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The [School of Hard Knocks] is a relatively straightforward Children's Week holiday achievement: perform 4 tasks in the battlegrounds of Azeroth while your impressionable orphan ward is watching. Welcome to the World of Warcraft, kid!
This is also the holiday achievement that causes the most stress to non-PvPers. I don't think I'm exaggerating when I say it's the most hated achievement in the entire What A Long, Strange Trip It's Been meta-achievement – hated more passionately than all the RNG-dependent ones, or any of the other achievements which brings players into the battlegrounds. It is hated because it's the only achievement in the series that requires you to complete battleground objectives during a fight. You have to play the battlegrounds to complete it.
If you don't PvP, I completely understand how intimidating this can be. The School of Hard Knocks takes you into an unfamilliar activity which you don't like doing and asks you to compete against your fellow teammates while other players actively try to kill you. The environment is strange, your teammates may vocally resent your presence, and you are competing with other achievement seekers for the same goal.
When you put it that way, School of Hard Knocks can seem like a nightmare.
But you can do it.
I'm not going to patronize you and say "oh, this is easy!" The School of Hard Knocks is not easy if you don't know what you're doing. Heck, it's not trivial even if you do know what you're doing! It takes a good attitude, preparation, research, and a willingness to fail. Sometimes, to fail repeatedly.
But with planning and perseverance, you can get the job done and impress the heck out of your orphan. And yourself, too.
Ready? Let's begin.
The most important thing about this achievement is to ALWAYS have your orphan out when in the battlegrounds. Put the orphan whistle on your action bars and make sure that orphan sees everything. You don't want to accomplish a goal and then discover you forgot to summon your orphan, and got no credit as a consequence.
Behind every die-hard PvPer there was once a new player who stumbled around the battlegrounds, blinking in total confusion. Don't let any of the nerdrage you hear in /bg convince you otherwise — it's okay to not know what you're doing when you first zone in. It takes at least a few runs for the map and objectives to make sense, and a few more before you can really start contributing to a battleground.
So my first suggestion is to visit the battlegrounds before the Children's Week holiday begins and scout them out. Don't worry about accomplishing anything, don't fight if you don't want to, but get in there and figure out where things are. Where is the flag in Eye of the Storm? How does flag running and flag returns work in Warsong Gulch? Where are the towers and bunkers in Alterac Valley, and how do I climb up them?
If you take nothing else away from this post, please take this advice. Get familiar with the battlegrounds before you are under pressure to do something with them. While videos can help, there is no substitute for having run your virtual self over the course, so when the time comes and you are actually competing with others to finish, you will already have the edge of knowing what to do.
The second basic suggestion is to come to terms with dying in a battleground. I've seen some excellent PvE players really struggle with this; it can be a very personal hurdle for some to overcome. If you are used to raiding, where death means someone (sometimes you) failed to do their job correctly, the frequency of PvP death can be not only alarming, but a personal indictment of failure. It's not.
PvP deaths aren't personal. Sometimes – often, even – there was nothing you could do about it. Shrug it off and move on. There's no repair bill, there's no xp penalty, just a loss of buffs and a 30 second timeout. Learn from it, yes – but don't let it get you down.
I'm passably good at PvP, and I die a lot. Like, an average of 12 times a day. Don't sweat death.
My third suggestion is that you don't need gimmicks to complete this achievement. You don't need a premade or collusion with the opposite faction in order to do these achievements. Really, you don't. Stories of dancing flagrooms and coordinated tower recaps are all well and good, but they're gimmicks.
What you do need is planning and perseverance. Don't give up. Keep trying. You can do this.
Let's go take a look at the individual battlegrounds to show you how.
Arathi Basin is an easy one to start with. Each node has a clickable flag at it that represents control of the node. If the flag is gray with no logo, the node is unclaimed, gray with a logo, the node has been assaulted and will be claimed soon, and a colored flag indicates the node is controlled.
Your goal is to find either an unclaimed node, or a node that the other faction has assaulted or controls, and click on the flag. Assaulting the flag is an 8 second channel, so you can be interrupted by defenders.
The simplest way to assault a flag is to ride to the closest node – Stables for Alliance, Farm for Horde – and capture that flag. This often involves competing with several other players during a normal battle, and doubly so during Children's Week, so it involves some fast reflexes and planning.
If the competition at the closest node is too much, ditch to one of the side nodes – Lumber Mill or Gold Mine. If you're consistently losing at Stables/Farm, stop trying for them and go for LM/GM immediately instead. Depending on the opponent's strategy, you may encounter no resistance at all in the first rush.
Finally, if you lose out at the two side nodes, you can ride straight to the node closest to the enemy's base – Alliance go to Farm, Horde go to Stables – and try to capture that.
If you fail in the inital rush, don't give up. Nodes change hands all the time in Arathi Basin, so you will have plenty of chances to assault bases. Use the map to scout out which bases are under enemy control, then look for ones that are lightly defended. (Or not defended at all!) Stick with others, don't pick a fight in the road, stay and defend nodes that are taken.
The one place I don't recommend you go for the achievement (at least not if you don't like PvP) is the Blacksmith. Let me repeat that: do not go for the Blacksmith if you are at all PvP averse. The BS is seen as the critical node for most Arathi Basin strategies, so it is usually hotly contested throughout the match.
Here's a map of Arathi Basin, with your target's priority noted for both Horde (in red) and Alliance (in blue).
So for the Horde, it's Farm -> Lumber Mill / Gold Mine -> Stables -> Blacksmith. For Alliance, it's Stables -> Lumber Mill / Gold Mine -> Farm -> Blacksmith.
There are a few tricks that can help you rush a flag. Mount and start running against the gate before it opens. Aim at the flag but be near the center when the gate opens to get out quickly. When you approach the flag, have your mouse free for clicking – I switch to keyboard driving in those last few seconds. And spam your clicks until the channel starts! Don't just click once.
Here's a video with an example of Alliance taking Stables (the easy way) and Farm (the harder way.)
Ride hard and click fast!
So now that you know how to assault a node in Arathi Basin, it's time to move on to the frozen battlefield of Alterac Valley.
Your job is to assault one of the four towers or bunkers before anyone else gets there first. The towers (and bunkers, I use them interchangeably) have flags at their top level that need to be clicked. The towers do not change ownership like nodes in Arathi Basin; instead, once they have spent 4 minutes being contested, the towers are destroyed. They can be defended before they are destroyed, which allows the possibility of trading assaults, but in most battles this just doesn't happen. You should proceed with the idea that you have 4 shots to assault a tower each AV, and after that it's time to farm honor. So be ready to run AV a few times before you get the achievement credit.
There are four towers: two on the far side of the Field of Strife (a large open plain in the center of the map), and two clustered near the enemy leader at the far end of the map.
If you are Alliance, you will start at the top of the map and need to ride south to reach Iceblood Tower (blue 1), Tower Point (2), and the two Frostwolf Towers (3). Horde start at the south end of the map and ride north to Stonehearth Bunker (red 1), Icewing Bunker (2), and the two Dun Baldar Bunkers (3).
The location of the towers dictates the three strategies you can adopt.
- Closest tower first, then rollover. Ride hard to the closest tower (1: Iceblood Tower/Stonehearth Bunker) and try to get it first. If it's taken, move to the next (2), then the final two (3). This method has a lot of competition but has some resiliency built in – you give yourself 4 chances, and you might get lucky on any given one of them. The drawback is that your chances on the subsequent tries are lowered because of the time you spent at the previous towers.
- Ride straight to the second tower (2: Tower Point/Icewing Bunker) and capture it, ride on to the end if you fail. I like this option because it has less competition than the closest tower, but only delays you a little on your way to the final two targets. The delay is less because these two towers are along your riding path to the enemy base, while the closest ones are not.
- Ride straight to the enemy fortress and capture the towers (3) there. I like this option a lot, but you have to know your route well and be able to check the map to see where your competition is not. You have to choose your target as you leave the bottlenecks (3: East/West Frostwolf Towers, North/South Dun Baldar Bunkers) and you only get one shot. There is no recovery if you choose wrong; you have to try again next battle. So while it's risky, it also has a very good chance of success.
No matter which method you choose, there are some preparations you should make.
- First, practice getting up the tower stairs. Horde have it a little easier here, as bunkers are less dizzying than towers to climb quickly, but both sides need to practice.
- Second, running speed is everything. Make sure you have speed enchants on your boots and Swiftness potions on hand – and practice climbing towers with both active! Unlike AB, where most movement is mounted, AV assaults have an unmounted component so speed boosts will help. (Dont forget to practice with the speed boosts active, or you will launch yourself off the stairs.)
- Third, practice running the map. See where people go in the pack to find all the little tricks of terrain that confer an advantage, and use them! Your goal is speed, and lots of it. Every second counts. I've included some videos below to show some of them, but there is nothing like practicing yourself.
- Fourth, practice fast mounting out of the cave. Unlike AB or EotS, you can't start mounted. You need to move slightly out of the cave and start mounting. That initial mount will either put you at the head of the pack (and in a good position for the nearest tower) or the middle (better to go longer.) The way to do this well is run just past where the rock ends and the normal ground begins and mount up.
Alterac Valley is big. REALLY big. And it has an asymmetrical map — the Horde and Alliance have very different experiences in AV — so I went ahead and recorded two videos to help familiarize you with the terrain and show how this all works in practice, one from each faction's perspective.
Here's an Alliance-side tour:
And here's the Horde-side tour:
Alterac Valley can be a lot of fun, but with 39 other players shooting for 4 towers, this task is a bit more challenging than Arathi Basin. But it's still pretty easy compared to the next two.
On to Outland and Eye of the Storm.
Eye of the Storm is a mixture of Warsong Gulch and Arathi Basin, with four bases (one on each corner) and a flag in the middle. Your job, should you choose to accept it, is to take that flag and capture it at one of the bases your side controls. You control a base by having enough people of your faction hang around there long enough to capture it.
If you've never been here before, the map is straightforward:
The black squares are the 4 nodes you can control: Mage Tower, Fel Reaver Ruin, Blood Elf Tower, and Draenei Ruins. The white circle is the flag in the center of the battleground.
There are really only two ways to get this achievement.
- Grab the flag yourself and run it to the base. This is pretty straightforward, if somewhat hectic.
- Guard a base, have someone else on your team grab the flag and run it to you, but you capture the flag. This requires you to communicate with your teammates, and for them to cooperate with you. The runner takes the flag almost to the base you control and drops it; you pick it up and capture it.
The first method is relatively straightforward. Go to the middle of the map, fight off the enemy, and grab the flag as soon as it spawns. Then run like the wind to the nearest friendly base you control.
The second method relies more upon your powers of persuasion. Let people know in BG chat that you are here for the achievement, and that you want to cap the flag but would rather defend a base. Ask if flag runners will let you cap it. Many will. Whisper them when they pick it up where you are at and let them know if your base is clear.
Here's where working together with other people will really pay off. Guildmates, server mates, friends you quested with back in the day — if you can go in as a group you can focus on spreading around the flag captures until everyone has one.
The biggest problem with this achievement is that the flag is noob bait. It can help you win Eye of the Storm, but the better strategy is to take 3 of the 4 bases and hold them while letting your opponents run the flag to try to catch up. (Hint: it doesn't work.)
What often happens, as Ihra describes so eloquently, is that the battle sometimes settles into each side holding 2 bases and fighting in a swirling fight over the flag in the center of the map. If you're PvP averse, your best bet at that point is to hold one of the bases and adopt the second strategy (asking someone else to let you cap it.)
Here's how it looks in practice:
There's really no secret recipe for this task, just persistence, perseverance, and tenacity. Keep at it until you get the flag, and then run like the wind. Your orphan will keep up!
The Warsong Gulch achievement sounds quite hard, but is easy if you play the battle as intended. Your task is simple — return your flag to your base once an enemy has dropped it. Normally, this is done by killing the enemy flag carrier (EFC), which makes them drop it. But there are all sorts of gimmicky plans to let the enemy take the flag, point to your orphan, and have them drop it repeatedly, and you know what?
I hate to say it, but sometimes those gimmicks work. Because Warsong Gulch is the smallest battleground, with only 10 players per side, your chance of getting a premade like that is actually pretty high.
I try to always talk about the battlegrounds as they are, not as I'd like them to be. And the likelihood of you finding an easy WSG during Children's Week is good. But if you don't, and you find yourself chasing the EFC all over the map, let me give you some tips on how to get that flag back.
The first is that you have to know where they are going before you can catch them. Your map helps immensely here, since your flag will show up on it. By watching it you can learn where they have gone.
There are three common escape patterns for the EFC — the roof, the flag room (FR), and the graveyard (GY). Each has characteristics you can pick up on the map with a little bit of practice.
First, the roof:
The roof is the best initial defensive position for the EFC. From the roof there is only one entrance and two very large escape paths, as well as a quick route to a flag capture. Most EFCs go to the roof first.
There are two ways to spot a roof runner: the little bend they make as they run up the hill to the roof (which looks like a ? or a shepherd's crook) and that they tend to hug the front side of the base. The bend is the easiest to spot, since the only time someone runs in that area they are going up to the roof. There is no other reason to go there.
Second up is the flag room, or the FR. Some runners like to hide in the little room in the corner for protection, others like to be ready for an instant cap by standing on the flag spawn point. There are three ways into the FR, as so:
As they approach their base, they will either go straight up the tunnel (the entrance is that funny structure in the middle of the map) or up the ramp on the side, which means they will pass in a wide curve in front of the structure. These are called out as "EFC going tun" and "EFC going ramp."
The tunnel is a straight shot into the flag room — just watch and make sure they don't peel off to go up to the roof. The ramp offers two entrances, one to the second level, and one to the ground level. The quickest way is to turn immediately up to the second level entrance, which has a very straight pattern when you're watching it on the map. If they veer off to the side, they're going onto the ground floor.
No matter which level they're on, the EFC in the FR usually hugs the back wall. If they're along the edge of the map in their base, they're probably in the FR.
Experienced flag carriers will often retreat to the Graveyard when trouble strikes. This puts them right in the resurrection vector of all their team's reinforcements, as well as being defensible with a good escape route down to midfield. The resurrection vectors favor the defense here; your casualties will be sent across the map, while theirs from all over the map will be sent in as reinforcements.
If that's not bad enough, there are three ways the EFC can escape: out to midfield, out the ramp, and out along the fence. Midfield runners can be especially dangerous if they can get back to the tunnel, or meet up with other forces down at midfield. Ramp runners are usually the easiest to kill, since they chose a bottleneck where your midfield reinforcements can trap them. Fence runners are experienced and you're going to have to chase them down before they either run out to midfield, drop into the tunnel, or climb out on the tunnel roof and heal.
Here's a video giving a tour of the battleground, showing the layout of the map, how to find the EFC, how to return a flag, and (as a special bonus) how to capture the flag.
Okay, is your mind spinning yet? Because now that you've found the EFC, you have to kill them.
The best way to kill an EFC is to bring a lot of your friends and gang up on 'em. The problem is that those friends are likely going to be trying to return the flag too (unless they're really your friends, and they know you're there for the achievement.) So there's competition, but just watch the EFC's health, and be ready to click on the flag when it drops. Eventually you'll get it.
The other way to kill an EFC is to take them out on your own. Make sure to disable any healers who could be healing the EFC, and then focus on countering their moves while burning down their health. I'm unqualified to give class-specific PvP advice for the majority of the classes in Warcraft, so I won't even try. If you are having trouble with this task, try dueling with some friends to get used to individual combat. But keep in mind some EFCs are practically unkillable without help.
As for the rest of the strategy? I will point you to Gnomeaggedon's great WSG guide, Midfield is Not An Objective.
One of the biggest problems with the School of Hard Knocks and other achievements like it is that they bring people into battlegrounds with goals wildly different from the primary goal of the match – namely, winning. Be it honor farming or achievement chasing, players actively working at cross-purposes to winning is the bane of battleground players everywhere. This strife between those who are there for the PvP versus those who are there for the achievements can be a large contributor to the stress around this holiday (on both sides).
It's odd, because the School of Hard Knocks is actually not that bad for winning battlegrounds, as achievements go. While running the flag in Eye of the Storm is not an ideal strategy, it's at least actively contributing to victory, and all the other tasks are helpful to any strategy. There are other holiday achievements where you do nothing to help win (I Pitied The Fool) or have bad strategy (With a Little Helper from My Friends). Heck, there are plenty of PvP achievements guilty of that sin! (Hint: anything that requires you to fire a turret gun in Strand of the Ancients is bad strategy.)
So listen: you don't have anything to apologize for by queueing for a battleground for this achievement. It's a valid part of the game.
But in return, I'd like to appeal to you: be a good guest. Don't leave once you've capped your flag, or when you think you can't complete it. It's equivalent to leaving an instance midway through because you didn't get the drop you wanted. Seriously, have you ever had a tank drop in the middle of a fight because they didn't get the loot from a boss, leaving you to deal with the adds they pulled? Don't be that guy.
No matter your feelings on PvP or abilities in the battleground, you still have something to contribute. You've taken a role in a raid group, put yourself in a position where you can do some good and contribute – no matter how good or bad you think you are at PvP. Stay and defend that node you just captured. Go protect your flag carrier. Heal like you've never healed before.
But please, don't leave your teammates in the lurch and drop group.
There's a famous quote from Winston Churchill: "If you're going through hell, keep going." Keep that wisdom in mind as you work on the School of Hard Knocks. Not only do you not have to be superbly talented in PvP to accomplish these tasks, you don't even have to be very good at PvP at all. Seriously. Watch the videos above and you'll see success is putting yourself in the right place at the right time. Well, and clicking on the right thing. But you get the idea.
What you do have to have to succeed is persistence. Tenacity. Stick-to-it-ivness. Don't give up. You are going to have to make multiple attempts to succeed — don't fool yourself that it's going to be as simple as visiting each battleground once. Give yourself plenty of time to work on this, and keep going. Keep going! A positive attitude will get you though this. Don't give up.
Don't forget to have your orphan out at all times in the battleground. Nothing sucks worse than finally capping that tower in AV and discovering no one was there to watch you do it. (Trust me, I've done this.)
Okay, that's all I've got on the School of Hard Knocks. Good luck! Go forth and achieve!
The kids are counting on you!


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ORTC races well at UK Indoor
Midway through the indoor track and field season, the Oak Ridge Track Club is continuing to make a splash on the biggest stages of the sport.
This past weekend Matt Moore, Cole Green and Mariah Zawisza, all ORHS students running with the Track Club, had solid performances at the University of Kentucky High School Invitational at Nutter Fieldhouse in Lexington.
Green ran his best time of 7.25 seconds in the 60-meter dash prelim but failed to qualify for the finals. However, Green obliterated his previous personal best in his best event — the 200. Green finished in 19th by running 22.79., knocking of .4 seconds off his previous best time.
"(Coach) Sam (Roberts) has helped him change the way he recovers each stride, and he's become a much more efficient and fluid runner over the last month, which you can see best in a longer race like the 200," ORTC coach and ORHS track and field coach Allen Etheridge said. "He's worked hard this winter both on his mechanics and in the weight room and will finish our indoor season in a good place."
Moore, who has already ran a top 3 time in the nation in the 60, was the fastest qualifier at the Kentucky Indoor with a 6.92 — his fastest-ever prelim time.
However, the prelim didn't quite translate into the final where he ran a slower 6.89, finishing in third place.
Etheridge said Moore just didn't get the same warmup in as he did for the prelim but expects the senior speedster to bounce back in his next race.
Zawisza also had her best race of the indoor season with a 2:29.17 in the 800. It was her best time this winter by 6 seconds. That was good enough for 25th place.
"During this race she was strong as heck from 600m to the finish, which was new for this winter, as that's where she's been weak in her earlier races," Etheridge said. "Just like Cole, she's gotten stronger in the weight room over the winter and is working on her mechanics, particularly where she lands on each stride."
The three will be part of the 11-member ORTC contingent that will travel back to Kentucky March 1 for the Mason-Dixon Games at Louisville.
The Club will end the indoor season in New York with the New Balance Indoor Nationals, where the Club will have eight kids running.


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Robin Roberts set to return to 'GMA' on Feb. 20
Staff Writer
Fosters Daily Democrat
NEW YORK (AP) — ABC News says Robin Roberts will be back on the job at the "Good Morning America" anchor desk on Feb. 20. Her return will be five months to the day since her bone marrow transplant to treat a rare blood disorder.
Roberts has gotten the all-clear from her doctors, according to the announcement made Thursday on "GMA." She reached the critical 100-day benchmark in December.
In January, she began a series of dry runs at the "GMA" studio to re-acclimate herself to the work routine.
Her last day on "GMA" was Aug. 30 before she started her medical leave.
About a year ago, Roberts began feeling the symptoms of her illness, known as MDS.
She said in a statement: "What a difference a year makes."


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A dominant woman is looking for a guy to join her in a threesome Franklin
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text:
Rest … or Else
Neil Gresham, renowned coach and Rock and Ice columnist, outlines the most essential (and neglected) component of any training program—recovery.
The crux issue in training for any sport is how to balance the amount
of hard training with an appropriate amount of recovery. Too much rest means that you're not training enough to reach your peak level, but too little
will also inhibit performance as a result of excessive fatigue. To maximize the value of a training program, it is vital to understand the numerous
processes involved in recovery and also to realize where you sit on the recovery ladder. Many mid-grade climbers comment that they could never climb
hard for four or five days in a row like the top guys do, but the whole point is that the pros have pushed their bodies to adapt to this level of training.
It takes years to develop the recovery rate of a 5.14 climber and you will never get close to this level if it takes you two or three rest days to
recover after every hard climbing day. Our goal is gradually and progressively to expose our bodies to more frequent bursts of training, while constantly
monitoring progress in order to stave off the threat of over-training.
The first step is to gain a greater understanding of the processes involved in recovery. With bouldering or any form of climbing that involves hard moves,
the muscles are traumatized or moderately strained with every session, and they must then repair afterwards with the assistance of dietary protein
(a process known as hypertrophy). Endurance sessions deplete muscular glycogen stores, which must be replenished with the assistance of dietary carbohydrates.
Additionally, you need to replenish the enzymes within the muscles that produce energy (namely ATP), top-up the various hormones that hard training
depletes, and allow the nervous system to fully recover. Remember, the goal is not just to allow these systems to return to their original pre-training
status, but to progress to a new and higher level of performance capability, a process known as super-compensation.
Three key stages are associated with the recovery process:
Functional over-reaching
Many climbers fear training unless they are fully recovered, but a necessary component of a tough but effective training program is to lump sessions together
to lead to a certain amount of cumulative fatigue. This is known as functional over-reaching. The climber embarks upon the last few sessions feeling
well past his or her best, but the crucial point is that energy levels quickly return and the climber super-compensates by building in a decent period
of rest (for example, two or three days).
Non-functional over-reaching
This is simply the above process taken a stage too far. The amount of recovery required at the end of a block is so great that it negates the purpose of
the latter part of that block. For example, it's better to take 2 or 3 rest days after a couple of rounds of 2 days-on, 1-off, than to carry on doing
2-on-1-off for three weeks and then need a week to recover.
This is non-functional over-reaching taken to a critical stage where a very large amount of rest (e.g.: at least three weeks) would be needed to pay off
the deficit. The most obvious sign of over-training is a consistent deterioration of performance, which is often made worse when the climber deludes
himself into believing that he needs to train his way out of the slump rather than rest. Other signs to watch out for are irritability, insomnia and
a general lack of energy. The usual consequences of this downward spiral are burn-out and injury.
As climbers we must tread very carefully. Remember that climbing involves both strength and endurance (although the extent of each depends on whether you're
into bouldering, sport or trad). The recovery requirements are critically different for endurance training than they are for strength. With strength
work, the goal is always to recover fully and to train at the point of peak super-compensation. There is little point in the strength athlete entering
the state of functional over-reaching, or, put simply, if you're not fully recovered, then don't train! With endurance training, on the other hand,
you need to rack up the sessions in order to dip in and out of the functionally over-reached training state. So how do we make sense of these contrasting
Recovering from strength training
Boulderers may be pleased to know that if your only training goal is to improve strength and power, then the issues of training structure are relatively
straightforward. With strength sessions, the aim is simply to train again at the exact point of peak super-compensation, and to do this we should consider
facts about the recovery process. Numerous studies have shown that after strength training, the rate of protein synthesis within a muscle starts to
increase dramatically after approximately four hours. With well-trained athletes, it peaks approximately 24 hours after the session and dies off in
36 hours. However, those who are less trained may require slightly longer recovery times. It's also important to note that other forms of training—namely,
endurance sessions—may disrupt this process and lengthen the required amount of recovery. Studies have also found variation in the recovery rate
between individuals who are at a similar level within a sport, so never take this figure of 36 hours as a set rule.
A simple strength-training plan based on the 36-hour scheme is to conduct a high-intensity workout (such as a bouldering session) on, for example, Friday
evening, and then an equivalent session on Sunday morning. This will then allow another hard strength session to be conducted on Monday evening, and
so on. The overall effect is that you can pack slightly more sessions into the same time frame, while still optimizing recovery. It is vital, however,
not to enter the block of strength sessions with any cumulative fatigue (for example, from a hard previous endurance session) or this will be carried
through and sabotage the subsequent strength sessions. A block of strength sessions (a "block" is typically a period of between two and eight weeks
where the same routine is repeated) based on the 36-hour scheme should always follow a decent rest; for example: two full days, or alternatively a
light recovery session on easy routes and then a rest day.
Recovering from endurance training
Endurance training means racking up blocks of sessions, with recovery periods that are insufficient in the short term, and with strategically positioned
blocks of longer rest to pay off the accumulating recovery debt. With low-intensity endurance sessions (i.e.: multiple laps on very easy routes), you can
fit more sessions into a given period compared to high-intensity endurance sessions (i.e.: power endurance training, or single-lap intervals on harder
routes). An example here would be that an intermediate-level climber (5.11a – 5.12d) could do as many as five low-intensity endurance sessions in a week
but perhaps only four high-intensity endurance sessions. Remember that low-intensity endurance sessions are all about maximizing volume (at the expense
of intensity, or move difficulty), whereas high-intensity endurance sessions require maintaining a degree of quality, which will be compromised by insuficient
Recovering from both
"Concurrent recovery," recovering from both strength and endurance training, is the most complicated issue. Knowing the amount of recovery time needed
becomes easier if you follow a program using blocks prioritized either towards strength or endurance. In endurance-prioritized phases, the ratio of endurance
sessions to strength sessions might be 2 or 3 to 1 (and vice versa for strength phases). Endurance phases must allow sufficient recovery before strength
sessions or high-intensity endurance sessions. A good method is to train strength (or high-intensity endurance) after a rest day (or two) and then follow
the session with several consecutive days of low-intensity endurance training.
Strength phases allow many options, but here are two good ones. The first is to follow the 36-hour scheme outlined above, and to end each block (or week)
with an endurance session, followed by at least two days of rest. For many, this plan won't be practical as it can be difficult to fit morning sessions
into a weekly routine. A more workable option for strength phases might be to train 2 days on, 1-off, 2-on, 2-off. The key here is to do a short (but high-quality)
strength session on the first day, followed by another strength session, then a rest day, and then a strength session followed by an endurance session.
This sequence will support the overall priority of strength within a week, while ticking all the boxes for recovery, provided you are disciplined about
the length of the first strength session. Another option if the short-strength-session approach doesn't work for you is to do a session that is prioritized
towards fingers on the first day, and then a session that is more for the arms and core on the second day.
Light recovery sessions help fit endurance and strength training into a concurrent program, especially for those who are not as highly trained. For
example, a strength session can be followed by a light day of easy routes, then a rest day, and so on.
Above all else, remember that recovery is a non-precise science. The need to listen to your body overrides everything. Owen Anderson, a researcher
at Peak Performance magazine, advises that one of the key guiding principles of recovery is not to do hard "quality sessions" (i.e. strength
or power endurance) when your energy levels are low and your muscles are aching. If a quality session is planned, then train light stamina instead,
or save the quality session until the following day.
Keep notes of your progress and monitor how recovered you feel for each session. Use this feedback to guide you when making future programs. And of
course, equally important is to do everything in your power to speed up the recovery process.
Optimizing Recovery
In order to fulfill your potential in any sport you must space your training sessions as close together as you dare. Do everything in your power to
try to get the best possible recovery.
Below I've listed four ways to speed up your recovery—two that will be beneficial to everyone and two that may only appeal to elite climbers.
1. Recovery Nutrition.
Nutrition is the single most important factor influencing the recovery process, but climbers commonly leave the crag or gym and wait several hours
before eating a meal. Worse still is to go drinking with your buddies and grab takeaway afterwards at midnight. The body is in a mildly traumatized
state after a training session and needs the correct nutrients to kick-start the recovery process. Treat it well and it will reward you with maximum
training gains. Treat it badly and the results are likely to be burnout and injury.
The crucial tip is to consume a moderate amount of carbohydrate and protein immediately after training. The most convenient way is in the form of
a recovery drink, which contains a mix of carbs and protein in an approximate ratio of 4:1. An alternative would be to eat a small sandwich with fish,
chicken or a protein-rich filling.
Ideally, you would consume 300 to 400 calories of carbohydrate as soon as the session is finished and then another 300 to 400 calories of carbs within
the following two hours. Muscle cells are most receptive to taking on carbohydrate during the 2-hour period after a workout is over (known as the "glycogen
window"). Refueling like this increases the likelihood that muscle fuel stores will be replenished in time for subsequent workouts.
The post-training consumption of carbohydrate also stimulates protein synthesis (for muscle repair) and inhibits protein breakdown. Put simply, you
need both carbs and protein to build muscle, and if you don't eat them in time, then protein will be poached for energy instead of being used for strength
building. Carbs also boost the production and release of insulin, a crucial anabolic (muscle-building) hormone that also plays a role in suppressing
the breakdown of protein.
Some climbers might convince themselves that the post-work-out snack represents unwanted additional calories and undermines weight management. If
you're going to eat, they reason, then surely it makes sense to save your calorie-quota for a tasty meal? The answer is to reduce portion size on the
main meal so that the calorie books balance. Additionally, any dietician will tell you that eating a large meal late in the evening gives it less time
to be metabolized before you go to sleep, so this strategy of eating lightly, twice after training, makes sense across the board.
The latest studies have found that the rate of protein synthesis is almost as strong after pure endurance sessions as it is after strength sessions,
so the idea that you need only carbs immediately after endurance work has become outdated.
This type of post-exercise nutrition is most important after sessions involving elements of both strength and endurance, and in particular after a
separate strength and endurance session have been conducted on the same day. In these cases, scale up the quantities of both carbs and protein by a
further 50 percent (approximately). Elite-level climbers should be particularly scrupulous here. It is also crucial to follow combined strength and
endurance days (or sessions) with lighter training the following day, and to consider the full range of techniques for improving recovery.
2. Lifestyle
The bulk of recovery takes place while you are asleep. The anabolic curve climbs dramatically during the hours of sleep and plummets as soon as we
get up. Sleep and lifestyle patterns play a crucial role in recovery, so try for a minimum of eight hours sleep. Pay close attention to your job-related
workload and your stress levels during periods of heavy training. If you can't control these aspects of your schedule then heavy training may need
to be postponed.
3. Hydrotherapy
Many elite athletes believe that taking a plunge into an ice-water bath after training will reduce muscle soreness and improve their recovery—a
marvel when you consider that the scientific evidence to support this masochistic practice is far from conclusive. Some athletes also use contrast
water therapy (alternating between cold water and warmer water) to achieve a similar effect. By constricting blood vessels the ice bath is thought
to flush out lactic acid, decrease metabolic activity and reduce muscle swelling. Then, with re-warming, the increased blood flow speeds circulation,
which aids the healing process. There is no precise protocol for either therapy, but for pure cold-water therapy, most coaches recommend a water temperature
between 54 to 59 degrees Fahrenheit (ice is thought to be unnecessary) and immersion times of 5 to 10 minutes, or a maximum of 20 minutes. Don't over-do
it as cold water can make muscles tense and stiff. Dress in warm clothes and take a warm drink straight afterwards. For contrast water therapy, the
most common method is one minute in a cold tub or shower (50 degrees) and two minutes in a hot tub (about 100 degrees), repeated about three times.
4. Electrostimulation
For elite athletes, electrostimulation devices are worth considering for improving recovery after intensive training. These machines emit an electrical
wave that varies in duration and intensity, and transmits to the selected muscles through two or more electrodes. The electrical impulse causes the
targeted muscles to contract without the central nervous system (or brain) being utilized, and hence without causing significant nervous fatigue. Electrostimulation
assists recovery by increasing intra-muscular blood flow, which in turn helps flush lactic acid and restore glycogen levels. The process occurs without
increasing heart rate or arterial pressure. It also creates an analgesic and endorphinic effect, which lowers anxiety levels and further relaxes muscles
by reducing spasms. This technology is nothing new and has been a component of electroacupuncture for many years. However, these machines have advanced
considerably in the last decade, as have the strategies for using them.
Electrostimulation should not be regarded as superior recovery strategy to quality nutrition and a good night's sleep. Rather it is another measure
that may help elites to gain that extra edge. There is not the space here to go into detail and it is vital to read the manufacturer's instructions
before attempting to use a machine. As a guideline, Compex-Sport recommends a 20-minute "active recovery program" with stimulation at very low frequencies
(from 9 to 1 Hz) that decrease progressively every two minutes.
Active Recovery
Active recovery is commonly regarded as more effective than passive recovery, so a light jog, some easy cross training, or perhaps even some very
easy climbing the day after training hard will probably be better for you than just sitting around. Only in the cases of the most severe or chronic
fatigue will full rest be the best option.
To conclude, in order to get the best possible recovery process, it is vital to plan your training carefully, as well as to consider all the tips
given in this article for speeding up the process. Above all else, you must let your body be the guide. If you don't go into the next week of training
feeling fresh, optimistic and energized then you may be verging on over-training. It is better to err on the side of caution and to recover too well
than to risk the burn out or injury so often a consequence of poor and insufficient recovery.


text: The third course of the specialization CREATING INNOVATION will teach you what is at the core of all innovations that solve complex problems and how to foster methods to make big breakthroughs possible. It advances your knowledge of your own field by teaching you to look at it in new ways. CREATING INNOVATION is constructed in the following way: Week I. "What is Innovation?" – What lies at the core of all innovations. Week II. "The Evolution of Human Creativity" – How humans developed the ability to innovate and think creatively. Week III. "Innovation in a Complex Global Network" – How innovations emerge from human networks. Week IV. "Planning Innovation" – How organisations seek out and create the right conditions for new breakthroughs. Week V. "Market Innovation" – What makes innovations more likely to emerge in a market setting. Week VI. "Innovation in the Anthropocene" – How innovations are crucial to meet the problems of the 21st century.


text:
The space shuttle Endeavour touched down at Ellington Field outside of Houston on Wednesday, and the masses flocked to see the orbiter that's been part of NASA's fleet since its first flight in 1992. From Houston, Endeavour will ride on top of the specialized Boeing 747 that's carrying it to Los Angeles, where it will be officially retired.
Ars got an up-close look at the space shuttle making its final rounds.
Listing image by Photo by Lee Hutchinson


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CAP funds help young farmer establish a family business in horticulture in Malta.
CAP funds help young farmer establish a family business in horticulture in Malta.
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In order to improve the economic performance of his holding, a young farmer received support to increase the cultivated land and to build an irrigated greenhouse for the production of vegetables.


text:
CHICAGO (AP) — An 87-year-old grandmother took on billionaire Donald Trump. And on Thursday, she lost.
Jurors sided with the real estate mogul-turned-TV showman in a weeklong civil trial focused on Jacqueline Goldberg's claim that Trump cheated her in a bait-and-switch scheme connected to condos in a Chicago skyscraper he built.
The federal jury in Chicago returned with a finding in Trump's favor after deliberating for more than five hours over two days. Goldberg, of Evanston, had sought damages totaling around $6 million.
As the judge read the decision in court, Goldberg showed little emotion herself — though her attorney, Shelly Kulwin, slumped over and buried his head on a courtroom table.
Outside court, Goldberg, clutching an Agatha Christie detective novel in one hand, told reporters she has no regrets about suing Trump.
"I think I have exposed him for what he is. I had to try," she said, adding that she hoped the litigation would dissuade others from doing business with Trump.
Several hours later in a phone interview with The Associated Press, Trump heralded the verdict as "a complete and total victory."
Asked about Goldberg's comments, he bristled.
"She's not glad she took me on — because she lost," the famous executive said. And he called her comment about hoping to drive business away from him "disgraceful."
The case pitted the suburban Chicago woman against a New Yorker who revels in his image as a big talker with big ideas. Many know him best for his catchphrase "You're fired!" from his "Apprentice" TV show.
In a sarcasm-filled closing, Kulwin described Trump as villainous and greedy.
"The thought of my grandma being in the same room with that guy. Yuck!" he boomed.
The dispute centered on the glitzy Trump International Hotel & Tower in Chicago, one of several showcase towers Trump has named after himself in such cities as New York, Las Vegas and Hawaii.
Goldberg accused Trump of wooing her into buying two condos at $1 million apiece in the mid-2000s by dangling a promise to share in building profits — then reneging after she committed to buying.
At trial, Kulwin portrayed Goldberg as a former waitress who learned her values living through the Depression.
Trump lashed out at that portrayal Thursday. He said Goldberg was a successful, sophisticated investor who signed a contract stipulating he could do what he did: cancel the profit-sharing plan anytime he saw fit.
"I don't have any admiration for her," the mogul told the AP. "She knew exactly what she was doing. She should be ashamed of herself."
A court clerk said jurors had chosen not to speak to reporters afterward. But the fact Goldberg signed a contract with the stipulation Trump could change the terms may have been the deciding factor.
An often-scowling Trump spent two days testifying himself, bragging about the quality of his developments and verbally sparring with Kulwin.
On the stand, Trump denied he ever cheated anyone. Off it, he blasted the woman who brought him there, telling reporters he was the victim, not Goldberg. He declared, "She's trying to rip me off."
Goldberg isn't the first to complain about a Trump development.
Dozens of investors in Las Vegas' five-year-old Trump International Hotel & Tower sued Trump, alleging he manufactured "a purchasing frenzy" to get them to buy in before the property market collapsed.
An arbiter, though, sided with Trump in 2011, and U.S. District Judge Gloria M. Navarro in Las Vegas later refused the disgruntled investors' request to nullify the arbitration finding.
Trump's testimony in Chicago offered a rare inside look at the business style of the 66-year-old. He said he couldn't remember when key business decisions were made because he and his top executives aren't in the habit of taking notes.
At times, the trial was an odd, off-beat spectacle.
During his testimony, Trump kept talking over Kulwin while Kulwin kept rolling his eyes at Trump's answers, prompting Judge Amy St. Eve to order both men to behave.
City pride also intervened at one point in closings when Kulwin made an unfavorable reference to executives in New York.
"Judge, he's mocking New York," Trump attorney Stephen Novack said, standing to object.
"I can't mock New York?" Kulwin shot back. "I thought it was every Chicagoan's right to do that."
After Thursday's verdict, Novack said the jurors in Chicago didn't buy into the appeal to city pride and, instead, based their decision on the evidence.
"None of them," he said, "bought into the, 'Let's hate New York."'


text:
John Edwards
Personality Profile
Who is John Edwards? He is a Politician. He was born on Wednesday June 10th 1953, in Seneca, South Carolina, United States.
John Edwards has a compelling sense of himself as a spiritual being who is the searcher and the seeker of truth. That said, John's life is devoted to investigations into the unknown, and finding the answers to the mysteries of life. Monumental as it is, Edwards is well-equipped to handle his mission. He enjoys a fine mind, and is an analytical thinker, capable of great concentration and theoretical insight. John Edwards enjoys research, and putting the pieces of an intellectual puzzle together, and once he has enough pieces in place, John is capable of highly creative insight and practical solutions to problems.
John Edwards enjoys his solitude and prefers to work alone. He needs time to contemplate his ideas without the intrusion of other people's thoughts. He is a lone wolf and a person who lives by his own ideas and methods. As a result, close associations are difficult for John to form and keep, especially marriage. Edwards needs his space and privacy, which, when violated, can cause him great frustration and irritation.
When his life is balanced, however, John Edwards is both charming and attractive. He can be the life of a party, and enjoy performing before an audience. John loves displaying his wit and knowledge, which makes him attractive to others, especially the opposite sex. It should just be remembered that because he associates peace with the unobtrusive privacy of his world, intimacy is difficult for John Edwards. It is Edwards' challenge to avoid shutting out the love of others and keeping him from experiencing the true joy of friendship and close companionship.
With his abilities to learn, analyze, and seek out answers to life's important questions, John Edwards has the potential for enormous growth and success in life. By the time he reaches middle age, John will radiate refinement and wisdom. More...
More flavors to John's personality
Entrepreneurial and progressive, John Edwards is ever-striving, heading for the top, and enjoying an enterprising, ambitious and determined personality to do things well, and an unyielding dedication to his plan until the goals are achieved.
He bounces back easily from setbacks and can overcome any adversities or obstacles thrown in his way.
There is danger, however that his trait of determination and dedication will shift to stubbornness, making John cling to ideas and projects well past their fruitious season. It is a good idea for him to keep fresh pipeline of ideas to make it easier to replace outdated plans by new and better ones.
Patient as he is towards his goals, John's flying, ravaging temper endangers his relationships with the very same people that will help him to accomplish those goals. He should use his strength of will to study and practice anger management.
John Edwards has a good memory, is highly intelligent, well balanced and with strong mental abilities. His thinking process is logical, and his problem solving skills are outstanding.
While intellectual, creative and with good judgement, John should avoid being impatient with others who are less gifted in the intellect and mental-strength department, or worst yet - looking down on them.
Edwards is more intellectual than emotional or practical and his quick analytical brain is capable of abstract thinking, so solves problems quickly and easily.
Intellect-driven that he is, it is important for John to keep his brain stimulated and to challenge himself mentally throughout his life with ongoing learning and study, however - he might also glitch into mental laziness due to lack of interesting triggers in his career and workplace, or in the people that he surrounds himself with.
Tour John's menu and gain more insight into his personality traits, relationships, strengths and weaknesses, likes and dislikes, compatibility with you and with others, and much more.
We invite you to create your own free personality profile, in private and for your eyes only!.
March 20th 2023 is John Edwards' day to be aggressive and take charge once he wakes up filled with drive and determination. It will be easy to apply this energy throughout the day as others look at John for direction.
Today is also a day of new pages: originality in thoughts and action, and possibly - new projects. Edwards will even meet someone new.


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|Opening Gm 1
|Opening Gm 2
|Elimination Gm 1
|Final Play-In Gm
|Elimination Gm 2
|Last Game
|Next Game
|Semifinals Gm 1
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The largest baseball stadium in Puerto Rico, Hiram Bithorn Stadium is located in the northern sector of San Juan. The stadium, built in 1962, was named after the first Puerto Rican-born player in the Major Leagues, right-hander Hiram Bithorn, who played for the Chicago Cubs and Chicago White Sox from 1942-47.
Hiram Bithorn has the distinction of being one of only a few facilities outside the United States and Canada to host a regular-season MLB game, playing host to the 2001 opener between the Texas Rangers and Toronto Blue Jays. The Montreal Expos played a portion of their home schedule at Hiram Bithorn throughout the 2003-04 seasons, showcasing the sport in front of nearly 530,000 fans over the course of 43 games. Most recently, the then-Florida Marlins hosted the New York Mets in a three-game set at the stadium in July 2010.
Hiram Bithorn has hosted pools in both the 2006 and '09 World Baseball Classics. In the '06 tournament, the stadium was the only venue to host more than one round during the inaugural event, with both Rounds 1 and 2 being played there. In the '09 Classic, Hiram Bithorn Stadium played host to Pool D in the first round. The stadium accommodated six games played by four powerhouse teams: Dominican Republic, Puerto Rico, Panama and the Kingdom of the Netherlands. Over the course of 18 Classic games, Hiram Bithorn Stadium has entertained over a quarter million passionate baseball fans cheering for their home countries and favorite players.


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YubiKey 5Ci FIPS
YubiKey 5Ci FIPS
About this product
- FIPS 140-2 validated (Overall Level 2, Physical Security Level 3)
- The simplest, most effective way to protect your users such as employees against account takeovers
- Deliver an intuitive user experience with a hardware-backed security key that's easy to set up, deploy, and use
- Increase organizational security and reduce helpdesk tickets for password reset or account lockout
Product Description
The YubiKey 5 FIPS Series is a hardware based authentication solution that provides superior defense against phishing, eliminates account takeovers, and enables compliance requirements for strong authentication. This series of security keys are FIPS 140-2 validated (Overall Level 2, Physical Security Level 3.) and meet the highest authenticator assurance level 3 (AAL3) of NIST SP800-63B guidance.
Strong Authentication
The YubiKey offers superior security by combining hardware-based authentication and public key cryptography to effectively defend against phishing attacks and eliminate account takeovers. Each key offers multi-protocol support including Yubico OTP, OATH HOTP, U2F, PIV, and OpenPGP. Users have the broadest options for strong authentication including two-factor and multi-factor authentication.
Easy, Fast and Reliable
The YubiKey provides a simple and intuitive authentication experience that users find easy to use, ensuring rapid adoption and organizational security. With authentication speeds up to 4X faster than OTP or SMS based authentication, the YubiKey does not require a battery or network connectivity, making authentication always accessible.
Modern Authentication from the Industry Leader
The YubiKey is the trusted secure authentication choice for the largest technology, finance, and retail companies in the world. This includes 9 of the top 10 technology companies, 4 of the top 10 US banks, and 2 of the top 3 global retailers. Companies including Google, Facebook, Salesforce and thousands more trust the YubiKey to protect account access to computers, networks and online services.
Meet Compliance Requirements
The YubiKey FIPS Series enables government agencies and regulated industries to meet the highest authenticator assurance level 3 (AAL3) requirements from the new NIST SP800-63B guidance.
Key Features
|Government Certified
|FIPS 140-2 Validated (AAL3) of NIST SP800-63B guidance
|Support for WebAuthn, FIDO U2F, FIDO2 Passwordless, smart card (PIV), Yubico OTP, OATH-TOTP, OATH-HOTP, and Challenge-Response
|Easily configure multiple protocols across computers, networks, and online applications and services
|Broad Ecosystem
|Deploy instantly with Centrify, Ping, Okta, Google and more
|Easy to Use
|No battery or network connectivity required, users simply insert and tap to authenticate
|Trusted Partner
|The YubiKey is deployed and loved by 9 of the top 10 internet brands and by millions of users
|USB Type
|USB-C / Lightning
|Authentication Methods
|Strong Two Factor, Strong Multi-Factor
|Identity & Access Management
|AWS Identity and Access Management (IAM), Centrify, Duo Security, Google Cloud Identity, Microsoft Active Directory, Microsoft Azure AD, Okta, Ping Identity
|Productivity & Communication
|Google Account, Microsoft account, Salesforce.com
|Password Managers
|1Password, Dashlane Premium, Keeper®, LastPass Premium, Bitwarden Premium
|WebAuthn via Universal 2nd Factor (U2F) and CTAP1, FIDO2 CTAP2, Smart card (PIV-compatible), Yubico OTP, OATH – HOTP (Event), OATH – TOTP (Time), Secure Static Password, OpenPGP
|FIPS 140-2 Certification, FIDO Universal 2nd Factor (U2F) Certified, FIDO 2 Certified
|Cryptographic Specifications
|RSA 2048, ECC p256, ECC p384
|Design & Durability
|Water Resistant, Crush Resistant, No Batteries Required, No Moving Parts
|Device Type
|FIDO HID Device, CCID Smart Card, HID Keyboard
|Made in USA and Sweden
Frequently Asked Questions
|I want to make a bulk order for my business, how can I do that?
|The Yubico website has trays of 10 & 50 on the online store. If you are looking to make a purchase of over 500 keys, it is recommended to connect with one of our solutions experts. Click here to contact sales.
|Do I need the FIPS key to secure my organization?
|FIPS stands for Federal Information Processing Standard. The FIPS key is primarily used for companies working in or with regulated industries, usually federal or government agencies. If you do not work in a federal or government space that requires the FIPS 140-2 certification then it is not necessary for your organization. FIPS is a security certification that meets strict security standards. Click here to learn more.
|Do you provide co-branded YubiKeys?
|Yes, we do! However concerning production efforts, we do have an order quantity minimum of 300 YubiKeys for co-branding opportunities.
|Does the YubiKey work with Active Directory
|Yes, the YubiKey can work with Active Directory using the PIV smart card protocol. Visit the Smartcard Deployment guide to set up your YubiKey with Active Directory.
Have more questions? Contact support


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For Shipped Memorial Products With No Personalization Products
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Method of refund - Will be refunded back to the same form of payment used in the original transaction. PLEASE allow up to 7-10 days for the refund to be placed back into the original method of payment. Exact timeframe is dependent upon your bank.
Refund contact info - Please contact us via email firstname.lastname@example.com or by phone 1-800-773-9026 to initiate your refund process. If you are approved, then your refund will be processed, and a credit will automatically be applied to your credit card or original method of payment in 7-10 business days after we have received the returned product.
Additional Refund Charges Applied - The buyer will need to pay for return shipping costs as well as a 10% restocking fee.
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All shipped products ordered which have been personalized with specific wording and/or photo are NOT refundable since we are not able to reuse them in any way.
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If you received any of our memorials damaged via shipping or within 30 days of purchase, please contact us for return authorization. We can either refund your complete order (less the shipping costs) or replace the damaged product with the same item.
You may return most new, unopened items within 30 days of delivery for a full refund. We'll also pay the return shipping costs if the return is a result of our error (you received an incorrect or defective item, etc.). You should expect to receive your refund within four weeks of giving your package to the return shipper, however, in many cases you will receive a refund more quickly. This time period includes the transit time for us to receive your return from the shipper (5 to 10 business days), the time it takes us to process your return once we receive it (3 to 5 business days), and the time it takes your bank to process our refund request (5 to 10 business days).
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Although we do understand the time sensitivity of a funeral service, no refunds will be issued based on whether or not you were able to use your template in time for a funeral service. You must contact our customer support immediately if you are experiencing any technical problems with your template download. We are available to assist you with any issues and will help you to complete your program as soon as possible.
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If your template is working and there were unforseen technical problems relating to the configuration of your computer, we cannot take responsibility on the timeframe needed to create the program. If you experience ANY problems, it is your responsibility to contact our customer support asap so we can assist you in getting your template fully functioning. Often it is the computer's configuration that some problems exists and we are able to assist and recommend what needs to be done in order to correct the issue but we must be notified and told you are experiencing an issue. We are not responsible for calls received after the fact and resulted in the template not being used.
We do not bear any responsibility and therefore we do not satisfy any refund/return/exchange requests based on incompatibility of our products with some third-party software (plug-ins, add-ons, modules, search engines, scripts, extensions etc) other than those which are specified as compatible in a description available on the preview page of each product. We don't guarantee that our products are fully compatible with any other software besides Microsoft Word 2003 or 2007, OpenOffice MAC/Windows, Publisher 2000 & up, and Apple iWork Pages 08 & up. Further, we do not provide technical support for software other than these applications noted.


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Fifteen-year-old John Duffy, our youngest gadget freak to date, was inspired by an article on LED lanterns he found in a magazine. When he first saw the article, he thought the lanterns could be used only once, since they were glued shut. Before he found out the lanterns could actually be opened, he came up with a solution of his own: a wirelessly charged lantern.
Duffy created an indestructible LED lantern that can be recharged without opening its hard PVC shell. You could line a walk with these touch lanterns and not worry about someone stepping on them. If that happens, they will continue to work just fine.
John Duffy's indestructible LED lantern can be charged wirelessly.
The lantern can be made almost totally indestructible if you use extra epoxy before adding the second cap.
Do you have a Gadget Freak project you would like the world to see? Send a brief description of your gadget and a photo to Senior Editor Rob Spiegel.{table 1} {table 2} {videoembed|245323}
The editors of Design News have handpicked your favorite Gadget Freak cases from over the years, bringing them together in a dynamic digital edition, complete with videos, which you can view here.


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Moonlight Sterling Silver Cage NecklaceITEM NUMBER:
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Sterling Silver
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You may return most new, unopened items within 30 days of delivery for a full refund. Custom creations, earrings and special order mounts are not refundable. We will pay the return shipping costs if the return is a result of our error (you received an incorrect or defective item, etc.).
You should expect to receive your refund within four weeks of giving your package to the return shipper, however, in many cases you will receive a refund more quickly. This time period includes the transit time for us to receive your return from the shipper (5 to 10 business days), the time it takes us to process your return once we receive it (3 to 5 business days), and the time it takes your bank to process our refund request (5 to 10 business days).
If you need to return an item, simply login to your account, view the order using the 'Complete Orders' link under the My Account menu and click the Return Item(s) button. We'll notify you via e-mail of your refund once we've received and processed the returned item.
We can ship to virtually any address in the world. Note that there are restrictions on some products, and some products cannot be shipped to international destinations.
Shipping is free to the United States (no minimum order) and is sent USPS with third-party insurance. You will receive a tracking number once your order ships. We make every attempt to ship in 48 hours. Custom and special orders may delay shipping times.
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DENVER—The Colorado Bureau of Investigation is planning to ask lawmakers for $500,000 to help it more quickly process the huge backlog of background checks for gun buyers that has swamped the agency after the elementary school shooting in Newtown, Conn.
The Denver Post reports ( http://bit.ly/12UP6fn) that in November, it took an average of 23 minutes for a gun buyer in Colorado to get a criminal-background check. The wait time now has stretched to nearly seven days as the CBI struggles with the backlog of more than 11,000 applications.
CBI spokeswoman Susan Medina says the supplemental appropriation would be used for more staff and technology.
Meanwhile, state Rep. Claire Levy, a Boulder Democrat, has suggested that gun buyers pay a fee for the background checks.
Information from: The Denver Post, http://www.denverpost.com


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Of course Dad would just love another tie, but there are alternatives. In fact, many fathers still like those homemade gifts best, especially from young children. Very young children may need some help from Mom or another adult, but here are some ideas for the toddler through school-age set:
Mugging For Dad
How would your father like a mug made just for him? It will be a one-of-a-kind gift that will remind Dad of you when he drinks his coffee. We have two suggestions:
Bring a photograph of yourself (maybe with your siblings, your mom, your dad) to a local photo developing shop. Many of them can print photos on special mugs for a reasonable price.Go to a craft store and ask for colored markers that will write on acrylic or china without wiping off. Then buy a white acrylic or china mug. Have fun being creative when decorating Dad's mug.
A Handy Placemat
Dads love little reminders of their children. Try tracing both hands on poster board (some day it will remind both of you how small you once were), and coloring them in. Cut the picture to the size you want. Cover it with clear contact paper (or if you have access to a machine, laminate it) and you've got a keepsake placemat.
Dad's Treasures
You can make a treasure box that he'll treasure forever.


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While graduate students in any field are prime candidates for burnout, it is my belief that library students face special challenges where work/life balance is concerned. We must pay tuition but we are rarely offered the teaching assistantships or other forms of financial aid that our counterparts in other fields would receive. In addition to our schoolwork, we must obtain as much library experience as possible prior to graduation so that we can maximize our job prospects. Even those of us who are fortunate enough to land paying part-time library work find it necessary to broaden our CVs through volunteer positions or unpaid internships – often more than one! In order sell ourselves to potential employers, we participate in conferences, blog, tweet, network, maintain digital portfolios, and try to find time for a beer once in a while. Such overextension can quickly lead to exhaustion and burnout…but in this economic climate where jobs are scarce, we're all anxious to set ourselves apart from the hundreds of other candidates out there. So, how can we be successful librarians and lead balanced lives?
This is a question I've been grappling with throughout my first semester. I came to library school after several years in the workforce, in a position that I adored but that also demanded my every waking moment. After three years of seventy hour work weeks and a personal life that was in complete limbo, I finally admitted that my lifestyle was not sustainable. When I started at library school in the fall, I wondered what changes I could make that would allow me to downshift. I still wanted to work hard, but I also wanted to enjoy my life.
So I decided to be systematic about how I spent my time in library school. I asked myself what achievements and skills potential employers would seek in me after graduation. I knew that varied work experiences and French language abilities would be high on the list, so I took a part-time job at a public library as soon as I could. I enrolled in a French class (I hope to find work in Montreal so bilingualism is important). I also signed up for two student committees, took volunteer opportunities when possible, and committed to presenting at one conference at least this year.
Although these activities have spread me pretty thin, probably too thin to downshift successfully, I feel I've made a good decision about how to allot my time. Happily, I also find that I am devoting a great deal more time to my relationship, family, and friends, leading to a much greater sense of well-being in my personal life. I do have more balance than I did before.
Even so, I still struggle. Letting go of my own perfectionism has been a major hurdle for me this semester. Sometimes I find myself thinking thoughts like, If I didn't have so much to do, I would have a perfect GPA. Then I berate myself for not being good enough to do it all and have a perfect GPA. I continually have to remind myself that being well-rounded is not only important, but healthy.
The ACRLog has an interesting post on this subject. According to them, many libraries are experiencing difficulties attracting solid candidates in the Gen X and Gen Y age brackets to directorship positions, as the younger librarians prefer to devote more energy to their families and friends than to a stressful, demanding position that is not perceived as rewarding. While I am not sure that Gen X and Gen Y are really that easy to pigeonhole, for me the main point of the article was that the younger librarians are not pursuing advancement simply for the sake of advancement. They want their lives to be fulfilled in every context.
As librarians-in-training with many demands on our time, how can we avoid exhaustion and burnout? The website LIScareer has a list of articles that deal with these issues in a library setting. I can also share with you some time management techniques that have kept me sane this semester:
Limit Your Available Time
I had a professor who always said, "Work expands to fill all available time." I didn't understand what she meant back then, but now I realize how true this statement is. Since I don't want my work to dominate my life, I try to limit my available time. For example, just because I have all Saturday to complete a homework assignment doesn't mean I have to take all Saturday to do it. I ask myself, could I finish it in five hours? If the answer is yes, I work as efficiently as I can to get it done in that five hour block. Ironically, I've found that the work I produce in these limited chunks of time is usually better than it would be if I dragged it out for days.
Ask Yourself Where Your Time Really Goes
In the same way it's easy to lose track of how much money you spend if you don't record every purchase, it's easy to lose track of how you actually spend your time. I might tell myself that I worked on my essay until 3AM, but if I was checking Facebook every few minutes then that's not really true. I want to exercise but keep telling myself I don't have the time, when I could easily scrap the TV I watch before bed to get up early for a swim. Being aware of where your time really goes can make a huge difference in your efficiency.
Give Your Work All You've Got – Then Leave
It used to be that the boundaries between work life and home life were a lot more distinct. You just left the office and that was it. These days, the onus is on you to set those boundaries. This requires some planning and communication, but a few simple changes can help a lot. Do schoolwork on campus or in a coffee shop, not at home. Tell your coworkers that you don't check your work e-mail on weekends. Try to have an established routine even on days when you don't have classes so that you don't unintentionally end up wasting the whole day. Above all, work as hard as you can while you're working – then get out of there and stop thinking about it!
How about you? What do you do to manage your time? Drop me a comment here or e-mail me at lauramariesanders at gmail dot com!
Editor's note: this post was originally published December 5, 2011.
Categories: Heroes


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Talia's Steakhouse, [668 Amsterdam Avenue (between 92nd & 93rd Streets) New York; NY 10025; Telephone: 212.580.3770] not only serves moderately priced, wholesome food, but also feeds the soul.
Every Wednesday they feature a Chabad evening nourishing the neshomo without forgetting the physical being. But… starting again this coming Sunday, at 1:00 pm, Rabbi Yaakov Spivak will present Brunch and Limmud.
Rabbi Spivak will speak on Avraham Avinu, The Man of Seeming Contradictions. Reb Yaakov will analyze how and why the father of our Patriarchs was told to do exactly what he so vforcefully preached against, how and why he lived where a Jew is commanded to stay away from and yet, somehow never wavered in his faith, while successfully making converts.
As usual this brunch also promises to be interesting, and inspiring. Plan on coming – this coming Sunday (October 28th) at 1:00 pm – to Talia's Steakhouse, [668 Amsterdam Avenue (between 92nd & 93rd Streets) New York; NY 10025; Telephone: 212.580.3770]. Come on over and say hello, don't be shy!
The time for this brunch has been moved to 11:00am instead of 1:00pm
Attend and feed body and soul!!