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>Racing>New to speed work: Help needed in choosing appropriate training paces
Hi all!
I am happy to find these forums. It looks like there is loads of helpful people and info here!
I was hoping you could help me make some decisions regarding my training paces for my current marathon cycle.
I have been running a bit over 2 years. I am 42, female, healthy weight (but could lose more to be faster, for sure!) I am currently injury-free and have been for the past marathon cycle / past 6 months. YAY! I cross-train a bit with yoga (average once/wk), bike riding (average once/wk when it was nicer weather, but haven't been lately), skiing, walking (1-2 x/wk), but I simply love to run. I love it.
Over the past 6 months, I've averaged maybe 25-35 miles per week, with a couple months of the recent marathon cycle at 35-43. Training runs vary from 10:30-12:15 pace except for the very longest runs (which I'll run even slower the first half, as slow as 13:00) or very, very hilly runs (which are more likely to be in the 12:00-12:30 range.)
I most like running longer distances. My favorite runs are 12-15 miles. I've run a couple shorter races (10k, 5k) for fun/social reasons, but mostly like marathons and half marathons. I am slow, and I am fine with that. I am just running for myself. I'd like to get just a bit faster, and I know I have lots of room for improvement. So, precision isn't needed, but I'd just like to make plans that make sense for me and will lead me to run a bit faster in upcoming races, as well as repeating the positive experience I had in my most recent marathon (ending strong, no walking, no bonk, no wall, etc.)
I've done VERY little speed work before this week. I have often "finished fast" for fun on long runs, sometimes running the last 5 miles above HM pace and/or the last couple miles at 5k pace. (I know this is not advisable, lol.) Other times, I might run at 5k-10k or HM pace for shorter runs (3-6 miles) for fun with friends or just for no reason. I run serious hills regularly. I've goofed around with 100m strides during runs. It's all very informal. The only formal speed work I've done was when HH plans goal for running some miles at goal marathon pace.
10k: 57:30
Marathon: 5:02:57
I've run two marathons:
5/8/2012 Pittsburgh: 5:21 and change
(I didn't know what I was doing. Was aiming for 4:45, but it was crazy hot, and I was undertrained. Major bonking in the later miles. Trained on HH Marathon 3, which was just 3 days/wk running, peaking at around 40 miles, with just one 20 miler for me due to injury/adjustments to the plan, but had done several 17-19 runs as well. Had been struggling with injuries that entire first 18 mos of running.
11/18/1012 Philadelphia: 5:02:57
Was aiming for 4:59:59, but was happy with my race anyway. No bonk. Super fun run. A fair result for my training. Trained on HH Int. 1 -- followed plan closely. No injuries! Awesome plan for me. Peaked at 43 miles per week, with a couple 20 milers and more 17-19 runs as well. I was planning to pace at 11:00 (and had trained for that) for 4:48ish, allowing some room for slowing down, portapotties, etc, but I last-minute decided to run the first dozen miles with friends doing the HM, and we ended up more like 11:20ish, and I ended up just sticking closer to that pacing for the most part, with a bit faster miles 10-16 when I'd ditched my friends, and then slowing back down a bit the last 10 miles. Overall, I was really happy with the race. If I'd started a bit faster, I might have finished a bit faster, but I had a great time and PRed by a lot, so that was all good.
I don't have any other relevant race times, because the only other races I've done have either been running with my kids or just goofing around, or done as training such as a 10k in the middle of a short 12 mile "long run" during marathon training (I still got 58ish, and it was on hills).
I have my next marathon at the end of March. March 24, 2013, Reston, VA.
(Yes, I know this is a lot of marathons in a short time, but I really enjoy them, and I really want to do this March race for many reasons. It's a done deal. It's my hometown's first marathon, a great time of the year, etc. And I WILL NOT EVER run another hot weather marathon, so if I didn't do March, I'd have to wait until late fall, which I don't want to do.)
I also have a local HM coming up Jan 6. (Which will be at the end of Wk 7 of the 18 week marathon plan, so works well as a tune-up race. I am comfortable with my HM goal pace of 10:00 which is what I PR'ed at. If I have any juice left at the end, I will speed up, but I'd be happy to match my PR, since that is a fast course -- mostly downhill -- and this is a flat course.)
The March marathon will be rolling hills. The local HM in Jan is nearly all flat.
I live in WV, so I can and do run serious hills as much as I like, but when marathon training, I've mostly stuck to the flat rail trail except for about 20% of my mileage (usually one or two short runs weekly) which are done on my VERY serious neighborhood hills (much steeper and longer than anything I'd face in any road marathon, so not sure applicable they are to training, but I figure they are good for me in any event, plus they are pretty and fun and close to my house!)
So, my big question is how to choose appropriate speed work paces for this cycle!
The HH plans I've done haven't had formal speed work other than goal-marathon-pace runs. (I used 11:00 as GMP for this most recent cycle.)
I was happy with HH Int 1 plan. I responded well to running 5 days/wk, and would like to continue with 5 or 6 days/wk indefinitely. I like 8-15 mile runs most of all.
So, I think I am going to use the Hanson Beginner Plan (from the new book) for this coming marathon. I'm tecnically in Week 3 right now, which is just base building phase (weeks 1-5), which works well since I can just run more than the plan calls for (which is fine according to the book) and experiment with the speed work, which will be new to me.
Weeks 6-10 have weekly "speed repeats" which are done at 5k race pace. Then weeks 11-17 have "stregth repeats" which are done at GMP-10 seconds. So, I really need to choose these two paces fairly soon!
If I look at the chart in the Hanson book, or at McMIllan calculator, my HM and 10k times put me at around 4:30 for Goal Marathon Time. I think this is unrealistic for me! I worked very hard to get close to 5:00 this past marathon! Training at 11:00 for pace runs was pretty tough! GMP of 4:30 will put me under 10:00 for GMP and long tempo runs, and I think that is way beyond me at this point!
I am easing into the speed work by going ahead and doing 5k speed work for these few weeks before Week 6 when it starts officially. So, this past week I did 6 x 400m 5k pace intervals, using the 8:50 pace (based on 28:00 goal 5k). This was manageable (17 days post-marathon, 10 days back into running post 7 day rest post-race. No injuries, back to about 60% mileage first week running, 80% this week). The first official speed workout is 12 x 400, and I think I'll be able to handle it once I am into the groove of pacing myself during recovery intervals, etc. (I ran my recovery intervals and wu/cd miles faster than I should have this time, and I still felt fine. Could have done more. But, to have done 12, I think I'd have needed to slow down those non-speed intervals.) So, as far as I can tell so far, the 8:50 pace is probably reasonable for me for the speed work. I expect/hope it will get easier as the weeks go on as well, since I rarely run fast, and so presumably will get more efficient with practice.
My big question, though, is how to choose an appropriate pace for all those "tempo" miles in the Hanson plan and also the other "strength" intervals. All those miles are based on GMP! I need a GMP!
So, first of all, does GMP and the 5k pace need to be roughly equivalent in those charts? Or, is it OK if I do the 5k stuff at the (above detailed) 5k pace that is working for me, and then SLOW it down more than would be equivalent for the paces based off of GMP?
Also, since the goal marathon will have rolling hills through the entire course, how much should I adapt my training runs? If, for instance, I think I could run a flat marathon in 4:45, then should I plan to run this one in 4:59 instead? Or, should I just go with a 4:45 goal, and plan to do some/many of my tempo (pace) and other miles on terrain as close to the rolling hills as I can find? This is a bit complicated by my area, since I have easy access to very flat runs (along a river or a lake) or very hilly runs (everywhere else, lol), but mellow rolling hills such as those in Reston, VA, are hard to find around here. In fact, I have not found any routes at all that very closely mimic that terraing. I could probably find some short runs (and could repeat them) for using for maybe one run a week, but it'd get boring fast. So, given that, should I plan to run a bit faster on flats (how much faster?) and a bit slower on steeper/hillier routes? This is getting very complicated!
I guess my main question is, what should I use as a GMP for training purposes, and then, what should my ACTUAL GMP be for that hilly course, and should those two things be the same for sure, or should I adjust the training pace according to terrain?
I am sorry for my long, rambling post. I hope I have provided enough info for some of you to be able to help guide me in the right directions!
THANK YOU for taking the time to read this and to help me out!
ps. I am trying to upload my Garmin data into the training logs, but I recently had to replace my Garmin, so only very recent data is in there, I think, as I don't think I can upload from my older Garmin, as it is fairly dead. I will try to keep this updated in the future, as I can see from reading other posts that it is helpful for you to advise if the data is there!
PRs: 10k 57:30, HM 2:11:12, Full 5:02:57
Next Up: HM 1/6/13 & Marathon #3 3/24/13
Training Plan Right Now: Hansons Brothers Beginner Marathon Plan
Geez, no one has responded to you yet? Wonder why... ;o)
I think your "request" is a tough one. All due respect, I think you're asking contradicting objectives. You seem to keep saying "I'm slow but I'm fine with it. I'm perfectly happy where I man..." But you want to do some speed training and you want to be faster. So you ARE not fine with being slow??? It seems to me that this is the number one psychological hurdle many, many, many people today face. We had this cultural development back in the late 1980s and 1990s that "everybody is a winner..."; "it doesn't matter how fast or slow you are..."; that somehow rolls into "no need for speed, how dare you talking about getting faster...or 6-hour marathon is 'bad'..." It's like everybody has this huge chip on his/her shoulder. I've seen a post in the galaxy far, far away (because the "recent" threads go away so quickly nowadays...) that some very experienced and knowledgeable contributors were being criticized for trying to help "slower" runners. There's something very fundamentally wrong with that picture; nobody was saying that 5 or 6-hour marathon is a sin; yet someone was ranting (that's my expertise) that people finishing a marathon in 5 hours look fresher than those who finish it in 2:30 (though I strongly beg to differ)... Well, if THAT is a goal, you can take 6 days to run a 26-miler and you'll look even fresher!! (especially that you should have some 18 full aid stations as well) Let's face it; probably everybody wants to be faster than he/she is right now (on their own scale of things). Those who don't know how and/or don't even want to work on it would come out and say "Those grapes are sour; anybody who tries to eat them are arrogant..." I happen to believe ANYBODY can break 4 hours if you play the card right; so, unless your definition of "slow" is 3:20 or something, I don't buy people saying "I'm slow and can't run any faster..." business.
That said, some of the most intriguing things to me in the past couple of years is that a lot of people today somehow fall into the category where genera physiology of training don't seem to apply. In general, as you start out running, your body would go into a shock; it requires more oxygen than anything you'd ever done. So it would try to compensate and adapt to that situation (much like going to high altitude). So after a while, your body will develop oxygen carrying capacity further and further. This would allow you to go further and faster AEROBICALLY. Now I've come across many people who run 3, 4, or even 5 hours, if not every weekend, every other weekend...or quite frequently. To me, throughout my 40+ years of running experience, if I can get up to an hour comfortably, I'm getting stronger; if I can get up to 1:30 comfortably, stronger still. And if I can get up to 2-hours of running comfortably, I'll be as good as gold--I can manage most workouts comfortably. This is because all these long runs would, well, basically make you stronger and very fit. And those who run more than that? You would THINK that they'll even get more stronger??? But they don't... Something is being counter-productive. I've come to a conclusion, with several other "colleagues" of mine, that anything beyond 3-hours would most probably be counter-productive and, possibly, even not beneficial. I've seen this mentioned over and over again here at RA message board lately--and I'm glad for that--but more people seem to be paying more attention to total weekly mileage now than one big effort. Now, I've been criticized here before by telling people what's right and what's wrong; as long as the person is happy about doing what he/she is doing, why criticize? Well, if you absolutely love plodding along 3, 4, 5 hours week in week out, and feel perfectly fine about "being slow", who am I to suggest you not do that and train properly?
Another very intriguing thing with your case is; hill training. Again and again, we all say that hill training is speed training in disguise. I'm against doing too much endless repeats of interval-type training. But hills are probably even more beneficial that guy-wrecking oxygen sucking interval training. Hills would strengthen your legs and develop proper form without some of the adverse effects. And you've been doing plenty of hills, it sounds like, and yet you don't seem to be getting any benefit from it. It's not unusual to see people chopping a minute or more off per mile on their long run once they start doing some form of hill training--because their legs are stronger and their technique is more sound that they can gain a few inches to their strides naturally. The only possible explanation, not that I'm saying this is it, is that you're not doing it correctly. People often say "practice makes perfect." I don't believe that; it's "PERFECT practice makes perfect." You can keep doing things wrongly and you'll never improve. Just because you throw some hills in your runs, or run over hilly courses may not mean you're getting proper benefits of hill training. I don't know--just from you saying that you run hills, I can't see what you're doing, how you're doing it.
A part of the reasons for this phenomena is that far too many people rush to run a marathon (again, I do know some people criticize such a comment because "if I want to run a marathon, I want to run a marathon and how dare you telling us not to!" Well, if that's the case, I really have nothing to say...). People, experts in the field, used to think that the marathon is the final event that distance runners train for. Not just simply because it's advantageous to get your speed to maximum before you try out a marathon; but also they understood that it takes certain amount of development to run a marathon. I don't necessarily agree with this theory but there's a good point in it too. Physiologically, some of the endurance-related developments take longer than others. Just because some elite runners train 2-hours every weekend and tackle a marathon in, say, 5 years; doesn't necessarily mean then you'll do 4-hour long run every weekend so you can do a marathon in 2 years--it just won't work that way. Just as you cannot substitute 2-hour long run at easy pace with 1-hour run faster. It's a totally different physiology. It's not a math quiz. It's a tough--but fair--game. If you want something, quite often somthing's gotta give. Many often mention this "happy" feeling--"I'm perfectly happy with doing 4-hour run..."--but it's the same argument; I love chocolate and I feel happy eating tons of it but I want to lose weight too... Well, something's gotta give. Sometimes you've got to practice discipline. I know someone who loves to race. Every time I told her not to race and she went out and raced anyway, she came back with an injury. Sometimes you've got to restrict what you love doing in order to achieve something you absolutely want to achieve.
Looking at your training (as described by you), it's even more intriguing because at first I thought yours would be a typical training-too-hard case. But in fact, your range of paces, 10:30-12:15, seems right-on. Unless of course you're doing the long run at 10:30...!! If you are, that's your target marathon pace (I'm talking about your target, or more VO2Max-appropriate pace of 4:24 based on your 10k time). At any rate, your 5:0X marathon time is a good half an hour slower than your where-you-should-be marathon time. That, to me, shows that it's not so much you need "speed"--you have plenty of speed to run 4:24 marathon. You need something else. One thought I have here is; 5-hour marathon is roughly 11-minute pace. So most probably that's the pace you're doing your long run--I wouldn't know since I can't see your log. If so, you might be starting a marathon thinking it's going to be hard and there's going to be a wall and all that; that your mind is shutting it off subconsciously. If that is the case, all the speed training in the world is not going to get you down to 4:30 marathon.
One other thought; you are putting a cart ahead of a horse--which most people do anyways. You pick 4:59:59 as a goal marathon time (well, you should be doing much better than that...) and create a plan according to that. Instead, your goal time should come based on how your training is going. Anybody can pick 3:45 marathon training plan and pace. Anybody can do that and follow it for a while. Just see how many can't even achieve that? There's a training plan for 3:45 or sub-4 or sub-5. And there's the appropriate training plan FOR YOU. There's a huge difference. In other words, if you do everything right, the time will come to you.
Thank you for taking the time to write all that.
I imagine it is difficult to provide advice to someone at such a different place in their running than you are! And, I am sure I am writing all kinds of contradictory things. I am new to this, and muddling through, so I appreciate you bearing with me and trying to help.
I guess what I was trying (poorly) to communicate about being OK with being slow is that I don't aspire to be a BQing marathoner and I don't think I am a peer of you folks who are running so fast.
I really admire those who can do that, and I appreciate the skill and effort required to do that. But, for me, I am very happy to be my OWN best runner.
I am rather slow COMPARED TO many other runners, so I guess I was trying to signal that I recognize that.
But, I'd like to be FASTER than I currently am.
I'd like to improve relative to myself.
I am not particularly focused on how I stack up relative to OTHERS speed-wise because I understand and am fine with being slower than many, but I feel good about where I am on my journey. I came HERE to help guide me on the next leg of the journey, which, now that I have, in my mind, satisfactorily completed a marathon, is to get a bit faster. I'd be thrilled to run a 4:45 or, Lord willing, a 4:30 . . . I would LIKE to trim some time off this time if feasible, and would LIKE to continue to get just a bit faster over the coming months and years, maybe shaving a few minutes off each race, or more if I have some dramatic breakthrough.
I guess I would like to get an "A" for effort if this running thing were graded, even while acknowledging that my "A" effort will likely only ever achieve a "C" or "D" in the relative rating of race placement. I hope I have better explained what I meant.
I would imagine that while my long runs are plodding in speed relative to YOU and many/most others here, they are actually quite hard for ME. I do put in great effort, not just great time. I think, in general, that I push myself adequately in running, and, if anything, I had previously pushed too hard in every run, leading to injuries and thus the inability to run the volume I desired and needed for better marathoning. The more experienced runners that I know IRL had urged me to slow down for most of my training.
I will try to make my RA log public, so hopefully (within a few minutes), you will be able to read the last few weeks of training (as that's all I've managed to import so far). My Garmin died just days after my recent marathon, so there is no data for about 2.5 weeks, during which I manually entered data. Those were just recovery weeks, and running so little has me running too fast, I know. The race itslef and a couple weeks prior are there, too.
I ran w/o a HRM for the past 6 months, until just this week when I got a new one, so my HR data is missing until this week's runs.
Based on 18 +/- mos of running WITH a HR monitor, I can tell you that I believe I put a lot out there in my runs. my MAX HR is right at 200, RHR is in the upper 50s, and the first 18 mos of running, I generally ran with a very high HR. That 10:00 m/m HM I ran 8 mos into training was at an AVG HR of 173. For 2hr11min.
I would typically run in the 160s/170s back when my HR monitor was working (until 6 mos ago). Talking to more experienced runners/athletes, I kept hearing that I should run most of my miles slower to get a lower HR. I worked on that. I would WORK hard to slow down enough to get it to the 150s, and be all proud of myself when I managed that.
My first marathon round, only running 3 days/wk, I ran long runs around 11:10 (at that time, 20-40 sec slower than GMP, which was unreachable on so little training). I'd start slower, closer to 12, but often end faster than 11, or even faster than HM pace, closer to 5k pace, even on very long (19-20) runs. Very high HR, of course. My legs were always fresh. I think that cycle had a lot of problems.
My second marathon round, knowing a little more, running 5 days/wk on HH Int 1, and long runs on tired legs, I followed advice I'd read and stuck to 1-2 min slower than GMP (GMP of 11:00, so 12:00 to 13:00), except for occasional fast finishes. On runs over 14 miles, I'd generally start out in the slow end of the range, then allow myself to speed up towards the faster end for the second half, so generally ending with avg pace close to 12:00 because, again, I'd often speed up quite a bit the last 5 miles. I don't know my HR in these runs as I didn't have a HR monitor the last 6 months.
I now have a HR monitor again, and so far, I see that my HR has probably dropped 15-25 beats (into my zone 2) for my easy pace of 12:00.
Today I am about to do a 12 miler based on Hanson's guidelines of it being a long workout, and I will go ahead and run a bit faster (it's relatively short, anyway), so hopefully I'll get some good HR numbers for 12:00 - 11:30, which is today's plan.
If anyone has any insights into my pacing quiestion, or suggestions for a good online coaching reference, I'd really appreciate it. I might just need to hire a coach to help me with these pacing decisions.
Thanks much.
100K or Bust
Brevity would help. Trying to pick out what's relevant as far as your training is taking a lot time.
2017 Goals: for races not to be exercises in futility
so, here we are today in deepest, darkest Runningahead, & are lucky enough to be witnessing one of nature's true delight's. which of these superb creatures will win in the Battle of the Paragraph? will it be Steph (Antipedius Verbiosium), or could it be Nobby (Obscurous Marathoner Referencus Lydiardus)?
i just hope it's a fair fight.
My leg won't stop mooing.
i think i've got a calf injury.
Brevity would help. Trying to pick out what's relevant as far as your training is taking a lot time.
I think maybe a Table of Contents and Chapters would also help.
Might help with Nobby's typical posts, too.
I don't have the extensive coaching/physiology study experience of many people on these boards, but I did want to chime in since not too long ago I was where you are in terms of pace. At the end of 2010 my PRs were 56x for 10K, 2:15 for HM, and 4:56 for the marathon.
- I agree with your general idea to use a somewhat tougher plan that incorporates speedwork for your upcoming marathon, but I do wonder a bit about the appropriateness of the Hansons plan for your current level of fitness/speed. It is an extremely demanding plan with a lot of speedwork (as I'm sure you know from reading through it). The difficulty isn't getting to week 1 ready for week 1; the difficulty is getting to week 11 or week 15 ready for those types of workouts. Week 11 features 6x1-mile repeats, an 8 mile MP run, and a 16 mile long run. This would be a tough week for many runners, and it's especially hard when you're considering that your 6x1 mile repeats session would take about an hour, while for someone closer to a 7:00 pace would complete the same session in 35:00. This is a very different volume of hard running in terms of time, even though it's the same in terms of number of miles. If you're set on using the 'bones' of the plan, it might not be a bad idea to make a few adjustments to incorporate the fact that your workouts will take a little longer than what they probably had in mind.
-The fact that you can run a couple miles at the end of a long run at your 5K pace makes me question if you're running your shorter races as hard as you could be. I will do progression runs/fast finish runs that end around HM pace or a bit faster, but it is a rather tough workout. I know 2 miles at my 5K pace at the end of a long run would be just about impossible for me, and definitely impossible unless I was in some sort of race setting.
- Re your actual question on speedwork paces: I would personally go with the 8:50 pace that your 10K suggests for shorter speedwork (the 'speed' workouts in the Hanson plan.) For the 'strength' workouts (ie the long MP runs) I would base it on a 4:45 goal, which is a 10:52 pace, and then adjust a bit for terrain-- ie run a little faster (~10:30) if you're running on a perfectly flat course in perfect weather, and a little slower (~11:15) if you're running a hillier course. The book suggests that you'll find out pretty quickly if this is an appropriate pace-- if you find the MP runs tough you may need to scale down your goal a little, and on race day because of the course you may need to run a bit slower than the MP you've been training for because of the terrain, but I think you're better off training to your fitness and then adjusting for the course rather than slowing down in training because you expect the course to be tough. This is just what I would do; I am happy to be corrected if this isn't the best way to go.
-You know this, I am sure, but the key is more miles, more miles, more miles (with a sprinkling of speedwork). A bunch of MP miles could be the key for someone trying to get from a 3:05 to a 2:59, but to get from say 5:00 to 4:45 I think it has much more to do with volume of running. If you could get up to 8-10 hours a week of running and hold that volume for a couple months, I think you would likely see some good results.
Up next: Front Runners New York LGBT Pride 5-mile 06/28 | NYRR Team Championships: Women (5M) 08/02
Goal race: NYCRUNS Haunted Island 10K 10/25
Thanks much!
I think the plan to use 8:50 for speed work and 10:52 for GMP is great. I appreciate you taking the time to read all that and offer your feedback. It is encouraging. I really appreciate the feedback on adjusting for terrain. I will follow those guidelines you've offered, and it was really helpful.
I will try to be briefer in subsequent posts. It is hard for me to guess what aspects of my history are relevant to you for advising me, so I obviously erred on the side of writing too much. I apologize.
I did a 3/1 Hal Higdon style fast finish 12 mile run today at 11:30, finishing at HM pace, so 10:00 for the last 3 miles (last mile faster than that, 10k pace, just because), and it went well. My HR is definitely much lower at comparable paces than it was a year ago, so I guess I have more to give, and I will be working on that.
Thanks again!
If you're just trying to get a "little faster" you could accomplish that by simply upping your overall weekly mileage, no real need to any speedwork such as VO2 max or the like, that's the short answer.
Follower of Forrest
In the book, Hansons recommends using actual 5k paces instead of equivalent pace calculations. For the MP...from your account it sounds like you might have "left some on the course" during the Philly marathon. Doing the MP training prescribed by Hansons could very well help you to unleash that potential.
6/21 - Manitou's Revenge 54mi
A man may never run the same trail twice for it is not the same trail and he is not the same man
In the book, Hansons recommends using actual 5k paces instead of equivalent pace calculations. For the MP...from your account it sounds like you might have "left some on the course" during the Philly marathon. Doing the MP training prescribed by Hansons could very well help you to unleash that potential.
Thanks all! I appreciate your feedback!
Yes, I have read the book, unfortunately, I've never actually raced a 5k. (Up until recently, I had always said I hate the first 3 miles of every run, so why would I race for just 3 miles?! LOL, now I like all the miles fairly well, so maybe I am ready for a 5k!)
I think my 57:30 10k race is probably fair for a close approximation of my current best effort, so I was going with an equivalent to that (which is also very close to an equivalent to my PB HM time).
I know it would have been good to have some 5k times! After the March marathon, I will make sure to get some 5k & 10k races in over the summer/early fall. I know it'd be good for me!
I am rather enthused about the Hansons approach. I'm going to give it a go, and learn something from it, and I know I'll have plenty of room for improvement for #4, lol. Always room for improvement!
I'll be looking forward to unleashing my potential!!
I am not a coach nor do I know much about running, but If you can run a 10K at 8:50 pace, 10:45 pace may not be an appropriate MP in the Hansons plan. That might be a bit slow, I think it should be closer to 9:30 than 10:30.
I am not a coach nor do I know much about running, but If you can run a 10K at 8:50 pace, 10:45 pace may not be an appropriate MP in the Hansons plan. That might be a bit slow, I think it should be closer to 9:30 than 10:30.
My best 10k pace was 9:12, best HM pace 10:00. Those two paces seem fairly comparable using the various calculators.
I used McMillan calculator and the chart in Hansons to convert that those 8:50 5k pace.
I have an HM at an ideal time in the Hansons cycle (end of wk 7), so hopefully that will give me a more recent solid HM race pace to guage things.
I'd sure love to run at 9:30 someday! That you think I am anywhere close to that is really encouraging!
Oh, my!! I think you got my point all wrong...but the way I wrote it, I can easily see why and I apologize. First of all, most of the original RA people know, number one, I'm not too nice!! (;o)) And also that I am not the one to look down on "slower" runners. To me, I don't care if someone runs 4-minute-mile or 5-hour marathon. But my whole point is; IF you are seeking the way to improve, I'll be blunt and tell you what I think.
I think you're on the right track to be doing the kind of training that you had been doing--I don't necessarily see the pace being too fast or too slow (certainly, that's not what I meant about "plodding"). Sometimes I go extremely SLOW on my own runs--it's not rare for me to go as slow as 14-minute-per-mile pace. My philosophy is: you can NEVER go too slowly. But that's a bit different from what I mean by "plodding". Before we go on with that, however, if you are actually pushing very hard at your own level to run the pace that you do--regardless of how fast or slow your pace may be, it may be that you're pushing too hard. You shouldn't "strain"; you should be "training".
What I tried to convey with "plodding" is that way too many people today jump to run a marathon and do too much training, and the only way to survive such a training regime is to go very slow and never obtain other parts of development by simply saying, "I'm not fast..." and justifying their lack of over-all development.
It was back in late 1950s when New Zealand's Arthur Lydiard experimented with his neighbor's young runners. Along with coaches like Ernst van Aaken of Germany and Australia's Percy Cerutty, he was one of those early-days athletic coaches to have had his runners to go for distances; volume of training instead of speed. It seems logic, if you want to run fast, you train fast. But his experience told him otherwise. It was when he started to train for a marathon that all his track performances, including a mile, improved. It is still seen quite regularly; Paula Radcliffe ran her PR in 10000m after she started running marathons. Yoko Shibui set the current Japan's national record after she started running marathons. It is the strength developed by marathon training that enabled them to go faster. This is why you'll see many comments here that people suggest to "run more; mostly easy, sometimes hard." At any rate, when most middle distance and distance runners at the time were training probably 25-30 miles a week, mostly fast and hard, by interval training, he had his runners run 100 miles a week. Most "experts" of the time said his runners would "burn out". Lydiard's runners ended up winning a gold medal in 800m, 1500m, 5000m and a bronze in 1500m and a marathon in 2 Olympiads in 1960s so it didn't do too badly. But what followed was many hard-core runners around the world tried to run 100 miles a week. Lydiard was quick to recognize that they were doing TOO MUCH training. His runners were doing a 22-mile run over the weekend, even middle distance runners. But they were on their feet for about 2:00-2:30 in duration. Most who followed took 3 or more hours every weekend, trying to run 22-miler. It was as early as 1970 when he suggested that time-base training is much more effective. There is a fine balance of distance (volume) and intensity. You can go around and around and if quality goes out the window, you may not develop as much or as quickly as you'd like. This may not necessarily to say that you should train hard all the time; but the point being that you should train within yourself and never beyond your capability. For example, when doing aerobic training, you should be able to recover 12-24 hours. This is documented enough by research. There must be more than one reason why you train 3-times-a-week but IF the reason being that you can't run back-to-back, chances are that your runs might be too hard for you. For example, if your weekly mileage is 25-35MPW and your long run (your favorite) being 12-15 miles, that's approximately half of your weekly mileage. And, if your training pace is, say, 12-minute-mile, 15 miles would take 3 hours. Personally I feel 3-hour is too much for most "recreational" runners.
One other suggestion, after looking at your recent log, is that you did 1:44 a week before and 2:27 2 weeks before your marathon. Not knowing what you had done prior to that--because I strongly believe it's what you had done 6-20 weeks BEFORE the race that really counts; not so much what you did 2 or 3 weeks before the race. Often what happens is that they make themselves too tired by piling up some of those "confidence-building" workouts too close to the race that, even though you'd done everything right up until then, that they drag their tired legs to the start line.
I helped this middle-aged guy, in his 40s, a few years ago for Akron Marathon. I actually didn't know I was helping him because I was giving advice to his wife. They had been doing one of those typical 3 X 20-miler type of training. His PR had been 5:30 with 4 marathons prior to that. I cut down their long runs but kept ONE 3-hour run. I think, if I remember it correctly, they ran up to 14-miles for that. So they did it once. They told me that they actually enjoyed this new training plan with hills and some intervals (I think I had given them something like 5 X 400 or 3 X 800 or something like that--very easy and basic--I should still have the plan somewhere in my other laptop... At any rate, it was a week before the marathon when I received an e-mail from him personally. He said he had never reached this far into the marathon preparation without sore legs and/or injury buds. In other words, he went into this marathon with fresh legs. He ended up running 4:50. This definitely remains as one of my success coaching stories. My bet is that, by going easy before the marathon, I would not be surprised--though I still don't know enough about you and what you had done--if you chopped a minute per mile off from your 5:02 marathon. A half a minute for sure--that'll be good 13 minutes improvement. Especially when you have 57-minutes 10k PR that indicates 4:30 marathon time.
You are actually VERY nice to take the time to help me out!
I have uploaded a bunch more older data (from mid-August) for my Training Log, so if you are inclined, you can/could see more history on my runs. You are right that I run long pretty frequently. My 12 mile runs are typically 2:15ish, and my 15 mile runs closer to 3 hours, and I do really like to get one of those in at least once a week. It is good for my head. I just find the runs more pleasurable after the first hour or so. The second and third hours are usually very pleasant for me. The only time they are tough is on occasion if I know it's going to be a 3+ hour run and I am letting my nerves get to me, but if the run is 15 miles or under, I don't worry much and nearly always have a great time. Now, the 4th hour can be either a bitch, or the most fun ever, depending on the moon phase or whatever running gods control my destiny, or whatever. I think that is a major draw for me in the Hansons plan, that I'd get lots of runs in the 10-16 mile range, so in my 2-3 hour zone (about 3 runs of the 12-16 distance per 2 week period for the last many weeks of the plan). The 16 mile runs (every other week in Hansons) would take me right at 3 hours at my planned LR pace (11:30 on flats, 11:40 on rolling hills, etc).
Anyway, I have loaded data back to late August. There might be a missing run or two that wasn't on my Garmin, but I don't think so. The majority of my x-t isn't' in there, either, as I rarely use the Garmin for that. (Assume 2 hrs wk easy x-t most week, with lots more mid-Sept to mid-Oct -- 5-10 hrs/wk then, as we were on vacation, lol.)
Thanks again, so much, for sharing your thoughts. I'll be re-reading and I'm sure I'll have more questions in the future!


text:
Boot Barn Item #: 2011017
Color: Click a button belowcolor
size: Click a button below Size Chartsize
- 100% cotton denim
- Flame resistant
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- Home wash and industrial wash
You do hard work and you need the jeans that are going to keep you protected. Bulwark provides you with that with these FR Relaxed Fit Jeans. These jeans are flame resistant with an Arc Rating of 18. The relaxed fit has the jeans sit at the natural waist with a relaxed seat and thigh giving you comfortable movement. They have five pocket styling with a button and zip closure. Pair with one of Bulwark's flame resistant work shirts for a full outfit of protection and comfort.
Style(s): PEJ2DD
Lifestyle: Work
Material: Cotton
Technology Features: Flame Resistant
Color: Blue
Product Weight: 2 lbs

subset: commoncrawl


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THROUGHOUT the year, the Redditch Town Centre Chaplaincy offers support to those working in the town centre throughout the year.
This year, it has organised a special carol service which will be held at St Stephen's Church on Church Green on Wednesday, December 19 at 6pm.
The Rev Paul Lawlor, a town centre chaplain, said: "Particularly at Christmas, it's great to focus on the community that surrounds us as we work in the town centre, and on the meaning of Christmas.
"We hope the service provides a moment of peace in the midst of all the activity leading up to Christmas for those who work and volunteer in the town centre."
For more details about St Stephen's, see www.ststephensredditch.com or facebook.com/ststephensredditch and to discover more about the industrial chaplaincy work of Faith at Work in Worcestershire visit www.faithatwork.org.uk or come and see chaplaincy in action in Redditch's Kingfisher Shopping Centre from December 18-20.


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Arb Parking Tip
Free street parking spaces are sometimes available on Oswego St. near the Arb's Geddes Street entrance.
Click here for a map.
Click here for a map.
Summer is a great time to visit the spectacular Gateway Garden of New World Plants at the Botanical Gardens. The ornamental plants in this garden are originally native to the Americas.
Check out the bloom calendar.
Check out the bloom calendar.
study spots
Looking for a location to hold a group meeting? We have some of the University's best study spots.


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July 21
Piermont: Farmers Market. 9:30 a.m. to 3:30 p.m. Sundays through Nov. 24. downtoearthmarkets.com Call 914-923-4837. M&T Bank Parking Lot, Piermont Avenue and Ash Street (at 527 Piermont Ave.). 914-923-4837.
Ramsey: Farmers Market. 10 a.m. to 2 p.m. Sundays until Nov. 24. www.ramseyfarmersmarket.org Eric S. Smith Middle School, 73 Monroe St. 201-785-2313.
July 24
Spring Valley: Farmers Market. Wednesdays, 8:30 a.m. to 3 p.m. until Nov. 20. Call 914-923-4837. downtoearthmarkets.com. Memorial Park, Memorial Park Drive. 845-352-1100.
New City: Teen Program: Exploring Roots. Create vegetarian dishes using veggies that grow underground. This hands-on workshop will have you assembling, cooking and eating. Registration begins July 9. To register, go to www.newcitylibrary.org and click on "Teens." Free. 6 p.m. Library, 220 N. Main St. 845-634-4997.
July 25
Nyack: Farmers Market. Thursdays from 8 a.m. to 2 p.m. through Nov. 21. Veteran's Park, Main Street.
July 28
Stony Point: Master gardener demonstration garden tours. On these monthly tours, visitors can Tour the beautiful gardens, including ones for shade, perennials, ferns, herbs, native plants, containers and ornamental grasses, and learn which plants grow best in Rockland. Gardens included are: The Ralph Snodsmith Perennial Garden; Hillside and Shade Garden; Fern Garden; Herb Garden; Ornamental Grass Garden; Cutting Garden; Container Gardens; Native Plants; and the Rain Garden. Also: Aug. 25, Sept. 29, Oct. 27. Free. 1-2 p.m. Cornell Cooperative Extension of Rockland, 10 Patriot Hills Drive. 845-429-7085.
Aug. 4
New City: Family Sundays. A family farm experience for children ages 4 and older accompanied by a parent or guardian. The program is offered on the first Sunday of the month. Activities include farm tours, a seasonal activity using natural materials and a chance to work alongside the farm team. Register at familysundaysatcropseyfarm.bpt.me Call 845-634-3167 or email email@example.com: June 2, July 14 (no program July 7), Aug. 4, Sept. 1 and Oct. 6. $10 first child; $5 each additional child per family. 10-11:30 a.m. Cropsey Community Farm, 220 South Little Tor Road. 845-634-3167.
New City: First Sunday Walk: Kennedy Dells County Park. Meet Carol Weiss in the parking lot for a stroll through the park on graveled paths, looking for resident and migrating bird species. Trip runs two to two-and-half hours. Free. 8 a.m. Kennedy Dells Park, 355 N. Main St. 845-358-3659.
Aug. 7
New City: 50 Years of Blooms. The Clarkstown Gardening Club is celebrating five decades of skill and community commitment. Join members of the club for a look back at their history as well as some great gardening tips. Free. 7 p.m. Library, 220 N. Main St. 845-634-4997.


text: This is a programmable LED license plate frame that you can program with several different 'sayings'. You can let everyone know that your favorite team won, what school you went to, or ~anything~ else you might be interested in saying. You have a remote control to change what it says. You can also chose to have it on all the time or only when you step on the brake. You do have to wire it, with two wires, into your cars system. Great way to let people know that they aren't driving too well too!


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You won't be able to dismiss this by usual means (escape or click button), but you can close it programatically based on user choices or actions.
"I added the Pearl paper and they turned out beautiful. My daughter loved the invites and the Thank you cards I had gotten for her too."
"Did the color in navy. Changed the script to a different font. Design service was awesome as had a concern about a font I had originally picked for the registry line..they gave me 2 proofs and did great job. Would totally recommend this site!! Responded quickly!"
"I had many complements on our invitation; it was fun & different, but still classy. The quality was very good! The design on the back of the invitation was cute. I expedited my order and received it as promised. We will definitely be ordering more of these types of cards for future family events. Can't wait to see my rehearsal dinner invites!"
"This website was most help...fully described items. Made if very easy to order, step by step. Very prompt delivery. Item beautifully done and well made."
"Personalization was simple. With a quick comment in regards to changing some of the text, I was contacted right away and everything was perfect. This invitation was everything that I was looking for and depicts pure sophistication and class!"


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Patagonia's new R1 wetsuit came in yesterday, and we're liking what we see. The new 2mm thickness fills the gap in the Patagonia wetsuit line providing coverage from 65 to 75° Fahrenheit. That means all you surfers down in Southern California, Florida, and the South Eastern states who thought the R2 was a bit to warm, look no further! Being a 2mm suit, it's light weight, flexible, and with a back zip entry it's a quick and easy on and off suit.
So whats with the Green? Well, it's REALLY green. Not just the color, but also the materials. Made out of recycled polyester and nylon the green goodness is environmentally friendly, adds warmth, and is soft/smooth to the touch. Patagonia is using this suit to point out that it is in fact NOT made out of bamboo, and that bamboo is not as environmentally friendly as we may have thought. They also mention that their suit is not completely green, but they are working on it, and we're stoked on that. Check out the full story on that at their Blog.
Anyways, back to the suit. The insulating green stuff is a little thinner than the merino wool used on the thicker suits, so I would put this suit(fullsuit) up there in warmth with your average 3/2 wetsuit, while the R2 is a bit warmer than most 3/2's. Coming in at under $400 for the full suit, and under $200 for the spring suit, backed by Patagonia's killer warranty service, the R1 is a top of the line warm water wetsuit that is well worth the price.
Give us a call, or leave a comment if you have any questions or want to share your thoughts about the new suits. This post will be updated as we get to know the suit better so stay tuned!
P.S. You can buy Patagonia R1 Wetsuits Online HERE.
Latest posts by Matt Gabriel (see all)
- Gifts for Surfers: 30 Awesome and Affordable Gift Ideas - 18 November, 2016
- Firewire Surfboards LFT Construction - 21 March, 2014
- The 7 Best Women's Cold Water Wetsuits for 2014 - 5 March, 2014


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First Monday of Each Month
El Corral Restaurant
4907 Southgate Dr.
6:30 pm
Morrison Jeep Trail awarded BFG Outstanding Trails Award for 2011
Visit us on Facebook
Magic City 4x4 is an non-profit, environmentally-conscious, family-oriented four-wheel drive club based in Billings, Montana. We follow tread-lightly practices with great passion, and always respect proper trail ethics.
We meet on the first Monday of the month, at the El Corral Restaurant at 4907 Southgate Drive, at 6:30PM. We typically go on 1 or 2 trail-rides each month, and host a rally on the last weekend of June each year.
We are part of the Montana 4x4 Association and United Four Wheel Drive Association, and are supporters of the Treasure State Alliance, Families For Outdoor Recreation and the Blue Ribbon Coalition.
Guests are always welcome! Feel free to join us at any of our meetings, or on any of our trail rides. All attendees at our trail rides must have the basic safety and recovery equipment found here. For more information, feel free to Contact Us.
Copyright 2017 Magic City 4x4. All Rights Reserved.


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Exquisite tailoring & polished cuts boast a quintessentially Italian flair
Take an adventure in style with the Parisian designer's cult-status looks
Emilio Pucci, Versace & more
Land on your feet with these tantalizing twosomes
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Let your accessories do the talking
Timeless bags from Proenza Schouler, Givenchy & more
Sunglasses from Fendi, Stella McCartney & more
It's the thought that counts! Say it with something stylish
Decadent treats for those who appreciate the finer things
The bolder, the better with this season's prints
Shop timeless footwear, sophisticated separates & more
Our in-house brand celebrates forever pieces with a contemporary twist
Step into the closet of the model extraordinaire


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Related stories
They came with bells on, bearing pots and pans, whistles, washtubs and rusty old buckets. Some had metal sheets and cowbells, and some blew ceaselessly on plastic horns.
Whatever they had to make noise with, they used.
It was a Tintamarre, the traditional Acadian parade that for the 2014 World Acadian Congress was planned to be one of the biggest ever, and which wound its way down Main Street in Madawaska making the biggest racket possible.
It made an amazing amount of noise — and it certainly was one of the biggest ever, with preliminary estimates from World Acadian Congress organizers putting the total number of people in the parade between 10 and 12,000.
"We're all proud to be Acadian, but today it's evident, it's out in the open," said Don Levesque, a Grand Isle native living in Saint-Basile, New Brunswick, and a member of the board of directors of the 2014 World Acadian Congress. "It's the most wonderful feeling that all these people came together for this."
The parade started near Bicentennial Park in Madawaska, made its way down Main Street and finally wound its way up towards the Multi Purpose Center, towards the gates to the Acadie Fille D'Amerique concert, which featured Canadian and Louisianian bands all night. The parade and concert capped off a full slate of celebrations for National Acadian Day, Aug. 15, the single biggest day of celebration for the entire World Acadian Congress.
Don Cyr, director of the Musee Culturel du Mont-Carmel, explained the two leading theories of the origin of the Tintamarre, both of which stretch back into the 18th century.
"I'm told it originated near Moncton, New Brunswick," said Cyr. "Between Moncton and Nova Scotia there are open marshlands called the Tantramar Marshes. In the spring and the fall, geese by the millions land there, and they make the most unbelievable noise. That's one theory."
The other theory about the origin of the Tintamarre comes straight out of the old country — France, from where thousands of people in the 17th century emigrated to what was then New France. That area is now known as the Maritimes, parts of Maine and parts of eastern Quebec.
"In France, when you have something to celebrate or to be upset about, you make a lot of noise. It's an old Acadian tradition, like on the Feast of the Three Kings, after Christmas, when you play card games, and if the kid gets a bad hand, they're allowed to make as much noise as they want," said Cyr. "It's a cheap way to have fun, and a way to let off steam. It's like a pressure valve for a cauldron."
Either way, parade marchers and spectators alike donned a wild array of red, white and blue costumes decked out with yellow stars to symbolize the Acadian flag, and went proudly — and loudly — in Madawaska, hooting and banging away. The big heads — giant papier mache masks worn by several parade marchers — also made an appearance in the forms of moose, bears, Acadian men and women, and even a nun.
"It's about coming together, having a good time, and getting to meet your neighbors," said Louise Beaulieu of Madawaska. "I know I've met my neighbors today. That's why I'm here — to meet my neighbors from all over the world. I think we're making friends for life over here."
The Tintamarre is a celebration unique to the Acadian people, be they in Maine, Canada or Louisiana, from which a fair number of festival-goers hailed. It symbolizes much of the spirit of Acadia — from the roots in France, to the great diaspora, after being deported by the British from Canada in 1755.
"We were deported as a people, we landed all over the world. This symbolizes so much of what we are. We don't have a country. We come together to show that the deportation didn't work, because here we are. The noise we're making is a celebration of the survivors," said Judy Ayotte Paradis of Frenchville, formerly a state representative for Madawaska. "And we've bloomed where ever we've been planted."


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fusionbrands Iceorb - Vertical Ice Tray Makes, Chills, Serves & Stores
I admit I haven't used this yet, but i looks like a stroke of genius to me... the inner tub can either hold ice or be used to hold foods that need to be chilled. fill the other tub with liquid, insert the inner tub and freeze... and voila! Ice cubes!
Ahahahaha granny teeth!Added 8 Years Ago from Amazon.com
Love this! I gave this to a friend for Christmas and he loved it as well. I think it's a genius idea and even if you don't drink alcohol, it's still perfect to use to cool down your favorite beverage!


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Topic: What kind of shrooms??
Hi all,
I have read many posts about people taking mushroom extracts, essences, etc etc. Could I get some information about what mushroom supplements have helped you to fight off cancer?? Dosages and names? Honestly I trust the feedback from folks in this group than what I can find on google.
Thanks so much,


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RufasGate is a combination of the Portal and Sokoban games. Using stargate terminology, there are Zero Point Modules (ZPMs) that power the portal guns, which in turn create the two ends of a temporary and short range wormhole, a shortcut through space-time, that allows obstacles to be bypassed. In order to empower the portal guns, all cylindrical ZPMs must be bumped onto their base receptacles. There are currently only four levels, and no way to save a game. RufasGate is also a testbed for learning/illustrating various modern OpenGL techniques including cubemaps, water reflections, sound, and glsl shader capabilities. For anyone planning to use SDL2, it illustrates key-mapping, to get improved keyboard responsiveness from SDL. It supports laptops and high DPI Mac Retina displays.
f265 is a cross-platform HEVC/H.265 video encoder. The project initially targets high quality offline encoding, but it is not limited to this scope. It is designed from the ground up to maximize quality and performance in offline and real-time scenarios using recent hardware technology and interfaces such as the Intel� AVX2 instruction set.
KinderGate Parental Control features content filtering based on morphological analysis, a vast URL database divided into 70+ categories, download control, safe search, HTTPS support, and more. It provides high accuracy Web filtering with an extremely low false detection rate. It blocks resources related to malware, porn, drugs, abusive content, illegal materials, and other categories. It is widely used by schools, libraries, and home users.
TagSpaces lets you organize, tag, and browse your files, photos, and documents on many platforms. It lets you create and manage notes and Web snippets (like in Evernote, but completely offline) and create a personal Wiki system. It features integrated MHTML, PDF, ODF, and image viewers, a Markdown viewer and editor, an advanced WYSIWYG HTML5 editor, file tagging based on filenames (extremely portable), a simple source code viewer and editor for the most common programming languages, and basic file and directory management.
MacX DVD Ripper Mac Free Edition is DVD ripping tool that rips homemade and protected DVD movies to MOV, MP4, MPEG, M4V, iTunes, and Apple TV video for viewing, editing, or uploading to YouTube. It strips all DVD movie protections and allows you to customize frame rate, video resolution, video bitrate, audio volume, etc. It can trim video segments, crop video, merge titles, add a watermark, extract audio, and take image snapshots. Its improved DVD analysis ability can crack the latest encryption on newly released DVDs like Iron Man 3, Monsters University, Despicable Me 2, etc.
FastCRM is a Web-based customer relationship management system that keeps track of customers and their companies with ease. It allows sales people to quickly manage their accounts, contacts, and opportunities. It can also be used to track daily tasks, meetings, etc. Payments tracking and recurring payments are supported. Customers can be mapped with GPS coordinates. It provides management with assessment charts and audit.
Flora is a minimalistic but very powerful NoSQL database. It is easy to understand with data readable by both humans and machines, schemaless, Lua-scriptable, remotely accessible through TCP, and portable. It is especially suited for A. I. tasks, and a longer-term goal is support for "natural language" queries.
An identity and access management system for enterprise applications.
A text-to-speech tool.


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Wave in a bottle experiment
Explore the wonders of how nature works with wave in a bottle, a fun science experiment and learning game. Kids will discover how and why water behaves and will be amazed at the power of the natural world. Kick start a possible love of science with this project today.
Number of players:
What you need:
- empty plastic bottle and cap
- vegetable oil
- water
- food colouring
Wash a bottle and take off the label by soaking it in hot water.
Fill the bottle with 3/4 cup of water.
Add a few drops of food colouring.
Pour 1 cup of oil into the bottle.
Screw the cap on.
Roll the bottle on its side and let it settle for a few minutes.
The water will sink to the bottom and the oil will rise to the top.
Now tip the bottle back and forth and make some waves.
The waves will be bigger at one end of the bottle and smaller at the other.
Your bottle wave is like an ocean wave.
Water moves up and down and doesn't go forward as the wave goes through the water.
The friction between water and wind makes a wave.
Longer waves travel faster than shorter ones and go further before friction makes them disappear.
Find more paper craft ideas:
- Easy origami for kids
- Video tutorials on how to make paper planes
- Make your own Christmas cards
- 5 adorable Mother's Day cards to make
- 5 fun things to print and make
- 5 ways to display kids' art
Find more kids' craft ideas:
- Easy kids craft ideas
- 30 fun activities and crafts to do with kids
- How to make puppets
- Colour by numbers printables
- Crafty painting ideas to do with kids
- Handmade crafts for the home
- Make a tooth fairy box
- Crafts to make for babies
- Crafts to make with toddlers
- Crafts for 3-4 year olds
- Crafts for 4-6 year olds
- Crafts for 7-9 year olds
- Crafts for 10-12 year olds
- Play dough games for kids
- Melted crayon canvas art
- Christmas crafts for kids
- Easter crafts for kids
- Christmas crafts for the home
- Make finger puppets
- Make animal masks


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Bring resume, and confidence, to Gainesville Job Fair
Published: Friday, September 6, 2013 at 2:56 p.m.
Last Modified: Friday, September 6, 2013 at 2:56 p.m.
Are you looking for a job? If so, you're in luck because at the Gainesville Job Fair, you will have an opportunity for a face-to-face meeting with employers and maybe even get hired on the spot, so come dressed for success.
Job fair is Tuesday
What: Gainesville Job Fair, with city, county and other local employers.
When: 9 a.m.-3 p.m. Tuesday.
Where: Martin Luther King Center, 1028 NE 14th St.
Information: Call 334-5000 or email email@example.com.
And if you need help with business attire, no problem; There will be a clothes closet available.
Now in its second year, the Gainesville Job Fair is a collaboration between the city of Gainesville, FloridaWorks, Gainesville Area Chamber of Commerce, Gainesville Regional Utilities, Santa Fe College and the city of Gainesville Office of Equal Opportunity.
City Commissioner Yvonne Hinson-Rawls said job seekers can meet and interview with potential employers, attend employability skills workshops on such topics as job applications, applying for jobs online, resume writing, dressing for success, interviewing skills and other topics.
Hinson-Rawls said job seekers are encouraged to come dressed in business attire and bring their resume.
"I think this job fair will be even better (than last year)," said Hinson-Rawls, adding that last year 1,200 people attended the event.
If you don't have a resume, Hinson-Rawls said the city's Human Resource Department will be onsite at the registration table to create a skills assessment form so that job seekers can carry the form when they talk to employers.
And for those without business attire, "we're providing a clothes closet to improve their chances (of being hired)," said Hinson-Rawls, adding that there will be a clothes closet located in the locker room at the King Center.
There also will be food for job-seekers and employers.
Participating employers will include various city of Gainesville departments, such as the Gainesville Police Department and GRU, and also the University of Florida, Gainesville Job Corps Center, Kangaroo, Domino's Pizza, Bear Archery, Infinite Energy, Alachua County Sheriff's Office, Alachua County Library District, Temp-Force, Florida Credit Union, U.S. Postal Service, UPS, Regional Transit System and others.
Hinson-Rawls said this year, there will be a job fair direct mailing to 4,400 job seekers identified by FloridaWorks who live in District 1, which Hinson-Rawls represents. They are those living in these zip codes: 32601, 32609 and 32641. She said last year, 13,000 job seekers were identified in District 1.
Hinson-Rawls recommends practicing communicating effectively by practicing at home in front of a mirror.
"Come with a positive attitude and be optimistic," she said. "Speak confidently and maintain eye contact."
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.


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air max sequent shoe
Product Code:
The Nike Air Max Sequent Running Shoe for men is made with a mesh upper and Max Air unit at the heel for lightweight breathability and soft, cushioned comfort. Flex grooves in the forefoot deliver natural range of motion.
- U-shaped Max Air unit creates a responsive effect upon heel strike
- Breathable mono mesh upper features suede underlays for support
- Articulated grooves enhance forefoot flexibility
- Injected Phylon midsole for lightweight cushioning and comfort
- Rubber Waffle outsole for durability and traction
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"Game changer" is a term you hear often when people talk about how technology has changed their industry.
If you follow a sales process that does not match the steps of the customer buying process (change; discontent; research; compassion; fear; commitment; expectations; satisfaction), you end up making inadvertent mistakes. When you become more familiar with what is going on in the customer's head at each step of their buying process, you will be able to explain some of the most common mysteries of selling, including:
Kevin Davis, author of "Slow Down, Sell Faster!: Understand Your Customer's Buying Process and Maximize Your Sales," is president of TopLine Leadership, Inc., a leading sales and sales management training company serving clients from diverse sectors. For more information about the book visit http://www.slowdownsellfaster.com/


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Assessment |
Biopsychology |
Comparative |
Cognitive |
Developmental |
Language |
Individual differences |
Personality |
Philosophy |
Social |
Methods | Statistics | Clinical | Educational | Industrial | Professional items | World psychology |
Biological: Behavioural genetics · Evolutionary psychology · Neuroanatomy · Neurochemistry · Neuroendocrinology · Neuroscience · Psychoneuroimmunology · Physiological Psychology · Psychopharmacology (Index, Outline)
|Adam's Apple
|An example of male laryngeal prominence.
|prominentia laryngea
|subject #
|Front view of neck.
The laryngeal prominence—commonly known as the Adam's Apple—is a feature of the human neck. This lump, or protrusion, is formed by the angle of the thyroid cartilage surrounding the larynx. The term "Adam's Apple" is derived from Adam having eaten the forbidden fruit in the Bible's account of the lives of Adam and Eve.
Sex differencesEdit
The laryngeal prominence is usually more prominent in adult men than in women or prepubescent children. The growth of the larynx itself during puberty is responsible for the vocal instability in teenage boys.
The laryngeal prominence is merely the protrusion one sees of the thyroid cartilage making up the body of the larynx. The laryngeal prominence is usually more prominent in adult males because the thyroid cartilage elongates during puberty, protruding out the front of the neck more noticeably. The result is that the two laminae (thin cartilage) of the thyroid cartilage that form the protrusion meet at an average angle of 90° in males, and 120° in females, so there is less cartilage protruding out in females.
A prominent laryngeal prominence is commonly considered a male secondary sex characteristic, but normal healthy women can also develop a prominent laryngeal prominence.
Cosmetic surgery to reduce the size of a laryngeal prominence is called chondrolaryngoplasty (thyroid chondroplasty).[1] This surgery may change the patient's voice and cause permanent damage, as well as leave a visible scar. In many types of gender reassignment surgery, chondrolaryngoplasty may be performed
See alsoEdit
- ↑ Wolfort FG, Dejerine ES, Ramos DJ, Parry RG (1990). Chondrolaryngoplasty for appearance. Plast. Reconstr. Surg. 86 (3): 464–9; discussion 470.
External linksEdit
HEAD: Forehead – Eye – Ear – Nose – Mouth – Tongue – Teeth – Jaw – Face – Cheek – Chin
TORSO: Shoulders – Spine – Chest – Breast – Ribcage – Abdomen – Belly button
LIMBS: Arm – Elbow – Forearm – Wrist – Hand – Finger (Thumb - Index finger - Middle finger - Ring finger - Little finger) – Leg – Lap – Thigh – Knee – Calf – Heel – Ankle – Foot – Toe (Hallux)
Head and neck anatomy, Upper RT: Larynx (TA A06.2, TH H3.05.01, GA 11.1072)
major/unpaired: Epiglottis (Vallecula) · Thyroid (Laryngeal prominence, Oblique line, Superior thyroid notch, Superior horn, Inferior horn) · Cricoid
extrinsic ligaments: Hyoepiglottic ligament · Thyrohyoid membrane (Lateral ligament, Median ligament) · Thyroepiglottic ligament · Cricotracheal ligament
intrinsic ligaments · upper: Quadrangular membrane (Aryepiglottic, Vestibular ligament/Vestibular fold)
intrinsic ligaments · lower: Cricothyroid ligament (Median, Lateral/Conus elasticus, Vocal ligament/Vocal folds)
|Laryngeal cavity
Laryngeal inlet · Vestibule · Rima vestibuli · Ventricle · Rima glottidis/Glottis · Infraglottic cavity
Muscles of larynx · Cricothyroid articulation · Cricoarytenoid articulation
|Template:Respiratory system navs
|This page uses Creative Commons Licensed content from Wikipedia (view authors).


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DISGRACED jockey Danny Nikolic has lost his appeal against a two-year disqualification. However, the penalty for threatening a Racing Victoria steward is still some weeks away.
The Victorian Civil and Administrative Tribunal has found against the jockey after an incident at the Seymour race meeting on September 4, in which he is alleged to have threatened the family of Victoria's chief steward, Terry Bailey.
Nikolic went to VCAT in a bid to have the two-year-disqualification handed down by the Racing Appeals and Disciplinary Board overturned. His last avenue of appeal is now closed.
VCAT judge Michael McNamara is yet to make a decision on Nikolic's application for a review of the two-year ban. It is listed for mention on January 22.
Racing Victoria chief executive Bernard Saundry has welcomed the decision. ''This decision vindicates the actions of the Racing Victoria stewards,'' he said.
Nikolic had been disqualified for threatening Bailey at Seymour. He also will face a hearing on assault charges next May.
Nikolic, 38, is accused of assaulting another jockey, Mark Pegus, Pegus' girlfriend, Rikki-Lee Hull, and a police officer in three separate incidents last year.
A two-day committal hearing on the charges was due to start last week in the Melbourne Magistrates Court but was postponed.
The prosecutor, Senior Constable Nathan Sinclair, said the case was ready to be heard but had been delayed because of witness availability.
Magistrate Ian McGrane agreed to adjourn the case for a two-day hearing from May 30.
At the previous hearing, last April, Nikolic's defence lawyer, Sandy Robertson, said the jockey denied assaulting Pegus or Hull.
■Leading Sydney trainer Chris Waller can now open a Melbourne base in a limited form after being granted a stable at Flemington Racecourse with a capacity for 10 horses.
Victoria Racing Club chairman Michael Burn has announced that Waller will lease stables at Flemington from mid-February.
"The VRC is thrilled to be able to support Chris Waller and his Sydney operation and accommodate his horses targeting races in Melbourne," Burn said.
"There is strong demand for facilities at Flemington and in recent weeks we have been able to accommodate the growth of [Darwin trainer] Stephen Brown and Nigel Blackiston, and have welcomed Anthony Freedman and now Chris Waller,'' he said.


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Cadet Kilian Altman of Corinth received a $5,000 scholarship to attend Forest Hill Military Academy in Millersburg from the Twenty-First Scholarship Fund. The Twenty-First Scholarship Fund is designed to aid select students to attend Forest Hill Academy.
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Marquis Adds DocuMatix Marketing Automation Solutions to Lineup
Marquis Software Solutions Inc. and DocuMatix LLC announced today they are combining business operations to create a single company uniquely positioned to offer banks and credit unions the marketing analytics, automation and technology solutions and services they need to grow. Read full press release.
DocuMatix: We simplify communications.
With thousands and thousands of subscribers, coordinating communications can seem daunting for any size financial institution. Good thing we're here to help simplify things. Our intuitive, user-friendly DocuMatix Product Suite gives you powerful software tools that can transform the way you communicate with your subscribers, making it simpler, easier, and more effective than ever. Email marketing, surveys, polls, event registrations, PURLs, forms, social media capabilities, and more — there's no electronic communication problem we can't solve.
But it's not all about the ones and zeros. It's about the people, too. People who happen to really like ones and zeros, but hey, that's us. It's our job to make yours easier, so we're always working hard to make your experience better. We're your partner in this, and we'll try our best to keep you doing yours. That's us, too.
You see, we believe that our success is measured by your success. The better you do, the better we do. In fact, many of our features and products have come from direct input from our customers. By listening to our customers, we can learn and evolve our products and services to better fit their needs. Innovation is the key to solving communication problems, so we're always working on the next great thing.


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Skip to Content
Home > Community > Health Library > Bullectomy for COPD
Chronic obstructive pulmonary disease (COPD) weakens
the structure of the lung and may also damage the tiny air sacs (alveoli) in
the lung. When these air sacs break down, larger airspaces known as bullae are
Bullae sometimes can become so large that they interfere with
breathing and may cause complications:
For some people, surgically removing the enlarged air sacs—known as
a bullectomy—makes breathing easier. But few people are considered good
candidates for a bullectomy. It may work best for people with COPD who are
young, have large bullae that are grouped in just one area of the lung, and do
not have severe blockage in their airways. A
bullectomy may be considered if the bullae:
Bullectomy may make the lungs work better so more oxygen gets into
the blood.
If there are many bullae spread throughout the lungs, surgery is not
likely to be helpful. In this case, other areas of the lung often become
damaged after the surgery. The best surgical results happen when there is
only one bulla or only a few that are all clustered in one area.
Long-term follow-up studies have begun to show that within 3 to 5
years after surgery, lung function deteriorates to the level it was before
surgery.footnote 1
The decision about whether to do the surgery is difficult and
usually is based on the doctor's experience and the person's overall
Bullae can be removed using a laser. But this method has not been
found to have an advantage over traditional surgery.
Hanania NA, et al. (2003). The efficacy and safety of fluticasone propionate (250 micrograms)/salmeterol (50 micrograms) combined in the Diskus Inhaler for the treatment of COPD. Chest, 124: 834–843.
ByHealthwise StaffPrimary Medical ReviewerE. Gregory Thompson, MD - Internal MedicineSpecialist Medical ReviewerKen Y. Yoneda, MD - Pulmonology
Current as ofMay 23, 2016
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You exercise your body to stay physically in shape, so why shouldn't you exercise your brain to stay mentally fit? With these daily exercises you will learn how to flex your mind, improve your creativity and boost your memory. As with any exercise, repetition is necessary for you to see improvement, so pick your favorite exercises from our daily suggestions and repeat them as desired. Try to do some mentalrobics every single day!
When asking a question, the words "which" and "what" are frequently misused.
"What" is used to ask a question when there are an unknown number of possible answers. "Which" is used to ask a question when there are a fixed number of possible answers.
With what hand do you write?
Which is your favorite color?
With which hand do you write?
What is your favorite color?
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Auburn, Ala. - The Auburn Arts Association (AAA) has named its board members for 2013 - 2014. The AAA is a non-profit organization created to support the arts and art education in the Auburn community. The executive board members and members at large represent the Auburn community, local businesses, and organizations throughout the City.
The AAA executive board members include: Garnetta "Chichi" Lovett, President; Emily Klinkenborg, Vice President; Margaret Gluhman, Treasurer and Secretary; and Shelley Shields, Past President. AAA board members at large are: Susan Braden, AAA publicity; Alicia Hames, art education; Andrea Holliday, Auburn Area Community Theatre; Amy Kaiser, Art for Homeschoolers and the Dean Road Ceramics Studio; Katherine King, community music educator; Cindy Mask, community artist and instructor; Dr. William R. Schaffer, Auburn Community Orchestra; and Eric Stamp, Downtown Merchants Association.
In partnership with Auburn Parks and Recreation and the Jan Dempsey Community Arts Center, the AAA provides art classes and camps, exhibition programs, and special events such as the Juried Preview Exhibition and Reception at Auburn CityFest and the SummerNight Downtown Art Walk for the Auburn community. The AAA also provides assistance for artists and performers and supports local organizations such as the Auburn Community Orchestra, AU Tiger Strings, and the Auburn Area Community Theatre.
For more information on the AAA, or to become involved, contact Sara Hand Custer, Cultural Arts Director for Auburn Parks and Recreation, at 501-2963.


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Addonics Secure NAS R5 - A NAS / DAS Combo for the Security-Consciousby Ganesh T S on 6/29/2013 12:30 PM EST
- Posted in
- Storage
- Enterprise
- Addonics
4 Comments
Back to Article
watersb - Sunday, June 30, 2013 - linkThanks for posting this, Ganesh! I have been very happy with Addonics storage enclosures. The feature mix may seem unusual, but the price lets me integrate these things into applications for local schools, home business etc. The addition of transparent encryption could simplify things even more. Reply
chophshiy - Tuesday, July 02, 2013 - linkNifty, so someone with physical access can, regardless of security features, just walk up and flip a couple of dip switches and destroy your volume. Reply
ganeshts - Tuesday, July 02, 2013 - linkI believe the target market for Addonics with this product is where data security in terms of access by unauthorized personnel is paramount. RAID is not backup, anyway. What Addonics guarantees is that when the cipher key is not present, no one can get the data from the drives -- they don't guarantee that the data can't be destroyed. Reply
MDX - Friday, August 23, 2013 - linkThis is kind of "duh": anyone with physical access to your hardware can destroy it, whether it's this NAS or any other. That's why you restrict physical access. Reply


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Mikolas sharp as Rangers collect 16th shutout
Telis earns praise for calling four-hitter in big league debut
SEATTLE -- In a season of despair, the Rangers' pitchers are carving out their own esoteric spot in Major League history.
The Rangers have thrown 16 shutouts this season despite having a team ERA of 4.71. That's the most shutouts in a season in Major League history by a team with an ERA of 4.50 of higher.
That piece of trivia is brought to you by pitcher Miles Mikolas and rookie catcher Tomas Telis as those two led the way in the latest shutout, the Rangers' 2-0 victory over the Mariners on Monday night.
Mikolas ended with a career-high eight innings in his 10th Major League start before Neftali Feliz closed it out in the ninth. Telis -- making his Major League debut -- was the one calling pitches and seemed in control right up to the end, when he called the changeup that Robinson Cano flied to center for the final out.
"It was fun," Mikolas said. "I told [Telis] before the game, let's just go out and have fun. I'm a rookie too and I've never pitched against this team. We were both in the same boat, so we sort of bonded over that. I think I only shook him off a handful of times. We were definitely on the same page most of the game."
Telis also had a bunt single that helped the Rangers add their second run.
"It felt pretty good," said Telis, who was called up from Triple-A Round Rock on Monday after Geovany Soto was traded to the Athletics. "My first big league game. I felt a little nervous in the first inning but after that I felt pretty good."
"Telis did a tremendous job," manager Ron Washington said. "He had a steady hand and caught every pitch where it was thrown. He didn't pull anything out of the zone. He was locked in tonight."
So was Mikolas, who allowed just three singles, walked one and struck out five. He is now 2-1 with a 2.63 ERA in six road starts as opposed to 0-4 with a 13.73 ERA in four starts in Arlington. Opponents are hitting .201 on the road and .385 in Arlington.
"He needs to work on his consistency, but tonight he was very good," Washington said. "He was executing all his pitches. He was right where he wanted to be and used all of his pitches. You have to give him a lot of credit against a team that has been playing very well. Tonight is a step in the right direction for him."
The Mariners entered the game having won 16 of their last 22 games before Mikolas cooled them. His forte is throwing strikes and changing speeds, and he gets in trouble when his location is off because he doesn't have tremendous stuff. But his location was pinpoint on Monday. He was also able to get a couple of double plays in key spots when he needed them.
"I was making good pitches inside the strike zone," Mikolas said. "Not just strikes but quality pitches, good pitches. I really controlled the fastball, that was a big key today. It was great, especially knowing coming in they were a hot team. I just ignored that fact and pitched my game and got us a win."
"I thought he had good stuff. His fastball jumps on you," Mariners first baseman Logan Morrison said. "He has a four-seamer and a two-seamer. His breaking balls were tight and kept us off-balance. I think he threw strikes and missed barrels. Even when we did hit him hard, we found gloves. I think we had a lot of hard-hit balls tonight. It's part of the game."
The Rangers gave Mikolas a 1-0 lead in the fourth inning against Mariners starter Roenis Elias. Elvis Andrus led off with a single, Adrian Beltre drew a one-out walk and J.P. Arencibia singled to left to drive home the run.
The Rangers scratched out another run in the seventh against reliever Brandon Maurer. Leonys Martin led off with a high chopper over the mound that Cano barehanded on the run but threw wildly to first base.
Martin ended up on second. Telis dropped a bunt that moved Andrus to third but also beat third baseman Kyle Seager's throw to first, giving him an infield single and his first Major League hit.
With runners at the corners, Rougned Odor hit a grounder at shortstop Chris Taylor and the Mariners could only get the force at second as Martin came across for the Rangers' second run.
"Tonight was all about pitching," Washington said. "They have pitching over there but we were able to take advantage of some of the things we created. We've got to continue to do those things. But tonight was about pitching on both sides and Mikolas did a tremendous job."
Mikolas ended up throwing 92 pitches but Washington was not tempted to send him out for the ninth. He called on Feliz instead.
"That's Neftali's inning," Washington said. "Neftali is the closer and I wanted to close the game."
Feliz preserved the shutout and the Rangers' place in baseball esoteric history.
T.R. Sullivan is a reporter for MLB.com. Read his blog, Postcards from Elysian Fields, and follow him on Twitter @Sullivan_Ranger This story was not subject to the approval of Major League Baseball or its clubs.