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Suzanne Miller has 20 years of fundraising experience including special events, annual giving, capital campaigns, and grant writing. She has worked in the fields of higher education, community non-profits, and private secondary schools. Ms. Miller became an Associate Trainer for Zocklein & Associates in 2003, conducting national grant writing workshops. Miller completed her undergraduate degree in Business with an emphasis in marketing/management from Mary Baldwin College. While working in the Vanderbilt University Medical Center Development she earned a Masters in Higher Education Administration with a concentration in Institutional Advancement. In 2001, Miller and the Mary Baldwin College Designer won a CASE Award for their capital campaign report.
Suzanne Miller
Director of Development

subset: commoncrawl


text: .This is a special kill in CoD:MW3 and Black Ops. It ia awarded by getting three kills in a rapid pace. In MW3 you are awarded 150XP and on Black Ops you are given 75XP in addition to the kill XP. TriviaEdit Mainly earned by killsteaks or explosives Retrieved from "http://codsuper.wikia.com/wiki/Triple_Kill?oldid=5233" Ad blocker interference detected! Wikia is a free-to-use site that makes money from advertising. We have a modified experience for viewers using ad blockers Wikia is not accessible if you've made further modifications. Remove the custom ad blocker rule(s) and the page will load as expected. Categories: Multi-Player Black Ops MW3 Special Kill Add category Cancel Save


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Wells, Candace-2nd Grade
Specialist Schedule
Supply List
Classroom Calendar
General Links
Reading Links
Math Links
Science Links
Social Studies Links
Writing Links
Mrs. Wells' Leaders Photos
Winter Webquests
States of Matter Webqeust
Famous American Project
North Buncombe Elementary
Wells, Candace-2nd Grade
Wells, Candace-2nd Grade
Welcome to Room 204!
Candace Wells
I am so excited to be a part of NBES staff and teach 2nd grade with a great group of students and teachers. After I graduated from Mars Hill College in 2001, I began my teaching career at Johnston Elementary teaching 3rd grade. I then began with Asheville City Schools teaching at Claxton Elementary, where I taught 2nd, 3rd, and 4th grades. I later graduated from Montreat College in December 2010 with a Masters in Elementary Education. I also earned National Board Certification in Literacy that month as well. I completed and earned Add-On Licensure for Executive Leadership Studies from Gardner-Webb University in July 2015. My husband and I have two amazing boys. Matthew, our oldest, is a 6th grader at North Windy Ridge this year. Drew, our youngest, will start kindergarten this year at NBES. He is in Mrs. Duncan's and Mrs. Sherrill's room.
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George E. Duvall Shock Compression Science Award
To recognize contributions to understanding condensed matter and non-linear physics through shock compression. This award is to be presented biennially in odd-numbered years and consists of a cash award of $5,000, a plaque citing the accomplishments of the recipient, and an allowance for travel to the meeting at which it is to be presented.
Establishment & Support
The award was established in 1987 by the friends of the Topical Group on Shock Compression of Condensed Matter Physics. The award was renamed the George E. Duvall Shock Compression Science Award in 2007.
Rules & Eligibility
All members of the scientific community are eligible for nomination. A single award will normally be given to no more than one individual and will be presented at the biennial Topical Group Conference. Nominations are active for three consecutive reviews.
Nomination & Selection Process
Deadline: Friday, June 29, 2018
The nomination package must include:
- A letter on not more than 5,000 characters evaluating the qualifications of the nominee(s).
In addition, the nomination should include:
- A biographical sketch.
- A list of the most important publications.
- At least two, but not than four, seconding letters.
- Up to five reprints or preprints.
To start a new or update a continuing nomination, please see the Prize & Award Nomination Guidelines.
2019 Selection Committee Members: TBD
Serving a diverse and inclusive community of physicists worldwide is a primary goal for APS. Nominations of qualified women, members of underrepresented minority groups, and scientists from outside the United States are especially encouraged.
2017 RecipientMarc André Meyers
University of California at San Diego
Past Recipients2015: Jerry W. Forbes
2013: Gennady I. Kanel
2011: James Johnson
2009: Donald Curran
2007: Dennis E. Grady
2005: Vladimir E. Fortov
2003: James Asay
2001: Yogendra Gupta
1999: Lynn M. Barker
1997: Arthur C. Mitchell
William J. Nellis
1995: Thomas J. Ahrens
1993: Robert A. Graham
1991: Levi Vladimirovich Al'tshuler
1989: George E. Duvall
1987: John M. Walsh, Robert McQueen, and Melvin Rice


text:
Klein Tools Magnetic Torpedo Level; 9"
Item #: 901-768430ORS
Model #: 930-9
Brand: Klein Tools
Not yet rated.Be the first to Write a Review
$19.19 Each
Product Highlights
- Brand: Klein Tools
Klein Tools® Die Cast Aluminum Body Magnetic Torpedo level has machined edges for accurate readings. Klein Tools® Die cast aluminum body magnetic torpedo level is 9" long and has 3 yellow vials for easy viewing. Torpedo level with magnetic base has handy v-grooved edge for pipe and conduit work.
- Length: 9 in
- Number of vials: 3
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- Base type: Magnetic
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- Handy V-grooved edge for pipe and conduit work
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- Magnetized strip on bottom
|Brand : Klein Tools
|Weight : 1.00 lbs. per Each
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Sunday, 2 November 2008
Base Jumping ....Why?
Admittedly base jumping is one of those adventure activities I generally avoid writing about as I have zero experience with it, don't personally know anybody who does, and in truth I don't think it's something that should necessarily be encouraged. The reason for touching on it today is simply that I came across the above YouTube video which has the most awesome Base Jumping sequences and wanted to share them with you.
I recently also came across a whole lot of skydiving quotes and from what I can gather skydivers generally don't think to highly of their extremist counterpart. One of the quotes I refer to went something like this "If you bounce while skydiving, most people will feel sorry for you and feel some pain, even if you screwed up. If you bounce while BASE jumping, regardless of what you did, you're just an ….." (Sorry about that, this is a family site and censorship was warranted).
Base Jumping, unlike other adventure activity, is not something you can wake up, decide you want do, and live the experience that same afternoon. It is very high risk and requires total awareness to ensure pin point accuracy with respect to calculation. It is an individual sport where participants are entirely dependant on their own ability to get the timing 100% right, the slightest miscalculation means it ends in disaster.
For those who participate in Base Jumping it is incredibly specialized, whereas with a Tandem Skydive and a Bunji jump for that matter, the hard work gets done by vastly experienced experts for you, all you have to do is arrive on the day and jump when they tell you to. Although, those featured in this video no doubt have years of experience under their chute, what I would like to know is, how on earth did they gain it?
Surely at some point in their lives they made a conscious decision that jumping off giant structures is what they wanted do, and without having yet gained any experience as such, proceeded to jump off a reasonably high something, opened a parachute and landed safely, just to get the ball rolling.
Mmmmm while us mere mortals struggle to get our heads around the "How", seeing this awesome footage does at least go some way towards explaining the "Why."
Posted by Ern
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Summary Edit
Vicky, or Victoria, is a minor character in The New Statesman, and is portrayed by actress Serena Gordon.
Overview Edit
Vicky is one of Alan's office typists, with whom he is having a passionate affair. In "Passport To Freedom," they both stumble into a hotel room at the Heathrow Grange and start making love. In the midst of disrobing, she becomes reluctant to continue, and maintains that she's not into one-night-stands. Alan, desperate to continue, lies to her and tells her that this is going to be the first night of many, and that he loves her, which wins her over. She immediately finds though that Alan has climaxed after only a few seconds.
She then tells him that she's glad he loves her because she hasn't been taking contraceptives, which alarms Alan greatly. He then changes his outlook and promises to marry her. Later on Alan is seen having a heated argument with Vicky over the phone, during which he shouts "of course I don't love you!" before slamming the phone down. Despite Alan's efforts, he is unable to keep knowledge of the affair from his wife Sarah.


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Jodhaa Akbar - External Reviews
Painstakingly made but painfully long. The history and politics is interesting but the teachers seemed to be in a rush to cover the course material. What we do know now though, is romance 450 years ago was same as it is now. It is a visual treat nevertheless.
76396 views
Click on the tabs below for wogma review, external reviews, user reviews, and twitter verdict
48 reviewers have given Jodhaa Akbar an average rating of 3.3/5.0 (?)
Warning: clicking on "full review" will take you to an external website that could contain spoilers.
So-So by Naresh Kumar Deoshi, Apun Ka Choice ...Such unsubtle and filmi treatment of a crucial sequence was not expected from a filmmaker whose past works I have greatly admired.... full review
Thumbs up by Tajpal Rathore, BBC ...It hits at the heartstrings and somehow has enough energy to sustain itself through the bloated script that perhaps should've been chopped.... full review
Thumbs up by Beth, Beth Loves Bollywood ...it bothered me a little that she was attractive when being domestic and docile and he was attractive being aggressive... full review
Thumbs down by Baradwaj Rangan, Blogical Conclusion, The New Sunday Express ...And when a largish chunk of a film is filled with things you don't much care about, it's a huge problem... full review
Thumbs up by Razeen Shameem, Bolly Spice ...He creates a wonderful soundtrack that may not create an impact at first listen, but once seen on screen, you can't help but be mesmerized by each and every song.... full review
Thumbs up by Aaina Sharma, Bollywood Mantra ...Finally the performances lend the final refinement and elegance to this superlative product.... full review
Thumbs down by Hetal Adesara, Business of Cinema ...One can relentlessly argue that Lagaan was longer in duration than Jodhaa Akbar but then Lagaan was Lagaan and the climax made it well worth the wait. However, this does not hold true for Jodhaa Akbar... full review
Thumbs up by Abhishek Mande, Buzz18 ...As for the war sequences, they could have well been done without. Ashu doesn't get too creative here... full review
Thumbs up by Chandrima Pal, Buzz18 ...If he is the steely emperor of Hindustan, leading his fearsome army one moment, he is the vulnerable lover, longing for the intimacy of his wife in the other.... full review
So-So by Bikas Mishra, DearCinema ...I don't think the film takes one deeper into the mind of the Emperor that looks full of conflicts... full review
So-So by R Krishnakumar, Deccan Herald ...What really fails Jodhaa Akbar is its compliance to convention.... full review
Thumbs up by Deep, Deep's Home ...The scenes were handled so well that you won't get bored for a single moment... full review
Thumbs down by Oz, Desi Train ...the way he ends "Khwaja Mere Khwaja" is irritating and painful... full review
So-So by Aniruddha Guha, DNA ...If only the writers (Ashutosh Gowariker and Haider Ali) had done it in a more enjoyable manner, not making the first half drag like there's no tomorrow... full review
Thumbs down by Khalid Mohamed, Hindustan Times ...Sufism is touched upon by a clap-a-hand-here-clap-a-hand-there qawwali... full review
Thumbs up by Rajeev Masand, IBN Live ...The film's best moments are the ones between the protagonist couple.... full review
Thumbs up by Taran Adarsh, IndiaFM ...This one stands out and stands out the tallest.... full review
Thumbs up by Gaurav Malani, indiatimes ... Jodhaa Akbar is a brilliant work of cinematic excellence. Period! No there's more to the review. Just keep an adjective count hereon.... full review
Thumbs up Indicine ...Kiran Deohan's proficiency is evident from scene one... full review
So-So by Indiequill, Indiequill ...The Mughals and the Rajputs seem to have had exactly one plan of attack - rush towards each other and hack away.... full review
Thumbs up by Abhijit Mhamunkar, indya.com ...Gowariker deserves a bow for his vision and successful handling of the epic love story... full review
So-So Intermission, The Bookeazy Blog ...You must watch the movie like a museum trip, which can't always have 'everything' at it's best.... full review
Thumbs down by Sreeram Ramachandran, M TV ...And before I forget, there is no big suspense in the film, was just trying to make the review interesting, since the film offers very little by way of that. Sorry.... full review
Thumbs up by Amit R Agarwal, merinews ...The film is visually opulent. The jewellery design deserves special mention... full review
Thumbs up Movie Talkies ...Aishwarya Rai Bachchan as Jodhaa is so real and convincing as a Rajput princess that you feel she has never before looked so good in a role... full review
Thumbs down by aslam, MovieWalah ...Discovery of India did a much better job than most of these period movies... full review
Thumbs up by Meena Iyer, Mumbai Mirror ...Kiron Deohans's cinematography is ostentatious... full review
So-So musicNmovies.info ...Having unwanted slow songs just increases boredom at times... full review
Thumbs up by Anupama Chopra, NDTV ...Who else but Ashutosh could create a sublime, superbly erotic love story about an already married couple, who live in the 16th century.... full review
Thumbs up by Jahan Bakshi, Now Running.com ...this could well be called Ashutosh Gowariker's most masala film... full review
Thumbs up by Subhash K Jha, Now Running.com ... Not once does the director allow the inherent opulence of his theme to overpower the love that grows between them... full review
Thumbs up by Sundeep Mann, Passion for Cinema ...Asutosh Gowariker has to be congratulated for making a film with such conviction and executing his story on such a grand platform... full review
Thumbs down by Anand Kadam, Passion for Cinema ...The main culprit here is the screenplay with half baked plots and half developed characters... full review
Thumbs up by Deepak Venkateshan, Passion for Cinema ...Go in to see a story, a well woven script and for amazing cinematography, art direction, choreography, music, lyrics and of course the direction.... full review
Thumbs down by Dpac, Passion for Cinema ...Shoddily done CGI scenes, boring war sequences, saas-bahu dramebaazi, distinct lack of characterization and clichés galore…... full review
Thumbs up by Shruti Bhasin, Planet Bollywood ...the main stars showcase natural chemistry and personify their characters so much that you forget you are watching actors playing a role... full review
Thumbs up by Hanumant Bhansali, Radio Sargam ...Infact, Jodhaa Akbar stands out because of its tight screenplay and writing, clever direction and fantantic performances.... full review
Thumbs up by Tagore, Radio Sargam ...I don't know how it will fare at the box-office but yes this is a must watch at the theatre... full review
Thumbs down by Greatbong, Random Thoughts of a Demented Mind ...However such flashes are rare, as the Gowariker who gave us "Pehla Nasha" and "Baazi" seems to take control from time to time, much to our misfortune.... full review
So-So by Raja Sen, Rediff ...To paraphrase screenwriting guru Syd Field, a scene should be entered as late as possible and exited as early. Gowariker does the complete opposite... full review
Thumbs up by Arthur J Pais, Rediff ...The film is about three hours and 30 minutes but once it hooks you, the length does not matter... full review
Thumbs down SearchIndia.com ...Most of the time Hrithik Roshan seemed like he was performing the role of Birbal (Akbar's court jester).... full review
Thumbs up by Sonia Chopra, Sify Movies ...The sets (Nitin Desai) are breathtaking and precisely authentic... full review
Thumbs down by Nikhat Kazmi, Times of India ...The battle sequences are unimaginative, often tacky, the length inordinate, the political intrigue comic... full review
Thumbs down by Saakshi Juneja, To Each Its Own ...Sajan beemar aur Sajni bhage prabhu ke dwar. Phir ek raat ki baat aur Sajan back in full avatar... full review
Thumbs up Upper Stall ...Stand out performers from the supporting cast are Ila Arun, Yuri, and Nikitin Dheer... full review
So-So by Neha Viswanathan, Within / Without ...But the film does succeed in using simplicity to build the idea of a budding relationship.... full review


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Fabulous cruise apart from the entertainment!: Diamond Princess Cruise Review by Bocagirl1
Overall Member Rating
Fabulous cruise apart from the entertainment!
Destination: Australia & New Zealand
Embarkation: Singapore
The cruise was amazing, all the ports were brilliant, the ship tours were great and because of the way the Diamond Princess is built, there was never a problem getting beds at any time of the day round any of the pools.
Loved the food in the dining rooms and the buffet. The staff were always extremely friendly and helpful and the bar stuff brilliant.
I went on the Ultimate Ship Tour which I would highly recommend. Fantastic experience and everyone from the More Captain down to the kitchen staff were so friendly and had plenty of time to spend explaining the workings of every part of the ship and had photos taken with us. It was all so interesting and we saw parts of the ship that you don't normally see. The laundry room in particular was a great thing to experience.
The chocolate dipped strawberries at most stops were delicious.
The only negative was the Ship Entertainment in the Theatre. Very disappointing shows but the movies were good as long as you hadn't seen them the day before at MUTS.
Overall such a fantastic cruise on such a beautiful ship that as soon as we arrived home we booked our next cruise on the Diamond again! Less
Published 01/15/14
Cabin review: D520
Fabulous cabin in a great position but wouldn't bother spending the extra on a mini suite again
Read Cruise Critic's Diamond Princess Review >>
Bogan ship for bogan people
Breathtaking 10 days
Shabby, run down
Best cruise yet!
Great Cruise
Diamond Princess Japan
Adequate. And that's about it...
An amazing experience, don't l...
Coral Princess July 2017
Sponsored Links


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Black & Decker Drum Sander Belts (3) 40g
Item Code: B-DX33061
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tag:blogger.com,1999:blog-54335246375049998782017-08-19T11:02:14.094-07:00The Daily Fitness JournalBrian email@example.com with My Yahoo!Subscribe with FeedlySubscribe with BloglinesSubscribe with NetvibesSubscribe with PageflakesSubscribe with The Free DictionarySubscribe with Bitty BrowserSubscribe with Podcast ReadySubscribe with Daily Rotationtag:blogger.com,1999:blog-5433524637504999878.post-63198997761983034452017-06-13T11:38:00.003-07:002017-06-13T11:38:24.402-07:0006/13/2017 No excuses needed, none givenWhere have I been for the last month? I know some people are wondering that have been loyal readers in the not too distance past. Here's the scoop, I wasn't motivated. However, let me be clear, I wasn't motivated to blog or be a blogger.

I have been running, mileage is there, hill repeats, short sprints, 400-1600m repeats, I've been going to work. Up to last month though, I was getting tired of the grinding of the blog. It wasn't fun and I needed a break to re-evaluate. After about a week or so, I even stopped stressing about it and just said, I'll go back when I feel like it.

I started the blog as a way to journal my training without using a pen and paper. I started adding stuff to that so that anyone reading might gain a little knowledge on shoes, races, training, products, etc. However, it got to be too much. I was way more concerned with trying to connect with more and more companies, network, and grow, rather than simply write. I liked the blog a lot more when it was simply me writing about what I wanted to write about, rather than stressing about making the blog more and more.

For the foreseeable future, I am done with the hustle. I am a dad, husband, runner, coach, PE teacher, and down the line somewhere, a blogger. I do not need a second job, I started this as a hobby and that is what it will be.

My apologies to those looking for their fix of the Daily Fitness Journal for the last month, but it is what it is.

Saturday is the Triathlon Relay and I am ready. We are hoping to get back on the podium where we belong. I will send out some pics at some point. Until then, get running. I am.Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/06/06132017-no-excuses-needed-none-given.htmltag:blogger.com,1999:blog-5433524637504999878.post-82297291540079434432017-05-12T05:19:00.001-07:002017-05-12T05:19:40.368-07:0005/11/2017 5 mile runI have been a day late and a dollar short lately with my posts, but I promise to get back on track. Priorities are priorities though, and just getting my runs in is my biggest challenge. I ran a 5 miler like I planned to do yesterday. It took me about 41 and change. I averaged about 8:14/mile. Today, I will run some repeats of some length. I haven't decided. Probably 400 meter repeats.

I'll get back to you.
Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/05/05112017-5-mile-run.htmltag:blogger.com,1999:blog-5433524637504999878.post-20473158656131859892017-05-10T09:28:00.001-07:002017-05-10T09:28:34.657-07:0005/09/2017 5 mile progression run and 05/10/2017 hill repeatsI had intended to do mile repeats on Tuesday afternoon, but I got caught on the phone with house business and ran right through my window of opportunity. Consequently, I ended up getting a block of time back in the evening while Connor was on the soccer field. I decided to do a 5 mile progression run. Mile one was done in about 8:30 and I ended with mile 5 being run in 6:24.

I am happy with that, knowing mile 5 could have gone even faster had I pushed it.

Today, I just finished up a little hill work. I totaled 5.5 miles in all. I ran, after warming up with a slow jog, 10 X 200 meter hill climbs. Each climb was around 40 seconds, followed by a slow jog back down. After the 10 repeats, I jogged a cool down to finish.

The entire workout took less than an hour, but felt strong. Tomorrow, I will jog 5-7 miles and finish the week with a strong tempo or some repeats on Friday.

Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/05/05092017-5-mile-progression-run-and.htmltag:blogger.com,1999:blog-5433524637504999878.post-27054484312417475612017-05-08T11:33:00.000-07:002017-05-08T11:33:27.483-07:0005/08/2017 5 miler and turning up the speed work for the next fewI got in a chilly 5 miler today in almost exactly 40 minutes. A little audiobook and a little autopilot and I was done before I knew it. Starting tomorrow, I plan to try and do 2 speed sessions a week up until the final week before the races I have at the end of this month and next month.

Speed work can be a huge benefit to those trying to make the jump from good to great race times. The problem is,most people are intimidated by it and feel like their version of speed work isn't.

The simple fact is, anyone that is healthy enough to run a few times a week can start to do speed work and can build up to some strong workouts, for them.

Tomorrow, I plan to do some mile repeats to see where I am. I am thinking 3-5 intervals and a 400-800 meter jog recovery between. I will learn a lot tomorrow :)Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/05/05082017-5-miler-and-turning-up-speed.htmltag:blogger.com,1999:blog-5433524637504999878.post-59382907525881682172017-05-03T08:52:00.002-07:002017-05-03T08:52:17.226-07:0005/03/2017 How to beat that stale feeling? Do it with a 10X400 meter interval sessionI have been in the middle of a funky stale feeling in my running, even with the nice weather. I am guessing it's because of the house selling/buying stress, but I don't know.

I was actually dreading my run today, but I knew it was important. I did however change my decision about what to do as I was beginning to run. I had planned on getting some miles in and working the speed stuff next week. However, I decided to kick my own ass today and do some repeats. I warmed up for a mile and then got into it.

I ran a set of 10X400 meter repeats. I did all of them in between 82-86 seconds and I jogged a 400 meter recovery between each. My total workout for the day from start to finish was 6 miles. This gives me 15 miles for the week and I am planning on another 10-12 to give me a strong week. Brian DePersishttps://firstname.lastname@example.com://www.thedailyfitnessjournal.com/2017/05/05032017-how-to-beat-that-stale-feeling.htmltag:blogger.com,1999:blog-5433524637504999878.post-21031447718786075212017-05-02T09:04:00.003-07:002017-05-02T09:04:52.378-07:0005/02/2017 Today's 5 miler, fitting it all inSmoke and mirrors...That's how I fit in as much as I do. Besides work, juggling the sports schedules of 3 kids, a 15 month old, trying to sell a house, trying to find a house to buy, I am running too. :)

I am a step ahead of it all! Barely, though. Today, I got out for a nice 5 miler in about 70 degree temps. Yesterday evening, I ran a 4 miler around the soccer complex as my 7 year old was at tryouts for soccer for 2017-2018. Sure, people must think I'm a dork, but you gotta get it in when you can. I have some mileage to get in as well as some speed work.

This week, I am try to get in around 30 miles. Next week, I am going to get a couple speed sessions in and I want to do that for the next few weeks.Brian DePersishttps://firstname.lastname@example.com://www.thedailyfitnessjournal.com/2017/05/05022017-todays-5-miler-fitting-it-all.htmltag:blogger.com,1999:blog-5433524637504999878.post-56793932195445003222017-04-27T08:34:00.000-07:002017-04-27T08:34:37.321-07:00Back to backs, getting movingTo say I have been busy is an understatement. I won't bore you with the details, but the running is picking back up. Yesterday, I ran a comfortable 7 miler at a pace of about 8:28/mile. I felt good the whole way and felt like I could have banged out a 12-15 miler. Cruise control with an audiobook is like a ticking clock for me.

Today, I ran a similar 6 miler in almost exactly the same pace, listening to the same audiobook. There is a comfort in being able to simply tick off the miles. I wasn't running fast, and I'm not bragging, but I was born with the ability to simply go, and keep going. I'm not exceptional by any means and there are lots and lots of others out that that are as good or better than I, but I am lucky to be able to go.

Over the next 6 weeks, I will be combining miles and speedwork as much as I can get in and as much as my body can handle. As the weathers swings more positively for me, I begin to feel the warm running weather I look forward to.Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/04/back-to-backs-getting-moving.htmltag:blogger.com,1999:blog-5433524637504999878.post-18308982226340052972017-04-19T08:41:00.001-07:002017-04-19T08:41:42.394-07:0004/19/2017 Brisk 6 miler, new revelationsIs that how you spell revelations? I think so. Anyway, I got out for a strong 6 miler today, pacing at 8:00/mile for the duration. I thought it was going to be warmer when I got dressed, so I wore shorts and a long sleeve with a short sleeve over it. It is only in the high 40's though, with some wind. It was a little chilly out there. I did have a revelation :), my legs didn't mind that temp. It was my hands and my bald head. I am used to wearing pants when ever it is below 60ish. I am now, at the age of 43, realizing that my legs may not be the wimpy part of me. It must be my geriatric hands and old, bald head.

The run itself was uneventful. I started with an 8:50 in the first mile and worked faster each tick, until my last mile was in 7:25. Overall, as I said above, my average time was 8:00/mile, finishing in 48:0-something total.

It's these spring days where the sun is nice and bright, but the temps are low that kill me. I need the heat.Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/04/04192017-brisk-6-miler-new-revelations.htmltag:blogger.com,1999:blog-5433524637504999878.post-38349947295717576992017-04-17T11:29:00.000-07:002017-04-17T11:29:08.559-07:0004/17/2017 Boston Marathon, Patriot's Day, and a 5 milerNope, I didn't fall in a ditch somewhere while I was out on a run. I simply have been freaking busy. We are selling our house and attempting to find a new place that will house our growing family. Consequently, in the last couple weeks, we have been painting, cleaning garbaging, donating, seeing, etc. etc. etc. The house, for all intents and purposes is barren of stuff in the open. We have looked at 90 houses in the last week, and have exited our own house multiple times, with the dog, so others can see ours.

However, the stars aligned today on this beautiful day, so that I could get out for a 5 miler. After live streaming the Boston Marathon this morning, I was well motivated. By the way a U.S. runner took 3rd (Jordan Hasay), another 4th (Des Davila) in the women's race and a U.S. male took 2nd (Galen Rupp), well done!

I have exactly 2 months until my target race. I will lose 10 lbs. and be race ready.Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/04/04172017-boston-marathon-patriots-day.htmltag:blogger.com,1999:blog-5433524637504999878.post-49851331040180114592017-04-06T11:19:00.001-07:002017-04-06T11:19:08.631-07:0004/05/17 5 miler and an exciting new product, @DrinkClick a coffee/protein marriage

I got back out for a 5 miler today and I need to string some runs together. I have been quite busy at work, home, kids, sports, etc. I have a couple months to push my physical limits, nutritionally stay on track, and see what I can do in my upcoming races. I will get after it.

I received a new product to review from the great company Click; seriously, where has this combo been all my life? I love coffee, and you can add in the best protein powder supplement as well as vitamins and nutrients. Awesome, plus no added sugar. My full review to follow in the coming weeks.Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/04/040517-5-miler-and-exciting-new-product.htmltag:blogger.com,1999:blog-5433524637504999878.post-20870210060583304162017-03-27T11:43:00.003-07:002017-03-27T11:43:44.877-07:0003/27/2017 Today's easy run, w/audioAfter a nice weekend, free of running, it was good to get back out and start the week. I had a 6 miler on my calendar today, easy and fresh. I got out and just plugged into an audiobook I got a few weeks ago and simply ran. I didn't look at my watch, didn't really think about my run, and I simply tried to enjoy my book and run.

After about 5.5 miles, I decided to stretch it out to a 7 miler since my body felt good. I was really just easy running the whole time, looking back, my splits were between 8:30-9:00/mile. It was nice to run easy, knowing I could kind of just keep going if I wanted to.

Disconnecting from my watch, specific pace, and really caring about anything except for the run was nice. I recommend it. It is easy to get caught up worrying about too much when you have goals like race times, distances, podiums, etc. to worry about. However, it's just as important to let all that go sometimes and run.

Tomorrow, more of my audiobook, more miles, still less worry about results. Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/03/03272017-todays-easy-run-waudio.htmltag:blogger.com,1999:blog-5433524637504999878.post-61017076879357377512017-03-23T08:42:00.001-07:002017-03-23T08:42:33.783-07:0003/23/2017 Speedwork, 8X 400 meters, done

As I had prioritized, I completed my first speedwork session in a long time today. I ran a warm up jog of about 3/4 of a mile and proceeded into a session of 8X 400 meter repeats with 400 meter jog recoveries in between. My times in the 400's went from the 1:31-3:32 range in the beginning, down to 1:27 in repeats number 6 and 7. I finished up my last 400 in a fastest time of the day at 1:26.

I also am happy to report that my 400 meters was on the higher side, probably closer to .26 miles than .25, the stretch of road I used and my watch are close to .25, but I err on the longer side when I run them out.

I'm not sure what I would have felt like today had I run the 8 miles yesterday, but I know that I felt good to go from my first step today. Maybe going with 6 miles yesterday paid off, maybe not.

Since Sunday, I have run 26 miles, with only a 5 miler left tomorrow. It will be a strong week overall, and a well deserved rest weekend before I get back into it on Monday.
Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/03/03232017-speedwork-8x-400-meters-done.htmltag:blogger.com,1999:blog-5433524637504999878.post-76903062280906054702017-03-22T09:02:00.001-07:002017-03-22T09:02:09.362-07:0002/22/2017 Today's run, priorities, and some tidbitsI know, I know, I know. Just this morning I wrote that I had run 6 miles yesterday because I was sore and that I would do my 8 miler today. Well, a coupe things today quickly changed my run to 6 miles. First, it is F-ing cold. The temps are in the low 30's, but there is a wind advisory and it is ranging from 20 mph up to almost 50 mph gusts. Wind chill temps are 15-20 degrees. I hate it. Second, it is my 4th day running in a row, 21 miles total. It would have been 23 total if I had done an 8 miler. This isn't a huge difference and fitness wise, no big deal. However, tomorrow I have my first speed work session scheduled in a long time. I want to do 8-10X 400 meter repeats tomorrow and I want them to go well. As I ran today, I decided that shaving 2 miles off today would most likely help me tomorrow rather than hurt my fitness.

It is about my priorities during my training schedule. Right now, my priority this week is getting those 400 meter repeats in tomorrow. I haven't done speed work in a long time and I am itching to run fast again. Tomorrow may help me as much mentally as it will physically. A couple weeks from now, maybe I stretch out a long run more when I am feeling good, because that week, my priority isn't a speed session.

A couple tidbits for you:

First, my current giveaway can be found here, Collagen Sport Recovery. Stop over, sign up for nothing and win a tub of protein powder, FREE! Oh, and please share it out as much as you can.

Second, I was talking to a friend the other day about pacing. He has a hard time figuring out his pace. My suggestion to him was this. Go to a track and jog a mile. That is your long run pace. After doing that, you are warmed up. Then run a mile as fast as you can sustain. That is your fast time. You can add about 20 seconds per mile to that pace for your 5K speed. Next, after walking a lap, run a third mile at a pace somewhere in between the first two. It should be both comfortable and somewhat strong. This is a pace you can run often. Finish up with a 4th mile slow jog. During each of the miles you run, take stock of how you feel and what each pace feels like. Your mind can assign the effort to the pace and you have the information moving forward. I would do this every couple months as you get more fit and your fitness increases.

Brian DePersishttps://firstname.lastname@example.com://www.thedailyfitnessjournal.com/2017/03/02222017-todays-run-priorities-and-some.htmltag:blogger.com,1999:blog-5433524637504999878.post-24091605141685334032017-03-22T05:51:00.002-07:002017-03-22T05:51:39.852-07:0003/21/2017 Yesterday's 6 miler, sore Coming off the race Sunday and the hard 6 miler on Monday, I was quite sore yesterday. It wasn't anything more that regular soreness, but I didn't want to build to much more on top of that. Overuse injuries happen all the time. I decided to switch up from the planned 8 miles down to a slower, more comfortable 6 miles. I ran the same route as the day before, just this time I did it in 48+ minutes, not the 46 minutes from Monday.

It was definitely the right call to switch up. The legs are happier now, plus I can simply run my 8 miler today, switching yesterday and today like I had to do a few times in January and February because of weather.

I will say, yesterday's 6 miler was in the sun and low 50's, nice weather. Today, my F-ing 8 miler will now be done in the 30's with a wind chill down in the low 20's or teens. I need warm weather.Brian DePersishttps://firstname.lastname@example.com://www.thedailyfitnessjournal.com/2017/03/03212017-yesterdays-6-miler-sore.htmltag:blogger.com,1999:blog-5433524637504999878.post-34850372935777141282017-03-22T00:00:00.000-07:002017-03-22T00:00:08.871-07:00Featured Post: Collagen Sport Recovery by @NeoCellHealth & GiveawayFor the last month or so, I have been using a recovery powder called, Collagen Sport Recovery. I was lucky enough to win a separate product from the fine people at NeoCell called Biotin Bursts and they reached out to me when they found out I have a website and review products in the realm of fitness and nutrition. I have been drinking the French Vanilla flavor after my more substantial runs (prior to being sick!) and I am pleased with Collagen Sport for a couple reasons.

First off, the taste is real vanilla flavor, especially as I mix it most of the time with fat free milk. I always tend to like shakes and powders mixed with fat free milk or almond milk considerably more that when mixed with water. To me, with a milk product, the powder becomes a shake. However, with water, most of the time, they seem a little thin for my liking. The Collagen Sport mixes with the milk really well. It is a nice consistency and tastes more true to it's flavor, and not chemically produced.

Second, as a recovery drink, I am impressed with the nutritional product information. As you can see
in the picture to the right, the numbers are impressive. Per serving numbers are great for protein-30g, sugar-0g, sodium-244mg, potassium-21mg, fiber-2.25g, and all the vitamins listed as well are packed pretty well for 30% of the recommended DV (vitamin C is at 167%). I am a big believer in avoiding sugar and a lot of protein mixes slide it in for flavor strength. It's nice to see that NeoCell did it right and kept the sugar out.

Third, the recovery powder is only as good as it's delivery. Does it deliver on the recovery side, not just the nutrition side. As far as I am concerned, Yes. I am happy with how I feel after the workout and using the product. After my longer runs, I made a point to make sure I was getting a full serving within 20 minutes of finishing my run, which is recommended. I got into a routine of drinking as I cooled down and my body has stayed strong even through some crunched weeks of miles and running 20-30 miles in 4 or 5 days. As a product, if you are looking to add some protein, during recovery, this is a great choice. The timing of the protein intake is beneficial during recovery and the product boasts great nutritional elements not often found in your garden variety protein powders.

Check out the full product line of NeoCell, as well as connecting with them on twitter @NeoCellHealth or on Facebook here or on Instagram @NeoCell. Please enter and share the giveaway below for free products from NeoCell!!

a Rafflecopter giveawayBrian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/03/featured-post-collagen-sport-recovery.htmltag:blogger.com,1999:blog-5433524637504999878.post-47590990836713010652017-03-20T12:00:00.001-07:002017-03-20T12:00:21.611-07:0003/20/2017 Today's 6 miler and a 3 month plan

I have three months of a plan set up now that I am healthy again. I have laid out my workload in front of me old school, paper schedule style. I checked off the first two events so far, yesterday's race and today's 6 mile run. There is something about a plan put in place that makes me confident of where I can go. I do not often lay such a long road ahead, but sometimes, that's exactly what you need to do. You can see my expectations in the pictures. Does that mean I am going to get every single workout in and
perfectly done? I wish, but I will try to and modify when needed.

It isn't about the single workout, it's about the overall program. Also, this is just my running plan, I will add other bits and pieces whenever possible.

Today, I am a little sore in the quads from yesterday's race. I stretched it out with a 6 mile run and ran the beginning in around 24 minutes for the first three miles and ran the second half in around 22 minutes and change. I just felt good and pushed the pace a bit at the end. It keeps me from getting bored, but I have to be careful not to overdue my easier days.

Brian DePersishttps://firstname.lastname@example.com://www.thedailyfitnessjournal.com/2017/03/03202017-todays-6-miler-and-3-month-plan.htmltag:blogger.com,1999:blog-5433524637504999878.post-79954384562656634652017-03-19T18:22:00.000-07:002017-03-19T18:23:36.645-07:0003/19/2017 Race Report: Fair Lawn St. Patrick's Day Run

In what was my first run in 2 1/2 weeks, I race the inaugural St. Patrick's Day race in Fair Lawn this morning. The race was put on by the great folks at RaceFaster. RaceFaster is a set of training professionals for runners, triathletes, youth runners, as well as having a store front and putting on a handful of races. For a 1st year race, I was pleased. It was affordable, featured a few sponsors the morning of, and marked the course well. The course was the same as another race run, the Fair Lawn 1st Day 5K I have done.

I have been on the shelf for the last 2 1/2 weeks with a nasty, lingering sinus infection. I was 3 days into a great week, 20 miles in feeling good, when I woke up broken and feeling like garbage back on March 1st.

I was supposed to run a race last weekend in Hillsdale, NJ, but I felt horrible still and it was on 15 degrees when I woke up that day. All this week, I was slowly getting better with the medicine I was on. Finally, I felt really back to normal on Friday.

Toeing the line this morning in a breezy, cold 30ish degree weather, I was really not sure where I would be at the end of the race. I alway try to give whatever I have, and I did that, but before the race, I wasn't sure what that entailed. Listening to a couple runner dudes at the start, I overheard one guy say he was going to run around 6:20ish pace. His buddy said he just wanted to be under 21 minutes. I was happy to hear those two because I figured if they held their end of the bargain, I would like to use them to finish up somewhere in the middle, around 20 minutes.

As my race began, I was about 20 feet behind the dude that wanted to run 6:20's and for the first mile, I was even with the other due that wanted to go sub 21 minutes. I didn't mid that, however, as I knew he was running a little faster than he had talked about; we hit mile one in 6:25.

After that, dude 2 wised up and dropped off a bit as I held pace. I hit mile 2 in a solid split of 6:29, happy to keep similar pace. I had built a little lead on slower dude, and the faster dude had built a little bit more on me moving through mile 3.

The final 1.1 miles was a little slower, but I could not be happier. After having no idea what I could do after being sick and off for 2 1/2 weeks, I rolled in at 20:10. I finished the race in 7th place overall, and 1st in my age group.

Now that I am healthy again, screw the cold, I am back training hard tomorrow. I am healthy, injury free, and I have 3 months to train for the triathlon relay. It's time to go for it.Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/03/03192017-race-report-fair-lawn-st.htmltag:blogger.com,1999:blog-5433524637504999878.post-13553549713064865922017-03-01T09:12:00.000-08:002017-03-01T09:12:00.307-08:0003/01/2017 Soggy 6 miler with hills

The weather is going to run the gamut this week it seems. Monday and Tuesday were low 50's and sunny, mild. Today, the temps are in the 60's, but it is basically pouring out. Tomorrow and Friday, the temps will fall constantly and bottom out in the low 30's on Friday with a chance of some light snow. Jesus, global warming freak out at it's finest this week?

At least, so far, I have gotten in some good work. Including the 6 miler I just finished up, I am at 20 miles for the week. I should be at 25-30 by Friday, plus a body weight workout.

Today's run, I just went out and ran 6 miles for a comfortable run with a couple strong hills in the middle. I ran about 8:09/mile pace, finishing up a few ticks under 49 minutes. With two climbs of between .6 and .9 miles in the middle, I am satisfied with that work.

Tomorrow, I am toying with whether or not to run a Fartlek 5 miler or get in a couple mile repeats or 400 meter repeats. I will get back to you.Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/03/03012017-soggy-6-miler-with-hills.htmltag:blogger.com,1999:blog-5433524637504999878.post-2034810338267962602017-02-28T09:32:00.000-08:002017-02-28T09:32:32.866-08:0002/28/2017 Goodbye February, ran you outAt low 50's and sunny today, it was a perfect long run kinda day. I planned and ran an 8 miler in about 1:01 and change. I felt strong, at a clip of around 7:40/mile. As I was assessing my run at various points, I decided that at this point, I feel strong. I don't feel fast yet, but the strength is building. I have mentioned it a few times in the last couple weeks, I will be moving to some speed work to utilize my strength and build speed as well.

My stride rate continues to be on my mind as I run and today I was at an average of 183 SPM with a max of 195 SPM. My goal is to get my average up between 186-190 SPM.Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/02/02282017-goodbye-february-ran-you-out.htmltag:blogger.com,1999:blog-5433524637504999878.post-28186025062775603552017-02-27T11:43:00.001-08:002017-02-27T11:43:04.144-08:0002/27/2017 Well rested, time to press onI am just shy of 4 months left of training until my featured race, the triathlon relay. Coming off a week vacation spent bouncing around NJ with the family, sadly, it was back to work today. The bright spot, however, is that my schedule when working is more regimented and I can make sure my running happens.

I started back up like I never took a break and banged out a 10K run in about 51 minutes. I hovered around 8:10-8:25/mile and it felt good to be back out there. It is time ti=o get serious, build miles, and begin to implement my speed workouts. Over the next two weeks, I plan to get in 2 long runs of 8-10 miles, as well as 2 speed sessions of mile repeats and either a pyramid or some straight 400 meter repeats. Throw in a bunch of runs to build mileage in there and the next 14 days should be eventful. I also, hopefully, will race on March 12th, at a local 5K. More details to follow. Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/02/02272017-well-rested-time-to-press-on.htmltag:blogger.com,1999:blog-5433524637504999878.post-13913891019055932542017-02-17T11:00:00.001-08:002017-02-17T11:00:22.067-08:0002/17/2017 Windy, chilly--2 X 4 mile runToday, coming off yesterday's lack of running, I wanted to get in some good work. I decided, since I have a couple smaller breaks, I would do two separate runs. I ran the first 4 miler in a quick pace of 7:09/mile, total run time was about 28:37. It was a good, strong run with a little hill work in there.

My second run, on an overlapping route, but slightly different, went 29:27 total, for a pace of 7:21/mile. Another strong run pace. Both runs in general were great, considering they were back to back, with only about 1.5 hours in between. Also, with a temp of about 35, and windchill bringing it down to feeling like low 20's, I am happy with today's work.

I am coming up on a week off from work, home, hopefully busy with the wife, house, and kids. I am committing to 4 workouts this next week, running or cross training doesn't matter, but I want 4 workouts of at least 30 minutes. That is my goal.Brian DePersishttps://firstname.lastname@example.com://www.thedailyfitnessjournal.com/2017/02/02172017-windy-chilly-2-x-4-mile-run.htmltag:blogger.com,1999:blog-5433524637504999878.post-56621888281751164442017-02-16T08:30:00.000-08:002017-02-16T08:30:08.104-08:0002/16/2017 Forgot running clothes, paid for it...I was supposed to do some mile repeats today. However, as I walked inside, I realized that I forgot to bring my cold weather running gear. Since it's 35 out and I am not running is shorts or just a long sleeve shirt and light pants, I had to scrap the running. I'm a little annoyed at myself, but whatever. I made myself pay with the workout I had planned for tomorrow instead of the run.

Yesterday, I wrote down as many simple exercises as I could instantly. It's nothing earth shattering, but I wanted simple things that I normally do, but with more of them. As little equipment as possible was also a consideration. I ended up with this list below of 25 different moves. All I used was a kettle bell, my 2 farmer's walk buckets, 2 8lb. dumbells, a 12lb. med ball, a chair, and my inverted row pull up bar.

I warmed up jumping rope for 2 minutes, then:

10 pull ups
20 lunges
20 bird dogs
20 dips

Inverted Row

20 squats
45 sec. superman
20 med ball throws
20 box jumps
1 min. plank
10 inverted rows (see pic)
10 step ups, carrying 30 lbs. each side
30 crunches
2 min. farmer's walk
10 burpees
20 leg scissors
20 single arm kettle cleans
20 kettle swings
20 push ups
40 mountain climbers
25 jumping jacks
45 sec. wall sit
20 med ball slams
10 squat jumps
30 russian twists
10 T push ups, holding 8lb. dumbells

I am tired now! I finished up with a minute of jump rope so I could get my workout to 30 minutes from start to finish. I only took a couple seconds between exercises, simply to move to get ready. A lot of my muscles are shaking right now. :)Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/02/02162017-forgot-running-clothes-paid.htmltag:blogger.com,1999:blog-5433524637504999878.post-58755202438379684462017-02-15T09:24:00.000-08:002017-02-15T09:24:41.938-08:0002/15/2017 Cruising a 7 miler & a weight update w/my @ToiletTreeProd Scale

Today, as planned, I ran a 7 miler at a comfortable, but not challenging pace. I say I was cruising because I just kind of settled in and ran, finishing up 7 miles in 54:31, a pace of 7:47/mile. It's hard to believe the level of fitness I have attained in only about 6 weeks. I am still a ways away from where I want to be, but the results are coming.

As for my weight, I stepped on the scale this morning and it read 150.2 lbs. That is nearly 18.5 lbs. down from January 2nd. I have stuck to my healthy eating pretty well and have worked out and ran a lot. It's coming. I want another handful of pounds to come off and to continue to build strength.

The picture is of my new scale from ToiletTreeProducts. It is a great, clean looking, accurate scale. My review and giveaway to come soon!!!Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/02/02152017-cruising-7-miler-weight-update.htmltag:blogger.com,1999:blog-5433524637504999878.post-52931661663148639652017-02-14T08:34:00.001-08:002017-02-14T08:34:35.207-08:0002/14/2017 Happy Valentine's Day!! Frozen 7 miler with hill pickups

Well, Happy Valentine's Day to my beautiful wife and kids. There are only a couple days of the year devoted to the ones you loves, but they definitely deserve them. My wife is the best and she puts up with a lot! I am a pain to live with :)

Today, it is freezing outside, 30ish degrees and a bit windy. It really feels more like 20 degrees out there. I just kept telling myself, "When you get back, you can have coffee and peanut butter!" I'm serious, that is exactly what I repeated the whole time.

I ran a strong 7 miler today, at a comfortable pace of around 8:15/mile, except for 4 hill pickups I did. Each of the two figure eight loops I did has a middle hill of about 1/3 of a mile. Each time through, I ran the hill fast. That gave me 4 pickups going uphill, each time 1/3 of a mile. For the run total, I ran about 55 minutes over the 7 miles.

The rest of the week should look something like this, possibly the days and runs switching if time calls for it:

Wednesday---7 miler, easy
Thursday---mile warm up and a few mile repeats, then cool down, 6-7 total
Friday---5 miler easy + a HIIT workout of at least 30 min.

Enjoy the rest of the day with your loved ones!!!!

Brian DePersishttps://firstname.lastname@example.com://www.thedailyfitnessjournal.com/2017/02/02142017-happy-valentines-day-frozen-7.htmltag:blogger.com,1999:blog-5433524637504999878.post-75755476339482739422017-02-13T11:45:00.002-08:002017-02-13T11:45:49.462-08:0002/13/2017 Too much wind, let's cross train :)

After a wild couple days of snow, ice, rain, sleet, and now massive gusting winds, I'll stay inside today for a little cross training workout. I am coming off a couple days sans working out or running, so I am chomping at the bit to get moving. I modified the workout video I posted the other day with the downward burpee progression. My weak ass started at 10 burpees, ran to the other side of my gym, then did 9 burpees, back to the first side of the gym, and so on. Here is the workout in it's entirety:

5 minute jump rope
10-1 burpee progression with running in between
2 minute farmer's walk
20 lunges
20 bird dogs
2 minute farmer's walk
20 squats
2X30 sec superman's
5 pull ups
20 dips
15 push ups

In all, the workout took me 25 minutes total. I wish I had just walked fast to warm up and then tried to start my burpee progression at maybe 15-1. I was a little tired in the legs to start. I think 15 is a good, fresh starting place. I want to work up to the 20-1 progression as talked about in the video.Brian DePersishttps://email@example.com://www.thedailyfitnessjournal.com/2017/02/02132017-too-much-wind-lets-cross-train.html


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Aboriginal elders share river stories with young people & researchers
Aboriginal elders share river stories with young people & researchers
Scientists are working with Aboriginal people in the Kimberley to better understand how the rivers and wetlands of the Fitzroy catchment have changed during people's lifetimes.
The 'River Change' project, funded by the Tropical Rivers and Coastal Knowledge (TRaCK) research hub, shares Aboriginal knowledge about changes to the Fitzroy River and its tributaries with western scientists by filming interviews with senior people talking about their country.
Australia's vast and often inaccessible northern tropical rivers have not been studied to the same extent as southern rivers and so there are many scientific questions about the rivers that are still unanswered.
TRaCK researchers studying how these rivers work recognised the special role Indigenous knowledge has to play in better understanding and managing these rivers. Indigenous people worked closely with scientists by providing vital information on the history of river flow, bank erosion, the distribution of plant and animal species and sediment movement.
Coordinating the 'River Change' project is Yiriman, a community-based youth diversionary program in Fitzroy Crossing. Governed by elders from four Kimberley language groups, Yiriman is helping to build the oral history interviewing and videoing skills of young local people through the project.
Nine senior Bunuba, Gooniyandi, Walmajarri and Ngarinyin traditional owners living in the Fitzroy catchment shared their insights about changes they
have seen in fish populations, stream-bank vegetation, erosion, water quality and river flows over the years.
"Yiriman engages young adults connected through family in meaningful roles in research projects and other activities so that they know they are acknowledged and valued," says Yiriman Coordinator Michelle Coles.
"Through such projects they are learning and practising traditional knowledge. Through immersion they learn new skills about workplace culture, using technology and multimedia, while being exposed to a broader understanding of science, environment, policy and economy.
"The education is multidimensional - building life-skills and demonstrating the inter-relationship of their culture and the social world."
Yiriman was set up eight years ago by elders from the Nyikina, Mangala, Walmajarri and Karajarri language groups to support young Kimberley Aboriginal people in activities that keep traditional culture and knowledge strong. The activities usually take place during trips back to people's traditional country.
Yiriman cultural adviser and Walmajarri traditional owner, Annette Kogolo, says: "Our organisation brings old people together with their young women and men to educate them through the telling of stories and passing on of skills. This way culture is handed down to the next generation who will then pass it onto their children.
"With the 'River Change' work, we visited places all over the Fitzroy catchment. Younger people got to spend time with their elders, who shared their knowledge of the river places, waterholes, plants, animals, fish, everything, showing them their country, talking about how to look after country. That's how Yiriman works."
The DVD of the interviews is currently being edited and is expected to be available to researchers and others by the end of June.
The 'River Change' project outcomes will be presented at the Commonwealth Environment Research Facilities (CERF) conference at Old Parliament House in Canberra this week (24-26 May).
TRaCK was established in 2007 as a research hub under the Commonwealth Environment Research Facilities Program to provide the science and knowledge that governments, communities and industries need for the sustainable use and management of Australia's tropical rivers.
TRaCK receives major funding for its research through the Australian Government's Commonwealth Environment Research Facilities initiative; the Australian Government's Raising National Water Standards Program; Land and Water Australia; the Fisheries Research and Development Corporation and the Queensland Government's Smart State Innovation Fund.
For more information, see the website www.track.gov.au
Media Interview Opportunity
- What: 'River Change' project that is filming and interviewing Kimberley elders about river country to assist scientists with better understanding Australia's northern tropical rivers. Project outcomes being presented to CERF conference.
- Who: Annette Kogolo (Walmajarri traditional owner), Arnold Wilson (Ngarinyin traditional owner and one of the young Yiriman interviewers), Michelle Coles (Coordinator of Yiriman) and Associate Professor Michael Douglas (TRaCK research director) will be available for interview
- When: 10.30am, Tuesday, 25 May 2010
- Where: Front steps of Old Parliament House, Canberra
Photos and Video Footage
Photos and video footage of young people interviewing elders on river country in the Kimberley are available for media use. To obtain a copy of visuals, please contact Jenni Metcalfe on 0408 551 866.
For media assistance
To arrange interviews contact Jenni Metcalfe on 0408 551 866


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Pumpkin & Parsnip Cassoulet
Be the first to review
READY IN: 1hr 50mins
Recipe by English_Rose
This warming dish is perfect for a weekend get-together.
See Discussion:
Ingredients Nutrition
- 2 tablespoons olive oil
- 2 large onions, chopped
- 1 lb pumpkin, deseeded, peeled and diced
- 1 lb parsnip, diced
- 3 garlic cloves, crushed
- 2 (14 ounce) cans mixed beans, drained
- 2 (14 ounce) cans tomatoes
- 1 cup red wine
- 1 cup vegetable stock
- 2 sprigs fresh thyme
- salt and pepper
- 1 tablespoon sugar
- 3 ounces fresh breadcrumbs
- 1 ounce parmesan cheese, grated
Directions See How It's Made
- Heat oven to 350°F Heat the oil in a large pan or wok, add onions, then fry for 5 mins until golden.
- Add pumpkin, parsnips and garlic and cook for a further 3 minutes Stir in beans, tomatoes, wine, stock, thyme, sugar and plenty of seasoning. Bring to the boil, then transfer to a large casserole dish, pressing the beans and vegetables beneath the liquid.
- Sprinkle the top with breadcrumbs and grated cheese. Cover, then cook for 40 minutes Uncover, and cook for a further 40 minutes Serve with garlic bread.


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Amanda Jones's Appearances
Our promotional video for Issue 2 of Kinfolk Magazine (http://www.kinfolkmag.com), a quarterly publication based in Portland, OR. We are a growing community of artists, writers, designers, photographers,…+ More details
We were approached by http://www.kinfolkmag.com to envision and create a short promo capturing the nostalgia of a summer picnic. Director Andrew Gallo Producer / Colourist Carissa Gallo Assistant…+ More details
Kinfolk Story: Oregon Coast Retreat01:25
Our video for the story, "Oregon Coast Retreat," featured in Issue 2 of Kinfolk Magazine (www.kinfolkmag.com), a quarterly publication based in Portland, OR. We are a growing community of…+ More details
Film by Andrew and Carissa Gallo, Mitchell Thorson Music by Balmorhea Words by Minna Thomas Antrim+ More details
Browse VideosVideos
Here are all of the videos that Amanda Jones has uploaded to Vimeo. Appearances are videos that Amanda Jones has been credited in by others.


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Wed., Oct. 31, 2012, 1:35 p.m.
Nonini Donates To GOP Senate PAC
Remember the mischief in the primaries with Republicans donating against Republicans?** It looks like some of the players are trying to make amends. Rep. Bob Nonini's PAC, Idaho Association for Good Government, donated $1,500 to the Senate Republican PAC, according to a report filed with the Secretary of State. Will it be enough to repair the rift? Earlier this month, Senate President Pro Tem Brent Hill told Betsy Russell that if Nonini wins his Senate race, disciplinary actions aren't off the table. On Wednesday, Hill said the donation wasn't solicited, and he hadn't discussed the donation with Nonini/Melissa Davlin, Capitol Confidential, Twin Falls Times News. More here.
- How about a song dedication -- from Idaho Senate GOP to Rep. Nonini: "Can't Buy Me Love" by The Beatles.
Question: Will Nonini be able to buy an indulgence from Senate GOP leaders for $1500?
You must be logged in to post comments. Please log in here or click the comment box below for options.comments powered by Disqus


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Patch, Tbone and I watched today as the statue of Angel Moroni was placed on the Draper Temple! I always assumed that this part was done towards the end, but maybe they are close to being finished on the outside. The grounds are being planted with trees and ground cover. It looks so beautiful even now with scaffolding around the top. When we got home we went on our deck and were glad to see the golden glow on the top of the temple.
Patch in front of the temple. They are building the fountain behind her.
Notice the little basket to the right of Angel Moroni. There were two men inside of it who were working on small details of the statue. I don't think I would care for that job!


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Pittsburgh, PA - March 16, 2017 - GrapeCity, a component solution provider in the Microsoft Visual Studio Partner Ecosystem and Visual Studio 2017 Sim-Ship Partner, today announced its first major 2017 release for ComponentOne Ultimate, a first-class cross-platform component suite including ComponentOne Studio, Wijmo, and Xuni. This v1 release delivers the fastest and most versatile developer controls available for data management, data visualization, scheduling, input, editing, navigation, layout, and reporting and document generation – all of which integrate seamlessly with Visual Studio 2017.
2017's first major release introduces several new controls across the suite, including InputPanel for XAML (available in WPF and UWP Editions). One of the most popular controls in the WinForms collection, InputPanel combines multiple input controls into a single control, making advanced data entry forms a simple one-line code implementation. The new control includes multiple textboxes, date and time pickers, a drop-down list, and an assortment of labels and navigation controls. "The InputPanel has always been a hallmark of how GrapeCity strives to make every aspect of application development even easier," said Jody Handley, product marketing manager at GrapeCity. "Now that it's available in XAML, developers will be able to easily create new data entry forms across Windows 10 devices."
In JavaScript news, Wijmo has released a TreeView control that includes checkboxes, icons, and drag-and-drop support. Also included in this release is server-side support for OLAP, allowing enterprise apps to work with multiple data sources and millions of rows. All Wijmo controls have no dependencies and full support for Angular v1 and v2, along with ReactJS, and VueJS. "Wijmo has always been dedicated to customer-driven development," said Chris Bannon, global product manager of Wijmo. "This release includes convenient, powerful controls that enhance the power of the Ultimate suite."
GrapeCity Developer Solutions continues to build strength in cross-platform reporting. Previous releases included FlexReport, a powerful, lightweight reporting engine whose components are available in WinForms, WPF, UWP, ASP.NET MVC, and Wijmo's JavaScript. This release includes FlexViewer Mobile for ASP.NET MVC, ensuring that enterprises can display their FlexReports on any device.
Other enterprise-ready advances include five new indicators and overlays to ComponentOne Studio's all-in-one FinancialChart control for WinForms, UWP, WPF, and ASP.NET MVC, as well as two new charts and three chart features for FlexChart in the same platforms. The new charts, Box-and-whisker and ErrorBar, support GrapeCity Developer Solutions' roadmap plans to achieve full parity with Excel charts. Also in this release are an OLAP for ASP.NET MVC control, which includes pivot panel, table, and chart. When paired with the new DataEngine component of Web API, OLAP for ASP.NET MVC empowers developers to process and aggregate up to hundreds of millions of records in a fraction of a second.
"Web API, OLAP for ASP.NET MVC, and FinancialChart are all a part of our goal to save time and money for enterprise development teams," said Handley. "These controls have been designed for with industries like health care and finance in mind: they need to aggregate big data and visualize it in seconds. ComponentOne Ultimate saves time for developers, saves money for enterprises, and creates a great end-user experience. Developers can utilize the GrapeCity Developer Solutions 2017 v1 release to work seamlessly across multiple platforms with a more beautiful and intuitive end result."
GrapeCity's developer products extend the capabilities of Visual Studio 2017 by giving developers even more options for creating rich and interactive applications across all platforms. For all the details on the newest release, visit http://our.componentone.com/posts/.
The company offers a no-charge, 30-day trial of GrapeCity ComponentOne Studio that may be downloaded at http://www.componentone.com/Downloads/. Online visitors may also access tutorials, forums, documentation and videos as part of the GrapeCity ComponentOne experience.
What's New Blog: http://our.componentone.com/2017/03/15/whats-new-in-componentone-ultimate-v1-2017/
Videos: http://our.componentone.com/videos/
Visual Studio 2017 Release: http://our.componentone.com/2017/03/06/happy-anniversary-visual-studio-heres-grapecitys-myvsstory/
About GrapeCity
GrapeCity is an award-winning Microsoft Gold Certified Partner, a premier Visual Studio Partner Program member, and one of the world's largest providers of developer components. The company has more than 850 employees and hundreds of thousands of customers worldwide. For close to 30 years, GrapeCity has provided enterprises around the world with state-of-the-art developer tools and components, software services, and solutions. For more company information, visit http://tools.grapecity.com/
All product and company names herein may be trademarks of their respective owners.
Our Platinum support service expands your options for interacting with our engineers, providing you an additional layer of support. By adding Platinum support to your Studio subscription, you will receive priority support for online submissions, guaranteed 24-hour weekday response time and unlimited phone support incidents for one year.
Have questions? Use our Customer Portal at


text: All content posted here is created by Kendall Spelhaug for the sole use of casse-croute. Please link back to the original post whenever content is shared. Similarly, if you find images on this site where appropriate credit is not given, please contact me and I will promptly update it. Occasionally, posts contains affiliate links. If you follow a link posted on this site or corresponding social media channels, I may earn a commission. All products I link to reflect my personal taste. If you're interested in partnering with casse-croute (or want to say hello!), please email email@example.com.


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Posted on July 08, 2016
Discovering Keetman
By Jane Frazee
81 pages
Rhythmic exercises and pieces for xylophone by Gunild Keetman, selected and introduced by Jane Frazee. These selections are from Rhythmische Ubung, Erstes Spiel am Xylophon and Spielbuch fur Xylophon Vol.1-3. This is not a volume for teaching mallet technique nor is it a sequential approach to the mastery of Orff Schulwerk. Yet the material is ordered in a general progression from very simple to more complicated, following the organization of Keetman's 5 volumes.
No reviews available.
Posted on July 08, 2016
Posted on October 01, 2015
Posted on April 23, 2015
© 2017 West Music Company
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There are two observatories on the University of Maine campus:
The Maynard F. Jordan Observatory is located behind the Emera Astronomy Center on the University of Maine campus. This observatory is an integral part of the curriculum in the department of Physics and Astronomy and is frequently used by students and faculty for research purposes.
This observatory contains the remote-controllable PlaneWave CDK20 telescope as well as many other tools for modern astronomy research and exploration. Click here to view a gallery of images taken with the telescope.
The historic Clark telescope, located near the Memorial Union, is currently undergoing preparations for its relocation later this summer. Its new home will be next to the current Jordan Observatory so that it can benefit from the darker skies and be more integrated with events at the Astronomy Center.
The Historic Clark Telescope Observatory is one of the oldest buildings on the University of Maine campus; it was originally built in 1900, when the University of Maine was only known as the Maine State College. Visit the Clark Telescope Observatory page to learn more about the history of this unique and important part of the UMaine campus.
Looking to buy a telescope of your own? There are a lot of choices to be made, so be sure to read through these recommendations and tips first.
The Maynard F. Jordan Observatory is able to be controlled remotely and sometimes we need to be able to see the telescope to make sure everything is working well. We use two webcams, mounted on different sides of the observatory dome to monitor the telescope. If you want to take a look through our webcams you can by clicking on either of these buttons:
To log in:
Enter the username "Guest" with no password, click "OK" on the pop-up, and select either "Server Push Mode" or "Mobile Phone" depending on if you are browsing from a computer or a mobile device respectively.
Current Weather updates are always crucial to outdoor night sky viewing. On the weather page you will find the most recent Orono, Maine observing conditions along with satellite imaging and a clear sky clock.
Are you interested in learning more about the world of Astrophotography? Our friends at CCTV Camera World are happy to get you started on your way!
Donations help secure the future of the Jordan Planetarium and observatory here at the University of Maine. They assist in acquiring new programming, keeping our technology up to date, and providing numerous astronomy and science opportunities for students of all ages and the general public.


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The ability to communicate in a foreign language is a valuable skill that can open up an exciting range of job opportunities. We are committed to stimulating enthusiasm for languages and providing a supportive environment that promotes personal confidence in speaking another language and leads to academic achievement.
In the Junior School French is taught by class teachers from Year 1 and by a language specialist from Year 3. In the Senior school both French and Spanish are included in the timetable from Year 7 – 9 and pupils are expected to study at least one language for GCSE, and those who show aptitude for languages are able to opt for both.
The Languages department offers opportunities for students to practise languages, from trips abroad, e.g. Le Touquet in Year 7, to live theatre performed by native speakers. Sixth Form students are expected to go on an exchange, attend a study course abroad or do work experience as an integral part of their studies. All classrooms are well equipped and there is a digital language lab. Lingualine, a languages helpdesk for all year groups, is held at lunchtimes twice a week, to provide extra support and encouragement.


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Venture capital wanted of $500,000* to $1,580,000 to fund $980,000 price plus $600,000 inventory of 8 year ABSENTEE high end California retail shop with $530,000 cash flow, to be purchased via an LLC. TERMS must allow payment of state and federal income TAXES from cash flow, an amortization PERIOD long enough to assure untroubled repayment, and NO penalty for as fast as possible earlier repayment.* With $500,000 venture SECONDARY money, perhaps I can have SELLER primary financing of the rest.
Jere Crawford
- In
Sep 6, 2011
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We are financial consultants to a group of investors whom we have their consent to manage their funds which is in our custody for cooperation in joint venture business investments.Our areas of interest include Property Development and real estate, Health Care, Education and training, Mining and exploration, Energy, oil and gas,Technology, Software development, Agriculture, Manufacturing, Finance Services and Leisure.However, all viable proposals within reason will be considered.Funds shall be made available to you as a direct investment loan at 3% interest rate per annual for a period of 2 or 30 years depending on what you prefer. You may contact us if you have interesting investment proposal for possible business collaboration for our study.We look forward to your reply to enable us provide you with details or you may visit our website.Kindly acknowledge receipt of email.Thank you.Yours SincerelyJesse Petersonphone: (980) 239-7539email: firstname.lastname@example.com: http://www.interventionmortgagefirm.com/
Am interested.What kind of business?How much?Whatis it about?How much?How can you work anywhere in the world?How much is "lots of money"?how much you have?contact me with more details firstname.lastname@example.com(917)285-8755thanks
Hi Jere,I would like to have the opportunity to offer our services to you. We are a direct lender offering loans nationwide. Contact me to receive a free analysis & quote with no obligations.Dorothy Golden Commercial Loan ConsultantHarris & Associates of New York1-800-982-0006 x1145