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Helping Young Runners Develop. Coach Mark Hadley
- Harry Cross
- 2 years ago
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1 Helping Young Runners Develop Coach Mark Hadley
2 Topics 1) Primary Obligation: Fun, Fundamentals & Safety a) Keep It Fun! b) Make It Safe c) Teach Solid Fundamentals 2) 4 Tenets of Training a) Consistency b) Capacity c) Frequency d) Mixture/Balance 3) Training Phases 4) Special Considerations a) Nutrition b) Growth c) Life Style 5) Progressions 6) Predispositions 7) Benefits 8) Example Alana Hadley
3 Primary Obligations Working with young runners is a privilege We are helping the next generation of athletes get a solid start in the sport Primary obligations of a coach working with young runners: Keep It Fun Make It Safe Teach Solid Fundamentals
4 Keeping It Fun As Adults, kids will take cues from us we set the tone. It s about: Attitude, Attitude, Attitude Get To not Have To Mentality Never use running as a punishment Never force a kid to run
5 Make It Safe Enthusiastic kids tend to over do it Fast kids want to race everything Most kids believe more is better Most kids lack patience Structure helps ensure safety Proper structure doesn t eliminate fun, it helps preserve it Structure should be based around the fundamentals Individualize as much as possible Every kid is different Develop small groups of similar ability/level
6 Teaching Fundamentals We are coaches of people not just bodies Fundamentals is something that will stay with the young runner their whole life. The easiest and most effective time for them to learn the fundamentals is when they first start in the sport. Stress & Recover Principle Fight against the Rocky Montage, it doesn t work in distance running They don t get all the benefits of the hard work until they have recovered from it Make sure they know the purpose of each run Warm-Ups and Cool-Downs Proper use of dynamic and static stretching Form & Strength Work on instilling proper form increases efficiency & reduces injuries Strong core and proper balance between muscle groups Proper execution of different types of workouts / runs Define success proper execution and proper effort
7 The 4 Tenets of Training Kids are people too (sort of). The same basic physiological principles we use as adults apply to kids as well. Many of the same things that get adults into trouble are the same things that get kids into trouble: mainly increasing quantity or quality too quickly I believe there are 4 basic tenets to training distance runners: Consistency Capacity Frequency Mixture And if we balance them together (each with the others), they provide a synergy of fitness we can not get by focusing on 1 or 2 tenets alone.
8 Consistency The body adapts most favorably to what it does on a consistent basis Running is an endurance sport that is more dependent on fitness than skill. Consistency In Training: Stringing together multiple stress and recover cycles without interruption Reducing or eliminating interruptions to training Produces a stair-step effect to fitness over time A major key to maximizing improvement in distance running is the ability to string together long periods of consistent training. To Be Consistent, Training Must Be Sustainable We can not allow sustained deficiencies (in energy, nutrients, rest, etc.) Training must be done in a way that it can be repeated micro-cycle after micro-cycle
9 Capacity Sustainable capacity is one of the greatest tools a distance runner can have to help them realize their maximum potential. Capacity is the amount of work you can handle on a sustainable basis The quantity of work The amount of quality in the work To Build Up Sustainable Capacity Has to be done very slowly over time Increases in capacity have be small and incremental Long adaptation period before another increase is introduced If rushed it will often lead to injury or burn-out Ultimately each individual will have their own maximum useful capacity, based on genetics, lifestyle and other factors.
10 Frequency The body adapts well to things it does regularly, and poorly to things it does not do regularly. Every time we run our bodies make some further adaptations to running or maintain some existing adaptations to running. Every day we do not run we lose some of adaptations to running. Because of this we are often better off running easily rather taking a day off during the recovery portion of the stress and recover cycle. Running is a very specific sport, so cross training while good for general fitness and maintaining some aerobic conditioning, does not fully prepare you for running nor maintain all of the adaptations to running. Similar to capacity, frequency needs to be increased slowly over a long period of time, with changes made small and incremental and significant adaptation time permitted before being increased again.
11 Mixture Once a base level of fitness is obtained, stress workouts can be slowly added: long runs, speed workouts and tempo runs. I use a 3 Category 6 Training Zone system of stress workouts: Category Zone Type/Pace Speed Zone 1 Repeats done at 800 to 3k race pace Zone 2 Repeats done at 5k to 10k race pace Stamina Zone 3 Tempo or repeats done at (LT) 15k to HM pace Zone 4 Tempo run done at (AT) 30k to Marathon pace Endurance Zone 5 Steady State Long Run Zone 6 Easy Pace Long Run All areas of running are interconnected, so a weakness in one area will eventually hold back other areas as well or cause stagnation. For a new or young runners I recommend a balanced approach to workout mixture, working regularly on speed, stamina and endurance, to develop all around running fitness. This will aid their continual all around development in running, and allow them to find areas of natural weakness and strengths.
12 Speed Stamina Endurance Training Phases Training Cycle 6-12 weeks 8-16 weeks Race Peak Race Specific Specific Phase Focus on race specific demands Increase in race pace work Fundamental Phase Good mixture of workouts Shore up weaknesses Advancing balanced running fitness Ability/chance to race a variety of distances 1-3 weeks Regeneration Regeneration Phase Rest Recharge batteries (mentally/physically) Easy aerobic running I recommend that young runners stay in the Fundamental Phase year round except for a couple of short regeneration breaks. Save Specific Phase training until they have something meaningful to peak for later in their careers, or if a Specific Phase is used then keep it short (4-6 weeks). By doing this they will see the greater continual develop as a runner, experience a multitude of racing distances, and establish where their interests and predispositions lay.
13 Special Considerations There are special considerations we need to make in dealing with kids. Nutrition Growth/Maturation Life Style
14 Nutrition We need to teach kids that nutrition is part of training. That they can sabotage the hard work they are doing in practice by not eating properly or eating enough. Focal Points: Balanced Healthy Diet good mixture, healthier foods Eat Enough! Kids must not under run their caloric burn rates Calcium/Vitamin D recent study found that the average high school girl only gets 50% of the calcium she should be getting for proper health and development. Body needs sufficient Vitamin D to absorb the calcium. Iron becomes a bigger issue after puberty Healthy Fats Incredibly important, especially for girls Hydration developing healthy habits
15 Growth Often kids go through growth spurts, not even/consistent growth, and this causes changes in performance. During growth spurts, a young runner s performance often will stagnate or regress slightly. But their bodies adapt best to the growth spurt if we remain mostly consistent with their schedules. Effort Trumps Time doing a workout at the proper effort level is what matters as long as we do that we get the benefit from it, regardless of what the watch says. Effort is the goal, time/pace is our guide
16 Life Style Kids lives are complex and can be very stressful Academics Family Friends/Social Athletics Many have a hard time finding a balance in their life Where running fits in to this balance will determine what they can handle in training Running/Training can also be a great stress relief Sleep: epidemic of high school kids not sleeping enough Similar to nutrition, sleep/rest is a important element of training
17 Progressions Coaches Should Plan Ahead What is the logical next step(s) for young runner How do we begin to prepare them for the next step Progressions / Next Steps Small and incremental steps Plenty of time for their bodies to adjust / get the benefits of the change before another change is introduced. Flexible Timing Keep the time frames for next step(s) flexible Growth/Life Style considerations can and will cause changes to the schedule. Anytime we are dealing with kids, all plans should be done in pencil.
18 Predisposition Over time, you may notice certain predisposition in young runners that will begin to give you a clue as to ultimately what direction/events they wish to head in and where their best chance for success is. The higher the level they get to in the sport the more apparent some of these predispositions become Physical Predispositions: Muscle Fiber Make-Up Muscular-Skelatal Build Mental Predispositions: Personality Predisposition towards certain types of fatigue
19 Benefits Running is a GREAT sport for kids, one with tons of benefits. Physical Benefits Cardio-vascular health Regulation of energy levels Weight control (anti childhood obesity) Mental Benefits Discipline Focus Memory XC teams usually have one of the highest GPA averages of any sports Emotional Benefits Stress Relief Self Esteem Ability To Deal With Peer Pressure
20 Example Alana Hadley Year: 2011 Age: 14 Height: Highlights Mar Win Corporate Cup Half Marathon 1:21:15 Apr - Win VertKlasse Meeting 5,000 17:06 Apr - Win Radford Invitational 10,000 36:15 Sep Virginia Beach Rn R Half Marathon 1:17:15* Nov Savannah Rn R Half Marathon 1:16:58** Dec Foot Locker Finalist as a freshman * 1 st American & World Single Age Record (14 yr olds) ** 3 rd Overall & World Single Age Record (14 yr olds) (5:52 per mile avg. 5k in 17:52 and 10k in 36:10 enroute)
21 Example - Start Running As A Positive Grew up around running Mom and Dad were runners Always has thought of running in a positive light First begged to go on a run at age 3 Started running on a semi-regular basis at age 6 Ran first 5k road race at age 6 and fell in love with it Kept asking when we could go to another running festival
22 Example - Progression Age Runs per week Weekly Total Type of runs Times miles all easy 5k - 29: miles all easy 5k - 25: miles mostly easy, occasional fartlek 5k - 23: miles occasional fartlek or short tempo 5k - 21: miles introduced long runs 5k - 19: miles good mixture 5k - 18: miles good mixture 5k - 17: miles good mixture 10k - 38: miles good mixture 5k - 17: miles good mixture 8k 29: miles good mixture HM 1:21: miles good mixture HM - 1:16:58
23 Example - Fundamentals Alana has set warm-up and cool-down routines for various workout types Weekly Routine Includes: 2 drill/strength circuits per week 4 core circuit per week Perpetual Fundamental Phase no peaking, just sustainable work focused on improving all around balanced running fitness 3 stress workouts per week Minimum of 1-2 easy days between stress workouts 1 stress workout focused on speed 1 stress workout focused on stamina 1 stress workout focused on endurance
24 Example Drill/Strength Drill / Strength Circuit (25-30 minutes) 1) High Knees - 2 sets of 50 meters 2) Butt Kicks - 2 sets of 50 meters 3) Paw Skips (b-skips) 2 sets of 40 meters 4) Walking Lunges 2 sets of 25 meters 5) Cone Hops 2 sets of 24 cones 6) Diagonal Cone Hopes 2 sets of 24 cones 7) Acceleration Sprints - 6 x 100 meters 8) Box Step 2 sets of 20 (each leg) Pictures/Videos of Each: Core Circuit (5-10 minutes) 1) Push-Ups 2 sets 2) Bicycle Crunches 2 sets 3) Prone Alternate Arm-Leg Raises 2 sets 4) Dynamic Plank 2 sets 5) Single Leg Bridges 2 sets
25 Example Nutrition Healthy Appetite eats a lot and a good variety (fruits, veggies, grains, meat, dairy, junk) Make sure she had plenty of sources of health fats (nuts, seeds, etc.) Blood test once every 4 months checking CBC, Ferritin, Vitamin D Takes supplements : Iron (2 days on 1 day off) Calcium (every day) Vitamins D & C (every day) Multi-Vitamin (every other day)
26 Example Life Style Balanced lifestyle is a must for Alana: Academics straight A student in honors classes Family good sister, works with her little sister, supports brother Service teaches a Faith Formation class to first graders Social lots of friends (good mix of runners and non runners) Groups involved in various Chorus Groups Hobbies reading, singing, texting/facebook Sleep huge sleeper (9-11 hrs a night)
27 Example Predispositions Alana s Predispositions Alana has a strong physical predisposition for distance running Small, strong bone structure Long legs in comparison to torso Strong ligaments (never been injured) Small calves Alana s has a very strong mental predisposition for the longer distance races Diligent Personality Handles energy system fatigue extremely well Enjoys and excels at long runs and tempo runs Interests and predispositions seem to both indicate her best events may eventually be the longer races (half marathon to marathon).
28 Contact Coach Mark Hadley
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text: Select an international website Zoover.at Zoover.be Zoover.ch Zoover.co.uk Zoover.com.br Zoover.com.tr Zoover.com.ua Zoover.cz Zoover.de Zoover.dk Zoover.es Zoover.fi Zoover.fr Zoover.gr Zoover.hu Zoover.it Zoover.lt Zoover.nl Zoover.no Zoover.pl Zoover.pt Zoover.ro Zoover.ru Zoover.se Home Destinations Accommodations Awards Add review Add review Add photos Add videos Add new accommodation Add attraction Home Add review Germany North Rhine-Westphalia Bedburg-Hau Accommodations Bedburg-Hau Reviews (0) Photos & videos (9) Accommodations (2) Attractions (93) Weather forecast Map Tips (0) More Question and Answer (0) Appreciation 7.0 Nightlife 2.0 Culture 8.0 Surroundings 8.0 Atmosphere 6.0 Care for nature 8.0 Weather 17° / 23° 27 Jul 2017 Weather forecast and climate... 7 1 Review Are you looking for a well-reviewed accommodation for your holiday in Bedburg-Hau? Below you are able to find all accommodations in Bedburg-Hau. Sort by Zoover recommends Rating Reviews Distance from center 2 Accommodations Germany, North Rhine-Westphalia, Bedburg-Hau Location Radius: Select 2 km 10 km 20 km 50 km Country Germany Region North Rhine-Westphalia Destination Bedburg-Hau Accommodation Accommodation Hotels in Bedburg-Hau Bed and Breakfasts in Bedburg-Hau Search within results: - click Add review Hotel: Landgasthaus Schwanenhof Bedburg-Hau, 1.4 km from center Germany North Rhine-Westphalia Bedburg-Hau - click Add review Bed and Breakfast: Ana Bedburg-Hau, 2.8 km from center Germany North Rhine-Westphalia Bedburg-Hau Hotels Hotels in Keulen (Köln) Hotels in Düsseldorf (Dusseldorf) Hotels in Winterberg (Sauerland) Hotels in Schmallenberg (Sauerland) Hotels in Essen Hotels in Bonn Hotels in Medebach (Sauerland) Information about Bedburg-Hau Weather Bedburg-Hau Map Bedburg-Hau Photos Bedburg-Hau Videos Bedburg-Hau Question and Answer Bedburg-Hau Nearby destinations Emmerich Kalkar Rees Weeze Kleve Goch Kevelaer Are you looking for a well-reviewed accommodation for your holiday in Bedburg-Hau? Below you are able to find all accommodations in Bedburg-Hau. Bedburg-Hau scores a 7.0 out of 10, based on 1 reviews read more Are you looking for a well reviewed accommodation for your holiday in Bedburg-Hau? Below you are able to find all accommodations in Bedburg-Hau. You are able to find reviews about 1 Hotel and 1 Bed and Breakfast in Bedburg-Hau. To find your perfect accommodation, please use the filters on the left side. On top of that you will find 9 vacation photos of Bedburg-Hau on Zoover. - - - Less text


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|Message view
|« Date » · « Thread »
|« Date » · « Thread »
|Nicola Ken Barozzi <nicola...@apache.org>
|Re: forrest:hooks configurations examples (was [Views]
 strange behaviour)
|Wed, 27 Jul 2005 09:28:07 GMT
Thorsten Scherler wrote: > On Wed, 2005-07-27 at 08:18 +0200, Nicola Ken Barozzi wrote: > >>Thorsten Scherler wrote: >>... >>>Here is a small summary example: >>><forrest:hook class="testClass" type="span" nbsp="true"/> >>><forrest:hook name="testId" type="span"/> >>><forrest:hook class="testClassDiv" /> >>><forrest:hook name="testIdDiv" type="div" nbsp="true"/> >>> >>>will be transformed to: >>> >>>  >>> >>>
 >>>

 >> >>Again, why cannot we use the second version instead of creating another >>new language? > > The downside of your suggestion is that it is limited to html. It is not, it's just naming. What makes: <forrest:hook class="testClassDiv" /> less html-dependant than:   ... > I looked a little bit more into velocity and making experiments to use > them *within* a forrest:view configuration (*.fv). Actually that would > leverage the logic part of forrest:views but still using the new concept > in combination with special velocity templates (not outputting html > directly but the forrest:view dsl). ... > Now to some arguments for not using ,.... > Lets say I want to implement a "fo" forrest:view. If we use
 and >  we limit the usecase of forrest:hooks to this "graphical helper > container" of html which do not exist in fo. A div would probably be > e.g. a <fo:block/>. > > Now using <forrest:hook type="block"/> is easier extensible for new > upcoming formats that are based on forrest:views. The other thing is > that a hook in e.g. inx can as well structure the document into multiple > pages. This hooks do not got transformed into an element but rather used > for structuring purposes only. > > The last example would be something like <forrest:hook type="table"/>. > If we use
 instead that will not work for fo the same way like > in html both format will need another structure for "table". When hiding > the implementation behind the "forrest:hook" interface we can use > <forrest:hook type="table"/> for html and fo the same way and the format > implementation will take of the different processing. > > Summary: > A forrest:hook is an abstract layer for *any* "graphical helper > container" (not only html), like an "interface". Each format can > implement special matcher and transformer which decide how and whether > forrest:hooks get transformed in the final output format. Wait a second, I don't mean that writing  I want that outputted directly. What I really mean is: <forrest:span forrest:class="testClass"> </forrest:span> Using a default namespace, it becomes:   -- Nicola Ken Barozzi email@example.com - verba volant, scripta manent - (discussions get forgotten, just code remains) ---------------------------------------------------------------------
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Simplicity 4115; ca. 1952; Misses One-Piece Dress with Scarf and Detachable Cuffs: The bodice is fitted and the full skirt features soft pleats in front and pockets in the side seams. The front opening extends below the waistline. Three quarter length sleeves and a contrasting scarf and detachable cuffs style view 1. View 2 features short sleeves.
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The vision simulator was an invention by Doc Brown that consisted of a chair and a viewing apparatus. It allowed the viewer to view the world though the lens of an infected eye.
When Marty McFly used the vision simulator to simulate Doc's dog Einstein's vision, he noted that everything resembled cats. Thus, Doc humorously referred to this infection as cat-aracts.
The infection was cured using distilled juniper berries, which are often used to combat bacteria, so Einstein probably had a bacterial infection in his eyes.


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Is Google My Tracks 2.0 update a failure?
I was out of office the past two months on a business trip, and Google released the location app My Tracks 2.0 version during that period of time (now available on Google Play). So I wasn't able to write something on that in time. This is not a major upgrade, but quite controversy. This post […]Read more »


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Oil exchange traded funds were higher Tuesday after OPEC boosted its forecast for global oil demand by 1.9 million barrels a day through 2015.
However, the Eurozone debt crisis and a sluggish U.S. economy are risks to the global recovery, OPEC said in an annual report.
"The recovery has in fact been swifter than expected," OPEC's Vienna-based secretariat said in a Bloomberg report. "Risks appear skewed to the downside, especially since the sovereign debt crisis in some EU countries seems to be spreading and the world economy slowing down further."
Crude futures were trading around $96 a barrel Tuesday morning. [Oil ETF Rallies 50% from Low]
U.S. Oil Fund (NYSEArca: USO) is up more than 10% over the past month and is testing its 200-day moving average. The ETF hasn't made a sustained push above the 200-day average since dropping below the key technical level in June.
U.S. Oil Fund


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Line Allen Cardigan
Line Allen Cardigan
The perfect oversized cotton cardigan for spring/summer evenings. Dry clean recommended. Front button closure. Pouch pockets. Ribbed trim. Modeled in size S.
Vincent Park
A must-stop in Vancouver's Main Street shopping district, Vincent Park is a petite boutique jam packed with timeless pieces and cult brands for women and men. You'll want to hang out with the owners in their warm industrial space while perusing their collection of clothes, accessories and apothecary. Shop labels like Jeffery Campbell, Cheap Monday, Myne, Baggu and more.
Do you have questions about this product? We're here to help!


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Extraordinarily Luxurious, Environmentally-Friendly Design
Visitors to this extraordinary home will be stunned by the harmonious marriage of nature and architecture, forming a seamless landscape where marble merges with ocean and corral cliffs are as close as paintings on the wall.
Designed by a renowned Dutch architect this magnificent home was lovingly crafted to be the manifestation of a dream. The breathtakingly beautiful 360 degree views are the envy of all who visit. Residents enjoy five star luxury accommodations in a unique space that inspires the awe and pride of owners and guests alike.
The custom design of the house follows the contours of the land to perfection. It is positioned for the best wind and view exposures, and offers countless comforts, conveniences and luxuries that are coveted by homeowners on Curacao, or anywhere else in the Caribbean.
Environmentally-friendly design elements were of primary importance in the conceptualization and construction of this magnificent home. Sustainably sourced, recyclable and natural materials such as natural stone, clay, glass and aluminum are thoughtfully integrated throughout the home. It's carbon footprint is small primarily because of the use of these materials. All of this was achieved without sacrificing the luxury and timeless elegance that a residence of this calibre commands. In addition to their environmental advantages, these premium natural materials are extremely long lasting, and will ensure that this house is the crowning jewel in any individual's real estate portfolio for decades to come.
Both the interior and the exterior of the house were designed with meticulous attention to water requirements. The water for the pool and garden irrigation can be supplied by either municipal water, or the home's very own built-in, Reverse Osmosis Desalination System, which produces drinking-water-quality fresh water, on-demand directly from the sea. Solar panels provide hot water. Even the landscaping was painstakingly conceived and planted with exotic and flowering plants that are either native to the island, or have very little need for water.
This luxurious home is literally the last house on Curacao. The location is as peaceful and majestic as it is strikingly vibrant and alive with the rhythm of nature's most spectacular creations: crystal clear ocean, corral cliffs, exotic wild birds, an extensive array of marine life, Curacao's highest mountains and largest National Park, and the constant breeze of the famous trade winds blowing across the open ocean. It's breathtaking natural beauty has a profound affect on anyone who desires to pause in the midst of a busy life, business or other obligations.
To prolong your time on this island paradise, the home has been outfitted with extraordinarily fast, wireless internet everywhere in the house - including the garage (or gym). With speeds that rival that of major metropolitan areas in North American and Europe, you can run your business or personal life from the Pool Terrace with your feet in the water, your eyes fixed on the ocean, watching schools of tuna feeding and soaring through the air, and pods of dolphins or whales swimming past your house.
All indoor and outdoor rooms are finished in luxurious, polished, imported travertine marble.
Please feel free to contact us to view this remarkable place!


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text: Where in DFW can you find some good asian breakfast dishes served in the morning? I am guessing that Richardson, Garland and Carrollton have to have some good options. Congee? Khao tom? Johk? Kaya toast with soft boiled eggs? Roti parathas? Nasi lemak? Other recommendations are welcome. Please share. Thanks.


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Genetic Disability Characteristics; Discrimination in Enrollment, Terms, Conditions, Benefits, Rates or Commissions
California. Laws, statutes, etc.
Bibliographic Citation
Annotated California Codes, Health and Safety Code, 1998 Supplementary Pamphlet; Section 1374.7
Effective 1 January 1997
Permanent Linkhttp://hdl.handle.net/10822/530393
MetadataShow full item record
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An act for the purpose of prohibiting the use of certain genetic information to deny or otherwise affect a health insurance policy or contract; prohibiting the request or requirement of certain genetic information as a basis for issuing or renewing health benefits coverage; prohibiting the disclosure of certain genetic information to certain persons without certain authorization of the individual from whom the genetic information was obtained; identifying certain permissible purposes for disclosure of genetic information; defining certain terms; repealing the termination date of certain provisions of law that relate to the use of genetic tests; and generally relating to prohibiting discrimination on the basis of genetic information in health insurance Maryland. Laws, statutes, etc. (1999-04-13)
Genetic Disability Characteristics; Discrimination; Information Seeking California. Laws, statutes, etc. (1997-01-01)
Law-dictionary and glossary, interpreting such difficult and obscure words and terms, as are found either in our common or statute, ancient or modern, laws. With references to the several statutes, records, registers, charters, ancient deeds, manuscripts and law-books, wherein the words and terms are used. Blount, Thomas, 1618-1679 (London : Printed by Eliz. Nutt and R. Gosling for D. Browne, J. Walthoe, J. Nicholson, B. Tooke, D. Midwinter, B. Cowse, M. Welllington, R. Gosling, W. Mears, J. Browne, J. Hooke, F. Clay, and E. Nutt, 1717., 1717)


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Really helpful staff, very straightforward ordering process, one of the clearest and easiest delivery processes I have ever had and, to top it all, a really fantastic product which I was able to put together myself without having to bother the husband! Would 100% use Woodblocx again and will be recommending to everyone!
Service rating : delivery was on schedule though tracking had to be checked by phone.
instructions had 4 ground fixings but only 2 supplied; checked again by phone.
advice readily supplied, staff very helpful.
product very substantial and fairly straightforward to construct
Product : great product looks good and fairly straightforward construction


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Standard-yield ink cartridge delivers outstanding results page after page in your Lexmark X2690, X4690, Z2490 and Z2390. Superior Lexmark design means precision pairing between printer and cartridge for value, quality and environmental responsibility you can count on. Lexmark Return Program cartridges are patented print cartridges sold at a discount in exchange for the customer's agreement to the license requirement that the cartridges will be used only once and returned only to Lexmark for remanufacturing or recycling. These patented cartridges are licensed for single use only and will stop working after delivering a fixed amount of ink and/or toner. Cartridge yields approximately 175 standard pages.
Office & Business > Office Equipment & Supplies > Supplies > Print Supplies > Toners & Cartridges


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Special Touches – Add-on to your getaway
Add the perfect touch to any romantic Florida Escape. Whether you are enjoying a honeymoon, a birthday getaway, or just some time away, we are happy to arrange a "special touch" that is sure to add extra meaning to your memorable visit. Just ask!
Roses: When you arrive in your guest room, it will glow of love and affection with a dozen beautifully arranged roses. $50.00
Carriage Ride: What could be more memorable than a carriage ride around Old St. Augustine? The horse and carriage will pick you up at the front door and take you for a romantic or narrative ride in the Historic District. What a wonderful way to top off a special occasion! $135.00
Breakfast in Bed: Surprise your special someone with our delicious breakfast, delivered to your room on wicker bed trays. Just wake up, slip into our Carriage Way robes, and casually savor your breakfast. $25.00
Chocolate Covered Strawberries: 6 artisan-dipped chocolate covered strawberries waiting in your guest room upon your arrival. (Based upon seasonal availability of strawberries & 24 hours notice needed). $25.00
Fruit and Cheese Tray: This is an ideal accompaniment for your champagne, wine, or sparkling juice. We'll arrange special cheeses and crackers with juicy, plump fruit that will satisfy your taste buds. Delicious! $25.00
Cake: A special celebration? For a birthday, anniversary, intimate wedding, special achievement, or really any reason, we'll provide a small cake to celebrate the moment. $25.00
Gourmet Picnic Lunch: A take-along gourmet picnic may just top off your special visit. We'll fill a huge picnic basket with a delicious picnic lunch. Just spread the blanket out on the lawn of the Castillo de San Marcos, the beach, or perhaps the old lighthouse and enjoy at your leisure! $89.00
Corks and Forks Tour: Eat, drink and TASTE your way through St. Augustine! Voted 'BEST CRAWL' by TRAVEL AND LEISURE MAGAZINE! Tour Includes: 3 hours of food and wine, 4 to 5 food tastings venues, 3 to 4 wine sample venues, Fun and informative guided walking tour. $79 Per person
Vittles and Vino VIP Carriage Tour: Eat, drink and TASTE your way through St. Augustine on the PREMIER TASTING EXPERIENCE! A Tasting Tours EXCLUSIVE!! Our #1 Rated Tour on TripAdvisor! Tour Includes: 3 hours of food and wine, 4 to 5 food tastings venues, 3 to 4 wine sample venues, One bottle of wine (red or white) to share and enjoy on the carriage ride, Fun and informative guided tour. $119 per person
Something Else? If you don't see what you would like above, or there's something special that you want, ask us. We'll try our best to accommodate you and to make your stay a memorable one. Please contact us with your special requests!


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Crisis line
As the primary outreach service of ITCS, Crisis Line provides a confidential, listening ear for individuals facing problems or challenges that they don't know how to deal with.
People suffering from marital and relationship problems, abuse, alcoholism, stress and anxiety, job loss, financial problems, difficult teenagers and other emotional problems can turn to Crisis Line for help. Callers maintain anonymity and receive free and professional accessibility to:


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If an item you ordered from TextbookRush does not meet your expectations due to an error on our part, simply fill out a return request and then return it by mail within 30 days of ordering it for a full refund of item cost.
Learn more about our returns policy
Description: Not so very long ago, Eragon—Shadeslayer, Dragon Rider—was nothing more than a poor farm boy, and his dragon, Saphira, only a blue stone in the forest. Now the fate of an entire civilization rests on their shoulders.Long months of training and battle have brought victories and hope, but they have also brought heartbreaking loss. And still, the real battle lies ahead: they must confront Galbatorix. When they do, they will have to be strong enough to defeat him. And if they cannot, no one can. There will be no second chances.The Rider and his dragon have come further than anyone dared to hope. But can they topple the evil king and restore justice to Alagaësia? And if so, at what cost?This is the much-anticipated, astonishing conclusion to the worldwide bestselling Inheritance cycle.Sneak Peek at Chapter TItles fromInheritanceMooneaterTo Feed a GodBlack-Shrike-Thorn-CaveA Crown of Ice and SnowA Cradle SongDancing with SwordsA Sea of NettlesNo Honor, No Glory, Only Blisters in Unfortunate PlacesThe Hall of the SoothsayerBurrow GrubsFrom the Hardcover edition.
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All the information you need in one place! Each Study Brief is a summary of one specific subject; facts, figures, and explanations to help you learn faster.
List price: $19.99Copyright year: 2012Publisher: Random House Children's BooksPublication date: 10/23/2012Binding: PaperbackPages: 880Size: 5.75" wide x 8.25" long x 2.00" tall Weight: 2.002Language: English
Christopher Paolini was born in Southern California on November 17, 1983, but grew up primarily in Paradise Valley, Montana. He was home schooled and at the age of 15, graduated from high school through an accredited correspondence course at American School in Chicago, Illinois. He decided to write a book and after three years of writing and editing, Eragon was self-published in 2001. The Paolini family spent the following year promoting the book themselves by giving presentations to the local library and high school and then eventually branching out to libraries, bookstores, and schools across the United States. After his step-son read a copy of the book, author Carl Hiaasen brought Eragon to the attention of publisher Alfred A. Knopf, who acquired the rights to publish Eragon and the rest of the Inheritance Cycle in 2003. The other books in the cycle include Eldest, Brisingr, and Inheritance. Eragon was made into a movie in December 2006.
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Case Material: Stainless Steel Case Size: 37mm X 43mm ( Lug tip to Lug tip ) Bracelet : Stainless Steel 7 3/4" long Movement: Quartz Crystal : Sapphire Dial: Gray textured with with registers Crown: Push - Pull Case # 55850613 No Box / No Papers Working Condition Guaranteed Authentic
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Who do you think could stop an apocalypse that was set to take place because God lost faith in his creation (humans, not kangaroos)? I mean, really, if God wants to wipe us out, I doubt there'd be much that could talk him out of it. But that's why we have fictional stories about the end of days; to prove my ass wrong!
A huge list of names has just been added to the cast for Screen Gems' upcoming apocalyptic film, Legion, the directorial debut of one Scott Stewart, according to Variety. Some of the names on the list are Charles Dutton, Paul Bettany, Dennis Quaid, Tyrese Gibson and Lucas Black. The story, as implied earlier, follows Bettany as the Archangel Michael (pictured) as he tries to thwart the end times by working with a group of strangers who have to protect the birth of the Messiah.
Could be horrific, could be preachy; it's a fine line to walk so let's hope newcomer Stewart isn't overwhelmed by the talent he's dealing with to the point that he can't keep an eye on it. Shooting on Legion starts in New Mexico soon.
Find a way to thwart stuff in our Dread Central forums!


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Allwin Global
Allwin Global is an established global solution provider since 2006, headed by our founder, who has accumulated more than 30 years in the air filtration and HVAC industry.Today, Allwin Global in close collaboration and partanership with established and proven quality suppliers, offer a wide array of products from raw materials, semi-finished components, production machineries to high purity filtration products, to meet the ever increasing demand and needs of our global clienteles. We believed in delivering value-added, quality worthy and competitive price products and services to all our clients.With our professionalism and accountability in our scope of work, you can put your trust in us and we are confident that we can form a truly great "Partnership Build to Last".
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Distributor, Exporter, Importer, Manufacturer
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Processing Equipment: Processing Equipment
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Turn over:
$ 1,000,000 - $ 10,000,000


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Summer Market Rally – Hot town, summer in the city!
Hot town, summer in the city!
Something momentous occurred last week which many vacationers may have missed if they were sitting on the beach. For the first time this century, all 3 major averages, the Dow Jones Industrials, the Nasdaq tech index and the Standard and Poor's 500 index all closed Thursday at record high levels! The Nasdaq had been the last of the major averages to set a new high surpassing the levels last seen at the height of the tech bubble. Finally now, in the heat of the summer, with volumes and volatility low, more than 16 years later those buy and hold investors who bought the top back in 1999 can finally be vindicated and "Party like its 1999" once again and scratch their trade without realizing a loss.
A July poor retail sales number caused the markets to retreat a bit on Friday but the summer rally appears set to continue Monday morning. Positive earnings releases in Macy's (M) and Nordstroms (JWN) earlier in the week ran counter to the flat macro release reported for the prior month. This highlights certain flaws in looking at headline numbers and more importantly shows that in this economy there are pockets of strength in the consumer sectors. Auto sales showed a surge of 1.1% – again running counter to Ford (F) cautious release. Also gasoline spending is included in the macro report, which due to lower prices at the pump skewed the spending result lower. Lower prices for gas evidently put more money into consumer's pockets which if my wife is the example was quickly spent at department stores in back to school shopping!
This week there are a trickle of earnings reports still to come – more retailers TJX Companies (TJX), Home Depot (HD), Target (TGT), Gap (GPS) and Dicks Sporting Goods (DKS)
But the focus for most traders will be on the release of the minutes from the July FOMC meeting. The tone of the meeting was decidedly more hawkish – implying another possible rate hike this year, and traders will be looking closely at the minutes to try to ascertain what justification the governors had for that change in tone. The minutes will be released at 2pm ET on Wednesday so be prepared for some possible gyrations around that time.
The coming days will see the summer Olympics end, college students making their way back to campus, and elementary and high schools also opening their doors once again. I feel that summer of low volatility may be coming to a close as well. Don't be lulled into complacency with the long stock risk in your portfolio. It is always a tough situation to try to time any market with just long stock. Do you stay in at all-time highs? Do you get out locking in gains but possibly missing out on further potential upside? Option traders have an alternative. There is a strategy available which gives potential market appreciation upside with a downside hedge. A way to allow you to take some chips off the table. There are benefits and costs of course as with all option strategies, but I encourage stock investors to come and learn all about it at a webinar we are hosting tomorrow, Tuesday August 16th at 4:30pm ET. The session is called Long Calls as a Stock Replacement Strategy. The webinar is free, the strategy could elevate your trading to the next level. You can register at www.optionshouse/webinars
Hope to see you there!
The above information is provided by OptionsHouse for informational and educational purposes only and is not intended as trading or investment advice or a recommendation that any particular security, transaction, or investment strategy is suitable for any specific person. You are solely responsible for your investment decisions. Commentary and opinions expressed are those of the author/speaker and not necessarily of OptionsHouse. Neither OptionsHouse nor any of its employees, officers, shareholders or affiliated companies guarantee the accuracy of or endorse the views or opinions of guest speakers or commentators. Projections or other information regarding the likelihood of various investment outcomes are hypothetical in nature and are not guarantees of future results. Results may vary with each use and over time. Any examples used that discuss trading profits or losses may not take into account trading commissions or fees.


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Tank "Please Don't Go Remix" feat. Shei Atkins w/download link MP3
download link: http://tweetmysong.com/0ys18ta http://www.sheiatkins.com http://www.twitter.com/sheiatkins http://www.therealtank.com Tank 'Please Don't Go' ...
Tank Please Dont Go Instrumental MP3
Download for free @ http://instromusic.com Tank Please Dont Go Instrumental Tank Please Dont Go Instrumental.
Tank - Please Don't Go MP3
Music video by Tank performing Please Don't Go. YouTube view counts pre-VEVO: 2811113. (C) 2007 Blackground Records, LLC.
Please Don't Go
Tankplease don't go (2x's) oh she found all the numbers i had in my car oh she called all the ones i had marked with a star oh i'm racing over to plead my case oh she saw it was me and slamed the door in my face chorous fellas[...]
TANK Please Don't Go MP3
rogerio santos 84721 R & B "rhythm and blues" "neo soul" "smooth soul" "Quiet Storm" "slow jams" "Slow Jamz" "volver a amar" " 90 R & B" "R de 80 & B" "nuevo ...
TGT (Tyrese, Ginuwine & Tank) - Please Don't Go (Remix) MP3
TGT (Tyrese, Ginuwine & Tank) - Please Don't Go (Remix) Mixtap: Tyrese -- Invisible Bully (The Lost Tapes) TGT (Tyrese, Ginuwine & Tank) - Please Don't Go ...
Tyrese feat Ginuwine & Tank--Please Don't Go (Remix) MP3
Tyrese feat Ginuwine & Tank--Please Don't Go (Remix)
Doobie - Tank Please Don't Go MP3
Singing a classic tank record for my r&b lovers!! follow me on twitter @DOOBIEDORM hit me up for some more covers.
Tank-Please Dont Go-(M.L. Cover) MP3
This is my cover to Tank's "Pleas Don't Go!!" Thanks for your support! Feel free to COMMENT, LIKE & SHARE....Thanks again.
Cover :"Please dont Go" by Tank MP3
Me singing Tanks Please don't go. Just messing around. tell me what you think.
Tank Please Don't Go Music Video 2007 MP3
http://nocostringtones.net MAKE YOUR OWN RINGTONES!!!! http://nocostringtones.net http://nocostringtones.net Get The Ringtone Now For Free!
Tank on Micheal Baisden Show- Please Don't Go.mp4 MP3
NOTICE: This video may contain copyrighted material. Such material is made available for educational purposes only. This constitutes a 'fair use' of any such ...
Tyrese feat Ginuwine & Tank--Please Don't Go (Remix) MP3
Tyrese feat Ginuwine & Tank--Please Don't Go (Remix)
TGT - please dont go remix MP3
fan video remix tyrese ginuwine tank with video clips from tyrese and ginuwine.
Tank "Please Don't Go" Cover MP3
RedAlertFashionShow #HIVAidsAwareness Marcus Clarke leading.
Please Don't Go (Remix) Tyrese, Ginuiane, and Tank (TGT) MP3
Tank Please Don't Go/Maybe I Deserve Live feat @SheiAtkins MP3
http://www.sheiatkins.com http://www.twitter.com/sheiatkins http://www.therealtank.com Shei Atkins, totally caught off guard is called on stage to come sing with ...
Please Dont Go - TGT (Remix) Tyrese, Ginuwine, Tank MP3
Please dont go by TGT. New song by Tyrese, Ginuwine and Tank. Tgt please dont go. Get the ringtone at http://www.instantdeal.net/ringtone.
Tank - Please Don't Go LIVE! MP3
SoulFood Festival Oklahoma City June 2009...we lost him at the end as you can see he jumped off stage and started running but ladies eat ur hearts out!!LOL.
Please Don't Go MP3
Provided to YouTube by Universal Music Group North America Please Don't Go · Tank Sex Love & Pain ℗ 2007 Blackground Records, LLC Author, Composer: ...


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That Music Thing -- in East Nashville
12th & Broad
Friday, March 28, 2014 from 7:00 PM to 10:00 PM (CDT)
Who's Going
San Francisco, California
London, United Kingdom
Florence, Italy
Event Details
Join 12th & Broad as we host That Music Thing – In East Nashville.
We want to get you outside of the bars and the same ole' music venues so we're throwing this party at a warehouse that's undergone an incredible makeover by Kate Kills It.
We're bringing together some of the hottest local bands with the help from our friends at Apple Road to make this one East side experience one you'll never forget.
---> 12th & Broad members GET IN FREE!
Become a 12th & Broad member HERE! <----
Read more about the folks we're collaborating with:
Urban Green Lab -
is Nashville' first hub for sustainable living. We will offer citizens hands-on educational workshops that focus on sustainable living practices such as urban gardening, home weatherization, energy and water conservation, DIY projects and much more! Founded as a nonprofit, this first-of-its-kind organization is designed to "bridge the gap" between thinking and doing and, in the process, move sustainability from concept to daily reality for an increasing number of citizens.
Urban Green Lab's innovative partnering model that includes Nissan, other nonprofits, community centers and government agencies, focuses on facilitating programming that will have a measurable impact on the lives of people in Nashville.
Kate Mills Design -
I'm a ruthless hunter of all things old and storied. I help interior designers, businesses and all around interesting people find the best pieces to tell their stories.
Who: I'm a fearless finder of furniture and unique pieces for interior designers, photographers, set designers, home and business owners. I also provide interior restyles from one room to the whole shebang.
Why: I mean, if I needed to remove my spleen, I guess I could....but more than likely I'd head to a doctor first. Putting a collection of things together takes a lot of time, a good eye, a big mouth and contacts galore. So if you possess all those things in spades, by all means...have at it.
Apple Road -
We specialize in originating modern, innovative media campaigns for brands looking for higher visibility and further definition. If you're committed to the awesome that is a well-branded business, you are our client.
We belong to the family of:
-East Nashville Underground
-No Country Presents
When & Where
3701B Gallatin Pike
Friday, March 28, 2014 from 7:00 PM to 10:00 PM (CDT)
Add to my calendar
12th & Broad
We create uniquely Nashville experiences and celebrate city culture through events, specialty content and creative experiences artfully designed for Nashvillians passionate about their community.


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Saturday, January 15, 2011
Saturday Night At The Liberal Curmudgeon: 10,000 Maniacs Rediscovered
When I last showcased 10,000 Maniacs in August 2009, I thought the alternative rock band had broken up following the departure of singer Natalie Merchant. I was pleasantly surprised to learn that the group is still performing and has a web site and YouTube channel. What's more, they're fronted by Mary Ramsey, an impressive, strong lead vocalist in her own right and a violist. Above the band performs "Love Will Tear Us Apart" at the Scharmann Theatre, Jamestown, NY, January 16, 2010.
Share |
Posted by Jeff at 12:51 PM
Labels: 10000 Maniacs
1 comment:
- Steven said...
Thanks for the mention. Natalie quit the band 18 years ago. Our guitar player, Robert Buck died 10 years ago. We miss him very much. We are still playing and writing songs and this year- 2011 - we'll celebrate our 30th Anniversary with a new record and some select concerts around the country. Follow our antics on facebook.
- April 30, 2011 at 3:35 AM
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How long is pink eye in Seniors contagious?
Has it been treated? If yes, 24-48 hours and it should be ok. If not, it still is contagious and needs treatment!
How long does pink eye stay contagious?
Pink is most commonly a virus. Viruses are always contagious. They will be contagious until the body can fight all of them off.
If a person dies of a contagious disease is corpse contagious?
Bud, the answer is sometimes yes. It depends both on the nature of of the contagious bug and the amount of time and how much drying has occurred. All contagious organisms begin to die when the in...
Read More »
Is it best to paint ur room pink with pink carpet and pink bed covers?
Yes if you are 5 years old
I hav'nt got pink hair, I tell you it's not pink. Is this a question?
The answer to your question is Yes.


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The .exe extension on a filename indicates an executable file. Executable files may, in some cases, harm your computer. Therefore, please read below to decide for yourself whether the RegistryCleaner.exe on your computer is a Trojan that you should remove, or whether it is a file belonging to the Windows operating system or to a trusted application.
Click to Run a Free Scan for RegistryCleaner.exe related errors
The process known as NETGATE Registry Cleaner belongs to software NETGATE Registry Cleaner or WinMend Registry Cleaner by NETGATE Technologies s.r.o (www.netgate.sk) or WinMend.com.
Description: RegistryCleaner.exe is not essential for the Windows OS and causes relatively few problems. The RegistryCleaner.exe file is located in a subfolder of "C:\Program Files".
Known file sizes on Windows 10/8/7/XP are 2,303,440 bytes (25% of all occurrences), 2,303,448 bytes, 1,947,608 bytes or 3,432,960 bytes.
The file is not a Windows system file. The program is not visible. The file has a digital signature. The software starts upon Windows startup (see Registry key: Run). RegistryCleaner.exe is able to record keyboard and mouse inputs and monitor applications. Therefore the technical security rating is 28% dangerous, however you should also read the user reviews.
Recommended: Identify RegistryCleaner.exe related errors
Important: Some malware camouflages itself as RegistryCleaner.exe, particularly when located in the C:\Windows or C:\Windows\System32 folder. Therefore, you should check the RegistryCleaner.exe process on your PC to see if it is a threat. We recommend Security Task Manager for verifying your computer's security. This was one of the Top Download Picks of The Washington Post and PC World.
Summary: Average user rating of RegistryCleaner.exe: based on 3 votes with 2 user comments. One user thinks RegistryCleaner.exe is essential for Windows or an installed application. 2 users think it's probably harmless.
A clean and tidy computer is the key requirement for avoiding problems with RegistryCleaner. This means running a scan for malware, cleaning your hard drive using 1cleanmgr and 2sfc /scannow, 3uninstalling programs that you no longer need, checking for Autostart programs (using 4msconfig) and enabling Windows' 5Automatic Update. Always remember to perform periodic backups, or at least to set restore points.
Should you experience an actual problem, try to recall the last thing you did, or the last thing you installed before the problem appeared for the first time. Use the 6resmon command to identify the processes that are causing your problem. Even for serious problems, rather than reinstalling Windows, you are better off repairing of your installation or, for Windows 8 and later versions, executing the 7DISM.exe /Online /Cleanup-image /Restorehealth command. This allows you to repair the operating system without losing data.
To help you analyze the RegistryCleaner.exe process on your computer, the following programs have proven to be helpful: ASecurity Task Manager displays all running Windows tasks, including embedded hidden processes, such as keyboard and browser monitoring or Autostart entries. A unique security risk rating indicates the likelihood of the process being potential spyware, malware or a Trojan. BMalwarebytes Anti-Malware detects and removes sleeping spyware, adware, Trojans, keyloggers, malware and trackers from your hard drive.
nost_lm.exe tdrpm273.sys ppxcs.exe RegistryCleaner.exe hpmup094.bin minimavis.exe karasx2.dll iefixitnowplugin.dll 1gbar.dll gbiehbmb.dll rsync.exe [all]