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Guest Post: Getting to Know Elliot Spaeder
By heather.cass | October 17, 2014 3:56 am | 0 Comments
By Larry Kisielewski
On July 22, 2014, ERC member Elliot Spaeder joined a very exclusive club. Departing from Long Point, Ontario, Canada at 7 a.m., the lean, well-trained, 30-year-old progressed south across Lake Erie to Freeport Beach in North East, PA, arriving 11 hours, 28 minutes, and 5 seconds later to become only the 16th person in the world to swim the 24.3-mile distance.
And so, departing from our usual GTKY format, here are 20 questions answering the who, where, what, and why of that monumental endeavor:
When did you first get the idea to swim the lake?
I've been swimming since I was three months old, so it's always been in the back of my head. My dad, Tim, first suggested it in 1999, but last September (2013) was when I decided to go for it.
What was your typical training regimen and when did you start?
I started serious training that November, swimming 8,000 yards per day I the Prep pool [where he is swim coach] before starting work. I progressed to 5-7 hour swims with running supplementing my workouts on off days. I basically followed a 16-week marathon program (adapted to swimming) which physically and mentally helped my training.
Any training partners or mentors?
My wife, Molly, would get up at 5:30 or 6 a.m. on weekends and paddle the kayak with GPS and timing once the weather broke and we started workouts in open water at Presque Isle, Edinboro or Findley Lake. Ryan Morrow kayaked for me during the week, Eric Mizuba and Sonya (Pyle) Wittman answered a lot of my questions and (previous lake swimmer) Bob North had me over for dinner, looking over scrapbooks and film. (Two-time lake swimmer and record holder) Josh Heynes was invaluable with his coaching.
What was your longest previous swim?
I'd done a 16-mile training swim and planned an 18-miler on July 4th that was cut short because of bad lake conditions.
You had a one-week window you'd decided on. How did you decide on that day?
Our team of 12 people on stand-by had a 40-foot boat and four single kayaks and one tandem kayak. The long-range forecast didn't look good, so the Friday before, I went to the Indians/Tigers game with a long workout on Sunday. That night, I got a text from Josh saying Tuesday was a go.
What was it like getting to the starting point?
Lonely. The 40-footer took four hours to go across the lake, so it left the night before. I went across that morning in a motor boat with five other people that took about an hour to get there. I wore a hoodie, with my head down, listening to music through my headphones, alone with my thoughts. The Border Patrol helped with the arrangements, previously contacting the Canadian authorities.
How were the conditions?
Perfect! About 70 degrees, surface like glass, crystal-clear visibility to about a 15-foot depth.
What was it like wading in and taking that first stroke?
I went ashore and prayed. I thought, "I can't believe I'm finally doing this!" but I wasn't going to let everybody down. I kissed my wife, waded out, and started swimming.
What did you wear?
Wet suits aren't allowed. I wore a USA Speedo and a swim cap, goggles, and a heart-rate monitor for a Gannon study. I lubed with a lanolin/Vaseline mix and sunscreen.Two months later, I still have the tan line!
What were breaks like?
Unlimited, but you can't touch anyone or anything. I took 10 breaks (about one per hour). The longest was two minutes. The rest were about a minute. I'd tread water and a kayaker would toss me a water bottle of high-cal electrolytes called "Hammer Nutrition," which is basically a strong Gatorade mix we'd decided on in training through trial and error to provide nutrition and prevent cramping. Bathroom breaks were on the fly. I had a kayaker play music during the breaks.
What did you think about? Did you relax and "zone out"?
Music (I-pods or radios) isn't allowed. I went through a U2 concert in my head, but that didn't take too long. It was hard to relax with all the yelling (encouragement). I usually swim competitively and breathe on my left side, but for this, I lengthened my stroke and breathed bi-laterally (both sides, one breath every three strokes).
How was your pace?
I started out way too fast. My first mile was 17 minutes. My crew slowed me down then, and I averaged 25 minutes per mile, with 31 minutes my slowest mile.
What was your weight loss, if any?
I lost 15 pounds during training, but on the actual swim, nothing.
Was this a sanctioned swim?
Yes. Josh Heynes is a certified observer for both WOWSA (World Open Water Swim Association) and LEOSA (Lake Erie Open-Water Swim Association).
At what point did you know, "I got it!"?
I'd told the crew that I didn't want to know for how long or how far I'd been in the water. After awhile, I could see landmarks on shore but they didn't seem to get closer. I didn't know for sure I had it until I actually saw shore.
You raised a lot of money with this swim.
Yes, we raised $20,000 for the YMCA. They've done a lot for me, and I wanted to give back.
How bad was the recovery?
Not bad. I knew there would be a crowd on shore so I told myself to be strong. I waded out with steady legs, kissed Molly, and had a beer on shore. The next day, I went to work a half day, swam 500 yards at the Y, and did the Presque Isle Mile lake swim at Discover Presque Isle that Saturday. That Monday, I was back to my routine of running and lifting.
Will you do it again?
Any other challenges?
Maybe an Ironman.
If you did it over, would you do anything differently?
Seeing that I was only 11 minutes off the record, I may have re-thought the strategy of not knowing my time or distance.
Last words: I'm happy I did it and happy it's over. I'm glad to get back on my running program and looking forward to the Turkey Trot. Thanks to my crew and everyone who supported me!!
** Getting To Know You is reprinted with permission from the October 2014 Erie Runners Club newsletter.
Inspiration: Meet Melissa Tomcho
By heather.cass | February 26, 2014 8:42 am | 0 Comments
I met Melissa Tomcho, 46, as we bellied up the race results sheets posted on the side of Gannon University's Carneval Athletic Pavilion after the Pump-Kin Run in October.
I think she told me I had a nice race and that she had kept me in her sights and paced off me. We struck up a conversation and she told me that she had just set a P.R. of 25:35, but even more impressive, she'd taken the pre-race pump challenge and bench pressed her way into 2nd place among 15 women who did the weight lifting portion of the race!
Melissa is the principal at Union City Middle/High School, where she works out with her "coach," the school's physical education teacher, Michael Krause, and other coworkers and colleagues in the early morning hours on most weekday mornings.
I thought some of you might find Melissa's story inspiring, so I did a little Q&A with her:
Family: Husband, Anthony Tomcho; children, Megan Preston age: 23, Molly Preston, age 21, and Hayden Tomcho age 7
Residence: Corry
Profession: Principal at Union City Middle/High School
You mentioned that you were once overweight. What motivated you to get fit? It stemmed from health issues in my family and, also, after we adopted Hayden, I quickly realized I needed to be able to keep up with him!
How did you lose 60 lbs? Losing weight (and keeping it off) is a daily battle. It was a long process. I did not follow a particular diet or exercise routine, but rather just quality, quantity, and exercise. I watch what and how much I eat. I also try to engage in some physical activity at least five days a week. I just started running a little over a year ago.
Have you changed your diet, too? (How so?) I watch what and how much I eat. If I want something in particular I don't deny myself, I just limit the amount. I know I will only set myself up for failure, if I try to deprive myself.
Did you ever think you'd be a runner, let alone a competitive one? I never imagined I would be a runner! Coach Krause has tried for years to get me to run and I would never try until last year. At this time, I do not consider myself a competitive runner, but I enjoy the competitive nature of the races. I sign up for a race every few months, just as a goal to maintain my exercise routine.
What appeals to you about running? The sense of power and accomplishment I feel during and after I run.
How often and how far do you run weekly? I usually run five days a week. It depends if I have a race on the weekends. Lately, I have only been averaging 18-20 miles per week. This winter has been really tough!
Do you have any specific running goals for 2014? Not really. Last year, I did the Liberty 10K on July 4th, so I may do another 10K. When I hear about a race that sounds interesting to me, I sign up.
Your bench press was impressive! How often/how long do you weight train? Coach Krause developed a weight lifting routine for me to use. I trained for the Gannon Pump-Kin-Run, so I lifted Monday through Friday. Currently, I complete a circuit routine using the different stations. Coach Krause creates different programs for me to follow.
Does it help with your running? Weight training definitely helps with my running and weight maintenance. I think having a strong core.
How did/does Mike Krause, phys ed. teacher at U.C.H.S. help/inspire you to get fit? Coach Krause is a constant, positive force or perhaps he's just a pain. (LOL)
How long have you known Mike? I have known Coach Krause for about 25 years, since I did my student teaching at Union City Middle/High School. I taught in the Social Studies Department.
Why do you think he takes his time (and goes to "work" at 5:30 a.m.) to help others? I believe Coach Krause wants everyone to benefit from living a healthier lifestyle. His firm personal philosophy is that a healthy body is a healthy mind. He knows the advantages and wants others to have that opportunity.
What keeps you going (besides Mike)? How do you drag yourself to a workout on a cold day, etc? I know how much better I feel after exercising. I have more energy throughout the day. It is a great stress reliever, my overall health has improved, and I can keep up with my 7-year-old until bedtime!
What advice do you have for other people who are just starting to exercise/run? Be a little selfish. You have to take time for yourself before you can do for others and set short term goals and reward yourself.
Read more about Mike Krause in Sunday's edition of Her Times, in home delivered copies of the Erie Times-News.
29 ways to run faster
By heather.cass | July 16, 2013 1:48 am | 0 Comments
Sometimes I have email exchanges with runners that I think would be helpful information to share with others, so in that spirit I share this:
A reader recently contacted me with questions about Couch to Her Times 5K training program and she said:
My first 5k was last October. Terrible time. Trying to redeem myself I'm new at this. Any tips from a seasoned runner?
Here was my response:
Hi, Nicole. When you say you had a terrible time, do you mean that you were unhappy with how long it took you to complete the race? It's all sorta relative (my fast is another person's slow), so…it really does only matter what YOU think. But if you feel like you could do better, then here are some things that helped me:
1. Run with other people. And, most importantly if you want to get faster, run with people slightly faster than you and soon you'll be a their pace. What is your pace…do you know? If you tell me, I may know of some groups/people you might join. (I extend that offer to all blog readers…I know lots of runners at various paces who live in various areas of the city & county). Join the Erie Runner Club and like their page on Facebook. Request to join the ERC's running groups facebook page…that's where you can learn about various group workouts.
2. Get comfortable with being uncomfortable. This is true ONLY for racing…you should not be running training runs like this, but, when racing, learn to accept that it's hard and it hurts and tell your brain that it can handle it (because your "selfish brain" will keep telling you to slow down). This article is fascinating and it will give you some insight into what's happening in your mind/body. (This is written for an ultrarunner audience, but it applies to many of us. Again…it's all relative…your "ultra" may be my "warm up," you know?)
3. Start interval training/speedwork. It's all explained pretty well in this article. Word to the wise: if you can talk any friends into doing speedwork/intervals with you, it's way more fun with friends (or at least less miserable).
4. (to 29.) Here are 25 more ways to run faster.
Good luck! You can do it! Let me know your pace and I may have a group for you to meet up with.
Friday Question: You saw what?
By heather.cass | May 17, 2013 2:02 am | 0 Comments
What is the weirdest/strangest/most shocking thing you ever saw laying in the road/trail on a run?
A fat raccoon ….. the biggest that I've ever seen. I was running on the multi-purpose trail on the bay side @ Presque Isle and it was sitting there just off of the trail, and showed absolutely no fear of a human running so close to him. — Ramon Patron, Jr.
You asked, so…. the weirdest/strangest/most shocking thing I saw was a (presumably) used condom. — Mike Lawrence
A raccoon with a helium balloon tied around it's waist, earlier this week on Norcross Rd. — Patrick Dwyer
At the Cleveland Marathon, I saw a woman just off the side of the road, peeing standing up. It was just weird. — Dan Cass
A giant man o'war swimming along side while running on seven mile bridge in the Keys. We maintained the same pace for more than a mile. — Paul Bressen
Dead red fox next to sidewalk at PI before ranger station pond, looked healthy, told ranger. Never saw one before. — Tom Twohig
A lynx, right in the middle of the trail a couple miles from the house…beautiful animal! — Michael Morris (who lives in Alaska)
I once found 17 pairs of bras and panties spread along RT 97 between Waterford and Pennbriar. They were obviously tossed out by someone trying to make a point as they were pretty evenly spread out. Also, when laying a hash trail one time, we found a dead guy in a car. — Chuck O. (OK, you win with the dead guy, Chuck!)
I've seen plenty of disgusting things, but the most interesting thing I've ever seen was a porcupine on U.S. Route 62 in Warren. It was dead, so I spent plenty of time looking at it….and then felt really weird about examining roadkill.
How much do I have to run to do a 1/2?
By heather.cass | April 10, 2013 1:36 am | 0 Comments
Q. Now that I've run a half, and covered that distance in training runs with other people, or just when the mood strikes me, I know I can do it, which puts me into some sort of lazy disadvantage. I have no "training plan" printed. I keep thinking I'm good because I consistently run because it is part of my life now.
Could I plan on running 3 days (either solo or with a group)–one 3-4 miler, one 5-6 miler, and one 7-9 miler? As the race gets closer I will add in the 10-12 distances more regularly on that long day. I will still have those, plus three group workouts a week where we do strength and intervals. Sometimes I stack a run and an interval workout together so I can have an extra day off. I always take Sundays off, and have found I needed another rest day mid week. My legs and feet get tired and I am tired of running through soreness.
I could care less about time or pace. I just want the t-shirt. Finishing is my prize.
A. Yep, I think you can easily do that if you're chasing a lofty P.R. Your plan is about what I do year-round. I run three to four days a week — a 3-4-mile on Mondays, a 5 to 6-miler on Wedneday nights with a group and a group long run on Saturdays (8 to 12). Sometimes I throw in another 3-miler on Fridays, if I feel like it. Plus, I weight train three days a week. Training this way means I'm ready to do a 1/2 marathon on any given weekend. All you really need (if your goal is simply to finish) is a long run at least twice a month.
Now I am following the 3-run-a-week marathon plan, but I'm not going to be strict about because I have a lot of other things (bay swim, quad events, etc.) and races I want to do. I don't care if I miss a long run or a speed workout or two. I realize now that it just doesn't matter all that much.
There's being committed and there's being obsessive. It's a fine line and few runners know it when they've crossed it. It usually take a chronic, recurring injury to help them see the light.
I need at least two days off a week — sometimes 3. I don't feel bad about that. I lead a generally active life. Even my "rest days" would be exhausting for some people and I know you're the same (with a house and bunch of kiddos to take care of).
Forget those who insist piling on mileage is the "best" way to train. You know what's best for you and your mind & body.
Recommended reading
By heather.cass | February 15, 2013 1:32 am | 1 Comment
When I'm not running or writing (or cleaning or cooking), I'm reading. Always in search of another great read, I asked area runners: What's your favorite running book(s) — about running, by a runner, featuring a runner…anything goes!
Here's what they had to say:
"Unbroken"…..one hellava good book! — Tom Toale
"The Courage to Start: A Guide to Running For Your Life" by John Bingham — Suzy Carstarter
"The Runners Guide to the Meaning of Life" — Sara Turner
I agree with Tom, "Unbroken" is a great read for runners and for anyone, really, — Amy Cronk
"Mile Markers: 26.2 Reasons Women Run" by Kristin Armstrong — Jan Comi
"Unbroken' is one of the best. — Mike Vieyra
"Running & Being: The Total Experience" by Dr. George Sheehan — Greg Wigham
Agreed on "Unbroken" — great book, great man! — Kim
"Ultramarathon Man" by Dean Karnazes. And, I'm currently reading "Running with the Kenyans" by Adharanand Finn, and its good so far. — Pat Krott
"Daniels' Running Formula," "Running with the Buffaloes (sic)," and "Runing The Edge" are my top three. "Running with the Buffaloes" is probably my favorite, though the other two are very informative. Two of those center around Adam Goucher. — Greg Cooper
"Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen" by Christopher McDougall — Michael Morris
"Three months to your first 5k" by Dave Kuehls. This book changed my live. I went from being very over weight and struggling to walk a race that my wife ran in. After reading the book and following the training plan I was able to run and finish my first race. My times have dropped from around 38 min down to a PR of 25:32. I now am fit healthy and compete about 14 5ks per year. — Jameel Gavin
"Running & Being" by George Sheehan; it's very inspiring — Peggy Hardesty
"What I Talk About When I Talk About Running" by Haruki Murakami — Jason Robertson
I, too, highly recommend "Unbroken" — it's a nonfiction book by Laura Hillenbrand (author of "Seabiscuit") that tells the story of Louie Zamperini, a 1930s track star who ran in the Berlin Olympics and ended up in the most brutal POW camps in Japan during WWII after his B-24 crashed into the Pacific (they were afloat in a raft in shark-infested waters for 47 days!)
There were days I could not read another word of "Unbroken" because what he endured was so…..shocking…and, I would lay there, trying to sleep, and think…Louie LIVED this and I can't even read it! Anyway…if it all sounds too depressing to read, know that it is ultimately a very triumphant and inspiring story as it's full title suggests: "Unbroken: A World War II Story of Survival, Resilience, and Redemption."
I also enjoyed two that were mentioned above: "Born to Run," "Running the Edge."
On my "to read" list:
* "Running with the Mind of Meditation: Lessons for Training Body and Mind"
* "Running Ransom Road" by Caleb Daniloff
* "Once a Runner" by John Parker Jr.
* "Running for My Life: One Lost Boy's Journey from the Killing Fields of Sudan to the Olympic Games" by Lopez Lomong and Mark Tabb
If I didn't run I ___________
By heather.cass | February 8, 2013 1:45 am | 0 Comments
Finish this sentence: If I didn't run I _______________
…would gain weight. — Linda Straub
…become a pretty crabby person to be around. — C.V.
…my family would hate me. — Ange Eberlein
…would definitely do some other form of exercise. — Tom Toale
…would not have real girlfriends to run with; it's just not the same running with a guy. — T2
….would be locked up in some asylum somewhere. — Jennifer Bach
…would walk. LOL! — Jodi
…would never be truly happy. I need to run. — Sandie Sweet
…would be SO stressed out! — Gina Klofft
…would ride the bikes in my garage that have been gathering dust. — Pat Krott
…would lose my mind. — Dennis Albrewczynski
…wouldn't have met a lot of great people!! — Karen Manganaro
…would just sit on the couch and get fat again. — Theresa Konzel
…would combust. — Eloise Hawking
…get very cranky. — Pat Bruce
…would be committed. — Suzanne Clickett
…wouldn't be able to dip chocolate in coffee every Saturday and Sunday morning. — Cyndie Zahner (Editor's Note: Damn Cyndie for teaching me this because now I have to go home & dip chocolate in my Saturday post-long-run coffee. Love it!)
As for me, if I didn't run I seriously don't think I would enjoy life as much as I do. It keeps me healthy, it makes me strong, it empowers me, and it keeps me sane.
Also, if I didn't run I wouldn't have the awesome network of friends that I have now. Runners are blessed with a welcoming, accepting group of people from every walk of life. We're all very different people who share this one trait that makes us all family. That's pretty cool.
A new use for your foam roller
By heather.cass | February 6, 2013 1:42 am | 0 Comments
Did you happen to notice that an Erie native was quoted in the January issue of Runner's World magazine (above)?
Tyler Travis is the executive director of the LECOM Wellness Center and he was quoted on "The Body Shop" page, in which he teaches us a whole new way to use every runner's best friend — the foam roller.
Known to most runners to be a useful post-run stretching and massaging tool, the foam roller can also be used to build strength, as Tyler showed us in the magazine.
I talked to Tyler to find out more about his career path, his fitness philosophy, and how he ended up in the pages of Runner's World magazine.
How did you end up the executive director of the LECOM Wellness center?
I was the past Fitness Manager of the Wellness Center. I was bestowed the task of hiring the Center's fitness specialist and served on our facility management team. I worked with our fitness team to manage and implemented the launch of a New Medical Fitness & Wellness Center. I facilitated and assessed over 700 medical students in the first three months of operations. I helped develop the assessment and training system for incoming member population and was responsible for the development of the center's safety policy and procedures.
I served in the Fitness Manager role for 2 years. The experience, teamwork and staff support was instrumental in my opportunity to interview for the Director position when it became available.
What does your job entail?
I provide leadership to center team through direct accountability of the development, programming marketing and operations of the Wellness Center. I provide direction and support to the management team concerning center policies and procedures and plan and conduct regularly scheduled management team meetings. I assist managers and the administrative/accounting coordinator in determining HR needs and job responsibilities. I am responsible for managing center operations and goals within the approved operating budget. I present a section on cardiac rehab and exercise physiology to 2nd year medical students annually.
I also facilitate annual preseason movement screenings and communication with coaching staff of NBA-D League Team, the Erie Bayhawks. A large portion of my role is to also help facilitate health fairs and promote community involvement. I also continue to serve with performing member assessments, personal training, and program design.
What do you enjoy most about your job?
I really enjoy the interactions and relationships of the people I serve. It is truly humbling to be a part of a team that is driven to empower others to improve health and wellness each day. I still really enjoy applying my education and teaching others how to improve their health and athletic performance through strength and conditioning.
What is your educational background? And, how does it help you in your current position?
I have an undergraduate degree in psychology from Penn State Behrend, 2001, and a master's degree in exercise physiology from Minnesota State University, Mankato, 2003.
The fundamental requirements for anyone who wants to enter the health and fitness industry is education. The unique aspect of a medical fitness and wellness center is that we are balancing science with customer service. Our employees must have a passion for people. The health and fitness of one of our members can only be improved when the fitness professional/exercise physiologist knows how to treat the customer well.
My graduate degree in Exercise Physiology has provided me with the knowledge, skills, and abilities to evaluate and develop exercise programming for special population ranging from those with cardiovascular disease to the professional athlete. My psychology degree from Behrend served as the foundation that I needed to understand how to help new exercisers adhere to an exercise program and how our nervous system is crucial in understanding the way we think and move.
Are you a runner?
I run for leisure, but do not compete like when I ran cross country and track in college. I have a lot of fun participating in a variety of conditioning. I play ice hockey throughout the year and strength train on most days of the week. I also enjoy playing in a basketball league from time to time.
Any PR you want to share (any distance)?
My PR's in college were 16:04 for the 5k and 4:12 for the 1500meter.
How did you end up with a feature in the January issue of Runner's World magazine?
Nicole Falcone, a writer for Runner's World, asked me to create a series of exercises using foam rollers. Nicole is a member of our Wellness Center and she approached me last fall and asked if I would like to be a resource for a future article. Nicole happens to be in Erie because her boyfriend is a LECOM Medical Student.
Is that you in the photos?
No. They took photos of me at the Wellness Center performing the exercises. The photos were then sent and duplicated by a model for the magazine.
Most runners are familiar with the foam roller as a way to stretch/massage sort muscles, but you say
it's also good for building muscles?
Yes, and the foam rolling strength routine is a great way to get runners to do strength training. Most runners own a foam roller. The exercises that I suggest can be done anywhere from the beginning of the runner's warm-up or at the end of the run. It can be done in the office or simply at the track. The foam roller is very portable.
And why should runners do strength training? Isn't running enough?
It is well known in the world of strength & conditioning that runners are very asymmetrical. Many runners tend to be desk jockeys (let's face it, our society as whole is moving less and sitting more.) The typical running pattern is what we call very sagital plane dominant. This plane is the same pattern we are in when we sit – hip flexed, knee flexed, ankle dorsiflexed.
Distance runners especially have weaker core muscles, glutes, tight hamstrings and hips flexors. Many runners unfortunately do not take time to balance their running with strength training.
A strength-training program can help improve areas of weakness commonly found in runners. The hips are the power source for runners. Hips should be strong and mobile. Any compromise in the hips can lead to low back or knee issues.
The next area that should be considered is the core, which supports the spine, and hips. Many runners have tight anterior deltoids/shoulders that need stretched and posterior deltoids/shoulders that need strengthened.
What one thing can a runner do to improve their performance?
Runners should make sure they are moving correctly. Moving repetitively, as a runner does mile after mile, can put their body in a compromised risk for future injuries if the movement is not correct. My recommendation is to be evaluated by having a Functional Movement Screen. The screen identifies the risk factor level for non-impact injuries. Corrective exercises can then be developed to improve movement and asymmetries.
What is your personal workout routine?
It's much like what I suggested above. I am still guilty of having some of same asymmetries above. I like to strength train on most days of the week. I like to break up my cardiovascular workouts with circuits that utilize the ultra slide board, jumping rope, and kettlebell.
The slide board is a great tool that all runners should use from time to time. It helps open the hips and improve mobility and strength of the adductors and abductors (inside and outside of the legs.) I picked up ice hockey for that reason as well. It is a great high intensity workout that increases hip and glute strength.
What is your diet like (i.e. do you do the "paleo" thing or anything like that)?
I do not adhere to any specific diet and encourage balance. My family and I eat very clean. We focus mostly on plant-based food. The benefits of phytochemicals are tremendous. They help with combating oxidative stress that can be detrimental to the cells of our body. We balance the fruits and vegetables with lean meats such as turkey, chicken and fish. We avoid red meat except with the occasional buffalo burger. We really try to eat as little processed food as possible. Our favorite bread is Ezekiel bread.
Family (wife, kids?): My wife, Beth, is a 3rd grade teacher, and we have a son Matthew Dennis Travis, 8 months. We also have a yellow lab named Sidney who is typically by my side when I take runs or even when I'm simply working in the yard.
Ah…sweet rewards (How area runners reward themselves)
By heather.cass | January 25, 2013 1:23 am | 1 Comment
How do you reward yourself, i.e., after a long run, after reaching a goal, etc. What's your indulgence?
Donuts….I love donuts, especially H & K donuts — Tom Toale
Long run of >10 miles = whole grain toast with peanut butter and honey and a mug of coffee. — Sue Carstarter
After a long run if it's a race I always treat myself to pancakes at Avantis! — Kelly Dixon
Beer, Beer and more Beer!!! — Dale Werner
I'm running my first half marathon this spring and my planned reward is a new piece of running gear. Maybe some new shoes or a cute pair of capris? — Meredith Estrich
Chocolate milk after a long run in the summer! — Karen Manganaro
Long runs deserve a nap. Reaching a goal is usually rewarded with wings at my favorite wing tavern. I know that bad food isn't the best reward for for a job well done, but achieving that goal normally means forgoing bad foods. — Greg Wigham
My next big goal's reward is a large screen TV. — Ed Shanley
To be able to enjoy the gratification of meeting the goal will uplift you to want to do better. — Tom Twohig
New gear! — Amy Cronk
Plan the next long run, or goal. LOL. — Rob Kolodziejczak
Big fat latte (occasionally), long warm shower, sweatpants day with no guilt. — Tracy Jenks
Beer. — Michael Morris
Ice Cream! — Jessie Zahner
Every once in a great while: French toast with gobs of butter and syrup. Strong coffee to wash it down with of course! — Ginny Sackett
Chipotle salad with double steak and guac! — Randy Kulesza
Beer! I usually have a beer after a long run. I have a rule which is that one must never drink before 5pm on a workday and never drink before 12pm over the weekend but as with all rules there is an exception and that exception is that if you run 13 miles or more you can drink beer whenever the heck you want! So after a long run i have a beer — Rachel Prozan
Smile for a moment and immediately set a new goal. The Party is over that fast. — Patrick Dwyer
As for me? After a long run on a cold winter day — if I have the time — I reward myself with a hot bath with a hot coffee (plenty of hazelnut creamer!), some dark chocolate to dip into said coffee (seriously…you HAVE to try it) and the total luxury of 20 minutes of uninterrupted (thank God for locking doors) reading time.
Yoga, Pilates & More offering Yoga-for-Runners Workshop
By heather.cass | January 18, 2013 8:11 am | 0 Comments
Elyssa Lindenberger, above, is a runner, chiropractor, and proud owner of the newest yoga studio in town —Yoga Pilates & More — 2425 West 26th Street (in the Young Chiropractic plaza across from Champion Ford at the I-79 interchange) which is holding its grand opening tomorrow, Saturday, January 19.
Elyssa is an Erie native who went to McDowell High School where she was a pole vaulter for the track and field team. She got her undergraduate degree at Gannon and went to Logan College of Chiropractic in St. Louis, Missouri.
It was in Missouri that the former pole vaulter and dancer began running.
"My friends and I decided that we would tackle a 5k and then a half marathon," Elyssa said. "After my first half-marathon, I was hooked and now I run pretty much daily from March to September (I take a running hiatus during the winter months). I tackled my first marathon last September."
Elyssa has been practicing chiropractic medicine at Young Chiropractic for over a year now (she's accepting new patients, too!) and her new yoga studio is conveniently located just around the corner in the same plaza as Young Chiropractic.
I toured the studio last week during a sneak-peek open house and it's not like any other yoga studio or gym I've ever been in. I expected bright lights, pastels and lots of white walls, but Yoga, Pilates & More's studio has a rustic cabin theme and is lined, literally, in warm wood that give a homey, soothing, rich, sit-down-and-stay-awhile feeling. There are two yoga rooms and the largest one has a gas fireplace flickering in the corner, which will no doubt provide the heat for the "hot yoga" classes offered.
You can learn more about studio, including class schedules and fees at www.yogapilateserie.com.
Yoga for Runners Workshop – Feb. 9
Of particular interest to runners Yoga for Runners workshop that Elyssa will be offering on Saturday, February 9 from 11 a.m. to 1 p.m. The cost is just $20. I'm already signed up!
I asked Elyssa a few questions about yoga, runners and why runner should make time for yoga:
Why should a runner do yoga? (How does it help them?)
Yoga is a designed to promote stretching, strengthening, and overall balance in the body. As most runners know, running tends to "beat up" certain areas of the body, tightening those areas, leading to common discomfort and problems. Yoga can be used to keep the body balances by keeping muscles stretched that need to be stretched and strengthening the muscles that need support the body. Another part of yoga is focusing on the breath. Becoming aware of how to breathe deeply and increase lung function. Running is as much respiration as it is muscular. Yoga helps train the body in all aspects.
What's the biggest problem you see in most runners?
The majority of runners that I see as students in my classes and as patients in the office have chronic IT band problems, shin splints/calf tightness, hip pain, low back pain, and the occasionally shoulder problem. Occasionally, runners will come in with a sprained hamstring/quadriceps, but it's mainly leg and hip problems.
What will runners learn in the workshop?
The workshop will consist of about an hour and a half yoga class. This class will be focused on the parts of the body that runners build tension. There will be strengthening work done through certain poses along with stretches. I will have hand out available that lists some of the poses. We will go over this handout at the end so that way each runner will have a mini yoga practice they can take home with them.
Who will teach the workshop?
I will be teaching the workshop. I'll be incorporating my yoga knowledge along with my rehabilitation and education I received from my chiropractic education.
Runners tend to be, um, annoyed by yoga because runners are, by nature, go-go-go people. How do you get them to slow down for yoga?
Yoga can be slow, but yoga can also be strenuous. Being a runner myself, I find that I keep my classes moving—focusing on the breath, and different poses while moving through a flow. What this means is you are not holding the poses for as long but are instead moving through a series of poses to your breath. I find that by having a balance class that has the challenging aspects and then slowing down allows all of us "go-go-go" people to adjust to more of a slower moving class.
Do you have any success stories? Any runners you taught to love yoga?
I do have a few success stories, mainly within my group of running friends. While training, we all have our injuries. I started using a few select yoga poses as my pre-run and post-run stretches. My friends began to notice and joined me (especially before our longer runs). We all quickly noticed we were able to run longer and faster before our knee pain, ankle pain, hip pain, etc. began to bother us. They are hooked on using a little yoga to keep injury free. The best part of yoga is you don't have to go to an hour class, breathing through 1 pose is still yoga!
How many opening are left in the workshop?
We are currently about 75% filled.
How do people register for the workshop?
Reserve space by either emailing me directly at elyssa.lindenberger at gmail, signing up at the studio (2415 West 26th Street, in Plaza 79 across from Champion Ford), or calling (814) 636-0198 to reserve their spot!
Anything else you want to add?
I'm looking forward to beginning classes January 19th at Yoga, Pilates, and more. Feel free to check out the website for more information and keep an eye on the workshop tab as we will be adding more and more!
Also, if you are unable to make the Yoga for Runner's February 9th, I will be offering a second Yoga for Runner's workshop March 2nd. The second workshop will be more focused on specific injuries and what yoga poses you can do to help relieve tension (just in time for the beginning of the heavier training season). Stay tuned for more information on the March workshop!


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Haha I love the line 'OMG are Dylan & Cole cutting their hair?' :p
This pretty much sums up my childhood. YES ZAC AND CODY.


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Is a Reverse Mortgage for You?
Here's the scenario: You have lived in your home for many years and it is worth more now than it was when you bought it. You are finally retiring, but you'd like to be able to eat more than dog food and that isn't looking likely. So you borrow against your equity, which is the amount you have invested in your home less the amount you owe on it, and pay your bills out of the new loan while you continue to live in your house.
Many Americans are opting for this type of mortgage so they can stay in their homes in their retirement years.
How it Works
Think of it as the opposite — or reverse! — of more traditional loans: With other types of mortgages, the equity in your home increases as you make monthly payments, and your debt decreases. But with reverse mortgages, a lender gives you cash and the payments are basically taken out of the value of your home. As the debt increases, the equity in your home decreases. When the loan term is up, the borrower has to pay back the loan, plus interest (usually by selling the house).
The loan is limited by the value of the house; a homeowner cannot borrow more than the house is worth, and a lender can never try to get money to cover the loan anywhere other than from the home equity.
Borrowers generally wish to receive the payments monthly, or in a lump sum and then a line of credit for further payments.
Who Is it for?
Homeowners 62 or older are the only ones eligible for a reverse mortgage. Since the loan is based on equity in a home, and since there are no monthly payments to make, the homeowner does not need to have an income to qualify. However, the borrower still has to pay home maintenance, taxes, and insurance costs. Most lenders will not lend on mobile homes or apartment co-ops.
This is one time when age can be an advantage: The older a borrower is, the higher the amount they can most likely borrow.
Types of Reverse Mortgages
While reverse mortgages can vary, the most popular is a Home Equity Conversion Mortgage (HECM) which is backed by the federal government. Many lenders have software that allows you to compare a HECM with a loan from a private lender.
- A Home Equity Conversion Mortgage is the only reverse mortgage program backed by the federal government via the Federal Housing Administration, which limits loan costs and oversees the lender. Because the loan is insured, the borrower is guaranteed to receive the amount promised regardless of whether the lender defaults, or the home decreases in value. These loans are flexible in terms of what you can spend the money on and the amount you can borrow, but they can be expensive. They are by far the most popular reverse mortgages.
- Low-income reverse mortgages are available through state and local governments, but only for specific purposes. Note that all loans are not necessarily available in all locations.
- Deferred Payment Loans (DPL) are low in cost, but limited in scope. For low-income borrowers, they are to be used specifically for repairing your home.
- Property Tax Deferral loans (PTDL) are to be used only to pay property taxes. As with all reverse mortgages, you don't have to repay the loan as long as you stay in the house.
- A Proprietary Reverse Mortgage from a private lender can often get you more money, but is the most expensive loan. It is generally used by homeowners in a very high-value home. The most common is the Fannie Mae Home Keeper Mortgage.
Rates and Fees
With a traditional mortgage, it's easy to itemize the costs in terms of interest rate and service fees. But with reverse mortgages, the cost is dependent on such things as what happens to the value of the house during the term of the loan, and the cash advances received. To give borrowers some idea, lenders are required to disclose the Total Annual Loan Cost (TALC) which does not answer the question definitively, but helps. Borrowers can use the TALC from different lenders to compare mortgages.
One thing stays true: Start-up costs are high, so the longer you stay in the home, the less expensive the loan. You can choose monthly or yearly interest rates, each tied to the Fed Treasury Bill. The best way to estimate the cost is to enter your specific information into a Reverse Mortgage calculator.
In general, fees include:
- Origination fee: A fee charged by a lender that is 2% of the home's value, or 2% of a county's limit placed on the value of a house specifically for determining a reverse mortgage amount. The amount is negotiable.
- Closing costs: Service fees covering appraisal, surveys, title search, etc. Varies by the value of the house.
- Mortgage Insurance Premium: Guarantees your loan and costs 2% of the value of your home, or of a county's limit placed on the value of a home, and 0.5% added to the interest rate as the loan increases. This can be high.
- Servicing fee: Administrative fee to the lender, about $35 a month, negotiable.
- Interest rate: Usually adjustable, based on the 1-year Treasury rate, plus a margin. Capped at 2% per year, or 5% over the life of the loan.
Borrower Beware
Reverse Mortgages are complex and hard to understand, therefore may include hidden fees and high overall costs. The AARP site has an entire section devoted to explaining these loans.
Borrowers need to be especially careful on Reverse Mortgages' downside:
- Cheaper, uninsured reverse mortgages mean the balance is due at the end of the term and the homeowner may have to sell the house to pay off the loan.
- They are expensive; the loan can end up costing the homeowner more than he borrowed.
- A borrower cannot predict the true cost because it is based on how long they live or stay in the house.
- The mortgage could affect government benefits for low-income borrowers.
- They can invite scams aimed at seniors, including "estate planning" fees.
Where to Get One?
Lenders specializing in reverse mortgages are generally members of the National Reverse Mortgage Lenders Association (NRMLA). (Note: Zillow Mortgage Marketplace does not target Reverse Mortgages as part of its product offering.)


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LUFTRAUSERS just became profitable. It had a two and a half year development cycle. We are super overwhelmed and thankful.— Vlambeer (@Vlambeer) March 21, 2014
|Jarod Smiley
Release it on PS4 please!
|Katy Smith
Wow, grats! Premium is tough these days. I'm glad it can still be done :)
|Ian Morrison
Wow, congrats Vlambeer! Recouping your dev costs after a 2+ year dev cycle is no small feat, let alone this quickly! I can only hope that we see a fraction of that success when we release in the next little while.
Luftrausers is fantastic and well deserving of that success. It's the pitch perfect evolution of the original game and it's polished to a mirror shine. I was surprised at first to hear it had a 2+ year development cycle, as I'd plowed through most of the unlocks and objectives in an hour and a half, but the sheer attention to detail shows through and I know for a fact I haven't seen everything it has to offer yet. I STILL haven't downed a blimp (NEXT TIME, GADGET. NEXT TIME!), and the game is so perfectly tuned that I could see this completely sabotaging my own productivity for the next few months. It's brilliant.
Very nicely done, guys. :)
|James Yee
Congrats Vlambeer! Also DAMN YOU Vlambeer! You've caused me to hurt my fingers and be pleased by getting small 5 second animation sequences. Curse you and your tight game design! :D
|Scott Lavigne
Really glad the game has worked out! I'm enjoying it very much.
|Maxime Dussault
Each Vlambeer game is a masterclass in game design. Can't wait to put my hands on this.
|Matthew Calderaz
Congratulations to the team!
The game is fantastic. If you're a fan of side-scrolling shooters, this is the best one I've seen this year aside from Resogun.
I saw the ad on steam last night, had seen the hype, and decided it was worth $10.00 to give it a try. An 88MB download kept me grossly engaged until far far too late last evening. In fact, I have a few minutes before work...


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1/1 Photo of Best Creamy Marsala Wine Sauce over Mushroom Ravioli
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Delicious and creamy marsala wine sauce paired with portobello mushroom stuffed ravioli. Copy-Cat of the Macaroni Grill Mushroom Ravioli entree.
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|2014 KBS Seminars
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|14 Aug 2009
My Speed Tests: XP SP2 -vs- Win7 Ultimate 32bit
Ok, to set the stage...I've been chatting with users who maintain that Windows 7 (just like Vista) is a bloated resource hog of an OS which needs to have numerous services disabled to attain performance levels equivalent to Windows XP SP2. The crux of the argument is typically on how Prefetch works and the caching of applications to RAM, thus not leaving large amounts of RAM free for the system and in generally just chewing up resources which are better left alone.
For this test, I performed the same steps on the same hardware. (In fact, I used the same exact machine). Here are the specs
* Asus P5QL Pro mobo
* Intel Core 2 Duo E8400 at 3.00Ghz
* 4GB Corsair DDR2-800 RAM
* 500GB Western Digital Caviar Blue hard drive
* Samsung 22X DVD Burner
* EVGA Nvidia 8600GT 256MB video cards
* Intel 10/100/1000 NIC's
In each instance, the machine was using the defaults as they come out of the box. Meaning that things like UAC, System Restore Points, Indexing, PreFetch and the like all remained on.
Test 1: Install the Operating Systems. This was from the first push of the power button until I had a desktop with no hourglass
Windows XP SP2: 19:19
Windows 7 Ultimate: 14:12
Test 2: Amount of time installing drivers after OS was up to eliminate all exclamation points in Device Manager
Windows XP SP2: 9:27 (video, chipset, 2 lan drivers, audio, ATK)
Windows 7 Ultimate: :41 (ATK driver from Windows Update)
Note: Not included was approx 35 minutes time downloading and identifying what XP needed. (sorry, had to put that in there, but it's true)
Test 3: Full typical installation of Office 2007 Professional Plus from CD.
Windows XP SP2: 4:29
Windows 7 Ultimate: 4:40
Test 4: Time to Open Excel, PowerPoint, Publisher, Word and Access
Windows XP SP2: 20 seconds
Windows 7 Ultimate: 17 seconds
Test 5: Compare install sizes of OS at the present point
Windows XP XP2: 7,113,970,880
Windows 7 Ultimate: 13,895.876,672
Test 6: Install from USB Key (CDburnerXP, FileZilla, Firefox 3.5.2, MediaMonkey 3.0.6, Paint.Net, OpenOffice 3.0.1 and 7zip)
Windows XP SP2: 3:58
Windows 7 Ultimate: 3:06
Test 7: Open OpenOffice writer, Calc, Impress and Base (and create a new DB to get to a ready window)
Windows XP SP2: 18 seconds
Windows 7 Ultimate: 19 seconds
Test 8: Restart computer, get back to desktop, shutdown and wait for machine to power off
Windows XP SP2: 1:17
Windows 7 Ultimate: 1:19
Test 9: Take 3.7GB of CentOS Linux install files on desktop and compress with 7Zip using Normal Compression
Windows XP SP2: 15:23
Windows 7 Ultimate: 15:36
Most notable observations:
So, overall, to me it seems that Windows 7 in it's default state is a very quick and robust OS. It has all the drivers pretty much baked in, has advanced searching and indexing, has a much nicer interface than Windows XP, has been security with UAC....and still manages to pretty much be either faster or within a few seconds of Microsoft Windows XP SP2 with every test that I threw at it with all services like PreFetch up and running.
|My System Specs
|14 Aug 2009
Win 7 Ultimate x64
And just for fun here is a 7 vs Vista gaming comparison,
Windows 7 vs Vista VGA game performance
|My System Specs
|14 Aug 2009
|My System Specs
|16 Aug 2009
Windows XP Professional
I'll rebuild my DELL 4600 3.0Ghz HT, 3.3Gb RAM, GeForce 6200 GPU, SATA 7200RPM disk ..first with Windows XP+SP3 then kick off the Windows 7 install so we get dual boot.
I also appreciate pparks1 testing and will post up my own results based on his/her tests (perhaps everyone should be encouraged to do so?)
Thanks for the awesome website!
|My System Specs
|16 Aug 2009
I'll rebuild my DELL 4600 3.0Ghz HT, 3.3Gb RAM, GeForce 6200 GPU, SATA 7200RPM disk ..first with Windows XP+SP3 then kick off the Windows 7 install so we get dual boot.
I also appreciate pparks1 testing and will post up my own results based on his/her tests (perhaps everyone should be encouraged to do so?)
|My System Specs
|16 Aug 2009
|My System Specs
|16 Aug 2009
64-bit Windows 8.1 Pro
meh ... it barely runs on my ancient rig...
|My System Specs
|16 Aug 2009
Win 8 Release candidate 8400
|My System Specs
|27 Jun 2010
Win7 & XP Pro
I have a new system, Asus P7P55D motherboard, Intel I7 860 Quad Core, 8GB DDR, WD 1TB STAT2.0 Drive w/16mb cache, Asus X480 video, and Windows 7 Ultimate. I have only loaded a few programs so far and when I do a search on the hard drive it seems to take forever. Anyone have any suggestions?
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text: TOP 10 Top 10 Sports Top 10: Week 1 Fantasy Football Projections Back to Top ▲ Top 10: Week 1 Fantasy Football Projections 4 Brian Westbrook, RB, Philadelphia Share on Facebook Share on Twitter Shares FOX Sports The Rams ranked in the bottom half of pass defenses and yielded the fifth-most rushing scores (16) last season. St. Louis also ranked last in the preseason in rush defense, allowing 167.8 yards per game. Brian Westbrook was the only running back to reach 2,000 total yards last season. Rotter's Week 1 projection: Brian Westbrook: 165 yards, 2 TDs (125 rush, 4 receptions for 40 yards) Set up your fantasy football team at FOX Sports. Next Page TOP 10 9 8 7 6 5 4 3 2 1 Comments Load Comments More Like This Promoted Best of the Web Special Features


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Selected Community Events
Go Back
| 227373911
JOYMARTII Craft Show/Bake Sale
Date(s): 10/19/2013
October 19, 2013 9 a.m. - 2 p.m.
Sacred Heart of Jesus Church Social Hall, 63568 U.S.31 South, South Bend, IN
Craft Show/Bake Sale/Luncheon. 34 vendors. All inside. No matter what the weather, shop, relax, enjoy!
S. Bennett
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Here at Black and Teal we enjoy giving you a premium product in your Jaguars news. Whether it is speculation, analysis, a cool conversation, or simply a look at statistics, we've got you covered. And nobody has covered the #7 pick in more depth and variation than our dedicated writing staff at Black and Teal.
So, for your enjoyment we have compiled our first round and full draft mocks by writer all in one spot with easy links for you people! The most recent mock from the writer has an asterisk by it.
B&T 2012 Mocks:
Jason Love:
Lionel Joel:
David Johns:
- Full First Round Mock – Throwin' Darts*
- 7 Rounds, 7 Picks, 7 Rookies
- Day Two and Three Prospects Part I
- Day Two and Three Prospects Part II
- Day Two and Three Prospects Part III
Luke Sims:
For more coverage, please check here to find some great sites to get your draft knowledge before it all begins on Thursday!
Tags: 2012 NFL Draft 2012 NFL Mock Draft Jacksonville Jaguars


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(pic by @DimitriBarclais)
Got to do the do if you wanna get it done. 909 + 303 + a dash of synthetic flutes.
Marshall Jefferson Presents Dancing Flutes - Do The Do (Got 2 Mix) (1989) [320 kbps]
Produced by HIM. Remixed by HIM. Sampling THIS. What more can I say? Top billin.


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This week's issue of the Spectator takes a close look at Europe. Nicholas Farrell focuses on the terminal decline of Italy, and asks whether anything can be done to stop… Continue reading3 Comments
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Two terms have been bouncing around a lot recently: FGM and intersectionality. Julie Burchill dealt with the latter in the Spectator last week, and triggered an angry reaction, proving that… Continue reading137 Comments
Is the improving economy harming Labour's standing? According to a new Guardian/ICM survey out today, Labour is still ahead of the Conservatives by three points — but the gap is… Continue reading65 Comments
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I watched this thinking it would be hilariously bad, but ended up quite liking it; especially the line, near the end, 'it's not British, it's brutish'. Ok it ain't T S… Continue reading47 Comments
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According to The Grauniad, the world has lost a colossus, a political giant, an inspiring politician dedicated to rooting out corruption and standing up for the poor, etc etc. It… Continue reading108 Comments
Sad news has broken. If the online speculation is true, it appears that casting agents for the upcoming Guardian movie have overlooked Daniel Radcliffe for the part of Alan Rusbridger.… Continue reading4 Comments
Steerpike is back in this week's magazine. As ever, here is your preview: 'While losses mount at the Guardian, the editor, Alan Rusbridger, has fallen in love. He keeps ordering… Continue reading5 Comments
Look out for Steerpike in this week's Spectator — here is a taster of what Alan Rusbridger has been up to: Rending of raiment and gnashing of teeth at the Guardian.… Continue reading24 Comments


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Work Health and Safety
WHS Forms and Resources
Incidents and Hazards should be lodged using the online system located on the WHS Home Page If you are unable to access the online Incident or Hazard system, the following forms can be completed and sent to the WHS Unit - Private Bag 46 - Hobart
- Notification of Incident/Injury Form
- Safety Hazard Form
- Incident/Injury/Near Miss Investigation Report (this form should be read in conjunction with the Incident Response and Investigation Procedure )
The following forms and checklists should be completed after reading the minimum standards, policies, procedures or guidelines associated with these forms. All policies, standards and guidelines can be found at policies and standards on the WHS Home Page
- Task Risk Assessment (WORD 154.8KB)
- Authorisation to Drive a University Vehicle Form (Safe Driving Authorised Vehicles Minimum Standard)
- Driver Medical Disclosure (Safe Driving Authorised Vehicles Minimum Standard)
- Vehicle Safety and Condition Checklist (Authorised Vehicle Minimum Standard)
- Vehicle Safety Features and Equipment Checklist (Authorised Vehicle Minimum Standard)
- Claim for Kilometreage Allowance and approval to use own vehicle
- Appointment of a Designated First Aid Officer (First Aid in the Workplace Procedure)
- Working from Home Agreement ( WORD - form extracted from Minimum Standard approved Oct 2013)
- Field Trip Medical Disclosure and Authorisation (Field Activity Minimum Standard)
- Field Trip Hazard Identification Checklist (Field Activity Minimum Standard)
- Health Monitoring Required Checklist (Health Monitoring Minimum Standard)
- Hazardous Chemicals Health Monitoring Requirement Checklist (Health Monitoring Minimum Standard)
- Laboratory Workshop and Studio Medical Disclosure Form (Laboratory Workshop and Studio Minimum Standard)
- Laboratory Workshop and Studio Medical Certification Form (Laboratory Workshop and Studio Minimum Standard)
- Pre-Purchase WHS Checklist (Purchasing Work Health and Safety Procedure)
- Checklist for Users of Screen Based Equipment (Use of Screen Based Equipment Guidelines)
- Remote or Isolated Work Checklist (Remote or Isolated Work Minimum Standard DRAFT)
Other useful Forms:
- Volunteers Workers Checklist
- Personal Reimbursement Form
- Risk Assessment Sheet (useful for one off short assessment)
- Safety Communication Meeting template (resource for internal meetings)
- Incident/Emergency Response Flow Chart- Field (useful form produced by School of Education to modify for own needs - School of Education has provided permission)
- First Aid and Fire Warden Flyer (useful flyer for advertising the First Aid Officers and Fire Wardens in your area)
- Visitors Sign-in Register (useful form for Organisational Units who don't already have a register to sign in visitors).
Fact Sheets:
- Assistance Animals Information Sheet
- Laboratory Safety Cabinets - types and use
- Portable Devices Fact Sheet
- Records Management Guidance Document
- Administration Inspection Checklist
- Hazard Recognition Checklist
- Laboratory Inspection Checklist
- New or refurbished area inspection list
- Individual Staff office Inspection Checklist (useful for small office space e.g. 1 or 2 people)
- Plant Hazard Checklist
- Planned Work Health & Safety Interaction (useful for Officers visits and inspections)
- What to do in the event of a needlestick Injury (Infection Control Procedure)
- What to do if you find a Syringe (Infection Control Procedure)
- Safe Disposal of Sharps (Infection Control Procedure)
- Workshop Inspection Checklist


text:
Definición de colour-blind en inglés:
colour-blindSaltos de línea: colour-blind
Unable to distinguish certain colours, or (rarely in humans) any colours at all. See protanopia.
Más ejemplos en oraciones
- Nocturnal species can discriminate flowers at starlight intensities when humans and honeybees are colour-blind.
- Bulls are colour-blind, so it is yet another myth that they are enraged by red shades; they react only to the fervent cape-waving.
- Now you have to understand, my dad not only waited till the last minute to make me a costume, but was also acutely colour-blind, with the worst creative sense I've ever seen.
colour blindness sustantivo
- Más ejemplos en oraciones
- It is clearly critical to screen for colour blindness at entry to professions where coloured signals are used - aviation and navigation, as well as train driving.
- Accidents or strokes that damage the retina or affect particular areas of the brain can cause colour blindness.
- The most common form of color blindness is an inherited condition that affects boys much more often than girls.
Definición de colour-blind en:
- el diccionario Inglés de EE.UU.
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Palabra del día noisome
Pronunciación: ˈnɔɪs(ə)m
having an extremely offensive smell


text:
|Effort to Put Eids On MoCo School Calendar Now Formal Campaign
|Community News - Community News
|Written by Hena Zuberi, Muslim Link Staff
|Saturday, 18 May 2013 18:30
Montgomery County Council Member George Leventhal, whose letter to Montgomery County Public School officials last year urging them to consider making Eid a recognized school holiday gave new momentum to the "Eid Equality" effort, told guests at the CAIR-MD inaugural banquet on April 28, 2013 that he would keep his son home on Eid. Leventhal is not Muslim.
The Eid outfits are pressed, the last gift is wrapped, and the English mid-term paper is printed and placed in a book bag.
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Happy Monday Everyone,
I am taking part in the 30 days, 30 ways with Macaroni & Cheese*. You can find my contribution of Broccoli and Squash Macaroni & Cheese today. Enjoy and indulge.
* I was compensated for the development of the recipe
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Can any one of you by worrying add a single hour to your life?- A well said quote by Jesus in Mathew 6:27, NIV translation that very simplistically explains that do your best and deal with your life problems positively. Instead have faith that what Jesus would do for you will be good and all things will be working out smoothly in the end.
Reading the Bible
Reading the Bible gives you immense peace and understanding about mankind and how you can be helpful in various ways towards it. One of the best ways to get connected to the needy people is through Universal Life Church network. With its wider network it has made possible to deal with different kinds of needy people.
Show Respect
When you are helping any needy person, the foremost thing to do is showing some respect to them. When you help look into their eyes, talk to them with genuine concern of helping so that they don't feel like charity. You are offering the sense of dignity that Jesus has said in the Bible often. Be joyful and pray continually, thanking for all the things that you have acquired as this is only way you will be able to connect to the people who are in dire need of help.
How Universal Life Church Helps
We all agree that Christians ought to help those who are in dire need of help and Universal Life Church knows how to provide the best help for the poor. The Church has developed the strategies based on the need of the people. The Church is against in giving money to the person who is begging on the streets for the obvious reasons as it believes that it lets the substance encourage dependency or abuse, instead of Universal Life Church chooses to contribute by helping giving donations to the shelter, or contributing to the local food pantry etc.
Seek Ways Of Entering Into The Lives Of People You Are Helping
Assisting to needy, the best ways to do is through Universal Life Church network whose holistic strategy that goes beyond the handout. It understands the causes of the poverty and implements the effective ways to respond to the needy. It opens their arms in providing all sorts of requirements like offering lodging to the homeless, food to the hungry, medicines to the ailing and works to the jobless.
The Universal Life Church volunteers believe that building communities will cultivate into relationships that pay back and nurture the feeling of dignity and equality.
Universal Life Church World Headquarters
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"A vocation is a fruit that ripens in a well cultivated field of mutual love that becomes mutual service, in the context of an authentic ecclesial life. No vocation is born of itself or lives for itself. A vocation flows from the heart of God and blossoms in the good soil of faithful people, in the experience of fraternal love. We are designed with a dreaming brain and a hopeful spirit; it is our nature to envision the life of our dreams. And while dreaming comes easy to us, we must never forget that it takes strength, dedication, and courageous action to bring that dream to life."
Do you wish to pursue a vocation in ministry - become a minister, get ordained or serve as a wedding officiant? We provide ordination to men and women enabling work in all facets of Christian Ministry with ministers in the USA, Canada, UK, Africa, South America, Germany, India, France, Switzerland, Thailand, Japan, Australia, China, Mexico and many other countries throughout the world.
The Universal Life Church World Headquarters as the name implies is a worldwide Religious Non-Profit Organization, extending its reach to the every corner of the globe. Their Boca Raton Headquarters is also a "GREEN" building benefiting you, the occupants and the environment. The Universal Life Church World Headquarters offers weekly services, Bible study and faith based programming on the Universal Life Church Radio Network and through iHeartRadio. Note: Any transmission hereof of any kind without the express written permission of the Universal Life Church World Headquarters is strictly prohibited.
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text:
"Cats have it all - admiration, an endless sleep, and company only when they want it." ~Rod McKuen~
cats people photography animals quotes michigan black and white
"The swan murmers sweet strains with a flattering tongue, itself the singer of its own dirge." ~Marcus Valerias~
photography birds animals quotes nature swans michigan beauty
"Roads are no place for naive chickens dreaming of nirvana." ~Shalom Auslander, Hope: A Tragedy~
chickens animals farm nature photography quotes michigan
"My little dogs… heartbeats at my feet." ~Edith Wharton (One Of The First Founders Of The ASPCA)~
dogs animals photography quotes michigan
"If animals could speak, the dog would be a blundering outspoken fellow; but the cat would have the rare grace of never saying a word too much." ~Mark Twain~
photography cats animals quotes michigan
"While cats can be infuriating, little old women in fur coats, they make me laugh. Of course, dogs, horses and my highly social chickens are dear to me, too." ~Rita Mae Brown~
photography nature farm cats chickens michigan animals
"And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom." ~Anais Nin~
photography quotes nature michigan beauty
"An animal's eyes have the power to speak a great language." ~Martin Buber~
photography quotes animals nature farm Michigan
"It is spring again. The earth is like a child that knows poems by heart." ~Ranier Maria Rilke~
photography quotes nature Michigan spring beauty


text:
British Broadcasting CorporationHome
|Clip description
Absorption and reflection of light
Duration: 01:10
How light is absorbed, transmitted or reflected as it hits a surface.
An unusual source of light
Duration: 00:37
Fibre optic cables make a worker's safety vest glow in the dark, demonstrating an unusual source of light.
Bats catch fish using echolocation
Duration: 02:15
A Rickett's mouse-eared bat is seen in slow motion, using echolocation to catch fish.
Broadband internet for the aviation industry
Duration: 01:42
The internet is to be made available to the previously unconnected world of aviation through a satellite broadband signal.
Calculating the speed of light
Duration: 03:59
Laser light is beamed into space to calculate the speed of light.
Calculating the speed of light using a microwave
Duration: 04:09
A practical demonstration using a microwave and buttered bread to calculate the speed of light.
Coloured light filters
Duration: 00:45
The effect of coloured filters on coloured light is demonstrated.
Defeating a US Navy sound weapon
Duration: 04:49
Can Dallas Campbell defeat a US Navy sound weapon with a little help from a 'super duper noise cancelling thing'?
Dolphins use sonar to locate food
Duration: 01:56
Dolphins hunt collaboratively after using sonar to track and locate their prey.
Echoes and their use in sonar
Duration: 01:10
An introduction to echoes and how they are used in sonar to locate objects under water.
Experiencing the speed of sound
Duration: 00:52
Sound travels through a 340m coil of tubing giving the presenter the opportunity to experience the resulting one second delay for himself.
Find out how long sound takes to travel
Duration: 04:05
Presenter Greg Foot uses the speed of sound to play with time and make Big Ben chime thirteen times at midnight.
Frequency and amplitude of sound
Duration: 00:59
An investigation into the effects of high amplitude sound on a wine glass.
Frequency and pitch
Duration: 01:13
The difference between frequency, pitch, and amplitude.
Frequency and vibration of sound
Duration: 00:52
Sound at a particular frequency is used to vibrate a glass plate enough to topple a tower of wooden blocks.
Heliostats - lighting a room with sunlight
Duration: 00:39
At Manchester Airport a moving mirror or heliostat is used to reflect sunlight into the terminal building.
How do you make a rainbow?
Duration: 03:04
A practical demonstration of rainbow formation in the laboratory and in the atmosphere.
How does sound travel through a liquid?
Duration: 01:20
Sound travels through liquids as well as through the air, as demonstrated by a team of synchronised swimmers.
How does sound travel through a solid?
Duration: 02:20
An investigation into how sound travels through solids, using a string telephone as an example.
How does sound travel through the air?
Duration: 01:18
A demonstration of how sound travels through the air or any other medium.
How light travels
Duration: 01:21
Light travels in straight lines but how fast does it travel?
How long does it take reflected light to travel from the Moon to the Earth?
Duration: 00:39
The time taken for reflected light to travel from the Moon to the Earth is calculated.
How sound waves are made
Duration: 03:41
Sound engineer Martin Desai of the School of Sound Recording in Manchester, using the aid of a slinky, to explain to Andy Williams and Jimi Goodwin of the band Doves how sound waves are made.
Lateral inversion in a mirror
Duration: 01:00
The presenter demonstrates lateral inversion in a mirror.
Light and reflection
Duration: 01:55
Light is reflected off a smooth surface but scatters off a distorted surface.
Making music using a cattle grid (pt 1/2)
Duration: 04:54
Jem Stansfield from 'Bang Goes The Theory' explains that sound is produced by vibrations and that the frequency of the vibrations determines the pitch of the sound. Jem then outlines a project to generate a tune by driving over a custom made length of 'cattle grid'.
Making music using a cattle grid Clip 2 of 2
Duration: 04:09
Jem Stansfield and Dallas Campbell from 'Bang Goes The Theory' use a three-wheeled car to drive over Jem's custom made 'cattle grid' which has differently spaced rungs in order to generate a recognisable tune.
Mirrors and angles
Duration: 02:06
Multiple images are produced by two mirrors set at a variety of angles.
Optical fibres – development and uses
Duration: 05:11
The history of fibre optics is described. The ability of glass to bend when it is very thin is explained. Total internal reflection is demonstrated and explained.
Phase cancellation and sound waves
Duration: 03:42
How sound waves can constructively and destructively interfere with each other and the problems it causes in the music industry.
Recreating the first moments of recorded sound
Duration: 03:04
Dara O Briain and Mark Miodownik use a phonograph to record and replay sound.
Reflectors and light sources
Duration: 00:46
A discussion about the relative merits of reflectors and light sources.
An explanation of refraction including a practical demonstration of how Pyrex seems to disappear in vegetable oil.
Refraction and dispersion of light through a prism
Duration: 00:33
The refraction and dispersion of white light is demonstrated as it passes through a prism.
Resonant frequencies shatter glass Clip 1 of 2
Duration: 02:58
Dr Yan from 'Bang Goes The Theory' measures the resonant frequency of a wine glass and then reproduces it on a violin, causing the wine glass to shatter.
Resonant frequencies shatter glass Clip 2 of 2
Dr Yan from 'Bang Goes The Theory' shows how the resonant frequency of a flat sheet of glass is produced using a double bass, causing the glass to shatter.
Reverberation of sound
Duration: 01:54
A demonstration of the reverberation of sound on hard surfaces.
Duration: 01:49
They say that in space no-one can hear you scream. Sparks fly as presenter Jem explains why with the help of an angle grinder and a bell jar.
Sound and vibration
Duration: 01:39
Various objects such as the strings of a violin or the air entering a French horn are vibrated to produce sound.
Sound and vibration - a puzzle
Duration: 00:39
Sound and vibrations are discussed and a puzzle involving the effects of vibration is presented and explained.
Sound frequency - how musical instruments make different waveforms
Duration: 03:00
Sound engineer Martin Desai of the School of Sound Recording in Manchester, explains to Andy Williams and Jimi Goodwin of the band Doves how musical instruments make sound waves.
Sound insulation
Duration: 01:09
An investigation into the use of soft fibre panels in a room to absorb sound waves.
Sound waves
Duration: 01:18
The frequency and amplitude of a sound wave dictate what it sounds like.
Speed of light
Duration: 03:55
Exploration of Einstein's Theory of Special Relativity using the hypothetical example of a very fast car turning its headlights on.
Stirring Sounds
Duration: 03:08
An explanation of the 'hot chocolate effect' in which the sound made from stirring a mug of water varies with temperature and solute.
The Pepper's ghost illusion
Duration: 03:28
An investigation into the use of partial reflection to produce the Pepper's Ghost illusion.
The photoelectric effect
Duration: 04:53
Jim Al-Khalili describes how the photoelectric effect was discovered by Heinrich Hertz and then explained by Einstein.
The visible light spectrum and its uses
Duration: 02:42
Reflected spectra of light are used to determine the colour difference between samples of paint.
Total internal reflection
Demonstration and explanation of total internal reflection, and description of its use in fibre optics.
Types of light in the universe
Duration: 03:29
Brian Cox describes different types of light and how we can detect the oldest light in the universe.
Vibrations, amplitude and sound
Duration: 01:38
The presenter investigates the amplitude of vibrations and how this is related to the loudness of a sound.
Wave reflection
Duration: 00:51
Demonstrating the reflection of waves.
Wave refraction
Duration: 01:26
Refraction through a D block is shown with an explanation of total internal reflection before introducing optical fibres.
What happens if I turn the headlights on in a car going at the speed of light?
Duration: 04:58
Exploration of Einstein's Theory of Special Relativity using the hypothetical example of a very fast car turning its headlights on.
Why are black holes invisible?
Duration: 03:47
Brian Cox explains why black holes cannot be seen.
Why is the sky blue?
Duration: 4:43
Presenter Greg Foot discovers why the sky is blue. He does this by examining the effect of the atmosphere on sunlight at different altitudes as the air pressure of the atmosphere changes.
Why the sky is blue
Duration: 03:31
An experiment to show why the sky appears blue and the Sun changes from yellow to red as it sets.
colour, refraction, sky, sun, light, scattering, spectrum
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It told me to tell my friends, so consider yourselves told, my sure-to-be-envious friends.
29 Notes/ Hide
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Bring a paper bag to breathe into.
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Don't sweat it I'll just have anxiety attacks over my fear of being too close to famous people I admire all by myself....
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This is me, your humble webmistress. I wanted to reblog this over here and gloat a little.
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text:
How to Be Nonchalant
Constant worry and doubts can nag at you daily and increase your stress levels. These emotions and high stress levels can hinder you from doing or enjoying things you love to do. With a little work, you can fix that.
1Act like you do not care. What if your teacher loudly declared about an upcoming 100-item geometry exam? Most likely your fellow mates could have protested, and so are you. But the key here is act like your unaffected and uncaring. Try to sit back in relaxation, look forward, motionless. Do not look around or observe people's reaction, it shows you are interested or curious about something and that's contrary to what you like to learn, which is how to be nonchalant.Ad
2Make yourself feel bored. If a friend cracks a joke, don't ever dare to laugh. Shoot him with blank numb stares. If you can't help though, laugh it out after he has left.
3One key to emphasise nonchalance or neutrality is sarcasm. Yeah, sarcasm. Flicker your eyes in disagreement especially when someone's speech just sounds too nonsensical or ridiculous. Watch out for his response though, he can be offended.
4Avoid people. Seen your crush? Aw, you must be jumping and acting all insane at this moment. How do you act nonchalant around him? Avoid him. If he strikes a conversation, try to make the converse one-way, filled with lots of yeses and nos and fewer questions. Give him a blank stare... But that would drive him away.
5Maintain a straight bored face all the time. Also, works to gross out people, thinking you're utterly boring.Ad
We could really use your help!
Adobe Photoshop?
ice skating?
- remember that neutrality is best shown during times of emotional burden. It's the best way to hide your feelings and not freak people out. It can define you as someone tougher, and stone-like, more recommended when it's inappropriate to leak tears here and then.
- be sensitive of people's feelings. Your friends might consider you a jerk if you do it, ESP. During this big sudden transition of your personality. Too much nonchalance can offend people and drive them away. Unfortunately, it can drive your crush away too, if you're not being careful.
Article Info
Categories: Personality Traits and Attributes | Social Interactions
Recent edits by: Jenna, Amw705, Teresa
Thanks to all authors for creating a page that has been read 18,250 times.


text:
Buffalo Bills star Stevie Johnson hates his rival New England Patriots so much … he's now asking North Korea to hit 'em with a nuke strike.
Johnson – a Pro Bowl wide receiver – just made the plea on Twitter … writing, "War is nothing to be played with. I apologize North Korea........but if y'all do bomb 1st... Bomb Foxboro, Mass."
Stevie was immediately RIPPED by basically everyone on the Internet … and soon tweeted a quasi-apology -- "PatsFans i lo...like yall also. ask any1 in my fam. ive said TheBoro is my fav place to play-bkuz you Pats fans are Live! BUT not for long."
So … is that a threat?
What an idiot!
And another idiot opens his mouth
A lot of people who couldn't even find N. Korea on a map getting pretty upset over nothing.
A lot of American athletes are just plain dumb - despite having a university degree.
Did anyone tell athletes that they get paid to play a sport not really talk... Lmao its not a good look
It's just trash talk, get a grip! I doubt he meant it, just like when there is a huge accident in Seattle, I say hopefully my ex is in it.... just blows off steam from people who are a*sholes. Not saying that Patriots or their fans are, but to this guy he is their biggest pain in his a$$.
Oh come on folks, lighten up! It's a joke, and a clever one when you think about it. I'm a Pats fan and when I read it I smiled. I said to myself, this Stevie Johnson guy is funny. We need to sign him up because he's smart. He is paying New England a very nice compliment in an oblique creative way. But even more he is reducing the significance and importance of that little toadstool in Pyongyang. He's saying in essence that the midget is impotent to take out anything vital in America but that he could still be of some minor use if he could at least remove one of our tougher competitors before next season.
What a classless person.
I am no fan of the Patriots, but this is just stupid to joke about. You'd think someone close to Stevie Johnson would have enough sense to close his Twitter account after his first few stupid tweets.
Ahahahah!! I agree with the rational people on here-this is funny!!! Its called a joke people!!!! WTH??? Bills/ Pats is one of the most heated rivalries in the NFL-I know the Pats and their fans have said FAR worse about the Bills!! Get a life people!!!!
Everybody hates the Patriots. And everybody hates Patriot fans. Worst fans in NFL history.
As sisters born and raised in Foxboro, MA, we have both served for 13 years, which has nothing to do with our love for the New England Patriots, but to protect and provide freedom for our loved ones in Foxboro. Oh and to provide the same for overpaid ignorant NFL players like Stevie Johnson. . .Enjoy your freedom of speech provided by yours truly and all the other underpaid service men and women!!!
We live in a society of sensitive pansies! Grow some balls and take a joke!!
It made me chuckle..because it was a J-O-K-E...its hard to explain things to patriot fans..there a lil slow..lol..that's also a joke..so gets over it patties!
Hopefully the first one to rip him was an old English teacher.


text:
Urine test to detect alcohol use by liver transplant recipients
Liver transplant recipients who relapse to alcohol have a poorer survival rate than abstinent patients, medical evidence suggests.
Now, new research confirms that a urinary ethyl glucuronide (uEtG) test accurately detects alcohol consumption in liver transplant candidates and recipients.
"Assessing alcohol consumption is crucial in the selection of liver transplant candidates," said Paolo Angeli of Italy's University of Padova.
Equally important is the ability to detect alcohol use in liver transplant recipients so early intervention for alcohol relapse can take place, he added.
The study suggests that a combination of uEtG and the Alcohol Use Disorders Identification Test for alcohol consumption (AUDIT-c) are best in alerting doctors to alcohol consumption by patients undergoing evaluation for liver transplantation or who have received liver transplants.
Studies suggest that up to 49 percent of liver transplant recipients struggle with alcohol relapse, which may cause complications with the graft.
In fact, medical evidence found that transplant recipients who relapse have a poorer survival rate than abstinent patients.
For the present study, participants provided blood and urine samples at each visit to detect all alcohol markers.
Researchers detected alcohol consumption in 31 percent of participants, with uEtG found to be the strongest marker of alcohol use.
uEtG was also more accurate in predicting the amount of alcohol consumption.
The findings were published in the journal Liver Transplantation.
(Posted on 09-05-2014)
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text:
Age: 75
Occupation: Retired
Political party: Republican
1. Was Judith Miller of The New York Times right in refusing a court order to testify about an anonymous source and going to jail to protect that person's identity?
2. Please explain.
Reporters have no more right than anyone else to refuse a court order.
3. Were Time Inc. officials right in complying with a court order after all appeals failed and turning over documents that revealed the identity of a source promised anonymity by reporter Matt Cooper?
4. Please explain.
Time Inc. has same requirements as anyone else to comply with a court order.
5. If you were an anonymous source, how far would you expect a reporter and news outlet to go in protecting your identity? Would you expect them to obey a court order to testify if all legal appeals failed?
I don't believe there should be anonymous sources. If you can't back up what you say, then don't say it. Especially if it a government source. Government officials should not be leaking information regardless their motives.
6. The Cleveland Plain Dealer is withholding two stories it describes as "of profound importance" because they're based on documents leaked to the newspaper by people who would "face deep trouble" for having leaked them. Should the Plain Dealer:
7. Please explain.
Pursue the stories until the investigation is completed and can be published without "unnamed sources".
8. Should Congress pass a law shielding reporters from being forced to testify in such cases?
9. How would you define who deserves protection as a reporter or journalist? Check all that apply.
Mainstream news, Mainstream commentary, Free-lance