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Let me introduce myself. My name is Mark Sisson. I'm 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we've assumed to be true about health and wellness...Tell Me More
A couple weeks ago, I gave you 17 reasons why you should walk more this year, citing dozens of studies in my attempt to convince you that walking is a healthy, effective endeavor for everyone and anyone. But it's not the only thing you should be doing if you can help it. If you have the ability, I strongly believe that you should also be sprinting – at least (and maybe at most) once a week. The effects of regular sprinting on your health, your body composition, your fitness, your strength, and your susceptibility to disease are so impressive that it'd be foolish not to. I've said it before and even enshrined it in the Primal Laws to accentuate its importance, but here it is again: you should sprint more this year.
Why, though? Let's hear some specific, science-based reasons to get up and move as fast as possible:
Weight loss isn't just about eliminating any old kind of body mass. It's about losing body fat while preserving or even gaining muscle and bone. Sprinting appears to be excellent at eliminating body fat without the negative impact on muscle mass commonly seen with excessive endurance training. A recent study found that a single sprint session can increase post-exercise fat oxidation by 75%. Not that this is a surprise, but even in young adults with an intellectual disability, sprinting improves body composition by reducing body fat.
An acute bout of sprinting increased dihydrotestosterone in healthy young men, while in overweight young men, a sprinting program increased lean mass in the legs and trunk. (In one study, men and women did three 30 second all-out sprint intervals on the stationary bike with 20 minutes of rest in between each sprint. Muscle biopsies were taken from their quads and analyzed for markers of protein synthesis – how muscle gets laid down.
Yeah, yeah, you don't wanna "get all big and bulky." I know. But ladies, it won't happen to you unless you're somehow using an exogenous source of anabolic hormones to reach supraphysiological levels that you'd otherwise never reach naturally. More lean mass for you means more "tone," less body fat, and more strength. In the previously mentioned study, female protein synthesis was up by 222%, male by 43%.
Sprinting primes the substrate utilization pump, so to speak, for other activities. In one study, a two week program of cycling sprint interval training increased the rate of (body) fat oxidation (and decreased the rate of glycogen utilization) during subsequent lower intensity sessions in women.
The basic function of our mitochondria is to extract energy from nutrients to produce ATP, the standard energy currency of our body. More mitochondria, more power available to our brain and our body, more fuel burned, more energy produced. It's a generally good idea to have healthy, numerous mitochondria, and scientists are constantly trying to figure out how to preserve or increase their numbers because so many degenerative diseases are characterized by malfunctioning mitochondria. Well, sprinting is one way to make more. A single bout of 4×30 second all-out cycling sprints activated mitochondrial biogenesis in the skeletal muscle of human subjects in one study. Shorter sprints work, too. In fact, a program consisting of three sets of 5 4-second treadmill sprints with 20 seconds of rest in between each sprint, done three times per week for four weeks up-regulated molecular signaling associated with mitochondrial biogenesis.
Allow me to expand on that statement: it even works if you go slowly because you're pushing a heavy weighted sled. If that doesn't sound like an advantage to you, consider someone who can't run a flat-out sprint on a flat surface because of prior joint injuries. Pushing a heavy sled (or a car) slows the person down, thus reducing the joint impact, without making the exercise any less intense. Research shows that heavy sled pushing is extremely effective.
Obviously, sprint training takes less time to do than endurance training. But did you know it's just as effective in many regards in a fraction of the time? Sprinting three times a week (4-6 times per session) was just as good as spending five days a week cycling for 40-60 minutes at improving whole body insulin sensitivity, arterial elasticity, and muscle microvascular density.
A 30 second all out sprint is "just" 30 seconds, but it's a hellish 30 seconds. A single hill sprint isn't too bad, nor are two or three, but when you hit the eight, nine, ten sprint range, it gets rough. You will feel it after. Still better than slogging it out for an hour and half, mind you. I get the sense that most people think for any training to be effective, it has to hurt – even if only for twenty seconds or so. Actually, when you sprint, extremely brief intervals work very well. In this study, for example, subjects cycle-sprinted for a mere 5 seconds at a time and actively rested for 55 seconds in between sprints (that's where you're just casually pedaling on the cycle, equivalent to walking after a running sprint); that was enough to increase the maximum amount of work they were able to perform in 30 seconds. Instead of walking down the beach, I'll sometimes traverse it in ultra-short sprint intervals: sprint for 5 seconds, walk for 20, sprint for 5, and so on. I don't really even get winded doing this. Or if there's a short (<10 meters) but steep hill, I'll sprint up it, walk down, and repeat about a dozen times.
Doing your sprints on sand makes them more effective (and harder). A recent study found that sprint interval training sessions performed on sand resulted in better performances in subsequent training bouts, beating out grass as a training surface. I've also found that beach sprints enable post-training water plunges, regardless of water temperature.
Sprinting may be the most daunting exercise of all for overweight people. How can moving that fast be safe or healthy? Well, there's evidence that sprinting is extremely effective in this population. In a 2012 study (PDF), a group of overweight female students followed a 12-week sprint program consisting of 8-16 200 meter sprints done three days a week. After the program, body fat and body weight had gone down significantly, insulin sensitivity had improved by 100%, and V02max had increased. Another study, this time in overweight/obese men, found that a sprinting program (this time on a cycle) increased fat burning at rest while decreasing carb burning at rest – exactly what an overweight person needs to achieve to start burning body fat and become fat-adapted. The men also lost significant amounts of waist and hip fat.
Oldsters needn't stick with 2.5 pound dumbbells and "stretching workouts." They can derive great benefit from high intensity interval training. Sure, they might go a bit slower than the rest of us. They might do better on exercise bikes than tracks. But they can still do it.
Diabetics, take heed. Sprint training improves insulin sensitivity, improves hyperglycemia in type 2 diabetes, and lowers the postprandial glucose response in diabetics. You gotta start doing it if you're not already.
Okay, while you're sprinting, you'll probably have sky-high blood pressure. That's okay, that's just an acute spike – it happens with any type of exercise. Overall, sprint training appears to have the most potential of any exercise modality for the long term resolution of hypertension.
Heart disease patients interested in improving their cardiovascular health are often told to start jogging or something similarly unpleasant. Why not sprinting? We already know it's more effective against heart disease risk factors, and high intensity interval training has been shown to be safe in heart disease patients, particularly when they keep the intensity high and the duration low (15 seconds or thereabouts). Check with your doctor first, of course, just to be safe (but prepare yourself for the "jogging" lecture).
When people hear "sprinting," they think of 100 meter flat sprints on the track. Those are effective, sure, but they're not the only way you can reap the benefits of sprint training. You can run hills (easier on the joints and more intense overall). You can cycle (easier on the joints and proven to work in dozens of sprinting studies). You can do it in the pool (either running in water or swimming). You can row or use the elliptical. Heck, if you loathe "cardio" of any kind you can probably get sprint-esque effects from lifting weights really quickly (think doing a set of 20 back squats or something similar). Upper body interval training works for general fitness in elderly hip replacement patients, for example. There's something for everyone, which means there are almost no excuses not to sprint.
That's what I've got. There are probably more reasons to sprint, but I think the 15 I discussed are a good start. So get to it!
What about you guys? Why do you sprint? What are you hoping to get out of it? What have you already gotten out of it? Let us know in the comment section!
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165 Comments on "15 Reasons to Sprint More This Year"
YES! There's a hill by my house, and I love to jog to it for a warm up, and then do 5-8 hill sprints. So many benefits – loved reading this as even more reinforcement 🙂
Great post today. I can use the dozen or so reasons I didn't know already with the various nay-sayers who've always got a reason not to take up sprint sessions.
I get sprints in when walking the dog….who loves it more than I do! I also get them in on "weights day" at the gym, finishing my session with tabata training on the treadmill. I also use the spin bikes and watt bikes to do exactly the same.
Actually – I walk my dogs at least 6 miles per day; am going to incorporate sprints too! Thanks for the tip.
I would run up any hill for you…
And get off my Primal duff?
Does swimming sprint increase muscular mass/rips the same benefits as the dry-land sprint, because of the different way the body works in water/thermic effect?
And, how do you know you are sprinting, not just trying really, really hard? Is there any objective measure that separates sprint from HIT?
Can't tell you about swimming but aqua "aerobics" works great for me. Aerobics in parentheses because it is mostly sprints, resistance and flexibility. The instructors call the super fast movement "sprints."
If your tongue is hanging out and you are gasping for air, it is sprints, even if you are walking 1.5 mph in your walker instead of your usual 1 mph.
If you can close your mouth, let alone talk, it isn't sprints.
When body is immersed in water, different muscle development laws act than on land, that causes different muscular profile. So, my question, again, is does swim sprints increase muscular mass more, less or the same as the land sprints do?
Also, since legs has limited contribution, is that a better way to increase upper body mass only (when you do not want overdeveloped runner quad and calf?)
Sprinting has nothing to do with which muscles you are using, at least not in regards to the benefits Mark discussed. It is about two things. Intensity and stress. Whether you are doing sprints on a rowing machine, a swimming pool or running a hill, it is the pushing your body with maximum intensity while slurping energy out of your muscles that causes the positive adaptations.
I did swimming sprints for several years, and do running sprints today. Its not so much a question of more or less muscle development, more a question of which muscles. Running sprints really work the glutes, quads and hamstrings. Look at any olympic sprinter and you'll see what gets worked.
OTOH, swimming sprints is much more shoulder work. Yes, your legs get worked, particularly in breaststroke sprints, but your glutes won't fire anything like they do when running.
So if you want to go for upper body mass, swim.
I have a swimming protocol which finishes with 6x50m laps, all as fast as possible with 30″-60″ rest between each lap. That's sprinting!
I agree!
Humans were not "born to run", they were born to sprint.
Imagine how much fewer knee replacements there would be because of
1. less mechanical wear-and-tear
2. leaner bodies
"Born to run" and "carb loading" go together. Both are nice fables.
I strongly disagree. There are sprinters and lopers and shufflers, and everything in between — why should any running style be less legitimate than any other?
Some people are "born to run", and some are born to sprint/jump/climb/swim/ride/fight/dance, whatever. It doesn't mean the person "born to run" can't sprint, or vice versa. It just means he or she is probably BETTER at running than at sprinting as a result of body and personality type.
I sprint wherever, whenever, because it's exhilarating, and because I can, but I would never call myself a "sprinter".
Then why I can run a fair bit at an easy tempo and do not get injured, but if I sprint and run fast, my knee becomes unstable and hurts?
Sprints, at least running sprints are not inherently safer than the longer, easier runs.
I believe the generations of hunters who survived by persistence hunting their dinner to death over an 8+ hour timeframe would beg to differ about humans not being "born to run." If you haven't done so yet, read the book of the same title.
Absolutely! Stealth and patience have always been the way of the hunter-gatherer. Only a lunatic Grok would try to run down his prey by sprinting.
In my post "Walking with Lions" the video shows African hunters walking up to the lions' dinner, cutting off a hunk, and WALKING away.
Because of the effort and energy expenditure involved, I think sprinting was only done when necessary (fleeing a predator, charging an enemy, etc.), or for the sheer fun of it.
Do kettlebell swings count as sprinting?
If you really want to kick your glutes and your lungs try adding body weight squats between sets of swings – just do them fast and with form.
You can't really swing much faster than you already do and still keep good, safe form. Think about combining them with sprints if you can. Try the StrongFirst 3 getups and 10 swings left hand, 3 getups 10 swings right hand. Then add a 30 second sprint on the treadmill. My treadmill takes about 20 seconds to get up to speed, so I go for 50 seconds. 8-10 sets is plenty!
After I was reading, was gonna add that KB swings are a great alternative to running sprints. They improve your recovery time big time. I see brad added in the TGU ( Turkish get up) which engages the whole body. Also great warm up before doing anything.
30sec swing, 30 sec plank, 60 sec rest, for 20 min is a great workout for cardio and also a good fat burner.
Look up anything by pavel the russian or Geoff neupert both real good KB resources.
I haven't seen any improvement in my recovery time since I added swings to my workout several months ago. It may depend on where you are coming from – I'm a runner, so the incremental improvement would have to be from a fairly high baseline.
I've also read that you have to be swinging fairly heavy to get the sprint effect. I am up to 24kg, one-handed, and that may not be enough to get the anaerobic benefit. I can't go higher until I can convince my gym to buy a heavier KB 🙁
Thank you for this post that focuses on sprinting, Mark! 🙂 Need to get as much info as I can, I think – I want to get more confident. Along with sprint sessions for fitness, I'm also trying to tackle sprint sessions to actually get faster at sprinting, because I'd like to be a sprinter on the track and field team.
Google images for "sprinter vs marathoner body" and be amazed!
ixquick.com instead of google. Much better search engine and greater fidelity with results.
And supposedly better privacy.
Thanks very much for the link to this search engine. I had no idea it existed and it is a welcome alternative to big brother.
OK, I am convinced! Definitely going to sprint more this year… Those pictures are frightening.
So, I googled. I think my favorite comparison was between the cheetah and the tiger. Sprints work in the wild also!
I was indeed amazed!
Thanks for that idea – definitely noteworthy!
Every 2 days, I do intermittent sprint on my stationary bike. I cycle for 5 minutes, then sprint for 10 seconds at half strength of the tension, then 20 seconds at full strength of the tension. I throttled back for 90 seconds, then start again. I do until I reach 15 minutes. Is this qualifying as a "sprint" effort or intermittent? I am a bit confused.
Willing to look to add spriting to our walking – 24,000 steps in a seven day period,thanks for the foot work if you will – mark.
Sprinter bodies = caveman bodies.
I am a marathon runner and while training, I throw in sprints ..from telephone pole to telephone pole…. our term is 'Fartlek'.
leida…I believe sprinting is running as fast as you can.
i hate sprints. wouldn't do them for money. love doing jumpsquats with added weight though. which is just as brutal in HIIT terms.
When it's cold outside and icy, I like to do burpee sprints.
Be careful doing the beach sprints…….once you get some sand up there, well……you know.
I like Doug Mcguff's philosophy on super slow training to maximum fatigue to fulfill some of the same effects. Can this sub for sprinting?
My hypothesis: Super slow training will utilize your slow twitch muscles; sprinting, your fast twitch. Not to mention totally different breathing patterns. Either way you can be very tired at the end of either.
This is not true. Slow and FT do not refer to the speed at which the fibers contract but to their fatigue characteristics.
A set taken to momentary muscle fatigue engages the high threshold motor units.
Read "body by science." HIT slow training recruits all muscle types.
Thanks for references, I'll check it out.
Last fall I found a Sunday morning pick-up Ultimate game with a good bunch of folks. I found that even though I was running at least 5K every day, I was not at all in shape for Ultimate! Tons of sprinting playing Ultimate!!
So I dropped the 5K & only run a mile to warm up then so 30-40 second sprints till I run outa time. This is all on the treadmill because it's currently -1F outside & icey.
Hopefully I will be ready for Ultimate come March (or April).
Sprinting is something that I did for a while, kinda quit, but need to start doing again. I could definitely see that it was beneficial. I just need to get back to doing it. Pushing a car or a heavy sled & getting similar results sounds interesting. I might have to try that to switch things up a bit. Thanks again.
I do sprints once a week. What's the upper limit of sprinting, per week?
Upper limit is less than self induced dry heaving.
I've read that if you're doing it right, you couldn't possibly sprint more than 3 times a week because you're muscles cannot recover fast enough.
Wow, I couldn't let that stand.
Alright Mark you sold me. Time to get back to sprinting, I've been slacking!
The one additional aspect I like about sprinting is that the range of motion used, is hard to get elsewhere!
Love sprinting. Would like to find an equivalent upper body "sprint".
I agree. An upper body companion workout is a great idea. BTW, I love sprinting!
Burpees. They hit your shoulders, chest and core. There's a curve (I'm still on it!) to get to the point where heart-rate not strength is the limiting factor, but they definitely tick the intensity box
They also hit your knees and back — and not in a good way.
Burpees were never meant to be done at high reps or as a regular part of a fitness regimen. They were designed for testing purposes, or, as Bonza Bodies' Jamie Atlas so succinctly writes: "The burpee is an exercise created and designed to be done as a test for a short number of repetitions to predict a soldier's ability to prevent lead poisoning." 🙂
How about punches?
I think that counts. I have been going all out on a heavy bag or a reflex bag for 7 – 10, 30 second intervals once a week for the last year. I sometimes alternate with sprinting every other week. It's a great way to condition upper and lower body.
Especially if someone has any lower body injury – even if they use a wheelchair – punches are an awesome cardiovascular workout.
Battle ropes
How about on a rowing machine? Usually more of a full-body effort, but you can certainly alter your technique if you're looking for upper-body only.
The one I use has a 500m with 1 min rest setting – about 2 mins on/1 min rest – a few of those at max effort will put you on the floor quite nicely.
Try running as fast as you possibly can without moving your arms…
When I do running sprints my legs, core, shoulders, arms, and back are stressed to the limit.
I live in SD, on a farm, in the country. There has been a blizzard and high winds most of the time for the last month or so. I don't think sprints are going to work right now for me. Could you maybe repost something like this when I can go out side.
Debi, I live in the snowy north too. I finally broke down and bought a reasonably priced bike trainer that I can put my road bike on to do sprints during winter. At least I get to do sprints, and when warmer weather returns the trainer is pretty small to store away, unlike a real stationary bike. I like the variety of bike sprints in winter and hill running sprints the rest of the year.
Do you have access to a school gymanisum or an Indoor basketball court? Suicides and 17's are grueling sprint based drills (17's = run the baseline 17 times in a minute)
I live in one of the snowiest places in the world in upstate NY. For my sprinting in the winter I do jump roping …specifically double jumps. Do about 300 of those in different intervals and you will get a good sprint workout.
In the w/inter I run up and down stairs (5 x 10 flights up and down) with 45 sec rests in between. By the end you are ready to throw up 🙂
So, how many times per week should we be sprinting?? In the opening, it says "at least (and maybe at most) once a week". Can you clarify what is best? Thanks!
I sprint everyday on an eliptical. Not sure if I'm doing too much but feel good about the short time it takes and the results I'm getting. I believe I'm losing fat and retaining muscle a little better. Sprint 15 secs, rest 15 seconds for 8 cycles.
I love the endorphins coursing thru my body about a half hour after sprinting. It usually lasts for a few hours too. Perfect post for the day…it's also my sprinting day. Rain, wind, snow or sun!
What are some alternatives for people that live in colder climates, don't have a access to a stationary bike or indoor track? Something we could do at home on days we're not doing push ups, squats, pull ups, planks, etc. Would jumping rope have a similar effect?
I second this question: it's so icy on the roads and sidewalks where I live during winter (thanks to frequent snow and even more frequent freeze-thaw cycles) that it's dangerous just stepping out the door of a car or building!
That's my problem, too. I live in the Alps.
During winter I replace sprints with upstair all out sprints (up to the 10th floor) or other on-place HIIT exercises like tabata burpees and tabata iron mikeys, which I can safely do in my living room (V5F optional but highly recommended 😉 ).
How about stairs? I would imagine spriting stairs would be simialr to hill-sprints if you have access..
I sprint because it just feels damn good!
Hi Mark,
I am currently doing advanced bodyweight cicuits, full body, 3 times a week. I do 2-3 circuits per session. Every circuit busts my ass and really pumps up my heart rate.
Is this "sprint-esque"?
I've been having my martial arts class perform Tabata sprints every week (partially to motivate me to do them as well!). The end goal is to work up to the standard 20 sec work/10 sec rest x8 rounds. I can tell you, everyone is sucking wind by the time we're done, but i'm loving it! Tonight is the first night we do 8-20 second rounds (but with 30 second rests). Wish us luck!
Just finished tabata burpees: 8 x (20s + 10s)
Start off by gradually getting into it – slower the first few sessions, and sprint only 60 yards max. Running endurance as you have for so long takes away from your ability to sprint as much as sitting too much. Start doing some squats – 2x per week, gradually adding weight, until you get at least 6 reps with 1.5x body weight. The soreness will lessen as you adapt, but adapting means less endurance running. Stretch.
I'll give that a try. I just finished an hour run with 2, 15-20 second sprints in the middle, which was probably more than the 60 yards you recommended. I'll see how it goes and adjust down if necessary and try doing the squats. Thanks David!
Does really fast walking work – the sort that leaves your muscles burning? Would be useful if you had joint impact problems.
Hey Primal Pals– Grokkers–
Sprinting from your car to McDonalds for a Big Mac doesn't count!
Mark– Thanks for the motivations– this is what's been missing from my exercise–once a week is not enough–going to ramp up to 3-4 times/week
Hi Mark,
if i can't go outside sprinting can i do those exhausting intervalls with a speed rope too? Thx.
Love the dig at our future leaders: "…but even in young adults with an intellectual disability, …"
Does hitting the "fire" button really fast count sprinting? 😉
I'm sorry, but I don't see the dig at our future leaders in that comment. The link goes to an article with the title "The influence of sprint interval training on body composition, physical and metabolic fitness in adolescents and young adults with intellectual disability: a randomized controlled trial."
Oh, you can try, but you will most likely get injured.
I disagree that women can't get big and bulky. I think it depends on how you develop muscle mass. I could be a body builder the way I beef up so fast! LOL
The problem is, sprinting can be very hard on the joints, tendons and ligaments.
A slow and controlled, high intensity resistance training program performed 1-3 times a week will provide all the benefits of sprinting without imparting any of the potential harm.
Fat loss is best achieved via a healthful diet. There is no need to rely on exercise for fat loss at all if your diet is sound.
I wish sprinting could catch on and be as trendy as distance running.
I desperately want to setup a Sprint club or something in Austin and see if we can't get a nice community going.
Sprinting, Jogging, Walking any exercise must be good for the soul and body.
All the best Jan
Until the risk of frosbite subsides, I'm stuck inside doing burpee sprints. Effective and brutal.
This spring, I'm investing in a big pair of battle ropes so I can vary the sprint routine. Hills, burpees, flat sprints, and battle ropes should keep me going until everything freezes again.
"In one study, men and women did three 30 second all-out sprint intervals on the stationary bike with 20 minutes of rest in between each sprint." Wow, that's a lot of rest. Is that optimal for the anabolic compound of sprinting?
I was wondering about that too– bet it was 2 minutes.
The article states that DHT is the premiere sex hormone responsible for muscle growth. I thought that T was responsible for muscle growth, not DHT.
I work on the second floor so sometimes I "sprint" up the steps. When I have to go to the 3rd or 4th floor I even sprint up as far as I can up them.
Perfect timing! Getting ready for sprints later this afternoon.
I have found it is much more enjoyable if you have a training partner to push you, and if you change the method each week. One of my favourites is wrapping a rope around the other person's waist and slowing them down to walking pace while they go all out… you can shout motivation from directly behind!
And it is so fun!!! Talk about a runner's high afterward. I feel like I'm skipping on a rainbow afterward. 🙂
Heavy sled? How about a jogging stroller with a tiny toddler and some firewood in the back! On a hill! Done and done.
So, here's a question about what qualifies as sprinting:
Are burpees sprinting? Specifically, 10 sets of 10 over 10 minutes. That works out to 30 seconds of work, 30 rest.
How about kettle bell swings, similar type thing, 10 sets of 10 over 10 minutes?
What about jumping rope fast? Box jumps?
It seems that these meet the criteria of being just intense bursts of hard work.
Any thoughts appreciated.
Yes. I live in one of the snowiest places in the world in upstate NY. For my sprinting in the winter I do jump roping …specifically double jumps. Do about 300 of those in different intervals and you will get a good sprint workout.
What about skipping? Does that do all the same things if you do high intensity intervals of it?
I like to skip most days is that bad because you said not to sprint more than once a week?
I think anything that really gets your heart rate up such as skipping, burpees, etc would have the same effect. One you could do in the house is speed skaters, where you jump from side to side. Just look on youtube for – tabata speed skater
When doing tabata exercises I always think it is easy for the first couple of sets and feel shattered by the end.
Hmmmm, I wonder if the "speed skater" type of movement would get rid of what I call jodhpurs, a bump of fat at the top of my thigh. I know us women are supposed to be a bit more bumply than men but I don't like the way it looks on ME, ahahahahaha. Thanks for the idea Anne D.


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Polar Bear Show
Water World Park
- Admission is $15 per adult and $8 for children
- Park is open from !0am to &pm every day between March 1st and October 31st.
- The arena has a water show every hour on the hour.
Wild World Park offers fun and entertainment for the whole family!! We are an amusement park that has rides for children and adults of all ages. We also have a Water Zoo, which has hundreds of aquariums and pools.
Call 555-0762 For More Information


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Carol McGiffin lands Celebrity Big Brother job, AJ Odudu gets the chop
Carol McGiffin has landed a job on Celebrity Big Brother spin-off show Celebrity Big Brother's Bit On The Psych alongside Rylan Clark.
Carol's sister Tracey is determined to have one last special Christmas with her family.
'I can't believe those women are sitting with her.'
She says shes feeling well again
Channel 5 are reportedly getting the former Loose Women back together for a rival daytime TV show.
Ruth Langsford and Gloria Hunniford were among those sending their love to Carol.
Carol McGiffin said she kept the news a secret because she 'didn't want anyone feeling sorry for me'.


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Final Fantasy XIV players were eagerly looking toward the end of the week for the game's newest patch, it's going to take just a few days longer for everything to be finished. In his latest letter to the community, Naoki Yoshida apologized for the delay but confirmed that in order to complete the testing process, the development team is holding the patch until October 4th. The guildleve history evaluation and the Ixali stronghold will also be held until 1.19a for further testing and refinement.
On the plus side, the full patch notes for patch 1.19 will be available for viewing on September 30th. Yoshida also included a video preview of the upcoming Ifrit battle that will go live in 1.19, showing what players can expect from the first skirmish against this mighty primal. Jump on past the break to take a look at the fight as well as some hints of the game personalities involved once the patch goes live next Tuesday.


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Dr. Douglas Harkins MD Patient Reviews
- Cardiovascular Disease Jackson, MS
Overall Rating
6 Patient Reviews
- Friendly Staff
- Promptness
- Appropriate Followup
- Spends Time With Patients
- Bedside Manner
- Fair and Accurate Diagnosis
- Easy Appointments
Showing 1 - 6 reviews
1.0 of 5
April 16th, 2008
Hospital Visit
Dr. Harkins is my cardiac specialist and regulates my medications with blood work. When very ill, called for an appointment, was told to go see primary physician for a work up and submit a referal. I was unable to obtain a physician that day, however I did see a nurse pract. When I visited his office, He had to help me to the car, and instructed me to go to the nearest hospital stat. I went to River Oaks hospital where I received multiple infusions of blood and was a patient for 5 days. During all of this time, Dr. Harkins did not visit at any time. The discharge paper stated for me to see Dr. Harkins on the day I was discharged. When I contacted his office, I was given an appointment for the following month. This is not a doctor to rely on in an emergency.
5.0 of 5
April 6th, 2017
5.0 of 5
July 8th, 2016
4.0 of 5
February 1st, 2016
4.0 of 5
March 23rd, 2015
5.0 of 5
October 22nd, 2014
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What do you get when you fuse KND with Animaniacs?
Answer = I don't know. Please find a name. Thanks!
- Nephthali Kuyena
- Nigel Uno as Doctor Scratchansniff
- Hoagie Gilligan as Yakko Warner
- Kuki Sanban as Dot Warner
- Wallabee Beetles as Wakko Warner (They Both Start With W)
- Abigail Lincoln as Minerva Mink
- Rachel Mackenzie as Hello Nurse
- Toiletnator & Father as Pinky & the Brain
- Maurice as Skippy Squirrel
- Cree Lincoln as Slappy Squirrel
- Sonya & Lee as Rita & Runt
- The Delightful Children as the Goodfeathers
- Bradley the Skunk & Mushi Sanban as Buttons & Mindy
- Captain Stickybeard as Ralph T. Guard
- Monty Uno as Thaddeus Plotz
- Grandfather as King Salazar
- Beast Boy (from Teen Titans) as Freakazoid
Watch this video to know why Freakazoid was added:
More ideas?


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Roï Azoulay is an Israeli conductor who is a complete musician, interpreting classical, romantic and contemporary music with ease and assurance. His performances in Israel, Europe and North America reveal a powerful sense of his personal musical aesthetic while offering at every concert a new and personal vision, transporting the orchestra and audience alike.
To date Roï Azoulay has conducted many orchestras, including the Israel Sinfonietta Beer-Sheva, the Jerusalem Symphony Orchestra, the McGill Chamber Orchestra, the Israel Chamber Orchestra, the Kammer-Philharmonie of Zurich, the Kammer-Philharmonie of Graz (Austria), the Orpheus Chamber Orchestra (London), the Ra'anana Symphonette (Israel), the Netanya-Kibbutz Orchestra and others.
He has also distinguished himself by the high quality of his orchestral accompanying, whether it be in the realm of opera or supporting instrumental soloists and well-known vocal artists in gala performances the world over.
Since his arrival in Montreal in August 2014 he has been serving as Music Director and Choirmaster at Congregation Shaar Hashomayim, internationally recognized as one of the few remaining synagogues in the world keeping European Jewish liturgical music alive. Conducting an a cappella men's choir that accompanies Cantor Gideon Zelermyer, Roï Azoulay reinterprets on a weekly basis, as well as on festivals and High Holy Days, the rich and precious repertoire forged in Europe that reflects the history and emotions of a population almost entirely destroyed by secular anti-Semitism. Fervent and ardent spirituality fills each prayer, acquired through his long experience with numerous choral groups, including the grand Synagogue de la Paix in Strasbourg (France) from 2011 to 2014, and with many choral groups in Israel, such as the Great Synagogue Choir of Jerusalem and others.
Among his many accomplishments, Roï Azoulay led the Shaar Hashomayim synagogue choir together with Cantor Gideon Zelermyer on the occasion of International Holocaust Remembrance Day on January 27, 2016 in the General Assembly of the United Nations in New York.
As creator and producer of Sacred Echoes, a major musical undertaking at Congregation Shaar Hashomayim in November, 2015, Roï Azoulay again showed his expertise of Jewish liturgical music as evidenced by a performance characterized by its strong musical intelligence and great sensitivity. On this occasion conducting the McGill Chamber Orchestra, over a thousand spectators filled the sanctuary to take a musical and historical voyage through the great synagogues of pre-war Germany through both their great musical heritage and virtual reconstructions of destroyed synagogues projected on the screen. Partnering with the Darmstadt University of Technology (Germany) and the Montreal Holocaust Memorial Center, this was a fitting and memorable concert commemorating the tragedy of Kristallnacht.
After studying conducting, composition and theory at the prestigious Jerusalem Academy of Music and Dance, he pursued further training in conducting with Professors Eugène Zirlin and Mendi Rodan, and his Master's with the Israeli conductor Doron Salomon. His studies continued with conductors Yoël Levi and Elli Jaffe and composition with the composers Michael Wolpe and Andre Hajdu.
Among the honours and awards Roï Azoulay has garnered are First Prizes in both the International Conducting Competition of Graz (2010) and the Competition for Young Conductors at the Jerusalem Academy (2007 and 2009).
Roï Azoulay has also been recognized many times by the American-Israel Cultural Foundation, successively winning the Prize for Excellence in Music and Conducting.
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Lawn Equipment Repair
I rebuild John Deere or any brand of tractor magnetos and carburetors. I can repair or rebuild any magneto or carb for any kind of tractor. I sell rebuilt mags or will rebuild yours. Always buying old working or non working tractor magnetos. also buying single cylinder mags from smaller engines. Cash paid for good cores for rebuilding. always looking for parts mags.
Call! Thanks, Rudy!


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3 DIY Ways To Hide Your Ugly Water Heater
Posted on: July 13, 2015 | by: Will Housh
Let's face it — water heaters certainly aren't the most attractive appliances in your home. Lucky for some, this equipment is housed in utility closets or other areas where they are out of sight, out of mind. For the rest of us, water heaters are inconveniently installed right in our bathrooms, laundry rooms, kitchens, and other areas that are exposed.
Seeing that ugly metal tank can really detract from the look of your space, but there are many ways you can cover up the eyesore and beautiful the area. When disguising your water heater, it is important not to place materials too close to the water heater, which will restrict air flow and even create a fire hazard; leave a clearance of 8 inches or more between your water heater and your new enclosure. Below are some DIY ideas to help you hide that unsightly water heater, wherever it may be!
Quick, Curtain Cover
Using a shower curtain or cloth curtains and shower curtain rods, you can easily hide your water heater behind a curtain of your choosing! You'll need shower curtain rods that can be mounted from the ceiling, a shower curtain, a curved connecting pipe, and a shower curtain. Look for an extra-long curtain for floor-to-ceiling coverage, or install your shower curtain rod at a level which works best with what you've selected.
Faux Cabinet Enclosure
- For Use With A Tanked Water Heater: If you have cabinetry installed around your water heater, you can create a faux cabinet to house your water heater that ties into the room brilliantly. Frame a closet around your water heater, allowing enough room for access when needed. Using cabinet doors and matching hardware, create a panel that will serve as the door to the closet you've created.
- For Use With A Tankless Water Heater: Tankless water heaters certainly don't have as large of a footprint as a storage tank model, but they still aren't the prettiest looking equipment in your house. Tankless water heaters are wall mounted, so to conceal one, simply create a cabinet around it! You may even be able to find a prefabricated cabinet that fits the dimensions you need. Otherwise, select the style of cabinet door and hardware you'd like and frame an enclosure around the unit. You can even paint the cabinet to match your décor!
Room Divider
A decorative room divider or screen can quickly and easily conceal an ugly water heater. Before shopping, measure the height of your water heater, including the piping which extends from the top of the unit, so you can purchase a divider that is tall enough to completely conceal it.


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From Wall Street to Wellness with Lauren Imparato on America Meditating
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ByDiscovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio streamed directly from their servers.
Lauren Imparato is the author of the International Best Seller, RETOX: Healthy Solutions for Real Life, profiled on Dr. Oz. She was named one of the 100 Women in Wellness and Elle's This is 30. Lauren never anticipated that yoga and the wellness world would be a part of her daily, professional life. In the Spring of 2009, Lauren resigned her job as Vice President of Morgan Stanley to launch I.AM.YOU., a wellness lifestyle company based on yoga, nourishment and music. Lauren has become revered as one of the globe's top lifestyle, wellness, and yoga experts. She has led classes for tens of thousands and has been featured on Vogue, The Wall Street Journal, New York Magazine, Harper's Bazaar and Marie Claire, to name a few. She writes for Mind Body Green, Positive Med, and her own blog, with a social media following of over 200,000. Watch Lauren on Dr. Oz. Visit www.retoxnow.com. Get the Off the Grid Into the Heart CD by Sister Jenna. Like America Meditating on FB & follow us on Twitter. Visit our website at www.meditationmuseum.org. Download our free Pause for Peace App for Apple or Android
698 episodes available. A new episode about every 2 days averaging 49 mins duration .


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Prefinished Santos Mahogany Threshold- 1-1/16" x 2"
Made with Curupixa Hardwood.
Ideal for doorway applications and for transitioning between floors of different heights.Used with hardwood flooring, tile, or carpet surfaces.
Place your order now through our web site, call 1-800-HARDWOOD to talk to one of our sales representatives, or click here to find the closest store to you.
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Absolutely beautiful!!!
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John Claude Bemis grew up in the swampiest corner of North Carolina, where as a kid he devoured fantasy and science fiction books, played violin in youth orchestras, played guitar in really awful (but impressively loud) rock bands, and had his head filled with his grandfather's curious tales of train-hopping and America's lost past.
In his Clockwork Dark trilogy, which includes The Nine Pound Hammer, The Wolf Tree, and The White City, he spun American folklore, history, and myth into epic fantasy. His latest novel The Prince Who Fell from the Sky has been called a "post-apocalyptic Jungle Book." John lives with his wife and daughter in Hillsborough, NC.
Visit his Website | Follow him on Twitter | Find him on Facebook | Discover him on Goodreads


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Highlanders v Cheetahs - Super Rugby match preview
The travel-weary Cheetahs head to the Highlanders for Saturday's clash at Rugby Park Stadium in Invercargill.
Last Updated: 09/03/13 10:58am
The Highlanders had the bye in the last round and head coach Jamie Joseph is expected to have Andrew Hore, Colin Slade and Brad Thorn all back for the home side.
They have lost No 8 Nasi Manu with a major foot injury for the clash but All Blacks duo Colin Slade (leg) and skipper Andrew Hore (suspension) are set to return.
Meanwhile, Cheetahs head coach Naka Drotske has named Heinrich Brussow in his team following last week's 45-3 defeat by the champion Chiefs.
The flanker has been named on the bench for the first time this season after recovering from a shoulder operation and replaces replaces Boom Prinsloo on the replacements bench.
He could well be eased back in during the second half and his return is the only change to the team that lost to the Chiefs last time out.
Highlanders: 15 Ben Smith, 14 Kade Poko, 13 Phil Burleigh, 12 Ma'a Nonu, 11 Hosea Gear, 10 Lima Sopoaga, 9 Aaron Smith, 8 Jake Paringatai, 7 John Hardie, 6 Joe Wheeler, 5 Josh Berkhuis, 4 Brad Thorn, 3 Ma'afu Fia, 2 Andrew Hore (capt), 1 Toy Woodcock
Replacements: 16 Brayden Mitchell, 17 Chris King, 18 Jarrad Hoeata, 19 Tim Boys, 20 Fumiaki Tanaka, 21 Colin Slade, 22 Shaun Treeby
Cheetahs: 15 Hennie Daniller, 14 Willie le Roux, 13 Johann Sadie, 12 Robert Ebersohn, 11 Raymond Rhule, 10 Johan Goosen, 9 Sarel Pretorius, 8 Philip van der Walt, 7 Pieter Labuschagne, 6 Frans Viljoen, 5 Francois Uys, 4 Lodewyk de Jager, 3 Lourens Adriaanse, 2 Adriaan Strauss (capt), 1 Trevor Nyakane
Replacements: 16 Ryno Barnes, 17 Coenie Oosthuizen, 18 Rynhard Landman, 19 Heinrich Brüssow, 20 Piet van Zyl, 21 Riaan Smith, 22 Ryno Benjamin
What they said...
Cheetahs backline coach Hawies Fourie
"He (fly-half Johan Goosen) gets worried if he misses one kick. I told him to be calm and not put too much pressure on himself.
"Johan works hard enough at his kicking. I'm sure we'll see him kick like we know he can within a week or two. Last year he was successful with something like 86 per cent or 87 per cent of his kicks."


text: Conflict & Justice Oil spill and national security PRI's The World June 10, 2010 The damage caused by the BP oil spill in the Gulf is expected to affect the region's environment and economy for decades. And some are suggesting it's a greater threat to US national security. The World's Katy Clark has the story.


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Sales Resolution - 2003!
- By Linda Richardson
A new year is a fresh start for most of us — a time to bring into our lives what is missing and purge what has been getting in the way.
Today, if you haven't done so, take a few minutes to make a 2003 resolution that will increase your sales results. Create an action plan to support the determination you will need to carry it through.
To see more, Click here.


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James Blair Cochran, 84, of Hudson, passed away on Monday, October 10, 2016.
Jim was born in Newton, MA on October 9, 1932 to Willams and Mary Cochran. He grew up in China, graduated from Princeton University and Harvard Business School.
Jim worked for Smith Klein and French, Burroughs, Bedford Lithograph and Arrow International. He was an avid golfer, Civil War enthusiast and loved everything in Boston especially the Red Socks. Enjoyed his grandkids and watching them in their various sporting events.
He is preceded in death by his parents and brothers, John and Robert Cochran.
Jim is survived by his loving wife of 55 years, Patricia; son, Barry Cochran (Kathryn); daughter, Roberta "Robyn" Koch (Robert); sister, Anne Hunt (Jim); and 4 grandchildren, Lindsay, Ben, Cassie and Evan.
A memorial service will be held at Laurel Lake, 200 Hudson Dr. Hudson, OH, on Saturday, October 22 at 9:30 a.m.
In lieu of flowers, memorial donations may be made to Laurel Lake Foundation.
Visit http://www.dunn-quigley.com/ to share memories and condolences.


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Growing local
I began with 3 Vetiver slips. I grew them up to 1.5-1.7metres tall and started harvested root cuttings -- two to three months ago. I now have just under 100 plants in the soil with another 30 coming on in my nursery.
That may seem a lot of stock for any one plant but to bio-design with Vetiver you need to plant them close together. [See resources at the Vetiver Network for info on the Vetiver System].
I started growing Vetiver without knowing what I could do with it.While I have a few options ticking over in the back of my mind, the initial challenge was to grow many plants. En route, via study and practice, I learnt a few tricks.
Easy to grow. High success rate. Many uses.Loves my sandy soil.
My original plan was to use Vetiver as mulch. Indeed Vetiver is an easy-to-harvest on-hand mulch resource. The grass stems are said to last for over a year as on the soil surface (LINK) while the cut plant supposedly offers anti-fungal properties:
As vetiver will grow on ratshit soil and still yield heavily and virtually no cost, you could cut it transport it to a stationary baler , bale it and sell it to the garden centers, - organic gardeners would love it.
Charge $20/bale - a 33kg bale would cover the average size garden. One hectare of vetiver grass would yield 16t/cut twice a year that is 32 tons/yr @ 30 bales/ton=$19,200 gross/ha. The baled vetiver is not perishable, can be stacked like hay even stacked in to containers on a wharf waiting for a ship - it can be fumigated without any problems and shipped to the States for sale.
Once people see how valuable it is as an organic pesticide/fungicide/virocide they would corner the market, and the price/bale would go up. Think about it.
Mind you, my plants are still juniors but the little mulch i have harvested sits neatly on the soil . Over the past couple of months my regular grass clippings mulch has not been delivered and as my garden suffers the loss I'm looking to Vetiver as my primary back up plan.
Think Vetiver: think mulch.
When I began to plant out my V-slips I had no special template to work from. Any ole niche suited me. Its bio-engineering attributes seemed not to be a major motivation in my outback. I neither flooded nor suffered from erosion.
As far as I knew Vetiver was primarily a source of mulch. As I thought this through and planted out more slips it began to make more sense to plant out the grass in those locales where it would be later used as mulch.
Sort of : cut and drop.
This isn't as radical as it may seem as Vetiver will grow comfortably among other plants as its thick root mass goes straight down.It is often used for inter cropping but usually on slopes. However, Vetiver's deep root system others other attributes -- such as processing sewerage -- that suggests a lot is happening underground that warrants more attention.
So I did my home work and noted that as well as holding huge quantities of carbon in the soil, Vetiver will maintain soil humidity. To my mind that suggests that Vetiver probably serves as a large buried sponge reaching down to the water table and aquifers and drinking as required.
The plant also grows in water -- such that it is deployed to remove pollutants.
It was material like the images above that really got me thinking.
SOURCE:Improved Household Gardening Skills Training Tools for Pacific Island Communities 2003 ...produced by Kastom Gaden Association and compiled by Tony Jansen, Russ Grayson and Roselyn Kabu Maemouri (LINK)
Vetiver as a living fence -- serving as wind break, erosion therapy, mulch resource, defence against animal invasion... Indeed if you hedged your veg garden with Vetiver, many ground dwelling animals are unlikely to be able to break in. It even repels rats and clipped poultry are unlikely to fly over a Vetiver hedge.
Then I begin to think about the fact that Vetiver grass has a lot more happening underground than above. Given that I now have Vetiver planted out hither and yon and can soon enough harvest the stems for mulch, it is also a simple task to take a succession of root cuttings and plant these out directly as edging to all my garden beds.
Each bed would have its own supply of edging stock.
In the Caribbean. farmers plant out Vetiver before they plant out their crops. But after the fact will surely work too.
Image(at left): Vetiver borders and hedges in vegetable gardens.
So it can be done and is being done.
Not much research covers the topic but it got me thinking....
What if I could create self contained garden beds that are held in place by a perimeter hedge of Vetiver? Not just a living fence but a container or bowl formed out of Vetiver roots.
It would surely promote more underground activity and retain more moisture in the topsoil. Something like a pot. Every time the garden bed was watered so too would be the Vetiver.
This is my schematic perspective:
The size of your bed would be preferably on the small side and you trimmed the hedges for mulch.
in my case , my garden mounds are on average 1.5 metres across and a series of these tend to integrate as I've been filling the valleys between them with plants and mulch -- leaving enough open space for access pathways.
Not only do I get to play bio-engineer, if I let the hedges grow tall I'll get my own walk through maze.
The other advantage I've found is that plants like yams, beans, tomatoes, cucumbers ... will use the V-grass tussocks to rest their heavy fruits on (above the wet ground) or to clamber through.
Not a quick convergence as such a project would require hundreds of plants. But all I need do is harvest slips from Vetiver clumps in the immediate vicinity one plant at a time...and plant them along the perimeter.
As for look options, Vetiver is no ratty plant:here is a Vetiver landscaping gallery. I'm looking forward to a trim and 'triffic veg garden edged by Vetiver. May take a year or so...but then there's the fun of watching it grow
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Waiting for Vetiver clumps to consolidate is frustrating -- despite their growth rate.
Now that I have technique in hand I just want to plant out more of the stuff. The penny has dropped, so to speak, and I've passed the exam for Vetiver 101.
I'm trying to harness this great weather to get the slips going.
Obviously a passion is overcoming me.
I've laid out a row of potted Vetiver a metre and half from my computer desk not only to shield me from the reflected sun, but so I can watch it grow every day.
When all my slips grow to optimum the garden is gonna look different, I'm sure.
The recent rains should bring up the water table and aquifer to remind the grass to keep on root balling.
This pdf document is a great introduction to the use of Vetiver Grass to combat coastal erosion and protect wetlands.
HERE: http://www.veticon.com.au/…/VETICON-COASTAL-EROSION-PORTFOL…
There is also an article (linked to below) which explores the use of Vetiver bio-engineering (The Vetiver System) in the Australian environment.
Dug up my largest Vetiver clump today and divided it. Best way to divide is to dig up the clump (says he) so don't allow it to get too big. Dick Grimshaw recommends a minimum of 15 tillers.
Division is an art but try to separate the tillers into ones that have more than one root...with care you'll get many -- even equal to the number of tillers in the clump if you try for single tillers..
Nursing Vetiver offers many oprions and I've noticed that techniques vary from region to region.
The plant is handled a tad differently in Ethiopia than it is in Vietnam or the Caribbean. However this technique for pepping contour runs is very creative and it is something that may suit other hedge plants:
I've found weed mat covered milk crates make great 'pots' so the material is nursery friendly.
MORE INFO ON VETIVER (from the facebook group):re splitting and potting
Dick Grimshaw .... My rule of thumb is to split a clump when it has a minimum of 15 tillers. In the summer, with some irrigation, you should get that in 3 months. Standard in India was a 4" diameter polybag. Other people plant in root trainers. I suggest that you look at PK Yoon's work: (LINK). He tried all sorts of methods, including paper pots, and foam rubber (rolled up like a Swiss roll). If you can emulate Yoon you can truly call yourself a Vetiver propagator. Why not propagate just bare rooted plants? The easiest way of splitting a clump (that you have dug up, or removed from a container is just to tear off the tillers by hand - if you are reasonably careful you will get most undamaged.
Dale Rachmeler... There is no optimum size for vetiver pots, however, your one size fits all will work. It all depends on how long you want to keep the vetiver in these temp containers. I have used 6" and 10" black poly bags that come in rolls of 1000. They have 4-6" diameters. I have kept the vetiver in them for up to six months (at that point the roots have come through the bottom) and as such taken root directly in the ground. The issue with the containers is how well they can be picked up and transported to where ever you are going to use them. With poly bagged material, it is harder to stack them in a truck than with bunches for bare rooted transplanting material like many do but that is not a big issue. Cost is another factor. I like the trays that are used by foresters to for tree seedlings in that these are compact easy to use and stack and really do work well with vetiver. Splitting clumps more frequently than 3 months is labor intensive especially if you have lots of material. Clumps with only 15 tillers are very easy to split, clumps with lots of material ie 100+ tillers are really hard to split as you have to cut through the woody crown. ... there is no perfect, absolute way to divide vetiver. Experience will dictate what works for you. Vetiver will take lots of abuse and will come back when you think all is lost. ... So loose a few, try different things but please do look at PK Yoons work as he did it all and was able to obtain many tens of thousands of new plants from you one plant in 12 months time.
Dave, you enlighten me with garden knowledge, but more so with your words, happenstance and oxymoron. Wonderful choice of words!
FYI: I took 15 cuttings from 4 Vetiver plants this week and potted them up. I haven't done a full inventory but I suspect I have around 50 Vetivers planted out in the garden.
These younger specimens are easier to harvest cuttings from. The associated trick, I gather, is to trim the stems (25-50 cm high)and the plant sends up fresh ones (as well as growing from the old leaves).
I hope to have enough to plant out a Vetiver maze in the weeks after Easter when we remove the sunflowers at the school.
One foot apart should do.
I'm also hoping to sell slips (as well as other seedlings) at the monthly 'markets' here.Thus promote the biotechnology...with an eye to kick starting a local project.
I did lose a few Vetiver in the heatwave as I planted cuttings direct from harvest to soil nearby. I lost momentum and maybe 20 or 25 plants.
I'd also tried to grow-on some very poor cutting material from an old clump -- like 18 months 'old'.
Dividing 'old' clumps is hard work as it is can be hard to separate stem root from root mass.
My experience thus far suggests you divide, pot up,plant out...and divide again from these plant outs a few months later.
When I pot them up I sit the pots in a water and Aloe Vera (fertilizer) mix for a few days.
There are a few techniques you can pursue: LINK.
I'll tweak my approach to suit myself as I learn.
Thank you for that info, Dave. Mine restoration has not been an interest of mine up to now. It IS vitally important especially as I've heard recently that multi-mega-millions of our taxpayer dollars are going to be needed to restore the thousands of abandoned mine-sites even in Qld never mind the rest of Australia.
There is a lot more usage in Qld of Vetiver than you may think -- especially in mine restoration.
(An oxymoron I know)
Our main happenstance is that Paul Truong is based here although he works a lot offshore.
Paul Truong: Technical Director TVNI, Director for Asia and the PacificHe is the leading vetiver research scientist and has especially focused on vetiver's ability to improve water quality and control pollution. He started working with vetiver in Queensland, Australia in the early 1990, and since then has promoted the technology world wide. He has been instrumental in most regional and international workshops and conferences, and has over the past 7 years initiated and supported extensive vetiver RD in Vietnam. Paul lives in Brisbane, Australia.
Sample of work: LINK.
I gather that the Permaculture folk aren't necessarily Vetiver groupies maybe because the Vetiver system' (VS) has a different approach to sustainability -- for instance using the Vetiver grass rather than swales and relying on it as the primary mulch source rather than other cut backs.
But many Permies are, nonetheless, very keen on it -- like Russ Grayson.
The main drawback -- as I'm finding -- is securing the quantities of slips needed to plant out and to deliver stock at a manageable price.
One company in Hawaii (a Vetiver hot spot) sells only in huge lots via tissue cultivation but generally when you are planting 15-20 cm apart -- cheek to jowl -- along a contour: that requires a lot of plants.
But really a standard hedge 30 cm(1ft) plant spaced is absolutely useful but won't stop water flow down hill as a greater density will.
Wider acceptance of vetiver grass by the mining industry has been limited by a number of factors:
The restricted availability of planting material (tubestock and splits);
The current high costs of planting material. Priced at $1.00 per tube and using 6 to 10 plants per metre (or 12 to 20 plants per metre for double rows) the technology is economically unattractive except in limited situations. Wider acceptance of vetiver grass technology can only be expected when these costs come down; and
The general lack of vetiver expertise in the industry. This has, in the past, resulted in faulty planting procedures or, more frequently, in failure by management to provide the necessary follow-up irrigation and fertilising during the first year ("We tried vetiver but it didn't work!").
But then the plant grows so fast you can fill in your hedge as opportunity arises by division.
The major drawback with Vetiver is few people locally anyway, have ever heard of it. That will change as we enthusiasts bite others with the 'Vetiver bug'. Yet to do any cuttings for propagation. Leaving it until weather a little cooler than present.
Reading about how Vetiver attracts and hold moisture in its extensive root system. Pix of gardens thriving next to Vetiver and not doing so well a distance from the Vetiver is at least an encouragement to give Vetiver a go.
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Edgar Allan Poe's Personal Life
Edgar Allan Poe had a lonely life. His mother and father both died before he was 2 years old, causing him to be adopted and separated from his brother and sister. Edgar had always loved writing, but his father had not allowed it, hoping Allan would drop the writing and pick up the tobacco system, which did not happen. Later in life, Edgar started in college. He became so incredibly poor that he dropped out of college. He then started writing stories, but the stories were very scary and morbid. Because of his writings people saw him just as his stories were written: scary. He had a fiancé, who had got married to someone else why he was away, so that ended. Edgar died in a mysterious way, no one really knows how.


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Overall pull up nappy score: 23/35
Jenny said: 'Tesco Everyday Value pants look really basic and don't have any design whatsoever, but they were very soft, stretchy and fitted Samuel better than I thought they would. I was also pleased to find they didn't leak, even during the night.
'The only thing that put me off was that the nappy got very heavy, very quickly and fell down after a few hours.'
Would you use again? 'I'd keep these nappies on standby in case I ran out of my favourite pull-up nappy. However, I'd have to change Samuel twice as often as I usually do, to avoid the nappy falling down - so these nappies actually aren't as cost effective as they might seem. I'd prefer to buy a pull-up nappy that lasts longer.'
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Glenn Miller - Blue Evening MP3
Blue Evening by Glenn Miller.
Luca - Evening Blue MP3
Music Video of "Evening Blue" from the album "Sick Of Love" by Luca. Purchase CD here: http://funzalorecords.spinshop.com/details/157446 iTunes: ...
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Artist: Traffic Album: Shoot Out At The Fantasy Factory (1973) Track: 3 Sitting all alone by the fireside Listen to the wind in the chimney top Haven't slept for days ...
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Astronomy by Blue Oyster Cult, from the 1978 live album "Some Enchanted Evening". This is my favorite version of this song. Enjoy!
Evening Star - Blue Dreams MP3
Progressive House/Trance. I think it's about time I produced a Rainbow Dash piece! Download links: http://www.mediafire.com/download.php?wib3eikpk76xrio ...
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(Don't Fear ) The Reaper by Blue Oyster Cult, live album "Some Enchanted Evening" from 1978 .
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Blue Scholars.
In the Blue of the Evening - Frank Sinatra MP3
FRANK SINATRA - The absolutely essential 3 CD Collection.
Blue Midnight Prom/Formal Evening Makeup Tutorial MP3
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Glenn Miller - Blue Evening MP3
Performer(s): « Glenn Miller » « Blue Evening » Audio : Very Hq - CD Quality Sound -- MP3 320 Kbps Album : « Glenn Miller » by « Glenn Miller » Genre et sous ...
Top 40 Hits Of 1943 17 Tommy Dorsey In The Blue Of Evening MP3
Top 40 Hits Of 1943 17 Tommy Dorsey In The Blue Of Evening.
An Enchanted Evening - Port Blue MP3
Disclaimer: I dont own the rights to this song.
Vestidos largos de fiesta en color azul eléctrico. Klein blue evening gown. MP3
VESTIDOS DE GALA LARGOS Vestidos fiesta, vestido elegante, vestidos de coctail, vestidos lindos, vestidos largos de noche, vestidos de noche, vestidos ...
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eDressit 2015 latest fashion gowns arrivals!
Medicinal Plants of the Southwest with Herbalist Darcey Blue : Evening Primrose (Oenothera biennis) MP3
Join Herbalist Darcey Blue to learn about a common weed that grows throughout the US, and is an almost unknown valuable herbal medicine and wild edible!
An Evening with the Allman Brothers Band: First Set - 02 - Blue Sky MP3
A recording from An Evening with the Allman Brothers Band released in 1992. Best version of this song in my opinion.
Woody Herman & his Orchestra - Blue Evening (1938) MP3
The vocalist is Woody Herman himself. Music by Joe Bishop, lyrics by Gordon Jenkins.
Jackie Mittoo And The Soul Vendors - Love Is Blue - (Evening Time) MP3
Blue Evening MP3
Kühlspot Social Club Berlin 11.10.2014 Álomfa are : Emilia Niezbecka : Voice, Violin Narcisz Nemeth : Flute Julia Biłat : Cello Daniel Schwarzwald : Cajon ...
Traffic (Steve Winwood) - Evening blue 1973 MP3
Traffic (Steve Winwood) - Evening blue 1973 Everybody's looking for something in life Not everyone finds what they're looking for Everybody wants a little ...
Lolly Jane Blue - Evening Disease MP3
At night, a ship conquers the waves in a miniature world. Concert visual for the song Evening Disease, for Lolly Jane Blue's 2008 concert tour.
Port Blue - An Enchanted Evening MP3
Filmed and Edited by Dillon Eckes Music by Port Blue - An Enchanted Evening.
Blue Scholars - Evening Chai [HQ] MP3
Blue Scholars - Evening Chai. Kinetic Typography animation I did for the movie audio at the end here: http://www.youtube.com/watch?v=MAb1oqdx27k.
Savoy Orpheans - Blue Evening Blues, 1925 MP3
Savoy Orpheans, At the Savoy Hotel London - Blue Evening Blues, Fox Trot (A.Kahn, V.Burton - F.Rose) HMV 1925 (UK)
EPLP - Blue Evening Feat. Alpenglow [Out Now] MP3
EPLP has a great style, it just always feels right. This song wil be forthcoming on EPLP's next EP called Lanterns. Share this song on facebook: ...
Jackie Wilson - In The Blue Of Evening MP3
The flipside of 'Lonely Teardrops'


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Schenectady, New York – (The Hosting News) – March 4, 2009 – Shared, Reseller and Dedicated hosting solutions provider, AYKsolutions, has added a Denver data center facility, enhancing its dedicated server offerings with wider geographic diversity in its network coverage.
Artyom Khmelnitsky, President of AYKsolutions remarked, "We are very excited to be adding this new location as one of our data center choices. We can effectively cater to users who need faster ping times to the west coast as well as Asia and Australia all the while keeping the bandwidth prices down.


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Through the Struggle Netherlands
Energetic and genuine. Walking the margins of (Post-)Hardcore, Punk and Metal, breaking down walls with the force of a live grenade. A party to which all are invited. We're Through The Struggle, we're a band. We like to play music and we like to play it loud. So scream, dance and sing along, we're all in this together. ... more
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786. Asalamu 'alaikum. Please, where does dua'a of Prophet Dawood alaihi salam comes from? What is the story related to it? If you don't mind, to tell us where does it come from. Is there a hadith about it? Continue reading
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Must Watch: Jason Reitman's Up in the Air Theatrical Trailer
by Alex Billington
October 2, 2009
Source: Apple
Paramount has debuted the second theatrical trailer for Jason Reitman's Up in the Air following the first initial teaser trailer that hit a few weeks back. Up in the Air has become a festival sensation at both Telluride and Toronto and will also play at the Aspen, Mill Valley, Rome, London, and Austin Film Festivals. If you haven't been satisfied with that many films this awards season, then this is the one you've been waiting for. Up in the Air is director Jason Reitman's best yet and is a fantastic film full of great performances. However, I need to warn everyone, this trailer gives away a lot. Stick with the teaser only if you want to stay fresh!
Watch the theatrical trailer for Jason Reitman's Up in the Air:
You can also watch the theatrical trailer for Up in the Air in High Definition on Apple
Ryan Bingham (George Clooney) is a corporate downsizing expert - someone who fires people for a living - whose cherished life on the road is threatened by young hotshot just as he is on the cusp of reaching ten million frequent flyer miles and after he's met the frequent-traveler woman he never thought he'd meet.
Up in the Air is both written and directed by Oscar nominated Canadian filmmaker Jason Reitman, of Thank You for Smoking and Juno previously. This is based on Walter Kirn's novel of the same name first published in 2001. Paramount is bringing Up in the Air to theaters starting on December 4th this year.
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I booked this hotel on Hotels.com. I picked it based on the price. In the end, good value for the money. Very close to Termini, so it was convenient. Not the cleanest place, but what can you ask for that price?
Getting you more information on this room
Getting you more information on this room
"Like many hotels, walls not sound proofed. Wifi was better at night. Moved bed close to window for better..."
"Cressy is all on one floor well above street level, so most rooms should be comparable as far as noise goes!"
"Ask to request an all female/male room if you want as they will happily put you into one."


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Maple Plain (Minn.) Orono defensive lineman Sean McWhirter has been a varsity starter at defensive end since his sophomore year. He has also played some inside linebacker and starts on the other side of the ball at offensive tackle. McWhirter may move inside to defensive tackle in college.
The 6-foot-4, 245 pound McWhirter made 113 tackles including nine sacks during his junior season. McWhirter had 16 tackles for losses as he was named all-conference.
"As of now I have offers from Minnesota and Iowa State," McWhirter said. "And I've had steady contact from Michigan State, Iowa, Nebraska, and Notre Dame. Those are the main ones. And Northwestern also.
"Right now I'm still pretty open. I visited some junior days at Iowa, Nebraska, Notre Dame, Minnesota, and Northwestern. I've been to quite a few.
"I signed up for the Iowa camp June 4. I'm trying to decide what other ones to go to. I think I'll go to about four more."
McWhirter said he has received calls during the month of May from Michigan State, Minnesota, Iowa, Iowa State, Northwestern, and Nebraska.


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The 24-year-old said he was annoyed that he can't measure up in real life the character of hero Logan Thibault, reported Contactmusic.
"I was pissed at myself when was playing him, my character is the coolest dude and on top of that he's a hero. But it was the best part in the world to play," he said.
He also said that the "undercurrent of laughter" helped him and his co-star Taylor Schilling to get through some steamy love scenes in the movie. "We maintained an undercurrent of laughter and had a good laugh," he said.


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French Walnut and Marquetry Work Table
c. 1860 France
Offered by Georgian Antiques
£950 gbpRequest Information Call Dealer Favourite Item
Circa 1860, French walnut and marquetry work table. The top is quarter veneered with rounded corners and Tunbridge style inlay in the border. There is a very stylish pictorial marquetry centre piece depicting 2 gents with pagoda type hats and Oriental clothing sitting in a garden with various umbrellas, trellis work, vases and flowers. Beneath the top there is a single drawer with floral marquetry, and various compartments inside with hinged lids for wool, cotton and other items. All of the tops of the drawers have small turned ivory knob pulls. The drawer is lockable. The sides are flame mahogany and there is a double ogee moulding again in flame mahogany. Beneath the top is a very stylish central column with a coil of mahogany over it giving the impression of a tapering barley sugar stem. The whole piece stands on 3 elegant cabriole legs finishing on paw feet.
Size 80cm high x 48cm wide x 38cm deep.
Size 80cm high x 48cm wide x 38cm deep.
Stock Code23074
Georgian Antiques
Georgian Antiques
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Leith Links
+44 (0)131 553 7286
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text: In the meeting last week, in addition to the wheelage tax, (see other story) the County Board also: ~ Approved a Conditional Use Permit 5-0 for Gary Weness to operate a trucking business at 38749 Park Trail. There has been a business on the site for years. The conditions allow for eight trucks on site and 10 employees. He does contract trucking. ~ A permit allowing for Rose Hill Resort to do business was approved 5-0. The resort owner has already been approved for annexing the property into the city of Lindstrom-- but until the state Boundary Adjustments Office signs-off on the annexation the resort parcels are in the township. And because this permit was already pending before the county, County Zoning Director Kurt Jensen Schneider explained that the county simply finished the permit process. Representing the resort area, Commissioner George McMahon, questioned the septic system issues at the resort and was assured the site will be "actively monitored" and that the identified health threat is being addressed. The permit approved does not include owner Alan Davis's proposed expansion for camping, and only permits with conditions, the use of the homesite/cabins and marina. Storage is limited to boats, RVs and fish houses owned by resort clients or renters. The permit states, storage shall not be offered to the general public. ~ County Auditor Dennis Freed got the okay to proceed with seizing materials and other "abandoned property" on specific property that is tax forfeit. The property is in Lent Township, on Forest Boulevard, according to the parcel I.D. numbers. The county will take competitive bids to remove the items. When the property is eventually sold the expense of cleanup will be recouped. ~ Scoops Inc, owned by Leanne Gustafson, was again approved as concessionaire at Fish Lake County Park. ~ Three property owners have negotiated a settlement for providing flowage easement across their properties in connection with the LID. One property owner is holding-out and possibly facing eminent domain procedures. Seven other property owners continue to talk, according to staff. The easements payments agreed to last week total $38,300. ~ The county's long range Comprehensive Transportation Plan, a guide for road needs, was given a public hearing and nobody spoke. It was adopted unanimously. Full details of the plan are on the county website www.co.chisago.mn.us ~ 8th District Congressman Rick Nolan's field representative Rick Olseen, gave a brief update to the Board on federal disaster aid available to local farmers. (See Press release from Farm Services Agency July 11 paper.) ~ Draft policies were reviewed on social networking, Facebook presence, grants, contracts and prevailing wage verification, and other matters. County Administrator Bruce Messelt said there is an "explosion in data phones" used by county staff and the Board needs a policy on how and when phones are provided; or if staff is simply compensated for their use of personal devices. Action adopting policies will come later, the documents provided contained policy preliminary wordings.


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Sprague Grayden
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Though she entered into acting at an early age, Sprague Grayden managed to receive a quality education while her parents made sure she stayed grounded throughout her youth. By the time she pursued acting as an adult, Grayden had blossomed into an assured performer, capable of playing a variety of unique characters on popular dramas. But it was Grayden's 2004 breakout role as Anita on HBO's "Six Feet Under" (2001-05) that led to a slew of subsequent roles on other shows - a pattern which ceased to slow down as her career path curved into the catastrophic remains of "Jericho" (2006-08). She went on to play the ill-fated Donna on the first season of the biker drama "Sons of Anarchy" (FX, 2008-14) and the estranged daughter of President Allison Wilson on "24" (Fox, 2001-2010). While she spent the bulk of her early career on television, Grayden branched out into features with starring turns in two installments of the wildly popular horror series, "Paranormal Activity 2" (2010) and "Paranormal Activity 3" (2011), which allowed the talented actress to gain a foothold with a wider audience.