text:
Sub 1:30 Half Marathon - 2013
Sweet PR DJW!
Philly - I was at 5:27 at mile 1, 10:55 at mile 2 according to the fella at the mile marker. I didn't look at my watch then actually. I think I lost a little in the 3rd mile, but kicked it in pretty hard for the final 0.15 miles to make it about even split averages of 5:26.
RAN- awesome to hear you some doing some fast stuff.
DJW- way to go. You have now lined up your half and 5 k times much better. After all the great intervals you have been doing its great to see the race result you thoroughly deserve. Plenty more to come from you too I reckon. The bad news now is Mcmillen has you at 1.18 half and 2.40 ish full and based on my 1.27 my 10k is 39.50 which is slower than my tempo !
Mothers day here. Rest day for me. Going hiking round some old gold mining area.
Angel - mine is a 3:10, so I hope this training cycle and the 8 weeks from September 1st to October 20th will be enough to get me there.
DJW - Awesome time and congratulations on the PR/win! The thing I love about your mindset is that whenever you update your sig with a new PR you also update your goals to something lower. I am wondering if you do a race in november and set a PR if you will still set a new 2013 goal.
Kiwi - thanks. I suppose the running calculators are right, and I'll just have to even it out with a 1:18 then, lol. I hope your solid weeks of training pays off for you.
Joe - thanks. And abso-freakin-lutely if I PR in December and have another race before Jan 1st, I'll have a new goal set. Are you going to follow a specific training plan for the full, or your own custom plan?
DJW - holy crap man you are fast. Major congrats man, that is awesome!
me - sitting at 23 miles so far, doubt I will get a run in before heading off for the wedding tomorrow, but I will take it.
Thanks everyone for the well wishes and congratulations. Good luck to anyone else running this weekend and next weekend! Keep up the awesome running and I will see you in a week on the other side of this thing called marriage, haha. Again, thanks and keep on running!
Skippy- congrats!
Everyone else, good runs going on. I'm still in recovery mode doing mostly easy runs And low miles this week. Happy Mother's Day everyone.
DJW - WOW! Just WOW!!! Amazing time, crazy fast. I agree with PK about the predicted times.
spilima - have a good recovery, I usually run short slow doubles for a few days after a hard race and find I recover faster that way.
skippy - I'm surprised you were able to run that many miles the week of your wedding, nice job!
Joe - 7:15 might be doable by then, you should at least get a very big PR, right?
PK - Enjoy the rest, that hiking route sounds pretty cool.
me - 21 miles this morning, some of it with the group. Planning something short at recovery pace for tomorrow.
Skip- see you on the darkside brother.
Spilima- mothers day there too.
Djw- I think if you can stay at 60+mpw the times should line up. I bet you are still buzzing. I think a race report is in need here.
I managed not to run did our hike thru 150 yr old goldmine tunnels and then ate far too much at my parents.
DJW: Wow, that is fast! Congratulations on the OA win as well! Also, a very well planned race: you planned 17 min, and beat that for some seconds.
Angel: nice runs you have put together. Is 21 miles the longest run or you have more than that in the plan?
PK: Great mileage for you! Beautiful landscape to run. It's Mother's day here too.
RAN: Nice tempo intervals.
Joe: That bike ride alone would have wiped me. It's over 20MPH over 3.5 hours! Good luck with your plans this week.
Brent: How did the runs go?
Philly: Real wise to XT a bit... I need to come back to the gym, too.
Gold: It might have not been easy (especially after your leg and back issues) but you managed to run the tempo progressive, Good job!
Me: Friday: 5.1 miles easy,
Saturday was 11.2 miles @7:36 (18K @4:43/km). This is one of my best LRs, I did it progressively faster: the 1st 4 miles @7:48, the next 6@7:30, the last one @7:10. This was after an overnight rain and temp was 15-16C (58-60F) 94% humidity.
DJW - following my own plan. My ironman in august 31st, so I can't really follow any sort of full plan that assumes you already have a massive heart endurance base, a good run base and 8 weeks to work with, haha. My plan is on the side of my refrigerator and I cross off each workout each day. With that said I will have at least one 21+ mile run and two 18-19 mile runs during that training. I might also be able to sneak in a 18 or 20 mile run about 3-4 weeks out from marathon too. I have a good amount of speedwork built in too.
skippy - Good luck! Hope you kick some butt!
Angel - nice long run! And hell yes it should be a PR! :-)
jaime - real nice run at a great pace!
Me - easy 4.5 miles yesterday after work and pool. Today 1:20 minutes on bike.
DJW: Way to kick some ass.
PK: I bet the gold mining area is some interesting stuff.
Skippy: Sorry I missed the part about you getting married or about to get married. Congrats.
Jamie: Thanks. Awesome job on the LR. Keep it up.
9.46 miles this morning.
36.95 miles for the week.
Skippy - Congratulations! I hope it all went smoothly.
DJW - What an outstanding 5k! Sub 17 is fantastic!
Me - Just checking in. Lots of posts! I am still battling allergies. I managed 26 miles last week. It felt like 50! I think my plans to run another half this spring are out. This fall is looking more realistic. I am thinking about purchasing a new mountain bike, the one I have is 20 years old. I would like to add more variety.
Again, thanks everyone.
Kiwi - I'll just copy and paste the RR from the sub 17 thread.
Here's the paste.. oh and it was written yesterday, so the terms I used are off chronologically.
I didn't do much of a taper this week, aside from no speed session. My mileage is around the same, and I'll end up with low 50s again this week. I did a low volume 4x1/4 mile at 6 flat pace yesterday just as a sharpener for the race. I actually was forced to do that on the TM because of some torrential downpours we had all throughout last night here. I'm normally absolutely last resort on the TM, so that will give you an idea of how it was outside. Luckily it had dried up fairly well over night. Temp was much cooler this morning than it has been all week, around 50 degrees F, which plays to my advantage. The wind was calm, and it was overcast. I woke up 2 hours before the start, and immediately ate what turned out to be a much bigger and carb filled breakfast than normal. I was actually afraid I overate. I had two jelly covered waffles, oatmeal, a cup of greek yogurt, and a couple cups of coffee. I went for a light 2 mile run before I left the house. I also did another 1/2 mile warmup near the start with some random sprint bursts.
I did exactly what I wanted to do, and that was just keep even pace throughout. The course was fairly flat, out and back, with a few hard 90 degree turns where it jumps onto the sidewalk. I didn't look at the watch a whole lot, just an occasional glance to ensure I was around 5:28 pace or so, which I always was. Got to the 2 mile mark and the guy shouted 10:55, so I knew I was still good. I think I lost pace just slightly in the 3rd mile, but was able to kick the last 0.15 miles or so pretty good to get back where I wanted. The clock at the finish as I thought I read it said 16:54, but I was mistaken evidently. Official race time was reported at 16:51. It was good enough for 1st overall, course record, and a PR by more than 1.5 minutes. I officially skipped right over 17:xx which is pretty satisfying.
BBONNELL- sorry to hear you havent shaken the allergies. I cant blame you for the mountain bike thing. I enjoy other activities but to fit in a 60 mile week Im just too tired to do them.
Ran- building nicely !
Jamie- nice 11 miler at a good clip. Looks like you warmed into that one.
Joe- is that swimming pool or snooker pool !
Quiet on here today. I started my week with a 14km run at about 4.45km 7.40mile pace. Going to try for one of these every day and I will do a 10k tempo on the half course to get a feel of the pace I can sustain thru the offroad section.
4,2 miles with 4 x hill sprints after run.
Ok here I go...
DJW, you are a beast. Plain and simple. Awesome job!
skippy - Congrats and have fun!
Angel - One day I hope to be able to say "Yeah..I ran 21 miles today. NO big deal."
Everyone else - I see some good smart running. Good luck to anyone recovering/allergies/injuries.
Me - still managed 38ish miles for the week Post HM (including HM day). Monday was an easy 3.15, Tues 5.85 of track work and w/u, c/d, Weds and Thursday I took off, 6ish on Friday, 10.12 Saturday, and an easy 4.05 before working all day yesterday (yesterday starts a new week). By Wednesday I wasn't sore anymore, and Friday's run felt pretty normal. The last mile of Saturday's 10 I did some 30/30 accelerations the whole way home. Felt good. My goal is to try to bump it up to around 40 mpw now. I was afraid to jump right into it just after the Half, but I feel good and I think I was well prepared before, so as long as I don't do any crazy speed work I shouldn't hurt myself. Self restraint while trying to increase my mileage will be my biggest challenge. Suggestions are welcome! I would like to be sitting around 45 mpw by fall time.
Happy running!
Djw- nice RR and great run again. Very nice splits!
Pk- there's no such thing as easy too much! It's just preemptive energy storing. Solid start to the week.
Skippy- congrats on the wedding and enjoy the honeymoon.
Angel- phew 21 miles, I have no desire to run that many right now. Of course, I usually run my LRs solo so it's a bit tougher for me. Great job!
Jaime- I'm glad I'm doing it now b/c there's no way I could do 2 workouts, an LR, and crossfit 2-3x/week. Nice LR. I haven't run an LR that fast in some time and likely won't be able to again until the fall. Glad it was a little cooler, but still that humidity is rough.
Joe- lots of biking! I'd love to even pull of a super sprint tri let alone an ironman. I just don't bike much and I suck at swimming. I'd need to take lessons for sure to make sure my form is right, otherwise it could be the end of me.
Run- nice mileage! Looks like you're really coming back strong.
bb- sorry about the week. Sometimes we just have those phases when it feels like blah. There's no more halfs for me until the fall. Spring here is more like summer, and summer here is like hell.
Me- did the first crossfit class on Saturday. It didn't feel overly tough while doing it, but I knew that I'd be paying for it. Sunday morning I was aching and stiff all over. My goal was to run 2hrs or 14 miles, whichever was longer, but it didn't look good. My first mile was 9:23 and I was just not loosening up it felt like. I decided not to look at the watch after the first mile and just run as comfortably as I could. Somehow I loosened up over the next 3-4 miles in the low 8 range and really got loose by mile 11. I was able to actually get in 15 miles today just over 2 hrs (8:07 pace), not overly fast, but faster than I've been running LRs lately. Last four miles were 7:54, 7:42, 7:35, and 7:30. Finished the week with 51.5 miles. This week is a cutback week and hope to get 2 crossfit days in and get the sores out. Lots of foam rolling this week.
DJW - Congrats on that 1st overall finish! It has got to feel great to take one down. Were there any prizes for the winners? The local races here usually give the winner a free pair of shoes from the LRS or something of the sort. I hope you got a sweet medal or trophy to commemorate the win.
Angel - Nice 21 miles! I need to start training with a group again once I want to run further. It's hard to go that far solo.
PK - Sounds like a great Sunday to me. Training on the course is going to give you great confidence on race day.
jaime - That's a fast clip for 11 miles. Very nice finish.
Joe - Best of luck to you this August. I've thought about triathlons but I need to work on my swimming technique and purchase a better bike so it's regular old running events for me at the moment. I will look forward to reading that RR.
RAN - Glad to see you are building back up steadily and still posting a bit here.
bbonnell - Bugger that the allergies are still getting the best of you. Biking is a great change of pace workout. You can travel so much further and not put all that pounding on your legs while still maintaining aerobic base. I have a mountain bike in my storage shed that is too big for me. It needs some work and it's not getting any use currently. It's free to a good home. I've heard that shipping bikes is impractical and costly however.
tarface - If your next race isn't for a while you can just do a base building phase with one workout per week.
philly - I've never tried this CrossFit everyone is talking about. I also don't know how to use a foam roller.
me - Friday: 9.15 miles, Saturday: 7.17 miles w/ 4x 5' @ 10k pace (6:40/mi avg) + 2' recovery. Sunday: No run. XT: swimming.
TGS - I guess I should do that. I kind of feel lost in my training right now. I just ended a 16 week cycle that culminated in my HM with consistent weekly races since March. A friend of mine gave me a basic training plan that I followed. That's finished now though, and I have 3 weeks before my next 5k, then I have a pretty solid racing schedule for 10 weeks. Another 3 week break, then back at it for the fall season. My coach from my team is going in for surgery this week, so he won't be able to sit down to iron anything out with me. So right now I am flying solo for picking out workouts, which I know I am terrible at. I don't want to go backwards in my training, I want to be ready for my next race, but I also do not want to hurt myself (which I've done before - guilty of too much too fast).
Piwi - billiards
tarface - nice mileage post HM!
philly - nice run after the crossfit! And also, if you suck/hate swimming you should do duathlons! They are a blast, although the people that do triathlons say they don't like the du's because even though the first run is short you really feel the effect of that moreso than what swimming does to the run at the end.
TGS - thanks ... and I really like reading your interval workouts ... gives me some great ideas for ones I may want to try.
Me - took it easy last week with running, a couple easy runs, but I think I did something to my ankle where I didn't let it heal right or I twisted my knee/ankle wrong at work. I have an ankle brace and an ace bandage I can wrap around my knee throughout the day. Either way it hurts on and off whether I am running or not, so I am just going to ditch my running this week to let it heal. On the bright side, I am in a different role at work this week which usually winds up having me walk about 6 miles per day (wore a pedometer and that was the average). So I will get at least 30 walking miles, lol ... but I need to get rid of this niggle before I do damage. One week of less running, more biking and a good amount of walking won't hurt me. I did fit in 45 minutes of strength training today (none for past 3-4 weeks, could be why I am achy).
Jameigu - Solid long run on Saturday. Sounds like it was a bit humid, but that's a real nice temperature. Progressively faster runs are my favorite run on the planet. Good job dropping it down last mile feels great. Got the next 1:30 attempt planned yet?
Skippy - Congrats on the upcoming nuptials. Hopefully she wasn't wearing Julia Roberts running shoes on the alter.
tarface - Good post HM week. I'm having a hard time holding myself back. I wanted to run much more than I did last week, but I'm forcing myself to relax only a week out from the half.
DJW - Really enjoyed the race report. You did pretty dang good to run a pretty even split 5k. Having coached high school cross country for about 10 years now, I know that just doesn't happen very often. Two years ago, a kid from our state ran even splits to win the state, but he was 20 seconds back from the winner at the first mile. That takes an incredible amount of patience to do. In all that time, though, I don't know if I've ever seen a kid go from 18s to 16s (I've seen them skip the 18s before, but not the 17s). Good job and congrats!
PK - Music is half the reason I run! I'm a huge music guy (with no musical talent myself, whatsoever). During the winter, I'm able to exercise on the treadmill + watch basketball + listen to music. It's hitting three of my favorite things all at once. The good news is I found the iPod. The bad news is it was clipped to my shorts that went through the washer and dryer. I dried it out for two days before power it up. Still works... for now! BTW - I am utterly jealous of the landscapes you get to run. I live in a flat town (literally, we have not one hill) in Minnesota. My exciting runs around home consist of running on a gravel road or running around a lake.
Angel - I think 21 is right around the number where my mind goes from "...hey, it feels great to go out for a run" to the point where I question why I actually run. Good job keeping the miles up!
philly - 51.5 is a great week and doing a cutback week while you're getting into crossfit. I keep telling myself I've got to do a little more strength/core work. Maybe your lead can inspire me to try to get my two days a week in after my half.
JoeDumas - I'm not 100% sure I'm going to go down the marathon road again. I've just got the itch...
Me - Ran a solid 10-miler outside on Friday and 6 on Saturday. Took a day off yesterday for Mother's Day. I actually skipped the 10k race on Saturday because it was cold and super windy. I didn't really feel like paying $25 to go buck the wind for 40-some minutes and still not have an accurate picture of where I'm at.
I'm planning on doing a 2 mi wu - 4 miles at what I optimistically think I can hold for half pace (6:40-6:50-ish) - 2 mi cd. Hoping to get about 25 miles M-F with no real speed after today. Planning on doing this is much like a race simulation as possible. Been hydrating all day at work. Wearing all of the clothes I'm planning on wearing Saturday. If today's w/o is too much for me, it's obvious that I'll have to scale back expectations a bit. Really, I just want to know how I should approach the first three miles of the race. Right now, my goal heading into the race is a) sub-1:30, b) sub-1:34:53 (what I ran last fall) or c) just finish the race upright, get my body right, and move onto the next one.
Brent - I'm told patience is a virtue... When is your half coming up? I am always skeptical of trying to do anything "race pace" too close to my goal race. For me it's a head game. But I was able to do a bunch of road races leading up to my HM, so I had a good gauge of where my fitness was at to know what to expect. Anyway, best of luck to you! Hopefully we see a sub 90, if not, you'll just know what to do for next time!
tarface - My race is this Saturday. I've had a really strange training cycle. From my last half in October of last year, I essentially went 22 weeks of the best training I've ever done in my life. I then had a bit of an episode and I had to spend 5 days in the hospital and the next 3 weeks of training were really sketchy. I was put on a drug called a beta blocker that slows your heart down, so I went from running easy 6:40s on the treadmill to struggling to do 8:00 pace. It wasn't my fitness that was the problem but rather the drugs. The last couple weeks have been alright training, but last week I got the go-ahead to wean myself off the beta blockers. I think I have like three more pills so I'll be off of them completely on Thursday. I'm already starting to feel back to my normal self since I've cut my dosage in half and now I'm at 1/4 what I was taking.
Add to this, it's been a terrible winter here in Minnesota and I haven't been able to run a road race this entire spring because snow just melted LAST WEEK (!!!), so I'm looking at this as just a little confidence booster (or, if it doesn't go as planned, maybe a reality check). For my past three half marathons, I've always done something short at threshold or even VO2 (I was sorta training through the race) as close as the Wednesday before a Saturday race. I usually recover pretty well, so I think five days out from the race shouldn't be too bad. In all honesty, I like to do something quick and short race week to help keep my sharp.
I've been training since end of january for a race this weekend. Want to hit 1:30 for a half marathon. Last race in January I was at 1:37 and for my training I've hit all speedwork and tempo times. Any tips or advice on going for 1:30?? I'm super excited to see where I'm at and soooo nervous to not hit 1:30!
kiwi - not a big race, maybe 150 people or so. As far as competition...well I guess I can say after mile 1 or so, all I was concerned with was sub 17. At mile 3, I couldn't see anyone behind me. I don't think the lack of push from other runners hindered me this time though. Got a ribbon out of the deal, and $40 certificate to Dick's Sporting Goods. (not nearly as cool as your latest trophy)
tar - thanks. I think you should be fine to go ahead and bump the mileage if you're feeling ok post race. You know your body better than anyone in that case. You sound like you have the fitness capability to do that, and the discipline to know when to hold off.
Philly - very nice long run. It's always nice to loosen up better than expected mid-run.
TGS - thanks. I wish I would get a pair of shoes, or a gift card for a shoe place. Like I mentioned above though, the $40 certificate is cool. I'll get some summer running clothes out of it. Oh, and I just might frame the bib to commemorate but maybe not. And I'm worse than you there, I don't know what Cross Fit is, nor would I recognize a foam roller if I saw one.
Joe - smart move taking a little time off to heal. Takes discipline, but no sense in making the matter worse or just not healing at all.
Brent - hope you have a successful tempo. I do the same as you on a low volume workout, but I do it close to the race (like 2 days out). For this latest 5k I did a 4x1/4 mile the day before. I think it's a great sharpener, and usually it reminds your body of what is expected of it, especially if you're in a taper.
8 miles yesterday at a recovery 8:02 pace. Legs were still a bit sore from the 5k. Plan on 8 miles tonight.
lilmoemoe11 - welcome. What's your tempo like? (distance, speed) A very good gauge for many runners has been a 6 mile or 10k tempo. Meaning the pace you can hold in the tempo, even though it may feel hard in training, will be close to what you should shoot for in the half. This is provided there's been a solid training cycle and mileage base well established, which you seem to have accomplished.
I've been doing 8 mile runs with 4 miles @6:48; 8 yasso 800's @3:10; 5 mile repeats @6:11. I'm going for a 6:52 pace on race day.
DJW- Im glad you got something for your win. The 5ks I go in here over summer are a weekly affair with no prizes. I would be happy enough with a PR anyway. Whats up next for you ? That cross fit stuff is huge here and in Australia. The housewives love it. You see them at the beach reserves boxing and pulling stuff around with some big handsome muscly dude with tattoos running the show haha.
Brent- glad you got your ipod back. Good luck for the rest of this week.
Tar- Increase your mileage and cut back on hard workouts till you get used to the mileage. Go by feel.
Joe- I hope that leg heals for you. Take it easy.
Gold- yea nothing like familiarity with a course.
Philly- Im not saying that everyone who does crossfit is a desperate housewife lol.
So I went and did a 10km tempo today at lunch. I ran 2km warmup and 2km cooldown either side of it. I ran the 10km tempo as one lap of my next half marathon course which includes 3km off road with a roller coaster of hills. splits were 3.52, 3.56,3.54,3.55, off road section starts 4.01,3.56,4.13, back to road 3.58, 4.00,3.57 total time 39.18.
Pretty happy but no way I could do another lap at that pace. The worst lap 7 had some nasty hills.
I will do another next week and slow it down to about a 40 min even.
Oh and its fun running sub 6.10 min mile pace blowing past all the other runners at 9 min mile pace haha.
I ran on the bike path on the road and caught up to this old guy on a bike. It was pretty funny overtaking him as he was pedaling quite hard.
PK - That is a beautiful course for your half! That's a pretty strong tempo, feel good about it. It's more than 40 seconds faster than my 10k PR :-)
lilmo - Welcome! If your base is 40mpw+, I think you have a very good shot at going sub 90. 4 @6:48 is very good. Extend it out to 6 miles and see how you feel.
Brent - Good luck this weekend! We are all pulling for you. You've overcome a lot recently. Good to hear that your almost off of the meds too.
Me - Today I decided to go out and run 5 miles at a comfortably quick pace. That turned out to be 4:32/k (7:18/mile) ave. pace. I've lost some fitness and am not especially comfortable running outside. Running on the TM for the last few months has made me soft! I don't think I was as fit as I thought I was going into my half. I should have done more training outside. There is a big difference to me between the TM and outside running, meaning, I think the TM is easy compared to hitting the road and throwing in wind and hills. I'm improving by the day now with my allergies, I should be able to jump back into more regular running and then put together a plan for the fall.
Great job everyone.
LT runs of 6 miles are really good to put you in the discomfort zone and often give you an indication of your current half marathon fitness.
Good luck I hope you nail it.
Bbonnell- I was shocked by my fitness loss too. I think I thought it would be easy to get back to speed but its tough. I guess another running lesson. Youve had a hard time of it. Allergies hit right at the heart of your running strengths, breathing !
I think 3- 4 months of uniterrupted solid training is what is required to get back to some good form.
kiwi - nice tempo. especially with those wicked hills, that is some great training. I agree, it's always a good sign of fitness when you come up on someone running who is struggling and breathing hard and just breeze by them at a very easy pace. You're looking promising for your half.
bbonnell - maybe it's just me, but I'm the opposite as far as TM vs. outside. I can put the TM on 7 mph (more than 8:30 miles) and it feels a very hard pace for me, even though my easy pace outside is now around 7:30 miles. Now mind you I hate the TM, so maybe that's the reason. Or maybe my TM needs calibrated, who knows. I'm glad your allergies are improving.
lilmoe - Are you naturally a progressive type runner? If so, go out maybe just a couple seconds per mile slower, and gradually drop down. If not, I would go out at exactly goal pace and just try to hold it the whole way. Trust your training...that is, there may be times where you think "there's no way I can hold this for 6 more miles"...but with a solid mile base and training cycle, you can hold on.
8 miles @ 7:27 last night
bbonnell/DJW - I'm the same as bbonnell on this one. I can fly on the TM and then I get outside and I always slow down considerably. My treadmill has some hills programs built into it which slows up going uphill and speeds up when going downhill (yes, my TM has a downhill setting, too), but the program tops out at like 8:00/avg pace (flat, my TM goes up to 5:00/pace). That being said, I think I train harder on the TM because my body doesn't have the option to slow down. I've often thought that maybe I should do half of my workouts on the TM, half of my workouts on the track, and my easy runs and long runs outside. I'm pretty soft when it comes to weather, though. "Raining... hmm, better hit the TM"
PK - I've been pretty shocked at how much fitness I've lost in such a short time. Because the drug slowed my metabolism, I also gained 10 pounds in a month (which is pretty shocking for me), so I think I'm in the same boat. I need 3-4 months of solid, solid training to get back to where I was in March. The fitness definitely leaves you quicker than it comes back... that's for sure! Don't know if I've ever passed anyone on a bike - good job!
lilmoemoe - Welcome to the board. If you stick with it, I think you will find this group to be super encouraging, knowledgeable, and motivating. What kind of race times have you done in the past. You've mentioned you ran a 1:37. Is that your PR? Good luck on your upcoming race.
Me - The tempo was not a success last night... well, not really. My goal was to run a 4 mile tempo at the track to see if I could keep it between 6:40-6:55. It wasn't an ideal day for a tempo as it was the first really hot (upper 70s) day of running I've had all year and it was really windy. I ran the first 400 way too fast. In my head, I had figured out that I needed to be at 41-42 at the 200 instead of 51-52 (basically, was on pace for 1:20 rather than 1:40 due to bad math). I wound up running 6:38 the first mile and could tell I was hurting a bit, but not dying. After 6 laps on the track, I was slowing to over 7-minute pace so I just stepped off. Really, this workout wasn't about getting in a workout but rather finding out can I maintain sub-1:30 pace comfortably. I don't think I can yet. So, I got what I needed to get out of the workout... why kill myself to answer the question "...can I run sub 7s?" I think my "performance dehancing drugs" combined with two bad weeks of nearly no running, no speedwork in the last six weeks, and struggling to run 8 minute miles while on the meds for about 3 weeks has set me back a bit. My plan is to just run the first few miles comfortably and try to really press the middle parts of the race and see what I have, but really to have no expectation. I'm kind of viewing this race as a baseline for which I can base my upcoming training off of. I really would like to be in the ballpark of where I finished last year (1:34). More than anything, I want to have a positive running experience and just close this chapter on defibrillators/drugs/no running/slow running and get my training back where it was a few months ago and beyond.
Brent - that sounds like a harsh crash. I think your race approach is probably correct, you may want to be even more conserative and make sure that you finish real strong.
Crossfit - I don't do it, but my sister does and says it helps her running. Of course, I feel the same way about doing pilates. So on one hand we have the gender stereotypes switched, but on the other I think that means we each get more out the workouts because they push us where we naturally aren't pushed much.
Me: was doing post run striders today on the track - jogging curves and striding the straightaways. A guy just jogging passed me on a curve and said "I have no idea what you are doing, but it looks miserable". Fairly random comment. Not sure if it says more about his running knowledge or my sprinting form.
Hi all,
As a way of introduction, I will start by saying that running has become a part of my life only recently when 3 years ago i joined for the first time a local 7k run. I went on to run a few 5k and 10k just for the fun of it without any specific training. Last year i attempted for the first time the HM distance, in Spring 1:50:30 and in Autumn 1:47:21, without specific training. My primary goal was (and still is) to be fit and healthy.
That being said, after the 2012 Autumn run i felt it was time to take a more structured approach and have a training plan for the HM race in Spring 2013 i registered to. Running was now about trying to exceed my known limits, pushing harder but still having pleasure from it. I started training regularly 4x week (Mon tempo run 5k, Tue easy run, Thur intervals, Sat long run) with some breaks due to work commitments.
At race day i felt a little nervous but i ran with all the energy i accumulated during the winter training. It was my moment of truth. My result - Prague HM, Czech Rep, April 6th, 1:34:57. Even with all the training, I could not believe what my watch was telling me at the end of the race and moreover i did not feel exhausted. Just the great feeling of overcoming something i would have never imagined possible. A Sub 1:35 HM.
And that brings me to the forum topic... Sub 1:30 goal is starting to sneak into my mind for my next race in September. Would that be achievable? Am i too ambitious? What does it take to make it, for those of you who already passed that landmark? I am thinking mental strength, food habits, dedication, etc. I would be more than glad to read your experiences.
P.S. English is not my native language so i apologize for any spelling or grammar mistakes.
DJW/PK - thanks for the well wishes! So far, so good. About 4 hours of yard work and 4 hours of biking in the first 3 days of this week with no running. Less pain so far. And very nice 10k Piwi!
brent - nice outlook and way to take your results objectively. My thoughts would be to have fun at the half marathon and use it as a training day, but since you won't be chasing a PR take that rare occasion that we don't give ourselves to just go out to a race/event to have fun and enjoy the fact that you are fit enough to enjoy the surroundings while running at a pace that would cripple most others.
And I felt the same way about the treadmill. I was able to do 6 miles at 6:52 pace on TM without a problem, but when I tried to do it outside I couldn't get any better than 7:03.
lfp - as long as you have pants under that skirt it's all good ... j/k. I can't say much my wife goes to the core basic training class at the gym while I don't.
PT - welcome! Even though you only have 4 days of running, doing a tempo AND intervals in the same week would be rough, I would think. Congratulations on the gains you have made thus far and with an extra day of running, some extra miles and following the advice of others on here I do not think a sub-1:30 would be out of reach for you.
Me - no running ... doing a simulated 8 days of california on the exact same days that the pro cyclists do a Tour de California race. So I watch it on TV while I do the workout on my screen. Very fun so far along with sprints, King of the Mountain, etc. Supposed to rain and thunderstorm the next couple days, so glad I got all the yard work done and will be doing no running outside and a lot of indoor cycling. I got 7 miles of walking in at work on Sunday at work and a 1-1.5 mile walk with my dog yesterday. Just wrapped knee and put on ankle brace while getting ready for work even though it isn't really hurting right now.
Brent - Lesson learned. Good thing it was on the track and not the HM course. We've all been there. Good mindset, and best of luck! You never know; you could still end up surprising yourself. Best of luck on the health recovery as well!
Lilmoemoe - Good luck on your race. It looks like you did the work and will be ready for whatever ends up happening, but I'll say a prayer to the running gods for a sub 90 for you!
PK - Thanks for the advice. I know that's the logical way to go about increasing mileage, and that now at the beginning of a new cycle is the time to do it. Self restraint is the hard part.
It sounds like you had some fun being a speed demon on your run. Good tempos!
Bbonnell - I hate TM running, but do it out of necessity in the winter months (too dark or too dangerous road conditions). If you can, try to get out more and you should start to see a difference. I actually found that I was running better times outside, because my gym is incredibly stuffy and I would be way too overheated to run anything sub 8:30.
LFP - the random comment made me laugh out loud in the office. Thanks for the chuckle!
PT3839 - Welcome! I would like to say that your goal is achievable, because I have the same exact one! I ran a 1:35:31 HM May 5th (last week) and would like to crack 1:30 by my next HM in October, so pretty much the same time frame that you have! I would say with a good training cycle, you should have a realistic shot. It's a good sign that you did not feel tired after your last HM in April. You probably have good endurance, but will just need to get the speed to drop your pace. What were your mile splits like? Were you running a fairly consistent pace the whole time or are you a progressive runner?
After my last half I was EXHAUSTED. The last 1.5 miles were a real test of mental strength, and from pictures I've seen it looks like my form completely fell apart too. That being said, I know I need to work on my endurance; I have the speed. But I knew going into my last half that I was lacking in endurance; I only averaged 30 mpw (an inconsistently; some weeks 35 some only 20). My plan is to be more consistent in training - I will try not to let life get in the way this time. Also, I am working on bumping up my mileage now to 40 mpw.
Me: with all that said about doing too much too fast and trying to bump up my mileage, I think I may be getting plantar fasciitis. This could be a number of things - I raced the half in my racing flats (first time I've ever done that, and longest distance by far that I've ever run in them), I upped my mileage, and I've also corrected a lot of my form which has drastically changed the way the entire right side of my body was working. I think it's mostly the latter with a combination of the former 2 that is causing the problem. I'm hoping that with proper icing/stretching/foot exercises I can get through the "growing pains" of form changing without having to miss too many miles. Yesterday I did an easy 5 @ 8:33 pace. It felt faster and my watch was beeping all over the place; I think my GPS may be on the fritz. Today is supposed to be my track workout with the team for the week, but I may take it easy.
Good day, all!
I would also benefit from ay advice anyone has for you, since again, we have a similar goal. Best of Luck to you over the next few months! I'll be sure to keep you updated on my progress.
tarface - Try this taping technique for PF if you are interested: http://community.runnersworld....or-plantar-fasciitis. It worked very well for me.


text:
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subset: commoncrawl


text:
RESEARCH TRIANGLE PARK, NC - Farmers are one step closer to an innovative solution that will help manage tough weeds, maintain advances in conservation tillage practices and enhance productivity. BASF Crop Protection today announced the submission to regulatory agencies in the United States of the registration application for Engenia™ herbicide, a technologically advanced dicamba formulation.
Farmers will be able to use Engenia, in combination with other herbicides and agronomic practices, in an effective, weed control system enabled by dicamba-tolerant crops currently in development. "Farmers fighting against herbicide resistance have an important new tool in Engenia which, field research shows, will offer excellent weed control and crop safety, as well as low-volatility characteristics for improved on-target application," said Paul Rea, Vice President, U.S. Crop Protection, BASF.
Engenia will deliver broad-spectrum burndown of more than 100 annual broadleaf weeds, including tough, glyphosate-resistant weeds like Palmer amaranth, waterhemp, marestail, velvetleaf, morningglory and giant ragweed. In fact, field research demonstrates that Engenia is more effective than 2,4-D on many problem weeds, such as velvetleaf, marestail, giant ragweed and morningglory.
A registration decision by the U. S. Environmental Protection Agency (EPA) for Engenia is anticipated in a parallel time frame with commercialization of a dicamba-tolerant soybean system. Commercialization of the dicamba-tolerant system for soybeans is expected in the U.S. mid-decade, with cotton, corn and canola to follow. "Farmers have only a few post-applied herbicide options in soybeans," Rea said. "Engenia offers an additional site of action for post-emergence control, and can also be used preemergence in dicamba-tolerant soybeans, giving farmers maximum application flexibility to target key weeds."
As the industry's leading dicamba innovator, BASF utilized its technical expertise to develop Engenia, which offers improvements in performance and physical characteristics of dicamba that further minimize potential volatility. As with any post-emergence herbicide, proper application techniques are critical for managing spray drift and maximizing on-target performance. BASF is committed to herbicide best practices for sustainable use of its products, including stewardship programs that encourage proper application and integrated weed resistance management practices. BASF will provide ongoing education to support these best practices and on-target application, including the On Target Application Academy, which provides information to growers who self-apply herbicides to help them get the most out of every application.
"With innovative solutions, technical support and educational tools, BASF is a grower's No. 1 partner for managing weed resistance by providing more corn and soybean herbicide sites of action than any other crop protection company," Rea said. "The registration application for Engenia, as well as the recently launched OpTill® PRO herbicide and Armezon™ herbicide, demonstrates our commitment to provide growers with new chemistries to maximize their yield potential and proactively manage resistant weeds." For more information on herbicide best practices, please visit http://agro.basf.us/stewardship/herbicide-best-practices.html . For more information on BASF Crop Protection products, visit http://agproducts.basf.us, like us on Facebook and follow us on Twitter.


text:
Bright and Modern Apartment
숙박 가능인원4
침실 수2
면적70 m²
Floor No.2
- 에어콘
- 인터넷
- 수건
- 가족 / 아이들과 친근함
- 부엌
Accommodation summary
|calle della testa, 30121 Venezia, 이탈리아
|Acceptance rate
|Response time
|A few hours
|Calendar updated
|2 weeks ago
Beautifully restored in a classic style, the apartment features terrazzo floors, blond walnut doors and timeless furniture. Plush white seating features alongside a dining table in the bright living room. Flat-screen TV is mounted on the wall.
Two comfortable bedrooms fit to sleep up to 4 people are present. All the appliances needed to prepare tasty meals are placed in the kitchen. A washing machine can also be found here. The bathroom has a tub and a shower.
Walk for less than 5 minutes to the Jewish Museum of Venice. Venezia Santa Lucia Train Station is 800 metres away. Piazza San Marco Square is a leisurely 20-minute walk away.
Plenty of bars and restaurants serving traditional fare can be found on the surrounding streets.
숙소규정1. DEPOSIT. A deposit (cash) of Euro € 300,00 is asked before the entrance in the located apartment to guarantee the actual rental conditions.
2. ARRIVAL AND DEPARTURE TIME. For arrival in the night, after 21.00, Euro 20,00 will be debited, after 24.00 Euro 30,00.
For departures before 6.30: the cost of the supplement is 30.00 euros for departures between 6:30 am and 8:00 am on the supplement cost is 20.00 euros.
5. BED LINEN AND TOWELS. For two guests, it will be provided, only one room. In the event that 2 guests had the desire to sleep in separate rooms, must be inform the owner at the time of booking. However, the additional cost will be 20 € / day with the addition of 10 EUR for additional bed linen.
- is forbidden to smoke or produce any kind of smoke;
- clients are requested to leave the refrigerator clean that is to say without food inside, otherwise € 10,00 will be deducted for the disposal;
- at the check-out, clients are requested to leave the apartment and the kitchen in order, that means with clean dishes and glasses otherwise € 30,00 will be deducted for cleaning;
- before leaving , customers need to carry out of the apartment the garbage according to the rules of section 10, the penalty will be of Euro 30,00 for the disposal.
|Weekly rate for up to 2 guests
|98783775 ₩
|2 명 이상시 가격
|1334970 ₩ 1박당/
|2 weeks
|Check-in before
|환불 규정
Great apartment in interesting, quiet yet central location. Well equipped, comfortable and clean. Location means you have cafes, restaurants and bakers on your doorstep but are just that bit away from the main drag so it has more of a neighbourhood feel about it. Owner welcoming and pointed out good places to eat nearby. We particularly enjoyed Osteria da Alberto just 3 minutes walk from the apartment.
The apartment was nice, elegant and good location. The wifi was unfortunately very slow and unreliable. Wasn't very pleased about the treatment of the host either. 2 days before the journey I got a message that we should sleep in a hotel because nobody would be there for the check-in. Apparently there were some things unclear about the agreement that we made. Kinda weird that you contact your guest 2 days in advance and immediately threaten about the stay that you already paid for.
Veldig sentral leilighet, litt utenfor de store turistmassene. Dagligvare i nærheten, bakeri i nabohuset, og mange restauranter i umiddelbar nærhet.
Leiligheten fungerte perfekt til vårt bruk. Hyggelig vertskap som holdt avtaler og var presise.
Perfect place for a Venice stay in an interesting area directly at the campo Santi Giovanni e Paolo. Only 10 minutes walk to Rialto or Piazza S.Marco. Good direct "Vaporetto" connection to Airport, Cimitero and Murano.
The Apartment is very nice, good friendly and modern atmosphere, we felt very comfortable. The owner cares much about the guests. We can recommend Daniele's apartment very much.
Very nice appartment, clean, accomodation very good. Situated in a quiet environment. We had a pleasant stay there. Recommendable for sure.
Also the host has been very helpful where needed, good contact.
Typically about Venice is that everything is reachable by foot and mostly in an acceptable time. This made the situation of the appartment actually an ideal place to stay.
I can really recommend this apartment. All the communication with the host was quick and practical. A beautiful, clean and nice apartment placed in a central but calm area. Next door is a bakery a tobacco shop and a pleasant restaurant. A lot of good restaurants and shops nearby. No disturbing noices though. The only weak thing was the wifi. It was unstable and slow. Appearently a 3G based router, so I needed to go down to some cafe on the street to be able to do some work.
Die Wohnung von Daniele ist sehr zentral, uns hat der Aufenthalt sehr gut gefallen. allerdings muss schon von Anfang an mitgeteilt werden, dass wenn notwendig beide Schlafzimmer benutzt werden. Wir hatten deswegen noch Diskussionen, da dafür noch ein Aufschlag verlangt wurde.
Die Unterkunft hat eine perfekte Lage, um Venedig zu Fuß zu erkunden. Markusplatz und Rialto sind innerhalb einer Viertelstunde erreichbar. Vaporetto-Stationen nach Murano/Burano bzw. dem Flughafen liegt ca. 10 Minuten entfernt. Die Wohnung ist ideal für 2-3 Personen, sehr sauber und praktisch eingerichtet. Aufgrund der Moskitos und der Bäckerei, die um 2 Uhr ihren Backbetrieb startet, empfiehlt es sich, nachts die Fenster geschlossen zu halten. Eine nette kleine Gaststätte mit italienischen Gästen und sehr freundlichem Personal ist direkt eine Haustüre weiter. Bei Anreise am Morgen sollte man beachten, dass der Einzug in die Wohnung erst ab 17 Uhr möglich ist. Im Großen und Ganzen haben wir uns wohl gefühlt und empfehlen die Unterkunft gerne weiter.
Wir fanden die Wohnung vor, wie hier beschrieben.
Sie ist gut vom Flughafen erreichbar, liegt zentral ca. 10 Minuten zum Rialto und 15 Minuten zur Piazza San Marco. Die kleine Kirche Santa Maria dei Miracoli steht direkt um die Ecke. Malerisch. Es gibt einen Supermarkt in der Nähe, Restaurants und kleine Bars, die auch von Venezianern frequentiert werden. Direkt neben dem Haus gibt es eine Osteria und einen Bäcker. Der Bäcker ist ein kleines Manko, denn die tollen Backwaren haben Ihren Preis. Nicht im wörtlichen Sinne. Die Backstube beginnt allerdings zwischen drei und vier Uhr morgens mit dem Backen, was im Schlafzimmer deutlich zu hören ist...Der Ausblick aus dem Ess- und einem Schlafzimmer auf die Basilika Santi Giovanni e Paolo ist - besonders in den Abendstunden wunderschön. Die Wohnungsausstattung ist sehr gut. In der Küche ist alles vorhanden, was man für selbst zubereitete Mahlzeiten benötigt. Die Betreuung durch den Vermieter ist zuvorkommend und unkompliziert. Wir können die Wohnung nur empfehlen!
The apartment is elegant -- very special! It is well-located with a beautiful view of San Giovanni e Paulo. It is immaculate, and well maintained and cared for. Given this, it is very understandable that Daniele has laid out a number of rules and procedures that apartment renters must follow.
At the same time, of all the apartments we rented in Italy over the course of a month, this experience with Daniele felt like it was "all business" and the least personal experience we had. We'll give two examples to illustrate our point: First, our cell phone was not working in Italy, so we were very dependent on the internet in the apartments we rented. All of the other apartments had functioning wifi internet connections that were password secured and reasonably fast. However, in Daniele's apartment the internet was not only unreliable and painfully slow, it was not secured with a password. When we met with him to get the key and give him our deposit, we expressed our concern, but his only response was that "the wifi is free." Second, from the rules and "potential fines" that Daniele lays out for the renter, he makes it clear that if you need to contact him because of any problem, there will probably be a fee assessed. At none of the other apartments did we feel this kind of impersonal disconnect even though we never needed to contact any of the others after our initial meeting.
- 확인된 숙소의 품질
- 모든 호스트는 전화로 입증되었습니다.


text:
Address 940 Monroe Avenue Nw
Apt. 358
Grand Rapids, Michigan 49503
United States
Apt. 358
Grand Rapids, Michigan 49503
United States
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Seeking Associate Attorney We are a prominent law firm generally engaged with representing prestigious medical treaters, hospitals, industry and insurance companies in complex litigation. The pract...
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A. Harrison Barnes is a well-known attorney throughout the United States. As a member of the Malibu community, Harrison is committed to serving the needs of Malibu residents and businesses in legal matters.


text:
>Racing>Lost That Loving Feeling 10k
Not dead. Yet.
I've been struggling to keep motivation up over the last month or more and I have a race coming up this Sunday. Trying to figure out how I should pace it.
I was running 35-40 miles a week for a few months before my last 10k and I ran a 47:50. I was ecstatic about the time (I was hoping to beat 50:00).
A week after the race I hurt my foot, and I've been struggling ever since to get back to those 35 mile weeks. Instead, I've slowly fallen off to several sub 20 mile weeks. My foot was back to normal again after a week and a half, but I just haven't been able to get my mileage up. I think it's more of a psychological thing than physical. On the other hand, I also tried to add weightlifting to my schedule during that time, and at the same time, the heat has begun to break me down. I'm seeing 80+ degrees during lots of my runs and I'm feeling the heat break me down while I'm out there.
So, two questions: First, how should I pace my 10k this weekend? (They are predicting 105+ degrees as a high...probably 70+ at race time) Second, what should I do to get that loving feeling back? I'm currently just trying to hold on to my fitness as best I can, but I feel it slowly slipping away.
Thanks for your advice!
MTA: Coming up on my 1 year running anniversary at the end of July!
How can we know our limits if we don't test them?
an amazing likeness
In your log you have Easy runs around 8:30 min/mi and tempo runs around 7:40 min/mi. You're not feeling great. It will be hot. If I've got all that correct, then the signs point to targeting 7:45 or 7:50 pace to start and either fade a bit in the heat, or pick up to your tempo pace.
As to the mojo thing...that's on you. There's a reason we call then workouts and not fun runs.
(mta: fixed typos)
I've done my best to live the right way. I get up every morning and go to work each day. (for now)
When I started running again after a hiatus of a year plus, I tried to run every day, 6 miles a day. That is about all I did and I never cared how slow or fast I ran it. My motto was to make it enjoyable, or at least as enjoyable as possible. If it was hot or I was sore or sick I would slow down to avoid making it seem too much like work. Sometimes I would just stop if I felt I was working too hard or getting too hot, etc. 3 1/2 years later, i pretty much do it the same way (of course my easy pace is somewhat faster). I have at least two and sometimes 3 hard workouts a week where I am really pushing myself (these are always run with my training group), every other workout (I do about 10 - 12 runs a week) is as slow or as fast as I feel like running. If I feel like stopping during one of these non-workout runs, for water, because I'm too hot (SWFL it gets real hot), to talk to a dog or a person or look at a view, etc., I stop. I've also started running with others more to help them with their motivation, which helps me collect my miles for the week. Sometimes I run with a local running group.
I guess what I'm trying to say is to keep the majority of your runs from seeming too much like work. At some point, lacing them up and getting out the door will become automatic.
PS. After looking at your log, I think your normal runs are being run too fast. In the latter part of 2011 when my 5k time was about where your current 5k time is, my easy pace was about 9:30-9:45 so that's the pace all my runs were. I would recommend targeting that pace.
As far as the 10k pace part of your question, I'm no expert, but I have a 10k PR from about two months ago where I started about a third of the way back (about 600 runners), took it easy for the first half mile and then settled into a nice comfortably hard pace that I knew I could hold for 6.2. Then I just started targeting runners ahead of me and picking them off passing over 100 of them as they slowed from going out too fast and I kept my pace right on target. Much more fun doing it this way then going out too fast and getting passed. Wound up winning my AG and finishing around 30th (not a real fast field).
As to the mojo thing...that's on you. There's a reason we call then workouts and not fun runs.
It's true. We all have to fight those doldrums from time to time and figure out how to light again the fires of love. For me, racing goals are #1. Without them (I hate to confess this), I'm not even fully sure I would run at all.
- Joe
We are fragile creatures on collision with our judgment day.
I'm with jaybar - we run first for enjoyment, second for racing and PRs. My 10K PR is similar to yours, yet my daily runs are typically at a 9:15 - 9:45 pace. Big difference. It's beautiful out there at 5:30 am before the city wakes up. Just a few other runners and cyclists, and a lot of birdies.
Well at least someone here is making relevance to the subject. - S.J.
Thanks for the advice. I think I'll try to slow down a bit for the summer and then re-evaluate when it cools off. Really, I already try to slow down, but always end up speeding up again. I think 9:00 - 9:15 would be pretty comfortable. Any slower than that and it feels uncomfortably slow. Maybe that will get me kicked back into gear. I guess I can try doing my runs an hour later when it's a little cooler too.
I'm also going to sign up for a fall half and start regular training for that. And then perhaps a spring marathon to follow!
We'll see how this race compares to my last one when I was running a lot more. I think I'll shoot for the same pace like MilkTruck suggested and then play it by ear. Not worrying about getting a PR means I can have more fun with it, which is kind of nice. Or...I could just try running it by feel. That would be an interesting experiment considering I always run by my watch.
My best races have been when I wasn't really trying to run hard; just comfortably fast and relaxed. Good luck!
My best races have been when I wasn't really trying to run hard; just comfortably fast and relaxed. Good luck!


text:
Alex Delfont and Shaun Crook make some interesting audio hardware for synth heads. The toys they have for sale called Delfy Originals are reasonably priced from 35-135 British Pounds. Here's a few videos of what they have to offer:
Delfy Creations SS-1 from Delfy Creations on Vimeo.
Delfy Creations SSVC-1 from Delfy Creations on Vimeo.
Delfy Creations Square Stepper from Delfy Creations on Vimeo.
I love unique stuff like this. It seems in line with some of what Curious Inventor, Atomosynth and some others non-giant music tech corporations are doing. So out of the the stuff Delfy offers what do you like the best?
For more info: delfycreations.com or myspace.com/delfycreations


text:
Former UF safety Evans will start for Jaguars
Published: Friday, September 27, 2013 at 6:01 a.m.
Last Modified: Saturday, September 28, 2013 at 12:53 a.m.
JACKSONVILLE — The Jacksonville Jaguars will be without safety Dwight Lowery against Indianapolis on Sunday, leaving them with two rookies in the back end.
The Jaguars (0-3) will go with Johnathan Cyprien, a second-round draft pick, and sixth-rounder Josh Evans against the Colts (2-1). Evans replaced Lowery (concussion) on the second play at Seattle, and the duo was torched.
Jacksonville's receiving corps is equally problematic.
Although tight end Marcedes Lewis (calf) will make his season debut, the Jaguars will be without receivers Stephen Burton (concussion) and Mike Brown (back). With Justin Blackmon suspended one more game for violating the league's substance-abuse policy, the Jaguars are down to two healthy wideouts: Cecil Shorts III and rookie Ace Sanders.
The team likely will sign receivers Jeremy Ebert and Tobais Palmer off the practice squad.
Reader comments posted to this article may be published in our print edition. All rights reserved. This copyrighted material may not be re-published without permission. Links are encouraged.


text:
ASUS A88X-Pro Review: Kaveri, Kaveri, Quite Contraryby Ian Cutress on 4/22/2014 11:59 AM EST
- Posted in
- Motherboards
- Asus
- Kaveri
34 Comments
Back to Article
Antronman - Tuesday, April 22, 2014 - linkIt's Asus.
Of course it's going to be recommended.
Every fool knows Asus is #1 Reply
yannigr - Tuesday, April 22, 2014 - linkAnd those who are not fools? What do they think about ASUS? :P Reply
HanzNFranzen - Wednesday, April 23, 2014 - linklol!! =) Reply
Yorgos - Tuesday, April 22, 2014 - linkI am really happy with asrock extreme6+, which packs more features
+1 64 Mbit Flash ROM (awesome feature)
+1 HDMI (4 monitors in total)
-1 eSata (instead of 2 on the asus)
-2 usb2.0
+1 Sata
+ power and reset buttons (f* great feature)
+ doesn't make you look like a pimp with gold teeth
+Wake on LAN
+ cheaper for around 20 € in my country than the asus
In my opinion you CANNOT beat those feature with a better price and better benchmarks.
That's why I never read the conclusions, If I wanted an opinion I could ask also my dog, both of them have the same value. Reply
Alexvrb - Tuesday, April 22, 2014 - linkWhat about PWM (4-pin) fan headers? If I was in the market for this kind of board, this A88X Pro would be the one I'd get, just because of its abundance of 4-pin connectors (5 of them). Most ATX A88X boards have... 3? With maybe one or two 3-pins to go with them. Yeah, you can get splitters (better get well-made ones) but then you can only monitor the speed of one of the connected fans per motherboard header. Reply
Antronman - Wednesday, April 23, 2014 - linkYeah.
And it's ASUS quality. Reply
Alexvrb - Wednesday, April 23, 2014 - linkWhich, most of the time, means it's good. I've been burned over the years by most of the major manufacturers at least once, including Asus. Sometimes it's a hardware/design issue, sometimes it's software/firmware. On occasion it was a problem with the chipset itself, and not entirely the manufacturers fault. About the most solid boards I used were by Epox, hilariously enough.
But yes, overall I'd consider Asus to generally produce good boards, particularly if you're buying one of their "premium" models. Reply
tuklap - Friday, April 25, 2014 - linkI just hope Asrock placed anti surge ic's and esd protections :( Reply
just4U - Tuesday, April 22, 2014 - linkIn my opinion none of this matters until they finally release the A8- 7X series processors. Don't know about the rest of you but I've been eyeing it for multiple builds simply because of it's price/performance ratio. I'd expected it to be release already. Reply
HiTechObsessed - Tuesday, April 22, 2014 - linkMy problem with these APUs is something like the A10-7850k costs $180, or you can get the 750k for $80, and a 7770 GHz for $100 and blow the 7850k out of the water in performance. APUs don't make sense on large boards like this when you can pair the same CPU up with a dedicated GPU and get much more gaming power. Reply
Ortanon - Tuesday, April 22, 2014 - linkEXACTLY. I've been scratching my head on this one. The only possible argument would be that you can cram more gaming into a smaller case, but that's an idiotic argument because 1) who the hell is so desperate to fit a system down to the millimeter and 2) the real-life difference between mini-ITX and micro-ATX cases is often one or two inches in any given dimension.
So ultimately Kaveri is, unfortunately, a bust. A moot point. A waste of precious R&D resources. And it's such a shame.
On the bright side, all they'd have to do is adjust the price point. A lot. Reply
Topweasel - Tuesday, April 22, 2014 - linkObviously you haven't tried to build a computer in SG05 or Ncase M1. Not every ITX case is Prodigy or 250D. Most are much much much smaller in all dimensions than most mATX cases. I would say it's more of the ATX vs mATX that's always bothered me. More often than not an mATX case isn't much smaller than a well spaced full ATX mid tower.
That said this motherboard is about as useless as one could be. I see why they are doing it. They want full sized full featured ATX boards for the AMD platform, but with AMD almost completely shutting down AM3+ developments, the future of AMD's platforms is in the FM2 and up. Spending 200$ on a full ATX system just to use integrated video doesn't make sense. I guess one could say there is more performance and power savings when tied to discrete AMD GPU. But APU's are at their best when they are the sole source of video. Certainly not worth spending i5 money otherwise. Which is why it would work best in an ITX setup where both space and cooling are enough of a issue that one would rather do without a discrete card if possible. Reply
PEJUman - Tuesday, April 22, 2014 - link^^ This
I was able to purchase the 7850K for 120 at local microcenter and a Asrock A88X-ITX+ for 100 at newegg. At $220 combined price, Kaveri is very hard to pass up. yes, you can get cheaper systems, but it's price/performance/size/power ratio is unique. This is no longer the case if you approach $300. They really need to drop the price down to around 100 for the CPU. Reply
just4U - Tuesday, April 22, 2014 - linkI'd have to agree with that.. Which is why I am waiting on the A8s Their supposed to be priced in and around 90-120 which is somewhat of a sweet spot. As we move up to the 150-180 dollar A10s that drops off a little as you could always pair a discrete card (say a GDR5 240 or something) and blow it all out of the water. Reply
BinaryTB - Tuesday, April 22, 2014 - linkHTPCs. Lower heat, lower noise, lower power consumption.
CPU and graphics don't matter much if you can decode high bitrate video in hardware and put it all in a small package.
The same argument could be used for laptops as well.
But I do agree with you, if you have a desktop and want performance, separates is the way to go. Reply
eanazag - Tuesday, April 22, 2014 - linkPower consumption and heat are the difference. I do agree with just4U that I really just wanted the A8-7600. With the price about a $100 it makes more sense to me. I think the OEMs cried for it so we got shafted in channel. Reply
abufrejoval - Tuesday, April 22, 2014 - linkI'm guessing as to what you'd want: A <95Watt TDP APU, which still has the biggest GPU AMD can make... I think you're willing to sacrifice CPU clock for low TDP, but not graphics performance and would like to hit the 65 or 45 Watt "sweet spots", right?
Well you don't need to actually wait for anything: These APUs are all one single die anyway, including all the mobile variants (once they come).
And, at least on Asus, you have the ability to configure your desired TDP in the BIOS, at least between 40 (could be 45) and 65 Watts.
Here is what happens:
You leave that setting alone, you'll get a 95Watts part, which means 3.7 GHz base, while it will clock to 4.0GHz as long as the thermal budget lasts.
You set it to any number between 65 and 40/45 and you'll get exactly that: An APU which will fiddle with GPU and CPU budgets until they meet your TDP limit.
You use single threaded CPU load at 45Watts TDP, you may well get 4.0 GHz for quite a while.
You use tons of GPU, your CPU may well slow to the 1 GHz range (actually I believe it won't drop below 1.6GHz).
So with previous generation APUs like Trinity and Richmond the TDP settings were hard-wired into the die before packaging and sale. With Kaveri, from what I am seeing, there is really just two variants: One with 512 graphic cores enabled and one with 384 graphic cores enabled. Everything else is configuration done completely in software, which is just perfect from where I stand ;-)
I can buy a Kaveri today and push it to its absolute limits with heavy overclock on a "Pro" mainboard and I can transfer it into a mini-ITX board tomorrow and tell it to never use beyond 45Watts and it will just do as it was told!
Completely anti-market-segmentation and just the way I like it as a *consumer*. Reply
pidgin - Tuesday, April 22, 2014 - linkI really regret going with ASRock FM2A88X Killer+, nothing but memory problems, basically no driver updates on driver page, ughh Reply
tuklap - Friday, April 25, 2014 - linkseems that you have to take it unto asrock.. I was targetting ASRock FM2A88X Killer+ too but when I read some problems and noticed that there are no driver updates i switched my eye to asrock fm2+ extreme6+ ^_^ never had problems.. although I wish they have esd protections and anti-surge ic's placed on the board. also they should have made it sturdier.
all in all quite happy.
this board is solid. but the thing here is it lacks on board switches for power and reset Reply
tech6 - Tuesday, April 22, 2014 - linkI'm sure this is a great boar but none of this matters until AMD release a CPU that is power consumption and performance competitive with what Intel is currently offering. The AMD on board graphics are great but the rest of the CPU and the power consumption are currently simply not competitive. Reply
duploxxx - Tuesday, April 22, 2014 - linkhmm, lets see in results with mid lvl gpu its actually very close to the intel ones. Other cpu benchmarks are pure synthetic and useless for daily tasks or observations. so yeah you are right there is no usecase for narrow minded people Reply
Bucky_Beaver - Tuesday, April 22, 2014 - linkHmm so Adobe After Effects are useless for daily tasks or observations? Good to know, I guess.. Reply
CHADBOGA - Tuesday, April 22, 2014 - linkYeah the best way to judge a CPU's performance, is clearly in a GPU limited benchmark. Reply
coburn_c - Tuesday, April 22, 2014 - linkAMD doesn't care about black processors. erm.. performance... AMD doesn't care about performance processors. So I no longer care about AMD. Sad day but like with an addict you have to draw a tough line. Reply
The_Assimilator - Tuesday, April 22, 2014 - linkThere is one feature that might cause someone to buy an AMD system over Intel - namely, 8x SATA3 ports vs's Intel's 6. So what does ASUS do? They go and waste two of those ports on eSATA. Good job ASUS designers, do you know what would be even better? A D-SUB connector in 2014... oh wait. Reply
Alexvrb - Wednesday, April 23, 2014 - linkThe eSATA ports are way more useful to me than a couple of extra internal connectors, especially in a pedestrian FM2+ configuration. This isn't meant for a server. There are other FM2+ boards if you are building a NAS or home server. I have never needed that many internal drives on any regular user-facing box (again, not a server). Reply
fteoath64 - Thursday, April 24, 2014 - linkGreat points!. Yes, 8 sata internal connectors would be a great way to go as many users would want a home server NAS system. However, here is one opportunity where AMD is missing. Getting into that market with several Kaveri variants that has far more value that Gpu grunt and HSA features. It is power savings and using heterogenous cores. Picture this, a Kaveri with 2 SR cores and 4 puma cores with ability for SR cores to be powered off! And all GCN but one core active at low power (eg 200MHz). This is the NAS mode and should not pull more than 25w TDP. So while gaming, one SR core pushes 4.5Ghz, second SR core doing 3.6Ghz while puma cores running 2.5Ghz doing I/O and caching. We really want dynamic TDP adjustment at the BIOS level to manage the system. Reply
abufrejoval - Tuesday, April 22, 2014 - linkIn these days of "device" craze, it's easy to forget what a PC is all about: Expandability!
And what these boards offer are mainly slots: Lots of usable, unhampered, wide slots, which you can use for everything that fits inside!
Not just graphics!
Ok, so you ask: "What's there that still needs to be fit, when everything is already on-board?"
And I say: "Things to come, things which aren't commodity yet!"
And since that's my job, evaluating these things for our corporate data centers, that's what I do: Play around with (what used to be) new stuff like FusionIO, 10Gbit Ethernet, GPU compute etc.
And in that environment I've come to like these AMD APU boards with plenty of wide slots and ports as well as IOMMU support, lots of RAM capacity and mostly even with ECC support.
I run them in my home lab taking the "goods" like FusionIO SSDs, 10GB NICs etc. temporarily from my corporate test lab to my home lab, where experimenting is often a lot faster, with open cases under my desk instead of rack-mount servers inside the computer room.
But I also use them to run as ordinary home servers, where 8 SATA ports, plenty of RAM, good-enough CPU and GPU also allow for very flexible yet quiet servers I an afford to run 24x7 on my home power bill.
They are very, very flexible, which of course also means they aren't perfect at anything: They aren't the lowest power or highest performing systems which I'd need and use in *production*. But when you want "Lego"-like flexibility to try things out, they are really great and very affordable.
And now I'm ready to start with my griping:
AFAIK there are none of the stupid (well actually Intel would think them smart...) limitations that Intel's chipsets have on AMD's platform: Where Intel used to give you only 16 usable PCIe lanes off the CPU, but only allowed you to use them for a GPU (early Intel variants shut off on-board graphics if you inserted a PCIe x8 RAID controller into the CPU slot!) AMD never knew such restrictions. On Intel such things as "bifurication", which is nothing but splitting the 16 lanes into two pairs of 8x, are *luxury* you need to pay at least by going to a Z-chipset, or if you actually would like to combine it with VT-D aka IOMMU best with a C-chipset, of course only combinable with server CPUs.
I'll save you the gory details on the Intel side, most likely you are painfully aware of them anyway.
But with AMD, AFAIK, these limitations do not exist: You can put plenty of 16x slots on your board and while the total number of lanes is of course also fixed by what the CPU/APU supports, the allocation to slots and integrated devices is pretty flexible: The more cards you actually insert, the lower the number of lanes per slot. On the other hand with PCIe 3.0 even a single lane is rather OK for a 10Gbit NIC.
Yet I find that with these FM2+ board, which should not suffer the Intel restrictions, those very same restrictions are *replicated*!
Please correct me if I am wrong, but I believe there is no reason, why you shouldn't be able to buy an FM2+ board with 3x PCIe x16 slots, which should work with 8/8/4 PCIe 3.0 out of the box (perhaps 8/4/4 3.0, which still beats the pants off most entry level Intel offerings): Yet you simply can't have it, unless you go to one of these "Pro" boards.
On the Intel side, yes the 100% price uplift vs. entry would be "justified" by having to resort to some sort of PLX PCIe bridge, but on AMD?
On the Intel side, yes, the 3rd slot would be "not recommended" for anything requiring serious bandwidth, because no matter what how many lanes or what speed you'd see at the slot, it would still have to pass through a 4x PCIe 1.0 bottleneck between CPU and what's left of the South Bridge.
But for an AMD board to down-grade to PCIe 2.0 or even 1.0 on the 3rd slot seems more like "feature emulation" than a technical requirement!
So why is there this "Pro" price gap, "emulating" a similar gap on the Intel side, *when there is no reason beyond marketing?*
Of course I understand why ASUS and their fellow competitors are doing this, but could Anandtech kindly expose that nonsense and discreetly step on some toes?
I don't actually mind paying a little premium to have more usable 16x PCIe slots as well as a generally higher quality motherboard.
But since my use case isn't trying to emulate an Intel 2011 based gaming rig on the the cheap, I'm not nearly as concerned about overclocking as I am about idle power consumption or plain old stability (and that would include ECC support, please, pretty please!)
And on these "Pro" motherboards everything screams about "burn but don't melt" not about "cool and will last forever".
And Anandtech not mentioning power consumption even with a single word, leads me to believe that whoever is using these boards, doesn't have power efficiency on his mind. I've achieved 18Watts on idle desktop using Richmond APUs on ASUS motherboards and I think that's "allright" even if Intel's BayTrail SoCs can scratch 10 Watts off that score. 40+ Watts, however, would signal a resounding "no-go".
Acceptable power efficiency is *exactly* why I'd by one of these: The ability to replace a DL980 class server for quite a few of my virtualization, solid state storage and SDN experiments, while it delivers a home-server and even a 24x7 desktop including some "shoot-them-up" before signing off.
Yes it wouldn't be best at anything, but it would a do a darn good job at replacing quite a few "optimal" systems for the things I do: Great value for an affordable price! Reply
mikato - Wednesday, April 23, 2014 - linkWow, I completely agree. Nice comment. I remember getting 2 full x16 PCI express lanes on my motherboard, and plenty of SATA connectors when I built my Phenom II X4 965 machine. I told a couple friends who built Intel and they were surprised. Well, Intel is artificially limiting things for price segmentation power, that's just the way it is. Reply
mattgmann - Tuesday, April 22, 2014 - linkDear AMD, Intel, Nvidia and to whomever else this may concern.
Please come up with new naming schemes for your motherboards/chipsets/processors/gpus etc. The practice of enumerating your products very closely to that of your competitors is stupid. And though you may claim it to be coincidence, or just following your historic naming schemes, your are lying.
It is not a coincidence that Intel offers the Z87, and AMD the A88X. I am too many scotches deep to provide more examples in this rant, but they abound. It's a crappy marketing practice and just a sign of lazy and uncreative work in their respective departments.
P.S. If any of these companies would like help giving their products creative, attractive names that their intended clientele can relate to, such as "Under the desk dustbox Xtreme", "Mom's basement Earthquake Generator", "Better than apple in an Ironic way (hipster edition)", or perhaps "Extra Core Overcompensator (AMD special)"... Please feel free to contact me, or one of my minions. Reply
mikato - Wednesday, April 23, 2014 - link"ASUS has suggested that my review CPU from AMD is from an initial batch of A10-7850K which may have higher-than-retail leakage issues. We are currently investigating this further."
"Signs may point towards early batch of Kaveri processors that draw higher current, or the silicon lottery."
Wow, does this mean you are going to rerun the power consumption numbers from the Kaveri review and give us new graphs? You really should.
"we take a series of 170 images in various sizes and formats and convert them all into 640x480 .gif files, maintaining the aspect ratio"
I'm just curious how that's possible? Do you use blank bars on the sides? Or do they all have the same length:width ratio to match 640x480 to begin with? Reply
Hrel - Thursday, April 24, 2014 - link"A side note: we are looking into the restarting flaw that seems to occur during our specialised benchmark under high CPU load. Signs may point towards early batch of Kaveri processors that draw higher current, or the silicon lottery. We need to get a newer one in to retest our Photoscan benchmark."
The fact that you still recommended this motherboard, despite the above quote, makes this sites recommendations meaningless. You're AMD bias is only going to do harm, not good. Please stop yourselves from showing such obvious favoritism. AMD platforms are less stable than Intel, this is a long known fact. Reply
silverblue - Sunday, April 27, 2014 - linkAnd this is the sort of FUD that AMD and its customers have to put up with. Reply
Haravikk - Sunday, April 27, 2014 - linkIt's nice to see AMD still getting some good performance motherboards. This said, I have to say I really prefer the layout of the ASRock FM2A88-ITX+ motherboard, and wish more motherboards would do something similar. While it does get a little tight on the CPU cooler to have the memory angled "horizontally" towards the "top" of the motherboard, it just gives much better airflow and cooler RAM in general; I wish more manufacturers would do this, and just leave cooler manufacturers to adapt. Reply


text:
Silver Skate ready to glide
Saturday, Feb 15, 2014 06:00 am
Feb. 15 to 23
Hawrelak Park
With the weather hovering at around zero degrees, this is the perfect weekend to celebrate the 24th annual Silver Skate Festival.
Once rooted in Dutch traditions, it now is an elaborate mix of sports, arts, culture and recreational pursuits that takes place Feb. 15 to 23.
Traditionally, it opens on the Family Day Weekend at Hawrelak Park with a mixed bag of activities ranging from large-scale snow and fire sculptures, ice skating, and monumental slides to roving performers, sleigh drawn rides, a lantern walk and multiple outdoor sports.
This festival edition will be slightly different from previous ones. The pond in Hawrelak Park is closed due to construction in preparation for the ITU International Triathlon arriving in the summer of 2014.
In place of the pond, a temporary 8,000-square-metre ice sheet is located in the southeast corner of the park created for public skating, says festival producer Erin DiLoreto.
In addition, several ice skate races will be hosted at the festival�s satellite site at the Victoria Oval. Marathon skate races and the Kortebaan, a traditional long-blade sprint race, will be held at the Victoria Oval on River Valley Road while the Edmonton Winter Triathlon will continue in Hawrelak Park.
�Due to the closure of the park, the triathlon will be a five-kilometre run, a five km freestyle ski race and a 10 km classic ski race,� says DiLoreto.
Two new activities appear on the recreational sports roster including Olympic-themed games and inaugural snowshoe races.
DiLoreto is delighted that in keeping with the Sochi games, Canadian Tire has partnered to develop four Olympic-themed activities: broomball, hockey, luge and curling.
For instance, in curling, she notes that two sheets of ice have been created. Equipment is provided and participants just need to show up.
�We don�t have real rocks. We have jam cans and brooms. It�s more about the idea and the spirit,� DiLoreto explains.
She is also excited about the festival�s first competitive snowshoe races. In this registered event, there will be two races � a one km family fun run and a more serious five km race for the hardy.
�We are starting small and hope to build on it. We�re trying to engage the public and it gives people an opportunity to try something new and the tools are available to pursue it.�
One of the more popular artistic endeavours is the Snow Sculpture Symposium held this weekend. International and western Canadian teams from Argentina-Spain, Germany-Ukraine, France, Switzerland, Vancouver, Edmonton and Mirror (near Lacombe) will compete to create works of art from 12 blocks measuring 512 square feet (about the size of an elephant) each. Organizers quadrupled the size of the blocks of snow from previous years.
Will there be an Olympic theme to the snow sculptures?
�No,� was DiLoreto�s reply. �We don�t want to pigeon-hole the artists. It�s about sharing and you get to see so many different kinds of art.�
St. Albert�s Barry Collier has spent the last week chiselling away at ice blocks to create two slides. One is a 20-foot ice slide in the family fun zone built inside a snow maze.
�The kids can fool around in this fortress and they climb out of the maze by going on the slide,� says Collier.
The 40-foot adult slide is straight down with a slight curve at the bottom to slow down the speed.
�You curve at the end and then shoot out. You might take out people walking by,� laughs Collier.
Dog mushers, a blacksmith, cabane-a-sucre and an aboriginal village are also a big part of the festivities
And when the sun drops behind the horizon, the stunningly dramatic fire sculptures made from combustible material light the skies.
This year Marc Piquet, Sidney Lancaster and St. Albert Children�s Theatre designer Marissa Kochanski are the honoured artists creating and torching their sculptures.
�It�s really a performance. One year there was an angel that was lit on fire. Toward the end of the performance the angel was folding over and it seemed to bow to the audience,� comments DiLoreto. �It�s really something to take part in. It�s quite special.�
The majority of participatory activities occur on Feb. 15 to 17 and Feb. 22 to 23. Throughout the week, Hawrelak Park is open for public viewing of snow sculptures, skating on the ice sheets and cross-country skiing.
Collier closes the conversation saying, �The more people that come down, the better it is. There are lots of fun events for everyone. It�s the last winter festival of the season, so come down and enjoy it while it�s here.�


text:
Lindstrom wants to be White Sox closer
DETROIT -- The most pressing issue on Matt Lindstrom's agenda is returning from late May surgery to repair a damaged tendon sheath in his left ankle. He threw another simulated game to Avisail Garcia before Tuesday's regular-season contest and seems ready for a Minor League rehab assignment.
Once Lindstrom returns, which could be after two or three Minor League appearances, he can think a bit about the future while trying to succeed in the present. Lindstrom had his $4 million club option picked up by the White Sox for 2014, and the strong veteran bullpen influence and potential free agent would like to pitch again for the White Sox in 2015.
"I'd like to keep closing," said the 34-year-old, who has a 3.32 ERA and six saves in nine chances this season. "With this time off, hopefully I can step back up in there and have the stuff I pitched with before.
"Maybe I won't be throwing 100, but I'm confident and nothing really bothers me. So, that would be the most important thing, I think. It's not like I don't want to go out when something is bothering me. If you are injured, you are injured. If you are hurt, that's a different thing."
White Sox manager Robin Ventura said that Lindstrom probably wouldn't leave on a rehab assignment until the team returns from the road on Friday. Lindstrom felt as good as he has in a long time throwing Tuesday, being loose, fluid and solid with all of his mechanics from an arm standpoint, and making the plays when tested in the field.
"These next seven weeks are important not only personally, but I take it pretty serious as far as just not wanting to get injured," Lindstrom said. "I take pride in being out in the field and trying to not necessarily put up numbers but help my team win.
"I'm just trying to get better each year and have a long career. I would definitely like to come back to Chicago. I wanted to sign here when I was a free agent the first time. It has to be mutual. I'm just worried about pitching these last six or seven weeks.
I've been working hard to get myself back, but I don't like that time off," Lindstrom said. "We have time off in the offseason. During baseball season, it's time to work and grind it out. That's what these guys have been doing. I just want to be part of that."
Scott Merkin is a reporter for MLB.com. Read his blog, Merk's Works, and follow him on Twitter @scottmerkin. This story was not subject to the approval of Major League Baseball or its clubs.


text:
THE DAILY deluge of rain is finally falling back after two weeks of disruptive weather.
Yesterday morning many commuters were hit with severe delays as rain pummelled down on Swindon.
Flooding between Swindon and Bristol Parkway caused delays for rail passengers of up to 15 minutes between London Paddington and Cardiff Central during the afternoon.
The Environment Agency issued a flood warning along the River Ray, which despite returning back within its banks in many locations, remains sensitive to any further rain.
Although Tadpole Lane in North Swindon was one of the worst affected areas of the flooding, Uplands School managed to survive the rising waters.
Lorna Braid, Marketing and PR Manager at Uplands, said: "We did see that Tadpole Lane had been flooded but we haven't been affected by it.
"I think it all happened one lunch time when we were all inside the school, and it had cleared by the time the school day had finished and the buses came to take them home."
St Lawrence C of E Primary School in Lechlade has also missed the worst of the damage, thanks to the school's positioning above the river.
Headteacher Nicola Morris said: "It hasn't actually affected us at all because we are a little bit above the river. We have an amazing view out over the surrounding areas which have been flooded.
"We also haven't had any problems with children getting in to school."
Although the worst of the rain has eased, residents can expect a mixture of showers with sunny intervals throughout the rest of the week.
Flying Monk sports ground flooded for fifth year running
Today residents can enjoy a fair bit of sunshine, although the morning will be particularly windy with gusts of up to 30mph.
Temperatures will linger between 8C and 9C, although it will feel a cooler 6C.
Overnight into Thursday, the weather will take another down turn, with heavy rain expected.
During the morning residents can expect lighter showers with sunny intervals, and westerly gusts of wind of up to 30mph during lunch time.
During the afternoon and early evening temperatures will drop to highs of 6C, which will feel more like 3C.
By the time Friday comes around, temperatures will drop to 3C, but it is likely to feel closer to -1, with the wind chill.


text:
Great Decisions In Foreign Policy
Power to the People: The New EgyptSeries Website »
Episode Guide »
CommentsShare your thoughts, questions, and comments on "Great Decisions In Foreign Policy" here.
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text:
In the understanding qigong dvd, the master talks about how breathing exercises converts the false dantian fat into qi. Has anyone seen this happen noticeably? I have a somewhat flabby stomach, I'm not fat or anything, but it's far from being toned and fit. I'm planning to train on normal breathing and then progress to reverse ab breathing.
Say I do this for 6months, how much fat could I noticeable cut off?


text:
MORE than 1,000 people have signed a petition backing the campaign to urge the Assembly to provide £5.9 million in funding for the South Gwent Children's Centre.
The petition, organised through the Sparkle Appeal office, was started just three weeks ago ahead of a planned meeting of the Assembly's Capital Investment Board, which scrutinises funding bids for major NHS schemes.
That meeting did not go ahead and a decision on funding for the centre is not expected until late in October.
But petition organisers hope in the meantime to attract many more people to put pen to paper to support the case.
"This is a great start but we need to keep people signing up, to show those who will be making the funding decision how much the centre is needed and the level of support for it," said Sparkle Appeal fundraising manager Helen Lloyd.
"It is a once-in-a-lifetime opportunity to give these children a centre where they can be helped to meet their full potential."
The centre, at High Cross, Newport, will provide a world class environment designed to meet the therapeutic needs of more than 1,200 disabled youngsters from Newport, Torfaen and south Monmouthshire.
Its under-one-roof ethos is designed to replace the current situation, with disabled youngsters and their parents often having to visit for their ongoing treatments clinics - such as that at Eveswell in Newport - that are cramped, inflexible and generally unsuitable for delivering the quality of healthcare expected in the 21st Century.
Around £370,000 has been raised for the project by the Sparkle Appeal since it was launched almost four years ago, but Assembly funding would enable the project to become a reality.
Petition forms are available from the Sparkle Appeal office, Old Ingram Ward, St Woolos Hospital, Stow Hill, Newport, NP20 5SZ, telephone 01633 656212, e-mail firstname.lastname@example.com A letter on the issue to health minister Edwina Hart is also available from readers to download from this website.


text:
Concord, NH – Today DES recognized Bow Auto Parts for becoming a Certified NH Green Yards, a distinction reserved for auto salvage yards that use exemplary environmental work practices. The process for becoming a "Certified NH Green Yard" is part of a pilot program developed by Department of Environmental Services (DES), working with the NH Auto & Truck Recyclers Association (NHATRA), to improve environmental performance at auto salvage yards and provide incentive for going beyond compliance.
DES presented Allen Lindquist a certificate and Certified NH Green Yard flag for display at his business location.
"Modern automobiles contain many hazardous materials and components such as gasoline, oil, antifreeze, mercury switches and lead acid batteries," noted Assistant Commissioner Walls. "We depend on auto recyclers to properly recover these materials and keep them from contaminating the water we drink, the air we breathe, and the land we live on. Too often we hear about environmental problems caused by one junkyard or another. In fact, some of these 14 Certified NH Green Yards have encountered problems caused by mistakes in the past. But they made important changes to correct the mistakes and now use best management practices to run environmentally responsible facilities."
The NH Green Yards Program have been working with over 150 auto salvage yards throughout the state to improve environmental practices and to bring them into compliance with exiting state and federal environmental requirements. According to NHATRA President Jeff Kantor, New Hampshires auto salvage yards recycle over 50,000 end-of-life vehicles yearly. "Thats enough cars to fill both lanes of Interstate 93 from Concord to Littleton," Kantor explained. "Our association is working hard to change the negative view many people have of the auto salvage industry. For example, many people dont realize that auto recyclers typically recover and recycle, by weight, 85 percent of the material content of a motor vehicle, making automobiles the number one consumer product being recycled today. Now, when you see a Certified NH Green Yard flag at a salvage yard, you will know the owner is helping to take care of New Hampshires environment."
For more information and to find out about becoming a Certified NH Green Yard, contact Pamela H. Sprague, NH Green Yard Program coordinator, at (603) 271-2938 and visit the DES web site.
The NH Green Yards Program points of interest:
- Approximately 500,000 vehicles in New Hampshire are over nine years old and will soon be recycled. (The average age of a vehicle in a salvage yard is seven to 10 years.)
- Cars are the #1 recycled product in the United States.
- Approximately 10 million vehicles are recycled annually in the North America.
- At least 95 percent of all cars scrapped in the US are collected for reuse and recycling.
- The modern automobile contains many other toxic and hazardous components that we depend on the auto recycler to remove and properly recycle or dispose of. These materials include:
- Lead acid batteries
- Freon, gasoline/fuel
- Motor oil and other oil, including brake fluid, transmission fluid, etc.
- Anti-freeze
- Lead parts, such as wheel weights and battery cable ends
- Air bag cartridges containing the chemical sodium azide (explosive/acutely toxic)
- Mercury-containing parts, such as hood and trunk light switches, ABS brake systems, HID headlamps, and backlighting for navigational/entertainment systems.
Photos of the presentation can be requested from Sara Johnson at 271-6460.