FAIMS instrument. The sterilin bottles were heated to 60 °C ± 0.1 for 30 min before each experiment. The FAIMS instrument was set up in a pressurised configuration with a flow rate of 2 L/min. The dispersion field was stepped through 51 equal settings between 0 and 90% (the dispersion field in the ratio of the high electric field to low electric field) and for each dispersion field the compensation voltage stepped was between +6 V and −6 V in 512 steps. Both positive and negative scans were used (electric fields applied first with a high positive potential and then with a high negative potential), where each scan produced 26,112 data points.
Exploratory data analysis for the electronic nose was performed using Principal Component Analysis (PCA) and both the electronic nose and FAIMS using Linear Discriminant Analysis (LDA). These exploratory techniques are extensively used for these types of experiment. Their purpose is to allow the simple interpretation of complex data to determine if differences in groups of samples can be seen. For the electronic nose analysis, the raw data was extracted using Alphasoft (AlphaMOS v12.36) and analysed in Multisens Analyzer (JLM Innovations, Tübingen, Germany).
FAIMS data was processed in a custom LabVIEW program (Ver. 2012, National Instruments, Austin, TX, USA). For analysis, both the positive and negative ion matrices for each scan were concatenated and joined to make a single 52,224 element array. These were then wavelet transformed using a Daubechies D4 wavelet. Variables in the resulting array, suitable for discrimination, were then identified. For each variable, the class scatter (Σσi)2 and the between class scatter: (σμ)2/(Σσi)2, were calculated and then thresholds set to identify variables for analysis. (σi: the standard deviation of the dimension in question within the class i, and σμ was the standard deviation of the means of the dimension under test between classes). These were then used as the input to a LDA algorithm.
This approach gave a two dimensional input parameter space (within class scatter and between class scatter) to control the separation algorithm. This space was explored by incrementing through threshold values of these two parameters and selecting variables that were below this threshold. For each threshold increment, one sample was removed from the dataset and re-classification was attempted based on the analysis of the remaining samples. Classification employed a K-Nearest-Neighbour (KNN) routine. This exploration identified groups of common variables in the parameter space where re-classification exceeded that which would be expected from random re-classification (three standard deviations from the mean). Variables set in this robust region were used for further analysis.
A subset of the samples (10 from each group; BAD, ulcerative colitis and controls) were analyzed by GCMS to evaluate if there were any key chemical markers for bile acid diarrhoea. Here analysis was undertaken using a Bruker Scion SQ GCMS system, fitted with a Restek Rxi-624Sil MS fused silica GC column (length 20 m, 0.18 mm internal diameter, 1.0 μm wall thickness) and a Combipal Autosampler (CTC, Zwingen, Switzerland). Due to the expected small concentrations of chemical components within the sample, the autosampler was enhanced with an ITEX2 pre-concentrator (CTC). Five mL of urine sample was aliquoted into 10 mL glass vials and the lid crimped. Samples were heated to 60 °C and the headspace pulled through the ITEX a total of 15 times per sample over a time period of 3 min. After pre-concentration the sample was desorbed into the GCMS by heating the ITEX up to 250 °C and injecting into the fused silica column. The injector was kept at a constant temperature of 250 °C, sending samples in the column at a split ratio of 1:20 to maintain peak sharpness at the end detector. The GC then underwent a temperature program in order to separate the samples' constituent VOCs in terms of boiling point and molecular weight, holding at 50 °C for 1 min before increasing at a constant rate of 20 °C/s up to a maximum of 280 °C. The separated species were detected by the chromatograph, then fragmented and analysed by the mass spectrometer.
The results of LDA on the FAIMS data for patients with BAD, ulcerative colitis and controls are shown in
The data from the GCMS was analysed by comparing the retention times (from the gas chromatography) and molecular mass (from the mass spectrometry) observed by the instrument with those from a known NIST library of chemical compounds (NIST 2012). While individual sample variation was high, some overall trends in concentration ratios of the constituent gases were observed which separated the BAD samples from the ulcerative colitis and controls. Most notably, two peaks were found within the BAD samples that were not noticeably present in any other sample groups. These were observed at 1.71 min and 2.05 min in BAD sample chromatograms (as shown in
Our study, for the first time, demonstrates the utility of novel non-invasive technologies for use in a common clinical condition of chronic diarrhoea. Specifically, the capability of the methods (described here) for discriminating between urine samples from patients with the less common form of diarrhoea associated with inflammation (ulcerative colitis) and the more common form due to bile acid diarrhoea. This distinction is important to make for two reasons: (1) the clinical management is very different for both these conditions and (2) therapeutic efficacy that is offered is effective especially as newer therapies (bile acid resins) are becoming available suggesting a greater number of people are likely to gain benefit if the condition can be diagnosed.
The VOC/gas signature profiles are different between those with bile acid diarrhoea, ulcerative colitis (type of inflammatory bowel disease) and healthy individuals being detected using two distinct types of technologies namely electronic nose and ion mobility spectroscopy—FAIMS.
The uniqueness of our study is the specific use of non-invasive tests which to our knowledge is the first to demonstrate the use of VOCs detected by electronic nose and FAIMS technology in urine of patients with bile acid diarrhoea. We have previously showed its utility in detecting those with inflammatory bowel disease as well as those with cancer subjected to pelvic radiotherapy using the electronic nose and FAIMS [
The changes in gas profile in patients with BAD compared with Ulcerative Colitis and healthy controls confirms our
This pilot data shows that we can distinguish diarrhoea due to excess bile acids compared to those with inflammatory conditions. Confirmation was noted by GCMS where 2-propanol and acetamide were found to be prominent only in patients with BAD suggesting that these compounds could possibly be used to distinguish BAD from other disease groups. It is noteworthy that these compounds are not breakdown products of drugs but rather may reflect an altered fermentome profile which is disease specific. The next step will require a specific study design that (a) would involve a larger cohort of 'pre-diagnosed' patients with BAD to determine predictive values against the current gold standard technique (
In regard to which technology is the most promising for disease identification, it is hard to state. FAIMS is a more sensitive technology and provides a much higher level of information content. The Fox is simpler to use and the core sensing technology (metal-oxide gas sensors) could offer an easier route to tool development, but sensor drift and sensor to sensor variation may make this challenging. This question can only be answered by analyzing a significantly larger dataset by these technologies (and others) to find the most effective. We hope to undertake this study in the near future.
Current diagnostic methods to diagnose those with BAD require support from nuclear medicine—Se75HCAT study, which is expensive and not widely available. The utility of a portable, inexpensive electronic nose that can make a rapid diagnosis in real time will be a paradigm shift in the management of patients with BAD. In this study 110 patients with BAD, ulcerative colitis and healthy controls have been analysed by the electronic nose and FAIMS instruments. Results indicate differences in chemical signatures from these groups, with a re-classification robustness test exceeding 80% in most cases.
We would like to thank the Bardhan Research and Education Trust (BRET) for supporting this work and the Eveson charitable trust for aiding in purchasing of the GCMS.
The authors declare no conflict of interest.
Principal Component Analysis of AlphaMOS Fox 4000 results.
Linear Discriminant Analysis of FAIMS data.
Section of a BAD sample GC Chromatogram showing unique peaks.
Comparison of BAD and Control Mass Spectra at similar Retention Times. (
Demographic and Clinical Characteristics of the Study Population.
|49 (14)
|56 (15.8)
|24 (5)
|28 (4.3)
|25 (5)
|7 (1)
|33 (85%)
|7 (17%)
|7 (17%)
Age and Body mass index (BMI) are mean values with standard deviation in brackets. 7d Se75HCAT retention are mean retention values at day 7 with standard deviation in brackets. 5-Aminoslicylate acid, azathioprine and steroids are drugs used to treat inflammatory bowel disease (for UC patients), inducing and maintaining clinical remission. Figures are absolute numbers of patients, with percentages of the total number given in brackets.
Mass Ion Peaks and NIST Identifications of GC Peaks shown in
|Acetone, dimethyl diazene
|Acetone, 1-methylethyl hydroperoxide
|Isopropyl alcohol
|Dimethyl disulphide
|Cyclopentane, 2-pentene
|Dihydro-3-methyl-2,5-furandione, cyclopentane


text: Mr. and Mrs. Gilbert Durben30th anniversaryGilbert and Agnes Durben of Kimbolton celebrate their 30th wedding anniversary today (Oct. 13, 2004).On Oct. 13, 1974, Agnes Miller, daughter of Alice Miller and the late Robert Miller, and Gilbert Durben, son of Velma Durben and the Roger Durben, were united in marriage by the late Rev. Orville Baker.Mrs. Durben is an employee of Cambridge Health and Rehabilitation Center.Mr. Durben is self-employed.The couple have three children, Christina (Brian) Goodhart of Barnesville, Gilbert (Shellie) Durben of Cambridge and Cindy Durben of Kimbolton.Completing the family circle are six grandchildren, Brittany and Tad Wolverton, Garriett Durben of Cambridge, Brianna and Isabella Goodhart of Barnesville and Dillon Durben of Kimbolton.


text:
Saturday, 24 December 2016
Mahendra Guru : Online Videos For Govt. Exams 01:30:00
It's quite important to analyze on daily basis that how much you are updated with the upcoming news. Thus D-BAT is the correct & time saving platform to test yourself, it not only examines your work out on current affairs but also gives instant result.


text: >Maker Faire / DARPA Hmm, yeah, that's really not right. I'm not down with that. Mitch, do you have any more info? I see a connection between Makerspaces and DARPA (http://press.oreilly.com/pub/pr/2962) but I don't see DARPA listed as a sponsor per se (http://makerfaire.com/sponsors/). Or any other similar close association with the Maker Faire event. Maybe that's too much hair splitting right there though. Where is that "Maker Faire / DARPA" image of yours from? Lee On Mon, Apr 2, 2012 at 7:13 PM, Mitch Altman <maltman23 at hotmail.com> wrote: > It's official. I'm greatly saddened that I won't be able to help at this > year's Maker Faires after they applied for and accepted a grant from DARPA. > > I look forward to working and playing at Maker Faire again, after they are > no longer associated with DARPA. > > > > > > _______________________________________________ > Noisebridge-discuss mailing list > Noisebridge-discuss at lists.noisebridge.net > https://www.noisebridge.net/mailman/listinfo/noisebridge-discuss > > -------------- next part -------------- An HTML attachment was scrubbed... URL: http://www.noisebridge.net/pipermail/noisebridge-discuss/attachments/20120402/33b7f9aa/attachment.htm


text: On Tue, 24 Sep 2013 11:26:53 -0600 Mark Moore wrote: > > Let's consider that user may run multiple jobs on the same node. IPC > > semaphores are not connected to any pid, thus it is not safe to > > remove user's semaphores in the epilogue if there are some other jobs > > of this user on this node running. > > Our cluster is not configured for shared_node, so we don't have this > problem. > > 'ipcs -p' will return LSPID (last PID to send to this semaphore) and > LRPID (last PID to received from this semaphore). A simple check of > these against the active process table should get what's needed. Yes, > a race condition could exist if the system quickly re-assigns a PID > to a new job. ipcs -p works only for shared memory resources, not for IPC semaphores. And we deal successfully with shm leaks using kernel.shm_rmid_forced = 1. > > That's why I asked about IPC namespace isolation: if it can be used > > by torque per job, the stale semaphores will be gone with isolated > > namespace after job is finished. LXC works this way and since torque > > is capable to use cpuset, I was hoping that it is capable to use > > namespaces for job isolation too. Looks like this feature is not here > > yet. > > Interesting, I hadn't thought of that. My concern would be too much > overhead introduced by building containers for each job. Torque already uses cpusets. I doubt that use of IPC namespace will be more demanding. Nobody asks for a full container-like isolation. Best regards, Andrew Savchenko -------------- next part -------------- A non-text attachment was scrubbed... Name: not available Type: application/pgp-signature Size: 836 bytes Desc: not available Url : http://www.supercluster.org/pipermail/torqueusers/attachments/20130924/1e1dfc4c/attachment.bin


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Tila Tequila Has A New Sex Tape Coming Out, Is A Marketing Genius
Up until last week it seemed like Tila Tequila had fallen off the face of the earth if not returned to Smurf Village where Papa Smurf had to answer some tough questions about his time in Nam. But then she claimed the Jews killed Paul Walker with their Illuminati powers and suddenly she was the talk of the town! People couldn't get enough of her crazy antics and her claims to be a celestial psychic goddess who's protected this realm for centuries with her trusty Jew-killing lightsaber. It was goddamn adorable, and the perfect storm to toss a sex tape into which, surprise, will be here just in time for the holidays, so that takes care off my parents this year. Thank God. TMZ reports:
A sex tape featuring Tila Tequila will hit the internet in the next few weeks. … TMZ has learned Vivid Entertainment obtained footage of Tila recently banging on camera … and they plan to release the video just in time for Christmas. Stocking stuffers, anyone? We saw the footage — calling it "hardcore" is an understatement … especially compared to her last tape, which was an all-girl affair. Tila isn't saying if she signed off on the tape — but since it's being released to the public … you do the math.
For the record, Vivid founder Steve Hirsch? Jewish as shit. Which means either Tila Tequila is the victim of powerful mind control and doesn't possess the level of psychic skills we were led to believe, or she made all that Hitler stuff up for attention. — I'm messing with you! Obviously Steve Hirsch has the Goyim Stone, still wet with the blood of Paul Walker. In the meantime, Farrah Abraham just tweeted she masturbates to the Holocaust and will be selling her sex tape at 30% off for the next hour. (40% with membership.)
Photos: Facebook


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BLUEPRINT from Rhymesayers produces and guest stars on this extraordinary track by ILLUS off of his "FAMILY FIRST" album dropping May 29th!
Written and Performed by ILLUS (@AdamWallenta) and BLUEPRINT (@Printmatic)
Produced by BLUEPRINT
Co-Produced by DJ JOHNNY JUICE
Scratches by DJ JOHNNY JUICE
Violin by Paul Dateh aka @PaulDateh www.PaulDateh.com
New ILLUS album- "FAMILY FIRST" available on iTunes and everywhere music is sold- May 29th!
Pre-order a copy of "FAMILY FIRST" directly through KICKSTARTER at http://www.kickstarter.com/projects/1...... and get an autographed limited edition copy along with other great FREE treats!
Follow ILLUS on Twitter- @AdamWallenta
Subscribe to www.AdamWallenta.com to win FREE music, art and more!
iTunes- http://itunes.apple.com/us/artist/ill...
Video Directed, Shot and Edited by Nick Rocco Scalia www.nrsfilm.com
Produced by Will Diaz
ILLUS: Andrew Jaeger
BLUEPRINT: Daniel Mundle
The PINK WARRIOR: Sarah Gombos
Cat Owner: Jill Kellerman
Police Officer: Steven Jaeger
Bullies: Adam Diaz, Ari Chrysadakis, Marina Chrysadakis, Colin Vigeant, Teddy Steelman
Super Special Thanks to all of the parents and kids involved from McKinley Elementary and the families that participated. Thank you so much for your time and patience!
Super Duper Thanks to Margaret Diaz for opening her home to all of us and to Will Diaz for bringing this all to life!
Family First is the new album from MC/Producer/Illustrator Adam "Illus" Wallenta.
Illus speaks with HypeStyle exclusively about his tenure as an independent Hip-Hop artist and other endeavors.
HYPE: First, can you elaborate on your MC moniker, "Illus"? Any story behind that?
Illus: Of course. For those that don't know I am also a professional illustrator so that is where the name originates from.
HYPE: Give us a brief synopsis of your career. For how long have you been involved with Hip-Hop music?
Illus: In regards to just the music, I started out as a deejay around '86 and from there, started writing rhymes and performing at local parties. I released my first single on tape in late '91/early '92, and have been recording and releasing music independently ever since. I'm an old fart.
HYPE: How many LPs/EPs/Maxi-singles have you released so far, and what are they?
Illus: Oh man, do I have to include some of the really bad stuff? (laughs). Let me think…
91/92: You Need Protection (Single); 1992: Complete/Like That (Maxi-Single); 1993: A to the K/Brain Damage (Maxi-Single); 1993: Who Got the Heart (Single); 1993: Meaning My/Skills (Maxi-Single); 1994: HipHop (Single); 2001: Visions of Apocalypse/Free (Maxi-Single);
2001: The Sacrifice (EP); 2002: Damaged Goods (LP); 2002: Lonely High (Single); 2002: Unemployed Slave (Mixtape); 2003: Ear Pollution (EP); 2004: Hello, Illus (LP); 2005: Rise of the Machines (EP); 2010: Feel Good Music (LP); 2011: For Adam (LP); 2011: The Mask (EP);
2012: Family First (LP)
Illus: There's a lot of rare jams there, I also did tracks with other groups like the Impossebulls that I am forgetting now.
HYPE: Who are some performers you've shared the stage with?
Illus: I've done shows with as well as opened for acts such as the Impossebulls, NeighborHOOD Associates, Public Enemy, Dilated Peoples, Blackalicious, Regenerated Headpiece and others.
HYPE: Why call the album "Family First"?
Illus: My wife and I recently had a son and the album is a tribute to and celebration of the family spirit. Not just in regards to blood but the larger, global community of Hip-Hoppers. I also decided on the title because I feel it may be time for me to step away from music and refocus. As a father I have to be able to provide, not only financially, but in regards to quality time. I'm not sure music as a career is the best use of my time for either.
HYPE: Who are your collaborators on the album in terms of producers?
Illus: Each emcee that guest appears on the album is also the producer of the track they are featured on. I wanted to really collaborate and show off the multiple talents of these artists and vibe off of their individual sounds to create something unique. Family First features: Blueprint, Ill Bill, Apathy, J-Live, Erin Barra, Esoteric Phashara from the Beatmonstas and some other surprises. I am still putting a few tracks together so I will reveal more soon. The entire album is also executive produced by DJ Johnny Juice from Public Enemy. Juice will be adding scratches as well as mixing and bringing it all together.
HYPE: How would you describe the creative chemistry with these producers?
Illus: It's been a great experience working with each of them. I've been very fortunate to work with some of the most professional people in the business. Working with this caliber of talent is inspiring and motivated me to really step up and pour my heart and soul into each track. I only work with people I respect that will push me to be better, and the chemistry and connection and the love we all have for the culture is sincere and comes through in the music.
HYPE: Who are the featured guest MCs on the album and why were they chosen?
Illus: The emcees I mentioned. The reason I chose these particular emcee/producers is because I had a connection with them in some way. Some of the connections are life long friendships and others are through mutual friends. Most importantly I wanted to work with these artists because I respect their skills and talent and I am a fan of their music.
HYPE: Where is your current home base, and how would you describe the Hip-Hop scene out there?
Illus: I currently live in Connecticut. We have a lot of incredible talent in this state, some of which gets shine but a lot of it does not unfortunately. Everyone I know personally is very supportive of each other and there is a lot of grassroots building going on at the moment. For years, CT has been highly slept on but I think a lot of these guys are about to break through and really take it to the next level. Unfortunately I think the local talent outnumbers the local fan base. Most people still only want to support national acts or artists that get play on the radio.
HYPE: What's your take on being an indie-culture musician vs. being affiliated with a major label?
Illus: I've always been independent. I've had offers from labels in the past but it never felt right and I never wanted to be trapped. I have to always be creating and I can't hold back nor am I very good at doing what I am told by some jerkoff in a suit that doesn't know anything about being creative. That being said I may have shot myself in the foot by not playing the game better. Major label artists usually get national exposure, more opportunities and bigger paychecks. Both cultures produce quality and crap, it really depends on the artist and how well they can maintain their integrity and creative control.
HYPE: What's your take on the 'backpacker', 'conscious' labels?
Illus: People need to label things so they can make sense of it all and "fit in". Everyone wants to be part of a group or connect with like minds. I prefer to just keep an open mind and connect with whatever moves me or makes me feel good. Whether it is "backpack, conscious, commercial, political, gangsta, hardcore", whatever. It's music, and it is either good or bad. In regards to life style I probably relate to independent, "conscious" emcees/artists more than anything. That's just a lifestyle though I guess.
HYPE: What current trends in Hip-Hop are you a fan of and why?
Illus: I'm a fan of independent emcees who stay original and work hard and create music that represents them and their experiences. I'm not sure that is a trend but there are a lot of talented musicians out there who inspire me with their originality and creativity.
HYPE: What current trends in Hip-Hop are you not a fan of and why?
Illus: I'm really not a fan of "Trends" I guess. Trends, to me, means someone did something original and everyone else is biting and following their lead. I guess the trend I hate the most is that in this day and age it is ok to be a wackass biter. Biting is a horrible trend.
HYPE: What's your favorite show you performed at and why?
Illus: I can't say I have a favorite. They are all special moments I get to share with people and it's always a good time. I guess if I had to pick, it would be the shows we did with Public Enemy years ago. That was an incredible learning experience and as a fan always fun to be a part of.
HYPE: How much do your graphic artwork endeavors inform your approach to creating records, or vice-versa?
Illus: As an illustrator and graphic designer it's my job to convey an idea, story or emotion…same as when I write songs. Sometimes I paint with a full palette of colors, other times the work is in black and white or various shades of blue. It's all about expression, and being original. No matter what I do I always put my heart and soul into it.
HYPE: You illustrated the cover to KRS-One's "The BDP Album". What was the concept behind it?
Illus: I was actually asked to work with and design the cover around a couple of photographs so I didn't have the creative control I would have liked to really go all out. Once photos are involved it really limits what I can do with the illustrations and design. So what I tried to create was a visual that established the longevity of BDP from their origin to present day.
HYPE: You co-wrote and illustrated the Public Enemy comic book and graphic novel collection. How did that project come about?
Illus: That came about while I was touring with P.E. I knew Chuck was a comic book fan and I shared my ideas with him and he loved the concept. He knew I worked in the business and was capable of bringing it to life and suggested I also work with S1W James Bomb. From there it took some time to flesh things out but it was really pretty simple in regards to working together and the connection we had.
HYPE: Beyond Family First, what music or media projects are you working on for the future?
Illus: At the moment my focus is finishing up Family First for a January release. I'm considering shooting some videos but I am not sure what time or resources will allow.
HYPE: Where can people purchase Family First and your other music?
Illus: For the time being they can pre-order Family First off of my website at http://www.americanmule.com/shop. Each cd comes signed and is extremely limited. You can also find me on iTunes at http://itunes.apple.com/us/artist/illus/id349574652 and wherever digital music is sold. If you want to stay in touch with new projects subscribe to http://www.AdamWallenta.com, like me on Facebook or follow me on Twitter at @AdamWallenta.
Christopher 'Hype:' Currie
Twitter @Hypestyles


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Vela Nari Model
Guy Gentry PhotographyPhotographer Male London, England, United Kingdom
My MM URL: http://www.modelmayhem.com/guysmail
Mayhem # 1547402
About MeWhile I have been interested in photography since I was a child, the rise of digital imaging has re-lit my enthusiasm for photography over the past few years and I am in a small way starting down the road of becoming a professional photographer.
I would be interested in working with experienced models to gain experience and help me expand my portfolio, and at the same time would be happy to work with new models who are looking to increase their portfolios on a TFP basis.
I am based in Sussex but am prepared to travel.
While I do not at the moment have studio facilities I do have mobile modelling lights.
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Isabela de Macedo Gomes Dias, DVM
I am post-doctoral research fellow for the Global Felid Genetics Program.
- PhD in Genetics – May 2007 - Institute of Biological Sciences of Federal University of Minas Gerais (ICB/UFMG) in Belo Horizonte, Minas Gerais, Brazil.
- Masters in Animal Science (Animal Breeding and Genetics) - December 1999 - at Veterinary School of Federal University of Minas Gerais / UFMG (MG, Brazil).
- Veterinary Medical Doctor – July 1996 - Veterinary School / UFMG (MG, Brazil).
- Global Felid Genetics Project: a population genetics study of cats samples from many countries (from Americas, Africa and Asia).
- Study of population genetics and quantitative genetics of marsupials (Didelphidae) species from state Park of "Rio Doce" in Atlantic Forest in Brazil.
Select Publications
DIAS, I.M.G., ALMEIDA, F.C., AMATO, G., DESALLE, R., FONSECA, C. G. Delineating geographic boundaries of the woolly mouse opossum, Micoureus
paraguayanus (Didelphimorphia: Didelphidade). Conservation Genetics, v.11, p.1579-1585, 2010.
- DIAS, I.M.G ; AMATO, G. ; CUNHA, H. ; DESALLE, R.; PAGLIA, A.; PETTERSON, J.K.; FONSECA, C. G. . Isolation, characterization and cross-species amplification of new microsatellite markers for three woolly opossum species of the Didelphidae family. Conservation Genetics Resourses, v.1, p.405-410, 2009.
- DIAS, I.M.G ; AMATO, G. ; CARVALHO, M. R. S. ; CUNHA, H. ; PAGLIA, A. ; DESALLE, R. ; FONSECA, C. G. . Characterization of eight microsatellite loci in the woolly mouse opossum, Micoureus paraguayanus, isolated from Micoureus demerarae. Molecular Ecology Notes, v. 8, p. 345-347, 2008.
- DIAS, I.M.G., BERGMANN, J.A.G., REZENDE, A.C., CASTRO, G. Formation and population structure of the Brasileira de Hipismo (BH) Horse breed. [Formação e Estrutura Populacional do Eqüino Brasileiro de Hipismo]. Arquivo Brasileiro de Medicina Veterinária e Zootecnia. , v.52, n.6, p.647 - 654, 2000.


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- March 2009 > Healthy Tips
What are the best healthy grocery deals at warehouse stores?
By Elaine Magee, MPH, RD
WebMD Expert Column
When you step foot into one of those membership warehouse stores, known for their great grocery prices on bulk food items, it feels like you've entered another world. Everything is enormous, from the ceiling space and shopping carts to the cereal boxes, bags of nuts and rice, and jugs of cooking oil.
The whole idea around buying in bulk is that it saves you money on food shopping. For example, a huge bag containing 6-foot-long wheat hoagie rolls costs $3.43 -- about what a bag of 6-inch rolls would cost in the grocery store (on a good day). The warehouse stores are filled with cheap food bargains like this, but which items are truly great deals, both for your health and your wallet?
Consider the following: For about $11 at a warehouse store, you can buy a two-month supply of Marie Callender's Chicken Pot Pies (if you eat one a week). Getting a meal for $1.40 sounds like a great deal. But is it the best buy in terms of your health? Each pot pie contains 38 grams of fat, 14 grams of saturated fat and 1,100 milligrams of sodium, along with 640 calories. That's a steep nutritional price to pay for the 18 grams of protein hidden in the pot pie.
A better nutritional deal would be the box of frozen wild Alaskan salmon (marinated and seasoned) with six individually wrapped fillets you can easily cook on the grill or in the oven. Each 6-ounce fillet has 14 grams of mostly healthy fat (rich in omega-3s), 2 grams of saturated fat, 170 milligrams of sodium, and a whopping 30 grams of protein. These six entrees will run you about $14 -- or $2.40 apiece.
The good news is that, in almost every grocery category of your favorite warehouse store, there are better choices to be made in terms of:
For example, I chose the "best" bottled pasta sauce listed below (Bertolli Organic Olive Oil, Basil and Garlic)because it's packed with tomatoes and also includes a healthy dose of olive oil. Recent research has shown that our bodies can make better use of the phytochemicals in tomatoes if the tomatoes are cooked and eaten along with some smart fat.
Of course, the "best" and "worst" bulk food buys will vary depending on location, but this list may give you some ideas that apply to the choices available your in neck of the woods.
Best: Smart Mix Variety Pack (Lays) with Baked Lays Potato Crisps, Baked Ruffles Cheddar & Sour Cream, Baked Doritos Nacho Cheese
Worst: Frito-Lay Variety Pack
Best: Chex Mix Traditional
Worst: Cheez-It
Best: Planters Nut-rition Heart-Healthy Mix (peanuts, almonds, pistachios, pecans, and hazelnuts)
Kar's Trail Mix (raisins, peanuts, sunflower kernels, almonds)
Worst: Mrs. Fields Milk Chocolate Chip Cookies
Best: Pop Secret 100-Calorie Pop Butter
Worst: Act II Butter Lover's
Best: Trident Sugarless Gum
Worst: Sugary Candy (like Blow Pops and Air Heads)
Best: Healthy Choice Variety Pack (chicken noodle soup and chicken with rice soup)
Progresso Light Vegetable Combo
Worst: Chef Boyardee Variety Pack (with Beeferoni and Spaghetti with Meatballs)
Best: Bertolli Organic Olive Oil, Basil & Garlic (made with organic puree, organic diced tomatoes in juice, organic extra virgin olive oil, organic onions, and more)
Worst: Classico Creamy Alfredo
Best: Kashi Go Lean Crunch
Worst: Frosted Flakes
Best: Kashi TLC Chewy Granola Bars
Fiber One Oats & Chocolate
Worst: Kudos Variety Pack
Best: Low Sodium V8 100% Vegetable Juice
Worst: Kool-Aid Jammers
Best: Member's Mark Extra Virgin Olive Oil
Wesson Canola Oil
Worst: Baker's and Chef's Creamy Liquid Shortening
Best: 50% Light Cabot Cheddar Cheese (white)
Worst: Cheddar Cheese (regular types, assorted brands)
Best: Leaner cuts in the fresh meat section (like skinless poultry, pork tenderloin, and London broil)
Worst: Emeril's Bierhaus with Cheddar Links
Best: Member's Mark Turkey Breast Stuffed (with mushrooms, pine nuts, and cranberries)
Worst: Barber Foods Stuffed Chicken Breasts Cordon Bleu
Best: Barber Foods Chicken Grillables (chicken breast flavored with garlic, onion and seasoning)
Worst: Jensen Angus Beef Patties
Best: Member's Mark Grilled Chicken Breast Strips
Worst: Tyson Homestyle Chicken Tenderloin Fritters
Visit the Personal Health Manager at Blue Access® for Members today, and stay with it to manage your stress.
If you have a Benefits question, submit your question by replying to the "newsletter email" or by sending an email to email@example.com.
UT System Employee Benefits Web site: www.utsystem.edu/benefits/
UT System Retirement Programs Web site: www.utretirement.utsystem.edu
Your Local Benefits Office: www.utsystem.edu/benefits/contacts/#1


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Large unbreakable serving dishes with the look of fine china but without the fragility. Resilient, ceramic like coating over aluminum alloy. Food safe. Dishwasher safe. Cannot be used for baking. Rectangular Buffet Platter with shell shaped handles, ideal for food competitions.
Rectangular Buffet Platters
Shell shaped handles, ideal for food competitions. 26" long x 18" wide.


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Blue Flame
Master & Disciple
Bahramji & Bashir
meditation,world music
"Master & Disciple"
Bahramji & Bashir
"Master & Disciple" is Bahramji's 3rd album Blue Flame Records release. Different than the previous albums, this production is expressing more the virtuous style of playing traditional music reduced to essential sounds from Bahramji's home country. Bahramji plays Santoor, his son, Bashir Tombacks and together they play ancient Persian melodies in a mellow relaxed atmosphere underlined partially by quotes from the Enlightened Master Osho and his son.
The musical traditions of the Kurdish part of Iran form the foundation of Bahramji's music. He was born 1952, in the Kurdish town Kermanshah in Iran. Music and Sufi rituals were and are still practiced in his family. From early age on, Bahramji learned to play the Persian Santoor. In 1977, he left Iran to study art and politics in Poona, India. After his studies he moved to Holland and played his music at Sufi gatherings and meditations all throughout Europe. In 1992, Bahramji returned back to Poona together with his family; this time also living in the Himalayan region. He spent much time teaching his son, Bashir about music and learning much more about life himself.
During this recording, Bahramji presents his own compositions, along with folkloric tunes from his country, played on the Persian Santoor and the Tomback. The music is inspired by musicians from all over the world gathering around the Enlightened Master Osho, who is heard on two recordings on the album, talking about music and musicians.
The Santoor is a traditional string instrument, which is said to create the sound of nothingness; the Tomback is a drum often used to give the rhythm in Persian music.
On Master & Disciple, the Santoor melts with the circular drumming sound of Bashir's Tomback, to fall into a trance feeling, evoking the spirit of whirling dervishes. The music flows like an ever turning spiral through the room, as the same rhythm starts vibrating in the body.
The album "Master & Disciple" is a musical invitation for each listener to let the incredible experience take place of becoming one with the music, one with the whole.
Tracklist: 01. Morning Dew 3:00 // 02. Sama feat. OSHO 17:20 // 03. Whirling Wanderer 9:20 // 04. Dele Devana feat. OSHO 15:49 // 05. Dancing in Shour 6:58 // 06. Swing with Me 5:08 // 07. Kurdish Heritage 9:44 // 08. Inner Opening 3:35 … Total Time 70:42
Also available:
"Sufi Safir" Bahramji feat. Mashti / Blue Flame 39850862
"Call of the Mystic" Bahramji & Maneesh De Moor / Blue Flame 39850732
Quicktime Video
Medium Size (320x240, 15fps)
Small Size(160x120, 10fps)
a member of blueflame:
Friedemann Leinert - president/ceo, international/national a&r
Ilona Leinert - managing director, business affairs
Eve Stig - product/label manager/promotion
Margit Wellenreuther


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Alumni Association
Increasing Awareness, Involvement, & Stewardship
The Experience Continues…
Benefits of Membership:
~ An Investment in the Future of LMP ~ The Alumni Directory ~ Alumni Mixers ~ Annual Picnic
~ FREE Annual Fireside Chats ~ Discounts on Workshops & Forums to support your community work
Membership in the LMP Alumni Association is $50 per year and entitles the participant to benefits that will facilitate and support active community participation. Dues cover from July 1 to June 30th of each year.
To join or renew your membership please complete and submit the LMP Alumni Association Membership Application/Renewal Form (below), then submit your payment as directed.


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Seattle hip-hop act Macklemore & Ryan Lewis' new album "The Heist" is perched at No. 8 on the Billboard 200. More people are paying attention to Seattle hip-hop than at any time since Sir Mix-A-Lot declared his love of gluteus extra-maximus.
At the same time, we wondered what the potential was for some of Tacoma's buzzworthy hip-hop acts to get swept up in Macklemore-mania, and what our local hip-hop scene needed to build synergy. We asked a few local insiders to share their thoughts:
Eddie Sumlin (executive director, Fab 5): There is incredible talent that is right in your own back yard, and I think people choose to ignore it. Once people stop letting MTV, BET, KUBE 93 set what's in their iPod, that's when I think this area will be known for its music.
It's not a matter of us being a smaller market. If you go into Oakland or San Francisco, there are artists who are living off of their work who make decent money just by performing in the Bay Area, because that community is very supportive. (In Washington) we don't really love and take care of our own. People would rather hit such and such up to get on the guest list than to pay 5 bucks or 10 bucks to see their friend perform.
Quincy "Q Dot" Henry (hip-hop artist): You've got the School of the Arts, you've got the colleges down here; you've got UPS, you've got UW Tacoma, you've got PLU. So there's a whole youth center that could be exploited if done right. (In Seattle) a lot of youth involvement helps propel them to where they're at. And that's something I think Tacoma might be missing.
Louie G's does some all-ages stuff, but that's really it. There's not really a venue dedicated to break in all-ages acts. And we don't get too many of the B level touring acts that always go through Seattle and Portland coming to Tacoma for guys to kind of open up for and maybe get exposed to a bigger audience.
John McCrae (hip-hop artist, a member of the Breaklites): In Tacoma, there's a big all-ages problem, which is really important for hip-hop. We don't really have dedicated all-ages venues that are down to do that regularly at prime time slots. It seems like there's just a lack of venues with the right capacity and the right quality of sound gear and the dedication to run it as a music venue, not just like a bar with a stage.
In Seattle, obviously, there's tons. The Crocodile, Neumo's, all those places are down to do all-ages shows if they think it's going to be possible; and they have it set up to where you can have an all-ages show and still have a bar with ID, so it doesn't hit 'em too hard.
Zach Powers, a.k.a. Rockwell Powers (hip-hop artist): For the first time since I've moved here, in the Breaklites and Illfightyou we have two groups that are really rapidly building fan bases in Tacoma and all over the country. Then Writers Block is doing what they're doing. I think that if you take those three groups, it sort of puts us in a different place than we've been in quite some time in terms of the quality of the music.
The biggest thing that we fight is that so many fans of independent music in Tacoma are so used to just going to Seattle that people don't necessarily look for it here. Even when I was at PLU, so many people were going up to shows on Capitol Hill or the U-District and weren't even thinking about if there were shows in downtown Tacoma. I've often said that Tacoma would have a better music scene if we were farther away from Seattle.
Here are five Tacoma hip-hop acts worth checking out this summer:
IllFightYou: This swaggering Tacoma super-group unites Ugly Frank and Khris P from the Sandlot and City Hall's EvergreenOne. The trio has been generating big buzz with a grimy, swaggering, self-titled debut album, which you can download for free at http://www.illfightyou.com. Or catch the trio live next during Seattle's Capitol Hill Block Party; they'll be on the Barboza stage at 4:45 p.m. on July 28, with more details available at CapitolHillBlockParty.com.
The Breaklites: Many of you saw this crew tear it up at the Mix's Tacoma Pride block party last weekend. The follow up to last year's rowdy "In the Trunk" album is in the works. Meanwhile, you can download a free, new protest track, called "I ♥ America," at http://www.thebreaklites.com.
The Writers Block: The Tacoma writing team comprised of Clemm Rishad and Will Jordan already has a big hit under its belt, having co-written the Nicki Minaj/Rihanna collaboration, "Fly." With the release of Rishad's new mix tape, "Supaflyness" and Jordan's debut EP, "In Case It Rains," the two are emerging from behind the scenes to showcase their own sounds this year.
Bruce LeRoy: With a name inspired by Barry Gordy's campy cult kung-fu flick, "The Last Dragon," you know the music's got to be fun, right? His new summer jam "Coolin'" recalls Ice Cube's laid back classic "It Was a Good Day," and you can download it free at http://www.bruceleroymusic.bandcamp.com.
Todd Sykes: Between City Hall – his group with EvergreenOne and DJ Hanibal – his solo beat CDs and production work he does for other local hip-hop groups, he's easily one of Tacoma's most prolific hip-hop artists. Find tons of free tunes by searching Bandcamp.com for all of the above.


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Season: 2
Episode Number: 19
Season Episode Number: 6
Production Number: 119
Airdate: May 29, 2009
Writer: Paul Dini
Director: Ben Jones
Voices: Diedrich Bader (Batman), Paul Reubens (Batmite), Jim Piddock (Calendar Man, Calendar King), Tom Wilson (Catman), Dee Bradley Baker (Bathound).
Plot: Bat-Mite proves to be a big pain in the neck while attempting to meet his hero, Batman.
Teaser: Batman and Ace the Bathound prevent Catman from selling rare tigers to the highest bidders.
Review (Warning! Spoilers!): After a few episodes of mediocrity, we are finally treated to something extra special, thanks to a man named Paul Dini. Dini is no stranger to the Dark Knight, as he is one of the creators of the 90s hit Batman: the Animated Series, nor is he a stranger to animation writing, having been writing for animation since the early 80s.
Bringing him on board is just what the show needed to keep the fans who may have been disappointed over the past four or five episodes. Plus, there is some great voice work, especially from the voice of Bat-Mite, Paul Rueben (Pee-Wee Herman).
Upon hearing that Bat-Mite would be the episode's guest star, I groaned. Bad memories of the Filmation Batman series, as well as the fact that all small impish creatures in cartoons seem to be annoying, caused me to put up walls. But I was quite impressed with the episode.
Okay, okay, I'll tell you what I really think. I friggin' loved it! It blew me away! This could be my favourite episode of the series!
Not only does it have a great story, a lesson learned, fun animation, plenty of action, wacky humour (Paul Dini was a writer on Tiny Toon Adventures), but there are enough inside jokes to keep even the biggest fanboys wondering if they caught all of them!
First off, there were dozens of cameos by classic Batman villains! In the picture above you see most off them. (Back row, left to right), Kite Man, Killer Moth, Riddler, Polka-Dot Man, Tiger Shark, Joker, Catman, (Front row, left to right) Penguin, Catwoman, Two-Face, Zebraman, Tweedle Dee & Dweedle Dum and Mr. Zero (the name given to the character before the Adam West series changed it to Mr. Freeze).
Also seen throughout the episode are Gorilla Grodd, Solomon Grundy, Shaggy Man, Calendar Man, Mad Hatter, and Copperhead! Wow!
Plus if that weren't enough, Bat-Mite sends Batman through a series of costume changes, a scene strictly for the fanboys. See Batman as Vampire Batman (Batman & Dracula: Red Rain), Bat-Hombre (Batman #56, 1949), Adam West Batman, Val Kilmer Batman (with emphasis on the nipples), Zebra Batman (Detective Comics #275, 1960), and Frank Millar's Batman from The Dark Knight Returns.
However, my favourite part of the episode is when Bat-Mite is trapped in his nightmare, which is a parody of a Daffy Duck Looney Tune called The Great Piggy Bank Robbery (which is why the episode ends with "That's All Folks")! I am a huge Looney Tunes fan and to see this come up in Batman cartoon almost blew my mind.
Another amusing part of the episode is the scene where Bat-Mite polls a crowd of Batman fans at a Comic-Con to see what they think of this version of Batman. This scene was written specifically because of all the controversy about this being a "kiddie Batman show" before its premiere. One fanboy stands up and says "I'm sorry, that's not my Batman", an opinion shared by many who are put off by this series, to which the panel gives a reply that could very well rest as the final argument for anyone disputing the validity of this version of the Caped Crusader:
Batman's rich history allows him to be interpreted in a multitude of ways. To be sure, this is a lighter incarnation, but is certainly no less valid and true to the character's roots than the tortured avenger crying out for mommy and daddy.
One last thing and then I'll end this review. The Brave and the Bold panel at the Comic-Con featured in this episode is made up of caricatures of actual members of the show's creative team (in the same outfits and sitting in the same order as they were at the 2008 San Diego Comic-Con). From left to right, Andrea Romano, Dietrich Bader, Michael Chang, Ben Jones, Brandon Vietti, Michael Jelenic, James Tucker and Sam Register.


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Starting Jan. 11, VTA will reduce service to help mitigate a projected $70 million budget deficit in the 2010-11 fiscal year.
Weekday service will be cut 8 percent, Saturday service 10 percent, and Sunday service 16 percent.
The deficit is the result of a continued loss of state transit funding and a decline in sales tax revenue, VTA spokeswoman Jennie Loft said.
VTA bus lines that operated every 15 minutes will be cut to every 30 minutes or more. Line 76, which offers service between Los Gatos and Summit Road in the Santa Cruz Mountains, will be entirely cut. The River Oaks Shuttle will be discontinued after July 9.
"In general you're going to find service reductions primarily in areas and commute times when there's not a lot of ridership," Loft said. "On weekends you're going to find times in the morning and night when there's not a high volume of ridership."
Loft said the service reductions will save the authority around $6.4 million. VTA will look further for cost-saving strategies, such as deferring the purchase of bus rapid-transit vehicles, Loft said.
In addition to service cuts, the VTA has implemented many other cost-saving measures, including employee furloughs, wage freezes and a fare increase.
Information about service changes is available at www.vta.org/service_modifications.


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Great Shakes at Daniel (Eater.com)
Watch Video
Watch Video
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The Black Grouse #Distinctive Bartender Tour Miami.
The Black Grouse #Distinctive Bartender Tour Miami
Former Death and Co. bartender and current cocktail and hospitality consultancy Proprietors LLC Alex Day prepares a "Heads Up" cocktail by infusing Dry vermouth with watermelon using a iSi canister and N2O for a rapid absorption of the flavor into the Dry Vermouth.
Mondays are the best night of the week here. Cole Ramstaad and his jazz band draw the crowds while the rest of the city is sleeping…watch video.
One of top haunted hotels in the country honors its ghosts with specialty cocktails The Hotel Monteleone, considered one of the top 10 haunted hotels […]
Esquire Magazine Article by Leslie Pariseau Coming off a full week of serious debauchery at Tales of the Cocktail in New Orleans, I woke up […]
Here's a video shot during "Tales of the Cocktail" 2011 on "How to Build a Cutting Edge Ice Program" presented by NYC cocktail guru's Christy […]