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>Racing>Heart Rate/Pace advice for first half marathon
I have been training for my first half marathon. Once a week I do long run in the range of 70-80% HRR. Four days a week I run @ 75% HRR. Once a week I do hard run in the range of 80-85% HRR. Length of these hard runs is 50 minutes. I am concerned if I would able to keep my heart rate in 80-85% range for entire race or not since I never tried running in this zone for more than 50 minutes.
Please advice
Reports on long runs
an amazing likeness
I don't know anything about heart rate (other than 0 is probably bad...), so can't help there.
I think most of the answer lies in a simple question of what's your goal for this first half marathon? Is to finish the distance? Finish comfortably and get experience with the distance? Run the farthest you have ever run? Finish in a certain time? (etc, etc)
Normally I'd be concerned that a 50 minutes steady hard (tempo) effort isn't long enough, and would suggest you stretch that out to something like 70% of the time you expect to race a few times before the half. But if your miles are low and you're not routinely getting in 8 - 10 mile easy runs, I'd rather see you get as many 8-10-11 mile runs in as you can, rather than running hard.
I've done my best to live the right way. I get up every morning and go to work each day. (for now)
Your concern is not clear. This is the idea of running by heart rate - you run and you try to keep your HR in a specific HR range - there should not be problem with that. You probably meant something different - I guess, you want to keep the same pace and your HR withing 80-85% range at the same time. That usually doesn't happen. In most of the cases when you trying to keep to the same pace the whole distance, the heart rate creeps up and up - the more miles you ran, the more it goes up.
Hector, most of the HR folks seem to like just using their % of max HR, rather than messing with the HRR number. A lot of the folks here aren't big into HRMs at all.
When you say 80-85% HRR, that would be a big difference for me. I'm pretty sure my lactic threshold is between those 2 %'s and once I cross that I am not going to able to keep it up more than an hour. For me, 85% of my HRR is 90% of my Max HR and I couldn't hold that pace for a half marathon. 80% of my HRR is closer to 86% of my Max HR and I can hold that for a half marathon.
My average HR on my first marathon was 87% of my max HR. I used 90% of Max HR as a danger zone and I planned to back off if my HR got up that high during the first half of the race. Thankfully on race day it never did, I rocked along for the first 10 miles well under that and then pushed it in hard for those last 3 miles thinking of it as just a 5K to go.
Don't stress about it either way, race your plan and don't rely on your HRM except maybe as a danger warning type device if you get going to fast early on. Analyze it after the race is over if you want. Good Luck.
Age: 49 Weight: 202 Height: 6'3" (Goal weight 195)
Current PR's: Mara 3:14:36* (2017); HM 1:36:13 (2017); 10K 43:59 (2014); 5K 21:12 (2016)
How long do you expect your HM to take? 1hr? 2hr? longer?
The 80-85% HRR is close to LT range for most or about the effort one could maintain for 1hr when racing a 1-hr race. (npaden has already touched on this) If you can maintain that for 50min in training, that's definitely a hard workout, assuming you've got accurate data for your HRmax (based on field test). For some (probably not posting here), that's the time it might take to race a HM but for others, that might only get them to 5-mi mark and for others, something in between. You might need to go out a little slower / easier. However, training at that effort provides lots of benefits. That may or may not be the appropriate effort for HM for you.
How did you arrive at that effort level for your race?
Once you determine what effort you want to race at, you might do some runs at that effort to be sure you know what your breathing feels like at that effort. I suspect somewhere between 75% HRR and 80% is where you may want to be near the start. If you feel good, speed it up after the half way point (assuming flat HM).
MTA: What field test or race did you use to estimate your HRmax so you know your HRR % are accurate? (Please tell us you didn't use age-based formulae, which can be waay off for individual predictions.)
MilkTruck - My goal for HM is to finish it as fastest as I can. At this time in the training I am able to run HM distance during my long runs and I am thinking about race peace now.
Calbearsfan – I understand that if I run at the same pace, my HR will increase gradually. My concern: I am doing my tempo run for 50 minutes. It is also the longest duration at 80-85% of HRR. It is my understanding that a runner should able to maintain tempo pace (HR in my case) during HM. Since I never ran more than 50 minutes at tempo peace (HR in my case), I am worried if I would be able to maintain that pace (HR in my case) during my whole HM (~2 hours) or not. I don't want to start fast and burn out at 10 miles in the race.
Npaden – thanks for sharing your personal experience regarding HR. how did you figure that you can maintain 86% of your max HR during HM? So during the HM you start at 86% of your max HR and maintain it? I see that you kept 90% of your max as danger zone. What about minimum? Did you plan to run above certain HR?
AKTrail – I expect to run HM in around 2 hours. I believe got accurate data for max HR via field test. I arrived at that effort level for the race by reading http://mymarathonpace.com/Running_Calculators.html and other readings.
Training by heart rate is fine, but there is good evidence that optimal race performance will come from a constant pace (or very close), which will not typically be a constant heart rate (if you race at constant pace your heart rate will probably increase through the race).
The difficulty is knowing what the pace that you can maintain for 13 miles is. This comes from experience and from estimating from other race performances and training. If you have a recent race at another distance then use one of the many online predictors to get an estimate of your HM likely performance.
Hector, I was running at a target pace, just wanted to make sure I kept my HR below 90% until the last 3 or 4 miles of the race.
My max HR is 194 which I actually hit at the end of this race. 90% of max is 175 and that is right around what I think my lactic threshold is. If I get to 175 I'm only going to be able to keep that up for 5 or 6 more miles TOPS (probably less than that). Your lactic threshold may be higher or lower than 90% of your HR. Think 10K pace for your lactic threshold (that's probably not accurate for faster runners, but I know you are shooting for a sub 2 hour HM so I think that should be close for you).
There is a BIG difference for me in perceived effort between a 170 HR and a 175 HR. You can see that I rocked along from mile 2 to mile 7 around the same pace and avg HR. Starting with mile 8 through mile 10 my HR started picking up with not much of an increase in pace, I think that just shows my fitness level at the time and past mile 8 it was becoming harder and harder to maintain that pace, although it was still under my 90% max and my lactic threshold. At mile 11 I started picking up the pace and with the increase in pace and the fact that I'd been running for 10 miles already, my HR started to climb pretty good. Mile 12 I didn't increase the pace much but my HR was still climbing, Mile 13 I could smell the finish line and picked up the pace again and my HR climbed even faster to the end when I hit my max HR.
Here's my splits with HR numbers (that last split pace is a little slow, I didn't turn off my phone until about 10 seconds after I crossed the finish)
There is a fine line when figuring out your pacing on a HM. If I had started out at an 8:45 pace, I think I would have crashed and burned, but I felt great and rocked along at a 9:00 pace for 9 miles and was feeling great. That's why having a danger zone number in mind is important. If you start out and hit that number on mile 3 you probably need to slow down a bit. Weather is a BIG factor as well, and you need to adjust your expecations if it is warm on race day.
Oh well, that's my 2 cents. Probably not worth that much though.
Training by heart rate is fine, but there is good evidence that optimal race performance will come from a constant pace (or very close), which will not typically be a constant heart rate (if you race at constant pace your heart rate will probably increase through the race).
The difficulty is knowing what the pace that you can maintain for 13 miles is. This comes from experience and from estimating from other race performances and training. If you have a recent race at another distance then use one of the many online predictors to get an estimate of your HM likely performance.
The constant pace advice only works for flat races. In general, you want to maintain a constant effort - or as close to that as you can - esp. if hills are involved. The split chart from the organizers of a marathon I've done have a 50% variation in pace. (In my races, I may go harder uphill because the hills are steep enough that I usually can't maintain effort on the downs with all that gravity assist. But paces will be much slower uphill and faster downhill, usually.)
I'll admit that I use breathing, rather than actual HR, as my guide when racing since I'm not looking at my watch, and HRM can be slow to respond to changes. My breathing usually correlates very highly with HR to the point where I can tell my HR within a bpm in certain zones, maybe not quite as good in easier zones. For me, RPE may increase without an increase in HR. IOW, it feels harder to maintain the same effort toward the end of a race. At least for me.
If the weather is warm, there may be some heart-rate drift, but if you start at the low end of the zone (say 81% HRR for OP) you're aiming for, you probably won't be much out of it in a HM (I wouldn't expect drift to take you up more than 5bpm, and by then you're pushing for the finish). (I'm usually training and racing in cooler temps, so rarely see this aspect. Maybe it's confounded by hills.)
Ditch the watch. Start out easy for the first 5 miles or so. When you feel the itch, run faster. Repeat until the end of the race.
You're not going to get the effort 100% right in your first race, so be a little conservative. That'll get you motivated for the next race.
The Logic of Long Distance
Ditch the watch. Start out easy for the first 5 miles or so. When you feel the itch, run faster. Repeat until the end of the race.
You're not going to get the effort 100% right in your first race, so be a little conservative. That'll get you motivated for the next race.
Ran the best race of my life that way, in terms of performance and experience.
"If you have the fire, run..." -John Climacus
How many miles per week are you running? Do you know your HR and / or pace at lactate threshold? That would be helpful for you to know.
FWIW, I ran a HM by pace recently, but noticed that my HR stayed around 86-89% of my HR-max.
Pace Prophet
The difference is race effort and race adrenaline; you may only be running 50 minutes at 80-85% HRR, but the next day you're capable of running again, I would imagine. I also don't typically train for longer than 50 minutes at a race effort HR, but I can put out a race of 1:40-ish. Of course, afterward, I'm beat!
Looking at a recent half marathon, I pretty much flattened out at 87% HRR for the whole race after the first few miles (and not counting the very end). And that was 1:38. My tempo run efforts (also around 87%) were between 20 minutes and 40 minutes leading up to that race. (But the tempos were embedded in longer runs, so my total time running was closer to 1:00-1:45.)
PRs: 10 1:12:59 (4/2014) 13.1 1:35:55 (10/2013) 26.2 3:23:31 (12/2013)
bloggy stuff at http://ilanarama.dreamwidth.org
Npaden – thanks for posting your HM log. It helped. What is your average HR for most of your training runs (excluding speed related workouts)? My max HR is 196 and I run around 159 for most of my runs. Since your max HR is 194, I am curious to know your HR for most of your runs
AKTrail – I agree with you regarding elevation. Half the distance of the race that I am training for is on trails and other half is on the road. It also has good amount of elevation. I do my long runs on trails with good amount of elevation and as expected I see a huge difference in the pace based on elevation difference even though I am running at the same HR all the time. So I don't think target pace is gonna work for me.
Jeff –yours is good and obvious advice. I agree that I am not going to get the effort 100% right and that is why I am asking questions here to run in a way that I can get the most effort.
Zonykel – I ran 40s miles per week. I don't know my lactate threshold. Still haven't done 30 minutes test to determine it.
Ilanarama – it makes sense that after 50 minutes of tempo run I am able to run next day, but I don't need to worry about running next day after the race. Looking at your recent race performance, I would do something similar. Of course you did it in 1.40 and I want to finish in 2 hours so I need to adjust that. Maybe I will run easy for first 6 miles and then would go 82-85% HRR for next 7.
Hector, you should be able to click on my log and look at my workouts if you want. I generally am running 4 easy runs a week and my avg HR is around 140 - 145 on those. I went through a 3 month period during the summer where I tried to keep all my running easy and my target HR on those runs was 136. I'm running some intervals and Marathon Pace runs right now and on those my avg HR is around 160, but that includes the warmup and cool down and the recoveries on the intervals. Last night I hit 182 on the last set of my intervals. The Hansons Plan has me doing my long run at a 9:30 pace which they consider moderate based on my goal marathon time. I usually end up averaging around 150 on that run.
If I was going to go out on a limb and guess I would say that you might be running your easy runs too fast if a normal run has you at 159, that would be a higher effort run for me. Of course everyone is different and I am by no means an expert. Just sharing my personal experience. That is also assuming your real max HR is 196. Did you mention how you calculated that? Using your HRM and running some all out sprints after you had already done a workout? When I first calculated my Max HR I thought it was 187, then I ended up exceeding that in a couple races and adjusted it up based on those.
The only way to really figure it out is to race IMO. Some folks just get more of a boost on race day and can run through the pain better. Some days are just going to be good days and some days are not going to be. Just hope you have a good day on race day!


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Network virtualization is quickly becoming the next big disruption in the data center, and technologies like server virtualization and cloud computing are helping to bring the sexy back to the world of networking.
While the software-defined networking (SDN) market is still evolving, it's evident that future networks will be commonly virtualized and their parameters defined in software, much like we do today with desktops and servers. One of the companies looking to capitalize on this emerging market is a startup called Plumgrid.
[ Also on InfoWorld: CenturyLink acquires AppFog to offer multicloud PaaS | Bromium vSentry 2.0 protects users, companies with latest microvisor | Track the latest trends in virtualization in InfoWorld's Virtualization Report newsletter. ]
Founded in early 2011, Plumgrid came out of stealth mode after securing $10.7 million in a Series A round of funding in August 2012 from U.S. Venture Partners and Hummer Winblad Venture Partners. With a mission of providing network virtualization solutions that enable businesses to manage their physical, virtual, and cloud data centers with greater agility and efficiency, Plumgrid assembled a team of industry veterans from companies such as Cisco Systems, Marvell, Nicira, Sun, Vyatta, and VMware.
Now that same team has released Plumgrid Platform, a solution designed to automate data center operations and increase IT efficiency and productivity while reducing associated costs.
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The Plumgrid Platform integrates security, operations, and maintenance tools, and it provides network visibility and analytics. It also operates on existing standard-based x86 servers.
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The company is offering a Lite and Pro version of the Plumgrid Platform, with prices starting off at $1,650 per month. Both editions are also being made available through a subscription-based pricing with an annual contract.
This article, "Virtual network startup launches platform for cloud data centers," was originally published at InfoWorld.com. Follow the latest developments in virtualization and cloud computing at InfoWorld.com.


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|Tangier, Morocco
|High School:
|Lycee Regnailt HS
|Previous College:
|Georgia Perimeter
|International Business
Went 10-5 on the season and 3-2 in Sunshine State Conference play in singles... Played 7 of his 15 matches at No. 4 singles (4-3) and eight matches at No. 3 singles (6-2)... Posted a record of 14-7 in doubles play with four different partners... Tabbed a 1-1 record at No. 1 doubles Bruno Sisti... Finished with a 2-1 record at No. 2 doubles with Bruno Sisti (1-1) and Fons Verberne (1-0)... Slated a record of 11-5 in No. 3 doubles with Bruno Sisti (3-1), Aloua Adjenak (0-1), Fons Verberne (6-3), Sam El Nehmani (2-0), and J. Gonzalez-Tarrio (1-0)... His signature victory came against nationally ranked No. 29 Ignacio Hernandez of No. 5 Armstrong Atlantic (6-1, 6-3) on 2/24/14.
Was 14-7 on the season and 3-2 in Sunshine State Conference play…Played the majority of his matches at No. 6 singles logging a 7-5 record…Was also 6-2 at No. 5 singles and 1-0 at No. 3 singles…Finished his junior campaign with a 7-3 record in his last 10 matches…Also posted a 14-7 mark in doubles teaming up with four different partners…Was a perfect 6-0 on the year when playing No. 2 doubles with Victor Lozier (2-0) and Jake Fleischer (4-0)…Posted a 4-2 slate at No. 1 doubles when playing with Lozier (3-2) and Alouna Adjenak (1-0).
Attended Lycee Regnailt High School … Coached by Naoufal Senhaji … Attended Georgia Perimeter College ... Named regions player of the year … Noted as nation's top doubles player (2011) … Finished runner-up at the JUCO National Championships (2011) … Completed undefeated season (2011) ... Back-to-back ITA All-American awards … Guided team to a fourth-place finish according to ITA … Concluded the season ranked 15th in the country in singles and tops in the nation in doubles.
Born April 21 in Tangier, Morocco … International Business major … Hobbies include watching movies and spending time with friends and family … Career goal is to have a successful business career … Believes his 'never-give-up' attitude is his best asset to the team … Names Cristiano Ronaldo and Roger Federer his favorite athletes … Lists Real Madrid his favorite team … Chose Saint Leo because of the campus environment and the tennis program … Son of Hassan and Issam Lemrouni … Has one sister, Zineb.


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My top 3 favorite items hanging in the closet right now.
1. Racerback Knit Sequin Tank, Target
2. Peacock Mini Dress, Faith 21 (Forever 21)
3. Floral Skirt, Target
The tank is so fun and sparkly. I wore it with leggings and a cropped blazer on NYE in San Francisco. It's longer than the average tank and roomy. Love it! The mini-dress is fun for going out and adding some color to the night. I'm not a fan of the belt, I actually wear a wider belt with it. For some reason it's not on the Forever 21 web site. I haven't worn the floral skirt yet, in fact I'm kind of wondering if I should wait until spring. If not, maybe I can pair it with some opaque tights. It has two pockets (which I love) and it's fun and flirty! I can't find this skirt on the Target site either. But all three items are super comfy and that's one thing I look for in any piece of clothing I buy.


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Feb 23, 2013
WEST PALM BEACH, Fla. – No. 12 Saint Leo University withheld a pesky Palm Beach Atlantic squad on Saturday afternoon for an NCAA South Region victory over the Sailfish, 8-1.
The only setback the Lions (6-1) suffered came at No. 1 singles, but after that Aloua Adjenak proved too much as the No. 21-ranked singles player at No. 1-singles while No. 29-ranked Matt Nicholson-Lewis came away with a win at No. 3-singles to pace the Lions' attack.
The Lions will head to Miami Shores, Fla. to face Barry University on a Sunday afternoon Sunshine State Conference showdown.


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What works to help relieve standard edema with no other symptoms? Warm weather is approaching, and the problem of edema will increase.
- Jennesse, Maple Ridge, BC
For relief of standard edema with no other symptoms, potassium supplementation, either in capsule form or food form (bananas and apricots are excellent sources) will substantially alleviate excess fluid. Lemon tea (10 oz of water with 2 Tbsp. fresh lemon and 2 Tbsp. pure maple syrup) can be consumed, hot or cold, every morning to flush the kidneys. Of course it is always important to maintain appropriate water intake as well.
- Anonymous
Use acupressure for swelling of extremities during pregnancy, specifically Spleen 9 (on the inside of the leg below the knee and under the large bulge of the bone).
Recommended reference for acupressure: Acupressure's Potent Points by Michael Gach. Pay attention to whether points are forbidden during pregnancy.
- Judy Ballinger, RN, CMT, CD
Physicians at Chapel Hill, North Carolina compared sidelying bedrest, sitting with legs horizontal in a bathtub of waist-deep water at 32 degrees C, to sitting immersed in shoulder-deep water at the same temperature with legs extended downward. They found that urine output increased after all interventions, was greater for the bathtub sitters than for the bedresters, and greater still for the hot tubbers. Shoulder-deep immersion also resulted in the greatest reduction in mean arterial blood pressure.
- Obstetrics and Gynecology, 75 (2)
When edema is coupled with elevated blood pressure, I first thoroughly inform the woman about the course of preeclampsia. I first suggest deep relaxation, mild exercise, increasing protein to 125 grams per day, calcium to 2000 grams per day and water to three quarts per day. I then suggest one cup of uva ursi tea per day. In severe cases, drink one cup every 12 hours. Recheck blood pressure and edema in three days.
Tea: Place one handful of uva ursi leaves in a jar, add 2 cups of boiling water, cover and steep for 8 hours.
- Alison Osborn,
Nettle is a simple diuretic. This means it acts quickly and safely to remove excess water without disturbing the body's potassium/sodium balance. In addition to promoting the flow of urine, it acts as an antibacterial in the bladder and urinary tract. Use the fresh leaves and root and combine with dandelion whole plant for elimination.
- Althea Seaver,
Pathological swelling of pregnancy: Pathological swelling progressively increases, does not tend to fluctuate throughout the day and tends to be generalized (from head to toe) rather than primarily in the lower body. Pathological swelling results when circulatory fluids seep into the spaces between the cells surrounding the blood vessels. Blood vessels are not distended and may even be less noticeable due to swelling. In the otherwise normal woman with normal kidneys, pathological swelling occurs because the protein/sodium ratio in the bloodstream is out of balance and therefore incapable of retaining the fluid in the circulating blood volume where it needs to be. As fluid becomes trapped in the interstitial spaces, the hemoglobin rises, reflecting a contracted blood volume. The point at which a marginally contracted blood volume will begin to cause pathological swelling varies among individuals. Therefore lack of excessive swelling cannot be taken as "proof" that the blood volume is adequate.
Since pathological swelling's ultimate cause is dietary inadequacy, it is reasonable to assume that a woman is already suffering from an inadequately expanded blood volume before swelling becomes apparent. This protein/sodium imbalance represents insufficient dietary intake, which can be corrected by reviewing the diet and adding more salt, protein and nutrient rich calories as necessary. If this imbalance is not corrected, pathological swelling can persist and increase, draining more and more fluid from the circulation into the surrounding tissues. The end result can be a hypovolemic crisis that precipitates premature labor, placental abruption or stillbirth depending upon how acute the problem and how inadequate the diet was to begin with. Even if the dietary intake has been good, just two weeks of inadequate salt intake can begin to cause a reduction in the circulating blood volume due to fluid being shifted into the intercellular spaces outside the blood vessels.
- Anne Frye,
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Question of the Week: LGA Babies
Q: I have two boys who were large for gestational age (LGA) babies. First baby was born 2 days before his EDD, 10 lb 13 oz, 21 1/2" long, hospital birth with episiotomy, 4th degree tear, vacuum. Second baby was born on his EDD, 11 lb 4 oz, 23" long, waterbirth at home, no episotomy, tiny tear with no stitches. I tested negative on the GTT both pregnancies. Besides shoulder dystocia and possible blood sugar problems (which didn't happen with either of my kids) what, if any, are the medical risks for LGA babies/moms? Most of the clients I teach or provide labor support for choose hospital births with OBs, and I'd like to be able to give them some evidence that they don't necessarily need to be induced or sectioned if their babies look "too big" on ultrasound, etc.
- Ami
Send your responses to:
Question of the Week Responses: Inverted Nipples
Q: I am 16 weeks pregnant for the first time at 36. I worked as a midwife for 4 years. I have deeply inverted nipples that are resistant to any attempt at rolling or suction and have been all my life. I would very much like to breastfeed my infant but have only seen failure in similar cases in hospital. Does anybody have advice/tricks that I could try in preparation?
- N. Sutton, RGN RM,
A: Try the Hoffman technique: Place a thumb on each side of the nipple, directly at the base. Press thumbs firmly into chest well, simultaneously drawing thumbs away from each other. This stretches the nipple & breaks the strong connective tissue that pulls them inward. Stretch only to the point of minor discomfort. Repeat 5 times daily. Start breast shells around 28 weeks. Re-attempt pumping after the birth. Pump 5 minutes before latch-on. If you have successfully broken the connective tissue, the nipple will probably respond.
- Susan Karimi,
A: I've seen many inverted nipples pop out by placing a bottle nipple on the breast over the inverted one and letting the baby suck. It pulls the nipple out as well as allows the milk to be expressed. Some argue that the baby will be confused by the plastic nipple versus his mother's, but the pros outweigh the cons whenever I've tried this. The baby latches on with minimal encouragement after the nipple has been pulled out enough.
- S. Jones, midwife,
A: One of the most important things to remember about breastfeeding a baby when you have flat or inverted nipples is that the baby should be breastfeeding, not nipple feeding. Focus on learning the basics of a good latch. The baby's mouth should take in a good part of the aereola so that the baby can compress the milk sinuses with each suck. When that happens, the shape of the nipple is immaterial. There is some research that shows that babies can be affected both by narcotics and epidural medications given to women in labour, resulting in sleepiness and poor sucking coordination for days to weeks. It may be helpful to avoid such medication as much as possible. If you have access to the Breastfeeding Answer Book published by La Leche League, there is a good section on flat and inverted nipples beginning on page 396. You may find encouragement, support and a great source of breastfeeding information at La Leche League meetings.
- E. Finch
A: I also have inverted nipples. I didn't breastfeed my first child because it was too painful. For my second, I was determined. I consulted a lactation professional, who gave me breast shields to wear during the last three months of pregnancy. It got my nipples used to protruding. And it worked! I always have to pull my nipples back before I latch my baby on, but after the fifth child it comes naturally now. For the first couple of weeks I really paid attention to position and pulling them back and making sure I was hearing swallowing and watching his/her cheeks for dimples. But you know right away when they are not attached properly.
A: I suggest using a comfortable but snug bra with the nipples cut out for the balance of your pregnancy. (OK, you have to be careful about sheer or light material in your maternity clothing.) I was told I couldn't nurse my babies because of severely inverted nipples. I did this with all my pregnancies and had no problem with nursing my babies, including no sore nipples. As your pregnancy progresses you will likely find your nipples want to come out by themselves anyway and the combination of pressure around them and release over them encourages that quite effectively. Mine returned to their previous inverted state very soon after I stopped nursing with each pregnancy.
- Natalie Bjorklund
A: I highly recommend Jack Newman's Web site. He briefly addresses the inverted nipple issue here. However, there is much more information throughout the site. If you still need specific help, contact him. He is wonderfully committed to helping women and takes time to respond.
- Jamie
A: At 34-35 weeks, start wearing breast shells (NOT breast shields) inside your bra regularly as much as you can. It will help realign the connective tissue holding the nipples in -- like wearing a ring changes the shape of your finger.
- Anonymous
The BirthLove Web site has helped many women grow trust in birth and in their bodies. It has helped women resist Cytotec, find good midwives, and stop believing everything their doctors say. There are hundreds of homebirth stories: unassisted VBAC, fathers' stories, twin (and triplet home VBAC!) stories, breech stories -- for things that people get sectioned for daily, there are homebirth stories on the site. Marsden Wagner, MD is a contributing expert, as is Sarah Buckley, MD, Gloria Lemay, and Gretchen Humphries. BirthLove has changed and saved lives through education, communication and love. Become a member of BirthLove today and be inspired!
Know a strong woman? Helping empower one? If you haven't already done so, please forward this issue of Midwifery Today E-News to one or two of your friends or business associates. Thanks so much!
I am a student midwife in Botswana, Africa, who needs to find information about different attitudes toward and beliefs about the disposal of the placenta amongst different cultures worldwide. I am having some difficulty sourcing information.
- Robyn Sheldon
Re: Cholestasis [Issue 4:24]: During my training we had a lecture from a researcher/midwife re: cholestasis and the relationship with unexplained stillbirth. They were running a clinic for women who had had cholestasis and previous stillbirth. There appears to be a direct link and I would suggest careful monitoring of both your sister and her baby.
I did have one client at 37 weeks with obstetric cholestasis diagnosed mainly because of itchy hands. I sent her for liver functions and they were definitely off. She was hospitalised and induced three days later -- normal birth and healthy baby.
- Coral
Re: Difficult clients [Issue 4:23]: From the outset the article is based on an assumption that the client, not the midwife/birth professional, is the source of the friction. Simply telling the midwife that she is to be the "reality reader" in the relationship without adequately explaining all that this process entails based on the theory of transactional analysis could be unhelpful in the least, and possibly harmful. This seems to be contrary to the heart of midwifery.
The title itself is negative and encourages harmful labels based on a very brief synopsis of a complex theory, and gives broad generalities of pathological terms and situations. (e.g. terms such as "triggered," "boundaries" or "codependent," or saying that a difficult client's behavior is dangerous without explaining why). This promotes haphazard psychological assessment that should be left with a mental health professional trained in the use of Berne's theory in the context of a formal therapeutic relationship.
Nowhere is a referral to a professional for counseling mentioned as part of the birth professional's duty to her/his client if "childhood issues" are suspected as sources of conflict. Even more important than "being charged with abandonment" is the question of actually abandoning the client by not referring out to the proper resources when a situation is beyond one's scope of practice.
Finally, the author herself does not appear to be a mental health professional. Therefore she is speaking out of her realm of expertise. She does an injustice to all those who come through our doors who may seem "difficult" but who also have many strengths to bring to the birth and to the relationship if given the chance and the right tools.
Perhaps it would be more constructive to print an article that centers on communication skills in general, or defining concepts such as boundaries in the context of working with clients in general. The birth professional who will have success either working with so-called "difficult clients" or effectively referring out will be one who is first self-aware so that she/he is not adding counter-transference, or her own unresolved issues, which will then enable her to be a "reality-reader" in the true sense of the word. Giving birth professionals a few psycho-lingo terms to throw around does everyone an injustice.
- Jamie S. Rodriguez, MA
I am a 23-year-old mother of one and am diabetic. My first child was born at 38 weeks by c-section after what I believe to be a botched induction. I was and am in excellent health with blood glucose levels close to perfect (with an insulin pump). We are trying to get pregnant again and would like to avoid a repeat of my first child's birth. Could I get some advice about how to go about this? I have a new doctor who says he'll try to deliver me naturally but I can't go past 40 weeks and a doula/midwife who unfortunately is nearly as ignorant about my options as I am.
- Anonymous
In the hospital where I work, the deliveries usually take place in lithothomy position or a variation. I have noticed that when a woman is lying on her side during second stage and pushing the baby out, there seems to be less lacerations! Does anyone know about good material to read on this subject and/or has anyone experienced the same thing?
- Nellie Kahania-Herman, CNM
Re: Muscular dystrophy [Issue 4:15]: Has she checked with a genetics counselor regarding the type of MD she has? It's possible that it could be inheritable, and sometimes these conditions become more profound (worse outcome) in each successive generation.
I am following a woman through her pregnancy, and lately she has been unwell with flu-like symptoms, aching joints and a rash. After repeated blood tests, her GP has told her that she has parvo virus! (measles and rubella negative). In Australia, this is something we immunise our dogs against, not ourselves. Her obstetrician was quite evasive as to how she may have contracted the virus and also what the effects on the foetus may be. He mumbled something about congestive cardiac failure. Does anyone know anything about this virus?
- Vanessa,
EDITOR'S NOTE: Only letters sent to the E-News official e-mail address, firstname.lastname@example.com, will be considered for inclusion. Letters sent to ANY OTHER e-mail addresses will not be considered.
The International School of Traditional Midwifery in Ashland, Oregon is accepting enrollment for Fall 2002 classes. Contact us at 541-488-8254 or visit us at www.globalmidwives.org
"Returning Birth to the Family" Midwifery Conference in Asheville, NC -- August 23-25th. Grand Midwife Margaret Charles Smith, Wise Woman Herbalist Susun Weed, Waterbirth Pioneer Marina Alzugaray. Southeast MANA meeting. Contact Cheryl -- 828-628-6345 or email@example.com or www.thematrona.com
A thriving midwifery birth center in Juneau, Alaska has employment opportunities for direct-entry midwives, certified nurse midwives and/or midwife-friendly MDs. Must qualify for Alaska licensure. We also have internships for student midwives. 907-586-1203 or www.juneau.com/birthcenter
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Midwifery Today: Each One Teach One!


text:
TWO men who arranged to get rid of a dealer's car containing heroin with a potential street value of £170,000, have been spared jail.
Supplier Rockab Afzal had been arrested and had enlisted associate Farhaan Zaroof, 22, to remove the Renault Megane from Pilgrim Street, Nelson.
Two hoax 'diversionary' calls were then made to police to try to lure them away from the area to Brierfield, but officers caught Zaroof and another man trying to take the vehicle away on a low loader, Burnley Crown Court heard.
Inside the Renault were 25 grams of heroin worth £1,400 and two kilos of cutting agent, which, the court was earlier told, could be used to increase the drugs profit to an estimated £171,000.
Zaroof and his accomplice in the dock Aqeel Shah, 22, claimed they didn't know exactly what was in the car, but knew it was something illegal - and a judge said if they had known, the sentence would have been different.
Zaroof, of Berkeley Street and Shah, of Hartley Street, both Nelson, had each admitted attempting to pervert the course of justice and were given nine months in custody, suspended for a year, with 160 hours unpaid work.
Kathryn Johnson, prosecuting, said Afzal and Shahid Ansar were involved in a heroin supply conspiracy. Afzal, 29, of Beaufort Street, Nelson, was last October sent to prison for two years nine months.
Sentencing, Recorder Michael Blakey said without any shadow of a doubt, the case crossed the custody threshold.
He told the defendants: "You knew full well there were items in that motor vehicle that were illegal and tried to divert the police away so the car couldn't be detained by them."


text:
The Latino students of the CSULB School of Social Work cordially invite you to join us in Fall semester activities. The organization is open to all who have an interest in working toward the betterment of Latino families and communities. We invite your help and participation in events and activities that YOU would like to see happen in the Department of Social Work.
Watch the LSSWN space on the Student Organizations Board in the breezeway outside the School Office for announcements about our next meetings.
Or you can feel free to contact the current LSSWN President. You can also contact the LSSWN faculty advisors (Dr. Maria Gurrola and Susana Salas) for information about upcoming meetings and events.
Dr. Maria Gurrola: email@example.com
Susana Salas: email@example.com
We h ope to see you soon!


text:
Lindsay Vonn, Jessica Biel + the Best and Worst Dressed at the ESPY Awards
Celebrities like Zooey Deschanel, athletes like Jamie Finch and Danica Patrick and bunch of hot guys were at the ESPYs.
-PJ Gach
The ESPY Awards, to me, was a winning combination: Hot guys and great dresses! Celebrities and athletes came out and honored snow boarders, softball and baseball players, hoopsters and more of both sexes.
Some like Hayden Panettiere hit the red carpet like it was a perfect gymnastic routine—they got 10s. Others like Karina Smirnoff should have just kept on running.
Check out who made the best and worst dressed…next!


text:
Did you know?
The GFI Art Gallery (formerly known as Ron Belling) is situated in an Art Deco house designed by South Africa's first women architect graduate, Gertruida Brinkman.
Like the province itself, art galleries in the Eastern Cape are full of undiscovered treasures. Spread among the towns and cities of the Eastern Cape, these South African art galleries are home to local and international art collections that give visitors a range of unique perspectives on our country.
Foremost among Eastern Cape galleries is the Nelson Mandela Metropolitan Art Museum in Port Elizabeth. It houses a large collection of South African art, with a special focus on art from the Eastern Cape. It also has notable collections of British art, international printmaking and Oriental art, including Indian miniatures and Chinese textiles.
The permanent collection, although mainly retrospective in nature, features works by contemporary artists like Berni Searle, Conrad Botes, Diane Victor and Nicholas Hlobo. The museum's temporary exhibitions feature art from across the historical spectrum.
Also in Port Elizabeth is the Gutsche Family Investments Art Gallery (formerly known as Ron Belling). Belling was one of South Africa's best aviation artists and his collection included more than 500 works with planes as their main subject matter.
The De Beers Centenary Art Gallery at the University of Fort Hare in Alice focuses on contemporary Black art, much of it from the apartheid era. It includes the works of icons such as George Pemba and Gerald Sekoto. Also look out for their collection of traditional African art including beadwork, utilitarian objects, costumes and a variety of other artefacts.
Also look out for The Owl House in Nieu Bethesda. It's is one of South Africa's finest examples of outsider art, an extraordinary, multi-coloured fantasy of concrete and ground glass sculptures that needs to be experienced rather than described.
The Albany Museum Art Galleries in Grahamstown, housed in the History Museum and curated by specialists in their fields, are also well worth a visit.
Travel tips & Planning info
Who to contact
The Nelson Mandela Metropolitan Art Museum
Tel: +27 (0)41 5062000
Email: firstname.lastname@example.com
The Owl House
Tel: +27 (0)49 8411733
Email: firstname.lastname@example.com
The Albany Museum
Tel: +27 (0)46 622-2312
Email: firstname.lastname@example.com
The Eastern Province Society of Arts and Crafts (EPSAC)
Tel: +27 (0)41 585 3641
How to get here
Galleries in towns in the Eastern Cape are often within easy walking distance of the town centre or a short drive from larger cities.
Around the area
The Eastern Cape is an area of immense natural beauty characterised by rugged cliffs, dense green bush and the semi-arid Karoo. It is also home stretches of long white beach, interesting characters and, the 'Big Five'.
What will it cost
Many Eastern Cape galleries are free, with some asking a minimal cover for advertised events.
What's happening
Various Eastern Cape artists exhibit their work each year at the Grahamstown National Arts Festival, which takes place in June/July.
Best buys
In Port Elizabeth, the Eastern Province Society of Arts and Crafts (EPSAC) is a community-based gallery promoting artists from around the Eastern Cape where you can pick up beautiful works of art.


text:
>Gears and Wears>iPod Help
So I realize that I can't upload those songs to the computer (or can I?).
It wants me to "sync" the iPod with the iTunes library, but I think if I do that, it'll erase every song on the iPod that wasn't purchased. Right? Wrong?
Princess Cancer Pants
You don't want to do that, it'll erase every song on the iPod that's not on your computer.
• Chemo
• Chemo-Radiation
• Surgery
• Return to kicking my own ass by 2018
She was not strong. She was valiant. Radiant. Brave and broken. The beauty she discovered in the aftermath was unparalleled to anything she had known before, because it had come at such a cost.
~ Unknown
I've got a fever...
one way is to check the "enable disk use" box on the ipod information screen in iTunes (when the ipod is connected) Then, the iPod is like an external disk drive. Assuming you're using a PC, go into My Computer, select the iPod as the drive, set the folder so that hidden files are displayed, and voila, all your music is there and can be moved over to your harddrive, then moved back into iTunes.
On your deathbed, you won't wish that you'd spent more time at the office. But you will wish that you'd spent more time running. Because if you had, you wouldn't be on your deathbed.
12 Monkeys
I'm on Windows Vista. Any ideas?
I'm running somewhere tomorrow. It's going to be beautiful. I can't wait.
Poor baby
Yes. Get a modern operating system. Mac OSX comes to mind.
Mac people scare me.
Any helpful advice from those not yet subsumed by the Apple Borg?
You don't have to be afraid of us, seriously, we're mostly harmless.
No, sorry, I've already been assimilated – about 25 years ago.
So is Steve Jobs officially a cult leader or what?
Mac people scare me.
Any helpful advice from those not yet subsumed by the Apple Borg?
When it's all said and done, will you have said more than you've done?
Another question for you all:
First, thanks for the help. I've got the iPod "enabled as disk" and I can now at least move songs around.
But I cannot figure out how to "set the folders to so the hidden files are displayed."
So I can look on my iPod - but no music. I know it's there somewhere.
By the way, I'm on Windows Vista. Any ideas?
3000 miles
Sub 19:00 for 5K 05-03-13 Clee Prom 5K - 19:00:66 that was bloody close!
Sub-40:00 for 10K 17-03-13 Gainsborough 10K - 39:43
Sub 88:00 for HM


text:
Crews use aerial ignition for prescribed burn on prairie
Published: Friday, February 22, 2013 at 9:05 a.m.
Last Modified: Friday, February 22, 2013 at 6:16 p.m.
A helicopter crew peppered Paynes Prairie Preserve State Park with balls of fire Friday in an uncommon method — at least for this area — of prescribed burning.
Called aerial ignition, the strafing burned a 750-acre section of the park off County Road 234 near Rochelle.
"The helicopter enabled us to get in areas that we couldn't otherwise get in safely," said park services specialist Amber Roux. "It enabled us to burn a larger area quickly."
Prescribed burns in this region are typically ignited by forest crews on foot or riding in vehicles. But when a fire is needed in a remote area or one that is marshy, aerial ignition is an option.
Ludie Bond, spokeswoman for the Florida Forest Service Waccasassa district headquartered in Gainesville, said aerial ignition has been used in Goethe State Forest in Levy County.
She added that the U.S. Forest Service sometimes uses it in Florida's national forests.
A machine that contains ping pong-sized spheres that are filled with a chemical is placed in a helicopter. They are shot through a chute that injects them with another chemical. As the two chemicals mix, they combust.
"As they come out the side of the helicopter and the spheres hit the ground, they are already starting to combust. When they hit, they ignite the vegetation on the ground," Bond said. "They start these sporadic little fires that are all scattered throughout the burn zone."
A number of prescribed burns have been done recently. Meanwhile, this wildfire season could be relatively mild because of an easing of the drought that has plagued the region the past few years, Bond said.
"Some years, spring wildfire season seems to start in January. It hasn't been terribly active," Bond said. "March, April and May is when we start getting busy."
Reader comments posted to this article may be published in our print edition. All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.


text:
Do IfModule checks in your htaccess file actually result in a performance hit?
It doesn't seem to make a difference on the servers I maintain (granted, they don't get a very high amount of traffic), and I haven't run any heavy analysis other than browser load times.
I've seen folks who say that it does result in a significant performance hit, and also folks that say there's no hit, and still others that say it's so miniscule that it doesn't really matter. However, I haven't seen any solid data to back this up to show which school of though is actually correct.
Has anyone seen any solid data/testing on the subject?
There are a couple ways we can measure. The first is with a simple PHP loop.
$url = 'http://localhost/some/path';
$nRequests = 100;
$start = microtime(true);
for ($i = 0; $i < $nRequests; $i++) {
$stop = microtime(true);
$timePerRequestInSeconds = ($stop - $start) / $nRequests;
$timePerRequestInMilliseconds = $timePerRequestInSeconds * 1000;
And the second is with an HTTP stress tester, such as [siege or [url=http://linux.die.net/man/1/httperf]httperf](http://linux.die.net/man/1/siege).
I tested response times with the following two htaccess files. One with an <IfModule> test:
<IfModule mod_rewrite.c>
RewriteEngine On
# Rewrite non-file requests to index.php
RewriteCond %{REQUEST_FILENAME} !-f
RewriteRule ^ index.php
And one without:
RewriteEngine On
# Rewrite non-file requests to index.php
RewriteCond %{REQUEST_FILENAME} !-f
RewriteRule ^ index.php
Here are the results I got on my machine:
PHP loop:With <IfModule>: 9.7802 ms/req +/- 0.58Without <IfModule>: 9.74254 ms/req +/- 0.64
siege (siege -b -t10s http://localhost/some/path):With: 1,454.244 reqs/sec +/- 8.165Without: 1,460.032 reqs/sec +/- 8.135
siege (siege -b -t10s http://localhost/some/path):With: 1,454.244 reqs/sec +/- 8.165Without: 1,460.032 reqs/sec +/- 8.135
The difference between the two is within each other's margin or error, and even then, the difference is measured in microseconds. No doubt an "if" check executes some number of additional instructions, but the performance difference is so miniscule that it doesn't really matter.
I've seen a couple members who've had a several <IfModule> wrapped blocks in their .htaccess. Depending upon the number of matches (and redirections) made by the .htaccess mod_rewrite code, each test will be run multiple times for every file request. Why? What does that accomplish?
Okay, I'm sure that each one takes only a few dozen machine cycles but that time is simply wasted - as is the time to load that useless code each time the .htaccess file is read. Cumulatively, the number of wasted cycles must add-up into significant delays. If you're on a dedicated server, you're only delaying your own visitors; if you're on a shared server, the number of useless tests is multiplied by the number of accounts on that server. Very quickly, you're talking about real time ... and abuse of the server.
Any professional webmaster should KNOW what modules are enabled on his/her server so it is ridiculous (and an abusive of the server) to run the same test over and over and over and ... As I have reminded members in my Standard Rant #4, the definition of an idiot is someone who makes the same test over and over and expects different answers each time. I've always reminded members to test ONCE then remove the <IfModule> blocks. I consider it a matter of professionalism and have been shocked at the number of newbies who don't understand this ... until pointed out. To have anyone argue to continue testing, well, Standard Rant #4 identifies the problem.
It's worth noting that the reason CMSs, frameworks, etc, write the <IfModule> checks in the first place is because they want the htaccess file to be portable. It's meant to add features to your site if a module is available, but not crash your site if a module isn't available. Though, once the htaccess file has a permanent home on a server with a known configuration, then I agree it's safe to remove those "if" checks.
However, if the only motivation to do so is performance, then there are much more important things we could focus on. Reduce the number of database queries, or make a sprite. Those are things that will actually matter. There's nothing wrong with removing the "if" checks when it's safe, but we shouldn't exaggerate its performance impact (which is virtually nil).
Thanks for performing the test. Those were the results that I was expecting would probably turn up.
Unfortunately, JM's test failed to account for multiple <IfModule> wrappers and multiple redirections ... on a shared server. I would have expected nothing else (from a few machine cycles). I'll bet, if he ran that test multiple times, he'd come up with the same answer! :lol:
That leaves me at the same point: Running the same test repeatedly accomplishes nothing but a waste of resources. However, I've changed my Standard Rant #4 as the definition I was using was for insanity, not an idiot, therefore,
[standard rant #4][indent]The definition of insanity is to repeatedly do the same thing expecting a different result. Asking Apache to confirm the existence of ANY module with an <IfModule> ... </IfModule> wrapper is the same thing in the webmaster world. DON'T ACT INSANE! If you don't know whether a module is enabled, run the test ONCE (without the wrapper) then delete it permanently as it is EXTREMELY wasteful of Apache's resources (and should NEVER be allowed on a shared server).[/indent][/standard rant #4]
And just like that, your standard rant becomes your standard misinformation. The impact of an <IfModule> wrapper is so small that it's barely even measurable. To call it "extremely wasteful" is just flat wrong.
Would you prefer "just plain stupid" because it accomplishes nothing but wastes machine cycles?
There's nothing wrong with removing the "if" checks when it's safe, but we shouldn't exaggerate its performance impact (which is virtually nil).
By apache's own recommendation, put a directive in httpd.conf rather than in a .htacess file if you want a (very small) increase in performance. For the vast majority of people the convenience of using .htaccess is a lot more important though.
There's a few things to take into account:Performance (how much of an impact will it have? In this case, very little)Convenience (It's convenient just to leave the "If" checks in, rather than to make all the necessary edits)Portability (If I move the site to a new server or reuse the htaccess file, by leaving in the "If" checks, I don't have to worry about hard failures if the module doesn't exist).
I agree that the "best practice" is to remove the "If" checks on a server where you know that the modules are installed. For portability, this is not a best practice (And htaccess code and files tend to be ported all over the place).
However, the point was was to see how detrimental the "if" checks were to performance if they were left in (as they typically are because of portability). For a site like slashdot, milliseconds will add up. For smaller sites...not so much.
Bottom line--it doesn't matter nearly as much as your "rants" would lead folks to believe.
I'll add, as a guy who has done some serious web scalability stunts here and there, that micro optimizations such as this IfModule thing really don't move the needle -- we are talking nanoseconds at most, none of which will be blocking your actual precious resources which are disk and network I/O. If you are looking at real scale you start looking at farms of machines with intelligent, aggressive caching. In fact your typical requests when not under load will often get slower as you are building to scale out fast and serve everyone under some bar, not micro optimize your personal blog about banna slugs.


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JACKSONVILLE, Fla. - A proposal to shrink the size of the Human Rights Commission did not go through City Council as an emergency Tuesday night, but it will still be considered.
As Channel 4 said Tuesday morning, councilman Matt Schellenberger wants to cut the commission from 20 to 11 members.
A lot of people have believed for a while that this is a plotted way of eliminating a controversial member.
There were a number of people who showed up to the commission meeting Thursday night and said they'll be at the next one, too.
People on both sides of the debate showed up and although they didn't vote on it last night as was expected, they still will at a later date.
An emergency proposal to vote on cutting the Human Rights Commission nearly in half has been suddenly dropped.
Councilman Matt Schellenbergis is the one pursuing the change, but said he is content letting the proposal take it's normal course through the city council.
Charlene Taylor Hill is the former director of the Human Rights Commission and doesn't understand why they are going through this process in the first place.
"I don't know why it was introduced," Hill said. "There is lots of speculation why it's been introduced and we are waiting to understand more of what is going on."
Many people thought Schellenberg's plan to have an emergency vote was a way of removing commission member Parvez Ahmed.
Ahmed went through a controversial appointment three years ago because of his Muslim faith and background.
"Have they looked at his attendance record? Has he been engaged? Has he done all the things a committee person should do?" Schellenberg asked. "That is what I will look after. I had a chance to review to see if this bill passes."
Schellenberg has firmly said removing Ahmed was not his goal. But Ahmed's supporters didn't buy that.
It's unclear if Ahmed will still have a hard time being appointed to the board for a second term with the new timeline.
Now that it didn't go through as an emergency and will take it's course through normal process, it could take about a month to go through the full council.
Before the City Council meeting, members of the Democratic party, the SCLS and NAACP were out front speaking against the legislation, saying it's hate legislation.
Copyright 2013 by News4Jax.com. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.


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StArt and finish: A gallery of student artwork
Here's a look at some of the 90 works featured in the Seventh Annual Regional High School StArt Exhibition at Concordia College's OSilas Gallery in Bronxville through Jan. 27. (Read a story about one of the entries, "Masquerade," by Bronxville junior Grace Naef, here.) The works are from 30 schools… Read More →


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The excitement was on at the University of Arkansas at Little Rock on Friday, Feb. 12. A new sorority was announced at a probate that night. Sigma Lambda Gamma made their debut on the Arkansas …Read the full story »
The Little Rock Trojan soccer team took on Mississippi Valley State on Friday, Sept. 9 at the Coleman Sports and Recreation Complex. It was Senior night, and turned out to be a victorious one for the ladies as they won 2-0.
Thirty-two minutes into the game, senior Kayla Turner had the first goal of the night, taking her shot from way back, with the assist from Jaclyn Purine. It was Turners' first goal since her freshman season in 2013.
Senior goalkeepers Shara Robbins and Sara Cavanagh split duties for the night and succeeded in shutting out MSVU. This was Robbins first career start.
Junior Quin Wilkes guaranteed the win with a shot that made it past Mississippi Valleys goalie Rita Gyasi, in the eighty-sixth minute of the match. Gyasi made fifteen saves for the night but it was not enough to stop the Trojans. Little Rock outshot MSVU 38-0, 17 of those shots on the goal.
Defensive midfielder Mikayla Uyokpeyi is one of the seniors playing for the Trojans this season, she has played for the Trojans all 4 years she has attended UALR. The people are her favorite part about playing at UALR.
"Any athlete can tell you that they love they game they play, but it's a bonus when you're surrounded by people that will fight for you and love you unconditionally."
Her dream is to play soccer professionally, whether it be for a club in the United States, or one overseas. But Mikayla has dreams outside of the world of soccer.
"I also want to go into the marketing field and find a job that allows me to help organizations design their own brand so they can promote themselves efficiently."
Senior Hali Long, who plays centerback, says it has not really set in yet that this will be her last season playing for Little Rock.
"Out of everything I love about playing at Little Rock, I love the team. We've had players come and go, but this group we have for my last year here has been the best yet. We're already so close with great chemistry and that shows on the field. I wouldn't want my last year to be with any other people."
Hali spent her summer, as co-captain of the Filipino National team. She missed preseason here in Little Rock, but was able to compete in three matches against Thailand, Vietnam, and Singapore. She really enjoyed her time there.
"It was a really great learning experience and I gained even more family in the Philippines."
Long still is not sure about her plans after graduation. She is majoring in Health and human performance with an emphasis in promotion and minoring in Exercise science.
"I'm either going to go to grad school, or continue playing soccer as long as my body will let me!"
Little Rock played Kansas State on Sunday night at the Coleman Complex and won 2-1. The Trojans will play again on Friday night against Texas State, the match will take place in San Marcos, TX. Their next home game will take place on Sunday, September 25th at 1:00 p.m. That will be Little Rock Rangers Day at the Complex.
On Saturday, October 1, the Lady Trojans volleyball team played host to the ULM Warhawks on Beach Volleyball Night. Little Rock took a straight sets win in the contest, looking the stronger team throughout the match.
Little Rock got off to a hot start, taking a 10-2 lead early in the first set. The Trojans did not relent and held a 20-9 lead when ULM called its first timeout. Coming out of the break, the Trojans continued to play well, comfortably winning the first set, 25-11.
ULM played more aggressively in the second set, and at one point trailed the Trojans just 15-11. As the set continued, the Trojans pulled away with very strong team play, winning the set 25-13. Going into the break, Little Rock had led the entire match, with ULM never able to establish momentum.
Though trailing 2 sets to 0, the Warhawks came back on the court refreshed and confident entering the third set. For a time, the teams traded points. ULM took its first lead of the match holding an 8-10 lead on the Trojans at one point. Like the Warhawks had done in the first set, the Lady Trojans called a timeout to regroup. They came out of the timeout a rejuvenated team, reeling off 9 straight points to take a 17-10 lead. Louisiana-Monroe would not go away quietly, though, and battled back late to trail only 24-21. Little Rock held 3 match points and did not let ULM get any closer, taking the third and final set, 25-21 for a straight sets victory.
Several Trojans shined in the game. Sophomore Setter Taylor Lindberg finished with 35 assists, while senior Outside-Hitter Marina Avram had 7 service aces. Sophomore Middle-Blocker Veronica Marin had 11 kills, and fellow senior Middle-Blocker Edina Selimovic posted a .409 hitting efficiency. Also, senior Miona Milovanovic posted a .417 hitting efficiency.
When asked about her thoughts on the game, Little Rock head coach Van Compton said, "I was glad to come back and get a win tonight because I felt like we gave one away last night. I thought the kids played up… with spirit… I'm glad to get the win." Compton also noted a few of the evening's standout players, but added, "Tonight's match was really hard to point out any one (person)… everybody hit positive… It's hard to say one person." Team play was the theme of the night, with all the Lady Trojans playing well.
A strong straight sets win was exactly what Little Rock needed after a tough 5-set loss Friday night. The team will have a few days off before hitting the road for games versus UT-Arlington and Texas State on Friday and Saturday.
To all the women, people of color, Muslims, immigrants, disabled, and LGBTQ people of America: I am sorry. I'm sorry that hate and bigotry won the presidential election. I'm sorry that we now live in a country that tells us that being who we are is wrong and that ignorance and prejudice is now validated from the highest office in the land.
Hope and progress were on the ballot, but sadly, an overwhelming amount of voters voted out of fear rather than aspiration. Donald J. Trump, loser of the popular vote, is set to become the 45th president of the United States of America.
To the women and girls who inspire me everyday: don't stop believing that someday soon, someone that looks like you will finally make it clear, once and for all, that females are truly capable of doing anything that a man can. You have to continue to lean in and never lose hope. I am with you.
To my friends of color who know all too well that the road to justice is a long and slow climb: you are worthy of dignity and respect. We must fight together to protect the legacy of President Barack Obama–a president that so many tried to discredit based off the color of his skin rather the content of his character. I am with you.
To the millions of Muslim-Americans that provide so much to this country: you are our Constitution in action. Although you may feel threatened under this new administration, just know that so many of us have your back. You belong. I am with you.
To the immigrants who have sacrificed so much to get here: welcome. You are strong and you are brave. America is your home and you deserve the opportunities to thrive and make a better life for yourself. I am with you.
To the disabled people that feel less than: you prove to us everyday just how strong and capable you are. You are an inspiration. Don't let a bully in the White House bring you down. I am with you.
And last, but certainly not least, to my lesbian, gay, bisexual, transgender, and queer brothers and sisters: we know injustice and know that the road to equality is long but ultimately know that we will prevail. We are strong and we are fighters. I am with you.
To the ones who voted against us: we're still here. We'll be here every step of the way, daring to compete and putting up a resistance to every policy that tries to strip away our right to live an open and peaceful life. Although it didn't this time, love will ultimately trump hate. We are millions strong and we will rise!
Chancellor Andrew Rogerson announced a new logo and abbreviated name for the university on Monday. Effective immediately, UALR will now go by the newly abbreviated name of UA Little Rock. The chancellor also unveiled a new logo.
In a statement released through the school's website and email, Rogerson shared his excitement for the changes, as well as its advantages.
"While our official name remains the University of Arkansas at Little Rock, UA Little Rock represents one of our institution's greatest strengths, our location in Arkansas's capital city," he said. "UA Little Rock also reflects the university's commitment and long-standing partnership and service to our community – Little Rock and Central Arkansas. For out-of-state student and employee recruitment and other initiatives, having a name that represents the location of our university is also an advantage."
The logo is a collaboration of the Office of Communications and Marketing and the campus's Art Department and raised no budgetary concerns for the university.
"We will roll out our name change and updated logo in a responsible way that will not create budget concerns," Rogerson added. "The new logo was created at no cost."
Located in Sherwood, Arkansas, Featros is a buffet restaurant that serves great quality food.
Feastros is a wonderful place to eat if you love great American food and amazing service.
The buffet offers a variety of foods and has a dessert and salad bar. The choices of foods include southern favorites such as fried chicken, candy yams, collard greens, etc.The highlight of the restaurant would have to be the dessert bar. The dessert bar consists of sweet tooth favorites such as peach cobbler, ice cream, and fresh fruit.
Feastros' food is delicious and makes you feel at home. The buffet is never low on food, and the cooks make sure to keep it stocked at all times. The food is hot and fresh every time, and taste like it was made with love.
According to a North Little Rock local, Dianne Thrash, "The food is always delicious and fresh. They have great home cooking soul food, the place is clean, and the service is great. There are always long lines on Sundays, but it is worth the wait."
If you aren't looking to dine in, the restaurant also offers takeout and catering. Parties are also welcome.
The restaurant also has great serving waiters and waitresses, that makes sure you have everything you need to enjoy your meal. They are friendly and nice, and always keep a warm smile on their faces.
Feastros is kid friendly and inexpensive. The bathrooms are neat and clean, and the restaurant is tidy and cozy overall.
Feastros atmosphere is casual and it is a great place to dine in anytime during the day, and for any event. Sundays are the most popular because it's a great location to eat after church.
Feast at Featros, you won't regret it.
The Little Rock Trojan soccer team took on Mississippi Valley State on Friday, Sept. 9 at the Coleman Sports and Recreation Complex. It was Senior night, and turned out to be a victorious one for …
On Saturday, October 1, the Lady Trojans volleyball team played host to the ULM Warhawks on Beach Volleyball Night. Little Rock took a straight sets win in the contest, looking the stronger team throughout the …
To all the women, people of color, Muslims, immigrants, disabled, and LGBTQ people of America: I am sorry. I'm sorry that hate and bigotry won the presidential election. I'm sorry that we now live in …
Chancellor Andrew Rogerson announced a new logo and abbreviated name for the university on Monday. Effective immediately, UALR will now go by the newly abbreviated name of UA Little Rock. The chancellor also unveiled …
By: Kolton Rutherford
As the spring semester winds down, Little Rock (LR) athletics is finishing up its year as well. While the year didn't feature any stunning upsets in the NCAA tournament like Trojan fans enjoyed …
By: Kolton Rutherford
On April 17, Little Rock (LR) women's golf began play at their final tournament of the season, the Sun Belt Championship in Muscle Shoals, Alabama. Juniors Shania Berger, Sabrina Bonanno, Pernille Orlien, and …
The University of Arkansas at Little Rock (LR) baseball team traveled to Texas to battle the University of Texas Arlington (UTA) on April 13-15. In the first game at Clay Gould Ballpark, the pitchers controlled …
By: Kolton Rutherford
On Sunday, Little Rock (LR) men's golf opened play at their final tournament of the season, the Sun Belt Championship in Sandestin, Florida. The Trojans finished eighth at the Championship, ahead of Louisiana-Monroe, …
By: Adrian Miller
On April 7-8, the University of Arkansas at Little Rock (LR) hosted the Little Rock open at Coleman Sports & Recreation Complex. Senior sprinter Michael McGruder had a phenomenal racing day. McGruder's time …
It's almost that magical time of the year everyone. The heat is stealthily rolling in, ice cream trucks are coming out of their garages, and the smell of sunscreen is creeping up our nostrils. Yup, …
If you're looking for a good action movie to distract from reality, "The Fate of the Furious" delivers an action packed thrill ride that is sure to entertain. From the high-octane car chases to the …
Now that the semester is almost over, and finals are approaching, summer vacation is on everyone's mind!
Let's be honest here: now that we're adults, summers aren't like they used to be, right? Now, summer is …
There are plenty of things to get involved in on campus, including campus jobs. These jobs provide an equal opportunity for those seeking employment. There are multiple employment opportunities on campus, and the campus is …
By: Kolton Rutherford
Last week, Little Rock (LR) baseball took on Texas State in a weekend series and played one game against Stephen F. Austin at Gary Hogan Field. Despite dropping the first game of the …
By: Kolton Rutherford
Last weekend, Little Rock (LR) golf played in their final tournaments of the season before the Sun Belt Championship. The Trojan men entered the Tiger Invitational in Columbia, Missouri, finishing in fifth, while …
On March 3, the University of Arkansas at Little Rock (LR) men's baseball team began a three-game series at Gary Hogan field against Appalachian State. In the sixth inning of the first game, sophomore catcher …
By: Adrian Miller
The University of Arkansas at Little Rock (LR) men's and women's golf teams had top finishes in their last outings, respectively. On March 27-28, the LR women competed in the Little Rock/ASU Invitational. …
After months of reading, taking exams, and writing papers, finals week is just around the corner! For me, that one week is the worst part of the semester. A lot of you might break out …


text: On August 19, 1893, Frank J. Wisner, owner of Cripple Creek Brewing, served the first root beer float in Cripple Creek, Colorado. Inspired by the moonlit view of snowcapped Cow Mountain, he added a scoop of ice cream to his Myers Avenue Red root beer and began serving it as the "Black Cow Mountain." Kids loved it and shortened the name to "Black Cow." As Paul Harvey might say, "Now you know the rest of the story." And as a librarian might say, "Stop in and check out some pretty sweet books at your library!"


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A FUNDRAISING night is being held in Cradley Heath for a group for adults with learning difficulties in a bid to prevent it disbanding.
The Open Stage Drama Group was formed in 1995 and performs shows several times a year.
A fundraising night is being held at the Spring Meadow Social Club, Spring Meadow, on Thursday , April 3.
Anna Fusco, from the group, said: "We develop our members skills in dance, drama and music and put on a small performance each term.
"However, the group is in danger of closing due to running out of funds."
She added: "We have a wide variety of singers who will be performing songs from the 60's to present day which include Mervyn, Carly, Ivor Jay, Our Fred, Holly Maria and Rachael."
The event starts at 7pm and tickets cost £5 each which includes include a buffet.
If anyone would like a ticket, please contact Anna Fusco on 07795521227, or tickets can be purchased from the Spring Meadow Club.
The Open Stage Drama Group meets Thursday nights between 7.15pm and 8.45pm at the Source Youth Centre, Barnett Lane, Wordsley.


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Park gets outdoor fitness equipment
St. Albert Lions Club adds new fitness circuit to downtown park
Wednesday, May 14, 2014 06:00 am
Thanks to warmer temperatures, St. Albertans can now exercise outside. And a new outdoor fitness circuit at the downtown St. Albert Lions Park provides just the necessary means.
Whether it�s a basic warm-up or a full-body workout, the circuit has everything for stretching and core upper and lower body fitness, said Bryan Evans, the 2014 president of the St. Albert Host Lions Club.
�They put the foundation in three weeks ago after the snow. And then we added the equipment last week and now it sits there,� he said. �There is some landscaping and final clean-up to be done but the equipment is all in.�
The St. Albert Lions Park is one of the oldest facilities in the city, offering everything from picnic sites and festival areas to a new playground, green space and a skating surface.
The club�s owned the park since 1957, said Evans. In the early 1980s, the title of the land was turned over to the city but the club has continued to add all types of facilities there, said Evans.
Only three years ago, they renovated the park completely, adding new washrooms, the playground, landscaping and a redeveloped picnic and fire pit area.
While the club runs a number of other programs in the city, including scholarships and bursaries for students and their ongoing support of the local air cadets, the park is one of their signature programs, said Evans.
�I guess, you could say we are in the third or fourth life of this park,� he said. �It�s just an ongoing evolution and ongoing commitment to that park.�
The new fitness circuit consists of four pods, which include everything from a swing flex, a core trainer, an air stride and an arm press.
Local firm Peak Play Environments installed the equipment for a cost of $60,000 to $65,000, said Evans. All of the money was fundraised and the circuit is now ready for use though the club is still waiting for some final landscaping and clean up, he added.
The St. Albert Lions Park is located across from Fire Station One on Sir Winston Churchill Avenue. Public parking is available downtown behind the St. Albert Curling Club.